caesar salad with homemade croutons · 1 large sweet potato, unpeeled, cut into 1-inch slices 1...

5

Caesar Salad with Homemade

Croutons

Yield: 4 servings (Serving size: ¼ head romaine, ¼ cup croutons, 2 Tbs.

dressing.)

1 large head romaine lettuce, washed, dried and chopped into bite-size

pieces

To assemble salad, put romaine in a salad bowl. Add 1-cup croutons and

half of the dressing. Toss well to coat leaves evenly with dressing. Serve

immediately.

Croutons:

1 day-old nonfat baguette, in 3/8-inch dice

Preheat oven to 375 degrees F. Put diced baguette on a baking sheet and

bake until golden brown, about 10 minutes.

Caesar Dressing:

½ cup soft tofu

2 tablespoons grated Parmesan-style soy cheese

1/8 teaspoon horseradish

½ tablespoon honey

1 tablespoon lemon juice

1 tablespoon red wine vinegar

2 teaspoons Dijon mustard

1 garlic clove, minced

1/8 teaspoon black pepper

Put all ingredients in a bowl and whisk to blend, or purée.

Source: Jean-Marc Fullsack, Executive Chef;

6

Rich Tomato-Mushroom Sauce

Yield: 4 servings

4 patties (2.5 oz. each) “No Fat Original” Boca Burger or textured soy

protein

1 cup canned diced tomato

1-½ cups canned tomato sauce

3 cups sliced fresh mushrooms

½ cups diced roasted onions


½ tsp. dried oregano

2 Tbs. chopped fresh basil

Salt and pepper

1 pound dried whole wheat rigatoni or penne pasta

Cook Boca Burgers according to package directions. Chop into ½-inch

dice. In a large saucepan, combine chopped Boca Burger, diced tomato,

tomato sauce, mushrooms, roasted onions, garlic and oregano. Bring to

a simmer, cover and adjust heat to maintain a simmer. Cook 15 minutes,

stirring occasionally. Stir in basil; season to taste with salt and pepper. Keep warm.

Bring a large pot of salted water to a boil over high heat. Add pasta and cook until al

dente according to package directions. Drain and transfer to a large warm bowl. Add

sauce, using as much as you like, and toss to coat. Serve immediately on warm plates.

Source: Jean-Marc Fullsack, Executive Chef;

7

Tirimasu

Yield: 8 servings

1 box angel food cake mix

2 cups fat free cream cheese

1 cup fat free vanilla pudding

1/3 cup plus ¼ teaspoon coffee-alternative beverage – made strong

1/3 cup plus ¼ teaspoon carob powder

1/3 cup plus ¼ teaspoon sugar

2 tablespoon vanilla extract

Make angel food cake according to package directions. Slice cake

lengthwise

into three slices. Take ¼ teaspoon coffee alternative, ¼ teaspoon carob

powder,

and ¼ teaspoon sugar and mix together. Set aside. Place angel food

cake layers

in shallow pan and soak with remaining coffee alternative. In

meantime, whip

cream cheese with pudding, remaining sugar, vanilla, and carob until

light and

fluffy.

Pour off excess coffee alternative from pan. Spread cream cheese mixture onto

each cake layer. Assemble each layer slice so that they are stacked on top of one another.

Sprinkle top with carob and sugar mixture. Serve chilled.

Adapted from Parkhurst Dining Services, ; Fifth Avenue Place

8

Three Bean Salad

Yield: 4 servings

½ cup canned kidney beans

½ cup canned navy beans

½ cup green beans, fresh or frozen

½ cup wax beans, fresh or frozen

¼ cup chopped onions

1 cup fat free Italian Dressing

Salt and pepper to taste

Drain kidney beans and navy beans. Cook green and wax beans in

boiling water until tender crisp or thaw green and wax beans if using

frozen. Combine all ingredients and refrigerate overnight. Serve

chilled.

Source: Parkhurst Dining Services, ; Fifth Avenue Place

9

Veggie Pocket Sandwiches

Yield: 4 servings

Nonstick cooking spray

1 medium eggplant, unpeeled, cut into 1-inch cubes

1 large sweet potato, unpeeled, cut into 1-inch slices

1 medium green bell pepper, cut into ¾-inch slices

1 large onion, sliced

1 large tomato, cut into wedges

2 tablespoons balsamic or red wine vinegar

1 teaspoon lemon juice

2 cloves garlic, minced

1 teaspoon dried oregano leaves

1 teaspoon dried basil leaves

Salt and Pepper to taste

4 whole wheat pita pockets, cut into halves

Lightly spray aluminum foil lined jellyroll pan with nonstick cooking

spray. Arrange vegetables in single layer and bake at 400 degrees F

until vegetables are browned and tender, about 30 minutes. Combine

vegetables in bowl.

Combine vinegar, lemon juice, garlic, oregano, and basil; drizzle over vegetables and

toss. Season to taste with salt and pepper. Spoon dressed vegetables into pita pockets.

Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 304

10

Cucumber Sauce

Yield: 2 cups

1 16 ounce container of fat free sour cream

1 cucumber, peeled, seeded and diced

1 teaspoon dried dill or 1 tablespoon fresh


Puree in a food processor until no large pieces are left.


11

Cranberry Upside-Down Cake

Yield: 9 servings

2 tablespoons frozen orange juice concentrate, thawed

1 tablespoon water

1/3 cup brown sugar

1 cup plus 2 tablespoons fresh or frozen cranberries (do not thaw)

1 ¼ cups unbleached flour

1/3 cup oat flour

1 ½ teaspoons baking powder

½ cup sugar

2/3 cup skim milk

1/3 cup honey

2 egg whites

1 teaspoon vanilla extract

Coat an 8-inch square pan with nonstick cooking spray. Combine the

orange juice concentrate and water in a small bowl, and spread the

mixture over the bottom of the pan. Sprinkle the brown sugar over the

concentrate, and arrange the cranberries over the sugar. Set aside.

In a large bowl, combine the flour, baking powder, and sugar, and stir to mix well. Add

the milk, honey, egg whites, and vanilla extract, and stir to mix well. Pour the batter over

the cranberries.

Bake at 350 degrees F for 35 to 40 minutes, or just until a wooden toothpick inserted in

the center of the cake comes out clean. Loosen the sides of the cake by running a knife

around each edge, and immediately invert onto a serving splatter. If any glaze remains in

the pan, spread the glaze over the top of the cake. Let sit for at least 20 minutes before

cutting into squares and serving.

Source: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.231

12

Egg Drop Soup

Yield: 8-10 servings

6 cups water

¼ cup reduced sodium soy sauce

1 cup diced celery

1 cup diced onion

1 cup diced carrot

1 cup shredded nappa or bok choy

1 cup diced green pepper

1 ½ cups julienne jumbo mushrooms

8 ounces diced firm tofu

1 cup Egg Beaters®

¼ tablespoon chopped garlic

¼ tablespoon chopped fresh ginger

¼ tablespoon chopped scallions

2 tablespoons arrowroot + 2 tablespoons cold water mixed

Bring water and soy sauce to a boil. Add all ingredients except Egg Beaters® and

arrowroot slurry. Simmer about 15-20 minutes and adjust seasonings. Bring to a boil,

add slurry. Once thick, remove from heat. Add Egg Beaters®. Mix well and serve.


