5 White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or cannellini beans 3 cups Vegetable Broth 1 russet-type baking potato, peeled, diced ½” 1 bay leaf 1 teaspoon grated lemon zest ½ medium yellow onion, chopped Salt and pepper 2 teaspoons minced garlic Remove and discard tough kale ribs. Bring a large pot of salted water to a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely. In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest and serve. Source: Jean-Marc Fullsack, Executive Chef,
58
Embed
White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
5
White Bean Soup with Winter
Greens
Yield: 8 servings
1 bunch fresh kale or chard
2 (15 ounce) cans navy beans or cannellini beans
3 cups Vegetable Broth
1 russet-type baking potato, peeled, diced ½”
1 bay leaf
1 teaspoon grated lemon zest
½ medium yellow onion, chopped
Salt and pepper
2 teaspoons minced garlic
Remove and discard tough kale ribs. Bring a large pot of salted water to
a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a
sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely.
In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a
simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale
and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay
leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest
and serve.
Source: Jean-Marc Fullsack, Executive Chef,
6
Mushroom and Spinach Lasagna
Yield: 6 servings
2 cups diced mushrooms
1 cup diced onion
1 teaspoon minced garlic
1 (10 ounce) package frozen chopped spinach
1 cup nonfat ricotta cheese
½ cup fresh basil chiffonade
½ cup liquid egg substitute
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
3 cups nonfat Marinara sauce
½ pound dried whole wheat lasagna noodles
1 tablespoon Parmesan-style soy cheese
½ cup grated nonfat mozzarella cheese
Preheat oven to 425 degrees F.
In a saucepan, combine mushrooms, onion, garlic, and ¼ cup water.
Simmer, covered, until onions are soft, about 5 minutes. Uncover and simmer until liquid
evaporates, about 3 minutes. Put frozen spinach in a bowl and microwave until hot
throughout, about 5 minutes. Do not drain. Transfer to a large bowl, and stir in ricotta,
egg substitute, basil, salt, nutmeg, and the cooked mushrooms, onion and garlic.
Cook lasagna noodles in a large pot of boiling salted water until just tender. (Check
package directions for timing.) Drain well. Spread 1-cup marinara sauce in bottom
of a rectangular baking dish, approximately 8 by 12 inches. Top with a layer of noodles,
arranging them side-by-side, without overlapping.
Spread ½ of the cheese and mushroom mixture evenly over noodles. Continue to layer
sauce, noodles, and cheese mixture. End with a layer on noodles and remaining sauce.
Top with mozzarella and Parmesan cheese. Bake, uncovered, until hot throughout, about
30 minutes. Let stand 10 minutes before slicing.
Source: Jean-Marc Fullsack, Executive Chef,
7
Carrot Cake with Cream Cheese
Frosting
Yield: 12 servings or one 9-inch cake
Cake
1/4 teaspoon salt
1/2 cup sugar
2 teaspoons baking soda
2 cups peeled and grated carrots
1 (4 ounce) jar carrot puree
1 teaspoon cinnamon
1 1/4 cups sifted cake flour
1 1/4 cups oat bran
2 teaspoons pure vanilla extract
1 can (4 ounces) crushed pineapple with juice
1/2 cup egg whites (from 4 eggs) or egg substitute
Frosting
8 ounces non-fat cream cheese
1/4 cup sugar
Preheat oven to 425 degrees F. In a large bowl, whisk carrots, sugar, pineapple, carrot
puree, egg whites, vanilla and salt until well blended. In a second bowl, stir together
flour, oat bran, baking soda, and cinnamon. Add dry ingredients to liquid ingredients;
fold gently. Pour batter into a 9-inch pie pan, nonstick or lightly sprayed with nonstick
cooking spray. Bake until lightly browned and firm to the touch, about 30 minutes. Cool
in pan, then unmold and frost. Frosting: beat cream cheese and sugar with a stiff whisk,
a hand-held mixer or a wooden spoon until smooth and creamy. Spread evenly over cake
surface.
