vegetarian and fat free recipes

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"A Greeting" Recipe By : [email protected] Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** VLF Vegetarian Recipes

This is a kind of very-low-fat vegetarian starter's kit, containing recipes and other information (category "text") collected from a variety of computer sources, and our own experiences. The category marked "family approved" are recipes we use regularly, that we all like. The others were collected, but for the most part have not been tried. For a great collection of recipes, we recommend Michelle dick's www.fatfree.com, and the Usenet newsgroup alt.food.fat-free. This type of diet was recommended by our cardiologist to help reverse Merle's heart disease. Whether it is working for that is not yet known, but we both DO feel healthier eating this way. Also, we find the food very satisfying and filling, but low-calorie enough to allow for significant weightloss . And eating this way is getting easier all the time. If you walk SLOWLY through the grocery store each week, you will see new "FAT-FREE" food items each week, increasing your choices. Merle & Deb Steelman [email protected] 10/2/95

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"Cheese" Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup cooked -- peeled potato

2 1

1/2 1/4

cups 4 oz jar teaspoon cup tablespoons

3 2 1

water pimientos onion powder brewer's yeast flakes (nutritional yeast) tablspoons cornstarch fresh lemon juice salt to taste -- if desired

Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add the remaining ingredients and blend until smooth. Pour into a saucepan. Cook, stirring, until smooth and thick, 7 to 8 minutes. Serve at once. The sauce will set when cool and can be reheated.

Makes 2 cups Preparation time: 10 min Cooking time: 10 min Source: This is a recipe I found in the McDougall "Program for Maximum Weight Loss" book. Posted by "Acox, Christine" <[email protected]> to the Fatfree Digest [Volume 16 Issue 21] Mar. 25, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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"Miracle Soup" Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large tins tomatoes 1 bunch celery -- chopped 2 onions -- chopped (2 to 3) 1 large cabbage -- grated 1 carrots -- grated (1 to 2) 2 packages Lipton onion soup mix 1 green pepper -- chopped Add to a large stock pot, bring to a boil, add more water if necessary. Although slightly bland, it's a good filler, and well, you can see from the ingredients that you probably will loose weight if you ate nothing but this {godawful my mother calls it} soup.

Posted by Janet Hatch <[email protected]> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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About Potato Varieties Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** Check the state of origin on the bag to see if you have Michigan boilers or an off brand Idaho baker. For boiling, I like Michigan (plain old brown potatoes), red (thin skinned), and Yukon Golds - and those lovely new red potatoes in the spring! For baking, Idaho or russets. For mashing, russets. I know there are lots of neat varieties out there that I haven't seen, please let us all know about them! Posted by "Anne.Cox" <[email protected]> to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Alfredo Sauce Recipe By : Sarah Schlesinger, 500 fat-free recipes Serving Size : 4 Preparation Time :15:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 ounces evaporated skim milk 1 tablespoon cornstarch 1 teaspoon molly McButter 2 tablespoons Parmesan cheese, fat-free 1 pinch white pepper Reserve 2 Tblsp. Evaporated Skim Milk, place the rest in a saucepan over medium heat. Combine the reserved milk with the cornstarch. Add Cornstarch to the saucepan and mix well. Continue cooking, stirring until the sauce has thickened. Stir in Butter substitute, Parmesan cheese, and white pepper.

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Allison's Great Veggie Sandwich Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 clove garlic -- minced

1 1/2 1/2 1 1 1

small teaspoon cup teaspoon medium large

onion -- sliced salt balsamic vinegar black pepper cucumber -- sliced tomato -- sliced lettuce

Combine all ingredients except lettuce in the order listed. Cover container and shake for 30 seconds. Leave in refrigerator for at least 10 mins so that flavors get absorbed in vegetables. Then toast bread of choice. Arrange lettuce on bread and add cucumber and tomato mixture. * French bread works best. Posted by Allison Kinkead <[email protected]> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Another Irish Soda Bread Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 cups flour 1 teaspoon baking soda 3/4 cup sugar 1 pound raisins 3 teaspoons baking powder 1 1/2 teaspoons salt 1 caraway seeds to taste (usually 1/8 cup 1 quart buttermilk Mix all the dry ingredients in a LARGE bowl. Mix in caraway and raisins. Mix in buttermilk. It helps to use your hands to mix this because the dough is sticky DO NOT USE AN ELECTRIC MIXER. I did this a couple of times

and the bread came out very flat. Divide batter into two buttered cake pans. Flour a knife and cut a cross into the tops of each. Bake at 350 for about an hour. The top should not be allowed to get to brown. Source: It was my Grandmother's (Tom Purcia) recipe from county Mayo in Ireland. Re-Posted by [email protected] (Aiko Pinkoski) to the Fatfree Digest [Volume 16 Issue 11] Mar. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Apple-Cinnamon-Whole-Wheat-Oatmeal Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/3 cups apple juice 2 tablespoons orange juice concentrate 1 tablespoon honey 1 1/2 teaspoons salt 1/2 teaspoon cinnamon 1/3 cup diced apple 1/4 cup wheat gluten 3 1/4 cups whole-wheat flour 1/2 cup oats (i used quick) 3 teaspoons yeast Mix in the order recommended by your breadmaker. This uses the powdered-milk white/wheat setting on the Black & Decker. This makes a good-sized loaf, and it has a lovely aroma. The apple pieces are indistinguishable at the end (the bread maker must blend them up). Source: my adaptations from the cookbook that came with the machine. Posted by Lois Patterson <[email protected]> to the Fatfree Digest [Volume 16 Issue 2] Mar. 6, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Applesauce Oatmeal Drops Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup brown sugar 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 cup white sugar 1/2 teaspoon salt 3/4 cup natural unsweetened applesauce 1 cup rolled oats 1 cup sifted all purpose flour 1/2 cup seedless raisins Mix sugars and add applesauce. Sift together dry ingredients and stir in. Add oats and raisins. Drop by spoonfuls onto lightly greased cookie sheet. Bake at 375 degrees about 10 minutes. Note: I left out the raisins because I don't care for them. Also, I added 1/2 tsp of cinnamon. The next time I make these I may cut back on the sugar because they are rather sweet. These cookies were nice and fluffy (for a fat-less cookie) and remind me of muffins. These are so quick and easy to make, I just love them! I hope everyone enjoys them. Posted by "Ann Lally" <[email protected]> to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Asparagus Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pounds asparagus 2 large potatoes 2 tablespoons dill 1/4 cup unbleached flour 1 cup rice milk 1 salt to taste Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boil potatoes until extremely tender. While this is happening, wash asparagus. Remove woody ends. Cut into 1" sections, setting aside tips. Add non-tip sections to potato pot and cook until asparagus has gone beyond bright green to olive green (but not brown :)). Add dill. Asparagus should be soft enough to mash along with potatoes, in the cooking water. Don't throw out any of the cooking water. lightly brown flour in a small saucepan and allow to cool somewhat before adding rice milk. Add liquid gradually to make a smooth pseudo-roux and add the roux to the soup. Add the asparagus tips and continue cooking the soup just until they are tender and bright green. Salt to taste. Yum. Source: Apparent Original Posted by [email protected] (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bagels Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 1/2 cups flour 2 packages active dry yeast 1 1/2 cups warm water -- 110-115 F 3 tablespoons sugar 1 tablespoon salt 1 tablespoon sugar In mixer bowl combine 1 1/2 cups flour and the yeast. Combine warm water, 3 Tbls. sugar and the salt. Pour over flour mixture. Beat at low speed for 30 seconds, scraping sides of bowl constantly. Beat 3 minutes on high speed. Stir in as much of the remaining flour as you can mix in with a spoon. Turn out onto lightly floured surface. Knead in enough remaining flour to make a moderately stiff dough. Continue kneading until smooth and elastic, 6 - 8 minutes. Cover; let dough rest 10-15 minutes. Cut into 12 portions; shape into smooth balls. Punch a hole in the center of each with a floured finger. Pull gently to enlarge hole to 1 1/2 to 2 inches. Place on a greased baking sheet. Cover; let rise 20 minutes. Broil 5 inches from heat for 1 1/2 - 2 minutes on each side. Tops should not brown. Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat. Cook bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain. Place on greased baking sheet. Bake in 375 degree oven 25 - 30 minutes. Posted by "R. S. Koss" <[email protected]> to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Baked Barley Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup barley 1 onion -- chopped fine 2 cups vegetable stock Mix barley and onion with 1 cup boiling stock in pan or casserole with tight fitting cover. Bake in 300 degree F oven for 45 minutes. Add second cup of hot stock and continue baking 30 to 40 minutes or until barley is soft and mixture is almost dry. Makes 4 to 6 servings. Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of your favorite herbs.

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Baked Stuffed Zucchini Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 zucchini -- cut in half lengthwise 1 small onion -- finely chopped 4 tablespoons tomato sauce 1/2 teaspoon parsley 1 clove garlic -- chopped 2 tablespoons matzo meal Scoop out pulp of zucchini halves. Heat pulp, onion, sauce and spices in a

pan for 5 minutes. Add matzo meal to mixture and mix well. Restuff zucchini with mixture. Place in a baking dish with a little water on bottom. Bake at 450F for 30 minutes until zucchini shells are soft. Posted by [email protected] (Jennifer Joseph) to the Fatfree Digest [Volume 16 Issue 16] Mar. 20, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Banana Rice Pudding Recipe By : VEGGIE LIFE MARCH 1995 Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups skim milk 1 cup short-grain rice 3 banana -- mashed 1/2 teaspoon nutmeg 1 1/2 tablespoons brown sugar 1 teaspoon vanilla extract Preheat oven to 350 degrees. Mix all ingredients well and pour into 1 1/2 quart casserole. Bake for 1 to 1 1/2 hours, stirring occasionally, until rice is tender.

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etc.

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Basic Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cabbage -- chopped 1 carrots -- chunked 1 onions -- chunked 1 potatoes -- chunked 1 with salt, lots of pepper maybe some dill and garlic. Simmer or nuke til it is done to your liking. "magical" claims, though. I would question the

Posted by [email protected] (Janice R. Gordon) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Basic White Sauce

Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 pre-frozen cubes of reduced stock or 3*t vegetable stock 4 tablespoons unbleached flour 1 slice onion or 1*t chopped shallots 2 cups nonfat milk 1/3 cup dry nonfat milk 1 bay leaf 1/2 teaspoon thyme -- crushed 1/2 teaspoon white pepper 1 teaspoon vegetable seasoning 2 tablespoons dry sherry, sauterne -- or vermouth Heat stock in nonstick saucepan over medium heat. blend with a wooden spoon or whisk. Add flour and onion; Do not

Simmer over low heat for several minutes, stirring constantly. allow to brown.

Remove from heat, add milks, bay leaf, thyme, white pepper, and vegetable seasoning. Return to heat, stirring constantly until mixture coats the spoon. If desired, add wine and simmer 5 minutes more to evaporate alcohol. [ahem .... this won't really get rid of all the alcohol -mrd] Remove onion and bay leaf. Cover and store until used, or place in an airtight container and refrigerate for several days, or freeze for future use. Serving Suggestions: This sauce be used over 8 cups of steamed vegetables such as broccoli florets, diced potatoes, quartered mushrooms, peas, asparagus, or sliced carrots. To serve, place vegetables in a shallow ovenproof serving dish. Drizzle sauce over vegetables, sprinkle with 2 T Sap Sago cheese or with Hungarian paprika and place under broiler to brown lightly before serving. Posted by [email protected] (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :A recipe from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bean Burger (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dry kidney beans 1 teaspoon curry 4 tablespoons cornstarch 4 tablespoons cornmeal 1 onion -- minced garlic to taste -- i used four 1 cloves -- minced 1 tablespoon black pepper 2 carrots -- grated (acts as binder) -----options----2 tablespoons beef bullion and or 1 soy sauce 2 eggs (to act as a binder) make up the beans, (slow overnight or faster boil & wait) then mash. Add the spices, I added the veg beef bullion as I don't worry too much about the salt. Form into patties ( make sure they are thin) and fry in a non-stick pan. I found that mine took quite a while to cook (too thick) but they turned out very good! Passed the taste test, my 8 year old just loved them. Posted by [email protected] (vic hlushak) to the Fatfree Digest [Volume 14 Issue 29] Jan. 29., 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bean-Stuffed Cabbage Rolls Recipe By : Bobbi Hinman in the Meatless Gormet Serving Size : 6 Preparation Time :1:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head cabbage --sauce-12 ounces tomato sauce 6 ounces tomato paste 1 cup onion -- finely chopped 2 cloves garlic -- crushed 2 teaspoons sugar 1 teaspoon oregano 1/2 teaspoon basil 1/4 teaspoon pepper --filling-1 pound white beans, canned 1 cup onion -- finely chopped 1 cup brown rice, cooked 1 teaspoon oregano 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon pepper Carefully remove 12 large outside leaves from the cabbage. Place leaves in a large pot of boiling water and boil 5 minutes. Remove leaves from water, place in a colander, and run under cold water for a few minutes. Drain. To prepare sauce: combine all sauces ingredients in a small saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, cover, and simmer 15 minutes. To prepare filling: place beans in a large bowl. Mash slightly with a fork or potato masher. Add remaining filling ingredients and mix well. To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inch baking pan or spray with nonstick cooking spray. Divide filling evenly and place each portion near the base of a cabbage leaf. Roll leaves up tightly, folding in the sides as you roll. Place rolls stem side down in prepared pan. Spoon sauce evenly over rolls. Cover Tightly and bake 1 hour.

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Black Bean Lasagna Recipe By : Sarah Schlesinger, 500 no-fat recipes Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1 cup onions -- chopped 3 cloves garlic -- minced 2 cups mushroom -- sliced 1 teaspoon oregano 1 teaspoon basil 1/4 cup parsley -- chopped 1/2 cup tomato juice 1 cup black beans -- drained and rinsed 3 cups tomato -- chopped 2 tablespoons tomato paste 12 ounces lasagna noodles -- cooked 3 cups ricotta cheese, part skim milk -- fat removed 1/2 cup mozzarella cheese, fat free 1/4 cup Parmesan cheese, fat-free Heat water in skillet over medium heat. Add onions, garlic, and mushrooms. Cook and stir for 5 minutes, or until vegetables are lightly browned. Add liquid if necessary. Stir in oregano, basil, and parsley. Add Tomato Juice, and cook for 10 Minutes. Add Beans, tomatoes, and tomato paste. Simmer for 15 minutes. Pre-heat oven to 375 Degrees F. To Assemble, place a layer of noodles in a 9 x 13 baking dish, top with a layer of black-bean sauce, top with a layer of ricotta cheese, followed by a layer of ricotta cheese. Repeat. Top with Parmesan cheese, bake for 20 minutes, and let stand 15 minutes before serving.

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Black Bean Salad Recipe By Serving Size Categories : : 1 : Preparation Time :0:00

Amount -------1 1 1/2 1/2 1 1 1 1

Measure -----------can small can cup cup handful teaspoon teaspoon dash

Ingredient -- Preparation Method -------------------------------(15 oz.) black beans sliced water chestnuts (8oz ) frozen kernel corn sliced red and green bell pepper bulghur wheat (coarse-grind) water-pack chopped garlic (scant) chili pepper mustard powder Mix all ingredients; warm through to blend

Fluff bulghur in water. flavors and thaw.

Comments: This was good, but would be better with less water chestnuts. Nice blend of flavors and textures. Source: Original. Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Black Beans Cuban-Style Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cans (15 oz. each) black beans 1 medium onion 1 green bell pepper 2 cloves garlic 1 teaspoon cumin powder 1/2 teaspoon oregano 1/2 teaspoon salt

1

teaspoon

red wine vinegar

Chop onion and pepper; mince garlic; saute in a little of the bean liquid until soft. Add beans with remaining liquid. Add dry spices. Simmer 15-30 minutes. Add vinegar just before serving. Comments: I haven't tried this recipe, just drooled over it. original version specified, um, a different saute medium. The

Source: From the 'Bean Bonanza' flyer I got in my grocery store. Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Blueberry Cobbler Recipe By : Erika Penzer <[email protected]> Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2/3 cup flour 1/2 cup sugar 1 1/2 teaspoons baking powder 2/3 cup skim milk 2 cups blueberries cooking spray Combine Dry Ingredients in a bowl. Add milk and whisk until smooth. Lightly spray a casserole disk with cooking spray. Pour in batter and sprinkle blueberries on top. Bake in a preheated 350 degree oven for 40 minutes or until lightly browned.

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Bow Ties With Eggplant Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 ounce bow tie pasta uncooked 1/4 cup(s) 2 medium garlic clove -- minced 1/4 cup(s) 1/4 teaspoon (s) cayenne pepper 3 cup(s) eggplant -- chopped 3 cup(s) tomato canned low sodium 1/2 teaspoon (s) basil 1/2 teaspoon (s) oregano vegetable stock onion -- chopped Cook pasta al dente. Heat garlic, onion, and pepper in broth. Simmer 5 minutes. Add eggplant and simmer until soft. Add tomatoes, and spices. Simmer 20 minutes. Toss with pasta. Nutritional Analysis Calories ( 245 cal), Protein ( 8.7 g ) Calories from Protein: 14 % Carbohydrate: 81 % Fat: 5 % Posted by [email protected] (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Brain Dead Dinner

- Skillet Potatoes

Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 bag cascadian country style potatoes (frozen mix of potatoes peppers -- and onions) 1 apple juice (small amount) 3 slices yves canadian bacon (veggie & nonfat) 1 package hain fatfree gravy mix Chop up the Canadian Bacon slices into bite size pieces. Heat apple juice in nonstick skillet. Add enough potatoes to more or less form one layer. Sprinkle the chopped up canadian bacon on top. Stir/turn over a couple of times, several minutes apart, to prevent excess sticking (I like crisp potatoes so I let it stick a bit). While potatoes are cooking, mix up gravy mix (I was so brain damaged I just microwaved some leftover gravy that I found in the fridge :-), pour over potatoes to taste and eat. Some good bread to sop up the gravy would be a plus. some other frozen veggies. Next time I'll add

Source: original Posted by [email protected] (Aiko Pinkoski) to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Brain-Dead Food: Curry Rice & Spinach

Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 box near east curry rice 1 box frozen spinach 1 can black beans 1 can diced tomatoes (slightly drained) I might have posted this before, but one of my favorite brain-dead foods (outside of spaghetti), is to take one box of Near-East Curry Rice and cook according to directions, without the added fat. While that is cooking, microwave 1 frozen block of spinach (for some reason fresh spinach doesn't taste as good to me in this recipe -- and takes longer unless already de-stemmed and washed). When that is done, drain and set aside. Nuke 1 can of black beans, drained and rinsed, and 1 can of diced tomatoes (minus some of the juice), mixed together (generally for about 3 minutes). When rice is done, mix spinach, rice, beans and tomatoes (generally in a large bowl). Snarf. Not only does it taste good, but it's really colorful with the yellow rice, black beans, red tomatoes and green spinach. Very satisfying. Even my almost-3-yr-old loves it. Approximate total time: 25-30 minutes (time to cook rice) Source: apparent original Posted by [email protected] (Karen L J Carr +1 508 960 6346) to the Fatfree Digest [Volume 16 Issue 5] Mar. 9, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bran Muffins (Lacto) Recipe By : Serving Size : 1 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method

-------1 1/2 1/2 1 1 1/4 1/4 1/2

-----------cups cup cup cup cup cup

-------------------------------stoneground wholemeal sr flour non-fat youghurt -- sugar free unprocessed bran natural sultanas or raisins skim milk powder egg white or substitute unsweetened apple or grape juice

Preheat oven to 180 C or 375 F. Combine all ingredients until the mixture resembles cake consistency. Place spoonfuls into non-stick muffins tins (or use spray oil substitute). Bake in the oven for 15 to 20 minutes until brown. Posted by "Paul Carreno" <[email protected]> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :From my lifesaver book "It's only Natural" by Suzanne Porter: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bread Pudding Recipe By : Laurel's Kitchen (Adapted to be nofat by M Steelman) Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups apples -- grated 1/4 cup lemon juice -- freshly squeezed 4 cups bread cubes -- whole-grain, small 1/2 cup nonfat cottage cheese 1/3 cup raisins 1/4 teaspoon cinnamon 2 cups skim milk 1/4 cup skim dry milk 2 egg whites

1/4 1

cup tablespoon

brown sugar applesauce

Preheat oven to 350 Degrees F. Mix lemon juice with the grated apples. Put one third of the bread in bottom of a non-stick 8 X 8 baking dish (perhaps with some cooking spray), and cover with 1 cup of apples, 1/4 cup cottage cheese, 1/2 the raisins, and some of the cinnamon. Blend the milk, milk powder, egg whites, and sugar together until smooth. Pour 1 cup of this mixture over the ingredients in the baking dish. Now repeat the layers of bread, apples, and liquid, ending with the bread. Pour the last of the milk mixture over the top, sprinkle with cinnamon, and dot with applesauce. Let the pudding sit for 20 minutes or longer. Bake, covered, for 45 minutes. Let it stand for 10 to 20 minutes at room temperature before serving.

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Breakfast Hash Purples Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 purple potatoes 1 green onions (amount according to taste) 1 garlic (amount according to taste) 1 red peppers (amount according to taste) 1 salt 1 pepper 1 cayenne pepper powder or paprika (depending on heat desired) Soak the purple potatoes in a bowl of water for about a half an hour. This makes it very easy to scrub the skins, eliminating the need to peel them and lose those nutrients. After scrubbing, pat them dry and cut them into approximately 3/4" cubes. Be careful where you cut them, as they can stain (purple potato juice!). Put them in a mixing bowl. Wash, trim, and slice the green onions. Add to potatoes. Finely chop the garlic and add to potatoes. Wash and cut up the red peppers to taste. I like fairly large hunks of sweet red pepper. Add salt, pepper, and pepper powder to taste.

Spray a little bit of Pam or other cooking spray in a non-stick roasting pan. Bake in a 400-degree oven for approximately 1/2 hour. This time will vary with the size and amount of the potato pieces. Stir occasionally while baking. I have found that ensuring that they lie in a single layer works the best and yields a crispy, not soggy, crust on the potatoes. Sorry about the We find that the that is a visual greasy breakfast approximate amounts. I make this different every time. combination of purple, green, red, and white makes a dish delight. It's also a low fat replacement for those hash browns.

Source: original. Posted by [email protected] (S. Gilliam) to the Fatfree Digest [Volume 16 Issue 13] Mar. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Broccoli Stuffed Shells Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup vegetable broth (i used hains fat free vegetable broth) 1 cup chopped mushrooms 1/2 cup chopped onions 2 cloves garlic -- minced 1 tablespoon minced fresh oregano 1 tablespoon minced fresh basil 2 cups nonfat ricotta cheese 2 1/4 cups chopped broccoli -- steamed 3 egg whites -- lightly beaten 18 jumbo shell macaroni -- cooked al dente and drained

2

cups

tomato sauce fresh ground black pepper to taste

Place broth in skillet over medium heat. Add mushrooms, onions, and garlic. Cook, stirring, for 5 minutes or until lightly browned. Remove from heat and stir in oregano, basil, ricotta, broccoli, and egg whites. Preheat oven to 350 degrees F. Stuff drained shells with ricotta-broccoli mixture. Spread 1/2 cup tomato sauce on bottom of 9 by 13 inch nonstick baking pan. Arrange shells over sauce. Top with remaining sauce. Bake for 30 minutes or until shells are hot. taste. Top with black pepper to

Posted by [email protected] (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 25] Jan. 25, 1995. A slightly modified recipe from Schlesinger's _500 Fat-Free Recipes_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Broccoli With Ginger Recipe By : Bonnie Stern, in Simply HeartSmart Cooking Serving Size : 6 Preparation Time :0:20 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon sesame oil 1 tablespoon ginger root -- finely chopped 3 green onions -- chopped 1 1/2 pounds broccoli flowerets 1 tablespoon soy sauce 1 tablespoon balsamic vinegar

1/2

teaspoon

honey

Heat oil in wok or skillet. Add ginger and green onions and cook gently for one minute, or until fragrant. Add broccoli and stir-fry for about two minutes, just until it loses its rawness. Combine soy sauce, vinegar and honey. Add to skillet and cook for one minute, or just until broccoli is tender. Taste and adjust seasonings if necessary.

