Vegetable Paella

ONE
1 onion, chopped
6 cloves garlic, minced or pressed
1 onion, chopped
1 tsp olive oil

TWO
1 green or red bell pepper, chopped
1/4 butternut squash, cubed
a few florets of broccoli, fresh or frozen
1/4 cup green beans, fresh or frozen
1/4 cup green peas, fresh or frozen
1 cup arborio rice
(any other vegetable you may want to add or substitute...)

THREE
3 cups vegetable broth or water
1 tsp turmeric
1 tsp thyme

1 lemon, to serve

In a large pan, sauté the ingredients in ONE, covered, over low heat, until the onions are translucent. Add the ingredients in TWO and sauté for about 3 more minutes. Add the ingredients in THREE and mix well. Turn the heat up and bring to a boil. Lower to medium heat and cook, uncovered, until the liquid has evaporated and the rice is tender. Add more water/broth if needed. Turn off the stove, cover the paella and let it sit for 10 minutes. Serve with a slice of lemon (Squeezed lemon brings a whole new dimension to this dish!)

Black Bean Chili

ONE
1/2 cup water
2 medium onions, chopped
6 cloves garlic, minced or pressed

TWO
1 tbsp cumin
1 tbsp coriander

THREE
2 bell peppers, chopped
1 cup mild or medium salsa

FOUR
30 oz black beans, drained and rinsed (2 cans)
15 oz chopped tomatoes with juice

FIVE
11 oz frozen corn kernels (one bag)

SIX
1/4 cup chopped cilantro
hot sauce, to taste
salt, to taste

In a pan, cook the ingredients in ONE, over low heat, for about 5 minutes. Add the ingredients in TWO and cook for a minute. Add the ingredients in THREE and simmer, covered, for about 10 minutes. Add FOUR and cook for another 10 minutes. Add FIVE and cook for five minutes. Add SIX and cook for a couple more minutes.

Serve over rice or by itself, or with a dollop of fat-free plain yogurt.

Original from Moosewood Low-Fat Favorites

Chickpea Spinach Stew

ONE
1 onion, chopped
3 cloves garlic, pressed or minced
2 carrots, chopped
1 tsp olive oil

TWO
2 cups dry chickpeas
5 cups water or vegetable broth
salt, to taste
pepper, to taste

THREE
1 large bag frozen spinach

In a large pot, sauté the ingredients in ONE. Add the ingredients in TWO, bring to a boil, and cook over low heat, covered, for about 1 hour, adding more water or broth, as necessary (if using a pressure cooker, cook for 12 minutes then turn off heat and let stand until cool enough to open). Add the spinach and cook for about 5 more minutes or until wilted.

Banana Apple Cake

ONE
3 cups flour
2 cups brown sugar
1 tsp salt
1 tsp cinnamon
1 tsp baking soda

TWO
1 1/4 cups apple sauce
3 egg replacer (or egg whites)
8 oz crushed pineapple with juice
1 1/2 tsp vanilla extract
2 large overripe bananas, mashed
5 medium apples, peeled, cored, and shredded

Preheat the oven to 350 F. Cover a spring cake pan with parchment paper, lightly grease and flour. IN a bowl, mix the ingredients in ONE. In a separate bowl, mix the ingredients in TWO. Fold the dry into the wet ingredients and mix. Pour the batter into the pan and bake for about one hour or until firm in the center.

Original from Allrecipes.com

Lentil Stew

ONE
1 onion, chopped
3 cloves garlic, pressed or minced
1 tsp olive oil

TWO
2 cups green lentils
5 cups water
1 large carrot, chopped
2 bay leaves
1 tsp rosemary
1 tsp oregano

THREE
2 tbsp tomato paste

FOUR
vinegar, to taste

In a large pot, sauté the ingredients in ONE, over low heat, covered, until the onions are translucent. Add the ingredients in TWO, bring to a boil, cover, and simmer for 10 minutes. Add the ingredients in THREE and simmer, covered for about 30-40 minutes or until lentils are tender (add more water is too thick). Add vinegar, to taste.


(If using a pressure cooker, sauté the ingredients in ONE, add the ingredients in TWO and pressure cook for 10 minutes. Cool down, open the cooker and add the ingredients in THREE. Simmer for 5 minutes)

Original from Allrecipes.com

Fall Split Pea Apple Soup

ONE
1 tsp olive oil
3 cups chopped onion

TWO
1 1/2 tsp ground cumin
1 tsp coriander
1/2 tsp turmeric
1 tbsp grated fresh ginger

THREE
1 cups split peas
1 medium sweet potato, chopped
2 medium apples, peeled and chopped
2 tsp chili powder
1 cinnamon stick

FOUR
1 medium tomato, chopped
2 tbsp fresh squeezed lime juice
1 tbs soy sauce

salt, to taste

fat-free yogurt (optional)
cilantro (optional)

In a large sauce pan, sauté the ingredients in ONE, until translucent. Add the ingredients n TWO and cook for one more minute. Add the ingredients in THREE, bring to a boil, and reduce the heat. Simmer, covered, for about 40 minutes or until the split peas are tender. In a bowl, mix the ingredients in FOUR. When the split peas are tender, add the tomatoes to the pan. Blend about 3/4 of the soup. Serve with a dollop of fat free yogurt and cilantro.

Original in Moosewood

Sweet Brown Bread

2 cups non-fat milk
1 cup sugar
1 cup (unsulfured) molasses

1 1/2 cups all-purpose flour
1 1/2 cups whole wheat flour
1/2 tsp salt
1 tsp baking soda
3 tsp baking powder

Makes two.
Lightly grease and flour two loaf pans. Pre-heat the oven to 350F.
In a bowl, mix the ingredients in ONE. In another bowl, shift the ingredients in TWO. Slowly fold the dry ingredients into the wet, stirring to avoid lumps. If you get them, use an electric beater to get smoothen your batter. Pour the batter into the pans and bake for about 40 minutes, or until firm.

Original from Allrecipes.com

Lentil Orange Soup

ONE
1 onion, chopped
6 cloves garlic, pressed
1 tsp olive oil
1 carrot, chopped
1 stalk celery, chopped

TWO
2 cups red lentils
2 cups orange juice
juice of 1 lemon
5 cups water or vegetable broth (more if needed)
1 tsp thyme
salt, pepper, and cayenne pepper, to taste
2 tbsp brown sugar

fat-free plain yogurt (optional)

In a  pan, sauté the ingredients in ONE. Add the ingredients in TWO, bring to a boil. Lower the heat and simmer, covered, for 20 minutes. Lightly blend with a handheld mixer or blender (about 4 pulses). Serve with fat-free yogurt.

UP-date

It's that time of the year again, when I get an MRI to see if the cyst is gone. After two years, it has basically not changed size, so it is time for more drastic measures. Next Thursday I'll be going in for an endoscopic ultrasound, during which my doctor will take pictures and drain the fluid and analyze it to make sure it is just a pseudocyst. What else could it be? I asked, since he didn't seem willing to give me that information. A growth, he said. Cancer?, said I. No, but it is considered pre-cancer, so we would have to take it out.
Ok, fine. After two years of having this thing you are telling me it could be something else? He seemed pretty sure it is just a cyst, and I want to believe him. I am actually pretty excited to have this thing drained. Now, that doesn't mean I'd go off the diet, but at least I'd know I don't have something growing inside of me, at least for some time, since it could actually fill up again. The human body is indeed a mysterious thing.

Basil Sun-Dried Tomato Bread

ONE
1 envelope active dry yeast
1 cup warm water
2 tbsp sugar

TWO
1 1/3 cup chopped fresh basil
2 tbsp olive oil
6 cloves garlic

THREE
1/3 cup flour
1/3 cup whole wheat flour
1 tsp salt
3 tbsp chopped sun-dried tomatoes

Preheat the oven to 375F.
In a bowl, mix the ingredients in ONE. Cover with a cloth and set aside. In a blender or with a mixer, blend the ingredients in TWO. In a bowl, pour the ingredients in THREE. Add the yeast and the basil mixtures and fold together into a batter. Add more water or flower as needed. Lightly grease and flour a bread loaf pan and pour the batter into the prepared pan. COver with a damp cloth and let it raise in a warm place for 30 minutes. Bake for 45 minutes.

Original in Allrecipes.com

Gobi Aloo (Curried cauliflower)

ONE
1 1/2 tsp cumin seeds
4 garlic cloves, pressed
1 tbsp grated fresh ginger
1 tsp olive oil

TWO
2 medium potatoes, peeled and cubed
1 tsp turmeric
1  tsp paprika
1 1/2 tsp ground cumin
1 tsp garam masala
1/3 water (more if needed)

THREE
1 medium cauliflower, cut in florets
1 tbsp chopped fresh cilantro
salt, to taste

In a saucepan, sautee the ingredients in ONE for a few minutes, over low heat. Add the ingredients in TWO and simmer, covered, until the potatoes are almost tender (about 15 minutes). Add more water if needed. Add the ingredients in THREE and simmer, covered, until all the vegetables are tender.

Original from Allrecipes.com

Veggie Egg-White Quiche

ONE

2 cups egg whites (or egg whites of 12 eggs)

1/4 cup fat-free milk

salt and black pepper

2 tomatoes, squeezed and seeded, chopped

fresh chopped basil, about 8 leaves

4 oz shredded cheese (I use a 75% reduced-fat cheddar)

TWO

1 tsp olive oil

2 leeks, thinly sliced

1 onion, thinly sliced

1 carrot, chopped

salt, to taste

fresh spinach

In a bowl, mix the ingredients in ONE. In a saucepan, sauté the ingredients in TWO, covered, over low heat, until the onions are translucent. Add the spinach and cook until wilted. Pour into the egg mixture. Lightly grease an oven-safe dish. Bake for about 45 minutes until the center is set. Serve with salsa fresca or pico de gallo, and hot sauce.

Kale Soup

ONE
1 large onion, diced
4 cloves garlic, pressed
1 tsp oil

TWO
1 bunch kale, chopped
1 can (15oz) canned tomatoes
8 cups vegetable broth (or water)
1 bay leaf
1 tbsp oregano
1 tbsp dry basil
1 tsp chili powder
1 tbsp sweet paprika
5 potatoes, chopped
salt and pepper, to taste

THREE
2 cans beans (cannellini, garbanzo, black-eyed peas...)

In a large, large pot, sautee the ingredients in ONE, covered, over low heat, until soft. Add the ingredients in TWO, bring to a boil (will take a while), lower the heat and simmer, covered, over medium heat for about 25 minutes or until the potatoes are soft. Add the beans and simmer over low heat for 5 more minutes.