13

Tofu Stir-Fry

Yield: 6 servings

1 red pepper, julienne

1 green pepper, julienne

2 packages Baked Tofu, Oriental flavor, julienne

½ head bok choy, chopped

½ head nappa, chopped

1 large carrot, julienne

½ head broccoli florets

Sauce:

3 cups pineapple juice

½ cup low sodium soy sauce

½ cup Teriyaki sauce

1 tablespoon fresh ginger, chopped fine

1 teaspoon fresh garlic, chopped fine

1 cup ketchup

1 teaspoon crushed red pepper

2 cups water

½ cup cornstarch

Cut all vegetables. In a wok or sauté pan, place sauce ingredients and bring to a simmer.

Place remaining vegetable ingredients in sauce and cook until vegetables are crisp. Serve

over whole-wheat noodles or brown rice.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh - Green Tree

14

Lemon Bars

Yield: 16 servings

Crust:

24 fat-free vanilla wafers

1/3 cup confectioner’s sugar

1 ½ teaspoon lemon rind, grated

3 tablespoons unsweetened applesauce

Lemon Filling:

¾ cup sugar

2 egg whites

¼ cup Egg Beaters ® (egg substitute)

¾ cup fat-free lemon yogurt

3 ½ tablespoons flour, all purpose

2 tablespoons fresh lemon juice

1 ½ teaspoons lemon rind, grated

½ teaspoon baking powder

Confectioner’ sugar

Preheat oven to 350 degrees F. Spray an 8 x 8-inch baking dish with nonstick cooking

spray. Break the waters into pieces and place in a food processor. Process to make

crumbs. Add the confectioner’s sugar, lemon rind and applesauce; process to make

dough. Flour your fingers, then press the dough into the prepared baking dish. Bake for

15 to 20 minutes, or until the crust feels firm and is lightly browned. Set aside. In a

medium size bowl, place the sugar, egg whites and Egg Beaters. Beat with an electric

mixer until thick and smooth. Add the yogurt, flour, lemon juice, lemon rind and baking

powder. Mix until smooth. Spread over the baked cookie crust. Bake on a 350 degrees

F oven for 25 to 30 minutes or until set and lightly browned. Cool on a wire rack. Place

in the freezer 1 hour before cutting into 16 bars. Keep refrigerated if not serving right

away. Sprinkle with confectioner’s sugar before serving.

Adapted from The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD, p.

204

15

Chick Pea Lentil Salad

Yield: 10-1 cup servings

½ pound lentils

3 cups chick peas

1 cup roasted peppers

½ cup red onions, diced

2 medium portobello mushrooms, diced

1 cup shredded carrots

2 cups red wine vinegar

1 cup honey

2 tablespoons basil

1 tablespoon mint

1 tablespoon cilantro

1 cup water


In a small pot, bring 4 cups water to a boil and cook lentils until tender,

rinse and chill. In a skillet, blanch all vegetables in 1 cup of water until

tender. Chill vegetables. Combine the lentils, vegetables and all other ingredients and let

marinate overnight.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh – Green Tree

16

Grilled Portobello Mushroom and

Onion Burgers

Yield: 8 servings

8 whole wheat Kaiser rolls, sliced

4 portobello mushrooms (about 6 ounces each)

1 ½ cups nonfat bottled Italian salad dressing

5 tablespoons chopped fresh thyme

¼ cup Worcestershire sauce

2 large red onions, in ½ -inch thick slices

2 large red bell peppers, quartered, stems and ribs removed

8 lettuce leaves

Wipe the mushrooms clean with a damp paper towel, remove the stems,

and slice the caps into ½-inch thick slices.

In a small bowl, whisk together salad dressing, thyme, and

Worcestershire sauce.

Preheat oven to low and prepare a medium-hot charcoal fire. Place grilling rack 4 to 6

inches from the coals.

Brush mushrooms, onions, and bell peppers with herbed dressing. Grill, turning once or

twice, until nicely browned on the outside and tender, 6 to 8 minutes total. Remove from

grill and keep warm in oven.

Brush the cut sides of the rolls with remaining herbed dressing. Place cut side down over

indirect heat (not directly over the coals) and grill until rolls are just heated through and

beginning to brown at the edges.

For each “burger” place bottom of roll, cut side up, on a plate. Top with an onion slice, 4

to 5 mushroom slices, one quarter of a bell pepper, and a lettuce leaf. Cover with the top

of the roll, pressing down gently to form a sandwich. Repeat with remaining ingredients.

Serve immediately.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 163

17

Horseradish Yogurt Dressing

Yield: 1 ¾ cups (~14-2T servings)

2 tablespoons finely minced onion

5 to 6 tablespoons grated horseradish (*)

4 tablespoons white vinegar

1 ½ cups nonfat plain yogurt

3 tablespoons finely chopped dill

Salt and black pepper

Combine all of the ingredients in a mixing bowl.

(*) Note: This is a good method for grating horseradish: Peel a piece

weighing about ½ pound. Slice it across the grain and then chop

coarsely. Put slices in a blender or food processor with the vinegar.

You will need about ¾ cup of sliced horseradish to get 5 to 6

tablespoons grated.

Source: Eat More, Weigh Les, Dean Ornish, MD, p. 303

18

Jean-Marc’s Oven “Fries” Yield: 4 servings

4 russet-type baking potatoes (about 8 ounces each)

Salt

Preheat oven to 475 degrees F. Line a baking sheet with parchment

paper and lightly spray with nonstick spray. Or use a nonstick baking

sheet lightly sprayed with nonstick spray.

Peel potatoes, if desired. (You can leave the skins on.) Cut potatoes

lengthwise into finger-like pieces about ½ inch thick. Arrange potatoes

on prepared baking sheet in a single layer, not touching. Sprinkle with

salt. Bake until golden brown, about 25 minutes.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD,

p. 216

19

Raspberry Cookie Bars

Yield: 24 bars

1 ¾ cups rolled oats

2 cups crisp brown rice cereal

¾ cup whole wheat pastry flour

½ teaspoon baking soda

½ teaspoon cream of tartar

1 tablespoon flax seeds

¾ cup Shredded Wheat cereal, crushed

1 cup honey

1 teaspoon almond extract

¾ cup frozen apple juice concentrate (defrosted)

1 jar (10-oz.) fruit juice-sweetened

Raspberry preserves

Preheat oven to 350 degrees F.

In a large bowl, combine oats, cereal, flour, baking soda, and cream of tartar. Set aside.

In a small saucepan, bring honey and juice concentrate to a boil over medium-high heat,

stirring constantly. Reduce heat and simmer for 1 minute. Remove for heat; cool for 5

minutes. Add vanilla and almond extract. Gently stir into cereal mixture.

In an 8 x 11x 2inch ovenproof glass baking dish, press 2 cups of cereal mixture in bottom

of pan; reserve remaining cereal mixture.

In a small saucepan, melt preserves over medium-high heat; pour over cereal mixture and

spread evenly. Top with remaining reserved cereal mixture.

Bake at 350 degrees F for 30 minutes, or until nicely browned. Cool and cut into 24 bars.

