* Exported from MasterCook * Tangy Dressing Recipe By :Cooking Light, Nov/Dec 1994, page 187 Serving Size : 2 Preparation Time :0:05 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons nonfat mayonnaise 2 tablespoons orange juice 2 tablespoons red wine vinegar 2 teaspoons honey 2 teaspoons Dijon mustard 2 teaspoons prepared horseradish Combine all of the ingredients in a small bowl, and stir with a wire whisk until blended. Yield: 1/2 cup (serving size: 1/4 cup). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tea -- An Introduction Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** The big news with tea (from tea leaves, not herbs) is that it contains "catechins" which lower cholesterol, improve lipid metabolism, and have anticancer and antibacterial effect. While the dosage for maximum health benefits are not yet known, it is generally believed that a cup or two a day belong in a healthy diet. (In the Orient, at least 4 cups are consumed a day.) Green tea is also reported to help prevent plaque, so swish it around from time to time. (Black tea will stain your teeth, so don't this with it.) Also, any beverage consumed too hot puts you at risk for mouth and throat cancers. See here for more on the healthfulness of tea: http://daisan.co.jp/health.htm There are basically three forms of tea: green, oolong, and black. All three are made from tea leaves whose flavor varies largely based on where they are grown. Green tea (often called "Japanese tea") leaves are simply dried. Black tea is naturally fermented green leaves; the fermentation changes the flavor, aroma, and color. Oolong tea (also known as "Chinese tea") is midway between green and black; that is, it is partially fermented. Some of the catechins are lost in fermentation, but even black tea has health benefits. Many teas are blended from different tea leaves, spices, and herbs to create different flavors. Earl Grey is a blend of black tea leaves and orange peel oil (bergamot) -- so, yes, it counts! As for caffeine: yes, tea does contain some caffeine, but compared to coffee, it is minimal, and tea is much less acidic than coffee. I'm very sensitive to caffeine, but teas don't bother me. 1 cup green tea: 30 mg caffeine 1 cup black tea: 40 mg caffeine 1 cup drip coffee: over 100 mg caffeine Decaffeinated teas are available, but make sure the caffeine was removed via the water process, which supposedly will retain about 95% of the antioxidants. The solvent process of decaffeination eliminates the health benefits of tea. One study indicated that adding dairy milk to tea blocks the antioxidant effect, so it was recommended that until more is known, that you don't add milk to tea. Being of English background, I have to have milk in my black tea, so I use soy milk. :-) There's a huge variety of herbal teas, but they do not have catechins. The benefit of herbal teas varies based on which herbs are used. Some herbal teas are consumed just for pleasure, while others are tonics.> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tequila Honey Shrimp Recipe By :MEMORABLE MENUS MADE EASY by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 teaspoon butter 2 cloves garlic -- minced 1 1/2 pounds medium shrimp -- peeled and deveined 2 tablespoons honey 2 tablespoons tequila -- or 3 1. Heat the oil and butter in a skillet over medium-high heat. Add the garlic and saute for 30 seconds. Add the shrimp and saute for 3-4 minutes or until the shrimp turn pink. 2. Add the honey and tequila and cook for 1-2 minutes. Serve immediately. Nutritional information: Calories: 134. Calories from fat: 27. Total fat: 3g. Saturated fat: 1g. Cholesterol: 163mg. Sodium: 192 mg. Carbohydrate: 6g. Dietary fiber: 0g. Sugars: 6g. Protein: 7g. *Recipe from Memorable Menus Made Easy by Robyn Webb (American Diabetes Association). Reviewed by the Chicago Suntimes. Notes: Shrimp makes the perfect entree for after-work dinner parties: It must be cooked fast or it toughens up and loses its juiciness. If you're a garlic fan, you might consider adding even more of the fragrant bulb. The savory garlic here keeps the honey from making the dish too sweet, and the tequila adds a welcome punch. Add a bit of crushed red pepper for a spicy-sweet sensation. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Style Soup With Tofu Dumplings Recipe By :adapted from Vegetarian Compass by Karen Hubert Allison Serving Size : 6 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Oriental Soups & Stews Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- * TOFU AND MARINADE * 10 ounces Tofu Mori-nu lite firm 1/2 cup sake -- or sherry 1/4 cup low sodium tamari soy sauce 1/2 teaspoon minced fresh garlic 1/2 teaspoon minced fresh ginger * SOUP * 6 cups low sodium vegetable broth 1 tablespoon fish sauce -- or to taste 1 teaspoon minced fresh garlic 1 teaspoon minced fresh ginger 1/2 cup chopped fresh cilantro OR flat leaf parsley 8 ounces cellophane noodles -- rehydrated OR substitute other lowfat thin pasta * DUMPLINGS * 1 teaspoon flour 1 egg white OR 2-Tbs liquid egg substitute 1/3 cup finely chopped green onions both white and green parts 1/2 teaspoon minced fresh garlic 1/2 teaspoon minced fresh ginger red pepper flakes -- optional Glass noodles, rice sticks, or mung bean noodles may be used in this soup. Or try it with thin spaghetti made from wheat or rice. Fish sauce is discussed below. Garlic and ginger are added to the marinade, the broth and the dumplings. Serve the soup as a first course or with a salad for a light meal. Time: 30 minutes Marinade; 10 mins prep. Equip: Food processor or blender. 1. Drain tofu and cut into 1/2-inch slices. Marinate the tofu slices in a single layer in the sake, soy, 1/2 teaspoon each minced garlic and ginger for 30 minutes. 2. Prepare the noodles as directed on the package. 3. Bring vegetable broth to a simmer. Add 1 teaspoon each chopped ginger and garlic. Add fish sauce and cilantro. Adjust flavor. 4. Put tofu in a food processor with the flour, egg white, scallions and 1/2 teaspoon each chopped ginger and garlic. Process quickly. You may add a little more flour to make a smooth paste of the tofu. Remove and shape into 1-inch balls or drop by rounded spoonful into the soup. Poach the dumplings gently for 1 minutes in the simmering broth, until they expand and float to the top. Add the noodles and red pepper flakes. Simmer for 3 to 5 minutes. Serve. It's easy to think of ways to vary this basic idea. Use the dumplings in a vegetable stew as you might Brunswick stew. You could add vegetables, vary the broth, the herbs and the spices. VEGETABLE SOUP WITH TOFU DUMPLINGS: Omit noodles. Add finely shredded vegetables such as carrot, zucchini, green bean. Simmer in the broth 1 to 2 minutes. Remove. Bring broth to a simmer and cook dumplings. Combine and serve. TORTILLA SOUP WITH TOFU DUMPLINGS: Substitute a bottled mole sauce or minced onion for the ginger. Marinate tofu in tangy or hot V-8 juice cocktail with garlic and chipotle barbecue sauce. For the broth, use bouillon instead of the fish sauce. Add corn, black beans, and diced red pepper to the soup. Top with tortilla strips. Serve. The fish sauce (nam pla) is salty and slightly sweet. It adds another layer of flavor to the broth. You could leave it out or substitute a vegetable juice: carrot or V-8, or a vegetarian "oyster" sauce. Other options are also salty: add a small amount and adjust to taste: miso paste, soup-base concentrate (Minor's or Better than Bouillon are two brands), Braggs amino. The result may need honey or other sweetener. Select low sodium versions of the ingredients. EACH SERVING 214 cals with 4% cff: 1g fat (0.2g saturated), 58g carbs, 15g protein, 1584 mg sodium Don't like tofu? Omit the dumplings and serve the broth, adding mushroom sauce and fresh soy beans. >message from Kitpath@earthlink.net 1/99 - - - - - - - - - - - - - - - - - - - NOTES : We made half the recipe tonight. Dropped the tofu by round tablespoon-ful into the simmering broth. Made six dumplings. Definitely served 3. I think the egg white worked better than the liquid egg (I used SecondNature brand). If you don't like tofu, add shiitake mushroom sauce to the broth (not the marinade) and fresh soy beans or try snap-peas. That would be attractive too. * Exported from MasterCook * The Fast Root (Sauteed Root Vegetables) Recipe By :Healing Wise (Atlanta Constitution) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- liquid for sauteing -- original was 1 tbsp olive oil 1 burdock roots -- grated -- soaked in vinegar for 15 minutes 2 carrots -- grated 1 parsnip -- grated 2 teaspoons toasted sesame oil -- (orig was 1 tbsp) 1 teaspoon tamari soy sauce 1/4 cup water Heat the olive oil in a skillet. Add the roots. Saute, while stirring for 5 minutes. Toss in sesame oil, tamari, and water. Cover well and cook until tender, about 10 minutes. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Because these root vegetables are grated, this takes very little time to cook. It uses burdock root which is considered a tonic in Chinese and Japanese medicine. I'd probably through in some garlic, too, just for good measure. * Exported from MasterCook * Three-peas-in-a-pasta Recipe By :The National Pasta Association Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound rotini 2 tablespoons olive oil 3 cloves garlic -- slivered 4 ounces snow peas -- cut into slivers 10 ounces frozen petite peas 3/4 cup fat-free chicken broth 16 ounces cooked garbanzo beans -- rinsed and drained 1 tablespoon fresh basil -- chopped 1/2 teaspoon dried thyme 1/4 teaspoon ground white pepper 1/2 teaspoon salt 1 cup skim milk -- or lowfat milk 1/3 cup feta cheese -- crumbled feta cheese -- for garnish minced red bell pepper -- optional Hot pasta tossed with a creamy cheese sauce, tinged green. TIP: Start with half the measure of olive oil. Add more if you need it to continue cooking. 1. Prepare pasta according to package directions, drain. 2. Meanwhile, in a 2-quart saucepan, heat olive or vegetable oil over medium heat. Saute garlic and snow peas 2 minutes. Remove with slotted spoon. 3. Add petite peas to skillet. Lower heat, cover and simmer 3 minutes. 4. Reserve 1 cup petite peas; add remainder to blender. Add broth, herbs, pepper, salt, milk and feta to blender. Blend until smooth. Return sauce to pan with remaining peas, sauteed snow peas, garlic and chick peas. Heat through over low heat, stirring; to not scald. 5. Combine pasta with sauce. If pasta appears too dry, add more warm broth or milk. Serve immediately with additional feta cheese and/or red pepper, if desired. Note: 1 teaspoon dried basil may be substituted for fresh basil. Each 527 cals, 9g fat (16% cff). MC and Mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tinda Chai (Iced Chamomile Tea) Recipe By :The Best of Gourmet 1998 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups water 4 chamomile tea bags 8 green cardamom pods zest of 1 orange, removed in strips with a vegetable peeler zest of 1 lime, removed in strips with a vegetable peeler 1/4 cup sliced peeled fresh gingerroot 3/4 cup sugar In a 4-quart saucepan bring all ingredients to a boil and simmer, covered, 15 minutes. Remove pan from heat and cool mixture. Steep mixture, covered and chilled, at least 8 hours and up to 24. Pour mixture through a fine sieve into a pitcher. This tea keeps, covered and chilled, 1 week. Serve in ice-filled tall glasses. Makes about 2 quarts. REG 1 shared by Karin Baumgardner, Issaquah, WA, USA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Adding More Veggies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I just read on the web one way to add more vegetables to your diet. I tried this one this week and the family really liked it. I made my usual meat loaf recipe and added grated raw carrots. Makes the meat loaf prettier, too! [Barb Rothenberger --- I made a huge pot of 15 bean soup while the power was off. I always add a couple of cups of mashed potato to soup. Makes it nice a thick and gives the soup a silky mouth feel. Another way to add a veg to your diet. [Terry Pogue ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Lemon Breakfast Shake Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large carrot 1 cup nonfat plain yogurt 2/3 cup canned tomatoes -- drained 1 tablespoon sugar 1 teaspoon lemon zest ice cubes -- optional Cook the carrot until tender. Puree the cooked carrot in a food processor or blender and process until pureed. Add the yogurt, tomatoes, sugar, and lemon zest. Process for 1 minute. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortilla Veggie Soup, Teri's Recipe By :Teri Sanford Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans stewed red ripe tomatoes -- extra hot Rotel 1 can black beans 1 can corn -- drained 1 can garbanzo beans -- drained 3 skinless boneless chicken breasts 1 lg zucchini squash -- cubed 1 lg yellow squash -- cubed 3 stalks celery -- sliced 2 cans chicken broth -- fat free 5 cloves garlic -- peeled 1 can green beans, canned -- drained 1 can green chiles -- chopped 2 cups water -- if needed 1 cups baby carrots -- whole to serve: 1 Tbsp nonfat cheddar cheese -- grated 1 Tbsp tortilla chips -- crushed 1 Tbsp nonfat sour cream -- or plain yogurt Put all ingredients into crock pot. Turn on low (or auto) and leave all day. Come home to a hot bowl of soup. I serve it over some low fat cheese and add some crumbled WOW chips (fat free). Also a dollop of fat free sour cream is great and cuts the heat if it's too hot for you. Warning - if you use the extra hot Rotel, it will be SPICY! >From: Teri Sanford - - - - - - - - - - - - - - - - - - - NOTES : I've made this a couple of times this winter. It's my own variation of "what's in the pantry" soup. I make it Mexican style. It stands at 28%CFF, but could go down if you omitted the sour cream and tortilla chips and cheese and just did it as a soup. * Exported from MasterCook * Triple Chocolate Pudding Recipe By :BAKERS' DOZEN (GALE GAND) SHOW #BD1A31 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups sugar 1/2 cups cocoa powder 1/2 cups cornstarch 1 3/4 pinches salt 2 cups 1% low-fat milk 2 cups fat-free half and half 2 ozs bittersweet chocolate 4 tsps vanilla extract 2 ozs white chocolate -- shaved Whisk sugar, cocoa, cornstarch and salt together. Gradually whisk in milk, whisking until smooth. Whisk in half and half then pass through chinois into a heavy stainless steel sauce pan. Cook over medium heat whisking constantly. Bring to a boil, boil 1 minute. Remove from heat and stir in bittersweet chocolate and vanilla. Stir over ice bath to cool. Fold in white chocolate and pour into coffee cups. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I had a hankering for chocolate pudding tonight. I found this recipe, which originally called for regular half and half, and I subbed fat-free half and half, lowering the fat significantly. You will think you have died and gone to heaven when you taste this pudding. The recipe actually made 5 large servings instead of the 4 indicated. * Exported from MasterCook * Turkey And Rice Burrito With Spicy Orange Sauce Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Quick & Simple Ideas Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked rice frozen vegetables flour tortillas sesame seeds turkey -- chicken or beef spicy orange sauce A speedy idea is to cook up a batch of rice and, while the rice is simmering, prepare a large bag of frozen stir-fry vegetables. Make a dipping sauce by combining one cup of orange marmalade with a few shakes of red pepper flakes and a splash of rice wine vinegar. Warm a stack of flour tortillas (folded in a damp kitchen towel) in the microwave. Fill the warmed tortillas with hot rice, turkey (chicken or beef may be substituted), vegetables, and about a half teaspoon of sesame seeds in a warmed tortilla. Serve with the spicy orange sauce for dipping. Dinner is a wrap and you're ready to roll on with holiday madness in minutes. It's a nutritionally balanced, portable, supper solution. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Vegetable Stew Recipe By :Cooking Light, Nov/Dec 1994, page 178 Serving Size : 6 Preparation Time :0:08 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour -- divided 1 1/2 pounds turkey tenderloin cut into 1-inch pieces Vegetable cooking spray 1 tablespoon vegetable oil 1/2 cup chopped onion 1 pound cubed peeled kohlrabi -- (2 cups) 1 1/2 cups coarsely chopped cabbage 1 cup sliced carrot 3/4 pound red potatoes -- (6 small) peeled and quartered 1/2 teaspoon dried thyme 1/2 teaspoon dried sage 27 1/2 ounces no-salt-added chicken broth -- (2 cans) 2 cups small fresh broccoli florets 29 ounces no-salt-added whole tomatoes -- (2 cans) drained and coarsely chopped 1/2 cup water 1 teaspoon salt 1/4 teaspoon pepper Place 1/4 cup flour in a large zip-top heavy-duty plastic bag. Add turkey; seal bag, and shake to coat. Coat a Dutch oven with cooking spray; add vegetable oil, and place over medium-high heat until hot. Add the turkey and onion; cook 6 minutes or until turkey loses its pink color. Add kohlrabi and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender. Add broccoli and tomatoes; cook, uncovered, 5 minutes or until broccoli is tender. Place remaining 1/4 cup flour in a bowl. Gradually add 1/2 cup water, stirring with a wire whisk until blended, and add to stew. Stir in salt and pepper. Cook over medium heat for 5 minutes or until thickened, stirring frequently. Yield: 9 cups (serving size: 1-1/2 cups). >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : We had tonight. Of course I didn't follow the script. had to ad lib. Omitted flour: used potato starch instead and just enough to dust the poultry. We substituted one (about 6-ounces) skinless boneless chicken breast half. Used 1 pkg of durkee turkey gravy and water and 1 can 99% fat free chicken broth. More water to cover the veggies. About half their measure of broccoli. and NO tomatoes. Savoy cabbage. Very nice chicken stew. lends itself to condiment and chutney - used a little sun dried tomato cranberry chutney (commercial). Want to eat more kohlrabi; cross between potato and broccoli. ;-D Recommend this recipe to - just adjust it to suit pantry and taste * Exported from MasterCook * Two Potato, Two Mushroom Soup With Artichokes Recipe By :Hanneman (1999-Jan) Riverside, CA Serving Size : 3 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Potatoes Soups & Stews Sweet Potatoes & Yams Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1 small onion 2 garlic cloves 1 large potato 1/2 large sweet potato 5 ounces artichoke heart or bottoms -- chopped 1/2 cup sliced white mushrooms 1/3 cup sliced brown mushrooms : cremini 1/8 teaspoon pepper -- coarsely ground 1 teaspoon Thai Seasoning Blend 1/4 teaspoon dried herbs French blend 1/4 teaspoon grated orange peel -- dried or fresh 1 cup apple juice 4 cups vegetable broth -- or bouillon ---ADDITIONS--- 1 tablespoon ground cashews, dry roasted -- if desired 1 pinch chili powder 1 pinch fennel seed 1/4 cup lowfat buttermilk -- if desired 2 tablespoons chopped fresh cilantro or chopped fresh spinach or fresh herb of choice Red-skinned sweet potatoes are spicy. They marry well with the milder white potato and subtle earthy flavors of mushrooms and artichokes. Since powdered vegetable bouillons can be bitter, this soup is sweetened with apple juice. We liked the blend of French herbs and Thai spices. This chunky soup goes well with an oat and nut bread or cornbread. Makes 7 to 8 cups of soup. 1. Peel, quarter and thinly slice the onion. Transfer to a sprayed 3-quart saucepan; turn heat to medium. Stir occasionally and add the garlic after about 3 minutes. 2. Meanwhile, peel, quarter and thinly slice both potatoes. Add to the saucepan. Drain artichoke hearts; if frozen, no need to thaw: add to the pan. Cut the mushrooms, caps and stems, into 1/4-inch slices and add to the saucepan. Season with pepper, Thai spice, French herbs and orange peel. 3. When the onion is soft and all is aromatic, add the apple juice and bring to a boil. Add the broth and bring to a boil. Reduce heat, cover -- ajar -- and simmer for 25 minutes or until potatoes are tender. 4. Meanwhile warm about 8 cashews in a small skillet; season with chili powder and fennel seed. Remove to a mortar and pestle and pulverize. Mix with the buttermilk. Set aside. 5. To serve: Remove soup from heat. Taste and adjust seasonings. Stir in the cilantro or leafy green of choice. Stir in the nut-milk mixture. Serve at once. PER SERVING : 367 cals, 8g fat (18% cff). High in Vitamin A, C and iron. French Herbs, called "Bouquet Garni," by Spice Islands: oregano, savory, marjoram, rosemary, basil, sage, thyme, dill, tarragon. Thai spice by McCormick: chili pepper, ginger, coriander, red pepper, cumin, cinnamon, star anise, salt, garlic, lemon peel, shallots, jalapeno pepper, cornstarch. Recipe by Hanneman (tested) 1/99 X-post to elf and mc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Varieties Of Soy Products And Isoflavones Table Recipe By :Dr. Susan Love's Hormone Book Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** SOYBEANS - Boil fresh soybeans for 15 minutes in salted water. EDAMAME in Japanese restaurants FROZEN SOYBEANS - Available in Asian markets SOYNUTS - Available in health food stores. Make them yourself by soaking the soybeans for 3 hours and then roasting them in the oven for about 15 minutes. SOYMILK- Liquid that is expressed from soybeans that have been soaked and pureed. You can get different flavors and lowfat or nonfat. TOFU- Most common soy food, produced from curdled soymilk. Available soft, medium, firm and also in a lowfat form. Use it in soups, stews, and casseroles. Puree it to use as a substitute for sour cream, to make mock mayonnaise, and to replace an egg in baking. You can slice it and bake it, to use on sandwiches. TEMPEH- A combination of fermented soybeans and grains. It has a distinctive taste and is good substitute for meat in soups, chili, or stir-fry dishes. After marinating in soy sauce, it can be grilled like a burger. It comes in sandwich-sized squares and makes a good, easy lunch food. MISO- Fermented soybean paste, most popular in a salty soup. SOY FLOUR- Can't be used on its own in baking as it has no gluten and inhibits rising. SOY PROTEIN POWDERS- Come in several flavors and can be mixed with water or juice. ROASTED SOY BUTTER- NUTLETTES - A breakfast cereal. TEXTURED VEGETABLE PROTEIN (TVP)- made from defatted soy flour. Can be rehydrated and used in place of meat. Makes a decent burger and great sloppy joes. Unfortunately soy sauce doesn't have any estrogenic effect. Other products appear not to have much in the way of isoflavines are soybean oil, canned meat-replacement drinks, soy cheese, soy hot dogs, soy bacon, and tofu yogurt. ISOFLAVINES: Nutlettes cereal (1/2 cup) 122 mg. 140 cal. 1.5 g. fat Beef textured (1/4 c. dry) 62 mg. 70 cal. 1.0 g. fat soy protein granules Roasted Soynuts (1/4 cup) 60 mg. 195 cal. 9.5 g. fat Tempeh (1/2 cup) 35 mg. 165 cal. 6.0 g. fat Lowfat Tofu (1/2 cup) 35 mg. 45-75 cal. 1.5-2.5 g. fat Regular Tofu (1/2 cup) 35 mg. 105-120 5.5-6.5 g. fat TakeCare High- (2 scoops) 35 mg. 100-130 1-1.5 g. fat Protein Beverage Powder Regular Soymilk (1 cup) 30 mg. 130-150 4 g. fat Lowfat Soymilk (1 cup) 20 mg. 90-120 2 g. fat Roasted Soy Butter (2 Tbsp) 17 170 cal. 11 g. fat To Order Nutlettes & Beef(Not): Dixie USA 1-800-347-3494 To Order Take Care High protein beverage powder: Nutritious Foods 1-800-445-3350 Estrogen: The Natural Way - Over 250 Easy and Delicious Recipes for Menopause by Nina Sandler 1 T. flaxseed or 1-2 servings of soy each day should reduce the risk of breast cancer; 2 T. of flaxseed or 1 serving of soy (50 mg.) will decrease the symptoms of menopause; 3 to 5 T. of flaxseed or 2 to 3 servings of soy will decrease cholesterol. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Cooking Chart Part 1 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Vegetable, Servings, Preparations, Cooking Instructions, and Compatible Seasonings and Sauces Artichoke, globe -- Wash; cut off stem and 1/2 inch from top. Remove loose bottom leaves. Cut off thorny tips with scissors. Rub cut surfaces with lemon. Cook, covered, in small amount of boiling water 25 to 35 minutes. Compatible with butter, hollandaise sauce, vinaigrette. Artichoke, Jerusalem -- Wash; peel. Leave whole or slice. Cook, covered, in small amount of boiling water 15 minutes for slices to 30 minutes for whole. Compatible with butter, lemon juice, cream sauce. Asparagus -- Snap off tough ends. Remove scales, if desired. To boil: cook, covered, in small amount of boiling water 6 to 8 minutes or until crisp-tender. To steam: cook, covered, on a rack above boiling water 8 to 12 minutes. Serve with cheese sauce, hollandaise sauce, orange sauce, vinaigrette, lemon juice, mustard seeds, tarragon or dill. Beans, dried -- Sort and wash. Cover with water 2 inches above beans; soak overnight. Drain. Cover soaked beans with water. Bring to a boil; cover, reduce heat and simmer 1 1/2 to 2 hours or until tender. Garlic, cumin, chili powder, bacon are compatible. Beans, green -- Wash; trim ends and remove strings. Cut into 1 1/2 inch pieces. Cook, covered, in small amount of boiling water 12 to 15 minutes. Almonds, butter, bacon, basil, dill, savory, thyme are compatible. Beans, lima -- Shell and wash. Cook, covered, in small amount of boiling water 20 minutes. Butter, cream sauce, oregano, sage, savory, tarragon, thyme are compatible. Beets -- Leave root and 1 inch of stem; scrub with vegetable brush. Cook, covered, in boiling water 35 to 40 minutes. Remove peel. Serve with choices of butter, lemon juice, orange juice, wine vinegar, allspice or ginger. Broccoli -- Remove outer leaves and tough ends of lower stalks. Wash; cut into spears. To boil; cook, covered, in small amount of boiling water 10 to 15 minutes. To steam: cook, covered on a rack above boiling water 15 to 20 minutes. Cheese or hollandaise sauce, lemon-butter sauce, vinaigrette, dill, mustard seeds, tarragon are all compatible. Brussels Sprouts -- Wash; remove discolored leaves. Cut off stem ends; slash bottom with an X. Cook, covered, in small amount of boiling water 10 to 15 minutes. To steam: cook, covered, on a rack above boiling water 8 to 10 minutes. Cheese sauce, butter, caraway seeds, basil, dill, mustard seeds, sage and thyme are all compatible. Cabbage -- Remove outer leaves; wash. Shred or cut into wedges. Cook, covered, in small amount of boiling water 5 to 7 minutes for shredded or 10 to 15 minutes for wedges. Cream or cheese sauce, butter, caraway seeds, dill, savory, tarragon are compatible. Carrots -- Scrape; remove ends and rinse. Leave tiny carrots whole, slice large carrots or cut into strips. Cook, covered in small amount of boiling water 8 to 10 minutes for slices or 12 to 15 minutes for strips. Serve with butter, brown sugar glaze, vinaigrette, dill, chives, ginger, mace, mint or nutmeg. Cauliflower -- Remove outer leaves and stalk. Wash. Leave whole or break into flowerets. Cook, covered, in small amount of boiling water 10 to 12 minutes whole, or 8 to 10 minutes for flowerets. Serve with cream or cheese sauce, herb butter, basil, caraway seeds, mace, or tarragon. Celery -- Separate stalks; trim off leaves and base. Rinse. Slice diagonally. Cook, covered in small amount of boiling water 10 to 15 minutes. Butter, cream or cheese sauces, Parmesan cheese, mustard, thyme, and tarragon are all compatible. Corn -- Remove husks and silks. Leave corn on the cob, or cut off tips of kernels and scrape cob with dull edge of knife. Cook, covered in boiling water 10 minutes on the cob or in a small amount of boiling water 8 to 10 minutes for cut. Cream sauce, herb butter, garlic, chili powder, red pepper or basil are compatible. Cucumbers -- Peel, if desired; slice or cut into strips. Generally served raw and with a choice of sour cream, dill, basil, mint or tarragon. Eggplant -- Wash and peel. Cut into cubes or cut crosswise into slices. To boil: cook, covered, in small amount of boiling water 8 to 10 minutes. To saute: cook in small amount of butter or vegetable oil 5 to 8 minutes. Compatible seasonings are Parmesan cheese, basil, curry, oregano or marjoram. Greens-- Remove stems; wash thoroughly. Tear into bite-size pieces. Cook, covered in 1 to 1 1/2 inches of boiling water 5 to 8 minutes for spinach, 10 to 20 minutes for Swiss chard, 30 to 45 minutes for collards, turnip greens, mustard, kale.) Cream sauce, butter, onion, mushrooms, wine vinegar, lemon juice, horseradish, bacon, dill, marjoram, rosemary, or nutmeg are compatible. Kohlrabi -- Remove leaves; wash. Peel; dice, slice, or cut into strips. Cook, covered in small amount of boiling water 15 to 20 minutes. Serve with butter, cheese sauce, lemon juice, sour cream, chives, garlic, or basil. Leeks -- Remove root, tough outer leaves, and tops, leaving 2 inches of dark leaves. Wash thoroughly. Slice leeks, if desired. Cook, covered, in small amount of boiling water 12 to 15 minutes, whole or 10 to 12 minutes sliced. Serve with flavored butters, crumbled bacon, cream sauce, Parmesan cheese, mushroom sauce, dill, basil, thyme or rosemary. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Cooking Chart Part 2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Vegetable, Servings, Preparations, Cooking Instructions, and Compatible Seasonings and Sauces Mushrooms -- Wipe dry with paper towels or wash gently and pat dry. Cut off tips of stems. Slice if desired. Saute in butter 5 minutes. Cream sauce, vinaigrette, marjoram, oregano, rosemary, savory or tarragon are compatible. Okra -- Wash and pat dry. Trim ends. Cook, covered, in small amount of boiling water 5 to 10 minutes. Butter, cream sauce, garlic, lemon juice, tomatoes, chives, basil, or nutmeg all compliment okra. Onions -- Peel; cut large onions into quarters or slices, or leave small onions whole. Cook, covered in small amount of boiling water 15 minutes or until tender. Or saute slices in butter 3 to 5 minutes. Cream or cheese sauce, brown sugar glaze, butter, basil, ginger, oregano, parsley, or thyme are compatible. Parsnips-- Scrape; cut off ends. Slice or cut into strips. Cook, covered in small amount of boiling water 15 to 20 minutes. Serve with cream sauce, brown sugar glaze, butter, Worcestershire, honey, parsley, or nutmeg. Peas, black-eyed -- Shell and wash. Cook, covered in small amount of boiling water 15 to 20 minutes or until tender. Serve with bacon, butter, garlic, red pepper, cumin, chili powder, or basil. Peas, dried -- Sort and wash. Cover with water 2 inches above peas; soak overnight. Drain. Cover soaked peas with water. Bring to a boil; cover, reduce heat and simmer 1 1/2 to 2 hours or until tender. Butter, garlic, red pepper, bacon, cumin, or chili powder are all compatible. Peas, green -- Shell and wash. Cook, covered in a small amount of boiling water 12 to 15 minutes. Cream or cheese sauce, butter, garlic, marjoram, nutmeg, chervil, mint, rosemary, or tarragon are compatible. Peas, snow -- Wash; trim ends and remove tough strings. Cook, covered, in small amount of boiling water 3 to 5 minutes or saute in vegetable oil or butter 3 to 5 minutes. Onion, garlic, soy sauce, or basil are compatible. Peppers, green -- Cut off top, and remove seeds. Leave whole to stuff and bake; cut into thin slices or strips to saute. To bake: cook, covered in boiling water 5 minutes; stuff and bake at 350F, for 15 to 25 minutes. To saute: cook in butter or vegetable oil 3 to 5 minutes. Compatible with meat, vegetable or rice stuffing; garlic, basil, oregano, or fennel. Potatoes, all-purpose -- Scrub potatoes; peel, if desired. Leave whole, or slice or cut into chunks. Cook, covered, in small amount of boiling water 30 to 40 minutes for whole, or 15 to 20 minutes for slices or chunks. Compatible seasonings and sauces include cream or cheese sauce, butter, bacon, sour cream, basil, chives, garlic, dill and oregano. Potatoes, baking --Scrub potatoes; rub skins with vegetable oil. Bake at 400 F, 1 hour or until done. Serve with butter, sour cream, cheese, chives, garlic, oregano or thyme. Potatoes, new -- Scrub potatoes; peel, if desired. Cook, covered in boiling water to cover 15 minutes or until tender. Choose cream or cheese sauce, butter, onion, lemon juice, vinaigrette or parsley to serve. Potatoes, sweet -- Scrub potatoes; leave whole to bake, or slice or cut into chunks to boil. Bake at 375F for 1 hour or until done. To boil: cook in boiling water to cover for 20 to 30 minutes. Compatible with butter, brown sugar glaze, marmalade, honey, maple syrup, allspice, cinnamon, nutmeg. Pumpkin --Slice in half crosswise. Remove seeds. Place cut side on baking pan. Bake at 325F for 45 minutes or until tender. Cool; peel and mash. Compatible with butter, brown sugar glaze, maple syrup, cinnamon, nutmeg, mace, or ginger. Rutabagas -- Wash; peel and slice or cube. Cook, covered, in boiling water 15 to 20 minutes. Mash, if desired. Compatible with butter, maple syrup, brown sugar, lemon, cinnamon, and nutmeg. Squash, summer -- Wash; trim ends. Slice or dice. To boil: cook, covered in a small amount of boiling water 8 to 10 minutes for slices, 15 minutes for whole. To steam: cook, covered, on a rack over boiling water 10 to 12 minutes for sliced or diced. Serve with butter, cheese, onion, garlic, cinnamon, marjoram, dillweed, ginger, allspice, or rosemary. Squash, spaghetti -- Rinse; cut in half lengthwise and discard seeds. Place squash, cut side down in Dutch oven; add 2 inches water. Bring to a boil; cover, reduce heat and cook 20 minutes or until tender. Drain and separate strands with a fork. Compatible with butter, onions, tomato sauce, basil, garlic, and oregano. Squash, winter (acorn, butternut, hubbard) -- Rinse, cut in half, remove seeds. To boil: cook, covered, in boiling water 20 to 25 minutes. To bake: place cut side down in shallow baking dish; add 1/2 inch water. Bake, uncovered, 375F for 30 minutes. Turn and season or fill; bake 20 to 30 minutes or until tender. Compatible with brown sugar glaze, orange juice, apple filling, butter, crumbled bacon, candied ginger, cinnamon, or nutmeg. Tomatoes -- Wash; peel, if desired. Slice or cut into quarters. Generally served raw or used as an ingredient in cooked dishes. Compatible with vinaigrette, Parmesan cheese, onion, chives, marjoram, oregano, sage, tarragon, and basil. Turnips -- Wash; peel and slice or cube. Cook, covered in boiling water to cover 15 to 20 minutes or until tender. Compatible with sweet-and-sour sauce, butter, soy sauce, onion, bacon, chives, dill, or thyme. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Paella #4 Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Cannellini Beans -- Dried 1 Cup Lima Beans -- Dried 2 Tablespoons Olive Oil 1 2/3 Cups Tomato -- Chopped 1 Cup Red Bell Pepper -- Chopped 1 Cup Yellow Pepper -- Chopped 3/4 Cup Onion -- Chopped 3/4 Cup Zucchini -- Diced 3/4 Cup Yellow Squash 1 Teaspoon Dried Rosemary 2 Garlic Cloves -- Minced 2/3 Cup Water 1/3 Cup Kalamata Olives -- Pitted And Sliced 1 1/4 Teaspoons Saffron Threads -- Crushed 1 Teaspoon Paprika 1/2 Teaspoon Salt 1/4 Teaspoon Pepper 14 1/2 Ounces Vegetable Broth 3 Cups Cooked Wild Rice Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans in a colander, and set aside. Heat oil in a large Dutch oven over medium heat. Add tomato and next 7 ingredients (tomato through garlic); saute 5 minutes or until tender. Add beans, water, and next 6 ingredients (water through broth); cover, reduce heat, and simmer 1 hour or until beans are tender. Stir in rice, and simmer an additional 3 minutes or until thoroughly heated. >From: Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Vine Ripened Tomatoes Provencal Recipe By :Robyn Webb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 medium vine ripened tomatoes -- cut in half 2 tablespoons parsley -- minced 2 tablespoons fresh lemon juice 2 teaspoons olive oil 1 tablespoon garlic -- finely minced 2 teaspoons chives -- minced 1 teaspoon thyme -- minced 2 tablespoons low-salt chicken broth -- lowfat 1/2 cup dry bread crumbs Fresh ground pepper -- and salt -- to taste 1. Preheat the oven to 400 degrees. Prepare the tomatoes and set aside. 2. Combine the remaining ingredients except for the bread crumbs, pepper and salt. Add the bread crumbs and mix well. Season with pepper and salt and spread the mixture evenly over each tomato half. 3. Place the tomatoes in a baking dish and bake until the top is slightly browned, about 10 minutes. 6 servings/ serving size: 1 tomato : Calories: 85; Calories from fat: 23; Total fat: 3 grams; Saturated fat: 0 grams; Cholesterol: 0 grams; Sodium: 95 mg; Carbohydrate: 15 grams; Dietary Fiber: 2 grams; Sugars: 5 grams; Protein: 3 grams. Robyn Webb (book unknown) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Warm Shortcake With Winter Fruit Compote Recipe By :The Millennium Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Shortcake: 1 2/3 cups unbleached all-purpose flour 1/2 teaspoon baking soda 1/8 teaspoon sea salt 2/3 cup maple syrup 3/4 cup water 1/3 cup corn kernels -- fresh or frozen 1/2 teaspoon vanilla extract 1/4 teaspoon lemon juice Winter Fruit Compote: 3/4 cup port wine 3 cups fresh cranberries -- (12 oz) 2 Fuyu persimmon -- finely diced -- or apples 2 pears -- peeled -- and finely diced 1/2 cup Sucanat -- or brown sugar 1/2 cup apple juice 1/2 teaspoon ground allspice 2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/2 vanilla beans -- split, use pulp -- or 2 tsp vanilla extract -- one inch piece fresh ginger To Make the Shortcake: Preheat oven to 350F. Lightly oil and 8-inch square or round cake pan. Sift the flour and baking powder into a large bowl. Stir in the salt. In a blender, combine the syrup, water, corn, vanilla, and lemon juice. Pour the wet ingredients into the dry ingredients and mix well. Pour into the prepared pan. Bake for 40 -45 minutes, or until the cake is golden brown and cake tester comes out clean. Let cool. Cut into 8 pieces. To make the compote: In a large saucepan, combine the port and cranberries and simmer for 7 minutes, or until the cranberries are all popped open. In a blender, puree half of this mixture. Add the persimmons, pear, sugar, apple juice, and all the seasonings to the cranberries in the pan. Mix well and simmer for 15 - 20 minutes,until the fruit is al dente. Add the pureed cranberries. Keep warm. Warm the cake just before serving. Spoon an eight of the compote on top of each shortcake. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ways To Use Chutney Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Treat it like a spicy jam or 'catsup and use it when we're bored with applesauce or cranberry sauce. A chutney doesn't have to have fruit -- my favorite! -- but a relish of onion and tamarind or lime and chiles and a variety of seeds makes a good one. I love cilantro and I have a recipe for cilantro chutney someplace. (!) [KitPatHanneman ] --- First, vegetarian curries-- A little chutney on the side really makes these a treat. I've also spread some chutney on chapatis for snacks, added it to different kinds of wraps, and for sandwiches I've spread some chutney on wheat bread with a couple of thin slices of really sharp cheddar cheese. In a way, you can treat chutney like a savory jam. [Lisa Canjura-Clayton ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Weight Watchers New 365 Day Menu Cookbook Recipe By :Weight Watchers New 365 Day Menu Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup low calorie orange flavored drink FROZEN ORANGE POP: 1/2 cup low-calorie orange-flavored drink into small paper cup; freeze until almost firm. Insert ice-cream-bar stick vertically into partially frozen drink; freeze until solid. Unmold.) Recipe from Weight Watchers New 365 Day Menu Cookbook ~ Weight Watchers