* Exported from MasterCook * Tarragon Dijon Dressing Recipe By :Millennium Cookbook by Eric Tucker Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 bunch fresh tarragon -- stems removed 1 teaspoon minced garlic 1 1/2 tablespoons Dijon mustard 1/2 teaspoon minced lemon zest 1/3 cup fresh lemon juice 1 teaspoon fresh ground black pepper 1/2 teaspoon green or pink peppercorns 2 teaspoons nutritional yeast 1 teaspoon sea salt 1/3 cup light olive oil 1/8 cup hazelnut oil or walnut oil In a blender, combine all the ingredients except the oils. Add the olive oil and blend. With the blender running, add the remaining oil. 59 cals, 6g fat. *INFO* Recipe from The Millennium Cookbook by Eric Tucker & John Westerdahl, M.P.H., R.D., C.N.S.; Dessert Recipes by Sascha Weiss (Ten Speed 1998) ISBN 0-89815-899-0. MILLENNIUM RESTAURANT is located in the Abagail Hotel at 246 McAllister Street, San Francisco, California. >Typed by Melissa's Specialty Foods: Eric Tucker of Millennium URL: www.melissas.com/gstchefs/1298chef.htm >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : ALTERNATIVE : Fat Free Delete the salt and oils. Substitute 1 tablespoon light miso, 1/2 cup silken tofu, and 1/2 cup water. * Exported from MasterCook * Thyme Fig Fruitcake Recipe By :American Diabetes Association Holiday Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Diabetic Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Unsweetened apple juice 1/2 Teaspoon Dried thyme 1 Cup Finely chopped dried figs 1 1/4 Cups Flour 1/4 Cup Cornmeal 2 Teaspoons Baking powder 1/4 Teaspoon Baking soda 6 Tablespoons Vegetable oil 2 Tablespoons Sugar 1 Egg 1/4 Cup Pine nuts -- toasted Combine the apple juice, thyme, and figs in a bowl. Set aside for 10 minutes. Stir together the flour, cornmeal, baking powder, and baking soda in a bowl. Beat the oil, sugar and egg until well blended. Pour the egg mixture into the flour. Add the pine nuts and fig mixture. Beat well. Pour the batter into an oiled and floured 9-inch round (or 8 inch square) baking pan. Bake in 350 F oven for 40 to 50 minutes. Cool for 5 minutes in the pan. Remove from pan and cool thoroughly. 1/12 recipe - 1 bread, 1 fruit, 1 1/2 fat exchange 190 calories, 27 grams carbohydrate, 3 grams protein, 8 grams fat 66 mg sodium, 156 mg potassium, 23 mg cholesterol Source: American Diabetes Association Holiday Cookbook by Betty Wedman, 1986 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Chive Topping For Baked Potatoes Recipe By :Natural Land Herb Gardener www.naturalland.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces soft tofu -- not silken 1 tablespoon vegetable oil 1 tablespoon lemon juice 1/2 cup chopped chives Salt and pepper -- to taste 4 baking potatoes -- baked Creamy tofu tastes terrific with chives. Pulse briefly for a speckled appearance, or blend longer to produce a beautiful pale green hue. Use it as a great dip for crisp vegetables. 1. In a blender or food processor, combine tofu, oil, and lemon juice, process until smooth. Add chives and pulse to combine. Season to taste with salt and pepper. Makes about 1 cup. With potato: 148 cals, 5g fat (20% cff) By KitPATh 1998 - - - - - - - - - - - - - - - - - - - NOTES : Instead of chives, chop any fresh herb, garlic chives, spring onions with green tops, or spring green such as watercress, arugula, frisee, or mustard green. * Exported from MasterCook * Tropical Fruit Smoothie Recipe By :Cooking Light, May 1994, page 140 Serving Size : 5 Preparation Time :0:06 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound soft tofu -- drained 1 cup sliced banana -- (1 medium) 2 cups unsweetened orange-pineapple juice -- chilled 8 ounces unsweetened crushed pineapple -- (1 can) undrained and chilled Combine all ingredients in the container of an electric blender; cover and process until smooth. Yield: 5 cups (serving size: 1 cup). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. * Exported from MasterCook * Tropical Tofu Smoothie Recipe By :Vita-Mix owner's manual Serving Size : 2 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces tofu -- or Mori-Nu Lite tofu 1/2 cup frozen strawberries 1/2 cup pineapple juice 1/2 teaspoon pure vanilla extract 1/2 teaspoon coconut flavoring 1 teaspoon honey -- optional -- or other sweetener Place all ingredients in the blender, and process until smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : One way to create a nice creamy smoothie without using bananas, is to use tofu. Mori-Nu states: "fluid recipes with a 2-cup yield can accept 1/2 block of drained tofu without noticeably affecting the flavor". * Exported from MasterCook * Turkey And Rice Soup, Quick-to-fix Recipe By :Better Homes and Garden's Eating Well with the Food Pyramid Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups low-sodium chicken broth 1 cup water 1/4 teaspoon dried rosemary -- crushed Pepper -- to taste 10 ounces frozen mixed vegetables 1 cup quick-cooking rice 2 cups chopped cooked turkey 16 ounces chopped tomato -- canned Sourdough Bread -- optional PREPARATION NOTE: If you're on a sodium-restricted diet, you can reduce the amount of sodium per serving by using the no-salt-added can tomatoes. Serve with sourdough bread or your favorite type of fresh baked bread and dinner is served. 