Badshahi Khichdi

ONE

1 tsp olive oil

2 tsp cumin seeds

TWO

1 onion, choped

3 cloves garlic, pressed

2 tbsp fresh grated ginger

1 hot pepper, minced

THREE

2 carrots, chopped

2 medium potatoes, cooked (microwaved or steamed), cubed

1/2 cup frozen green peas

1/2 cup frozen or canned green beans

1 cup green split peas (rinsed)

3/4 cup basmati rice

1 tsp garam masala

1 tsp turmeric

salt, to taste

FOUR

3 1/2 cups water

Sauté the ingredients in one until fragrant. Add the ingredients in TWO and sauté, covered, over low heat, until translucent. Add the ingredients in THREE and cook, over low heat, stirring constantly, for a few minutes. Add the water and bring to a boil. Lower the heat and cook over medium-low heat for about 20 minutes or until the rice and peas are tender. Add more water if necessary. Serve with fat-free yogurt.

Original from Krishna Dave (www.magicalfashions.com)

Vegan-No-Oil Pumpkin Ginger Bread

Makes two.

ONE

3 cups brown sugar

1 cup unsweetened apple sauce

4 egg replacer (or egg-whites if you're not one of them vegans :)

2/3 cup water

1 can (15 oz) pumpkin puree

2 tsp ground ginger

1 tsp allspice

1 tsp cinnamon

1 tsp ground cloves

TWO

3 1/2 cups flour

2 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

Pre-heat the oven to 350F and lightly grease and flour two loaf pans.

In a bowl, mix the ingredients in ONE, one at a time. In a separate bowl, mix the ingredients in TWO. Add the dry ingredients to the wet. Divide the batter into two loaf pans and bake for about 45 minutes or until a skewer inserted in the middle comes out clean.

Lemon Poppy Seed Muffins

ONE
1 3/4 cup flour
3/4 cup brown sugar
zest of one large lemon
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt

TWO
1 egg white (or egg replacer)
1 cup plain fat-free yogurt
6 tbsp unsweetened apple sauce
1/3 cup fresh squeezed lemon juice
1/4 cup poppy seeds

Preheat the oven to 350F. Lightly grease a muffin pan.
In a bowl, mix the ingredients in ONE. In a separate bowl, mix the ingredients in TWO. Pout the wet into the dry ingredients and mix thoroughly. Pour the batter into the muffin pan, filling each hole up to 1/3. Bake for about 40 minutes or until firm to the touch and browned. Let them cool completely before serving.

Original in Allrecipes.com

• 
  
• 
  

Hello, my name is frustration...

... and I am your worst enemy.
No matter how hard I try to be happy with myself, with where I am in my practice, with who I am in my body, with my body,with my choices, with my life, the toughest judge (me) makes a guest appearance and throws all that hard work down the toilet. What I experienced today was a frustration I hadn't felt in months, and I sobbed inconsolably like a baby for hours. So hard that I couldn't even speak. Maybe I just needed to let it all out. Maybe I had been too happy lately. I hope it will at least give me a good night's sleep.

Veggie Egg-White Omelette (or whatever-I-have-left omelette)

1 tsp olive oil

1 small onion, thinly sliced

1 carrot, grated

1 leek, chopped

1 medium potato, very finely sliced

5 egg-whites

salt and black pepper, to taste

fresh chopped basil, to taste

In a non-stick frying-pan, sauté the veggies, covered, over low-heat, until onions are translucent. In a bowl, whisk together the egg-whites and spices. Add the cooked veggies. Lightly grease the pan again and pour the egg mixture. Cook on low-heat for about 5 minutes. Cover with a plate, flip it over, re-grease the pan, and pour the mix back in the pan for the other side to cook. Serve hot or cold. Yum!

Sweet Lentils

1 tsp olive oil

1 onion, chopped

1/2 tsp ground cumin

1/2 tsp ground cinnamon

3/4 cup green lentils, soaked overnight
4 cloves
1 cup orange juice
3/4 cup water

In a saucepan, sauté the onions, covered over low heat, until translucent. Add the spices and cook for 1 more minute. Add the rest of the ingredients, bring to a boil and then reduce the heat and simmer, covered, for about 30 minutes or until the liquid has been absorbed and the lentils are soft. Remove the cloves and serve, cold or hot, as a side dish.

Original in The Essential Vegetarian Cookbook

Red Lentil and Chickpea Burgers

1 cup red lentils

1 tsp oil
2 onions, chopped
1 tbsp tandoori mix powder (see below)

1 can (15 oz) garbanzo beans, drained and rinsed
1 tbsp fresh grated ginger
2 egg whites

1/4 fresh chopped parsley
2 tbp fresh chopped coriander (optional)
2 1/2 cups bread crumbs
flour, for dusting

Salt, to taste

1 cup red lentils

1 tsp oil

2 onions, chopped

1 tbsp tandoori mix powder (see below)

1 can (15 oz) garbanzo beans, drained and rinsed

1 tbsp fresh grated ginger

2 egg whites

1/4 fresh chopped parsley

2 tbp fresh chopped coriander (optional)

2 1/2 cups bread crumbs

flour, for dusting (optional)

Salt, to taste

TANDOORI MIX (makes plenty of leftovers for next time)

5 tsp ground coriander

7 tsp ground cumin

2 tsp paprika

2 tsp turmeric

1 tsp chili powder

2 tsp ground ginger

4 tsp garlic powder

1 tsp garam masala

In a saucepan, cover the lentils with water and bring to a boil. Simmer, uncovered, until tender (about 10 minutes). Rinse well and let drain. In a saucepan, sauté the onions, covered, over low heat, until translucent. Add the tandoori and cook for one more minute. Put the chickpeas, half the lentils, ginger, onion mix, and eggs in a blender and blend until well mixed. Transfer to a bowl and add the rest of the lentils, parsley (and coriander), and breadcrumbs. Mix well and taste to see if it needs salt. Take some of the mixture and shape into a patty (if the mixture is too soft, refrigerate for 15 minutes). Toss in flour (optional) and bake at 350F for about 20 minutes on a lightly greased tray, turning after 10 minutes (or grill in a BBQ).