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*

Exported from

MasterCook

*

Broccomole (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups cooked broccoli stems -- tough outer layers peeled off 1 1/2 tablespoons fresh-squeezed lemon juice 1/4 teaspoon ground cumin 1/8 teaspoon garlic powder 1/2 tomato -- diced 1 scallion -- sliced 1 canned green chili -- chopped In a food processor, blend the broccoli stems with the lemon juice, cumin, and garlic powder until completely smooth. Add the remaining ingredients and mix well by hand, but do not blend. Chill before serving for best

flavor. Note:the above was copied directly from the book. I doubled the recipe. I also used a fresh green chili instead of canned, which I don't think I can get over here. It was very tasty, but do not expect it to taste like avocado. Think of it as a really good broccoli dip, and not necessarily as a replacement for something else. Everyone at my party the other night enjoyed it. Posted by Jody Bar-On <[email protected]> to the Fatfree Digest [Volume 14 Issue 17] Jan. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Bruce's Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound mushrooms 1/2 cup sherry x pepper Cut the mushrooms into thick slices. Using a non-stick skillet, stir over low heat for 5-10 minutes until they shrink slightly and the juices start coming out. Add the sherry and turn the heat up to medium-low. Add pepper to taste. Serve when the liquid is almost all evaporated. Yum. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Butternut Apple Casserole Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes Serving Size : 4 Preparation Time :1:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 butternut squash -- peeled,seeded,chunkd 3 apples -- cored,peeled, sliced 1 tablespoon lemon juice 3/4 teaspoon cinnamon -- ground 1 tablespoon brown sugar 1/2 cup apple juice Preheat Oven to 350 Degrees F. Combine squash and apples with lemon juice and cinnamon. Place squash-apple mixture in a one quart casserole and sprinkle with brown sugar. Pour apple juice over mixture, and cover casserole. Bake for one hour, or until squash is fork tender.

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Cabbage Casserole (Lacto) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head cabbage 2 cups tvp -- dry 1 3/4 cups boiling water

1 1/2 1/2 1/2

2 1 2 1

teaspoon teaspoon teaspoon cup can cups can

garlic powder black pepper marjoram chopped onion egg whites tomato soup -- condensed tomato juice water

Coarsely chop cabbage and cook in 1 cup of water, covered, for 5 minutes. Reconstitute the tvp in the boiling water. Add the onion, spices, and egg whites. Mix the tomato juice, soup, and water, and set aside.

Spread 1/2 the cabbage in the bottom of a 9x13 baking dish. Spread tvp mixture on top. Cover with the remaining cabbage. Pour the tomato mixture on top. Cover with foil. Bake at 350 for 1 1/2 hours. Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head red cabbage -- bite-size 3 medium onions -- coarse-chopped 8 ounces raisins 1/2 cup brown rice -- uncooked 1 can whole tomatoes (15 oz. or

1 1 1

large

can

so ) tomato paste splash of vinegar lots of water

Put cabbage, onions, raisins, and rice in crock pot; add water to cover generously (tough to do since the cabbage floats :-) Cook on highest setting for a few hours, until the cabbage is faded and the water is bright purple. Add tomatoes and vinegar. Finish cooking on lowest cooking setting. Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Chick Peas With Garlic And Green Chillies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 cloves garlic -- (4 to 6) crushed or minced 1/2 teaspoon cumin seeds x Stock or sherry for Sauteeing 1 tb Tomato paste, mixed with 3 Tb water 1 15 oz can chick peas, Drained 1 Medium-large potato, peeled And diced 1/2 c Water 1/2 ts Salt 1 To 2 fresh green chillies, Chopped 1/2 ts Ground cumin x Few drops lemon juice x Cayenne pepper, if you like It hot.... Saute the cumin seeds and garlic in stock or sherry for 2 mins, then add the diluted tomato paste and cook for 1 minute longer. Then add the chick peas, water, potato, salt, green chillies, ground cumin, and lemon juice. I find that one green chilli makes this pleasantly spicy, but if you like it hot, add cayenne pepper or chili powder at this stage. Simmer for 20 mins. Serve with bread; I like pita bread, but crusty bread or tortillas work just as well.

Adapted from Madhur Jaffrey's _Eastern Vegetarian Cooking_. These quantities serve two, but you can easily double or quadruple them. Posted by [email protected] (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Chick-Pea And Vegetable Stew With Couscous Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :12:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup chickpeas -- dry 1 onion -- diced 1/4" 2 garlic cloves -- minced 1 1/2 teaspoons paprika 1/4 teaspoon ground cinnamon 1/4 teaspoon cayenne 1/2 teaspoon ground cumin 1/2 teaspoon ground pepper 1/2 teaspoon ground ginger 1 green bell pepper -- diced 1/4" 1 cup zucchini -- cubed 2 cups tomatoes, canned 2 tablespoons raisins 2 tablespoons fresh parsley -- chopped 2 tablespoons cilantro -- chopped 1 cup peas, frozen 8 oz couscous Sort and rinse the chickpeas, then soak overnight in water. Drain and cook in 5 cups water until tender, about 2 to 3 hours. Drain, reserving the broth, and set aside. Warm a cup of the check-pea broth in a skillet or sup pot and add the onion, garlic, and the dried spices. Simmer gently until the onions have

begun to soften, about 7 minutes. Don't let the pan dry out or the spices will burn. Add more liquid as needed. Once the onions are soft, add the chickpeas, pepper, squash, the juice from the tomatoes, and the chopped tomatoes, the raisins, the parsley and cilantro. Add enough chick-pea broth or water to cover, bring to a boil, then simmer until the vegetables are done and the liquid has reduced, making a nice sauce. Add the green peas during the last 5 minutes. Make the couscous and serve with the vegetables and their sauce. with cilantro or parsley. Garnish

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Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large garlic cloves -- chopped fine or pressed. 1 large onion -- chopped 1 green pepper -- chopped 1 green hot pepper -- chopped 1 zucchini -- diced 1 large can whole peeled tomatoes 6 ounces tomato paste 3 tablespoons chili powder (or as much as you can stand) 1/2 teaspoon cloves 1 teaspoon white vinegar 1/4 cup uncooked brown rice Saute the chopped veggies (all but zucchini) in about 1/2 cup water until the onions are translucent. Add everything else and bring to boil. Lower heat to simmer and add 4 cups of cooked or canned kidney beans. (oops, I forgot the beans in the ingredient list above) Simmer for about an hour, or longer. Even better if it sits another day. Freezes well. Good over rice. Posted by Jody Bar-On <[email protected]> to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections

copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Chili-Cilantro Dressing (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 4 ounce can chopped green chilies 1/4 cup chopped fresh cilantro 1/4 cup water 1/4 cup fresh lime juice 1 cloves garlic -- (1 to 2) 2 teaspoons honey freshly ground pepper to taste Place all of the ingredients in a food processor or blender. Process until smooth. Note: I copied the above. I used fresh green chilies, dry cilantro from a jar ( a little less than 1/4 cup), lemon juice instead of lime, and no pepper. EVERYONE loved the dressing. Enjoy. And I definitely recommend the New Mcdougall cookbook. The recipes are not complicated and there is something for everyone. Posted by Jody Bar-On <[email protected]> to the Fatfree Digest [Volume 14 Issue 17] Jan. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Chinese Steamed Buns Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------chinese bun dough----1 1 1/4 ounce active dry yeast (2*1/4 teaspoons) 1 teaspoon granulated sugar 1 cup lukewarm water (105-115f) 3 cups all-purpose flour (reserve 1 *tablespoon if mixing by hand) In small bowl, sprinkle yeast and sugar evenly over the lukewarm water; stir until yeast dissolves. Let stand 10 minutes or until foamy. In large bowl or in food processor, combine flour and yeast mixture and mix well, or process 1 minute. If mixing by hand, sprinkle work surface with the reserved 1 tablespoon flour; turn dough out onto work surface and knead until dough is smooth and elastic, about 10 minutes. Spray large bowl with nonstick cooking spray; place dough in bowl. Cover loosely with plastic wrap or a damp towel, and let rise until dough triples in volume, about 3 hours. Punch down and wrap in plastic until ready to use. Will keep 3 days in the refrigerator and up to 2 months in the freezer. Posted by [email protected] (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. :from Feb 95 Weight Watcher's magazine, as modified by yours truly: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Chipotle Cornbread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup coarsely ground yellow cornmeal 1 cup all-purpose flour 1 teaspoon sugar 1 teaspoon salt 1 1/2 teaspoons baking powder 2 egg whites -- lightly beaten 1/2 cup buttermilk 1/2 cup soy milk 6 tablespoons apple sauce 4 canned chipotles -- pureed 1 Pam 1. Preheat oven to 450 degrees F and preheat two 6-inch cast iron skillets in the oven for 20 minutes. * This was the originally recipe, but I used one 8-inch pie pan. 2. In a mixing bowl, combine the cornmeal, flour, sugar, salt and baking powder. Fold in the egg, buttermilk, milk, apple sauce, and pureed chipotles 3. Put non-stick stuff on pans and immediately pour in the batter, approximately three-fourths of the way up. Bake for 25 minutes, or until the cornbread is brown around the edges and firm. Cut each cornbread into 4 wedges. Source: Adapted from "Bobby Flay's Bold American Food" (p. 167) Posted by Jessica Shawl - MPG ~ <[email protected]> to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Cole Slaw Recipe By : Cita Pinnock (Reversing Heart Disease) Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups cabbage -- thinly sliced 1 cup carrots -- thinly sliced 1/2 cup nonfat yogurt 1/4 cup italian salad dressing, low calorie 1 tablespoon onion -- minced 1/4 teaspoon celery seed 1/2 teaspoon honey 1/4 teaspoon white pepper 1 tablespoon italian parsley -- minced Blend or process all ingredients except cabbage and carrots. cabbage and carrots. Toss with

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Cookie Dough (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------mix well----1 cup white wave soy yogurt 1 cup applesauce (unsweetened) 2 c. turbinado sugar -- (2 to 3) 2 teaspoons vanilla 1 cup rolled oats (whole) 2 cups rolled oats (process in food processor to coarse flour) -----sift together-----

1 1 1/2 1 1/2 1 2

cup tablespoons tablespoons teaspoon tablespoons

unbleached flour baking powder baking soda salt ener-g egg replacer

Combine mixtures. The baking soda should react somewhat, making the mass fluffy and easy to stir. Add more flour until a cookie dough texture is reached (I had to use ~ 2.75 c. total). Add chips or fruit or whatever. Shape into balls and bake at 375 until browned. They do brown, they don't melt around the edges in that weird way that bad cookies do, and were considered entirely successful. Source: Inspired by the sudden appearance of Obie's cookies in my HFS, but finding them way too sweet, I made my own reduced-fat cookies last night. Posted by [email protected] (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Corn Pone Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 pound pinto beans -- cooked 1/2 cup onion -- chopped crust: 1/2 cup cornmeal 1/2 cup flour, all-purpose 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water

1 1/2

teaspoon teaspoon

sugar cayenne

Soak pinto beans over night. Bring to boil, reduce heat and cook until beans are tender. Cook onions in veggie broth or wine. Combine with beans. Place in casserole dish. For the crust, mix together the cornmeal, flour, baking powder, and salt. Gradually add the yogurt and water, then mix until smooth. Stir the sugar and cayenne into the batter. Pour onto the bean and onions. Cook in 350 degree oven until the top is bubbling and the crust is just beginning to brown at the edges.

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Corn Tortillas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups fine cornmeal 2 tablespoons soy flour 1 cup whole wheat pastry flour 1 teaspoon salt -----add slowly----1 cup cold water (approx.) Mix and knead the dough a little. Divide into 6 equal parts. Roll each portion very thin on floured board or between waxed paper. Bake on hot ungreased iron grill. Flip over and brown other side. (Heavy skillet may be used). The author also recommends using these as pizza bases, or filling them with tofu and tomato sauce and baking, Posted by Lois Patterson <[email protected]> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :This recipe is from _Ten Talents_ by Rosalie Hurd: H Mix the following dry ingredients Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Couscous With Zucchini Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 small zucchini sliced 1 small onion -- sliced 3 cups veggie stock or soy veggie chicken flavor 1 your favorite seasonings (curry -- garlic or Mrs. dash) 2 cups couscous Bring stock, onion & zucchini to a boil, simmer 15 or 20 minutes. Add couscous. Turn off heat. Let stand 5 or 10 minutes. 2 as main dish or 4 to 6 as side dish P.s. this is pretty basic, use your favorite veggies, mushrooms, carrots, green beans, anything. You can't go wrong. Quick and easy Posted to fatfree Digest Thu, 15 Jul 93 11:11:36 by Jan Gordon <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Cranberry Muffins (Ovo Lacto) Recipe By Serving Size Categories : : 6 : Preparation Time :0:00

Amount -------1/2 2 1 1/3 1 1 1 1 2 3/4 1/4 1/2 1/2

Measure -----------cup tablespoons cups cup cup teaspoon teaspoon teaspoon cup teaspoon cup

Ingredient -- Preparation Method -------------------------------pitted prunes water unbleached all-purpose flour old-fashioned rolled oats sugar baking powder baking soda salt (optional) skim milk vanilla extract egg whites -- lightly beaten whole cranberries -- fresh or frozen

1. Preheat oven to 375 degrees. 2. Place prunes and water in a food processor or blender and puree. 3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a bowl. 4. In a separate bowl, mix together the prune puree, milk, vanilla, egg whites, and cranberries. 5. Stir the wet ingredients into the dry ingredients until the dry ingredients are moistened. 6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or until muffin tops are lightly browned and a wooden toothpick inserted into the middle of a muffin comes out clean. Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each) Preparation: 20 minutes. Cooking time: 35 minutes Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or baking section of your supermarket) for your prune puree. Calories per serving: 149Carbohydrates: 33 g Fat: .6 gDietary Fiber: 1.3 g Cholesterol: .2 mgSodium: 112 mg Protein: 3.7 g Posted by kelly roddy <[email protected]> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. :from Sarah Schlesinger's 500 Fat Free Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Creamy Broccoli Soup (Lacto) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cup(s) vegetable stock 4 medium carrot -- chopped 1 cup(s) celery -- diced 1/2 cup(s) onion -- chopped 10 ounce broccoli frozen -- 10 oz Pkg 1/2 Teaspoon(s) Salt 1/4 Teaspoon(s) Pepper 2 Cup(s) Milk skim 1/4 Cup(s) All purpose flour 6 Ounce(s) Cheddar, Healthy Choice FF Bring vegs to boil in stock. Reduce heat and simmer for ten minutes. Mix milk and flour. Slowly add into soup. Heat to boiling, stirring constantly. Boil and stir for 1 minute. remove from heat. Ladle hot soup over cheese into four bowls. Nutritional Analysis - Calories 199, Total Fat (0.69 g ) Calories from Protein: 42 % Carbohydrate: 55 % Fat: 3 % Posted by [email protected] (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :Altered from original in New Choices - Betty Crocker: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Crockpot Barley Recipe By :

Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup brown rice 1 cup barley 6 carrots -- chunked 1 onion -- chopped 1/2 pound mushrooms -- chopped 1 dash garlic spice blend 8 cups water 1 bragg's aminos to taste put a lid on it and cook on low overnight. In the AM I added a dash of Bragg's Aminos for the saltiness I wanted. It was really good and my spouse had seconds. There is enough left for at least one more breakfast for two. Source: I bought Mary McDougall cookbook II and adapted this recipe for grains. Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Crunchy Fruit Crumble Recipe By : [email protected] Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------topping 1 cup oatmeal 1 cup brown sugar 1/2 cup flour 1 teaspoon cinnamon 1/4 cup apple juice, frozen concentrate -- defrosted frozen fruit

Fill a baking dish about an inch high with frozen fruit (peaches, rhubarb, strawberries, and blackberries for example). Defrost and leave the liquid in there. Mix together other ingredients, and drizzle into the mixture the Apple juice concentrate, stirring until the mixture forms small clumps. Put resulting mixture on top of fruit and bake at about 1/2 hour at 350 degrees F.

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Cup Of Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup dried vegetable flakes (any combination of tomatoes peas, onions, broccoli zucchini, celery -- carrots) 1 tablespoon bulgur wheat 1 tablespoon small pasta 1/4 teaspoon dried parsley 1/4 teaspoon dried basil 1 pinch garlic powder 1 pinch onion powder 1 salt and pepper to taste 2 cups boiling hot broth Place dried vegetable in a blender and whirl til they are the size of small peas. Measure out 1/3 cup, use the rest some other time. Put this and the other ingredients in a thermos. Pour boiling broth over and let sit. Source: at lunch I happened to pick up a dehydrator and there was a recipe for something like that in the instruction booklet. Posted by Christel=Reeve%SQA%[email protected] to the Fatfree Digest [Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,

[email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Curried Bean Sandwich Spread (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 cup water 1 onion -- finely chopped 1 cup diced celery 1 green pepper -- diced 1/2 cup diced carrot 1 garlic cloves 2 1/2 teaspoons curry powder 1/2 teaspoon ground cumin 1 tablespoon soy sauce 3 cups cooked white beans Place water in saucepan and add all the vegetables and the garlic. Cook, stirring occasionally, for 15 minutes. Stir in the spices and soy sauce, mix well. Remove from heat. Add beans, mix well. Place mixture in food processor and process briefly until chopped but not pureed. Chill. Posted by Timo <[email protected]> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. :From the _New McDougall Cookbook_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Curried Rice With Lentils Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 fatfree broth or water (replaces the 1-2 tbsps. oil to saute with) 3/4 cup dried lentils 1/2 onion -- chopped 3 cloves garlic -- minced or put through a press 1/4 teaspoon ground ginger 1/2 teaspoon turmeric 2 teaspoons curry powder -- (2 to 3) to taste 1 cup brown rice 4 cups water 2 fatfree vegetable cubes 1 salt to taste 1/2 cup raisins or currants 1/4 cup sunflower seeds (use less or omit to lower fat) 1 large , tart apple -- or 2 medium -- diced -----garnish----1 cup plain/lowfat yogurt 1/4 cup raisins or chutney Heat the fatfree broth/water in a heavy-bottomed soup pot, 2-quart saucepan, or Dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent. Add the ginger, turmeric, and curry powder and saute for a few minutes longer. Add more broth/water, if necessary, and the rice, and saute for 2 minutes. Add the lentils, water, bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples and simmer, covered, for another 10 to 15 minutes, or until the water is absorbed. Serve topped with yogurt and the additional raisins. Source: This is a recipe taken from the book 'Fast Vegetarian Feasts' by Martha Rose Schulman. Posted by [email protected] (Tabatha) to the Fatfree Digest [Volume 16 Issue 8] Mar. 12, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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De-Gassing Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text file Here's a method for de-gassing dried beans that seems to work. It's from the new book Fat Free, Flavor Full by Dr. Gabe Mirkin and Diana Rich. "Put the beans in a large pot and cover them with water. Bring them to a boil and take them off the heat. This breaks the capsules surrounding the beans and allows stachyose, verbascose and raffinose, the gas-causing sugars, to escape into the water. Stir a couple of tablespoons of baking soda into the water and let the beans soak overnight. Drain the soaking water off the beans and rinse them several times. (If you eat the soaking liquid, you will cause unbelievable discomfort for yourself and those around you.)" Then you cook 'em and eat 'em. End of story, so to speak. I've used this method with pinto beans, but rarely soak them for more than 4 hours (because when I'm hungry for beans I want them today, not tomorrow). I've found it better than Beano, but of course your mileage may vary. Source: Summarized from _Fat Free, Flavor Full_, Dr. Gabe Mirkin & Diana Rich. Posted by [email protected] (Paul Barker) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995.

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Deb's Hummus Sandwiches Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:10 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pita bread, whole-wheat 1/2 cup hummus (home-made) 1/2 cup pickled red onions 2 cups mixed salad greens 1/2 red bell pepper -- chopped Cut Pita Loaves in half. Spread hummus equally on the insides of all four pieces of pita. Divide the remaining ingredients equally among the four sandwiches.

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Dr. Baker's Fiber Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups all-bran extra fiber 1 1/4 cups orange juice 1/2 cup prune butter * 1/2 cup brown sugar 2 egg whites

4 1/2 1 1/4 1/2 2 1 6 1/3 2

teaspoons cup cups teaspoon teaspoons teaspoon cup tablespoons

psyllium raisins whole wheat flour baking soda baking powder cinnamon prunes (for prune butter) water (for prune butter) wheat germ

Preheat Oven to 400 degrees Spray Muffin Pan with quick spray of Pam and add 1/2 teaspoon Wheat Germ to each muffin tin. Shake pan so bottom of each tin is covered. Puree prunes and water in blender to make prune butter. 1. Combine All-Bran Extra Fiber with Orange Juice, Egg Whites, Sugar, Psyllium, and raisins. Let stand for 10 minutes or so. 2. Combine Flour, soda, baking powder, and cinnamon. 3. Fold dry ingredients into All-Bran mixture. Blend until all dry ingredients are moist. 4. Fill 12 muffin tins with batter. Tins will be very full. 5. Bake at 400 degrees for 20 minutes. Each muffin contains approximately: 136 calories, 3gr. protein, 36 gr. carbohydrates, 104 mg. sodium, 8gr. fiber, and less than 1 gr. of fat. Pretty tasty muffins! Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Easy Cabbage Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cut up a head of cabbage (or

1 1

handful

1/2 1 1 1 1

head

more) or two of rice some tomato sauce -- tomato paste -- and/or canned tomatoes (crushed or diced--not whole) cabbage some more rice some more tomato chopped onion and garlic seasonings to taste

Let it simmer for a couple of hours, stirring occasionally. Or, put the whole thing in the crockpot on low in the morning and it'll be ready for dinner. Source: My mom taught me [how to] make this. Posted by "gayle statman" <[email protected]> to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Easy Salad Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cucumber -- diced small 1 green pepper -- diced small 2 bananas -- thinly sliced 2 oranges -- peeled and cut into sm Wedges 1 c Plain nonfat yogurt Mix and serve. (yes that's it!) Posted by [email protected] (Aiko Pinkoski) to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. :This salad is also from 500 Fatfree Recipes:

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Eggplant In Tomato-Wine Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 + cups dry pasta shells (i used small shells) 1/3 water 1/4 cup vinegar (favorite flavor -- i used white) 1 large eggplant -- peeled and cubed 1 small red onion -- chopped 1/2 cup mushrooms -- (1/2 to 1) chopped 1 green pepper -- chopped 1/2 cup chopped chives 2 tablespoons finely chopped/minced garlic 1 medium tomato -- chopped 10 ounces tomato sauce 4 tablespoons oregano (adjust -- start w/3 also try italian herbs) 1/8 tsp salt (taste) -- (1/8 to 1/2) 1 ground pepper (fresh best) 1/4 cup red wine Cook pasta shells. While cooking pasta heat a large skillet with the water and vinegar. When getting hot add the cubed eggplant, onion, chives, garlic, green peppers, and mushrooms. Saute till soft (I sauteed at fairly high heat for about 15-20 minutes stirring a lot. I like eggplant to be pretty). When done add to the pasta along with the tomato sauce, oregano, salt, pepper and red wine. stir and heat gently (on low). This was actually fairly easy to make, the only time consuming part was peeling the eggplant and chopping veggies.

Posted to the Fatfree Digest Tue, 21 Dec 93 08:38:04 By [email protected] (Jonathan Adams - UNH Graduate School) Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Eggplant Ole (Adapted) Recipe By : The Meatless Gourmet (Bobbie Hinman) Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium eggplant -- cubed 1/2" 2 tablespoons water 2 cups tomatoes -- chopped 4 ounces green chiles -- chopped 3 cloves garlic -- crushed 1/2 cup onion -- chopped 1/2 teaspoon cumin 1/2 teaspoon chili powder 1/2 teaspoon oregano 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 cup cheddar cheese, nonfat 1/2 cup mozzarella cheese, fat free 2 bread slices -- cubed Preheat oven to 375 degrees. Lightly spray 1 1/2 quart casserole with Pam. In a large non-stick skillet, saute onion, garlic and eggplant. Cook, stirring frequently, 10 minutes. Remove from heat. Add remaining ingredients, mix well. Spoon mixture into prepared casserole. Bake covered 30 minutes.