1. In a large saucepan or Dutch oven combine chicken broth, water, rosemary, and pepper. Bring to boiling. 2. Stir in mixed vegetables and uncooked rice. Return to boiling. Reduce heat and simmer, covered, for 10 to 15 minutes or until vegetables and the rice are tender. Stir in turkey and undrained tomatoes. Heat through. To serve, ladle into serving bowls. Yield: 6 servings, each Calories, 209; carbohydrate, 24 gms; protein, 20 gms; fat, 4 gms; cholesterol, 36 mgs; sodium, 699 mgs; and total calories from fat, 17 percent. Source: Better Homes and Gardens Eating Well with the Food Guide Pyramid, (Meredith Corporation, $8.95). See also "Dining In." Menus By Catherine Trcalek (1998/Dec 17: Jacksonville Times-Union ); Mail from kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Twice Baked Potatoes With Elephant Garlic Recipe By :Geiger Elephant Garlic 98-Mar Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 potatoes -- baked 3 cloves elephant garlic -- baked 2 tablespoons butter buds(r) -- dry measure 2 teaspoons parmesan cheese pepper 1/4 teaspoon onion powder 2 tablespoons yogurt paprika -- for color Bake two potatoes. Bake three cloves of elephant garlic wrapped in foil. Slit open potatoes and remove potato from skins. In bowl, mix/mash potato, garlic, two tablespoons dry Butter Buds, parmesan cheese, dash pepper, onion powder to taste, and a dollop of yogurt. Mix well and return mixture to skins, sprinkle with paprika and brown in oven under broiler. EACH: 107 cals, 1g fat (12% cff) Recipe from Geiger Elephant Garlic http://members.spree.com/0107/geigergarlic.htm from Bonifay, FL, USA and Pat Hanneman (Kitpath) 1998 Mar >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Twice Baked Ratatouille Stuffed Potatoes Recipe By :Lynn Fischer (1995) Sweet Indulgences Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil spray 1 medium onion -- chopped 1 clove garlic -- minced 1 small eggplant 1 small red bell pepper -- cut into strips 1 medium zucchini -- diced 3 plum tomatoes -- diced 1 tablespoon balsamic vinegar -- or cider vinegar 4 medium baking potatoes 1/2 cup nonfat ricotta cheese 1/2 cup nonfat Parmesan cheese A hearty ratatouille stuffed into baked potatoes makes this a quick meal. You can use your own homemade, or to simplify, use canned or jarred ratatouille. 1. Cube the eggplant, toss with salt, and arranged in a single layer, if possible, in a large colander. Let drain for 20 minutes. Pat dry with paper towels. 2. Bake or microwave the potatoes until soft. 3. Preheat the oven to 375 degrees F. 4. In a large nonstick skillet lightly sprayed with oil, in a few tablespoons water, over medium-high heat, combine the onion, garlic, and eggplant; cover and steam for 4 minutes, adding more water if necessary to prevent sticking. Add the pepper, zucchini, tomatoes, and vinegar. Reduce the heat, cover, and simmer 12 to 15 minutes, stirring occasionally, until all the vegetables are tender. 5. Meanwhile, slice off the top third of the potatoes lengthwise, and with a spoon, scoop out the flesh, leaving a 1/2-inch shell. (Reserve the flesh for another use.) Spoon 2 tablespoons ricotta into each potato. Fill the potatoes with the ratatouille. Sprinkle with 2 tablespoons Parmesan and bake 35 minutes. Alternatively, place the potatoes in a microwave-safe dish, cover with wax paper, and cook at high for 4 minutes, rotating once. >from kitpath@earthlink.net 12/98 to elf - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Ragout With Sweet Potatoes Recipe By :Marie Simmons 12/98 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Theme: Spuds Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 medium onion -- cut into 1/2-inch cubes 2 cups sliced mushrooms 2 teaspoons curry powder -- preferably Madras-style 1 cup tomato sauce 16 ounces sweet potatoes -- peeled and cut into 1/2-inch cubes -- 2-cups 2 small zucchini -- trimmed and cut into 1/2-inch chunks 1 red bell pepper -- cored