* Exported from MasterCook * Zippy Cheese Artichoke Oven Omelet Recipe By : Serving Size : 6 Preparation Time : 0:15 Categories : Side Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup picante sauce or salsa -- hot or mild 1 cup artichoke hearts -- chopped 1/4 cup (1 ounce) Parmesan cheese -- grated 1 cup (4 ounces) Monterey Jack cheese -- shredded 1 cup (4 ounces) sharp Cheddar cheese -- shredded 6 large eggs 1 (8 ounce) ca sour cream Tomato wedges -- optional Parsley sprigs -- optional Preheat oven to 350 F. Butter a 10-inch quiche dish. Spread the picante sauce on the bottom. Distribute the chopped artichokes evenly over the picante sauce. Sprinkle Parmesan cheese over the artichokes. Sprinkle with Monterey Jack and Cheddar cheese. Blend the eggs in a blender until smooth. Add the sour cream to the eggs and blend until mixed. Pour the egg mixture over the cheeses. Bake uncovered for 30 to 40 minutes, or until set. Cut into wedges and serve garnished with tomato wedges and parsley. Source: "American Dairy Association" S(Internet Address): "http://www.ilovecheese.com/" T(Cook Time): "0:35" - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Swedish Rice Pudding Recipe By : Serving Size : 6 Preparation Time : 0:00 Categories : Dessert Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked rice 1/2 cup sugar 1/2 teaspoon salt 6 cups milk 1 whole blanched almond 1 teaspoon vanilla extract Ground cinnamon for garnish -- optional Combine rice, sugar, salt and milk in top of double boiler. Cover and cook over simmering water 1-3/4 to 2 hours or until thickened, stirring frequently. Stir in almond and vanilla extract. Serve with cinnamon, if desired. Source: "The Rice Council" S(Internet Address): "www.usarice.com" - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Old Fashioned Baked Beans Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Blueberry Crunch Coffee Cake Recipe By : Serving Size : 9 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Butter 1/2 Cup Sugar 1 Egg 1 Cup Flour 1 Teaspoon Baking powder -- Double-acting 1/4 Teaspoon Salt 1/3 Cup Milk 1/2 Teaspoon Vanilla extract 2 Cup Blueberries -- Fresh or frozen TOPPING: 1/4 Cup Butter 1/2 Cup Sugar 1/3 Cup Flour 1/2 Teaspoon Cinnamon -- Ground Make cake batter by creaming butter, sugar and egg; add dry ingredients alternately with milk and vanilla. Spread batter in a greased 9 x 9 square baking pan and top with berries. Combine the topping ingredients using a fork or pastry blender. Sprinkle mixture over berries. Bake at 350 degrees, 25 - 30 minutes or until it test done. - - - - - - - - - - - - - - - - - - - NOTES : Recipe by: A Very Berry Cookboo Nutr. Assoc. : 0 * Exported from MasterCook * "Cheese" Sauce Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup cooked -- peeled potato 2 cups water 1 4 oz jar pimientos 1/2 teaspoon onion powder 1/4 cup brewer's yeast flakes (nutritional yeast) 3 tablspoons cornstarch 2 tablespoons fresh lemon juice 1 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 cgibas@cysteine.ncsa.uiuc.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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: SueSmith9@aol.com No time to cook. Too busy collecting recipes. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 taste 4 cups cooked small red beans (3_15 1 oz -- - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. The sauce will thicken. add: 1 cup of ground tomatoes or tomato puree juice of one lemon stir, adjust seasonings. Add tofu and simmer until it absorbs some of the seasonings. Add more water if necessary. serve with rice Posted by cgibas@cysteine.ncsa.uiuc.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 i forgot! italian herbs to taste 1/2 cup 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 tablespoon applesauce (sub. for b*tt*r) 2 cups bread flour 1/3 cup oat flour (process rolled oats in food proc.) 4 teaspoons sugar 1/2 teaspoon salt 1 teaspoon yeast 1/3 cup maple syrup 1/4 cup brown sugar 1/4 teaspoon cinnamon 1/8 teaspoon nutmeg 1/2 cup raisins -- (1/2 to 1) 2/3 cup 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. This dish looked stunning in my black octagonal serving dish. A splash of lemon or lime might also be tasty. Posted by artemis@netcom.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 dashes tamari sauce 1/2 teaspoon garlic powder 1 pepper to taste 1 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 SueSmith9@aol.com 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 asking@students.wisc.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 floris@clark.net (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. Nutr. Assoc. : 0 * Exported from MasterCook * 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. Bring to a boil, reduce heat, cover and simmer for about 15 min. 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Lentil Enchiladas Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1 cup lentils 1 onion -- chopped (recipe called for "small" onion -- i used a large one) 1 green pepper -- chopped 2 teaspoons garlic (i used fresh oil-free garlic from a jar) 1 teaspoon red pepper 1 teaspoon black pepper 1 teaspoon cumin 1/2 cup salsa 1 ff tortillas -----optional garnishes----- 1 chopped fresh tomatoes 1 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Leftover Pasta Frittata (Ovo) Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 eggs whites 1 leftover pasta 1 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Le Risotto Aux Champignons Tessinois Recipe By : Serving Size : 4 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces brown rice 1 onion -- chopped fine 1 clove garlic -- chopped fine 1 teaspoon rosemary 1/3 ounce dried mushrooms -- soaked get something exotic & flavorful 7/8 cup vegetable broth 7/8 cup merlot or other red wine 2 ounces 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 cloves garlic -- (1 to 2) 1 T dried red chili (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 john.whitney@loebbs.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 jrg14@cornell.