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Eggplants With Raisin-Couscous Stuffing Recipe By : Reader's Digest-One Dish Meals, the Easy Way (adapted) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants -- halved lengthwise 1/2 cup couscous -- or rice 1 1/2 cups chickpeas, cooked -- drained and rinsed 1 1/4 cups cherry tomatoes -- halved 1 cup nonfat yogurt 4 ounces nonfat cottage cheese 1/2 cup raisins 1/4 cup fresh basil -- minced 1/2 teaspoon salt 1/4 teaspoon black pepper Preheat the oven to 400 Degrees F. Prick the eggplant skins with a fork, then warp each half in foil. Place on a baking sheet and bake for 25 minutes or until soft; cool until easy to handle. Meanwhile, prepare the couscous according to package directions. Mix the couscous, chickpeas, cherry tomatoes, youghurt, cheese, raisins, basil, salt, and pepper in a large bowl. With a spoon, gently scoop out the eggplant flesh, leaving the shells intact. Chop the flesh coarsely and stir into the couscous mixture. Mound into the eggplant shells. Arrange the stuffed eggplants in an ungreased 13" x 9" x 2" baking pan, and bake uncovered for 15 minutes our until piping hot.

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Fat Free Grilling A La Paul Prudhomme Recipe By Serving Size Categories : : 1 : Preparation Time :0:00

Amount -------1 1 1 1 1 1 1 1 1

Measure ------------

Ingredient -- Preparation Method -------------------------------vegetables balsamic vinegar onions garlic tamari sauce cajun spices tomato sauce broth corn starch

I saw Paul Prudhomme, the Cajun cook, on a "Home" show this weekend. He said the secret to cooking without fat is to have the non-stick pan *HOT* when you put the vegetables in to start cooking. He recommended the pan be at 350 degrees and he had a special flat, circular thermometer that he lays in the pan to check the temperature. Has anyone used one of these thermometers??? How did it work? Paul's technique for cooking was also very interesting. He started by browning sliced peppers (yellow and red) and carrots in the hot pan. He later added more of the same vegetables so that they would be less cooked and have a different flavor. He said this added to the complexity of flavors in the dish. He also added spices (Cajun of course) at each level of cooking. After he cooked the vegetables, he added 1/4 cup of balsamic vinegar and 1/4 cup of tamari and cooked that down. He later added broth, tomato sauce and corn starch... and more spices. I think he also put in onions and garlic at the same time as the vinegar and tamari. Posted by Mary E Fernquist <[email protected]> to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fat Substitutes Recipe By Serving Size : : 1 Preparation Time :0:00

Categories : Amount Measure -------- -----------***** NONE ***** FAT SUBSTITUTES.

Ingredient -- Preparation Method --------------------------------

One of the big problems for Vegetarian Very Low Fat cooking is how to remove oil and other fats from recipes to adapt them to your new cooking style. Here are a list of substitutions we collected from a variety of locations. 1. 1 egg You can use 2 egg whites instead of one egg.

2. 3 tablespoons oil (1.2. oz.wt.) You can use 3 tablespoons of applesauce (in baking). 3. Substitute Corn Syrup. ( light ) in any recipe calling for butter. The result is a much lighter muffin. 4. FAT SUBSTITUTE: > > 6 ounces prunes > 1 cup water > 2 tsp. vanilla 5. I use tofu in baked goods in place of the oil. It adds moisture & protein without much fat. There is no taste to speak of and the consistency is a little heavy, but with some experimenting I'm sure you can find the right amount. My kids (20 & 23) don't even know it's there, and I have a hard time getting them to eat tofu, because it sounds too healthy. 6. substitute in fat free cream cheese for the butter (suggested in a fudge recipe). 7. > While keying in some of my ancient recipes to MasterCook the other day, I >came across this interesting substitution -- a rice puree substitute for >oil in salad dressings. >It is prepared by cooking 1/2 cup rice in 4 cups water till very soft >(45 minutes, as I recall), then pureeing it in a blender or food processor. >Supposedly, the bland flavor blends well with other dressing ingredients, and >the puree also holds herbs and spices in suspension. No specific substitution >quantities were given; the author advised experimentation.

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Fat-Free Fudge Brownies

Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup whole wheat flour 1/4 cup unbleached flour 1 cup sugar 1/4 teaspoon salt 1/3 cup unsweetened applesauce 3 egg whites or equivalent 1 teaspoon vanilla Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients. Pour into an 8x8 in pan sprayed lightly with nonstick cooking spray. Bake at 325 F. for 23-25 min., or just until the edges are firm and the center is set. (It took 30 min. in my oven, but I live at 6000 ft.) COOL TO ROOM TEMPERATURE and cut into squares. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fatfree 3 Bean Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound fresh green beans -- 1" 1 piece -- steamed until tender & cooled 1 15 oz can garbanzos -- (15 to 16) 1 15 oz can kidney beans -- (15 to 16) 1 large red onion -- coarsely chopped

1/2

cup

seasoned rice vinegar

Combine all ingredients in a sealed plastic container and shake well. Let sit in fridge overnight, gets better with age, up to 10 days in the fridge. Posted by [email protected] (Judy Mingram - SunSelect) to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fatfree Products Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** FAT-FREE PRODUCTS The following is a list of Fat-Free grocery items that we like. These are readily available in Milwaukee area grocery stores, and we use most of them a lot. Heathy Choice Pasta Sauces - Fat free, low salt, and delicious. Definitely saves time over cooking your own sauce. Having these on hand allows you to make a very quick spaghetti dinner when pressed. Available at almost all area stores (although different stores seem to have different varieties). Henri's Fat-Free Salad Dressings - No oil, and also no aftertaste. The Honey-Dijon is our favorite. French and Italian are also very good. Also available in almost all area stores. Heathy Choice Fat-Free Grated Cheeses - Cheddar and Mozzarella. It tastes ok in recipes that call for cheese, but I don't think I'd try eating it. Doesn't melt too well.

Old El Paso Fat-Free Refried Beans - Warm these Flour Tortillas (also pretty easy to find), add fat free cheese, and you have great burritos in feeling a little more industrious, cook up some peppers, too.

up, put them on Fat-Free taco sauce and a little a hurry. If you are onions, garlic, and

Health Valley Products - Soups, Chili, Crackers. Most Fat-Free or extremely low fat, and very good. Often found in the "diet" sections of grocery stores, or in Health food stores. Haagen-Daas Chocolate Sorbet - A truly excellent Fat-Free chocolate dessert. Boca Burgers - Original Recipe is Fat Free. And they taste amazingly like charcoal-grilled hamburgers (especially if you tend to add ketchup, onions, mustard, relish, etc to your burgers). Available in some pic'n'saves, reliably available at health food stores, like Health Hut in Brookfield. However, at about $4.00 for 4 burgers, We don't plan on having them too much. We are starting to lose our taste for burgers, anyway. Quaker Oats Rice Cakes - Fat-Free, Low Calorie Snack(and sometimes you HAVE to have a snack). Lots of flavors. Our favorite is Caramel Corn. Mori-Nu Lite Silken Tofu - This took us forever to find. Tofu is great stuff, but relatively high in fat. This stuff is only 1 gram of fat per serving. The only place we have found this is the Health Hut in Brookfield (But its hard to find. Its up high in the third aisle east.) Eggo Special K Waffles - Great frozen waffles, fat free. Available almost everywhere. Pepperidge Farm Fat-Free Brownies - Sometimes, you just HAVE to have a brownie......

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Fatfree White Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups soy or rice milk 1 tablespoon soy sauce

2

1/2 1/4

tablespoon teaspoon tablespoons

parsley patch seasoning garlic powder cornstarch

Heat 1 1/2 cups soy or rice milk, add soy sauce and seasonings. Mix the cornstarch with the remaining milk and add to the pot, stirring constantly. It should thicken quickly. Cook on low heat about few minutes, stirring. It holds well if the rest of dinner isn't quite ready. The McDougall recipe puts the cornstarch in 1/4 cup water, but for a gravy you don't need the extra liquid. Source: Modified from the McDougall recipe book. Posted by [email protected] (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ff Baba Ghanoush Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants 2 tablespoons lime or lemon juice 2 cloves crushed garlic -- (2 to 5) (to taste) 1/4 teaspoon cumin salt to taste pierce the eggplants and roast, whole, in a 350 oven until they collapse and the skins are turning crispy. scoop out the eggplant flesh into a blender. add remaining ingredients except salt. puree until completely smooth and fluffy. taste, add salt and blend again until you like it. Posted by Libby <[email protected]> to the Fatfree Digest

[Volume 14 Issue 27] Jan. 27, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ff Hummus/Eggplant Recipes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** x Garbanzo beans x Eggplant x Lemon (1 juiced) x Garlic (6 cloves) For fatfree hummus, I soak and cook garbanzo beans, 1/2 to 1 pound depending on what you want. I bake one whole eggplant in the oven until the skin is black and the flesh is soft. Cool and peel the eggplant, blend in the food processor or blender with the garbanzo beans, adding the juice of one lemon, a couple or six cloves of garlic and salt to taste. Blend it all up until smooth. Yuuummy. Posted by [email protected] (Janice R. Gordon) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fit In Your Pants, Eggplants (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound eggplant -- peeled and cut in 1 cubes 1/2 cup onion -- chopped 3 cloves garlic 1 1/4 cups veg. broth (i use "chicken" flavor) 1/2 cup rice 1/2 teaspoon thyme 1 bay leaf 1/4 teaspoon cayenne pepper or pepper flakes 1 cup crushed tomatoes pepper to taste Saute onions and garlic in 1/4 cup of broth until wilted. Add eggplant and pep per and mix. Cook for about 5 minutes. Add the rest of the ingredients and cook c overed until the rice is done (stir occasionally). Remove the bay leaf. This recipe really holds in the heat so let it cool in the pan for a while. Enjoy *Note: Some types of rice require different water/rice ratios. Adjust the bro th and rice quantities accordingly. You may need to add a little more broth or water during the cooking process. I think the eggplant soaks some of it up. Posted by [email protected] (Roni Gildenston) to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Foil Dinners Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion sliced 1 bell pepper sliced 1 zucchini sliced 3 carrots sliced -- (3 to 4) 6 mushrooms 6 small red potatoes cubed (large) 1 falafel mix 1 any seasoning you like (i like cayenne and black pepper) Start charcoals. Mix the falafel per instructions. Cut all vegetables.

When falafel is ready, get a piece of foil big enough to fit all the ingredients. (You'll know how big after you do your first one!) Put shiny side in. (I don't know why, just do it!) Put some falafel mix in the middle, shape like an oblong pattie. Put some of each vegetable on top, watch for carrots that like to roll off. :-) Sprinkle lots of seasoning. Now the tricky part, closing the foil. You make a boat and take the long sides, put them together and roll a couple of times (as many as you can). You then take the ends and roll them upwards as far as you can. I take another piece of foil and wrap it again the same way in the same direction. You want to do it in such a way that no juice or steam can escape. Do this until you are out of food. falafel and 2 with just vegetables. cups of falafel mix. I made six good sized dinners with I probably used between 1.5 and 2

Put foil dinners on coals, making sure there are no flames. After about 15 minutes, you can flip the dinners. When you start to smell the food, it probably is done. You really need to just make sure the vegetables are cooked. You can check a dinner at any time and just close it back up if it's not ready. This is a really great dinner. to put picante sauce on mine. Serve with bread if you have it. I like

Source: I changed a recipe that a friend made for us before I became a vegetarian. Posted by [email protected] (Denise Wahl) to the Fatfree Digest [Volume 16 Issue 17] Mar. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Freezer Coleslaw Recipe By : ? Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 pounds cabbage head -- shredded 1/2 green pepper -- chopped 1/2 cup carrot -- shredded 1 small onion -- chopped 1 teaspoon salt dressing 1 cup sugar 1 cup vinegar 1/4 cup water 1 teaspoon salt 1/2 teaspoon celery seed 1/2 teaspoon mustard seed In a large bowl, combine the first five ingredients. Let stand 1 hour. Drain. Bring all dressing ingredients to a boil; simmer 2-3 minutes. Cool. Pour over cabbage. Pack in freezer containers; freeze. Yield: about 4 pints.

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Freezing Herbs

Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------none The best guide I've seen to freezing, drying, canning, and otherwise preserving all manner of foods is _Stocking Up_ by Carol Hupping: In it is excellent advice on freezing fresh herbs for later use. Basically, you should blanch the herbs for a few seconds before freezing. The Rodale Food Center did some testing, comparing herbs blanched before freezing and those not. Here were some of the results: BASIL: Basil frozen raw darkened to a drab grayish-green and turned somewhat bitter, losing much of its lovely aroma. But when it was blanched in water before freezing, it stayed green (although darker than when fresh) and was flavorful and aromatic. Surprisingly, steam blanching was not as successful. DILL: The blanched sample was far superior to the raw, frozen one: It was more tender, brighter green, and more flavorful. Instructions for freezing fresh herbs are to: 1. Wash if visibly dirty 2. Hold by stems with tongs and dip into boiling water briefly, swishing around. Remove when color brightens. 3. Cool by holding under cold running water and blotting dry with towels or let them air cool. 4. Remove stems and either leave whole or chop 5. Lay out flat on waxed paper, roll up or fold paper if you have a small freezer. You want to freeze the herbs so they are not touching each other. 6. Freeze. Can be used frozen or thawed in fridge for a week. Alternatively, you can freeze herbs into ice cubes. Remove stems and chop, place in trays, cover with water, and freeze. You can use pre-blanched herbs or just pour boiling water into the trays over the herbs. These herbed cubes can be used later when you are preparing stoups, just throw a frozen cube or two into the soup. The book says that while frozen herbs won't taste or look quite like fresh ones, most will come very close. Posted by [email protected] (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fresh Tomatillo Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------all quantities approximate----8 tomatillos depending -- (8 to 16) on size. 12 chiles (2_serranos + 2 _jalapenos + 8_piquins) i typically use the serranos and jalapenos green and the piquins red. 4 cloves garlic 1 small onion, really small -- or half 1 medium onion. 1/2 teaspoon salt 1/4 cup cilantro Roast above ingredients in a[n oil-free] cast iron pan, turning occasionally. Leave husks on tomatillos while you roast 'em. The husks will be nicely blackened, the skins translucent, and the fruits soft when they're done. [Let me add: the goal is to blacken the skin while doing the least tomatillo-exploding that you can. That way they don't lose juice into the pan, that burns and smells sometimes. That means moving them around the pan as they roast.] Put roasted vegetables in food processor with: Salt 1/2 Teaspoon Cilantro 1/4 Cup and process briefly. Transfer to a pot, and cook the mixture for 5 minutes. [This darkens it up a bit, and mellows the flavors. It tastes too raw otherwise.] Source: Actually, my husband is the green-salsa preparer, so I sent him e-mail at work, requesting the recipe. Here's the (slightly edited) reply Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 25] Mar. 29, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Frozen Bouillon Cubes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups homemade vegetable stock 1/2 cup dry white wine, vermouth -- or sherry 1 bay leaf 2 shallots -- chopped Combine all ingredients and simmer until reduced to 1 cup. Remove bay leaf and shallots. Pour liquid into ice cube trays and freeze. After frozen, store in zip-lock bags in freezer. Posted by Michelle Dick <artemis> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :This is a recipe adapted from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fruit Pudding (Lacto) Recipe By Serving Size Categories : : 1 : Preparation Time :0:00

Amount -------1 1 4 1 1 2 1 2 1 3/4 1/3

Measure -----------large 250 gram tablespoons cup teaspoon cup teaspoons pinch cup tablespoons tablespoon

Ingredient -- Preparation Method ------------------------------------filling----cooking apple (would work fine with a dessert apple) pac of ready-to-eat prunes sugar water lemon juice -----topping----flour baking powder salt skimmed milk -- or substitute apple sauce sugar

Take a pan that can go from stove to table; I have an 8-inch diameter enameled steel casserole that works well. Peel, core, and slice the apple. Place it in the pan with the prunes, sugar, water, and lemon juice. Bring it to a boil. While it is heating, sift the flour with baking powder and salt, then stir in the milk and apple sauce. Drop the mixture by teaspoonfuls onto the hot fruit, then sprinkle with the remaining tablespoonful of sugar. Cover the pan and simmer for 15 mins. Serve hot. Posted by [email protected] (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Fruit Smoothies Recipe By Serving Size : : 1 Preparation Time :0:00

Categories : Amount Measure -------- -----------1 large can 1 1 cup

Ingredient -- Preparation Method -------------------------------diced pineapples in their own juice finely sliced strawberries crushed ice as you wish (i like 3or4cups)

Put all ingredients in the blender and blend on high for 3 to 4 minutes or until smooth. I use this recipe almost every other day substituting all different types of fruit. Try it first thing in the morning, it is a great pick - me - up!! Source: original Posted by [email protected] (Shelli Stafford) to the Fatfree Digest [Volume 16 Issue 11] Mar. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Garden Burgers Recipe By : Sarah Schlesinger, 500 fat-free recipes Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1/2 cup tomato -- chopped 1/2 cup red bell pepper -- finely chopped 1/2 cup green bell pepper -- finely chopped 1/2 cup zucchini -- finely chopped 1 cup onion -- finely chopped 1/2 cup peas 1/2 cup corn 1/2 teaspoon thyme 3 large potato -- cooked and peeled 3 egg whites -- lightly beaten 1/4 cup skim milk 1 cup bread crumbs -- whole-grain, nonfat

Heat water in large non-stick skillet over medium heat. Add tomatoes, red pepper, green pepper, celery, zucchini, and onions. Cook and stir for 10 minutes, or until vegetables are tender. Drain vegetables. Stir in peas, corn, and thyme. Mash the cooked potatoes in a large bowl. Stir in egg whites and skim milk. Stir potato mixture into vegetable mixture and shape into 12 burgers. Place crumbs in shallow bowl, dip burger in crumbs to coat. Brown burgers in a non-stick skillet, or in a skillet sprayed lightly with vegetable cooking spray, for 5 mintues. Turn and saute for 5 minutes more.

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Garlic Bean Soup Recipe By : USA WEEKEND MAGAZINE APRIL 2, 1995 Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups vegetable broth 8 garlic cloves -- peeled 1 onion -- chopped 4 cups white beans, cooked Put broth, garlic, and onion in large bowl; cover. Microwave for 20 minutes or until vegetables are soft. Transfer to a blender or food processor, add half the beans and puree. Return soup to bowl. Add remaining beans and microwave 5 minutes or until beans are heated through.

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Garlic Bread Recipe By : Olive McFarlane Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 tablespoons garlic -- minced 3/4 cup hot water 2 packets butter buds 1/2 french bread loaf ***optional** 6 tablespoons tomato -- chopped and seeded 1 pinch rosemary -- chopped 1 pinch oregano or basil -- chopped Preheat oven to 350 degrees. Bring the garlic and water to a boil. Simmer for 5 to 10 minutes. Turn off the heat and whisk in Butter Buds. Pour or spoon the garlic stock over the sliced bread. If desired, distribute the tomato and herbs over the bread. Wrap the bread in foil and bake for about ten minutes. Open the foil and broil for about one minute more until the desired warmth or crispness.

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Garlic Lover's Lentil Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 tablespoon broth or water 1/4 cup coarsely chopped garlic 2 cups thinly sliced leeks (white and light green parts) or coarsely chopped onions 2 large carrots -- halved lengthwise and cut into 1/4*inch slices 2 large celery ribs -- diced 1/2 pound fresh mushrooms -- halved (if small) or quartered 2 cups dried lentils -- picked over and rinsed 6 cups boiling water 1 1/4 teaspoons dried rosemary leaves 1 teaspoon dried thyme or marjoram leaves 2 large bay leaves 1/4 teaspoon crushed red pepper flakes 2 large red bell peppers, roasted seeded -- and diced 1/2 cup minced fresh -- (1/2 to 3/4) parsley 2 teaspoons balsamic -- (2 to 3) vinegar salt and freshly ground pepper to taste Heat broth in pressure cooker over medium-high heat. Add garlic, stirring continually, adding more water if necessary to keep from burning. After a minute or two, add leeks and continue cooking, still stirring for another minute. Add the carrots, celery, mushrooms, lentils, boiling water, rosemary, thyme, bay leaves, and red pepper flakes. Lock lid in place. Over high heat, bring to a high pressure. Lower the heat just enough to maintain high pressure and cook for 7 minutes. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. If the lentils are not quite tender, either return to high pressure for a few more minutes or replace (but do not lock) the lid and simmer until the lentils are done. Remove the bay leaves. Stir in the roasted red bell peppers, parsley, just enough vinegar to bring up the flavors, and salt and pepper to taste. Serves 6-8 Posted by [email protected] (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 21] Jan. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen

Mintzias, [email protected]. :A recipe adapted from Lorna Sass's _Vegetarian Cooking Under Pressure_: 1.807

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Garlic Mashed Taters (Lacto) Recipe By : [email protected] Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound new potatoes -- unpeeled 3 cloves garlic -- peeled 4 tablespoons nonfat yogurt 3 tablespoons nonfat sour cream 1/8 teaspoon salt fresh gound black pepper Place potatoes and garlic in pot with enough water to cover and cook until potatoes are tender. Drain and mash, then stir in yogurt, sour cream, and salt and pepper. The recipe actually called for light sour cream, and nutritional analysis was: 270 cals, 2 g. fat, 8 milligrams cholesterol, 185 milligrams sodium, 7 g. protein, 60 g. carbohydrate. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. :Phila. Inquirer, written by Marian Burros: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ginger Snaps Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup apple butter (or other fat substitute) 1/2 cup molasses 1 1/2 cups whole wheat pastry flour 1 teaspoon baking powder 1/2 teaspoon ginger powder 1/2 teaspoon cinnamon 1/4 teaspoon ground cloves Preheat oven to 375 degrees. Mix all ingredients and stir well.

