White Bean Soup with Winter Greens

White Bean Soup with Winter
Greens
Yield: 8 servings
1 bunch fresh kale or chard
2 (15 ounce) cans navy beans or cannellini beans
3 cups Vegetable Broth
1 russet-type baking potato, peeled, diced ½”
1 bay leaf
1 teaspoon grated lemon zest
½ medium yellow onion, chopped
Salt and pepper
2 teaspoons minced garlic
Remove and discard tough kale ribs. Bring a large pot of salted water to
a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a
sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely.
In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a
simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale
and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay
leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest
and serve.
Source: Jean-Marc Fullsack, Executive Chef,
5
Mushroom and Spinach Lasagna
Yield: 6 servings
2 cups diced mushrooms
1 cup diced onion
1 teaspoon minced garlic
1 (10 ounce) package frozen chopped spinach
1 cup nonfat ricotta cheese
½ cup fresh basil chiffonade
½ cup liquid egg substitute
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
3 cups nonfat Marinara sauce
½ pound dried whole wheat lasagna noodles
1 tablespoon Parmesan-style soy cheese
½ cup grated nonfat mozzarella cheese
Preheat oven to 425 degrees F.
In a saucepan, combine mushrooms, onion, garlic, and ¼ cup water.
Simmer, covered, until onions are soft, about 5 minutes. Uncover and simmer until liquid
evaporates, about 3 minutes. Put frozen spinach in a bowl and microwave until hot
throughout, about 5 minutes. Do not drain. Transfer to a large bowl, and stir in ricotta,
egg substitute, basil, salt, nutmeg, and the cooked mushrooms, onion and garlic.
Cook lasagna noodles in a large pot of boiling salted water until just tender. (Check
package directions for timing.) Drain well. Spread 1-cup marinara sauce in bottom
of a rectangular baking dish, approximately 8 by 12 inches. Top with a layer of noodles,
arranging them side-by-side, without overlapping.
Spread ½ of the cheese and mushroom mixture evenly over noodles. Continue to layer
sauce, noodles, and cheese mixture. End with a layer on noodles and remaining sauce.
Top with mozzarella and Parmesan cheese. Bake, uncovered, until hot throughout, about
30 minutes. Let stand 10 minutes before slicing.
Source: Jean-Marc Fullsack, Executive Chef,
6
Carrot Cake with Cream Cheese
Frosting
Yield: 12 servings or one 9-inch cake
Cake
1/4 teaspoon salt
1/2 cup sugar
2 teaspoons baking soda
2 cups peeled and grated carrots
1 (4 ounce) jar carrot puree
1 teaspoon cinnamon
1 1/4 cups sifted cake flour
1 1/4 cups oat bran
2 teaspoons pure vanilla extract
1 can (4 ounces) crushed pineapple with juice
1/2 cup egg whites (from 4 eggs) or egg substitute
Frosting
8 ounces non-fat cream cheese
1/4 cup sugar
Preheat oven to 425 degrees F. In a large bowl, whisk carrots, sugar, pineapple, carrot
puree, egg whites, vanilla and salt until well blended. In a second bowl, stir together
flour, oat bran, baking soda, and cinnamon. Add dry ingredients to liquid ingredients;
fold gently. Pour batter into a 9-inch pie pan, nonstick or lightly sprayed with nonstick
cooking spray. Bake until lightly browned and firm to the touch, about 30 minutes. Cool
in pan, then unmold and frost. Frosting: beat cream cheese and sugar with a stiff whisk,
a hand-held mixer or a wooden spoon until smooth and creamy. Spread evenly over cake
surface.
Source: Jean-Marc Fullsack, Executive Chef,
7
Black Bean & Cilantro Burritos
Yield: 6 burritos
1 package large low fat, whole wheat flour tortillas or wraps (usually 6
in a package)
1 can black beans, drained and rinsed
1 jar mild salsa
1 package frozen spinach, thawed and well drained
¼ - ½ cup fresh cilantro, chopped
Fat free shredded cheese or low fat soy cheese
Fat free sour cream
Place beans in a mixing bowl and mash slightly with a spoon. Add ½ of
the jar of salsa, more if desired. Mix well. Add the cilantro and
spinach. Mix well.
Place tortilla or wrap on a nonstick baking sheet. In the center of the
wrap, place approximately ½ cup of bean mixture, spreading it out longways. Sprinkle with shredded cheese. Fold in sides of wrap and then roll. Place folded
side down on baking sheet. Bake in oven for 15-20 minutes. Let cool slightly and top
with remaining salsa and sour cream.
Source: Ornish Team, Dr. Dean Ornish Program for Reversing Heart Disease,
Pittsburgh, PA
8
Spanish Rice
Yield: 9 cups, serves 6 to 9
1 cup chopped onion
4 teaspoons minced garlic
6 tablespoons vegetable broth or white wine (optional)
1 28-ounce can stewed tomatoes
1 cup diced green bell pepper
1 cup diced red or yellow bell pepper
1 cup sliced mushrooms
1 15-ounce can drained or vacuum-sealed corn kernels
4 to 6 tablespoons medium or hot salsa
1 teaspoon dried basil
1 teaspoon Italian seasoning
4 cups cooked brown rice
Black pepper
Salt
Chopped fresh cilantro, for garnish
In a large, nonstick pan, braise the onion and garlic in the broth or wine until tender. Add
the stewed tomatoes, peppers, mushrooms, corn, salsa, basil, and Italian seasoning. Bring
to a boil and simmer for 8 to 10 minutes.
In a large serving bowl, combine the hot cooked rice with the sauce and toss well to
combine. Season to taste with pepper and salt. Garnish with chopped fresh cilantro and
serve.
Adapted from: Eat More, Weigh Less; Dr. Dean Ornish, p. 290
9
Fresh Tomato Salsa
Yield: 1 ½ cups
1 cup diced fresh tomato
1 tablespoon chopped cilantro
2 tablespoons finely diced white onion
2 teaspoons lime juice
1 jalapeno chile, seeds and white ribs removed
½ teaspoon minced garlic
Salt to taste
Combine all ingredients in a bowl, stir to blend.
Source: Jean-Marc Fullsack, Executive Chef,
10
Perfect Fat-Free Corn Bread
Yield: One 8-inch square
1 cup unbleached all-purpose flour
1 cup yellow cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon salt
1 cup nonfat milk
¼ cup unsweetened applesauce
2 egg whites
Preheat oven to 425 degrees F. Spray an 8-inch nonstick pan lightly
with nonstick spray.
In a medium bowl, stir together flour, cornmeal, sugar, baking powder,
and salt. In a large bowl, whisk together milk, applesauce, and egg
whites.
Put the prepared pan in the oven to preheat for a minute or two while
you combine the ingredients; take care not to overheat as spray burns easily.
Add dry ingredients to liquid ingredients. Stir lightly just to blend; do not overmix. Pour
into prepared preheated pan. Bake until top is lightly browned and springs back when
touched, about 20 minutes.
Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 183-184
11
Stuffed Cabbage with Lentils and
Brown Rice
Yield: 4 servings
Stuffing:
3 cups vegetable broth, homemade or store-brought
1 cup diced onion
½ cup diced carrot
½ cup diced celery
½ cup lentils
1 teaspoon minced garlic
1 teaspoon caraway seed
½ teaspoon salt
¼ teaspoon black pepper
1 cup brown rice
1 large head cabbage (about 2 ½ pounds)
Sauce:
1 ½ cups nonfat marinara sauce, homemade or store-bought
Bring vegetable broth to a simmer in a large saucepan. Add onion, carrot, celery, lentils,
garlic, caraway seed, salt, and pepper. Simmer 5 minutes. Add rice, stir with fork, and
return to a simmer; cover and reduce heat to lowest setting. Cook 20 minutes. Remove
from heat and let stand 5 minutes.
Preheat oven to 425 degrees F.
Cut out and remove the cabbage core. Bring a large pot of salted water to a boil over
high heat. Add cabbage and simmer, turning the head occasionally with tongs so it cooks
evenly. After about 12 minutes, the outer leaves should begin the peel away from the
head. Carefully remove them with tongs to a bowl of ice water to stop the cooking. You
will need twelve large pretty leaves for stuffing. Reserve the remaining cabbage for
another use, such as soup.
Drain the twelve blanched leaves and pat them dry. Spread them out on a work surface.
Put a scant ½ cup stuffing on the bottom third of each leaf. Roll the bottom of the leaf
over the filling, fold the sides in, then continue rolling to enclose the filling neatly.
Arrange rolls in a baking dish just large enough to hold them in one layer. Top with
marinara sauce, spreading it evenly over the rolls. Bake until rolls are hot throughout,
about 15 minutes. Serve with additional marinara as desired.
Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 243-244
12
Steamed Red Potatoes and Baby
Peas
Yield: 4 servings
½ cup vegetable broth, homemade or store-brought
1 pound small red-skinned potatoes, quartered
1 cup frozen petite green peas
2 green onions, minced
2 tablespoons chopped fresh tarragon
Salt and pepper
Put broth in a medium skillet and bring to a boil over high heat. Add
potato quarters, cover, and reduce heat to low. Cook until potatoes are
tender when pierced, 12 to 14 minutes. Scatter the peas over the
potatoes, cover and cook until peas are heated through, about 2 more
minutes. Uncover; if there is still broth remaining in the skillet, boil,
uncovered, until it evaporates. Gently stir in green onions and tarragon.
Season to taste with salt and pepper.
Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 245
13
Apple Bread Pudding
Yield: 6 cups, 6-12 servings
2 cups nonfat milk
¾ cup maple syrup
1 tablespoon ground cinnamon
1 cup egg whites (6 to 8 eggs)
4 cups diced bread
2 cups apple, peeled, cored and diced
1 cup raisins
Preheat oven to 350 degrees. In a large bowl, combine the milk, maple
syrup, and cinnamon. In another bowl, beat the egg whites until frothy.
Add egg whites to the mixture and stir to combine thoroughly. Add the
bread and toss well. Set aside to soak for 30 minutes.
Fold in the diced apples and raisins and pour into a nonstick or lightly
oiled 8 x 12 x 2-inch baking dish. Bake for 45 to 50 minutes, or until
the top is very brown and crisp. Knife inserted into the middle should
come out clean at this point. Serve warm or at room temperature.
Source: Eat More, Weight Less, Dean Ornish, MD, p. 334-335
14
Hearty Barley-Lentil Soup
Yield: 5 cups vegetable broth
1 cup canned ground tomatoes, or diced tomatoes diced finer by hand
1 cup diced onion
1 cup diced celery
1 cup diced potato
¾ cup dried lentils
½ cup diced carrots
½ cup diced green beans
½ cup pearl barley
1 cup diced zucchini
½ cup dried whole wheat elbow macaroni
Salt and pepper
In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion,
celery, lentils, carrots, green beans, and barley. Bring to a simmer over
medium heat. Cover, adjust heat to maintain a slow simmer, and cook
30 minutes. Add zucchini and macaroni. Cook, uncovered, until
macaroni is done, about 15 minutes. Add additional broth if soup is too
thick. Season with salt and pepper.
Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 257
15
Three Bean Salad
Yield: 4 servings
½ cup canned kidney beans
½ cup canned navy beans
½ cup green beans, fresh or frozen
½ cup wax beans, fresh or frozen
¼ cup chopped onions
1 cup fat free Italian Dressing
Salt and pepper to taste
Drain kidney beans and navy beans. Cook green and wax beans in
boiling water until tender crisp or thaw green and wax beans if using
frozen. Combine all ingredients and refrigerate overnight. Serve
chilled.
Source: Parkhurst Dining Services, Blue Cross Blue Shield; Fifth
Avenue Place
16
Raspberry Cookie Bars
Yield: 24 bars
1 ¾ cups rolled oats
2 cups crisp brown rice cereal
¾ cup whole wheat pastry flour
½ teaspoon baking soda
½ teaspoon cream of tartar
1 tablespoon flax seeds
¾ cup Shredded Wheat cereal, crushed
1 cup honey
1 teaspoon almond extract
¾ cup frozen apple juice concentrate (defrosted)
1 jar (10-oz.) fruit juice-sweetened
Raspberry preserves
Preheat oven to 350 degrees F.
In a large bowl, combine oats, cereal, flour, baking soda, and cream of tartar. Set aside.
In a small saucepan, bring honey and juice concentrate to a boil over medium-high heat,
stirring constantly. Reduce heat and simmer for 1 minute. Remove for heat; cool for 5
minutes. Add vanilla and almond extract. Gently stir into cereal mixture.
In an 8 x 11x 2inch ovenproof glass baking dish, press 2 cups of cereal mixture in bottom
of pan; reserve remaining cereal mixture.
In a small saucepan, melt preserves over medium-high heat; pour over cereal mixture and
spread evenly. Top with remaining reserved cereal mixture.
Bake at 350 degrees F for 30 minutes, or until nicely browned. Cool and cut into 24 bars.
Source: Jean Marc Fullsack, Executive Chef;
17
Tuscan Vegetable Minestrone
Yield: 4 servings
2 cups diced green cabbage
½ cup diced onion
½ cup diced carrots
½ cup diced celery
½ cup diced peeled baking potato
1 can diced tomatoes
5 cups vegetable broth
½ cup diced zucchini
1 (15 ounce) can kidney beans
¼ cup dried elbow macaroni
1 tablespoon minced fresh oregano
Salt and pepper
In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes,
and vegetable broth. Bring to a simmer over moderate heat. Cover,
adjust heat to maintain a simmer, and cook until vegetables are half
done, about 15 minutes. Add zucchini, beans with their juice, and
macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15
minutes. Add oregano. Season to taste with salt and pepper.
Source: Jean-Marc Fullsack, Executive Chef,
18
Penne Spinach Bake
Yield: 6 servings
2 cups uncooked whole wheat penne pasta
1-26 to 28 ounce jar Ornish friendly spaghetti sauce
1-1 pound package frozen cut leaf spinach, thawed and squeezed
1-1 ½ cups fat free sour cream
¼ cup veggie Parmesan cheese
1 teaspoon granulated garlic
1 teaspoon onion powder
1-19 ounce can white kidney beans or cannellini beans, drained and
rinsed
1 ½ cups fat free or veggie mozzarella cheese
1 tablespoon Italian seasoning
Cook penne to desired doneness as directed on package. Drain.
Lightly spray 8” square (2 quart) baking dish with nonstick spray. In
medium saucepan, heat spaghetti sauce over low heat.