Source: Jean Marc Fullsack, Executive Chef,

20

Meatless Chili

Yield: 12 servings

1 large onion, chopped

1 large green pepper, seeded and chopped

3 16-ounce cans (6 cups) tomatoes, stewed and chopped

1 16-ounce can (2 cups) pinto beans, drained and rinsed

1 16-ounce can (2cups) kidney beans, drained and rinsed

1 16-ounce package (2 cups) frozen mixed vegetables

1/8 to ¼ teaspoon ground cloves

1/8 teaspoon allspice

2 tablespoons chili powder

1 tablespoon cumin

Green chiles (optional)

Tabasco sauce (optional)

Nonfat cooking spray

Sauté onion and green pepper in a large soup kettle sprayed with nonfat

cooking spray. Add the remaining ingredients and simmer until the

flavors are blended and the vegetables are done. Heat and serve.

Source: Vegetarian Cooking for Healthy Living, Mary Ter Meer, BS and Jamie Gates

Galeana, MS, RD, LD, p. 143

21

Ornish “Bacon” Bits

Yield: ~2 cups

¼ pound TVP (Textured Vegetable Protein)

¼ cup soy sauce

1 tablespoon Liquid Smoke

Water (2 parts water to 1 part TVP)

¼ teaspoon Kitchen Bouquet

Boil TVP in water with soy sauce, liquid smoke and kitchen bouquet,

and then strain. Spread on a Pam sprayed sheet tray and bake in oven

until crisp (about 12 minutes).


22

French Onion Soup Yield: 6 to 8 servings

4 large onions

2 quarts vegetable broth

4 tablespoons A-1 Sauce

2 teaspoons Worcestershire sauce

1-2 tablespoons Kitchen Bouquet

Salt to taste, optional

Pinch cayenne pepper

½ teaspoon ground pepper

Garlic powder to taste

1 loaf sourdough crusty bread, sliced into ½’ slices

6 ounces nonfat Swiss cheese

Quarter and slice the onions. Sauté in a Teflon pan lightly sprayed with

a nonstick cooking spray. Sauté until lightly browned. In medium sized

pot, bring the broth to a boil with the flavorings added. Add the onions.

Simmer for ½ hour.

Toast slices of bread. Add thin slice of cheese on the toasted slices and sprinkle toast

lightly with garlic powder.

Ladle the soup into bowls. Place toasted bread with cheese on top of the soup. Put the

bowls under the broiler and broil until cheese is bubbly.

Source: Ornish Retreat Participants

23

Ornish “Meatballs”

Yield: 6 servings

½ pound TVP (Textured Vegetable Protein)

1 cup Ornish friendly breadcrumbs

½ cup fat free Parmesan cheese

½ cup Egg Beaters

½ tablespoon fresh garlic


½ medium roasted onion

½ teaspoon liquid smoke

½ teaspoon soy sauce

Vegetarian “beef” broth (2 parts broth to 1 part TVP),

approximately 4-5 cups

Soak TVP in “beef” broth, liquid smoke and soy sauce overnight. Boil

TVP and let cool. Add egg whites, breadcrumbs and the rest of the

ingredients. Transfer TVP mixture to a blender or food processor and

process well. Form into balls. Place on lightly sprayed sheet tray and

bake at 350 degrees for ½ hour.

Source: Parkhurst Dining Services, , Fifth Avenue Place

24

Mixed Vegetables with Honey

Mustard Sauce

Yield: 4 servings

1 cup carrots, sliced thin

2 cups cauliflower and broccoli flowerets

2 tablespoons Dijon mustard

2 tablespoons honey

1 teaspoon dried dill weed

Steam vegetables until tender. In a small bowl, combine mustard with

honey and dill to make a smooth sauce. Mix sauce with hot cooked

vegetables and stir gently until sauce is evenly distributed.

Source: The Cooking Cardiologist (Expanded 2nd

Edition), Richard

Collins, MD, p. 176

25

English Holiday Trifle

Yield: 12 servings

Cake:

1 ¼ cup egg substitute ¾ cup sugar

½ teaspoon almond extract ¾ cup sifted cake flour

¾ teaspoon baking powder ¼ teaspoon salt

OR

Angel food cake mix, prepared according to package directions

Combine egg substitute, sugar, and extract in a mixing bowl. Beat until

thick and lemon colored. Sift together cake flour, baking powder, and

salt. Fold into egg mixture. Lightly spray jellyroll pan with nonstick

cooking spray. Turn mixture into pan. Bake 350 degree oven for 20

minutes or until done. Take out of rack to cool. Tear into pieces. Can

substitute store bought or boxed angel food cake mix.

Fruit:

1 (1 pound 3 ounce) can sliced peaches, well drained, or any fruit of your choice

Pudding:

2-3 packages Jell-O fat free, sugar free instant vanilla pudding

Make according to package directions with skim milk.

Raspberry Sauce:

2-10 ounce packages frozen raspberries, thawed Water

¼ cup sugar 2 tablespoons cornstarch


Drain raspberries and reserve juice. Add enough water to juice to make 1 ½ cups.

Combine sugar and cornstarch in 2-quart saucepan. Gradually stir in other liquids.

Cook, stirring constantly until thickened. After partially cooled, add berries and cool

completely.

Directions for Trifle:

Layer 1/3 cake in 4-quart crystal bowl. Top with 1/3 raspberry sauce, 1/3 cup pudding,

and 1/2 cup peaches. Repeat layers. Top with remaining cake, raspberry sauce and

pudding. Garnish with sliced strawberries and kiwi slices. Refrigerate 1 hour before

serving.

Source: Ornish Participant, Cohort 14, Fifth Avenue Place

26

Tofu Ranch Dressing

Yield: 1 cup

1 (8 ounce) package Nasoya silken tofu

1 packet Hidden Valley Ranch Fat Free Dressing Mix

Place ingredients in a blender or food processor and blend until smooth.

Source: Highmark Ornish Team, Dr. Dean Ornish Program for

Reversing Heart Disease, Pittsburgh, PA

27

Honey Mustard Potato Salad

Yield: 12 servings

2 pounds small red potatoes, washed and sliced

Water

1 cup Kraft Miracle Whip Nonfat Dressing

1 teaspoon honey

2 tablespoons Dijon mustard

1 teaspoon celery seed

1 clove garlic, minced

1 cup red bell pepper, diced

½ cup carrots, grated

1 cup celery, diced

1 cup green onions, diced

Place potato slices in a 4-quart Dutch oven and add enough water to

cover. Bring to a boil for 10-12 minutes or until cooked through. Drain

and rinse the potatoes in cold water. Combine the Miracle Whip, honey,

mustard, celery seed and garlic in a large bowl, mixing well. Add the

cooked potatoes, bell pepper, carrots, celery and onions, mix lightly until

evenly coated. Refrigerate until ready to serve.

Source: The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD, p. 145

28

Cherry Jell-O Delight

Yield: 8 servings

2 small boxes of Jell-O (1 cherry, 1 strawberry)

2 slices of Angel Food cake

½ cup of frozen sweet cherries

½ cup sliced frozen strawberries

For Jell-O: Dissolve Jell-O in 2 cups of boiling water. Add 2 cups of

cold water. Place in refrigerator until firm or nearly firm.