Form 2 dozen 1" round balls and place on a lightly sprayed cookie sheet. Moisten the bottom of a drink glass (I use a sponge) and flatten each ball. Bake for 12 to 15 minutes @ 375 degrees. (Taken from "Simply Vegan" by Debra Wasserman...modified to remove fat) Posted by [email protected] (John Whitney) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Glazed Cumin Carrots

Recipe By : Bonnie Stern, Simply HeartSmart Cooking Serving Size : 4 Preparation Time :0:25 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pounds carrots -- sliced 1/4" thick 2 teaspoons vegetable oil 1 garlic clove -- minced 1 tablespoon ginger root -- chopped fine 1 1/2 teaspoons cumin 1 tablespoon honey 1 1/2 cups chicken broth -- or water Heat oil in deep skillet and add garlic and ginger,. minute. Add cumin and cook for 30 seconds. Cook gently for 1

Add carrots, honey, salt and stock., Cook over medium heat, uncovered, until all liquid evaporates and carrots are tender. If liquid evaporates before carrots are tender, simply add water. Taste and adjust seasonings if necessary

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Golden Broth Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion chopped 1 clove garlic 1/2 cup yellow split peas. 1/2 teaspoon turmeric 2 quarts hot water Put all ingredients in a large pot and simmer at least half an hour. Strain for a thin stock or puree for a thick one (I haven't tried pureeing). Posted by "Susan J. Starr" <[email protected]> to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,

[email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Golden Noodle Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 quarts golden broth (follows) 1 big handful whole wheat 1 rib bon noodles (or matzoh balls) 1 cup diced celery 1 cup diced potatoes 1 cup diced carrots 1 teaspoon salt 1/2 cup finely chopped parsley Bring broth to a boil in a heavy pan. Add noodles, celery, potatoes, carrots and salt. Reduce heat and simmer gently until the vegetables are tender, about half an hour. Stir in parsley, adjust seasoning and serve. Makes about 10 cups of soup. Posted by "Susan J. Starr" <[email protected]> to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. :This recipe is originally from Laurel's Kitchen: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Green Bean & New Potato Salad Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 small clove garlic 1 teaspoon tarragon vinegar 1/4 cup hellman's low fat mayo (1g_fat/tbs) 1 pound new potatoes (or other potatoes) 1 pound fresh green beans 1 salt and pepper to taste Mince garlic very finely and blend into mayo along with vinegar. Set aside to let flavors to blend. Scrub potatoes well and cut into 1-1 1/2" pieces. Place in steamer basket and steam until just tender (10-15 min). While the potatoes steam, trim ends off green beans and snap them in half. Rinse potatoes under cold water and place in strainer to cool while you steam the green beans just until crisp-tender (3-5 min). Rinse beans under cold water until cool and place in strainer to drain. Toss potatoes and beans with mayo mixture to coat and season with salt and pepper. You can chill this or just eat it at room temperature. I imagine some red, yellow or green bell pepper would also be good with this or maybe a little onion or celery. Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Grilled Vegetable Sandwiches Recipe By : Rosie Daley (In the Kitchen with Rosie) Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -----------------------------------dressing----1 cup nonfat yogurt 3 tablespoons dijon mustard ground pepper -- to taste 2 tablespoons nonfat cottage cheese 1/8 teaspoon tabasco sauce 2 tablespoons shallot -- minced 1 clove garlic 1 teaspoon lemon juice ---filling---1 small eggplant -- sliced 1/4" thick 1 medium zucchini -- sliced 1/4" thick 1 medium yellow squash -- sliced 1/4" thick 1 red onion -- sliced 1/4" thick 3 teaspoons italian seasoning 1/8 teaspoon cayenne pepper cooking oil spray 2 red bell peppers -- roasted 6 french rolls 1 large tomato ground pepper 2 tablespoons jalapeno 8 basil leaves 8 arugula leaves Preheat the broiler. Put all the dressing ingredients in a blender and mix at low speed until smooth. Set aside. Arrange the eggplant, yellow squash, zucchini and onion in a single layer on a cookie sheet. Sprinkle the Italian Seasoning and cayenne pepper over all of the rounds. Spray the vegetable oil over to coat lightly. Broil the vegetables for about 5 minutes, until brown. Turn the rounds over and brown the other side. Remove the cookie sheet, leaving the broiler on. Third each of the roasted bell peppers. Cut each of the rolls in half lengthwise and scoop out the soft inner dough. Place them on the broiler rack and toast for about 2 minutes per side. Put a slice of tomato (or two) in the well at the bottom of each roll. Dust with black pepper and jalapeno pepper. Evenly divide basil leaves, arugula leaves, read pepper on each role. Layer on slices of Eggplant, yellow squash, zucchini and onion. coat the inside of the remaining half of each roll with the dressing, and place it on top of the vegetables.

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Hearty Vegetable Stew - Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups corn noodles 1/2 cup pinto, lima -- or white navy beans 1 tsp garlic powder 1/2 teaspoon sp salt 1 c frozen corn 1 c frozen peas 1 c sliced carrots 2 c frozen broccoli 2 c frozen string beans 1 tomato sauce Soak beans in 2 cups of water for two hours. After two hours, drain water and boil beans, 1 tsp. garlic powder, and salt in at least 3 cups of water. Cook for 1 hour adding water as needed. When beans are cooked, set aside. Bring 4 cups of water to a boil. Add corn noodles and carrots.

When noodles and carrots are cooked, drain and mix with cooked beans, frozen corn, peas, broccoli, string beans, and garlic powder. Add enough tomato sauce to cover and simmer a couple more minutes until the sauce is hot. Posted by [email protected] (Casey Scalzi) to the Fatfree Digest [Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected]. 1.807

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Herbes De Provence French Bread Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 1/2 cups warm water 1 package dry yeast 2 tablespoons sugar 1 tablespoon salt 2 tablespoons herbes de provence 7 cups flour 1 egg white -- lightly beaten Stir the first five ingredients together to dissolve the yeast, sugar and salt. Stir in the flour. Knead 10 minutes. let rise, covered, until doubled in bulk. Punch down, knead three or four times to remove air, then divide in four equal pieces. Shape each piece into a long loaf and place in a well greased French bread pan; slash the top. Brush the loaves with the egg white and let rise until doubled. Bake 10 minutes in an oven preheated to 400, then reduce the heat to 350 and bake 20 minutes longer, or until the loaves sound hollow when tapped. Remove the loaves from the pans and cool on racks. Wrap in aluminum foil and freeze if desired. Source: Mary Ann Miller, Jacksonville, Fl. The Herb Companion 12/94-1/95. Typed by Carolyn Shaw. Joell's notes: Your fav combination of dry herbs may be substituted for the herbes de provence for variety. Collected from Fido Cooking Echoes 95 Reposted by [email protected] (Joell Abbott) to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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</DirT> </DirS> </RcpE> <RcpE name="Hopping John In A Pressure Cooker" author=""> <RTxt> <![CDATA[

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Hopping John In A Pressure Cooker Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups brown basmati rice 1/2 cup wild rice 1/2 pound frozen black-eyed peas 1 10 ounce ba frozen mustard greens 1 10 ounce ba frozen collard greens 5 1/2 cups water 1 teaspoon basil 1 teaspoon garlic powder 1 teaspoon to 1*t old bay seasoning 2 cans stewed tomatoes with liquid This is a variation of something my grandmother used to make with h*m hocks. It's a long way from the original. This makes approx. 5 qts., enough to freeze half or feed a crowd. Put the water in the cooker, turn burner to high. Stir in spices. Rinse

rices and put in cooker. Throw in black-eyed peas, greens, and stewed tomatoes. Bring to simmer with the top off, stirring occasionally, until frozen stuff has thawed somewhat and greens are separated. Lock the lid down, bring to high pressure. Cook at high pressure for 30 minutes, remove from heat and allow natural pressure release. Adjust seasoning if necessary. tabasco sauce is a must on the table. I use an 8-qt.cooker, cut recipe in half if you use a smaller cooker. Posted by "Anne.Cox" <[email protected]> to the Fatfree Digest [Volume 14 Issue 18] Jan. 18. 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Hot And Sour Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup 'vegetarian' -- (1/3 to 1/2) chicken stock powder 1 quart water 10 slices fresh ginger 1/2 cup slivered seitan 2 ozs tofu -- cubed (2 to 3) 1/2 cup carrots -- julienne 1/2 cup napa cabbage -- julienne 1/2 cup dried black mushroom slices soaked & drained 1/2 cup sliced dried lily flower buds -- soaked and drained 1/2 cup frozen baby peas -- rinsed and thawed 4 scallions -- whites thin sliced -- greens cut on thin diagonals -- 2kept separate 2 t's rice vinegar

1 2 1/2 1 1/2 1/8

tablespoon teaspoon teaspoon

(unseasoned) mirin t's tamari fresh black pepper t's arrowroot crushed red pepper (or to taste)

PROCEDURE. Cut and prepare all of the fresh and dried veggies, tofu and seitan. After the black mushrooms and lily flowers have been soaked and drained, cut them up so they are not too stringy. NOTE: AVAILABLE ONLY AT ASIAN GROCERY STORE **. Simmer the first 3 ingredients for one minute and then remove the ginger. Combine the last 6 ingredients in a bowl and mix. Add the carrots, chinese cabbage and black mushrooms to the stock and simmer for 2 minutes. Add everything else except the scallion greens and baby peas and simmer another 2 minutes. Be sure to recirculate the last 6 ingredients in the bowl to recirculate the arrowroot before adding to the soup. Add baby peas, adjust the seasonings and serve very hot in bowls. Garnish with scallion greens. My own note: After tasting this, I could not tell the difference between this and the chicken hot and sour served at the local Chinese Restaurants. Source: Thanks to Robert Siegal the Friendly Gourmet, previously of Jump Start. Oriental Delights cooking class. POB 6476, Santa Rosa, Ca 95406, (707) 573-0555. Posted by Barbara Zimmerman <[email protected]> to the Fatfree Digest [Volume 1 Issue 34] Mar. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Hot Mushroom Pate/Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium onion -- chopped fine 1 clove garlic 1 chillie, chopped -- to taste 1 t thyme -- (1 to 2) 1 pound mushrooms (large) chopped fine 2 tablespoons lemon juice 3/4 cup breadcrumbs In a large saucepan gently cook 1 MEDIUM ONION, chopped finely. Add 1 CLOVE OF GARLIC and CHOPPED CHILI (to taste, about 1 teaspoon)and 1-2 TEASPOONS OF DRIED THYME. Add 500g/ie. 1 pd. MUSHROOMS (preferably large ones) chopped finely and stir well . Cover and simmer until they are getting soft. Add 2 TABLESPOONS of LEMON JUICE and about 3/4 CUP BREADCRUMBS (pref. wholemeal).Cook a bit longer stirring constantly. Spoon into a dish and eat warm on bread or as a dip, or leave to cool in the fridge. It's great! Maree. Source: from Rosemary Stanton's excellent `The Good Gut Cookbook`. Posted by [email protected] (M. Pronin) to the Fatfree Digest [Volume 16 Issue 6] Mar. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Hummus (Home-Made) Recipe By Serving Size Categories : Donna Nicoletti from Reversing Heart Disease(Ornish) : 4 Preparation Time :8:00 :

Amount -------1 5 6 3/4 1 2/3 2 3/4 1/4 1/8 1/4 3/4

Measure -----------cup cups cup cup tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon

Ingredient -- Preparation Method -------------------------------chickpeas -- dry water bay leaves -- or so chopped onion garlic clove tomato puree lemon juice ground cumin paprika cayenne black pepper salt

Sort and rinse the chick-peas, then soak overnight in water. Drain them, then add 5 cups of water and bay leaves. Bring to a boil, then reduce the heat to medium and cook for approximately 1 1/2 hours, or until the beans are completely soft. When cooked, drain the beans and puree until completely smooth in a food processor with the rest of the ingredients.

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Indian Lentil Sandwich Spread, Mcdougall Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup cook lentils 4 cloves garlic -- pressed 2 teaspoons ground coriander 1 teaspoon ground cumin 1/2 teaspoon ground turmeric 1/2 teaspoon chili powder 1/2 teaspoon ground ginger Combine all ingredients in a small saucepan. Cook gently over low heat, stirring occasionally, fir 5 minutes to allow flavors to blend. Chill for one hour. Posted by Timo <[email protected]> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. :This is the recipe as it appears in the _New McDougall

Cookbook_.: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Indian Potato Cakes

(Vegan)

Recipe By : Serving Size : 1 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large potatoes -- (2 to 3) 1 large onion -- chopped 2 cloves garlic -- chopped (2 to 3) 2 slices bread, crusts removed crumbled 1 tsp mild curry powder -- (1 to 2) 1 salt 1 dash non-stick spray Peel potatoes, cut into cubes and boil in water until tender. Mash (may want to add a little water to make mashing them easier). Water/broth saute onions and garlic. Add to mashed potatoes. Add bread crumbs, curry powder and salt. Cool enough to handle. Form 10 to 12 four inch diameter patties and brown them in a non-stick pan sprayed with non-stick spray. You can also add cooked carrots, peas, and any other soft cooked vegetables to the potato mixture before browning them. Serve as is or with some Indian condiments like mango chutney or coriander chutney. These patties are pretty easy to make and really good. Source: I got a recipe off another net and adapted it for FF-ers. Posted by Lucinda J. Rasmussen <[email protected]> to the Fatfree Digest [Volume 15 Issue 29] Mar. 1, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Irish Seitan Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups seitan -- diced 1 cup carrots -- roll-cut 1 cup parsnips -- roll-cut 1 cup onion -- diced 1 cup potatoes -- peeled and diced 2 bay leaves 1/2 teaspoon rosemary -- whole 1/2 teaspoon garlic -- minced 1/2 teaspoon basil 1 tablespoon parsley -- fresh 2 cups water 5 teaspoons tamari soy sauce 1/2 cup celery -- flaked 4 tablespoons water -- cold 4 tablespoons cornstarch Put seitan, veggies (except celery), and herbs and spices in a large pot (Dutch oven or small stock pot will do). Saute in a little water or veggie broth at medium heat for about 8 minutes, stirring to prevent burning. Add water and tamari and bring to a simmer. Cook about 10 more minutes or until veggies are soft. Add celery (add at end to help retain color and texture). Mix the 4 T cold water with the cornstarch. Turn off heat under stew. Vigorously stir in cornstarch solution. Turn heat back on under stew and stir until thickened. Posted by Andrew Evans <[email protected]> to the Fatfree Digest

[Volume 14 Issue 10] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Irish Soda Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups all-purpose flour 2 cups whole wheat flour 2 teaspoons baking soda 1 tablespoon baking powder 2 tablespoons brown sugar 2 1/2 cups skim milk or replacer 1/2 cup currants 1/2 cup raisins 1/2 cup craisins (dried cranberries not traditional -- i love 'em) 1 optional fruit Preheat oven to 375 degrees F. Add all of the dried ingredients in a large bowl and mix very well. Pour all of the milk into the bowl and stir until a soft dough is formed. It will not be smooth at this point. Pour out onto counter and knead the sticky mess for a few minutes. Divide into two portions and shape into two round loaves, press down a bit to barely flatten. Place on non-stick cookie sheet, slash a cross across the top. Allow loaves to rest 10 minutes then bake for 40 minutes, or until loaves are golden. Very nice with jam. Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,

[email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Irish Supper - Colcannon Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound white or green cabbage 1 teaspoon salt 2 pounds white or red potatoes scrubbed, and cubes -- (don't peel) 2 medium leeks -- split lengthwise and rinsed well 1 cup nonfat milk (or soy or rice milk) 1/4 teaspoon mace 2 cloves garlic -- minced (2 to 3) 1 salt to taste Chop the cabbage and steam, using minimal water, until quite well done. Boil potatoes. Clean and chop the leeks, including the first couple of inches of green, put into a saucepan with the milk and simmer until tender. Drain potatoes, mash well, stir in milk with leeks, cabbage, mace and garlic. Posted by [email protected] (Janice R. Gordon) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Irish Whole-Grain Soda Bread (Lacto) Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups whole wheat flour preferably stone ground 1 cup all-purpose flour -- plus extra for working dough 1 1/2 teaspoons salt 1 1/2 teaspoons baking soda 1 cup old fashioned rolled oats 2 cups buttermilk 2 tablespoons dark molasses or black treacle This version, flavored with old-fashioned rolled oats and dark molasses, is similar to the soda bread served at Ballymaloe House in County Cork, Ireland. Bake the bread early in the day and reheat it just before the guests arrive. Thoroughly combine ww and all-purpose flours, baking soda and salt in large bowl. Stir in oats and make well in center. Combine buttermilk and molasses in separate bowl. Pour mixture into flour well and gradually work into flour with fingers or spoon. Knead dough lightly 3 or 4 times on floured surface and divide in half. Shape into 2 round loaves, each about 5-inch in diameter. With sharp knife, score loaves with cross slash, cutting 1 inch deep. Place loaves on ungreased baking sheet and bake at 425 degrees 15 minutes, then reduce heat and continue to bake 25 to 30 minutes longer or until loaves are brown on top and sound hollow when tapped on bottom. Cool at least 5 minutes on cooling rack. Loaves can be baked several hours ahead and reheated in low oven. Cut into thick or thin wedges. Serve warm or at room temperature. Makes 2 loaves, 8 servings each. Each serving contains: 140 calories; 257 mg sodium; 1 mg cholesterol; 1 gram fat; 28 grams carbohydrates; 6 grams protein; 0.55 grams fiber. Source: This recipe was in our paper today, perhaps something can be

substituted for the buttermilk Posted by "Acox, Christine" <[email protected]> to the Fatfree Digest [Volume 16 Issue 13] Mar. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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John's Super Bowl Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 32 oz. can whole tomatoes (the big one) 1 8 oz. can tomato sauce (the tiny one) 8 hot roasted green chilis (about 1*1/2*cups) 3 green onions 1 clove garlic -- (1 to 2) 1 T dried red pepper (like -- (1 to 2) the kind you sprinkle on pizza) chopped cilantro (or 1*t dried) Chop green onions into 1" chunks. Place green chili and onions, and garlic in food processor and whip until its all good and chopped. Add drained whole tomatoes, tomato sauce, dried chili, and cilantro. Whip until the mixture is not too chunky, but not liquefied either. Enjoy!!! Posted by [email protected] (John Whitney) to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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L'aelplermagronen De Suisse Centrale Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------11 ounces whole-grain macaroni or rigatoni 11 ounces potatoes in small dice 2 large onions -- cut in thin circles 1/2 cup condensed skim milk (or extra-strength reconstituted dried) 5 ounces grated cheese salt -- pepper 1. Cook the macaroni and potatoes in a little salted water until just done (if possible, use soup broth). 2. Soften the onions in your favorite sauteeing liquid. 3. Drain the macaroni mixture and put onto a large platter. Add the milk and cheese, and mix quickly (the heat of the cooked mixture will melt the cheese). Grind some pepper on top, and garnish with the onions. The [above] recipes are adapted from a flyer which appeared in my mailbox here in Geneva, called "Live Better - the Magazine for the Pleasure of a Healthy Life". The originals are not low fat; I have adapted the ones below to be so, and have translated them from the French (and also into US units). I have made all three, and they are all quite good. (I left the original French titles). Enjoy! Sue Willis, on sabbatical Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Layered Tortilla Casserole Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes Serving Size : 4 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1 cup onion -- chopped 1 clove garlic -- minced 1 cup celery -- chopped 1 tablespoon chili powder 1 pinch cayenne -- pepper 1 cup corn -- kernels 1 cup tomato sauce 1 cup kidney beans, cooked -- drained and rinsed 1 cup great northern beans -- drained and rinsed 6 corn tortillas -- nonfat 1 cup nonfat cottage cheese 1/2 cup cheddar cheese, nonfat -- shredded Combine the water, onion, garlic and celery in a microwave safe casserole. Microwave uncovered on high for 5 minutes or until onions and celery are tender. Combine with chili powder, cayenne pepper, corn, beans, and tomato sauce. Place 3 corn tortillas on the bottom of a 2 quart microwave-safe casserole dish. top with 1/2 of the tomato-bean mixture. Spread 1/2 cup of the cottage cheese over the tomato-bean mixture. Sprinkle with 1/4 cup of the grated cheddar cheese. Repeat layers. Microwave uncovered on high for 12 minutes or until cheese has melted, and ingredients are warmed through. Let stand 5 minutes before serving.

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Le Papet Vaudois Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion -- chopped fine 1 3/4 pounds leeks -- in 1"*pieces 18 ounces potatoes -- diced 7/8 cup dry white wine 7/8 cup vegetable broth 1/2 cup evaporated skim milk salt, pepper -- nutmeg 1. Saute the onion in your favorite liquid. Add the leeks and saute, then add the white wine and broth, and cook covered for 15 minutes. Then add the potatoes, season with salt, pepper, and nutmeg, and cook another 10 to 15 minutes. 2. When the potatoes and leeks are tender, add the milk and adjust the seasoning. This is traditionally served with sausage on top; if there is a ff veggie one you like, try it! (No such thing here.) Very fresh crusty bread is good with this too. (Vaud is in the French-speaking part of Switzerland; think fresh French bread...) Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Le Risotto Aux Champignons Tessinois Recipe By : Serving Size : 4 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method

-------7 1 1 1 1/3

-----------ounces clove teaspoon ounce

7/8 7/8 2

cup cup ounces

-------------------------------brown rice onion -- chopped fine garlic -- chopped fine rosemary dried mushrooms -- soaked get something exotic & flavorful vegetable broth merlot or other red wine grated ff parmesan (or sapsago -- if you can find it) salt -- pepper

1. Cook the rice for 15 minutes in 1 3/4 cups of water. 2. Squeeze out the mushrooms and chop them. Saute the onion and garlic in your favorite liquid, add the rosemary and mushrooms, and boil rapidly. Add the rice and bring to a boil. 3. Add the broth and wine, and cook for 10 minutes over a low flame. (Note ~ at this point I had much too much liquid, so I let it cook with the top off until enough had boiled away.) 4. Season to taste with salt and pepper, add the parmesan, and serve promptly. (the original advises eating promptly so it doesn't get too dry; I didn't find this to be a problem, and even reheated it for a couple of days). Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Leftover Pasta Frittata (Ovo) Recipe By Serving Size : : 1 Preparation Time :0:00

Categories : Amount Measure -------- -----------3 1 1

Ingredient -- Preparation Method -------------------------------eggs whites leftover pasta seasonings to taste

Mix up 3 or so eggs whites, beat lightly pour over pasta , dump in a hot frying pan {pammed lightly} and fry up like an omelet. Flip each side when nicely brown. You can season the eggs beforehand with various spices. Source: Original Posted by Janet Hatch <[email protected]> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lemon-Anise-Poppy Muffins Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups whole wheat flour 1 cup all-purpose flour 1/4 cup sugar 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 2 tablespoons poppy seeds -- (generous heap) 1 rind of 1 lemon 1 teaspoon lemon extract 1 teaspoon anise extract 1 powdered egg substitute (reconstituted) 1 6 ounce white wave soy yogurt 1 cup orange juice

Combine dry ingredients through poppy seeds. In separate bowl, mix remaining ingredients. Make a well in dry ingredients, and combine wet mixture. Spritz and flour a bundt muffin pan. Spoon in batter equally. The dough will be stiff, you may have to level each muffin with moistened fingers. Bake in pre-heated oven at 350 F, for approx. 22 to 25 minutes. Cool in pan for 5 minutes, and on rack for another 10. Nutrition (per serving): 278 calories Saturated fat 0 g Total Fat 2 g (8% of calories) Protein 8 g (11% of calories) Carbohydrates 56 g (81% of calories) Cholesterol 1 mg Sodium 463 mg Fiber 1 g Iron 2 mg Vitamin A 36 IU Vitamin C 19 mg Alcohol 0 g Source: Original Source Fat Free Internet Mailing List - Jayne Spielman Date Published: 4/18/94 Posted by "Rob Ryerson" <[email protected]> to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. :An Internet recipe from J. Spielman, adapted by Rob: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lentil And Rice One-Pot Supper Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup lentils 1/2 cup rice 2 cups sliced carrots 3 cups water 1 package vegetable broth 1 teaspoon garlic 1 teaspoon dried basil 1 tablespoon olive oil Wash and pick over lentils. Place in a large saucepan with rice and carrots. Add remaining ingredients. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to 30 minutes. Makes 4 servings. Source: Kokomo Tribune, March 13, 1995 GENIE Food & Wine RT [*], Fri Mar 24, 1995, Posted by M.CARMAIN1 [Melinda] Individual recipes copyrighted by originator. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lentil Burgers Recipe By : Deb Steelman Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup lentils 2/3 cup rice 2 1/2 cups water 1 slice wheat bread 1/2 cup onion -- chopped 1/4 teaspoon celery salt Cook Lentils and rice together in water till water is absorbed. mash lentils and rice. Tear bread up and add to lentil mixture with the remaining ingredients. Mix thoroughly, and form into patties. Broil until browned, turning once.

