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---------- Recipe via Meal-Master (tm) v8.02
Title: Foolproof Gnocchi (Ovo)
Categories: Digest, Dec.
Yield: 1 servings
1 5-oz box instant potato
Buds
2 c Boiling water
1 Egg's worth egg replacer (or
Two egg whites -- necessary
For binding)
2 c Flour (whole wheat works
Fine)
Mix the potato buds and water together like mashed
potatoes. Cool. Add egg replacer and flour. Knead
lightly on floured board. Take a small protion at a
time and roll on flloured board into strips about 1
inch thick. Cut small pieces about 1 inch long. Roll
each piece over a fork, making an impression with your
thumb, to give the pieces the classic gnocchi shape.
Be sure to keep the dough floured well, or it will
become sticky. Place the peices on a floured cookie
sheet, making sure they don't touch. Drop the pieces
into boiling water. After they reach the surface
(which may be almost immediately), cook them _gently_
(don't boil them!) for 5 to 10 minutes. Drain and
serve with the sauce of your choice.
I'd be interested to hear any experiences you might
have with the recipe.
Posted by Doreen
Digest [Volume 13 Issue 1] Dec. 1, 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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MM: Homemade Baking Powder (Single Acting)
---------- Recipe via Meal-Master (tm) v8.02
Title: Homemade Baking Powder (Single Acting)
Categories: Digest, Dec.
Yield: 1 servings
2 Measure cream of tarter
1 Measure baking soda
Mix together and use immediately. If you want to mix
ahead of time and store no longer than one month, add
1 measure cornstarch
Note: I use teaspoons for measure amount, but it
really depends on how much you need. The cornstarch
will help keep the other ingredients from absorbing
moisture (this is what is used in manufactured baking
powder). If you have a recipe that calls for double
acting baking powder, just use twice the amount.
Oh, one more thing, to check and see if the baking
powder in your pantry is still active, stir 1 teaspoon
into one-third cup hot water. There should be
immediate vigorous bubbling. If no bubbling or
bubbling is sporadic, the baking powder is past its
prime.
Homemade baking powder starts to fizz and release
carbon dioxide the minute it is added to liquid, it is
very important that the oven be preheated and baking
pans be ready before mixing batter. Mix quickly and
put in oven right away.
Posted by [email protected] to the Fatfree Digest [Volume
13 Issue 2] Dec. 2, 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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MM: Hominy (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Hominy (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 c Dry quinoa
1 cn Peeled cut tomatoes
1 cn Beans (I've used pinto,
Black, and kidney)
1 cn Hominy
x Spices - I use garlic,
Onion, parsley, basil,
Thyme
Cook quinoa w/ 2 cups water. Add tomatoes, beans,
hominy and spices and keep on low heat until all is
hot.
Posted by [email protected] (Bob Simmons) to the
Fatfree Digest [Volume 13 Issue 2] Dec. 2, 1994
Source: Amy B. Ahmer
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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MM: The Best Banana Bread (Ovo)
---------- Recipe via Meal-Master (tm) v8.02
Title: The Best Banana Bread (Ovo)
Categories: Digest, Dec.
Yield: 1 servings
3 lg Bananas (enough to mash 1
Cup)
1 c Sugar
x Replacement for 1 egg (can
Be 2 egg whites or one egg
White and 1/3 c.
Non-fat yogurt if you use
Those things)
4 tb Applesauce (baby applesauce
Is best, but any other is
Fine )
1 And 1/2 cups flour (I use
1/2 Whole wheat usually)
1 ts Baking soda
1 ts Salt
With a mixer, beat the mashed bananas with the sugar.
Add the egg replacer and applesauce and beat again.
In another bowl, mix the dry ingredients. Add this to
the banana mixture and stir with a spoon until the dry
stuff is all moistened. Not too much stirring!
Pour batter into a loaf pan. (About 5 x 9 inches,
preferrably non-stick or you can spray with Baker's
Secret for a split second and spread with a paper
towel.)
Bake at 325 (be sure to preheat first) for about 55
minutes.
This is great the second day and freezes great, too.
If you have enough bananas make two and freeze one.
Posted by Jody Bar-On
to the Fatfree Digest [Volume 13 Issue 3] Dec. 3, 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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MM: New Vegetarian Recipes List
---------- Recipe via Meal-Master (tm) v8.02
Title: New Vegetarian Recipes List
Categories: Digest, Dec.
Yield: 1 servings
None
I was requested to post information about a new
unmoderated list "solely for the posting of vegetarian
recipes, wines and cooking hints." I know we do a lot
of that here, but this one is not merely
"fatfree"-focused. To subscribe to the list, email to:
[email protected]
In the message: subscibe veg
end
After you receive acknowledgment of your enrolment on
the list, you may post messages at:
[email protected]
Questions may be directed to:
[email protected] or: [email protected]
He will be trying it for a month, and if the volume
warrants, he will continue the list.
Posted by [email protected] to the Fatfree Digest
[Volume 13 Issue 3] Dec. 3, 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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MM: Fast Food 1 (Rice & Veggies) (Quick)(Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Fast Food 1 (Rice & Veggies) (Quick)(Vegan)
Categories: Digest, Dec., Lunch, Quick
Yield: 1 servings
x Instant rice
x Water
x Frozen vegetables
x Seasoning, sauce or
Dressing
Pour instant rice into a bowl. Add twice the volume
of water. Stir. Pour in some frozen veggies (broccoli,
carrots, peas, 'mixed', whatever happens to be in the
freezer.) Pour on a glub or two of flavoring agent
(tomato sauce, salad dressing, whatever happens to be
in the fridge.) Nuke on high for 3 minutes.
Note: This isn't real high nutritional value.
Single-serving bricks of frozen cooked
rice/beans/barley/lentils would go a long way towards
improving it. I ate this many many times...
Posted by "Aliza R. Panitz"
to the Fatfree Digest [Volume 13 Issue 5] Dec. 5, 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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MM: Fast Food 2 (Bulghur & String Beans) (Quick) (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Fast Food 2 (Bulghur & String Beans) (Quick)
Categories: Digest, Dec., Lunch, Quick
Yield: 1 servings
x Bughur wheat
x Water
x Frozen string beans
x Spices
In a sealable pint bowl, put bulghur wheat, expansion
water, and frozen string beans. Sprinkle on some
spices (dry onion, garlic, pepper, etc.) Take the bowl
to work, put it in your desk drawer, eat it for lunch.
Posted by "Aliza R. Panitz"
to the Fatfree Digest [Volume 13 Issue 5] Dec. 5, 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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MM: Fast Food 4 (Rice & Vegetables) (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Fast Food 4 (Rice & Vegetables) (Vegan)
Categories: Digest, Dec., Quick
Yield: 1 servings
1 x Instant rice
1 x Bouillon
1 x Italian seasoning
1 x Onion
1 cn Crushed tomatoes
1 Box thawed frozen spinach
In large pot, cook up 2 cups of (real or instant)
rice. When it's almost done, stir in a spoon or two
of bouillion granules, and/or some italian seasoning,
onion, black pepper, whatever. Add a large can of
crushed tomatoes. Add a box of thawed frozen spinach.
And a few hints:
When you cook, make a big pot of whatever it is you're
making. It won't add very much extra work, and you can
freeze the leftovers, or just munch on them for a few
days.
Keep shortcut foods like canned beans, quick-cooking
noodles (not ramen bricks, they have a lot of fat),
instant rice, canned tomato puree, dehydrated onions,
quick-cook oatmeal, frozen veggies, etc. around. They
aren't as good or as nutritious as the 'real thing',
and they cost more, but they come in very handy when
you don't have time...
Posted by "Aliza R. Panitz"
to the Fatfree Digest [Volume 13 Issue 5] Dec. 5, 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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MM: Amy's Chili with Hominy (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Amy's Chili with Hominy (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 28 oz can crushed tomato
2 cn Pinto beans
1 cn Garbonzo beans
1 cn Hominy
1 sm Can (4.5oz maybe?) tomato
Paste
1 sm Can green chili peppers (she
Says they often come in
Short tins of a
Couple ounces)
2 Chopped onions
2 Chopped zucchini
1 1/2 tb Chili powder
1 To 2 tsp cumin
2 Cloves af garlic (or 2/4tsp
Garlic powder)
1 ts Molasses
Mix it all together in a large pot and cook until done
(basically anywhere between "it's all heated through"
and "the zucchini are about to fall apart." Enjoy!
Amy didn't mention pre-cooking the onions so I don't
know if she does, but it probably wouldn't be a bad
idea.
Posted by [email protected] (Kimberly Phillips) to the
Fatfree Digest [Volume 13 Issue 6] Dec. 6, 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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MM: Sweet Potato and Tomato Soup (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Sweet Potato and Tomato Soup (Vegan)
Categories: Digest, Dec.
Yield: 6 servings
1 c Finely chopped onion
1 Stalk celery, finely
Chopped
1 Carrot, peeled and finely
Chopped
2 Sweet potatoes, peeled and
Diced
1 16-ounce can no-salt-added
Stewed tomatoes
1 ts Sugar
1/4 ts Nutmeg
1 x Salt and pepper to taste
1 x Chopped parsley (for
Garnish)
Saute the onion and celery until the celery is
softened, about 10 to 15 minutes.
Add the carrot and potatoes and saute for 10 more
minutes.
Add the tomatoes and 1 to 2 cups water or broth and
bring to a boil. Lower heat, cover and cook until
potatoes are tender, about 30 to 35 minutes.
Puree about 2 cups of the soup. Add sugar and nutmeg
and continue cooking 5 minutes longer.
Taste and adjust seasonings. Garnish with parsley, or
as desired. Serve with a crusty bread.
Posted by [email protected] (Pete McClurkin) to the
Fatfree Digest [Volume 13 Issue 6] Dec. 6, 1994.
Source - Washington Post, originally from "Our Food:
The Kosher Kitchen Updated" by Anita Hirsch (modified).
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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MM: Santa Fe Hominy (Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Santa Fe Hominy (Lacto)
Categories: Digest, Dec.
Yield: 6 servings
2 T Broth of your choice (this
Is for sauteing)
2 Garlic cloves minced
1 1/2 c (6oz/185g) chopped red
(spanish) onions
2 15 oz (470g) cans hominy,
Rinsed and drained
3 lg Ripe tomatoes, diced
2 Poblano chilies, roasted,
Peeled, cored, seeded and
Diced
1 Jalapeno chili, seeded and
Minced
1 c (4 oz/125g) grated monterey
Jack cheese (try using NF
Cheese)
saute in a large heavy skillet when hot add the garlic
and onions: cook, stirring, over medium heat until the
onions are translucent. Stir in the hominy, tomatoes
and chilies; cover and simmer over low heat for about
15 minutes, or until all the ingredients are blended
and the vegetables are tender. Remove and cover and
sprinkle the cheese over the hominy. Stir just until
the cheese is melted and serve immediately.
Posted by [email protected] Diane Jennings
to the Fatfree Digest [Volume 13 Issue 7] Dec. 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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MM: Rotel Potatoes (Opt. Ovo Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Rotel Potatoes (Opt. Ovo Lacto)
Categories: Digest, Dec.
Yield: 2 servings
1 cn (10 oz) diced Rotel
Tomatoes, with liquid
2 To 3 large potatoes
-------------------------OPTIONAL-------------------------
Eggbeaters equivalent of 4
E*gs
2 To 3 oz. lowfat or nonfat
Cheese
4 6 tortillas
Microwave or boil the potatoes until they are
half-cooked; the flesh should still be firm, and not
crumbly. Let them cool until you can comfortable
handle them, and cut into bite-sized pieces. In a
large skillet, dump the can of Rotel tomatoes and
moist of the juice, then add potatoes. Cook over
medium heat, stirring occasionally, until most of the
tomato liquid has been absorbed by the potatoes (this
takes anywhere from 10 to 30 minutes, and is usually
dependant on how hungry you are).
Optional: If you want to add eggs at this point, make
a crater in the center of the pan and add eggs.
Continue cooking over medium heat until eggs are
scrambled. When they are just about down, stir
thoroughly with the potato mixture.