Original in The Essential Vegetarian

Banana Cake

ONE
4 1/2 oz apple sauce
1/2 brown sugar

TWO
2 egg whites
1 tsp vanilla extract
4 very ripe bananas, mashed

THREE
1 tsp baking soda
1/2 cup skim milk

FOUR
2 cups flour, shifted
1/2 tsp salt
1 1/2 tsp baking powder
1/2 tsp ground allspice

Pre-heat the oven to 350F. Lightly grease an 8in round cake tin and lane with baking paper.

In a bowl, mix the ingredients in ONE. Add the ingredients in TWO and mix well. In another bowl, dissolve the baking soda in the milk. In a separate bowl, mix the ingredients in FOUR. Alternately, fold THREE and FOUR into the banana mix, and mix using a metal spoon until all the ingredients are combined. Pour the batter into the prepared tin and bake for 1 hour or until a skewer inserted in the middle comes out clean. Allow to cool in the tin before turning into a wire to cool down completely. Decorate with powdered sugar.

Adapted from Baking: A commonsense guide

Banana Muffins

ONE
4 large super-ripe bananas
1 cup brown sugar
3 egg whites
1/2 cup fat-free milk
1 tsp vanilla extract

TWO
1 tsp salt
1 cup white flour
1 cup whole-wheat flour
1 tsp baking soda

Brown sugar and cinnamon to sprinkle (optional)

Pre-heat the oven to 350F and lightly grease a 12-hole muffin pan (or oaf pan, if you'd rather make a bread).
In a bowl, mix the ingredients in ONE. I a separate bowl, mix the ingredients in TWO. Add the wet to the dry ingredients. Pour the batter into the prepared muffin holes up to 1/3. Sprinkle the tops with brown sugar and a dash of cinnamon (optional). Bake for 20-25 minutes or until firm to the touch.

Original in Allrecipes.com

Orange Cake

ONE
2 cups flower
1/2 tsp salt
3 rsp baking powder
1 1/2 cups brown sugar

TWO
1/2 cup skim milk
1/2 cup orange juice
1/2 cup apple sauce
zest of one large orange
3 egg replacer or egg whites

ORANGE GLAZE
1/2 cup orange juice
1/4 cup scant brown sugar
Combine in a saucepan and heat up until sugar dissolves.

Pre-heat the oven to 350F. Lightly grease and flour a 9 inch cake pan.

In a bowl, mix the ingredients in one. In a separate bowl, mix the ingredients in TWO (shift the flour). Fold the wet ingredients into the dry and mix well. Pour into the prepared pan and bake for about 50 minutes or until golden and firm. Let it cooling the pan. Turn into a serving dish and glaze with the orange glaze.

•  
• Original in Allrecipes.com

Split Pea Soup

1 tsp olive oil
2 cups onions, chopped
3 cloves garlic, minced or pressed
6 carrots, chopped

1/4 tsp black pepper
1 1/4 tsp curry powder
1 cup yellow split peas
1 cup green yellow split peas
7 cups vegetable broth (add more if needed) (6 cups if using a pressure cooker-I like my soups thick)

In a sauce pan, sauté the ingredients in one, over low heat and covered, until the onions are translucent. Add the rest of the ingredients and cook, covered, over medium heat, for approx. 1 1/2hrs or until the peas are tender (15 minutes if using a pressure cooker. Thanks mom!)

Original in Allrecipes.com

Spinach Egg-White Omelette

1 tsp olive oil
1/2 red onion, finely sliced
4 cloves garlic, minced or pressed
1 lb fresh spinach
fresh chopped basil
salt and pepper, to taste

3 egg whites
salt, to taste
grated fat-free or very low-fat cheddar cheese

In a frying pan, sauté the onions and garlic over low heat, covered, until translucent. Add the spinach and basil and cook, covered, until wilted. Take out of the pan, season, and reserve. Lightly grease the pan again and pour the eggs in. Sprinkle with salt. Cook over low heat until firm. Put the spinach mix on one half of the eggs, add some cheese, and fold over. Cook for a couple more minutes. Serve with a few drops of tabasco sauce on the side.

Vegetable Pockets

3 cups all-purpose flour
1 cup whole-wheat flour
1 1/2 tsp salt
1 envelope active dry yeast
1 1/2 cups water

ONE
1 tsp olive oil
3 leeks, chopped
2 onions, chopped
4 cloves garlic, minced or pressed
2 carrots, chopped
1 tsp ground coriander
1 tsp ground ginger

1 potato, peeled and cubed
1 sweet potato, peeled and cubed

salt and cayenne pepper, to taste

Milk, for brushing

Dissolve the yeast in 1/4 cup of water. In a bowl, mix the flour and salt. Add the yeast and mix, then slowly add the water (only as much as you need) and knead until you have a workable dough. Cover and allow it to rise in a warm place (the oven, for example).