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Lentil Enchiladas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups water

1 1 1 2 1 1 1 1 1 1

cup

teaspoons teaspoon teaspoon teaspoon cup

1/2

lentils onion -- chopped (recipe called for "small" onion -- i used a large one) green pepper -- chopped garlic (i used fresh oil-free garlic from a jar) red pepper black pepper cumin salsa ff tortillas -----optional garnishes----chopped fresh tomatoes salsa

Put water and beans in saucepan on med high heat. Add all ingredients except salsa and tortillas. Bring to a boil, stirring occasionally. Reduce heat and let cook til lentils are soft, about 45 minutes. (Keep stirring because the beans will stick to the bottom of the pot.) Once the beans are mushy, add salsa, stir well. Place in tortillas, garnish as desired, and enjoy. NOTE: I didn't soak the beans beforehand and haven't experienced any problems. Mary McD says, in this book, that you don't need to soak lentils. Source: The original version of this recipe can be found in "McDougall's New Cookbook." Modified by yours truly. Posted by Marie <[email protected]> to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lentil Loaf Recipe By :

Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dry brown lentils -- rinsed 1 bay leaf 1 cup uncooked fine bulgur wheat 1 cup soft whole-wheat bread crumbs 1 egg substitute -- beaten 1 tablespoon ketchup 1 medium onion -- chopped 1 clove garlic -- crushed 1 teaspoon dried thyme 2 teaspoons dried oregano 1 teaspoon dried tarragon salt and pepper to taste 3 tablespoons tomato paste or tomato sauce Prep: Cook lentils and bay leaf in pot with 6 cups water. Bring to a boil, reduce heat, cover and simmer until lentils are soft and water has been absorbed, about 45 min. Combine bulgur and 2 cups water in a med. saucepan. reduce heat, cover and simmer for about 15 min. Bring to a boil,

Preheat oven to 350F. Transfer lentils to a large mixing bowl. Add bulgur, and remaining ingredients except tomato paste or sauce. Mix well with your hands until thoroughly combined. Pat mixture into a 9" loaf pan. Bake for 40 min. until firm but not dry. During last minutes of baking, brush top with tomato paste or sauce. Let cool for 15 min. Cut into slices and serve warm. This goes wonderfully with mashed potatoes and your favorite vegetable! The leftovers taste so good in a pita pocket, and if there are mashed potatoes leftover, I stuff the pocket with both. Mmmm! Enjoy! Nutrition Info per serving: 341 calories, 19g protein, 2g fat, 62g carbohydrate, 28mg cholesterol, 445mg sodium, 8g fiber. Posted by "Von Balson, Kathleen" <[email protected]> to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lentil Stew Recipe By : Elizabeth Powell Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound dried lentils -- washed, picked over 2 quarts water 2 whole celery stalks -- chopped 1 medium onion -- chopped 2 whole carrots -- chopped 1 clove garlic -- minced 1 bay leaf 1/4 teaspoon thyme 1/2 cup red wine 1 can plum tomatoes In a large soup kettle, combine all ingredients except wine and tomatoes. Bring to a boil and simmer, over low heat for 1-1/2 hours. Add wine and tomatoes and simmer 20-30 minutes more.

- - - - - - - - - - - - - - - - - Serving Ideas : Serve with a dollop of sour cream. NOTES : * Better if made with vegetable stock. For non-vegetarians, beef, corned beef, or ham stock may be used.

*

Exported from

MasterCook

*

Lentil Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dried lentils -- picked over and rinsed 1 large onion -- chopped finely or pureed 6 stalks celery -- chopped finely or pureed 3 carrots -- diced 1 can (1*lb) stewed tomatoes 1 tablespoon mixed herbs (parsley oregano, rosemary -- etc.) 1 teaspoon garlic powder ground pepper to taste few sun dried tomatoes minced 1 package onion soup mix (optional -- i had about 2*cups prepared soup to use up so i put it in the soup) water 8 ounces fresh or frozen large-cut spinach hot sauce (optional) Place the lentils, onion, celery, carrots, tomatoes, herbs, garlic powder, pepper, sun dried tomatoes and soup mix in a large soup pot or dutch oven (about 8 cups). Cover with water and simmer for 1 hour until lentils are tender. Add spinach and hot sauce and cook for another 10 minutes or until spinach wilts. Posted by Lucinda J. Rasmussen <[email protected]> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Low Fat Bran Muffins (Ovo Lacto) Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup whole wheat flour 1/2 cup all-purpose flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 2 cups 100% bran 1 1/4 cups skim milk 1/3 cup firmly packed brown sugar 1 egg 1/2 cup applesauce 1/2 cup dried cranberries Heat oven to 400 F. Mix flour, baking powder, baking soda and cinnamon in large bowl. Mix cereal, milk and sugar in another bowl; let stand 5 minutes. Stir in egg and applesauce. Add to flour mixture; stir just until moistened. (Batter will be lumpy). Spoon batter into muffin pan lined with foil cups, filling each cup 2/3 full. Bake for 18 to 20 minutes or until browned. Makes 12. Posted by [email protected] (floris) to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Lunch Rice Idea

Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text recipe A near-empty refrigerator can breed creativity: 1. Mix some ff plain yogurt with dill weed, celery seed, and a little salt. Put it in a small container. 2. Put some cooked brown rice in another, larger container.

3. At lunchtime, mix the seasoned yogurt into the rice. At 6:30 this morning I thought, "Girl, you MUST be desperate." At 1:00 this afternoon I enjoyed a delicious lunch. Source: original. Posted by [email protected] (Anna S. King) to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Macaroni And "Cheesy" Tofu Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 box macaroni cooked up 1 medium onion finely diced 1 cup (or more) mashed tofu 1 1/3 cups soy milk 2 tablespoons flour 1/2 cup nutritional yeast 1 dash vegan worcestershire sauce

3 1 1 1/2

dashes teaspoon

tamari sauce garlic powder pepper to taste soy parmesan to taste

Preheat oven to 375. While macaroni is boiling, chop onion. Combine soy milk, flour, yeast, Worcestershire sauce, Tamari sauce, pepper and garlic powder. Put drained macaroni in an oblong baking dish. Add tofu and soy milk mixture. Shake soy parmesan on top and mix. Bake at 375 for approx. 30 min. till done. Source: a conglomeration of recipes. Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 22] Mar. 26, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Magenta Millet Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup millet -- rinsed and drained 2 cups boiling water 1/2 pound beets, scrubbed, trimmed and cut into 1/2*inch dice (no need to peel. 1/2 teaspoon salt 1/8 teaspoon allspice 1 tablespoon fresh orange zest 2 oranges) 2 tablespoons minced fresh mint 6 tablespoons fresh orange juice salt -- to taste

Heat nonstick or cast iron skillet over high heat. Toast millet till it gives off a nice popcorn smell and starts to dance about the pan. Place millet in pressure cooker pot when done. Heat flame tamer and place pressure cooker on top. Add boiling water, beets, salt, and allspice to pressure cooker. Lock lid and bring up to high pressure. When high pressure is reached, turn down heat to maintain pressure and hold for 10 minutes (set a timer). Meanwhile, zest one of the oranges. You should get a yield of 1 T, if not, use the other orange as well. (If you don't have a zester, use a sharp potato peeler to delicately remove just the orange peel, leaving the bitter white pith behind.) Mince the orange zest. Set aside. Squish the oranges without breaking them by rolling them between your hands and the counter. This will make juicing go easier. Cut in half and juice. You should get 6 T or so. Since oranges vary in sweetness, you will want to add the orange juice by taste. Mince the mint and set aside. After the 10 minutes are up on the pressure cooker, turn off heat and move it to a cold burner. Let sit for 10 minutes and then take cooker to sink. Run under cold water to release any residual pressure and remove lid. Add mint and zest. Add orange juice to taste, and salt if needed. Serve. A splash of

This dish looked stunning in my black octagonal serving dish. lemon or lime might also be tasty.

Posted by [email protected] (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :This is from Lorna Sass's _Great Vegetarian Cooking Under Pressure_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Maple-Oat Breakfast Buns (Abm) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2/3 cup rice milk 1 egg sub. equivalent for 1 egg

1 2 1/3 4 1 1/2 1/3 1/4 1/4 1/8 1/2 2/3

tablespoon cups cup teaspoons teaspoon teaspoon cup cup teaspoon teaspoon cup cup

applesauce (sub. for b*tt*r) bread flour oat flour (process rolled oats in food proc.) sugar salt yeast maple syrup brown sugar cinnamon nutmeg raisins -- (1/2 to 1) rolled oats -- toasted in 350 oven for 10min. or until light brown

Add the first 8 ingredients to bread machine according to manufacturer's instructions. Set it for the dough setting (mine calls it the manual cycle). When cycle is complete, remove dough from machine. Cover and let rise 10 min. In a small saucepan, stir together the syrup, spices and brown sugar. Cook over low heat until sugar is dissolved, remove from heat and stir in raisins and toasted rolled oats. Set aside. On a lightly floured surface, roll dough into a 12x8 rectangle. Spread raisin mixture over dough to all edges. Roll up jelly roll style, pinch seams to seal. Cut into 1 inch slices. Place rolls, cut sides down, on non stick cookie sheet. I gave my sheet a couple of spritzs with cooking spray and I think it helped. When the rolls come out, you need to use a spatula to pry them off the pan, because the brown sugar will have stuck, but they come right up. These had just the right amount of sweetness. Enjoy! Posted by "Von Balson, Kathleen" <[email protected]> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Marinated Tofu Stir Fry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------none

My daughter makes a wonderful marinated marinaded stir fry. She marinades the Mari-Nu low fat tofu and veggies in soy sauce, garlic and onions. You can cook the marinade for a few minutes to get the flavors of the garlic and onions. Just pour over pieces of tofu and any veggies you may have on hand or like. Cook the veggies first, add in some of the marinade (I steam them in the microwave). I put everything in a non stick frying pan ( I think my daughter does this as well). When cooked, we serve it over brown basmati rice. Posted by Barbara Zimmerman <[email protected]> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Marvelous Manicotti Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 manicotti noodles, *cooked rinsed & drained* 1/2 package frozen chopped spinach *thawed and squeezed dry(er)* 1/2 cup white mushrooms 1/2 cup shitake mushrooms 1/2 cup onion 1/2 cup pepper -- *sauteed in red wine -- open a nice bottle & drink the rest* 1 cup fatfree cottage cheese (or that dryer kind of cottage cheese) 4 cloves garlic sauteed w/ the rest of the stuff

1/2

cup

i forgot! italian herbs to taste fatfree parmesan

All measurings except the six noodles (which serves 2) are approximate. Really, I guess you can put in about anything you like. I left the mushrooms out of Ben's because he's weird that way. Anyway, stuff this mixture into the shells. You may have some left over. So sue me. Put them in a baking dish and pour one jar of Healthy Choice f/f spaghetti sauce over the noodles. Bake at 400 F for about 45 minutes. This is very easy and I hope you like it as well as we do. Mangia! Posted by Cynthia Barnes <[email protected]> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Matar Paneer (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text recipe Paneer is soft white 'farmer' cheese that is commonly used in India. I substituted reduced-fat White Wave tofu, and it takes the place of paneer very well. This takes about 1/2 hour to make. start some rice cut 1 brick tofu into cubes and bake in 300 degree oven while you prepare sauce. 1 onion (slice very thinly and saute in your favorite medium until browned) 1 t. pressed garlic (in with the onion) 1 c. water 1 t. ginger 1 T. cumin 1 T. coriander 1/2 t. clove 1/4 t. methi (fenugreek) 1 t. salt add spices to onion/garlic at last minute of saute. Stir until distributed and then add water. mix: 2 t. gram flour (chickpea flour, besan) enough water to make a thin,

smooth paste add a family size package of frozen green peas to the sauce, and cook until hot. dribble in the chickpea flour mixture, while stirring. thicken. The sauce will stir,

add: 1 cup of ground tomatoes or tomato puree juice of one lemon adjust seasonings. Add tofu and simmer until it absorbs some of the seasonings. water if necessary.

Add more

serve with rice Posted by [email protected] (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Mcdougall Cajun Red Beans And Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup water 1 onion -- chopped 1 green pepper -- chopped 2 bn scallions -- chopped 2 cloves garlic -- minced 1 8 ounce can tomato sauce 1 tablespoon worcestershire sauce 1 teaspoon dijon mustard 1/2 teaspoon ground oregano 1 bay leaf 1/8 teaspoon cayenne -- (1/8 to 1/8) pepper 1/2 teaspoon tabasco -- (1/2 to 1 1/2) sauce 1 fresh ground pepper to

4 1

cups oz

taste cooked small red beans (3_15 --

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Message In A Bottle Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text message Found floating among the cyberwaves of the internet -- __ || Where did you find the recipe files and who are you? /..\ | | Where are you? | | | | This is the message in the bottle. If you receive it, |____| please send the bottle back to me! If you are importing into another recipe program, do they import properly? If the formatting and packaging of the recipes can be improved, let me know. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Credits: ~ Michelle Dick for maintaining the Fatfree Digest, a wonderful source of information and support for those following the VLF vegetarian lifestyle. ~ Karen Mintzias at Salata.com for so graciously volunteering her time and disk space (!) to archive and distributing these recipe collections. ~ Scott Welliver for a great program, Meal-Master. It may not do windows, Scott, but it sure is quick and slick! ~ Rodney Grantham for that magic little utility MMCONV that makes this formatting possible. ~ All the folks who give of their time to post recipes and advice to benefit others. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Sue Smith: [email protected] No time to cook. Too busy collecting recipes. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

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Millet With Yellow Split Peas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup yellow split peas( green is okay too) 1 cup whole hulled millet 1/2 teaspoon olive oil 1/2 teaspoon whole cumin seeds(powder okay) 1 onion cut in half lengthwise -- and sliced into fine half rings 1 clove garlic, minced peeled 1/2 teaspoon ground tumeric 1/2 teaspoon ground cumin 1 teaspoon ground coriander 1/8 teaspoon cayenne pepper 1. roast millet. In the bottom of a dry sauce pan slowly stir millet until about 1/2 of the kernels are a light golden brown. Remove millet. 2. Soak peas in 2c water for 5 hours, drain 3. Smear oil on pan, wipe off excess, heat oil for sauteing 4. When oil is ready put in the cumin, 5 secs later insert onion and garlic. Stir until onions slightly brown 5. Put in rest of ingredients 6. Saute for 2 min 7. Insert 2C water, bring to a boil, lower to low and cook for 30 min. 8. Have some hot water ready 9. Put 2 tablespoons of hot water over millet, stir quickly and cook for another 10 min. 10. Turn off heat and let stand for 15 min Posted to Fatfree Digest Wed, 09 Jun 93 14:22:38 By Tom Molnar <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups cooked white kidney beans (canneloni?) or great northern beans 3 cups cooked cranberry beans or pink beans 2 cloves garlic -- minced 2 cups carrots -- diced 2 cups onions -- diced 2 cups celery -- diced 2 cups tomatoes -- chopped (canned worked well) 2 cups zucchini -- diced 8 ounces fresh kale or spinach chopped 2 potatoes -- peeled and cubed 1 tablespoon dried italian herbs or parsley 1/4 teaspoon freshly ground pepper 1/2 cup red wine Puree the white beans. Put into a big stock pot (10 qt) with the cranberry beans. Saute the garlic, carrots, onions and celery until onions are just turning translucent. Add to pot. Add the rest of the ingredients to the pot and fill the pot with water to within 1 inch of the rim. Simmer for about 1 1/2 hour or until potatoes are soft. Add salt if desired AFTER the full cooking time. This was one thick soup! I thinned it out before consuming it.

Posted by Lucinda J. Rasmussen <[email protected]> to the Fatfree Digest [Volume 14 Issue 20] : From the Frugal Gourmet - WARNING: this is from memory!: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Mishmash (Potato Vegetable Pancakes) (Opt. Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 potatoes 1 carrots or other vegetables 1 matzo meal or bread crumbs 1 egg white or binder The technique of making potato cakes is a great one! I often steam potatoes along with carrots and turnips or rutabagas or winter squash, and then mash them all together with a little heated rice milk. We call it "mishmash." My mother made us this dish (with ground b**f) when we were convalescing, because it was easy to eat. It's great with ketchup. Leftovers make wonderful cakes, mixed with matzo meal or bread crumbs, and even egg white if you need a binder. It's also easy to reheat in the microwave. Source: original or generic Posted by [email protected] (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Molasses Bran Bread And Variations Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon soda 1/2 cup blackstrap molasses 1 1/2 cups sour milk or buttermilk (skim) 1 1/2 cups bran 1/2 cup raisins 1 1/2 cups whole wheat flour Dissolve soda in molasses, add sour milk and mix well. Mix in bran and raisins. Gradually fold in flour; turn into an 8x4x2 inch loaf pan greased or lined with wax paper, and spread evenly. Bake 45 minutes in a moderate oven (350 deg. F) My variations: I substitute 3/4 cup skim milk + 3/4 cup skim yogurt for the buttermilk. I substitute 1 1/2 cups oatmeal for the bran. Last time I made this, I also added 2 grated carrots, and had nice carrot cake. I also plump the raisins in the microwave with some water. Posted by Lois Patterson <[email protected]> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :I got this recipe from the back of the molasses package. I am also including my variations.: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Molasses Rice Pudding Recipe By : Jo Anne Merrill (de fatted by Merle Steelman) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 egg whites -- beaten 1 1/2 cups skim milk

1 1/4 1 1/4 1 1 1/4 1/2

cups cup cup teaspoon teaspoon teaspoon teaspoon

brown rice, cooked -- cooked raisins molasses salt vanilla cinnamon nutmeg

Preheat oven to 350 degrees. In a medium bowl, add milk and egg whites and mix well. Add all the other ingredients, mix well. Place in a medium baking dish. Cover and bake for 1 hour or until the mixture is firm. Serve warm or chilled, topped with whipped cream if desired. (note: This recipe will probably work better if you add uncooked rice and increased the milk somewhat. Keep that in mind..)

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Moosewood Eggplant And Randomness Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants (about 7*inches long) 3/4 " milk" (use your preferred vlf option) 2 cups fine bread crumbs or wheat germ (or a combination) 1 teaspoon basil 1/2 teaspoon each: oregano and thyme 1 batch italian tomato sauce (there is a recipe listed in the book -- but feel free to use your own premade or personal sauce) 1 pound --

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Moroccan Vegetable Couscous Recipe By : The Vegetarian Starter Kit, PCRM Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups couscous -- whole-grain 4 cups boiling water 1 large onion -- sliced thin 2 cloves garlic -- minced 2 tablespoons wine, red -- or other wine 1 pound tomatoes, canned -- coarsely chopped 3 large carrot 2 large celery stalks 1 medium turnip -- cubed 1/2" 1/2 teaspoon cinnamon 1/2 teaspoon fennel seed 1 teaspoon ground cumin 1/4 teaspoon turmeric 1 teaspoon paprika 2 teaspoons dark corn syrup 1/8 teaspoon cayenne 1/2 pound zucchini -- sliced 1/2" 1/2 cup red bell peppers -- chopped 1/4 cup raisins 1/4 cup apricots, dried 1 can chickpeas -- rinsed and drained 1/4 cup fresh mint -- chopped (or parsley) In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling water over it and let sit at least 15 minutes. Fluff with a fork, and keep warm. Saute onion and garlic in wine until limp. Add tomatoes and their liquid, carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce the heat and simmer for about 20 minutes. Then add zucchini, red pepper, raisins, apricots, and chickpeas. Simmer for an additional 15 minutes. Place couscous in individual soup bowls and top with the vegetable stew. Garnish with the chopped mint or parsley.

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Mushroom Marinade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons hoisin sauce (mine had no added oil or fat) 1 tablespoon chili sauce (again -- mine had no added oil or fat) 1 tablespoon rice wine or dry sherry (i omitted this with no problem) 1 tablespoon low-sodium soy sauce 1 tablespoon minced scallion (white part only) 2 garlic cloves -- minced 1 1 1/2" piece pared fresh ginger root -- minced 6 ounces portabella mushroom caps To prepare marinade, combine hoisin and chili sauces, wine, soy sauce, scallion, garlic, and ginger in bowl. Clean mushroom caps, and place top down on shallow dish. Spoon mixture into top, and allow to marinate for a few hours. (I just let mine sit while my dough was rising.) Posted by [email protected] (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Mushroom Stroganoff Recipe By Serving Size : : 1 Preparation Time :0:00

Categories : Amount Measure -------- -----------150 grs 1 1 10 1 5 milliliters tb ml

Ingredient -- Preparation Method -------------------------------mushrooms (cut in strips) onion (medium -- preferably brown) garlic clove (or 2 small ones) or sauteeing substitute lf sour cream or -- (1 to 2) substitute balsamic vinegar. -- (5 to 10)

Saute chopped onion and garlic over moderate heat till soft. Add mushrooms. When soft (usually 2 min), add seasoning, LF sour cream or substitute and vinegar. Stir gently. When heated serve on rice or noodles or baked potatoes. Tip: When sauteeing mushrooms use little sauteeing agent and cook lightly. Never overcook mushrooms.!!! Posted by "Paul Carreno" <[email protected]> to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Nine Grain Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/3 cups skim milk 3 tablespoons honey 2 1/2 T. orange juice -- (2 1/2 to 3) concentrate 1 1/2 teaspoons salt 1 cup white flour

1 3/4 3/4

cups cup

whole wheat flour --

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Oatmeal Bread (2 Loaves) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup quick oats 2 cups boiling water 1/2 cup whole wheat flour 1 package (1*scant*tablespoon) yeast 1/2 cup brown sugar 1/2 cup warm water 1 tablespoon salt 5 cups white flour Combine oats, whole wheat flour, sugar, and salt in a large bowl, and pour the boiling water over it. Stir to combine. Meanwhile, dissolve the yeast in the warm water. When the oat mixture is lukewarm, add the yeast. flour, cup by cup. Stir in the white

When dough is stiff enough to handle, turn onto floured board and knead 5-10 minutes. Place in greased bowl, cover, and let rise until doubled. Punch down and let rise again. Shape into 2 loaves and place in greased 9x5x3" pans. Bake at 350 F for 30-40 minutes. Cool on rack. [Notes: This originally called for 2 T. margarine to be added to the initial oat mixture. Oil is unnecessary in bread, but it does delay staleness. I usually use half white flour and half wheat. This bread is VERY good, and makes great toast.] Posted by "Von Balson, Kathleen" <[email protected]> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. :from The More-with-Less Cookbook by Doris Janzen Longacre: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

- - - - - - - - - - - - - - - - - NOTES : This originally called for 2 T. margarine to be added to the initial oat mixture. Oil is unnecessary in bread, but it does delay staleness. I usually use half white flour and half wheat. This bread is VERY good, and makes great toast.] Posted by &quot;Von Balson, Kathleen&quot; &lt;[email protected]&gt; to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. :from The More-with-Less Cookbook by Doris Janzen Longacre: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

</DirT> </DirS> </RcpE> <RcpE name="Oatmeal Muffins" author="Oprah's in the Kitchen with Rosie"> <RTxt> <![CDATA[

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Oatmeal Muffins Recipe By : Oprah's in the Kitchen with Rosie Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 egg whites 1/3 cup maple syrup 3 tablespoons orange juice 1 cup skim milk 1 tablespoon vanilla extract

1 1/8 1/8 1/8

1 1 1/2 1 1 1/4

teaspoon teaspoon teaspoon teaspoon tablespoon cups cup teaspoon cup

cinnamon allspice cloves, ground nutmeg orange zest rolled oats flour, whole-grain wheat baking powder cranberry beans -- dry

Preheat oven to 350 Degrees F. Spray the muffin tin lightly with cooking spray, or place baking cups in muffin tin. Put the egg whites in a large bowl and whisk until frothy. Whisk in the maple syrup, orange juice and milk. Add the vanilla, cinnamon, allspice, cloves, nutmeg, and orange zest. Whisk to blend. Stir in the oats, flour, and baking powder with a wooden spoon. Fold in the dried cranberries. Bake for about 20 minutes, until muffins are firm in the center. Makes 12 muffins.