Serve with cheese (optional), either alone, or wrapped
in steamed tortillas. With the eggs and cheese, this
make a simple, spicy, and very filling breakfast.
Other ideas I have yet to try: Stir in spinach,
zucchini, mushrooms, and or onions with the potatoes.
Posted by [email protected] Diane Jennings
to the Fatfree Digest [Volume 13 Issue 7] Dec. 7, 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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MM: Rotel-N-Rice Corn Soup (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Rotel-N-Rice Corn Soup (Vegan)
Categories: Digest, Dec.
Yield: 2 servings
1 cn (10 oz) diced Rotel
Tomatoes, with liquid
1 1/2 c Cooked rice (give or take
Some; I like lots of rice)
1/2 pk Frozen corn (perhaps 1cup or
So of corn)
3 To 4 cups stock of your
Choice, or water
-------------------------OPTIONAL-------------------------
2 To 3 corn tortillas, cut
Into 2inch strips
1/2 Red pepper, seeded and cut
In strips
If using red pepper, saute at the bottom of a large
soup pot, using a little bit of the broth. Add the
tomatoes, cooked rice, corn, and stock to the pot, and
heat thouroughly, about 10 minutes or so. about 10
minutes or so. Just before serving, stir in tortilla
strips.
Posted by [email protected] Diane Jennings
to the Fatfree Digest [Volume 13 Issue 7] Dec. 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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MM: Standard Ff Bread Recipe (Abm)
---------- Recipe via Meal-Master (tm) v8.02
Title: Standard Ff Bread Recipe (Abm)
Categories: Digest, Dec., Abm
Yield: 1 servings
3 c Bread flour
1 c Whole wheat flour
1 Packet/2 1/4 tsp yeast
1 tb Sugar
1 ts Salt
1 tb Powdered skim milk or soy
Milk (optional, but I think
It helps)
1 1/2 c Hot water.
Follow usual procedure for breadmaker. Makes a 1 1/2
lb loaf.
I think this works out to 70 cal, 0.5 g fat per ounce.
Posted by "Bruce E. Wilson"
Fatfree Digest [Volume 13 Issue 7] Dec. 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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MM: Orange-Cranberry Bread (Abm)
---------- Recipe via Meal-Master (tm) v8.02
Title: Orange-Cranberry Bread (Abm)
Categories: Digest, Dec., Holidays, Abm
Yield: 1 servings
1/2 c Dried cranberries
x Zest from 1 orange
2 c White bread flour
2 c Whole wheat flour
1 Packet/2 1/4 tsp yeast
1 tb Sugar or honey
1 ts Salt
2 3 tsp cinnamon
x Juice from the orange plus
Water to make 1 1/2 cups
Follow usual procedures (oat bread cycle helps). I
think this one's a bit higher, something like 80 cal,
0.6 g fat/ounce.
Posted by "Bruce E. Wilson"
Fatfree Digest [Volume 13 Issue 7] Dec. 7, 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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MM: Yam Chili (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Yam Chili (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 40-oz can yams/sweet
Potatoes
1 29-oz can tomato puree
1 To 2 cup dried beans (*)
1/4 c Barbecue sauce
1 tb Dehydrated onion
1 ts Black Pepper
1 tb Chili powder
1/2 ts Cinnamon
Cook up the beans normally (soak, boil, simmer).
Pour yams into pot, including liquid. Smash lightly.
Add tomato puree, stir through. Add spices, stir
through. Add cooked beans, stir through. Simmer for
for a few minutes to mellow out.
(*) Beans: I keep a 'bean bucket' of mixed beans,
usually including pea beans, black-eyed peas, pinto
beans, split peas, lentils, navy beans, pinto beans;
often including great northern beans, roman beans,
pink beans, chili beans, barley, and others. Whenever
there's room in the bucket I pour in a bag of
something that seems underrepresented.
This would probably be better with fresh yams and
tomatoes, but the canned yams were on sale half price
the day after Thanksgiving...
Posted by "Aliza R. Panitz"
to the Fatfree Digest [Volume 13 Issue 7] Dec. 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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MM: Whole-Grain Wheat Berries (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Whole-Grain Wheat Berries (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
2 1/2 c Water
1 c Whole-grain wheat, rinsed
1/2 ts Salt, (added AFTER cooking)
In 2qt saucepan, boil water, stir in wheat, and return
to boil. Reduce to simmer, covered, for 2 hours, until
almost all of the liquid has been absorbed. Remove
from heat, let stand for 15 minutes. Add salt and
fluff with a fork
Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 1994. Source - 'The
Complete Whole Grain Cookbook' by Carol Gelles
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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MM: Medium Bulgur or Cracked Wheat (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Medium Bulgur or Cracked Wheat (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
2 c Water
3/4 ts Salt
1 c Medium bulgur or cracked
Wheat (don't rinse)
In 2qt pan, boil water and salt, stir in wheat and
return to boil. Reduce heat and simmer, covered, for
20 minutes. Remove from heat, and let stand for 5
minutes. Fluff with a fork.
Posted by Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 1994. Source - 'The
Complete Whole Grain Cookbook' by Carol Gelles
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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MM: Wheat Berry Tomato Salad (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Wheat Berry Tomato Salad (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
2 c Cooked wheat berries
(cooled)
2 c Chopped tomatoes
1/2 c Chopped red onion
Toss above together, serve with your favorite dressing
Posted by Posted by Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 1994. Source - 'The
Complete Whole Grain Cookbook' by Carol Gelles
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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MM: Wheat Berry Veggy Melt (Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Wheat Berry Veggy Melt (Lacto)
Categories: Digest, Dec.
Yield: 1 servings
2 c Cubed peeled butternut
Squash
1 c Sliced carrots
1 c Sliced yellow squash
2 c Cooked wheat berries
2 tb Chopped scallion
1 tb Soy sauce
2 c Shredded non-fat (low-fat)
Jack or Mozarella Cheese
Preheat broiler. Place the hubbard squash and carrots
in a steamer over boiling water. Cover and steam 10
minutes. Add yellow squash and steam 5 minutes more
(or until all are tender). In 2qt casserole, toss
vegies, berries, scallion, and soy. Sprinkle with
cheese and broil 5 minutes or until cheese is melted
and browned.
Posted by Posted by Posted by Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 1994. Source - 'The
Complete Whole Grain Cookbook' by Carol Gelles
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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MM: Spagetti Sauce - Bulgar (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Spagetti Sauce - Bulgar (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
x Water for saute (or your
Favorite, but compatible
Sub )
1 c Chopped onion
2 Cloves garlic, minced
1 cn Chopped peeled tomatoes,
With liquid (14oz)
1 cn Tomatoe sauce (8oz)
1 tb Parsley
1 Bay leaf
1/2 ts Oregano
1/4 ts Sugar
1/4 ts Salt
1/8 ts Pepper
1 c Cooked bulgur
In 3qt pan, saute onion and garlic. Stir in tomatoes,
sauce, and spices. Bring to a boil, reduce heat, and
simmer, uncovered, 20 minutes. Discard bay leaf, stir
in bulgur and serve over your favorite pasta, or
spagetti squash.
Posted by Posted by Posted by Posted by Posted by "Rob
Ryerson"
Fatfree Digest [Volume 13 Issue 8] Dec. 8, 1994.
Source - 'The Complete Whole Grain Cookbook' by Carol
Gelles
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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MM: Crockpot Applesauce with Cranberries (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Crockpot Applesauce with Cranberries (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
10 12 medium apples
1 To 2 cups cranberry juice
1/2 Lemon juiced
2 tb Sugar, or up to 1/4cup if
You want it sweet
1/4 To 1/2 cup dried cranberries
Or "craisins" (sweetened
Dried
Cranberries)
Wash the apples and chop them up without peeling.
Squeeze lemon juice over them as you cut them.
Put apples in crockpot with cranberry juice -- use 1
cup if you want the applesauce thick, more if you want
it thin. Stir in sugar to suit your taste.
Let apples stew on low for 6-8 hours. About an hour
or two before serving, stir in cranberries or
craisins. (All I found at my store was
craisins--since they're sweetened, I used less sugar.)
The applesauce is a very pretty pink and the
cranberries & juice give it a nice zing.
As you can see, the recipe is simple and forgiving --
let the apples stew a little longer or a little less
~- the longer you stew them the mushier the applesauce
will be. It warms up nicely, or you can eat it cold.
Posted by
Evenson Hirst to the Fatfree Digest [Volume 13 Issue
8] Dec. 8, 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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MM: Brown Rice & Wheat Berries (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Brown Rice & Wheat Berries (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
2 1/4 c Water
1/3 c Wheat berries
1/3 c Brown rice
1 tb Saute fluid (pick your a
Compatible favoriet)
1/4 c Chopped scallion
1/4 ts Salt
1/8 ts Pepper
In 2qt pan, boil water. Add berries, return to boil.
Reduce heat, simmer, covered, 1 hour. Stir in brown
rice. Cover, simmer 50 minutes longer. 5 minutes
before rice is finished, saute scallion until
softened. Combi ne with rice and wheat mixture, along
with spices.
Note: The original recipe called for 2 Tbs. pignoli
(pine nuts), tosted in 1 Tbs butter, before adding the
scallions. I simply eliminated them. I'll run both
combinations through my recipe program, and re-post if
it can be done <= 10% cff. The original recipe's
'Health Tip' suggested omitting salt, substituting
unsalted margarine, and/or eliminating the nuts.
Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 1994. Source - 'The
Complete Whole Grain Cookbook' by Carol Gelles
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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MM: Yapple Pudding ?? (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Yapple Pudding ?? (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 md To small yam, baked, &
Completly cooled
1 c Applesauce
1 1/2 ts Cinnamon
Remove yam skin, mash up in a bowl. Add applesauce and
cinnamon, stir up well, enjoy.
Posted by "Rob Ryerson"
[Volume 13 Issue 8] Dec. 8, 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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MM: Asparagus and Mushrooms with Black Bean Sauce (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Asparagus and Mushrooms with Black Bean Sauce
Categories: Digest, Dec.
Yield: 1 servings
1 lb Asparagus, stiff ends
Peeled
1/4 lb Brown button mushrooms (or
Mixed mushrooms)
2 Garlic cloves
1 T Fermented black soybeans
1 1/2 T Rice vinegar
1 T Tamari (or soy sauce)
1 t Potato starch (or
Cornstarch)
1 t Brown sugar
1 T Sake or other rice wine
Cut asparagus on the diagonal into 1-2 inch pieces.
Blanch for 5 minutes in boiling water. Drain and set
aside.
Wash and slice mushrooms. Set aside.
Mince the garlic. Rinse the black beans well. Mix
garlic and beans together. Set aside.
Mix together the rice vinegar, tamari, starch, sugar,
and sake. Set aside.
Fill a glass with water and set handy next to the
stove. Put a skillet over high heat. When the pan is
hot, dump the garlic mixture into the pan. Stir fry
for one minute, adding water as the mixture begins to
stick -- add just a little at time. Add the asparagus
and stir fry for 10 minutes (or until asparagus is
just shy of being crisp-done), again adding water just
as needed. Add mushrooms and stir fry for 2-5 more
minutes. Add the vinegar mixture (giving it a last
stir to make sure starch is well mixed), stir until
evenly coated and sauce thickens. Serve immediately.
Comments:
Fermented black soybeans are available in Asian
markets. Usually labled "salted black beans". I find
them in the preserved food section in plastic bags.
Posted by Michelle Dick
Digest [Volume 13 Issue 8] Dec. 8, 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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MM: Easy Fruit Cake (Ovo)
---------- Recipe via Meal-Master (tm) v8.02
Title: Easy Fruit Cake (Ovo)
Categories: Digest, Dec.
Yield: 1 servings
1/2 c Apple sauce
3/4 c Water
1/2 c Sugar.
2 1/2 c Mixed dried fruit.
(I like to use half
Currants, half raisins.)
2 Egg whites or equivalent,
Lightly beaten.
1 1/2 c White flour.
(Whole wheat is OK, but it
Changes the taste.)
2 ts Baking powder.