Thaw cherries and strawberries. Cut angel food cake slices into cubes.

When Jell-O is firm or nearly firm, drain and blot cherries and

strawberries with paper towels and fold into Jell-O. Also, fold cake

cubes into Jell-O.

Jell-O can be either regular or sugar-free. For variety, use other flavors

of Jell-O.

Source: Ornish participant, FAP-afternoon site, Cohort #11

29

Pizza Crust

Yield: One 16-inch pizza

1 cup warm water

1 package active dry yeast

1 ½ cups whole-wheat flour

1 ½ cups unbleached white flour

½ teaspoon salt

Cornmeal

Mix the yeast in the warm water. Stir and set aside for 5 to 10 minutes.

Put the flours and salt in a large mixing bowl. Stir to combine. Add the

yeast mixture. Stir until the dough comes away from the sides of the

bowl. Knead the dough in the bowl about 50 times. Turn the dough out

of the bowl onto a well-floured board. Flour your hands well. Knead

the dough until it is soft and springy and does not stick to you hands.

Add more flour as necessary. Return the dough to the bowl. Cover

with a damp towel and set in a warm place. Let rise for about 1 hour, or

until doubled.

Remove the dough from the bowl and knead for a couple of minutes. Lightly spray the

bottom of a 16-inch pizza pan with cooking spray. Stretch the dough out until it is about

half the size of the pan. Sprinkle the pan with cornmeal. Place the dough in the pan;

spread and pat it out with your fingers and the heels if you hands. (If the dough is well

floured, you can use a rolling pin.) Spread to the edge of the pan. Pull up enough so that

a border is formed to keep in the sauce.

Add fat-free pizza sauce and top with one or combination of the following: veggie

pepperoni, fat-free cheese or shredded soy cheese, onion, red or green peppers,

mushrooms, artichokes, tomatoes, spinach, banana peppers and/or broccoli.

Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary

McDougall, p. 228

30

Angel Food Cake

Yield: 8 to 10 servings

1 cup cake flour

1 1/2 cups sugar

2 cups egg whites (6 to 8 eggs)

1 teaspoon pure vanilla extract

1/4 teaspoon almond extract

1/4 teaspoon salt

Preheat oven to 350 degrees. Sift the cake flour and 3/4 cup sugar

together three times. Set aside. Whip the egg whites until foamy with

the whisk attachment of an electric mixer. Gradually beat in the rest of

the sugar. Add the extracts and salt. Beat just until stiff peaks form.

Do not overbeat. Remove the bowl from the mixer.

With a whisk or spatula fold the flour and sugar mixture by thirds into

the egg whites.

Place the batter in an ungreased 10-inch tube pan. Bake for 40 to 45

minutes, or until cake is golden brown and springs back to the touch.

Invert the cake to cool. Remove it from pan and serve.

Source: Eat More, Weigh Less, Dean Ornish, MD, p. 335

31

Sloppy Joe’s

Yield: 12 servings

2 cups unflavored TVP granules

1 ¾ cups hot water


1 large onion, chopped

1 green pepper, diced

2 stalks celery, diced

1 – 6 ounce can tomato paste

2/3 cup water

1 tablespoon yellow mustard

2/3 cup water

1 teaspoon dried oregano

1/8 to ¼ teaspoon red pepper

2 tablespoons Worcestershire sauce

12 whole wheat buns

In medium size mixing bowl, reconstitute the TVP with the hot water. Stir to moisten the

TVP.

In a large skillet lightly sprayed with nonfat cooking spray, sauté garlic, onion, green

pepper and celery until soft. Add the TVP, tomato paste, catsup, mustard, water and

seasonings and mix well. Heat to blend flavors and simmer 5 minutes. Serve on whole-

wheat hamburger buns with the condiments of your choice. This freezes well.

Adapted from Vegetarian Cooking for Healthy Living, Mary Ter Meer, BS and Jamie

Gates Galeana, MS, RD, LD

32

Oatmeal Raisin Cookies

Yield: 24

1 cup all-purpose flour

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

1 teaspoon ground cinnamon

1 cup brown sugar, packed

¼ cup unsweetened applesauce

3 tablespoons Egg Beaters®

2 teaspoons water

1 tablespoon WONDERSLIM® Fat/Egg substitute or Smucker’s

Baking Healthy Oil Replacer

1 teaspoon vanilla

1 1/3 cup quick-cooking oatmeal

1 cup raisins

In a small bowl, combine the flour, baking powder, soda, salt and

cinnamon. Mix well. In a large bowl, combine the brown sugar, applesauce, Egg

Beaters, water, Wonderslim egg and fat substitute and vanilla. Mix well. Stir in the flour

mixture. Add the oatmeal and raisins, mix well. Drop by rounded teaspoonfuls, onto a

strayed cookie sheet. Bake in a 375 degree oven for 10 to 12 minutes, or until lightly

browned. Remove the cookies from the baking sheet and let cool on a wire rack.


Edition), Richard Collins, MD,

p. 207

33

Strawberry Vinaigrette Dressing

Yield: 2 cups of dressing

½ pint strawberries, sliced

1 cup balsamic vinegar

½ cup honey

½ teaspoon cumin

1 tablespoon fresh cilantro, chopped

Take ½ of the strawberries and place in blender with remaining

ingredients. Blend until smooth. Transfer into another container and

add remaining strawberries. Stir.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh –

Green Tree

34

Grilled Vegetable Kabobs with

Tempeh

Yield: 8 servings

2 packages tempeh

2 green bell peppers

2 red bell peppers

1 12-ounce package whole mushrooms

1 package Portobello mushrooms

2 onions

3 medium yellow squash

24 cherry tomatoes

½ cup fat free Italian dressing

½ - 1 teaspoon ground cumin

3-4 teaspoons lime juice

2 teaspoons grated lime rind


Cube all vegetables and tempeh. Alternate vegetables with tempeh on

skewers. Mix salad dressing, cumin, lime juice, and rind in a small bowl.

Grill under broiler in oven, turning as needed, until vegetables are slightly

tender. Baste generously with dressing mixture.


35

Embassy Parfaits

Yield: 10 servings

1 fat free pound cake

5 cups fat free vanilla pudding

2 pints strawberries

2 pints red raspberries

2 pints blueberries

1 chopped mango

½ chopped kiwi

In a medium sized bowl, lay pound cake on bottom and then a thin layer

of pudding. Top with strawberries, raspberries, and blueberries. Repeat

this process 2 times. Top final layer with pudding. Garnish with fresh

mangos and kiwi.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh –

Green Tree

36

Garlicky Lima Bean Soup

Yield: 6 side-dish servings (about 1 cup each)

Garlic flavored vegetable cooking spray

2 cups coarsely chopped onions

10 large cloves of garlic, peeled, quartered

1 teaspoon crushed red pepper

2 cans (17 ounces each) lima beans, rinsed and drained

3 cups vegetable stock

1 teaspoon dried thyme leaves

½ cup fat free half-and-half


Cayenne pepper, or paprika to garnish

Parsley, finely chopped, as garnish

Spray large saucepan with cooking spray; heat over medium heat until

hot. Cook onions, garlic, and red pepper, covered, over medium to

medium-low heat until onions are tender, 8 to 10 minutes. Add beans,

stock, and thyme to saucepan; heat to boiling. Reduce heat and simmer,

covered, 5 to 10 minutes.