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Off-The-Shelf Crockpot Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup corn, beans carrots 2 sliced carrots 1 cup mixed dried beans (17 bean

1 1 1 1 1/2

tablespoon teaspoon 6 oz can cup

types per pkg) each: garlic, chives parsley -- basil salt V8 enough water to fill the crock macaroni (dry)

Cook on high 5-6 hrs till beans are cooked. Add 1/2 c whole wheat macaroni and cook till soft (10-20 min?) Source: another one of my pull-it-off-the-shelf crockpot soups Posted by H.KULIS to Food & Wine RT [*] Sun Mar 05, 1995 Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Okra And Tomatoes Over Grits Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 # fresh or frozen okra 28 ounces canned -- (28 to 38) tomatoes (more tomatoes more tomatoey) 6 cloves finely -- (6 to 10) chopped garlic 1 yellow onion (preferably vidalia) chopped 3 bay leaves 1/4 teaspoon cayenne pepper (optional) 1/8 teaspoon dry thyme 1 teaspoon dry oregano 1 teaspoon vegetarian worcestershire sauce (optional) salt and pepper to taste tabasco to taste grits -- polenta or rice to 1 serve it over Saute the okra, onions and garlic in a little water, stock or

courtboullion until the okra begins to lose its stickiness and the onions are nice and translucent. Add the canned tomatoes (juice and all) squashing the tomatoes themselves with your hands or other device. Add all remaining spices and let simmer 1/2 hour (or a little more if you want it more done). Serve over the grits or whathaveyou and you're all set...goes well with cornbread! Posted by [email protected] (Franklin Fuller) to the Fatfree Digest [Volume 14 Issue 18] Jan. 18. 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Old Fashioned Baked Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound great northern or small 2 pounds mixed beans - great northerns -- white beans romans -- and random mix. 1 teaspoon salt (omitted) 1 teaspoon dry mustard 2 teaspoons dry mustard 1/2 teaspoon fresh ground black pepper 1/2 teaspoon black pepper from a bottle 1 dash hot sauce 1 teaspoon (heaping) hot chili condiment 1/2 cup chopped onion 1 1/2 cups coarse chopped onion 1/4 cup molasses or honey 1/2 cup (scant) honey 1/4 cup brown sugar 8 teaspoons white sugar 1/4 cup cider vinegar 1/2 cup white vinegar Presoak beans. Drain. Combine dry ingredients and mix with beans; stir

in other ingredients. Pour into 1 1/2 qt. or 2 qt. baking dish or bean pot. [Obviously, if you double the recipe like I did, you'll need a bigger pot :-] Pour in boiling water to cover. Cover. Bake at 300 degrees for 6 hours; add a bit of boiling water if needed. (Crock-pot method: cook on low 8-10 hours.) Comments: I just dumped everything on top of the beans and stirred them; then covered them with hot tap water. They took a lot longer than 10 hours to cook, but that might have been due to too-low heat on the crockpot. (Also, reportedly vinegar and other acid substances need to be added at the end of cooking else they'll make the beans tough.) These beans were *really* good. The caramelized onions were even better. I've enjoyed the beans plain, with barbecue sauce, and with spinach and corn added. Source: From the 'Bean Bonanza' flyer I got in my grocery store. Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Orange Julius #2 (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup orange juice 1/3 cup nonfat dry milk 3 teaspoons sugar 1/4 teaspoon vanilla 4 ice cubes -- (4 to 6) Combine all ingredients in blender. Process until thick and frothy.

Source: Try this one, it came from the August 1979 issue of Weight Watchers Magazine Posted by [email protected] (Janice Heiss) to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Orange Julius (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 ounces frozen orange juice concentrate 8 ounces nonfat milk (or 1/3c nonfat milk powder + 7oz water) 8 ounces water 1 teaspoon vanilla extract 8 ice cubes -- (8 to 9) Combine all ingredients, except ice cubes, in blender. Blend 1-2 minutes, adding ice cubes one at a time. You may want to add a bit of sugar. Original recipe posted by [email protected] ("Diane Janssen"), who suggested using other fruit juices and varying the amount of milk and water to modify the richness. Source: I found the recipe in the rec.food.recipes archives, modified VLF Reposted by Marianne Cowley <[email protected]> to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Orzo And Portobello Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 portobello mushrooms 1 cup (before cooking) orzo 4 ounces app sundried tomatoes 4 cloves minced garlic (or to taste) 2 tablespoons capers (or to taste) 1/2 teaspoon thyme, marjoram -- and oregano 1 cup white wine 1 salt and crushed red pepper to taste you can make this in under 30 minutes if you do it all at once. so put the water on to boil for the orzo, and put the sundried tomatoes in a bowl with about a cup of water to reconstitute (rinse them off first as you will use the soaking water later). wash the portobellos and cut off the stems. put caps in a dish and sprinkle with the three herbs, then pour the cup of wine over them to marinate. coarsely chop the mushroom stems, mince the garlic. in a nonstick pan, saute the garlic and mushroom stems in a little tomato water or wine. drain tomatoes, reserving the liquid, and chop coarsely (it's okay if they are not fully softened at this point) and saute. the water should be boiling now so put the orzo on to cook. scoot the tomato/garlic/chopped mushroom mixture to the edges of the pan and place mushroom caps in the middle. pour the tomato water over them, cover, and simmer until the mushrooms are finished, about 12 minutes (same time as it takes the orzo to cook--hey!). remove the mushroom caps to a plate (to two plates I mean) and pour the leftover marinating wine into the pan, and add capers. cook and stir until reduced. drain orzo and toss with the mixture, and serve with the mushroom caps. yum! (I was bad and garnished this with toasted pine nuts and it was great, but I am eating nutless leftovers now and it is still really good). sorry my recipes are always so rambling. Source: original Originally posted by "Elisabeth" <[email protected]>, reposted by [email protected] (Jayne Spielman) to the Fatfree Digest [Volume 16 Issue 25] Mar. 29, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Overnight Whole Grain Cereal Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 part mixed whole grains (e g. wheat berries, oats buckwheat, hulled barley rye, millet -- etc.) 3 parts water 1/3 part raisins (optional) Boil water Add grains [and raisins, if using them] Stir Bring to boil again Turn off heat Cover pot Leave overnight as is [or in a warm oven] (NOTE: I usually add raisins to already cooked cereal because I like the texture. They turn out differently if they are added in the cooking stage. They plump up and are really soft, which is nice sometimes. I guess other types of dried fruit might work too.) You can reheat this in the morning or eat it at room temp. Suggested toppings included any of the following: milk-type stuff molasses fruit sesame salt maple syrup One variation the cookbook suggests is toasting and then grinding the grains in a hand grinder before cooking. Apparently, this makes the grains more nutty tasting. Source: based on something I found in the Deaf Smith Country Cookbook years ago. Posted by [email protected] (Jayne Spielman) to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Parsnips And Sweet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** x Peel and cut into large Squares sweet potatoes. x Peel and cut into chunks Carrots and parsnips. x Put in a baking dish and Cover with orange juice. x Cover with foil and cook in 350 deg oven till everything Is Soft (about an hour or so). You can also add some dried apricots or prunes. This, by the way, is my recipe for tsimis. Posted by [email protected] (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pasta & Garbanzo Beans With Roasted Vegetables Recipe By Serving Size : : 6 Preparation Time :0:00

Categories : Amount Measure -------- -----------5 2 1 1/3 1 1 3 15 3 1 1 1/2 1/2 1 1/2 cups cup tablespoon cups ounces 1/8 teaspoon tablespoons teaspoon pounds cup

Ingredient -- Preparation Method -------------------------------red or yellow bell peppers diced fennel bulbs -- cored and diced (reserve minced tops for garnish) diced canned tomatoes drained chopped fresh basil of 1 dried basil cooking spray cooked garbanzo beans (1 1/2 cans) -- rinsed and drained crushed red pepper lemon juice or balsamic vinegar fennel seeds rotelle or radiatore -- cooked (i assume this is pasta) grated fatfree parmesan sonoma hard jack cheese or soy parmesan salt and pepper to taste

Preheat broiler. Mix peppers, fennel bulb and some of the tops, tomatoes and basil in a bowl; spread vegetables evenly over large baking pan. Generously spray, broil until vegetables soften and blacken slightly, stirring occasionally, about 15 minutes. Combine beans, crushed red pepper and lemon juice or vinegar in a large serving bowl. In a small pan, toast the fennel seeds until they darken a few shades; add to the bean mixture. Add boiled vegetables, hot pasta and cheese to bean mixture; toss well. Salt and pepper to taste. Sprinkle with reserved minced fennel leaves. Source: Modified from recipe in the March '94 issue of "Vegetarian Times." Posted to Fatfree Digest, Mon, 21 Mar 94 16:00:31 EST By [email protected] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pasta Pizza Recipe By : 71 Low - Fat & Fast Meatless Recipes - Vegetarian Times Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 ounces angel hair pasta -- uncooked 1/3 cup green peppers -- chopped 1/4 cup onion -- chopped 1 1/4 cups spaghetti sauce 1/2 cup mozzarella cheese, fat free 1/4 teaspoon italian seasoning Prepare angel hair pasta as directed on package. Rinse and drain. Set aside. In a 6 inch non stick skillet, combine bell pepper and onion with water and cook over medium high heat 3 to 5 minutes, or until vegetables are tender, stirring frequently. Set aside. In a 10 inch nonstick skillet, spread cooked pasta and cook until lightly browned on underside, about 4 - 6 minutes. Turn pasta crust onto plate. Slip crust back into skillet browned side up and reduce heat to medium. Spoon sauce evenly over crust. Top evenly with prepared vegetables, and sprinkle with cheese and Italian seasonings. Cover and cook until cheese is melted, about 4-5 minutes. Cut pizza into wedges.

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Pasta Primavera (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 lb pasta (i like -- (1/2 to 2/3) fusilli--the spirals) 1 onion 1/2 pound mushrooms 4 cloves garlic -- (4 to 5) 1 some dry sherry 1 tin skim evaporated milk (less than 3 g fat per tin)

1 1 1 1

teaspoon

red pepper green pepper salt black pepper

Chop the onion, garlic, and mushroom. Saute over high heat in enough sherry to keep it wet for about 10 minutes. Put the pasta water on to boil. Reduce the heat under the veggies and add the tin of milk. Put the pasta in the boiling water. Simmer the sauce over low heat while the pasta cooks. Chop up the red and green peppers and add them to the simmering sauce. Add salt & black pepper to taste. Let simmer for about 5 minutes, which should be enough time to cook the pasta. Drain the pasta, pour the sauce over the pasta, and serve. Sprinkle with a bit of Parmesan cheese or nutritional yeast, and more black pepper, to taste. Variations: obviously, vary the vegetable content. are one of my favourite candidates. Sun dried tomatoes

Posted to the Fatfree Digest on Thu, 02 Dec 93 16:14:49 EST by Crispin Cowan <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pasta With Red Pepper And Lentil Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup dried lentils 4 cups water 2 bay leaves 1 1/2 cups diced onions 2 cloves garlic -- minced <i use considerably more -- at least 4 > -- (4 to 5)

1 1/4 2 1 1 1 2 1/2 1/4

tablespoon cup cups teaspoon ounces cup

dried basil plus 2 tablespoons Burgundy or other red wine chopped sweet red bell peppers balsamic vinegar salt to taste freshly ground black pepper uncooked pasta per person freshly chopped basil for garnish

Rinse and sort lentils, boil the 4 cups water, add lentils and bay leaves, simmer until lentils are tender but have not lost their shape. Strain and remove the bay leaves. Combine onions, garlic, and dried basil and braise them in the red wine. Seed, core and chop the red peppers and add to the onions. Let them stew with the onions until they are soft, about 25 to 30 minutes. Then transfer these veggies to a blender or food processor and puree til smooth. Stir the lentils into the sauce, <do not puree the lentils> Add vinegar, add salt and pepper to taste. Cook pasta according to package directions, <no salt or oil> to al dente. Drain and serve with save. Garnish with chopped basil. Serving size - 1/2 cup sauce + 1 cup pasta - 345 calories 0.9 grams total fat, 0.1 grams sat fat, 0 milligrams cholesterol Source: From Dr. Dean Ornish's Program for Reversing Heart Disease Posted to Fatfree Digest, Tue, 03 Aug 93 11:55:00 PDT By Jan Gordon <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pasta With Spicy Broccoli Rabe And Raisins Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------

2 1 4 6 8 4 2 2 1 1/2

bn pound teaspoons tablespoons cloves tablespoons teaspoon teaspoons teaspoons

broccoli rabe (1 lbs each) ends tripped off and cut across into 1 inch pieces penne or whole wheat pasta veggie stock raisins garlic (peeled and minced) water dried red pepper flakes fresh lemon juice salt freshly ground pepper

Bring a large pot of lightly salted water to the boil. Add the broccoli and blanch for 1 minute. Drain and pat dry. Bring another large pot of slated water to the boil. Add pasta and cook until al dente. Meanwhile, heat 2 teaspoons of the veggie stock in a large nonstick skillet over med. heat. Add the raisins and cooks, tossing frequently, until lightly "toasted". Add the garlic and cook, stirring constantly for 30 seconds. Add the broccoli, the water and the red pepper and cook until tender (about 5 min) Drain the pasta and add the broccoli, the remaining veggie stock, the lemon juice, salt and peeper to taste. Toss combine. Divide about 4 plates and serve. Source: adapted from a NYT article by Molly O'Neill, NYT Magazine, March 20 1994) Posted to the Fatfree Digest by [email protected]. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pickled Red Onions Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound red onions

1 1 1 1 1

cup cup tablespoon teaspoon clove

water -- boiling vinegar water -- cold pickling spice sugar garlic -- sliced

Peel the onion and slice into thin rounds. Separate the rounds and put them in a colander large enough to hold them comfortably. Put the colander in the sink. Bring about a quart of water to a boil, and pour it over the onions, letting it drip right through the colander. Transfer the onions to a bowl and add the vinegar, cold water, spices, sugar, and garlic. If the onions aren't covered by the liquid, add more as necessary, using equal parts water and vinegar. Cover with plastic wrap and refrigerate until cool, and the color is diffused, about 30 minutes. Keep in the liquid, refrigerated, and use as needed.

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Pizza Dough Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon active dry yeast (i am going to try a whole pack = 2.5 1 tsp -- to see if it's more bready) 1 2/3 c unbleached or -- (1 2/3 to 2) all-purpose flour

1 1

cup teaspoon

cake flour salt

In a measuring cup or small bowl, sprinkle yeast over 1/4 cup warm water; stir until dissolved. In a mixing bowl, combine 1 2/3 cups of the unbleached or all-purpose flour, cake flour, and salt. Make a well in the center of the flour mixture and pour in the yeast mixture. With a wooden spoon, gradually stir in the flour, adding 3/4 C warm water as you mix. Turn the dough out onto a lightly floured surface and knead until very smooth, soft, and no longer sticky, about 10 minutes, adding additional flour as needed to keep the dough from sticking. (The dough should still be quite wet, however.) Set the dough in [a bowl sprayed lightly with cooking spray] and turn to coat lightly. Cover with plastic wrap and let rise until doubled, 2 to 2 1/2 hours. About 10 minutes before baking pizza, turn the dough onto the floured board, punch it down and knead briefly. Use a pastry cutter or a thin, sharp knife to divide the dough in half. (If you pull the dough apart, you risk tearing the gluten strands.) Pat each half into a ball and flatten into a disk. ADD TOPPINGS! =-) The dough can be made ahead, enclosed in a plastic bag, and stored in the refrigerator for up to 2 days or in the freezer for up to 2 months. Defrost for at least 8 hours in the refrigerator and bring to room temperature before using.) 582 calories per pizza crust, 16 g protein, 1 g fat, 123 g carbohydrate, 1,070 mg sodium, 0 mg cholesterol (counts for white flour.) What I put on this pizza: A tomato sauce with oregano and garlic and a pinch of sugar, roasted onions, roasted peppers, roasted garlic, plumped sun dried tomatoes, shitake mushrooms. I also made a "turnover/calzone" type thing by placing a bean mixture (black beans, garlic, onion, salsa, roasted red peppers -- next time I want to add ff soy cheese) and baking for about 20 minutes at 350. I made the apple turnovers by taking 1/8th of the dough, rolling it thin, placing chopped apples on one half (about 1 1/2 small apples). The apples had been mixed with some cinnamon and a pinch of brown sugar. Cook both of these items on a cookie sheet lined with aluminum foil because they run all over the place. Hope you enjoy these! Posted by [email protected] (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 21] Jan. 21, 1995. :(from Eating Well Magazine, May/June '94): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pizza Sauce Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 6 oz can tomato paste 2 8 oz cans tomato sauce 2 teaspoons anise seeds -- freshly ground 1/4 teaspoon pepper 1/4 teaspoon garlic powder 1 teaspoon oregano 1 teaspoon italian seasonings 1 teaspoon chopped parsley Grind the anise seeds. Mix it all together. Spread on the dough. Top with veggies. Posted by "Jim Bakker" <[email protected]> to the Fatfree Digest [Volume 14 Issue 23] Jan. 23, 1995. :I think I got this from the Ornish book: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Poppy Seed Muffins Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------

1 1/2 1/3 3 1 2 1 3/4

cup cup cup t. teaspoon cup teaspoon

whole wheat flour oat flour (see note at end) sugar poppy seeds -- (3 to 4) baking soda plain nonfat yogurt egg whites or equivalent almond extract (next time i'll use a little more)

Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients. Bake in muffin pan using either nonstick spray or papers. Bake at 350 F. for 14-16 min. Yield: 8 -10 muffins. Note: If you can't get oat flour than just run some quick cooking rolled oats (the ones that cook in 1 min.) in your food processor till very fine. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Potatoes With Fenugreek Leaves Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 medium sized potatoes -- (4 to 5) any type of potato other than the baking ones will do 1 bn fenugreek greens or a small 1 bn spinach+dried fenugreek leaves few mustard seeds 1 pinch asafoetida (optional -- but it

really adds to the flavor here) x Cayenne/Chili powder 1 Pinch turmeric Salt 1 sm Pinch of sugar Your favorite liquid for Sauteeing(water or vegetable Broth) Boil and cube the potatoes. Wash the greens, shred into fine strands and set aside. Heat a good non-stick pan and add the mustard seeds. As soon as they start spluttering, add the asafetida, fry for a couple of seconds and then ad the cayenne/chili powder and turmeric and continue sauteeing adding a bit of liquid if it sticks. If dried fenugreek leaves are used, crush them a bit and add at this point. Add the cubed potatoes, salt and sugar and reduce the flame to medium. Saute potatoes without adding any more liquid till a nice crust forms around them. Now start adding the shredded greens, a little at a time. Continue sauteeing till all the liquid is absorbed and the greens are a wilted. Serve with chapatis(the types that are roasted on an open flame, call d phulkas) or with steamed rice and dhal. > (For those who are wondering, fenugreek has a 'spicy' taste most > similar to the effect of cumin - it makes the food spicier without > adding a particular taste of its own. *Not* spicy as in capsicum... > just a vague idea that the food is spicy. (How *do* you describe the > taste of a new food???)) Well, it is not very spicy as long as you use small quantities of fenugreek. You will be surprised at how strongly bitter the spice is if you use it in larger amounts. I could post my recipe for curry powder using fenugreek if anybody wants it, I generally use this powder to make a spicy lentil stew called 'sambhar'. Posted by [email protected] (Nalini Ganapati) to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Pumperknickel Bread (Abm) Recipe By : Serving Size : 1 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method

-------1 2 1/4 1/2 2 1/4 1 1/2 1 1/2 1 1/4 3 1 1/4

-----------cup tablespoons cup cup cups tablespoons teaspoons teaspoons teaspoons cups

-------------------------------water molasses bread flour rye flour whole-wheat bread flour unsweetened cocoa powder caraway seeds salt yeast golden raisins

Source: I modified this from one in a Family Circle magazine Posted by [email protected] to the Fatfree Digest [Volume 16 Issue 17] Mar. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Quick Lunch: Kidney Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can red kidney beans 1 can chopped tomatoes or equivalent amount of fresh tomatoes 1 salt to taste (only if using fresh tomatoes) 1/2 cup chopped parsley 8 shitake mushrooms -- sliced into thin strips Load into microwave container in layers following order of ingredients. Mix before cooking. Nuke for 3 minutes at high or until hot. Source: Original Posted by [email protected] to the Fatfree Digest

[Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Quick Meal - Beans, Corn & Tomatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 beans (cooked great northern beans, garbanzo -- whatever you like) 1 corn 1 tomatoes (i like stewed) 1 garlic, cayenne pepper -- and other spices -- to taste Just mix all of these ingredients together, adjusting the amounts (using more beans, corn, spices, etc., to taste). Heat & eat! :) ~Enjoy~ Source: improvised Posted by [email protected] (Tabatha) to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Quick Ratatouille Recipe By : Serving Size : 1 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method

-------3 1 3 2 1 1/2 1/2

-----------cloves medium medium cups teaspoon can cup

-------------------------------(or to taste) crushed garlic eggplant -- halved and sliced crosswise (half-circles) zucchini -- sliced mushrooms -- sliced crushed thyme stewed tomatoes red wine

Pour wine into bottom of a stew pot or dutch oven. add garlic. turn heat to medium. layer the eggplant slices in the pot, followed by the zucchini slices, then the mushrooms. sprinkle the thyme over the mushrooms. pour the can of tomatoes on top. cover and simmer/steam 20 minutes or until everything is cooked through. Posted by Libby <[email protected]> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Quick Vegetable Jumble Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 10 oz brick frozen spinach thawed and somewhat drained 2 15 oz cans corn -- somewhat drained 1 15 oz can italian white kidney beans (or substitute great northerns) -----seasoning option 1----3 teaspoons canned chopped garlic (polaner brand is packed in water) (or 1*tsp garlic powder) 1 teaspoon black pepper 2 teaspoons dehydrated onion flakes -----seasoning option 2-----

1/2 2 1/4

teaspoon teaspoons cup

paprika italian seasoning -----seasoning option 3----bottled italian or vinaigrette dressing (and drain the corn more thoroughly)

Rip up the spinach a bit, if it's in huge stringy clumps. Toss everything together in a bowl. Let sit for a few minutes if you've got dry spices in there. Heat up if you feel like it, else eat cold. I'd like to try this with chopped red bell pepper in it - I think it would taste good, and I know it would look good... It would also taste good with kidney or black beans, but the darker liquid from the beans would make the dish look muddy. Most of my veggie cooking looks brown (or red) and boring - it's a nice change to eat something bright and pretty... Actually, I usually make this with frozen corn... that, I just pour it from the bag... but I don't measure

Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Raisin Bread (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------9 ounces skim milk 1 1/2 cups whole wheat flour 3 tablespoons gluten flour added to enough unbleached flour to equal 1 teaspoon salt 3 tablespoons brown sugar 1/2 cup raisins (could have used a lot more) 2 teaspoons cinnamon 1 1/2 teaspoons yeast

Place in bread machine in order recommended by manufacturer and select Light Crust. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :(adapted from BREAD MACHINE MAGIC by Linda Rehberg and Lois Conway): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Red Beans And Rice Recipe By : Deb Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups rice -- dry 1 1/2 pints water 2 cans red beans, canned 1 large garlic clove -- minced 1/4 cup apple juice, frozen concentrate 2 tablespoons tomato puree 1 roma tomato -- diced 1 dash cumin 1 dash thyme 1 bay leaf Place rice and water in large pot. simmer until water is absorbed. Bring to boil. Reduce temperature and

Place apple juice concentrate in non stick fry pan. Mince garlic and saute in juice. Add red beans, spices, tomato and tomato puree. Simmer until tomato is softened.

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Refried Bean And Corn Quesadillas Recipe By : Cooking Light, May 1995 (adapted by kelly roddy) Serving Size : 4 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup frozen corn kernels -- thawed 2 tablespoons green onion -- sliced 1/4 teaspoon cumin 16 ounces refried beans (fat-free) 8 flour tortillas (fat-free) 3/4 cup cheddar cheese, nonfat vegetable cooking spray 1/2 cup nonfat sour cream 1 jalapeno -- minced Combine first four ingredients in a medium bowl, and stir well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on each side, or until golden. Remove quesadilla from skillet, set aside and keep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges. Serve warm with sour cream. with Sour cream and minced jalapenos. Garnish

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Risotto Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 part arborio rice 3 parts hot liquid whatever you like to use for sauteing

Saute the rice over a medium to high heat until translucent. Add one half a cup or so of the stock and stir. Reduce heat to somewhere between medium and low. The stock will absorb into the rice. When absorbed, add another half cup or so of stock and continue stirring. keep stirring and adding stock. The whole process takes twenty to thirty minutes. I usually throw in a cup of frozen veggies when the rice is almost done (corn and peas are good) for texture. My boss adds mushrooms. Also good. (If you eat dairy, a little bit of high quality parm or romano sprinkled on before serving is really good but not a necessity.) Posted by "Lisa E. Loewy" <[email protected]> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Rose's Tomato/Onion Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can tomato wedges (14 1/2 oz.) 1 large sweet onion 2 tablespoons herb vinegar (or whatever vinegar you like . . . and you may want more than 2 1 tb ) 1/2 teaspoon poppy seeds 1/2 teaspoon celery seeds 1/2 teaspoon garlic salt 1 1/2 teaspoons basil 1 teaspoon cilantro 1/2 teaspoon dill weed 1/2 tablespoon sugar(more or less to taste) 1/2 teaspoon citric acid (optional -- for longer shelf life) 1. Saute Onion along with the spices in a small amount of veggie broth, wine, or water until transparent and tender. 2. Put tomatoes and onion mixture in blender, add vinegar and sugar. Blend on low speed.

