* Exported from MasterCoo  * "A Greeting" Recipe By : steelman@execpc.

com Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** VLF Vegetarian Recipes

This is a  ind of very-low-fat vegetarian starter's  it, containing recipes and other information (category "text") collected from a variety of computer sources, and our own experiences. The category mar ed "family approved" are recipes we use regularly, that we all li e. The others were collected, but for the most part have not been tried. For a great collection of recipes, we recommend Michelle dic 's www.fatfree.com, and the Usenet newsgroup alt.food.fat-free. This type of diet was recommended by our cardiologist to help reverse Merle's heart disease. Whether it is wor ing for that is not yet  nown, but we both DO feel healthier eating this way. Also, we find the food very satisfying and filling, but low-calorie enough to allow for significant weightloss . And eating this way is getting easier all the time. If you wal  SLOWLY through the grocery store each wee , you will see new "FAT-FREE" food items each wee , increasing your choices. Merle & Deb Steelman steelman@execpc.com 10/2/95

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * "Cheese" Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup coo ed -- peeled potato 2 cups water 1 4 oz jar pimientos

1/2 teaspoon 1/4 cup 3 2 1 tablespoons

onion powder brewer's yeast fla es (nutritional yeast) tablspoons cornstarch fresh lemon juice salt to taste -- if desired

Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add the remaining ingredients and blend until smooth. Pour into a saucepan. Coo , stirring, until smooth and thic , 7 to 8 minutes. Serve at once. The sauce will set when cool and can be reheated. Ma es 2 cups Preparation time: 10 min Coo ing time: 10 min Source: This is a recipe I found in the McDougall "Program for Maximum Weight Loss" boo . Posted by "Acox, Christine" <Christine.Acox@WellsFargo.COM> to the Fatfree Digest [Volume 16 Issue 21] Mar. 25, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * "Miracle Soup" Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large tins tomatoes 1 bunch celery -- chopped 2 onions -- chopped (2 to 3) 1 large cabbage -- grated 1 carrots -- grated (1 to 2) 2 pac ages Lipton onion soup mix 1 green pepper -- chopped Add to a large stoc  pot, bring to a boil, add more water if necessary. Although slightly bland, it's a good filler, and well, you can see from the ingredients that you probably will loose weight if you ate nothing but this {godawful my mother calls it} soup. Posted by Janet Hatch <janet.hatch@acadiau.ca> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections

copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * About Potato Varieties Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** Chec  the state of origin on the bag to see if you have Michigan boilers or an off brand Idaho ba er. For boiling, I li e Michigan (plain old brown potatoes), red (thin s inned), and Yu on Golds - and those lovely new red potatoes in the spring! For ba ing, Idaho or russets. For mashing, russets. I  now there are lots of neat varieties out there that I haven't seen, please let us all  now about them! Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Alfredo Sauce

. add garlic.-------------------------------1 clove garlic -. onion.sliced 1 large tomato -... Continue coo ing.-----------. and white pepper. Stir in Butter substitute.Preparation Method -------.. .... Combine the reserved mil  with the cornstarch...-----------. and dash of cayenne(mabye) * Exported from MasterCoo  * Allison's Great Veggie Sandwich Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.sliced 1/2 teaspoon salt 1/2 cup balsamic vinegar 1 teaspoon blac  pepper 1 medium cucumber -... parsley..NOTES : next time. place the rest in a saucepan over medium heat.sliced lettuce .-------------------------------12 ounces evaporated s im mil  1 tablespoon cornstarch 1 teaspoon molly McButter 2 tablespoons Parmesan cheese. Parmesan cheese..... stirring until the sauce has thic ened. Add Cornstarch to the saucepan and mix well.Recipe By : Sarah Schlesinger.minced 1 small onion -. Evaporated S im Mil . fat-free 1 pinch white pepper Reserve 2 Tblsp. 500 fat-free recipes Serving Size : 4 Preparation Time :15:00 Categories : Amount Measure Ingredient -.Preparation Method -------.

Leave in refrigerator for at least 10 mins so that flavors get absorbed in vegetables. 1995.. Divide batter into two buttered ca e pans. Posted by Allison Kin ead <sasan @unx. ..com using MMCONV. 15. Then toast bread of choice.sas. Formatted by Sue Smith. Mix in caraway and raisins..com. Individual recipes copyrighted by originator.com> to the Fatfree Digest [Volume 14 Issue 10] Jan. Re-Posted by ai o@epoch. FATFREE Recipe collections copyrighted by Michelle Dic  1995. The top should not be allowed to get to brown. 10. * French bread wor s best.. 1995. Arrange lettuce on bread and add cucumber and tomato mixture..-----------. Mix in buttermil .. Flour a  nife and cut a cross into the tops of each..... Ba e at 350 for about an hour. It helps to use your hands to mix this because the dough is stic y DO NOT USE AN ELECTRIC MIXER.  m@salata.* Exported from MasterCoo  * Another Irish Soda Bread Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. I did this a couple of times and the bread came out very flat.. SueSmith9@aol.Preparation Method -------..com (Ai o Pin os i) to the Fatfree Digest [Volume 16 Issue 11] Mar..-------------------------------6 cups flour 1 teaspoon ba ing soda 3/4 cup sugar 1 pound raisins 3 teaspoons ba ing powder 1 1/2 teaspoons salt 1 caraway seeds to taste (usually 1/8 cup 1 quart buttermil  Mix all the dry ingredients in a LARGE bowl.. Source: It was my Grandmother's (Tom Purcia) recipe from county Mayo in Ireland.. .Combine all ingredients except lettuce in the order listed.. Archived through  indness of Karen Mintzias. Cover container and sha e for 30 seconds.

. SueSmith9@aol. Source: my adaptations from the coo boo  that came with the machine. This uses the powdered-mil  white/wheat setting on the Blac  & Dec er. Archived through  indness of Karen Mintzias. The apple pieces are indistinguishable at the end (the bread ma er must blend them up). Individual recipes copyrighted by originator.. 1995. SueSmith9@aol.. Formatted by Sue Smith... and it has a lovely aroma.-------------------------------1 1/3 cups apple juice 2 tablespoons orange juice concentrate 1 tablespoon honey 1 1/2 teaspoons salt 1/2 teaspoon cinnamon 1/3 cup diced apple 1/4 cup wheat gluten 3 1/4 cups whole-wheat flour 1/2 cup oats (i used quic ) 3 teaspoons yeast Mix in the order recommended by your breadma er... Formatted by Sue Smith.* Exported from MasterCoo  * Apple-Cinnamon-Whole-Wheat-Oatmeal Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. FATFREE Recipe collections copyrighted by Michelle Dic  1995. .net> to the Fatfree Digest [Volume 16 Issue 2] Mar.Individual recipes copyrighted by originator..-----------. Posted by Lois Patterson <lois@helix.Preparation Method -------.com. Archived through  indness of Karen Mintzias..  m@salata..  m@salata.. This ma es a good-sized loaf.. . 6..com.com using MMCONV...com using MMCONV.

.. 14.. .Preparation Method -------.. Archived through  indness of Karen Mintzias.... I added 1/2 tsp of cinnamon. Note: I left out the raisins because I don't care for them.. Add oats and raisins...edu> to the Fatfree Digest [Volume 16 Issue 10] Mar.. The next time I ma e these I may cut bac  on the sugar because they are rather sweet... These are so quic  and easy to ma e...... Drop by spoonfuls onto lightly greased coo ie sheet. 1995.. Formatted by Sue Smith. SueSmith9@aol.. These coo ies were nice and fluffy (for a fat-less coo ie) and remind me of muffins.com.. Also....com using MMCONV. Individual recipes copyrighted by originator...* Exported from MasterCoo  * Applesauce Oatmeal Drops Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.-----------.. Ba e at 375 degrees about 10 minutes.-------------------------------1/4 cup brown sugar 1 teaspoon ba ing powder 1/2 teaspoon ba ing soda 1/4 cup white sugar 1/2 teaspoon salt 3/4 cup natural unsweetened applesauce 1 cup rolled oats 1 cup sifted all purpose flour 1/2 cup seedless raisins Mix sugars and add applesauce.  m@salata.... Sift together dry ingredients and stir in..- . I just love them! I hope everyone enjoys them.. Posted by "Ann Lally" <ALALLY@clemson.

. Cut into 1" sections.com. Source: Apparent Original Posted by cgibas@cysteine..-------------------------------2 pounds asparagus 2 large potatoes 2 tablespoons dill 1/4 cup unbleached flour 1 cup rice mil  1 salt to taste Cut potatoes into small pieces.  m@salata.edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 12] Mar. While this is happening. Remove woody ends. Add non-tip sections to potato pot and coo  until asparagus has gone beyond bright green to olive green (but not brown :)). FATFREE Recipe collections copyrighted by Michelle Dic  1995.Preparation Method -------.ncsa.. Yum. Add liquid gradually to ma e a smooth pseudo-roux and add the roux to the soup.* Exported from MasterCoo  * Asparagus Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -... Asparagus should be soft enough to mash along with potatoes. boil potatoes until extremely tender.uiuc. SueSmith9@aol. In an approximately 3 qt.* Exported from MasterCoo  * Bagels Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -... Add the asparagus tips and continue coo ing the soup just until they are tender and bright green. Individual recipes copyrighted by originator. wash asparagus.. saucepan. .. setting aside tips.-------------------------------- .. in the coo ing water...Preparation Method -------. Formatted by Sue Smith... 16... 1995. Salt to taste. Archived through  indness of Karen Mintzias. Don't throw out any of the coo ing water.-----------. lightly brown flour in a small saucepan and allow to cool somewhat before adding rice mil .-----------.com using MMCONV. Add dill.

sugar and the salt. .com> to the Fatfree Digest [Volume 14 Issue 6] Jan. Beat at low speed for 30 seconds.Preparation Method -------. Cover.. scraping sides of bowl constantly. 3 Tbls. Place on greased ba ing sheet. Ba e in 375 degree oven 25 ... turning once. Koss" <rs oss@bronze.. reduce heat. Knead in enough remaining flour to ma e a moderately stiff dough...chopped fine ..-----------. Posted by "R. Broil 5 inches from heat for 1 1/2 . Combine warm water.. Beat 3 minutes on high speed.-------------------------------1 cup barley 1 onion -. Drain..30 minutes. Place on a greased ba ing sheet.* Exported from MasterCoo  * Ba ed Barley Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -..coil.. Cut into 12 portions. Coo  bagels. 6 .com using MMCONV. Continue  neading until smooth and elastic. Punch a hole in the center of each with a floured finger.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Pull gently to enlarge hole to 1 1/2 to 2 inches.8 minutes.110-115 F sugar salt sugar In mixer bowl combine 1 1/2 cups flour and the yeast. let dough rest 10-15 minutes. Formatted by Sue Smith.2 minutes on each side.com.. Cover. Individual recipes copyrighted by originator. Turn out onto lightly floured surface.4 1/2 cups 2 pac ages 1 1/2 cups 3 tablespoons 1 tablespoon 1 tablespoon flour active dry yeast warm water -. 1995. Pour over flour mixture... Archived through  indness of Karen Mintzias. Tops should not brown. SueSmith9@aol. 4 or 5 at a time. for 7 minutes. S. Heat 1 gallon water and 1 tablespoon sugar to boiling.  m@salata.. 6. shape into smooth balls. let rise 20 minutes. Stir in as much of the remaining flour as you can mix in with a spoon.

.chopped 2 tablespoons matzo meal Scoop out pulp of zucchini halves.COM (Jennifer Joseph) to the Fatfree Digest [Volume 16 Issue 16] Mar. Formatted by Sue Smith. Individual recipes copyrighted by originator.. 1/2 to 1 teaspoons of your favorite herbs. Heat pulp. . FATFREE Recipe collections copyrighted by Michelle Dic  1995. . Ba e in 300 degree F oven for 45 minutes. Variation: Add 2 tablespoons minced parsley..cut in half lengthwise 1 small onion -. Add second cup of hot stoc  and continue ba ing 30 to 40 minutes or until barley is soft and mixture is almost dry. Ma es 4 to 6 servings.. sauce and spices in a pan for 5 minutes.. Archived through  indness of Karen Mintzias... Ba e at 450F for 30 minutes until zucchini shells are soft. 20.-------------------------------2 zucchini -. Restuff zucchini with mixture. 1995. SueSmith9@aol....finely chopped 4 tablespoons tomato sauce 1/2 teaspoon parsley 1 clove garlic -.com.. onion..com using MMCONV. Add matzo meal to mixture and mix well..Preparation Method -------.2 cups vegetable stoc  Mix barley and onion with 1 cup boiling stoc  in pan or casserole with tight fitting cover.* Exported from MasterCoo  * Ba ed Stuffed Zucchini Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-----------. Place in a ba ing dish with a little water on bottom... Posted by manicd@SIRIUS.  m@salata..

.. short brown.NOTES : Ma es about 4 cups..mashed 1/2 teaspoon nutmeg 1 1/2 tablespoons brown sugar 1 teaspoon vanilla extract Preheat oven to 350 degrees....... until rice is tender.... * Exported from MasterCoo  * Basic Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. ........Preparation Method -------... Ba e for 1 to 1 1/2 hours...-----------.......-----------. stirring occasionally.. Mix all ingredients well and pour into 1 1/2 quart casserole.-------------------------------3 cups s im mil  1 cup short-grain rice 3 banana -. Can use arborio.. etc.Preparation Method -------.* Exported from MasterCoo  * Banana Rice Pudding Recipe By : VEGGIE LIFE MARCH 1995 Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -. sweet rice..-------------------------------- ..

.. Do not .Preparation Method -------.. lots of pepper maybe some dill and garlic.com using MMCONV. Gordon) to the Fatfree Digest [Volume 16 Issue 19] Mar. Individual recipes copyrighted by originator....com.. blend with a wooden spoon or whis ... though.. SueSmith9@aol. Simmer or nu e til it is done to your li ing..-----------..chun ed with salt.chun ed potatoes -.* Exported from MasterCoo  * Basic White Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 23.crushed 1/2 teaspoon white pepper 1 teaspoon vegetable seasoning 2 tablespoons dry sherry. Formatted by Sue Smith.  m@salata.chopped carrots -. Posted by jrg14@cornell...-------------------------------3 pre-frozen cubes of reduced stoc  or 3*t vegetable stoc  4 tablespoons unbleached flour 1 slice onion or 1*t chopped shallots 2 cups nonfat mil  1/3 cup dry nonfat mil  1 bay leaf 1/2 teaspoon thyme -. I would question the "magical" claims. Archived through  indness of Karen Mintzias. Add flour and onion..or vermouth Heat stoc  in nonstic  saucepan over medium heat.chun ed onions -. Simmer over low heat for several minutes. 1995. sauterne -.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. .edu (Janice R. stirring constantly.1 1 1 1 1 cabbage -.

Archived through  indness of Karen Mintzias.minced 1 tablespoon blac  pepper 2 carrots -.com using MMCONV.-----------. .. :A recipe from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator.allow to brown..com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 22] Jan.. or freeze for future use.-------------------------------2 cups dry  idney beans 1 teaspoon curry 4 tablespoons cornstarch 4 tablespoons cornmeal 1 onion -.* Exported from MasterCoo  * Bean Burger (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. quartered mushrooms. If desired. add mil s. Cover and store until used.grated (acts as binder) . or sliced carrots. and vegetable seasoning. To serve. diced potatoes.. SueSmith9@aol.. FATFREE Recipe collections copyrighted by Michelle Dic  1995... 22. add wine and simmer 5 minutes more to evaporate alcohol.minced garlic to taste -. thyme... [ahem ... sprin le with 2 T Sap Sago cheese or with Hungarian papri a and place under broiler to brown lightly before serving..Preparation Method -------. 1995. Posted by artemis@netcom.. Serving Suggestions: This sauce be used over 8 cups of steamed vegetables such as broccoli florets.. white pepper. stirring constantly until mixture coats the spoon.. asparagus. Formatted by Sue Smith.. this won't really get rid of all the alcohol -mrd] Remove onion and bay leaf. bay leaf... Drizzle sauce over vegetables.  m@salata. peas. Remove from heat.com. or place in an airtight container and refrigerate for several days.. place vegetables in a shallow ovenproof serving dish.i used four 1 cloves -. Return to heat.

.. canned 1 cup onion -.com.. coo ed 1 teaspoon oregano 1/2 teaspoon dried basil 1/4 teaspoon salt .finely chopped 2 cloves garlic -. Add the spices.. FATFREE Recipe collections copyrighted by Michelle Dic  1995... Formatted by Sue Smith..  m@salata.finely chopped 1 cup brown rice.com using MMCONV. I found that mine too  quite a while to coo  (too thic ) but they turned out very good! Passed the taste test.2 1 2 tablespoons -----options----beef bullion and or soy sauce eggs (to act as a binder) ma e up the beans.. Posted by vhlusha @awinc. Archived through  indness of Karen Mintzias.com (vic hlusha ) to the Fatfree Digest [Volume 14 Issue 29] Jan. I added the veg beef bullion as I don't worry too much about the salt. Form into patties ( ma e sure they are thin) and fry in a non-stic  pan.Preparation Method -------....-----------.crushed 2 teaspoons sugar 1 teaspoon oregano 1/2 teaspoon basil 1/4 teaspoon pepper --filling-1 pound white beans. (slow overnight or faster boil & wait) then mash. 29. . Individual recipes copyrighted by originator.* Exported from MasterCoo  * Bean-Stuffed Cabbage Rolls Recipe By : Bobbi Hinman in the Meatless Gormet Serving Size : 6 Preparation Time :1:45 Categories : Amount Measure Ingredient -..... 1995... my 8 year old just loved them. SueSmith9@aol.-------------------------------1 head cabbage --sauce-12 ounces tomato sauce 6 ounces tomato paste 1 cup onion -.

1/4 teaspoon

pepper

Carefully remove 12 large outside leaves from the cabbage. Place leaves in a large pot of boiling water and boil 5 minutes. Remove leaves from water, place in a colander, and run under cold water for a few minutes. Drain. To prepare sauce: combine all sauces ingredients in a small saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, cover, and simmer 15 minutes. To prepare filling: place beans in a large bowl. Mash slightly with a for  or potato masher. Add remaining filling ingredients and mix well. To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inch ba ing pan or spray with nonstic  coo ing spray. Divide filling evenly and place each portion near the base of a cabbage leaf. Roll leaves up tightly, folding in the sides as you roll. Place rolls stem side down in prepared pan. Spoon sauce evenly over rolls. Cover Tightly and ba e 1 hour.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Blac  Bean Lasagna Recipe By : Sarah Schlesinger, 500 no-fat recipes Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1 cup onions -- chopped 3 cloves garlic -- minced 2 cups mushroom -- sliced 1 teaspoon oregano 1 teaspoon basil 1/4 cup parsley -- chopped 1/2 cup tomato juice 1 cup blac  beans -- drained and rinsed 3 cups tomato -- chopped 2 tablespoons tomato paste 12 ounces lasagna noodles -- coo ed 3 cups ricotta cheese, part s im mil  -- fat removed 1/2 cup mozzarella cheese, fat free 1/4 cup Parmesan cheese, fat-free Heat water in s illet over medium heat. Add onions, garlic, and

mushrooms. Coo  and stir for 5 minutes, or until vegetables are lightly browned. Add liquid if necessary. Stir in oregano, basil, and parsley. Add Tomato Juice, and coo  for 10 Minutes. Add Beans, tomatoes, and tomato paste. Simmer for 15 minutes. Pre-heat oven to 375 Degrees F. To Assemble, place a layer of noodles in a 9 x 13 ba ing dish, top with a layer of blac -bean sauce, top with a layer of ricotta cheese, followed by a layer of ricotta cheese. Repeat. Top with Parmesan cheese, ba e for 20 minutes, and let stand 15 minutes before serving.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Blac  Bean Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can (15 oz.) blac  beans 1 small can sliced water chestnuts (8oz ) 1/2 cup frozen  ernel corn 1/2 cup sliced red and green bell pepper 1 handful bulghur wheat (coarse-grind) 1 teaspoon water-pac  chopped garlic 1 teaspoon (scant) chili pepper 1 dash mustard powder Fluff bulghur in water. Mix all ingredients; warm through to blend flavors and thaw. Comments: This was good, but would be better with less water chestnuts. Nice blend of flavors and textures. Source: Original. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Blac  Beans Cuban-Style Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cans (15 oz. each) blac  beans 1 medium onion 1 green bell pepper 2 cloves garlic 1 teaspoon cumin powder 1/2 teaspoon oregano 1/2 teaspoon salt 1 teaspoon red wine vinegar Chop onion and pepper; mince garlic; saute in a little of the bean liquid until soft. Add beans with remaining liquid. Add dry spices. Simmer 15-30 minutes. Add vinegar just before serving. Comments: I haven't tried this recipe, just drooled over it. The original version specified, um, a different saute medium. Source: From the 'Bean Bonanza' flyer I got in my grocery store. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  *

Preparation Method -------.. Nutritional Analysis Calories ( 245 cal).-------------------------------2/3 cup flour 1/2 cup sugar 1 1/2 teaspoons ba ing powder 2/3 cup s im mil  2 cups blueberries coo ing spray Combine Dry Ingredients in a bowl.Blueberry Cobbler Recipe By : Eri a Penzer <penzer@panix. and pepper in broth. Protein ( 8. Simmer 20 minutes. Heat garlic. .7 g ) Calories .. Add eggplant and simmer until soft..-----------.minced 1/4 cup(s) 1/4 teaspoon (s) cayenne pepper 3 cup(s) eggplant -... Ba e in a preheated 350 degree oven for 40 minutes or until lightly browned.... Lightly spray a casserole dis  with coo ing spray.* Exported from MasterCoo  * Bow Ties With Eggplant Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Toss with pasta..-----------...com> Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -..chopped Coo  pasta al dente. Add mil  and whis  until smooth..Preparation Method -------. onion. and spices... Simmer 5 minutes..-------------------------------12 ounce bow tie pasta uncoo ed 1/4 cup(s) 2 medium garlic clove -.chopped 3 cup(s) tomato canned low sodium 1/2 teaspoon (s) basil 1/2 teaspoon (s) oregano vegetable stoc  onion -. Pour in batter and sprin le blueberries on top. Add tomatoes.

-----------.* Exported from MasterCoo  * Brain Dead Dinner .from Protein: 14 % Carbohydrate: 81 % Fat: 5 % Posted by t reider@census.-------------------------------1/2 bag cascadian country style potatoes (frozen mix of potatoes peppers -.S illet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. .gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 30] Jan. mix up gravy mix (I was so brain damaged I just microwaved some leftover gravy that I found in the fridge :-)... Formatted by Sue Smith. several minutes apart. Source: original Posted by ai o@epoch..com. SueSmith9@aol. Add enough potatoes to more or less form one layer. Stir/turn over a couple of times.. Some good bread to sop up the gravy would be a plus. Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 1995. 30.. Heat apple juice in nonstic  s illet. While potatoes are coo ing.. to prevent excess stic ing (I li e crisp potatoes so I let it stic  a bit).. 7. . FATFREE Recipe collections copyrighted by Michelle Dic  1995..  m@salata..com (Ai o Pin os i) to the Fatfree Digest [Volume 16 Issue 3] Mar. Individual recipes copyrighted by originator. pour over potatoes to taste and eat.. 1995. Individual recipes copyrighted by originator.com using MMCONV. Sprin le the chopped up canadian bacon on top.. Archived through  indness of Karen Mintzias. Next time I'll add some other frozen veggies.....and onions) 1 apple juice (small amount) 3 slices yves canadian bacon (veggie & nonfat) 1 pac age hain fatfree gravy mix Chop up the Canadian Bacon slices into bite size pieces..Preparation Method -------.

. and 1 can of diced tomatoes (minus some of the juice).and ta es longer unless already de-stemmed and washed). Individual recipes copyrighted by originator.. SueSmith9@aol. When rice is done. Very satisfying.. 1995..-----------. Even my almost-3-yr-old loves it.. blac  beans..att..  m@salata.com. microwave 1 frozen bloc  of spinach (for some reason fresh spinach doesn't taste as good to me in this recipe -. Snarf. red tomatoes and green spinach. is to ta e one box of Near-East Curry Rice and coo  according to directions. beans and tomatoes (generally in a large bowl).com (Karen L J Carr +1 508 960 6346) to the Fatfree Digest [Volume 16 Issue 5] Mar... .. Formatted by Sue Smith. Not only does it taste good. Archived through  indness of Karen Mintzias. drain and set aside. drained and rinsed..com.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. rice.* Exported from MasterCoo  * Brain-Dead Food: Curry Rice & Spinach Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -.Preparation Method -------. Archived through  indness of Karen Mintzias. without the added fat. While that is coo ing.. but it's really colorful with the yellow rice. When that is done. but one of my favorite brain-dead foods (outside of spaghetti).-------------------------------1 box near east curry rice 1 box frozen spinach 1 can blac  beans 1 can diced tomatoes (slightly drained) I might have posted this before. 9.  m@salata. .com using MMCONV. Nu e 1 can of blac  beans..SueSmith9@aol..com using MMCONV.. Approximate total time: 25-30 minutes (time to coo  rice) Source: apparent original Posted by mv lj@mvgpl. mix spinach. mixed together (generally for about 3 minutes).

com using MMCONV.cowan.........-----------...Preparation Method -------. 24...sugar free 1/4 cup unprocessed bran 1 cup natural sultanas or raisins 1/4 cup s im mil  powder 1 egg white or substitute 1/2 cup unsweetened apple or grape juice Preheat oven to 180 C or 375 F.* Exported from MasterCoo  * Bran Muffins (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. :From my lifesaver boo  "It's only Natural" by Suzanne Porter: Individual recipes copyrighted by originator.edu. Archived through  indness of Karen Mintzias..-------------------------------1 1/2 cups stoneground wholemeal sr flour 1/2 cup non-fat youghurt -.com.au> to the Fatfree Digest [Volume 14 Issue 24] Jan.. Formatted by Sue Smith. ..... Combine all ingredients until the mixture resembles ca e consistency..ad.... FATFREE Recipe collections copyrighted by Michelle Dic  1995.  m@salata.... Posted by "Paul Carreno" <PCARRENO@acserv. Ba e in the oven for 15 to 20 minutes until brown. Place spoonfuls into non-stic  muffins tins (or use spray oil substitute).. SueSmith9@aol...* Exported from MasterCoo  * .. 1995....

-----------.Bread Pudding Recipe By : Laurel's Kitchen (Adapted to be nofat by M Steelman) Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -.Preparation Method -------. and liquid. apples.. covered. 1/2 the raisins. and sugar together until smooth. for 45 minutes.* Exported from MasterCoo  * Brea fast Hash Purples Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..whole-grain. sprin le with cinnamon.......-------------------------------1 purple potatoes 1 green onions (amount according to taste) 1 garlic (amount according to taste) 1 red peppers (amount according to taste) 1 salt . Now repeat the layers of bread.-----------.. Blend the mil . Let the pudding sit for 20 minutes or longer. Pour the last of the mil  mixture over the top. Mix lemon juice with the grated apples. .. 1/4 cup cottage cheese. small 1/2 cup nonfat cottage cheese 1/3 cup raisins 1/4 teaspoon cinnamon 2 cups s im mil  1/4 cup s im dry mil  2 egg whites 1/4 cup brown sugar 1 tablespoon applesauce Preheat oven to 350 Degrees F.. and some of the cinnamon. Let it stand for 10 to 20 minutes at room temperature before serving. ending with the bread.... Ba e. Put one third of the bread in bottom of a non-stic  8 X 8 ba ing dish (perhaps with some coo ing spray).. mil  powder.Preparation Method -------. Pour 1 cup of this mixture over the ingredients in the ba ing dish. and cover with 1 cup of apples. egg whites.grated 1/4 cup lemon juice -..freshly squeezed 4 cups bread cubes -.-------------------------------2 cups apples -. and dot with applesauce.

This ma es it very easy to scrub the s ins. Be careful where you cut them. crust on the potatoes.-------------------------------1/4 cup vegetable broth (i used ..arceng..com. Stir occasionally while ba ing.-----------. Sorry about the We find that the that is a visual greasy brea fast approximate amounts. Gilliam) to the Fatfree Digest [Volume 16 Issue 13] Mar. Spray a little bit of Pam or other coo ing spray in a non-stic  roasting pan. ... Wash and cut up the red peppers to taste.. 17. pepper. Posted by GILLIAM@arcges. Wash. and slice the green onions. I ma e this different every time. Archived through  indness of Karen Mintzias. Ba e in a 400-degree oven for approximately 1/2 hour.  m@salata.. green.com (S.. After scrubbing.. pat them dry and cut them into approximately 3/4" cubes.. and white ma es a dish delight. This time will vary with the size and amount of the potato pieces. Put them in a mixing bowl. trim. Source: original.. not soggy. Finely chop the garlic and add to potatoes. eliminating the need to peel them and lose those nutrients. Formatted by Sue Smith.com using MMCONV. Add to potatoes. I have found that ensuring that they lie in a single layer wor s the best and yields a crispy.... Add salt.1 1 pepper cayenne pepper powder or papri a (depending on heat desired) Soa  the purple potatoes in a bowl of water for about a half an hour.. combination of purple. red. FATFREE Recipe collections copyrighted by Michelle Dic  1995. It's also a low fat replacement for those hash browns.. and pepper powder to taste. I li e fairly large hun s of sweet red pepper. SueSmith9@aol.. 1995. Individual recipes copyrighted by originator.* Exported from MasterCoo  * Broccoli Stuffed Shells Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.Preparation Method -------. as they can stain (purple potato juice!).

1995...steamed egg whites -.. Top with blac  pepper to taste. 25.. Add mushrooms.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 25] Jan.. Archived through  indness of Karen Mintzias. basil... Stuff drained shells with ricotta-broccoli mixture. ..coo ed al dente and drained tomato sauce fresh ground blac  pepper to taste Place broth in s illet over medium heat. Coo .. for 5 minutes or until lightly browned. onions. Top with remaining sauce. and egg whites.minced minced fresh oregano minced fresh basil nonfat ricotta cheese chopped broccoli -.  m@salata. A slightly modified recipe from Schlesinger's _500 Fat-Free Recipes_: Individual recipes copyrighted by originator. broccoli.. Formatted by Sue Smith. Posted by artemis@netcom. in Simply HeartSmart Coo ing .com using MMCONV. Spread 1/2 cup tomato sauce on bottom of 9 by 13 inch nonstic  ba ing pan..1 2 1 1 2 2 3 18 2 cup 1/2 cup cloves tablespoon tablespoon cups 1/4 cups cups hains fat free vegetable broth) chopped mushrooms chopped onions garlic -.lightly beaten jumbo shell macaroni -. and garlic.. ricotta.. Arrange shells over sauce. Ba e for 30 minutes or until shells are hot.. Preheat oven to 350 degrees F.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com.* Exported from MasterCoo  * Broccoli With Ginger Recipe By : Bonnie Stern. Remove from heat and stir in oregano.. stirring. SueSmith9@aol.

finely chopped 3 green onions -.-----------. Combine soy sauce. * Exported from MasterCoo  * Broccomole (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.... just until it loses its rawness...chopped 1 1/2 pounds broccoli flowerets 1 tablespoon soy sauce 1 tablespoon balsamic vinegar 1/2 teaspoon honey Heat oil in wo  or s illet.. Add to s illet and coo  for one minute.-------------------------------1 1/2 cups coo ed broccoli stems -.tough outer layers peeled off 1 1/2 tablespoons fresh-squeezed lemon juice 1/4 teaspoon ground cumin . or until fragrant....Preparation Method -------.... or just until broccoli is tender. Add ginger and green onions and coo  gently for one minute. with sugar snap peas and broccoli as suggested substitutes.-----------.Preparation Method -------. .Serving Size : 6 Preparation Time :0:20 Categories : Amount Measure Ingredient -...-------------------------------1 teaspoon sesame oil 1 tablespoon ginger root -. vinegar and honey. Add broccoli and stir-fry for about two minutes. Taste and adjust seasonings if necessary.NOTES : Recipe calls for asparagus...