Process soup in food processor or blender until smooth; return to saucepan. Stir in half-

and-half; cook over medium heat 5 minutes, stirring occasionally. Season to taste with

salt and pepper.

Serve soup in bowls; sprinkle lightly with cayenne pepper and parsley.


37

Roasted Vegetables with Pasta

Yield: 6 to 8 servings

8 ounces whole wheat pasta

3 summer squash (zucchini, crookneck, etc.)

1 large red onion

1 large red bell pepper, seeded

2 cups small, firm mushrooms

½ pound very firm tofu, cut into ½-inch cubes (optional)

1 teaspoon garlic granules or powder

1 teaspoon mixed Italian herbs

1 teaspoon chili powder

¼ teaspoon salt

¼ teaspoon black pepper

2 tomatoes, diced

Cook pasta in boiling water until it is just tender. Drain and rinse.

Preheat oven to 500 degrees. Cut the squash, red onion, and bell pepper into generous 1-

inch chunks and place in large bowl. Clean the mushrooms and add them to the bowl.

Add the tofu cubes if desired. Sprinkle with the garlic granules, Italian herbs, chili

powder, salt, and pepper. Toss gently to mix. Line one or two baking sheets with baking

parchment or foil and spread the vegetable mixture in a single layer. Bake in the

preheated oven until tender, about 10 minutes.

Spread the cooked pasta on a large serving platter. Top with the roasted vegetables and

the diced tomatoes. Serve immediately.

Adapted from Fat Free & Easy, Jennifer Raymond, p. 110

38

Oh So Tasty! Fruit Dip

Yield: 16 servings

1 package French vanilla instant pudding mix

1 cup skim milk

1 cup sour cream, fat-free

Combine instant pudding mix with milk. Whip until thick. Fold in sour

cream. Refrigerate until ready to serve. Serve with favorite sliced

fruits.

Source: The Cooking Cardiologist, (Expanded 2nd

Edition), R. Collins,

MD, p. 32

39

Two-Bean Burrito Filling Yield: 4 servings

1 cup finely diced onion

¼ cup vegetable broth

1 cup finely diced green bell pepper

1 (15-ounce) can black beans

1 teaspoon minced garlic

1 (15-ounce) can kidney beans

1 tablespoon chili powder

1 cup canned tomato sauce

1 teaspoon ground cumin

1 cup corn kernels, fresh or frozen

In a saucepan, combine onion, bell pepper, garlic, chili powder, cumin,

and vegetable broth. Bring to a simmer over moderately high heat and

cook until onion and peppers are tender, 3 to 5 minutes. Add black

beans and kidney beans with their liquid, and the tomato sauce. Bring

to a boil, cover, reduce heat to maintain a simmer, and cook 10 minutes

to blend flavors. Stir in corn and simmer 2 minutes. Put mixture into a

strainer set over a bowl.

Additional fillings for burritos: lettuce, fat free cheese or soy cheese,

fat free sour cream and salsa

Source: Jean Marc Fullsack, Executive Chef;

40

Spicy Mexican Rice

Yield: 4 servings

½ cup canned ground tomatoes, or diced tomatoes

¼ cup Fresh Tomato Salsa(see recipe)

½ cup diced green bell pepper

2 garlic cloves, minced

½ cup diced onion

¼ tsp. salt

¼ cup diced carrots

1 cup long-grain brown rice

In a saucepan, combine tomatoes, bell pepper, onion, carrots, salsa,

garlic, salt, and 1 cup water. Bring to a simmer over moderate heat.

Add rice, stir once with a fork, cover, and reduce heat to lowest setting.

Cook 25 minutes. Let stand, covered, 5 minutes, the uncover, transfer to

a serving bowl, and fluff with a fork.

Source: Jean Marc Fullsack, Executive Chef,

41

Corn Salsa

Yield: 12 servings

12 ears corn or 2 cans corn

2 red onions

2 red peppers, roasted

1 cucumber, peeled and seeded

3 tomatoes

1 tablespoon cumin

1 teaspoon lime juice

4 ounces V-8 juice

Grill shucked corn until roasted (approximately 5 minutes on each side)

or use canned corn. Dice all other vegetables. Cut corn off of cob and

add to vegetables. Mix with seasonings and V-8 juice.

Source: Parkhurst Dining Services, Fifth Avenue Place

42

Toasted Tortilla Chips with Fruit

Topping

Yield: 4 servings

4- 6 inch in diameter fat free flour tortillas or whole wheat variety

Egg whites, lightly beaten

Cinnamon

Sugar

Assorted fruit toppings

Cut each flour tortilla into 4 sections. Brush each section lightly with

egg whites. Sprinkle each tortilla with cinnamon and sugar. Bake in a

300-degree oven for 5 minutes or until just becoming brown. Serve

with side dishes of assorted fruit toppings.

Source: Jean-Marc Fullsack, Executive Chef,

43

Quinoa Salad with Apricots and

Currants

Yield: 3 cups (3 servings)

½ cup uncooked quinoa

½ cup uncooked brown basmati rice

2 ½ tablespoons minced dried apricots

1/3 cup dried currants

1/3 cup finely diced red onion

1/3 cup sliced scallions

½ tablespoon orange juice

½ teaspoon rice wine vinegar

Small pinch freshly ground black pepper

1 teaspoon orange zest

Salt

Freshly ground black pepper

Cook the quinoa and basmati rice separately. You can follow the

package instructions, being sure not to add any salt or butter.

When they are done, toss with the apricots, currants, onions and scallions. Combine the

orange juice, rice wine vinegar, black pepper and orange zest separately. Add the quinoa

mixture, salt and more pepper to taste.

Adapted from The Dr. Dean Ornish Program for Reversing Heart Disease, Dr. Dean

Ornish, p 420

44

Strawberry Shortcake Yield: 4 servings

1 loaf fat free angel food cake, sliced

1 pint fresh strawberries, sliced

½ cup fresh raspberry puree

Fresh mint for garnish

Vanilla Sauce:

1 cup fat free vanilla pudding

½ cups vanilla soy milk

1 pinch nutmeg

1 pinch cinnamon

Place all ingredients for vanilla sauce in a blender and blend until

smooth. To assemble dessert, place vanilla sauce on plate to cover the

base of the plate. Place 1 slice of the angel food cake on the plate with

the sauce. Place berries on top of cake. Drizzle with raspberry puree.

Garnish with fresh mint.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh – Green Tree

45

Omelets Made to Order

Yield: 4 servings

1 pint Egg Beaters

Garnish may include:

Blanched spinach

Green onions

Diced tomatoes

Nonfat or soy shredded cheese

Cooked mushrooms

Bell peppers-green, red, and yellow

Ketchup

Hot pepper rings

Artichoke Hearts

Pour Egg Beaters in a nonstick pan lightly coated with nonstick cooking

spray. Add desired garnishes.