3. Taste, add more vinegar, salt, taste buds.

and/or more sugar to suit individual

This makes a nice dressing for any kind of green salad. Thanks for the prodding to get this done. It's something I've been wanting to do since selling the stuff last summer. Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Salad Idea: Beets, Arugula & Grapefruit Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 grapefruit 1 arugula bunch 1 can cold sliced beets Arien's post reminded me of a salad I had that a friend made and brought in to lunch one day, consisting of cold sliced beets (canned, boiled or steamed would do), arugula and grapefruit slices. This is a delicious combination! Source: apparent original. Posted by [email protected] (Karen Fischer) to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Savory Stuffed Peppers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 medium green peppers 2/3 cup split peas 2 1/4 cups water 1 package vegetable broth 1/2 medium onion -- chopped 1 cup sliced mushrooms 2 cloves garlic -- minced (2 to 3) 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 cup couscous 2 medium tomatoes -- seeded and chopped Remove tops and seeds from green peppers. Stand pepper cups upright in an 8" microwave-safe baking dish. Wash and pick over peas. Place in a medium saucepan with 1-1/4 cups of the water and the vegetable broth. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Meanwhile, in a large saucepan, saute onion, mushrooms and garlic in olive oil until onions are tender, 2 to 3 minutes. Remove from heat; stir in peas along with seasonings. Set aside. In a small saucepan, bring the remaining 1 cup water to a boil, add couscous and remove from heat. Cover; let stand for 5 minutes. Stir into pea- vegetable mixture along with half of the tomatoes. Stuff peppers with mixture. Cover and microwave on high for 5 minutes. Top with remaining tomatoes. Makes 4 servings.

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Scalloped Tomatoes And Corn Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------preheat oven to 375 f. -----combine in 1 1/2 qt. casserole----1 stewed tomatoes -- undrained 2 cups cooked corn -- drained 2 slices whole wheat bread -- cubed -----top with----1/4 cup nutritional yeast (optional) -----sprinkle with----herbs (basil, parsley and/or oregano) Preheat oven to 375 F. Bake for 20 minutes or until well heated. Source: original. from the Kitchen of Carolee. Posted to Genie Food & Wine RT, Sun Feb 26, 1995, C.LAVENGOOD Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Simple Baked Eggplant Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 eggplant sliced 1/2" thick 1 sliced tomato 1 basil to taste 1 low-sodium tamari 1 balsamic vinegar 1 red pepper to taste Bake eggplant on a baking sheet at 400 degrees for about 8-10 minutes. When I turned the slices over and topped them with basil and sliced tomato like the recipe said, I brushed them with a mixture of low-sodium tamari and balsamic vinegar. I added some pieces of red pepper at this time, too, and brushed them with the mixture. Eight minutes or so more in the oven, and it was YUMMY! Source: from an early McDougall cookbook, with a

variation Posted by [email protected] (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Skillet Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons water 1 tablespoon cider vinegar 1 tablespoon vegetarian worcestershire sauce 1 1/2 teaspoons sugar 1 1/4 teaspoons salt 1/2 teaspoon crumbled oregano 1/4 teaspoon dry mustard 1/2 pound fresh green beans -- cut into 2 inch lengths 1/2 pound button mushrooms -- halved 2 medium zucchini -- sliced 2 tomatoes -- cut in wedges Combine first 7 ingredients in pan and heat to a boil. Add beans and return to boil; reduce heat. Cover and simmer 5 minutes. Add mushrooms and zucchini; cover and simmer 3 minutes. Add tomatoes; cover and simmer 1 minute. Serve hot. To serve cold, do not cook tomatoes. Cover and refrigerate after cooking other ingredients, adding tomatoes just before serving. Source: While I was on vacation in Illinois, my stepmother made this delicious dish for me. Posted by Debbie=Thomson%Mkt=Comm%[email protected] to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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South Of The Border Flip (Tvp Tacos) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups tvp -- dry 1 3/4 cups boiling water 1 can tomatoes -- canned 1 teaspoon basil 1 teaspoon oregano 1/2 teaspoon cumin 1/2 teaspoon thyme 1 teaspoon salt 1 pepper -- to taste 1 tablespoon chili powder 1 onion -- diced Reconstitute TVP in boiling water. Simmer TVP, and all the ingredients to blend. Source: Adapted from something in the Food section of our paper last week (The Columbus Dispatch). Posted by "R. S. Koss" <[email protected]> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Southwestern Rice And Bean Salad Recipe By Serving Size Categories : COUNTRY MAGAZINE : 8 Preparation Time :0:30 :

Amount -------2 16 8 3/4 1/2 1/2 1/4 1

Measure -----------cups ounces ounces cup cup cup teaspoon

Ingredient -- Preparation Method -------------------------------long-grain rice -- cooked kidney beans, canned -- rinsed and drained corn -- drained green onions -- sliced picante sauce nonfat italian salad dressing ground cumin

Combine all of the ingredients in a large salad bowl. Cover and refrigerate for 2-3 hours.

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Southwestern Style Black Eyed Peas Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can blackeyed peas 1 carrot -- diced 1/2 onion -- diced 1/4 green pepper -- diced 1 stalk celery -- diced 3 cloves garlic -- minced 1/2 teaspoon salt -- or to taste 1/4 teaspoon pepper -- or to taste 1/4 teaspoon tabasco sauce -- or to taste Mix all ingredients together in a saucepan, and bring to boil. Simmer for at least 10 minutes, but 20 - 25 is better. Source: apparent original Posted by [email protected] (David Wallis) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spiced Spinach With Yogurt Recipe By : Jean-Marc Fullsack, in Eat More, Weigh Less Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 package fresh spinach 2 teaspoons ground cumin 2 teaspoons coriander -- ground 1 teaspoon garlic -- minced 1/2 cup yogurt, 1% 1/8 teaspoon nutmeg -- ground salt and pepper -- to taste Wash the spinach well and shake gently to remove the excess water. In a dry large pan or skillet, toast the ground cumin and coriander, taking care not to let the spices turn dark brown and burn. Add the damp spinach and garlic, then stir continuously to wilt the spinach leaves, Transfer to a serving bowl, stir in the yogurt and nutmeg. Season to taste with salt and freshly ground black pepper.

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Spicey Chickpea/Butterbean Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 package your favorite pasta

2 2 1 1 3 1 1

cans cans can oz large

chickpeas -- drained and rinsed butterbeans including liquid vegetable stock (14 1/2 ) chili peppers -----if chili peppers are not hot----jalapenos -- (1 to 2) tabasco sauce to taste

Make pasta as usual. Meanwhile, heat a dutch oven over med. heat. Add a little veg stock. Chop chilis into large chunks and saute in stock (include the seeds) for about 2 minutes. Add chickpeas and more veg stock and cook for 5-10 mins. Add the butterbeans with liquid and the rest of the veg stock. Let simmer and liquid reduce some. If chilis are not hot enough, puree in blender or chopper 1 or 2 jalepanos and add. Then add tabasco to taste. I am drooling thinking about the leftovers in the fridge. I can't wait to make and eat more. Posted to Fatfree Digest Thu, 21 Apr 94 10:26:43 EDT By [email protected] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spicy Barbecue Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 cup catsup 2 tablespoons (veggie) worcestershire sauce 1/2 cup water 6 tablespoons red wine vinegar 1 tablespoon brown sugar 1 small bay leaf 1 teaspoon dried oregano 1 tablespoon paprika 1/2 teaspoon garlic powder 1 teaspoon (or more) chili powder 1/2 teaspoon ground cloves

1 2 2 2

teaspoon tablespoons teaspoons tablespoons

cracked black pepper whole mustard seeds spice islands hickory smoked salt onion powder

Combine liquid ingredients in small saucepan. Combine dry ingredients in bowl. Add dry ingredients to liquids and mix well. Bring mixture to a boil, then simmer 1 hour over low heat. Covered or not; it splatters if you don't cover it but if you don't mind cleaning up your stove the sauce thickens up more if it's uncovered. (take out the bay leaf!) Posted by Valerie Schultheiss <[email protected]> to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spicy Corn Ragout Recipe By : Bonnie Stern, Simply HeartSmart Cooking (modified) Serving Size : 4 Preparation Time :0:20 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons chicken broth 1 garlic clove -- minced 1/2 red onion -- diced 1 red bell pepper -- diced 2 tablespoons jalapeno peppers -- chopped 2 cups corn, frozen 1/2 cup chicken broth 10 ounces spinach -- trimmed and chopped 1/4 teaspoon pepper 1/3 cup basil, fresh -- chopped Heat oil in large, deep skillet or Dutch oven. Add garlic and onion. Cook gently until tender and fragrant, but do not brown. Add red peppers, and jalapenos. Cook for 5 to 10 minutes. Stir in corn and mix together well. Add stock and bring to a boil. Cook gently for 5 minutes. Stir in spinach and cook for 5 minutes longer, just until wilted. Add pepper, salt, if desired and basil. Taste and adjust seasonings, if necessary.

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Spicy Fatfree Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup uncooked hard wheat berries 2 onions chopped 2 cups cooked pinto beans 3 tablespoons (approx) cinnamon 1/4 cup (approx) chili powder 1 16 oz. jar picante sauce 2 chili tomatoes 1 green chilis 1 7 oz. can jalapeno relish Cook the wheat berries in 2.5 cups of water (it will take about an hour). Combine the remaining ingredients and simmer while the wheat berries are cooking. Add the wheat berries when they are done and enjoy! If the wheat berries do not absorb all the water, drain them before adding to the chili. They should be a little chewy. I didn't measure the cinnamon or chili powder; the measurements should be close though. The pinto beans were fresh. Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spicy Red Lentils And Rice Recipe By : Serving Size : 4 Preparation Time :0:35 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 scallions -- thinly sliced 3 cloves garlic -- thinly sliced 2 carrots -- peeled and sliced 8 ounces mushrooms -- quartered 1 cup rice 1 cup lentils -- dried, red 1 1/2 teaspoons salt 1 teaspoon coriander 1 teaspoon cumin 1 teaspoon ginger 1 teaspoon tumeric 4 cups water 8 ounces kale or spinach 1 cup nonfat yogurt Saute scallions and garlic for three minutes or until slightly softened. Add carrots and mushrooms and saute, stirring occasionally for 5 minutes or until carrots are crisp - tender. Add the rice and lentils, salt, coriander, cumin, ginger and tumeric and stir to coat. Add the water and bring to boil over high heat. Adjust the heat so the mixture bubbles gently. minutes. Stir in the kale. slightly wilted. Cover and cook for 15

Cover and cook for 2 minutes or just until the kale is

Top each portion with 1/4 cup of yogurt.

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Spinach Pizza

Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 whole pita bread -- (2 to 3) 1 10 oz pkg frozen spinach 1/3 cup nutritional yeast 1 medium onion 5 plum tomatoes -- (5 to 6) 1 8 ounces pkg fresh mushrooms 3 cloves garlic -- (3 to 4) 1 teaspoon the following spices: basil, parsley cayenne pepper 1/2 cup rice milk -- (1/2 to 1) 4 tablespoons flour Thaw spinach completely, press out all water. Heat milk in saucepan, when hot but not boiling stir in flour. Stir until sauce begins to thicken, turn heat down. Add nutritional yeast and spinach. Stir constantly until thick and gooey, only about 3-4 min. In separate pan, saute onion, garlic, until onion is tender. Stir in tomatoes, mushrooms, and spices. Saute until just done. Preheat oven to 425. Using a very sharp bread knife, split each pita bread so that you have two round flat pieces instead of one thick one. Place each piece of bread on a cookie sheet or pizza pan. Spread spinach sauce over each. Top with tomato mixture, being careful to avoid the juice. Bake for 5 to 7 min. Watch closely so that the edges of the pita don't burn. Makes a nice crunchy crust. This made enough for 5 individual pizzas. Sorry, I don't have nutritional info. Posted by "Von Balson, Kathleen" <[email protected]> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spinach-Mushroom Lasagna (Ovo Lacto) Recipe By Serving Size : : 6 Preparation Time :0:00

Categories : Amount Measure -------- -----------3 cups 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/2 1/4 cup cup cup cup cup tablespoons teaspoon teaspoon teaspoon teaspoon teaspoon cups ounces pound ounces

2

4 1 1/2 8 1 4

Ingredient -- Preparation Method -------------------------------crushed fresh or low-sodium canned tomatoes chopped mushrooms chopped red bell pepper chopped carrot chopped onion red wine or red grape juice honey dried basil leaves dried rosemary leaves dried oregano leaves dried thyme leaves black pepper egg whites -- lightly beaten nonfat ricotta cheese or cottage cheese lasagna noodles -- cooked al dente and well drained fresh spinach, well washed drained and chopped nonfat mozzarella cheese grated

1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape juice, garlic, honey, basil, rosemary, oregano, thyme, and black pepper in a large, heavy saucepan. Simmer for 20 minutes. 2. Preheat oven to 350 degrees. 3. Mix together the egg whites and the ricotta or cottage cheese. Set aside. 4. To assemble, place a layer of tomato sauce in the bottom of a 9-by-13 inch casserole. Cover the sauce with a layer of cooked lasagna noodles. Spread ricotta-egg mixture over noodles and top with a layer of spinach. Add another layer of noodles, another layer of sauce, and finish with grated mozzarella. 5. Bake for 35 minutes. Let stand for 15 minutes before cutting. Calories per serving: 227Carbohydrates: 36 g Fat: 1 gDietary Fiber: 4.3 g Cholesterol: 3.8 mgSodium: 264 mg Protein: 15 g Posted by kelly roddy <[email protected]> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. :It's from Sarah Schlesinger's 500 Fat-Free Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Spinach-Squash Crockpot Soup Recipe By : Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPRE Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------10 ounces spinach, frozen 1 small yellow squash -- diced 1/2 small onion -- minced 2 carrots -- diced 4 cloves garlic -- minced 6 ounces v-8 vegetable juice 1/2 cup navy beans 4 cups water 1 teaspoon salt I just thru it all in the crock and let it cook on high all day. I had two bowls for lunch yesterday and today, and the kids ate "just a taste" Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPREZ] Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Steamed Buns With Dipping Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 medium red bell pepper -- finely diced (I'd use more next time ) 2 scallions -- finely chopped (both white and green parts reserve 1*teaspoon for dipping sauce)

1 1/8

1/4 1 1 3 1 1/4

cup tablespoon tablespoon tablespoons teaspoon teaspoon

minced garlic clove (reserve for dipping sauce) marinated mushrooms from above recipe whole water chestnuts finely diced hoisin sauce all-purpose flour bun dough (see above recipe) low-sodium soy sauce white vinegar hot chili oil chopped cilantro for garnish

In large non-stick saucepan, add bell pepper, scallions, and garlic, and cook, stirring constantly, until peppers are soft, 5-8 minutes. Chop mushrooms (the pieces need to be fairly small to go in the dumplings) and add, with marinade, to peppers. Add water chestnuts and hoisin sauce; cook until most of liquid has evaporated, 3-4 minutes. Cover and refrigerate until ready to use. Sprinkle work surface with flour. Turn bun dough out onto prepared surface, knead 1 minute and roll into a log, about 16" long and 1 1/2" wide. Cut dough into 16 equal pieces and roll each into a ball. Flatten each ball with the palm of your hand into a 3" diameter circle. Place a heaping teaspoon of filling mixture in center of each dough round, and gather up edges to enclose filling, twisting edges together and pressing to seal. Repeat with remaining dough and filling, covering buns with plastic wrap. WARNING: This takes a little practice, so I'd recommend that you plan on *not* serving the first 2 or 3 you make to company. =-) Line steamer rack with cheesecloth or wax paper (I used cabbage leaves). Place in large shallow saucepan or wok; add 2" water, cover and bring to rolling boil. Arrange 8 of the buns at least 1" apart on prepared steamer rack; cover and steam until puffy, tender and cooked through, 15-20 minutes. Repeat with remaining buns, adding water to pan as necessary. (I did this in my Black and Decker steamer, which only allowed for 4 dumplings at a time. I filled the water to the highest water mark, refilling after steaming 8 dumplings.) Meanwhile, prepare dipping sauce: In small bowl, combine soy sauce, 1 tablespoon water, the reserved scallions, the vinegar, the reserved garlic, and the hot chili oil, if using; sprinkle with cilantro, if using. Serve freshly steamed buns immediately, with dipping sauce on the side, or cool and freeze for later use. (To reheat, thaw until soft and steam until warmed through, 5 minutes.) Enjoy! The recipe also says that you can use other veggies and sauces -- try chopping up your favorite ff chinese dish and making it into a filling! Posted by [email protected] (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Stuffed Manicotti Recipe By : Judy Talbott in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 ounces manicotti noodles 16 ounces tofu -- soft 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1 teaspoon fresh basil -- minced 2 teaspoons garlic -- minced 1/2 cup italian parsley -- minced 1/4 teaspoon white pepper salt 3 cups marinara sauce Preheat the oven to 375 Degrees F. Cook the pasta for 5 minutes in boiling water, rinse in cold water, and set aside, making sure that the manicotti are not stacked or overlapping. In a large bowl mix the tofu, oregano, thyme, basil, garlic, parsley, and white pepper. Add salt to taste. Stuff the manicotti noodles with the filling and place into a shallow 8" X 8" nonstick baking dish. Pour the Marinara Sauce over the manicotti and bake for 30 mintues, or until the sauce is bubbling. Garnish with fresh herbs and serve.

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Stuffed Shells With Fennel Sauce Recipe By : Jane Brody's Good Food Gourmet Serving Size : 4 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***pasta** 12 ounces pasta shells ***filling** 2 large garlic cloves -- minced 12 oz mushroom -- coarsely chopped 1/2 cup red bell pepper -- finely chopped 1 teaspoon thyme 1/4 teaspoon salt -- optional 1/8 teaspoon pepper 1 lb tofu 6 oz mozzarella cheese, fat free ***sauce** 1 cup scallions -- thinly sliced 2 cups fennel bulbs -- finely chopped 1/2 teaspoon fennel seed 1/4 teaspoon pepper 1/8 teaspoon salt 1 can tomatoes, canned -- 14-16 oz 1 tablespoon tomato paste PASTA: Cook Shells, Set aside, taking care to keep separate so they won't stick. FILLING: While the Pasta cooks, saute garlic. Add mushrooms, red pepper, thyme, salt and pepper. Cook until mushroom liquid evaporates. Transfer mixture to a large bowl. Add the Tofu and Cheese to the mushroom mixture, and toss to combine thoroughly. Press some of the filling into each of the cooked shells. Set the stuffed shells in a shallow baking dish that has been sprayed with oil. Preheat the oven to 350 Degrees F. SAUCE: Saute scallions for three minutes. Add the fennel, fennel seed, pepper, and salt, and cook the mixture, stirring often, another three minutes. Stir in the tomatoes with their juice and the tomato paste, and cook the sauce 5 minutes longer. Pour the sauce over the stuffed shells, cover the shells with foil, sealing the edges. Put the shells in the hot oven and bake for 15 minutes. Remove the foil, and continue baking the shells for another 5 to 10 minutes, or until dish is heated through.

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Stuffed Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 tomatoes 200 grs red lentils or similar. 1 onion (cut in thin strips) 1 carrot (diced) 1 celery stick (diced) 1 cube vegetable flavour (oxo or similar) 1 pinch or sprinkle of ground cumin 3 tablespoons broth or balsamic vinegar or wine -- etc for "sauteeing" some bread crumbs ( approx 3 large spoons) 1 fresh coriander or substitute 1 salt/pepper (to taste/optional) Boil lentils (salt to taste). Put vegetable cube in and boil for 15 minutes. At the same time, saute the onion. When brown add carrot, celery and cook by moving the mix with a spoon (I use a wooden spoon). Add red lentils, bread crumbs and incorporate with vegetables. At this point is a good idea to test for taste with salt, pepper and cumin. At the end, add coriander, mix and put aside. Cut the top of spread), drain Bon apetit!!! to the Fatfree tomatoes and remove core, ( I save it to use as a sandwich juice and fill them with stuffing. Bake for 45 min on Low. Posted by "Paul Carreno" <[email protected]> Digest [Volume 15 Issue 30] Mar 2, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sunday Vegetable Hash Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 large white turnip (about 1 large boiling potato (about 1/4 cup defatted vegetable broth 1 cup diced (1/4 inch) onion 1 cup diced (1/4 inch) red bell pepper 1 cup diced (1/4 inch) green bell pepper 1 cup corn kernels, thawed -- if frozen 1 teaspoon dried thyme salt and black pepper -- to taste 4 tablespoons chopped flat-leaf parsley non-stick cooking spray 1. Peel and cut turnip and potato into 1/4-inch dice. Place in pot with water to cover. Bring to a boil and cook until just tender. Drain and remove to a bowl. 2. Pour vegetable broth into a large, non-stick skillet. Add diced onion and peppers; cook over medium heat, stirring, for 4 to 5 minutes. Add corn and cook for 1 minute. Add to the turnip and potatoe mixture. Toss with thyme, salt, pepper and 3 table- spoons parsley. 3. Spray the skillet with non-fat spray. Add vegetables and weigh down with a heavy lid, slightly smaller than the skillet. Cook over medium heat for 5 to 7 minutes, or until bottom is slightly golden. Turn has over with a spatula; cook for 3 minutes longer, or until hash is golden 4. Remove hash to a platter. Sprinkle with remaining parsley. (This recipe serves 6.) Posted by [email protected] (Tabatha) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Swedish Apple Pie (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup flour 1 cups sugar -- (1 to 1 1/2) 1/2 teaspoon vanilla 4 egg whites 1/2 cup chopped walnuts 2 teaspoons baking powder 2 cups finely chopped apple Preheat oven to 350 degrees F. In a large bowl, mix first ingredients; the mixture will be thick. Stir in chopped apple. Spray a pie pan with no stick spray. Put mixture in the pan and bake for about 35 minutes. I never use the nuts and it still tastes great. I never use more than one cup on sugar - depends on the sweetness of the apples I use. I especially like to use Fuji apples. Before baking I sprinkle the top of the batter with a touch of cinnamon sugar. We enjoy this warm but it is ok cold too! Posted by Linda Luke <[email protected]> to the Fatfree Digest [Vol. 14 Issue 8] Jan. 8, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet And Sour Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head cabbage 2 large cans crushed tomatoes with added puree (or some equivalent) 1 large onion 5 cloves garlic juice of 2 lemons or about 1/4 balsamic or wine vinegar 1/2 cup brown sugar

1

tablspoons of grated fresh ginger salt and pepper to taste

~ slice cabbage thinly to create cabbage strips, - half onion and slice thinly to create half rings - crush, slice or dice garlic - grate ginger Put everything in a large soup pot and add water to cover plus a little more. Bring to boil, then reduce heat, cover, and simmer for 2-3 hours (longer the better). Don't be afraid to add more tomato, sugar, or vinegar if you like it more tomatoey, sweeter, or more sour. Taste a couple hours into the cooking for adjustment. The cabbage will have imparted its flavor and the tomatoes will have mellowed. You can also add rice during the last 45 - 30 minutes (also add the more water appropriate for the amount of rice you add. For example, I added 3/4 cup brown rice and 1 1/2 cup water the last 40 minutes) Or add a can of white or garbanzo beans. (Again these won't need cooking, so just add at the end) [If you're not a vegetarian, you can use b**f or ch*ck*n stock. Even some browned ground m**t or soup bones.] Posted by [email protected] (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Peppers & Onion Pizza Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------crust----1/2 cup whole wheat flour 1 1/4 un-bleached flour -- (1 1/4 to 1 1/2) 1 teaspoon yeast 2 teaspoons sugar 3/4 cup hot water (120 deg) 1/4 cup corn meal (for flouring pan only) -----topping----1 (6oz) can tomato paste 1 medium yellow pepper 1 medium red pepper 1 medium yellow onion

1 1 1 2

(8oz) can cup (14oz) can cloves

mushrooms ff mozzarella (or equivalent) pealed italian tomatoes w/ garlic & spices ((drained)) garlic

Preheat Oven to 450 deg. First the crust, In a large bowl dissolve the yeast and sugar in hot water. Add whole wheat flour and 1/2 Cup of the un-bleached flour and stir. Work in the remaining flour till dough is dry enough to roll. Roll dough on floured surface till thin and the size of a large cookie sheet. ( Mine was so large I had to trim it). Place on a corn meal floured cookie sheet. (I used a little oil spray to make the corn meal stick) At last Toppings, lightly brush the dough with tomato paste (I ended up using only 1/2 of the can). Slice, mince, shred remaining ingredients place on pizza and slide in the oven for 15-20 minutes. The resulting dinner passed the significant other test... Posted by [email protected] (Frank I. Mason) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Potato Curry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium sweet potato -- peeled and cut into chunks 1 medium onion -- cut into chunks 1 teaspoon curry powder 1 pinch hot pepper flakes 1 water or vegetable broth 1 tb cornstarch mixed with a little cold water to form a thin paste "Saute" the onions in a wok or large frying pan until soft. Add the sweet potato and seasonings. Stir until the curry powder forms a paste on the vegetables, adding more liquid if necessary. Add enough liquid to

_almost_ cover the sweet potato and bring to a boil. Reduce the heat, cover and simmer for about 15 minutes or until the sweet potato is tender. Thicken with the cornstarch paste. Enjoy. Source: Apparent original. Posted by Ed Resnick<[email protected]> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Potato Whip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 sweet potatoes (pricked all over with a fork) 1/2 cup nonfat plain yogurt 4 cups defatted chicken broth substitute 2 1/4 pounds carrots cinnamon or mace to taste (1/4 tsp) salt and pepper to taste (optional) Bake the sweet potatoes at 375 for 1.25 hrs or until soft. Let them cool to room temperature. Cook the carrots in the broth until tender 20 to 25 minutes Reserve 1/2 c of broth. Scoop out the inside of the cooled potatoes into a large bowl add the carrots, 1/2 c of broth, yogurt and cinnamon. Mash together and then put 1/2 in a food processor then do the other half. Mix together. Put in the oven for 15 minutes at 375 before serving. COMMENTS: The carrots help alleviate the sweetness of the potatoes.