Source: Jean-Marc Fullsack, Executive Chef,
8
Black Bean & Cilantro Burritos
Yield: 6 burritos
1 package large low fat, whole wheat flour tortillas or wraps (usually 6
in a package)
1 can black beans, drained and rinsed
1 jar mild salsa
1 package frozen spinach, thawed and well drained
¼ - ½ cup fresh cilantro, chopped
Fat free shredded cheese or low fat soy cheese
Fat free sour cream
Place beans in a mixing bowl and mash slightly with a spoon. Add ½ of
the jar of salsa, more if desired. Mix well. Add the cilantro and
spinach. Mix well.
Place tortilla or wrap on a nonstick baking sheet. In the center of the
wrap, place approximately ½ cup of bean mixture, spreading it out long-
ways. Sprinkle with shredded cheese. Fold in sides of wrap and then roll. Place folded
side down on baking sheet. Bake in oven for 15-20 minutes. Let cool slightly and top
with remaining salsa and sour cream.
Source: Ornish Team, Dr. Dean Ornish Program for Reversing Heart Disease,
Pittsburgh, PA
9
Spanish Rice
Yield: 9 cups, serves 6 to 9
1 cup chopped onion
4 teaspoons minced garlic
6 tablespoons vegetable broth or white wine (optional)
1 28-ounce can stewed tomatoes
1 cup diced green bell pepper
1 cup diced red or yellow bell pepper
1 cup sliced mushrooms
1 15-ounce can drained or vacuum-sealed corn kernels
4 to 6 tablespoons medium or hot salsa
1 teaspoon dried basil
1 teaspoon Italian seasoning
4 cups cooked brown rice
Black pepper
Salt
Chopped fresh cilantro, for garnish
In a large, nonstick pan, braise the onion and garlic in the broth or wine until tender. Add
the stewed tomatoes, peppers, mushrooms, corn, salsa, basil, and Italian seasoning. Bring
to a boil and simmer for 8 to 10 minutes.
In a large serving bowl, combine the hot cooked rice with the sauce and toss well to
combine. Season to taste with pepper and salt. Garnish with chopped fresh cilantro and
serve.
Adapted from: Eat More, Weigh Less; Dr. Dean Ornish, p. 290
10
Fresh Tomato Salsa
Yield: 1 ½ cups
1 cup diced fresh tomato
1 tablespoon chopped cilantro
2 tablespoons finely diced white onion
2 teaspoons lime juice
1 jalapeno chile, seeds and white ribs removed
½ teaspoon minced garlic
Salt to taste
Combine all ingredients in a bowl, stir to blend.
Source: Jean-Marc Fullsack, Executive Chef,
11
Perfect Fat-Free Corn Bread
Yield: One 8-inch square
1 cup unbleached all-purpose flour
1 cup yellow cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon salt
1 cup nonfat milk
¼ cup unsweetened applesauce
2 egg whites
Preheat oven to 425 degrees F. Spray an 8-inch nonstick pan lightly
with nonstick spray.
In a medium bowl, stir together flour, cornmeal, sugar, baking powder,
and salt. In a large bowl, whisk together milk, applesauce, and egg
whites.
Put the prepared pan in the oven to preheat for a minute or two while
you combine the ingredients; take care not to overheat as spray burns easily.
Add dry ingredients to liquid ingredients. Stir lightly just to blend; do not overmix. Pour
into prepared preheated pan. Bake until top is lightly browned and springs back when
touched, about 20 minutes.
Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 183-184
12
Stuffed Cabbage with Lentils and
Brown Rice
Yield: 4 servings
Stuffing:
3 cups vegetable broth, homemade or store-brought
1 cup diced onion
½ cup diced carrot
½ cup diced celery
½ cup lentils
1 teaspoon minced garlic
1 teaspoon caraway seed
½ teaspoon salt
¼ teaspoon black pepper
1 cup brown rice
1 large head cabbage (about 2 ½ pounds)
Sauce:
1 ½ cups nonfat marinara sauce, homemade or store-bought
Bring vegetable broth to a simmer in a large saucepan. Add onion, carrot, celery, lentils,
garlic, caraway seed, salt, and pepper. Simmer 5 minutes. Add rice, stir with fork, and
return to a simmer; cover and reduce heat to lowest setting. Cook 20 minutes. Remove
from heat and let stand 5 minutes.