International (1996). MC and email from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice Casserole Recipe By :Native American recipe book Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup wild rice -- (washed under cold water) 3 cups nonfat chicken broth -- (or veggie) HOT 3 tbsp chopped onion 3 tbsp bell pepper -- (red/green and/or yellow) saute liquid of choice parsley and/or cilantro for garnish saute onions & peppers add rice & blend transfer all to casserole dish & add broth cover & bake @ 350degrees for 45minutes (or until broth has absorbed) The recipe came from a Native American recipe book and it's yummy >From: J&A Braun <2brauns@bellsouth.net> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice Mushroom Casserole Recipe By :Weight Watchers New Complete Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 portobella mushrooms -- or more -- or 6 large white mushrooms -- cleaned and stemmed 1 tablespoon olive oil 3 shallots -- minced 2 3/4 cups reduced-sodium chicken broth or beef broth 1 cup wild rice 1/2 teaspoon dried thyme or rosemary leaves -- crumbled 1/2 teaspoon freshly ground pepper 1 bay leaf Wild rice takes longer to cook than true rice. This dish can be baked ahead and reheated at serving time. 1. Turn on the broiler; line a baking sheet with foil. Place the mushrooms, stem side down, on the baking sheet. Broil until lightly browned, about 4 minutes. Remove and let cool slightly, then dice; transfer to a plate. 2. Reduce the oven temperature to 350 degrees. In a medium saucepan, heat the oil. Saute the shallots until softened, about 4 minutes. Stir in the broth, the mushrooms with any juices, rice, thyme, pepper and bay leaf. Transfer to a 1-quart casserole. Cover and bake until the liquid is absorbed and the rice is tender but still slightly chewy, about 1 hour or more. Remove, discard the bay leaf and serve. Makes 6 servings. EACH 145 calories (22 % from fat), 3 grams fat (0 grams sat. fat), 25 grams carbohydrate, 6 grams protein, 261 mg sodium, trace of cholesterol, 16 mg calcium, 6 grams fiber Recipe from "Weight Watchers New Complete Cookbook" (Macmillan). Tested by Kathleen O'Gorman for the Free Press Test Kitchen. Mc from Pat Hanneman 1/99. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice, Spinach, Brussels, Cipolline Recipe By :Charlie Trotter's Vegetables (1996) Ten Speed Press Serving Size : 4 Preparation Time :2:20 Categories : Eat-Lf Mailing List Low Fat Rice Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- porcini mushrooms -- optional rinsed and soaked -- *see directions 4 Spanish onions -- julienned 4 tablespoons butter -- or spray 8 cups water -- and/or broth salt and pepper ***bouquet Garni*** 3 tablespoons fresh basil 3 tablespoons fresh chives 3 tablespoons fresh tarragon 3 tablespoons fresh flat-leaf parsley ***SEASON*** 8 cipolline onions -- roasted peeled and quartered 12 Brussels sprouts -- steamed and sliced into thirds ***SAUTE*** 1 tablespoon butter 1 shallot -- diced 1 bunch spinach -- cleaned (about 4-oz per serving) ***ASSEMBLY*** 1 cup cooked Wehani -- or white and wild rice TITLE: *Wild Rice with Spinach, Brussels Sprouts, Cipolline Onions, and Herb Infused Caramelized Onion Broth. Another grain, or pasta, could be substituted for the wild rice. Serve as vegetarian entree or with chicken breast or fish. NOTE: We used vegetable cooking spray instead of butter. We added cold butter to the broth just before serving; whisking in the cold butter thickened the sauce just enough to lightly coat the vegetables and make them glisten. *Rinse 4 to 6 pieces of dried porcini mushroom. Soak them in almost 2 cups hot water for 1 to 4 hrs. Strain the soaking water and reserve. IN A LARGE SAUCEPAN, saute the julienned onions in 4 tablespoons of the butter or lowfat cooking spray over medium heat for about 30 to 40 minutes, or until caramelized. Add a little of mushroom broth to prevent burning. Add the water (or combined water and mushroom broth) and simmer for 45 minutes. Strain through a fine-mesh sieve and return to a medium saucepan. Simmer until you have 3 cups broth. Season to taste with salt and pepper. (2 hrs) WRAP the fresh herbs in a small piece of cheesecloth and secure to create a sachet. Place in the hot onion broth and simmer for 1 or more minutes until the broth is scented and tasty. Remove the sachet and discard. Place the roasted cipolline and the Brussels in a small bowl and season with salt and pepper; reheat if necessary. Place the remaining tablespoon butter and the shallot in a medium saute pan and sweat until translucent. Add spinach and continue to cook for 3 to 4 minutes or until wilted. Season to taste with salt and pepper. Warm the wild rice with 1/4 cup of the onion broth and adjust salt and pepper. ASSEMBLY: Place wild rice in large shallow bowl; spread it out. Place the spinach leaves at four points, meeting in center of plate. Arrange sprouts and cipolline onion around and spoon some of the caramelized onion broth on top of the vegetables until it resembles a chunky soup. pantry: *Wehani: A spectacular aromatic mahogany long grain with a savory musky nut-like flavor with great versatility and the ability to carry nearly any flavor profile well. Excellent in stuffings, salads, side dishes, entrees, pilafs and some desserts. URL :www.lundberg.com (1996) over: roast onion at 325F for 30 to 40 minutes, depending upon their size. You can peel before or after roasting. Do score each onion with a small "x" at both ends before roasting. Set aside to cool. Roughly chop. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Essence and Extracts. That's how I see Trotter's cuisine. I added (dried porcini) mushroom to his onion broth. Four types of onions are used: Spanish, chives, cipolline, shallot. Instead of wild rice, we served with a mixture of white basmati and California Red Wehani.* A special meal with subtlety. We planned for this meal by making extra rice; the broth was made ahead and clarified the next day. http://wizard.ucr.edu/~phannema/chefs/trotr166.mxp I tried it and used spray oils whenever possible except a smidgen of unsalted butter/margarine when it mattered for taste.... A special meal... * Exported from MasterCook * Winter Squash Ratatouille Recipe By :Marlisa Szwillus (1997) Vegetarian Wok Cooking Serving Size : 4 Preparation Time :0:45 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound meaty tomatoes 2/3 pound onions 2 garlic cloves 6 ounces green bell pepper 1 1/2 pounds acorn or butternut squash -- peeled and seeded 1/2 bunch fresh parsley -- with stems 4 teaspoons olive oil salt pepper 7 tablespoons water 1 bay leaf 1 sprig thyme 2/3 cup brown and wild rice -- cooked in 2 cups water A new version of a classic vegetable stew that is high in vitamins A and C. Instead of zucchini, this stew uses winter squash. Sweet potatoes may be substituted. GROCERY: 2 large tomatoes, 2 onions, 1 green bell pepper. 1. PREP - Scald the tomatoes, peel, and dice (1/2-inch), removing seeds and stem bases. Peel the onions and garlic; cut onions into eighths. Quarter the peppers, wash, seed, and cut into strips, 1/4-inch wide. Cut squash into 1-inch cubes. Strip off the parsley leaves, reserving the stems. 2. WOK - First heat the wok and then heat the oil in it. Briefly stir-fry the vegetables in batches. Add salt and pepper, put the garlic through the press into the wok, and add 7 tablespoons water. Tie the bay leaf, thyme, and parsley stems into a bouquet and lay it in the wok. Braise the vegetables, covered, over low heat for about 25 minutes. 3. Season the ratatouille with salt and pepper to taste and fold in the parsley leaves. Serve with rice or French bread. Serves 4. Stew: 138 cals, 5g fat (32%). Stew with 1/2-cup brown and wild rice each: 170cals, 6g fat (28% cff) >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Vegetable Pot Pie Recipe By :Cooking the Whole Foods Way, Christina Pirello Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Tried Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetables: 1 cup cabbage -- diced 1 small carrot -- diced 1 small parsnip -- diced 1 turnip -- diced 1 onion -- diced --- gravy: 4 cups spring or filtered water 1 tablespoon soy sauce 1 teaspoon corn oil 1/3 cup whole wheat pastry flour --- crust: 3/4 cup whole wheat pastry flour 1/4 cup yellow corn meal 1 pinch sea salt 1 pinch dried rosemary 2 tablespoons corn oil 1/4 cup cold spring or filtered water Bring water for gravy to a boil and cook each vegetable (in the order listed above) until almost done; set aside. Using this stock as a base for the gravy, add soy sauce and corn oil and cook over low heat for 5 minutes. Stirring constantly, slowly add flour. Gravy will thicken after a few minutes. Pour gravy over cooked veggies and stir well. Spoon this mixture into a lightly oiled deep-dish pie pan. Preheat oven to 350F. Prepare the crust by combining flour, corn meal, salt and rosemary. Stir in oil and water with a fork and mix well. Knead briefly to form a cohesive ball of dough. Roll out dough, between waxed paper, into a thin round. Cut crust into thin strips and create a lattice net on top of the pie. Tuck edges of lattice strips into the filling. Bake until filling is bubbling and top of pie is golden brown and firm. Serve hot. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "My inspiration for this pot pie came from Meredith McCarty, one of the most talented whole foods cooks in the world, in my humble opinion. She has an intuitive, creative cooking style that has created some of the richest, most delicious whole foods dishes I have ever tasted." [Christina] --- 1/23/99: Used 2 cups Kafka's garlic broth in place of 2 cups water. Omitted oil in gravy. Only used 1 tbsp canola oil in crust. Also used Corn Grits in lieu of cornmeal. Topping a little dry and tough. Veggies very sweet. Jump up and Kiss me was excellent with this!! [ecr] * Exported from MasterCook * Yam Cakes With Hot Pepper And Fermented Black Beans Recipe By :Laurie Colwin - Home Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large yams 2 eggs 4 tablespoons flour 1 scallion -- chilled red pepper flakes 2 teaspoons fermented black beans olive oil Shred 1 large yam. Beat up 2 eggs, add to the potatoes and mix. Add 4 T. of flour to make the mixture cohere (or more to make more coherent). Add 1 chopped scallion, red pepper flakes to taste and 2 tsp. of fermented black beans. Form into cakes with a spoon (these fall to pieces rather easily. I use a bouillon spoon and press the mixture in) and fry in olive oil. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Mayonnaise Or "Special Lowfat Mayonnaise" Recipe By :Josephine Bacon Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/2 teaspoon dry mustard 2 cups nonfat plain yogurt JOSEPHINE: I discovered long ago that an absolutely delicious mayonnaise can be made by replacing all that oil ... with plain yogurt. Try different kinds, such as sheep's or goat's milk yogurt, regular or low fat. Keeps well when chilled (do not freeze). Simple to make with appliance. 1. Put the egg and flavorings into a blender or food processor, or beat with a whisk until fully combined. Gradually add the yogurt with the machine running, or while beating. continue until the mixture is thick and homogeneous. PER 15mL Tbs: 9 cals, 0.25g fat, 5mg cholesterol, 23mg sodium, 0g fiber. VARIATIONS: Substitute ground ginger for mustard and use onion powder for the garlic powder. Add a tablespoon of any chopped fresh herb. Use pinch of ground turmeric to color. Add zest of one lemon to the mixture or add a tiny pinch of citric acid crystals. BOOK: Eating Meat & Staying Healthy, Josephine Bacon (1987 Barrons) ISBN 0-8120-5865-8 MAIL: kitpath@earthlink.net 1999-Jan >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zero Vegetable Soup For One Recipe By :Brenda J. Ponichtera, Quick and Healthy Recipes and Ideas Serving Size : 1 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Pyramid/Cooking For One Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 1/4 ounces low sodium chicken broth -- low fat 3/4 cup mixed vegetables -- sliced ---Any combination of: broccoli cabbage carrots cauliflower celery mushrooms onions tomatoes zucchini Skim fat off broth. Add vegetables. Cover pot and cook on high for about 5-10 minutes, stirring twice. ONE PORTION: 33 calories; 0mg cholesterol; 2g fiber; 383mg sodium; percent calories from fat, 14%. This is an official 5 A Day recipe Message from kitpath@earthlink.net 1/99: PYRAMID: 1+1/2 VEG units. - - - - - - - - - - - - - - - - - - - NOTES : Wow! this soup! Look at all the effort to put variety into a light soup. And we're halfway toward meeting the minimum goal. This might reassure some of you. It's only 3/4-cup but half the goal for 1800 to 2000 cals folks like me. --- While not specifically mentioned on the Pyramid -- add some garlic (as much as you can stand) to the pot and you'll have a real powerhouse! And if you like fresh ginger, throw in some of that, too. Use a little more broth or water (1/3 - 1/2 cup more) and start the soup by adding 1/4 cup of rice or quinoa. Let this cook for 15 minutes or so before adding the veggies. Do this and you can add 1 serving of grains to your count! If you have any leftover grains, this soup is a great place to use them. ["Ellen C." ]