Place the apple sauce, water, sugar, and dried fruit
in a saucepan. Bring to a boil and simmer for 20
minutes, then allow to cool.
Set the oven at 300 deg F (cool). Line a 6-inch round
cake tin with greaseproof paper.
Mix the egg whites into the fruit mixture, then sift
the flour and baking powder into it too. Mix, adding
water if necessary to make a stiff batter. Pour into
the prepared tin, sprinkle the top with brown sugar,
and bake for 1 1/2 to 2 hours, until a skewer inserted
into the centre of the cake comes out clean, more or
less - with all this fruit, it's not going to come out
very clean anyway!
The amount and type of fruit in this recipe can be
varied very much to produce different results. Many
folk in this country would use sultanas (yellow
raisins) for some of the fruit, but I don't like them
so I don't use them. You can substitute 1/2 cup of
chopped glace cherries for some of the fruit, or add
chopped candied orange peel, dates, apricots... The
possibilities are endless.
Posted by [email protected] (Pete Williams) to the
Fatfree Digest [Volume 13 Issue 9] Dec. 9, 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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MM: Enchilada Casserole (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Enchilada Casserole (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
---------------------------SAUCE---------------------------
1 Onion
x Several cloves of garlic
1 16 oz. can crushed tomatoes
1 cn Chilis (I got the smallest
cn Green ones)
x Oregano and basil to taste
--------------------------FILLING--------------------------
2 c Black beans
1 c Whole wheat couscous,
Reconstituted
1/2 pk White Wave lowfat firm tofu,
Crushed (+ sauce)
x Corn tortillas
Water saute the onion and garlic until brown, deglaze
and continue until they reach the condition you favor.
Add tomatoes and chilis. Add spices and salt and
pepper to taste and simmer while you mess with the
rest of the ingredients (Note: I would have added
corn here, had I had it).
Reconstitute couscous with hot water. Stir together
couscous, beans and crushed tofu. Add sauce to create
a desirable consistency. (Be sure to save enough sauce
for the casserole).
Squirt a 9x13 pan with cooking spray and then put a
bit of sauce in the bottom and spread it around. Heat
a skillet to medium and use it to soften the corn
tortillas (put them on the skillet and flip them when
they get a bit hot; they should wind up soft). Roll
about 2 to 3 tablespoons of the filling in each
tortilla (while heating the one to follow) and squeeze
them tightly side by side in the pan. Cover the rolls
with remaining sauce when you're done.
Bake in a 350 degree oven for 30 minutes and then let
stand for ten minutes.
Note: since I always cook for me and one fat-loving
ovo-lacto vegetarian (we just got engaged!), I made
extra of everything (so don't take my proportions as
absolute) and filled two 8x8 pans, rather than one
9x13. I then added extra stuff to his pan of
enchiladas, leaving my pan pristine. This is the way I
always make lasagna too; one pan with fatty stuff
added to the vlf recipe for him and the vlf version
for me. Anyway, I loved my enchiladas, and he gave his
an 8 out of 10.
Posted by Heather Brown
Fatfree Digest [Volume 13 Issue 9] Dec. 9, 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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MM: Vegetable Stock (Reference)
---------- Recipe via Meal-Master (tm) v8.02
Title: Vegetable Stock (Reference)
Categories: Digest, Dec., Text, Reference
Yield: 1 servings
None
4 Vegetable Stocks Described:
Pritikin Vegetable Broth is canned and ff. It has 290
mg sodium per serving (about 1 cup). Though that
isn't great, the label says it is 65% less sodium than
Swanson canned veggie broth. I haven't tried it yet.
Hain makes a canned vegetable stock that is good, but
it isn't clear so it isn't too good for clear soups or
gravies. It's basically pureed veggies. It has the
texture of v8 juice and the color of carrot juice.
Vecon is a stock base that comes in a jar. It's
imported from England. It's pretty good. (Thanks to
Michael Traub for pointing me to it.) 1/2 tsp makes 1
cup of broth and has 40mg of fat (i.e. .040 gram, ff
by American labeling standards). It has 235 mg
sodium. The first ingredient is hydrolyzed vegetable
protein, which I think some people avoid -- I think
it's a source of msg.
Gayelord Hauser's Instant Vegetable Broth is a powder.
It contains yeast, soy flour, hydrolized vegetable
protein, and a bunch of ground up dehydrated
vegetables. Vegetables that are dehydrated, ground,
then reconstituted in boiling water taste a lot
different from vegetable stock that is dehydrated. I
think this stuff is rather bland, but it might be ok
for cooking. It doesn't give nutritional info on the
box, but based on the ingredients (no added salt or
fat) it should be pretty good.
There's a brand of stock called "Take Stock" that
comes frozen in 8-oz containers. They have a veggie
stock that I think is ff that I only have tried once.
The stuff I made from it was awful, through no fault
of the stock, but that means I don't know if the stock
is good on its own. Don't know about sodium.
Posted by "Catherine A. Foulston"
13 Issue 9] Dec. 9, 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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MM: Vegetarian Salami (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Vegetarian Salami (Vegan)
Categories: Digest, Dec.
Yield: 24 servings
1 lb Firm Chinese-style tofu
1 qt Water
Tempeh marinade (see
Recipe)
1 Garlic clove, thinly sliced
1/8 ts Ground black pepper
1. Drain the tofu and slice it into four equal pieces.
Place the tofu and water in a saucepan, bring to a
boil, and cook for 7 minutes. Drain and cut into
slices about 1/8 inch thick. Lay slices in one layer
on a clean, thick kitchen towel. Cover with another
thick kitchen towel and lay some heavy books on top to
press out the water. Let stand for 30 minutes.
2. Prepare the Tofu Marinade and add the garlic and
black pepper to it at the end. Pour a little marinade
into a flat-bottomed container that has a lid that
seals and lay one layer of tofu in it. Cover with
marinade and add another layer of tofu. Repeat until
all the tofu and marinade are used up. Refrigerate for
two days. If the marinade does not cover the tofu,
turn container upside-down for half the time. The tofu
can remain in the marinade for up to four days. The
longer it soaks, the stronger it will be. If you
prefer the slices to be drier, remove them from the
marinade and lay them in one layer on a dish in the
refrigerator for several hours. After the tofu has
been removed from the marinade, store it wrapped or
covered in the refrigerator for up to two days, or
wrap tightly and freeze.
3. Use in sandwiches as you would use cold cuts, or
cut up in salads.
Makes 1 pound, or 24 slices.
From _The High Road to Health_, by Lindsay Wagner and
Ariel Spade
Posted by [email protected] to Fatfree Digest
[Volume 13 Issue 9] Dec. 9, 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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MM: Hawaiian Tempeh Kebobs (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Hawaiian Tempeh Kebobs (Vegan)
Categories: Digest, Dec.
Yield: 4 servings
2 tb Tamari
1/2 c Lemon juice, fresh
1 ts Garlic; pressed
1/4 ts Allspice
10 oz Tempeh; cut into 12 cubes
1 c Pineapple; cubed
1 c Zucchini; sliced
1 c Tomatoes, cherry
Tangy Orange Sauce (see
Rec)
In a large bowl, combine the marinade ingredients,
then add the tempeh, pineapple, zucchini, and
tomatoes. Let marinate for 2 hours. Skewer, then broil
or grill for 10 minutes. Brush on the sauce and cook
an additional 5 minutes.
Yield: 2 to 4 servings
Source: Vegetarian Cooking for Good Health by Gary
Null/MM by DEEANNE
Posted by [email protected] to Fatfree Digest
[Volume 13 Issue 9] Dec. 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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MM: Tempeh Teriyaki (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Tempeh Teriyaki (Vegan)
Categories: Digest, Dec.
Yield: 2 servings
John "Wizard Baldour"
Troy
Vegetarian Times, 12/90
1/2 lb Snow peas
1 lg Onion
8 Shitake mushrooms
1 lg Garlic clove
3 T Canola oil (divided)
1/2 c Homemade Teriyaki Sauce
;see recipe
1/2 lb Tempeh
Fresh ground pepper
1 T Toasted sesame oil
3 c Cooked brown basmati rice
For garnish:
Green onions
Almond slices
Preparation: If using dried shitakes, soak in water to
refresh. Cut tempeh into thin slices. Cut onion in
thin slivers. Mince garlic. Remove strings from snow
peas, if necessary. Remove stems from shitkes, and
slice mushrooms thinly.
Heat 2 TB canola oil in saucepan or wok, gradually
raising heat to medium. Fry tempeh slices in batches,
until one side becomes golden; turn and fry other side
until golden. Remove and drain on paper towel.
Add 1 TB canola oil and sesame oil to pan; raise heat
to medium-hot. Add snow peas,mushrooms, onions, and
garlic; saute ONLY until onions are translucent, not
brown, and snow peas are bright green. Then add
drained tempeh. While stirring and tossing, add the
teriyaki sauce; be careful to turn the heat down, as
the sauce will sizzle 'dramatically' according to the
author. Season with pepper.
Serve over brown rice, garnishing with slivered green
onions and almonds if desired.
Serves 4.
Nutritional info per serving: 528 calories; 20 g
protein, 21 g fat; 62 g carbohydrates, 1285 mg sodium,
0 cholesterol
Both recipes by John "Wizard Baldour" Troy, master
chef and menu planner at the Regulator Cafe in
Hillsborough, NC. Taken from the December 1990
"Vegetarian Times" article 'Favorite Recipes of the
Top Chefs'
Source: Uploaded 5/91 - Carolyn Andre [72207,2637]. MM
by Cathy Svitek
Posted by [email protected] to Fatfree Digest
[Volume 13 Issue 9] Dec. 9, 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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MM: Tempeh Mock Chicken Salad (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Tempeh Mock Chicken Salad (Vegan)
Categories: Digest, Dec.
Yield: 6 servings
8 oz Tempeh; cubed
2 tb Soy sauce
2 tb ;water
1 ts Vinegar, rice
1 c Celery; chopped
1/16 c Carrot; chopped
4 Scallions; minced
1/2 c Parsley; minced
1/2 c Mayonnaise, eggless
Combine tempeh, soy sauce, water and viegar in a
covered 1-quart glass casserole. Cook on high for 5
minutes, stirring once. Remove cover and cool to room
temperature.
Add remaining ingredients to tempeh mixture. Stir well
and chill. Makes 6 servings.
From the files of DEEANNE
Posted by [email protected] to Fatfree Digest
[Volume 13 Issue 9] Dec. 9, 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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MM: Barbecued Tempeh (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Barbecued Tempeh (Vegan)
Categories: Digest, Dec.
Yield: 2 servings
8 1/2 oz Tempeh, cut to small cubes
3 tb Vegetable oil
1 md Onion, chopped
2 ea Garlic cloves, minced
1 tb Fennel
1 ts Chili powder
1 ts Coriander
1 ts Cumin
1/4 ts Cayenne pepper
1 ea Green pepper, chopped
2 tb Tamari
2 tb Lemon juice
3 tb Molasses
2 tb Cider vinegar
1 tb Mustard powder
6 tb Tomato paste
1 c Water
4 ds Tobasco sauce
Saute onions, garlic & spices till onions soften. Add
peppers & tempeh chunks & continue to saute for 5
minutes or so. Transfer to a shallow baking pan.
Whisk together the sauce ingredients (tamari, lemon
juice, molasses, vinegar, mustard, paste & water).
Add to the vegetables. Bake for 30 minutes at 350F for
30 minutes covered & then for 30 minutes uncovered.
Stir frequently throughout.
Serve on rice with coleslaw or stuff into pita.
Source Unknown
Posted by [email protected] to Fatfree Digest
[Volume 13 Issue 9] Dec. 9, 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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MM: Apple and Oat Bran Muffins (Ovo Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Apple and Oat Bran Muffins (Ovo Lacto)
Categories: Digest, Dec.