Preheat oven to 425 degrees F.
Cut out and remove the cabbage core. Bring a large pot of salted water to a boil over
high heat. Add cabbage and simmer, turning the head occasionally with tongs so it cooks
evenly. After about 12 minutes, the outer leaves should begin the peel away from the
head. Carefully remove them with tongs to a bowl of ice water to stop the cooking. You
will need twelve large pretty leaves for stuffing. Reserve the remaining cabbage for
another use, such as soup.
Drain the twelve blanched leaves and pat them dry. Spread them out on a work surface.
Put a scant ½ cup stuffing on the bottom third of each leaf. Roll the bottom of the leaf
over the filling, fold the sides in, then continue rolling to enclose the filling neatly.
Arrange rolls in a baking dish just large enough to hold them in one layer. Top with
marinara sauce, spreading it evenly over the rolls. Bake until rolls are hot throughout,
about 15 minutes. Serve with additional marinara as desired.
Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 243-244
13
Steamed Red Potatoes and Baby
Peas
Yield: 4 servings
½ cup vegetable broth, homemade or store-brought
1 pound small red-skinned potatoes, quartered
1 cup frozen petite green peas
2 green onions, minced
2 tablespoons chopped fresh tarragon
Salt and pepper
Put broth in a medium skillet and bring to a boil over high heat. Add
potato quarters, cover, and reduce heat to low. Cook until potatoes are
tender when pierced, 12 to 14 minutes. Scatter the peas over the
potatoes, cover and cook until peas are heated through, about 2 more
minutes. Uncover; if there is still broth remaining in the skillet, boil,
uncovered, until it evaporates. Gently stir in green onions and tarragon.
Season to taste with salt and pepper.
Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 245
14
Apple Bread Pudding
Yield: 6 cups, 6-12 servings
2 cups nonfat milk
¾ cup maple syrup
1 tablespoon ground cinnamon
1 cup egg whites (6 to 8 eggs)
4 cups diced bread
2 cups apple, peeled, cored and diced
1 cup raisins
Preheat oven to 350 degrees. In a large bowl, combine the milk, maple
syrup, and cinnamon. In another bowl, beat the egg whites until frothy.
Add egg whites to the mixture and stir to combine thoroughly. Add the
bread and toss well. Set aside to soak for 30 minutes.
Fold in the diced apples and raisins and pour into a nonstick or lightly
oiled 8 x 12 x 2-inch baking dish. Bake for 45 to 50 minutes, or until
the top is very brown and crisp. Knife inserted into the middle should
come out clean at this point. Serve warm or at room temperature.
Source: Eat More, Weight Less, Dean Ornish, MD, p. 334-335
15
Hearty Barley-Lentil Soup
Yield: 5 cups vegetable broth
1 cup canned ground tomatoes, or diced tomatoes diced finer by hand
1 cup diced onion
1 cup diced celery
1 cup diced potato
¾ cup dried lentils
½ cup diced carrots
½ cup diced green beans
½ cup pearl barley
1 cup diced zucchini
½ cup dried whole wheat elbow macaroni
Salt and pepper
In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion,
celery, lentils, carrots, green beans, and barley. Bring to a simmer over
medium heat. Cover, adjust heat to maintain a slow simmer, and cook
30 minutes. Add zucchini and macaroni. Cook, uncovered, until
macaroni is done, about 15 minutes. Add additional broth if soup is too
thick. Season with salt and pepper.
Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 257
16
Three Bean Salad
Yield: 4 servings
½ cup canned kidney beans
½ cup canned navy beans
½ cup green beans, fresh or frozen
½ cup wax beans, fresh or frozen
¼ cup chopped onions
1 cup fat free Italian Dressing
Salt and pepper to taste
Drain kidney beans and navy beans. Cook green and wax beans in
boiling water until tender crisp or thaw green and wax beans if using
frozen. Combine all ingredients and refrigerate overnight. Serve
chilled.