1/8 teaspoon 1/2 1 1

garlic powder tomato -- diced scallion -- sliced canned green chili -- chopped

In a food processor, blend the broccoli stems with the lemon juice, cumin, and garlic powder until completely smooth. Add the remaining ingredients and mix well by hand, but do not blend. Chill before serving for best flavor. Note:the above was copied directly from the boo . I doubled the recipe. I also used a fresh green chili instead of canned, which I don't thin  I can get over here. It was very tasty, but do not expect it to taste li e avocado. Thin  of it as a really good broccoli dip, and not necessarily as a replacement for something else. Everyone at my party the other night enjoyed it. Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree Digest [Volume 14 Issue 17] Jan. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Bruce's Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound mushrooms 1/2 cup sherry x pepper Cut the mushrooms into thic  slices. Using a non-stic  s illet, stir over low heat for 5-10 minutes until they shrin  slightly and the juices start coming out. Add the sherry and turn the heat up to medium-low. Add pepper to taste. Serve when the liquid is almost all evaporated. Yum. Posted by Redcz@aol.com to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Butternut Apple Casserole Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes Serving Size : 4 Preparation Time :1:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 butternut squash -- peeled,seeded,chun d 3 apples -- cored,peeled, sliced 1 tablespoon lemon juice 3/4 teaspoon cinnamon -- ground 1 tablespoon brown sugar 1/2 cup apple juice Preheat Oven to 350 Degrees F. Combine squash and apples with lemon juice and cinnamon. Place squash-apple mixture in a one quart casserole and sprin le with brown sugar. Pour apple juice over mixture, and cover casserole. Ba e for one hour, or until squash is for  tender.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Cabbage Casserole (Lacto) Recipe By : Serving Size : 6 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method

-------1 2 1 3/4 1 1/2 1/2 1/2 2 1 2 1

-----------head cups cups teaspoon teaspoon teaspoon cup can cups can

-------------------------------cabbage tvp -- dry boiling water garlic powder blac  pepper marjoram chopped onion egg whites tomato soup -- condensed tomato juice water

Coarsely chop cabbage and coo  in 1 cup of water, covered, for 5 minutes. Reconstitute the tvp in the boiling water. Add the onion, spices, and egg whites. Mix the tomato juice, soup, and water, and set aside. Spread 1/2 the cabbage in the bottom of a 9x13 ba ing dish. Spread tvp mixture on top. Cover with the remaining cabbage. Pour the tomato mixture on top. Cover with foil. Ba e at 350 for 1 1/2 hours. Posted by rs oss@bronze.coil.com to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head red cabbage -- bite-size 3 medium onions -- coarse-chopped 8 ounces raisins

Finish coo ing on lowest coo ing setting.digex.uncoo ed whole tomatoes (15 oz.. 1995.Preparation Method -------. salt.. if you li e It Saute the cumin seeds and garlic in stoc  or sherry for 2 mins.. Serve with bread. raisins. or so ) tomato paste splash of vinegar lots of water Put cabbage.... Then add the chic  peas. Individual recipes copyrighted by originator. and lemon juice.... I find that one green chilli ma es this pleasantly spicy. Add tomatoes and vinegar. 23.-------------------------------4 cloves garlic -...com using MMCONV.. Drained diced 1/2 c Water 1/2 ts Salt 1 ts Ground cumin x Few drops lemon hot.. I li e pita bread.com.net> to the Fatfree Digest [Volume 16 Issue 19] Mar.  m@salata. but crusty bread or tortillas wor  just as well.. Archived through  indness of Karen Mintzias. but if you li e it hot. green chillies.. . Chopped 1/2 juice x Cayenne pepper. then add the diluted tomato paste and coo  for 1 minute longer. Formatted by Sue Smith. tb Tomato paste. water.-----------. Posted by "Aliza R. add water to cover generously (tough to do since the cabbage floats :-) Coo  on highest setting for a few hours. until the cabbage is faded and the water is bright purple. mixed with 3 Tb water 1 Medium-large potato. ..* Exported from MasterCoo  * Chic  Peas With Garlic And Green Chillies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. add cayenne pepper or chili powder at this stage. ground cumin.. SueSmith9@aol.1 1 1 1 1/2 cup can large can brown rice -...(4 to 6) crushed or minced 1/2 teaspoon cumin seeds x Stoc  or sherry for Sauteeing 1 1 15 oz can chic  peas. peeled And To 2 fresh green chillies. and rice in croc  pot. onions. Simmer for 20 mins. potato. Panitz" <buglady@access. FATFREE Recipe collections copyrighted by Michelle Dic  1995.

* Exported from MasterCoo  * Chic -Pea And Vegetable Stew With Couscous Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :12:00 Categories : Amount Measure Ingredient -..diced 1/4" 1 cup zucchini -. then soa  overnight in water. SueSmith9@aol.chopped 1 cup peas. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Drain.u  (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan.Adapted from Madhur Jaffrey's _Eastern Vegetarian Coo ing_. 5.. Simmer gently until the onions have begun to soften. and set aside. 1995.. garlic.cubed 2 cups tomatoes. Warm a cup of the chec -pea broth in a s illet or sup pot and add the onion. about 2 to 3 hours..com using MMCONV. but you can easily double or quadruple them.. reserving the broth. Individual recipes copyrighted by originator.diced 1/4" 2 garlic cloves -.minced 1 1/2 teaspoons papri a 1/4 teaspoon ground cinnamon 1/4 teaspoon cayenne 1/2 teaspoon ground cumin 1/2 teaspoon ground pepper 1/2 teaspoon ground ginger 1 green bell pepper -.-----------.. Don't let the pan dry out or the spices will burn... Formatted by Sue Smith... . Drain and coo  in 5 cups water until tender. about 7 minutes.. and the dried spices.co.. . Add more liquid as needed. Archived through  indness of Karen Mintzias.chopped 2 tablespoons cilantro -.Preparation Method -------. frozen 8 oz couscous Sort and rinse the chic peas.. canned 2 tablespoons raisins 2 tablespoons fresh parsley -..-------------------------------1 cup chic peas -.  m@salata.com.dry 1 onion -.. Posted by williams@vmar . These quantities serve two..

. Formatted by Sue Smith. . (oops. Add everything else and bring to boil..chopped fine or pressed. and the chopped tomatoes. pepper.il> to the Fatfree Digest [Volume 14 Issue 15] Jan. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Individual recipes copyrighted by originator. the raisins.chopped 1 green hot pepper -. ma ing a nice sauce. Ma e the couscous and serve with the vegetables and their sauce.com using MMCONV.ac.Preparation Method -------. Lower heat to simmer and add 4 cups of coo ed or canned  idney beans. SueSmith9@aol. Add enough chic -pea broth or water to cover.* Exported from MasterCoo  * Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..technion...Once the onions are soft. the juice from the tomatoes.-------------------------------2 large garlic cloves -.com. Freezes well. Good over rice.-----------.chopped 1 zucchini -.. then simmer until the vegetables are done and the liquid has reduced.. squash... Even better if it sits another day..  m@salata. bring to a boil. the parsley and cilantro..diced 1 large can whole peeled tomatoes 6 ounces tomato paste 3 tablespoons chili powder (or as much as you can stand) 1/2 teaspoon cloves 1 teaspoon white vinegar 1/4 cup uncoo ed brown rice Saute the chopped veggies (all but zucchini) in about 1/2 cup water until the onions are translucent. I forgot the beans in the ingredient list above) Simmer for about an hour. 15. Garnish with cilantro or parsley.... . add the chic peas. or longer. Add the green peas during the last 5 minutes.. Archived through  indness of Karen Mintzias. 1995.chopped 1 green pepper -. Posted by Jody Bar-On <jodyb@techunix. 1 large onion -..

. I used fresh green chilies. dry cilantro from a jar ( a little less than 1/4 cup). Archived through  indness of Karen Mintzias...ac. Enjoy..com..Preparation Method -------. EVERYONE loved the dressing. lemon juice instead of lime. The recipes are not complicated and there is something for everyone.-----------.technion. Formatted by Sue Smith.il> to the Fatfree Digest [Volume 14 Issue 17] Jan.... SueSmith9@aol. . 1995.-------------------------------1 4 ounce can chopped green chilies 1/4 cup chopped fresh cilantro 1/4 cup water 1/4 cup fresh lime juice 1 cloves garlic -. Note: I copied the above. 17.....  m@salata.com using MMCONV. FATFREE Recipe collections copyrighted by Michelle Dic  1995....* Exported from MasterCoo  * Chili-Cilantro Dressing (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Posted by Jody Bar-On <jodyb@techunix.. Individual recipes copyrighted by originator. And I definitely recommend the New Mcdougall coo boo . and no pepper. Process until smooth.(1 to 2) 2 teaspoons honey freshly ground pepper to taste Place all of the ingredients in a food processor or blender.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Chinese Steamed Buns Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------chinese bun dough----1 1 1/4 ounce active dry yeast (2*1/4 teaspoons) 1 teaspoon granulated sugar 1 cup lu ewarm water (105-115f) 3 cups all-purpose flour (reserve 1 *tablespoon if mixing by hand) In small bowl, sprin le yeast and sugar evenly over the lu ewarm water; stir until yeast dissolves. Let stand 10 minutes or until foamy. In large bowl or in food processor, combine flour and yeast mixture and mix well, or process 1 minute. If mixing by hand, sprin le wor  surface with the reserved 1 tablespoon flour; turn dough out onto wor  surface and  nead until dough is smooth and elastic, about 10 minutes. Spray large bowl with nonstic  coo ing spray; place dough in bowl. Cover loosely with plastic wrap or a damp towel, and let rise until dough triples in volume, about 3 hours. Punch down and wrap in plastic until ready to use. Will  eep 3 days in the refrigerator and up to 2 months in the freezer. Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. :from Feb 95 Weight Watcher's magazine, as modified by yours truly: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - -

* Exported from MasterCoo  * Chipotle Cornbread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup coarsely ground yellow cornmeal 1 cup all-purpose flour 1 teaspoon sugar 1 teaspoon salt 1 1/2 teaspoons ba ing powder 2 egg whites -- lightly beaten 1/2 cup buttermil  1/2 cup soy mil  6 tablespoons apple sauce 4 canned chipotles -- pureed 1 Pam 1. Preheat oven to 450 degrees F and preheat two 6-inch cast iron s illets in the oven for 20 minutes. * This was the originally recipe, but I used one 8-inch pie pan. 2. In a mixing bowl, combine the cornmeal, flour, sugar, salt and ba ing powder. Fold in the egg, buttermil , mil , apple sauce, and pureed chipotles 3. Put non-stic  stuff on pans and immediately pour in the batter, approximately three-fourths of the way up. Ba e for 25 minutes, or until the cornbread is brown around the edges and firm. Cut each cornbread into 4 wedges. Source: Adapted from "Bobby Flay's Bold American Food" (p. 167) Posted by Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com> to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Cole Slaw

Recipe By : Cita Pinnoc  (Reversing Heart Disease) Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups cabbage -- thinly sliced 1 cup carrots -- thinly sliced 1/2 cup nonfat yogurt 1/4 cup italian salad dressing, low calorie 1 tablespoon onion -- minced 1/4 teaspoon celery seed 1/2 teaspoon honey 1/4 teaspoon white pepper 1 tablespoon italian parsley -- minced Blend or process all ingredients except cabbage and carrots. Toss with cabbage and carrots.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Coo ie Dough (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------mix well----1 cup white wave soy yogurt 1 cup applesauce (unsweetened) 2 c. turbinado sugar -- (2 to 3) 2 teaspoons vanilla 1 cup rolled oats (whole) 2 cups rolled oats (process in food processor to coarse flour) -----sift together----1 cup unbleached flour 1 1/2 tablespoons ba ing powder 1 1/2 tablespoons ba ing soda 1 teaspoon salt 2 tablespoons ener-g egg replacer Combine mixtures. The ba ing soda should react somewhat, ma ing the mass fluffy and easy to stir. Add more flour until a coo ie dough texture is reached (I had to use ~ 2.75 c. total). Add chips or fruit or whatever. Shape into balls and ba e at 375 until browned. They do brown, they don't melt around the edges in that weird

For the crust. and salt. Pour onto the bean and onions.. ba ing powder. SueSmith9@aol...uiuc...com. Source: Inspired by the sudden appearance of Obie's coo ies in my HFS. Individual recipes copyrighted by originator. Gradually add the yogurt and water.com using MMCONV.ncsa...Preparation Method -------.. Archived through  indness of Karen Mintzias. Coo  onions in veggie broth or wine.. mix together the cornmeal.way that bad coo ies do.* Exported from MasterCoo  * Corn Pone Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. and were considered entirely successful. 1995.-----------..-------------------------------1/2 pound pinto beans -.. all-purpose 1 1/2 teaspoons ba ing powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water 1 teaspoon sugar 1/2 teaspoon cayenne Soa  pinto beans over night. Combine with beans.  m@salata. 11. but finding them way too sweet. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Coo  in 350 degree oven until the top is bubbling and the crust is just beginning to brown at the edges. Stir the sugar and cayenne into the batter.. Formatted by Sue Smith. . ..coo ed 1/2 cup onion -. Bring to boil. Posted by cgibas@cysteine.edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar..chopped crust: 1/2 cup cornmeal 1/2 cup flour. then mix until smooth. reduce heat and coo  until beans are tender. Place in casserole dish. flour. I made my own reduced-fat coo ies last night..

. Formatted by Sue Smith.com using MMCONV...) Mix and  nead the dough a little.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. :This recipe is from _Ten Talents_ by Rosalie Hurd: H Mix the following dry ingredients Individual recipes copyrighted by originator...... FATFREE Recipe collections copyrighted by Michelle Dic  1995.. SueSmith9@aol. Roll each portion very thin on floured board or between waxed paper....... Flip over and brown other side... 1995.....Preparation Method -------... Archived through  indness of Karen Mintzias.ubc.....* Exported from MasterCoo  * Couscous With Zucchini Recipe By : Serving Size : 1 Categories : Preparation Time :0:00 .. (Heavy s illet may be used).. or filling them with tofu and tomato sauce and ba ing. The author also recommends using these as pizza bases..  m@salata. Divide into 6 equal parts.. Ba e on hot ungreased iron grill.-----------.. 24. ..com.* Exported from MasterCoo  * Corn Tortillas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Posted by Lois Patterson <lpat@unixg.-------------------------------1 1/2 cups fine cornmeal 2 tablespoons soy flour 1 cup whole wheat pastry flour 1 teaspoon salt -----add slowly----1 cup cold water (approx.

carrots..lightly beaten 1/2 cup whole cranberries -. You can't go wrong.Amount -------3 1 3 1 2 Measure -----------small small cups cups Ingredient -.EDU> Individual recipes copyrighted by originator..com..* Exported from MasterCoo  * Cranberry Muffins (Ovo Lacto) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. use your favorite veggies.sliced veggie stoc  or soy veggie chic en flavor your favorite seasonings (curry -. dash) couscous Bring stoc . 2 as main dish or 4 to 6 as side dish P.. this is pretty basic.-------------------------------1/2 cup pitted prunes 2 tablespoons water 1 1/3 cups unbleached all-purpose flour 1 cup old-fashioned rolled oats 3/4 cup sugar 1 teaspoon ba ing powder 1 teaspoon ba ing soda 1/4 teaspoon salt (optional) 1/2 cup s im mil  1 teaspoon vanilla extract 2 egg whites -.. simmer 15 or 20 minutes. SueSmith9@aol. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith. .UCLA. 15 Jul 93 11:11:36 by Jan Gordon <jagordon@AGSM. .... Preheat oven to 375 degrees..Preparation Method -------. onion & zucchini to a boil... Add couscous. Archived through  indness of Karen Mintzias. anything.s.fresh or frozen 1. Quic  and easy Posted to fatfree Digest Thu.Preparation Method -------------------------------zucchini sliced onion -..-----------.  m@salata.garlic or Mrs.. Let stand 5 or 10 minutes. green beans.. Turn off heat. mushrooms.com using MMCONV..

chopped 1 cup(s) celery -.bgsu. In a separate bowl.. Coo ing time: 35 minutes Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or ba ing section of your supermar et) for your prune puree. mix together the prune puree. :from Sarah Schlesinger's 500 Fat Free Recipes: Individual recipes copyrighted by originator. Formatted by Sue Smith. 5.diced 1/2 cup(s) onion -. Combine flour.-------------------------------3 cup(s) vegetable stoc  4 medium carrot -.2 mgSodium: 112 mg Protein: 3.. and cranberries.. 4. ba ing soda. 6. Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each) Preparation: 20 minutes... or to muffin cups lightly sprayed with vegetable coo ing spray.  m@salata. Place prunes and water in a food processor or blender and puree. oats... ba ing powder. Archived through  indness of Karen Mintzias. 1995. Calories per serving: 149Carbohydrates: 33 g Fat: ..edu> to the Fatfree Digest [Volume 14 Issue 28] Jan.chopped . .7 g Posted by  elly roddy < roddy@falcon. vanilla. egg whites.. SueSmith9@aol.. Ba e for 18 minutes or until muffin tops are lightly browned and a wooden toothpic  inserted into the middle of a muffin comes out clean. FATFREE Recipe collections copyrighted by Michelle Dic  1995..6 gDietary Fiber: 1.. Transfer batter to nonstic  or paper-lined muffin cups.. Stir the wet ingredients into the dry ingredients until the dry ingredients are moistened.com using MMCONV. and salt in a bowl. 28.. 3.-----------.3 g Cholesterol: .com..Preparation Method -------.2. sugar. mil .* Exported from MasterCoo  * Creamy Broccoli Soup (Lacto) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -..

Calories 199. .-----------.chun ed 1 onion -.chopped 1 dash garlic spice blend 8 cups water 1 bragg's aminos to taste put a lid on it and coo  on low overnight.. SueSmith9@aol. Mix mil  and flour. Boil and stir for 1 minute. Nutritional Analysis . Total Fat (0. In the AM I added a dash of Bragg's Aminos for the saltiness I wanted.10 oz P g 1/2 Teaspoon(s) Salt 1/4 Teaspoon(s) Pepper 2 Cup(s) Mil  s im 1/4 Cup(s) All purpose flour 6 Ounce(s) Cheddar.chopped 1/2 pound mushrooms -. There is enough left for at least one more brea fast for two. Slowly add into soup. Heat to boiling. Reduce heat and simmer for ten minutes. 1995.Preparation Method -------. remove from heat.. Formatted by Sue Smith.. Archived through  indness of Karen Mintzias..com using MMCONV..gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 22] Jan. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com. Source: I bought Mary McDougall coo boo  II and adapted this recipe for grains.Betty Croc er: Individual recipes copyrighted by originator. It was really good and my spouse had seconds... Healthy Choice FF Bring vegs to boil in stoc ...10 ounce broccoli frozen -.* Exported from MasterCoo  * Croc pot Barley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..69 g ) Calories from Protein: 42 % Carbohydrate: 55 % Fat: 3 % Posted by t reider@census..-------------------------------1 cup brown rice 1 cup barley 6 carrots -. :Altered from original in New Choices .  m@salata.... Ladle hot soup over cheese into four bowls.. stirring constantly. 22.. .

Preparation Method -------.* Exported from MasterCoo  * . . strawberries.com using MMCONV.UCLA. FATFREE Recipe collections copyrighted by Michelle Dic  1995....CS..-----------.. SueSmith9@aol...* Exported from MasterCoo  * Crunchy Fruit Crumble Recipe By : Jennifer_Kay@IUS5. stirring until the mixture forms small clumps..EDU> Individual recipes copyrighted by originator..Posted to Fatfree Digest Tue....defrosted frozen fruit Fill a ba ing dish about an inch high with frozen fruit (peaches... Archived through  indness of Karen Mintzias. 10 Aug 93 13:54:57 By Jan Gordon <jagordon@AGSM.. Mix together other ingredients..CMU. frozen concentrate -.. rhubarb. and blac berries for example)..com.. Defrost and leave the liquid in there...... ..IUS.-------------------------------topping 1 cup oatmeal 1 cup brown sugar 1/2 cup flour 1 teaspoon cinnamon 1/4 cup apple juice.. Formatted by Sue Smith..EDU Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -... and drizzle into the mixture the Apple juice concentrate. Put resulting mixture on top of fruit and ba e at about 1/2 hour at 350 degrees F..  m@salata...

. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 30. 1995. Individual recipes copyrighted by originator.. Formatted by Sue Smith.Preparation Method -------.com to the Fatfree Digest [Volume 16 Issue 26] Mar..* Exported from MasterCoo  * Curried Bean Sandwich Spread (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Pour boiling broth over and let sit..Preparation Method -------. .Cup Of Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------1/3 cup dried vegetable fla es (any combination of tomatoes peas. Archived through  indness of Karen Mintzias. SueSmith9@aol. celery -. use the rest some other time....com using MMCONV.. Posted by Christel=Reeve%SQA%Banyan@magnolia... Source: at lunch I happened to pic  up a dehydrator and there was a recipe for something li e that in the instruction boo let.-----------...com. Put this and the other ingredients in a thermos.-------------------------------- .banyan.-----------. broccoli zucchini..  m@salata.carrots) 1 tablespoon bulgur wheat 1 tablespoon small pasta 1/4 teaspoon dried parsley 1/4 teaspoon dried basil 1 pinch garlic powder 1 pinch onion powder 1 salt and pepper to taste 2 cups boiling hot broth Place dried vegetable in a blender and whirl til they are the size of small peas... onions. Measure out 1/3 cup..

com using MMCONV.com.. 27.finely chopped diced celery green pepper -.. SueSmith9@aol.3/4 cup 1 1 1 1/2 1 2 1/2 1/2 1 3 cup cup teaspoons teaspoon tablespoon cups water onion -. Remove from heat.... mix well..-------------------------------1 fatfree broth or water (replaces the 1-2 tbsps.. for 15 minutes.(2 to 3) to taste 1 cup brown rice 4 cups water .  m@salata. Stir in the spices and soy sauce.. oil to saute with) 3/4 cup dried lentils 1/2 onion -...* Exported from MasterCoo  * Curried Rice With Lentils Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.gov> to the Fatfree Digest [Volume 14 Issue 27] Jan..Preparation Method -------. :From the _New McDougall Coo boo _: Individual recipes copyrighted by originator. Place mixture in food processor and process briefly until chopped but not pureed.chopped 3 cloves garlic -.diced diced carrot garlic cloves curry powder ground cumin soy sauce coo ed white beans Place water in saucepan and add all the vegetables and the garlic.. Coo . Posted by Timo <tbraam@census. Archived through  indness of Karen Mintzias. mix well. Chill. Add beans.minced or put through a press 1/4 teaspoon ground ginger 1/2 teaspoon turmeric 2 teaspoons curry powder -.-----------.. 1995. Formatted by Sue Smith.. stirring occasionally... FATFREE Recipe collections copyrighted by Michelle Dic  1995. .

and the rice.diced -----garnish----plain/lowfat yogurt raisins or chutney Heat the fatfree broth/water in a heavy-bottomed soup pot...2 1 1/2 cup 1/4 cup 1 2 1 large medium cup 1/4 cup fatfree vegetable cubes salt to taste raisins or currants sunflower seeds (use less or omit to lower fat) .com. It's from the new boo  Fat Free.com using MMCONV. Cover. 12.. tart apple -..wnin@smtp. 2-quart saucepan.. . for another 10 to 15 minutes. Flavor Full by Dr....or -. Bring them to a boil and ta e them off the heat. Add the apples and simmer.. Add more broth/water. and saute for 2 minutes. SueSmith9@aol. Individual recipes copyrighted by originator. or Dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent.. turmeric. and simmer for 25 mins. raisins. Archived through  indness of Karen Mintzias. bouillon cubes..Preparation Method -------. if necessary..-----------. Source: This is a recipe ta en from the boo  'Fast Vegetarian Feasts' by Martha Rose Schulman. reduce the heat. water...* Exported from MasterCoo  * De-Gassing Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Serve topped with yogurt and the additional raisins. Formatted by Sue Smith. and curry powder and saute for a few minutes longer. Posted by Tabatha. covered. and sunflower seeds and bring to a boil.-------------------------------1 text file Here's a method for de-gassing dried beans that seems to wor . Add the lentils. or until the water is absorbed.edu (Tabatha) to the Fatfree Digest [Volume 16 Issue 8] Mar. "Put the beans in a large pot and cover them with water. remaining garlic.  m@salata.. This brea s the capsules surrounding the . 1995. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Gabe Mir in and Diana Rich. Add the ginger..usi.

... so to spea . you will cause unbelievable discomfort for yourself and those around you. the gas-causing sugars. (If you eat the soa ing liquid. .Preparation Method -------..-------------------------------2 pita bread....NOTES : See recipies for Hummus and Pic led red onions elsewhere . Flavor Full_.....chopped Cut Pita Loaves in half. End of story... 23..... I've used this method with pinto beans.... not tomorrow).org (Paul Bar er) to the Fatfree Digest [Volume 16 Issue 19] Mar. verbascose and raffinose. 1995... Source: Summarized from _Fat Free.)" Then you coo  'em and eat 'em..-----------. Gabe Mir in & Diana Rich.wap.......* Exported from MasterCoo  * Deb's Hummus Sandwiches Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:10 Categories : Amount Measure Ingredient -. I've found it better than Beano... Divide the remaining ingredients equally among the four sandwiches. whole-wheat 1/2 cup hummus (home-made) 1/2 cup pic led red onions 2 cups mixed salad greens 1/2 red bell pepper -. to escape into the water. but of course your mileage may vary. Dr. but rarely soa  them for more than 4 hours (because when I'm hungry for beans I want them today.bar er@tcs. Stir a couple of tablespoons of ba ing soda into the water and let the beans soa  overnight. Posted by paul. .beans and allows stachyose.. Drain the soa ing water off the beans and rinse them several times. Spread hummus equally on the insides of all four pieces of pita.

carbohydrates. Archived through  indness of Karen Mintzias. 2. 104 mg. soda.com. ba ing powder.-----------. and cinnamon. Fold dry ingredients into All-Bran mixture.com using MMCONV. SueSmith9@aol. of fat.* Exported from MasterCoo  * Dr. Combine All-Bran Extra Fiber with Orange Juice. and less than 1 gr. 8gr. Sha e pan so bottom of each tin is covered. sodium. Ba er's Fiber Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 4. 5.  m@salata. Psyllium. Combine Flour. Each muffin contains approximately: 136 calories.Preparation Method -------. Tins will be very full.-------------------------------2 cups all-bran extra fiber 1 1/4 cups orange juice 1/2 cup prune butter * 1/2 cup brown sugar 2 egg whites 4 teaspoons psyllium 1/2 cup raisins 1 1/4 cups whole wheat flour 1/2 teaspoon ba ing soda 2 teaspoons ba ing powder 1 teaspoon cinnamon 6 prunes (for prune butter) 1/3 cup water (for prune butter) 2 tablespoons wheat germ Preheat Oven to 400 degrees Spray Muffin Pan with quic  spray of Pam and add 1/2 teaspoon Wheat Germ to each muffin tin. Egg Whites. Individual recipes copyrighted by originator. Pretty tasty muffins! Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. Fill 12 muffin tins with batter. 3gr. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Puree prunes and water in blender to ma e prune butter. 3. 30. fiber. Formatted by Sue Smith. Ba e at 400 degrees for 20 minutes. protein. 1995. . 36 gr. Let stand for 10 minutes or so. 1. Sugar. Blend until all dry ingredients are moist. and raisins.

put the whole thing in the croc pot on low in the morning and it'll be ready for dinner.  m@salata. SueSmith9@aol..com> to the Fatfree Digest [Volume 16 Issue 14] Mar.-------------------------------1/2 cut up a head of cabbage (or more) 1 handful or two of rice 1 some tomato sauce -. FATFREE Recipe collections copyrighted by Michelle Dic  1995.. Individual recipes copyrighted by originator...-----------.. 1995. . stirring occasionally....com using MMCONV....Preparation Method -------.... Posted by "gayle statman" <gayle_statman@ dc.tomato paste -.com. 18. Source: My mom taught me [how to] ma e this.. Formatted by Sue Smith. Archived through  indness of Karen Mintzias. Or...and/or canned tomatoes (crushed or diced--not whole) 1/2 head cabbage 1 some more rice 1 some more tomato 1 chopped onion and garlic 1 seasonings to taste Let it simmer for a couple of hours.* Exported from MasterCoo  * Easy Cabbage Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.

com. SueSmith9@aol.....-----------..com using MMCONV.Preparation Method -------.-------------------------------2 + cups dry pasta shells (i used small shells) 1/3 water 1/4 cup vinegar (favorite flavor -...  m@salata.diced small 1 green pepper -..chopped 1/2 cup mushrooms -... 31..com (Ai o Pin os i) to the Fatfree Digest [Volume 14 Issue 31] Jan. ... (yes that's it!) Posted by ai o@epoch......peeled and cut into sm Wedges 1 c Plain nonfat yogurt Mix and serve...peeled and cubed 1 small red onion -..* Exported from MasterCoo  * Eggplant In Tomato-Wine Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -...Preparation Method -------...chopped .thinly sliced 2 oranges -..-----------.diced small 2 bananas -...(1/2 to 1) chopped 1 green pepper -.. :This salad is also from 500 Fatfree Recipes: Individual recipes copyrighted by originator...* Exported from MasterCoo  * Easy Salad Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 1995.. Archived through  indness of Karen Mintzias. FATFREE Recipe collections copyrighted by Michelle Dic  1995.i used white) 1 large eggplant -.-------------------------------1 cucumber -.. Formatted by Sue Smith.

Formatted by Sue Smith.(1/8 to 1/2) ground pepper (fresh best) red wine Coo  pasta shells. FATFREE Recipe collections copyrighted by Michelle Dic  1995. When getting hot add the cubed eggplant.start w/3 also try italian herbs) salt (taste) -.-------------------------------1 medium eggplant -. When done add to the pasta along with the tomato sauce..  m@salata.* Exported from MasterCoo  * Eggplant Ole (Adapted) Recipe By : The Meatless Gourmet (Bobbie Hinman) Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -.chopped 4 ounces green chiles -.Preparation Method -------. 21 Dec 93 08:38:04 By jf_adams@unhf.crushed 1/2 cup onion -. oregano.. This was actually fairly easy to ma e.UNH Graduate School) Individual recipes copyrighted by originator.. and mushrooms. stir and heat gently (on low).com using MMCONV.chopped tomato sauce oregano (adjust -. chives. Posted to the Fatfree Digest Tue.. I li e eggplant to be pretty). Archived through  indness of Karen Mintzias.edu (Jonathan Adams .com.unh.. garlic. Saute till soft (I sauteed at fairly high heat for about 15-20 minutes stirring a lot.. onion. pepper and red wine..2 1 10 4 1 1/2 cup tablespoons medium ounces tablespoons 1/8 tsp 1/4 cup chopped chives finely chopped/minced garlic tomato -.chopped 3 cloves garlic -.....chopped 1/2 teaspoon cumin 1/2 teaspoon chili powder 1/2 teaspoon oregano 1/4 teaspoon salt 1/8 teaspoon pepper .. .. salt. While coo ing pasta heat a large s illet with the water and vinegar.. green peppers.-----------.. the only time consuming part was peeling the eggplant and chopping veggies..cubed 1/2" 2 tablespoons water 2 cups tomatoes -. SueSmith9@aol.

Chop the flesh coarsely and stir into the couscous mixture.halved lengthwise 1/2 cup couscous -.. mix well. Add remaining ingredients. the Easy Way (adapted) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -.-------------------------------2 medium eggplants -. cool until easy to handle.cubed Preheat oven to 375 degrees. Arrange the stuffed eggplants in an ungreased 13" x 9" x 2" ba ing pan.. chic peas. Pric  the eggplant s ins with a for . Lightly spray 1 1/2 quart casserole with Pam. Ba e covered 30 minutes...or rice 1 1/2 cups chic peas.* Exported from MasterCoo  * Eggplants With Raisin-Couscous Stuffing Recipe By : Reader's Digest-One Dish Meals.minced 1/2 teaspoon salt 1/4 teaspoon blac  pepper Preheat the oven to 400 Degrees F.... coo ed -. cherry tomatoes. Mound into the eggplant shells.drained and rinsed 1 1/4 cups cherry tomatoes -. 10 minutes. prepare the couscous according to pac age directions. and ba e uncovered for 15 minutes our until piping hot. .. and pepper in a large bowl. raisins. Coo . With a spoon. fat free bread slices -.. then warp each half in foil. cheese.. Place on a ba ing sheet and ba e for 25 minutes or until soft.Preparation Method -------. basil.halved 1 cup nonfat yogurt 4 ounces nonfat cottage cheese 1/2 cup raisins 1/4 cup fresh basil -. Remove from heat.. In a large non-stic  s illet.-----------.. stirring frequently.1/2 cup 1/2 cup 2 cheddar cheese. Mix the couscous.. garlic and eggplant. youghurt. . gently scoop out the eggplant flesh... Meanwhile. salt. saute onion. Spoon mixture into prepared casserole. nonfat mozzarella cheese. leaving the shells intact..