Yield: 12 servings
----------------------MIX & SET ASIDE----------------------
1 1/4 c Whole wheat flour
1 c Oat bran
1/3 c Packed brown sugar
2 1/2 ts Baking powder
1/4 ts Baking soda
1/4 ts Salt
1/4 ts Ground nutmeg
1/4 ts Ground cinnamon
--------------------------COMBINE--------------------------
1 c Low/non-fat buttermilk
2 Egg whites'
2 tb Oil replacement (applesauce,
Prune puree, etc)
----------------------------ADD----------------------------
3/4 c Shredded, peeled apple
Combine dry ingredients. Mix wet ingredients in a
small bowl. Add to wet ingredients to dry ingredients
until just moistened.
Mix apple into batter.
Spray muffin cups with non-stick spray and spoon about
1/4 cup batter into each muffin cup. Bake in a 375 F
oven for 18-20 minutes or until a toothpick inserted
near the center comes out clean. 12 Muffins.
NOTE: can store batter, tightly covered, in the
fridge for up to 5 days. The picture on the front of
the recipe card looked wonderful!
Posted by Lucinda Rasmussen
to Fatfree Digest [Volume 13 Issue 10] Dec. 10, 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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MM: "Strings Restaurant" Alfredo Sauce (Ovo Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: "Strings Restaurant" Alfredo Sauce (Ovo Lacto
Categories: Digest, Dec.
Yield: 4 servings
1 qt Non-fat Milk
1 tb Garlic Salt
2 tb Molly McButter
1/4 c Arrowroot Starch
1/4 c Water
1 c Shredded Non-fat Mozzarella
Cheese
To taste Salt
To taste White Pepper
Combine all ingredients except for the starch, cheese
and water and put into a sauce pan and bring to a
boil. Blend together the arrowroot and cold water
then add slowly to the sauce, stirring constantly.
Let sauce simmer for 2 minutes. Remove from heat.
Slowly add and blend in the cheese.
Makes 4-6 servings.
Posted by Doug Robinson
Digest [Volume 13 Issue 12] Dec. 12, 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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MM: Recipe: Brocolli Strata (Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Recipe: Brocolli Strata (Lacto)
Categories: Digest, Dec.
Yield: 6 servings
12 Slice(s) White bread
10 Ounce(s) Broccoli frozen, 10
Oz pkg
2 Cup(s) Egg Sub, Second
Nature (8 eggs)
3 Cup(s) Milk skim
1 Tablespoon(s) Onion flakes
1/4 Teaspoon(s) Mustard dried
12 Ounce(s) Cheddar, Healthy
Choice FF
1 1/2 Teaspoon(s) Paprika
1 Tablespoon(s) Parsley fresh
Cut bread into 1/2" cubes. layer bread cubes,
brocolli, & cheese in 12 x 8 Pam-sprayed pan. combine
eggs, mlk, onion, mustard, and cheese. pour over bread
& broc. cover and chill over night. sprinkle with
paprika and bake, uncovered @ 325F 55-60 minutes.
decorate with parsley. serve hot.
Nutritional Analysis
Calories ( 320 cal)
Protein (34.5 g )
Total Fat ( 2.5 g )
Calories from Protein: 43 % Carbohydrate: 50 % Fat:
7 %
Posted by [email protected] (Tom Kreider) to Fatfree
Digest [Volume 13 Issue 12] Dec. 12, 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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MM: Paula's Vegetable Barley Stew With Lentils (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Paula's Vegetable Barley Stew With Lentils (V
Categories: Digest, Dec.
Yield: 1 servings
----------------------COOK SEPARATELY----------------------
1 c Pearly barley
4 c Water
-------------------SAUTE IN A LARGE POT-------------------
1/4 c Vegetable broth
1 c Diced tomatoes (canned is
Okay)
1/2 c Diced green chilies (canned
Is okay)
4 Cloves chopped garlic
2 md Chopped onions
---------------------ADD TO THE SAUTE---------------------
1 lb Chopped green cabbage
1 Finely diced medium
Zucchini
1/2 bn Cilantro
1 c Lentils
x The cooked barley
1/2 ts Cumin
pn Oregano
3 qt Vegetable broth
Combine the barley and water in a medium saucepan.
Bring to a boil over medium heat and cook for 5
minutes. Reduce the heat to low and simmer for 30
minutes, then remove the pan from the heat. [Cooked
barley is added to the sauted onions, etc. with the
rest of the vegetables]
Simmer everything for at least an hour. Add salt and
black pepper to taste. Top with chopped cilantro just
before serving. Serves 12 to 15.
Note: This is even better the next day
Posted by [email protected] (Paula Eeds) to Fatfree
Digest [Volume 13 Issue 13]
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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MM: Confetti Cauliflower (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Confetti Cauliflower (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
7 c Cauliflower florets (about 1
3/4 Lbs)
1 tb Olive oil (or your favorite
Substitute; I used white
Wine)
2 Garlic cloves, minced
1/2 c Diced green bell pepper
1/2 c Diced red bell pepper
1/2 c Diced yellow bell pepper (I
Used corn instead)
2 tb Sliced green onions
1/4 c Chopped fresh dillweed
1 ts Lemon pepper (I didn't have
This so I just added a
Little lemon juice)
2 ts White wine vinegar
Steam cauliflower, covered, 8 minutes or until
crisp-tender; drain and set cauliflower aside.
Heat oil in a medium nonstick skillet over medium-high
heat. Add garlic and next 4 ingredients; saute 2
minutes. Stir in the dillweed and next 2 ingredients;
cook 1 minute. Spoon over cauliflower. Yield: 7
servings (serving size: 1 cup).
I've included below the nutritional info. as it
appeared in the magazine. However, if you omit the
olive oil it should be vlf.
Calories 56 (39% from fat); Protein 2.8g; Fat 2.4g
(sat 0.3g, mono 1.5g, poly 0.3g); Carb. 8.2g; Fiber
3.3g; Chol O mg; Iron 2 mg; Sodium 20mg; Calc 67 mg.
Posted by kelly roddy
Fatfree Digest [Volume 13 Issue 13] Source: Nov/Dec
issue of Cooking Light.
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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MM: Polenta Pizza (Opt. Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Polenta Pizza (Opt. Lacto)
Categories: Digest, Dec.
Yield: 1 servings
x Polenta
x Vegetables of choice
x Ff mozarella (opt)
Have one of those boxes of polenta at home (the tube
stuff doesn't really work for this. If you want to
make it more from scratch, feel free!). Make it.
While it sits on the stove top, chop up veggies. Red,
green, and yellow peppers are 'fun' (wheeeeee), while
mushrooms and onions tend to be 'on hand'. When the
polenta is ready, pour into a pyrex pan (round,
square, heck even non-Pyrex is fine so long as it is
flat). Cover with spagetti sauce and veggies. Bake.
Eat. My less ff female friend (less ffff???) puts low
fat skim mozarella on it, I don't. Enjoy!
Posted by [email protected] (Hodapp Jonathan
M. F3D x3782 ) to Fatfree Digest [Volume 13 Issue 13]
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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MM: Mexican Bake (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Mexican Bake (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
x Corn tortillas
x Beans
x Left over rice
x Salsa
x Frozen corn
x Frozen vegetables
x Hot sauce
Put corn tortillas in a pyrex pan. Add beans and
rice. Cold brown rice is great. Beans - any thing
you got, black, red, chili, whatever. Add salsa,
frozen corn, frozen veggies, hot sauce. More corn
tortillas, more salsa. Bake. Eat.
Posted by [email protected] (Hodapp Jonathan
M. F3D x3782 ) to Fatfree Digest [Volume 13 Issue 13]
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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MM: Scott's Curry Spinach (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Scott's Curry Spinach (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
x Cooked basmati rice
x Onions
x Frozen spinach
x 1 can creamed corn
x Curry
Sautee onions in a pan (use broth, vinegar, or Pam).
When soft, add frozen block of chopped spinach (if you
were clever enough to thaw it, so much the better).
Stir for a minute. Put in pyrex pan (yes, these
recipes are brought to you by Pyrex, makers of fine
bakeware. Back over to you, Alex). Dump one can of
creamed corn on it. No, creamed corn doesn't have any
cream, it is just blended. Douse liberally in curry!
Get good curry bulk from an Indian/Oriental market and
avoide the McCormick's stuff which is 44$/lb. Bake the
onions, spinach, and creamed corn (with curry!) for 20
minutes on 350 or so. Serve over basamati rice or just
eat out of the pan.
Let me know what you all think! (and, I know that I
have a sentence in there that reads "I..always be
disappointed.." Yes, I know better, this was hurriedly
typed in before a meeting, so you can all go home
tonight and make that spinach curry dish. I will be
enjoying it, too).
Posted by [email protected] (Hodapp Jonathan
M. F3D x3782 ) to Fatfree Digest [Volume 13 Issue 13]
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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MM: Ab Fab Artichoke Dip/Sandwich Filling (Ovo Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Ab Fab Artichoke Dip/Sandwich Filling (Ovo La
Categories: Digest, Dec.
Yield: 1 servings
1 pk Frozen artichoke hearts
x Italian herbs
x Balsamic vinegar
x 1 t olive oil
1 Onion, chopped fine
3 Garlic cloves Peeled and
Squinched up into little
Pieces
1 lg Package of mushrooms,
Sliced
1/2 c Or so f/f parmesan cheese
2 Spoonsfuls of f/f mayo and
F/f sour cream.
1 ds Worcestershireshshchestshire
(you know what I mean)
Marinate artichoke hearts with italian herbs and some
balsamic vinegar. I myself add a teaspoon or so of
olive oil (someone will be coming to measure me now,
I'm sure).
Stir artichoke hearts and rest of ingredients
together. DON'T put in so much white stuff that it is
too moist because the mushrooms will release moisture
and then it will get gross.
Bake at 350 for about 30 minutes in a French White
Corning Ware casserole. If you put it in anything else
it will explode.
This is great as a dip, or in a pita sandwich. I hope
you like it, and I promise not to post too often until
I actually learn to measure and write 🙂
Posted by Cynthia Barnes
to Fatfree Digest [Volume 13 Issue 13]
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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MM: Fatfree Cheese (Reference)
---------- Recipe via Meal-Master (tm) v8.02
Title: Fatfree Cheese (Reference)
Categories: Digest, Dec.
Yield: 1 servings
None
Well, there is Sap Sago cheese (aka Schbzieger
cheese). It's a hard herbed cheese from Switzerland
made from skimmed milk. It's sold in small foil
covered cones. This cheese has been around a long
time -- long before the push for fatfree foods. Best
use is to grate it, toast it slightly and use as you
would parmesian. I've seen this at gourmet shops
mostly, I'd bet it is available worldwide.
Two American cheeses worth noting are: Cabot 75% fat
reduced cheddar (with simplesse). Best tasting low
fat (2 grams fat per ounce) cheddar I've found. Also
a new entrant: Vermont Farms Skinny cheese-- a
semi-hard farmers cheese made from skimmed milk (1.5
grams fat per ounce. Very costly at $11/lb, but only
cheese I would eat plain. Note that although these
have some fat, they are close to the limit on how low
a "pure" skimmed milk cheese can be (skim milk has
some fat -- condense the milk to cheese and the fat
becomes more concentrated).
There are lots and lots of fake fatfree cheeses in the
US. IMHO, most are terrible (but passable in
combination dishes, pizzas, veggie melts and the
like). Mozarella types seem most palatable
("cheddars" are usually the mozarella-type + orange
food coloring).
Posted by Michelle Dick (owner)
[email protected] to Fatfree Digest [Volume 13 Issue
13]
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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MM: Yorkshire Parkin (Oatmeal Gingerbread) (Rev. Lacto)
---------- Recipe via Meal-Master (tm) v8.02
Title: Yorkshire Parkin (Oatmeal Gingerbread) (Rev.
Categories: Digest, Dec.
Yield: 1 servings
1 1/2 c (8 oz) medium oatmeal (this
Means ground oatmeal, not
Rolled oats)
1 1/2 c (8 oz) whole-wheat flour
2 ts Baking powder
1 ts Ground ginger
1/2 ts Salt
1/2 c (4 oz) apple sauce
1 1/2 c (8 oz) brown sugar
1/3 c (5 oz) black treacle (a kind
Molasses)
1/3 c (4 oz) golden syrup You
Could substitute molasses
For both of these, I guess.