Source: Jean-Mark Fullsack, Executive Chef,

46

Country Style Redskin Potatoes

Yield: 6 servings

1 pound redskin potatoes, quartered

1 cup red peppers, diced small

2 cups green peppers, diced small

2 tablespoons chopped parsley

Nonstick cooking spray

½ teaspoon seasoning salt

1 pinch black pepper

In a saucepan, bring 5 cups of water to a boil. Place potatoes in pot and

cook until tender. Drain potatoes and set aside. Lightly spray skillet

with Pam cooking spray and sauté onions and peppers until soft. Add

potatoes, salt and black pepper to skillet and continue to cook over

medium heat until potatoes are lightly browned. Place on serving dish,

add parsley and serve.


47

Tortilla Soup

Yield: 8 1-cup servings

Vegetable cooking spray

3 corn or flour tortillas, cut into 2 x ¼ inch strips

1 small onion, chopped

1 cup chopped celery

1 medium tomato, coarsely chopped

½ teaspoon dried basil leaves

½ teaspoon ground cumin

5 cups vegetable stock

1 can (15 ½ ounces) pinto beans, rinsed, drained

2 teaspoons finely chopped cilantro

1-2 teaspoons lime juice

Salt to taste

Cayenne pepper to taste

Spray medium skillet with cooking spray; heat over medium heat until

hot. Add tortillas; lightly spray tortilla with cooking spray and cook

over medium heat, tossing occasionally, until browned and crisp, about

5 minutes. Reserve.

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onions,

celery, tomatoes, basil, and cumin until onions are tender, 3 to 5 minutes. Add stock and

beans; heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes. Stir in

cilantro; season with lime juice, and add salt and cayenne pepper to taste.

Add tortilla strips to soup bowls and ladle on soup.

Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 113-114

48

Zucchini and Cheese Quesadillas

Yield: 12 servings

3 small zucchini

3/8 teaspoon kosher salt

12 Ornish friendly whole wheat tortillas

1 ½ cups grated nonfat mozzarella cheese or shredded Veggie Shreds,

mozzarella

3 tablespoons minced red onion

2 tablespoon canned diced mild chiles

1 tablespoon minced cilantro

Trim ends from zucchini and grate in a food processor or on the coarse

side of a hand grater. Put grated zucchini in a sieve or colander and toss

with salt to wilt slightly. Let drain 5 minutes, then squeeze dry.

Preheat oven to 500 degrees or prepare a medium-hot charcoal fire.

Spray 1 or 2 large baking sheets lightly with nonstick spray. Lay 6

tortilla flat on the baking sheet(s). Spread each tortilla evenly with ¼ cup zucchini, ¼

cup cheese, 1 ½ teaspoons onion, 1 teaspoon diced chilies, and ½ teaspoon cilantro. Top

each with one of the remaining tortilla, pressing down gently to form a sandwich.

Oven method: Bake quesadillas until cheese is melted and tortilla turns brown, 5 to 7

minutes.

Grill method: Grill quesadillas carefully over indirect heart (not directly over coals),

turning once or twice, until cheese had melted and tortillas begin to brown, 3 to 4

minutes.

With a large spatula, transfer quesadillas to a cutting board. Suing a pizza wheel or large

knife, cut each quesadilla into quarters and serve immediately.

Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 169-170.

49

Green Pea Guacamole

Yield: 1 generous cup

1 cup frozen green peas (no need to thaw)

1/8 teaspoon ground cumin

2 tablespoon Fresh Tomato Salsa (see recipe)

¼ cup nonfat plain yogurt

2 teaspoons lime juice

Salt


Put peas, yogurt, lime juice, garlic, and cumin in food processor or

blender. Blend ingredients but stop machine before mixture is

completely smooth; it should have a slightly coarse texture. Transfer to

a bowl and stir in salsa to taste.


50

Fresh Tomato Salsa

Yield: 1 ½ cups

1 cup diced fresh tomato

1 tablespoon chopped cilantro

2 tablespoons finely diced white onion

2 teaspoons lime juice

1 jalapeno chile, seeds and white ribs removed

½ teaspoon minced garlic

Salt to taste

Combine all ingredients in a bowl, stir to blend.


51

Fruit with Caramel Sauce

Yield: 6 servings

3 medium peaches

2 kiwi fruit-peeled and sliced

2 cups strawberries-halved

1 cup blueberries

2/3 cup fat-free caramel ice cream topping

¼ teaspoon rum extract

Peel and cut peaches into wedges. Arrange the fruit on 6 individual

dessert plates. In a small saucepan, heat topping and rum extract over

medium heat until warm, stirring occasionally. Drizzle topping mixture

by tablespoon over each serving.

Source: The Cooking Cardiologist, (Expanded 2nd

Edition), Richard

Collins, MD, p. 202

52

Hearts of Romaine with Marinated

Artichokes

Yield: 4 servings

Marinated Artichoke Hearts:

24 fresh baby artichokes (about 1 to 1 ½ounces each) or 2 (9 ounce)

packages frozen artichoke hearts

2 lemons, halved

1 teaspoon salt

2/3 cup bottled nonfat Italian salad dressing

2 tablespoons chopped fresh parsley

2 heads romaine lettuce

1 roasted red bell pepper, peeled and sliced in thin strips

Make marinated artichoke hearts: If using fresh artichokes, fill medium bowl

with cold water and add the juice of ½ lemon. Peel back the outer leaves on

each artichoke until they break off the base. Keep removing leaves until you

reach the pale green “heart.” Cut about 1/3 inch off the top of the heart to remove the pointed

tips. Cut away any stem. Trim the base to remove any dark green parts. Immediately rub each

heart all over with lemon to prevent browning, using two of the remaining lemon halves. Drop

the hearts into the bowl of water. In a medium saucepan, bring 4 cups water to a boil over high

heat. Add salt and the juice of the remaining lemon half. Drain artichokes and add to boiling

water. Cook until tender when pierced with a knife, about 10 minutes. Drain and pat dry. When

cool enough to handle, cut each artichoke in half lengthwise.

If using frozen artichokes, thaw them and pat them dry. Cut in half if whole.

In a small bowl, combine artichoke halves, dressing and parsley. Toss gently. Let fresh

artichokes cool.

Pull off all of the dark green outer leaves of the lettuce, reserving for another use. Use only the

pale green inner leaves (the “heart”). Each heart should weigh about 6 to 8 ounces. Cut off the

core, leaving the leaves whole. Rinse well with cold water and pat thoroughly to dry.

Arrange romaine hearts on a large serving platter in a sunburst pattern. Using a slotted spoon to

lift them out of the marinade, arrange artichokes at the base of the hearts. Crisscross strips of red

pepper over the romaine leaves, then drizzle the leaves with the remaining artichoke marinade.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 90-91

53

Vegetable Lasagna

Yield: 10 servings

2 pounds whole-wheat lasagna noodles

2 pounds fat free cottage cheese

1 cup fat free Parmesan cheese or soy cheese alternative

1 tablespoon garlic, chopped

1 tablespoon basil, chopped

Salt and pepper

3 ounces egg substitute

1 pound broccoli, chopped in small florets

½ pound carrots, shredded

3 cups fresh spinach, chopped

1-5 ounce package Veggie Shreds

4 cups tomato sauce

Cook lasagna noodles in boiling water until al dente, cool and set aside.