Posted by Mary E Fernquist <M-FERN1@vm1.edu> to the Fatfree Digest [Volume 16 Issue 10] Mar. he added 1/4 cup of balsamic vinegar and 1/4 cup of tamari and coo ed that down.  m@salata. 1995.. 14. tomato sauce and corn starch. the Cajun coo .com.-----------.. After he coo ed the vegetables. .... Has anyone used one of these thermometers??? How did it wor ? Paul's technique for coo ing was also very interesting. He said this added to the complexity of flavors in the dish... Formatted by Sue Smith.* Exported from MasterCoo  * Fat Free Grilling A La Paul Prudhomme Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. I thin  he also put in onions and garlic at the same time as the vinegar and tamari.-------------------------------1 vegetables 1 balsamic vinegar 1 onions 1 garlic 1 tamari sauce 1 cajun spices 1 tomato sauce 1 broth 1 corn starch I saw Paul Prudhomme.spcs. and more spices.. on a "Home" show this wee end. He recommended the pan be at 350 degrees and he had a special flat. He also added spices (Cajun of course) at each level of coo ing. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com using MMCONV. He started by browning sliced peppers (yellow and red) and carrots in the hot pan. circular thermometer that he lays in the pan to chec  the temperature. He later added broth.Preparation Method -------. He later added more of the same vegetables so that they would be less coo ed and have a different flavor.... Archived through  indness of Karen Mintzias..... SueSmith9@aol.. He said the secret to coo ing without fat is to have the non-stic  pan *HOT* when you put the vegetables in to start coo ing.. Individual recipes copyrighted by originator.umn...

>Supposedly.. oz..wt.Preparation Method -------. and >the puree also holds herbs and spices in suspension.2. I use tofu in ba ed goods in place of the oil....* Exported from MasterCoo  * Fat Substitutes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. vanilla 5. >It is prepared by coo ing 1/2 cup rice in 4 cups water till very soft >(45 minutes. One of the big problems for Vegetarian Very Low Fat coo ing is how to remove oil and other fats from recipes to adapt them to your new coo ing style.. ( light ) in any recipe calling for butter. 4. and I have a hard time getting them to eat tofu. 1 egg You can use 2 egg whites instead of one egg.. 7. > While  eying in some of my ancient recipes to MasterCoo  the other day.a rice puree substitute for >oil in salad dressings. 3 tablespoons oil (1. The result is a much lighter muffin. FAT SUBSTITUTE: > > 6 ounces prunes > 1 cup water > 2 tsp. as I recall). . 2.. No specific substitution >quantities were given. but with some experimenting I'm sure you can find the right amount. the bland flavor blends well with other dressing ingredients.. It adds moisture & protein without much fat. I >came across this interesting substitution -.. There is no taste to spea  of and the consistency is a little heavy... My  ids (20 & 23) don't even  now it's there.. Substitute Corn Syrup. 1. the author advised experimentation. because it sounds too healthy. Here are a list of substitutions we collected from a variety of locations.) You can use 3 tablespoons of applesauce (in ba ing).-------------------------------***** NONE ***** FAT SUBSTITUTES.. then pureeing it in a blender or food processor.. substitute in fat free cream cheese for the butter (suggested in a fudge recipe).. 6. 3.-----------.

.  m@salata..Preparation Method -------. Combine wet and dry ingredients.. Pour into an 8x8 in pan sprayed lightly with nonstic  coo ing spray. Posted by morma er@rmii. FATFREE Recipe collections copyrighted by Michelle Dic  1995..........-------------------------------1/2 cup whole wheat flour 1/4 cup unbleached flour 1 cup sugar 1/4 teaspoon salt 1/3 cup unsweetened applesauce 3 egg whites or equivalent 1 teaspoon vanilla Combine dry ingredients.. or just until the edges are firm and the center is set. SueSmith9@aol.-----------.....) COOL TO ROOM TEMPERATURE and cut into squares. Formatted by Sue Smith... for 23-25 min. 1995..com... Combine wet ingredients. 31.* Exported from MasterCoo  * Fat-Free Fudge Brownies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator...... Ba e at 325 F.. Archived through  indness of Karen Mintzias.. .. (It too  30 min. but I live at 6000 ft...* Exported from MasterCoo  * Fatfree 3 Bean Salad Recipe By : .. in my oven.com to the Fatfree Digest [Volume 14 Issue 31] Jan.com using MMCONV..

Heathy Choice Pasta Sauces .. Let sit in fridge overnight. low salt.Preparation Method -------. Formatted by Sue Smith.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Having these on hand allows you to ma e a very quic  spaghetti dinner when pressed. and we use most of them a lot.. Definitely saves time over coo ing your own sauce. up to 10 days in the fridge.. Archived through  indness of Karen Mintzias. 7.. .Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. ...-------------------------------***** NONE ***** FAT-FREE PRODUCTS The following is a list of Fat-Free grocery items that we li e.SunSelect) to the Fatfree Digest [Volume 16 Issue 3] Mar.Preparation Method -------.coarsely chopped 1/2 cup seasoned rice vinegar Combine all ingredients in a sealed plastic container and sha e well..... Individual recipes copyrighted by originator.steamed until tender & cooled 1 15 oz can garbanzos -.  m@salata. gets better with age.-----------. SueSmith9@aol.Mingram@west.com using MMCONV.. Posted by Judy.. 1995.* Exported from MasterCoo  * Fatfree Products Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Available at almost all area stores (although different stores seem to have different varieties)..1" 1 piece -.com (Judy Mingram .sun. These are readily available in Milwau ee area grocery stores.-------------------------------1 pound fresh green beans -.(15 to 16) 1 15 oz can  idney beans -.com.Fat free..(15 to 16) 1 large red onion -.-----------. and delicious..

Most Fat-Free or extremely low fat. Lots of flavors.Cheddar and Mozzarella. This stuff is only 1 gram of fat per serving. Often found in the "diet" sections of grocery stores. And they taste amazingly li e charcoal-grilled hamburgers (especially if you tend to add  etchup. and Health Valley Products .. Doesn't melt too well. garlic. li e Health Hut in Broo field.Original Recipe is Fat Free. French and Italian are also very good. The Honey-Dijon is our favorite. Mori-Nu Lite Sil en Tofu . up. Available in some pic'n'saves. It tastes o  in recipes that call for cheese.. and you have great burritos in feeling a little more industrious. anyway. Our favorite is Caramel Corn.Soups.Warm these Flour Tortillas (also pretty easy to find). Also available in almost all area stores. Tofu is great stuff.. Crac ers. and very good. We are starting to lose our taste for burgers. add fat free cheese. and also no aftertaste. Haagen-Daas Chocolate Sorbet .. Boca Burgers . fat free. The only place we have found this is the Health Hut in Broo field (But its hard to find..Great frozen waffles. too.00 for 4 burgers. Old El Paso Fat-Free Refried Beans .This too  us forever to find. If you are onions. Heathy Choice Fat-Free Grated Cheeses .No oil.. We don't plan on having them too much... However. mustard. put them on Fat-Free taco sauce and a little a hurry. Qua er Oats Rice Ca es ..Fat-Free. you just HAVE to have a brownie.) Eggo Special K Waffles . at about $4. coo  up some peppers. Pepperidge Farm Fat-Free Brownies ..A truly excellent Fat-Free chocolate dessert.Henri's Fat-Free Salad Dressings . etc to your burgers). but I don't thin  I'd try eating it. Chili.. .. or in Health food stores. Its up high in the third aisle east. Low Calorie Snac (and sometimes you HAVE to have a snac ). reliably available at health food stores. but relatively high in fat.... relish... Available almost everywhere.Sometimes..* Exported from MasterCoo  * Fatfree White Sauce Recipe By : .. onions...

Individual recipes copyrighted by originator.Preparation Method -------.. stirring constantly. ..com.* Exported from MasterCoo  * Ff Baba Ghanoush Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. It holds well if the rest of dinner isn't quite ready..-------------------------------2 cups soy or rice mil  1 tablespoon soy sauce 1/2 tablespoon parsley patch seasoning 1/4 teaspoon garlic powder 2 tablespoons cornstarch Heat 1 1/2 cups soy or rice mil .. The McDougall recipe puts the cornstarch in 1/4 cup water. Coo  on low heat about few minutes. Mix the cornstarch with the remaining mil  and add to the pot.com using MMCONV. add soy sauce and seasonings.. Posted by elinorl@mcn. FATFREE Recipe collections copyrighted by Michelle Dic  1995.. Source: Modified from the McDougall recipe boo .. stirring.(2 to 5) (to taste) 1/4 teaspoon cumin salt to taste pierce the eggplants and roast.  m@salata. Formatted by Sue Smith. scoop out the eggplant flesh into a . whole. in a 350 oven until they collapse and the s ins are turning crispy.org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 24] Mar... SueSmith9@aol. It should thic en quic ly.-----------..Preparation Method -------. 1995..... Archived through  indness of Karen Mintzias.-----------.-------------------------------2 medium eggplants 2 tablespoons lime or lemon juice 2 cloves crushed garlic -..Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. 28. but for a gravy you don't need the extra liquid.

Yuuummy. Blend it all up until smooth. I soa  and coo  garbanzo beans.acc. I ba e one whole eggplant in the oven until the s in is blac  and the flesh is soft. 1995. add salt and blend again until you li e it. .  m@salata. Individual recipes copyrighted by originator...blender.virginia. add remaining ingredients except salt. Cool and peel the eggplant.. 1/2 to 1 pound depending on what you want. Archived through  indness of Karen Mintzias... FATFREE Recipe collections copyrighted by Michelle Dic  1995. Posted by Libby <eac9m@poe.* Exported from MasterCoo  * Ff Hummus/Eggplant Recipes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Gordon) to the Fatfree Digest [Volume 14 Issue 28] Jan. SueSmith9@aol.-----------. Formatted by Sue Smith.... adding the juice of one lemon.. Posted by jrg14@cornell.. Individual recipes copyrighted by originator.com using MMCONV.com using MMCONV.. 1995.com.com. Archived through  indness of Karen Mintzias. SueSmith9@aol.Preparation Method -------.. taste. puree until completely smooth and fluffy. 28. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 27.edu> to the Fatfree Digest [Volume 14 Issue 27] Jan.-------------------------------***** NONE ***** x Garbanzo beans x Eggplant x Lemon (1 juiced) x Garlic (6 cloves) For fatfree hummus. blend in the food processor or blender with the garbanzo beans.....  m@salata. . a couple or six cloves of garlic and salt to taste. Formatted by Sue Smith.edu (Janice R.

SueSmith9@aol... Remove the bay leaf.. Add the rest of the ingredients and coo  c overed until the rice is done (stir occasionally).-----------.Gildenston@corp..peeled and cut in 1 cubes 1/2 cup onion -.com using MMCONV......Preparation Method -------..... broth (i use "chic en" flavor) 1/2 cup rice 1/2 teaspoon thyme 1 bay leaf 1/4 teaspoon cayenne pepper or pepper fla es 1 cup crushed tomatoes pepper to taste Saute onions and garlic in 1/4 cup of broth until wilted. Adjust the bro th and rice quantities accordingly. Archived through  indness of Karen Mintzias. I thin  the eggplant soa s some of it up...com (Roni Gildenston) to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator.-------------------------------3/4 pound eggplant -.com. This recipe really holds in the heat so let it cool in the pan for a while.* Exported from MasterCoo  * Fit In Your Pants. FATFREE Recipe collections copyrighted by Michelle Dic  1995... Formatted by Sue Smith.... Posted by Roni... You may need to add a little more broth or water during the coo ing process. Eggplants (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..* Exported from MasterCoo  * .....chopped 3 cloves garlic 1 1/4 cups veg.sun... .. Coo  for about 5 minutes... Add eggplant and pep per and mix. Enjoy *Note: Some types of rice require different water/rice ratios.  m@salata..

Source: I changed a recipe that a friend made for us before I became a vegetarian. When falafel is ready. . I probably used between 1. I made six good sized dinners with falafel and 2 with just vegetables. You want to do it in such a way that no juice or steam can escape. Formatted by Sue Smith. (You'll  now how big after you do your first one!) Put shiny side in. ma ing sure there are no flames. When you start to smell the food. watch for carrots that li e to roll off. Mix the falafel per instructions.  m@salata. Posted by dwahl@aries. :-) Sprin le lots of seasoning.edu (Denise Wahl) to the Fatfree Digest [Volume 16 Issue 17] Mar. (I don't  now why. 21. You really need to just ma e sure the vegetables are coo ed.com. SueSmith9@aol. Do this until you are out of food. You then ta e the ends and roll them upwards as far as you can. This is a really great dinner. Cut all vegetables.-----------.(3 to 4) 6 mushrooms 6 small red potatoes cubed (large) 1 falafel mix 1 any seasoning you li e (i li e cayenne and blac  pepper) Start charcoals. it probably is done. closing the foil. Archived through  indness of Karen Mintzias. Individual recipes copyrighted by originator.com using MMCONV. put them together and roll a couple of times (as many as you can). I ta e another piece of foil and wrap it again the same way in the same direction. Put some of each vegetable on top. You can chec  a dinner at any time and just close it bac  up if it's not ready. Put foil dinners on coals.-------------------------------1 onion sliced 1 bell pepper sliced 1 zucchini sliced 3 carrots sliced -. FATFREE Recipe collections copyrighted by Michelle Dic  1995. get a piece of foil big enough to fit all the ingredients.5 and 2 cups of falafel mix. Serve with bread if you have it. 1995.Preparation Method -------. shape li e an oblong pattie. Now the tric y part. you can flip the dinners. just do it!) Put some falafel mix in the middle.Foil Dinners Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. You ma e a boat and ta e the long sides. I li e to put picante sauce on mine.uthscsa. After about 15 minutes.

chopped 1 teaspoon salt dressing 1 cup sugar 1 cup vinegar 1/4 cup water 1 teaspoon salt 1/2 teaspoon celery seed 1/2 teaspoon mustard seed In a large bowl...* Exported from MasterCoo  * Freezer Coleslaw Recipe By : ? Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -...Preparation Method -------.Preparation Method ...-------------------------------3 pounds cabbage head -.. . Pour over cabbage..... combine the first five ingredients.shredded 1 small onion -.... Yield: about 4 pints..* Exported from MasterCoo  * Freezing Herbs Recipe By : Serving Size : 1 Categories : Amount Measure Preparation Time :0:00 Ingredient -... Cool. Drain. Let stand 1 hour.. freeze. Pac  in freezer containers..chopped 1/2 cup carrot -...-----------.... Bring all dressing ingredients to a boil. simmer 2-3 minutes........shredded 1/2 green pepper -...

Remove when color brightens. Wash if visibly dirty 2. Basically. FATFREE Recipe collections copyrighted by Michelle Dic  1995. comparing herbs blanched before freezing and those not. 24. you should blanch the herbs for a few seconds before freezing. Cool by holding under cold running water and blotting dry with towels or let them air cool. 4. Here were some of the results: BASIL: Basil frozen raw dar ened to a drab grayish-green and turned somewhat bitter. Remove stems and either leave whole or chop 5. you can freeze herbs into ice cubes. . roll up or fold paper if you have a small freezer. cover with water. it stayed green (although dar er than when fresh) and was flavorful and aromatic. Hold by stems with tongs and dip into boiling water briefly. Individual recipes copyrighted by originator. Freeze. You can use pre-blanched herbs or just pour boiling water into the trays over the herbs. canning. Formatted by Sue Smith. and otherwise preserving all manner of foods is _Stoc ing Up_ by Carol Hupping: In it is excellent advice on freezing fresh herbs for later use. 3.com. Surprisingly. You want to freeze the herbs so they are not touching each other. Archived through  indness of Karen Mintzias. drying. just throw a frozen cube or two into the soup. Instructions for freezing fresh herbs are to: 1. steam blanching was not as successful.-------------------------------none The best guide I've seen to freezing. and freeze. DILL: The blanched sample was far superior to the raw. The Rodale Food Center did some testing. Lay out flat on waxed paper. Can be used frozen or thawed in fridge for a wee . 1995. Alternatively. frozen one: It was more tender. losing much of its lovely aroma. swishing around. SueSmith9@aol. These herbed cubes can be used later when you are preparing stoups.-------. But when it was blanched in water before freezing.  m@salata. brighter green. The boo  says that while frozen herbs won't taste or loo  quite li e fresh ones. Posted by artemis@netcom. place in trays. 6.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 24] Jan.com using MMCONV.-----------. Remove stems and chop. most will come very close. and more flavorful.

SueSmith9@aol. that burns and smells sometimes. my husband is the green-salsa preparer. 1/2 teaspoon salt 1/4 cup cilantro Roast above ingredients in a[n oil-free] cast iron pan. turning occasionally....- ... Formatted by Sue Smith. It tastes too raw otherwise.. Archived through  indness of Karen Mintzias.com.Preparation Method -------.com using MMCONV... and mellows the flavors.. requesting the recipe. ....] Source: Actually.. 29..-----------. and the fruits soft when they're done.or half 1 medium onion. 12 chiles (2_serranos + 2 _jalapenos + 8_piquins) i typically use the serranos and jalapenos green and the piquins red... [Let me add: the goal is to blac en the s in while doing the least tomatillo-exploding that you can.. Transfer to a pot. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Leave hus s on tomatillos while you roast 'em.. That means moving them around the pan as they roast..com to the Fatfree Digest [Volume 16 Issue 25] Mar. That way they don't lose juice into the pan. Individual recipes copyrighted by originator.. The hus s will be nicely blac ened. Here's the (slightly edited) reply Posted by Cindy_Bloch@transarc. and coo  the mixture for 5 minutes...------------------------------------all quantities approximate----8 tomatillos depending -....* Exported from MasterCoo  * Fresh Tomatillo Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. so I sent him e-mail at wor . 4 cloves garlic 1 small onion.. 1995..(8 to 16) on size. [This dar ens it up a bit.  m@salata.... really small -..] Put roasted vegetables in food processor with: Salt 1/2 Teaspoon Cilantro 1/4 Cup and process briefly. the s ins translucent...

* Exported from MasterCoo  * Fruit Pudding (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. :This is a recipe adapted from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator..Preparation Method -------...-------------------------------2 cups homemade vegetable stoc  1/2 cup dry white wine. Formatted by Sue Smith. After frozen.chopped Combine all ingredients and simmer until reduced to 1 cup... FATFREE Recipe collections copyrighted by Michelle Dic  1995...or sherry 1 bay leaf 2 shallots -.. .com using MMCONV.------------------------------------filling----1 large coo ing apple (would wor  fine with a dessert apple) 1 250 gram pac of ready-to-eat prunes 4 tablespoons sugar 1 cup water 1 teaspoon lemon juice .. SueSmith9@aol. 22.. Posted by Michelle Dic  <artemis> to the Fatfree Digest [Volume 14 Issue 22] Jan.-----------.Preparation Method -------.. store in zip-loc  bags in freezer.com.. Archived through  indness of Karen Mintzias..  m@salata. 1995. vermouth -...* Exported from MasterCoo  * Frozen Bouillon Cubes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-----------. Remove bay leaf and shallots.. Pour liquid into ice cube trays and freeze.

. Individual recipes copyrighted by originator. then stir in the mil  and apple sauce.. While it is heating.-------------------------------1 large can diced pineapples in their own juice 1 cup finely sliced strawberries 1 crushed ice as you wish (i li e 3or4cups) Put all ingredients in the blender and blend on high for 3 to 4 minutes or until smooth.u  (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan. 1995. Cover the pan and simmer for 15 mins. Posted by williams@vmar .com using MMCONV. sugar. Peel.. 5. then sprin le with the remaining tablespoonful of sugar.com.. and slice the apple.* Exported from MasterCoo  * Fruit Smoothies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. and lemon juice. . Serve hot. I have an 8-inch diameter enameled steel casserole that wor s well..Preparation Method -------..  m@salata.2 1 2 1 3/4 cup teaspoons pinch 1/3 cup tablespoons tablespoon -----topping----flour ba ing powder salt s immed mil  -.. Formatted by Sue Smith. Try it first thing in the morning.. water.... it is a ... sift the flour with ba ing powder and salt. Archived through  indness of Karen Mintzias.or substitute apple sauce sugar Ta e a pan that can go from stove to table... FATFREE Recipe collections copyrighted by Michelle Dic  1995.-----------.co. core. Drop the mixture by teaspoonfuls onto the hot fruit. Place it in the pan with the prunes. SueSmith9@aol. Bring it to a boil. I use this recipe almost every other day substituting all different types of fruit..

celery. for 5 mintues. Add tomatoes.finely chopped 1/2 cup peas 1/2 cup corn 1/2 teaspoon thyme 3 large potato -. Mash the coo ed potatoes in a large bowl..great pic  . 500 fat-free recipes Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -..whole-grain. and onions.com using MMCONV. Formatted by Sue Smith. zucchini.-----------.. or in a s illet sprayed lightly with vegetable coo ing spray. Stir in egg whites and s im mil ... corn.up!! Source: original Posted by staford@O way.o state. 1995.finely chopped 1 cup onion -.finely chopped 1/2 cup green bell pepper -.chopped 1/2 cup red bell pepper -.coo ed and peeled 3 egg whites -. FATFREE Recipe collections copyrighted by Michelle Dic  1995.me . Stir in peas. or until vegetables are tender.finely chopped 1/2 cup zucchini -.com. Drain vegetables. Archived through  indness of Karen Mintzias. Stir potato mixture into vegetable mixture and shape into 12 burgers. dip burger in crumbs to coat.Preparation Method -------. ...* Exported from MasterCoo  * Garden Burgers Recipe By : Sarah Schlesinger.-------------------------------1/4 cup water 1/2 cup tomato -. Coo  and stir for 10 minutes. .. Brown burgers in a non-stic  s illet..lightly beaten 1/4 cup s im mil  1 cup bread crumbs -.. green pepper. nonfat Heat water in large non-stic  s illet over medium heat. and thyme. Place crumbs in shallow bowl. 15..edu (Shelli Stafford) to the Fatfree Digest [Volume 16 Issue 11] Mar..... Individual recipes copyrighted by originator..  m@salata. Turn and saute for 5 minutes more. SueSmith9@aol. red pepper.

peeled 1 onion -....Preparation Method -------.NOTES : Use large garlic cloves. cover.... Transfer to a blender or food processor.. add garlic * Exported from MasterCoo  * Garlic Bean Soup Recipe By : USA WEEKEND MAGAZINE APRIL 2. Return soup to bowl.. .....chopped 4 cups white beans.. Add remaining beans and microwave 5 minutes or until beans are heated through...-------------------------------2 cups vegetable broth 8 garlic cloves -...NOTES : next time.......... . 1995 Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -.... add half the beans and puree.... coo ed Put broth. garlic.-----------. and onion in large bowl.. Microwave for 20 minutes or until vegetables are soft.

..* Exported from MasterCoo  * Garlic Lover's Lentil Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Bring the garlic and water to a boil.minced 3/4 cup hot water 2 pac ets butter buds 1/2 french bread loaf ***optional** 6 tablespoons tomato -.* Exported from MasterCoo  * Garlic Bread Recipe By : Olive McFarlane Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -.. Open the foil and broil for about one minute more until the desired warmth or crispness.-------------------------------1 1/2 tablespoons garlic -..chopped 1 pinch oregano or basil -... .halved (if small) or quartered .chopped and seeded 1 pinch rosemary -....halved lengthwise and cut into 1/4*inch slices 2 large celery ribs -. Wrap the bread in foil and ba e for about ten minutes.-----------... If desired. distribute the tomato and herbs over the bread. Pour or spoon the garlic stoc  over the sliced bread.. Simmer for 5 to 10 minutes. Turn off the heat and whis  in Butter Buds.Preparation Method -------..-----------.-------------------------------1 tablespoon broth or water 1/4 cup coarsely chopped garlic 2 cups thinly sliced lee s (white and light green parts) or coarsely chopped onions 2 large carrots -..chopped Preheat oven to 350 degrees..diced 1/2 pound fresh mushrooms -.Preparation Method -------.

Archived through  indness of Karen Mintzias. If the lentils are not quite tender. Individual recipes copyrighted by originator. and red pepper fla es.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 21] Jan.(2 to 3) vinegar salt and freshly ground pepper to taste Heat broth in pressure coo er over medium-high heat... either return to high pressure for a few more minutes or replace (but do not loc ) the lid and simmer until the lentils are done.. just enough vinegar to bring up the flavors. Remove the lid. and salt and pepper to taste. still stirring for another minute.. Formatted by Sue Smith.pic ed over and rinsed boiling water dried rosemary leaves dried thyme or marjoram leaves bay leaves crushed red pepper fla es red bell peppers. After a minute or two. Over high heat. parsley. lentils. boiling water. Loc  lid in place. Lower the heat just enough to maintain high pressure and coo  for 7 minutes.807 .... Add the carrots. Serves 6-8 Posted by artemis@netcom.* Exported from MasterCoo  * Garlic Mashed Taters (Lacto) .com. thyme.  m@salata.(1/2 to 3/4) parsley balsamic -.2 cups 6 cups 1 1/4 teaspoons 1 teaspoon 2 large 1/4 teaspoon 2 large 1/2 cup 2 teaspoons dried lentils -. Allow the pressure to come down naturally or use a quic -release method. :A recipe adapted from Lorna Sass's _Vegetarian Coo ing Under Pressure_: 1.. adding more water if necessary to  eep from burning.com using MMCONV. Stir in the roasted red bell peppers. bring to a high pressure. 1995. mushrooms.. rosemary. add lee s and continue coo ing..and diced minced fresh -. tilting it away from you to allow any excess steam to escape. bay leaves. stirring continually.. SueSmith9@aol... roasted seeded -. Remove the bay leaves. celery. Add garlic. 21... FATFREE Recipe collections copyrighted by Michelle Dic  1995..

8 milligrams cholesterol.com using MMCONV. Drain and mash.COM to the Fatfree Digest [Volume 14 Issue 19] Jan. then stir in yogurt.* Exported from MasterCoo  * Ginger Snaps Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Amount Measure Ingredient -..unpeeled 3 cloves garlic -..-----------. sour cream.peeled 4 tablespoons nonfat yogurt 3 tablespoons nonfat sour cream 1/8 teaspoon salt fresh gound blac  pepper Place potatoes and garlic in pot with enough water to cover and coo  until potatoes are tender. protein. and salt and pepper...... 1995.com. 19. The recipe actually called for light sour cream.. carbohydrate. :Phila. 60 g.. .. 2 g. 7 g.-------------------------------1 pound new potatoes -. 185 milligrams sodium..Preparation Method -------.-----------.COM Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -. Posted by KSipes@SEIC.. Inquirer.  m@salata. Formatted by Sue Smith..Preparation Method -------..Recipe By : KSipes@SEIC. fat. FATFREE Recipe collections copyrighted by Michelle Dic  1995. and nutritional analysis was: 270 cals. Archived through  indness of Karen Mintzias.. SueSmith9@aol. written by Marian Burros: Individual recipes copyrighted by originator..-------------------------------1/4 cup apple butter (or other fat substitute) 1/2 cup molasses 1 1/2 cups whole wheat pastry flour 1 teaspoon ba ing powder 1/2 teaspoon ginger powder 1/2 teaspoon cinnamon 1/4 teaspoon ground cloves .

Moisten the bottom of a drin  glass (I use a sponge) and flatten each ball.* Exported from MasterCoo  * Glazed Cumin Carrots Recipe By : Bonnie Stern... Individual recipes copyrighted by originator. honey. Coo  gently for 1 minute.whitney@loebbs.com (John Whitney) to the Fatfree Digest [Volume 14 Issue 11] Jan... If liquid evaporates before carrots are tender.modified to remove fat) Posted by john.. salt and stoc . 1995. SueSmith9@aol. FATFREE Recipe collections copyrighted by Michelle Dic  1995.Preparation Method -------... Ba e for 12 to 15 minutes @ 375 degrees. Formatted by Sue Smith. Mix all ingredients and stir well.Preheat oven to 375 degrees.... (Ta en from "Simply Vegan" by Debra Wasserman.or water Heat oil in deep s illet and add garlic and ginger.chopped fine 1 1/2 teaspoons cumin 1 tablespoon honey 1 1/2 cups chic en broth -. Archived through  indness of Karen Mintzias.-----------. until all liquid evaporates and carrots are tender.com. Form 2 dozen 1" round balls and place on a lightly sprayed coo ie sheet.. Add carrots. Simply HeartSmart Coo ing Serving Size : 4 Preparation Time :0:25 Categories : Amount Measure Ingredient -.. Coo  over medium heat.-------------------------------2 pounds carrots -.com using MMCONV.. . Add cumin and coo  for 30 seconds... uncovered..sliced 1/4" thic  2 teaspoons vegetable oil 1 garlic clove -... simply add water..  m@salata. Taste and adjust seasonings if necessary .minced 1 tablespoon ginger root -.. 11.

. SueSmith9@aol..-------------------------------1 onion chopped 1 clove garlic 1/2 cup yellow split peas.-------------------------------- ..* Exported from MasterCoo  * Golden Broth Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -... .* Exported from MasterCoo  * Golden Noodle Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Individual recipes copyrighted by originator..Preparation Method -------.... 1/2 teaspoon turmeric 2 quarts hot water Put all ingredients in a large pot and simmer at least half an hour..er..com using MMCONV. Posted by "Susan J.com.-----------...gov> to the Fatfree Digest [Volume 14 Issue 19] Jan.. FATFREE Recipe collections copyrighted by Michelle Dic  1995....-----------...usgs. Archived through  indness of Karen Mintzias.. 19. Formatted by Sue Smith........  m@salata. Strain for a thin stoc  or puree for a thic  one (I haven't tried pureeing)..Preparation Method -------. Starr" <sjstarr@qvarsx..... 1995.

-------------------------------1 small clove garlic 1 teaspoon tarragon vinegar 1/4 cup hellman's low fat mayo (1g_fat/tbs) 1 pound new potatoes (or other potatoes) 1 pound fresh green beans 1 salt and pepper to taste Mince garlic very finely and blend into mayo along with vinegar.. SueSmith9@aol. about half an hour. .er. 1995. adjust seasoning and serve...* Exported from MasterCoo  * Green Bean & New Potato Salad Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Archived through  indness of Karen Mintzias...-----------.com using MMCONV.Preparation Method -------... carrots and salt.. 19.. Starr" <sjstarr@qvarsx.. Reduce heat and simmer gently until the vegetables are tender. Stir in parsley. Add noodles.2 1 1 1 1 1 1 quarts big handful rib cup cup cup teaspoon 1/2 cup golden broth (follows) whole wheat bon noodles (or matzoh balls) diced celery diced potatoes diced carrots salt finely chopped parsley Bring broth to a boil in a heavy pan... Scrub potatoes well and cut into 1-1 1/2" pieces. celery. Posted by "Susan J. :This recipe is originally from Laurel's Kitchen: Individual recipes copyrighted by originator. Formatted by Sue Smith. Place in steamer bas et and steam until just tender (10-15 min)...com..gov> to the Fatfree Digest [Volume 14 Issue 19] Jan.. Set aside to let flavors to blend. FATFREE Recipe collections copyrighted by Michelle Dic  1995. . potatoes.usgs.  m@salata. Ma es about 10 cups of soup.