1 Egg white or substitute,
Lightly beaten
1/2 c (4 fl oz) skimmed milk or
Substitute
Parkin is a variety of gingerbread, good warming stuff
to eat out of doors in cold weather. When I was a
child, it was always a firm favourite for the firework
party on Bonfire Night each year. This is adapted from
my mother's recipe.
Method:
Prepare 2 1-lb loaf tins, or an 9x9 inch square tin,
by spraying with Pam. Set the oven at 350 deg F (gas
mark 4).
In a large bowl, mix together the oatmeal, flour,
baking powder, ginger, and salt. In a small bowl or
saucepan, mix together the apple sauce, sugar,
treacle, syrup, and milk, and warm slightly to
dissolve the sugar. Add these to the oatmeal mixture
along with the egg white, and mix together to make a
soft mixture of a slow-pouring consistency, adding
extra milk if necessary. Bake for 40-50 minutes, or
until the top springs back when pressed lightly with a
finger.
After it has cooled a bit, but before it gets cold,
cut it into 2-inch squares in the tin. Cool the pieces
on a wire rack, and store them in an airtight
container.
It tastes better if it is stored for 2-3 days before
eating.
Posted by [email protected] (Pete Williams) to
Fatfree Digest [Volume 13 Issue 14] Dec. 14, 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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MM: Baked Squash And Yams (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Baked Squash And Yams (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 lb (400g) winter squash, peeled
And sliced (I used
Butternut)
1 Lb(400g) garnet yams, peeled
And sliced
1 c (240ml) tomato sauce
1 c (240ml) Lite soy milk
1 tb (15ml) garlic chili paste
Layer the squash and yams in a baking dish. Mix the
remaining ingredients together and pour over the
veggies. Bake covered @ 350 F (175 C) for ~ 45
minutes. Finish baking uncovered for another 15
minutes or so.
Posted by ? to Fatfree Digest [Volume 13 Issue 14]
Dec. 14, 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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MM: Vegetable Quinoa Bake With Red Kuri Squash (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Vegetable Quinoa Bake With Red Kuri Squash (V
Categories: Digest, Dec.
Yield: 1 servings
x White wine or veggie stock
1 md Onion, chopped
8 To 10 mushrooms, sliced
1 lg Bell pepper, diced
1 Jalapeno pepper, seeded and
Minced (optional) (or more)
1 sm Zucchini, diced
2 Cloves garlic, minced
3 c Water (I used Frontier No
Salt veggie broth)
1 1/2 c Quinoa, rinsed well
2 c Peeled and diced red kuri,
Pumpkin, or other winter
Squash
1 c Chopped kale or escarole
2 tb Fresh parsley or 1TBSP dried
(I forgot!)
1/2 ts Salt
1/2 ts Pepper
Preheat oven to 400 degrees. Saute with wine or broth
the onion, mushrooms, peppers, zucchini, and garlic
for about 5 minutes. Stir in rest of ingredients and
bring to a boil. (I did NOT stir in the greens,
instead I placed them in the bottom of the dish
first.) Transfer mixture to a 9x13 casserole dish and
cover. Bake until liquid is absorbed, about 35 to 40
minutes. Remove from oven and fluff with a fork. Let
stand 5 minutes before serving. Makes 6-8 servings
(acc. to VT... for me it's 4 servings if it's the main
dish).
Posted by [email protected] (Aiko Pinkoski) to Fatfree
Digest [Volume 13 Issue 16] Dec. 16, 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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MM: Cuban Black Beans
---------- Recipe via Meal-Master (tm) v8.02
Title: Cuban Black Beans
Categories: Digest, Dec., Pressure co
Yield: 1 servings
1 x Text Recipe
A Cuban friend gave me this recipe and I adapted it to
a pressure cooker (I also removed all references to
olive oil).
2 cups black beans 5 cups water
Put cleaned, washed beans in a 4 to 6 qt. pressure
cooker. Boil beans for 2 minutes; turn heat off,
cover beans and let sit for 1 hours.
Add the following ingredients:
1 or 2 bell peppers, chopped l large onion, chopped
4 cloves garlic, minced 1/2 tsp pepper salt or to
taste 1 tsp oregano 1 bay leaf 2 tbsp sugar
Cook at 15 lbs pressure for 25 to 30 min. Open
cooker when the indicator has dropped down.
Remove about 1/2 to 1 cup of the beans and mash;
return to pot and add the following ingredients:
2 tbsp vinegar 2 tbsp red wine (cooking wine ok)
Bring to a boil and simmer for about 20 min.
Serve over white rice.
Posted by "Gloria E. McCrary"
to Fatfree Digest [Volume 13 Issue 16] Dec. 16, 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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MM: Improved Yam-In-Gravy (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Improved Yam-In-Gravy (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1 x Text Recipe
This is (roughly) a Tamil recipe from a cookbook that
I bought in Bangalore, called a Cook's Tour of South
India. I doubt it's available here. Fatfree- ized only
by the deletion of 1/4 c. of oil.
Simmer 2 c. of small red lentils in about 5 c. water
while you are doing everything else.
In a separate, large pot, dry pop (like making
popcorn, over med heat):
2 T. black mustard seeds
Add to the pot:
5 medium to large yams, peeled and cut into 1" cubes
enough water to cover the yams by about 1/2" 1 T.
turmeric 2 T. tamarind concentrate, blended with water
so it dissolves easily in the pot (ever bite a lump of
tamarind concentrate?) 1 t. (or more) compounded
asafoetida 1 T. (optional) finely ground dried
coconut, microwaved with 1/2 c. rice milk
Simmer yams until soft but not falling apart. When
lentils are soft (takes about 1/2 hr if you got the
right kind) drain off any water you can and add
lentils to the yam pot. Stir and cook, adding more
water if mixture is too thick (texture of a thick soup
is good, texture of refried beans is 'too thick').
Then add:
1/2 c. fresh cilantro a handful of fresh or dried
curry leaves salt to taste *fresh chili paste to taste
*2 T.-1/4 c. chickpea (gram or besan) flour, mixed
with water and gradually thinned to avoid lumps.
Dribble into the soup while stirring.
The chickpea flour replaces hand-ground chickpeas or
mung beans, which thicken the stew, making the sauce
more 'gravylike'. Yum. Also, using the red chili
paste (a violently hot vietnamese concoction with
citric acid added to fresh ground chilies) improves
the taste. Yum. Yam.
Posted by [email protected] (Cynthia J.
Gibas) to Fatfree Digest [Volume 13 Issue 16] Dec. 16,
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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MM: 500 Fat-Free Recipes
---------- Recipe via Meal-Master (tm) v8.02
Title: 500 Fat-Free Recipes
Categories: Digest, Dec., Text, Reference
Yield: 1 servings
None
On Thu, 15 Dec 1994 15:06:08 -0500
[email protected] wrote: > Several people have asked
for Author/Publisher/ISBN info for the > "500 fatfree
recipes" book. I will check tonight and post.
Schlesinger, Sarah. 500 Fat-Free Recipes, A Complete
Guide to Reducing the Fat in Your Diet: 500 recipes
from soup to dessert containing one gram of fat or
less. 1994. Villard Books. ISBN: 0-679-41589.
(OVO-LACTO)
Ornish-based cookbook. All recipes have less than one
gram of fat per serving. No high-fat ingredients
whatsoever. Heavy on egg whites and skimmed milk
products. Almost vegetarian, does call for defatted
chicken stock in many recipes. Very comprehensive,
includes breakfast, lunch, snacks, and drinks. 500
recipes.
* full list available via ftp as
ftp.rahul.net:/pub/artemis/fatfree/FAQ/book.list.veg
or via email-server, send following message:
To: [email protected] Sujbect:
archive Body of message: get FAQ/book.list.veg
Posted by Michelle Dick
[Volume 13 Issue 16] Dec. 16, 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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MM: Chili Casserole
---------- Recipe via Meal-Master (tm) v8.02
Title: Chili Casserole
Categories: Digest, Dec.
Yield: 1 servings
2 16oz cans S&W Chili Makin's
(or any other premade, ff,
Veg chili)
9 oz Ff, grated cheese
6 oz Bag ff, baked corn chips
Simply layer the chili, then chips, then cheese.
(Usually good for two layers 🙂 Heat in oven at 350
or 375 until cheese is melted and chili is warm.
Serve with additional corn chips if desired.
(Since so many ppl seem to be confirmed SAD and/or
m**t eaters, I often add one box/package prepared
Heartline Meatless Meats to the chili before layering.
It has fooled everyone to date with no complaints 🙂
Posted by "Jennifer Bunker"
Fatfree Digest [Volume 13 Issue 17] Dec. 17, 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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MM: Tomato And Leek Casserole
---------- Recipe via Meal-Master (tm) v8.02
Title: Tomato And Leek Casserole
Categories: Digest, Dec.
Yield: 1 servings
5 Or 6 large leeks
2 lb Firm tomatoes
x Ff grated cheese (amount
Optional according to
Taste)
x Bread crumbs
x Red wine vinegar
x Marjoram, thyme, sage,
Pepper, rosemary
Slice leeks and tomatoes. Layer in casserole dish
(leeks on the bottom so the juice from the tomatoes
helps cook them :). Sprinkle with red wine vinegar.
Add cheese. Add layer of bread crumbs. Spice
according to taste. (Repeat layer if desired). Cook
at 375 until bread crumbs are golden.
The amounts of ingredients in this one can be varied.
Some ppl prefer more tomatoes, while I am allergic to
them so tend to skimp there 🙂 The lack of cooking
time is due to the origination of the recipe. I
learned it in Holland and the oven temps there are far
different from here. We usually made it in some old
nearly broken down toaster oven so the time varied
with each attempt 🙂 I have found many non vegan
friends love this recipe.
Posted by "Jennifer Bunker"
Fatfree Digest [Volume 13 Issue 17] Dec. 17, 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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MM: Creamy Cucumber Dressing
---------- Recipe via Meal-Master (tm) v8.02
Title: Creamy Cucumber Dressing
Categories: Digest, Dec.
Yield: 2 servings
1 c Plain nonfat yogurt
1/2 md Cucumber, chopped fine
1 ts Fresh-squeezed lemon juice
1 Clove garlic, minced very
Fine
1/2 ts Salt
1/2 ts Ground white pepper
Blend ingredients together in a jar and store in the
refrigerator. Use generously with falafel as well as
with fresh green salads.
Serving size: 1/4 cup Calories: 19.4 Fat: .081
grams Cholesterol: 3.004 mg Sodium: 145 mg
Posted by Jessica Shawl - MPG
Issue 18] Dec. 18, 1994. :from The 8-week Cholesterol
Cure Cookbook:
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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MM: Christmas Orange Bread
---------- Recipe via Meal-Master (tm) v8.02
Title: Christmas Orange Bread
Categories: Digest, Dec.
Yield: 1 servings
1/2 c Homemade Wonderslim (or
Prune babyfood)
3 Eggs equivalent of Egg
Substitute
1/2 c Orange juice
4 ts Baking powder
3/4 ts Salt
1/4 c Raisins
1/2 c Chopped nuts
1/2 c Sugar
1/2 c Mashed banana
2 1/2 c Unbleached flour
1 1/2 Mixed candied fruit
Mix flour, sugar, baking powder, salt, raisins, nuts,
and candied fruit together. Combine and beat slightly
the banana and orange juice; Set aside. Beat eggs into
Wonderslim/prunes one at a time. Alternately, add
prune/egg mixture and banana/orange mixture to dry
ingredients mixed with fruits and nuts. A wooden
"fork" works well for the mixing. Pack into 9X5X3 loaf
pan lightly sprayed with Pam and lined with wax paper.
Bake at 350o for 1 hr. or until done. Cool 20 min.
before removing wax paper and turning out on a rack.
Cool before icing.
Icing: Mix powdered sugar into an egg white until
smooth and easily spreadable. You want a thin icing.
If you get it too thick, add a little skim milk. Dot
icing with cut up candied (glace') cherries as desired.
After frosting is firm, wrap in aluminum foil and
refrigerate. Improves with freezing.
