Recipes for those in the Cholesterol Lowering Incentive Program

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Ann's advice:  Be cautious that some of the McDougall recipes have ingredients heart patients should avoid.  But she is right on most of the time and always gives the option.

Rip's Salad Dressing

Rip's Salad Dressing

1 lemon
1 tsp low sodium tamari or soy sauce
1 Tbsp nutritional yeast (get at a health food store)
1 tsp any mustard
1 to 2 Tbsp (or more) balsamic vinegar or any vinegar
mint sauce (a few drops) or molasses or honey (tsp) optional

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Hummus Salad Dressing

Mix a no fat hummus with lemon/lime or any vinegar until the consistency you wish. It sticks to lettuce well.

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Fat Free Vinaigrette

(Jennifer Raymond Fat Free and Easy)

2 cup seasoned rice vinegar
1 to 2 tsp stone-ground or Dijon-style mustard
1 clove garlic, crushed or pressed

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Citrus Salad Dressing

3 Tbsp orange juice
1 tsp grated lime rind
1 Tbsp fresh lime juice
2 tsp honey
6 mint leaves, cut into thin strips

Combine orange juice, rind, lime juice, and honey stirring with a whisk.

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Artichoke Dip or Dressing

1 can artichoke hearts or bottoms
1 cup Lite tofu
1 lemon or lime
1 clove garlic
pepper to taste

Mix artichoke in blender, then add other ingredients and blend until smooth. You may need to add a little water or artichoke liquid. Sprinkle paprika or chopped cilantro on for color before serving.

Add balsamic vinegar to taste (1/4 cup more or less) and use as a salad dressing.

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Papaya and Orange Dressing

Mix papaya and orange juice in the Cuisinart. Add ginger, garlic and a few dates. Put lime and balsamic or rice wine vinegar on the lettuce first or just mix the lime and vinegar to taste in with the papaya. It is also good on rice.

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Mango and Tomato Dressing

Mango needs to be the predominant flavor so use 2 to 3 mangos to one tomato in the blender. You can add bell pepper, cilantro, garlic, vinegar, lime, as you choose.

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Orange Juice, Lime, and Balsamic Vinegar

...all to taste make a VERY easy and good dressing that you can add just to lettuce without mixing first.

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Raspberry Wine Vinegar

...on baby lettuce, strawberries, raspberries and sliced oranges (after peeling and cutting out orange sections, squeeze juice into salad bowl) makes a light summer salad.

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Black Bean Salad

Black beans rinsed thoroughly, lots of diced tomatoes, frozen corn thawed, chopped peppers, green onions or vidalia onions, water chestnuts if you wish, A LOT of cilantro and then just balsamic vinegar.

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Roasted and Rustic Sweet Peppers

6 red peppers sliced 1/4 inch thick
3 Tbsp red wine vinegar or balsamic
2 tsp minced garlic
1/4 tsp dried basil
1/4 tsp dried thyme
1/4 tsp dried rosemary
1/4 tsp dried marjoram
1/4 tsp dried oregano

Roast peppers on cookie sheet until blackened then turn until all sides are black. Peel in running water, slice, then combine peppers and all ingredients and marinate for at least 30 minutes.

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Fiesta Salad from Neal Barnard's Food for Life

1 1/2 cup dry black beans or 3 15 oz. cans black beans drained and rinsed well
2 cups frozen corn thawed
1 large green pepper, diced
1 large red or yellow pepper, diced
1/2 cup chopped red onion
3/4 cup cilantro or more if you like

2 Tbsp seasoned rice vinegar
2 Tbsp apple cider or white distilled vinegar
1 lime or lemon, juiced
2 garlic cloves, minced (or more)
1 tsp ground coriander
1/2 tsp crushed red pepper or a pinch of cayenne
salt to taste

Mix all vegetables together, whisk the dressing ingredients and pour over. Toss gently to mix.

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Jane Hanna's Salsa/Salad

1 can cannellini beans, drained and rinsed
1 mango peeled and diced
red or Vidalia onion diced to taste
cilantro...a lot
grated lime rind
1 lime squeezed

Combine all of the above. Mash a little and use as salsa or don't mash and use as a salad.