Source: Parkhurst Dining Services, Blue Cross Blue Shield; Fifth
Avenue Place
17
Raspberry Cookie Bars
Yield: 24 bars
1 ¾ cups rolled oats
2 cups crisp brown rice cereal
¾ cup whole wheat pastry flour
½ teaspoon baking soda
½ teaspoon cream of tartar
1 tablespoon flax seeds
¾ cup Shredded Wheat cereal, crushed
1 cup honey
1 teaspoon almond extract
¾ cup frozen apple juice concentrate (defrosted)
1 jar (10-oz.) fruit juice-sweetened
Raspberry preserves
Preheat oven to 350 degrees F.
In a large bowl, combine oats, cereal, flour, baking soda, and cream of tartar. Set aside.
In a small saucepan, bring honey and juice concentrate to a boil over medium-high heat,
stirring constantly. Reduce heat and simmer for 1 minute. Remove for heat; cool for 5
minutes. Add vanilla and almond extract. Gently stir into cereal mixture.
In an 8 x 11x 2inch ovenproof glass baking dish, press 2 cups of cereal mixture in bottom
of pan; reserve remaining cereal mixture.
In a small saucepan, melt preserves over medium-high heat; pour over cereal mixture and
spread evenly. Top with remaining reserved cereal mixture.
Bake at 350 degrees F for 30 minutes, or until nicely browned. Cool and cut into 24 bars.
Source: Jean Marc Fullsack, Executive Chef;
18
Tuscan Vegetable Minestrone
Yield: 4 servings
2 cups diced green cabbage
½ cup diced onion
½ cup diced carrots
½ cup diced celery
½ cup diced peeled baking potato
1 can diced tomatoes
5 cups vegetable broth
½ cup diced zucchini
1 (15 ounce) can kidney beans
¼ cup dried elbow macaroni
1 tablespoon minced fresh oregano
Salt and pepper
In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes,
and vegetable broth. Bring to a simmer over moderate heat. Cover,
adjust heat to maintain a simmer, and cook until vegetables are half
done, about 15 minutes. Add zucchini, beans with their juice, and
macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15
minutes. Add oregano. Season to taste with salt and pepper.
Source: Jean-Marc Fullsack, Executive Chef,
19
Penne Spinach Bake
Yield: 6 servings
2 cups uncooked whole wheat penne pasta
1-26 to 28 ounce jar Ornish friendly spaghetti sauce
1-1 pound package frozen cut leaf spinach, thawed and squeezed
1-1 ½ cups fat free sour cream
¼ cup veggie Parmesan cheese
1 teaspoon granulated garlic
1 teaspoon onion powder
1-19 ounce can white kidney beans or cannellini beans, drained and
rinsed
1 ½ cups fat free or veggie mozzarella cheese
1 tablespoon Italian seasoning
Cook penne to desired doneness as directed on package. Drain.
Lightly spray 8” square (2 quart) baking dish with nonstick spray. In
medium saucepan, heat spaghetti sauce over low heat.
In large bowl, combine cooked penne, spinach, sour cream, Parmesan cheese and spices;
mix well. Add beans; toss gently to mix.
Spoon mixture into sprayed dish. Spread with 1 cup warm spaghetti sauce. Top with
remaining penne mixture and remaining ingredients. Sprinkle with cheese. Bake for 20
minutes or until thoroughly heated.
Adapted from Vegetarian Cooking, Jeanie Burke, RD, p. 73
20
Autumn Stew
Yield: 8 servings
1 Tbsp. soy sauce
1 onion, chopped
1 red bell pepper, diced
4 large garlic cloves, minced
1 pound (about 4 cups diced) butternut squash
1 15-ounce can crushed tomatoes
1 ½ tsp. oregano
1 tsp. chili powder
½ tsp. cumin
¼ tsp. black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained (or 2 cups frozen corn)
Heat ½ cup of water and the soy sauce in a large pot. Add the onion,
bell pepper, and garlic. Cook over medium heat until the onion is soft
and most of the water has evaporated, about 5 minutes.
