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Victoria Schiloni, who owns and operates a vegetarian catering service in
Philadelphia, offered her Basic Bean Burger (above) along with a peanutty
variation (follows).

Posted by Terry Frye Issue 3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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Title: Peanut Burgers With Satay Sauce
Categories: Digest, Nov.
Yield: 1 servings

1 sm Onion, minced
1 Clove garlic, minced
1 sm Chili pepper, chopped
1 t Sesame oil
1 t Sesame oil
1 c Natural chunky peanut
Butter
1/4 c Teriyaki sauce
2 t Brown sugar
1/4 c Water
1 t Tomato paste
1 t Sesame tahini
Salt & pepper to taste

Follow the direction for Basic Bean Burgers above with the following
changes. Omit the oregano and add 1/2 teaspoon ginger. During the last
pulse of the food processor add 1/4 cup chopped peanuts. Leave them
crunchy. Form into patties as described above and serve with Satay Sauce.

In a heavy saucepan saute the onion, garlic, and chili pepper in the sesame
oil and corn oil. When translucent, add the peanut butter and stir until
melted. Add the rest of the ingredients. Simmer over medium heat for 10
minutes. Serve over grilled peanut burgers.

Posted by Terry Frye Issue 3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV. H Satay Sauce:

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Title: Bangkok Bean Burgers With Peanut Cilantro Sauce
Categories: Digest, Nov.
Yield: 1 servings

1 lb Firm tofu
2 c Cooked black beans, well
Drained
3/4 c Quick-cooking oats,
Uncooked
1/2 c Red onion, finely chopped
1/2 c Carrots, finely grated
1 t Plus 1 tsp grated fresh
Ginger root
2 t Tarmari or soy sauce
2 t Packed brown sugar
2 Cloves garlic, minced
1 To 3/2 tsp red pepper
Flakes

x Vegetable oil
x Flour for dusting
x slice peeled cucumber

Squeeze tofu in paper towels to discard excess water. Mash tofu in a large
bowl. Add rest of ingredients except for oil, flour, and cucumbers. Mix
well. Lightly brush both sides of patties with vegetable oil and dust with
flour. Brush gill rack with oil. Cook over medium-hot coals about 4
minutes on each side. Serve on toasted buns and top with Peanut Cilantro
Sauce and cucumber slices.

Peanut Cilantro Sauce:

3 Tbs natural crunchy peanut butter
3 Tbs fresh lemon juice
1/4 cup fresh cilantro, minced

In a small bowl, blend peanut butter and lemon juice. Mix in cilantro to
combine.

Carol Ann Islam of Corvallis, Oregon, sent this recipe for a burger with a
touch of Thailand.

Posted by Posted by Posted by Terry Frye Fatfree Dig. [Vol.12 Issue 3], Nov. 4, 1994. FATFREE Recipe collections
copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue
Smith, S.Smith34, [email protected] using MMCONV.

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Title: Best Veggie Burger
Categories: Digest, Nov.
Yield: 1 servings

1/2 c Cracked wheat
1/4 lb Green beans
1 sm Zucchini
1 sm Carrot, peeled
1/2 Granny Smith apple, peeled
1/2 c Canned chick peas, rinsed
And drained
1 T Onion, minced
1 T Sesame tahini or peanut
Butter
1 1/2 T Canola oil
1/2 t Curry powder
1/2 t Chili powder
1/2 t Salt
Server grinds black pepper,
To taste
1/2 c Bread crumbs

Rhea Gendizer of Lexington, Mass., makes a veggie burger that adds the tang
of a Granny Smith apple to the wonderful crunch of fresh vegetables.

Cook green beans in boiling water until tender-crisp. Drain and chop
finely. Cook cracked wheat in 1 cup boiling water for 1 minute. Remove
from heat and cover. grate the zucchini, carrot, and apple. Place shreds
in a dish towel and squeeze out excess moisture. Combine with chopped
beans. In a food processor blend chickpeas, onions, garlic, tahini, curry
powder, chili powder, salt, pepper, and canola oil until smooth. Add to
shredded mixture. Drain cracked wheat into strainer, pressing with back of
spoon to extract excess liquid. Add to bowl with vegetables. Add bread
crumbs. Refrigerate for one hour. With wet hands, shape into 4 burgers.
Cook 3 minutes on each side on grill lightly brushed with oil.

Posted by Posted by Terry Frye [Vol.12 Issue 3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Garden Burger
Categories: Digest, Nov.
Yield: 1 servings

1 md Eggplant, sliced crosswise
Into six 3/4 inch slices.
1 lg Bermuda onion, peeled and
Sliced into 6 disks
1 lg Zucchini squash, sliced
Lengthwise into 6 strips
1 lg Yellow summer squash, sliced
Lengthwise into 6 strips
Six 1/2 inch slices of
Beefsteak tomato

----------------------------------MARINADE----------------------------------
3/4 c Virgin olive oil
3 Cloves garlic, crushed
1 T Parsley, chopped
1 T Crushed basil
1 T Oregano
1 T Rosemary
1 t Thyme
6 oz V-8 Juice
1/3 c Herb-flavored wine vinegar
(such as tarragon vinegar)
6 Whole wheat pitas or 6
Sliced Italian rolls
Celery salt

Enjoy the exquisite taste of fresh summer vegetables with this burger from
Claire McIntosh of Brooklyn, N.Y.

Marinate the vegetables in the marinade for at least 2 hours. Grill
vegetables on both sides over medium-hot coals until they are tender and
slightly charred. Lightly grill the bread. Layer the vegetables in the
bread. Sprinkle with celery salt.

Posted by Posted by Terry Frye [Vol.12 Issue 3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Posole (Native American Thanksgiving)
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

2 lg Cans of hominy
3 Or 4 cans of vegetable broth
Or stock
2 Or 3 green chiles (roasted
And peeled)
(if using fresh, it will be
Otter
Juice in as well, and just
Be sure to check the peppers
For bits of peel
Still stuck to the skin)
1 lg 1015 onion, diced
3 Or 4 large carrots, diced
3 Or 4 stalks of celery,
Diced
x Salt and pepper to taste
1/2 t Each oregano, garlic, cumin
1 T Chile powder
x Fresh cilantro, minced, 2
Tbsp
If using canned, throw the

Yet another appropriate Thanksgiving dish is Posole, which is indigenous to
the Native American southwest. Posole is really considered most
traditional around Christmastime and is always served New Year's Eve and/or
New Year's Day for good luck. However, Pueblo peoples have made posole for
generations and it is a staple winter dish. I have adapted it for vegan
use. Please adjust everything to taste; my tastes are for more spice and
chiles than most folks would care for, so I add more of almost everything.
Also: the fresher ingredients will make an amazing difference in the taste
of the posole, so if possible, prepare your own vegetable stock, roast your
own fresh Anaheim or New Mexico chiles, and buy flash frozen posole (also
spelled pozole) corn in the store, rather than using canned.

Saute the onions and celery until the onion is transparent. This can be
done with water and veggie stock or with spray-type coatings. Dump
everything else in and bring to a low boil. Simmer until you like the
texture. The hominy should be really soft, almost to the
break-up-and-really-form-a-thick-stew stage.

I serve posole with cornbread and a crisp green salad. If you wish to add
any animal protein, the original recipes call for pork or ham. I have
found that chunks of turkey work wonderfully with this recipe.

Please consider your tolerance for spices. The heat will come from the
green chiles and the chile powder, as well as the black pepper. Finally,

if you want a little more color in the stew, you could throw in some kernel
corn. Hope you enjoy.

Posted by MARTHA KUNKEL to the Fatfree Dig. [Vol.12 Issue
3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by Michelle Dick
1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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Title: Tamale Pie
Categories: Digest, Nov.
Yield: 1 servings

2 c Water
1 c Fine yellow corn meal
x Dash salt
2 t Chili powder
1 cn Black beans, rinsed and
Drained
(or about 1 1/2 c cooked
Dried black beans)
12 oz Chunky salsa
1 Diced jalapeno (or to
Taste)
1/2 t Oregano
1/2 t Cumin seeds, toasted and
Cracked
(or just under 1/2 tsp
Ground cumin)
1/2 t Coriander seeds, toasted and
Cracked
(or under 1/2 tsp ground
Coriander)
2 sm Or 1 large carrot, chopped
2 oz Diced browned tempi (opt)

prepare spices and then sautee carrots in vinegar or whatever you usually
use, along with the spices. add the jalapeno and the beans, stirring and
cooking about 3 min, then add salsa and reduce heat to a simmer. while the
bean mixture is simmering, bring 2c water to boil with dash of salt. a
little at a time, sprinkle the corn meal into the boiling water, stirring
constantly to avoid lumps. continue sprinkling and stirring until you have
a thick porridge resembling grits or cream of wheat (ymmv with the amount
of corn meal this takes -- don't force all the corn meal into the batter if
it looks done with less). remove batter from heat and stir in chili powder.
the bean mixture should be just about cooked now -- if carrots are tender,
remove bean mixture from heat.

spread 1/2 the corn meal mixture into the bottom of a large loaf pan or
small baking dish. spread all of the bean mixture (or as much as reaonably
fits in your pan) onto the corn batter. top with remaining half of the
batter, kind of like a top and bottom crust. bake at 400 f for 30 min or
until the top corn meal batter is pretty firmly set.

garnish, if desired, with fresh tomatoes, cilantro, scallions, hot sauce,
etc.

Posted by Libby to the Fatfree Dig. [Vol.12
Issue 3], Nov. 4, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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Title: Pumpkin Muffins
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

2 c Complete baking mix (I use
Arrowhead mills multigrain
Which
Is lacto but not ovo and is
Lf)
1 c Pumpkin (1/2 can)
1/4 c Molasses
1/2 c Water
1/4 t Each (or to taste) ground
Allspice, nutmeg, cloves,
And
Cinnamon
1/2 c Raisins

stir all ingredients except raisins together until just mixed. fold in
raisins. spoon into nonstick muffin tin (or use cupcake papers). bake at
400 f 25 minutes for regular muffin tins, 35 minutes for large muffin tins.

canned pumpkin seems to work about as well as applesauce for a baking
substitute for oil. these muffins are quite chewy, but they are very moist
and tasty. I enhanced the pumpkin flavor with traditional pumpkin pie
spices, but the flavor could be downplayed for other kinds of cakes or
muffins, and would blend well with flavors like banana or orange, and would
be overshadowed by cocoa, for example.

Posted by Libby to the Fatfree Dig. Vol.12
Iss. 6, Nov. 7, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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Title: Sweet Potato Pie - Vlf (Ovo-Lacto)
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

2 c Cooked mashed sweet
Potatoes
5 Egg whites, slightly beaten
Or egg substitute
1 c Brown sugar (granulated)
1 t Cinnamon
1 t Nutmeg
1/4 t Allspice
1/2 t Vanilla
1/2 t Salt
1 c Evaporated skim milk or
Lowfat sweetened condensed
Milk

------------------------------PHYLLO PIE CRUST------------------------------
4 t Sugar (optional)
1 Box Phyllo dough

------------------------------OPTIONAL TOPPING------------------------------
1 c Chopped roasted chestnuts
Cinnamon

Preheat oven to 425. Lightly spray 2 pie pans with nonstick cooking spray.