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Fabulous Corn Salad

1 bag of frozen corn thawed
1 red pepper diced
3 or 4 green onions chopped
a lot of cilantro or parsley chopped
1 to 2 limes juiced
balsamic vinegar to taste

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Black Beans and Rice

Brown rice (long or short grained)
Black beans from a can juice and all
Chopped tomatoes
Chopped Vidalia, green or any onion
Frozen corn thawed (if you forget to thaw run it under hot water)
Chopped red, yellow or green peppers
Grated or julienned carrots
Water chestnuts
Chopped cilantro
Chopped arugala
Low sodium tamari
Salsa

Cook rice. Heat beans. Put all chopped vegetables in individual dishes. Start on your plate with rice and just pile it up high and top it all with low sodium tamari.

Combine any leftovers, add balsamic vinegar, and you have a wonderful salad.

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Fabulous Burritos

Filling:
2 cans pinto beans, drained and rinsed
1 onion, chopped
2 cloves garlic
1/2 cup no oil spaghetti sauce or a mild salsa or a combination

4 no oil whole wheat, thin flat bread
1 to 2 jars mild salsa or spaghetti sauce or a combination
2 to 3 tomatoes or 6 to 8 plum tomatoes
cilantro/parsley

Sauté onion and garlic in water or vegetable broth until limp. Add pinto beans and mash (a potato masher works well), 1/2 cup spaghetti sauce or salsa and cook a few minutes.

Put enough spaghetti sauce in the bottom of a pan just to cover then make a row of bean filling on each burrito, roll up and place in the pan. Cover the rolled burritos generously with a mild salsa or a combination of salsa and spaghetti sauce. Place thinly sliced tomatoes on top of each burrito. Bake in a 350 degree oven until bubbly, 20-30 minutes or more if you like it crispy. Sprinkle with fresh cilantro or parsley.

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Potato, Pea and Couscous Hash

1 large onion, chopped
1 large green or red bell pepper, chopped
1 ripe large tomato, chopped
1 tsp paprika
2 cups low sodium vegetable broth
1 1/2 cups diced all-purpose potatoes (1/2 inch pieces)
1 cup frozen peas (or whole package)
1 1/4 cups uncooked couscous
2 Tbsp chopped fresh parsley or cilantro

1. In a large nonstick skillet, stir fry onions in broth or any liquid a few minutes, then add peppers, garlic and paprika and cook until onion is soft, about 5 minutes.

2. Stir in broth, potatoes, and peas. Bring to a boil, cover, reduce heat to low and simmer until potatoes are tender, about 8 minutes.

3. Gradually stir in couscous, adding it in a stream, and parsley. Return to a simmer, cover and cook (without lifting lid) 1 minute. Remove from heat and let stand, covered 5 minutes. Gently fluff with a fork. Wait another few minutes then serve hot.

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Better Than Grilled Cheese

adapted from Neal Barnard's Breaking the Food Seduction

Makes 4 sandwiches
2/3 cup water
1/4 cup nutritional yeast flakes
2 Tbsp flour (any whole grain flour)
2 Tbsp fresh lemon juice
2 Tbsp NO FAT hummus (make your own if you can't find it made without tahini in it)
1 1/2 cup Tbsp ketchup or tomato sauce
2 tsp cornstarch
1 tsp onion powder
1/4 tsp (or more) garlic powder
1/4 tsp turmeric
1/4 tsp dry mustard or 1 tsp any regular mustard
8 slices whole-grain bread

Combine all ingredients, except bread, in a medium saucepan and whisk until mixture is smooth. Bring to a boil, stirring constantly with the wire whisk. Reduce heat to low, and cook, stirring constantly until mixture is very thick and smooth. Remove from heat. Put 4 slices of bread in a non-stick pan, cover each slice with the mixture, then top with thinly sliced tomatoes and a pile of chopped cilantro and/or julienned carrots. Put on the top slice of bread and cook until bread is browned on both sides. You may also brown the bread before putting on the "cheese" mixture.