Combine cottage cheese, Parmesan cheese, garlic, basil, salt, pepper and

egg substitute in mixing bowl and mix until smooth. Add vegetables to mixture, and

continue to mix thoroughly.

Lightly spray 8 x 6-inch baking dish with cooking spray. Line bottom of pan with

lasagna noodles and place ½ of cheese and vegetable mixture on top of noodles. Cover

cheese mixture with 2 cups tomato sauce. Repeat layer of noodles and rest of cheese

mixture. Top with layer of noodles, remaining tomato sauce and Veggie Shreds. Cover

with plastic wrap and bake in oven for 1 hour and 15 minutes at 350 degrees F.


54

Cherry Cheesecake

Yield: 12 pieces

1 ¼ cup fat-free graham cracker crumbs

2 tablespoons sugar

2 tablespoons Egg Beaters ® (egg substitute)

Filling:

15 ounces nonfat ricotta cheese

12 ounces nonfat cream cheese

½ cup Egg Beaters ® (egg substitute)

¼ cup all-purpose flour

¾ cup sugar

2 teaspoons vanilla extract


Topping:

1 ½ cups canned light cherry pie filling

Place the cracker crumbs, sugar and egg substitute in mixing bowl, blend until mixture is

moist and crumbly. Coat a 9-inch spring foam pan with nonstick cooking spray. Use the

back of a spoon to press the crumbs over the bottom of the pan and ½” up the sides. Dip

the spoon in sugar to prevent sticking. Bake the crust in a 350-degree oven for 8 to 10

minutes. Cool the crust to room temperature.

Place all of the filling ingredients in a food processor, and process until smooth. Pour the

filling into the crust, and bake in a 325-degree oven for 55 to 60 minutes, or until the

center feels firm when lightly touched. Turn the oven off, and let the cake cool in the

oven with the door ajar for 1 hour. Remove from oven and cool another hour at room

temperature. Remove from the pan to serving plate. Spread the cherry filling over the

top of the cooled cake. Refrigerate for 6 hours or overnight. Cut into wedges and serve.


Edition), Richard Collins, MD,

p. 196

55

Garden Tomato Soup

Yield: 6 servings

¼ cup vegetable stock

1 clove garlic, minced

¾ cup chopped red onion

¾ cup chopped scallions

1 cup chopped celery

3 ½ cups chopped fresh or canned low-sodium tomatoes, with liquid

¾ cup diced zucchini

¾ cup diced yellow summer squash

½ cup chopped green bell pepper

¾ cup thinly sliced carrots

¾ cup sliced mushrooms

1 2/3 cups fresh, frozen, or canned corn kernels

3 cups water

1 teaspoon dried oregano leaves

¼ teaspoon black pepper

Heat water in a heavy soup pot over medium heat. Add garlic, red onion, scallions, and

celery. Cook and stir over medium heat until tender. Add more liquid during this process

if necessary.

Place 1 cup of the tomatoes in a blender or food processor and puree.

Add pureed and chopped tomatoes, zucchini, yellow summer squash, green pepper,

carrots, mushrooms, corn, water, oregano leaves, and black pepper. Bring to a boil.

Reduce heat, cover, and simmer for 25 minutes.

Source: 500 Fat-Free Recipes, Sarah Schlesinger, p 89

56

Mock Chicken Salad Sandwiches

Yield: 4 servings

1 package (8 ounces) tempeh

1/3 cup chopped onions

1/3 cup chopped celery

1/3 cup chopped green bell pepper

1/3-1/2 cup fat free mayonnaise

1-2 teaspoon Dijon mustard

1-2 teaspoon lemon juice

Salt and Pepper, to taste

8 slices whole wheat bread, toasted

Lettuce leaves, as garnish

1 medium tomato, sliced

Crumble tempeh, or mash coarsely with a fork. Combine tempeh,

onion, celery, and bell pepper in a bowl. In another bowl, mix

mayonnaise, mustard, and lemon juice; stir into tempeh mixture. Season

to taste with salt and pepper.

Spoon tempeh onto 4 slices of bread; top with lettuce, tomato and remaining bread slices.


57

Festive Fruit Slaw

Yield: 6 servings

¼ cup soft low-fat tofu

3 tablespoons pineapple juice

2 teaspoons sugar

1/3 cup shredded cabbage

1 (14 ounce) can crushed pineapple

1/3 cup raisins

¼ cup dried apricots

1 cup diced red apples

¼ cup grated carrots

In a food processor or blender, process tofu, pineapple juice and sugar

until smooth. In a medium bowl, combine remaining ingredients. Add

tofu mixture and toss. Cover and refrigerate until thoroughly chilled.

Source: Vegetarian Cooking with Jeanie Burke, R.D., Jeanie Burke, p. 51

58

Pumpkin Raisin Cookies

Yield: 36 3-inch cookies (18 servings, 2 cookies per serving)

3 cups whole wheat pastry flour

¾ cups sugar

4 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon salt

2 teaspoons cinnamon

½ teaspoon nutmeg

1 15-ounce can solid-pack pumpkin (about 2 cups)

½ cup molasses

1 cup soy milk, rice milk, or water

1 cup raisins

Preheat the oven to 350 degrees. Mix the dry ingredients together in

one bowl, and the pumpkin, molasses, milk or water in another.

Combine the two mixtures, then stir in the raisins.

Drop by tablespoonfuls onto a baking sheet which has been lightly coated with nonstick

cooking spray. Bake 15 minutes, until lightly browned. Remove from baking sheet with

a spatula, and place on a rack to cool. Once cooled, store in an airtight container in the

refrigerator.

Adapted from Fat-Free & Easy, Jennifer Raymond, p. 130

59

Spanish Black Bean Soup

Yield: 8 servings

1 ½ pound black beans

2 pounds potatoes, peeled and diced

6 tomatoes, peeled, seeded, and diced

1 tablespoon red wine vinegar

¾ teaspoon red wine vinegar

¾ teaspoon Tabasco

1 tablespoon salt

1 teaspoon thyme

3 teaspoons cumin powder

1 teaspoon coriander powder

3 ½ quarts vegetable stock or water

3 cloves garlic

1 cup onions, diced

3 tablespoons chili powder

½ cup fresh cilantro, chopped

Soak the beans overnight in water. Cook black beans, stock, potatoes,

and spices for 1 hour. Add 1 cup of diced onions, and 6 tomatoes. Add 3 crushed cloves

of garlic. Cook for 1 more hour. Puree 1/8 of soup and add 1 tablespoon red wine

vinegar and ¾ teaspoon Tabasco. Add pureed soup back to bean mixture. Garish with

chopped green scallions and salsa.


60

Creole Vegetables

Yield: 6 servings

1 onion, roasted, pureed

3 onions, diced

3 celery stalks, diced

2 bell peppers, diced

3 garlic cloves, minced

Cajun seasoning

1 eggplant, diced

1 zucchini, diced

1 yellow squash, diced

Worcestershire sauce

Tabasco sauce

1 can diced tomatoes

½ cup cornstarch mixed with 1/3 cup cold water

Sauté diced onions, celery, peppers and garlic in pureed onion. Add

Cajun seasoning. Cook until vegetables are soft.

Add remaining vegetables and tomatoes. Season with Tabasco and Worcestershire sauce.