In a saucepan, saute the ingredients in ONE, covered, over low-heat, until tender. In a saucepan, cover the potatoes with water and boil until they can be easily pierced with a fork. Pour the potatoes into the vegetable mix and season to taste.

Take a piece of dough and, in a floured surface, roll into a circle using a rolling pin. Place some of the tuna mixture in the middle, brush the edges of the circle with milk, and fold over. Pinch the edges with a fork. Place in a lightly greased baking sheet, brush with milk, and bake for 12-15 minutes or until firm and golden. Serve with marinara sauce.

Tuna Pockets

3 cups all-purpose flour
1 cup whole-wheat flour
1 1/2 tsp salt
1 envelope active dry yeast
1 1/2 cups water

1 tsp olive oil.
2 onions, minced
3 cans tuna in water, drained (please look for tuna fished with rods, not with nets that catch and kill dolphins!)
2 small cans tomato sauce
1 pinch sugar

Milk, for brushing

Dissolve the yeast in 1/4 cup of water. In a bowl, mix the flour and salt. Add the yeast and mix, then slowly add the water (only as much as you need) and knead until you have a workable dough. Cover and allow it to rise in a warm place (the oven, for example)
In a saucepan, sauté the onions in the olive oil, covered, over low heat, until the onions are translucent. Add the tuna, tomato sauce, and sugar.
Preheat the oven to 425F.
Take a piece of dough and, in a floured surface, roll into a circle using a rolling pin. Place some of the tuna mixture in the middle, brush the edges of the circle with milk, and fold over. Pinch the edges with a fork. Place in a lightly greased baking sheet, brush with milk, and bake for 12-15 minutes or until firm and golden.

Gypsy Soup

2 tomatoes (drop in boiling water for 10 seconds. Peel and squeeze out the seeds. Chop the pulp and reserve)

ONE
1 onion, chopped
5 cloves garlic, pressed
2 stalks celery, minced
2 medium sweet potatoes, chopped (or butternut squash)

TWO
1 tsp salt
1 tsp basil
2 tsp sweet paprika
2 dashes cinnamon
2 dashes cayenne pepper
1 basil leaf
1 tsp turmeric
3 cups water

THREE
1 bell pepper, chopped
2 cans garbanzo beans, drained and rinsed

Yogurt, to serve (optional)

In a saucepan, sauté the ingredients in ONE, covered over low heat, for 10 minutes. Add the ingredients in TWO and simmer, covered, for 15 minutes. Add the ingredients in THEE and the tomatoes, and cook for another 10 minutes or until al the vegetables are soft. Serve with a dollop of fat-free plain yogurt and garnish with cilantro.

You can add/replace green peas, spinach, green beans, carrots, butternut squash, pumpkin....

Potato Fennel Soup

1 tsp olive oil
4 cups onions, chopped (about 3 onions)
salt, to taste

1 bulb fennel, minced
3 medium potatoes, chopped (can be unpeeled)
1/2 tsp caraway seeds
4 cups water
white ground pepper, to taste

In a saucepan, sauté the onions in the oil, covered, for about 20 minutes, until very soft and brown. Stir frequently. Add the potatoes, fennel, caraway, and salt, and cook, covered, for 5 minutes. Add the water and bring to a boil. Reduce the heat and simmer until the potatoes are soft (about 15 minutes). Season with pepper and serve with a dollop of fat-free yogurt and the feathery tops of the fennel bulb, minced.

Recipe from Moosewood

Chocolate Pudding

A very easy and fat-free way to get your chocolate on!
3 tbsp corn starch
3 tbsp sugar
2 tbsp chocolate powder
2 cups skim milk
1 tsp pure vanilla extract (I use non-alcohol)

In a saucepan, mix the dry ingredients. Turn on the stove to medium heat and add a little bit of the milk and mix till you have a paste. Keep adding the milk slowly and stir constantly until very thick. Turn off the stove and add the vanilla. Pour into individual cups or a bowl and refrigerate for at least 2 hours (o serve warm).

Moosewood's Low-Fat Favorites

Easy Lentil Soup

ONE
3 cups dry lentils
7 cups water (more as needed)
salt, to taste

TWO
8 cloves garlic, pressed
1 onion, chopped
2 stalks celery, minced
2 medium carrots, chopped
1 tsp basil
1/2 tsp thyme
1/2 tsp oregano
ground black pepper, to taste

THREE
2 ripe tomatoes (drop them in boiling water for 10 seconds, peel, and squeeze the seeds, then chop)
red wine vinegar, to drizzle

Place lentils, water, and salt in a pot. Bring to a boil, lower heat, and simmer, covered, for 20 minutes. Add ingredients in TWO and simmer for another 20 minutes, stirring occasionally. Add the tomatoes and cook for another 5 minutes. Serve hot with a drizzle of vinegar.

Original from Moosewood

Butternut Squash & Spinach Enchiladas with Enchilada Sauce

I'm in love with these!

ENCHILADA SAUCE
1 onion, chopped
1 tsp olive oil
1 1/5 tsp ground cumin
2 tsp chili powder
3 cups fresh tomatoes, chopped
1 cup water (or tomato juice
salt, to taste
8-10 cloves garlic, pressed
black and cayenne pepper, to taste

In a saucepan, sauté the onions, covered, over low heat, until they are translucent. Add the cumin and chili powder, and cook for another 3-5 minutes. Add the tomatoes, water, and salt, bring to a boil and then turn down the heat and simmer, covered, for about 30 minutes. At some point while it simmers, add the garlic (the later you add it, the more it will taste like garlic).  Using a blender or mixer, blend into a sauce.

Original in Moosewood

ENCHILADAS
1/2 butternut squash
water
1 onion, finely chopped
4 cloves garlic, pressed
4 sun dried tomatoes, chopped
1lb spinach
salt, to taste
shredded Swiss fat-free cheese (I found fat-free Swiss, cheddar, and mozarella at Bloomingfoods!) (If fat is no concern in your diet, use goat cheese)
5 tortillas

Original in Allrecipes.com

Cut the butternut into two halves, put them upside down in a microwave safe dish (or you can use the oven as well) and pour some water in the bowl. Microwave for 10-12 minutes, until it can be pierced with a fork. Once it's cool enough to handle, take out the flesh and put it in a bowl. While the squash cooks, in a saucepan, sauté the onion and garlic, covered, over low heat, until the onions are translucent. Add the chopped tomatoes and spinach and cook, covered, until the spinach has wilted. Season with salt and add to the squash.
Lightly moist a tortilla with water and place some of the filling in the middle. Put some cheese on top. Roll it up and close it like little packets and place in an oven dish. Repeat with the rest of the tortillas and pour some of the Mexican sauce on top. Cook at 350F for 30 minutes. Serve with a some extra Mexican sauce.

Naked Burrito III

1 cup lentils

1/2 package spinach, frozen (or fesh)
1 cup broccoli, cut into florets
1 can garbanzo beans, drained and rinsed
1 tomato, chopped

Pico de Gallo (store bought or see recipe here)

Put lentils in a pot, cover with water, and bring to a boil. Cook until just chewable and add the spinach. When the spinach has wilted, drain the remaining liquid. Add the rest of the ingredients (except the pico de gallo) and cook on low, covered, for a few minutes. Add your favorite sauce (I used Home Folks BBQ sauce, all natural) and serve over rice with pico de gallo or mango salsa.

Brazilian Black Bean Soup

2 cups dry black beans (soak the beans for at least 4hrs, but better if soaked overnight)

4 cups of water

ONE
1 tsp olive oil
3 cups onion, chopped
5 cloves garlic, pressed
2 tsp ground cumin
1 large carrot, chopped


TWO
1 red bell pepper, chopped
5 cloves garlic, pressed

THREE
1 1/2 cups orange juice
2 tomatoes, chopped (optional)
cayenne pepper, to taste
black pepper, to taste
salt, to taste

In a large pot cook the beans until tender, about 1 1/4 hours. If you have a pressure cooker (my mom gave me one for my birthday last year and I packed it in my suitcase!) it will only take 15 minutes!
While the beans cook, sauté the ingredients in ONE over low heat and covered, until the carrots are barely tender. Add the ingredients in TWO and cook for 10 more minutes. Add the mixture to the beans and add the ingredients in THREE. Cook for 10-15 more minutes. Using a blender or mixer, blend half of the soup (leave it chunky) and serve with a dollop of fat free plain yogurt and garnish with cilantro.

Original in Moosewood

Spicy Orange Seitan Stir Fry

ONE
1 tsp peanut oil (or sesame, or olive)
1 package seitan cut into cubes

TWO
zest of 1 orange
1-2 dried chili peppers, minced (these are hot!!!)
4 large pieces or orange peel
1 large piece of fresh ginger, zested (3-4 tbsp)
5 cloves garlic, pressed or minced

THREE
4 carrots, chopped
1 head of broccoli cut into florets
1/3 cup water

FOUR
1/2 tbsp corn starch
juice of 4 oranges
3 splashes of rice vinegar
3 splashes tamari sauce

In a wok, sauté the seitan over low heat for about 4 minutes. Add the ingredients in TWO and simmer, stirring constantly, for a few minutes. Add the ingredients in THREE and cover. Cook for about 3 minutes. In a bowl, add the cornstarch and add a little bit of orange juice. Stir until you have a paste and then add the rest of the juice slowly and stirring constantly. Add the reminder of the ingredients in FOUR. Add the mixture to the wok. Cook, covered for 5 minutes. Uncover and turn up the heat. Let it boil until thickened and until some of the liquid is gone.

Serve over rice.

Original in Recipe Relay

Naked Burrito II (aka lazy dinner...)

1 sweet potato, cubed

1 tsp olive oil
1 onion, chopped
1 plantain, chopped
1 bunch kale, rinsed and chopped
1 package seitan
1 can black beans, drained and rinsed
BBQ sauce
hot sauce

1/2 tomato, chopped

1 cup brown rice

Cook the rice following your favorite method.
While the rice cooks, in a saucepan, boil the sweet potato until just tender. Drain and reserve.
Sauté the onion and plantain for a couple of minutes and add the kale. Cover and simmer until the kale is bright green (do not let it wilt). Add the seitan, beans, and sweet potato. I bowl, pour some BBQ sauce and add a little bit of hot sauce (to taste). Add the sauce to the veggies. Serve over brown rice and add some tomato on top.

Butternut Squash Bread

Yummy taste!