The food processor is not necessary if you have a good potato masher and the carrots are tender enough. This was a great dish to prepare the night before. Except that before serving you would need to put it in the oven for 30 minutes instead of 15 minutes. Reposted by Allison Kinkead <[email protected]> to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Potato-Parsnip Puree Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 good sized sweet potatoes equal bulk in parsnips 1 teaspoon cumin Peel sweet potatoes and parsnips, cut into chunks, and cook in water until soft. A pressure cooker speeds this up. Drain, puree in food processor. Mix the puree and cumin and put in a casserole dish. Allow to sit for 15 minutes for cumin flavor to develop, mix again, serve. I subbed the cumin for a T of sesame tahini, which can also be subbed for with a few drops of sesame oil if you can afford it. I believe the cff would stay below 10%. Oh, and the water from cooking makes a good start on soup the next day. Posted by "Anne.Cox" <[email protected]> to the Fatfree Digest [Volume 14 Issue 12] Jan. 12, 1995. :more or less from Lorna Sass: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Rice And Mangos Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup 'sweet' rice 1 ripe mango 1/2 cup mashed low fat tofu 2/3 cup water 1/4 teaspoon salt 2 tablespoons honey 1 teaspoon vanilla 1 teaspoon lemon juice 1/4 teaspoon cinnamon 1/8 teaspoon guar gum to thicken Rinse the rice and let soak in cold water for 5 to 10 hours. Peel and slice the mango Mix the last 7 ingredients and blend to a smooth cream. Drain the rice well and lay in a thin layer on a steamer insert (cheesecloth on top of the insert may be needed if the holes are too large) and cook over steam for about 40 minutes or until soft. Spoon hot rice into small bowls, top with the chilled mango slices and spoon over the lightly warmed tofu cream. Roasted cashews or a few shreds of coconut may be added as a garnish only if you wish. Source: from a fatfree Oriental Delights cooking class. Posted by Barbara Zimmerman <[email protected]> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Sweet Sunshine Pasta Salad Recipe By : BOBBIE HINMAN (THE MEATLESS GOURMET) Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 ounces pasta -- spiral-uncooked 1 ounce peas and carrots, frozen 20 ounces pineapple chunks in juice -- drained, reserved 2 cups black beans, cooked -- rinsed and drained 1 cup red bell pepper -- sliced thin.then 3rd 1/2 cup green onions -- thinly sliced 2 oranges,large -- peeled & sectioned -- cut into 3 pieces 1/2 cup orange juice wine vinegar 2 teaspoons honey 2 teaspoons dried basil 1 teaspoon orange peel 1/2 teaspoon garlic powder 1/8 teaspoon salt and pepper, each Cook pasta according to package directions for the minimum cooking time. Place peas and carrots in a colander. When pasta is done, pour into the colander over peas and carrots. ( the hot water will cool the vegetables slightly.) Drain and place in a large bowl. Add pineapple , beans, bell pepper, onions, and orange sections. Toss to combine. Combine 1/2 cup of pineapple juice and remaining ingredients. Pour over pasta mixture. Mix gently until well combined. Chil thoroughly, preferably overnight. Mix well.

Mix several times while chilling.

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Taco Rice (With Beans) Recipe By : Bobbie Hinman in The Meatless Gormet Serving Size : 6 Preparation Time :1:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups water 8 ounces tomato sauce 1 package taco seasoning mix 1 cup corn 1/2 cup green pepper -- chopped 1/2 teaspoon oregano 1/8 teaspoon garlic powder 1 cup brown rice 16 oz pinto beans, canned In a medium saucepan, combine all ingredients, except rice & beans. Bring mixture to a boil over medium heat. Stir in rice and beans. When mixture boils again, stir, then reduce heat to medium-low, cover, and simmer until most of the liquid has cooked out, 45 minutes to 1 hour. Remove from heat, and set aside covered for 5 minutes. Mix well.

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Tamale Pie Recipe By : Carol Connell, from Reversing Heart Disease(Ornish) Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------crust: 1/2 cup cornmeal 1/2 cup flour, all-purpose 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water 1 teaspoon sugar 1/2 teaspoon cayenne 1/4 cup corn kernels

1 6 1

cup 1/2 1/4 1/4 1/4 tablespoon teaspoon teaspoon cup cup cup tablespoons cups cup cup cup cup tablespoons teaspoon

1 3 2

1/4 1/4 1/2 1/2 3 1/8

filling: chopped onions garlic cloves ground cumin chili powder coriander apple juice, frozen concentrate tomato paste chopped tomatoes jalapeno peppers -- diced cooked kidney beans green peas corn kernels carrots -- finely chopped red bell pepper -- chopped fresh parsley -- chopped salt vegetable broth

For the crust, mix together the cornmeal, flour, baking powder, and salt. Gradually add the yogurt and water, then mix until smooth. Stir the sugar, cayenne, and corn kernels into the batter. Set aside under a damp cloth. Preheat the oven to 350 Degrees F. For the filling, braise the onions, garlic, cumin, chili powder, and coriander in the apple juice concentrate in a large skillet or a heavy pot. Add the tomato paste, chopped tomato, and diced jalapeno peppers. Then add the beans, peas, corn, carrots, bell pepper, and parsley. Braise for about 10 minutes, adding vegetable broth as needed to keep the vegetables from sticking. Add the salt. Pour into a 7-1.2" by 12" lasagna pan that is nonstick or coated with vegetable oil spray. To assemble, spread the batter over the vegetables as evenly as possible. Bake for about 30 minutes, until the top is bubbling and the crust is just beginning to brown at the edges.

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Tex-Mex Caviar Recipe By Serving Size Categories : : 1 : Preparation Time :0:00

Amount -------1 1/4 1/4 1 2 1/4 1/4

Measure -----------10 oz cup cup cup tablespoon tablespoons cup

Ingredient -- Preparation Method -------------------------------packag frozen black-eyed peas chopped sweet red pepper chopped sweet green bell pepper chopped red onion chopped fresh jalapeno pepper chopped parsley ff italian dressing [Thawed, I assume] Mix with other ingredients.

Rinse and drain peas.

(Their nutritional analysis assumed low-fat dressing instead of FF, so I'm leaving it off.) Source: Copyright 1994, Giant of Maryland Consumer Affairs Dept. Posted by "Aliza R. Panitz" <[email protected]> to the Fatfree Digest [Volume 16 Issue 4] Mar. 8, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Tig's Unsausage & Pasta Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------5 cups vegetable broth 1 package morninstar links -- sliced (vegetarian sausage substitute) 1 medium onion -- chopped 3 green onions -- thinly sliced 1 bell pepper (your choice of color) -- diced 2 bay leaves 1/2 teaspoon lemon pepper (or -- some black pepper & a dash of lemon juice -- i suppose) 1 thinly sliced serrano chilis (or more -- or another

1 1

cup cup

variety -- if you like) small shell pasta frozen peas

1. In a large pot, combine veg broth, links, onion, green onion, bell pepper, bay leaves, lemon pepper, and serranos. Simmer for 20 minutes. 2. Add pasta shells and simmer another 7 to 9 minutes, until cooked tender. 3. Add peas and heat to warm. Ladle into bowls and serve. Source: recipe from another list Posted by [email protected] (Thom Harvey) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Tofu Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium green pepper 1 large yellow onion 2 celery 1 clove garlic 1 (14oz) can stewed tomatoes 1 (14oz) can tomato sauce 1 (14oz) can red kidney beans 1 (14oz) can chili beans 1 tbl chili powder (to -- (1 to 3) your taste) 1 cake lowfat extra firm tofu (cut into 1/2-3/4 "cubes) Saute pepper, onion,celery and garlic with a little vegetable. stock (or water) in a large pan (I use my Dutch oven). Then just add all the canned item juice and all to the pot along with the tofu. Bring to a slow boil and simmer covered for at least 45 minutes. (I like to make it in the morning and simmer all day makes the house smell good) Posted by [email protected] (Frank I. Mason) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Tofu Potpie Recipe By : Judy Krizmanic (A teens guide to going vegetarian) adapted Serving Size : 6 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------crust 3/4 cup flour -- or barley flour 1/2 cup flour, whole-grain wheat -- or ww pastry flour 1/2 teaspoon salt 2 teaspoons baking powder 3/4 cup water filling 2 1/2 cups vegetable broth 3 cups potato -- diced 1 cup carrots -- diced 1/2 cup onion -- chopped 1 cup green peas, frozen -- or other frozen veg 1/2 cup mushrooms -- chopped (optional) 1/4 cup flour 1/4 teaspoon pepper 1/2 teaspoon poultry seasoning 1/2 cup skim milk 16 ounces tofu, firm -- cubed salt FILLING In a large saucepan, bring vegetable broth to a boil over medium-high heat. Add potatoes, cover, and cook 5 minutes. Add carrot, onion, and celery (if using for or with peas). Cover and cook 3 minutes. Add peas (and/or other vegs) and mushrooms (if using). Cover and cook 2 minutes or until vegs are tender. In a small bowl, combine flour, pepper and poultry seasoning. Add skim milk (or soy milk or water) and beat together well. Gradually add to the vegetable mixture, stirring well. Over medium-high heat, stir constantly for about 3 minutes, or until mixture is thickened and bubbly. Remove from heat and stir in tofu cubes. Add salt to taste. To assemble. Heat oven to 350 Degrees F. Spoon tofu-vegetable mixture into 2 quart square casserole. Make dumplings out of crust mixture. Bake 40 minutes or until crust is done. Let stand 10 minutes before serving.

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Tri - Bean Bake Recipe By : 71 Low Fat & Fast Meatless Recipes - Vegetarisn Times Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 small onion -- thinly sliced 1/4 cup celery -- thinly sliced 1 cup pinto beans -- cooked 1 cup lima beans -- cooked 1 cup garbanzo beans -- cooked 2/3 cup tomato sauce 1/4 cup apple juice, frozen concentrate -- defrosted 1 tablespoon light molasses -- optional 1/2 teaspoon dry mustard Preheat oven to 375 degrees. In a 10 inch skillet, combine onion and celery. Cook in water over medium heat until vegetables are tender, stirring occasionally. Remove from heat. Stir in remaining ingredients. Spoon mixture into 1 quart casserole. until hot and bubbly. Cover and bake 25 to 30 minutes, or

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Tvp "Sloppy Joes" Recipe By Serving Size Categories : : 1 : Preparation Time :0:00

Amount -------1 3/4 1 1 1 1 1/3 2 1 1/2 1 2 1 1/2 1/4

Measure -----------cup cup stalk cup 8 oz cans tablespoons tablespoon tablespoons teaspoons teaspoon

Ingredient -- Preparation Method -------------------------------tvp boiling water green bell pepper -- diced onion -- minced celery -- minced carrot -- minced water tomato sauce red wine vinegar molasses chili powder garlic powder tabasco sauce hamburger buns

Combine TVP and boiling water and set aside. "Saute" bell pepper, onion, celery and carrot in 1/3 cup of water in a deep skillet or dutch oven until soft, about 5 to 7 minutes. Add TVP and remaining ingredients and cook over medium heat for 5 to 10 minutes until heated through. Serve on toasted hamburger buns. Posted by Thomas P Collins <[email protected]> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. :From Vegetarian Times (modified): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Twice-Cooked Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 potatoes (do not peel) 1 garlic powder to taste 1 old bay seasoning (or chili powder) to taste Scrub the potatoes and cut in half lengthwise. Put them in a big pot with water to cover and boil. Cook until done (fork goes in easily), but not falling apart. Remove the potatoes carefully with a slotted spoon and set them on a cookie sheet or baking pan, cut side up. Sprinkle liberally

with spices. Broil until browned and crusty on the surface. also bake for an hour or so if you don't have a broiler.

You could

I used the lower grade Idaho potatoes for this- they looked like perfect little Idahoes, but were only about 4" long (20 lbs for $1.99, how could I resist?). Russets would probably work well, too. I think Yukon Golds and other thin-skinned varieties would tend to fall apart. Seriously, using the right potatoes for any recipe can matter! Fanatical grin ;) Source: This is a combination of recipes by Mary McDougal, In the Kitchen with Rosie, and other lister members who took more care. Posted by "Anne.Cox" <[email protected]> to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ukrainian Rye Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon yeast 1/4 cup warm water dissolve the yeast in the water 1 cup strong coffee 1 teaspoon blackstrap molasses (optional) add molasses to the coffee. 3 cups whole rye flour 1/3 cup whole buckwheat flour 1 1/4 teaspoons salt Mix the dry ingredients. Add 3/4 cup of the coffee and the yeast solution. If necessary, use the rest of the coffee if the mixture is too dry. Use water on your hands to knead the dough for 5-10 minutes. Cover and let rest for 2 hours at room temperature. It won't really rise much. Again, use water on your hands and knead the dough briefly. Again cover, and let rise for 30 minutes more, covered with a damp cloth. Shape the dough into 1 or 2 long skinny loaves, again using water on your hands. Place the dough on a cookie sheet, either greased or dusted with flour.

Proof the dough in a warm and humid place (85 deg F.) for about 45 minutes, until the dough is soft. There will be little rise. Bake at 450 deg. for 20 minutes, with a pan of water in the oven. Bake at 375 deg. F. for another 30 minutes, without the water. Posted by Lois Patterson <[email protected]> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :Another vlf rye bread recipe from Laurel Kitchen's Bread Book. Not quite verbatim: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Vegetable Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup chopped onion 1 leek, white part only chopped 2 cloves garlic 1 can (28 oz) tomatoes -- crushed 4 red potatoes -- quartered 2 carrots -- sliced 1 celery stalk -- sliced 1/2 cup barley 1 1/2 cups corn 1 cup (frozen) peas 1 can (16 oz) white beans (drained) 1 teaspoon basil 1 bay leaf 1 tablespoon salt 1 teaspoon black pepper Saute garlic, onions and leek. Add tomatoes and one can water, potatoes, celery and carrots and cook 25 minutes. Add barley and cook 10 minutes. Add remaining ingredients and cook 20 minutes or until barley is done. Makes about 1 gallon. Posted by Timo <[email protected]> to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections

copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Vegetarian Shepherd's Pie Recipe By : Readers Digest, One Dish Meals The Easy Way Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------5 garlic cloves -- crushed 1 red bell pepper -- chopped 1 green bell pepper -- chopped 2 medium zucchini -- thinly sliced 1 cup canned tomatoes -- crushed 1/2 teaspoon salt 1/8 teaspoon pepper 1 1/3 cups pinto beans, cooked -- drained 1 1/3 cups black beans, cooked -- drained 1 1/3 cups chickpeas, cooked -- drained 3 cups mashed potatoes 1/4 teaspoon paprika Preheat the Oven to 375 Degrees F. Saute 2 cloves garlic for 1 min. Add the red and green peppers, and zucchini and saute, stirring occasionally for 4 minutes, or until tender. Add 3/4 cup of the crushed tomatoes, salt, and black pepper, and cook uncovered three minutes longer. Place the Pinto beans, Black Beans, Chickpeas, remaining garlic and tomatoes in food processor, and puree until smooth. Spoon the puree into a lightly greased 9" pie plan. Top with the skillet mixture. Then spoon the mashed potatoes on top. Bake uncovered for 25 minutes, or until the potatoes are lightly browned. Sprinkle with paprika if desired.

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Veggie Broth (Stock) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onions 1 leeks 1 carrots 1 celery 1 apple 1 garlic 1 mushrooms 1 ginger 1 lemon grass (opt) 1 peelings & tired old vegetables 1 parsley 1 peppercorns 1 fresh or dried herbs (thyme dill -- allspice) 1 water to cover by two Cut in big chunks (maybe quarters) a couple onions, leeks, several carrots, some celery ribs and an apple. Toss them with several cloves of garlic, some mushrooms (old, shriveled ones are the best), a few slices of fresh ginger (peel and all), lemon grass is good if you have it and a couple sprays of Pam. Roast all this is 500 degree oven for about 20 minutes until very brown. (This kind of caramelizes them, and they develop a sweetness). After roasting, put them in a stockpot, and add all the peelings and trimmings you've saved up. plus any veggies you've had around long enough they're beginning to look a little tired. (Or fresh ones, too!) A bunch of parsley is nice, peppercorns, sprigs of dried or fresh herbs (thyme is especially good), maybe some dill seeds, a couple of whole allspices, and enough water to cover everything by 2 inches. Bring to a boil, simmer for 20-30 minutes (I've let it go a lot longer, too), fish out the veggies, strain, and you have great stock for soup, sauteeing, cooking pasta or rice and whatever else. The great thing about this, is the recipe really doesn't matter, just the main principles. Use whatever veggies you've got and like (or get rid of some you don't). The roasting and the apple (or pear) seem to be key. The rest is pure invention. Source: I'm very enthusiastic about vegetable stock. I've been making mt own for several years, now and I think it's great. I got a couple of ideas from the owner of a Seattle restaurant called Dahlia. Posted by [email protected] (Jerry Schafer) to the Fatfree Digest [Volume 16 Issue 21] Mar. 25, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen

Mintzias, [email protected].

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Veggie Sloppy Joes Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 veggie burger patty -- cooked (i used better 'n burgers) 1 spices to taste : oregano parsley, basil, garlic black pepper -- cayenne pepper chili powder 1 teaspoon sugar (yes I'm the person with high triglycerides) 1 small can tomato sauce 1 small can tomato paste Crumble cooked veggie burger into saucepan. Mix in remaining ingredients and bring to a boil. Simmer on low heat for 10-15 minutes. Serve on a whole-wheat h*mburger bun (if you're lucky enough to find one). Oven-baked french fries and corn go well with the sloppies. Source: On the way home from work last night I suddenly got a craving for a sloppy joe so I came up with the following recipe. Posted by [email protected] (Terri Whaling) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Winter Squash And Fruit Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups peeled winter squash 1 large yam 1/2 cup dried fruit 1 apple 1 pear 1 banana 1/2 cup cider 1 teaspoon cinnamon 1/2 teaspoon allspice 1 Pinch Grated lemon and orange Peel Nonstick cooking spray (optional) Cut vegetables and fruit into small pieces. Mix with cider and spices. Spray ovenproof container with nonstick cooking spray. Put vegetables and fruit into it and cover. Bake in 350 degree oven for 45 minutes. Remove cover and add more cider if necessary. You need enough liquid to keep it from burning, but not too much. Bake for at least 45 minutes more. The longer you bake it, the more the flavors blend. I baked it for 1 1/2 hours more at 325 degrees. This comes out so sweet it could be either an accompaniment for a meal or a dessert. This is a slight modification of a recipe I found in a Blue Cross magazine. Posted by Cindy Tobias <[email protected]> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Yams And Bbq Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------

1

text recipe

Bake 2 or 3 yams until tender Slice the yams into barbeque sauce Heat Serve alongside two ripe sliced mangoes. Posted by Barbara Zimmerman <[email protected]> to the Fatfree Digest [Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Yucca Root Soup Or Manioc Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 yucca root -- peeled and cut into pieces 5 teaspoons organic gourmet veggie broth 5 cups water (more if needed to cover the veggies) 2 onions -- chopped and sauteed 1 in some of the broth salt and pepper to taste Boil the yucca root pieces in the broth until tender (about 20 minutes) along with the sauteed onion pieces. When tender, put into the blender a portion at a time. It thickens by itself. Add salt and pepper to taste.

It made about 4-5 good sized bowls of soup. Serve with some good bread Posted by Barbara Zimmerman <[email protected]> to the Fatfree Digest [Vol. 14 Issue 9] Jan. 9, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ziti With Garlic & Sundried Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound ziti 1 cup tomato sauce 4 cloves garlic -- minced 2 tablespoons diced sundried tomatoes (not the oil marinated ones - the dry ones) 1 tablespoon dried chiles (or to taste) 1 tablespoon red wine 1/2 cup fat free alpine lace mozzarella (really tastes more like monterey jack) 1 cilantro "pesto" (recipe follows) Put up water for pasta, add pasta when ready. In the meantime: Saute garlic in wine until soft. Add chiles, saute until fragrant. Add tomato sauce and tomatoes. Simmer until the pasta is done. It will reduce to about 3/4 c. When the pasta is done, drain, return to pot, add sauce and cheese and toss. Top with about 1 T pesto. Cilantro "Pesto": Process 2 cloves of garlic in food processor. Add 1 cup cleaned cilantro leaves. Puree to a fine paste. Serves 4 - serve with some nice bread and spinach, lettuce and red pepper salad. Posted to the Fatfree Digest Wed, 09 Mar 94 08:25:00 by "Hahn, Brenda" <[email protected]> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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Ziti With Great Northern Beans Recipe By : [email protected] (Tom Kreider) Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup vegetable broth 1/2 cup onion -- chopped 2 cloves garlic -- minced 20 ounces tomatoes, low sodium 1 cup navy beans, cooked 10 ounces ziti pasta 1/2 cup parsley -- chopped 1/4 teaspoon pepper 1/2 teaspoon thyme -- ground 1/2 teaspoon basil Cook ziti al dente and drain. heat stock add onions and garlic, saute until clear. add tomatoes and simmer 10 minutes. add beans and seasonings, simmer 10 more minutes. Serve over ziti and sprinkle with parsley. Nutritional Analysis Calories ( 253 cal) Protein (10.5 g ) Total Fat ( 1.2 g ) Calories from Protein: 16 % Carbohydrate: 80 % Fat: 4 % Posted by [email protected] (Tom Kreider) to the Fatfree Digest [Vol. 14 Issue 9] Jan. 9, 1995. :Great! It's from 500 Fatfree Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, [email protected] using MMCONV. Archived through kindness of Karen Mintzias, [email protected].

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