Peel the squash, then cut it in half. Scoop out the seeds and discard. Cut the squash into
½ inch cubes and add them to the cooked onions along with the crushed tomatoes, 1 cup
of water, the oregano, chili powder, cumin, and pepper. Cover and simmer until the
squash is just tender when pierced with a fork, about 20 minutes. Add the kidney beans
and corn with their liquid and cook 5 minutes longer.
Source: Fat-Free & Easy, Jennifer Raymond, p. 80
21
Holiday Tofu Roast
Yield: 8 servings
1 Tbsp. soy sauce
1 onion, chopped
3 cups sliced mushrooms
1 cup sliced celery
½ cup finely chopped parsley
5-6 cups bread cubes
2 tsp. poultry seasoning
¼ tsp. salt
¼ tsp. black pepper
1 cup water or vegetable stock
1 ½ pounds firm tofu
2 Tbsp. cornstarch
2 tsp. Spike seasoning or other vegetable salt
¼ tsp. black pepper
Heat ½ cup water and the soy sauce in a large pot, then add the onion
and cook 3 minutes. Add the mushrooms and celery, then cover and cook over medium
heat for 5 minutes. Stir in the parsley, bread, and seasonings (up to the tofu). Add
enough water or vegetable stock to moisten the dressing (about 1 cup should be
sufficient).
Puree the tofu, cornstarch, Spike, and pepper in a food processor until completely
smooth. Lightly coat a large bread pan with cooking spray then dust it with flour.
Spread a layer of the tofu mixture on the bottom and sides of the pan, reserving about 1
cup for the top. Fill the cavity with dressing and spread the remaining tofu mixture over
the top. Cove the pan with a baking sheet or foil, and bake in a 350-degree oven for 40
minutes. Uncover and continue baking 10 minutes. Remove from the oven and allow the
loaf to cool 10 minutes. Unmold, slice and serve with gravy.
Source: Fat-Free & Easy, Jennifer Raymond, p. 113
22
Cranberry-Wild Rice Stuffing
Yield: 12 servings
1 cup uncooked brown rice
½ cup uncooked wild rice
1 medium onion, chopped
1 cup thinly sliced celery (including leaves)
1 bay leaf
1 tsp. dried rosemary, or 1 Tbsp. fresh
3 cups vegetable broth or water
½ tsp. poultry seasoning
¼ tsp. ground white pepper
1 cup whole berry cranberry sauce
Combine all of the ingredients except the cranberry sauce in a 2 ½-quart
pot. Bring the mixture to a boil over high heat. Reduce the heat to low,
cover, and simmer without stirring for 45 to 50 minutes, or until the
liquid has been absorbed. Remove the pot from the heat, and set aside,
uncovered, for 5 minutes.
Lightly coat a 2-quart casserole dish with nonstick cooking spray. Stir the cranberry
sauce into the stuffing mixture, and loosely spoon the stuffing into the dish. Cover the
dish with aluminum foil, and bake at 350 degrees for 30 to 45 minutes, or until heated
through. Serve hot.
Adapted from Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 73
23
Broccoli Casserole
Yield: 12 servings
1 ½ cups nonfat or soy Cheddar cheese
2 packages (10 ounces each) frozen chopped broccoli, thawed and
drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 ¾ cups nonfat cottage cheese
2 Tbsp. unbleached flour
¼ tsp. ground white pepper
3 Tbsp. finely ground fat-free cracker crumbs
Set aside ½ cup of the grated Cheddar cheese. Combine the rest of the
cheese and all of the remaining ingredients except for the cracker
crumbs in a large bowl, and stir to mix well.
Coat a 2 ½-quart casserole dish with nonstick cooking spray. Place the
broccoli mixture in the dish, sprinkle with the cracker crumbs, and
spread the reserved cheese over the top.
Bake at 350 degrees for 50 minutes, or until the top is golden brown. Let sit for 5
minutes before serving.
Adapted From Fat Free Holiday Cooking, Sandra Woodruff, RD, p. 80
24
Warm Peach Cobbler
Yield: 8 servings
6 medium peaches
1/3 cup sugar
¾ cup unbleached all-purpose flour
¾ teaspoon baking powder
Pinch of salt
6 tablespoons nonfat milk
6 tablespoons liquid egg substitute
½ teaspoon vanilla extract
Preheat oven to 400 degrees F. Peel and slice peaches. You should
have about 4 cups. Sprinkle with 2 teaspoons of sugar taken from the
1/3 cup.
In a bowl, stir together remaining sugar, flour, baking powder, and salt.
In a large bowl, whisk together milk, egg substitute and vanilla. Add
dry ingredients and stir just to blend. Batter will be thick.
Put peaches in a 9-inch nonstick pie pan. Spoon the batter over the peaches, smoothing it
with the back of the spoon. It doesn’t need to cover the peaches completely; in fact, it
looks nice if some of the peaches are poking through. Bake until the fruit is bubbly and
the topping is browned, about 30 minutes.
Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 166
25
Hearty Bean Soup
Yield: 10 servings
1 cup textured vegetable protein, granules
1 large onion, chopped
3 cloves garlic, minced
4 carrots, sliced
3 stalks celery, chopped
3 medium potatoes, diced
1 16-ounce can stewed tomatoes
4 cups cabbage, shredded
1 Tbsp. parsley
1 can soybeans
1 can great northern beans
4 cans vegetable broth
1 ½ tsp. lite soy sauce
4 Tbsp. tomato paste
Salt and pepper to taste
Rehydrate textured vegetable protein with ¾ cup water, set aside. In
stock pot place onion, garlic, carrots, celery and potatoes, add 1 can broth, bring to boil,
turn down heat and simmer 15 minutes. Add TVP, tomatoes, cabbage, parsley, beans,
tomato paste and 2 additional cans broth, and 1 ½ teaspoon lite soy sauce. Bring to boil,
lower heat and simmer slowly, stirring occasionally for 45 minutes.
Comment: this soup is best if made the day before and chilled overnight in the
refrigerator. Heat well before serving. Serve with toasted sourdough bread slices.
Adapted from The Cooking Cardiologist (Expanded 2nd
Edition), Richard Collins, MD,
p. 85
26
Autumn Vegetables in a Squash
Yield: 8 servings
2 acorn squash, 4-5 pounds each
Salt to taste plus 1 tsp.
Black pepper to taste plus ½ tsp.
4 cups small brussel sprouts
4 cups diced carrots
2 cups peeled shallots, halved if large or 2 cups peeled baby onions
2 cups diced turnips
2 cups diced parsnips
12 garlic cloves, peeled and left whole, or halved if large
2 cups vegetable broth
2 Tbsp. sugar
1 ½ tsp. dried thyme
Preheat oven to 375 degrees F. Spray squash skin lightly with nonstick
spray. Bake acorn squash whole until a knife slips in easily, about 45
minutes. Let rest 15 minutes, then cut them in half through the stem end. If desired,
make the cuts in a zigzag pattern to give a sawtooth edge to both the squash top and
bottom. Remove the seeds and stringy parts in the seed cavity. Season the cavity with
salt and pepper. Set aside.
Trim ends of brussel sprouts; remove the tough outer leaves. Cut an "x" in the bottom of
each sprout so heat penetrates better.
Combine brussel sprouts and all remaining ingredients, including 1 teaspoon salt and 1/2
teaspoon pepper, in a larger pot. Bring to a boil over high heat. Reduce heat to moderate
and simmer, uncovered, stirring occasionally, until liquid reduces to a glaze and
vegetables are tender, about 20 minutes.
Divide vegetables between the squash cavities. Pass the squash at the table.
Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 226
27
Sage and Herb Whole Wheat
Stuffing
Yield: 12 servings
12 slices stale whole wheat bread
1 medium onion, finely chopped
1 cup finely chopped celery (including leaves)
1 tsp. dried sage
¾ tsp. dried thyme
¾ tsp. dried marjoram
¼ tsp. ground black pepper
2 egg whites, lightly beaten (optional)
2/3 cups vegetable broth
Take 8 of the 12 slices of bread, and tear then into small pieces. Place
the pieces in a food processor or blender, and process into coarse
crumbs. Measure the crumbs. There should be four cups. (Adjust the
amount if necessary.)
Take the remaining 4 slices of bread, and cut the bread into ½-inch cubes. Measure the
cubes. There should be 4 cups. (Adjust the amount if necessary.)
Place the bread crumbs and cubes in a large bowl, and add all of the remaining
ingredients expect for the vegetable broth. Toss to mix well. Slowly add the broth as
you continue tossing, adding a little more than the specified amount if the mixture seems
too dry.
Coat a 2-quart casserole dish with nonstick cooking spray. Loosely spoon the stuffing
into the dish, and bake covered at 325 degrees for about an hour, or until heated through
and the vegetables are tender. Serve hot.
Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 74
28
Molded Cranberry-Apple Relish
Yield: 12 servings
1 package (4-serving size) sugar-free black raspberry gelatin mix
¼ cup light brown sugar
1 ½ cups boiling water
1 ½ cups fresh or frozen cranberries, stemmed and coarsely chopped
1 medium apple, peeled and finely chopped
½ cup finely chopped celery
1/3 cup chopped soy nuts (optional)
Combine the gelatin mix and brown sugar in a large heat-proof bowl.
Add the boiling water, and stir until the mixture is dissolved. Cover and
chill for about 45 minutes, or until the mixture has thickened to the
consistency of raw egg whites.
Stir the remaining ingredients into the gelatin mixture. Pour the mixture
into an ungreased 6-cup mold, cover, and chill for 6 to 8 hours, or until
very firm.
To unmold the relish, dip the mold in warm-but not hot-water for 5 to 10 seconds.
Beware: If the water is too hot or the mold remains in the water too long, the gelatin will
start to melt. Remove the mold from the water and loosen the edges of the mixture with a
knife. Place a serving platter upside down over the mold, and invert the mold onto the
platter. Slice and serve chilled.
Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 82
29
Pumpkin Pie
Yield: 8 servings
Brown Sugar Topping (below)
1 can (16 ounces) pumpkin
1 can (12ounces) evaporated skim milk
3 egg whites or ½ cup cholesterol- free egg product
½ cup sugar
½ cup all-purpose flour
1 ½ tsp. pumpkin pie spice
¾ tsp. baking powder
1/8 tsp. salt
2 tsp. grated orange peel
Heat oven to 350 degrees. Prepare Brown Sugar Topping.
Spray pie plate, 10 x 1 ½ inches, with nonstick cooking spray. Place
remaining ingredients in a blender or food processor in order listed.
Cover and blend until smooth. Pour into pie plate. Sprinkle with
topping. Bake 50 to 55 minutes or until knife inserted comes out clean.
Cool 15 minutes. Refrigerate about 4 hours or until chilled.
Brown Sugar Topping
¼ cup packed brown sugar
¼ cup quick oats
Mix all ingredients
Adapted from Betty Crocker’s New Choices Cookbook, p. 401
30
No Loaf-N-Meat Loaf
Yield: 6 servings
2 cups TVP granules
1 ½ cups vegetable broth-heated
2 small potatoes-grated
½ medium onion-grated
1 cup whole wheat bread crumbs, seasoned
¾ cup egg substitute
2 teaspoons garlic powder
2 teaspoons seasoning salt
1 teaspoon pepper, coarse ground
1 teaspoon Italian seasoning
1 envelope Ornish friendly onion soup mix
In a large bowl place TVP and 1 envelope Lipton Onion Soup Mix.
Rehydrate with 1 ½ cups hot vegetable broth. Set aside for 10-15
minutes. Peel and grate potatoes and onion, add to TVP mixture. Add
all of the remaining ingredients and mix very well. Form into a loaf,
place in sprayed loaf pan. Bake in a 350-degree oven for 45 minutes.
Adapted from: The Cooking Cardiologist (Expanded 2nd
Edition), Richard Collins, MD,
p. 115
31
Mushroom Gravy
Yield: 1 ½ cups
1 tablespoon soy sauce
1 cup finely chopped onion
2 cups sliced mushrooms
2 tablespoons whole wheat pastry flour
½ teaspoon garlic granules or powder
¼ teaspoon poultry seasoning
¼ teaspoon Spike or other vegetable seasoning salt
1/8 teaspoon black pepper
Heat ½ cup of water and the soy sauce in a large skillet. Add the onion
and mushrooms. Cover and cook over high heat 10 minutes, stirring
often. Mix the flour with 2 cups of water and add it to the cooked onion
mixture along with the seasonings. Stir constantly over medium heat
until thick. For smooth gravy, puree it in a blender.
Source: Fat-Free & Easy; Jennifer Raymond, p. 106
32
Lemon Bars
Yield: 16 servings
Crust:
24 fat-free vanilla wafers
1/3 cup confectioner’s sugar
1 ½ teaspoon lemon rind, grated
3 tablespoons unsweetened applesauce
Lemon Filling: ¾ cup sugar
2 egg whites
¼ cup Egg Beaters ® (egg substitute)
¾ cup fat-free lemon yogurt
3 ½ tablespoons flour, all purpose
2 tablespoons fresh lemon juice
1 ½ teaspoons lemon rind, grated
½ teaspoon baking powder
Confectioner’ sugar
Preheat oven to 350 degrees F. Spray an 8 x 8-inch baking dish with nonstick cooking
spray. Break the waters into pieces and place in a food processor. Process to make
crumbs. Add the confectioner’s sugar, lemon rind and applesauce; process to make
dough. Flour your fingers, then press the dough into the prepared baking dish. Bake for
15 to 20 minutes, or until the crust feels firm and is lightly browned. Set aside. In a
medium size bowl, place the sugar, egg whites and Egg Beaters. Beat with an electric
mixer until thick and smooth. Add the yogurt, flour, lemon juice, lemon rind and baking
powder. Mix until smooth. Spread over the baked cookie crust. Bake on a 350 degrees
F oven for 25 to 30 minutes or until set and lightly browned. Cool on a wire rack. Place
in the freezer 1 hour before cutting into 16 bars. Keep refrigerated if not serving right
away. Sprinkle with confectioner’s sugar before serving.
Adapted from: The Cooking Cardiologist (Expanded 2nd
Edition), Richard Collins, MD,
p. 204
33
Pizza Crust
Yield: One 16-inch pizza
1 cup warm water
1 package active dry yeast
1 ½ cups whole-wheat flour
1 ½ cups unbleached white flour
½ teaspoon salt
Cornmeal
Mix the yeast in the warm water. Stir and set aside for 5 to 10 minutes.
Put the flours and salt in a large mixing bowl. Stir to combine. Add the
yeast mixture. Stir until the dough comes away from the sides of the
bowl. Knead the dough in the bowl about 50 times. Turn the dough out
of the bowl onto a well-floured board. Flour your hands well. Knead
the dough until it is soft and springy and does not stick to you hands.
Add more flour as necessary. Return the dough to the bowl. Cover with
a damp towel and set in a warm place. Let rise for about 1 hour, or until
doubled.
Remove the dough from the bowl and knead for a couple of minutes. Lightly spray the
bottom of a 16-inch pizza pan with cooking spray. Stretch the dough out until it is about
half the size of the pan. Sprinkle the pan with cornmeal. Place the dough in the pan;
spread and pat it out with your fingers and the heels if you hands. (If the dough is well
floured, you can use a rolling pin.) Spread to the edge of the pan. Pull up enough so that
a border is formed to keep in the sauce.
Add fat-free pizza sauce and top with one or combination of the following: veggie
pepperoni, fat-free cheese or shredded soy cheese, onion, red or green peppers,