1 package active dry yeast (mine turned out to be dead, ergo the flat bread in the pic)
1/4 cup warm water
2/3 cup mashed cooks butternut squash (I baked it)
1/2 cup warm milk
1 egg white
1/2 cup apple sauce
1/4 cup sugar
1/2 tsp salt
3 1/2 cups flour

In a mixing bowl, dissolve yeast in water. Let stand for 5 minutes. Add squash, milk, egg, applesauce, sugar, and salt and mix well. Gradually add the flour and beat until smooth. Add enough flour to form a dough. Turn into a flour surface and knead until smooth and elastic. Place in a greased bowl and turn over once. Cover and let rise in a warm place until doubled, about one hour. Punch dough down, shape into a loaf and place in lightly greased loaf pan. Cover and let rise about 30 more minutes. Bake at 375 degrees for 25-30 minutes or until tops are golden.

Original in Allrecipes.com

• • 
    

Sweet Potato Pancakes

Sweet, indeed....

1 large sweet potato, grated (4 cups)
1/2 cup onion, grated
3-4 tbsp lemon juice, fresh
1 tsp salt
4 egg whites
1/3 cup flour
1/4 cup minced parsley (optional)

Mix all ingredients in a bowl and mix well. Lightly oil a skillet and drop some of the batter on the skillet, flattening it to forma  pancake. Flip over to cook on the other side.

Original in Moosewood

Calzone

DOUGH
4 cups flour
pinch of salt
1 envelope dry active yeast
1 1/2 ups warm water (approx)

ONE
1 tsp olive oil
1 medium red (or yellow) onion, chopped
3 medium zucchini, peeled and sliced

TWO
2 large tomatoes, sliced
1 tsp oregano
salt and black pepper, to taste

shredded non-fat mozzarella cheese, optional

skim milk, to glaze

Mix the ingredients for the dough in a bowl and knead. Cover and let in rise in a warm place (oven, for example) for about 30 minutes, until doubled in size.

In a saucepan, sauté the ingredients in ONE until the onions are translucent and the zucchini have wilted. Remove from the heat and add the ingredients in TWO. Let is seat and then drain some of the liquid from the tomatoes and zucchini.

Preheat the oven to 425F.
Take the dough and divide into four balls. On a lightly floured surface, use a rollin pin to roll the dough into a circle. Put some of the filling in the middle. Put some cheese on top, if desired. Brush some milk on the edges and fold over, using a fork to close it. Repeat with the other three. Put on a lightly greased oven proof tray or cookie sheet and brush with milk. Bake for 20 minutes, approx.

Serve with marinara sauce. Yum!

Original from Low Fat Low Cholesterol

It's all about the spine, baby

For a couple of months (yeah, I know) I've had this pain in my neck that went down my right shoulder and into my arm. I thought it would go away, that it was just a result of sleeping on my belly with my head twisted to the side. It was becoming a constant pain and getting worse, so I finally sucked it and went to a chiropractor.
He took some X-rays and analyzed my posture... My right leg is shorter and, therefore, my hips are not level and neither is my lower back. My torso is rotated slightly to the right and my head is tilted to the right too... I cannot rotate my neck as much as I should (by 10 degrees!) and my shoulders are not level. The X-rays show that my spine is like a snake, bending first to the right, then to the left, then back to the right. My neck is straight instead of having a curvature, so my head has moved forward and two of my vertebrae are completely rotated. Turns out the nerve that comes out of my neck going to my shoulder is being pinched by that vertebra, causing the pain.
The worst section of my spine is vertebra 8, and (and here comes the shocker) the nerves coming out of that section communicate with the pancreas! So problems in this area (nerve weakness, lack of communication) could cause complications... At this point I said, it's funny that you say that...

So I have 30 sessions ahead of me and, after only the first my neck already feels sooooo much better! My doctor twisted it to both sides and made it crack (realigned it) like in the movies. Scary sound but oh so relieving. Then he said "let me show you something". He pressed on one of my vertebrae on my mid back and asked me to press my leg, as hard as I could, against his hand. He then did the same, but while pressing on vertebra #8. I had NO strength whatsoever. He then realigned it by making it crack and we tried again. My strength was back. AMAZING.

So it's all about the spine, baby. 

Potato and Carrot Casserole

Yum!!!

ONE
1 large onion, thinly sliced
6 cloves garlic, pressed
1 tsp olive oil
1 tsp thyme

TWO
1 1/2 tbsp flour
12 oz can non-fat evaporated milk
1/4 tsp ground nutmeg
3/4 tsp salt
1/4 tsp ground black pepper

THREE
4 medium potatoes, peeled and sliced
2 large carrots, sliced (or 1/2 carrots 1/2 parsnip)

In a saucepan, sauté the ingredients in ONE over low heat and covered until the onions are translucent. In a bowl, combine the ingredients in TWO (add milk gradually to make sure you dissolve the flour well). Lightly oil a large baking dish. Combine the potatoes, carrots, and onions in the dish and pour the milk mixture evenly over the top. Cover tightly with aluminum foil and bake for 40 minutes at 400F. Lower the heat to 350, uncover, and bake for 20 more minutes or until the veggies are tender and the top is golden. Serve hot!

Original in Moosewood's Low-Fat  Favorites

Sweet potato, carrot, and red lentil soup

Delicious!!!!!

ONE
1 onion, chopped,
3 garlic cloves, minced or pressed
1 tsp olive oil

TWO
1/2 tsp ground cardamom
1/4 tsp ground turmeric
1 tsp fresh grated ginger
1/4 tsp red pepper flakes
1/4 tsp cinnamon

THREE
16oz vegetable broth
2 cups water (extra, if needed)
2 large sweet potatoes, chopped
3 large carrots, chopped
1/2 cup red lentils
salt and pepper, to taste

In a large pot, sauté the ingredients in ONE, covered, over low heat, until translucent. Add the ingredients in TWO and cook until fragrant, about 3 minutes. Add the ingredients in THREE and cook, covered, over medium/low heat, until all vegetables are tender. Blend using a blender or mixer. Add more water if you want it more "soupy" (I like purees more).

Original in Allrecipes.com

Tofu Keema

1 package firm tofu

2 tsp cumin seeds
1 tsp olive oil

ONE
1 onion, chopped
3 garlic cloves, minced or pressed
1 tsp fresh grated ginger

TWO
2 tsp curry powder
1 cup vegetable broth
1/4 tsp chili powder, or to taste
salt, to taste

THREE
1 cup green peas, thawed
1 cup tomatoes, chopped
1 hot pepper, seeded and minced
the juice of half a lime
a bunch of chopped fresh cilantro

Drain the tofu, place in a colander and place a plate on top. Put something heavy on top of the plate to press the liquid out of the tofu block. Let it press for 30 minutes. In a saucepan, sauté the seeds until they start to pop. Add the ingredients in ONE and cook, covered, on low, until the onions are translucent. Mince the tofu and add to the pan, together with the ingredients in TWO. Cook, covered, for 10 minutes. Add the ingredients in THREE and cook for 10 minutes. Serve with brown rice.

Original in Allrecipes.com

Pasta with Chickpeas

Super easy meal!

1 package whole-wheat pasta
water

1 tsp olive oil
1 onion, chopped
2 cloves garlic, minced or pressed
2 sprigs rosemary (or 2 tsp dry)
salt and pepper, to taste
24 oz can diced tomatoes
1 tbsp paprika
2 (15oz) cans chickpeas, drained and rinsed
3 cups fresh spinach (optional)

Cook the pasta. In a saucepan, sauté the onions and garlic, covered, over low heat, until transparent. Add the tomatoes, rosemary, and half the chickpeas. Cook for about 10 minutes. Remove and discard the rosemary. Blend with a hand mixer and return to the pan. Add the rest of the chickpeas and the spinach. Cook until the spinach has wilted. Serve over the pasta and sprinkle with fat-free mozzarella or feta.

Original from Moosewood

Indian Saag (greens!)

ONE
1 tsp olive oil
2 tsp cumin seeds
2 tbsp ground turmeric
1 hot pepper, seeded and minced
______________________________________
TWO
1 lb bitter greens (kale, collard, turnip greens...)
1 lb fresh spinach
______________________________________
THREE
2 tbsp flour/cornstarch dissolved in 3 tbsp water (add the water gradually)
1 tsp ground cumin
1 tsp ground coriander
1 tsp salt (or more, to taste)

In a big pot, sauté the ingredients in ONE, over low heat, until fragrant (about 3 minutes). Add the ingredients in TWO, cover, and cook, stirring occasionally until the greens have wilted. Add the ingredients in THREE. Serve over rice.

Original from Allrecipes.com

Teriyaki Veggies

SAUCE
(you can also use store-bought sauce)
1 cup soy sauce
1 cup red grapefruit juice
1/3 cup hoisin sauce
1/4 cup ketchup
3 tbsp rice wine vinegar
1/4 brown packed sugar
1 tbsp ground ginger
1 habanero pepper, halved and seeded
4 cloves garlic, pressed

1 block tofu, drained, pressed, and cubed

VEGGIES
1 onion, sliced
1 red bell pepper, chopped
6 mushrooms, sliced
2 carrots, sliced
green peas, frozen or thawed
green beans, frozen, thawed, or fresh


Combine all the sauce ingredients in a saucepan and simmer, stirring,  for about 10 minutes or until thickened. Strain to remove the garlic and pepper.
In a lightly greased wok, cook the tofu until brown. Put tofu in a bowl and reserve. In the wok, cook the veggies, covered, over low heat, for about 6 minutes. Add the tofu and the teriyaki sauce and cook for about 10 minutes. Serve with sushi rice.

Vegetable Lo-Mein

1 package lo mein noodles (or spaghetti)
water

ONE
1 tsp olive oil
1 onion, chopped
2 garlic cloves, minced or pressed
1 red bell pepper, chopped
1 cup chopped fresh mushrooms
2 carrots, grated

TWO
2 cups fresh bean sprouts
1/2 up chopped fresh green onions

THREE
1 tbsp cornstarch or flour
1 cup vegetable broth or water

FOUR
1/4 cup hoisin sauce
2 tbsp honey
1 tsp grated fresh ginger
1/4 tsp cayenne pepper
1/4 tsp curry powder

Cook the noodles, drain, and set aside. In a wok, cook the vegetables in ONE, covered, for about 10 minutes. Add the vegetables in TWO and cook for 3 more minutes. In a bowl, mix the flour and broth (add broth little by little to the flour stirring constantly) and add to the veggies. Ad the ingredients in FOUR and cook until bubbly and thickened. Stir in the noodles and mix well.

Original from allrecipes.com