.  m@salata.to taste 2 tablespoons nonfat cottage cheese 1/8 teaspoon tabasco sauce 2 tablespoons shallot -.com to the Fatfree Digest [Volume 16 Issue 27] Mar.com using MMCONV.. Rinse potatoes under cold water and place in strainer to cool while you steam the green beans just until crisp-tender (3-5 min).Preparation Method -------.roasted 6 french rolls 1 large tomato . Archived through  indness of Karen Mintzias. SueSmith9@aol.sliced 1/4" thic  1 medium zucchini -..* Exported from MasterCoo  * Grilled Vegetable Sandwiches Recipe By : Rosie Daley (In the Kitchen with Rosie) Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. FATFREE Recipe collections copyrighted by Michelle Dic  1995.-----------.com. Formatted by Sue Smith... trim ends off green beans and snap them in half. yellow or green bell pepper would also be good with this or maybe a little onion or celery. Posted by MAYFLIES@aol.While the potatoes steam..sliced 1/4" thic  1 medium yellow squash -. Individual recipes copyrighted by originator.-----------------------------------dressing----1 cup nonfat yogurt 3 tablespoons dijon mustard ground pepper -... Toss potatoes and beans with mayo mixture to coat and season with salt and pepper. I imagine some red. You can chill this or just eat it at room temperature.minced 1 clove garlic 1 teaspoon lemon juice ---filling---1 small eggplant -.sliced 1/4" thic  1 red onion -... Rinse beans under cold water until cool and place in strainer to drain. 1995.....sliced 1/4" thic  3 teaspoons italian seasoning 1/8 teaspoon cayenne pepper coo ing oil spray 2 red bell peppers -. 31.. ..

.. zucchini and onion in a single layer on a coo ie sheet.2 8 8 tablespoons ground pepper jalapeno basil leaves arugula leaves Preheat the broiler. Layer on slices of Eggplant.NOTES : vegetables can also be grilled * Exported from MasterCoo  * Hearty Vegetable Stew ... Place them on the broiler rac  and toast for about 2 minutes per side.. Remove the coo ie sheet.. arugula leaves. and place it on top of the vegetables.. Put a slice of tomato (or two) in the well at the bottom of each roll. Cut each of the rolls in half lengthwise and scoop out the soft inner dough. Set aside. until brown. Third each of the roasted bell peppers.. Turn the rounds over and brown the other side. yellow squash. coat the inside of the remaining half of each roll with the dressing.. ...Preparation Method -------. Put all the dressing ingredients in a blender and mix at low speed until smooth.Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Sprin le the Italian Seasoning and cayenne pepper over all of the rounds.. zucchini and onion..or white navy beans 1 tsp garlic powder 1/2 teaspoon sp salt 1 c frozen corn . Arrange the eggplant. lima -.-------------------------------2 cups corn noodles 1/2 cup pinto. Spray the vegetable oil over to coat lightly.-----------. Broil the vegetables for about 5 minutes... Dust with blac  pepper and jalapeno pepper. yellow squash. read pepper on each role. leaving the broiler on.. Evenly divide basil leaves.

. 30. When beans are coo ed. sugar and salt. peas.Preparation Method -------. Add corn noodles and carrots. Coo  for 1 hour adding water as needed..-----------.1 1 2 2 1 c c c c frozen sliced frozen frozen tomato peas carrots broccoli string beans sauce Soa  beans in 2 cups of water for two hours.com using MMCONV. Punch down. Add enough tomato sauce to cover and simmer a couple more minutes until the sauce is hot.. 1 tsp..  m@salata. covered. set aside.lightly beaten Stir the first five ingredients together to dissolve the yeast. FATFREE Recipe collections copyrighted by Michelle Dic  1995.. Knead 10 minutes. Formatted by Sue Smith. Shape each piece into a long loaf and place .. 1995. After two hours..* Exported from MasterCoo  * Herbes De Provence French Bread Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -...com (Casey Scalzi) to the Fatfree Digest [Volume 16 Issue 26] Mar..  nead three or four times to remove air. drain and mix with coo ed beans. let rise.. Stir in the flour. When noodles and carrots are coo ed. garlic powder. broccoli. Individual recipes copyrighted by originator. and garlic powder..-------------------------------2 1/2 cups warm water 1 pac age dry yeast 2 tablespoons sugar 1 tablespoon salt 2 tablespoons herbes de provence 7 cups flour 1 egg white -. Bring 4 cups of water to a boil. then divide in four equal pieces.. Archived through  indness of Karen Mintzias....com. frozen corn. and salt in at least 3 cups of water. until doubled in bul . Posted by cscalzi@hi.807 . SueSmith9@aol. 1. drain water and boil beans. string beans.

 m@salata. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 14. Wrap in aluminum foil and freeze if desired. 1995. Formatted by Sue Smith.au (Joell Abbott) to the Fatfree Digest [Volume 16 Issue 10] Mar...mpx. Joell's notes: Your fav combination of dry herbs may be substituted for the herbes de provence for variety. Formatted by Sue Smith. Collected from Fido Coo ing Echoes 95 Reposted by joell@jolt. Archived through  indness of Karen Mintzias.  m@salata. Brush the loaves with the egg white and let rise until doubled. The Herb Companion 12/94-1/95. 14.com.com.mpx. SueSmith9@aol. then reduce the heat to 350 and ba e 20 minutes longer. Typed by Carolyn Shaw.com. 1995... SueSmith9@aol. Individual recipes copyrighted by originator. Individual recipes copyrighted by originator..in a well greased French bread pan.com using MMCONV. Remove the loaves from the pans and cool on rac s.. </DirT> </DirS> </RcpE> <RcpE name="Hopping John In A Pressure Coo er" author=""> <RTxt> <![CDATA[ * Exported from MasterCoo  * Hopping John In A Pressure Coo er ....com using MMCONV. Ba e 10 minutes in an oven preheated to 400... FATFREE Recipe collections copyrighted by Michelle Dic  1995. Archived through  indness of Karen Mintzias.. Fl..au (Joell Abbott) to the Fatfree Digest [Volume 16 Issue 10] Mar. slash the top.. Collected from Fido Coo ing Echoes 95 Reposted by joell@jolt. .. or until the loaves sound hollow when tapped. Jac sonville.. Source: Mary Ann Miller.NOTES : Your fav combination of dry herbs may be substituted for the herbes de provence for variety.com.

 m@salata... Rinse rices and put in coo er..com. turn burner to high... tabasco sauce is a must on the table.. Posted by "Anne.. SueSmith9@aol.Preparation Method -------.Cox" <20676AC@msu.. Individual recipes copyrighted by originator.coo er.com using MMCONV. I use an 8-qt. bring to high pressure. Loc  the lid down..edu> to the Fatfree Digest [Volume 14 Issue 18] Jan...* Exported from MasterCoo  * Hot And Sour Soup Recipe By : Serving Size : 1 Categories : Preparation Time :0:00 . 5 qts. Stir in spices.-----------. enough to freeze half or feed a crowd.. Archived through  indness of Karen Mintzias.. and stewed tomatoes. greens. remove from heat and allow natural pressure release. stirring occasionally. 1995. This ma es approx. Formatted by Sue Smith.. until frozen stuff has thawed somewhat and greens are separated. Put the water in the coo er.Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Coo  at high pressure for 30 minutes. 18.. Throw in blac -eyed peas. cut recipe in half if you use a smaller coo er. . FATFREE Recipe collections copyrighted by Michelle Dic  1995. It's a long way from the original...-------------------------------2 cups brown basmati rice 1/2 cup wild rice 1/2 pound frozen blac -eyed peas 1 10 ounce ba frozen mustard greens 1 10 ounce ba frozen collard greens 5 1/2 cups water 1 teaspoon basil 1 teaspoon garlic powder 1 teaspoon to 1*t old bay seasoning 2 cans stewed tomatoes with liquid This is a variation of something my grandmother used to ma e with h*m hoc s. Bring to simmer with the top off. Adjust seasoning if necessary.

cut them up so they are not too stringy. Source: Than s to Robert Siegal the Friendly Gourmet. Add everything else except the scallion greens and baby peas and simmer another 2 minutes. (707) 573-0555.2 ept separate 2 t's rice vinegar (unseasoned) 1 tablespoon mirin 2 t's tamari 1/2 teaspoon fresh blac  pepper 1 1/2 t's arrowroot 1/8 teaspoon crushed red pepper (or to taste) PROCEDURE. chinese cabbage and blac  mushrooms to the stoc  and simmer for 2 minutes. Oriental Delights coo ing class. POB 6476. Cut and prepare all of the fresh and dried veggies. 5.soa ed and drained 1/2 cup frozen baby peas -.com> to the Fatfree Digest [Volume 1 Issue 34] Mar.julienne 1/2 cup napa cabbage -. Add the carrots.(1/3 to 1/2) chic en stoc  powder 1 quart water 10 slices fresh ginger 1/2 cup slivered seitan 2 ozs tofu -. Garnish with scallion greens. 1995.-----------. Posted by Barbara Zimmerman <barbara@crl. NOTE: AVAILABLE ONLY AT ASIAN GROCERY STORE **. Add baby peas. I could not tell the difference between this and the chic en hot and sour served at the local Chinese Restaurants. Simmer the first 3 ingredients for one minute and then remove the ginger. Santa Rosa. Combine the last 6 ingredients in a bowl and mix.whites thin sliced -.-------------------------------1/3 cup 'vegetarian' -.Preparation Method -------. Ca 95406. After the blac  mushrooms and lily flowers have been soa ed and drained. tofu and seitan.greens cut on thin diagonals -. adjust the seasonings and serve very hot in bowls. My own note: After tasting this. Be sure to recirculate the last 6 ingredients in the bowl to recirculate the arrowroot before adding to the soup.julienne 1/2 cup dried blac  mushroom slices soa ed & drained 1/2 cup sliced dried lily flower buds -. .Amount Measure Ingredient -. previously of Jump Start.cubed (2 to 3) 1/2 cup carrots -.rinsed and thawed 4 scallions -.

MUSHROOMS (preferably large ones) chopped finely and stir well ..  m@salata. Source: from Rosemary Stanton's excellent `The Good Gut Coo boo `.-------------------------------1 medium onion -. chopped -. Individual recipes copyrighted by originator. Posted by pronin@posgate. . 1 pd.  m@salata.. Add 2 TABLESPOONS of LEMON JUICE and about 3/4 CUP BREADCRUMBS (pref. Spoon into a dish and eat warm on bread or as a dip..com using MMCONV.Preparation Method -------..-----------.Individual recipes copyrighted by originator. SueSmith9@aol..com. Add 1 CLOVE OF GARLIC and CHOPPED CHILI (to taste.com using MMCONV. chopped finely.apana. Add 500g/ie.au (M..org. Cover and simmer until they are getting soft..(1 to 2) 1 pound mushrooms (large) chopped fine 2 tablespoons lemon juice 3/4 cup breadcrumbs In a large saucepan gently coo  1 MEDIUM ONION. Archived through  indness of Karen Mintzias.com.Coo  a bit longer stirring constantly.. 10. SueSmith9@aol. Pronin) to the Fatfree Digest [Volume 16 Issue 6] Mar.* Exported from MasterCoo  * Hot Mushroom Pate/Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. It's great! Maree.chopped fine 1 clove garlic 1 chillie. about 1 teaspoon)and 1-2 TEASPOONS OF DRIED THYME.... Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995. . FATFREE Recipe collections copyrighted by Michelle Dic  1995... Archived through  indness of Karen Mintzias. 1995.. Formatted by Sue Smith.to taste 1 t thyme -.. wholemeal). or leave to cool in the fridge.

...-----------....... ..... then add 5 cups of water and bay leaves. or until the beans are completely soft..Preparation Method -------.....Serving Ideas : garnish with Parsley * Exported from MasterCoo  * Indian Lentil Sandwich Spread....* Exported from MasterCoo  * Hummus (Home-Made) Recipe By : Donna Nicoletti from Reversing Heart Disease(Ornish) Serving Size : 4 Preparation Time :8:00 Categories : Amount Measure Ingredient -..Preparation Method -------..dry 5 cups water 6 bay leaves -.-------------------------------- ... then reduce the heat to medium and coo  for approximately 1 1/2 hours. When coo ed.-----------.. Bring to a boil.... Drain them.. Mcdougall Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------1 cup chic peas -.. then soa  overnight in water..or so 3/4 cup chopped onion 1 garlic clove 2/3 cup tomato puree 2 tablespoons lemon juice 3/4 teaspoon ground cumin 1/4 teaspoon papri a 1/8 teaspoon cayenne 1/4 teaspoon blac  pepper 3/4 teaspoon salt Sort and rinse the chic -peas.. drain the beans and puree until completely smooth in a food processor with the rest of the ingredients.

1 4 2 1 cup cloves teaspoons teaspoon 1/2 teaspoon 1/2 teaspoon 1/2 teaspoon coo  lentils garlic -.-----------.... FATFREE Recipe collections copyrighted by Michelle Dic  1995. fir 5 minutes to allow flavors to blend. Archived through  indness of Karen Mintzias.(2 to 3) 1 large onion -. stirring occasionally.Preparation Method -------.chopped (2 to 3) 2 slices bread. Water/broth saute onions and garlic.: Individual recipes copyrighted by originator. :This is the recipe as it appears in the _New McDougall Coo boo _. Formatted by Sue Smith. SueSmith9@aol..* Exported from MasterCoo  * Indian Potato Ca es (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:15 Categories : Amount Measure Ingredient -..pressed ground coriander ground cumin ground turmeric chili powder ground ginger Combine all ingredients in a small saucepan.. Cool enough to handle.... curry powder and salt..com using MMCONV. .(1 to 2) 1 salt 1 dash non-stic  spray Peel potatoes.-------------------------------2 large potatoes -. Add bread crumbs.  m@salata. Mash (may want to add a little water to ma e mashing them easier). cut into cubes and boil in water until tender.. Add to mashed potatoes.gov> to the Fatfree Digest [Volume 14 Issue 27] Jan. Posted by Timo <tbraam@census. crusts removed crumbled 1 tsp mild curry powder -. Coo  gently over low heat... 27.com.chopped 2 cloves garlic -. 1995.. Form 10 to 12 four inch diameter patties and brown them in a non-stic  ... Chill for one hour.

.mil> to the Fatfree Digest [Volume 15 Issue 29] Mar..army. stirring to prevent .  m@salata. Archived through  indness of Karen Mintzias.diced 1 cup potatoes -.whole 1/2 teaspoon garlic -. Serve as is or with some Indian condiments li e mango chutney or coriander chutney..-------------------------------2 cups seitan -. .. Formatted by Sue Smith.fla ed 4 tablespoons water -. peas.roll-cut 1 cup onion -..... 1995. Source: I got a recipe off another net and adapted it for FF-ers.peeled and diced 2 bay leaves 1/2 teaspoon rosemary -..roll-cut 1 cup parsnips -. and herbs and spices in a large pot (Dutch oven or small stoc  pot will do).. Posted by Lucinda J.cold 4 tablespoons cornstarch Put seitan. SueSmith9@aol.pan sprayed with non-stic  spray.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. and any other soft coo ed vegetables to the potato mixture before browning them.... Individual recipes copyrighted by originator.com using MMCONV.com.-----------. You can also add coo ed carrots.Preparation Method -------. These patties are pretty easy to ma e and really good. Saute in a little water or veggie broth at medium heat for about 8 minutes.* Exported from MasterCoo  * Irish Seitan Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. 1.minced 1/2 teaspoon basil 1 tablespoon parsley -.fresh 2 cups water 5 teaspoons tamari soy sauce 1/2 cup celery -..diced 1 cup carrots -. Rasmussen <lrasmuss@pica. veggies (except celery).

.. Add all of the dried ingredients in a large bowl and mix very well.cais.i love 'em) 1 optional fruit Preheat oven to 375 degrees F.burning. press down a bit to barely flatten. Place on non-stic  coo ie sheet. . Vigorously stir in cornstarch solution... Archived through  indness of Karen Mintzias... Divide into two portions and shape into two round loaves. It will not be smooth at this point. SueSmith9@aol. Coo  about 10 more minutes or until veggies are soft.. Pour out onto counter and  nead the stic y mess for a few minutes.-----------.  m@salata. Mix the 4 T cold water with the cornstarch. .-------------------------------3 cups all-purpose flour 2 cups whole wheat flour 2 teaspoons ba ing soda 1 tablespoon ba ing powder 2 tablespoons brown sugar 2 1/2 cups s im mil  or replacer 1/2 cup currants 1/2 cup raisins 1/2 cup craisins (dried cranberries not traditional -.. slash a cross across the top.com> to the Fatfree Digest [Volume 14 Issue 10] Individual recipes copyrighted by originator.... Turn off heat under stew. Pour all of the mil  into the bowl and stir until a soft dough is formed. Add water and tamari and bring to a simmer. Turn heat bac  on under stew and stir until thic ened.com using MMCONV. Formatted by Sue Smith...* Exported from MasterCoo  * Irish Soda Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -...Preparation Method -------.com.. Add celery (add at end to help retain color and texture). FATFREE Recipe collections copyrighted by Michelle Dic  1995. Posted by Andrew Evans <aevans@cais.

. put into a saucepan with the mil  and simmer until tender. 1995.com.. 1995. Individual recipes copyrighted by originator. Individual recipes copyrighted by originator.edu (Janice R.-----------. Boil potatoes. SueSmith9@aol. Very nice with jam. mash well. mace and garlic.. or until loaves are golden. until quite well done.. and cubes -. FATFREE Recipe collections copyrighted by Michelle Dic  1995.split lengthwise and rinsed well 1 cup nonfat mil  (or soy or rice mil ) 1/4 teaspoon mace 2 cloves garlic -. Formatted by Sue Smith.com using MMCONV.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.. 14.minced (2 to 3) 1 salt to taste Chop the cabbage and steam. Gordon) to the Fatfree Digest [Volume 16 Issue 14] Mar.mymudes@uwrf..* Exported from MasterCoo  * Irish Supper .. 18. .edu to the Fatfree Digest [Volume 16 Issue 10] Mar. Formatted by Sue Smith. Posted by mindy.s. Archived through  indness of Karen Mintzias.Colcannon Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.Preparation Method -------. Drain potatoes. using minimal water..  m@salata. cabbage. including the first couple of inches of green.. .-------------------------------1 pound white or green cabbage 1 teaspoon salt 2 pounds white or red potatoes scrubbed... stir in mil  with lee s.Allow loaves to rest 10 minutes then ba e for 40 minutes....(don't peel) 2 medium lee s -. Posted by jrg14@cornell.. Clean and chop the lee s.

.. Ba e the bread early in the day and reheat it just before the guests arrive.. Knead dough lightly 3 or 4 times on floured surface and divide in half.. With sharp  nife... is similar to the soda bread served at Ballymaloe House in County Cor .Preparation Method -------.com. Pour mixture into flour well and gradually wor  into flour with fingers or spoon. Combine buttermil  and molasses in separate bowl. Stir in oats and ma e well in center. 8 servings each. Ireland. 257 . cutting 1 inch deep.* Exported from MasterCoo  * Irish Whole-Grain Soda Bread (Lacto) Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Loaves can be ba ed several hours ahead and reheated in low oven... each about 5-inch in diameter.. then reduce heat and continue to ba e 25 to 30 minutes longer or until loaves are brown on top and sound hollow when tapped on bottom. Serve warm or at room temperature.. ba ing soda and salt in large bowl. Archived through  indness of Karen Mintzias.plus extra for wor ing dough 1 1/2 teaspoons salt 1 1/2 teaspoons ba ing soda 1 cup old fashioned rolled oats 2 cups buttermil  2 tablespoons dar  molasses or blac  treacle This version.  m@salata.-------------------------------3 cups whole wheat flour preferably stone ground 1 cup all-purpose flour -.. score loaves with cross slash. Thoroughly combine ww and all-purpose flours.. Each serving contains: 140 calories.... Cut into thic  or thin wedges.-----------..com using MMCONV. flavored with old-fashioned rolled oats and dar  molasses.. Place loaves on ungreased ba ing sheet and ba e at 425 degrees 15 minutes.SueSmith9@aol. Ma es 2 loaves. Shape into 2 round loaves. Cool at least 5 minutes on cooling rac .

. and cilantro..COM> to the Fatfree Digest [Volume 16 Issue 13] Mar. Archived through  indness of Karen . 1 mg cholesterol.....com using MMCONV. Individual recipes copyrighted by originator.. perhaps something can be substituted for the buttermil  Posted by "Acox.. 28 grams carbohydrates. . 0...com.55 grams fiber. can tomato sauce (the tiny one) 8 hot roasted green chilis (about 1*1/2*cups) 3 green onions 1 clove garlic -.* Exported from MasterCoo  * John's Super Bowl Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. and garlic in food processor and whip until its all good and chopped. SueSmith9@aol. dried chili.com using MMCONV. Formatted by Sue Smith.(1 to 2) the  ind you sprin le on pizza) chopped cilantro (or 1*t dried) Chop green onions into 1" chun s. SueSmith9@aol. 6 grams protein. Place green chili and onions. 30..-----------. 17.whitney@loebbs. but not liquefied either.mg sodium. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 1 gram fat.. 1995.. tomato sauce. Formatted by Sue Smith... can whole tomatoes (the big one) 1 8 oz.-------------------------------1 32 oz. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 1995..Acox@WellsFargo. Individual recipes copyrighted by originator. Whip until the mixture is not too chun y. Source: This recipe was in our paper today.  m@salata. Enjoy!!! Posted by john.Preparation Method -------. Add drained whole tomatoes.com (John Whitney) to the Fatfree Digest [Volume 14 Issue 30] Jan. Archived through  indness of Karen Mintzias. Christine" <Christine.(1 to 2) 1 T dried red pepper (li e -.

cut in thin circles 1/2 cup condensed s im mil  (or extra-strength reconstituted dried) 5 ounces grated cheese salt -..-------------------------------11 ounces whole-grain macaroni or rigatoni 11 ounces potatoes in small dice 2 large onions -...com using MMCONV... 2.com....Preparation Method -------. and mix quic ly (the heat of the coo ed mixture will melt the cheese).pepper 1. The [above] recipes are adapted from a flyer which appeared in my mailbox here in Geneva.. 13. NIU 815-753-0667. . 3.  m@salata. I have made all three.com. use soup broth). CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan.Mintzias..  m@salata.. I have adapted the ones below to be so. SueSmith9@aol.-----------.. . on sabbatical Posted by "Sue Willis. Add the mil  and cheese.. Individual recipes copyrighted by originator. Enjoy! Sue Willis.. and garnish with the onions. Soften the onions in your favorite sauteeing liquid. 1995. Drain the macaroni mixture and put onto a large platter. and have translated them from the French (and also into US units). The originals are not low fat. Formatted by Sue Smith. Coo  the macaroni and potatoes in a little salted water until just done (if possible. FATFREE Recipe collections copyrighted by Michelle Dic  1995.. Grind some pepper on top. (I left the original French titles).. Archived through  indness of Karen Mintzias.* Exported from MasterCoo  * L'aelplermagronen De Suisse Centrale Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -. and they are all quite good.the Magazine for the Pleasure of a Healthy Life". called "Live Better .

........shredded Combine the water. Microwave uncovered on high for 12 minutes or until cheese has melted.Preparation Method -------.chopped 1 tablespoon chili powder 1 pinch cayenne -.nonfat 1 cup nonfat cottage cheese 1/2 cup cheddar cheese.. coo ed -. Combine with chili powder.. nonfat -....pepper 1 cup corn -..-------------------------------1/4 cup water 1 cup onion -.. and tomato sauce. cayenne pepper. .* Exported from MasterCoo  * Le Papet Vaudois ..minced 1 cup celery -...drained and rinsed 1 cup great northern beans -. 500 Fat-Free Recipes Serving Size : 4 Preparation Time :0:45 Categories : Amount Measure Ingredient -. Place 3 corn tortillas on the bottom of a 2 quart microwave-safe casserole dish..... beans. Microwave uncovered on high for 5 minutes or until onions and celery are tender.. Repeat layers.... Sprin le with 1/4 cup of the grated cheddar cheese.... and ingredients are warmed through.drained and rinsed 6 corn tortillas -.. ernels 1 cup tomato sauce 1 cup  idney beans.-----------..* Exported from MasterCoo  * Layered Tortilla Casserole Recipe By : Sarah Schlesinger. Spread 1/2 cup of the cottage cheese over the tomato-bean mixture.. onion. corn. Let stand 5 minutes before serving.. garlic and celery in a microwave safe casserole.chopped 1 clove garlic -. top with 1/2 of the tomato-bean mixture.

Add the lee s and saute. season with salt. pepper -..-------------------------------7 ounces brown rice 1 onion -.  m@salata. (Vaud is in the French-spea ing part of Switzerland. if there is a ff veggie one you li e...* Exported from MasterCoo  * Le Risotto Aux Champignons Tessinois Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-----------.) Posted by "Sue Willis.com.chopped fine 1 clove garlic -... Then add the potatoes. try it! (No such thing here.Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Saute the onion in your favorite liquid.. Formatted by Sue Smith.... add the mil  and adjust the seasoning.com using MMCONV.chopped fine . SueSmith9@aol.chopped fine 1 3/4 pounds lee s -. When the potatoes and lee s are tender. Archived through  indness of Karen Mintzias.diced 7/8 cup dry white wine 7/8 cup vegetable broth 1/2 cup evaporated s im mil  salt. FATFREE Recipe collections copyrighted by Michelle Dic  1995.Preparation Method -------. 13. NIU 815-753-0667.in 1"*pieces 18 ounces potatoes -. This is traditionally served with sausage on top.) Very fresh crusty bread is good with this too.-------------------------------1 onion -. . then add the white wine and broth.. and nutmeg..-----------. 2. Individual recipes copyrighted by originator......nutmeg 1. CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. and coo  covered for 15 minutes. 1995. thin  fresh French bread. pepper. and coo  another 10 to 15 minutes..Preparation Method -------.

 m@salata.. Add the broth and wine. and even reheated it for a couple of days).. and serve promptly.. Coo  the rice for 15 minutes in 1 3/4 cups of water. (the original advises eating promptly so it doesn't get too dry.1 teaspoon 1/3 ounce 7/8 cup 7/8 cup 2 ounces rosemary dried mushrooms -.com.if you can find it) salt -. Saute the onion and garlic in your favorite liquid. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith.. (Note ~ at this point I had much too much liquid. and coo  for 10 minutes over a low flame. 1995.. NIU 815-753-0667. I didn't find this to be a problem. so I let it coo  with the top off until enough had boiled away.-------------------------------3 eggs whites 1 leftover pasta 1 seasonings to taste .soa ed get something exotic & flavorful vegetable broth merlot or other red wine grated ff parmesan (or sapsago -.. 2.-----------. 13. 3.) 4. Individual recipes copyrighted by originator....... add the parmesan.Preparation Method -------. Add the rice and bring to a boil. add the rosemary and mushrooms..pepper 1.. CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. Posted by "Sue Willis. and boil rapidly..com using MMCONV.* Exported from MasterCoo  * Leftover Pasta Frittata (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Season to taste with salt and pepper. SueSmith9@aol. . Squeeze out the mushrooms and chop them. Archived through  indness of Karen Mintzias..

. 23. dump in a hot frying pan {pammed lightly} and fry up li e an omelet. 22 to 25 minutes. Spritz and flour a bundt muffin pan.. The dough will be stiff.  m@salata. Source: Original Posted by Janet Hatch <janet.. In separate bowl. and combine wet mixture...Preparation Method -------. Flip each side when nicely brown.. 1995.. for approx...hatch@acadiau. Individual recipes copyrighted by originator. Archived through  indness of Karen Mintzias.. you may have to level each muffin with moistened fingers. mix remaining ingredients..ca> to the Fatfree Digest [Volume 16 Issue 19] Mar... beat lightly pour over pasta .* Exported from MasterCoo  * Lemon-Anise-Poppy Muffins Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -.com using MMCONV. . Formatted by Sue Smith.-------------------------------1 1/2 cups whole wheat flour 1 cup all-purpose flour 1/4 cup sugar 2 teaspoons ba ing powder 1 teaspoon ba ing soda 1/2 teaspoon salt 2 tablespoons poppy seeds -. Ba e in pre-heated oven at 350 F. Ma e a well in dry ingredients.com.Mix up 3 or so eggs whites. .. Cool in pan for 5 minutes..-----------. and on rac  for another 10.(generous heap) 1 rind of 1 lemon 1 teaspoon lemon extract 1 teaspoon anise extract 1 powdered egg substitute (reconstituted) 1 6 ounce white wave soy yogurt 1 cup orange juice Combine dry ingredients through poppy seeds. SueSmith9@aol. You can season the eggs beforehand with various spices.. Spoon in batter equally. FATFREE Recipe collections copyrighted by Michelle Dic  1995.

Jayne Spielman Date Published: 4/18/94 Posted by "Rob Ryerson" <RYERSONRA@compctr.. Spielman.com. SueSmith9@aol. Reduce heat.com using MMCONV. Formatted by Sue Smith.-----------. Source: Ko omo Tribune.* Exported from MasterCoo  * Lentil And Rice One-Pot Supper Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Bring to a boil. adapted by Rob: Individual recipes copyrighted by originator.CARMAIN1 [Melinda] Individual recipes copyrighted by originator. Ma es 4 servings.. Place in a large saucepan with rice and carrots.edu> to the Fatfree Digest [Volume 14 Issue 31] Jan. Archived through  indness of Karen Mintzias. 20 to 30 minutes.com. March 13. 1995.  m@salata... Add remaining ingredients.-------------------------------1 cup lentils 1/2 cup rice 2 cups sliced carrots 3 cups water 1 pac age vegetable broth 1 teaspoon garlic 1 teaspoon dried basil 1 tablespoon olive oil Wash and pic  over lentils..  m@salata. :An Internet recipe from J. Fri Mar 24... Formatted by Sue Smith.csus.Nutrition (per serving): 278 calories Saturated fat 0 g Total Fat 2 g (8% of calories) Protein 8 g (11% of calories) Carbohydrates 56 g (81% of calories) Cholesterol 1 mg Sodium 463 mg Fiber 1 g Iron 2 mg Vitamin A 36 IU Vitamin C 19 mg Alcohol 0 g Source: Original Source Fat Free Internet Mailing List . 31.. 1995.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.ccs. 1995 GENIE Food & Wine RT [*]..com using MMCONV. . cover and coo  until rice is done..Preparation Method -------... SueSmith9@aol. .. Archived through  indness of Karen Mintzias.. Posted by M.

. Mix thoroughly.......-----------..* Exported from MasterCoo  * Lentil Enchiladas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -...chopped (recipe called for "small" onion -...chopped 2 teaspoons garlic (i used fresh oil-free garlic from a jar) 1 teaspoon red pepper 1 teaspoon blac  pepper 1 teaspoon cumin 1/2 cup salsa 1 ff tortillas .... and form into patties.. ....i used a large one) 1 green pepper -. Broil until browned.-------------------------------1 cup lentils 2/3 cup rice 2 1/2 cups water 1 slice wheat bread 1/2 cup onion -.* Exported from MasterCoo  * Lentil Burgers Recipe By : Deb Steelman Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -..Preparation Method -------..chopped 1/4 teaspoon celery salt Coo  Lentils and rice together in water till water is absorbed. Tear bread up and add to lentil mixture with the remaining ingredients..-------------------------------3 cups water 1 cup lentils 1 onion -.-----------..... mash lentils and rice......Preparation Method -------.. turning once..

com. Archived through  indness of Karen Mintzias. Mary McD says. NOTE: I didn't soa  the beans beforehand and haven't experienced any problems.* Exported from MasterCoo  * Lentil Loaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Source: The original version of this recipe can be found in "McDougall's New Coo boo . Individual recipes copyrighted by originator.... FATFREE Recipe collections copyrighted by Michelle Dic  1995... Posted by Marie <mariem@rails... that you don't need to soa  lentils.. Formatted by Sue Smith.crushed 1 teaspoon dried thyme .coat. stir well.-----------. garnish as desired. about 45 minutes." Modified by yours truly. Bring to a boil.  m@salata. 28.Preparation Method -------. add salsa.. . Reduce heat and let coo  til lentils are soft..chopped 1 clove garlic -.. in this boo . stirring occasionally. Place in tortillas.-------------------------------2 cups dry brown lentils -. and enjoy.1 1 -----optional garnishes----chopped fresh tomatoes salsa Put water and beans in saucepan on med high heat. Add all ingredients except salsa and tortillas. 1995.rinsed 1 bay leaf 1 cup uncoo ed fine bulgur wheat 1 cup soft whole-wheat bread crumbs 1 egg substitute -.com using MMCONV...com> to the Fatfree Digest [Volume 16 Issue 24] Mar.. (Keep stirring because the beans will stic  to the bottom of the pot.) Once the beans are mushy. SueSmith9@aol..beaten 1 tablespoon  etchup 1 medium onion -.

Mmmm! Enjoy! Nutrition Info per serving: 341 calories.us> to the Fatfree Digest [Volume 14 Issue 5] Jan. SueSmith9@aol. Individual recipes copyrighted by originator. Bring to a boil. until firm but not dry.  m@salata. During last minutes of ba ing.2 1 3 teaspoons teaspoon tablespoons dried oregano dried tarragon salt and pepper to taste tomato paste or tomato sauce Prep: Coo  lentils and bay leaf in pot with 6 cups water.jea. cover and simmer until lentils are soft and water has been absorbed. and remaining ingredients except tomato paste or sauce.. Ba e for 40 min..fl... Kathleen" <VBalson@IT. reduce heat.. 5.. 445mg sodium.. about 45 min.. Transfer lentils to a large mixing bowl..Preparation Method . Mix well with your hands until thoroughly combined. Cut into slices and serve warm. 19g protein. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 28mg cholesterol. This goes wonderfully with mashed potatoes and your favorite vegetable! The leftovers taste so good in a pita poc et. I stuff the poc et with both.. Add bulgur. 2g fat. 62g carbohydrate.. and if there are mashed potatoes leftover. Posted by "Von Balson. Bring to a boil. . Preheat oven to 350F.ci. 8g fiber... Archived through  indness of Karen Mintzias.com. Formatted by Sue Smith.. 1995. brush top with tomato paste or sauce. Combine bulgur and 2 cups water in a med. Let cool for 15 min..* Exported from MasterCoo  * Lentil Stew Recipe By : Elizabeth Powell Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -.jax. Pat mixture into a 9" loaf pan. saucepan.com using MMCONV. reduce heat. cover and simmer for about 15 min..

chopped finely or pureed 3 carrots -...washed...pic ed over and rinsed 1 large onion -. Bring to a boil and simmer.chopped garlic -..Preparation Method -------. pic ed over water celery stal s -.chopped finely or pureed 6 stal s celery -..-------------------------------2 cups dried lentils -. .-----------. For non-vegetarians.chopped carrots -.. Add wine and tomatoes and simmer 20-30 minutes more. combine all ingredients except wine and tomatoes. corned beef.....minced bay leaf thyme red wine plum tomatoes In a large soup  ettle.-------1 2 2 1 2 1 1 1/4 1/2 1 -----------pound quarts whole medium whole clove teaspoon cup can -------------------------------dried lentils -... or ham stoc  may be used.. * Exported from MasterCoo  * Lentil Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. beef.diced 1 can (1*lb) stewed tomatoes . over low heat for 1-1/2 hours...chopped onion -. NOTES : * Better if made with vegetable stoc .Serving Ideas : Serve with a dollop of sour cream.

Preparation Method -------. carrots... Posted by Lucinda J. tomatoes. Individual recipes copyrighted by originator. 1995..* Exported from MasterCoo  * Low Fat Bran Muffins (Ovo Lacto) Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -...1 1 tablespoon teaspoon 1 pac age 8 ounces mixed herbs (parsley oregano.. pepper. Formatted by Sue Smith.  m@salata.com using MMCONV.etc.. herbs. Cover with water and simmer for 1 hour until lentils are tender.-------------------------------1/2 cup whole wheat flour 1/2 cup all-purpose flour 2 teaspoons ba ing powder 1/2 teaspoon ba ing soda 1/2 teaspoon cinnamon 2 cups 100% bran 1 1/4 cups s im mil  . SueSmith9@aol.. celery.) garlic powder ground pepper to taste few sun dried tomatoes minced onion soup mix (optional -.army.. sun dried tomatoes and soup mix in a large soup pot or dutch oven (about 8 cups). FATFREE Recipe collections copyrighted by Michelle Dic  1995..com. rosemary -. Archived through  indness of Karen Mintzias.... 10.-----------. garlic powder. ..i had about 2*cups prepared soup to use up so i put it in the soup) water fresh or frozen large-cut spinach hot sauce (optional) Place the lentils..mil> to the Fatfree Digest [Volume 14 Issue 10] Jan. Add spinach and hot sauce and coo  for another 10 minutes or until spinach wilts. onion.. Rasmussen <lrasmuss@pica.

.net (floris) to the Fatfree Digest [Volume 14 Issue 7] Jan..  m@salata. Formatted by Sue Smith. King) to the Fatfree Digest [Volume 15 Issue 31] Mar. mix the seasoned yogurt into the rice. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 7.-------------------------------1 text recipe A near-empty refrigerator can breed creativity: 1. mil  and sugar in another bowl.. Posted by floris@clar .. 1995. Mix cereal.. let stand 5 minutes. 3.. Put it in a small container. Mix some ff plain yogurt with dill weed. Add to flour mixture. Put some coo ed brown rice in another. At lunchtime. Source: original. SueSmith9@aol. larger container.... Mix flour.com using MMCONV.-----------.. 3.. 1995.1/3 cup 1 1/2 cup 1/2 cup firmly pac ed brown sugar egg applesauce dried cranberries Heat oven to 400 F. Posted by as ing@students.* Exported from MasterCoo  * Lunch Rice Idea Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. ba ing powder. ba ing soda and cinnamon in large bowl.wisc. Individual recipes copyrighted by originator. 2. Spoon batter into muffin pan lined with foil cups. Stir in egg and applesauce. you MUST be desperate. stir just until moistened. celery seed.com.Preparation Method -------. Archived through  indness of Karen Mintzias. . Ma es 12.. (Batter will be lumpy)." At 1:00 this afternoon I enjoyed a delicious lunch.. filling each cup 2/3 full. Ba e for 18 to 20 minutes or until browned..edu (Anna S.. At 6:30 this morning I thought.. and a little salt. . "Girl.

SueSmith9@aol. 26. 1995..com. FATFREE Recipe collections copyrighted by Michelle Dic  1995. .. Combine soy mil .. chop onion. Source: a conglomeration of recipes..com using MMCONV. Ba e at 375 for approx. While macaroni is boiling. Individual recipes copyrighted by originator.  m@salata...-----------. Archived through  indness of Karen Mintzias.. Formatted by Sue Smith.com. Worcestershire sauce... Archived through  indness of Karen Mintzias. Sha e soy parmesan on top and mix..... . Posted by SueSmith9@aol.. Tamari sauce.Individual recipes copyrighted by originator.-------------------------------1 box macaroni coo ed up 1 medium onion finely diced 1 cup (or more) mashed tofu 1 1/3 cups soy mil  2 tablespoons flour 1/2 cup nutritional yeast 1 dash vegan worcestershire sauce 3 dashes tamari sauce 1/2 teaspoon garlic powder 1 pepper to taste 1 soy parmesan to taste Preheat oven to 375.. yeast. till done. Formatted by Sue Smith.. SueSmith9@aol. pepper and garlic powder. Add tofu and soy mil  mixture. 30 min.Preparation Method -------. Put drained macaroni in an oblong ba ing dish.com using MMCONV.com to the Fatfree Digest [Volume 16 Issue 22] Mar. FATFREE Recipe collections copyrighted by Michelle Dic  1995.  m@salata. flour.* Exported from MasterCoo  * Macaroni And "Cheesy" Tofu Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.

leaving the bitter white pith behind.... turn down heat to maintain pressure and hold for 10 minutes (set a timer). you will want to add the orange juice by taste.) Mince the orange zest.. Set aside. beets. (If you don't have a zester. Let sit for 10 minutes and then ta e coo er to sin . Cut in half and juice.-------------------------------1 cup millet -..* Exported from MasterCoo  * Magenta Millet Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. . When high pressure is reached. scrubbed. You should get a yield of 1 T. Meanwhile. Heat flame tamer and place pressure coo er on top. Mince the mint and set aside... Loc  lid and bring up to high pressure. Serve.. salt. turn off heat and move it to a cold burner. 1/2 teaspoon salt 1/8 teaspoon allspice 1 tablespoon fresh orange zest 2 oranges) 2 tablespoons minced fresh mint 6 tablespoons fresh orange juice salt -.. This will ma e juicing go easier.. Place millet in pressure coo er pot when done. After the 10 minutes are up on the pressure coo er. Add boiling water. Add orange juice to taste...-----------. use a sharp potato peeler to delicately remove just the orange peel. zest one of the oranges. Add mint and zest. Run under cold water to release any residual pressure and remove lid.to taste Heat nonstic  or cast iron s illet over high heat.rinsed and drained 2 cups boiling water 1/2 pound beets. if not.. Toast millet till it gives off a nice popcorn smell and starts to dance about the pan. use the other orange as well. trimmed and cut into 1/2*inch dice (no need to peel..Preparation Method -------. Since oranges vary in sweetness.. and allspice to pressure coo er. and salt if needed. You should get 6 T or so.. Squish the oranges without brea ing them by rolling them between your hands and the counter..

com. When cycle is complete.  m@salata.-------------------------------2/3 cup rice mil  1 egg sub. remove from heat and stir in raisins and toasted rolled oats.(1/2 to 1) 2/3 cup rolled oats -. :This is from Lorna Sass's _Great Vegetarian Coo ing Under Pressure_: Individual recipes copyrighted by originator. for b*tt*r) 2 cups bread flour 1/3 cup oat flour (process rolled oats in food proc...com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 24] Jan.. On a lightly floured surface. Roll up jelly roll style. stir together the syrup. Cut into 1 inch slices. Posted by artemis@netcom. I gave my sheet a couple of spritzs with coo ing . or until light brown Add the first 8 ingredients to bread machine according to manufacturer's instructions.... SueSmith9@aol. remove dough from machine.com using MMCONV. Set aside. Archived through  indness of Karen Mintzias..Preparation Method -------... pinch seams to seal..-----------.This dish loo ed stunning in my blac  octagonal serving dish.. Formatted by Sue Smith. In a small saucepan. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 1995..* Exported from MasterCoo  * Maple-Oat Brea fast Buns (Abm) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.) 4 teaspoons sugar 1/2 teaspoon salt 1 teaspoon yeast 1/3 cup maple syrup 1/4 cup brown sugar 1/4 teaspoon cinnamon 1/8 teaspoon nutmeg 1/2 cup raisins -. Set it for the dough setting (mine calls it the manual cycle).. spices and brown sugar. roll dough into a 12x8 rectangle.. cut sides down. Cover and let rise 10 min. 24.. . Coo  over low heat until sugar is dissolved.toasted in 350 oven for 10min.. Spread raisin mixture over dough to all edges. on non stic  coo ie sheet. equivalent for 1 egg 1 tablespoon applesauce (sub. A splash of lemon or lime might also be tasty. Place rolls.

10.us> to the Fatfree Digest [Volume 14 Issue 10] Jan. you need to use a spatula to pry them off the pan.-----------.jea...com using MMCONV..com using MMCONV. FATFREE Recipe collections copyrighted by Michelle Dic  1995. .. Posted by Barbara Zimmerman <barbara@crl..com> to the Fatfree Digest [Volume 14 Issue 28] Jan.spray and I thin  it helped..* Exported from MasterCoo  * Marinated Tofu Stir Fry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Formatted by Sue Smith.. . 1995. we serve it over brown basmati rice.. Individual recipes copyrighted by originator. I put everything in a non stic  frying pan ( I thin  my daughter does this as well).. When the rolls come out.-------------------------------none My daughter ma es a wonderful marinated marinaded stir fry.fl. When coo ed.ci.com. Coo  the veggies first. Archived through  indness of Karen Mintzias.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 28. but they come right up. SueSmith9@aol.. Formatted by Sue Smith. add in some of the marinade (I steam them in the microwave). because the brown sugar will have stuc . SueSmith9@aol.jax.. You can coo  the marinade for a few minutes to get the flavors of the garlic and onions. 1995. Individual recipes copyrighted by originator.  m@salata.com.  m@salata. These had just the right amount of sweetness... Archived through  indness of Karen Mintzias. Enjoy! Posted by "Von Balson. Kathleen" <VBalson@IT..Preparation Method -------.. She marinades the Mari-Nu low fat tofu and veggies in soy sauce. garlic and onions. Just pour over pieces of tofu and any veggies you may have on hand or li e.

 m@salata...edu> to the Fatfree Digest [Volume 14 Issue 7] Jan.-----------.com. So sue me... *coo ed rinsed & drained* 1/2 pac age frozen chopped spinach *thawed and squeezed dry(er)* 1/2 cup white mushrooms 1/2 cup shita e mushrooms 1/2 cup onion 1/2 cup pepper -..*sauteed in red wine -. You may have some left over. Formatted by Sue Smith... Really.-------------------------------6 manicotti noodles.. I guess you can put in about anything you li e..Preparation Method -------..... SueSmith9@aol.. 7.* Exported from MasterCoo  * Marvelous Manicotti Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -..com using MMCONV.missouri. I left the mushrooms out of Ben's because he's weird that way.. This is very easy and I hope you li e it as well as we do..- .. Archived through  indness of Karen Mintzias... Anyway... FATFREE Recipe collections copyrighted by Michelle Dic  1995. Put them in a ba ing dish and pour one jar of Healthy Choice f/f spaghetti sauce over the noodles... Mangia! Posted by Cynthia Barnes <cbarnes@bigcat..... Ba e at 400 F for about 45 minutes. Individual recipes copyrighted by originator.... . stuff this mixture into the shells... 1995.open a nice bottle & drin  the rest* 1 cup fatfree cottage cheese (or that dryer  ind of cottage cheese) 4 cloves garlic sauteed w/ the rest of the stuff i forgot! italian herbs to taste 1/2 cup fatfree parmesan All measurings except the six noodles (which serves 2) are approximate.

serve with rice Posted by cgibas@cysteine. smooth paste add a family size pac age of frozen green peas to the sauce..-------------------------------1 text recipe Paneer is soft white 'farmer' cheese that is commonly used in India.. salt add spices to onion/garlic at last minute of saute. add: 1 cup of ground tomatoes or tomato puree juice of one lemon stir. mix: 2 t. SueSmith9@aol.com..com using MMCONV..... Archived through  indness of Karen Mintzias. methi (fenugree ) 1 t.ncsa.. I substituted reduced-fat White Wave tofu.. while stirring... This ta es about 1/2 hour to ma e. pressed garlic (in with the onion) 1 c. ginger 1 T. water 1 t. . Add more water if necessary. 1995.uiuc.. Formatted by Sue Smith..- ...-----------. Individual recipes copyrighted by originator. and coo  until hot. The sauce will thic en.Preparation Method -------.  m@salata. 11. FATFREE Recipe collections copyrighted by Michelle Dic  1995. besan) enough water to ma e a thin. Stir until distributed and then add water. and it ta es the place of paneer very well.* Exported from MasterCoo  * Matar Paneer (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 1 onion (slice very thinly and saute in your favorite medium until browned) 1 t. gram flour (chic pea flour. clove 1/4 t. start some rice cut 1 bric  tofu into cubes and ba e in 300 degree oven while you prepare sauce. dribble in the chic pea flour mixture. adjust seasonings. coriander 1/2 t..edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar. cumin 1 T. Add tofu and simmer until it absorbs some of the seasonings.

. do they import properly? If the formatting and pac aging of the recipes can be improved..-----------.\ | | Where are you? | | | | This is the message in the bottle.chopped 2 cloves garlic -.-------------------------------1/2 cup water 1 onion -...(1/8 to 1/8) pepper 1/2 teaspoon tabasco -.minced 1 8 ounce can tomato sauce 1 tablespoon worcestershire sauce 1 teaspoon dijon mustard 1/2 teaspoon ground oregano 1 bay leaf 1/8 teaspoon cayenne -.Preparation Method -------.-------------------------------1 text message Found floating among the cyberwaves of the internet -....chopped 2 bn scallions -..(1/2 to 1 1/2) sauce 1 fresh ground pepper to taste 4 cups coo ed small red beans (3_15 1 oz -- ..... + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Credits: .Preparation Method -------.__ || Where did you find the recipe files and who are you? /.* Exported from MasterCoo  * Mcdougall Cajun Red Beans And Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. let me  now...* Exported from MasterCoo  * Message In A Bottle Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. If you receive it.chopped 1 green pepper -. |____| please send the bottle bac  to me! If you are importing into another recipe program.-----------...

~ Michelle Dic  for maintaining the Fatfree Digest. 2.Preparation Method -------. roast millet... heat oil for sauteing 4. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + . + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Sue Smith: SueSmith9@aol.. minced peeled 1/2 teaspoon ground tumeric 1/2 teaspoon ground cumin 1 teaspoon ground coriander 1/8 teaspoon cayenne pepper 1. ~ Scott Welliver for a great program. Too busy collecting recipes.-----------.. Scott. Meal-Master..* Exported from MasterCoo  * Millet With Yellow Split Peas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. In the bottom of a dry sauce pan slowly stir millet until about 1/2 of the  ernels are a light golden brown.. drain 3. a wonderful source of information and support for those following the VLF vegetarian lifestyle. It may not do windows...and sliced into fine half rings 1 clove garlic.com for so graciously volunteering her time and dis  space (!) to archive and distributing these recipe collections.. but it sure is quic  and slic ! ~ Rodney Grantham for that magic little utility MMCONV that ma es this formatting possible. Soa  peas in 2c water for 5 hours.com No time to coo . Remove millet.. When oil is ready put in the .-------------------------------1/3 cup yellow split peas( green is o ay too) 1 cup whole hulled millet 1/2 teaspoon olive oil 1/2 teaspoon whole cumin seeds(powder o ay) 1 onion cut in half lengthwise -..... ~ All the fol s who give of their time to post recipes and advice to benefit others. ~ Karen Mintzias at Salata. Smear oil on pan.. wipe off excess..

utoronto.. Stir until onions slightly brown 5.com..peeled and cubed 1 tablespoon dried italian herbs or parsley 1/4 teaspoon freshly ground pepper 1/2 cup red wine Puree the white beans.chopped (canned wor ed well) 2 cups zucchini -.* Exported from MasterCoo  * Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Archived through  indness of Karen Mintzias.Preparation Method -------. SueSmith9@aol.....diced 2 cups onions -.-------------------------------3 cups coo ed white  idney beans (canneloni?) or great northern beans 3 cups coo ed cranberry beans or pin  beans 2 cloves garlic -.minced 2 cups carrots -. Have some hot water ready 9. Formatted by Sue Smith. Put in rest of ingredients 6. onions and celery until onions are just turning translucent. lower to low and coo  for 30 min.  m@salata.. Insert 2C water. carrots.-----------...ca> Individual recipes copyrighted by originator. Saute the garlic. stir quic ly and coo  for another 10 min.. . Put 2 tablespoons of hot water over millet.diced 2 cups tomatoes -. 8. 5 secs later insert onion and garlic.. bring to a boil. Add the rest of the . 10. Saute for 2 min 7. 09 Jun 93 14:22:38 By Tom Molnar <molnar@utcc.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.cumin.diced 2 cups celery -..com using MMCONV. Put into a big stoc  pot (10 qt) with the cranberry beans.diced 8 ounces fresh  ale or spinach chopped 2 potatoes -.. Turn off heat and let stand for 15 min Posted to Fatfree Digest Wed... Add to pot.

org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar.. and even egg white if you need a binder.com using MMCONV. Source: original or generic Posted by elinorl@mcn. It's great with  etchup.. SueSmith9@aol. mixed with matzo meal or bread crumbs.com. We call it "mishmash. .. Individual recipes copyrighted by originator.. Rasmussen <lrasmuss@pica. Simmer for about 1 1/2 hour or until potatoes are soft.-----------.com.. Archived through  indness of Karen Mintzias. Formatted by Sue Smith.-------------------------------1 potatoes 1 carrots or other vegetables 1 matzo meal or bread crumbs 1 egg white or binder The technique of ma ing potato ca es is a great one! I often steam potatoes along with carrots and turnips or rutabagas or winter squash. 1995. FATFREE Recipe collections copyrighted by Michelle Dic  1995...army.Preparation Method -------.. This was one thic  soup! I thinned it out before consuming it.ingredients to the pot and fill the pot with water to within 1 inch of the rim.* Exported from MasterCoo  * Mishmash (Potato Vegetable Panca es) (Opt.. .. Add salt if desired AFTER the full coo ing time. 24.  m@salata..... and then mash them all together with a little heated rice mil . Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.  m@salata. Leftovers ma e wonderful ca es.mil> to the Fatfree Digest [Volume 14 Issue 20] : From the Frugal Gourmet . FATFREE Recipe collections copyrighted by Michelle Dic  1995..WARNING: this is from memory!: Individual recipes copyrighted by originator. Archived through  indness of Karen Mintzias." My mother made us this dish (with ground b**f) when we were convalescing. because it was easy to eat. Posted by Lucinda J.com using MMCONV. It's also easy to reheat in the microwave. Formatted by Sue Smith.. SueSmith9@aol.

Formatted by Sue Smith. I am also including my variations... Last time I made this. turn into an 8x4x2 inch loaf pan greased or lined with wax paper. 24. and had nice carrot ca e.. 1995. and spread evenly.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. :I got this recipe from the bac  of the molasses pac age.Preparation Method -------.  m@salata... SueSmith9@aol. FATFREE Recipe collections copyrighted by Michelle Dic  1995...: Individual recipes copyrighted by originator. . Gradually fold in flour. Mix in bran and raisins. I also plump the raisins in the microwave with some water. I substitute 1 1/2 cups oatmeal for the bran.ubc. Posted by Lois Patterson <lpat@unixg.. I also added 2 grated carrots. add sour mil  and mix well... F) My variations: I substitute 3/4 cup s im mil  + 3/4 cup s im yogurt for the buttermil .com using MMCONV.-----------... Ba e 45 minutes in a moderate oven (350 deg.com.* Exported from MasterCoo  * Molasses Bran Bread And Variations Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -... Archived through  indness of Karen Mintzias..-------------------------------1 teaspoon soda 1/2 cup blac strap molasses 1 1/2 cups sour mil  or buttermil  (s im) 1 1/2 cups bran 1/2 cup raisins 1 1/2 cups whole wheat flour Dissolve soda in molasses...

Serve warm or chilled.) .. add mil  and egg whites and mix well.-----------.. Keep that in mind....* Exported from MasterCoo  * Moosewood Eggplant And Randomness Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. In a medium bowl. Add all the other ingredients...beaten 1 1/2 cups s im mil  1 1/4 cups brown rice. coo ed -.. topped with whipped cream if desired...Preparation Method -------.......Preparation Method -------.... (note: This recipe will probably wor  better if you add uncoo ed rice and increased the mil  somewhat... Cover and ba e for 1 hour or until the mixture is firm..-------------------------------2 medium eggplants (about 7*inches long) 3/4 " mil " (use your preferred vlf option) 2 cups fine bread crumbs or wheat germ (or a combination) 1 teaspoon basil 1/2 teaspoon each: oregano and thyme 1 batch italian tomato sauce (there is a recipe listed in . mix well....coo ed 1 cup raisins 1/4 cup molasses 1 teaspoon salt 1 teaspoon vanilla 1/4 teaspoon cinnamon 1/2 teaspoon nutmeg Preheat oven to 350 degrees... Place in a medium ba ing dish..-----------...-------------------------------4 egg whites -..* Exported from MasterCoo  * Molasses Rice Pudding Recipe By : Jo Anne Merrill (de fatted by Merle Steelman) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -...

and  eep warm. Simmer for an additional 15 minutes.sliced 1/2" 1/2 cup red bell peppers -. and chic peas.. apricots..coarsely chopped 3 large carrot 2 large celery stal s 1 medium turnip -. Place couscous in individual soup bowls and top with the vegetable stew..minced 2 tablespoons wine.whole-grain 4 cups boiling water 1 large onion -.sliced thin 2 cloves garlic -. Add tomatoes and their liquid.rinsed and drained 1/4 cup fresh mint -..or other wine 1 pound tomatoes... red -.-------------------------------2 cups couscous -. PCRM Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -... reduce the heat and simmer for about 20 minutes..chopped (or parsley) In a large bowl. celery. Garnish with the chopped mint or parsley. and corn syrup. turnip.. Then add zucchini.cubed 1/2" 1/2 teaspoon cinnamon 1/2 teaspoon fennel seed 1 teaspoon ground cumin 1/4 teaspoon turmeric 1 teaspoon papri a 2 teaspoons dar  corn syrup 1/8 teaspoon cayenne 1/2 pound zucchini -. put 2 cups of whole wheat couscous..Preparation Method -------.-----------. raisins. Saute onion and garlic in wine until limp. canned -. pour 4 cups boiling water over it and let sit at least 15 minutes. dried 1 can chic peas -. Bring to a boil.. Fluff with a for ... carrots.chopped 1/4 cup raisins 1/4 cup apricots. red pepper.1 pound the boo  -.but feel free to use your own premade or personal sauce) -- ... . spices.* Exported from MasterCoo  * Moroccan Vegetable Couscous Recipe By : The Vegetarian Starter Kit.

-----------.com.minced 1 1 1/2" piece pared fresh ginger root -.- . FATFREE Recipe collections copyrighted by Michelle Dic  1995. 11.... (I just let mine sit while my dough was rising. Clean mushroom caps......com using MMCONV.. Formatted by Sue Smith.. and ginger in bowl. and allow to marinate for a few hours.. Spoon mixture into top. Individual recipes copyrighted by originator...... Archived through  indness of Karen Mintzias. 1995........ garlic.minced 6 ounces portabella mushroom caps To prepare marinade.... combine hoisin and chili sauces.. soy sauce..* Exported from MasterCoo  * Mushroom Marinade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..Preparation Method -------. scallion. .edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. wine. SueSmith9@aol.) Posted by thorp@sas..upenn.mine had no added oil or fat) 1 tablespoon rice wine or dry sherry (i omitted this with no problem) 1 tablespoon low-sodium soy sauce 1 tablespoon minced scallion (white part only) 2 garlic cloves -....  m@salata.-------------------------------2 tablespoons hoisin sauce (mine had no added oil or fat) 1 tablespoon chili sauce (again -. and place top down on shallow dish.

.ad. add seasoning.* Exported from MasterCoo  * Nine Grain Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..preferably brown) 1 garlic clove (or 2 small ones) 10 milliliters or sauteeing substitute 1 tb lf sour cream or -.Preparation Method -------. When soft (usually 2 min). Never overcoo  mushrooms. 1995.!!! Posted by "Paul Carreno" <PCARRENO@acserv.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.Preparation Method -------. SueSmith9@aol. Stir gently.... .(5 to 10) Saute chopped onion and garlic over moderate heat till soft..* Exported from MasterCoo  * Mushroom Stroganoff Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------150 grs mushrooms (cut in strips) 1 onion (medium -.. Tip: When sauteeing mushrooms use little sauteeing agent and coo  lightly. -.com using MMCONV... Archived through  indness of Karen Mintzias.au> to the Fatfree Digest [Volume 15 Issue 30] Mar 2.(1 to 2) substitute 5 ml balsamic vinegar... When heated serve on rice or noodles or ba ed potatoes. LF sour cream or substitute and vinegar....edu.-------------------------------- . Formatted by Sue Smith.-----------.com. Add mushrooms.  m@salata..-----------.cowan. Individual recipes copyrighted by originator.

Cool on rac . [Notes: This originally called for 2 T.ci.. sugar. :from The More-with-Less Coo boo  by Doris Janzen Longacre: Individual recipes copyrighted by originator. Place in greased bowl. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Punch down and let rise again. 1 1/2 teaspoons 1 cup 1 3/4 cups 3/4 cup s im mil  honey orange juice -. When dough is stiff enough to handle. and salt in a large bowl.1 1/3 cups 3 tablespoons 2 1/2 T..jax. cup by cup. whole wheat flour. Formatted by Sue Smith...fl. Stir to combine. Oil is unnecessary in bread. and ma es great toast... When the oat mixture is lu ewarm. I usually use half white flour and half wheat.(2 1/2 to 3) concentrate salt white flour whole wheat flour -- ... add the yeast.] Posted by "Von Balson.. but it does delay staleness.Preparation Method -------.* Exported from MasterCoo  * Oatmeal Bread (2 Loaves) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------1 cup quic  oats 2 cups boiling water 1/2 cup whole wheat flour 1 pac age (1*scant*tablespoon) yeast 1/2 cup brown sugar 1/2 cup warm water 1 tablespoon salt 5 cups white flour Combine oats. dissolve the yeast in the warm water. This bread is VERY good. 7.us> to the Fatfree Digest [Volume 14 Issue 7] Jan.. Stir in the white flour.. and pour the boiling water over it.-----------. Kathleen" <VBalson@IT. cover... Shape into 2 loaves and place in greased 9x5x3" pans. Meanwhile. 1995.. Ba e at 350 F for 30-40 minutes. turn onto floured board and  nead 5-10 minutes. . and let rise until doubled..jea.. margarine to be added to the initial oat mixture.

.NOTES : This originally called for 2 T..  m@salata. This bread is VERY good.... and ma es great toast. Formatted by Sue Smith. ..ci.com using MMCONV.. Archived through  indness of Karen Mintzias...fl.us&gt. 7.jea.] Posted by &quot..com..com using MMCONV. &lt.com.Preparation Method -------. margarine to be added to the initial oat mixture. </DirT> </DirS> </RcpE> <RcpE name="Oatmeal Muffins" author="Oprah's in the Kitchen with Rosie"> <RTxt> <![CDATA[ * Exported from MasterCoo  * Oatmeal Muffins Recipe By : Oprah's in the Kitchen with Rosie Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -. 1995.  m@salata. :from The More-with-Less Coo boo  by Doris Janzen Longacre: Individual recipes copyrighted by originator.VBalson@IT. I usually use half white flour and half wheat.-----------.Von Balson. Archived through  indness of Karen Mintzias. FATFREE Recipe collections copyrighted by Michelle Dic  1995... Kathleen&quot... Oil is unnecessary in bread. to the Fatfree Digest [Volume 14 Issue 7] Jan.-------------------------------2 egg whites 1/3 cup maple syrup 3 tablespoons orange juice .jax. SueSmith9@aol..SueSmith9@aol. but it does delay staleness.

or place ba ing cups in muffin tin..NOTES : When we coo ed them for 20 minutes.. Put the egg whites in a large bowl and whis  until frothy. cinnamon. and ba ing powder with a wooden spoon..-----------. and orange zest. .. longer next time. whole-grain wheat ba ing powder cranberry beans -. until muffins are firm in the center. cloves. Ma es 12 muffins.. nutmeg. Ba e for about 20 minutes. Spray the muffin tin lightly with coo ing spray. Stir in the oats..dry Preheat oven to 350 Degrees F.-------------------------------1/2 cup corn. Whis  in the maple syrup. Add the vanilla. beans carrots 2 sliced carrots 1 cup mixed dried beans (17 bean ... * Exported from MasterCoo  * Off-The-Shelf Croc pot Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.Preparation Method -------. they came out a little too moist. Fold in the dried cranberries.. allspice.... orange juice and mil ...1 1 1 1/8 1/8 1/8 1 1 1/2 1 1 1/4 cup tablespoon teaspoon teaspoon teaspoon teaspoon tablespoon cups cup teaspoon cup s im mil  vanilla extract cinnamon allspice cloves. flour... Whis  to blend. ground nutmeg orange zest rolled oats flour.

onions and garlic in a little water.. Add 1/2 c whole wheat macaroni and coo  till soft (10-20 min?) Source: another one of my pull-it-off-the-shelf croc pot soups Posted by H.Preparation Method -------.polenta or rice to 1 serve it over Saute the o ra.-----------. chives parsley -.  m@salata..com... Add the canned tomatoes (juice and all) ..(28 to 38) tomatoes (more tomatoes more tomatoey) 6 cloves finely -..com using MMCONV... stoc  or courtboullion until the o ra begins to lose its stic iness and the onions are nice and translucent...KULIS to Food & Wine RT [*] Sun Mar 05....(6 to 10) chopped garlic 1 yellow onion (preferably vidalia) chopped 3 bay leaves 1/4 teaspoon cayenne pepper (optional) 1/8 teaspoon dry thyme 1 teaspoon dry oregano 1 teaspoon vegetarian worcestershire sauce (optional) salt and pepper to taste tabasco to taste grits -.basil salt V8 enough water to fill the croc  macaroni (dry) Coo  on high 5-6 hrs till beans are coo ed. SueSmith9@aol.-------------------------------1 1/2 # fresh or frozen o ra 28 ounces canned -. 1995 Formatted by Sue Smith.* Exported from MasterCoo  * O ra And Tomatoes Over Grits Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.... Archived through  indness of Karen Mintzias. .1 1 1 1 tablespoon teaspoon 6 oz can 1/2 cup types per p g) each: garlic.