and cut into 1/2-inch cubes 1 clove garlic -- minced 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme Salt Freshly ground black pepper 1 tablespoon minced seeded jalapeno -- optional 1 cup plain low-fat yogurt 1/4 cup chopped fresh cilantro Sugar-Glazed Broiled Pears -- side dish PANTRY: This vegetable stew is seasoned with a Madras curry powder from Sun; look for a deep yellow and gold tin. Its spicy and sweet flavor helps to balance the acidity of the tomato. If you like your food on the spicy side, accentuate the curry by adding minced fresh jalapeno pepper. Serve in deep soup bowls with a spoonful of plain yogurt and sprinkle generously with chopped fresh cilantro. PREP TIP: While the stew cooks and fills the house with wonderful aromas, prepare the pears. They can be broiled just before serving. 1. In large, deep skillet, combine oil, onion and mushrooms; cook, stirring, over medium heat until vegetables are golden, about 5 minutes. Sprinkle with curry; cook 30 seconds. 2. Add tomato sauce, sweet potatoes, zucchini, bell pepper, garlic, oregano, thyme, and salt and pepper to taste; stir to blend. Bring to a boil. 3. Cook, covered, over medium to medium-low heat 20 to 25 minutes, until vegetables are very tender, stirring once or twice. 4. Taste and add more salt and pepper, if needed. Add jalapeno. Spoon into shallow bowls; top with spoonful of yogurt and sprinkle with cilantro. Yield: 4 servings. 235cals, 8g fat (30% cff) Recipe by Marie Simmons. See Dec 21, 1998 http://www.stlnet.com/postnet/news/pdtoday.nsf/Food/ >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Jambalaya Recipe By :Jan Wolff, New Jersey 12/98 Serving Size : 6 Preparation Time :0:40 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 4 cloves garlic -- minced 1 large onion -- chopped 1 medium green pepper -- chopped 1/2 cup finely chopped celery 14 1/2 ounces canned whole peeled tomatoes 1 1/4 cups vegetable broth 1/2 teaspoon dried thyme 1/4 teaspoon cayenne pepper 3/4 cup long grain rice white or brown 1 1/2 cups cooked red kidney beans -- drained 2 tablespoons chopped parsley 2 teaspoons white vinegar 1/2 teaspoon salt Heat oil in a 3-quart saucepan over medium-high heat. Add the garlic, onion, pepper, and celery. Cook, stirring, until vegetables are soft. Add tomatoes and break up with the back of a spoon. Stir in broth, thyme, and cayenne. Bring to a boil. Stir in rice. Return to a boil, reduce heat, and simmer, covered, 15 to 20 minutes (simmer 10 minutes longer for brown rice). Stir in the beans, parsley, and vinegar. Heat, covered, for an additional 10 to 15 minutes. Stir in salt. Servings: 4 to 6. 218cals, 6g fat (24% cff) Traditionally, jambalaya is a combination of rice, beans, meat, seafood, and spices. This vegetarian version retains that authentic Creole flavor. It's fairly easy to prepare, which makes it a great dish to serve for dinner anytime. And the recipe can be doubled to feed a crowd. By JAN WOLFF, a chef and cooking teacher who uses natural ingredients and specializes in vegan and macrobiotic cuisine. Jan Wolff, New Jersey, Dec 23, 1998 for Bergen Record http://www.bergen.com/food/jan23199812236.htm >MC by kitpath >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wake Up 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 Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 nectarine -- quartered 1 cup nonfat plain yogurt 1/4 cup orange juice 2 tablespoons wheat germ 2 ice cubes Put everything into a blender. Blend until well mixed, thick and frothy. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Walnut Stuffed Baby Red Potatoes Recipe By :unk // Hanneman Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 baby red potatoes 3/4 cup lowfat sour cream 24 walnut halves -- toasted 24 fresh dill sprigs or preferred herb Cook potatoes in boiling water for 8 to 12 minutes until just tender. Drain and cool. Slice off the bottom end of each potato so it sits upright and slice off a third of the top. (If potatoes are medium small cut them in half and use both halves) With a melon baller, scoop out the potato and fill with a dollop of sour cream. Top with walnut halves and tuck in a sprig of dill. Around 45 cals lt 30% >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Wine Herb Jelly Recipe By :Nestle: Fruit Pectin - Certo Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Holidays & Gifts Low Fat Spreads & Sandwiches Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dry white wine or 500-ml 3 cups sugar or 750-ml 1 package liquid fruit pectin 12 sprigs fresh herbs -- cut jar-length to prevent floating Use more