FILLING: I used a pressure cooker to cook the sweet potatoes until very
soft and not stringy.

Mash very well. (I used a regular mixer)

Combine sugar, spices in a little bowl. Last add vanilla with the spices
and then mix into the potatoes.

Now , beat your egg whites and mix it in with the potato mixture. Slowly
mix in your evaporated skim milk and set aside.

CRUST * I took out the entire stack of phyllo sheets from the box. Turned
my pie pans over and cut the entire stack to the appx. circumference of the
pan so I had a stack of circular dough.

Quickly, (dough dries out very fast and sticks together) layer 1 or 2
sheets of phyllo on each of the pans, spray very LIGHTLY with non-stick
cooking spray and sprinkle with sugar and repeat until crust is the
thickness you desire. (For 2 pies I used all the phyllo dough in the box) I
moistened my fingers to seal the edge of the crust and crimp as with a
"normal" crust.

Cover edges of crust loosely with foil.

Pour filling into the phyllo crust. Sprinkle chopped chestnuts and
cinnamon on top if desired.

Bake for 15 minutes at 425. Reduce temperature to 350 and bake for about 30
minutes more.

Enjoy, all my SAD relatives loved it! (Before they would eat it the asked
me "is this a REAL sweet potato pie, you know what we mean" to which I
answered "but of course!")

P.S. This recipe resulted from converting Mama Mabel's Sweet Potato Pie
Recipe using the recipe makeover techniques from Shape Magazine's VLF
Pumpkin Pie recipe from 1993 November issue.

Posted by "Shanks, Mira L." to the Fatfree Dig.
Vol. 12 Issue 7 Nov. 8, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Simple Ff Cream Cheese Icing (Lacto)
Categories: Digest, Nov.
Yield: 1 servings

x FF cream cheese
x Maple syrup

Use a blender, and put in Maple syrup until the mixture is sweet enough.
Only disadvage: if you keep it in the fridge for a while, some cracks
appear in the icing. So, I suggest you cool the icing in a bowl, then put
it on just before serving the cake.

Posted by [email protected] to the the Fatfree Dig. Vol. 12 Issue 7 Nov.
8, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

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Title: Fatfree Restaurants In Santa Fe, New Mexico
Categories: Digest, Nov., Restaurants
Yield: 1 servings

None

Try Healthy David's in Santa Fe (good low-fat vegan food), or for a more
upscale but not always low-fat version, the Natural Cafe. In Albuquerque,
a great diner-style vlf juice bar and restaurant is called Forty Carrots.

Posted by Alan Eckert to the Fatfree Dig. Vol. 12 Issue
7 Nov. 8, 1994. FATFREE Recipe collections copyrighted by Michelle Dick
1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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Title: Ff No-Cream Asparagus Soup (Vegan)
Categories: Digest, Nov., Opt. lacto
Yield: 1 servings

2 md Onions, chopped
2 md Leeks (white and pale green
Parts only), chopped
6 c Vegetable stock
2 lb Asparagus, each cut into 4
Pieces
x White pepper
1 pk Butter buds (optional)

Microwave the onions and leeks until tender or saute in water over medium
heat until tender. Add stock and the asparagus and simmer until tender,
about 15 minutes. Puree soup in blender in batches and strain through a
fine strainer. Return to pot and season with white pepper to taste. You
may now add the butter buds if you desire a butter flavor.

Makes about 8 cups. Can be served hot or cold. Keeps well in the
refrigerator for several days.

I use this as my basic soup recipe and have successfully replaced the
asparagus with beets, broccoli, carrot, acorn squash, butternut squash, and
red kuri squash. You can make quite an impression by making both the acorn
and butternut squash soups at the same time and serving them in the same
bowl. Just slowly pour both soups into opposite sides of the bowl at the
same time. I usually serve this with garlic croutons.

Posted by "Joseph B. McKay III" to the Fatfree Dig.
Vol. 12 Issue 8 Nov. 9, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Stuffing (Vegan)
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

1 c Chopped onions
1/2 c Pureed onions
2 c Chopped celery
1 c Pureed celery
1 c Chopped or grated carrots
1 lb Fresh mushrooms or 8 oz
Canned mushrooms, sliced
2 T Dried parsley
1 t Poultry seasonings (I
Believe this is vegan), more
To taste
x Ground black pepper to
Taste
x Ground sage to taste
1 lg Bag of Pepperidge Farms
Whole wheat/white bread mix
Stuffing
Cubes (the stuff without any
Seassonings)
x Vegetable broth to add
Moisture, if needed (about 1
To 2 cups)

Heat onions, celery, carrots, shrooms and spices/herbs in a large pot until
it all boils. Simmer for about 5 - 10 minutes or until the chopped onions
are translucent. Cool for 10 minutes, then add the stuffing mix. Mix well,
adding vegetable broth if necessary for moisture. Place in a big covered
baking dish and cook in a pre-heated 350 oven for 30 minutes. Taking the
cover off during the last 10 to 15 minutes should get you a crusty top for
the stuffing.

Variations: you can probably add some of that vegetarian Italian sausage
that comes in links (I have some but haven't tried it yet), browned first,
to the mix for a more traditional taste. And chopped apples, chopped
spinach or any other vegetable you like can probably be added. Even my
father-in-law, diehard New Englander and meat-and-potatoes man, liked this.

Posted by Lucinda Rasmussen to the Fatfree Dig.
Vol. 12 Issue 8 Nov. 9, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Vegetable And Rice Stuffed Pumpkin (Vegan)
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

1 Pumpkin (14 or 15 inches in
Diameter) or 2 smaller ones
4 T Sugar
2 T Tamari sauce
1 c Water
1/2 lb Fresh shelled chestnuts
1/4 c Un-sulfured raisins
1/4 c Un-sulfured apricots,
Chopped
1 Granny Smith apple, chopped
(or any tart apple)
1/2 c Walnuts, broken but not too
Small
1 Stalk celery, chopped
1 md White onion, chopped
1 md Red onion, chopped
1 cn Corn, drained
1 md Sweet green pepper, chopped
1 md Sweet red pepper, chopped
1 md Zucchini squash, chopped
1 md Yellow squash, chopped
2 md Fresh jalapeno peppers,
Seeded and minced
2 c Cooked brown basmati rice
1/4 t Mace
1/4 t Tumeric
Black pepper
1/2 t Cinnamon
4 T Tamari sauce

1. Preheat oven to 350F. Wash pumpkin and cut off the top, angle the cut so
that the top will fit back on more easily, use a big spoon to scoop out
strings and seeds. Mix sugar and 2 tbs. tamari sauce (you can warm them in
the microwave so they will mix more easily ) and spread evenly over insides
of pumpkin. Line the bottom of a large pan with single piece of aluminum
foil folded over itself 3 or 4 times, pour 1 cup water in pan, place top
back on pumpkin and place in baking pan, cover the pumpkin and the pan with
foil. Bake for 20 to 25 minutes until pumpkin is just starting to become
tender, the thicker the pumpkin the longer it will take.

2. Steam the nuts for about 15 minutes. Rinse them in cool water and slip
off the brown skins. Chop chestnuts coarsely.

3. Combine chestnuts with raisins, apricots, apple, walnuts, celery, white
and red onions, corn, green and red pepper, jalapeno peppers, mace, tumeric
and rice, mix well. Add the 4 tbs. tamari and mix again.

4. Dust the inside of the pumpkin with the cinnamon. Pack the pumpkin with
the filling and replace the pumpkin top. Return pan to oven, add water to
cover the bottom of the pan and bake for 45 to 55 minutes.

5. If you are going to serve the pumpkin on something other then the pan it
was cooked in BE CAREFUL. The bottom of the pumpkin may be VERY soft. Wrap
the foil from the bottom of the pan up around the pumpkin as you pick it
up, this will keep the bottom intact.

When serving this recipe, scrap the inside of the pumpkin with the serving
spoon and mix the pumpkin into the stuffing.

If you have leftovers do not leave it in the pumpkin. Remove the filling
and scrape out the pumpkin and store in your refrigerator. Tastes great the
day after.

NOTE: This is my modification of the recipe - THANKSGIVING PUMPKIN STUFFED
WITH RICE AND CHESTNUTS From The High Road to Health, Wagner and Spade -
which was posted to the FFList in October. My primary changes are adding
lots more vegetables, removing the tofu and oil, and changing the honey to
sugar. I have made this twice now, am going to make it for my family
thanksgiving feast, and it is now one of my permanent recipes.

Posted by "Joseph B. McKay III" to the Fatfree Dig.
Vol. 12 Issue 8 Nov. 9, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Carrot Cake
Categories: Digest, Nov.
Yield: 1 servings

4 Eggs via your favorite
Replacer
2 c Sugar
1 1/2 c Babyfood applesauce (Or 1
c Applesauce and 1/2 c.
Fat-free yogurt)
2 c Flour
2 t Baking soda
1 t Salt (optional)
1 T Cinnamon
3 Jars baby food carrots (the
sm Jars)

----------------------------------FROSTING----------------------------------
12 oz Strained fat-free yogurt
(strain 24 hours to get a
Nice cream cheese
Consistancy)
x Enough honey to get the
Right texture
x A little vanilla

Mix the frosting with an electric mixer)

For the cake: Mix everything together and pour into a jelly-roll pan or
other large baking pan (10 by 12 inch I think) Bake at 350 for about 35
minutes. Frost when completely cool.

Everyone loves this cake. I think I'll go and make some right now! It's
making me hungry just thinking about it!

Posted by Jody Bar-On to the Fatfree Dig.
Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Creamy New York Cheesecake (Ovo Lacto)
Categories: Digest, Nov.
Yield: 1 servings

2 (32oz) cartons Non-Fat plain
Yogurt
1/2 c Honey
2 t Vanilla
4 T Arrowroot
5 Egg whites

Day before drain yogurt to make Yogurt Cheese.

( I used cheesecloth pulled tightly over a large bowl and secured the
cheesecloth with a big rubberband just under the rim and then dumped the
yogurt on top of the cheesecloth and let the liquid drain into the bowl,
voila, yogurt cheese!!)

Preheat oven to 300 degrees.

Prepare Basic Graham Cracker Crust below in a springform pan and chill
while preparing the cheesecake.

With a rotary beater or hand mixer, beat yogurt cheese, honey, vanilla,
arrowroot and egg whites until thoroughly blended.

Pour filling into chilled graham cracker crust.

Bake at 300 degrees for 60-75 minutes, until center is set and surface is
lightly browned.

Remove from oven, cool to room temperature, refrigerate several hours until
thoroughly chilled.

Posted by "Shanks, Mira L." to the Fatfree Dig.
Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

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Title: Basic Graham Cracker Crust
Categories: Digest, Nov.
Yield: 1 servings


1 1/2 c crushed SnackWell's Cinnamon
: Graham Snacks- Fat Free
: (appx 1 box)
2 T sugar 1/1/2 T Liquid Butter Buds

Crush the SnackWell's graham crackers by placing pieces on wax paper and
rolling over them with a rolling pin, mix till moistened an press into a
Pam prepared pan.

* I kept adding liquid butter buds until moist enough to cling together
when pressed into springform pan (more like 3 tablespoons) * I did not put
any toppings on, but had blueberries, strawberries & peaches on the side
for those who wanted a topping.

The slightly modified cheesecake recipe came from: Posted by Cooking
without Fat by George Mateljan, Health Valley Foods The Basic Graham
Cracker Crust recipe came from : Butter Busters by Pam Mycoskie

Posted by "Shanks, Mira L." to the Fatfree Dig.
Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

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Title: Bean & Cornmeal Pie (Ovo Lacto)
Categories: Digest, Nov., Ovo
Yield: 1 servings

2 cn Black beans/kidney beans
2 c Chopped onions
1 1/2 c Chopped tomatoes
{canned tomatoes work, just
Drain them}
1/4 c Salsa {I use hot}
1 lg Green pepper
1 c Frozen corn kernels
1 t Cumin
2 t Chili
1 t Or more mixed herbs {i
Cheated & used Mrs. Dash}
1/2 t Salt

----------------------------------TOPPING----------------------------------
3/4 c Flour
3/4 c Cornmeal
3/4 c Skim milk
2 t Baking powder
1 ds Salt
2 t Sugar
1 ds Chili pepper
1 Egg white
1/2 c Corn kernels

Saute onions & pepper in a little vegetable stock & water till tender
(about 8 mins). Add tomatoes, beans, salsa & corn. Add the spices and
simmer while you get the topping ready.

{Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in
the batter. I increased the milk slightly, added about 1/2 more teaspoon of
baking powder and used just the egg white}

Sift together dry ingredients. Beat egg white & milk. Stir into flour &
cornmeal mixture - don't overmix. Fold in the corn kernels, and spread
batter over bean mixture and bake at 375 degrees for 25 minutes.

I serve this with plain yogurt {reduced fat, can't get fatfree around my
neck of the woods} & extra salsa on the side.

Posted by Janet Hatch to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

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Title: Red Pepper Sauce
Categories: Digest, Nov.
Yield: 1 servings

6 Red peppers
1/2 Bulb of garlic
x Basil

It was really very simple. I cut about 6 red peppers in strips and placed
them on a cookie sheet. I placed about 1/2 bulb of garlic (don't peel the
cloves) in some foil and put all of this in the oven on 425 for about a
half hour. (The tips of the peppers were just starting to look charred, so
I took them out.) I let them cool for a while then tossed peppers and
garlic into the food processor with a little basil and zapped. (Be sure to
peel the garlic before zapping.)

This mixture adds a lot of flavor to an ordinary tomato sauce or it can be
used by itself. Yum!

Posted by kelly roddy to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sweet Potatoes With Persimmons
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

1 c Water
1 lb Fresh sweet potatoes, peeled
And cut
1/2 c Sugar
2 Persimmons, slied
Juice of 1/2 lemon and lime

Put all ingredients into saucepan and cook, stirring occasionally, until
sweet potatoes are done and medium syrup is formed.

Posted by [email protected] to the Fatfree Dig. Vol. 12 Issue 9 Nov. 10,
1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Zucchini And Hominy Soup
Categories: Digest, Nov.
Yield: 8 servings

2 T Apple juice
1 Onion, diced
3 Cloves garlic, minced
4 Zucchini, sliced
1 c Peeled and chopped mild
Green chile peppers
6 c Vegetable broth

4 cups cooked yellow hominy (or 2 16-oz. cans) 1 teaspoon ground cumin 2
Tablespoons fresh chopped cilantro

Saute the onion and garlic in apple juice for 3-5 minutes. Add zucchini
and green chiles and cook over medium heat, stirring occasionally, another
five minutes. Add broth, hominy, and cumin and simmer, covered, over low
heat for 45 minutes. Stir in cilantro and serve.

This is a vegetarian version of posole, a dish made by Pueblos and
Hispanics for feast days and special celebrations. Serve it with sage
breadsticks. Hominy is a flavorful, chewy type of corn kernel that is
treated with lime and dried. It is available either canned, frozen, or
dried. A mail-order source for hominy is Los Chileros de Nuevo Mexico, PO
Box 6215, Santa Fe, NM 87502; (505) 471-6967. You can substitute frozen
corn kernels for an even more colorful soup.

Recipe by Nanette Blanchard: The following recipes are adapted from my
upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to
be published in August of 1995 by Fireside/Simon & Schuster.

Total Calories Per Serving: 89; Fat: 1 gram

Posted by Bobbi Pasternak to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Polenta With Chipotles And Sun-Dried Tomatoes
Categories: Digest, Nov.
Yield: 6 servings

3 c Water
1 t Salt
1 c Polenta or cornmeal
2 Cloves garlic, minced
5 Sun-dried tomatoes
1 Dried chipotle chile pepper

Bring water and salt to a boil over medium-high heat in a heavy saucepan.
Pour polenta in slowly, in a thin stream, stirring constantly. Add garlic
and cook polenta, continuing to stir constantly, until it starts pulling
away from the sides of the pan.

Meanwhile, reconstitute tomatoes and chipotles by pouring boiling water
over both and let sit while polenta cooks. After polenta is fully cooked,
drain, mince softened tomatoes and chipotle and add to mixture.

Sprinkle drops of cold water over marble pastry board or cookie sheet. With
firm spatula, spread cooked polenta onto board into a rectangle 1/4-inch
thick. Let cool and cut into shapes with cookie cutters.

Place shapes on cookie sheet sprayed with vegetable cooking spray. Broil
4-inches from heat source for 5 minutes and serve immediately.

Total Calories Per Serving: 95; Fat: 1 gram

Recipe by Nanette Blanchard: The following recipes are adapted from my
upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to
be published in August of 1995 by Fireside/Simon & Schuster.

Posted by Bobbi Pasternak to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Spicy Rainbow Slaw
Categories: Digest, Nov.
Yield: 6 servings

4 c Thinly sliced green cabbage
1 pt Cherry tomatoes, quartered
1 Green pepper, thinly sliced
1 sm Red onion, thinly sliced
2 lg Carrots, thinly julienned
2 T Salt
1 c Cider vinegar
1/3 c Apple juice concentrate
1 t Celery seed
1/2 t Turmeric
1/4 t Allspice
1/4 t Cinnamon
1/4 t Ginger
1/4 t Cloves
1/4 t Cayenne

In colander, mix cabbage, tomatoes, green pepper, red onion, and carrots
and sprinkle with salt. Let sit for one hour. Rinse vegetables and drain
well. Mix vinegar, apple juice concentrate, and spices and toss with
vegetables. Cover and chill before serving.

Recipe by Nanette Blanchard: The following recipes are adapted from my
upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to
be published in August of 1995 by Fireside/Simon & Schuster.

Total Calories Per Serving: 77; Fat: <1 gram

Posted by Bobbi Pasternak to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Hot Spiced Pineapple Tea
Categories: Digest, Nov., Holiday, Thanksgivin
Yield: 5 servings

2 c Water
2 c Pineapple juice
1 t Whole cloves
2 Sticks cinnamon
1 Lemon, halved and sliced

Heat water and pineapple juice in a saucepan until it boils. Add cloves,
cinnamon, and lemon and lower heat. Simmer 10 minutes over medium heat.
Remove cloves and cinnamon and serve hot.

Recipe by Nanette Blanchard: The following recipes are adapted from my
upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to
be published in August of 1995 by Fireside/Simon & Schuster.

Total Calories Per Serving: 56; Fat: <1 gram

Posted by Posted by Bobbi Pasternak to the Fatfree Dig.
Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Poached Pears
Categories: Digest, Nov., Holiday, Thanksgivin
Yield: 8 servings

4 Pears, preferably Bosc
2 t Fresh lemon juice
1 c Cranapple juice

Halve, peel, and core the pears. Sprinkle freshly cut pears with lemon
juice to prevent browning. Place in microwave-safe dish and cover with
cranapple juice. Cover and cook on high 6 - 8 minutes or until pears are
fork tender. (Check the pears after 6 minutes; the fresher the pears, the
longer they'll take to cook.) Spoon juice over pears, cover, and let stand
30 minutes or refrigerate overnight.

I love the texture and buttery flavor of poached pears. This microwave
poaching method is so simple that sometimes I buy a big bag of pears and
poach them all at once. They can then be refrigerated and covered and eaten
as snacks throughout the next week. Bosc and Bartlett pears are the best
varieties for poaching.

This is a nice holiday recipe because the cranberry juice turns the pears a
pale pink color. These pears are pretty garnished with some fresh mint
sprigs. This recipe is best made at least 30 minutes in advance to give the
pears time to cool.

Total Calories Per Half Pear: 62; Fat: <1 gram

Recipe by Nanette Blanchard: The following recipes are adapted from my
upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to
be published in August of 1995 by Fireside/Simon & Schuster.

Posted by Bobbi Pasternak to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Barley Stew
Categories: Digest, Nov.
Yield: 4 servings

1 c Barley, diiered
1 lg Onion, chopped
2 Cloves garlic, chopped
4 sl Ginger
2 cn Whole tomatoes, peeled & cut
Into chunks
2 Carrots chopped
1 sm Can kideny beans
1 t Curry powder (optional)
4 Stalk of celery cut into
sm Pieces
2 To 3 potatoes peeled &
Chopped
5 c Water

Place barley in large Pyrex bowl, add water, cover with plastic wrap and

nuke for 20 minutes on full power. May need 10 more minutes until barley
is cooked.

Saute onion, garlic, ginger & curry in nonstick pan.

Continue to saute adding the remaining ingredients; bring to a boil and
turn to a simmer.

Simmer 30-45 minutes until potatoes & carrots are cooked. You may have to
add more water.

Serve with hot bread.

Variations: Add other vegetables such as corn, peas. Omit potatoes.

Posted by [email protected] (RON FISHMAN) to the
Fatfree Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections
copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue
Smith, S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Pumpkin Risotto
Categories: Digest, Nov., Thanksgivin
Yield: 6 servings

3 c Pumpkin flesh, peeled and
Cubed
4 Shallots, chopped
5 c Chicken-like or veggie
Stock
2 c Arborio rice (Japanese rice
Also works)
1/2 t Powdered saffron (optional)
1 c Dry white wine (sub. water
Or stock)
1 T Fresh sage
x Salt & freshly ground black
Pepper

Wrap cubed pumpkin in foil and bake at 350o for 30 min. While it is
baking, saute shallots in a little white wine, water or stock. In a
seperate pan, bring the stock to a boil, then reduce heat to simmer. Puree
pumpkin and set aside. Add rice to shallots and cook 2-3 minutes over
moderate heat stirring frequently. Add wine and saffron and cook, stirring
constantly until all the lquid has been absorbed. Add the pumpkin and 1 c
stock stirring constantly. After that is absorbed, add the stock 1/2 cup at
a time stirring constantly until absorbed until the rice is cooked (about
15-20 min). If you run out of stock add hot water. The risotto should be
thick and creamy in consistensy and just a little runny. When done remove
from heat, add the sage, salt and pepper to taste. If you want to add 1/4 c
grated parmesan it would add 1 gram fat/ serving.

adapted this from New York Magazine (10/31/94).

Serve with white wine and crusty Italian bread.

Cheri

Posted by [email protected] to the Fatfree Dig. Vol.12 Issue 10 Nov. 11,
1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Rhonda's Black Bean Veggie Burritos
Categories: Digest, Nov.
Yield: 1 servings

1 Green or red pepper, seeded
And chopped
1 Onion (I used red) chopped
1 To 4 Garlic Cloves minced
1 Jalapeno pepper (optional)
2 cn Black beans, drained
1 cn Corn kernals (the vacuum
Packed type), drained
1 cn Tomato paste (the small
Kind)
1 To 2 Tablespoons soy sauce
x Cumin, Thyme, Cayenne pepper
(to taste, I used about
1 t Each.

Saute vegetables in balsamic vinegar with the spices until soft and onion
is clear. Add rest of the ingredients, stir up and cook till warm. (I used
a 12 in. nonstick skillet and it was full to the top!) Should be thick, not
liquid.

Spoon into ff flour tortillas , roll up, and bake for 10-15 minutes.

I had some steamed kale left over and rolled it up with the filling
interesting addition, I liked it! I also added some ff soyakass jalepeno
"cheese"

Warning! This makes a lot! I ate 2 each evening for 5 days, and still had
filling left over to freeze. It freezes well. Also, when cold, I just
microwaved for 2-3 minutes (with a damp paper towel to keep the tortillas
from getting tough), and that worked fine, too. I did not use a jalepeno
in my version, just personal taste. Obviously, I liked them a lot to eat
so many days in a row, but they were easy to fix! Hope you all like 'em.
Yum!--

Posted by Tyrrell Courtney to the Fatfree
Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Light Fettuccine Alfredo
Categories: Digest, Nov.
Yield: 1 servings

12 oz Dry fettuccine
2 c Soy milk
4 Cloves garlic, minced
6 T Grated soy cheese
1/4 Chopped fresh parsley
x Freshly ground black pepper
2 c Chopped and steamed
x Veg. of choice such as
Carrots,
Broccoli, peas, etc.

Cook pasta, drain. Place pasta in a large nonstick saute pan along with
milk and garlic. Bring to a simmer, stirring frequently. Add cheese.
Continue cooking until cheese melts and sauce thickens. Stir in parsley
and black pepper. Add steamed veg. toss gently and serve. Makes 4
servings.

Per serving: 416 cal.; 25g protein; 4g fat; 68g carbo.; 150mg cholest.;
343mg sodium, 4g fiber. This should cure that "heart attack on a plate"!

Posted by "Von Balson, Kathleen" to the
Fatfree Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections
copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue
Smith, S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chickpea Cassoulet With Tomatoes And Chard
Categories: Digest, Nov.
Yield: 1 servings

1 Onion diced
3 Cloves garlic, minced
2 pn Red pepper
2 t Chopped fresh thyme(1/2 tsp
Dried)
1/2 t Paprika
x Pinch saffron threads
(optional)
1 15 oz can chickpeas
2 c Chopped tomatoes
x Freshly ground pepper
1 bn Chard, leaves only
1 Box 12 oz spaghetti
1/2 c Grated soy cheese

Preheat oven to 350 F. Cook pasta al dente, drain. Saute onion garlic,
crushed red pepper, herbs, paprika, and saffron (if desired). Cook over
medium high heat, stirring frequently until onions are soft about 8 min.
Add chickpeas, 1/2 cup of their liquid and tomatoes. Season with pepper.
Lower heat and simmer 15 min. If pan becomes dry, add a little water to
keep it moist. Steam chard until bright green and tender. Remove, chop
coarsely, season with pepper and if desired salt. Put pasta in casserole,
add chickpea-tomato mixture, chard and cheese. Toss until well mixed.
Cover with foil and bake until warmed through, about 20 min. Serve with
additional grated cheese if desired. Makes 4 to 6 servings (I find it to
be more). Here in Fl. it's hard to find chard, so I usually use fresh or
frozen spinach. Kale would work just as well. You can also prepare this
ahead of time, then pop into oven and heat for 20 min.

The nutritional info. below will not be accurate because I eliminated the
oil and real cheese. Per serving: 595 cal; 24g protein; 18g fat; 82g
carbo.; 8mg cholest.; 589mg sodium; 17g fiber.

Posted by "Von Balson, Kathleen" to the
Fatfree Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections
copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue
Smith, S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Vegan Eggnog
Categories: Digest, Nov.
Yield: 1 servings

2 10-oz packages of silken
Regular or low-fat tofu
1 16 oz box vanilla soymilk or
Rice milk
1 T Plus vanilla extract
1/4 c Sugar
2 T Brown sugar
1/4 t Ground tumeric
1/2 To 1 cup rum or brandy,
Optional Nutmeg

In a blender or food processor, combine all ingredients except nutmeg;
blend thoroughly stopping occasionally to scrape down sides. Serve well
chilled and dusted with nutmeg. Serves about 8.

*** They also had a LOW-FAT Eggnog. IF anyone is interested in that one
I'll post it too!

Posted by [email protected] (Julia Stone) to the Fatfree Dig.
Vol.12 Iss.12 Nov. 13, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Banana Bran Muffins (Ovo Lacto Ff)
Categories: Digest, Nov.
Yield: 1 servings

4 md Very ripe bananas
1 c Whole wheat flour
1 c Unprocessed bran
2 t Baking powder
1/2 t Baking soda
1/4 t Salt
1 c Fatfree yogurt, unflavored
2 Egg whites (or egg replacer
For 1egg)
1/4 c Brown sugar
1/2 t Cinnamon (or more)

Liquify bananas in a blender or food processor and add the yogurt and egg
whites. Mix the dry ingredients, then add the liquid. Mix just till
moistened. Spoon into sprayed (or non-stick) muffin tins. Bake in a
preheated 400 degree oven for about 25 minutes. (Use the toothpick test.)
Makes 12-14.

Posted by Annice Grinberg to the Fatfree
Dig. Vol. 12 Iss. 13 Nov. 14, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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Title: Un-Caesar Salad
Categories: Digest, Nov.
Yield: 1 servings

1 To 4 cloves garlic, to
Taste, chopped
4 T Fresh lemon juice
1 T Capers including the brine
4 T Chickpeas
4 T Additional chickpea can or
Cooking liquid
2 t Tamari, or to taste -
Depends on salt in beans
x Additional capers for
Garnish
x Pepper
x Croutons (optional)
x Romaine lettuce

Blend everything except the last three items until only tiny pieces of
chickpea are visible. (I used a Braun hand-blender). Toss Romaine lettuce
with mixture. Garnish with the capers and fresh ground black pepper and
croutons. Makes somewhere around 1 cup.

Posted by "Catherine A. Foulston" to the Fatfree
Dig. Vol. 12 Iss. 13 Nov. 14, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chickpea Salad
Categories: Digest, Nov.
Yield: 1 servings

1/4 c Minced parsley
1/4 c Minced onion
1 lg Clove garlic, minced or
Pressed
6 T Lemon juice
1/8 t Cayenne
1/2 t Salt or to taste
1 1/2 c Drained chickpeas
1 1/2 c Sliced zucchini or yellow
Crookneck squash
6 T Bean liquid from the can

Whisk together everything but the chickpeas and squash. Stir in the
chickpeas and squash. Let marinate in the fridge for at least a few hours
for flavors to blend.

Posted by "Catherine A. Foulston" to the Fatfree
Dig. Vol. 12 Iss. 13 Nov. 14, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Florentine Pie (Lacto/Ovo)
Categories: Digest, Nov.
Yield: 6 servings

1 1/2 c Hot cooked rice
1/4 c WW FF Parmesan Italian
Topping
1 T Chopped green onion tops
1 Egg white
8 Egg whites
1 c Shredded FF white cheese
2/3 c Skim milk
1/4 c Sliced green onions
1/4 t Salt
1/4 t Ground pepper
1/4 t Ground nutmeg
1 pk (10 oz.) frozen chopped
Spinach, thawed and pressed
Dry (I used fresh)

Heat oven to 325 F. Pam pie plate, 9 x 1 1/4 in. Mix rice, Parmesan
cheese, 1 tbl green onion tops and the egg white with fork. Press mixture
evenly on bottom and up side of pie plate. DO NOT leave any holes. Bake 5
minutes.

Beat egg whites untill almost peaking. Stir in remaining ingredients. Pour
into rice shell. Bake about 45 minutes or until knife inserted in center
comes out clean. Serve with additional Parmesan cheese if desired.

6 servings.

This is something I made last week from adapting from Betty Crocker's 40th
Anniversary Edition Cookbook.

Posted by [email protected] to the Fatfree Dig. Vol. 12 Iss. 13 Nov. 14,
1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Wonderful Chocolate Pie (High Fat)
Categories: Digest, Nov.
Yield: 1 servings

---------------------------------PIE SHELL---------------------------------
3/4 c Pecans
2 1/2 c Water
1 1/2 c Sucanot
1/4 c Cocoa
1 c Couscous
1 Tbt vailla extract

--------------------------CHOCOLATE CREAM FILLING--------------------------
1 pk (10 ounces) barley malt
Chocolate chips
2 pk (10 1/2 ounce) each firm
Silken tofu (Mor-Nu Lite
1%)
3 T Maple syrup or honey

PIE SHELL: Roast pecans at 300 degrees for about 25 mins. Remove from
oven, cool and grind in a food -processor for 5 to 10 seconds. They should
be the consistency of a course meal.

In a med. saucepan, stir tog. water, sucanat, cocoa and couscous. Gring to
a simmer and cook until thi#xxWJckened 5 to 10 mins. Add vanilla and stir
well. Spread mix into a 9 inch springform pan. Pour the filling over the
cake and top with remaining pecan meal. Refrigerate the cake until set
(about 2 hours). Serve cold.

CHOCOLATE CREAM FILLING: Melt the chips in a small double boiler stirring
often until chips are melted. Transfer to food processor, add tofu, maple
syrup, and blend until smooth.

WARNING: An extremely high fat recipe. 140+ grams of fat per slice (1/8 of
pie).

Posted by Barbara Zimmerman to the Fatfree Dig. Vol. 12
Iss. 13 Nov. 14, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Low-Fat Eggnog (Ovo-Lacto)
Categories: Digest, Nov.
Yield: 8 servings

1 c Sugar
4 Egg whites
1/3 c Water
1/4 t Cream of tartar
4 c Skim milk
2 t Vanilla extract
1/2 To 1 cup brandy or rum
x Nutmeg

Combine sugar, egg whites, water and cream of tartar in a large
not-aluminum metal bowl; whisk to blend. Set bowl over a pan of simmering
water, taking care that the bowl does not touch the water. Beat with an
electric mixer on medium about 10 minutes, until mixture registers 140
degress on a candy thermometer and is very thick and fluffy. Continue to
beat 3 more minutes; remove from heat and beat until mixture has cooled
slightly.

Pour milk and vanilla into another large bowl. Add egg white mixture and
brandy or rum; combine gently with a whisk. Serve well-chilled and dusted
with Nutmeg. (Nog will separate when standing, but is easily recombined by
whisking.) Serves 8

I found this recipe in the December '94 Vegetarian Times! Enjoy!

Per serving: 176 CAL; 6G Prot.; 0.2G FAT; 29G CARB.; 2MG CHOL; 96 MG SOD.;
0 FIBER. OVO-LACTO

Posted by [email protected] (Julia Stone) to the Fatfree Dig.
Vol.12 Iss. 14 Nov. 15, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Orange Salsa
Categories: Digest, Nov.
Yield: 1 servings

2 lg (Florida) oranges, peeled,
Pith removed and diced
1 1/2 c)
1 lg Tomato, seeded and diced
(1c)
1/3 c Minced red onion
1 t Grated orange peel
1 t Minced garlic
1 t Minced ginger root
1/2 Jalapeno chili pepper,
Minced fine (2t)
1/4 t Salt
1 T Fresh cilantro, or
Coriander

In a bowl combine all ingredients except the cilantro and chill, covered,
until ready to serve. Before serving, stir in the cilantro.

Posted Lu B. to the Fatfree Dig. Vol.12 Iss. 14 Nov. 15, 1994. FATFREE
Recipe collections copyrighted by Michelle Dick 1994. Used with permission.
Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Orzo Salad
Categories: Digest, Nov.
Yield: 1 servings

1 c Orzo, uncooked
2 T Chopped sun dried tomatoes,
Soaked in boiling water for
Ten minutes
1/2 c Chopped sweet red pepper
1/4 c Chopped green onions
1 (4-ounce) can sliced ripe
Olives, drained
3 T Chopped fresh parsley
1 t Olive oil
1/4 c Red wine vinegar
1/2 t Dry mustard

Cook the orzo according to the package directions, omitting any salt and
fat; drain. Combine the orzo, tomato, red pepper and the next three
ingredients in a bowl; toss gently.

Combine the olive oil, vinegar and mustard; stir well with a wire whisk.
Pour over the orzo mixture; toss gently. Cover and chill for at least two
hours.

From Cooking Light Cookbook 1994. The following information is based on the
original recipe, which included a jar of sun dried tomatoes in olive oil.
Per serving: Calories, 116; Protein, 3 grams; Carbs., 19 grams; Sodium, 78
mg. Fat, 3 grams (23% of calories).

Posted by Jean Reese to the Fatfree Dig.
Vol.12 Iss. 14 Nov. 15, 1994. Posted by Posted by Jean Reese
to the Fatfree Dig. Vol.12 Iss. 14 Nov.
15, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994.
Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

-----

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Title: Chilled Apricot-Pear Soup (Lacto)
Categories: Digest, Nov.
Yield: 1 servings

1 (16 ounce) can apricot
Halves in juice
1 (16 ounce) can pear halves
In juice
1 (8 ounce) carton vanilla
Fatfree yogurt
1/2 c Skim milk
2 T Grand Marnier or other
Orange-flavored liqueur
1/2 t Ground cinnamon
1/4 Ground nutmeg
1/8 t Ground cloves
x Fresh apricot slices
(optional)
x Fresh mint sprigs
(optional)

Drain the canned fruit, reserving one cup of the juice. Combine the canned
fruit, reserved one cup juice, and next six ingredients in the container of
an electric blender; cover and process for one minute or until smooth,
stopping once to scrape down the sides. Cover and chill for two hours.

To serve, ladle soup into individual bowls. If desired, garnish with fresh
apricot slices and mint sprigs. Serves 6.

From Cooking Light Cookbook 1994. The following information is based on the
original recipe, which had lowfat (not fatfree) yogurt. Per serving:
Calories, 124; Protein, 4 grams; Carbs., 22 grams; Sodium, 44 mg.; Fat, 1
gram (7% of calories).

Posted by Jean Reese to the Fatfree Dig.
Vol.12 Iss. 14 Nov. 15, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

-----

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Title: Tri-Pasta Salad With Herbed Vinaigrette
Categories: Digest, Nov.
Yield: 1 servings

3 oz Ziti pasta, uncooked
3 oz Bowtie pasta, uncooked
3 oz Spinach rotini pasta,
Uncooked
1/2 c Chopped green pepper
1/2 c Chopped red pepper
1/2 c Chopped yellow pepper
1/2 c Chopped celery
1/4 c Chopped carrot
1/4 c Sliced pimiento-stuffed
Olives
2 t Capers
1/2 c Red wine vinegar
1/4 c Water
1 T Chopped fresh basil
1 T Chopped fresh chives
1 T Chopped fresh oregano
1 T Dijon mustard
2 Cloves minced garlic
1 t Chopped fresh thyme
1 t Olive oil (optional)
1/4 t Pepper

Cook the pastas according to package directions, omitting any salt or fat.
Drain, rinse under cold water, and drain again. Place in a large bowl. Add
the green pepper and next six ingredients; toss well.

Combine the vinegar and the remaining ingredients in a jar; cover tightly,
and shake vigorously. Pour over the pasta mixture; toss well. Cover and
chill thoroughly. Toss gently before serving. Serves 8.

From Cooking Light Cookbook 1994. The following information is based on the
original recipe, which had 1 tsp. of olive oil in the dressing. Per
serving: Calories, 118; Protein, 4 grams; Carbs., 22 grams; Sodium, 155
mg.; Fat, 2 grams (15% of calories).

Posted by Jean Reese to the Fatfree Dig.
Vol.12 Iss. 14 Nov. 15, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oranges And Yams
Categories: Digest, Nov.
Yield: 1 servings

x Oranges
x Yams
x Salt
x Cinammon
x Spices

I a dish safe for baking, alternate slices of yam with slices of oranges in
this way //////. Pour some orange juice on. May want to spice with a little
salt and cinnamon, sugar for those who like it sweet. Bake at medium heat
until done.

I know, this is not much of a recipe, but it always turns out great, and I
never make it exactly the same twice.

You can also put one layer of orange, then one layer of yam, and so on,
until the dish is full.

Posted by [email protected] to the Fatfree Dig. Vol.12 Iss. 14 Nov. 15,
1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Crunchy Potatoes
Categories: Digest, Nov.
Yield: 1 servings

4 To 6 potatoes (I used new
Potatoes)
x Few drops olive oil or
Sesame oil
2 Cloves garlic, crushed
1 t Paprika
1 t Dried cilantro (or fresh, if
Available)
1 t Thyme
1 t Rosemary
1 t Basil
1 t Dill
1/2 t Salt
1/2 t Black pepper

Wash potatoes, leave skin on (more nutrients that way) Cut potatoes into
small cubes or wedges, about 1/2" to 3/4" (1 - 2 cm) Rinse in cold water
and add the oil.

Mix seasonings (spices and garlic) in medium plastic container (with lid),
or in a plastic bag. Add potatoes, and shake.

Place on a baking sheet sprayed with non-stick spray (I used PAM)

Bake at 350 for 40 minutes, turning at half-way point.

Posted by Shelley Shusterman to the Fatfree
Dig. Vol.12 Iss. 14 Nov. 15, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Potato Pancakes (Latkes)
Categories: Digest, Nov.
Yield: 4 servings

1 1/2 c Shredded potato (can use
Frozen "Simply Potato"
Shreds)
2 T Oat flour (or 2T rolled oats
Milled into flour)
1/4 c Chopped onion (or 4T dried
Onion)
1/4 c Water
pn Salt, fresh ground black
Pepper

Mix flour and water, add onions and potato. Add a bit more water if needed
to form thick pancake batter. Fry till golden brown with some darker spots
in non-stick pan with a 1/2 second spray of Pam. Serve with applesauce.
Makes 4 large pancakes.

From the Healthy Heart Handbook.

I've had very good results with the plastic bags of frozen Simply Potato, a
shredded potato that is the only one I could find without added oil. More
costly than shredding your own potato, it saves time and also makes
excellent hash browns (add onions, fry in non-stick pan, no oil).

Putting a little rolled oats into a blender or coffee mill makes oat flour
in a jiffy. No need to go out and buy and store oat flour.

Posted by Neal Pinckney to the Fatfree Digest Vol.
12 Issue 15 Nov. 16, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gingerbread Cookies
Categories: Digest, Nov.
Yield: 1 servings

1/4 c Applesauce
1/2 c Brown sugar
1 1/2 c Dark molasses
1/2 c Cold water
3 c White flour
3 c Whole wheat flour
2 t Allspice
2 t Ginger
2 t Cloves
2 t Cinnamon
2 t Vanilla
2 t Baking soda
1/2 t Salt
1 T Cold water

Mix the applesauce, brown sugar and molasses together thoroughly. Stir in
1/2 cup cold water and vanilla.

Mix together dry ingredients. Add to the dough. Add 1 T cold water. Mix
well.

Cover bowl and chill dough (for at least one hour.)

Preheat oven to 350. Roll out dough thick (1/2 inch). Cuts with small
glass (1-2 inch diameter). Place on lightly oiled (sprayed) cookie sheet.

Bake about 10 minutes (until no imprint remains when touched lightly with
finger).

Notes: This recipe is from Sonja and William Conner's The New American Diet
(pp. 365).

Posted by [email protected] (Fred Yaeger ph=3556) to the Fatfree Digest Vol. 12
Issue 15 Nov. 16, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Bircher Muesli
Categories: Digest, Nov.
Yield: 1 servings

1 Medium-coarse chopped apple
(red or golden delicious
Work well)
1/2 c Raisins
1 Banana in 1/4inch slices
1 Orange, chopped
1 c Oats (or more)
1 Non-fat fruit yogurt
1 c Fruit of choice

Muesli is definitly and art, not a science. Let your creativity roam free,
and you will have the most tasty results.

Posted by [email protected] to the Fatfree Digest Vol. 12 Issue 15 Nov.
16, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994.
Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: No-Oil Pizza Crust For Large-Loaf Bread Machines (Abm)
Categories: Digest, Nov., Abm
Yield: 1 servings

1 T Yeast
1 t Sugar
1/4 c Cornmeal
3 T Whole wheat flour
3 c White bread flour
1 1/4 c Warm water
2 T Applesauce

put bread machine on white bread - manual setting and dump ingredients in
according to your machine's preferences

when cycle is all done, remove and separate into 3-4 balls of dough. Place
on floured wax paper and let rise for about 20 mins. more (add a little
flour if dough is too sticky). Shape, top, and bake til done in a very hot
oven (mine goes to 550 degrees).