In large bowl, combine cooked penne, spinach, sour cream, Parmesan cheese and spices;
mix well. Add beans; toss gently to mix.
Spoon mixture into sprayed dish. Spread with 1 cup warm spaghetti sauce. Top with
remaining penne mixture and remaining ingredients. Sprinkle with cheese. Bake for 20
minutes or until thoroughly heated.
Adapted from Vegetarian Cooking, Jeanie Burke, RD, p. 73
19
Autumn Stew
Yield: 8 servings
1 Tbsp. soy sauce
1 onion, chopped
1 red bell pepper, diced
4 large garlic cloves, minced
1 pound (about 4 cups diced) butternut squash
1 15-ounce can crushed tomatoes
1 ½ tsp. oregano
1 tsp. chili powder
½ tsp. cumin
¼ tsp. black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained (or 2 cups frozen corn)
Heat ½ cup of water and the soy sauce in a large pot. Add the onion,
bell pepper, and garlic. Cook over medium heat until the onion is soft
and most of the water has evaporated, about 5 minutes.
Peel the squash, then cut it in half. Scoop out the seeds and discard. Cut the squash into
½ inch cubes and add them to the cooked onions along with the crushed tomatoes, 1 cup
of water, the oregano, chili powder, cumin, and pepper. Cover and simmer until the
squash is just tender when pierced with a fork, about 20 minutes. Add the kidney beans
and corn with their liquid and cook 5 minutes longer.
Source: Fat-Free & Easy, Jennifer Raymond, p. 80
20
Holiday Tofu Roast
Yield: 8 servings
1 Tbsp. soy sauce
1 onion, chopped
3 cups sliced mushrooms
1 cup sliced celery
½ cup finely chopped parsley
5-6 cups bread cubes
2 tsp. poultry seasoning
¼ tsp. salt
¼ tsp. black pepper
1 cup water or vegetable stock
1 ½ pounds firm tofu
2 Tbsp. cornstarch
2 tsp. Spike seasoning or other vegetable salt
¼ tsp. black pepper
Heat ½ cup water and the soy sauce in a large pot, then add the onion
and cook 3 minutes. Add the mushrooms and celery, then cover and cook over medium
heat for 5 minutes. Stir in the parsley, bread, and seasonings (up to the tofu). Add
enough water or vegetable stock to moisten the dressing (about 1 cup should be
sufficient).
Puree the tofu, cornstarch, Spike, and pepper in a food processor until completely
smooth. Lightly coat a large bread pan with cooking spray then dust it with flour.
Spread a layer of the tofu mixture on the bottom and sides of the pan, reserving about 1
cup for the top. Fill the cavity with dressing and spread the remaining tofu mixture over
the top. Cove the pan with a baking sheet or foil, and bake in a 350-degree oven for 40
minutes. Uncover and continue baking 10 minutes. Remove from the oven and allow the
loaf to cool 10 minutes. Unmold, slice and serve with gravy.
Source: Fat-Free & Easy, Jennifer Raymond, p. 113
21
Cranberry-Wild Rice Stuffing
Yield: 12 servings
1 cup uncooked brown rice
½ cup uncooked wild rice
1 medium onion, chopped
1 cup thinly sliced celery (including leaves)
1 bay leaf
1 tsp. dried rosemary, or 1 Tbsp. fresh
3 cups vegetable broth or water
½ tsp. poultry seasoning
¼ tsp. ground white pepper
1 cup whole berry cranberry sauce
Combine all of the ingredients except the cranberry sauce in a 2 ½-quart
pot. Bring the mixture to a boil over high heat. Reduce the heat to low,
cover, and simmer without stirring for 45 to 50 minutes, or until the
liquid has been absorbed. Remove the pot from the heat, and set aside,
uncovered, for 5 minutes.
Lightly coat a 2-quart casserole dish with nonstick cooking spray. Stir the cranberry
sauce into the stuffing mixture, and loosely spoon the stuffing into the dish. Cover the
dish with aluminum foil, and bake at 350 degrees for 30 to 45 minutes, or until heated
through. Serve hot.
Adapted from Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 73
22
Broccoli Casserole
Yield: 12 servings
1 ½ cups nonfat or soy Cheddar cheese
2 packages (10 ounces each) frozen chopped broccoli, thawed and
drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 ¾ cups nonfat cottage cheese
2 Tbsp. unbleached flour
¼ tsp. ground white pepper
3 Tbsp. finely ground fat-free cracker crumbs
Set aside ½ cup of the grated Cheddar cheese. Combine the rest of the
cheese and all of the remaining ingredients except for the cracker
crumbs in a large bowl, and stir to mix well.
Coat a 2 ½-quart casserole dish with nonstick cooking spray. Place the
broccoli mixture in the dish, sprinkle with the cracker crumbs, and
spread the reserved cheese over the top.
Bake at 350 degrees for 50 minutes, or until the top is golden brown. Let sit for 5
minutes before serving.
Adapted From Fat Free Holiday Cooking, Sandra Woodruff, RD, p. 80
23
Warm Peach Cobbler
Yield: 8 servings
6 medium peaches
1/3 cup sugar
¾ cup unbleached all-purpose flour
¾ teaspoon baking powder
Pinch of salt
6 tablespoons nonfat milk
6 tablespoons liquid egg substitute
½ teaspoon vanilla extract
Preheat oven to 400 degrees F. Peel and slice peaches. You should
have about 4 cups. Sprinkle with 2 teaspoons of sugar taken from the
1/3 cup.
In a bowl, stir together remaining sugar, flour, baking powder, and salt.
In a large bowl, whisk together milk, egg substitute and vanilla. Add
dry ingredients and stir just to blend. Batter will be thick.
Put peaches in a 9-inch nonstick pie pan. Spoon the batter over the peaches, smoothing it
with the back of the spoon. It doesn’t need to cover the peaches completely; in fact, it
looks nice if some of the peaches are poking through. Bake until the fruit is bubbly and
the topping is browned, about 30 minutes.
Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 166
24
Hearty Bean Soup
Yield: 10 servings
1 cup textured vegetable protein, granules
1 large onion, chopped
3 cloves garlic, minced
4 carrots, sliced
3 stalks celery, chopped
3 medium potatoes, diced
1 16-ounce can stewed tomatoes
4 cups cabbage, shredded
1 Tbsp. parsley
1 can soybeans
1 can great northern beans
4 cans vegetable broth
1 ½ tsp. lite soy sauce
4 Tbsp. tomato paste
Salt and pepper to taste
Rehydrate textured vegetable protein with ¾ cup water, set aside. In
stock pot place onion, garlic, carrots, celery and potatoes, add 1 can broth, bring to boil,
turn down heat and simmer 15 minutes. Add TVP, tomatoes, cabbage, parsley, beans,
tomato paste and 2 additional cans broth, and 1 ½ teaspoon lite soy sauce. Bring to boil,
lower heat and simmer slowly, stirring occasionally for 45 minutes.
Comment: this soup is best if made the day before and chilled overnight in the
refrigerator. Heat well before serving. Serve with toasted sourdough bread slices.
Adapted from The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD,
p. 85
25
Autumn Vegetables in a Squash
Yield: 8 servings
2 acorn squash, 4-5 pounds each
Salt to taste plus 1 tsp.