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 mindy.s.mymudes@uwrf.edu 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Indian Potato Cakes (Vegan) Recipe By : Serving Size : 1 Preparation Time : 0:00 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 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Hummus (Home-Made) Recipe By : Donna Nicoletti from Reversing Heart Disease(Ornish) Serving Size : 4 Preparation Time : 8:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chickpeas -- dry 5 cups water 6 bay leaves -- or so 3/4 cup chopped onion 1 garlic clove 2/3 cup tomato puree 2 tablespoons lemon juice 3/4 teaspoon ground cumin 1/4 teaspoon paprika 1/8 teaspoon cayenne 1/4 teaspoon black pepper 3/4 teaspoon 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. - - - - - - - - - - - - - - - - - - - Serving Ideas: garnish with Parsley Nutr. Assoc. : 0 * Exported from MasterCook * 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 pronin@posgate.apana.org.au (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 (unseasoned) 1 tablespoon mirin 2 t's tamari 1/2 teaspoon fresh black pepper 1 1/2 t's arrowroot 1/8 teaspoon 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" <20676AC@msu.edu> 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 cscalzi@hi.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.807 - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Hearty Oatmeal Loaf Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup apple juice 3/4 cup water 2 tablespoons honey 3 tablespoons orange juice concentrate 1 1/2 teaspoons salt 2 1/2 cups -- - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - NOTES : vegetables can also be grilled Nutr. Assoc. : 0 * Exported from MasterCook * 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 MAYFLIES@aol.com 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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,. Cook gently for 1 minute. Add cumin and cook for 30 seconds. 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 - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 john.whitney@loebbs.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Garlic Mashed Taters (Lacto) Recipe By : KSipes@SEIC.COM 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 KSipes@SEIC.COM 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 artemis@netcom.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. :A recipe adapted from Lorna Sass's _Vegetarian Cooking Under Pressure_: 1.807 - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - NOTES : Use large garlic cloves. Nutr. Assoc. : 0 * Exported from MasterCook * Fruit Smoothies Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large can diced pineapples in their own juice 1 cup finely sliced strawberries 1 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 staford@Okway.okstate.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Fruit Pudding (Lacto) Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----filling----- 1 large cooking apple (would work fine with a dessert apple) 1 250 gram pac of ready-to-eat prunes 4 tablespoons sugar 1 cup water 1 teaspoon lemon juice -----topping----- 3/4 cup flour 2 teaspoons baking powder 1 pinch salt 1/3 cup skimmed milk -- or substitute 2 tablespoons apple sauce 1 tablespoon 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 williams@vmark.co.uk (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 Cindy_Bloch@transarc.com 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 artemis@netcom.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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. I made six good sized dinners with falafel and 2 with just vegetables. I probably used between 1.5 and 2 cups of falafel mix. 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. Serve with bread if you have it. I like to put picante sauce on mine. Source: I changed a recipe that a friend made for us before I became a vegetarian. Posted by dwahl@aries.uthscsa.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 Roni.Gildenston@corp.sun.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Ff Hummus/Eggplant Recipes Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 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 jrg14@cornell.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 1/2 tablespoon parsley patch seasoning 1/4 teaspoon garlic powder 2 tablespoons 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 elinorl@mcn.org (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Fatfree Products Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 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 up, put them on Fat-Free Flour Tortillas (also pretty easy to find), add taco sauce and a little fat free cheese, and you have great burritos in a hurry. If you are feeling a little more industrious, cook up some onions, garlic, and peppers, too. 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...... - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 Judy.Mingram@west.sun.com (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 mormaker@rmii.com 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Fat Substitutes Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FAT SUBSTITUTES. 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. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Fat Free Grilling A La Paul Prudhomme Recipe By : Serving Size : 1 Preparation Time : 0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 vegetables 1 balsamic vinegar 1 onions 1 garlic 1 tamari sauce 1 cajun spices 1 tomato sauce 1 broth 1 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * Ziti With Great Northern Beans Recipe By : tkreider@census.gov (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 tkreider@census.gov (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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" Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 terri@vt.edu (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, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. - - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 * Exported from MasterCook * 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 wha