. (Croc -pot method: coo  on .. [Obviously.Preparation Method -------.. Cover..netcom. stir in other ingredients.. Add all remaining spices and let simmer 1/2 hour (or a little more if you want it more done). Serve over the grits or whathaveyou and you're all set. you'll need a bigger pot :-] Pour in boiling water to cover.com using MMCONV.. ba ing dish or bean pot. if you double the recipe li e I did.goes well with cornbread! Posted by dfuller@ix..  m@salata.great northerns -.and random mix...* Exported from MasterCoo  * Old Fashioned Ba ed Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -... FATFREE Recipe collections copyrighted by Michelle Dic  1995.com.. or 2 qt. add a bit of boiling water if needed. Ba e at 300 degrees for 6 hours.. Formatted by Sue Smith. Individual recipes copyrighted by originator.com (Fran lin Fuller) to the Fatfree Digest [Volume 14 Issue 18] Jan... Drain. Archived through  indness of Karen Mintzias. 18..squashing the tomatoes themselves with your hands or other device.. SueSmith9@aol. 1 teaspoon salt (omitted) 1 teaspoon dry mustard 2 teaspoons dry mustard 1/2 teaspoon fresh ground blac  pepper 1/2 teaspoon blac  pepper from a bottle 1 dash hot sauce 1 teaspoon (heaping) hot chili condiment 1/2 cup chopped onion 1 1/2 cups coarse chopped onion 1/4 cup molasses or honey 1/2 cup (scant) honey 1/4 cup brown sugar 8 teaspoons white sugar 1/4 cup cider vinegar 1/2 cup white vinegar Presoa  beans.. Pour into 1 1/2 qt.white beans romans -. Combine dry ingredients and mix with beans.-------------------------------1 pound great northern or small 2 pounds mixed beans . 1995..-----------.

.. but that might have been due to too-low heat on the croc pot. Formatted by Sue Smith. SueSmith9@aol..Preparation Method -------.com using MMCONV..com using MMCONV. Panitz" <buglady@access. The caramelized onions were even better. Individual recipes copyrighted by originator.. and with spinach and corn added. .. Individual recipes copyrighted by originator. 1995..-------------------------------1 cup orange juice 1/3 cup nonfat dry mil  3 teaspoons sugar 1/4 teaspoon vanilla 4 ice cubes -. reportedly vinegar and other acid substances need to be added at the end of coo ing else they'll ma e the beans tough. SueSmith9@aol.* Exported from MasterCoo  * Orange Julius #2 (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Source: Try this one..com.digex.. (Also..... 13.net> to the Fatfree Digest [Volume 16 Issue 9] Mar..  m@salata. 31.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith. 1995. with barbecue sauce. Archived through  indness of Karen Mintzias. Process until thic  and frothy.com. it came from the August 1979 issue of Weight Watchers Magazine Posted by hopi@iquest. Archived through  indness of Karen Mintzias. Posted by "Aliza R.(4 to 6) Combine all ingredients in blender.net (Janice Heiss) to the Fatfree Digest [Volume 16 Issue 27] Mar.  m@salata.. They too  a lot longer than 10 hours to coo .) Comments: I just dumped everything on top of the beans and stirred them..) These beans were *really* good. I've enjoyed the beans plain. then covered them with hot tap water. Source: From the 'Bean Bonanza' flyer I got in my grocery store.low 8-10 hours.-----------.

.... who suggested using other fruit juices and varying the amount of mil  and water to modify the richness.com> to the Fatfree Digest [Volume 16 Issue 27] Mar. You may want to add a bit of sugar..com.(8 to 9) Combine all ingredients.biostat.. Formatted by Sue Smith... except ice cubes.* Exported from MasterCoo  * Orange Julius (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.com using MMCONV. 1995... Original recipe posted by diane@sulu.....- ..  m@salata.. SueSmith9@aol... in blender. Archived through  indness of Karen Mintzias... FATFREE Recipe collections copyrighted by Michelle Dic  1995..recipes archives..food.-----------.. . Individual recipes copyrighted by originator.-------------------------------6 ounces frozen orange juice concentrate 8 ounces nonfat mil  (or 1/3c nonfat mil  powder + 7oz water) 8 ounces water 1 teaspoon vanilla extract 8 ice cubes -... modified VLF Reposted by Marianne Cowley <mcowley@cftnet....... adding ice cubes one at a time. Source: I found the recipe in the rec.washington. Blend 1-2 minutes.. 31.Preparation Method -------.edu ("Diane Janssen")..

drain tomatoes. yum! (I was bad and garnished this with toasted pine nuts and it was great. so put the water on to boil for the orzo. Archived through  indness of Karen Mintzias.acc. remove the mushroom caps to a plate (to two plates I mean) and pour the leftover marinating wine into the pan. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 29.-------------------------------2 portobello mushrooms 1 cup (before coo ing) orzo 4 ounces app sundried tomatoes 4 cloves minced garlic (or to taste) 2 tablespoons capers (or to taste) 1/2 teaspoon thyme.com. Individual recipes copyrighted by originator. and chop coarsely (it's o ay if they are not fully softened at this point) and saute. and serve with the mushroom caps. in a nonstic  pan. . put caps in a dish and sprin le with the three herbs. marjoram -. and put the sundried tomatoes in a bowl with about a cup of water to reconstitute (rinse them off first as you will use the soa ing water later). coarsely chop the mushroom stems. about 12 minutes (same time as it ta es the orzo to coo --hey!). Formatted by Sue Smith.com using MMCONV. cover. drain orzo and toss with the mixture. saute the garlic and mushroom stems in a little tomato water or wine.Preparation Method -------. scoot the tomato/garlic/chopped mushroom mixture to the edges of the pan and place mushroom caps in the middle. sorry my recipes are always so rambling.-----------.  m@salata. but I am eating nutless leftovers now and it is still really good). and simmer until the mushrooms are finished. reserving the liquid. the water should be boiling now so put the orzo on to coo . mince the garlic. SueSmith9@aol. coo  and stir until reduced. reposted by jayne@ejv.* Exported from MasterCoo  * Orzo And Portobello Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 1995. and add capers. Source: original Originally posted by "Elisabeth" <eac9m@poe.virginia. pour the tomato water over them.edu>. wash the portobellos and cut off the stems.and oregano 1 cup white wine 1 salt and crushed red pepper to taste you can ma e this in under 30 minutes if you do it all at once.com (Jayne Spielman) to the Fatfree Digest [Volume 16 Issue 25] Mar. then pour the cup of wine over them to marinate.

... Apparently..-------------------------------1 part mixed whole grains (e g... Individual recipes copyrighted by originator. which is nice sometimes.. wheat berries. . Posted by jayne@ejv......) You can reheat this in the morning or eat it at room temp.  m@salata. I guess other types of dried fruit might wor  too...com (Jayne Spielman) to the Fatfree Digest [Volume 15 Issue 31] Mar..com. oats buc wheat. this ma es the grains more nutty tasting.... Formatted by Sue Smith.. Suggested toppings included any of the following: mil -type stuff molasses fruit sesame salt maple syrup One variation the coo boo  suggests is toasting and then grinding the grains in a hand grinder before coo ing..... They turn out differently if they are added in the coo ing stage...etc. if using them] Stir Bring to boil again Turn off heat Cover pot Leave overnight as is [or in a warm oven] (NOTE: I usually add raisins to already coo ed cereal because I li e the texture.) 3 parts water 1/3 part raisins (optional) Boil water Add grains [and raisins...-----------... FATFREE Recipe collections copyrighted by Michelle Dic  1995. 3. millet -..* Exported from MasterCoo  * Overnight Whole Grain Cereal Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Archived through  indness of Karen Mintzias.. hulled barley rye. SueSmith9@aol.com using MMCONV..Preparation Method -------.. 1995.* Exported from MasterCoo  * . Source: based on something I found in the Deaf Smith Country Coo boo  years ago. They plump up and are really soft.

Formatted by Sue Smith.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. You can also add some dried apricots or prunes.com (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan.-----------.com..-------------------------------***** NONE ***** x Peel and cut into large Squares sweet potatoes. x Cover with foil and coo  in 350 deg oven till everything Is Soft (about an hour or so).... x Peel and cut into chun s Carrots and parsnips. Individual recipes copyrighted by originator.. SueSmith9@aol...com using MMCONV. Posted by nlehrer@isx.. Archived through  indness of Karen Mintzias. ...Preparation Method -------..  m@salata.* Exported from MasterCoo  * Pasta & Garbanzo Beans With Roasted Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. This.Parsnips And Sweet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------5 red or yellow bell peppers diced 2 fennel bulbs -. by the way.Preparation Method -------..-----------. 1995. x Put in a ba ing dish and Cover with orange juice..cored and diced (reserve minced tops for garnish) 1 1/3 cups diced canned tomatoes drained 1 cup chopped fresh basil of 1 1/2 tablespoon dried basil 1 coo ing spray 3 cups coo ed garbanzo beans (1 1/2 . is my recipe for tsimis.. 15..

Source: Modified from recipe in the March '94 issue of "Vegetarian Times.. Archived through  indness of Karen Mintzias.  m@salata.-------------------------------8 ounces angel hair pasta -. 21 Mar 94 16:00:31 EST By catsmeow@aol. broil until vegetables soften and blac en slightly. .. hot pasta and cheese to bean mixture. about 15 minutes.. toss well.com Individual recipes copyrighted by originator.rinsed and drained crushed red pepper lemon juice or balsamic vinegar fennel seeds rotelle or radiatore -.. Generously spray. Add boiled vegetables. Combine beans.." Posted to Fatfree Digest.-----------.Fat & Fast Meatless Recipes . crushed red pepper and lemon juice or vinegar in a large serving bowl. toast the fennel seeds until they dar en a few shades...Vegetarian Times Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -.Preparation Method -------. SueSmith9@aol.com. Sprin le with reserved minced fennel leaves. FATFREE Recipe collections copyrighted by Michelle Dic  1995..* Exported from MasterCoo  * Pasta Pizza Recipe By : 71 Low . fennel bulb and some of the tops.com using MMCONV. In a small pan. stirring occasionally..coo ed (i assume this is pasta) grated fatfree parmesan sonoma hard jac  cheese or soy parmesan salt and pepper to taste Preheat broiler.chopped 1 1/4 cups spaghetti sauce 1/2 cup mozzarella cheese. fat free . Formatted by Sue Smith.....uncoo ed 1/3 cup green peppers -. Mix peppers. Salt and pepper to taste. Mon. tomatoes and basil in a bowl.15 3 ounces 1/8 teaspoon tablespoons 1 teaspoon 1 1/2 pounds 1/2 cup 1 cans) -. add to the bean mixture.chopped 1/4 cup onion -... spread vegetables evenly over large ba ing pan..

. Let simmer for about 5 minutes. Reduce the heat under the veggies and add the tin of mil . Cut pizza into wedges.. spread coo ed pasta and coo  until lightly browned on underside. combine bell pepper and onion with water and coo  over medium high heat 3 to 5 minutes. . In a 6 inch non stic  s illet.6 minutes.(1/2 to 2/3) fusilli--the spirals) 1 onion 1/2 pound mushrooms 4 cloves garlic -. Chop up the red and green peppers and add them to the simmering sauce. Drain the pasta... Rinse and drain. or until vegetables are tender. pour the sauce over the pasta. Spoon sauce evenly over crust..* Exported from MasterCoo  * Pasta Primavera (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Top evenly with prepared vegetables.(4 to 5) 1 some dry sherry 1 tin s im evaporated mil  (less than 3 g fat per tin) 1 red pepper 1 green pepper 1 teaspoon salt 1 blac  pepper Chop the onion. and serve.-------------------------------1/2 lb pasta (i li e -. about 4-5 minutes. Saute over high heat in enough sherry to  eep it wet for about 10 minutes. Put the pasta water on to boil. and sprin le with cheese and Italian seasonings. Cover and coo  until cheese is melted. Slip crust bac  into s illet browned side up and reduce heat to medium... Set aside. Set aside.1/4 teaspoon italian seasoning Prepare angel hair pasta as directed on pac age. and mushroom. Put the pasta in the boiling water.. and more blac  pepper.. about 4 . Turn pasta crust onto plate. which should be enough time to coo  the pasta. Simmer the sauce over low heat while the pasta coo s. In a 10 inch nonstic  s illet.Preparation Method -------.. Sprin le with a bit of Parmesan cheese or nutritional yeast..... to taste.. . garlic.. Add salt & blac  pepper to taste. stirring frequently.-----------.

 m@salata. SueSmith9@aol.ca> Individual recipes copyrighted by originator. about 25 to 30 minutes.Preparation Method -------. Strain and remove the bay leaves....uwo..(4 to 5) 1 tablespoon dried basil 1/4 cup plus 2 tablespoons Burgundy or other red wine 2 cups chopped sweet red bell peppers 1 teaspoon balsamic vinegar 1 salt to taste 1 freshly ground blac  pepper 2 1/2 ounces uncoo ed pasta per person 1/4 cup freshly chopped basil for garnish Rinse and sort lentils. core and chop the red peppers and add to the onions..-------------------------------1/2 cup dried lentils 4 cups water 2 bay leaves 1 1/2 cups diced onions 2 cloves garlic -. add lentils and bay leaves. Posted to the Fatfree Digest on Thu. Archived through  indness of Karen Mintzias. Seed. garlic. Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995..minced <i use considerably more -.* Exported from MasterCoo  * Pasta With Red Pepper And Lentil Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. and dried basil and braise them in the red wine.at least 4 > -... Let them stew with the onions until they are soft.-----------. vary the vegetable content.... Then transfer these veggies to a blender or food processor and puree til . ...Variations: obviously. Combine onions.com using MMCONV. simmer until lentils are tender but have not lost their shape.com. boil the 4 cups water. 02 Dec 93 16:14:49 EST by Crispin Cowan <crispin@csd. Sun dried tomatoes are one of my favourite candidates....

.  m@salata...1 grams sat fat.. Meanwhile. 0.. Dean Ornish's Program for Reversing Heart Disease Posted to Fatfree Digest.345 calories 0.. Stir the lentils into the sauce.com using MMCONV.EDU> Individual recipes copyrighted by originator. heat 2 teaspoons of the veggie stoc  in a large nonstic  s illet over med.. Add the broccoli and blanch for 1 minute. Formatted by Sue Smith. stirring constantly for 30 seconds. the water and the red pepper and coo  until . Bring another large pot of slated water to the boil..9 grams total fat. Archived through  indness of Karen Mintzias. add salt and pepper to taste.* Exported from MasterCoo  * Pasta With Spicy Broccoli Rabe And Raisins Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -. SueSmith9@aol. Drain and pat dry. FATFREE Recipe collections copyrighted by Michelle Dic  1995.UCLA. Add the broccoli. Add the garlic and coo .. Add the raisins and coo s.com. Serving size . tossing frequently..-----------.1/2 cup sauce + 1 cup pasta .Preparation Method -------. Garnish with chopped basil. Coo  pasta according to pac age directions. Add pasta and coo  until al dente... 0 milligrams cholesterol Source: From Dr. until lightly "toasted". 03 Aug 93 11:55:00 PDT By Jan Gordon <jagordon@AGSM. . heat.-------------------------------2 bn broccoli rabe (1 lbs each) ends tripped off and cut across into 1 inch pieces 1 pound penne or whole wheat pasta 4 teaspoons veggie stoc  6 tablespoons raisins 8 cloves garlic (peeled and minced) 4 tablespoons water 1/2 teaspoon dried red pepper fla es 2 teaspoons fresh lemon juice 2 teaspoons salt 1 freshly ground pepper Bring a large pot of lightly salted water to the boil.. <do not puree the lentils> Add vinegar..smooth. <no salt or oil> to al dente.. Drain and serve with save.. Tue.

Formatted by Sue Smith. add more as necessary. and pour it over the onions.. and the color is diffused. Cover with plastic wrap and refrigerate until cool. Keep in the liquid. Source: adapted from a NYT article by Molly O'Neill.. and use as needed. March 20 1994) Posted to the Fatfree Digest by remainnlgt@aol.cold 1 tablespoon pic ling spice 1 teaspoon sugar 1 clove garlic -.. Archived through  indness of Karen Mintzias. and garlic. cold water. using equal parts water and vinegar.. the lemon juice.... Divide about 4 plates and serve. If the onions aren't covered by the liquid. the remaining veggie stoc ..boiling 1 cup vinegar 1 cup water -. salt and peeper to taste.com.Preparation Method -------.. about 30 minutes. Transfer the onions to a bowl and add the vinegar. letting it drip right through the colander. NYT Magazine... . refrigerated.com using MMCONV.. Separate the rounds and put them in a colander large enough to hold them comfortably. Individual recipes copyrighted by originator..com. spices.tender (about 5 min) Drain the pasta and add the broccoli.-------------------------------1 pound red onions water -. sugar.. . FATFREE Recipe collections copyrighted by Michelle Dic  1995.. SueSmith9@aol.  m@salata. Bring about a quart of water to a boil.-----------.* Exported from MasterCoo  * Pic led Red Onions Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -.sliced Peel the onion and slice into thin rounds.. Put the colander in the sin . Toss combine.

.. turn the dough onto the floured board.. Cover with plastic wrap and let rise until doubled. Ma e a well in the center of the flour mixture and pour in the yeast mixture.to see if it's more bready) 1 2/3 c unbleached or -. and salt. (The dough should still be quite wet. soft..-------------------------------1 teaspoon active dry yeast (i am going to try a whole pac  = 2.NOTES : use mild vinegar(li e rice) or white wine * Exported from MasterCoo  * Pizza Dough Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. 2 to 2 1/2 hours. ADD TOPPINGS! =-) The dough can be made ahead.. gradually stir in the flour. and no longer stic y. 16 g protein. 1. you ris  tearing the gluten strands...) 582 calories per pizza crust.-----------. (If you pull the dough apart.. adding additional flour as needed to  eep the dough from stic ing.5 1 tsp -.070 mg sodium. sprin le yeast over 1/4 cup warm water.. 123 g carbohydrate. About 10 minutes before ba ing pizza. enclosed in a plastic bag. In a mixing bowl.. combine 1 2/3 cups of the unbleached or all-purpose flour..) Set the dough in [a bowl sprayed lightly with coo ing spray] and turn to coat lightly. Use a pastry cutter or a thin.. Defrost for at least 8 hours in the refrigerator and bring to room temperature before using. 1 g fat.) Pat each half into a ball and flatten into a dis .(1 2/3 to 2) all-purpose flour 1 cup ca e flour 1 teaspoon salt In a measuring cup or small bowl. Turn the dough out onto a lightly floured surface and  nead until very smooth. adding 3/4 C warm water as you mix.. punch it down and  nead briefly.. stir until dissolved. about 10 minutes. however... ca e flour.Preparation Method -------. 0 mg cholesterol . sharp  nife to divide the dough in half. With a wooden spoon. and stored in the refrigerator for up to 2 days or in the freezer for up to 2 months.

1995. May/June '94): Individual recipes copyrighted by originator. rolling it thin.-------------------------------1 6 oz can tomato paste 2 8 oz cans tomato sauce 2 teaspoons anise seeds -.. Spread on the dough. roasted garlic.. Formatted by Sue Smith. :(from Eating Well Magazine. onion.. roasted onions.com> to the Fatfree Digest [Volume 14 ..) What I put on this pizza: A tomato sauce with oregano and garlic and a pinch of sugar.(counts for white flour.. Hope you enjoy these! Posted by thorp@sas..* Exported from MasterCoo  * Pizza Sauce Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.next time I want to add ff soy cheese) and ba ing for about 20 minutes at 350.. I made the apple turnovers by ta ing 1/8th of the dough.. .freshly ground 1/4 teaspoon pepper 1/4 teaspoon garlic powder 1 teaspoon oregano 1 teaspoon italian seasonings 1 teaspoon chopped parsley Grind the anise seeds.. roasted peppers. plumped sun dried tomatoes.  m@salata. SueSmith9@aol. garlic. placing chopped apples on one half (about 1 1/2 small apples). FATFREE Recipe collections copyrighted by Michelle Dic  1995. shita e mushrooms. Top with veggies. roasted red peppers -.com..upenn.Preparation Method -------. I also made a "turnover/calzone" type thing by placing a bean mixture (blac  beans.-----------... Mix it all together. Posted by "Jim Ba  er" <jimb@netcom..com using MMCONV.... The apples had been mixed with some cinnamon and a pinch of brown sugar. Archived through  indness of Karen Mintzias. 21. Coo  both of these items on a coo ie sheet lined with aluminum foil because they run all over the place.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 21] Jan. salsa.

poppy seeds -.  m@salata. 1995.com. Posted by morma er@rmii.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 31.com. Formatted by Sue Smith... Yield: 8 -10 muffins...* Exported from MasterCoo  * Poppy Seed Muffins Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -..Issue 23] Jan.com using MMCONV.. Note: If you can't get oat flour than just run some quic  coo ing rolled oats (the ones that coo  in 1 min.  m@salata.com to the Fatfree Digest [Volume 14 Issue 31] Jan..-----------.. .. Archived through  indness of Karen Mintzias. SueSmith9@aol. Ba e at 350 F. 1995. SueSmith9@aol.com using MMCONV. Combine wet and dry ingredients.-------------------------------1 cup whole wheat flour 1/2 cup oat flour (see note at end) 1/3 cup sugar 3 t. for 14-16 min. 23. Formatted by Sue Smith.Preparation Method -------. Combine wet ingredients. Archived through  indness of Karen Mintzias. Ba e in muffin pan using either nonstic  spray or papers...(3 to 4) 1 teaspoon ba ing soda 3/4 cup plain nonfat yogurt 2 egg whites or equivalent 1 teaspoon almond extract (next time i'll use a little more) Combine dry ingredients.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. :I thin  I got this from the Ornish boo : Individual recipes copyrighted by originator. ...) in your food processor till very fine.. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator.

..-------------------------------4 medium sized potatoes -....Preparation Method -------. Add the cubed potatoes...COM (Nalini Ganapati) to the Fatfree Digest [Volume 14 Issue 6] Jan. If dried fenugree  leaves are used. Now start adding the shredded greens. it is not very spicy as long as you use small quantities of fenugree . Serve with chapatis(the types that are roasted on an open flame..-----------.. FATFREE Recipe collections . add the asafetida. > just a vague idea that the food is spicy.. 6. call d phul as) or with steamed rice and dhal.it ma es the food spicier without > adding a particular taste of its own....but it really adds to the flavor here) x Cayenne/Chili powder 1 Pinch turmeric Salt 1 sm Pinch of sugar Your favorite liquid for Sauteeing(water or vegetable Broth) Boil and cube the potatoes. a little at a time. *Not* spicy as in capsicum. Saute potatoes without adding any more liquid till a nice crust forms around them. > (For those who are wondering... Heat a good non-stic  pan and add the mustard seeds. As soon as they start spluttering. salt and sugar and reduce the flame to medium. You will be surprised at how strongly bitter the spice is if you use it in larger amounts..(4 to 5) any type of potato other than the ba ing ones will do 1 bn fenugree  greens or a small 1 bn spinach+dried fenugree  leaves few mustard seeds 1 pinch asafoetida (optional -. fry for a couple of seconds and then ad the cayenne/chili powder and turmeric and continue sauteeing adding a bit of liquid if it stic s.. (How *do* you describe the > taste of a new food???)) Well.. crush them a bit and add at this point.* Exported from MasterCoo  * Potatoes With Fenugree  Leaves Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. fenugree  has a 'spicy' taste most > similar to the effect of cumin . shred into fine strands and set aside. Individual recipes copyrighted by originator. 1995. Posted by nalini@Rational. Continue sauteeing till all the liquid is absorbed and the greens are a wilted. I generally use this powder to ma e a spicy lentil stew called 'sambhar'. I could post my recipe for curry powder using fenugree  if anybody wants it. Wash the greens.

Formatted by Sue Smith.  m@salata..com..Preparation Method -------.. ... Archived through  indness of Karen Mintzias... SueSmith9@aol... Individual recipes copyrighted by originator.-----------. SueSmith9@aol..-------------------------------1 cup water 2 tablespoons molasses 1/4 cup bread flour 1/2 cup rye flour 2 1/4 cups whole-wheat bread flour 1 1/2 tablespoons unsweetened cocoa powder 1 1/2 teaspoons caraway seeds 1 1/4 teaspoons salt 3 teaspoons yeast 1 1/4 cups golden raisins Source: I modified this from one in a Family Circle magazine Posted by dpattow@uwspmail.. ... 21... Formatted by Sue Smith.com using MMCONV..... 1995.. Archived through  indness of Karen Mintzias.com..copyrighted by Michelle Dic  1995..uwsp.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.  m@salata...edu to the Fatfree Digest [Volume 16 Issue 17] Mar.* Exported from MasterCoo  * Pumper nic el Bread (Abm) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.....com using MMCONV....- .

SueSmith9@aol.. cayenne pepper -. Nu e for 3 minutes at high or until hot..to taste Just mix all of these ingredients together. garbanzo -. . 1995.Preparation Method -------..and other spices -.Beans.whatever you li e) 1 corn 1 tomatoes (i li e stewed) 1 garlic. spices..* Exported from MasterCoo  * Quic  Lunch: Kidney Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..-------------------------------1 can red  idney beans 1 can chopped tomatoes or equivalent amount of fresh tomatoes 1 salt to taste (only if using fresh tomatoes) 1/2 cup chopped parsley 8 shita e mushrooms -..-----------. Individual recipes copyrighted by originator.. 16. to taste). 31. 1995.sliced into thin strips Load into microwave container in layers following order of ingredients. adjusting the amounts (using more beans.* Exported from MasterCoo  * Quic  Meal .Preparation Method -------..wnin@smtp... corn.edu (Tabatha) to the Fatfree Digest [Volume 16 Issue 27] Mar. Heat & eat! :) ~Enjoy~ Source: improvised Posted by Tabatha....-----------.  m@salata. Corn & Tomatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Source: Original Posted by vmh@intellicorp.usi...com.. . Formatted by Sue Smith.com to the Fatfree Digest [Volume 16 Issue 12] Mar. FATFREE Recipe collections copyrighted by Michelle Dic  1995. etc.com using MMCONV.-------------------------------1 beans (coo ed great northern beans. Archived through  indness of Karen Mintzias. Mix before coo ing.

... cover and simmer/steam 20 minutes or until everything is coo ed through. SueSmith9@aol.  m@salata.. .sliced 1/2 teaspoon crushed thyme 1 can stewed tomatoes 1/2 cup red wine Pour wine into bottom of a stew pot or dutch oven..virginia. FATFREE Recipe collections copyrighted by Michelle Dic  1995.Individual recipes copyrighted by originator.Preparation Method -------.com using MMCONV. then the mushrooms.. layer the eggplant slices in the pot.-----------......sliced 2 cups mushrooms -. Formatted by Sue Smith.. 1995. Formatted by Sue Smith.edu> to the Fatfree Digest [Volume 14 Issue 27] Jan.. followed by the zucchini slices. Individual recipes copyrighted by originator.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. 27..com using MMCONV. .. Posted by Libby <eac9m@poe.* Exported from MasterCoo  * Quic  Vegetable Jumble Recipe By : ... SueSmith9@aol.....com.com.acc.. turn heat to medium.. add garlic.* Exported from MasterCoo  * Quic  Ratatouille Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.....  m@salata. sprin le the thyme over the mushrooms... Archived through  indness of Karen Mintzias..halved and sliced crosswise (half-circles) 3 medium zucchini -. Archived through  indness of Karen Mintzias.. pour the can of tomatoes on top.-------------------------------3 cloves (or to taste) crushed garlic 1 medium eggplant -.

but I don't measure that.-------------------------------1 10 oz bric  frozen spinach thawed and somewhat drained 2 15 oz cans corn -...com.. else eat cold. I'd li e to try this with chopped red bell pepper in it . It would also taste good with  idney or blac  beans....net> to the Fatfree Digest [Volume 14 Issue 22] Jan.. SueSmith9@aol. Most of my veggie coo ing loo s brown (or red) and boring .-----------. Individual recipes copyrighted by originator... FATFREE Recipe collections copyrighted by Michelle Dic  1995. 1995. ..digex. Posted by "Aliza R..com using MMCONV. if it's in huge stringy clumps.* Exported from MasterCoo  * .Preparation Method -------...I thin  it would taste good.. Archived through  indness of Karen Mintzias. Heat up if you feel li e it.  m@salata.. but the dar er liquid from the beans would ma e the dish loo  muddy..Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -...somewhat drained 1 15 oz can italian white  idney beans (or substitute great northerns) -----seasoning option 1----3 teaspoons canned chopped garlic (polaner brand is pac ed in water) (or 1*tsp garlic powder) 1 teaspoon blac  pepper 2 teaspoons dehydrated onion fla es -----seasoning option 2----1/2 teaspoon papri a 2 teaspoons italian seasoning -----seasoning option 3----1/4 cup bottled italian or vinaigrette dressing (and drain the corn more thoroughly) Rip up the spinach a bit. Let sit for a few minutes if you've got dry spices in there. and I  now it would loo  good... Toss everything together in a bowl.. Panitz" <buglady@access.. I just pour it from the bag..it's a nice change to eat something bright and pretty. 22. Formatted by Sue Smith.. I usually ma e this with frozen corn. Actually.

Raisin Bread (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------9 ounces s im mil  1 1/2 cups whole wheat flour 3 tablespoons gluten flour added to enough unbleached flour to equal 1 teaspoon salt 3 tablespoons brown sugar 1/2 cup raisins (could have used a lot more) 2 teaspoons cinnamon 1 1/2 teaspoons yeast Place in bread machine in order recommended by manufacturer and select Light Crust. Posted by morma er@rmii.com to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :(adapted from BREAD MACHINE MAGIC by Linda Rehberg and Lois Conway): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Red Beans And Rice Recipe By : Deb Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups rice -- dry 1 1/2 pints water 2 cans red beans, canned 1 large garlic clove -- minced 1/4 cup apple juice, frozen concentrate 2 tablespoons tomato puree 1 roma tomato -- diced 1 dash cumin 1 dash thyme 1 bay leaf Place rice and water in large pot. Bring to boil. Reduce temperature and

simmer until water is absorbed. Place apple juice concentrate in non stic  fry pan. Mince garlic and saute in juice. Add red beans, spices, tomato and tomato puree. Simmer until tomato is softened.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Refried Bean And Corn Quesadillas Recipe By : Coo ing Light, May 1995 (adapted by  elly roddy) Serving Size : 4 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup frozen corn  ernels -- thawed 2 tablespoons green onion -- sliced 1/4 teaspoon cumin 16 ounces refried beans (fat-free) 8 flour tortillas (fat-free) 3/4 cup cheddar cheese, nonfat vegetable coo ing spray 1/2 cup nonfat sour cream 1 jalapeno -- minced Combine first four ingredients in a medium bowl, and stir well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas. Coat a large nonstic  s illet with coo ing spray, and place over medium-high heat until hot. Add 1 quesadilla, and coo  3 minutes on each side, or until golden. Remove quesadilla from s illet, set aside and  eep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish with Sour cream and minced jalapenos.

- - - - - - - - - - - - - - - - - -

* Exported from MasterCoo  * Risotto Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 part arborio rice 3 parts hot liquid whatever you li e to use for sauteing Saute the rice over a medium to high heat until translucent. Add one half a cup or so of the stoc  and stir. Reduce heat to somewhere between medium and low. The stoc  will absorb into the rice. When absorbed, add another half cup or so of stoc  and continue stirring.  eep stirring and adding stoc . The whole process ta es twenty to thirty minutes. I usually throw in a cup of frozen veggies when the rice is almost done (corn and peas are good) for texture. My boss adds mushrooms. Also good. (If you eat dairy, a little bit of high quality parm or romano sprin led on before serving is really good but not a necessity.) Posted by "Lisa E. Loewy" <lloewy@fdic.gov> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through  indness of Karen Mintzias,  m@salata.com.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo  * Rose's Tomato/Onion Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can tomato wedges (14 1/2 oz.) 1 large sweet onion 2 tablespoons herb vinegar (or whatever vinegar you li e . . . and you may want more than 2 1 tb ) 1/2 teaspoon poppy seeds 1/2 teaspoon celery seeds 1/2 teaspoon garlic salt 1 1/2 teaspoons basil

salt. It's something I've been wanting to do since selling the stuff last summer. Taste. .. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Posted by  fischer@acpub. Than s for the prodding to get this done. FATFREE Recipe collections copyrighted by Michelle Dic  1995. wine. Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. Individual recipes copyrighted by originator... Individual recipes copyrighted by originator. Formatted by Sue Smith.. Blend on low speed.. This is a delicious combination! Source: apparent original.. Saute Onion along with the spices in a small amount of veggie broth. or water until transparent and tender.. add more vinegar. consisting of cold sliced beets (canned. .* Exported from MasterCoo  * Salad Idea: Beets..-----------..for longer shelf life) 1.. 1995.. 30. add vinegar and sugar..  m@salata. Formatted by Sue Smith.. Arugula & Grapefruit Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.com.Preparation Method -------. 1995. arugula and grapefruit slices. This ma es a nice dressing for any  ind of green salad.1 teaspoon 1/2 teaspoon 1/2 tablespoon 1/2 teaspoon cilantro dill weed sugar(more or less to taste) citric acid (optional -. SueSmith9@aol. and/or more sugar to suit individual taste buds. 2. boiled or steamed would do).-------------------------------1 grapefruit 1 arugula bunch 1 can cold sliced beets Arien's post reminded me of a salad I had that a friend made and brought in to lunch one day. Put tomatoes and onion mixture in blender. 3.du e...com using MMCONV.. Archived through  indness of Karen Mintzias.edu (Karen Fischer) to the Fatfree Digest [Volume 15 Issue 30] Mar 2.

. let stand for 5 minutes. mushrooms and garlic in olive oil until onions are tender. Place in a medium saucepan with 1-1/4 cups of the water and the vegetable broth.vegetable mixture along with half of the tomatoes.seeded and chopped Remove tops and seeds from green peppers.. Reduce heat.. Remove from heat.SueSmith9@aol.com.Preparation Method -------. In a small saucepan..* Exported from MasterCoo  * Savory Stuffed Peppers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.minced (2 to 3) 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 cup couscous 2 medium tomatoes -.com using MMCONV. stir in peas along with seasonings.chopped 1 cup sliced mushrooms 2 cloves garlic -. cover and simmer for 30 minutes.. Meanwhile. Bring to a boil. Stir into pea. saute onion...  m@salata. Set aside.-------------------------------4 medium green peppers 2/3 cup split peas 2 1/4 cups water 1 pac age vegetable broth 1/2 medium onion -. Ma es 4 servings.. add couscous and remove from heat. in a large saucepan. bring the remaining 1 cup water to a boil. Wash and pic  over peas. .... Archived through  indness of Karen Mintzias. Stuff peppers with mixture. Top with remaining tomatoes.-----------.. ... Stand pepper cups upright in an 8" microwave-safe ba ing dish.. Cover. 2 to 3 minutes. Cover and microwave on high for 5 minutes..

..cubed -----top with----1/4 cup nutritional yeast (optional) -----sprin le with----herbs (basil.* Exported from MasterCoo  * Scalloped Tomatoes And Corn Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-----------... Ba e for 20 minutes or until well heated..... -----combine in 1 1/2 qt..-------------------------------1 eggplant sliced 1/2" thic  1 sliced tomato 1 basil to taste 1 low-sodium tamari 1 balsamic vinegar 1 red pepper to taste . Source: original.. . Posted to Genie Food & Wine RT..com.. from the Kitchen of Carolee..* Exported from MasterCoo  * Simple Ba ed Eggplant Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Sun Feb 26..Preparation Method -------..Preparation Method -------.undrained 2 cups coo ed corn -.. 1995.  m@salata..LAVENGOOD Formatted by Sue Smith... Archived through  indness of Karen Mintzias....drained 2 slices whole wheat bread -...-------------------------------preheat oven to 375 f...... SueSmith9@aol. parsley and/or oregano) Preheat oven to 375 F.-----------... casserole----1 stewed tomatoes -. C...com using MMCONV.

my stepmother made this delicious dish for me. Source: While I was on vacation in Illinois.. 1995. and brushed them with the mixture.. do not coo  tomatoes. too.cut into 2 inch lengths 1/2 pound button mushrooms -.* Exported from MasterCoo  * S illet Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Add tomatoes. Eight minutes or so more in the oven. Individual recipes copyrighted by originator.... Cover and refrigerate after coo ing other ingredients. Archived through  indness of Karen Mintzias. adding tomatoes just before serving. To serve cold.com to the Fatfree Digest [Volume 16 Issue 19] Mar. with a variation Posted by elinorl@mcn. FATFREE Recipe collections .compaq. 23.-----------. I added some pieces of red pepper at this time.com using MMCONV. Add mushrooms and zucchini. Individual recipes copyrighted by originator. Serve hot. When I turned the slices over and topped them with basil and sliced tomato li e the recipe said. cover and simmer 1 minute..Ba e eggplant on a ba ing sheet at 400 degrees for about 8-10 minutes....cut in wedges Combine first 7 ingredients in pan and heat to a boil.  m@salata.sliced 2 tomatoes -. Add beans and return to boil.com..org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. reduce heat.. Posted by Debbie=Thomson%M t=Comm%PCM t=Hou@bangate. I brushed them with a mixture of low-sodium tamari and balsamic vinegar. SueSmith9@aol. Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995... cover and simmer 3 minutes. 1995..-------------------------------2 tablespoons water 1 tablespoon cider vinegar 1 tablespoon vegetarian worcestershire sauce 1 1/2 teaspoons sugar 1 1/4 teaspoons salt 1/2 teaspoon crumbled oregano 1/4 teaspoon dry mustard 1/2 pound fresh green beans -.Preparation Method -------. 24. and it was YUMMY! Source: from an early McDougall coo boo . .halved 2 medium zucchini -... Cover and simmer 5 minutes.

.dry 1 3/4 cups boiling water 1 can tomatoes -. 3. .  m@salata..-------------------------------2 cups tvp -.. Koss" <rs oss@bronze.. Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith.Preparation Method -------. Individual recipes copyrighted by originator...... Source: Adapted from something in the Food section of our paper last wee  (The Columbus Dispatch).com using MMCONV......coil. 1995.. SueSmith9@aol.. .  m@salata. Archived through  indness of Karen Mintzias..* Exported from MasterCoo  * Southwestern Rice And Bean Salad Recipe By : COUNTRY MAGAZINE .. and all the ingredients to blend.canned 1 teaspoon basil 1 teaspoon oregano 1/2 teaspoon cumin 1/2 teaspoon thyme 1 teaspoon salt 1 pepper -...to taste 1 tablespoon chili powder 1 onion -...com> to the Fatfree Digest [Volume 15 Issue 31] Mar.com using MMCONV. S..copyrighted by Michelle Dic  1995.diced Reconstitute TVP in boiling water.. SueSmith9@aol.* Exported from MasterCoo  * South Of The Border Flip (Tvp Tacos) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.com. Simmer TVP.-----------..... Archived through  indness of Karen Mintzias.. Posted by "R.com....

com using MMCONV. 18...-----------.Preparation Method -------... 1995. canned -.rinsed and drained 8 3/4 ounces corn -.* Exported from MasterCoo  * Southwestern Style Blac  Eyed Peas Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -... Source: apparent original Posted by wallis@aps.or to taste 1/4 teaspoon pepper -. Formatted by Sue Smith. FATFREE Recipe collections copyrighted by Michelle Dic  1995.diced 1/2 onion -.or to taste Mix all ingredients together in a saucepan. .Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -..diced 1 stal  celery -..Preparation Method -------. and bring to boil.or to taste 1/4 teaspoon tabasco sauce -..anl.drained 1/2 cup green onions -....-------------------------------1 can blac eyed peas 1 carrot -..diced 1/4 green pepper -..coo ed 16 ounces  idney beans.  m@salata.... Simmer for at least 10 minutes.com.. Archived through  indness of Karen Mintzias. but 20 . .gov (David Wallis) to the Fatfree Digest [Volume 16 Issue 14] Mar... Individual recipes copyrighted by originator.......diced 3 cloves garlic -.minced 1/2 teaspoon salt -.-------------------------------2 cups long-grain rice -.... SueSmith9@aol.. Cover and refrigerate for 2-3 hours.25 is better.sliced 1/2 cup picante sauce 1/4 cup nonfat italian salad dressing 1 teaspoon ground cumin Combine all of the ingredients in a large salad bowl.-----------..- ..

ground salt and pepper -.* Exported from MasterCoo  * Spiced Spinach With Yogurt Recipe By : Jean-Marc Fullsac .drained and rinsed ..Preparation Method -------. In a dry large pan or s illet..NOTES : The recipe presents this as a comdiment to be served at room temperature or chilled.-----------. stir in the yogurt and nutmeg. .-----------.to taste Wash the spinach well and sha e gently to remove the excess water.-------------------------------1 pac age fresh spinach 2 teaspoons ground cumin 2 teaspoons coriander -.minced 1/2 cup yogurt. We li e it as a main vegetable... in Eat More. Season to taste with salt and freshly ground blac  pepper.Preparation Method -------. served hot.. * Exported from MasterCoo  * Spicey Chic pea/Butterbean Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.ground 1 teaspoon garlic -.. ta ing care not to let the spices turn dar  brown and burn.-------------------------------1 pac age your favorite pasta 2 cans chic peas -... Transfer to a serving bowl.. toast the ground cumin and coriander. The original recipe also called for a cup of yogurt. then stir continuously to wilt the spinach leaves.. Add the damp spinach and garlic. 1% 1/8 teaspoon nutmeg -.... Weigh Less Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -....

-----------. Add chic peas and more veg stoc  and coo  for 5-10 mins. Posted to Fatfree Digest Thu.org Individual recipes copyrighted by originator.  m@salata. . SueSmith9@aol..... If chilis are not hot enough... I am drooling thin ing about the leftovers in the fridge..... Chop chilis into large chun s and saute in stoc  (include the seeds) for about 2 minutes. puree in blender or chopper 1 or 2 jalepanos and add.. Archived through  indness of Karen Mintzias. heat.Preparation Method -------. Meanwhile.2 1 1 3 1 1 cans can oz large butterbeans including liquid vegetable stoc  (14 1/2 ) chili peppers -----if chili peppers are not hot----jalapenos -.. 21 Apr 94 10:26:43 EDT By MPAX@pbs. heat a dutch oven over med... Then add tabasco to taste.. Add a little veg stoc .com..-------------------------------3/4 cup catsup 2 tablespoons (veggie) worcestershire sauce 1/2 cup water 6 tablespoons red wine vinegar 1 tablespoon brown sugar 1 small bay leaf 1 teaspoon dried oregano 1 tablespoon papri a 1/2 teaspoon garlic powder 1 teaspoon (or more) chili powder 1/2 teaspoon ground cloves 1 teaspoon crac ed blac  pepper 2 tablespoons whole mustard seeds 2 teaspoons spice islands hic ory smo ed salt .* Exported from MasterCoo  * Spicy Barbecue Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Let simmer and liquid reduce some. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com using MMCONV. Formatted by Sue Smith. I can't wait to ma e and eat more. Add the butterbeans with liquid and the rest of the veg stoc .(1 to 2) tabasco sauce to taste Ma e pasta as usual.

..chopped Heat oil in large.. Stir in corn and mix together well. Coo  gently until tender and fragrant. Formatted by Sue Smith. but do not brown. 6. Coo  gently for 5 minutes.-----------. fresh -. 1995.. Individual recipes copyrighted by originator.diced 1 red bell pepper -. Add stoc  and bring to a boil.com using MMCONV. if desired and basil.com. it splatters if you don't cover it but if you don't mind cleaning up your stove the sauce thic ens up more if it's uncovered.2 tablespoons onion powder Combine liquid ingredients in small saucepan. Add dry ingredients to liquids and mix well.com> to the Fatfree Digest [Volume 14 Issue 6] Jan..... Taste and adjust seasonings..diced 2 tablespoons jalapeno peppers -. if necessary.chopped 2 cups corn..minced 1/2 red onion -. .trimmed and chopped 1/4 teaspoon pepper 1/3 cup basil. Stir in spinach and coo  for 5 minutes longer. frozen 1/2 cup chic en broth 10 ounces spinach -.-------------------------------2 tablespoons chic en broth 1 garlic clove -..  m@salata. Coo  for 5 to 10 minutes. FATFREE Recipe collections copyrighted by Michelle Dic  1995. . and jalapenos. Covered or not. Bring mixture to a boil. Combine dry ingredients in bowl.. deep s illet or Dutch oven. SueSmith9@aol. salt. Add pepper. then simmer 1 hour over low heat. Add red peppers. Add garlic and onion.. Simply HeartSmart Coo ing (modified) Serving Size : 4 Preparation Time :0:20 Categories : Amount Measure Ingredient -.* Exported from MasterCoo  * Spicy Corn Ragout Recipe By : Bonnie Stern..Preparation Method -------.. Archived through  indness of Karen Mintzias.. (ta e out the bay leaf!) Posted by Valerie Schultheiss <valerie@halcyon. just until wilted.

.....-----------..NOTES : Original recipe calls for 1 teaspoon of olive oil for frying the garlic and onion.......-------------------------------1 cup uncoo ed hard wheat berries 2 onions chopped 2 cups coo ed pinto beans 3 tablespoons (approx) cinnamon 1/4 cup (approx) chili powder 1 16 oz. * Exported from MasterCoo  * Spicy Fatfree Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.edu to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator. drain them before adding to the chili.com using MMCONV.  m@salata. can jalapeno relish Coo  the wheat berries in 2. They should be a little chewy. The pinto beans were fresh..... I didn't measure the cinnamon or chili powder... . SueSmith9@aol.. Add the wheat berries when they are done and enjoy! If the wheat berries do not absorb all the water. the measurements should be close though..... FATFREE Recipe collections copyrighted by Michelle Dic  1995.. Posted by sysbill@tenforward. Combine the remaining ingredients and simmer while the wheat berries are coo ing.com...- .cc. jar picante sauce 2 chili tomatoes 1 green chilis 1 7 oz...5 cups of water (it will ta e about an hour). Formatted by Sue Smith....u y. Archived through  indness of Karen Mintzias.Preparation Method -------. I substituted the chic en broth...

.-------------------------------6 scallions -..thinly sliced 3 cloves garlic -.. stirring occasionally for 5 minutes or until carrots are crisp .* Exported from MasterCoo  * Spicy Red Lentils And Rice Recipe By : Serving Size : 4 Preparation Time :0:35 Categories : Amount Measure Ingredient -.peeled and sliced 8 ounces mushrooms -.dried.. .. cumin.-------------------------------2 whole pita bread -. coriander.... ginger and tumeric and stir to coat. Top each portion with 1/4 cup of yogurt.Preparation Method -------. Add carrots and mushrooms and saute... Cover and coo  for 2 minutes or just until the  ale is slightly wilted....(2 to 3) 1 10 oz p g frozen spinach 1/3 cup nutritional yeast 1 medium onion . Cover and coo  for 15 minutes. red 1 1/2 teaspoons salt 1 teaspoon coriander 1 teaspoon cumin 1 teaspoon ginger 1 teaspoon tumeric 4 cups water 8 ounces  ale or spinach 1 cup nonfat yogurt Saute scallions and garlic for three minutes or until slightly softened...* Exported from MasterCoo  * Spinach Pizza Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Adjust the heat so the mixture bubbles gently.thinly sliced 2 carrots -. Add the rice and lentils.-----------. Stir in the  ale. Add the water and bring to boil over high heat..quartered 1 cup rice 1 cup lentils -.tender. salt.-----------.Preparation Method -------.

fl.jea.. Kathleen" <VBalson@IT... until onion is tender. parsley cayenne pepper 1/2 cup rice mil  -. Ba e for 5 to 7 min..com using MMCONV..5 1 3 1 plum tomatoes -. Stir until sauce begins to thic en. mushrooms.. Stir in tomatoes.-------------------------------3 cups crushed fresh or low-sodium canned tomatoes 1/2 cup chopped mushrooms 1/2 cup chopped red bell pepper 1/2 cup chopped carrot 1/2 cup chopped onion 1/2 cup red wine or red grape juice 2 tablespoons honey 1/2 teaspoon dried basil leaves . Archived through  indness of Karen Mintzias. Spread spinach sauce over each.us> to the Fatfree Digest [Volume 14 Issue 7] Jan.. Using a very sharp bread  nife.* Exported from MasterCoo  * Spinach-Mushroom Lasagna (Ovo Lacto) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Individual recipes copyrighted by originator.. Watch closely so that the edges of the pita don't burn. when hot but not boiling stir in flour. garlic. saute onion.. press out all water.com. Ma es a nice crunchy crust. . Place each piece of bread on a coo ie sheet or pizza pan... Add nutritional yeast and spinach. Preheat oven to 425. Posted by "Von Balson. being careful to avoid the juice..(5 to 6) 8 ounces p g fresh mushrooms cloves garlic -. and spices. SueSmith9@aol.jax. Formatted by Sue Smith.Preparation Method -------. turn heat down.. This made enough for 5 individual pizzas. only about 3-4 min. Sorry. Top with tomato mixture. 7. Stir constantly until thic  and gooey. Heat mil  in saucepan.. Saute until just done..  m@salata.(3 to 4) teaspoon the following spices: basil. In separate pan. FATFREE Recipe collections copyrighted by Michelle Dic  1995.ci. 1995. I don't have nutritional info.-----------.(1/2 to 1) 4 tablespoons flour Thaw spinach completely.. split each pita bread so that you have two round flat pieces instead of one thic  one.

Simmer for 20 minutes.com using MMCONV. red peppers. rosemary. Set aside. 2. Ba e for 35 minutes. thyme. 28. . SueSmith9@aol. Add another layer of noodles. Place tomatoes. 1995. and finish with grated mozzarella. Spread ricotta-egg mixture over noodles and top with a layer of spinach.* Exported from MasterCoo  * Spinach-Squash Croc pot Soup Recipe By : Genie. heavy saucepan.. 3. Formatted by Sue Smith. garlic..3 g Cholesterol: 3.  m@salata.lightly beaten nonfat ricotta cheese or cottage cheese lasagna noodles -. another layer of sauce. place a layer of tomato sauce in the bottom of a 9-by-13 inch casserole. mushrooms. Cover the sauce with a layer of coo ed lasagna noodles. well washed drained and chopped nonfat mozzarella cheese grated 1. Mix together the egg whites and the ricotta or cottage cheese. Preheat oven to 350 degrees.bgsu.com. 4..KULIS [DAPRE .1/2 1/2 1/2 1/4 teaspoon teaspoon teaspoon teaspoon 4 1 1/2 cups 8 1 4 ounces pound ounces dried rosemary leaves dried oregano leaves dried thyme leaves blac  pepper egg whites -. carrots. basil. honey.. Food & Wine RT [*] Mon Feb 27.. FATFREE Recipe collections copyrighted by Michelle Dic  1995..... wine or grape juice.edu> to the Fatfree Digest [Volume 14 Issue 28] Jan.. To assemble.coo ed al dente and well drained fresh spinach. :It's from Sarah Schlesinger's 500 Fat-Free Recipes: Individual recipes copyrighted by originator.. and blac  pepper in a large.. 5. Let stand for 15 minutes before cutting.. 1995. onion. Archived through  indness of Karen Mintzias.. Calories per serving: 227Carbohydrates: 36 g Fat: 1 gDietary Fiber: 4. oregano.. H.8 mgSodium: 264 mg Protein: 15 g Posted by  elly roddy < roddy@falcon..

. Archived through  indness of Karen Mintzias.Preparation Method -------.Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.* Exported from MasterCoo  * Steamed Buns With Dipping Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.-------------------------------10 ounces spinach.-----------.minced 2 carrots -.. and the  ids ate "just a taste" Genie.-----------. Food & Wine RT [*] Mon Feb 27.KULIS [DAPREZ] Formatted by Sue Smith... I had two bowls for lunch yesterday and today....diced 4 cloves garlic -..  m@salata.-------------------------------1/4 medium red bell pepper -. H... SueSmith9@aol.com...Preparation Method -------.finely chopped (both white and green parts reserve 1*teaspoon for dipping sauce) 1 minced garlic clove (reserve 1/8 for dipping sauce) marinated mushrooms from above recipe 1/4 cup whole water chestnuts finely diced 1 tablespoon hoisin sauce 1 tablespoon all-purpose flour bun dough (see above recipe) 3 tablespoons low-sodium soy sauce 1 teaspoon white vinegar 1/4 teaspoon hot chili oil chopped cilantro for garnish ... ... frozen 1 small yellow squash -. 1995.finely diced (I'd use more next time ) 2 scallions -.minced 6 ounces v-8 vegetable juice 1/2 cup navy beans 4 cups water 1 teaspoon salt I just thru it all in the croc  and let it coo  on high all day.com using MMCONV.diced 1/2 small onion -.

5 minutes.Preparation Method -------.-----------. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Repeat with remaining buns.. 5-8 minutes. SueSmith9@aol. Repeat with remaining dough and filling.) Meanwhile. Arrange 8 of the buns at least 1" apart on prepared steamer rac . Archived through  indness of Karen Mintzias. Chop mushrooms (the pieces need to be fairly small to go in the dumplings) and add. with marinade. I filled the water to the highest water mar .. and gather up edges to enclose filling. Add water chestnuts and hoisin sauce. the reserved garlic. tender and coo ed through. Formatted by Sue Smith. 1 tablespoon water. 15-20 minutes.. (I did this in my Blac  and Dec er steamer. (To reheat. 11.try chopping up your favorite ff chinese dish and ma ing it into a filling! Posted by thorp@sas.. Flatten each ball with the palm of your hand into a 3" diameter circle. Individual recipes copyrighted by originator.com using MMCONV.* Exported from MasterCoo  * Stuffed Manicotti Recipe By : Judy Talbott in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -. if using. sprin le with cilantro. twisting edges together and pressing to seal. cover and steam until puffy. refilling after steaming 8 dumplings.. Sprin le wor  surface with flour. Serve freshly steamed buns immediately. and garlic.-------------------------------- . Cut dough into 16 equal pieces and roll each into a ball. 1995. so I'd recommend that you plan on *not* serving the first 2 or 3 you ma e to company. about 16" long and 1 1/2" wide.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. if using.. Place a heaping teaspoon of filling mixture in center of each dough round.. to peppers.In large non-stic  saucepan. the vinegar.upenn.. combine soy sauce. thaw until soft and steam until warmed through. until peppers are soft. which only allowed for 4 dumplings at a time... Place in large shallow saucepan or wo ..com. 3-4 minutes. and the hot chili oil. covering buns with plastic wrap. =-) Line steamer rac  with cheesecloth or wax paper (I used cabbage leaves). add 2" water. adding water to pan as necessary. prepare dipping sauce: In small bowl. Turn bun dough out onto prepared surface..) Enjoy! The recipe also says that you can use other veggies and sauces -.  m@salata. and coo .  nead 1 minute and roll into a log.. the reserved scallions. WARNING: This ta es a little practice. or cool and freeze for later use. add bell pepper. . with dipping sauce on the side.. scallions. stirring constantly. cover and bring to rolling boil. Cover and refrigerate until ready to use.. coo  until most of liquid has evaporated..

basil... parsley.12 16 1/2 1/2 1 2 1/2 1/4 3 ounces ounces teaspoon teaspoon teaspoon teaspoons cup teaspoon cups manicotti noodles tofu -.minced white pepper salt marinara sauce Preheat the oven to 375 Degrees F.minced italian parsley -... Add salt to taste. oregano. ma ing sure that the manicotti are not stac ed or overlapping. .. Stuff the manicotti noodles with the filling and place into a shallow 8" X 8" nonstic  ba ing dish. thyme..Preparation Method -------. Garnish with fresh herbs and serve.. and white pepper..minced 12 oz mushroom -.-------------------------------***pasta** 12 ounces pasta shells ***filling** 2 large garlic cloves -.soft dried oregano dried thyme fresh basil -....minced garlic -. garlic.-----------. Pour the Marinara Sauce over the manicotti and ba e for 30 mintues...NOTES : Garnish with Fresh Basil or Italian Parsley * Exported from MasterCoo  * Stuffed Shells With Fennel Sauce Recipe By : Jane Brody's Good Food Gourmet Serving Size : 4 Preparation Time :1:30 Categories : Amount Measure Ingredient -. or until the sauce is bubbling.coarsely chopped 1/2 cup red bell pepper -. rinse in cold water.finely chopped . In a large bowl mix the tofu. Coo  the pasta for 5 minutes in boiling water... and set aside..

.finely chopped fennel seed pepper salt tomatoes. Transfer mixture to a large bowl. salt and pepper. or until dish is heated through.. thyme.. Pour the sauce over the stuffed shells.. and coo  the mixture. Set aside. Add the Tofu and Cheese to the mushroom mixture. . Coo  until mushroom liquid evaporates.. Set the stuffed shells in a shallow ba ing dish that has been sprayed with oil. red pepper. pepper. Remove the foil.. FILLING: While the Pasta coo s. Stir in the tomatoes with their juice and the tomato paste... Preheat the oven to 350 Degrees F. Put the shells in the hot oven and ba e for 15 minutes..-----------.thinly sliced fennel bulbs -. stirring often. Press some of the filling into each of the coo ed shells. Add mushrooms.1 teaspoon 1/4 teaspoon 1/8 teaspoon 1 lb 6 oz 1 2 cup cups 1/2 teaspoon 1/4 teaspoon 1/8 teaspoon 1 can 1 tablespoon thyme salt -. cover the shells with foil. SAUCE: Saute scallions for three minutes. fennel seed. 1 onion (cut in thin strips) 1 carrot (diced) 1 celery stic  (diced) 1 cube vegetable flavour (oxo or similar) . another three minutes.optional pepper tofu mozzarella cheese..* Exported from MasterCoo  * Stuffed Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -. and coo  the sauce 5 minutes longer.. canned -. ta ing care to  eep separate so they won't stic . fat free ***sauce** scallions -.Preparation Method -------.-------------------------------8 tomatoes 200 grs red lentils or similar... sealing the edges. and toss to combine thoroughly..14-16 oz tomato paste PASTA: Coo  Shells.. and continue ba ing the shells for another 5 to 10 minutes. saute garlic. Add the fennel.. and salt.

saute the onion..if frozen 1 teaspoon dried thyme salt and blac  pepper -.. add coriander..etc for "sauteeing" some bread crumbs ( approx spoons) fresh coriander or substitute salt/pepper (to taste/optional) Boil lentils (salt to taste).com.. Posted by "Paul Carreno" <PCARRENO@acserv. pepper and cumin. Archived through  indness of Karen Mintzias. Formatted by Sue Smith. At this point is a good idea to test for taste with salt.. Put vegetable cube in and boil for 15 minutes.cowan.com using MMCONV..au> Digest [Volume 15 Issue 30] Mar 2. At the same time. 1995.. ( I save it to use as a sandwich juice and fill them with stuffing. bread crumbs and incorporate with vegetables.  m@salata. When brown add carrot. Add red lentils. At the end.Preparation Method -------.to taste 4 tablespoons chopped flat-leaf parsley non-stic  coo ing spray . drain Bon apetit!!! to the Fatfree tomatoes and remove core.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.-----------.-------------------------------1 large white turnip (about 1 large boiling potato (about 1/4 cup defatted vegetable broth 1 cup diced (1/4 inch) onion 1 cup diced (1/4 inch) red bell pepper 1 cup diced (1/4 inch) green bell pepper 1 cup corn  ernels... thawed -.* Exported from MasterCoo  * Sunday Vegetable Hash Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -. .. mix and put aside. SueSmith9@aol. Ba e for 45 min on Low...edu. Cut the top of spread).ad.. celery and coo  by moving the mix with a spoon (I use a wooden spoon).1 3 3 1 1 pinch tablespoons large or sprin le of ground cumin broth or balsamic vinegar or wine -. Individual recipes copyrighted by originator...

Bring to a boil and coo  until just tender. Archived through  indness of Karen Mintzias. I never use the nuts and it still tastes great. ..edu> to the Fatfree Digest [Vol. I especially li e to use Fuji apples. Toss with thyme.-------------------------------1 cup flour 1 cups sugar -. coo  over medium heat... Remove hash to a platter. mix first ingredients. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Formatted by Sue Smith..  m@salata. Add diced onion and peppers. coo  for 3 minutes longer.usi. Add corn and coo  for 1 minute. Pour vegetable broth into a large. 3. 8. (This recipe serves 6. salt..edu (Tabatha) to the Fatfree Digest [Volume 14 Issue 28] Jan.) Posted by Tabatha. Spray a pie pan with no stic  spray. We enjoy this warm but it is o  cold too! Posted by Linda Lu e <lu e@honeydew. I never use more than one cup on sugar . 1995..(1 to 1 1/2) 1/2 teaspoon vanilla 4 egg whites 1/2 cup chopped walnuts 2 teaspoons ba ing powder 2 cups finely chopped apple Preheat oven to 350 degrees F..wnin@smtp. Before ba ing I sprin le the top of the batter with a touch of cinnamon sugar.. slightly smaller than the s illet.com using MMCONV. Drain and remove to a bowl. Sprin le with remaining parsley.Preparation Method -------. Add to the turnip and potatoe mixture. non-stic  s illet. pepper and 3 table.spoons parsley.cc. or until bottom is slightly golden. Peel and cut turnip and potato into 1/4-inch dice... 2. Place in pot with water to cover. or until hash is golden 4. 1995. 28.wwu.. Individual recipes copyrighted by originator. . Put mixture in the pan and ba e for about 35 minutes. Stir in chopped apple. Add vegetables and weigh down with a heavy lid.com. 14 Issue 8] Jan.... SueSmith9@aol. for 4 to 5 minutes. Spray the s illet with non-fat spray. In a large bowl..depends on the sweetness of the apples I use. stirring.-----------. the mixture will be thic ..1.* Exported from MasterCoo  * Swedish Apple Pie (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Turn has over with a spatula. Coo  over medium heat for 5 to 7 minutes.

* Exported from MasterCoo  * Sweet And Sour Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.] Posted by nlehrer@isx. (Again these won't need coo ing. sweeter.. .... and simmer for 2-3 hours (longer the better). Archived through  indness of Karen Mintzias. FATFREE Recipe collections copyrighted by Michelle Dic  1995.Individual recipes copyrighted by originator.. SueSmith9@aol. slice or dice garlic ..-----------. cover... . so just add at the end) [If you're not a vegetarian.  m@salata.30 minutes (also add the more water appropriate for the amount of rice you add. sugar. The cabbage will have imparted its flavor and the tomatoes will have mellowed..com using MMCONV. . Don't be afraid to add more tomato.. then reduce heat.com.crush. I added 3/4 cup brown rice and 1 1/2 cup water the last 40 minutes) Or add a can of white or garbanzo beans...com. or more sour.com using MMCONV.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. You can also add rice during the last 45 .. or vinegar if you li e it more tomatoey.. For example.half onion and slice thinly to create half rings . SueSmith9@aol.  m@salata. Formatted by Sue Smith. Archived through  indness of Karen Mintzias. 1995.Preparation Method -------. Individual recipes copyrighted by originator.-------------------------------1 head cabbage 2 large cans crushed tomatoes with added puree (or some equivalent) 1 large onion 5 cloves garlic juice of 2 lemons or about 1/4 balsamic or wine vinegar 1/2 cup brown sugar 1 tablspoons of grated fresh ginger salt and pepper to taste ~ slice cabbage thinly to create cabbage strips. Formatted by Sue Smith. Taste a couple hours into the coo ing for adjustment. 15. you can use b**f or ch*c *n stoc .grate ginger Put everything in a large soup pot and add water to cover plus a little more.. Bring to boil.com (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. Even some browned ground m**t or soup bones.

.* Exported from MasterCoo  * Sweet Peppers & Onion Pizza Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -....-----------.com.. The resulting dinner passed the significant other test... 1995.  m@salata.. Posted by fran m@extendsys..(1 1/4 to 1 1/2) 1 teaspoon yeast 2 teaspoons sugar 3/4 cup hot water (120 deg) 1/4 cup corn meal (for flouring pan only) -----topping----1 (6oz) can tomato paste 1 medium yellow pepper 1 medium red pepper 1 medium yellow onion 1 (8oz) can mushrooms 1 cup ff mozzarella (or equivalent) 1 (14oz) can pealed italian tomatoes w/ garlic & spices ((drained)) 2 cloves garlic Preheat Oven to 450 deg. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com (Fran  I.. Place on a corn meal floured coo ie sheet. ( Mine was so large I had to trim it). Mason) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28. shred remaining ingredients place on pizza and slide in the oven for 15-20 minutes. First the crust.. SueSmith9@aol.com using MMCONV..Preparation Method -------. (I used a little oil spray to ma e the corn meal stic ) At last Toppings. Slice. lightly brush the dough with tomato paste (I ended up using only 1/2 of the can). Individual recipes copyrighted by originator. Add whole wheat flour and 1/2 Cup of the un-bleached flour and stir. mince.. Archived through  indness of Karen Mintzias. Roll dough on floured surface till thin and the size of a large coo ie sheet.. Wor  in the remaining flour till dough is dry enough to roll. Formatted by Sue Smith. In a large bowl dissolve the yeast and sugar in hot water.......------------------------------------crust----1/2 cup whole wheat flour 1 1/4 un-bleached flour -.

1995. 3..com using MMCONV.. Thic en with the cornstarch paste.-----------....  m@salata...peeled and cut into chun s 1 medium onion -.com..com> to the Fatfree Digest [Volume 15 Issue 31] Mar.-----------.semcor. cover and simmer for about 15 minutes or until the sweet potato is tender.... Source: Apparent original... .Preparation Method -------.. Enjoy.... Add the sweet potato and seasonings.... FATFREE Recipe collections copyrighted by Michelle Dic  1995.. adding more liquid if necessary...-------------------------------1 medium sweet potato -......Preparation Method -------. Reduce the heat. SueSmith9@aol. Stir until the curry powder forms a paste on the vegetables. Archived through  indness of Karen Mintzias.cut into chun s 1 teaspoon curry powder 1 pinch hot pepper fla es 1 water or vegetable broth 1 tb cornstarch mixed with a little cold water to form a thin paste "Saute" the onions in a wo  or large frying pan until soft. Posted by Ed Resnic <EResnic @wecnotes.-------------------------------12 sweet potatoes (pric ed all . Individual recipes copyrighted by originator..* Exported from MasterCoo  * Sweet Potato Curry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Formatted by Sue Smith...* Exported from MasterCoo  * Sweet Potato Whip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Add enough liquid to _almost_ cover the sweet potato and bring to a boil..

Mix together.  m@salata. Individual recipes copyrighted by originator. COMMENTS: The carrots help alleviate the sweetness of the potatoes. 7.. Formatted by Sue Smith. Let them cool to room temperature. Coo  the carrots in the broth until tender 20 to 25 minutes Reserve 1/2 c of broth. 1/2 c of broth.. Put in the oven for 15 minutes at 375 before serving.... Mash together and then put 1/2 in a food processor then do the other half...... SueSmith9@aol.* Exported from MasterCoo  * Sweet Potato-Parsnip Puree Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. This was a great dish to prepare the night before..1/2 cup 4 cups 2 1/4 pounds over with a for ) nonfat plain yogurt defatted chic en broth substitute carrots cinnamon or mace to taste (1/4 tsp) salt and pepper to taste (optional) Ba e the sweet potatoes at 375 for 1... Except that before serving you would need to put it in the oven for 30 minutes instead of 15 minutes.-----------..-------------------------------3 good sized sweet potatoes equal bul  in parsnips .. The food processor is not necessary if you have a good potato masher and the carrots are tender enough..Preparation Method -------. Reposted by Allison Kin ead <sasan @unx. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com using MMCONV.com> to the Fatfree Digest [Volume 16 Issue 3] Mar.com.25 hrs or until soft. 1995. Scoop out the inside of the cooled potatoes into a large bowl add the carrots. yogurt and cinnamon.sas. . Archived through  indness of Karen Mintzias.

com. Drain.-------------------------------1 cup 'sweet' rice 1 ripe mango 1/2 cup mashed low fat tofu 2/3 cup water 1/4 teaspoon salt 2 tablespoons honey 1 teaspoon vanilla 1 teaspoon lemon juice 1/4 teaspoon cinnamon 1/8 teaspoon guar gum to thic en Rinse the rice and let soa  in cold water for 5 to 10 hours... FATFREE Recipe collections copyrighted by Michelle Dic  1995.  m@salata. puree in food processor..1 teaspoon cumin Peel sweet potatoes and parsnips. Mix the puree and cumin and put in a casserole dish. mix again.. Spoon hot rice into small bowls.. and the water from coo ing ma es a good start on soup the next day. I subbed the cumin for a T of sesame tahini.. which can also be subbed for with a few drops of sesame oil if you can afford it.. Posted by "Anne. Peel and slice the mango Mix the last 7 ingredients and blend to a smooth cream.com using MMCONV.* Exported from MasterCoo  * Sweet Rice And Mangos Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. 1995. .. top with the chilled mango slices and spoon over the lightly warmed tofu cream. Archived through  indness of Karen Mintzias. serve. Allow to sit for 15 minutes for cumin flavor to develop.... Formatted by Sue Smith.Preparation Method -------..Cox" <20676AC@msu. 12. Roasted cashews or a few shreds of coconut may be added as a garnish only . cut into chun s.. Drain the rice well and lay in a thin layer on a steamer insert (cheesecloth on top of the insert may be needed if the holes are too large) and coo  over steam for about 40 minutes or until soft. I believe the cff would stay below 10%.edu> to the Fatfree Digest [Volume 14 Issue 12] Jan.. :more or less from Lorna Sass: Individual recipes copyrighted by originator. and coo  in water until soft. SueSmith9@aol.. Oh.. A pressure coo er speeds this up.-----------.

Mix well. Archived through  indness of Karen Mintzias. bell pepper. . Combine 1/2 cup of pineapple juice and remaining ingredients. 1995.-----------... onions.drained. Add pineapple ..if you wish....com.. Formatted by Sue Smith. Place peas and carrots in a colander. frozen 20 ounces pineapple chun s in juice -. When pasta is done. coo ed -.then 3rd 1/2 cup green onions -.. pour into the colander over peas and carrots. SueSmith9@aol. Chil thoroughly... ( the hot water will cool the vegetables slightly. Mix gently until well combined.rinsed and drained 1 cup red bell pepper -. Toss to combine.  m@salata.-------------------------------8 ounces pasta -.sliced thin. Pour over pasta mixture. Source: from a fatfree Oriental Delights coo ing class. 3. Mix several times while chilling.) Drain and place in a large bowl... and orange sections. .Preparation Method -------.peeled & sectioned -.. Posted by Barbara Zimmerman <barbara@crl.large -.thinly sliced 2 oranges. preferably overnight.cut into 3 pieces 1/2 cup orange juice wine vinegar 2 teaspoons honey 2 teaspoons dried basil 1 teaspoon orange peel 1/2 teaspoon garlic powder 1/8 teaspoon salt and pepper.com> to the Fatfree Digest [Volume 15 Issue 31] Mar. each Coo  pasta according to pac age directions for the minimum coo ing time.com using MMCONV. FATFREE Recipe collections copyrighted by Michelle Dic  1995. beans.* Exported from MasterCoo  * Sweet Sunshine Pasta Salad Recipe By : BOBBIE HINMAN (THE MEATLESS GOURMET) Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -... Individual recipes copyrighted by originator.spiral-uncoo ed 1 ounce peas and carrots.. reserved 2 cups blac  beans.

Stir in rice and beans. except rice & beans.... cover. Remove from heat. 45 minutes to 1 hour. * Exported from MasterCoo  * Taco Rice (With Beans) Recipe By : Bobbie Hinman in The Meatless Gormet Serving Size : 6 Preparation Time :1:15 Categories : Amount Measure Ingredient -.chopped 1/2 teaspoon oregano 1/8 teaspoon garlic powder 1 cup brown rice 16 oz pinto beans... When mixture boils again.. then reduce heat to medium-low..-----------.Preparation Method -------... stir.Serving Ideas : sprin le w/ fat-free Parmesean cheese * Exported from MasterCoo  * .NOTES : eat it up in the next couple of days.. and simmer until most of the liquid has coo ed out...... Mix well...-------------------------------2 cups water 8 ounces tomato sauce 1 pac age taco seasoning mix 1 cup corn 1/2 cup green pepper -.. it doesn't  eep so well...... combine all ingredients. . canned In a medium saucepan.. Bring mixture to a boil over medium heat..... and set aside covered for 5 minutes......

Add the tomato paste. corn. . flour. garlic.2" by 12" lasagna pan that is nonstic  or coated with vegetable oil spray. and salt. bell pepper. frozen concentrate 1/4 cup tomato paste 1 cup chopped tomatoes 3 tablespoons jalapeno peppers -. braise the onions. Stir the sugar.diced 2 cups coo ed  idney beans 1/4 cup green peas 1/4 cup corn  ernels 1/2 cup carrots -. To assemble. Ba e for about 30 minutes. Set aside under a damp cloth. and coriander in the apple juice concentrate in a large s illet or a heavy pot. Preheat the oven to 350 Degrees F. then mix until smooth. carrots. Then add the beans. spread the batter over the vegetables as evenly as possible. chopped tomato.-------------------------------crust: 1/2 cup cornmeal 1/2 cup flour.Preparation Method -------.chopped 1/8 teaspoon salt vegetable broth For the crust.Tamale Pie Recipe By : Carol Connell. peas. chili powder. and parsley.-----------. and corn  ernels into the batter. until the top is bubbling and the crust is just beginning to brown at the edges. For the filling. adding vegetable broth as needed to  eep the vegetables from stic ing. Pour into a 7-1.chopped 3 tablespoons fresh parsley -. cayenne. from Reversing Heart Disease(Ornish) Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -. Add the salt. mix together the cornmeal. Gradually add the yogurt and water.finely chopped 1/2 cup red bell pepper -. all-purpose 1 1/2 teaspoons ba ing powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water 1 teaspoon sugar 1/2 teaspoon cayenne 1/4 cup corn  ernels filling: 1 cup chopped onions 6 garlic cloves 1 tablespoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon coriander 1/4 cup apple juice. and diced jalapeno peppers. ba ing powder. cumin. Braise for about 10 minutes.

.-------------------------------- . Panitz" <buglady@access..) Source: Copyright 1994..com using MMCONV..Preparation Method -------. [Thawed... 1995.... I assume] Mix with other ingredients.. Archived through  indness of Karen Mintzias..Preparation Method -------.. (Their nutritional analysis assumed low-fat dressing instead of FF.-----------.Serving Ideas : serve with citris-based salad * Exported from MasterCoo  * Tex-Mex Caviar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.net> to the Fatfree Digest [Volume 16 Issue 4] Mar.....-------------------------------1 10 oz pac ag frozen blac -eyed peas 1/4 cup chopped sweet red pepper 1/4 cup chopped sweet green bell pepper 1/4 cup chopped red onion 1 tablespoon chopped fresh jalapeno pepper 2 tablespoons chopped parsley 1/4 cup ff italian dressing Rinse and drain peas.* Exported from MasterCoo  * Tig's Unsausage & Pasta Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. Individual recipes copyrighted by originator. 8.-----------. SueSmith9@aol...... FATFREE Recipe collections copyrighted by Michelle Dic  1995...  m@salata..... Giant of Maryland Consumer Affairs Dept. .digex. Posted by "Aliza R...com. Formatted by Sue Smith. so I'm leaving it off....

combine veg broth. onion.  m@salata. Archived through  indness of Karen Mintzias.* Exported from MasterCoo  * Tofu Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. bay leaves. SueSmith9@aol..or another variety -..some blac  pepper & a dash of lemon juice -.-------------------------------1 medium green pepper 1 large yellow onion 2 celery 1 clove garlic 1 (14oz) can stewed tomatoes 1 (14oz) can tomato sauce 1 (14oz) can red  idney beans 1 (14oz) can chili beans .i suppose) thinly sliced serrano chilis (or more -.. Ladle into bowls and serve. bell pepper. Add pasta shells and simmer another 7 to 9 minutes.-----------.if you li e) small shell pasta frozen peas 1. until coo ed tender... and serranos.thinly sliced bell pepper (your choice of color) -..chopped green onions -.com using MMCONV.CA (Thom Harvey) to the Fatfree Digest [Volume 16 Issue 14] Mar..... FATFREE Recipe collections copyrighted by Michelle Dic  1995. In a large pot.com.. Add peas and heat to warm.diced bay leaves lemon pepper (or -.. 2.sliced (vegetarian sausage substitute) onion -. 18. lin s. Simmer for 20 minutes.5 1 1 3 1 2 cups pac age medium 1/2 teaspoon 1 1 1 cup cup vegetable broth morninstar lin s -. green onion.. 1995. Formatted by Sue Smith. Individual recipes copyrighted by originator.. .. 3. Source: recipe from another list Posted by tharvey@Direct.Preparation Method -------. lemon pepper..

* Exported from MasterCoo  * Tofu Potpie Recipe By : Judy Krizmanic (A teens guide to going vegetarian) adapted Serving Size : 6 Preparation Time :1:30 Categories : Amount Measure Ingredient -.-----------. Cover and coo  2 minutes or until vegs are tender.celery and garlic with a little vegetable. Add peas (and/or other vegs) and mushrooms (if using)..  m@salata. .or barley flour 1/2 cup flour.Preparation Method -------.com (Fran  I... onion.or other frozen veg 1/2 cup mushrooms -. Cover and coo  3 minutes. FATFREE Recipe collections copyrighted by Michelle Dic  1995.chopped (optional) 1/4 cup flour 1/4 teaspoon pepper 1/2 teaspoon poultry seasoning 1/2 cup s im mil  16 ounces tofu. 28. 1995. cover.diced 1/2 cup onion -. SueSmith9@aol......1 1 tbl chili powder (to -. Individual recipes copyrighted by originator.com using MMCONV. firm -. In a small bowl.com. Archived through  indness of Karen Mintzias... Bring to a slow boil and simmer covered for at least 45 minutes.diced 1 cup carrots -. (I li e to ma e it in the morning and simmer all day ma es the house smell good) Posted by fran m@extendsys. frozen -. and coo  5 minutes. pepper .. bring vegetable broth to a boil over medium-high heat. Then just add all the canned item juice and all to the pot along with the tofu. Add potatoes..(1 to 3) your taste) ca e lowfat extra firm tofu (cut into 1/2-3/4 "cubes) Saute pepper.chopped 1 cup green peas.. combine flour.cubed salt FILLING In a large saucepan. stoc  (or water) in a large pan (I use my Dutch oven). Add carrot. whole-grain wheat -.-------------------------------crust 3/4 cup flour -.or ww pastry flour 1/2 teaspoon salt 2 teaspoons ba ing powder 3/4 cup water filling 2 1/2 cups vegetable broth 3 cups potato -. Mason) to the Fatfree Digest [Volume 14 Issue 28] Jan.. onion. Formatted by Sue Smith... and celery (if using for or with peas).

-----------. stir constantly for about 3 minutes..optional 1/2 teaspoon dry mustard Preheat oven to 375 degrees.. Gradually add to the vegetable mixture..... . Add salt to taste...-------------------------------1 small onion -.... Stir in remaining ingredients... or until mixture is thic ened and bubbly..thinly sliced 1 cup pinto beans -. Ma e dumplings out of crust mixture.. In a 10 inch s illet... Cover and ba e 25 to 30 minutes... Remove from heat. Spoon mixture into 1 quart casserole..coo ed 1 cup garbanzo beans -.thinly sliced 1/4 cup celery -.Bean Ba e Recipe By : 71 Low Fat & Fast Meatless Recipes ..Vegetarisn Times Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -. Ba e 40 minutes or until crust is done. Over medium-high heat. Add s im mil  (or soy mil  or water) and beat together well.- . Heat oven to 350 Degrees F. Spoon tofu-vegetable mixture into 2 quart square casserole. .Preparation Method -------.and poultry seasoning.* Exported from MasterCoo  * Tri ... combine onion and celery.. Coo  in water over medium heat until vegetables are tender.. or until hot and bubbly. Remove from heat and stir in tofu cubes. Let stand 10 minutes before serving. frozen concentrate -.coo ed 1 cup lima beans -. stirring occasionally.. stirring well.defrosted 1 tablespoon light molasses -......coo ed 2/3 cup tomato sauce 1/4 cup apple juice. To assemble..

com using MMCONV. "Saute" bell pepper.Preparation Method -------... 10. Posted by Thomas P Collins <tcollins@magnus.* Exported from MasterCoo  * Tvp "Sloppy Joes" Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -...* Exported from MasterCoo  * Twice-Coo ed Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -..-------------------------------1 cup tvp 3/4 cup boiling water 1 green bell pepper -.minced 1/3 cup water 2 8 oz cans tomato sauce 1 1/2 tablespoons red wine vinegar 1 tablespoon molasses 2 tablespoons chili powder 1 1/2 teaspoons garlic powder 1/4 teaspoon tabasco sauce hamburger buns Combine TVP and boiling water and set aside. Archived through  indness of Karen Mintzias. about 5 to 7 minutes.  m@salata.edu> to the Fatfree Digest [Volume 14 Issue 10] Jan. SueSmith9@aol.ohio-state.acs. Add TVP and remaining ingredients and coo  over medium heat for 5 to 10 minutes until heated through. Serve on toasted hamburger buns.-----------.diced 1 onion -.minced 1 carrot -. . Formatted by Sue Smith.. onion....-----------....Preparation Method -------.-------------------------------12 potatoes (do not peel) 1 garlic powder to taste 1 old bay seasoning (or chili . 1995.com.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. :From Vegetarian Times (modified): Individual recipes copyrighted by originator. celery and carrot in 1/3 cup of water in a deep s illet or dutch oven until soft..minced 1 stal  celery -...

) Source: This is a combination of recipes by Mary McDougal. Posted by "Anne.. 3 cups whole rye flour 1/3 cup whole buc wheat flour 1 1/4 teaspoons salt Mix the dry ingredients.. 11.. Broil until browned and crusty on the surface..* Exported from MasterCoo  * U rainian Rye Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -.. but were only about 4" long (20 lbs for $1.powder) to taste Scrub the potatoes and cut in half lengthwise. Use water on your hands to  nead the dough for 5-10 minutes... SueSmith9@aol.com.Cox" <20676AC@msu.they loo ed li e perfect little Idahoes. Sprin le liberally with spices. how could I resist?). Individual recipes copyrighted by originator.-----------. Remove the potatoes carefully with a slotted spoon and set them on a coo ie sheet or ba ing pan.. and other lister members who too  more care. Again .. Add 3/4 cup of the coffee and the yeast solution. Archived through  indness of Karen Mintzias.  m@salata. using the right potatoes for any recipe can matter! Fanatical grin . If necessary. but not falling apart. cut side up. Russets would probably wor  well.-------------------------------1 teaspoon yeast 1/4 cup warm water dissolve the yeast in the water 1 cup strong coffee 1 teaspoon blac strap molasses (optional) add molasses to the coffee. 1995.com using MMCONV. Cover and let rest for 2 hours at room temperature. Again. I thin  Yu on Golds and other thin-s inned varieties would tend to fall apart. .. FATFREE Recipe collections copyrighted by Michelle Dic  1995. In the Kitchen with Rosie.. too. use water on your hands and  nead the dough briefly. Seriously. You could also ba e for an hour or so if you don't have a broiler..edu> to the Fatfree Digest [Volume 16 Issue 7] Mar... use the rest of the coffee if the mixture is too dry.. Put them in a big pot with water to cover and boil.. Coo  until done (for  goes in easily).Preparation Method -------. I used the lower grade Idaho potatoes for this.99. Formatted by Sue Smith. It won't really rise much.

with a pan of water in the oven. for 20 minutes.. until the dough is soft.) for about 45 minutes. Shape the dough into 1 or 2 long s inny loaves. for another 30 minutes. Ma es about 1 gallon.-----------.cover. :Another vlf rye bread recipe from Laurel Kitchen's Bread Boo . . There will be little rise.. Posted by Timo <tbraam@census. Not quite verbatim: Individual recipes copyrighted by originator.. Add barley and coo  10 minutes. 1995.quartered 2 carrots -. Place the dough on a coo ie sheet.Preparation Method -------. 13. either greased or dusted with flour.crushed 4 red potatoes -. ..... 1995.. white part only chopped 2 cloves garlic 1 can (28 oz) tomatoes -. onions and lee . SueSmith9@aol. Add remaining ingredients and coo  20 minutes or until barley is done. Formatted by Sue Smith.sliced 1 celery stal  -.com using MMCONV. F. and let rise for 30 minutes more.* Exported from MasterCoo  * Vegetable Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Posted by Lois Patterson <lpat@unixg. again using water on your hands.com. Archived through  indness of Karen Mintzias.gov> to the Fatfree Digest [Volume 14 Issue 13] Jan.-------------------------------1/2 cup chopped onion 1 lee .ca> to the Fatfree Digest [Volume 14 Issue 24] Jan.  m@salata. Ba e at 375 deg. Proof the dough in a warm and humid place (85 deg F.. covered with a damp cloth.. FATFREE Recipe collections copyrighted by Michelle Dic  1995.sliced 1/2 cup barley 1 1/2 cups corn 1 cup (frozen) peas 1 can (16 oz) white beans (drained) 1 teaspoon basil 1 bay leaf 1 tablespoon salt 1 teaspoon blac  pepper Saute garlic. Ba e at 450 deg. celery and carrots and coo  25 minutes. without the water.. Add tomatoes and one can water... 24. potatoes....ubc.

drained 1 1/3 cups blac  beans.... Spoon the puree into a lightly greased 9" pie plan. Saute 2 cloves garlic for 1 min. Place the Pinto beans. Sprin le with papri a if desired.-------------------------------5 garlic cloves -..thinly sliced 1 cup canned tomatoes -...Preparation Method -------...Individual recipes copyrighted by originator. remaining garlic and tomatoes in food processor. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Then spoon the mashed potatoes on top.. Chic peas. Formatted by Sue Smith..crushed 1 red bell pepper -. .... salt. stirring occasionally for 4 minutes.....chopped 2 medium zucchini -. SueSmith9@aol. Ba e uncovered for 25 minutes.* Exported from MasterCoo  * Vegetarian Shepherd's Pie Recipe By : Readers Digest..  m@salata.drained 3 cups mashed potatoes 1/4 teaspoon papri a Preheat the Oven to 375 Degrees F. Add the red and green peppers. or until the potatoes are lightly browned. and zucchini and saute. coo ed -.. .crushed 1/2 teaspoon salt 1/8 teaspoon pepper 1 1/3 cups pinto beans.* Exported from MasterCoo  * .... and puree until smooth. coo ed -. Add 3/4 cup of the crushed tomatoes... One Dish Meals The Easy Way Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -... and blac  pepper.-----------. Top with the s illet mixture... and coo  uncovered three minutes longer.com.drained 1 1/3 cups chic peas..chopped 1 green bell pepper -. Archived through  indness of Karen Mintzias... coo ed -.. or until tender. Blac  Beans.com using MMCONV.

fish out the veggies. The great thing about this. too!) A bunch of parsley is nice. and add all the peelings and trimmings you've saved up. a couple of whole allspices. The rest is pure invention. After roasting. and they develop a sweetness). shriveled ones are the best). plus any veggies you've had around long enough they're beginning to loo  a little tired. I've been ma ing mt own for several years. The roasting and the apple (or pear) seem to be  ey.Preparation Method -------.com. put them in a stoc pot. Archived through  indness of Karen Mintzias. several carrots. now and I thin  it's great. Toss them with several cloves of garlic. (This  ind of caramelizes them. and enough water to cover everything by 2 inches.net (Jerry Schafer) to the Fatfree Digest [Volume 16 Issue 21] Mar. . sauteeing. maybe some dill seeds.-------------------------------1 onions 1 lee s 1 carrots 1 celery 1 apple 1 garlic 1 mushrooms 1 ginger 1 lemon grass (opt) 1 peelings & tired old vegetables 1 parsley 1 peppercorns 1 fresh or dried herbs (thyme dill -. I got a couple of ideas from the owner of a Seattle restaurant called Dahlia. 1995. simmer for 20-30 minutes (I've let it go a lot longer. a few slices of fresh ginger (peel and all). coo ing pasta or rice and whatever else. strain. Roast all this is 500 degree oven for about 20 minutes until very brown.com using MMCONV. just the main principles. Formatted by Sue Smith. (Or fresh ones. sprigs of dried or fresh herbs (thyme is especially good). lemon grass is good if you have it and a couple sprays of Pam. lee s. is the recipe really doesn't matter.allspice) 1 water to cover by two Cut in big chun s (maybe quarters) a couple onions. SueSmith9@aol. 25. Posted by jschafer@medio. Source: I'm very enthusiastic about vegetable stoc .  m@salata. some mushrooms (old. peppercorns.Veggie Broth (Stoc ) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Use whatever veggies you've got and li e (or get rid of some you don't). some celery ribs and an apple. too). and you have great stoc  for soup.-----------. Bring to a boil. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Individual recipes copyrighted by originator.

.. basil....com.com using MMCONV.... FATFREE Recipe collections copyrighted by Michelle Dic  1995..* Exported from MasterCoo  * Veggie Sloppy Joes Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -.... Source: On the way home from wor  last night I suddenly got a craving for a sloppy joe so I came up with the following recipe.coo ed (i used better 'n burgers) 1 spices to taste : oregano parsley.... Oven-ba ed french fries and corn go well with the sloppies... Simmer on low heat for 10-15 minutes..  m@salata.. Posted by terri@vt. Formatted by Sue Smith.Preparation Method -------. Serve on a whole-wheat h*mburger bun (if you're luc y enough to find one).. garlic blac  pepper -. SueSmith9@aol. Individual recipes copyrighted by originator..-------------------------------1 veggie burger patty -..-----------.... Mix in remaining ingredients and bring to a boil.. . Archived through  indness of Karen Mintzias.....cayenne pepper chili powder 1 teaspoon sugar (yes I'm the person with high triglycerides) 1 small can tomato sauce 1 small can tomato paste Crumble coo ed veggie burger into saucepan.* Exported from MasterCoo  * Winter Squash And Fruit Recipe By : Serving Size : 1 Preparation Time :0:00 ..edu (Terri Whaling) to the Fatfree Digest [Volume 16 Issue 19] Mar. 1995. 23...

. Individual recipes copyrighted by originator...com> to the Fatfree Digest .* Exported from MasterCoo  * Yams And Bbq Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -... the more the flavors blend. You need enough liquid to  eep it from burning.  m@salata. I ba ed it for 1 1/2 hours more at 325 degrees.Preparation Method -------------------------------peeled winter squash yam dried fruit apple pear banana cider cinnamon allspice Grated lemon and orange Peel Nonstic  coo ing spray (optional) Cut vegetables and fruit into small pieces.Categories : Amount Measure -------. Posted by Cindy Tobias <CLTOBIAS@CCIT... Ba e for at least 45 minutes more..ARIZONA...com. This comes out so sweet it could be either an accompaniment for a meal or a dessert.. Mix with cider and spices. Remove cover and add more cider if necessary.-----------2 cups 1 large 1/2 cup 1 1 1 1/2 cup 1 teaspoon 1/2 teaspoon 1 Pinch Ingredient -. Posted by Barbara Zimmerman <barbara@crl. FATFREE Recipe collections copyrighted by Michelle Dic  1995. Archived through  indness of Karen Mintzias. SueSmith9@aol.. This is a slight modification of a recipe I found in a Blue Cross magazine.. The longer you ba e it..com using MMCONV.-------------------------------1 text recipe Ba e 2 or 3 yams until tender Slice the yams into barbeque sauce Heat Serve alongside two ripe sliced mangoes.Preparation Method -------. Spray ovenproof container with nonstic  coo ing spray. Put vegetables and fruit into it and cover..EDU> to the Fatfree Digest [Volume 14 Issue 22] Jan. Formatted by Sue Smith. but not too much. 22.. Ba e in 350 degree oven for 45 minutes. 1995. .-----------.

put into the blender a portion at a time.-----------. ... 14 Issue 9] Jan. It thic ens by itself. Formatted by Sue Smith....* Exported from MasterCoo  * Yucca Root Soup Or Manioc Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -.com> to the Fatfree Digest [Vol. SueSmith9@aol.  m@salata.peeled and cut into pieces 5 teaspoons organic gourmet veggie broth 5 cups water (more if needed to cover the veggies) 2 onions -.. 30...com using MMCONV. Formatted by Sue Smith....-------------------------------1 yucca root -. 9... Individual recipes copyrighted by originator.. It made about 4-5 good sized bowls of soup.... Serve with some good bread Posted by Barbara Zimmerman <barbara@crl...com. Add salt and pepper to taste.[Volume 16 Issue 26] Mar. FATFREE Recipe collections copyrighted by Michelle Dic  1995.com. FATFREE Recipe collections copyrighted by Michelle Dic  1995..  m@salata... 1995.com using MMCONV..Preparation Method -------... When tender...* Exported from MasterCoo  * .. SueSmith9@aol.. Archived through  indness of Karen Mintzias.chopped and sauteed 1 in some of the broth salt and pepper to taste Boil the yucca root pieces in the broth until tender (about 20 minutes) along with the sauteed onion pieces. .. Individual recipes copyrighted by originator.. 1995. Archived through  indness of Karen Mintzias..

. Add chiles.Ziti With Garlic & Sundried Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -. Posted to the Fatfree Digest Wed.. FATFREE Recipe collections copyrighted by Michelle Dic  1995. SueSmith9@aol... Simmer until the pasta is done. In the meantime: Saute garlic in wine until soft. .the dry ones) 1 tablespoon dried chiles (or to taste) 1 tablespoon red wine 1/2 cup fat free alpine lace mozzarella (really tastes more li e monterey jac ) 1 cilantro "pesto" (recipe follows) Put up water for pasta. add pasta when ready.Preparation Method -------.  m@salata.ota.. It will reduce to about 3/4 c. add sauce and cheese and toss... Brenda" <bHahn@tis. lettuce and red pepper salad. Serves 4 .gov (Tom Kreider) Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -.. drain.. Formatted by Sue Smith..-------------------------------1/4 cup vegetable broth .-------------------------------3/4 pound ziti 1 cup tomato sauce 4 cloves garlic -. Top with about 1 T pesto.serve with some nice bread and spinach. Cilantro "Pesto": Process 2 cloves of garlic in food processor.com using MMCONV. 09 Mar 94 08:25:00 by "Hahn. saute until fragrant..minced 2 tablespoons diced sundried tomatoes (not the oil marinated ones .. When the pasta is done. Puree to a fine paste. Add 1 cup cleaned cilantro leaves..Preparation Method -------.com. return to pot..* Exported from MasterCoo  * Ziti With Great Northern Beans Recipe By : t reider@census.-----------.. Add tomato sauce and tomatoes.-----------.. Archived through  indness of Karen Mintzias.gov> Individual recipes copyrighted by originator.

2 20 1 10 1/2 cup cloves ounces cup ounces 1/2 cup 1/4 teaspoon 1/2 teaspoon 1/2 teaspoon onion -.com using MMCONV....gov (Tom Kreider) to the Fatfree Digest [Vol. Formatted by Sue Smith.chopped pepper thyme -. SueSmith9@aol. FATFREE Recipe collections copyrighted by Michelle Dic  1995.2 g ) Calories from Protein: 16 % Carbohydrate: 80 % Fat: 4 % Posted by t reider@census.  m@salata. 9. 1995.. Serve over ziti and sprin le with parsley..com..ground basil Coo  ziti al dente and drain. saute until clear.5 g ) Total Fat ( 1.. Archived through  indness of Karen Mintzias. add tomatoes and simmer 10 minutes. coo ed ziti pasta parsley -. low sodium navy beans.. Nutritional Analysis Calories ( 253 cal) Protein (10.. heat stoc  add onions and garlic.- .. :Great! It's from 500 Fatfree Recipes: Individual recipes copyrighted by originator..minced tomatoes.. 14 Issue 9] Jan.. add beans and seasonings...chopped garlic -.. simmer 10 more minutes. .

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