Black pepper to taste plus ½ tsp.
4 cups small brussel sprouts
4 cups diced carrots
2 cups peeled shallots, halved if large or 2 cups peeled baby onions
2 cups diced turnips
2 cups diced parsnips
12 garlic cloves, peeled and left whole, or halved if large
2 cups vegetable broth
2 Tbsp. sugar
1 ½ tsp. dried thyme
Preheat oven to 375 degrees F. Spray squash skin lightly with nonstick
spray. Bake acorn squash whole until a knife slips in easily, about 45
minutes. Let rest 15 minutes, then cut them in half through the stem end. If desired,
make the cuts in a zigzag pattern to give a sawtooth edge to both the squash top and
bottom. Remove the seeds and stringy parts in the seed cavity. Season the cavity with
salt and pepper. Set aside.
Trim ends of brussel sprouts; remove the tough outer leaves. Cut an "x" in the bottom of
each sprout so heat penetrates better.
Combine brussel sprouts and all remaining ingredients, including 1 teaspoon salt and 1/2
teaspoon pepper, in a larger pot. Bring to a boil over high heat. Reduce heat to moderate
and simmer, uncovered, stirring occasionally, until liquid reduces to a glaze and
vegetables are tender, about 20 minutes.
Divide vegetables between the squash cavities. Pass the squash at the table.
Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 226
26
Sage and Herb Whole Wheat
Stuffing
Yield: 12 servings
12 slices stale whole wheat bread
1 medium onion, finely chopped
1 cup finely chopped celery (including leaves)
1 tsp. dried sage
¾ tsp. dried thyme
¾ tsp. dried marjoram
¼ tsp. ground black pepper
2 egg whites, lightly beaten (optional)
2/3 cups vegetable broth
Take 8 of the 12 slices of bread, and tear then into small pieces. Place
the pieces in a food processor or blender, and process into coarse
crumbs. Measure the crumbs. There should be four cups. (Adjust the
amount if necessary.)
Take the remaining 4 slices of bread, and cut the bread into ½-inch cubes. Measure the
cubes. There should be 4 cups. (Adjust the amount if necessary.)
Place the bread crumbs and cubes in a large bowl, and add all of the remaining
ingredients expect for the vegetable broth. Toss to mix well. Slowly add the broth as
you continue tossing, adding a little more than the specified amount if the mixture seems
too dry.
Coat a 2-quart casserole dish with nonstick cooking spray. Loosely spoon the stuffing
into the dish, and bake covered at 325 degrees for about an hour, or until heated through
and the vegetables are tender. Serve hot.
Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 74
27
Molded Cranberry-Apple Relish
Yield: 12 servings
1 package (4-serving size) sugar-free black raspberry gelatin mix
¼ cup light brown sugar
1 ½ cups boiling water
1 ½ cups fresh or frozen cranberries, stemmed and coarsely chopped
1 medium apple, peeled and finely chopped
½ cup finely chopped celery
1/3 cup chopped soy nuts (optional)
Combine the gelatin mix and brown sugar in a large heat-proof bowl.
Add the boiling water, and stir until the mixture is dissolved. Cover and
chill for about 45 minutes, or until the mixture has thickened to the
consistency of raw egg whites.
Stir the remaining ingredients into the gelatin mixture. Pour the mixture
into an ungreased 6-cup mold, cover, and chill for 6 to 8 hours, or until
very firm.
To unmold the relish, dip the mold in warm-but not hot-water for 5 to 10 seconds.
Beware: If the water is too hot or the mold remains in the water too long, the gelatin will
start to melt. Remove the mold from the water and loosen the edges of the mixture with a
knife. Place a serving platter upside down over the mold, and invert the mold onto the
platter. Slice and serve chilled.
Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 82
28
Pumpkin Pie
Yield: 8 servings
Brown Sugar Topping (below)
1 can (16 ounces) pumpkin
1 can (12ounces) evaporated skim milk
3 egg whites or ½ cup cholesterol- free egg product
½ cup sugar
½ cup all-purpose flour
1 ½ tsp. pumpkin pie spice
¾ tsp. baking powder
1/8 tsp. salt
2 tsp. grated orange peel
Heat oven to 350 degrees. Prepare Brown Sugar Topping.
Spray pie plate, 10 x 1 ½ inches, with nonstick cooking spray. Place
remaining ingredients in a blender or food processor in order listed.
Cover and blend until smooth. Pour into pie plate. Sprinkle with
topping. Bake 50 to 55 minutes or until knife inserted comes out clean.
Cool 15 minutes. Refrigerate about 4 hours or until chilled.
Brown Sugar Topping
¼ cup packed brown sugar
¼ cup quick oats
Mix all ingredients
Adapted from Betty Crocker’s New Choices Cookbook, p. 401
29
No Loaf-N-Meat Loaf
Yield: 6 servings
2 cups TVP granules
1 ½ cups vegetable broth-heated
2 small potatoes-grated
½ medium onion-grated
1 cup whole wheat bread crumbs, seasoned
¾ cup egg substitute
2 teaspoons garlic powder
2 teaspoons seasoning salt
1 teaspoon pepper, coarse ground
1 teaspoon Italian seasoning
1 envelope Ornish friendly onion soup mix
In a large bowl place TVP and 1 envelope Lipton Onion Soup Mix.
Rehydrate with 1 ½ cups hot vegetable broth. Set aside for 10-15
minutes. Peel and grate potatoes and onion, add to TVP mixture. Add
all of the remaining ingredients and mix very well. Form into a loaf,
place in sprayed loaf pan. Bake in a 350-degree oven for 45 minutes.
Adapted from: The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD,
p. 115
30
Mushroom Gravy
Yield: 1 ½ cups
1 tablespoon soy sauce
1 cup finely chopped onion
2 cups sliced mushrooms
2 tablespoons whole wheat pastry flour
½ teaspoon garlic granules or powder
¼ teaspoon poultry seasoning
¼ teaspoon Spike or other vegetable seasoning salt
1/8 teaspoon black pepper
Heat ½ cup of water and the soy sauce in a large skillet. Add the onion
and mushrooms. Cover and cook over high heat 10 minutes, stirring
often. Mix the flour with 2 cups of water and add it to the cooked onion
mixture along with the seasonings. Stir constantly over medium heat
until thick. For smooth gravy, puree it in a blender.
Source: Fat-Free & Easy; Jennifer Raymond, p. 106
31
Lemon Bars
Yield: 16 servings
Crust:
24 fat-free vanilla wafers
1/3 cup confectioner’s sugar
1 ½ teaspoon lemon rind, grated
3 tablespoons unsweetened applesauce
Lemon Filling:
¾ cup sugar
2 egg whites
¼ cup Egg Beaters ® (egg substitute)
¾ cup fat-free lemon yogurt
3 ½ tablespoons flour, all purpose
2 tablespoons fresh lemon juice
1 ½ teaspoons lemon rind, grated
½ teaspoon baking powder
Confectioner’ sugar
Preheat oven to 350 degrees F. Spray an 8 x 8-inch baking dish with nonstick cooking
spray. Break the waters into pieces and place in a food processor. Process to make
crumbs. Add the confectioner’s sugar, lemon rind and applesauce; process to make
dough. Flour your fingers, then press the dough into the prepared baking dish. Bake for
15 to 20 minutes, or until the crust feels firm and is lightly browned. Set aside. In a
medium size bowl, place the sugar, egg whites and Egg Beaters. Beat with an electric
mixer until thick and smooth. Add the yogurt, flour, lemon juice, lemon rind and baking
powder. Mix until smooth. Spread over the baked cookie crust. Bake on a 350 degrees
F oven for 25 to 30 minutes or until set and lightly browned. Cool on a wire rack. Place
in the freezer 1 hour before cutting into 16 bars. Keep refrigerated if not serving right
away. Sprinkle with confectioner’s sugar before serving.
Adapted from: The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD,
p. 204
32
Pizza Crust
Yield: One 16-inch pizza
1 cup warm water
1 package active dry yeast
1 ½ cups whole-wheat flour
1 ½ cups unbleached white flour
½ teaspoon salt
Cornmeal
Mix the yeast in the warm water. Stir and set aside for 5 to 10 minutes.
Put the flours and salt in a large mixing bowl. Stir to combine. Add the
yeast mixture. Stir until the dough comes away from the sides of the
bowl. Knead the dough in the bowl about 50 times. Turn the dough out
of the bowl onto a well-floured board. Flour your hands well. Knead
the dough until it is soft and springy and does not stick to you hands.
Add more flour as necessary. Return the dough to the bowl. Cover with
a damp towel and set in a warm place. Let rise for about 1 hour, or until
doubled.
Remove the dough from the bowl and knead for a couple of minutes. Lightly spray the
bottom of a 16-inch pizza pan with cooking spray. Stretch the dough out until it is about
half the size of the pan. Sprinkle the pan with cornmeal. Place the dough in the pan;
spread and pat it out with your fingers and the heels if you hands. (If the dough is well
floured, you can use a rolling pin.) Spread to the edge of the pan. Pull up enough so that
a border is formed to keep in the sauce.
Add fat-free pizza sauce and top with one or combination of the following: veggie
pepperoni, fat-free cheese or shredded soy cheese, onion, red or green peppers,
mushrooms, artichokes, tomatoes, spinach, banana peppers and/or broccoli.
Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary
McDougall, p. 228
33
Embassy Parfaits
Yield: 10 servings
1 fat free pound cake
5 cups fat free vanilla pudding
2 pints strawberries
2 pints red raspberries
2 pints blueberries
1 chopped mango
½ chopped kiwi
In a medium sized bowl, lay pound cake on bottom and then a thin
layer of pudding. Top with strawberries, raspberries, and blueberries.
Repeat this process 2 times. Top final layer with pudding. Garnish
with fresh mangos and kiwi.
Source: Tom DeGori, Executive Chef; Radisson Hotel Pittsburgh –
Green Tree
34
Dilled Cucumber Salad
Yield: 12 servings
5 medium cucumbers, peeled and thinly sliced
1 ½ medium onions, thinly sliced and separated into rings
Dressing:
¼ cup plus 2 tablespoons white vinegar
¼ cup water
4 ½ teaspoons sugar
½ teaspoon salt
4 ½ teaspoons minced fresh dill, or 1 ½ teaspoons dried
Place the cucumbers and onions in a shallow dish. Combine the
dressing ingredients in a small bowl, and pour over the vegetables. Toss
to mix well.
Cover the salad and chill for several hours or overnight, stirring occasionally, before
serving.
Source: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 104
35
Spinach and Noodle Kugel
Yield: 12 servings
8 ounces wide no-yolk egg noodles or whole wheat flat noodles
2 cups nonfat cottage cheese
1 ½ cups grated nonfat mozzarella cheese
2 packages (10 ounces each) frozen chopped spinach, thawed and
squeezed dry
½ cup evaporated skim milk
1 cup fat free egg substitute
¼ teaspoon ground black pepper
¼ cup grated nonfat Parmesan cheese
Cook noodles al dente according to package directions. Drain and
return to pot. Add the remaining ingredients, except for the Parmesan,
to the noodles, and toss gently to mix. Coat an 8 x 12-inch baking dish
with nonstick cooking spray. Transfer the noodle mixture to the dish,
and top with the Parmesan. Bake at 350 degrees F for 50 to 60 minutes,
or until the filling is set and the top is golden brown. A sharp knife
inserted in the center of the kugel should come out clean. Let sit for
5 minutes before serving.
Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.104
36
Green Beans and Mushrooms
Yield: 12 servings
2 pounds fresh green beans
2 cups sliced fresh mushrooms
¼ cup water
1 ½ teaspoons vegetable bouillon granules
¼ teaspoon ground black pepper
Rinse beans and mushrooms with cool water. Trim the ends, and cut
into 1-inch pieces. Place the beans and the remaining ingredients in a 3quart pot, and stir to mix well. Bring the beans to a boil over medium
heat. Reduce the heat to low, cover, and, stirring occasionally, simmer
for 12 to 15 minutes, or until the beans are just tender. (Add a
tablespoon or 2 of water if the pot becomes too dry.) Serve
immediately.
Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.110
37
Cranberry-Pear Conserve
Yield: 12 servings
3 cups diced fresh pears (about 3 medium)
2 cups fresh or frozen cranberries, stemmed
¾ cup pear nectar
¼ cup light brown sugar
¼ cup golden raisins
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
Combine all of the ingredients in a 2-quart pot, and bring to a boil over
medium-high heat. Reduce the heat to low, and simmer uncovered,
stirring occasionally, for about 10 minutes, or until the cranberry skins
have popped open and the mixture has thickened. Cover the conserve
and chill for several hours or overnight.
Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.111
38
Strawberry Vinaigrette Dressing
Yield: 2 cups of dressing
½ pint strawberries, sliced
1 cup balsamic vinegar
½ cup honey
½ teaspoon cumin
1 tablespoon fresh cilantro, chopped
Take ½ of the strawberries and place in blender with remaining
ingredients. Blend until smooth. Transfer into another container and
add remaining strawberries. Stir.
Source: Tom DeGori, Executive Chef; Radisson Hotel Pittsburgh –
Green Tree
39
Eggplant Parmesan Sandwiches
Yield: 4 servings
4 thick slices eggplant (scant ¾ inch thick)
¼ cup no-cholesterol real egg product
1/3 cup seasoned dry breadcrumbs
2 tablespoons grated fat-free Parmesan cheese or Veggie Parmesan
Vegetable cooking spray
4 ounces sliced fat-free mozzarella cheese
2 roasted red peppers, cut into halves
4 whole wheat hoagie buns, toasted
Ornish-friendly pizza sauce
Dip eggplant slices in egg product and then coat generously with
combined breadcrumbs and Parmesan cheese.
Lightly spray large nonstick skillet with cooking spray; heat over
medium heat until hot. Cook eggplant slices over medium heat until
browned on the bottoms, about 5 minutes. Turn and continue to cook over medium heat
until eggplant slices are tender and browned on other side, about 5 minutes. Top each
eggplant slice with 1 ounce cheese; cook covered, until cheese is melted, 2 to 3 minutes.
Place red peppers on bottoms or rolls; top with eggplant, Pizza sauce and top of rolls.
Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 398-399
40
Oh So Tasty! Fruit Dip
Yield: 16 servings
1 package French vanilla instant pudding mix
1 cup skim milk
1 cup sour cream, fat-free
Combine instant pudding mix with milk. Whip until thick. Fold in sour
cream. Refrigerate until ready to serve. Serve with favorite sliced
fruits.
Source: The Cooking Cardiologist, (Expanded 2nd Edition), pg. 32
41
Eggless Nog
Yield: 10 servings
1 quart skim milk
1 cup fat-free egg substitute
¼ cup sugar
½ cup instant vanilla pudding mix
½ teaspoon ground nutmeg
Place all ingredients in a blender, blend until smooth. Chill for several
hours. Shake or stir eggnog well before serving.
Source: The Cooking Cardiologist (Expanded 2nd Edition), Richard
Collins, MD, p. 43
42
Wedding Soup
Yield: 12 servings
8 cups vegetable broth
½ cup celery
½ cup onion
2 cups frozen chopped spinach
1 cups egg substitute
3 each Boca Burger (quartered)
1 cup Acini De Pepe pasta
¼ cup fat-free Parmesan cheese
½ clove garlic
Salt and Pepper
Bring water and vegetable bouillon to a boil. Add celery, onions,
spinach, and pasta. Break Boca Burger into medium-sized pieces and
add to mixture. Cook until the pasta is soft. Beat egg substitute with
Parmesan cheese and garlic. Whisk into the simmering soup. Adjust to
taste with seasonings.
Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth Avenue Place
43
Shells Stuffed with Spinach and
Tofu
Yield: 4 servings (5 shells each)
Cooking Spray
1 ½ cups chopped onions
6 cloves garlic, minced
1 package (10 ounces) spinach leaves, torn
¾ cup finely chopped spinach
1 ½ tsp. dried basil leaves
1 ½ package (14-ounce size) firm tofu, finely chopped
1 ½ cups fat-free mozzarella cheese
2 Tbsp. grated fat-free Parmesan cheese
20 jumbo pasta shells (6 ounces), cooked until al dente
Ornish friendly tomato sauce
Spray skillet with cooking spray; heat over medium heat until hot.
Sauté onions and garlic until transparent, 3 to 5 minutes.
Wash spinach; add to skillet with eater clinging to leaves. Add parsley and basil and
cook, covered, over medium heat until spinach is wilted, 3 to 5 minutes. Remove from
heat and cool slightly. Stir in tofu and cheese.
Stuff each shell with about 3 Tbsp. tofu-cheese mixture. Arrange shells in baking pan
and spoon tomato sauce over. Bake at 350 degrees, loosely covered, until hot through, 20
to 25 minutes.
Adapted from 1,001 Low-fat Vegetarian Recipes, Sue Spitler, p.353
44
Fresh-Steamed Asparagus with
Honey Mustard Sauce*
Yield: 10 servings
2 ½ pounds fresh asparagus (or other vegetables)
Honey Mustard Sauce
2 tablespoons honey
2 tablespoons Dijon mustard
2 tablespoons lemon juice
¼ cup nonfat mayonnaise
Combine the sauce ingredients in a small saucepan, and stir until
smooth.
Rinse the asparagus with cool running water, and snap off the tough
ends. Arrange the asparagus spears in a microwave or conventional
steamer. Cover and cook at high power or over medium-high heat for 4
to 6 minutes, or just until the spears are crisp-tender. Transfer the asparagus to a serving
dish.
While the asparagus are cooking, place the sauce over medium heat, and cook, stirring
constantly, just until the sauce is heated through. Drizzle the sauce over the asparagus,
and serve immediately.
Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 134
*Recipe calls for asparagus, however, any vegetables can be used with the honey mustard
sauce.
45
Cherry Cheesecake
Yield: 12 pieces
1 ¼ cup fat-free graham cracker crumbs
2 tablespoons sugar
2 tablespoons Egg Beaters ® (egg substitute)
Filling:
15 ounces nonfat ricotta cheese
12 ounces nonfat cream cheese
½ cup Egg Beaters ® (egg substitute)
¼ cup all-purpose flour
¾ cup sugar
2 teaspoons vanilla extract
1 tablespoon lemon juice
Topping:
1 ½ cups canned light cherry pie filling
Place the cracker crumbs, sugar and egg substitute in mixing bowl, blend until mixture is
moist and crumbly. Coat a 9-inch spring foam pan with nonstick cooking spray. Use the
back of a spoon to press the crumbs over the bottom of the pan and ½” up the sides. Dip
the spoon in sugar to prevent sticking. Bake the crust in a 350-degree oven for 8 to 10
minutes. Cool the crust to room temperature.
Place all of the filling ingredients in a food processor, and process until smooth. Pour the
filling into the crust, and bake in a 325-degree oven for 55 to 60 minutes, or until the
center feels firm when lightly touched. Turn the oven off, and let the cake cool in the
oven with the door ajar for 1 hour. Remove from oven and cool another hour at room
temperature. Remove from the pan to serving plate. Spread the cherry filling over the
top of the cooled cake. Refrigerate for 6 hours or overnight. Cut into wedges and serve.
Adapted from: The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD,
p. 196
46
Sauerkraut with “Hot Dogs” and
“Sausage”
Yield: 6 servings
2-16 ounce cans sauerkraut
1 package Gimmie Lean sausage product
½ package fat free vegetarian hot dogs
Salt and pepper to taste
Rinse sauerkraut. Dice hot dogs and sausage and combine with
sauerkraut in crock-pot or large casserole dish. Place ~1/2 to 1 inch of
water in the bottom of the pot or dish and let cook in crock-pot or
covered casserole dish in a 325 degree oven for 1 hour. Stir
occasionally. Add additional water as needed. Season with salt and
pepper.
Source: Wendy Vida, RD, Dietitian for the Dr. Dean Ornish Program,
Blue Cross Blue Shield
47
Pierogie Casserole
Yield: 9 servings
1 pound cooked whole-wheat lasagna noodles
1 pound shredded fat free cheddar cheese or soy cheese
1 ½ pounds mashed potatoes
2 cups fat free sour cream
1 pound sauerkraut, drained
1 large onion, sliced
Non-stick vegetable cooking spray
Lightly spray skillet with non-stick cooking spray. Dice onion and sauté
in skillet over medium heat until translucent. Combine cooked onions
with sour cream, potatoes and sauerkraut. Set aside. Place 1 layer of
lasagna noodles on bottom of baking pan. Place a layer of potato
mixture on noodles, then sprinkle shredded cheese on top. Repeat layers
of noodles, potato mixture and cheese, ending with a layer of noodles.
Cover and bake at 375 degrees until heated throughout. Remove cover,
sprinkle top with remaining shredded cheese and bake, uncovered, until cheese is melted.
Source: Tom DeGori, Executive Chef, Radisson Hotel – Green Tree
48
Spiced Pumpkin Bars
Yield: 24 servings
1 cup egg whites, (approx. 8 large eggs) or liquid egg substitute
1 cup unsweetened applesauce
1 ½ cups granulated sugar
2 cups canned unsweetened pumpkin
2 cups unbleached all-purpose flour
1 tablespoon baking powder
½ teaspoon salt
2 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
Confectioners' sugar, sifted
Preheat oven to 375 degrees F. Lightly spray a 12x18x1-inch pan with
nonstick spray.
In a large bowl, whisk together egg whites, applesauce, sugar, and
pumpkin. Sift or stir together the flour, baking powder, baking soda, salt, and spices.
Gently fold dry ingredients into pumpkin mixture; do not overwork. Spread mixture
evenly in prepared pan. Bake until firm to the touch and lightly browned, 20 to 25
minutes. Cool, then slice into 24 bars. Dust lightly with confectioners' sugar just before
serving.
Source: Jean-Marc Fullsack, Executive Chef,
49
Cream of Broccoli Soup
Yield: 6-1 cup servings
2 pounds broccoli
Vegetable cooking spray
1 cup chopped onions
3 cloves garlic, minced
½ teaspoon dried thyme leaves
1/8 teaspoon ground nutmeg
3 ½ cups vegetable stock
½ cup fat-free half-and-half
Salt and white pepper, to taste
6 tablespoons fat-free sour cream
2-3 tablespoons skim milk
1 ½ cup whole wheat croutons or crackers
Peel broccoli stalks; cut broccoli into 1-inch pieces. Lightly spray large
saucepan with cooking spay; heat over medium heat until hot. Sauté
onions and garlic until tender, 3 to 5 minutes. Stir in broccoli, thyme,
and nutmeg; cook 2 minutes longer.
Add stock to saucepan; heat to boiling. Reduce heat and simmer, covered, until broccoli
is very tender, about 10 minutes.
Process soup in food processor or blender until smooth. Return to saucepan; add halfand-half and heat over medium heat until hot. Season to taste with salt and white pepper.
Pour soup into bowls. Mix sour cream and skim milk; swirl about 1 tablespoon mixture
into soup in each bowl. Sprinkle with croutons or serve with crackers.
Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 85-86
50
Crustless Veggie Pie
Yield: 4 servings
1 eggplant, peeled and cubed
1 large green pepper, chopped
1 large onion, diced
3 stalks celery, diced
8 ounces mushrooms, sliced
4 tomatoes, seeded and chopped
1 cup Egg Beaters (egg substitute)
1 teaspoon garlic powder
¼ teaspoon oregano
Salt and pepper to taste
8 ounces fat-free shredded mozzarella cheese
4 ounces fat-free parmesan cheese
Preheat oven to 350 degrees. In a nonstick skillet, lightly sprayed with
cooking spray, over medium-high meat, cook eggplant cubes, bell
pepper, onion and celery for 10 minutes. If to dry, add small amounts of
water or vegetable broth. Add mushrooms and chopped tomatoes and simmer on low for
20 minutes. Remove vegetables from heat and allow to cool.
Add garlic powder, oregano, salt and pepper to egg substitute, blending well. Add cooled
vegetables to the egg mixture and mix well. Pour mixture into a 9-inch pie pan, lightly
sprayed. Top with the two cheeses. Bake for 35 minutes or until a crust forms.
Adapted from The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD, p.
104-105
51
Bean Soup
Yield: 12 servings
3 cups navy beans
3 diced tomatoes
1 cup diced onions
1 cup diced carrots
1 ½ quarts water
1 ½ tablespoons basil
1 medium onion, diced
Salt and pepper to taste
Boil beans in water for 15 minutes; add tomatoes, celery, and carrots.
Cook until beans are soft. In a skillet, sauté onions with basil until
lightly browned, and then add to soup. Simmer for 10 minutes and
adjust flavor with salt and pepper.
Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth
Avenue Place
52
Bulgher-Stuffed Peppers
Yield: 4 servings
4 green or red bell peppers
1 cup bulgher
1 ½ cups fat free vegetable broth
1 teaspoon minced fresh rosemary
1 teaspoon minced fresh thyme
1 teaspoon minced fresh marjoram
1 tomato, chopped
4 scallions, finely chopped
1 cup cooked beans (any kind)
Cut off the tops off the peppers and clean out the insides. Reserve the
tops. Steam the peppers and tops over boiling water of 5 minutes.
Remove from the heat and set aside.
Place the bulgher, broth, and fresh herbs in a medium saucepan. Bring
to a boil, then turn off the heat, cover, and let rest for 30 minutes. Stir
in the tomato, scallions, and cooked beans.
Preheat the oven to 350 degrees F.
Fill the peppers with the bulgher mixture and replace the tops. Put about ½ inch of water
or tomato juice in the bottom of a baking dish. Arrange the peppers in the dish and cover.
Bake for 25 to 30 minutes, or until heated through.
Source: The New McDougall Cookbook, John A. McDougall, MD and Mary McDougall,
p. 260
53
Apple Cranberry Cake
Yield: one 10-inch round, 12 servings
1 cup unbleached all-purpose flour
1 cup egg beaters or egg whites
1 cup oat bran
1 teaspoon cinnamon
1 tablespoon baking soda
¼ cup sugar
2 cups non-fat yogurt
2 cups unpeeled, cored apples, diced ½ inch
½ cup maple syrup
1 teaspoon grated lemon zest
2 tablespoons vanilla extract
½ cup dried cranberries
2 cups bread crumbs from stale fat-free bread
Preheat oven to 375 degrees F. In a bowl, stir together flour, oat bran,
baking soda, and cinnamon until well blended. In a second bowl, whisk
together yogurt, maple syrup, lemon zest, and vanilla. Stir in cranberries, and bread
crumbs. In a third bowl, whisk egg whites, and sugar. Add flour mixture to yogurt
mixture, stirring just to blend. Do not overwork. Gently fold in egg whites, then apples,
taking care not to overwork batter. Transfer to a 10-inch round cake pan, either nonstick
or lightly sprayed with nonstick cooking spray. Bake until firm to the touch and lightly
browned, about 45 minutes. Cool in pan before un-molding.
Source: Jean-Marc Fullsack, Executive Chef with
54
Garlicky Lima Bean Soup
Yield: 6 side-dish servings (about 1 cup each)
Garlic flavored vegetable cooking spray
2 cups coarsely chopped onions
10 large cloves of garlic, peeled, quartered
1 teaspoon crushed red pepper
2 cans (17 ounces each) lima beans, rinsed and drained
3 cups vegetable stock
1 teaspoon dried thyme leaves
½ cup fat free half-and-half
Salt and pepper to taste
Cayenne pepper, or paprika to garnish
Parsley, finely chopped, as garnish
Spray large saucepan with cooking spray; heat over medium heat until
hot. Cook onions, garlic, and red pepper, covered, over medium to
medium-low heat until onions are tender, 8 to 10 minutes. Add beans,
stock, and thyme to saucepan; heat to boiling. Reduce heat and simmer,
covered, 5 to 10 minutes.
Process soup in food processor or blender until smooth; return to saucepan. Stir in halfand-half; cook over medium heat 5 minutes, stirring occasionally. Season to taste with
salt and pepper.
Serve soup in bowls; sprinkle lightly with cayenne pepper and parsley.
Adapted from: 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 511
55
Mushroom Stroganoff
Yield: 6 to 8 servings
1 large onion, chopped
1 pound portobello mushrooms, sliced
1 cup soy milk
1 cup vegetable broth or water
2 tablespoons soy sauce
2 tablespoons apple juice
Dash cayenne
2 cups sliced seitan or firm tofu
2 tablespoons cornstarch or arrowroot, mixed with 1/3 cup cold water
Sauté the onion in a small amount of water for 2 to 3 minutes. Add the
mushrooms and sauté until the mushrooms are slightly limp. Add the
soy milk, broth, soy sauce, apple juice, and cayenne. Stir well. Add the
seitan or tofu. Mix. Cover and cook over low heat for 20 minutes. Add
the cornstarch or arrowroot mixture to the pan and stir until thickened.
This will keep in the refrigerator up to a week in a covered container. Do not freeze.
Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary
McDougall, p. 215
56
Angel Food Cake
Yield: 8 to 10 servings
1 cup cake flour
1 1/2 cups sugar
2 cups egg whites (6 to 8 eggs)
1 teaspoon pure vanilla extract
1/4 teaspoon almond extract
1/4 teaspoon salt
Preheat oven to 350 degrees. Sift the cake flour and 3/4 cup sugar
together three times. Set aside. Whip the egg whites until foamy with
the whisk attachment of an electric mixer. Gradually beat in the rest of
the sugar. Add the extracts and salt. Beat just until stiff peaks form.
Do not overbeat. Remove the bowl from the mixer.
With a whisk or spatula fold the flour and sugar mixture by thirds into
the egg whites. Place the batter in an ungreased 10-inch tube pan. Bake
for 40 to 45 minutes, or until cake is golden brown and springs back to
the touch. Invert the cake to cool. Remove it from pan and serve.
Source: Eat More, Weigh Less, Dean Ornish, MD, p. 335
57
Mashed Potato Pie
Yield: 8 portions
1 cup unflavored TVP beef granules
¾ cup hot water
1 medium onion, diced
¾ cup ketchup
1 tablespoon brown sugar
1 tablespoon yellow mustard
1 tablespoon vinegar
1-16 ounce package frozen peas and carrots, cooked and drained
1 teaspoon salt-free herb and spice mix (Mrs. Dash works well)
3 cups cooked potatoes, mashed
½ cup skim milk, warmed
2 tablespoons dried minced onions or chives
Onion powder to taste
1/3 to ½ cup nonfat sour cream
2 tablespoons snipped fresh parsley
Pepper to taste
Paprika
Nonfat Cooking spray
Reconstitute TVP granules wit the hot water. Stir until completely moistened. Spray a
skillet with cooking spray ad cook reconstituted TVP granules with chopped onion until
onion is translucent. Add ketchup, brown sugar, mustard, and vinegar and simmer 5
minutes to blend flavors. Place mixture in the bottom of a 2-quart casserole dish that has
been sprayed lightly with a nonfat cooking spray.
Place the drained peas and carrots on top of the TVP mixture. Season them with the herb
and spice seasoning.
Add the minced onion to the warmed skim milk and set aside. Mach the potatoes
thoroughly, adding milk mixture, sour cream, parsley, pepper and onion powder. Spread
the potatoes over the top of the vegetables. Sprinkle with paprika. Cover and bake at
350 degrees for 30 minutes or until hot.
Adapted from Vegetarian cooking for Healthy Living, Mary Ter Meer, BS and Jamie
Gates Galeana, MS, RD, LD, p. 109
58
Oatmeal Raisin Cookies
Yield: 24
1 cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
1 cup brown sugar, packed
¼ cup unsweetened applesauce
3 tablespoons Egg Beaters®
2 teaspoons water
1 tablespoon WONDERSLIM® Fat/Egg substitute or Smucker’s
Baking
Healthy Oil Replacer
1 teaspoon vanilla
1 1/3 cup quick-cooking oatmeal
1 cup raisins
In a small bowl, combine the flour, baking powder, soda, salt and
cinnamon. Mix well. In a large bowl, combine the brown sugar, applesauce, Egg
Beaters, water, Wonderslim egg and fat substitute and vanilla. Mix well. Stir in the flour
mixture. Add the oatmeal and raisins, mix well. Drop by rounded teaspoonfuls, onto a
strayed cookie sheet. Bake in a 375 degree oven for 10 to 12 minutes, or until lightly
browned. Remove the cookies from the baking sheet and let cool on a wire rack.
Adapted from: The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD,
p. 207
59
Spanish Black Bean Soup
Yield: 8 servings
1 ½ pound black beans
2 pounds potatoes, peeled and diced
6 tomatoes, peeled, seeded, and diced
1 tablespoon red wine vinegar
¾ teaspoon red wine vinegar
¾ teaspoon Tabasco
1 tablespoon salt
1 teaspoon thyme
3 teaspoons cumin powder
1 teaspoon coriander powder
3 ½ quarts vegetable stock or water
3 cloves garlic
1 cup onions, diced
3 tablespoons chili powder
½ cup fresh cilantro, chopped
Scallions
Salsa
Soak the beans overnight in water. Cook black beans, stock, potatoes, and spices for 1
hour. Add 1 cup of diced onions, and 6 tomatoes. Add 3 crushed cloves of garlic. Cook
for 1 more hour. Puree 1/8 of soup and add 1 tablespoon red wine vinegar and ¾
teaspoon Tabasco. Add pureed soup back to bean mixture. Garish with chopped green
scallions and salsa.
Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth Avenue Place
60
Red Pepper Couscous
Yield: 8 servings
1 box couscous, steamed and fluffed with fork
2 roasted onions, pureed
2 celery stalks, diced
4 red peppers, roasted
2 pounds extra firm tofu, diced
3 cups vegetable broth
2 tablespoons whole wheat flour
Garlic powder, to taste
Paprika, to taste
Salt and pepper to taste
Sauté vegetables in juice from red peppers and pureed onions. Add tofu.
Add stock and thicken with a paste of whole wheat flour and cold water.
Add spices. Pour over couscous.
Source: Parkhurst Dining Services, Blue Cross Blue, Fifth Avenue Place
61
English Holiday Trifle
Yield: 12 servings
Cake:
1 ¼ cup egg substitute
¾ cup sugar
½ teaspoon almond extract
¾ cup sifted cake flour
¾ teaspoon baking powder
¼ teaspoon salt
OR
Angel food cake mix, prepared according to package directions
Combine egg substitute, sugar, and extract in a mixing bowl. Beat until
thick and lemon colored. Sift together cake flour, baking powder, and
salt. Fold into egg mixture. Lightly spray jellyroll pan with nonstick
cooking spray. Turn mixture into pan. Bake 350 degree oven for 20
minutes or until done. Take out of rack to cool. Tear into pieces. Can
substitute store bought or boxed angel food cake mix.
Fruit:
1 (1 pound 3 ounce) can sliced peaches, well drained, or any fruit of your choice
Pudding:
2-3 packages Jell-O fat free, sugar free instant vanilla pudding
Make according to package directions with skim milk.
Raspberry Sauce:
2-10 ounce packages frozen raspberries, thawed
¼ cup sugar
Water
1 tablespoon lemon juice
2 tablespoons cornstarch
Drain raspberries and reserve juice. Add enough water to juice to make 1 ½ cups.
Combine sugar and cornstarch in 2-quart saucepan. Gradually stir in other liquids.
Cook, stirring constantly until thickened. After partially cooled, add berries and cool
completely.
Directions for Trifle:
Layer 1/3 cake in 4-quart crystal bowl. Top with 1/3 raspberry sauce, 1/3 cup pudding,
and 1/2 cup peaches. Repeat layers. Top with remaining cake, raspberry sauce and
pudding. Garnish with sliced strawberries and kiwi slices. Refrigerate 1 hour before
serving.
Source: Ornish Participant, Cohort 14, Fifth Avenue Place, Pittsburgh
62
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