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Fresh Tomato and Garlic Sauce

from the New McDougall Cookbook

6 to 8 large ripe tomatoes (about 4 to 4 1/2 pounds)
6 to 8 cloves garlic
2 to 3 Tbsp soy sauce (you can use a little salt if you don't like soy sauce or eliminate it)
1/4 tsp crushed red pepper flakes
freshly ground pepper to taste
1 to 2 Tbsp arrowroot or cornstarch mixed with 2 to 3 Tbsp cold water (this is optional)
1/2 cup packed, chopped fresh basil (this is for the superb taste of fresh!)

Blanch the tomatoes in boiling water for about a minute, then immerse in cold water to remove skins. Chop the peeled tomatoes into large chunks and put in a large skillet or saucepan. Squeeze the garlic through a garlic press into the skillet with the tomatoes. Mash the tomatoes with a potato masher; don't puree them. Add the soy sauce or salt, crushed red pepper and freshly ground black pepper. Bring this to a boil, lower the heat and simmer for about 10 minutes. Add the thickening agent if using and stir until thickened to your liking. Stir in the basil and serve at once over any of your favorite pastas.

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Dahl

from India 2000

2 1/2 cups yellow lentils (red lentils, yellow peas ok)
5 cups water
4 garlic cloves
1 onion
1 tomato
4 skinny green chilies (1 jalapeno, 2 or 3 green mild or some combination depending on taste)
1 tsp salt (optional)
1 tsp turmeric

Boil Dahl 10 minutes, meanwhile cut above, add, and boil gently uncovered until smooth. Serve over rice.

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Red Lentil Hash

from Nutrition Action October 2002

1 1/2 cups dried red lentils
3 1/2 cups water
1 cup fresh cilantro, roughly chopped
1 leek (white part only), diced
1 tsp grated fresh ginger
1 carrot, shredded
1 zucchini, shredded
1 red pepper, diced
1/2 cup raisins
1/2 tsp ground cinnamon
1 tsp ground cumin
pinch of crushed red pepper flakes (use more than a pinch)
1/4 cup balsamic vinegar
1 lemon (juice plus zest)

In a large heavy-bottomed saucepan, bring the lentils and water to a boil. Cover, reduce the heat to low, and simmer for about 5 minutes. Add the cilantro, leeks, and ginger. Cover and continue cooking for 3 minutes. Stir in the carrots, zucchini, red pepper, raisins, and spices. Cook for 3 minutes, covered. Add the vinegar, lemon juice and zest. Stir well. Remove from the heat and let stand uncovered for 5 minutes before serving. Serves 4.

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Joan's Lentil Loaf

Cook 1 1/2 cups rinsed lentils in 2 1/2 cups water until tender. Partially mash lentils and mix with 2 onions that have been "fried" in water. Optional:  also can "fry" 6 or more chopped mushrooms.

Add to lentils and onions:

2 cups cooked rice
1 tsp garlic powder
1 tsp salt
1/4 cup catsup or barbecue sauce
1 tsp sage
1/2 tsp marjoram

Press into an oiled loaf pan and spread catsup or barbecue sauce on top. Bake in 350 degree oven for 45 minutes to 1 hour.

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Moroccan Chickpea Stew (or Soup)

adapted from Robert Siegel's Fat Free and Delicious

1 cup dry chickpea or 2 canned chickpeas
3/4 cup red lentils (any lentils ok)
1 1/4 cups red onion chopped
12 cups stock or water for soup, 5 cups of water for stew
12 oz tomato paste
1/2 cup miso, light mellow (any will do)
2 tsp ground coriander
1 Tbsp basil
2 cups zucchini sliced (about 2 medium)
1/2 cup (or more) fresh parsley (or cilantro) chopped
pepper to taste
2 Tbsp lemon juice
1/2 cup elbow pasta, soy, or wheat, or spaghetti

1. Sort through and wash garbanzo beans; soak overnight in three times the volume of water. Discard soaking water. Rinse and cover again with three times the volume of water. Cook until tender, approximately 2 1/2 hours; then drain.
2. Sauté cooked beans, raw lentils, red onion and celery in one cup stock or water, until celery is translucent, approximately 5 minutes.
3. Add tomato paste and miso, mixing well into bean and vegetable mixture.
4. Add remaining stock or water and bring to a simmer.
5. Add pasta, zucchini, parsley, coriander, basil and pepper. Cook until zucchini is tender and pasta breaks down, thickening soup/stew, approximately 25 minutes.
6. Add lemon juice and adjust seasonings to taste.