Notes: I usually double or triple the recipe.
Otherwise, you'll have leftover icing (which is also
good on cookies). You can divide the dough out into
smaller pans; makes nice gifts.
I have modified the original posted recipe for
Homemade Wonderslim by decreasing the lecithin:
3 c. water 1 12 oz. pk. prunes (cut-up type) 1 T.
unbleached lecithin 1/4 tsp. citric acid
Cover prunes with water and bring to a boil. Cool.
Blend prunes, water, lecithin, and citric acid in
blender until smooth. Pour in clean quart jar and
refrigerate. Keeps up to 30 days. I pour mine into
old jelly jars and freeze them. I use 1:1 amounts
when substituting for oleo in recipes.
Posted by BETTE IDE
[Volume 13 Issue 18] Dec. 18, 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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MM: Cucumber Sauce
---------- Recipe via Meal-Master (tm) v8.02
Title: Cucumber Sauce
Categories: Digest, Dec.
Yield: 1 servings
8 oz Tofu
2 T Capers
1/4 c Lemon juice
1 pn Black pepper
Whirl in blender until smooth. grate 1 medium cucumber
(no, you don't need to remove seeds) and squeeze out
the excess liquid. Stir into the tofu mixture. Add a
small amount of chopped fresh mint if available. Let
stand for a while so the flavors blend.
Posted by [email protected] (Cynthia J.
Gibas) to Fatfree Digest [Volume 13 Issue 19] Dec.
19, 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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MM: Freezer Burritos
---------- Recipe via Meal-Master (tm) v8.02
Title: Freezer Burritos
Categories: Digest, Dec.
Yield: 1 servings
2 cn Black beans
2 3 cups of cooked rice (your
Favorite kind)
1 lg Onion
3 To 4 cloves garlic
x Dried basil, cumin, chili
Powder, cayenne pepper
1 pk Flour tortillas, burrito
Size
1 sm Can tomato sauce
Saute onions and garlic in your favorite oil sub (I
like to use balsamic vinegar or cooking sherry). When
onion is soft, add spices (sorry no measurements, I
just throw on what looks good), cook a couple of more
minutes and remove from heat. In a large bowl, dump 1
can of beans with juice, drain the other can and then
add the beans to the bowl. Add the can of tomato
sauce. Mash the beans until most are mashed, but
leave some unmashed. Add cooked rice and onion
mixture. Stir well. Roll up burritos, freeze. These
make good snacks, lunch or supper with a salad, and I
love them for breakfast. Enjoy!
Posted by "Von Balson, Kathleen"
[Volume 13 Issue 20] Dec. 20, 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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MM: Chocolate Fudge
---------- Recipe via Meal-Master (tm) v8.02
Title: Chocolate Fudge
Categories: Digest, Dec.
Yield: 1 servings
1 1/2 c Granulated sugar
2 T All natural butter-flavored
Sprinkles
1/2 c Plus 2 T evaporated skimmed
Milk
1 t Vanilla extract (or pecan
Extract ..)
5 c Miniature marshmallows
Place all ingredients (except marshmallows) into a
large heavy pan
Prepare a plate/pan by spraying with butter flavored
vegetable spray. (I used a small cookie sheet) Measure
the marshmallows and set aside.
Place the pan on the burner set to the hottest
setting. Mix and stir continously
When mixture comes to a full rolling boil, set the
timer to 5 minutes and continue stirring. After 5
minutes remove the pan from the stove and continue
stirring until mixture no longer boils.
Add marshmallows and stir until marshmallows are
melted and mixture is smooth. Pour mixture into
prepared pan.
The mixture is very stringy but after it sits for a
few hours (fudging process) it gets the fudge
consistency.
From _No Fat Fudge_, by Norman Rose.
Posted by Jeanne Chappell
Fatfree Digest, Dec. 20, 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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MM: Basic Crepes
---------- Recipe via Meal-Master (tm) v8.02
Title: Basic Crepes
Categories: Digest, Dec.
Yield: 1 servings
4 Egg substitutes
1 1/4 c Water
1 c Rice milk
1/2 ts Salt
2 c Whole wheat pastry flour or
Unbleached white flour
Put all ingredients in a blender or food processor and
blend at high speed for 1 min. Refrigerate, covered
for 2 hrs. before cooking. Batter should have
consistency of heavy cream. If necessary, thin with
more liquid.
To cook crepes, heat an omelet or crepe pan on low
heat for a few minutes. No need to add oil, these
cook fine without it. Remove from heat, pour in 3 or
4 tablespoons of batter and tilt pan so batter coats
the bottom. Put pan on burner, cook crepe for a few
minutes over medium low heat until lightly browned or
batter begins to bubble. Flip crepe over and cook
other side for about 30 sec. Gently remove and place
on a plate. Repeat process with remaining batter,
stacking crepes as they're cooked. Use with favorite
breakfast, dinner or dessert crepe filling.
Note: I didn't notice this until I started typing
this in, but I didn't cook mine on med-low heat. I
heated my pan on med-high and turned it down a notch
when ready to cook. They turned out fine, didn't stick
and the edges were just a little crispy (the way I
like 'em).
Posted by "Von Balson, Kathleen"
[Volume 13 Issue 21] Dec. 22, 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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MM: Spinach-Mushroom Crepes
---------- Recipe via Meal-Master (tm) v8.02
Title: Spinach-Mushroom Crepes
Categories: Digest, Dec.
Yield: 1 servings
--------------------------FILLING--------------------------
4 c Quartered mushrooms
Salt/pepper to taste
1 lg Onion, chopped
2 bn Spinach, trimmed and
Chopped
1 bn Scallions, chopped
1/2 c Chopped fresh parsley
1/2 c Chopped fresh basil or dill
Or 2tbsp. dried
2 lg Tomatoes, chopped (fresh
Only!)
--------------------------CREPES--------------------------
8 Basic Crepes
------------------------WHITE SAUCE------------------------
3 tb Rice
1 c Rice milk
Seasonings to taste
1/4 c Onion, chopped or minced
Finely
In a large skillet, saute mushrooms quickly in
balsamic vinegar or cooking sherry until browned.
Season to taste. Remove mushrooms from skillet and
set aside. Wipe down skillet, saute onion in vinegar
or sherry, when translucent and tender, add spinach.
As spinach wilts, add scallions, parsley, basil or
dill. Continue to saute until vegetables are tender
and little liguid remains. Add chopped tomatoes and
saute for a few minutes to heat through. Add reserved
mushrooms. Taste and adjust seasonings.
For sauce, put into blender rice, rice milk
seasonings, and onion. Process until smooth.
Transfer to a small saucepan and heat through.
Preheat oven to 350 F. Roll up crepes with filling,
place side by side on a baking sheet. Pour white
sauce over crepes and heat for 10 to 15 min in oven.
Serve hot.
When I make the crepes, I always end up with 11 or 12,
not 8. On Sunday, it worked out perfectly, I had 12
crepes and all the filling used up. Credit goes to
JULAGAY (address name, there was no *regular* name)
for the white sauce. I found it in the archives and it
worked great! However, I was wondering, what are rice
polishings? I just used cooked rice. Enjoy! In
case I don't post again, I wish everyone the best over
the holidays and in the new year! May we all enjoy
extremely good health in the coming year!
Posted by "Von Balson, Kathleen"
[Volume 13 Issue 21] Dec. 22, 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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MM: Risotto Soup
---------- Recipe via Meal-Master (tm) v8.02
Title: Risotto Soup
Categories: Digest, Dec.
Yield: 6 servings
4 c Vegetable stock
1 Onion, chopped
4 Cloves garlic, chopped
1 1/4 c Arborio rice
2 Carrots, chopped
2 Celery sticks, chopped
5 oz Frozen spinach, chopped
5 oz Frozen peas
5 oz Frozen green beans
15 oz Can of tomatoes, chopped
15 oz Can of corn
1 t Cilantro
1 t Fines herbes
Salt and pepper
Saute the onion and garlic in a couple of tablespoons
of vegetable stock until the onion is translucent.
Add the rice and brown for 3 - 5 minutes.
Add the carrots, celery, spinach, peas, and green
beans. (Frozen stuff still frozen.) Cook on medium
high heat, stirring occasionally, until everything has
defrosted and the rice has absorbed the liquid from
the vegetables.
Add 1 cup of the remaining vegetable stock and cook,
stirring occasionally, until the rice absorbs the
stock. Repeat a cup at a time with the rest of the
stock.
Add the corn, tomatoes, and spices. Cook until the
liquid is mostly absorbed.
Posted by Karen Murphy <[email protected]> to
the Fatfree Digest [Volume 13 Issue 21] Dec. 22, 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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MM: Best Ever Rum Cake
---------- Recipe via Meal-Master (tm) v8.02
Title: Best Ever Rum Cake
Categories: Digest, Dec., Fun, New years
Yield: 1 servings
1 Or 2 quarts Rum
Baking Powder
1 c Butter
1 ts Soda
1 ts Sugar
Lemon juice
1 c Dried fruit
Brown sugar
Nuts
Before you start, sample the Rum to check for quality.
Good, isn't it? Now go ahead. Select a large mixing
bowl, measuring cup, etc.
Check the Rum again. It must be just right. To be
sure Rum is of the highest quality, pour 1 level cup
of Rum into a glass, and drink it as fast as you can.
Repeat.
With an electricc mixer, beat 1 cup of butter in a
large fluffy bowl. Add 1 seaspoon of thugar and beat
again.
Meanwhile, make sure that the Rum is of the fines
quality. Try another cup. Open second Quart if
necessary.
Add 2 arge leggs, 2 cups fried druit, and beat till
high. If druit gets stuck in beaters, just pry it
loose with a drewscriver.
Sample the Rum again, checcking for tonscisticity.
Next sift 3 cups of pepper or salt (it really doesn't
matter).
Sample the Rum again.
Sift 1/2 pint of lemon juice. Fold in chopped butter
and strained nuts. Add 1 babblespoon of brown thugar,
or whatever color you can find. Wix wel.
Grease over the turn cake pan to 350 gredees. Now
pour the whole mess int the coven and ake.
Check the Rum again, and bo to ged.
Posted by "Doris Harrington"
Fatfree Digest [Volume 13 Issue 21] Dec. 22, 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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MM: Wine Jelly (Tested)
---------- Recipe via Meal-Master (tm) v8.02
Title: Wine Jelly (Tested)
Categories: Digest, Dec., Holiday
Yield: 1 servings
2 Envelopes unflavored
Gelatin
1 c Cold water
1 c Boiling water
1 c Sugar
1 Lemon, juiced
1 c Sweet wine (inexpensive:
Tawny port, ruby port,
Blackberry, or sherry--I go
For the color of
The ruby port or blackberry
Wine)
Soak the gelatin in cold water. Pour boiling water
over and add sugar. Mix to thoroughly dissolve gelatin
and sugar. Add wine and lemon juice. Chill in a pretty
bowl (cut or pressed glass is traditional). Serve a
bowl of aforementioned custard sauce on the side so it
can be added at the diner's discretion.
Posted by [email protected] (Michele L. Faison) to
the Fatfree Digest [Volume 13 Issue 21] Dec. 22, 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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MM: Tomato Basil Bread (Abm)
---------- Recipe via Meal-Master (tm) v8.02
Title: Tomato Basil Bread (Abm)
Categories: Digest, Dec.
Yield: 1 servings
1 1/4 c Tomato juice
1 1/3 T Honey
1 3/4 t Basil (I assume dry is meant
Here)
1 2/3 ts Salt (omit if using
Commercial tomato juice)
1 1/2 To 3 T gluten
3 1/3 c Whole wheat flour
2 t Yeast
Mix/add per directions on your bread machine, timer:
medium
per 1 oz slice: 68 cal 0.3 g fat 3.1 g protein 14.1 g
carb 63.4 mg sodium
Let me know how it turns out! I don't have time to
bake it just now.
Posted by [email protected] (Michele L. Faison) to
the Fatfree Digest [Volume 13 Issue 21] Dec. 22, 1994.
:From THE BREAD MACHINE--COOKBOOK IV by Donna Rathmell
Graham and published by Nitty Gritty Books:
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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MM: Carrot-Top Soup
---------- Recipe via Meal-Master (tm) v8.02
Title: Carrot-Top Soup
Categories: Digest, Dec.
Yield: 6 servings
1 c Black-eyed peas, soaked
Overnight
1/2 c Dried split peas
1/2 c Pearl barley
3 qt Water
1 T Cold-pressed olive oil (or
Use your favorite fat free
Liquid)
1/2 lg Onion, chopped
2 md Carrots, sliced
4 Carrot tops (greens only,
Stems removed, chopped)
1 lg Mustard greens, chopped
1 Leek, sliced
1 c Green beans, broken into
1=D3 sections [sic]
1 lg Potato, unpeeled, diced
1/2 Bay leaf
1/4 ts Thyme
1/4 ts Tarragon
1/4 ts Savory
1 ts Salt
1 ds Pepper
1. In a large pot, place the black-eyed peas, split
peas, pearl barley,=20 and water and simmer until the
beans are tender, about 45 minutes.
2. In a skillet heat the olive oil (or other liquid).
Add the onions and saute, covered, 10 minutes or until
the onions begin to brown. Turn off the heat under
the onions and pour about 1/2 C of the bean cooking
water into the skillet and mix well.=20
2. When the beans are cooked, add the onions and all
the other ingredients to the bean pot and cook another
30 minutes, or until the vegetables are tender. Serve
in large soup bowls with generous servings of fresh
whole wheat or black bread.=20
From _High_Road_To_Health_, by Lindsey Wagner and
Ariane Spade.
Posted by "D. Cowherd"
to the Fatfree Digest [Volume 13 Issue 23] Dec. 23,
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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MM: Vegetarian Chili With Rice
---------- Recipe via Meal-Master (tm) v8.02
Title: Vegetarian Chili With Rice
Categories: Digest, Dec.
Yield: 1 servings
3 cn Pinto beans
1 lg Can crushed tomatoes
1 lg Onion, chopped
1/2 c Vegetable stock
1 tb Garlic
1 tb Cumin
2 Packets achiote (annato mix
In ethnic section of
Grocery)
1 tb Parsley
2 tb Paprika
2 tb Hot sauce
Saute onions, cumin, parsley, garlic and paprika in
vegetable stock in large stock pot. Add pinto beans,
tomato, and achiote and simmer for about 1 hour. Add
about 4 cups of cooked brown rice and let stand for
about 1 hour.
I usually make this in a crock pot. Just add sauted
onions and spices to the rest of the ingredients in a
crock pot and let it cook overnight.
I add the cooked rice the next morning and leave the
pot on all day.
The chili usually comes out quite runny until you add
the cooked rice and let it sit. The rice absorbes most
of the moisture leaving a thick hearty chili.
I use the Lundberg Farms rice blends especially the
japonica blend and the christmas blend.
Posted by [email protected] (Casey Scalzi) to the Fatfree
Digest [Volume 13 Issue 23] Dec. 23, 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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MM: Thai Cucumber Salad
---------- Recipe via Meal-Master (tm) v8.02
Title: Thai Cucumber Salad
Categories: Digest, Dec.
Yield: 5 servings
2 Medium-sized cucumbers
1/2 c Very finely minced red
Onions
1/2 ts Salt
2 ts Sugar
1/4 c Cider vinegar
1/4 c Freshly minced cilantro
-------------------------OPTIONAL-------------------------
1/2 c Finely mined red or green
Bell pepper
1 sm Red serrano chili, seeded
And cut into very thin
Strips, or crushed
Red pepper, to taste
Sprigs of cilantro
1) Peel and seed the cucumbers. Cut into quarters
lengthwise, then into thin slices.
2) Combine everything except the serrano chile and
cilantro sprigs into a medium-sized bowl. Mix gently.
Cover tightly, and let marinate in the refrigerator at
least 4 hours.
3) Serve cold. Top with thin strips of red serrano
chili and sprigs of fresh cilantro, if desired,
shortly before serving.
Posted by "Severson, Kate"
Fatfree Digest [Volume 13 Issue 23] Dec. 23, 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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MM: Couscous & Vegetables
---------- Recipe via Meal-Master (tm) v8.02
Title: Couscous & Vegetables
Categories: Digest, Dec.
Yield: 4 servings
10 Ounce(s) Couscous,
Uncooked
2 Cup(s) Vegetable Stock
1/2 Cup(s) Onion chopped
1 md Garlic clove crushed
3/4 Cup(s) Corn
1 md Pepper green
1/2 Cup(s) Mushrooms sliced
3 Cup(s) Tomato puree
1 Teaspoon(s) Chili powder
1 Teaspoon(s) Balsamic
Vinegar
heat 1/4 cup of broth, add onion and garlic. heat 5
minutes. add corn, green pepper, and mushrooms. cook
5 more minutes. add tomato puree, chili powder, and
balsamic vinegar. simmer for 15 minutes. while vegs
are simmering, bring remaining broth to boil and add
couscous. cover and let stand for 5 minutes off of
heat. spoon vegs over coucous and serve.
Nutritional Analysis
Calories ( 379 cal)
Protein (15.2 g
Carbohydrate ( 84 g )
Total Fat ( 1.9 g )
Calories from Protein: 15 % Carbohydrate: 81 % Fat:
4 %
Posted by [email protected] (Tom Kreider) to the
Fatfree Digest [Volume 13 Issue 23] Dec. 23, 1994.
:from Schlesinger, 500 Fat-Free Recipes:
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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MM: Barbara's Corn & Bean Salad
---------- Recipe via Meal-Master (tm) v8.02
Title: Barbara's Corn & Bean Salad
Categories: Digest, Dec.
Yield: 1 servings
Frozen corn
Canned Kidney beans
Chopped cilantro
Onions, chopped
Balsamic Vinegar
Lemon Juice
My favorite is frozen corn added to a can of kidney
beans, chopped cilantro, chopped onions, balsamic
vinegar and some lemon juice. You can use your
imagination after this point. For example, add some
white beans and/or frozen green peas which have been
just cooked slightly, about one minute.
Posted by Barbara Zimmerman
Fatfree Digest [Volume 13 Issue 25] Dec. 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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MM: Norman's Favorite Chocolate Fudge
---------- Recipe via Meal-Master (tm) v8.02
Title: Norman's Favorite Chocolate Fudge
Categories: Digest, Dec.
Yield: 1 servings
2 1/3 c Granulated sugar
1 4.6 oz pkg JELLO Brand
Vanilla cook & serve pudding
Mix
3 T All natural butter flavored
Sprinkles
2 T Dutch Processed European
Style cocoa
4 T Instant non-fat dry milk
Powder
1 c (+2T) water
1 T Pecan pieces (would be
Optional)
If using an electric stove, preheat the largest burner
to highest setting Line a 6" x 8" x 2" pan or dish
with aluminum foil. No need to veggie spray the foil
since the fudge will not stick.
Combine all ingredients (except the pecan pieces) in a
10" dutch oven (he uses cast iron). Place on
preheated burner and bring to a full rolling boil
while stirring continuously - Cook 4.5 minutes,
stirring continuously with a stainless steel whisk.
Remove from heat and continue stirring until mixture
stops boiling.
Set a sheet pan (approx. 10" x 15") on top of a cold
wet towel (cold tap water is fine). Pour mixture onto
the sheet pan. Using a spatula, move mixture around
so as to combine and blend those fudge crystals
beginning to form on the bottom of the pan.
After 2-3 minutes move sheet pan to a fresh cold towel
and continue blending
After a few minutes move sheet to another cold towel
and as mixture starts to thicken begin moving and
accumulating the mixture to the corner of the pan. As
mixture becomes very thick, pour out into the foil
lined pan. Spread fudge evenly and sprinkle the pecan
pieces on top.
Posted by Jeanne Chappell
Fatfree Digest [Volume 13 Issue 26] Dec. 26, 1994.
:From No Fat Fudge by Norman Rose:
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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MM: Spanish Rice (Vegan)
---------- Recipe via Meal-Master (tm) v8.02
Title: Spanish Rice (Vegan)
Categories: Digest, Dec.
Yield: 1 servings
1/2 c Uncooked brown rice
2 c Water
1 tb Wine Vinegar
Water
4 Cloves garlic
4 Stalks celery
1 Green pepper
1 Carrot
1 Bay leaf
1 sm Can stewed tomatoes
1 ts Dry oregano
1 ts Dry basil
1/4 ts Cumin
Fresh cilantro
Put the brown rice on to cook. Put vinegar and water
in a heavy skillet and cook garlic, celery and green
pepper (all chopped). Add enough water to the skillet
to steam the carrot, add chopped carrot and bay leaf
and cover skillet. When carrot is soft, add stewed
tomatoes, oregano, basil and cumin. By now the rice
should be done. Add the brown rice, lower flame and
simmer for 15 minutes. Garnish with fresh cilantro and
eat. Yum Yum Yum!
I hope you like it!
Also, just wanted to note, I started this program just
before travelling home from Christmas at my parents'
house. I stopped at a restaurant with a salad bar,
got veggie soup, salade and a plain baked potato on
the side. They had fruit on the salad bar too, so I
could have had that for dessert, but I didn't have any
room left in the tum.
Posted by [email protected] to the Fatfree Digest
[Volume 13 Issue 28] Dec. 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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MM: Wine Jelly Sans Gelatin
---------- Recipe via Meal-Master (tm) v8.02
Title: Wine Jelly Sans Gelatin
Categories: Digest, Dec.
Yield: 1 servings
1 3/4 c Wine
3 c Sugar (Vegans, try
Succanat )
1 3 ounce pouch liquid
Pectin
Prepare 4 half-pint canning jars or jelly glasses.
(Wash, and leave in hot water. Wash lids if
necessary, and place in boiling water. Leave in hot
water until ready.)
Mix wind and sugar in top of a double boiler. Place
over boiling water; stir
until sugar is completely dissolved (circa 5 minutes).
Remove from heat, but leave mix over hot water. Stir
in pactin all at once. If foam forms, skim off with a
metal spoon.
Leave the jelly to set one minutes, skim off the foam.
Pour jelly quickly into hot jars, filling to 1/8" of
the top. Carefully wipe off rim of jar. Put lid on
each jar as it is filled, screwing ring tightly.
[At this point, Sunset says to let cool. I'd process
in a water bath for 5 minutes. In a bath (a stockpot
or huge saucepan), set up a small rack and fill with
enough water to cover the filled jars, with about an
inch of water. Hint: if you boil your jars to
sterilize them, use the water bath for both purposes.
Hint2: Pressure cookers make good water baths for
small runs. ]
[Still on water bath: Put jars into boiling water,
and start timer when water gets batck to boiling.
Hold for 5 minutes, then pull out.]
(if you stay with the Sunset approach, invert the jars
to finish sterilizing the lids. You'll avoid any
mold.)
Place jars on a towel *away from drafts* and let cool.
Should keep almost forever until opened.
[Note: Jelly recipes leave little room for variation.
Do not double, and don't play with the proportions of
sugar/wine. Lastly, find the right pectin. It
matters. I have several pints of cranapple syrup that
were supposed to be jelly to remind me of these
facts... :-)]
Posted by Peter_Brooks
Fatfree Digest [Volume 13 Issue 28] Dec. 28. 1994.
:From the _Canning & Preserving_ book, ISBN
0-376-02213-2:
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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MM: Lentil-Vegetable Stew (T)
---------- Recipe via Meal-Master (tm) v8.02
Title: Lentil-Vegetable Stew (T)
Categories: Digest, Dec.
Yield: 6 servings
1 Cup(s) Lentils
4 Cup(s) Vegetable Stock
1 Cup(s) Onion chopped
2 md Garlic clove minced, 1
Medium
2 Cup(s) Carrots sliced
1/2 Cup(s) Leeks
2 Cup(s) Turnip
2 md Potato raw w/o skin
1 Cup(s) Celery, diced
1/2 Teaspoon(s) Rosemary dried
28 Ounce(s) Tomato canned,
Crushed
1/2 Teaspoon(s) Pepper
1 Tablespoon(s) Lemon juice
3 Tablespoon(s) Parsley fresh
Place lentils, stock, onion, garlic, carrots, leek,
turnips, potatoes, celery, and rosemary in large soup
pot. Bring to boil, cover, and simmer for 50 min. Add
tomatoes and pepper. Simmer for 25 min. Stir in lemon
juice and garnish with parsley. Serve hot.
Nutritional Analysis
Calories ( 180 cal)
Protein ( 6.9 g)
Carbohydrate ( 39 g)
Fat (0.69 g)
Calories from Protein: 14 % Carbohydrate: 82 % Fat:
3 %
Posted by [email protected] (Tom Kreider) to the
Fatfree Digest [Volume 13 Issue 28] Dec. 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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MM: Fennel Salad
---------- Recipe via Meal-Master (tm) v8.02
Title: Fennel Salad
Categories: Digest, Dec.
Yield: 1 servings
3 To 4 cups fennel, thinly
Sliced or anise bulb, use
Inside part of the bulb
1/2 c Or so watercress leaves
2 Oranges, peeled and
Sectioned
1 Orange, juiced
2 T Rice vinegar
Toss with juice of 1 orange and 2 TBSP rice vinegar.
Serve on lettuce or more watercress.
Posted by [email protected] (Aiko Pinkoski) to the
Fatfree Digest [Volume 13 Issue 29] Dec. 29, 1994.
:This is from Ornish's Reversing Heart Disease (I
think):
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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MM: Mirabour's Bean Soup
---------- Recipe via Meal-Master (tm) v8.02
Title: Mirabour's Bean Soup
Categories: Digest, Dec.
Yield: 1 servings
None
1 grated carrot
1/2 cup chopped bell pepper (any color)
1/2 cup chopped onion
Place these in a small bowl and top with 4 oz. beer
(or water or vegetable stock). Cook in microwave ~4
minutes, until they begin to soften.
Meanwhile, in a 4-qt. pot, place:
1 can fatfree (vegetarian) refried beans
8 oz. beer (can substitute water or vegetable stock)
1 1/2 cups water or vegetable stock
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon oregano
1/4 - 1/2 teaspoon garlic powder
1 tablespoon chopped cilantro
1/4 teaspoon black pepper
Start over high heat. Stir until beans "dissolve."
Then add 1/2 can pinto beans. Mash the remaining
beans and add.
Then add:
3/4 cup frozen spinach
3/4 cup frozen corn
1 lime, peel removed, cut into small chunks
1/2 cup prepared salsa (picante sauce) (I used Arriba
brand) the microwaved vegetables, above
Reduce to medium heat and simmer 20 - 30 minutes until
thickened. (Add water if necessary to thin.)
Top with any combination of the following:
Fatfree cheese
Fatfree yogurt
Crushed baked tortilla chips
Chopped cilantro
Chopped green onions
Posted by PNO Coordinator
the Fatfree Digest [Volume 13 Issue 29] Dec. 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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MM: Harvest Medley
---------- Recipe via Meal-Master (tm) v8.02
Title: Harvest Medley
Categories: Digest, Dec.
Yield: 1 servings
1 c Diced eggplant
1 cn (14-1/4 oz) tomato pieces
With juice
1 cn (15-1/2 oz) garbanzo beans
With juice
1/2 c Uncooked short-grain rice
2 T Dried onion flakes
1/4 t Minced dried garlic(I use a
Couple of minced cloves)
1/2 t Dried oregano
1/2 t Dried sweet basil
1/8 t Red pepper flakes, or to
Taste
Salt and freshly ground
Pepper to taste
Peel and cut eggplant into 1/2-inch cubes. Place on a
microwavable plate and microwave on high for 2
minutes. Spray the rice cooker container with
nonstick spray. Pour juice from tomatoes and garbanzo
beans into a measuring cup; add enough water to make
1-1/3 cups liquid. Pour liquid into rice cooker and
add eggplant and all remaining ingredients. Cover and
cook until rice cooker turns off, about 20 minutes.
Carefully remove cover and spoon vegetable mixture
into warm serving bowl.
Posted by Mary E Fernquist
to the Fatfree Digest [Volume 13 Issue 30] Dec. 30,
1994. :Adapted from _The Versatile Rice Cooker_ by Bob
and Coleen Simmons (1 T of oil omitted):
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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MM: Winter Squash Soup With Cinnamon And Cloves
---------- Recipe via Meal-Master (tm) v8.02
Title: Winter Squash Soup With Cinnamon And Cloves
Categories: Digest, Dec.
Yield: 1 servings
2 lb Dense winter squash such as
Butternut (we used pumpkin)
12 Corriander seeds
12 Peppercorns
2 c Fatfree soymilk (we used the
Westbrae WestSoy)
1 3 inch cinnamon stick,
Broken into pieces
8 Cloves
1 Jalapeno pepper or 2 small
Dried red chilies, seeds
Removed
1 Onion, finely diced
2 t Each finely chopped mint and
Cilantro for garnish (we
Skipped this)
Cut the squash in half and scoop out the seeds. Cook
the squash (We put it in the microwave, but she
recommends baking it at 375 for 30-45 minutes. We were
afraid it'd dry out too much that way.) When the
squash is cooked and cool enough to handle, scoop out
the flesh.
While the squash is baking, make an infusion with the
herbs and milk: first lightly crush the corriander
seeds and peppercorns; then put them in a saucepan
with the milk, cinnamon, cloves, and chilies. Heat
the mixture slowly, but turn off the heat just before
the milk comes to a boil Let it stand until needed.
Saute the onions in water until they begin to soften.
Add the squash and 1 qt. water. Bring to a boil; then
lower the heat and simmer until the squash is broken
up, about 25 minutes.
Pass the soup through a food mill or blen it briefly,
leaving as much texture as you like. Return the soup
to the stove and add the milk, pouring it through a
strainer. Try to press on the spices as you do, to
get as much flavor into the soup as you can. Gently
reheat the soup, but do not allow it to boil. Serve
garnished with cilantro and mint.
Posted by [email protected] to the Fatfree
Digest [Volume 13 Issue 30] Dec. 30, 1994.
:Adapted from The Savory Way:
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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MM: Mushrooms And Dried Tomato Sauce
---------- Recipe via Meal-Master (tm) v8.02
Title: Mushrooms And Dried Tomato Sauce
Categories: Digest, Dec.
Yield: 1 servings
1/2 oz Dried porcini
1 c Boiling water
3 Sun-dried tomatoes
2 ts Fresh rosemary or 1/2
ts Dried
2 Garlic cloves
1 T Chopped parsley
1 sm Onion, finely diced
White wine for sauteing the
Onion
1/2 lb Fresh mushrooms, roughly
Chopped into irregular
Pieces
Salt
Freshly ground pepper
10 To 12 ounces pasta
Soak the tomatoes and porcini in boiling water for
about a half hour, then chop them into small pieces.
Reserve the soaking liquid.
Finely chop the rosemary, garlic, and half the parsley
together. (This looks so pretty!)
Saute the mushrooms, tomatoes, onion, and garlic-herb
mixture in the wine for about a minute. Add salt, a
generous amount of pepper, and cook over medium-high
heat until the mushrooms begin to give up their
liquid, after 3-4 minutes. Carefully pour the soaking
liquid from the mushrooms and tomatoes into the pan
(it may have sand on the bottom). Bring to a boil;
then lower the heat and simmer for 15 minutes. Taste
for salt and pepper.
Posted by [email protected] to the Fatfree
Digest [Volume 13 Issue 30] Dec. 30, 1994.
:(Adapted from the Savory Way):
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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MM: Broccoli With Roasted Peppers
---------- Recipe via Meal-Master (tm) v8.02
Title: Broccoli With Roasted Peppers
Categories: Digest, Dec.
Yield: 1 servings
1 lg Bunch broccoli
1 Garlic clove, thinly sliced
3 T Roasted peppers, diced
2 t Finely chopped marjoram or
1/2 t Dried
1 T Finely chopped parsley
Salt
Freshly ground pepper
Cut the broccoli into fairly large flowerets; peel the
stems and cut into spears or rounds. Steam it, and
while it steams prepare the rest of the ingredients.
When the broccoli is cooked, warm some water in a
large pan and add the sliced garlic. Then add the
steamed broccoli, peppers, marjoram, and parsley.
Saute over lively heat until everything is warmed.
Serve warm. (She also suggestsd serving it with a
lemon wedge as a warm salad.)
Posted by [email protected] to the Fatfree
Digest [Volume 13 Issue 30] Dec. 30, 1994. (Adapted
from the Savory Way)
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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MM: Corn & Potato Chowder
---------- Recipe via Meal-Master (tm) v8.02
Title: Corn & Potato Chowder
Categories: Digest, Dec.
Yield: 1 servings
2 c Coarsely chopped onions
(preferably red)
4 c Boiling veg. stock (or
More)
1 lb Thin-skinned potatoes,
Peeled and cut into 1/2"
Dice
1 lg Red bell pepper, seeded and
Diced
4 c Fresh or frozen (defrosted)
Corn kernels
2 t Fresh or 1/2 t dried thyme
Heat some stock in the cooker. Cook the onions over
medium-high heat, stirring frequently, for 1 minute.
Add the rest of the stock, potatoes, red bell pepper,
1 C of corn, and thyme. (She notes here that if you
are using fresh corn, add the cobs too for more
sweetness.)
Lock the lid in place. Over high heat, bring to high
pressure. Lower the heat just enough to maintain high
pressure ad cook for 4 minutes. (!!! I was impressed
!!!) Reduce the pressure with a quick-release method.
Remove the lid, tilting it away from you to allow any
excess steam to escape.
Remove the corn cobs (if used). With a slotted spoon,
put about 2 C cooked veggies into a food processor and
puree them w/2 more C of the corn. (I just dumped the
2C corn into the cooker and used one of those
hand-held blenders right in there to puree things
together until it looked nice.) Stir the puree back
into the soup together with the remaining C of
uncooked corn. Add salt and pepper and simmer until
the just-added corn is tender, 2-3 minutes.
Posted by [email protected] to the Fatfree
Digest [Volume 13 Issue 30] Dec. 30, 1994. (Adapted
from Great Vegetarian Cooking Under Pressure's Celery,
Corn, and Potato Chowder):
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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MM: Pumpkin Soup
---------- Recipe via Meal-Master (tm) v8.02
Title: Pumpkin Soup
Categories: Digest, Dec.
Yield: 1 servings
None
Recently I was at a local restaurant and found they
had pumpkin soup, made without butter! It was rather
like eating hot, liquid pumpkin pie. I asked for the
recipe, and here it is.
I recommend accompanying it with a nice sourdough
bread or something similar.
Cook a medium sized pumpkin, using any method with
which you are comfortable. The new honey pumpkins now
available are really great for this purpose! Scoop
out the cooked pumpkin, and blend it in the blender
adding non-fat milk or rice dream until the desired
thickness is reached. Return to a pan and season with
cinammon, clove, nutmeg and/or pumpkin pie spice to
taste. I don't specify measurements because everyone
has a different idea of how much of these kinds of
spices to use. Heat on low until desired temperature
is reached.
For a really special treat, froth up non-fat milk
(sweetened if desired) with a capuccino machine steam
thingy, and float mounds on the top of the soup with
pumpkin pie spices on top.
I apologize for the randomness of this recipe, but
this is the way it was given to me, and I find myself
experimenting with it often, changing spices, adding
maple syrup for a desert soup, adding thickener for a
pumpking pudding variation. It's great for a cold
night pick-me-up, and kids love it!
Posted by Shoshana Edwards
Fatfree Digest [Volume 13 Issue 30] Dec. 30, 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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Very nice! Thank you for this wonderful archive. I wonder why I found it only now. Long live the BBS file archives!
This is so awesome! 😀 I’d be cool if you could download an entire archive of this at once, though.
But one thing that puzzles me is the “mtswslnkmcjklsdlsbdmMICROSOFT” string. There is an article about it here. It is definitely worth a read: http://www.os2museum.com/wp/mtswslnk/