fresh herbs for a stronger flavored jelly. Combine wine and sugar in a large saucepan and mix well. Place saucepan over high heat and bring to a full rolling boil, stirring constantly. Immediately stir in liquid fruit pectin. Bring to a full rolling boil and boil hard 1 minute, stirring constantly. Remove from heat. Skim off foam with metal spoon. Insert jar-length sprigs of fresh herbs into each warm, sterilized jar. Pour jelly quickly into jars filling up to 0.5 cm. ( 1/4-inch) from rim. Seal while hot with sterilized 2-piece lids with new centres. Makes 1 L (4 cups). TIPS: Because there is no fruit to clean or mash or juice to prepare, wine jellies are exceptionally easy to make. Simply measure and heat the wine and sugar, then stir in pectin as directed in each recipe. These jellies are ideal spooned on to cheese and cracker canapes or as a condiment to serve with meat and poultry. For best results, use sturdy herbs such as rosemary, tarragon, thyme or savoury. They retain their shape when placed in the hot jelly. Be sure to cut the herb sprigs to the length of the jar. This helps to keep them suspended in the jelly as it sets. Recipe Source: Certo Fruit Pectin. Reference: "Homemade wine jellies make great gifts," Toronto Sun. See also http://www.canoe.ca/CNEWSLife/981109_wine.html Canoe. 1998. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice And Barley Salad With Wild Mushrooms And Persimmon Recipe By :Millennium Cookbook by Eric Tucker Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 leeks -- washed well and cut into 1/2-inch crosswise slices 1 clove garlic -- minced 1 fennel bulb -- 1/4-inch dice 4 ounces chanterelle mushrooms -- halved 4 ounces cremini mushrooms -- quartered or substitute button mushrooms 1/4 cup dry sherry non-alcoholic red wine or vegetable stock 2 teaspoons fresh thyme -- minced 1 teaspoon sea salt 2 Fuyu Persimmon -- cut into small cubes 1 celery root -- peeled and cut into small cubes -- blanched until crisp-tender -- cooled 2 cups cooked wild rice 2 cups cooked pearl barley 1/2 cup hazelnuts -- toasted and coarsely chopped 1 cup Tarragon-Dijon Dressing -- see recipe salt and black pepper -- freshly ground to taste 2 tablespoons fresh parsley -- chopped **Garnish** fresh tarragon leaves and chopped fresh parsley In a large saute pan or skillet, combine the leeks, garlic, fennel, mushrooms, sherry/wine/stock, thyme, and salt and cook uncovered over medium heat until the mushrooms are just tender, about 5 minutes. The leeks and fennel will still be fairly firm. Let cool at room temperature. In a large bowl, combine the mushroom mixture, 1 1/2 of the Persimmon, celery root, grains, and nuts. Fold in the dressing, mixing well. Add the salt, pepper, and parsley. Pour onto a serving platter or individual plates and garnish with the tarragon, parsley, and reserved 1/2 persimmon. Makes 6 servings. Per serving without the dressing: 283cals, 4g fat. -est by mc. *INFO* Recipe from The Millennium Cookbook by Eric Tucker & John Westerdahl, M.P.H., R.D., C.N.S.; Dessert Recipes by Sascha Weiss (Ten Speed 1998) ISBN 0-89815-899-0. MILLENNIUM RESTAURANT is located in the Abagail Hotel at 246 McAllister Street, San Francisco, California. >Typed by Melissa's Specialty Foods: Eric Tucker of Millennium URL: www.melissas.com/gstchefs/1298chef.htm >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wilted Spinach Salad With Tangerines Recipe By :Sunkist (1996) Flavorful Fresh Citrus Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons soy sauce, low sodium 2 tablespoons fresh lemon juice 1 teaspoon vegetable oil 1/3 cup low sodium chicken broth -- or beef broth 1 1/2 cups sliced fresh mushrooms 1 cup sliced onion 1 cup bean sprouts 5 cups fresh spinach (torn into bite-size pieces) 2 tangerines -- peeled, segmented -- & seeded In small bowl, stir together soy sauce, lemon juice and oil; set aside. In wok or large skillet, heat 3 tablespoons of broth. Stir-fry mushrooms and onion for 3 minutes over medium-high heat. Remove from pan. Add remaining broth to pan stir-fry bean sprouts. Remove. Add spinach; toss 1 minute until leaves begin to wilt. Add mushroom mixture, bean sprouts, tangerines and soy sauce mixture to wok; toss 1 minute. Serve immediately. Makes 4 servings. PER SERVING: 74 calories (28% cff) *[From _New Directions: Healthier Eating with Sunkist Fresh Citrus (1996) Booklet No. 5196 from the Sunkist Growers, Inc. Sherman Oaks, CA 91423 | Sunkist CitrusLine: 1-800-Citrus-5 | Source "kitchen PATh" phannema@wizard.ucr.edu (MC3:1997)] pdH 13 May 1997 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - -