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Fatfree2.zip

Zipped version of fatfree2.mmf: 85 more Vegetarian Recipes in
Meal-Master Format, extracted from the Fatfree Digest June 1994. Mostly
vegan, some lacto, all vegetarian & "fatfree." Formatted using MMCONV, a
Meal-Master utility by Rodney Grantham.

=======================================================================
Sue Smith: [e-mail], S.SMITH34 (Genie), TXFT40A (Prodigy)
=======================================================================


---------- Recipe via Meal-Master (tm) v8.01

      Title: Another Hummus
 Categories: Digest, Lacto
      Yield: 1 servings


  1-2 cans garbanzos
  1/4 - 1/2 cup fat-free yogurt (opt).
  1 T lemon juice
  2-4 garlic cloves, minced or crushed
  1 Pn pinch of coriander
  4 - 6 drops of toasted sesame oil*

  * (optional, negligible fat, adds flavor)  Must be TOASTED SESAME OIL (I
  found in Asian food section of HFS.Very strong flavor, a bottle should last
  for years)

  Mash garbanzos (I mash with a potato masher, then run in batches in
  blender, because I like my hummus smooth)  Mix in everything else, tasting
  as you go along.  Salt can be added, if you like. I also add some red
  pepper on the top before serving. Chilling seems to mix the flavors. Serve
  with pita wedges.

  With the sesame oil you really get the taste without all the fat. Play
  around with it.  I have never tasted hummus that was the same, it all
  varies depending on who makes it!  Oh yes, cucumber goes well with this (on
  top of pita wedge).

  Enjoy! Tyrrell in Texas Tyrrell Courtney <[e-mail]>
  Fatfree Digest, Vol. 8, Issue 40, June 1, 1994. Formatted by Sue
  Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Rice, Cabbage & Spaghetti Sauce Casserole
 Categories: Digest,
      Yield: 1 servings

      1 sm Head of cabbage, shredded or
           -chopped fine
      1 lg Jar of favorite spaghetti
           -sauce (or make your own)
      1 c  Rice (I used white, but I'm
           -sure that brown would work
           -too, though
           -you may need to add more
           -water)
      1 c  Water
      1 c  Sliced mushrooms (I'm sure
           -other veggies would work
           -too)

  In a dry, nonstick skillet "fry" the rice until it's brown in color.  Then
  put half of it in the bottom of a large casserole dish. Layer half of the
  shredded cabbage on top of it.

  Mix the water and the spaghetti sauce and then pour half of it over the
  cabbage.  Spread half of the mushrooms over this.  Then repeat your layers.

  Bake for about an hour in a 350 degree oven.

  "LISA REDWINE"  <[e-mail]>

  Fatfree Digest, Vol. 8, Issue 40, June 1, 1994.
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Gorgeous Salad W/Dried Tomatoes
 Categories: Digest,
      Yield: 1 servings

           -Big salad bowl (12"
           -diameter?) filled with
           -equal parts escarolle and
           -romaine
    1/2 c  Or more roasted red peppers,
           -bite sized pieces
    1/4    -1/2 cup dried tomatoes
      2 T  Balsamic vinegar to taste
      1    To 2 tablespoons raisins
      1 T  LF parmesean, if you can
           -find some that's decent!
      1    Thin-sliced green onion

  Toss!  Munch!  Nice with a piece of multi-grain toast and/or a cup of miso
  soup.

  I think when I make this for company I'll use both red and yellow peppers
  to roast. Last night I tried some Mazetti's (sp?) roasted red peppers,
  which are packed without oil. Also, you would never have gotten me to mix
  raisins with anything savory a few months ago, but this really is good!

  sally charette <[e-mail]>

  Fatfree Digest, Vol. 8, Issue 40, June 1, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Oil Substitute
 Categories: Digest
      Yield: 1 servings

      1 x  Arrowroot Powder

  The best substitute for the oil seems to be a tablespoon of arrowroot mixed
  in a couple cups of water and boiled until it thickens to oil-like
  consistency.  (I got the "arrowroot for oil" substitution from Graham
  Kerr.)

  Bob Riemenschneider <[e-mail]>

  Fatfree Digest, Vol. 8, Issue 40, June 1, 1994.
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Vegetables & Rice
 Categories: Digest
      Yield: 1 servings

      4 md Parsnips, sliced thin (peel
           -them first)
      1 bn Bok choy, chopped/sliced, in
           -fairly large chunks
      1 cn Black beans, rinsed &
           -drained
           -teriaki sauce (optional)
           -cooked brown basmati rice
           -to serve vegetables over

  Put the sliced parsnips in a casserole (at least 4 qt.) with a tablespoon
  of water. Microwave on high for five minutes or until a fork can pierce the
  slices.  Dump the black beans in, and stuff the bok choy on the top.  If
  the water has dried up, add a little more. Microwave until the bok choy is
  wilted and the stem tender-crisp. Stir and serve over cooked rice. Let
  everyone add their own teriaki sauce.

  The natural flavors of the vegetables make this appealing, so go easy on
  the sauce or any spices you are inclined to add.

  Posted by "Anne.Cox" <[e-mail]>
  From Fatfree Digest, Vol. 8, No. 41, June 2, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Watermelon Salsa
 Categories: Digest
      Yield: 1 servings

      1    Watermelon
      1 bn Cilantro
      1 c  Balsamic Vinegar
      1    Red Onion

  Halve the watermelon, scoop out meat.  Seed (this took forever!) cut up
  into presentable pieces, not too big.  Save one of the halves to serve the
  salsa in.  Reserve some of the watermelon juice. Chop cilantro (watch out
  for stems!) Chop onion.  Amounts will depend on size of the watermelon. I
  used a fairly small melon and used about 1/2 bunch of cilantro, one red
  onion, and a cup each of watermelon juice and balsamic vinegar. I also
  added some jicama for some extra crunch.

  Mix everthing gently in a large bowl or container, chill, serve in
  watermelon shell, if you like.  It's not complicated, just tedious, but
  worth it!!  Serve as side dish or salad. This does not keep too well, it
  gets slimey in a day or two.

  Tyrrell Courtney <[e-mail]>
  From Fatfree Digest, Vol. 8, No. 41, June 2, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Phyllo Fruit Nests
 Categories: Digest, Desert
      Yield: 1 servings

           -phyllo sheets
           -juice
           -fresh fruit

  A nice, easy, use for oil-less phyllo is as fancy nests in which to serve
  poached fruit. I cut (or tear) a sheet in 2 or 3 strips, drape them in an
  oven-proof bowl, and bake (at about 400 F, check the box) until they are
  lightly toasted with a few darker places. Poach some fruit (whole pears and
  apples are nice) in juice && serve in the phyllo nest w/ a bit of the
  poaching syrup dribbled over the top (maybe add a few whole berries to
  decorate). Assemble them at serving time so the phyllo will not get soggy.

  Christina Hulbe <[e-mail]>
  Fatfree Digest, Vol. 8, Issue 42, June 3, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Tomato Spinach Sauce
 Categories: Digest
      Yield: 1 servings

    1/2 c  Ff spagetti sauce
  1 1/2 c  Spinach
      1 T  Each fresh dill, thyme, and
           -marjoram
      5    6 fresh basil leaves
      2    3 cloves fresh garlic
      2    3 cups water
      1 pk Lipton Tomato-Herb soup
           -(dry)

  Put all sauce in pot (rinse jar & use that too). Add soup powder.
  Blenderize remaining ingredients using as much water as needed. Add to the
  sauce and simmer until desired consistancy.

  From: "H.L. Darby" <[e-mail]> Fatfree Digest, Vol. 8, Issue
  42, June 3, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: How To Cook Spaghetti Squash
 Categories: Digest, Text
      Yield: 1 servings

      1    Spaghetti squash

  The flesh of spaghetti squash, when cooked, comes out like strands of
  cooked spaghetti and makes a great light stand-in for pasta lovers.

  Prepare squash by cutting in half lengthwise and removing seeds. Pierce
  skin several times with a fork and follow one of the cooking methods below.

  To bake, prepare squash, and place, cut side down, in a large baking pan.
  Bake at 350 oF for 45 minutes or until skin is tender and strands may be
  loosened easily with a fork.

  To microwave, prepare squash, and place, cut side down, in a baking dish.
  Add 1/4 cup water; cover with plastic wrap, folding back a small edge of
  wrap to allow steam to escape. Cook on HIGH 7 to 10 minutes.

  To boil, prepare squash, and place, cut side down, in a Dutch oven, add
  water to a depth of 2 inches. Bring to a boil; cover, reduce heat, and
  simmer 20 to 25 minutes or until tender. Drain.

  Cool cooked squash. Using a fork, remove spaghetti-like strands of pulp.
  Discard shell.

  Yield: 1 medium spaghetti squash equals about 4 cups cooked.

  June, 94 issue of Southern Living.

  From: Ben Hambleton E262/422 <[e-mail]>
  Fatfree Digest, Vol. 8, Issue 42, June 3, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Vegetable Biryani (FF)
 Categories: Digest, Indian
      Yield: 1 servings

           -Basmati Rice
           -Vegetables
           -Cumin
           -Turmeric
           -Cayenne Pepper
           -Garam Masala
           -Potatoes
           -Cinnamon sticks
           -Black Cardamoms
           -Garlic
           -Curry Leaves
           -Saffron
           -Skim Milk

  Parboil good rice (not the supermarket junk rice, get a nice
  basmati -- most indians seem to favor elephant brand). water sautee your
  favorite veges, but dont make them soft. add roasted cumin, very little
  turmeric, cayenne pepper and garam masala (i usually mixes the spices and
  dry roated together before adding to veges). in a large pan with a lid
  layer rice/vege/rice (and repeat as needed). Stick a in few potatoes, a few
  sticks of cinnamon, a few black cardamoms, and many cloves of garlic, and
  some curry leaves. On top pour in saffron dissolved in skim milk. Add about
  1/4 to 1/2 cup water. Secure and seal the lid (i seal by sticking dough
  right around the lid). bake in oven at medium (350 or so) for about an hour
  (just when you are ready to eat take it out). Its great and FF!! (i like to
  bake it enough to get some burnt rice at the bottom of the pan. you may
  want to spray the pan lightly with PAM to make it easier to get the burnt
  rice out)

  From: [e-mail] (jwahar r. bammi)
  Fatfree Digest, Vol. 8, Issue 42, June 3, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Roasted Cumin
 Categories: Digest, Spices, Indian
      Yield: 1 servings

      1 x  Raw cumin

  Most indians do not buy the stuff because it looses so much flavor (much
  like fresh ground pepper vs packaged ground pepper). instead, what i do is
  to buy raw cumin (ask them to sell you good quality "zeera" if you go to an
  indian store). to roast them, in a heavy skillet/frying pan, put in a
  handful (crushing them slightly by rubbing them between the palms of your
  two hands) and then over med-high heat roast them dry, shaking the skillet
  a lot, until they are dark brown in color (but not black, over roasting
  them will turn them black). use immediately as is. (ps: crushing the raw
  cumin is really important to bring out the nice flavor of cumin, try a
  side-by-side some time, and you'll see what i mean. this tip is courtesy of
  our family cook in india, who likes to load everything he cooks with
  cumin).

  For some dishes, like raita (raita == slightly whipped yougurt + <favorite
  veges, like cukes, onions, tomatoes etc> + roasted cumin powder + salt +
  pepper) you need to powder it. what i do is to put the roasted cumin on my
  cutting board, and with a roller pin go over it, and they powder with
  almost no effort.

  bang:   uunet!cadence!bammijwahar r. bammi domain: [e-mail]
  GEnie:J.Bammi CIS: 71515,155

  From the Fatfree Digest, Vol. 8, No. 43, June 4, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Fats Described
 Categories: Digest, Text File
      Yield: 1 servings

      1 ea Text file

  Glycerides: which include triglycerides (most common type of fat we think
  of -- all oils: olive, corn, etc, are triglycerides) and mono and di
  glycerides.

  Phosopholipids: very similar to triglycerides, except that one of the three
  glycerides (fatty acids) is replaced with a phosphate compond. Lecithin is
  a phospholipid (and hence, a fat).  BTW, phospholipids are not essential in
  the diet since the body can manufacture its own.

  Sterols: these are lipids that are ring-shaped.  The most familiar one is
  cholesterol.

  Note that mono and di-glycerides and phospholipids share the basic
  structure of the triglycerides but with one or more of the fatty acids
  replaced with something that is hydrophilic (or water soluble).  Thus,
  these fats function primarily as emulsifiers in food products (bridging fat
  and water).

  From: Michelle Dick <artemis>

  From the Fatfree Digest, Vol. 8, No. 43, June 4, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: California Fruit Bread
 Categories: Digest
      Yield: 1 servings

      2 c  Whole wheat flour
      2 T  Nonfat dry milk powder (or 2
           -T soy flour for milk free
           -diets)
      2 T  Lowfat soy flour
      2 t  Baking powder
    1/2 t  Baking soda
    1/4 t  Salt
    1/3 c  Applesauce
      2    Egg whites or 1/4 cup egg
           -beaters [or egg sub. equiv]
      2 sm (7 3/4") very ripe bananas
      1    8-ounce can crushed
           -pineapple, juice packed
    1/2 c  Chopped, pitted dried
           -apricots
    1/2 c  Golden raisins

  Spray loaf pan with Pam or ?. Open pineapple and drain off juice mix dry
  ingredients together in large bowl. In blender, process together
  applesauce, egg, bananas and pineapple add to dry mixture, add apricots and
  raisins, beat just till well mixed. Turn into loaf pan, baked in preheated
  350F oven for 60 minutes or until golden and tests done. Remove from pan
  and rest on a board or rack on its side till completely cooled. Refrigerate
  wrapped.  Freezes well.

  Now for the variables, I have made this with no apricots but with one fresh
  apple, chopped ( not peeled). I have made this with and without raisins.
  Less sweet but good both ways. I am eager to try it with fresh bluberries
  in place of the apricots. I have also made it without the pineapple because
  I forgot to buy some, instead I used 1 cup apple juice. If you don't have
  the soy flour or the dry milk, just add the equivilent of flour or oat bran
  or??

  From: "Jan Gordon" <[e-mail]>
  From the Fatfree Digest, Vol. 8, No. 43, June 4, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Potato Pancakes
 Categories: Digest
      Yield: 2 servings

      4 T  Oat flour (or powdered
           -rolled oats)
      1 c  Shredded potatoes
      4 T  Dried chopped onion (or 1/4
           -cup fresh onion)
      1 pn Salt
      1 x  Fresh ground black pepper
           -to taste

  Mix oat flour in enough water to make pancake batter. Add onions, potatoes,
  salt and pepper. Spray a 1/2 second of Pam on a non-stick pan and spread
  with a paper towel. Spoon in batter to form 3 or 4 large pancakes, cook at
  medium heat until bottom is golden brown with a few darker spots (you'll
  have to peek), turn over and cook other side the same.

  Serve with unsweetened natural applesauce.

  Each pancake (assuming four): Calories: 70.69,  Fat 0.391 (5% of calories),
  Carbohydrate 15.06 g (83% of calories), Protein 2.155 g (12% of calories)
  Sodium 5.4 mg.

  From: [e-mail] (Dr. Neal Pinckney)
  Fatfree Digest [Volume 8 Issue 45] June 6, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Black Bean Salsa
 Categories: Digest
      Yield: 1 servings

      1 cn Black beans
      1    Jar (about 10-12 oz) of
           -Salsa

  Mix together. Can be served warm or cold.

  Makes an interesting cold "soup" or great for spreading on a toasted pita
  like pizza topping. I've also tried it with leftover rice. YUMM!

  From: [e-mail] (Redick). Fatfree Digest [Volume 8
  Issue 46] June 7, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Giardiniera (Pickled Vegetables)
 Categories: Digest
      Yield: 6 servings

      2    Carrots, peeled and sliced
           -diagonally
      1    Celery stalk, sliced
           -diagonally
      2 c  Cauliflower, cut into small
           -chunks
    1/2    Red pepper, quartered and
           -sliced
      1    Green onion, sliced
      1    Clove garlic, sliced
      1 c  White vinegar
    1/2 c  Dry white wine
    1/4 c  Water
    1/4 c  Apple juice
      2 t  Salt (omit for low-sodium
           -diets)
      8    Peppercorns
      1 t  Dried dill weed

  Mix all the ingredients and refrigerate in a closed jar for two days.

  From High Road to Health, Lindsay Wagner, et al
  From: [e-mail] (NANETTE BLANCHARD).
  Fatfree Digest [Volume 8 Issue 46] June 7, 1994.
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Barbecued Eggplant
 Categories: Digest, Side Dish
      Yield: 4 servings

      1    Eggplant
           -Barbecue Sauce
           -salt

  Preheat the oven to 350 degrees. Peel and cut the eggplant into 1/3-inch
  thick slices. Salt the slices. Place on a rack or colander and let stand
  for 30 minutes. Wipe off salt with a clean kitchen towel. Lay the slices
  out on a lightly oiled baking sheet. Brush on barbecue sauce. Bake for 15
  minutes. Turn over, brush with barbecue sauce, and bake for 15 minutes more
  or until the eggplant is tender but not mushy.

  From:    [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 46] June 7, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Sweet Squash Soup
 Categories: Digest, Mcdougall
      Yield: 1 servings

      1 lg Butternut or Buttercup
           -Squash
  1 1/2 c  Sliced onion
  1 1/2 c  Peeled and chopped apple
      1 c  Chopped carrot
      2    To 3 teaspoons minced fresh
           -ginger
      5 c  Water

  Put the whole squash in a microwave oven and cook on high power for 8
  minutes.  Peel the squash and cut into cubes.  (If you don't have a
  microwave oven, this step may be omitted.  This brief cooking time simply
  makes the squash easier to peel and cut up.)  Place all of the ingredients
  in a large soup pot and simmer over medium-low heat for 45 minutes. Place
  the soup in a blender or food processor, in batches, and blend until smooth
  and creamy.

  It's straight out of the New McDougall Cookbook, but you may have just
  flipped past it, as I did many times.  It's definitely worth making. It's
  slightly sweet and the ginger subtlety blends with the other flavors. The
  only possible modification I'd make is to use less water. I ended up
  dumping some of the liquid (maybe 2 cups) after the soup had simmered, and
  then blended it.  The result was very creamy and very delicious.

  From:    Mike Dobbert <[e-mail]>. Fatfree Digest [Volume 8 Issue
  47] June 8, 1994.  Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV.

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      Title: Stuffed Bell Peppers
 Categories: Digest
      Yield: 4 servings

      4 lg Bell Peppers
      1 c  Quinoa
      1 c  Buckwheat Groats
      5 c  Vegetable Broth
      6    Sundried Roma Tomatoes
      1 md Onion
      3    4 Garlic Cloves
      1 x  Rosemary, Basil, Oregano to
           -taste
      1 c  Tomato Puree
      1    Egg white or egg substitute
           -(we use Ener-g)

  Rinse Quinoa well and set aside to drain. Chop onion, garlic, and sundried
  tomatoes and set aside  Cut tops off of bell peppers, rinse the bodies
  clear of seeds.  Trim the seed pod off the tops and save the tops.

  Heat 2 cups of broth to a boil in a medium sized sauce pan.  Once broth has
  reached a boil dump in the Quinoa and sundried tomatoes. Cover and bring
  flame down to simmer for 12 minutes.

  Add 1 cup of buckwheat groats to 1 egg white (or egg substitute) and mix
  until groats are coated.  Turn mixture into a dry frying pan and cook over
  medium heat for 2-3 minutes stirring well to keep groats separated. After
  2-3 minutes add a cup and a half of broth, onion, garlic and other spices
  [ari: you might want to mix the spices into the tomato sauce - in the next
  step - instead].  Cover and bring flame down to a simmer for 10-12 minutes,
  stirring occasionally.

  Take Quinoa from stove and drain, saving vegetable stock (you'll need it in
  a minute) Place Quinoa in a bowl and add the buckwheat groats once they
  have finished.  Add 1 cup of tomato puree your favorite tomato sauce and
  mix well.  Once mixed, spoon liberally into bell peppers and put pepper
  tops back on.

  Take left over broth and put into large pot with steamer tray.  Add broth
  or water until water just touches bottom of steamer rack [ari: actually 1/4
  ~ 1/2 inch (.5 - 3cm) is enough] and place Peppers into pot. Secure lid and
  place on stove.  Bring to a boil then let simmer for 20-30 minutes, until
  peppers are very soft.  Serve.

  From: J. Ari Kornfeld <[e-mail]. Fatfree Digest [Volume 8
  Issue 47] June 8, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Oatmeal+ Cookies
 Categories: Digest
      Yield: 1 servings

      2 c  Mashed bananas
      2 c  Caster sugar
      2 c  Brown sugar
      2 T  Egg replacer + 1/2 cup water
           -(or 4 eggs)
      2 t  Vanilla
      1 t  Salt
      2 t  Baking soda
      4 c  Flour
      5 c  Oats
      4    7 cups any combination of:
           -raisins, dates, chocolate
           -chips, carob chips,
           -&/or nuts

  Cream bananas (or fat) and sugars.  Add egg replacer & water  (or eggs) and
  beat  thoroughly.  Add in vanilla, salt, baking soda, flour, and oats,
  beating at medium  speed  after  each  addition. Stir in other ingredients.
  Press  golf ball size scoops onto greased baking sheet 2" apart. Bake at
  400 degrees  F  for  8-10 minutes or until brown. Cool completely before
  munching.

  From: [e-mail] (Diane Uetrecht) Fatfree Digest [Volume 8 Issue
  47] June 8, 1994 Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Potatoes With Juniper Berries
 Categories: Digest
      Yield: 1 servings

  1 1/2 lb Potatoes, peeled and coarsly
           -grated
    1/4 t  Freshly ground black pepper
      1    Red bell pepper, seeded and
           -diced
      6    Crushed juniper berries

  Place potatoes in a colander and rinse well under cold running water. Do
  not drain, but place them in a skillet with other ingredients. Cook gently,
  turning occasionally, for 1/2 hour.  Add water sparingly, as needed.

  From: Michelle Dick <artemis> Fatfree Digest [Volume 8 Issue 47] June 8,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Garbanzo Shepherd's Pie
 Categories: Digest, Mcd/C
      Yield: 1 servings

      1 lg Onion, chopped
    1/4 t  Garlic powder
    1/2 lb Mushrooms, chopped
      2 t  Cornstarch mixed w/ 1/4 cup
           -cold water
    1/2 c  Water
      2 c  Cooked garbanzo beans
  1 1/2 c  Diced carrots
  1 1/2 c  Frozen peas, thawed
    3/4 c  Diced celery
      1 x  Mashed potatoes (recipe
           -follows)
    1/2 bn Spinach, washed and trimmed
           -(about 2 cups)
      2 c  Low-fat soy milk
      1 T  Soy sauce
    1/2 T  Parsley Patch seasoning,
           -general blend

  Preheat oven to 325 degrees F.  Place the onion and mushrooms in a large
  pot with the water. cook, stirring, for 5 min. add the carrot and celery,
  and continue to cook, stirring frequently, until the carrot and celery are
  tender, about 10 min. add the spinach, cover, and steam until wilted, about
  1 min. remove from heat.

  In a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and
  garlic powder.  add the cornstarch mixture and cook, stirring, until the
  mixture boils and thickens.  add to the vegetable mixture, then stir in the
  garbanzos and peas.

  Spoon into six to eight individual casserole dishes. top with mashed
  potatoes and sprinkle with paprika. bake for 30 min. or until golden.

  From:    [e-mail] Fatfree Digest [Volume 8 Issue 48]
  June 9, 1994 Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV

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      Title: Mashed Potatoes
 Categories: Digest, Mcd/C
      Yield: 1 servings

      4 lg Potaotes, peeled and diced
      1 c  Low-fat soy milk
    1/4 t  Onion powder

  steam potatoes over boiling water for 15 min.  place in a bowl; add the soy
  milk and onion powder.  mash until smooth.

  elaine [e-mail]. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV. Fatfree Digest [Volume 8 Issue 48] June
  9, 1994

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      Title: Washington, D.C. Restaurants
 Categories: Digest, Text, Restaurants
      Yield: 1 servings

      1 x  Text file

  In Union Station (right by the Capitol) there are 30 some-odd "fast food"
  places, including a vegetarian Indian place.  It is not ff, but the food is
  great and cheap.

  In the Adams Morgan neighborhood near Columbia Rd., there are about 3 or 4
  Ethiopian restaurants with veggie entries on the menu.  This is some of the
  best food on the planet!!  I especially recommend Mescarem, 2434 18th St.,
  NW.  The Red Sea is right across the street and is also excellent.

  In the DC area there are many Indian restaruants, specifically vegetarian
  Indian Rest.  In the Old Post Office Building on Pennsylvania Ave, there is
  a very neat, small veg. Indian fast food place with wonderful menu.

  Understand, none of thes are FF places, but, it's worth it.

  Good luck.

  From: [e-mail] (Richard X. Sanchez). Fatfree Digest
  [Volume 8 Issue 48] June 9, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Rice Casserole
 Categories: Digest, Ovo-Lacto
      Yield: 1 servings

           -rice
           -chopped onion
           -granted non-fat cheese
           -tomatoes
           -yellow squash
           -zucchini
           -non-fat sour cream or
           -yogurt

  1.  Cook rice. 2. Put rice on the bottom of a 9x12" baking dish 3. Top with
  chopped onion and grated non-fat cheese 4. Layer on 2 good-sized sliced
  tomatoes.  You can also use sliced yellow squash or zucchini. 5. Top with
  non-fat sour cream or yogurt. 6. Bake at 350 for 30 minutes.

  From: Laurie Kramer <[e-mail]> Fatfree Digest [Volume 8 Issue 48]
  June 9, 1994 Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV

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      Title: Savory Wild Rice Stuffed Onions
 Categories: Digest
      Yield: 6 servings

      6 lg Vidalia Onions or 8 med
           -yellow onions.
      1 c  Mushrooms, chopped
      3    Cloves garlic, minced
      1    Apple, peeled, cored,
           -chopped (about 1 cup)
      2 T  Fresh parsley, minced
      2 T  Fresh marjoram, minced (used
      1 t  Dried)
      1 t  Lemon juice
    1/4 t  Paprika
           -Salt & pepper to taste
      1 c  Wild rice, cooked
      1 x  Vegetable stock

  1. Preheat oven to 400F

  2. Cut 1/4 unch off both ends of the onion and peel off dry layers. Bake
  onions, root end down in baking dish for 30 minutes, or until golden brown.
  Let cool and hollow out each onion from top, leaving 1/2 inch shell (outer
  most 2-4 layers).

  3. Chop 1 cup of reserved onion and saute with mushrooms in a medium hot
  pan for 3 minutes.  Add garlic and apple and saute 3 minutes. Add parsley,
  marjoram, lemon juice, paprika, salt and pepper; combine the sauteed
  mixture with the cooked rice.

  4. Fill each onion shell with rice mixture. Pour enough stock to cover
  bottom of onions (about 1/2 inch). Bake for 20 minutes, basting the stuffed
  onions with stock occasionally.

  Makes 6-8 servings depending on which onions you use.

  My suggestion on this is that the onions took A LOT longer to cook than 30
  minutes.  If you want to fix this for a dinner, I recommend that you bake
  the onions the night before, and then finish up the next evening with the
  filling.  The onions will also be cool then, instead of working with hot
  onions that just came out of the oven.

  From: jmmille2 (Joann M. Miller). Fatfree Digest [Volume 8 Issue 48] June
  9, 1994. Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Potato Gnocchi
 Categories: Digest
      Yield: 4 servings

      2 lb Large baking potatoes
      1 c  Whole wheat pastry flour
    1/2 t  Salt
      2 c  Pasta sauce of your choice

  Gnocchi are little dumplings that are eaten like pasta. Flour gnocchi are
  good, but potato gnocchi are superb.

  Steam the potatoes in their skins until tender. When they are cool enough
  to handle, peel and mash. Immediately add the flour and salt. Knead on a
  lightly floured board until smooth. Sprinkle on a little more flour if the
  dough sticks. Form into rolls about the thickness of your thumb. Cut into
  3/4-inch sections and perss down lightly with a fork. Bring a large pot of
  lightly salted water to a boil. Add the gnocchi and boil until they rise to
  the top, about 5 minutes. Like all pasta, gnocchi should not be crowded in
  the pot, so cook them in several batches if necessary. Drain and place in a
  warm bowl. Mix the gnocchi with enough sauce to thoroughly coat them. Extra
  sauce can be added at the table according to taste.

  (She also has a recipe for sweet potato gnocchi which sounds great.
  Proportions are exactly the same - just substitute 2 lbs sweet potatoes to
  2 lbs baking potatoes.)

  from High Road to Health by Lindsay Wagner and Ariane Spade.

  From: [e-mail] (NANETTE BLANCHARD) Fatfree
  Digest [Volume 8 Issue 48] June 9, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Washington, D.C. Restaurant
 Categories: Digest, Restaurant
      Yield: 1 servings

      1 x  Text file

  Oh, but there IS a partially low-fat/VLF vegetarian restaurant in the
  Washington D.C. area! It's called the Vegetable Garden. Located in
  Rockville, it is directly across from the White Flint metro station on
  Rockville Pike, just down the street from White Flint Mall and Fresh Fields
  (which also offers many vegetarian options with its deli selection, though
  they are not necessarily super low fat).

  This restaurant has been out of business for six months since they recently
  moved from the mall to its new location. They are a completely vegan
  Chinese restaurant specializing in fake meats. If you had ever been to them
  in their previous location, be prepared for some major changes in their
  menu. They have a whole section of "oil-free" dishes, none of which I have
  ever tried unfortunately. They have some very unusual dishes. If you are a
  mushroom fan, I urge you to try the Hen of the Woods dishes (it's a type of
  mushroom that looks similar to oyster, but that are crunchy and firm!).

  The restaurant only offers brown rice, and does not have fortune cookies.
  They serve good water, have a juice bar for fresh juices (I believe) and
  they offer Tofutti desserts.

  I wish I could visit them more often. I will miss then when I move out of
  state.

  There are also two fairly new raw foods restaurants, which are probably
  good places to try and find low fat options. Green City is one, which is in
  Bethesda, and Garden of Delights or something very similar, which is in
  Georgetown.

  Vegetarian restaurants are prolific in the D.C. area. Due to PETA being in
  the area, all of the restaurants that offer selections will have a "V"
  sticker in the window/door, which advertise that they "carry vegetarian
  meals."

  Good luck! Tara

  From:    [e-mail] (Tara McDermott). Fatfree Digest [Volume 8
  Issue 49] June 10, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Karen's White Bean Soup
 Categories: Digest
      Yield: 1 servings

      2 lb White beans, cooked
      1 lg Can tomato sauce
      2    Tspps  onion powder
      1 t  Garlic powder
      2 t  Sage
      1 t  Chili powder

  All in all, a rave review soup even from "Mr. I Hate Soup", himself. I
  often cook my beans in a crock pot, but when I am in a hurry I use a little
  multi cooker pot.  It was sold as a deep fryer, but for obvious reasons I
  don't use it that way anymore!! :-)

  From:    Gary D Gott <[e-mail]>. Fatfree Digest [Volume 8
  Issue 50] - June 11, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Glazed Carrot Recipe
 Categories: Digest,
      Yield: 1 servings

      8 md Carrots, cut diagonally in
           -thin slices
      4 T  Apple juice concentrate
    1/2 t  Ground cinnamon
    1/8 t  Ground allspice
      2 t  Grated orange peel
  1 1/2 c  ;water
      2 t  Cornstarch mixed with 3
           -Tablespoons water

  1) Put carrots and remaining ingred except corn starch mixture in med size
  saucepan. 2) Bring to a boil, reduce heat and simmer 20 min or until
  carrots are tender, but not soft. 3) Add cornstarch mixture; cook; stirring
  constantly, until mixture thickens

  Per serving: 95 cals 2 g protein 23 g carbos 0 g fat 76 mg sodium

  From: [e-mail]. Fatfree Digest [Volume 8 Issue 50] - June 11,
  1994. Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Basic Vegetable Stock
 Categories: Digest,
      Yield: 1 servings

      2    Heads of celery
      2 lg Onions
      2    Carrots
           -bunch of parsley stalks
     10 c  Water

  Clean and prepare the vegetables, chop coarsley and boil in the water for
  30 mins. Leave to cool, then puree the mixture and pass it through a sieve.
  Discard the vegetable debris and store the stock in a sealed container in
  the frige. Note: It will keep happily for a couple of weeks, or may be
  frozen for up to 3 months. I love cookbooks!!

  From: [e-mail]. Fatfree Digest [Volume 8 Issue 51] June 12, 1994.
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Zesty Citrus Vinaigrette
 Categories: Digest, Salad Dress
      Yield: 1 servings

      2 T  Powdered fruit pectin
      1 t  Sugar
      2 T  Chopped fresh parsley or 2
           -tsp dried
    1/4 t  Salt
      1 t  Chopped fresh oregano or 1/4
           -tsp dried oregano
           -Dash ground red pepper
           -(cayenne)
    1/2 c  Water
      1 T  Frozen orange juice
           -concentrate, thawed
      1 T  White wine vinegar or cider
           -vinegar
      1    Garlic clove, minced

  Here's a nifty idea for a homemade vinaigrette made with pectin. It is from
  the July/August 1994 issue of Pillsbury Fast & Healthy.

  This dressing lends zesty flavor with no fat. Serve it on a salad of
  spinach leaves, mandarin orange segments, sliced celery and croutons.

  Combine all ingredients in small jar with tight- fitting lid; shake to
  blend well. 2/3 cup, 1 Tbsp per serving (8 calories, 0 g fat, 0 g chol, 50
  mg sodium)

  From: [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 52] June 13, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

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      Title: Lime-Pineapple Relish
 Categories: Digest,
      Yield: 1 servings

      1 c  Chopped fresh pineapple or 2
           -(8 oz) cans crushed
           -pineapple, drained
    1/4 c  Chopped red bell pepper
      2 T  Sugar
      2 T  Thinly sliced green onion
      2 t  Grated lime peel
      1 T  Fresh lime juice
    1/2 t  Ginger

  Here's another one from the July/August 1994 issue of Pillsbury Fast &
  Healthy.

  In small bowl, combine all ingredients; mix well.

  1 1/3 cups; 6 servings (30 calories, 0 g fat, 0 g cholesterol, 0 mg sodium)

  From:[e-mail] (NANETTE BLANCHARD).  Fatfree
  Digest [Volume 8 Issue 52] June 13, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

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      Title: Eggplant, Tomato And Pepper Sauce
 Categories: Digest,
      Yield: 1 servings

      1    (1 lb) medium eggplant
      1 t  Salt
      1 c  Vegetable broth
    3/4 c  Chopped onion
      3 lg Garlic cloves, minced
      6    Ripe Roma tomatoes, chopped
           -(2 cups)
      1 lg Red bell pepper, seeded, and
           -chopped (1 1/4 cups)
    1/4 t  Crushed red pepper flakes
      3 T  Tomato paste
      1 t  Sweetener of your choice
           -(honey, sugar, etc.)

  Peel and dice eggplant; place in medium bowl. Sprinkle with salt; toss
  well. Let stand at room temperature 15 minutes to soften. While eggplant
  softens, bring broth to a boil in large heavy saucepan over medium-high
  heat. Reduce heat: stir in onion and garlic. Simmer 3 minutes. Add
  tomatoes, bell pepper and red pepper flakes; simmer an additional 10
  minutes, stirring occasionally. Drain eggplant in colander; rinse well. Add
  eggplant, tomato paste, an sweetener to sauce. Simmer 15 minutes or until
  thickened, stirring occasionally. Serve hot over cooked pasta. 3 1/2 cups;
  7 1/2 cup servings. (50 calories, 1 gram fat, 0 chol., 480 mg sodium)

  This recipe is adapted from Pillsbury Fast & Healthy, July/August 1994.

  From:    [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 52] June 13, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

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      Title: Spiced Plum Salad Dressing
 Categories: Digest, Salad Dress
      Yield: 1 servings

      1    4 oz jar  plum baby food
           -(usually with tapioca)
      1 T  Soy sauce
      1 t  5 spice powder ("Chinese")
           -or garam masala
    1/2 t  Garlic powder
           -dash
           -water
           -white pepper

  Mix together the baby food and seasonings.  Thin with water to desired
  consistency (for pouring, dipping, etc).

  Tina :)

  From: Christina Hulbe <[e-mail]>. Fatfree Digest
  [Volume 8 Issue 53] June 14, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Cranberry Orange Muffins
 Categories: Digest,
      Yield: 1 servings

      2 c  Flour
    1/2    - 3/4 cup sugar
  1 1/2 t  Baking powder
    1/2 t  Baking soda
    3/4 c  Orange juice
      1 T  (or more!) grated orange
           -zest
      1 x  Equivalent of one egg (1/4 c
           -fat-free egg substitute)
      2 T  Nonfat yogurt, OR 2 Tbsp
           -applesauce
      6 oz Fresh cranberries (chopped),
           -OR 1 cup dried cranberries
    1/2 c  Nuts (optional!)

  Mix dry ingredients (1st group) in med-large bowl. Mix wet ingredients (2nd
  group) separately. Combine both groups, then add in fruit, and nuts if
  desired. Bake in LIGHTLY greased/Pammed muffin pan at 375 degrees for 20
  minutes, or till firm to touch and light brown on top. Makes 12 muffins.

  This basic recipe is very flexible.  A few days ago I took out 1/4 cup
  flour and added 1/2 cup wheat bran - worked fine.  I've also used lemon
  juice, lemon zest, and raisins instead of the cranberries.  The nuts can be
  varied or just plain omitted (my husband likes the nuts - but to adhere to
  the rules of this list, you'd probably want to forgo them). Any kind of
  fruit can work - raisins, chopped dates, currants, dried cherries, dried
  apricots, etc.  The amount of sugar depends on the fruit used and your
  individual taste - cranberries are on the tart side. Experiment - this
  recipe seems to be fairly forgiving!

  I'll try to remember to bring in some other muffin recipes - like banana
  wheat-bran, and oat-bran raisin.

  From: [e-mail] (Diane Durbeck). Fatfree Digest [Volume 8
  Issue 53] June 14, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Thai-Style, Spicy Eggplant-Mushroom Sauce
 Categories: Thai, Digest,
      Yield: 1 servings

    1/2 lb Mushrooms
      1 md Shallot
      2 md Garlic cloves
    1/2 t  Hunan style red chili paste
  1 1/2 c  Rice milk or milk
           -substitute
      1 lb Eggplant
      1 md Red bell pepper
    1/2 c  Chopped asparagus stems
           -(originally this was peas)
    1/2 c  Fresh basil leaves
      2 t  Sugar
    1/2 t  Plum sauce
    1/2 t  Ginger
    1/4 c  Veggie stock
      2    3 drops toasted sesame oil
      2 t  Tapioca flour (see note)

  Mince garlic and shallot; quarter mushrooms, dice eggplant into 1-inch
  cubes and slice red bell pepper into long strips.

  In a large frying pan, on medium head add stock and mushrooms.  Simmer for
  5 minutes or until mushrooms are tender and brown.  Remove mushrooms and
  set aside.  In remaining stock add shallot and garlic, sautee for 1-2
  minutes.  Add chili paste and milk.  Bring mixture to a boil then reduce
  heat and simmer on low for 5 minutes, stirring often. Add sugar, plum sauce
  and sesame oil (only a few drops!  It's amazing the flavor it adds). Add
  eggplant, asparagus stems and red bell pepper. Bring mixture back up to a
  boil.  Cover and simmer for 15 minutes stirring occasionally until eggplant
  and asparagus are tender. In the last 5 minutes add mushrooms and fresh
  basil leaves.

  Serve over grilled polenta (recipe follows) or rice and the steamed
  asparagus tips.

  Note: When I made this recipe I felt that the sauce was too thin.  The
  original recipe called for coconut milk and olive oil as the sauce's base.
  How I remedied this problem was as follows: I removed all the vegetables
  from the pan using a slotted spoon and turned the heat down to the lowest
  setting.  I placed them in the serving bowl and set aside. In a measuring
  cup I added 1/3 cup cold water and 2 heaping teaspoons of tapioca flour
  (not pearls).  Once this was thoroughly mixed I poured it into the sauce
  while stirring with the slotted spoon. In less than a minute the sauce had
  thickened very nicely.  I then poured the sauce into the bowl over the
  vegetables and served. It was pleasantly spicy (go light on the red chili
  paste if you dislike REALLY hot foods) and filling.

  Note2:  if you wanted to be more authentic you could try adding some
  coconut extract...

  From: J. Ari Kornfeld <[e-mail]>.  Fatfree Digest [Volume 8
  Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Mediterranean White Bean Soup
 Categories: Digest, Mcdougall
      Yield: 1 servings

      2 c  White beans note)
      7 c  Water
      1    Onion, chopped
      6    To 7 cloves minced garlic
      2    Potatoes, peeled and
           -chopped
      8 oz Can water-packed artichokes
           -drained
      4 oz Can sliced
           -black olives, drained
      8 oz Can tomato sauce
      1 t  Italian herb mix

  place the beans in a large pot with the water.  cover and cook over medium
  heat for 1 hour.  add the onion and garlic and continue to cook until the
  beans are tender, 1 to 1 1/2 hours. add the potatoes and cook another 20
  min. add the remaining ingredients and cook for about 10 more min.

  note: if you soak the beans overnight, the total cooking time may be
  reduced by 30 min.

  _New McDougall Cookbook_ From: [e-mail]. Fatfree Digest
  [Volume 8 Issue 54] June 15, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Blueberry Muffins
 Categories: Digest,
      Yield: 1 servings

      1 c  Blueberries
      1 c  Ww pastry flour
    1/2 t  Salt
    1/2 t  Cinnamon
    1/2 c  Wheat germ (I was out and
           -used oat bran and it worked
           -fine)
      3 T  Applesauce
    1/4 c  Brown sugar or Sucanat
           -Egg replacer equal to one
           -egg
    3/4 c  Lite soymilk
  1 3/4 t  Baking powder

  Preheat oven to 375 degrees. Grease a 12-cup muffin tin.

  Wash and drain berries. In a bowl mix all ingredients together except for
  blueberries and baking powder. When well mixed, add remaining ingredients
  and mix again. Spoon into muffin cups and bake for 15 to 20 minutes.

  Note: When doubling the recipe, I have to bake them for close to 25
  minutes.

  Adapted from Laurel's Bread Book

  From:    [e-mail] (Tara McDermott). Fatfree Digest [Volume 8
  Issue 54] June 15, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Potato Ratatouille
 Categories: Digest, Mcdougall
      Yield: 10 servings

      2 lg Yellow onions, chopped
      2    Cloves garlic, minced
    1/4 c  Water
      3    Green peppers, chopped
      4    Zucchini, sliced
      2 lg Potatoes, peeled & chopped
      4 c  Chopped tomatoes, fresh or
           -canned
      1 t  Chopped fresh basil
      1 t  Chopped fresh oregano
      2 T  Chopped fresh parsley
           -freshly ground pepper to
           -taste

  Place the onions & garlic in a large pot w/ the water. Cook & stir about 3
  minutes. Add remaining ingredients except the pepper. Cover & cook over
  medium heat for 30 minutes, stirring occasionally. Season w/ pepper before
  serving. This ratatouille can be served hot or cold.

  The McDougall Program for Maximum Weight Loss
  From: <[e-mail]>. Fatfree Digest
  [Volume 8 Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Curry Tomato Sauce
 Categories: Digest, Mcdougall
      Yield: 1 servings

      1 bn Scallions, finely chopped
      1    Clove garlic, crushed
      1 T  Grated fresh ginger
      1    28-ounce can crushed
           -tomatoes
    1/4 t  Curry powder
    1/2 t  Ground turmeric

  Place a small amount of water in a saucepan. Add the scallions, garlic &
  ginger. Cook & stir over medium heat for a few minutes. Add remaining
  ingredients. Mix well. Cook for another 6 to 7 minutes to blend flavors.
  Serve hot.

  The McDougall Program for Maximum Weight Loss

  From: <[e-mail]>. Fatfree Digest
  [Volume 8 Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Tangy Garbanzo Dip
 Categories: Digest, Mcdougall, Appetizers
      Yield: 1 servings

     15 oz Can garbanzo
           -beans, drained & rinsed
      2    Scallions, chopped
      3 T  Water
      2 T  Soy sauce
      3 t  Grated fresh ginger
      1 t  Rice vinegar
    1/2 t  Honey
           -Dash or two Tabasco

  Combine all ingredients in food processor or blender and process until
  smooth and creamy.

  Review by [e-mail] (Kathy Brese): "I made this one
  and IMHO it was pretty awful!  I really didn't like the flavor of the
  ginger with the garbanzos.  I think my tastebuds expected cumin, not
  ginger.  I did let it sit a few days to see if it needed time to mellow,
  but it still tasted yucky to me." From: "Anne.Cox" <[e-mail]> "I
  agree! We didn't like the ginger-garbanzo combo at all, and it got worse
  and worse as it aged in the fridge...the raccoons climbed into the compost
  to eat it, though. I didn't like the mushroom dip/puree thing at all,
  either."

  The McDougall Program for Maximum Weight Loss From:
  <[e-mail]>. Fatfree Digest [Volume 8
  Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

MMMMM
---------- Recipe via Meal-Master (tm) v8.01

      Title: Sweet Pea Guacamole
 Categories: Digest, Appetizers, Mcdougall
      Yield: 1 servings

      2 lb Frozen peas, thawed
    1/2 bn Cilantro, washed & trimmed
      2    Cloves garlic
    1/4 c  Fresh lime or lemon juice
      2 T  Rice vinegar
      2 T  Soy sauce
      1 t  Ground cumin
    1/8 t  Crushed red pepper flakes

  Combine all ingredients in food processor or blender and process until
  fairly smooth.  Variation: For a chunky version, stir in one chopped tomato
  and four chopped scallions.

  The McDougall Program for Maximum Weight Loss

  From: <[e-mail]>. Fatfree Digest
  [Volume 8 Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Potato Medley
 Categories: Main Dish, Digest, Mcdougall, June
      Yield: 4 servings


  8  medium red potatoes, cooked
  1 medium onion, coarsely chopped
  1/2 pound mushrooms, sliced
  10 stalks asparagus, cut into 1-inch pieces
  1 cup tightly packed washed & dried fresh spinach

  Chop the potatoes into large chunks. Combine w/onion in a large nonstick
  fry pan.  Cook over medium heat for 5 minutes, stirring frequently. Add
  mushrooms & asparagus. Cook, stirring frequently, for another 10 minutes.
  Add the spinach. Cook, stirring just until spinach wilts. Serve w/ a
  favorite sauce.

  The McDougall Program for Maximum  Weight Loss From:
  <[e-mail]>. Fatfree Digest [Volume 8
  Issue 54] June 15, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Pita Bread Chips
 Categories: Appetizers, Digest,
      Yield: 1 servings


  1 x Pita bread

  Microwave Pita bread just to soften (approx 22 seconds/2 pita bread)

  Cut with a knife into the edges of the Pita Bread and slowly separate the
  'top' from the 'bottom' (you will have two circles)

  Cut each circle into 4 pie shaped wedges.

  Place the wedges smooth side down (outside of pita bread) on a cookie
  sheet. The rough (somewhat moist) inside of the Pita bread is up - thus
  anything you sprinkle on the wedges will stick.

  I like to sprinkle the wedges with Hungarian Hot Paprika

  Bake 375 degrees for 8 minutes.

  From: Jeanne Chappell <[e-mail]>. Fatfree Digest [Volume 8 Issue
  54] June 15, 1994 Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Adai(Savory Indian Pancakes)
 Categories: Digest, Indian
      Yield: 1 servings

      1 c  Mixture of dhals*
      2 c  Long grained rice
           Salt to taste.

  *(use any combination of tur dhal, chana dal or even split yellow peas)

  Wash and rinse the dhals and rice thoroughly. When the rinse water runs
  clear, soak the dhals and rice together in a bowl with fresh water for a
  couple of hours. Drain the dhal-rice mixture and grind into a somewhat
  coarse mixture in a blender using water when necessary. Empty the batter
  into a bowl, add some salt and let it rest for at least an hour. You could
  also let it ferment overnight if you like a sourdough tang in your
  pancakes.

  To make the pancakes, heat a non-stick/well-seasoned cast iron skillet on a
  moderate stove. If a few drops of water bounce off the pan, the pan is hot
  enough and you can proceed to make the pancakes.

  Drop a ladleful of the pre-prepared batter in the center of the pan and
  with the back of the ladle, swirl the batter from inside to outside to form
  a thin round pancake. Wait till the top looks dry, wait another minute if
  you like them crisp and flip to cook the other side. Remove onto a plate
  and eat immediately with a nice coriander chutney. (Continue preparing
  pancakes in the same way, till you run out of batter and/or chutney. The
  batter will also keep in the fridge for almost a week and you can prepare
  the pancakes when the mood strikes you.)

  Variation: Can add finely chopped onions/jalapenos/spinach/ginger/a few
  cumin seeds, anything you fancy, to the batter before making the pancakes.
  You will however not be able to make neat circular pancakes. Instead, you
  will end up with (tasty) irregular shaped ones.

  From: [e-mail] (Nalini Ganapati). Fatfree Digest
  [Volume 8 Issue 55] June 16, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Potato Salad Dressing
 Categories: Digest,
      Yield: 1 servings

      2 c  Fatfree Ranch Salad
           Dressing
      2 T  Reduced Fat Mayonnaise*
      1 t  Superfine sugar
      1 t  Celery seed
    1/2 t  Mild vinegar (I use rice
           Vinegar)
      1 t  Gourmet mustard of your
           Choice
      2 ds Garlic powder

  * I use reduced fat mayonnaise instead of fatfree because I think the
  fatfree is totally tasteless and why bother.  I make this very rarely, so I
  justify the use of the mayonnaise to myself.

  This is better if you make the potato salad ahead of time and let it sit
  over night in the fridge so the tastes can marry well.

  I hope you enjoy it!

  DB

  From:    [e-mail]. Fatfree Digest [Volume 8 Issue 56] June 17,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Banana-Bran Muffins
 Categories: Digest,
      Yield: 1 servings

      1 c  Whole wheat flour
      1 c  Wheat bran
      1 T  Baking powder
    1/4 t  Salt
      3    4 VERY ripe bananas
           Milk
      1    Egg equivalent
      2 T  Sugar or honey if bananas
           Are not sweet enough

  Mix dry ingredients.  Mash bananas and add enough milk to make 1.5 cups
  total.  Add egg to bananas.  Pour wet over dry ingredients and stir just
  until mixed.  Spoon into 12 lightly greased/pammed muffin cups. Bake at 400
  degrees for 20 minutes.  Remove from cups while still hot.

  From:    [e-mail] (Diane Durbeck). Fatfree Digest [Volume 8
  Issue 56] June 17, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Oat-Bran Raisin Muffins
 Categories: Digest,
      Yield: 1 servings

  2 1/4 c  Oat bran
    1/4 c  Brown sugar
      2 t  Baking powder
  1 1/2 t  Ground ginger
    1/4 t  Black pepper
    1/2 c  Raisins
    1/2 c  Walnuts OR raisins OR other
           Fruit or nuts
      1 x  Egg equivalent
    1/4 c  Honey
    3/4 c  Warm skim milk or non-dairy
           Equivalent

  Mix wet and dry ingredients in separate bowls.  Combine and let set 10
  minutes.  Pour into lightly greased/pammed muffin tins. Bake at 375 degrees
  15 minutes or until lightly browned.

  I originally got these recipes off the net back in 1991; unfortunately I
  lost the attributions!

  From:    [e-mail] (Diane Durbeck). Fatfree Digest [Volume 8
  Issue 56] June 17, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Beans And Potatoes
 Categories: Digest,
      Yield: 8 servings

      2 c  Dried pinto beans
      3 lg Potatoes, peeled and
           Chopped
      2    Stalks celery, chopped
           Salt to taste
      1 lg Sweet onion, sliced

  Cook beans until tender. That's about 20 minutes in the pressure cooker
  (what a marvel of technology!). Obviously, a lot longer if you don't have
  one. You could use canned beans too, if you wanted to be quick about it.

  Add potatoes and celery and cook until potatoes are tender. In the pressure
  cooker that takes anywhere from 2-8 minutes, depending how finely you chop
  the potatoes. I cut mine into large cubes and it took about 4 minutes (but
  I live at 5500, so adjust accordingly).

  Salt to taste.

  Saute onion until browned. Mix in with beans and potatoes.

  If you like it hot, a shot or two of hot sauce would be good. Extremely
  filling!!!!

  From: [e-mail]. Fatfree Digest [Volume 8 Issue 56] June 17,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

  : This is adapted from *The Africa News Cookbook.* It goes MUCH faster if
  you have a pressure cooker. That's what I used and you can go from dried
  beans to dinner table in about an hour. :

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      Title: Maya Corn And Bean Tamales
 Categories: Digest, Vegan
      Yield: 1 servings


  1 cup dried beans, presoaked
  ;Water
  2 cups masa flour (not masa dough)
         or corn meal
  1 teaspoon salt

  In pot cook beans in water several hours until they begin to fall apart.
  Results should be about 4 cups of beans and liquid.

  If using masa flour, let beans cool, then mix well with masa flour and
  salt. If using corn meal, poiur boiling beans on cornmeal and stir
  furiously, then add salt.

  Form corn-bean dough into balls about 2 inches in diameter, wrap in corn
  husks or foil and steam 1 hour.

  Makes about 20 2 inch tamales.

  From: sally charette <[e-mail]>. Fatfree Digest [Volume 8
  Issue 56] Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV

  : Just saw this recipe in today's _L.A. Times_.  I've been looking for
  something like this.  It explains that in  pre-Columbian times, the Mayans
  didn't use lard in their tamales. change anything in this recipe and
  haven't tried it yet, but it looked like it should be shared! The recipe
  apparently comes from "Americas First Cuisines" (University of Texaz:
  $14.95 paper/ $35.00 cloth, 288 pp ) by Sophie Coe :"

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      Title: Chickpea And Escarole Soup
 Categories: Digest,
      Yield: 8 servings

      1 c  Chopped onion
      1 T  Minced garlic
  1 1/2 t  Minced fresh thyme (or 1/2
        t  Dried thyme)
  1 1/2 t  Minced fresh oregano (or 1/2
        t  Dried oregano)
      8 c  Coarsely chopped escarole
           Leaves
  2 1/2 c  Cooked chickpeas (or 1 1/4
           Dried chickpeas, soaked
           -
    1/4 c  Uncooked brown rice
      1 c  Frozen or canned corn
           Kernels
      2 T  Tomato paste
      2    Tabelspoons lemon juice
  1 1/2 t  Salt
    1/4 t  Tobasco sauce
           Black pepper
           Overnight in refrigerator)

  In a 6 to 8 quart pot heat 1/2 cup water till simmering, add onion, garlic,
  thyme and oregano and cook until onion is wilted.  Add escarole, chickpeas,
  rice and 10 cups of water (I used half veggie stock and half water), cover
  and bring to a boil.  Reduce heat and simmer for 30 minutes.  Stir in corn,
  tomato paste and lemon juice and return to a boil.  Reduce heat, cover and
  simmer 30 minutes.  Add salt and tobasco sauce and black pepper to taste.
  Makes 8 servings.

  adapted from _The Wellness Lowfat Cookbook_ by the Editors of the Wellness
  Cooking School at the University of California at Berkeley:

  From: Thomas P Collins <[e-mail]>. Fatfree Digest
  [Volume 8 Issue 57] June 18, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV.

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      Title: Tomato Vegetable Soup
 Categories: Digest,
      Yield: 1 servings

      2 lg Cans Italian Style tomatoes
      5    Celery, chopped fine
      2 md Onions chopped fine
      6 c  Water - 8 c water
           Vegetables of choice

  Boil the above on high for at least 10 minutes.  You can chop the tomatoes
  in the blender, or break them up with a spoon. I like to squish them in my
  hands. gets out frustration. (i usually put the seasoning in at this point.
  see below)

  Add pre-cooked beans (whatever you think will taste good) to the above
  mixture. you can use canned, but I like the dried beans better. I prefer a
  nine-bean soup variety that's locally available. Not sure if it's available
  everywhere.

  Add vegetables to the above according to your tastes.  Be sure to add them
  according to cooking time.  No set amounts.  Add them and stir.  If it
  looks good, go with it. If it looks like it needs more, toss some more in.

  I use:

  Potatoes, cubed (makes the base nice and thick) corn zucchini summer squash
  (go easy...add it late or it'll take over...i don't use it if i'm making it
  for just us cause there's always leftovers and the cabbage flavor gets
  stronger the longer it sits.) cabbage

  you'd think carrots would taste good, but their flavor took over and it was
  barely palatable.  could just be my taste, though.  same with broccoli and
  cauliflower.

  I season it with Oregano and Black pepper, and occasionally garlic, but go
  easy with this. could make it taste bitter.

  We used to sprinkle parmesan cheese on it and serve with crusty bread. now
  we don't use the parmesan, but i've been known to sprinkle nutritional
  yeast on the top.

  note:  if the soup gets thicker than you want it, add water, but add it
  slowly. it'll thin out, and so will the flavor. If you do add water toward
  the end, be sure to let it stew for a while longer.

  From: [e-mail]. Fatfree Digest [Volume 8 Issue 57] June 18,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV.

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      Title: Saucey Black Beans
 Categories: Digest,
      Yield: 1 servings

      4 c  Dry black beans, soaked
           Overnight
     12 c  Water
      1 x  Grated peel from one orange
      4    Vidalia onions, chopped
    1/2 cn Mild green chilis
      2    16 oz cans stewed or canned
           Tomatoes
      1 t  Molido (dried Mexican
           Oregeno)
      4    Cloves minced garlic

  Drain the soaking water from the beans and add the 12c water.  Bring to a
  boil, reduce heat and cook at a fast simmer for 1 to 1 1/2 hours, when
  beans just start to get soft. Add all other ingredients except the molido
  and cook until beans are truly soft. Add molido, stir in well, turn off
  burner and allow to sit for 30 minutes. Serve over rice or corn bread, or
  use in enchiladas.

  Beans behave slightly differently with every batch I buy, so adjust the
  cooking time according to taste.  I can tell by the smell that they are
  done. If the beans seem too liquid, leave the lid off after adding the
  onions and allow them to cook down.

  NOTE:  I personally prefer 2t of molido, but this is a bit much for some
  folks. I'll bet it would be good with the fresh stuff, if I could ever find
  it!

  From:    "Anne.Cox" <[e-mail]>. Fatfree Digest [Volume 8 Issue 57]
  June 18, 1994 Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV.

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      Title: Spaghetti Sauce
 Categories: Digest,
      Yield: 1 servings

           None

  I just make my own. Takes about 10 minutes to chop and 20-40 minutes to
  simmer, depending on how soft you want the tomatoes. Amounts are
  approximate, since I never measure anything for this.

  In a large pan combine:

  1/2   red onion (if I feel oniony, I use a whole one)
  6-12 Roma tomatoes, chopped coarsely 1 can Italian style tomatoes with
  juice
  1 can tomato sauce (large)

  1 heaped tablespoon tomato paste (if you like the taste of tomato paste,
  use more; if you hate the taste of tomato paste, skip it and use corn
  starch (see below))

  spice to taste with sweet paprika and ground white pepper.

  Bring to a boil, then simmer stirring occasionally until about 10 minutes
  from done. That is usually when the sauce starts to thicken a bit and the
  tomatoes are soft. Then add:

  1/2 pound of mushrooms (If I feel mushroomy, I use 1 pound)
  1/2 pound of tofu in small cubes (optional)
  1/2 bunch of chopped parsley
  Optional herbs: fresh basil leaves or fresh oregano

  Simmer for 10 more minutes and serve.

  Note: If you want the sauce to thicken faster, add some cornstarch and cook
  on high for a while. Remember to dissolve the cornstarch in a bit of cold
  water before adding it. I use one heaped teaspoon.

  This serves 2 very hungry people for a main dish and there is usually
  enough left for a small leftover dinner.

  From:  Valerie [e-mail]. Fatfree Digest [Volume 8 Issue 57] June
  18, 1994 Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV.

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      Title: Barbecued Eggplant
 Categories: Digest, Bbq
      Yield: 4 servings

      1    Eggplant
           Barbecue Sauce
           Salt

  Preheat the oven to 350 degrees. Peel and cut the eggplant into 1/3-inch
  thick slices. Salt the slices. Place on a rack or colander and let stand
  for 30 minutes. Wipe off salt with a clean kitchen towel. Lay the slices
  out on a lightly oiled baking sheet. Brush on barbecue sauce. Bake for 15
  minutes. Turn over, brush with barbecue sauce, and bake for 15 minutes more
  or until the eggplant is tender but not mushy.

  From: [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV.

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      Title: Giardiniera (Pickled Vegetables)
 Categories: Digest,
      Yield: 6 servings

      2    Carrots, peeled and sliced
           Diagonally
      1    Celery stalk, sliced
           Diagonally
      2 c  Cauliflower, cut into small
           Chunks
    1/2    Red pepper, quartered and
           Sliced
      1    Green onion, sliced
      1    Clove garlic, sliced
      1 c  White vinegar
    1/2 c  Dry white wine
    1/4 c  Water
    1/4 c  Apple juice
      2 t  Salt (omit for low-sodium
           Diets)
      8    Peppercorns
      1 t  Dried dill weed

  Mix all the ingredients and refrigerate in a closed jar for two days.

  From Highway to Health by Lindsay Wagner.

  From: [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV.

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Eggplant/Tomato Sauce
 Categories: Digest,
      Yield: 1 servings

      1 md Eggplant (1 lb)
      1 t  Salt
      1 c  Vegetable broth
    3/4 c  Chopped onion
      3 lg Garlic cloves, minced
      6    Ripe Roma tomatoes, chopped
           (2 cups)
      1 lg Red bell pepper, seeded, and
           Chopped (1 1/4 cups)
    1/4 t  Crushed red pepper flakes
      3 T  Tomato paste
      1 t  Sweetener of your choice
           (honey, sugar, etc.)

  Peel and dice eggplant; place in medium bowl. Sprinkle with salt; toss
  well. Let stand at room temperature 15 minutes to soften. While eggplant
  softens, bring broth to a boil in large heavy saucepan over medium-high
  heat. Reduce heat: stir in onion and garlic. Simmer 3 minutes. Add
  tomatoes, bell pepper and red pepper flakes; simmer an additional 10
  minutes, stirring occasionally. Drain eggplant in colander; rinse well. Add
  eggplant, tomato paste, an sweetener to sauce. Simmer 15 minutes or until
  thickened, stirring occasionally. Serve hot over cooked pasta. 3 1/2 cups;
  7 1/2 cup servings. (50 calories, 1 gram fat, 0 chol., 480 mg sodium)

  From:    [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

  : This recipe is adapted from Pillsbury Fast & Healthy, July/August 1994:

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      Title: Zesty Citrus Vinaigrette
 Categories: Digest, Salad Dress
      Yield: 1 servings

      2 T  Powdered fruit pectin
      1 t  Sugar
      2 T  Chopped fresh parsley or 2
        t  Dried
    1/4 t  Salt
      1 t  Chopped fresh oregano or 1/4
        t  Dried oregano
      1 ds Ground red pepper (cayenne)
    1/2 c  Water
      1 T  Frozen orange juice
           Concentrate, thawed
      1 T  White wine vinegar or cider
           Vinegar
      1    Garlic clove, minced

  Combine all ingredients in small jar with tight- fitting lid; shake to
  blend well. 2/3 cup, 1 Tbsp per serving (8 calories, 0 g fat, 0 g chol, 50
  mg sodium)

  From: [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

  :    Here's a nifty idea for a homemade vinaigrette made with pectin. It is
  from the July/August 1994 issue of Pillsbury Fast & Healthy.:

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      Title: Lime-Pineapple Relish
 Categories: Digest,
      Yield: 6 servings

      1 c  Chopped fresh pineapple or 2
           (8 oz) cans crushed
           Pineapple, drained
    1/4 c  Chopped red bell pepper
      2 T  Sugar
      2 T  Thinly sliced green onion
      2 t  Grated lime peel
      1 T  Fresh lime juice
    1/2 t  Ginger

  In small bowl, combine all ingredients; mix well. 1 1/3 cups; 6 servings
  (30 calories, 0 g fat, 0 g cholesterol, 0 mg sodium)

  From:    [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

  :    Here's another one from the July/August 1994 issue of Pillsbury Fast &
  Healthy.:

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      Title: Potato Gnocchi
 Categories: Digest,
      Yield: 4 servings

      2 lb Large baking potatoes
           (about 3)
      1 c  Whole wheat pastry flour
    1/2 t  Salt
      2 c  Pasta sauce of your choice

  Steam the potatoes in their skins until tender. When they are cool enough
  to handle, peel and mash. Immediately add the flour and salt. Knead on a
  lightly floured board until smooth. Sprinkle on a little more flour if the
  dough sticks. Form into rolls about the thickness of your thumb. Cut into
  3/4-inch sections and perss down lightly with a fork. Bring a large pot of
  lightly salted water to a boil. Add the gnocchi and boil until they rise to
  the top, about 5 minutes. Like all pasta, gnocchi should not be crowded in
  the pot, so cook them in several batches if necessary. Drain and place in a
  warm bowl. Mix the gnocchi with enough sauce to thoroughly coat them. Extra
  sauce can be added at the table according to taste.

  (She also has a recipe for sweet potato gnocchi which sounds great.
  Proportions are exactly the same - just substitute 2 lbs sweet potatoes to
  2 lbs baking potatoes.)

  From:    [e-mail] (NANETTE BLANCHARD). Fatfree
  Digest [Volume 8 Issue 58] June 19, 1994. Formatted by Sue Smith,
  S.Smith34, [e-mail] using MMCONV

  :    Here are some more recipes from High Road to Health by Lindsay Wagner
  and Ariane Spade.:

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      Title: Marinated Cucumber And Red Bell Pepper Salad
 Categories: Digest, Ornish
      Yield: 4 servings

      2 oz Dry cellophane or bean
           Thread noodles
      2 c  Peeled, seeded, and sliced
           Cucumbers
      2 c  Thinly sliced red bell
           Peppers (I chopped them into
           Chunks )
      1 c  No-oil Italian dressing or
           Vinaigrette (I used less
           Than 1C -- about 3/4)
      1 T  Freshly minced basil
      1 T  Freshly miced cilantro
    1/8 t  Red hot chili flakes (I made
           My own from dried chilis)
           Lettuce

  Drop the noodles into boiling water until done (length of time depends on
  type; read the label). Drain. Toss all ingredients together and marinate
  for at least 1 hour. Serve on a bed of lettuce.

  Other tips:

  I used 3.5 oz of noodles, and less dressing. The chili makes it hot so if
  you don't like spicy, it would be fine to leave it out. You may want to
  break the noodles a little before cooking (but not too much). I made the
  mistake of not breaking them and ended up having to cut them a little in
  order to get my ingredients to combine properly.

  This salad is even better the next day. I imagine it travels nicely because
  it isn't too soupy.

  For those who care:

  1C: 84 Cal. .5 g total fat trace saturated fat 0 mg cholesterol

  From Ornish's "Program for Reversing Heart Disease". From: Patricia Thorp
  <[e-mail]>. Fatfree Digest [Volume 8 Issue 58] June 19, 1994.
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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---------- Recipe via Meal-Master (tm) v8.01

      Title: Falafel Recipe
 Categories: Digest,
      Yield: 1 servings

      2 c  Cooked chickpeas or
           Black-eyed peas, drained
    1/4 c  Pulverized rice bran
      2    Cloves fresh garic, minced
    1/2 t  Ground coriander
      1 t  Ground cumin
    1/4 t  Cayenne
      1 t  Dried or 2 Tbsp minced fresh
           Cilantro
           Pepper
           Flour
           Creamy Cucumber Dressing
           (follows)

  In a food processor or blender combine all ingredients, except flour. The
  pure'e will not be entirely smooth, which is good.  Preheat oven to 350
  degrees.  Dipping your hands lightly in flour, if you need to, shape the
  pure'e into balls, about 1 inch in diameter.  Spray a large skillet with
  Pam and heat until very hot.  Saute' the balls on all sides, then transfer
  them to a baking pan and bake for 30 minutes. Serve with Creamy Cucmber
  Dressing.

  Makes 18 1 inch balls.

  Serving Size: 1 ball (without dressing)  Calories: 21.7 Fat: .16 grams
  Cholesterol: 0   Sodium: 1.01mg

  From:    Jessica Shawl - MPG <[e-mail]> Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV
  : From The 8-week Cholesterol Cure Cookbook:

MMMMM
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      Title: Creamy Cucumber Dressing
 Categories: Digest, Lacto
      Yield: 2 servings

      1 c  Plain nonfat yogurt
    1/2 md Cucumber, chopped fine
      1 t  Fresh-squeezed lemon juice
      1    Clove garlic, minced very
           Fine
    1/2 t  Salt
    1/2 t  Ground white pepper

  Blend ingredients together in a jar and store in the refrigerator. Use
  generously with falafel as well as with fresh green salads.

  Serving size: 1/4 cup   Calories: 19.4  Fat: .081 grams Cholesterol: 3.004
  mg   Sodium: 145 mg

  From:    Jessica Shawl - MPG <[e-mail]>. Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Smothered Okra And Eggplant
 Categories: Digest,
      Yield: 1 servings

      1 x  * * * *SEASONING MIX * * * *
  1 1/2 t  Onion powder
      1 t  Salt (omit if use  canned
           Tomatoes with salt)
      1 t  Dried mustard
      1 t  Dried thyme leaves
    1/2 t  Garlic powder
    1/2 t  Ground black pepper
    1/2 t  Ground white pepper (or use
           All black)
    1/2 t  Dill weed
    1/8 t  Cayenne pepper (red pepper)
      1 x  * * * *RECIPE * * * * * * *
      2 c  Chopped onion, in all
      1 c  Chopped green bell pepper
           (or red bell pepper)
      2 c  Chopped okra, in all
      1 md Eggplant, peeled 1 cup
           Finely diced, remaining
        md Diced.
      3 c  Fresh tomatoes chopped, or 2
        cn Diced tomatoes
    1/2 c  Tomato sauce (omit if using
           Canned tomatoes which
           Already have lots of juice)
      1 c  Apple juice

  1) Mix spices in a small bowl. 2) Combine 1 cup of chopped onion, 1 cup
  finely chopped eggplant, 1 cup of okra (I put in a food processor and pulse
  to chop finely) 3) Heat non-stick skillet or pot over high heat about 4
  minutes. Add chopped vegetables, bell pepper and seasoning mix, stir and
  cook for about 5 minutes. Vegetables should stick to bottom of pan, then
  you unstick and stir them so that they carmelize (brown) a little but don't
  burn. 4) Stir in 1 cup of apple juice, stir to unstick from bottom, add 1
  cup of tomatoes.  Cook, stirring occasionally until most of liquid
  evaporates, about 20 minutes. 5) Add remaining onions, okra, eggplant and
  tomatoes (tomato sauce if used). Scrape to clear bottom and cook 10 minutes
  or more until eggplant is cooked.

  Notes --- This is from Paul Prudhomme's Fork in the Road.  I used to be
  warry of okra, but in Oklahoma in the heat of August it's about the only
  vegetable that still grows (even the tomatoes stop setting fruit when it
  gets too hot).  I also used frozen okra.  I like the okra in this recipe.
  When well cooked, the gumminess goes away and its serves as a thickener to
  the dish.  If you're warry of okra, you might want to reduce the total
  amount to 1 cup and let the eggplant and tomotoes dominate. Prudhomme
  always uses onion powder and garlic powder in his spice mixes, which I used
  to think was redundant when using real onions, but it actually imparts a
  different flavor. He places great emphasis on cooking the vegetables a long
  time in a non-stick skillet and letting them brown a little to carmelize
  and develop the flavors, and it does pay to be patient.  The original
  recipe had a total of 2 1/2 cups of apple juice, but that seemed like too
  much to me and I already had plenty of liquid from the canned tomatoes.

  From: [e-mail] (Maureen O'Halloran). Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

  : From Paul Prudhomme's _A Fork in the Road_ :

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      Title: Thai-Like Green Curry
 Categories: Digest, Thai, Lacto
      Yield: 1 servings

    3/4 lb Dried garbanzo beans
           (chickpeas) or about 3 cans
      4 lg Green chilis (Anneheim)
      1 md Onion, chopped
      1 T  Chopped garlic
    1/2 c  Fresh cilantro (coriander)
           (not too tightly packed)
           Rind of 3/4 lemon (removed
           With vegetable peeler -- no
           White pith)
      2 t  Ground coriander
      1 t  Ground cumin
      1 t  Ground turmeric
    1/4 t  Ground cardomon
    1/4 t  Ground anise seeds
      1 T  Tamari (soy sauce)
      1 T  Worcestershire sauce
           (optional -- not necessarily
           Vegetarian)
      1 c  Apple juice
      1    14 oz can evaporated skim
           Milk (or substitute soy or
           Rice milk)
           Rice

  1) Soak garbanzo beans and cook according to package directions (I used a
  crock pot). 2) Take next set of ingredients and blend in food processor or
  blender until they form a paste. 3) Heat a non-stick skillet over medium
  heat for a few minutes then add paste. Stir and cook for about five
  minutes. Some of paste may stick and brown but don't let it burn. Add apple
  juice and stir to unstick bottom crust. Cook for another 5 minutes
  stirring. 4) Add cooked garbanzo beans and bring to a low boil. Reduce heat
  and simmer about 15 minutes. 5) Add evaporated milk and simmer another 15
  minutes. 6) Serve over rice.

  From: [e-mail] (Maureen O'Halloran). Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Bulgarian Red Pepper Stew
 Categories: Digest, Lacto
      Yield: 1 servings

    1/2 c  Dried lentils
    1/2 c  Dried navy pea beans (small
           White beans)
      2 lg Onions, chopped
      6 md Red bell peppers, seeded and
           Chopped
      2 t  Dried basil
      1 t  Dried marjoram
    1/4 t  Dried thyme
    1/4 t  Cayenne (to taste)
  1 1/2 t  Paprika
    1/4 t  Salt
    1/8 t  Ground black pepper
      3    To 3 1/2 cups vegetable
           Stock (2 cans)
      1    6 oz can prune juice
    1/4 c  Dry red wine (optional)
      2 T  Dry sherry (optional)
    1/4 c  Tomato paste
           Plain nonfat yogurt(opt)
           Fresh parsley

  Cover lentils and navy beans with plenty of water and soak 4 hours or
  overnight.  Drain. In a large nonstick saucepan, saute onions in sherry or
  red wine or stock until soft (5  minutes) Stir in bell pepper and saute 5
  minutes more.  Add basil, marjoram, thyme, cayenne, paprika and cayenne,
  saute another few minutes. Pour in remaining stock, wine or sherry. Add
  drained lentils and beans.  Bring to a boil, then lower heat and simmer
  gently about 1 1/2 hours or until beans are soft.  Mix in tomato paste,
  prune juice, salt and pepper to taste.  Cook for several minutes more. If
  the stew seems too thick, add more stock or water. Serve garnished with
  yogurt and chopped parsley.

  From:    [e-mail] (Maureen O'Halloran) Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV
  :slightly adapted from _Sundays at Moosewood_ cookbook:

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      Title: Maque Choux Thibodaux (Pronounced Mock Shoe)
 Categories: Digest, Lacto
      Yield: 1 servings

      1 x  * * * * Seasoning Mix * *
  1 1/2 t  Onion powder
      1 t  Salt  (omit if canned stock
           Is used)
      1 t  Sweet paprika
      1 t  Garlic powder
    3/4 t  Dry mustard
    1/4 t  Black pepper
    1/4 t  White pepper (I didn't have
           Any)
      1 x  * * * * Ingredients * * *
      2 c  Chopped onion, in all
      1 c  Chopped celery, in all
      4 c  Fresh corn kernals, in all
           (see below)
      2 c  Stock, in all (or one 14.5
           Oz can of stock)
    1/2 c  Apple juice
    1/2 c  Prune juice (or one 5.5
           Oz can)
      1    Red bell pepper, chopped
    1/2 c  Evaporated skim milk (or 1/2
        c  Mixed double strength from
           Dry)
    1/4 c  Non-fat milk powder

  1) Combine seasoning mix ingredients in a small bowl 2) Combine 1 cup
  onions, 1/2 cup celery and 2 cups corn in a blender (or food processor)
  with 1/2 cup stock. Puree until completely smooth. 3) Place the pureed
  mixture in a hot skillet and cook scraping periodically for 12 to 13
  minutes.  Prudhomme says this is the most important step in developing the
  flavor.  Cook a few minutes until a crust forms, scrape of the crust in and
  mix well.  Allow another crust to form, blend in and repeat until the
  mixture is very thick and dark brown. 4) At the end of 12 minutes or so,
  add apple and prune juice, remaining vegetables, seasoning mix and stock.
  Scrape to clear bottom of skillet and bring to a boil. Reduce heat and cook
  35 minutes, checking bottom of skillet for sticking (expecially near the
  end) 5) Combine dry milk powder and evaporated milk until compleletely
  dissolved.  Add to skillet while stirring, bring to a simmer and cook 5
  minutes.

  Per 1 cup serving: Calories 264, Protein 12 gram, Fat 1 gram,
  Carbohydrates:55 g, Percent calories from fat: 5%.

  Prudhomme says to use the freshest and sweetest corn available.  This time
  of year I figured  frozen corn would be better than fresh, so I used Green
  Giant Extra Sweet, which was actually a little too sweet.  I think it was
  one of those new hybrids that are  super sweet and also extra crispy. To
  make it again I'd use half extra sweet and half regular.  I also threw in
  the last of a can of golden hominy, which actually made a nice contrast in
  taste and texture, so actually next time I might end up with three kinds of
  corn in it -- how's that for gourmet cooking!  The red bell pepper was my
  idea, since I thought the color would be a nice touch.  Tastes wonderful. I
  bought the tiny cans of prune juice since I figured I wouldn't be able to
  use up a big jar. I also just used dry milk made up double concentrated
  instead of evaporated milk.

  From:    [e-mail] (Maureen O'Halloran) Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

  :(from Paul Prodhomme's Fork in the Road ):

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      Title: Polenta With Pumpkin And Kale
 Categories: Digest, Lacto
      Yield: 1 servings

           Water
      4 c  Loosely packed chopped kale
           (or spinach)
      1 c  Chopped onion
      1 T  Minced fresh jalapeno
    3/4 t  Ground cumin
    3/4 t  Ground cinnamon
      6    Cloves garlic, minced
      1 c  Sliced mushrooms
      1    14 5 oz can (no salt added)
           Tomatoes, undrained and
           Chopped
    1/2 t  Salt
    1/2 t  Pepper
      1    16 oz can mashed cooked
           Pumpkin
           Basic polenta (see below)
           Cooking spray
      1 c  (4 oz) shredded no-fat swiss
           Cheese (totally optional)

  Heat a large Dutch oven, non-stick or sprayed with Pam.  Add onions and
  push around to brown a little. Add a few Tbsp water and stir to unstick
  from bottom. Add Chopped Kale or spinach and stir about 5 minutes until all
  is wilted and onions are translucent. Add more water as needed to prevent
  burning.

  Add jalapeno,  cumin, cinnamon and garlic, saute 3 minutes. Stir in
  mushrooms, cover and cook 5 minutes, Stir in tomatoes, cover and cook 5
  minutes, Add salt, pepper and mashed pumpkin and stir well. Cook uncovered
  3 minutes, stirring well. Remove from heat.

  Prepare basic Polenta, spread half in 11x7x2 inch baking dish coated with
  non-stick spray.  Spread pumpkin mixture evenly over polenta. Sprinkle with
  Swiss cheese (optional)   Spread remaining polenta evenly over. Bake at 375
  F for 30 minutes or until lightly browned.. Let stand 5 minutes before
  serving. Yeild 6 servings.

  Basic Polenta:

  1 1/4 cups cornmeal
  1/2 teaspoon salt
  4 cups water

  1. Place cornmeal and salt in large saucepan. Gradually add water, stirring
  constantly with a wire wisk.  Bring to a boil, reduce heat to medium, cook
  uncovered 15 minutes, stirring frequently. Yeild 4 cups.

  2.  Microwave method: Place cornmeal and salt in a 3 quart microwave
  cassarole.  Gradually add water, stirring until blended. Cover, microwave
  on HIGH 12 minutes, stirring every 3 minutes. Let stand covered 5 minutes.

  I made this two times, the first time I couldn't find kale in the
  particular grocery store that I went to so I used spinach. I used the
  microwave method for polenta since I tend to scorch things and it worked
  great.  The first 2 times I stirred I wasn't sure it was going to thicken
  by the time it finished it was perfect and it sure is easy to just set the
  timer for 3 minutes and stir when it beeps. The non-fat cheese is totally
  optional, in fact I shredded it then forgot to put it in the first time .
  In is fine without cheese, but the cheese tasted good on the microwaved
  leftovers too.  (The only edible non-fat cheese I've found is called
  Lifetime brand and they don't sell it in every store here). The effect is
  rather like lasagna but different.

  From:    [e-mail] (Maureen O'Halloran) Fatfree Digest
  [Volume 1 Issue 1] June 22, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

  : From Cooking Light magazine (Jan/Feb 1994):

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      Title: Bar-b-q'd lentils  <t>
 Categories: Fatfree, Main Dishes, Digest,
      Yield: 8 servings

  2 1/3 c  Lentils; rinsed
      5 c  Water
    1/2 c  Molasses
      2 tb Brown sugar
      1 tb Vinegar
    1/2 c  Ketchup
      1 ts Dry mustard
      1 ts Worcestershire sauce; or veg
     16 oz Tomato sauce
      2 tb Minced onions
    1/4 ts Liquid barbecue smoke.; opti

  Recipe by: USA Dry Pea & Lentil Council Add lentils to water, bring to a
  boil and simmer for 30 min or until tender but whole. Add remaining
  ingredients to the cooked lentils and bake at 350 deg F for 45 min.

  This is EXCELLENT!

  Typed and tested for you by Reggie Dwork  [e-mail]

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      Title: Collards and tomatoes  <t>
 Categories: Digest, Vegetarian, Low Fat
      Yield: 2 servings

     15    Collard greens; torn into bi
           ; pieces, rinsed
      1 tb Italian seasoning
     10 oz Tomatoes, canned; chopped, r
           ; liquid

  Recipe by: adaption by Reggie Dwork  [e-mail] I took another
  poster's recipe Kale and Tomatoes (sorry I forgot who posted it) and
  changed the kale to collards.  It is excellent.

  Rinse torn leaves and do not shake or dry them.  Put in pot/pan and wilt.
  Add Italian seasoning, chopped tomatoes and continue to heat about 5 min.
  Add as much of the liquid as you want (a lot makes it into a soup, a little
  bit makes it into a side dish).  Heat about 2 - 3 more min or until hot and
  serve.

  This serves 1 person.

  Shared by Reggie

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      Title: Pasta Salad W/Guar Gum Dressing
 Categories: Digest,
      Yield: 1 servings

      1 lb Small pasta, cooked (drain
           And rinse with cold water
           Immediately)
      1 bn Spinach, de-stemmed and
           Chopped
      1 lg Daikon radish, halved
           Lengthwise and sliced about
    1/8    " thick
    1/2 lb Red grapes, halved
      1 x  ***Guar gum-n-raspberry
           Dressing**
      1 t  Guar gum dissolved in 1/2 c.
           Of water
      2 T  Honey
        x  Mustard powder to taste
        x  Dill to taste
    1/2 c  Raspberry vinegar

  From: [e-mail] (Cynthia J. Gibas) Fatfree Digest
  [Volume 9 Issue 2] June 23, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Savory Pumpkin Spread
 Categories: Digest, Appetizers
      Yield: 1 servings

      1 c  Pumpkin puree
    1/4 c  Water (or more)
      1 T  Nutritional yeast
    1/2 t  Marjoram
    1/2 t  Dried parsley
    1/4 t  Mustard powder
    1/4 t  Garlic salt (or salt), or to
           Taste

  Mix all ingredients and serve.  More water can be added for a thinner,
  "dipping" sauce.

  Have a great weekend, go somewhere cool (not my a.c.-free apartment
  :( , and Happy Summer Solstice, belatedly,

  From: Christina Hulbe <[e-mail]> Fatfree Digest
  [Volume 9 Issue 3]. June 24, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Curry Sauce
 Categories: Digest,
      Yield: 1 servings

      2 md Onions
      2    Cloves garlic
        x  Water
      2 T  Curry powder
      2    Tomatoes, chopped
      1 c  Fatfree yogurt
    1/2 c  Fatfree sour cream

  Chop up 2 medium onions and several cloves of garlic.  Saute in water til
  translucent.   Add several tablespoons of curry powder.  Add 2-3 (or more)
  ch opped tomatoes, cook a couple of minutes.  Add 1 c. (roughly) fatfree
  yogurt, 1/2 c. (roughly) fatfree sour cream.  Depending on the liquid
  content of the tom atoes, you made need to add some broth to achieve the
  right consistency.  Let this cook for 1/2 hour or so.   I have this over
  rice with raisins, fruit cocktail and dry roasted pean**s (if I'm feeling
  decadent).

  For the McDougallers among us, I have made something very close to this
  with soy milk.  It tasted better than the coconut milk I once used.
  Barbara Z.

  Try it, you'll like it.

  From Christel=[e-mail] wrote: Comments by
  Barbara Z. Fatfree Digest [Volume 9 Issue 3] June 24, 1994 Formatted by Sue
  Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Whole Wheat Carrot-Pineapple Cake  <t>
 Categories: Digest, Desert
      Yield: 1 servings

  1 1/2 c  Whole wheat flour
    3/4 c  Sugar
      1 t  Baking powder
      1 t  Baking soda
      1 t  Cinnamon (or more to taste -
           I like LOTS)
    1/2 t  Salt (optional)
    2/3 c  Applesauce
      2    Egg whites or Ener-G
           Replacements
      1 c  Finely shredded carrot
    1/2 c  Juice packed pineapple (with
           Juice)
      1 t  Vanilla (I was out and
           Didn't miss it)

  In a large mixing bowl, combine dry ingredients.  Make a well in the center
  and add in remailing ingredients.  Mix well (use an electic mixer if you
  want your cake especially light).  Bake in a Pam sprayed 8 or 9 inch square
  pan at 350F (180 C) for 30-35 minutes or until toothpick-test done.* I
  didn't use a frosting-it was very moist and yummy without. If you must, you
  could mix ff cream cheese, vanilla and powdered sugar and frost with that.

  *insert toothpick into center of cake.   If it comes out clean, the cake is
  done.

  Margie - I'm still working on the cookies!

  From: "Margaret M. Saad" <[e-mail]>. Fatfree Digest [Volume 9
  Issue 5] June 26, 1994. Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Spanish Rice <t>
 Categories: Digest, Helen
      Yield: 1 servings

      4 c  Rice, cooked as usual

-----------------------------------SAUCE-----------------------------------
      1    Onion chopped
      4    Cloves garlic, minced
      1    Stalk celery
      1    Bell pepper
      1    Zucchini, chopped
      2 cn Tomato sauce
      1    16 oz can chopped tomatoes
      2 t  Southwest seasoning mix
           (recipe follows)

  Saute onion, garlic, celery, bell pepper, zucchini in a little water or
  veggie broth.  When tender add the tomato sauce, tomatoes and spices and
  simmer for about 20 mins. or while the rice is cooking.

  When rice and sauce are finished cooking combine the two. If you have any
  cilantro in the house, you could add some chopped to the finished product.

  From [e-mail] Fatfree Digest [Volume 9 Issue 5] June 26,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Southwest Seasoning Mix
 Categories: Digest, Herb Mix
      Yield: 1 servings

      2 T  Chili powder
      2 T  Paprika
      1 T  Ground coriander
      1 T  Garlic powder
      1 T  Salt
      2 t  Ground cumin
      1 t  Cayenne pepper
      1 t  Crushed red pepper flakes
      1 t  Black pepper
      1 t  Dried oregano

  Combine and store in an airtight jar or container.

  From Helen Levashoff, posted by
  Barbara Zimmerman <[e-mail]> Fatfree Digest [Volume 9 Issue
  5] June 26, 1994 Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Puree Of Yellow Squash Soup
 Categories: Digest, Soup
      Yield: 4 servings

      1 lb Yellow crooked-neck squash (
           Approx  6 small ones)
      2 c  Chopped onion
      1    Clove garlic, sliced
      2 T  Butter ( I ommitted this
           Altogether)
    1/2 t  Dried thyme (or 2 tsp.
           Minced fresh thyme)
    1/2 t  Dried sage
    1/2 t  Dried basil ( or 1 to 2 tbsp
           Minced fresh basil) ( I used
      2    Tbsp
           Fresh basil -I am glad I
           Did!)
      1 t  Salt
      1 T  Unbleached white flour ( I
           Bet wheat flour would be
           Even better)
    1/2 c  Dry white wine
      2 c  Milk ( I used 1% WestSoy,
           Vanilla)
           Freshly ground black pepper

  optional topping:

  2 tsp olive oil or butter ( I sauteed the bell pepper strips down the
  McDougall way with water) 1 small red bell pepper, cut in thin strips 1
  clove garlic, minced minced chives, (I use green onion tops)
  Directions: in original form but with my comments.

  1)  Cut the end off the squash, and peel if the skin looks looks suspicious
  in any way. Then cut the squash into 1/4 inch slices and set aside. (I used
  my cuisinart) 2) In a large saucepan or a Dutch oven (I used a non-stick
  pan because I ommitted butter), begin sauteing onions and garlic in
  *butter* over medium heat. After about 5 minutes, add squash, herbs, and
  salt. Stir, cover, and continue to cook about 10 more minutes. 3) Gradually
  sprinkle in the flour, stirring constantly. Continue to cook and stir over
  low heat about 5 minutes. 4) Pour in the white wine, stir briefly, cover,
  and let simmer 10 to 15 minutes. (Note: The alcoholic content of the wine
  dissipates with cooking, and the taste of the wine diminishes gradually. So
  if you let if cook a little longer at this step, you will get a more subtle
  result. Just be sure to stir everything up from the bottom from time to
  time, so it won't stick or scorch.) Remove from heat, and allow the soup to
  cool until it's cool enough to puree. 5) Puree the soup with the milk in a
  food processor or blender, and return it to a kettle. At this point, you
  may choose to strain the soup through a fine strainer or a sieve to get a
  smoother texture. (I don't think this is necessary at all) Adjust the
  seasonings. Add black pepper to taste. 6) Heat gently just before serving.
  7)  While the soup is heating, prepare the optional topping.Saute the bell
  pepper and garlic in olive oil or butter until just tender. Spoon a little
  bit of this into each steaming bowl of soup, and sprinkle with minced
  chives. (my water-sauteed bell pepper strips worked just fine)

  Prep time: 45 minutes, Yield: 4 to 6 Servings

  This recipe is designed primarily for yellow crooked-neck squash ( a summer
  squash), but in the winter you can substitute for acorn and butternut.

  To freeze yellow crooked-neck squash (so you can use it later in the
  winter), cut the squash into 1/4-inch slices, and drop into a saucepan of
  boiling water for 3 minutes. Drain and cool. Then wrap airtight in a
  plastic bag or container and freeze.

  To use acorn or butternut squash in this recipe, peel and seed a 1-lb.
  squash. Chop it into small piecesk and steam or boil until tender. Drain
  well. Then simply follow the recipe, biginning with step 2, substituting
  this cooked winter squash for the yellow crooked neck.

  From:    [e-mail] (Tina Dupart) Fatfree Digest [Volume 9 Issue 6]
  June 27, 1994 Formatted by Sue Smith, S.Smith34, [e-mail] using
  MMCONV

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      Title: Sunomono Or Japanese Noodle And Cucumber Salad
 Categories: Digest, Oriental
      Yield: 4 servings

      5    To 6 oz. of dry vermicelli
           Noodles
      6 T  Rice vinegar
      4 t  Sugar
      2 t  Soy sauce
      1 t  Salt
      1    To 2 tbsp of sesame seeds
      1    Medium-sized cucumber
           - extra sesame seeds for the
           Top
           - scallion greens, thinly
           Sliced-optional (I used the
           Scallions greens)

  1) Cook the noodles in boiling water until just tender. Drain and rinse in
  cold water. Drain thoroughly, and transfer to a medium-sized bowl. (My
  advice, store in water if not using right away!) 2) Add vinegar, sugar, soy
  sauce, salt, and sesame seeds. Mix well. Cover and chill until cold. (Don't
  chill for too long or the noodles will stick together. I did this but was
  able to save it by adding more rice vinegar until the noodles separated
  again. It tasted great.) 3) Peel adn seed the cucumber. Cut into quarters
  lengthwise, then into thin pieces. If not serving right away, wrap the
  cucumber pieces in a plastic bag or plastic wrap and refrigerate. 4) To
  serve, divide the noodles amon 4 or 5 serving bowls. Top with a small
  handful of cucumber slices, a light sprinkling of sesame seeds, and , if
  desired, a few very thin slices of scallion greens. Serve cold.

  This salad is subtle adn very refreshing. There is a variety of
  textures-chewy cold noodles (bean thread noodles, some call them cellophane
  noodles 'cause when you boil them they become clear), crunchy sesame seeds,
  and smooth cucumber slices. Sweet, salt, and vinegar combine harmoniously,
  each understated but very much present.

  Everything except the cucumbers and toppings can be combined several days
  ahead of time. (I beg to differ on this claim because, if you don't keep
  the boiled noodles in cold water while setting them aside, they will stick
  together.) The cucumbers can be prepared ahead also, and kept separate
  until serving.

  Note: The dressing contains no oil. ( However the sesame seeds do)

  Prep time:  15 minutes, plus chilling time, Yield: 4 to 5 servings

  Bon Appetit!

  Tina Dupart ([e-mail]) Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV Fatfree Digest [Volume 9 Issue 6] June 27,
  1994

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      Title: Curried Vegies
 Categories: Digest,
      Yield: 1 servings

      2    Onions, chopped in food
           Processor
        x  Several cloves garlic,
           Crushed
      2    3 teaspoons semi-hot curry
           Powder (a good blend)
        x  Variety chopped vegies
           (celery, carrots, green
           Pepper, canned
           Tomatoes, mushrooms,
           Eggplant, whatevers
           Available)
    1/2    To 1 cup apple juice
        x  Water

  In non-stick pot, place onions and garlic, stir til lightly browned, add a
  little water and deglaze, add spices.   Cook about five minutes until
  onions are soft, adding a little more water as needed to prevent burning.
  Add vegies, apple juice, cook til vegies are done.  I never made this with
  generic curry powder, I don't think it would be as good.

  From:    [e-mail] (Maureen O'Halloran) Fatfree Digest
  [Volume 9 Issue 6] Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Cajun Spice Mix
 Categories: Digest, Herb Mix
      Yield: 1 servings

      1 T  Sweet Paprika
      1 T  Onion Powder
      1 T  Salt
      2 t  Garlic powder
      1 t  White pepper (if you have
           It)
      1 t  Black pepper
      1 t  Dry mustard
      1 t  Dried thyme
    1/2 t  Ground cumin
    1/2 t  Cayenne pepper.

  For a weight loss diet, I find making a huge batch of spicy vegetables I
  can eat in unlimited quantities really helps.

  From:    [e-mail] (Maureen O'Halloran) Fatfree Digest
  [Volume 9 Issue 6] Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Pasta And Garbonzo Beans With Roasted Red Peppers
 Categories: Digest,
      Yield: 8 servings

  1 1/2    15 oz cans garbonzo beans,
           Rinsed and drained
    1/4 c  Plus 3 Tbsp balsamic vinegar
           Or red wine vinegar
      1 c  Diced drained seeded canned
           Italian plum tomatoes
  1 1/2 lb Fusilli or rotini pasta
      2 md Red onions, diced
      5    Red bell peppers, diced
      1 c  Chopped fresh basil
      4 lg Garlic cloves, minced
        x  (optional) parmesan cheese
           On top (originally 1 cup
           Mixed in to pasta)

  Combine garbonzo beans, onions and vinegar in a bowl.  Set aside. Preheat
  broiler.  Combine bell peppers, tomatoes, 3/4 c basil and garlic in another
  bowl.  Spread mixture evenly over heavy large baking sheet (spread with pam
  type substance).  Broil until peppers soften slightly, stirring
  occasionally ~10min.  Add to garbonzo beans.  Meanwhile, cook pasta, when
  done, add to bowl of all the other stuff, toss well.  Sprinkly with
  remaining 1/4c basil and cheese if desired.

  From:    Jessica Shawl - MPG <[e-mail]> Fatfree Digest
  [Volume 9 Issue 7] June 28, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Summer Grape Parfait
 Categories: Digest, Desert
      Yield: 2 servings

      1 c  Seedless grapes
      1    8 ounce container lemon
           Fatfree yogurt

  Fold together, put in parfait glasses and refrigerate until needed (or
  refrigerate ingredients, combine and serve while still cold.)  If you want
  to be even more elegant, feel free to layer the ingredients.  The
  combination of lemon yogurt and grapes is amazingly refreshing and rich.

  From:    [e-mail] (Judy Mingram - SunSelect) Fatfree
  Digest [Volume 9 Issue 7] June 28, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: "The Official Interesting Ff Lunch Guidelines"
 Categories: Digest, Lunch
      Yield: 1 servings

      1 c  Basmati rice
        x  Salt
      1    2 t curry
        x  Vegetables of choice
        x  Curry

  Cook 1 cup of Basmaty rice with 1-2 teaspoons of curry and a little salt.
  Cool down and fill into plastic container. Add vegetables, for example
  cauliflower, mushroom, broccoli, zucchini, ocra, or anything else that you
  can imagine to taste good with curry. Sprinkle with more curry. At work,
  microwave about 5 minutes or until veggies are cooked. Enjoy.

  (Eat in your office and watch your office mate's mouth water.)

  From:    [e-mail] Fatfree Digest [Volume 9 Issue 7] June 28,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Burger Mix
 Categories: Digest
      Yield: 1 servings

    1/2 c  Dry chickpeas
    1/2 c  Dry soybeans
    1/2 c  Dry lentils
    1/2 c  Yellow split peas
    1/2 c  Brown rice
    1/2 c  Rolled oats
    1/4 c  Whole wheat bread crumbs
    1/4 c  Cornmeal
  1 1/2 T  Baking soda
        x  Seasonings of your choice
           (see note)

  Put the ingredients 1-2 at a time in a blender, turn the blender on, and
  RUN FOR COVER (this is pretty noisy <g>).  When everything is in powdered
  form, combine in a tupperware container and store in the fridge.  Makes 4
  cups of mix.

  To make burgers, combine 1 c. burger mix and 2/3 c. HOT liquid (see note 2)
  and let sit for 15 minutes.  On a plate, form into 3 thin patties.  Use a
  spatula to move patties onto a nonstick-sprayed skillet and cook on both
  sides until lightly browned.  Serve with your favorite burger fixins.

  Note - Seasonings:  You can use the herbs and/or spices of your choice, or
  consider using a dry soup mix run through the blender (I'll bet onion would
  be good).  Also, try a dry FF salad dressing mix.  Or a veggie boullion
  cube run through the blender.  Other suggestions:  onion powder, garlic
  powder, lemon pepper, basil, etc.

  Note - Liquids:  Try 1/3 c. water and 1/3 c. barbeque sauce - combine in
  bowl and nuke until hot , add to dry mix (note that burgers made with
  barbeque sauce will brown more quickly, so watch them!).  Or try half
  water, half tomato juice, or half water and half white wine or marsala. Try
  to make sure that your liquids and seasonings have compatible flavors.

  Other suggestions:  The possibilities here are endless
  :)

  Oriental:  Burger mix with a little soy sauce in the liquid and some fresh
  ginger added to the mix, maybe a dash of rice wine.

  Spanish:  Cumin, red pepper, chili powder, or a dry taco seasoning mix.

  Indian:  Curry powder added to the mix.

  Wine/garlic:  Chopped garlic added to the mix, half water and half white
  wine for the liquid.

  Potpourri:  Make a batch of plain, unseasoned burger mix and add whatever
  seasonings strike your fancy as you're mixing it up!  No need to commit to
  just one flavor for the whole batch!

  From: <[e-mail]>. Fatfree Digest [Volume 9 Issue 7] June 28,
  1994 Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Sweet Carrot Salad
 Categories: Digest
      Yield: 1 servings

      4 c  Grated carrots
    1/4 c  Lime juice
      2 T  Honey
    1/4 t  Cayenne

  Add carrots to honey-lime mixture Mix well and press lightly till somewhat
  juicy

  Serve at room temperature

  Comments: Yummy! vary the amount cayenne according to the desired hotness

  From: Jeanne Chappell <[e-mail]>. Fatfree Digest [Volume 9 Issue
  8] June 30, 1994. Formatted by Sue Smith, S.Smith34, [e-mail]
  using MMCONV

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      Title: Summer Basil Salad
 Categories: Digest, Side Dish
      Yield: 6 servings

----------------------------------DRESSING----------------------------------
    1/2 c  Sweet rice vinegar
      3 t  Sugar (or sugar substitute)
      2 t  Dijon mustard
  1 1/2 t  Salt (optional)
      2    Cloves minced garlic
  1 1/2 t  Olive oil
           Pepper to taste

-------------------------------SALAD FIXIN'S-------------------------------
    1/2 c  Chopped green onions
    1/2 c  Chopped green, yellow or red
           Sweet peppers
    1/2 c  Lightly steamed and cooled
           Green beans or asparagus
    1/2 c  Chopped carrot
    1/2 c  Chopped zuchini
    3/4 c  Golden raisins (do not
           Substitute
    1/2 c  Or more finely chopped fresh
           Basil
    1/2 c  Chopped fresh parsley

  Carbs:Use any of the following, depending on how "McDougall-correct" (I've
  been learning a lot from you Barbara Z!) you want to be.

  16 ounces dry fusilli (or any pasta, whole wheat is fine) boiled 1 cup dry
  brown rice, cooked (don't know how much it makes cooked) combined with: 1
  cup dry couscous (soak for 20 minutes in 1 1/3 cups boiling water) -or,
  combine with any other grains such as quinoa, barley,  or whatever you like
  ~I think this would also be delicious and nutritious if beans (white,
  garbanzos, black) were added to the pasta or grains-use your imagination
  and let me know how it goes!

  From:    [e-mail] (Judy Mingram - SunSelect) Fatfree
  Digest [Volume 9 Issue 8] June 30, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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      Title: Strawberry-Rhubarb Compote
 Categories: Digest, Desert
      Yield: 1 servings

      3 c  Chopped rhubarb (green or
           Pink, it doesnt matter)
      1 c  Chopped strawberries
    1/4 c  (or so) sugar
    1/2 c  (or so) water

  In a heavy-bottomed saucepan, combine rhubarb, sugar and water. Bring to
  simmer, then turn heat very low. Cook without stirring for several hours.
  When the rhubarb is very soft, add the strawberries and cook for another
  hour or so. Stir gently. Add more sugar if needed.

  The ratio of rhubarb to berries is flexible.  Im sure you can prepare this
  recipe faster, but Im told rhubarb likes to stew slowly (macerate?). I
  start a batch on Saturday, when Im generally in and out of the kitchen
  anyway. I like the compote warm or cold. If youre feeling decadent, its
  good over ff ice cream or baked goods.

  From: [e-mail]. Fatfree Digest [Volume 9 Issue 9] June 30, 1994
  Formatted by Sue Smith, S.Smith34, [e-mail] using MMCONV

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      Title: Watermelon & Pepper Sauce
 Categories: Digest, Desert
      Yield: 1 servings

      4 c  Cubed, seeded watermelon
      1 c  Fresh lime juice
    1/2 t  Salt
    1/4 t  Hot pepper sauce (can be
           Adjusted to taste)

  Combine lime juice, salt & pepper sauce. Put watermellon cubes on serving
  tray and juice mixture in a bowl in the middle of the watermelon cubes. Dip
  watermelon cubes in juice.

  I must warn you that my husband and son did NOT like this.  I thought it
  was great. If anyone tries it, let me know what you think about it.

  From: [e-mail] (Velera Womble). Fatfree Digest [Volume 9
  Issue 9] June 30, 1994 Formatted by Sue Smith, S.Smith34,
  [e-mail] using MMCONV

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