Cook until vegetables are tender crisp. Add cornstarch and water mixture to thicken

sauce and continue to cook until warm throughout.


61

Potato Leek Soup

Yield: 4-6 servings

4 cups peeled and chunked potatoes

4 cups vegetable broth

2 leeks, white parts only, washed well and sliced

½ teaspoon onion powder

¼ teaspoon garlic powder

1/8 teaspoon freshly ground white pepper

1 pint soy milk, plain

¼ teaspoon dried dill (optional)

½ cup chopped scallion (optional)

Place the potatoes, water, and leeks in a medium-sized soup pot. Bring

to a boil, reduce the heat, cover, and cook until the potatoes are tender,

about 30 minutes. Transfer to a blender or food processor and process

until smooth and creamy. Or transfer only half of the soup to a blender

or processor and blend until smooth and creamy. Return to the pan and

stir to mix. This will yield a creamy soup with chunky vegetables.

Add the remaining ingredients. Heat through. (If you are using the optional ingredients,

cook over very low heat for 10 minutes.) Remove from heat, add soy milk, mix well and

serve.

Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary

McDougall, p. 136-137

62

Grilled Vegetarian Wraps

Yield: 4 wraps with hummus

1 zucchini, sliced

1 sweet red peppers, seeded and sliced

1 yellow squash, sliced

1 portobello mushrooms, sliced

1 tomato, seeded and diced

1 onion, peeled and sliced

1 cup sprouts

¼ cup hummus (see recipe below)

4 whole wheat tortillas

Lightly spray aluminum foil lined jellyroll pan with nonstick cooking

spray. Arrange vegetables in single layer and bake at 400 degrees F

until vegetables are browned and tender, about 30 minutes. Or, lightly

spray grill surface with non-stick cooking spray and grill vegetables

over medium-hot coals until browned and tender.

Spread hummus on tortilla, fill center of tortilla with vegetables and ¼ cup sprouts. Roll

tortilla around vegetables to make wrap.

Hummus (Creamy Chickpea Puree)

Yield: 4 servings

1 (15-ounce) can chickpeas (garbanzo beans)

2 tablespoons lemon juice

¼ teaspoon ground cumin

1 small garlic clove, minced

Pinch cayenne pepper

2 tablespoons minced parsley

1 tablespoon minced red onion

Drain chickpeas, reserving juice. Do not rinse. Transfer peas to a food processor or

blender and blend with ½ cup reserved chickpea juice, lemon juice, cumin, garlic, and

cayenne. Add parsley and red onion and pulse briefly just to mix.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 152

63

12-Layer Salad

Yield: 6 main-dish servings

2 cups sliced spinach leaves

2 medium carrots

1 ½ cups sliced celery

2 cups thinly sliced red cabbage

2 cups small broccoli florets

2 cups chopped iceberg lettuce

1 medium yellow bell pepper, sliced

1 medium tomato, sliced

1 ½ cups cut green beans, cooked until crisp-tender, cooled

1 cup finely chopped parsley, divided

1 can (15 ounces) dark red kidney beans, rinse, drained

1 medium red onion, thinly sliced

Garlic Dressing:

¾ cup fat-free mayonnaise

¾ cup fat-free sour cream


1 teaspoon dried basil

1 teaspoon dried oregano

¾ teaspoon dried tarragon

Layer spinach, carrots, celery, cabbage, broccoli, lettuce, pepper, tomato, green beans, ½

cup parsley, kidney beans, and onion in 2 ½-quart glass salad bowl. Combine all

dressing ingredients; refrigerate until ready to use. Spread dressing over top of salad and

sprinkle with remaining ½ cup parsley. Toss salad and serve immediately or refrigerate

up to 24 hours.

Adapted from 1,001 Low-fat Vegetarian Recipes, Sue Spitler, p. 628-629

64

Banana Cake

Yield: 9 servings

2 cups whole wheat pastry flour

1 cup raw wheat germ

2 teaspoons baking soda

½ teaspoon salt

4 ripe bananas, mashed (about 2 ½ cups)

½ cup sugar

¾ cup soy milk or rice milk

1 teaspoon vanilla

1/3 cup raisins or chopped dates

Powdered sugar for dusting (optional)

Preheat the oven to 350 degrees. Mix the flour, wheat germ, soda, and

salt in a mixing bowl.

In another mixing bowl, mash the bananas and mix in the sugar, milk, and vanilla. Add

the flour mixture, along with the raisins or dates, and stir to mix.

Spread into an oil-sprayed 9 x 9-inch pan, and bake for 55 minutes, until a toothpick

inserted into the center comes out clean.

Dust with powdered sugar if desired.

Source: Fat Free & Easy, Jennifer Raymond, p. 129

65

Shells Stuffed with Spinach and

Tofu

Yield: 4 servings (5 shells each)

Cooking Spray

1 ½ cups chopped onions


1 package (10 ounces) spinach leaves, torn

¾ cup finely chopped spinach

1 ½ tsp. dried basil leaves

1 ½ package (14-ounce size) firm tofu, finely chopped

1 ½ cups fat-free mozzarella cheese

2 Tbsp. grated fat-free Parmesan cheese

20 jumbo pasta shells (6 ounces), cooked until al dente

2 cups Ornish friendly tomato sauce

Spray skillet with cooking spray; heat over medium heat until hot.

Sauté onions and garlic until transparent, 3 to 5 minutes.

Wash spinach; add to skillet with eater clinging to leaves. Add parsley and basil and

cook, covered, over medium heat until spinach is wilted, 3 to 5 minutes. Remove from

heat and cool slightly. Stir in tofu and cheese.

Stuff each shell with about 3 Tbsp. tofu-cheese mixture. Arrange shells in baking pan

and spoon tomato sauce over. Bake at 350 degrees, loosely covered, until hot through, 20

to 25 minutes.

Adapted from 1,001 Low-fat Vegetarian Recipes, Sue Spitler, p.353

66

Apple Cranberry Cake

Yield: one 10-inch round, 12 servings

1 cup unbleached all-purpose flour

1 cup egg beaters or egg whites

1 cup oat bran

1 teaspoon cinnamon

1 tablespoon baking soda

¼ cup sugar

2 cups non-fat yogurt

2 cups unpeeled, cored apples, diced ½ inch

½ cup maple syrup

1 teaspoon grated lemon zest

2 tablespoons vanilla extract

½ cup dried cranberries

2 cups bread crumbs from stale fat-free bread

Preheat oven to 375 degrees F. In a bowl, stir together flour, oat bran,

baking soda, and cinnamon until well blended. In a second bowl, whisk

together yogurt, maple syrup, lemon zest, and vanilla. Stir in

cranberries, and bread crumbs. In a third bowl, whisk egg whites, and sugar. Add flour

mixture to yogurt mixture, stirring just to blend. Do not overwork. Gently fold in egg

whites, then apples, taking care not to overwork batter. Transfer to a 10-inch round cake

pan, either nonstick or lightly sprayed with nonstick cooking spray. Bake until firm to

the touch and lightly browned, about 45 minutes. Cool in pan before un-molding.


caesar salad with homemade croutons · 1 large sweet potato, unpeeled, cut into 1-inch slices 1...

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