Notes: When I didn't have cornmeal, I substituted whole wheat flour and it
worked just as well. Also, the first time I made it, I had to use oil (my
kids had eaten all of the applesauce) -- it worked just the same, so the
substitution of applesauce seems to make no real difference in taste,
texture, or appearance.

Posted by [email protected] to the Fatfree Digest Vol. 12
Issue 15 Nov. 16, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pizza Crust For Small Bread Machines (Abm)
Categories: Digest, Nov., Abm
Yield: 1 servings

2 1/4 c Bread flour
1 t Salt
1 1/2 t Applesauce
3/4 c Water
1 t Yeast

after cycle is done, cut into 4 portions; cover with plastic wrap and let
rise for 20 mins. Shape, top, and bake 12-15 mins. in a 500 degree oven.

Note: I haven't tested this one, so let me know if it works.

By the way, I cheated and sprayed the pans a little so the pizza wouldn't
stick. I really need to get more non-stick cookware.

Posted by [email protected] to the Fatfree Digest Vol. 12
Issue 15 Nov. 16, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oven Roasted Onion-Coated Potatoes
Categories: Digest, Nov.
Yield: 1 servings

2 Egg-equivalent of replacer
1 pk Lipton Onion Soup
6 Potatoes, cut up

Put all the ingredients in a plastic bag or anything else that will hold up
to the egg mix.

Lay in a single layer in a baking pan. Bake at 350 degrees until tender.

Posted by Barbara Zimmerman to the Fatfree Digest Vol. 12
Issue 15 Nov. 16, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lf Banana Bread (Ovo)
Categories: Digest, Nov.
Yield: 1 servings

1/2 c Applesauce (or lemon
Yogurt)
1 c Sugar
1/4 c Liquid egg substitute (I
Used Second Nature)
3 Overripe bananas, mashed
2 c Flour (less if you use whole
Wheat)
1 t Baking soda
1/2 c Black walnuts (or English,
If you must)
1/2 t Salt

Combine applesauce/yogurt and sugar. Add egg and bananas. Beat in flour,
soda and salt (sift these together first). Add nuts. Bake in moderate oven
(350 degrees) until a toothpick (or knife) inserted in the center of the
loaf comes out clean. Let cool at least 10 minutes and remove from loaf
pan. Makes 1 good size loaf.

I ran it through Mastercook Mac to get this nutritional information.
Calories: 211 Fat: 3.5g Carbohydrates:42g Protein: 4.4g %Cal/Fat:
14.5%

Posted by Doris Settles to the Fatfree Dig. Vol. 12
Issue 16 Nov. 17, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: *Sue's Quick Sweet & Tangy Squash Soup
Categories: Thanksgivin, Soup, Sks, Vegan, Nov.
Yield: 6 servings

1 Clove garlic (opt)
1 Dsh olive oil
1/4 t Ginger, minced (or more)
1 md Onion, chopped fine
3 c Your favorite stock (2/13oz
Cans)
1/4 c Brown sugar
1 T White sugar (or more)
1 t Cinammon
1/2 t Orange zest chopped fine (or
More, up to 1 t)
3 Apples, peeled & chopped
Small
2 pk Frozen cooked winter squash
(Green Giant) thawed

Toast the garlic, if used, in a few drops of olive oil. Add the chopped
onion, saute in part of the stock. Add remainder of stock and rest of
ingredients. Cook, uncovered, over medium heat until apples have cooked
down and soup has reduced to a light creamy consistency.

Recipe by Sue Smith, S.Smith34, [email protected], S.Smith34. November
20, 1994.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Roasted Vegetables
Categories: Digest, Nov.
Yield: 1 servings

x Fresh vegetables
x Balsamic vinegar
x Garlic

As a brush-on for roasted veggies, especially strips of eggplant. I drag
strips of eggplant through balsamic vinegar, sprinkle with garlic and roast
for about 40 minutes at about 375 degrees.

Posted by sally charette to the Fatfree Dig.
Vol.12 Issue 17 Nov. 18, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Modifications to Joy of Cooking Chocolate Cake
Categories: Digest, Nov.
Yield: 1 servings

None

I've had good results modifying the 'quick oil cake' in the Joy of Cooking.
If you have the book, make all of the usual substitutions: applesauce for
oil, defatted cocoa for cocoa, ener-g egg replacer for eggs. To make it
really chocolatey, I halve the sugar amount, add an extra 1/4-1/2 c. of
cocoa. I usually double the recipe because my housemates can snarf the
whole cake in 12 hours (which acts as a major control on *my* consumption
🙂 . If you don't have the book, and want the recipe, let me know and I'll
write one up and post it.

For frosting, I just mix up a little rice milk, cocoa, and powdered sugar
and make a glaze, and pour it on the warm cake so it soaks in a bit.

Posted by [email protected] (Cynthia J. Gibas) to the Fatfree
Dig. Vol.12 Issue 17 Nov. 18, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Green Zucchini Sauce
Categories: Digest, Nov.
Yield: 1 servings

1 md Zucchini
10 fl Oz ff plain yoghurt
1 Clove garlic (or more)
1 T Lemon juice
2 t Dried basil
x Salt and fresh ground black
Pepper to taste

Just liquidize the whole lot and serve. It's also great on baked potatoes.

Posted by [email protected] (Dr. Janice Bateson) to the Fatfree Dig.
Vol.12 Issue 17 Nov. 18, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cranberry Apple Relish
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings

1 c Sugar
1/4 t Gd cinnamon
1/4 t Gd cloves
1/4 t Allspice
1 lb (4c) cranberries
2 md (2.5c) tart apples, cored &
Chopped

Mix sugar, cinnamon, cloves and allspite in a 3 qt. microwave pan. Add
cranberries & apples. Microwave on high (covered) for 10 minutes - stirring
twice till cranberries pop

Uncover - Microwave 2-3 minutes till slightly thickened

Posted by Jeanne Chappell to the Fatfree Dig. Vol. 12
Issue 18 Nov. 19, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pizza Crust By Hand
Categories: Digest, Nov.
Yield: 1 servings

1 c Warm water (110-115 deg F)
1 Envelope (1/4oz) active dry
Yeast
3 1/4 c Unbleached all-purpose
Flour
1/2 t Salt

Here's a Thin Pizza Dough I've been making forever (even before I became
fat-free) with no oil. Note: I use a pizza stone or fire bricks that I
purchased from a masonry supply house after I broke my pizza stone.
Leftover slices always crisp up nicely in the toaster oven the next day for
lunch.

Sprinkle yeast over the water and stir gently until dissolved. Should be a
smooth and beige-colored mixture. If not, throw it out and start again -
check the expiration date on the yeast package. Put in a warm spot for
about 5 minutes (I set it in the microwave).

Put 3 cups of the flour and all the salt in a mixing bowl, stir together.
Make a well in the center of the flour and pour in the yeast mixture. Stir
from the middle, mixing in flour from the sides just until a soft dough
forms.

Turn dough out onto floured surface. Dust your hands with flour and knead
gently. Gradually add the remaining 1/4 cup of flour until dough is no
longer sticky or tacky - about 5 minutes. As you knead, scrape up bits
of dough that stick to the work surface with a metal dough scraper. Knead
10-15 minutes until dough is smooth, elastic, and shiny. Knead only until
smooth and springy. (Overdoing it makes a tough crust).

Shape dough into a ball and put in clean bowl (note: don't use a cold bowl
~ rinse out with warm water and wipe dry). Cover bowl tightly with plastic
wrap and put in draft-free warm place (75-85 degrees F). It will double in
size after about an hour - takes 1-1/2 hours at lower temperatures.

Press the air bubbles out of the dough (don't "punch" it - be gentle).
Gently shape into a round ball. Let rest for 10 minutes. I cover it with
the inverted mixing bowl so that it doesn't dry out. Roll or stretch out
into pizza shape, cover with favorite toppings and bake at a high
temperature. If I am going to use especially moist toppings, I precook the
crust for 5-10 minutes.

Makes a 15-16 inch pizza. Or divide dough into two equal pieces for two
12-inch round flat pizzas. Or divide into 18 equal-size portions for
3-inch appetizer sized pizzas.

Use within 2 hours. Or press out air bubbles again, shape into round ball,
put in bowl covered with plastic wrap, and set in refrigerator. Refrigerate
up to 24 hours. Let it come to room temperature before using.

Will freeze nicely - wrap tightly in plastic and freeze up to 4 months.
Before using, thaw in refrigerator 1-2 days or a few hours at room
temperature.

Posted by [email protected] to the Fatfree Dig. Vol. 12 Issue 18 Nov. 19, 1994.
FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pumpkin Biscuits (Lacto)
Categories: Digest, Nov.
Yield: 1 servings

1 c Canned pumpkin (NOT pie
Filling)
2/3 c Skim milk or other form of
Liquid
1 1/2 c Flour (half white, half WW)
2 T Wheat germ
2 T Wheat bran
4 t Baking powder
1 Clove garlic, minced
1 pn Nutmeg
1 t Salt (optional)

Combine wet, combine dry, mix wet into dry, drop by generous spoonfuls onto
baking sheet squirted with PAM. Bake 20-30 minutes at 450 degrees.

The garlic doesn't really give these a pronounced garlic flavor--it just
eliminates some of the cloying sweetness of the pumpkin. When these first
come out of the oven they are very crisp on the outside and dense and moist
on the inside--sort of like little mini-spoonbreads. After they cook the
texture becomes more uniform and more like the standard biscuit we all know
and love.

Posted by Kirstin Reade Wilcox to the Fatfree Dig. Vol.
12 Issue 19 Nov. 20, 1994. FATFREE Recipe collections copyrighted by
Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cooking Winter Squashes
Categories: Digest, Nov.
Yield: 1 servings

x Squash
x Apples
x Cranberries
x Water

Cut open squash (cut in half or into chunks), scoop out seeds. Lay cut-side
down in a baking pan. Peel and core 1 or 2 apples; slice, and scatter the
apple slices in with the squash. Scatter a handful or two of cranberries
around with the squash and apples. If you like your squash a bit moist,
add a tablespoon or two of water to the bottom of the pan (I don't do this;
my husband does). Cover the pan with aluminum foil and bake at 400F for 1
hour, or until a fork stuck into the hard outside shell meets with no
resistance. Scoop the squash out of the rind, scoop up a bit of the apple
and cranberries on the side, and enjoy!

Posted by [email protected] (Faith Senie) to the Fatfree Dig. Vol. 12 Issue 21
Nov. 22, 1994. FATFREE Recipe collections copyrighted by Michelle Dick
1994. Used with permission. Formatted by Sue Smith, S.Smith34,
[email protected] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cranberry Relish
Categories: Digest, Nov., Thanksgivin
Yield: 1 servings


2 Cups whole cranberries (fresh)
1 Small to medium orange
2/3 to 1 cup sugar (your taste)

Grind cranberries in food processor til well chopped. Remove to a bowl.
Cut orange in eighths, and grind in food processor. Add to cranberries. Add
sugar. Let set in refrigerator for 2 to 3 days. Delish.

From the Joy of Cooking.

Posted by [email protected] to the Fatfree Dig. Vol. 12 Issue 21 Nov. 22,
1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used
with permission. Formatted by Sue Smith, S.Smith34, [email protected]
using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Spicy Bean Patties
Categories: Prod.svc., Nov.
Yield: 2 servings

6 oz Canned white kidney beans
1 c Cooked brown rice
1 c Egg Beaters 99% Real Egg
Product
3 tb Plain dried bread crumbs
1/4 ts Mexican seasoning
1 ds Ground red pepper
1 ds Salt
1/4 c Diced red bell peppers
1/4 c Chopped scallions
1 tb Finely chopped green chili
Peppers
1 Clove garlic, minced

Preheat oven to 400. Using a fork in medium mixing bowl mash beans; add
rice, egg substitute, bread crumbs, Mexican seasoning, ground red pepper,
and salt and stir thoroughly to combine, set aside. Spray small nonstick
skillet with nonstick cooking spray and heal; add bell pepper, scallions,
chili pepper and garlic and cook over medium heat, stirring frequently
until softened about 1 min. Add to bean mixture and stir to combine. Shape
bean mixture into 4 equal patties. Spray nonstick baking sheet with
nonstick cooking spray and arrange patties on baking sheet. If desired
brush each patty with 1/4 t oil (this will add about 4gms fat per serving)
and bake for 15 min. Carefully turn each patty over and brush with 1/4 t of
oil and bake 5 min longer. These can also be heated in a nonstick skillet
sprayed with nonstick cooking spray. Be careful not to overcook.

Nutrition (per serving): 233 calories

Saturated fat 0 g Total Fat 2 g (6% of calories) Protein 9 g (15% of
calories) Carbohydrates 46 g (79% of calories)

Cholesterol 0 mg Sodium 559 mg Fiber 2 g Iron 2 mg Vitamin
A 1650 IU Vitamin C 39 mg Alcohol 0 g

1.80á

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tomato-Tarragon Topping
Categories: Prod.svc., Nov.
Yield: 5 servings

1 ts Olive oil
1/2 c Chopped onion -- finely
Chopped
1/4 c Chopped celery -- finely
Chopped
1 1/2 c Plum tomatoes -- seeded,
Diced
1 1/2 ts Fresh tarragon -- chopped
1/4 ts Salt
1/8 ts Pepper
1 tb Fresh lemon juice

Heat oil in a large nonstick skillet over high heat. Add onion and celery;
saut 1 minute. Add tomato; saut 1 1/2 minutes or until tender. Remove from
heat; stir in tarragon and remaining ingredients. Serve over halibut or
cod. Yield 1 1/4 cups.

From: NYPR38A Lori Evans Recipe By Cooking Light, October 1994

1.80á

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---------- Recipe via Meal-Master (tm) v8.01

Title: Low-Fat Pumpkin Flan (Lacto)
Categories: Prod.svc., Nov.
Yield: 8 servings

1/2 c Sugar
1/8 ts Cloves
1/8 ts Ginger
1 ts Cinnamon
12 oz Evaporated skim milk
1 Jumbo egg
5 Jumbo egg whites
1/4 c Brown Sugar Twin
1 1/2 c Pumpkin -- cooked & mashed

Preheat to 300. Place sugar in sm saucepan & cook over med-low heat,
stirring constantly. After 5 min, sugar will begin to carmelize, turning
golden & liquid. Stir constantly till all sugar is melted & golden.
Quickly pour sugar into 9" round cake or pie pan, tipping pan till sugar
coats entire bottom. Sugar hardens in 20 sec, but remains very hot. Do Not
Touch. In med bowl, mix cloves, ginger & cinnamon. Add evap milk, egg, egg
whites & brn sugar substitute & mix with electric mixer on slow till sugar
sub dissolves. Add pumpkin, beating at low speed till smooth. Pour pumpkin
mix into pan with carmelized sugar. Place pan in larger, shallow pan. Fill
larger pan with hot water to depth of 1". Place in preheated oven & bake
till knife inseted near center comes out clean, 1 hr. Remove pan from oven
& water, let cool. Cover & chill at least 3 hrs. To serve, loosed edges
with spatula. Place larger serivng dish on top of pan. Quickly invert flan
onto plate. Any sauce remaining on bottom of pan should be pour on toop.
10 small servings, 8 medium. Posted on Prodigy by Kim Clegg. From: NYPR38A
Lori Evans

1.80á

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---------- Recipe via Meal-Master (tm) v8.01

Title: Thanksgiving Day Fat-Free Pumpkin Pie (Ovo Lacto)
Categories: Prod.svc., Nov.
Yield: 6 servings

-----------------------------------CRUST-----------------------------------
1 c Dry bread crumbs

----------------------------------FILLING----------------------------------
1 sm Sugar pumpkin -- 2 # OR
1 1/2 c Pumpkin, canned
4 Egg whites
2/3 c Sugar
1/2 ts Salt
1 ts Cinnamon
1/4 ts Ginger OR
1 ts Finely grated fresh
Gingerroot
1/4 ts Nutmeg
1 1/4 c Evaporated skim milk

To prepare crust, generously spray 9" Pyrex pie plate with vegetable
cooking spray. Scatter crumbs over & evenly press into surface. Spray
crumbs with spray & bake crust on middle rack @ 350 for 10-15 min till dry
& lightly colored.

Cool on rack. If using fresh pumpkin, rinse, stem & halve pumpkin. Scrape
away seeds (bake them on jelly roll pan with dash of salt if desired) and
filaments & cut into 2" chunks. Using paring knife, remove skin & place
pumpkin in lg baking dish. Add 1/2 c water & cover dish tightly with foil.
Bake @ 350 about 1 hr, till soft, checking to make sure that water has not
evaporated, adding more if needed. Cool & puree pumpkin in food processor.
If there is more than needed, salt leftovers lightly & freeze up to several
months in tightly sealed plastic container. To prepare filling, scrape
cooked fresh pumpkin or canned pumpkin into bowl & whisk in egg whites.
Whisk in sugar, salt, cinnamon, ginger, nutmeg & evap milk, one ingredient
at a time, whisking smooth between each addition. Pour into prepared crust.
Bake @ 350 till filling is set, 1 hr. Cool on rack. Refrigerate if prepared
more than a few hours in advance of serving. Posted on Prodigy by Kim
Clegg. 1.80á

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---------- Recipe via Meal-Master (tm) v8.01

Title: Squash And Apple Bake
Categories: Prod.svc., Nov., Thanksgivin
Yield: 6 servings

----------------------------MDFD30E HELEN JOLLY----------------------------
2 lb Butternut or buttercup
Squash
1/2 c Brown sugar, packed
1/4 c Butter or margarine, melted
1 T Flour
1 t Salt
1/2 t Mace
2 Baking apples, peeled, cored
And cut into 1/2" slices

Cut each squash in half. Remove seeds and fibers; pare squash. Cut into
1/2" slices. Stir remaining ingredients together, except apple slices.
Arrange squash in an ungreased 11-1/2x7-1/2x1-1/2-inch baking dish. Top
with apple slices. Sprinkle sugar mixture over top. cover with foil. Bake
in a 350 degree oven for 50 to 60 minutes, or until squash is tender.
Serves 6.

Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV. D/L
Prodigy November 27, 1994. 1.80á

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---------- Recipe via Meal-Master (tm) v8.01

Title: Glazed Vegetables
Categories: Digest, Nov.
Yield: 1 servings

----------------------------MDFD30E HELEN JOLLY----------------------------
2 c Peeled and cubed turnips
2 c Peeled and cubed rutabagas
2 c Peeled and cubed sweet
Potatoes OR yams
2 c Peeled and cubed winter
Squash
3 T Cider vinegar
3 T Dark corn syrup
1 T Butter or margarine, melted
1/3 c Packed brown sugar
1/2 t Salt
1 t Ground ginger
1/4 c Chopped walnuts, toasted

Place vegetables in a large pot, cover with water, and cook about 20
minutes, or until tender. Drain well. Place in a 7x11-inch baking dish.

In a small bowl, combine vinegar, syrup, butter, brown sugar, salt and
ginger. Pour over vegetables, and toss to coat.

Bake in a preheated 400 degree oven for 20 minutes...basting occasionally.

Stir, sprinkle with chopped nuts, and serve.

Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV.
November 27, 1994. 1.80á

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Title: Crunchy Sauerkraut Salad
Categories: Prod.svc., Nov.
Yield: 10 servings

----------------------------MDFD30E HELEN JOLLY----------------------------
1 cn (27 ozs.) sauerkraut, rinsed
And drained
1 Unpeeled apple, chopped
1 sm Onion, chopped
3/4 c Finely chopped dill pickle
1/2 c Vegetable oil
3 T Lemon juice
2 T Sugar
1/2 t Dried parsley flakes
1/2 t Dried basil
1/2 t Dill weed
1/4 t Pepper

In a bowl, combine all ingredients. Cover and chill for at least 1 hour.
Yield: 10-12 servings.

Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV.
November 27, 1994. 1.80á

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Title: Sweet Yams N Squash (Vegan)
Categories: Digest, Nov.
Yield: 6 servings

1 Squash
4 Sweet potatoes
1/4 c Orange juice
1 Dollop of maple syrup
1 Dollop of honey or molasses
x Sweet spices to taste-
Cinnamon, ginger, cardamom,
Etc

Heat oven to 350F. Lightly spray a big-enough Pyrex pan with Pam.

Trim ends of squash, cut in half lengthwise, clean out seeds, and lay flat
sides down in pan. Peel sweet potatoes (hey, it's up to you!) and lay in
pan. Bake in oven until both are done. (Check after 30 minutes, then keep
checking at reasonable intervals.) "Done" = as soft as you like them.

Remove the cooked veggies from the oven, cut them into bite-sized slices
and chunks, and arrange them in a serving dish.

Separately, combine the liquids and sweet spices. Pour over the warm
veggies. (There could be lots of variations on the liquids and spices to
achieve different kinds of flavors. This was the combo that I used.)

Either serve immediately, or refrigerate (covered). Can be reheated in a
regular or microwave oven.

This yielded one medium-sized casserole full. Probably "serves 6" as part
of a normal meal rather than a big office lunch.

Posted by Muriel Kranowski to the Fatfree Dig. Vol 12
Issue 22 11-23-94.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV. --- 1.80á

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Title: Barley And Bean With Fresh Mint (Vegan)
Categories: Digest, Nov., Side dish
Yield: 4 servings

1 1/2 c Pearled barley
3 1/2 c Vegetable broth or stock
2 c Fresh cooked or canned white
Kidney beans
2 tb Fresh mint chopped or 1 tbs
Dry mint

In a medium sauce pan bring the 3.5 cups of vegetable broth or stock to a
boil. Slowly add the 1.5 cup of pearled barley. Reduce heat to low and
cover. Simmer 35 to 45 minutes or until all of the broth or stock has been
absorbed and the barley is tender.

Rinse the kidney beans in a colander or sieve and allow to drain. Chop the
mint.

Add the beans to the cooked pearled barley and cook on low until heated,
approximately 5 minutes. Remove form the heat. Add the mint and mix well.
Garnish with a few mint sprigs.

Serve hot. Makes 4 side dish servings. Reheats well in a microwave.

Posted by "Joseph B. McKay III" to the Fatfree Dig.
Vol 12 Issue 22 11-23-94.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
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Title: Apple Cinnamon Coffee Cake
Categories: Digest, Nov.
Yield: 12 servings

-------------------------APPLE FILLING AND TOPPING-------------------------
2 T Cinnamon
5 T Sugar
5 To 6 cups sliced apples (I
Used Granny Smiths)

--------------------------------FOR THE CAKE--------------------------------
2 c Sugar
1 c Oil (I used applesauce)
4 t Vanilla
1/2 c Orange juice
1 pn Salt
4 Eggs (or equivalent),
Lightly beaten
3 c Unbleached all-purpose
Flour
1 T Baking powder
1 t Nutmeg

Preheat oven to 350 degrees. Grease a 12-cup tube or bundt pan with Pam.

Combine cinnamon and sugar and set aside 1 tablespoon. Toss prepared
apples with remainder and set aside.

For the cake, whisk together sugar, applesauce, vanilla, oj, salt, and
eggs. Combine flour, baking powder, and nutmeg and fold into sugar
mixture.

Spoon a little more than one third of the batter into prepared pan. Cover
with half of apple mixture, then spoon in remaining batter and apple
slices. Sprinkle top lightly with the reserved cinnamon-sugar.

Bake in preheated oven for 1 hour or until done. Loosen sides with a
butter knife, then invert cake onto a plate for serving.

(Unsure of the nutrition breakdown, since I deleted the oil. I think it's
about 1.5 g/fat for 1/12th of cake.)

Posted by "Susan M. Brooks" to the Fatfree Dig.
Vol 12 Issue 22 11-23-94. From the Washington Post.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
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Title: English Muffin Bread (Abm) (Lacto)
Categories: Digest, Nov., Abm
Yield: 1 servings

1 1/4 c Water
2 ts Sugar
1 ts Salt
1/4 ts Baking soda
3 c Flour
3 tb Nonfat dry milk
2 ts Yeast

Posted by Posted by [email protected] (Dawn Chace) to the Fatfree Dig.
[Vol. 12 Issue 23] Nov. 24, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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Title: F/F Pumpkin Cream Cheese Pie (Lacto Ovo)
Categories: Digest, Nov., Powter
Yield: 1 servings

-----------------------------------CRUST-----------------------------------
1 pk Phyllo dough

----------------------------------FILLING----------------------------------
8 oz F/f cream cheese
1 cn Pumpkin
3 tb Skim milk
4 Egg whites
2 tb Pumpkin pie spice
1/4 c Maple syrup or honey
1 tb Vanilla

Crust: I just unrolled it out of the package, layed it on top of the pie
dish that I'd sprayed with Pam and pressed it in. I used kitchen scissors
and cut off the excess.

Mix everything in a blender and pour into crust. I only have a deep dish
pie plate, so I doubled this recipe (I actually made 2 seperate batches). I
brushe d the crust with skim milk, wrapped aluminum foil around the edges
and baked it at 350 for 30 minutes. When I take it to my mother's house
tomorrow, I will brush the edges again, and probably bake it for 15
minutes, just to brown the crust.

Source: Susan Powter Posted by [email protected] (Dawn Chace) to the
Fatfree Dig. [Vol. 12 Issue 23] Nov. 24, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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Title: Morning Rice
Categories: Digest, Nov., Powter
Yield: 1 servings


2 c. cooked brown rice
1/2 c. soy milk
2 tsp. honey
1 apple, chopped
1 tsp. cinnamon
2 Tbl. raisins

Mix all ingredients together in a medium bowl. Jam could be used in place
of honey, and any fruit you like.

I also added 1/4 cup crushed pineapple with some of it's natural juice. I
microwaved it for approx. 30 seconds, just to take the chill off.

I think that's it for this week. Have a wonderful holiday!

Posted by [email protected] (Dawn Chace) to the Fatfree Dig. [Vol. 12
Issue 23] Nov. 24, 1994.
:Source

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

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Title: Orange Sweet Potatoes With Oatmeal Topping
Categories: Digest, Nov.
Yield: 1 servings

5 lb Sweet potatoes (about
7 large)
1/4 c Brown sugar
1/4 c Oj
1/4 c Sweet orange marmalade
1 T Grated peeled ginger
1/4 c Prepared butter buds
(optional -- I just used
Water because some
People in philly fatfree are
Vegan; 1/4C is half a
Pk )
1 Box Obies oatmeal cookie
Mix

Bake the sweet potatoes until very soft. Allow to cool.

In a bowl, mash together the first 6 ingredients (peel the potatoes
first!). Pour into a 13x9x2 pan (I used an extra large pie pan).

In a separate bowl, mix up the obies mix, so that it is not overly wet (the

directions say to add 1/4 cup of water, and then add water by the
tablespoon. I think I probably added 2 or 3 tablespoons.) Cover and chill
for 2 hours.

Crumble oatmeal topping over potato mixture, until it's evenly distributed.
Bake at 350F until golden brown, about 10-15 minutes. (Make sure the
oatmeal has cooked through!) If the oatmeal starts to turn white, take it
out -- it's drying out.

Good alternative to marshmallow topped sweet potatoes. Has the Jackie Manni
seal of approval. =-)

Posted by [email protected] (Patricia Thorp) to the Fatfree Dig. [Vol. 12
Issue 23] Nov. 24, 1994.
:Adapted from november 1994 gourmet magazine:

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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Title: Lf Choc. Pie Filling
Categories: Digest, Nov.
Yield: 1 servings


2/3 c. sugar
1/2 c. cornstarch
6 T. cocoa
4 c. skim milk - add 1 c. at a
: time
2 t. vanilla

Mix dry ingredients, add milk and vanilla. Microwave (depending on
wattage) in intervals and stir between to thicken, when thickened, but
still able to pour, do so into your favorite crust....refrigerate with
plastic wrap ON filling....serve with topping of choice.....makes about
9"pie, and can easily be adapted for bigger plates.


Posted by [email protected] (Deborah A. Bizier) to the Fatfree Digest
[Volume 12 Issue 24] Nov. 25, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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Title: Fatfree Pie Crust
Categories: Digest, Nov.
Yield: 1 servings

2 c Grape Nuts
1/2 c Apple juice concentrate

mix together and press into the pie pan. Bake 10 minutes at 350 degrees
and cool if you'll add a cool filling. For pumpkin pie, I just add the
filling and bake it all at once.

I run the Grape Nuts through the food processor first, and I find a half
recipe is sufficient if you don't need the crust to go too far up the side
of the pan.

Posted by [email protected] (Brad Scott) to the Fatfree Dig. Vol. 12 Issue 26
Nov. 27, 1994.
:From Jennifer Raymond's Peaceful Palate:

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

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Title: Beets And Carrots With West Indian Spices
Categories: Digest, Nov., Ornish
Yield: 1 servings

1 lb Beets (about 4 medium)
1 lb Carrots, sliced
2 tb Grated fresh gingerroot
1/2 c Brown sugar
1/2 c Orange juice
1/4 c Cider vinegar
x Grated zest of 1 orange
1/2 ts Ground cinnamon
1/2 ts Mace

Wash the beets well and cut off the leaves, leaving an inch or so of stem.
Cover with cold water, bring to a boil and simmer, covered until tender,
about 40 minutes. Drain and cover with cool or lukewarm water. When cool
enough to handle, slip off the skins. Cut the beets into slices or chunks.

Peel and cut the carrots into slices or chunks, resemling the beets in size
and

style. Steam or boil in lightly salted water about 5 minutes or until
tender but not soft. Drain.

Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in
a saucepan and bring the mixture to a simmer. Cook until thickened. Simmer
the cooked beets and carrots in this sauce for about 5 minutes.

Note: Alternatively, you may bake the beets in a foil-covered pan for
about an

hour. When cool, slip off the skins. Cut the beets into slices or chunks.

Since I didn't want to waste the beet tops, I sliced the green beet tops
and steamed them and when I combined the sauce with the cooked beets and
carrots, I

also added the steamed beet tops.

This came from the Eat More, Weigh Less book by Dr. Dean Ornish.

Posted by JOHN & LISA DEBOVSKI to the Fatfree
Dig. Vol. 12 Issue 27 Nov. 28, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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Title: Potato Latkes
Categories: Digest, Nov.
Yield: 1 servings

6 Potatoes
1 Onion
4 Egg whites
1/4 c Matzoh meal (or flour)
x Salt & pepper

~ Peel potatos and shred in food processor

~ Remove potatos & squeeze water out of shredded potatos.

~ Shred onion in food processor.

~ Add all ingredients ot processor and process until well mixed using steel
knife.

~ Fry in nonstick pan until golden brown using a small amount of cooking
spray.

~ Serve with applesauce and fatfree sourcream.

Posted by [email protected] (RON FISHMAN) to the
Fatfree Dig. Vol. 12 Issue 28 Nov. 29, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

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Title: Tofu Quiche (Lacto Ovo)
Categories: Digest, Nov., Ovo lacto
Yield: 1 servings

------------------------------PUREE IN BLENDER------------------------------
1 tb Corn starch
1/2 c Skim milk
1 To 2 eggs' worth of egg
Substitute or 2-4 egg
Whites
1/2 c Fatfree or lowfat cottage
Cheese (I use 1%)
1/2 c Fatfree plain yogurt
1 c Reduced fat tofu (Mori Nu
Lite), cubed
x Salt and pepper to taste
1 ds Or 2 of Tabasco sauce

---------------------------STIR IN OR OR MORE OF---------------------------
1/2 c Chopped onion, sauteed in
Liquid of choice
1/2 - 1 cup chopped fresh
Mushrooms
1 c Chopped cooked broccoli,
Spinach or leeks
1/2 c Fatfree mozarella cheese
x Herbs to taste (parsley,
Basil, marjoram are all
Good)

Pour into quiche dish or pie pan sprayed briefly with Pam and bake at 350 F
for 30-40 min or until a toothpick inserted slightly off center comes out
clean. Let stand about 5 minutes before serving.

Sometimes this comes out watery (like custard sometimes does), but it still
tastes good.

Posted by herl jennifer l to the Fatfree Dig.
Vol. 12 Issue 28 Nov. 29, 1994.

FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with
permission. Formatted by Sue Smith, S.Smith34, [email protected] using
MMCONV.

1.80á

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