Serve over rice on a bed of baby spinach/lettuce or with a salad and bread as soup.

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Caribbean Black Beans with Mango Salsa over Brown Rice

Serves 4

1 1/2 cups chopped onions
3 cloves garlic minced or pressed
1 Tbsp grated fresh ginger
1 tsp fresh thyme or 1/2 tsp dried
1/2 tsp ground allspice
4 1/2 cups cooked black beans
3/4 cup orange juice
salt and freshly ground black pepper to taste

1. Sauté onions and garlic in broth, water, wine, etc. for about 5 minutes until onions begin to soften. Add ginger, thyme and all spice, and sauté stirring often to prevent sticking until onions are very soft for about 5 minutes.
2. Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Mash beans with back of spoon for thicker consistency. Add salt (if desired) and pepper and serve over brown rice topped with mango salsa or eat with crisped corn tortillas.

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Mango Salsa

This sauce is at once sweet, sour, spicy, and pungent.

2 medium-sized ripe mangoes
1 small cucumber, peeled, seeded, and diced
1 ripe tomato chopped
juice of 1 lime
1/2 to 1 small fresh chili, (jalapeno or of your choice) minced, or hot pepper sauce to taste
1 Tbsp chopped fresh coriander, optional

1. Peel and chop mangoes. In large bowl mix together mangoes, cucumber, tomato, lime juice, chile or hot pepper sauce and fresh coriander, if using.
2. Let salsa sit for 10 minutes to allow flavors to blend before topping beans.

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Berry Cobbler

from Fat Free and Easy by Jennifer Raymond

Berry Mixture:
5-6 cups fresh or frozen berries (boysenberries, blackberries, raspberries, or a mixture)
3 Tbsp whole wheat pastry flour
1/2 cup sugar or less

Topping:
1 cup whole wheat pastry flour
2 Tbsp sugar
1 1/2 cup tsp baking powder
1/4 tsp salt
2/3 cup no fat soymilk or no fat rice milk, or oat milk, etc.

Spread the berries in a 9 x 9 inch baking dish and mix in 3 Tbsp of flour and 1/2 cup of sugar. Place them in the oven and turn it on to 375 degrees. Leave the berries in the oven until they are hot, for about 15 minutes.

While the berries are heating, prepare the topping. Mix 1 cup of flour and 2 Tbsp of sugar with the baking powder and salt. Add the soy milk, etc. and stir until the batter is smooth. Spread evenly over the hot berries (don't worry if they're not completely covered), then bake until golden brown, 25 to 30 minutes.

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Miraculous Walnut Sauce

When we visit our son in Austin, Texas we always eat at La Casa because we love the food and especially the walnut sauce on kale. In the past Kale had been one of our last choice greens. We asked the cook for the recipe for the sauce they put on kale and we learned two things: first to boil kale in lots of water, and now we love it even without the sauce. And second the three ingredients for the sauce: walnuts, garlic and tamari. The result is the same surprise as banana ice cream from frozen ripe bananas.

Put in the blender or Cuisinart a handful of walnuts, a glove or more of garlic depending on garlic tolerance, a big sprinkle of low sodium tamari, blend and add as much water as necessary to make it the right consistency to pour over the kale. It can be quite thin to be good and it goes a long way.

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Chocolate Mousse

1 package "Lite" silken SOFT tofu
1/3 cup maple syrup, honey, or sugar
2 tablespoons cocoa powder
1 teaspoon vanilla extract

Puree until smooth.  Refrigerate or freeze 2 hours before use.

Serves 3-4

Variations:

1. add 1/4 teaspoon peppermint extract and garnish with a mint leaf.

2. instead of maple syrup use 2 tablespoons raspberry syrup, 1 tablespoon honey, 1/4 cup frozen raspberries and blend.

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Chocolate Sauce

from Harry and David's Bosc Pears

3 tablespoons sugar
2 tablespoons cocoa
1/2 cup water
1 teaspoon cornstarch
1 teaspoon vanilla

Combine sugar, cocoa, water, cornstarch, and vanilla.  Mix well, and cook over medium heat, stirring constantly until thickened. 

Dip whole strawberries in this or drizzle over berries or any fruit.

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Fudge Pudding with Strawberry-Kiwi Topping

Serves 8

1 cup apple juice concentrate thawed
1 1/2 cups diced fresh strawberries
1 tablespoon lime juice
2 tablespoons cornstarch
2 tablespoons cold water
l 12.3-oz. Package lite silken tofu
1 medium-sized banana, peeled and sliced
1 tablespoon lemon juice
1/2 cup sugar  (1 cup evaporated cane juice)
1/2 cup cocoa powder
2/3 cup brown rice syrup
1 tablespoon vanilla
2 kiwi fruit, peeled and sliced

1. Preheat oven to 350 degrees

2. Heat apple juice, strawberries and lime juice in saucepan over medium heat for 3 minutes, stirring frequently.  When mixture boils, reduce heat to low.  Combine cornstarch and water in bowl, and add to strawberries.  Heat 3 minutes, stirring occasionally.  Set aside to cool. 

3. Place tofu in food processor and process until smooth. Add banana, lemon juice and sugar.   Blend until smooth. 

4. Place cocoa in mixing bowl and set aside.  Heat rice syrup in microwave for 60 seconds or in small saucepan over medium heat for 2 minutes.  Whisk hot syrup into cocoa until smooth.  Scrape chocolate-rice syrup mixture into tofu mixture, add vanilla and blend thoroughly.  Pour into 2 quart,  ovenproof baking dish, and cover with single layer of sliced kiwi.  Top with strawberry  mixture.

5. Bake uncovered 25 to 30 minutes.  Remove from oven, cool for 20 minutes, cover and refrigerate overnight.  Serve chilled.

 Serve with Strawberry-Kiwi Topping  

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Purple Passion

This makes two delicious options: serve immediately as a frozen dessert or wait and serve thawed as a pudding.  Add fresh raspberries, blueberries, etc. to the pudding

1/2 cup (4 ounces) "Lite" tofu, SOFT
1 1/2 cups frozen blueberries
2 tablespoons honey, maple syrup, sugar or natural fruit syrup
A few drops of peppermint extract.

Serves 2 to 3

Blend all until smooth. This may take a few minutes but it will get smooth. Triple the recipe (use the whole box of tofu) and serve some frozen the first night and as a pudding with fresh berries in the next night.

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Roasted Pears with Maple Crunch

2 pears halved with seeds scooped out
2+ teaspoons maple syrup
1/4 cup grape nuts

Scoop out center of pears with melon scoop or small spoon and fill with maple syrup. Put a small amount of water in the pan and bake at 425 for 45 minutes.  Cover each pear with grape nuts, sprinkle with a little maple syrup and bake a few minutes more.

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Strawberry Rhubarb Delight

This delicious sweet sour dessert is good alone or in a grape-nut crust.

1 pound rhubarb cut in 1/2 inch pieces (about 3 stalks)
1/2 cup maple syrup
zest and juice of 1 orange
squeeze of lemon
1/8 teaspoon ground cloves
1 quart (or more) sliced strawberries about 1/2 inch thick

1. Bake all ingredients except strawberries in 400 degree oven for 25 minutes covered with foil. 

2. Remove from oven, layer strawberries on top, cover with the foil again and let sit until ready to serve. 

3. To make the grape-nut crust, spray a pie pan with a little Pam, pour in grape-nuts, add enough apple juice concentrate (or any juice concentrate) a little at a time and mold the grape-nuts to the pie pan.  Bake in a 350 degree oven until just brown and crispy.  Watch carefully because it suddenly burns quickly.  Just before serving add the strawberry/rhubarb mixture.

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Summer Fruit with Lime and Mint

1 melon, cantaloupe, honeydew, crenshaw
3/4 cup  fresh raspberries
3/4 cup  fresh blueberries
1 lime, squeezed
1 teaspoon lime zest
6-8 mint leaves, shredded

Cut melon into 1/2 size pieces and place in a bowl.  Scatter raspberries and blueberries over the top.

Grate the lime zest (green part only) so you have about a teaspoon.  Scatter the zest over the fruit and squeeze the lime juice over the top then spread the mint leaves over the fruit.  

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Very EASY Blueberry Cobbler

2/3 cup whole-wheat pastry flour
1 1/2 teaspoons baling powder
2/3 cup oat milk, multigrain milk, or no fat rice milk
1 tablespoon vanilla
3 tablespoons honey
2 cups blueberries

Preheat the oven to 350

Combine flour and baking powder in a small bowl.  Combine vanilla, "milk" and honey in a measuring cup and stir then add to the flour and mix until smooth.  Don't worry if the batter is quite runny.  Pour the batter into a nonstick 8-inch square pan.  Sprinkle the berries on top. Bake for 45 minutes or until lightly browned.

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Zucchini Chocolate Cake

2 cups zucchini, grated
1/2 cup very ripe banana or 1 jar prune baby food
2 teaspoons vanilla extract
2 cups whole wheat pasty flour
3/4 cup sugar
1/3 cup cocoa
1 1/2 teaspoons baking soda
Confectioner's sugar

Preheat oven to 350 degrees

In a large bowl, combine zucchini, banana, vanilla, and 1 tablespoon water

In a medium bowl, stir together flour, sugar, cocoa, baking soda.  Add dry ingredients to wet ingredients and mix until well blended.   Batter will be very stiff.  Spread in a 9 by 13- inch baking dish preferably nonstick.  Bake until a toothpick in the center comes out clean, about 35 minutes.  Cool and dust with confectioner's sugar before slicing.

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Baked Peaches in Lemon

Serves 4

1/3 cup sugar
1/4 cup fresh lemon juice, about 1 1/2 lemons
1 teaspoon fresh grated  ginger or 1/2 teaspoon ground ginger
4 small ripe peaches, halved and pitted
1 tablespoon  grapenuts

Preheat oven to 425 degrees

In a small saucepan, combine sugar, lemon juice, ginger and 2 tablespoons of water.

Bring to a simmer.

Place the peaches, cut side up, in a shallow 1- quart baking dish.

Pour the ginger syrup over the peaches and into the center holes.

Bake for 15 to 20 minutes, or until the peaches are tender when pierced with a knife and the syrup has thickened.

Remove from the oven, sprinkle on the grapenuts if desired and serve at room temperature.

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Better Un-Butter Brownies

Dry:

1/2 C whole wheat flour
1/3 C cocoa
1 t baking powder
1/4 t salt

Wet:

1 T EnerG egg replacer with 4 T water
1/2 C pureed prunes or plums
or one 4 oz. jar of unsweetened baby food prunes or plums
or 4 oz of SunSweet 'Lighter Bake'
2/3 C sugar
1 t vanilla

In one bowl mix egg replacer with water, and add the other liquid ingredients. In another bowl mix the dry ingredients well and then add to the liquid. Mix together only until evenly blended. Over- mixing will cause the brownies to be flat (and chewy). Bake in a non-stick pan at 350° F. for 20- 25 minutes or until edges look dry and start to pull away from the pan. Can also be microwaved at high for 6 minutes.

8 servings, each: Calories 115, Fat .803g (6% cff), Carbohydrate 25.65 g, Protein 2.51 g. (8%)

Healing Heart Hint:

Use non-stick pans or spray a regular pan with one second's worth of Pam (or other non-stick spays) These sprays contain a form of fat, so use sparingly. Instead of trying to coat the pan with spray, use a small amount in the center and then spread it with a folded paper towel. Do not use oil to `grease' a pan, even a little oil adds extra fat that is not required.

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Cacciatore

2 T balsamic vinegar
1 1/2 C seitan or bean curd
1 C mushrooms
1 stalk celery, coarsely chopped
1 medium carrot, coarsely chopped
1 large onion, coarsely chopped
2 sweet bell peppers, 1 green & 1 red, coarsely chopped
3 cloves of fresh garlic (or 1 t dried minced)
28-oz can chunky tomato sauce
1/3 C dry white wine or sherry
2 t dried oregano
2 t sweetener (succanat, sugar or substitute)
1/8 t freshly-ground pepper
1/2 t salt

In a large skillet, sauté mushrooms, celery, carrot, onion, peppers and garlic in balsamic vinegar until tender (add a small amount of water, if needed). Add tomato sauce, bean curd, wine, oregano, salt, black pepper, and sugar. Bring to boil; reduce heat. Cover and simmer for 20 minutes. Serve over rice or pasta.

6 servings, each 164 calories: 6% from fat (0.6 g), 67% from carbohydrates (26.2 g), 30% from protein (12.2 g). Sodium 284 mg, Fiber 3.6 g.

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Chocolate Pudding Cake

1 C flour (best: ½ whole wheat and ½ unbleached white)
2/3 C sugar
2 T cocoa
2 t baking powder
1/8 t salt
1/2 C water
2 T apple sauce
1 t vanilla
2/3 C brown sugar
1/4 C cocoa
1 C hot water

Mix the first eight ingredients together. Spray 8" square baking pan 1 second with non-stick (Pam), spread with paper towel and pour in mixture. Mix brown sugar and cocoa and sprinkle over the batter. Pour the hot water over the entire top surface. Bake at 350° for about 45 minutes.

The topping sinks through the cake to form a pudding layer at the bottom. This cake tastes so rich it's hard to believe there's no fat or eggs in it. Most people prefer it chilled, but it can be served at room temperature, or even warm (if you can't wait). It will keep for several days, but do not freeze. or the pudding will turn watery.

6 servings, each: Calories 314.8, Fat 0.69 g. (2% cff), Carbohydrate 76.3 g., Protein 4.65 g.

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Dutch Apple Crisp

6 large apples, peeled, cored and sliced
4 T honey (3 to 5 tablespoons to taste)
2 t ground cinnamon
2/3 C rolled oats
1/3 C whole wheat pastry flour
2/3 C packed brown sugar

Preheat oven to 350. Prepare apples and put them in a non-stick baking dish. Combine the rest of the ingredients, mixing well, then sprinkle over apples. Bake 30-35 minutes.

6 servings, each 267 calories: 4% from fat (1.2 g), 93% from carbohydrates (65.5 g), 3% from protein (2.6 g). Sodium 8.9 mg, Fiber 3.7 g.

Good quality non-stick pans or utensils require no oil. For other baking dishes, place two or three drops of oil in the dish and then spread evenly with a piece of paper towel for a thin, almost invisible coating.

For those who don't wish to use honey, maple syrup or other sweeteners can substitute. Succanat (granulated raw cane syrup) can substitute for brown sugar.

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Holiday Fruitcake

1/2 C unsweetened applesauce
1/2 C prune puree (see hint below)
1/2 C succanat, rice syrup, maple syrup or sugar
2 C mixed diced candied fruit
1 C raisins
1/2 C craisins (dried sweetened cranberries)
2 T blackstrap molasses
1 1/2 C whole wheat flour
2 t baking powder
1 oz brandy or whisky flavor extract (or 2 oz of the real thing) - optional

Preheat oven to 300 F. In a 3 qt saucepan add applesauce, prune puree, sugar and all fruit. Bring to a boil and then simmer 20 minutes, stirring occasionally. Let cool a little, then slowly add the flour and baking powder, mixing completely. Add water if needed to make stiff batter. Spoon into non-stick bread loaf pan or other baking pan, bake for 90 minutes to 2 hours, or until a toothpick inserted in the middle comes out clean.

16 large servings, each 151 calories:   1.8% from fat (0.3 g),  95% from carbohydrates (36.5 g),  3.2% from protein (2.0 g).  Sodium 36.7 mg,  Fiber 2.8 g.

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Hungarian Bean Goulash

2 cans beans (white, pinto, garbanzo, black, etc)
1½ lb potatoes scrubbed but unpeeled, diced ¾"
2 large onions, chopped
2 sweet bell peppers, thinly sliced
10 cloves garlic. minced
1 T caraway seeds
1 T honey or other sweetener
1 large tomato, sliced
5 T Hungarian paprika, sweet or hot (or ½ each)
2 T vinegar

In a large pot, sauté onions and garlic, caraway seeds and bell pepper in a small amount of veggie broth, wine or water until the onions begin to become translucent. Add remaining ingredients and simmer 30 minutes.

Serve as a stew or over noodles or rice.

4 servings, each 471 calories:   4% from fat (2.4 g),  80% from carbohydrates (98.4 g),  16% from protein (19.4 g).  Sodium 30.3 mg,  Fiber 16.5 g.

Healing Heart Hint:

This dish will be a success only if fresh Hungarian paprika is used. The usual small-jar supermarket spice-rack paprika will not work well. You can find imported Hungarian paprika in many larger markets in the gourmet section, often cheaper than the spice-rack jars.

Hungarian paprika comes in two versions, sweet and hot. Although the hot paprika is not as spicy as many peppers, such as cayenne, it does have a bite. If you prefer dishes that are not very hot, use the sweet paprika or use a blend of both.

Many other vegetables can be added to this dish. Try broccoli, celery, zucchini, cabbage, sweet potato, carrots or your favorite veggie.

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Oatmeal Cookies

1 C mashed bananas
1 C confectioners (finely powdered) sugar
1 C brown sugar
1 T egg replacer + ¼ cup water
1 t vanilla
½ t salt
1 t baking soda
2 C whole wheat pastry flour
2½ C oats, rolled or steel cut or for oatmeal
2 or 3 C raisins, dates, chocolate chips, carob chips, dried fruit in any combination

Thoroughly blend bananas and sugars. Add egg replacer & water 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 a non-stick baking sheet 2" apart. Bake at 400° F. for 8-10 minutes or until brown. Allow time to cool completely. Makes about 2 dozen cookies, depending on size.

Per cookie: Calories 155, Fat 4.80 (7% cff), Carbohydrate 140.2 g., Protein 12.96 g.

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Quick Southwest Skillet Dinner

1 onion, chopped
1 green bell pepper -- chopped
2 cloves garlic -- minced
2 T chili powder*
½ t salt
½ cumin
1 can tomatoes
1 can kidney beans
1 can corn or 1½ C frozen corn
8 oz whole wheat elbow macaroni or other pasta
hot sauce to taste

Sauté onion, green pepper, garlic, chili powder, salt, and cumin until vegetables are tender. Stir in tomatoes, breaking with spoon. Add kidney beans and corn; bring to boil. Reduce heat and simmer 15 minutes, stirring occasionally. Toss with elbows.

* The amount of chili powder does not make this dish hot, and should be added even by those who don't like spicy foods.

Regular chili powder is quite mild. It is a mix of oregano, cumin, garlic, spices and small amount of pepper. For those who like it hotter, add cayenne pepper or hot sauce.

4 servings, each: Calories 446, Fat 1.92 g. (4%cff), Carbohydrate 95.39 g., Protein 17.68 g

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Shepard's Pie

1 14 ounce can tomatoes
1½ ounce TVP (textured vegetable protein) granules
3 oz tomato paste
1½ lb root vegetables (such as leeks, turnips, carrots, etc.)
1 lb potatoes (can use instant flakes)
½ ounce nutritional yeast flakes
½ cup non-fat Soy Moo or any low-fat soy or rice milk
½ t Worcestershire sauce (optional)
½ t dried mixed herbs [basil, oregano, parsley, thyme, marjoram, etc.] (optional)

Turn oven on to 350° F. Peel potatoes and put on to boil (or use flakes). Empty tomatoes into saucepan, add TVP. Bring to boil and reduce to simmer. Add herbs and Worcestershire sauce. Put vegetables on to cook lightly, add tomato paste to TVP mixture. When vegetables are cooked, add to TVP mixture (add some cooking liquid if the TVP is too dry).

When potatoes are cooked, mash with soy or rice milk. Then sprinkle in the nutritional yeast flakes, and more milk if required. Stir until well mixed.

Place potatoes on top of the TVP and vegetable mix. Bake about 30 minutes. The potatoes should be slightly puffed up and browned on top. If not browned, put under broiler for a few minutes.

Serves 4, each: Calories 229, Fat 0.99 g. (4% cff), Carbohydrate 43.1 g., Protein 13.3 g.

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Sloppy Joes

1 large onion, chopped
1 to 2 C celery, chopped
1 t balsamic vinegar (other vinegar can be used)
1 green bell pepper, chopped
3 cloves garlic, crushed
  (or 2 t dried minced garlic or garlic powder)
1 T chili powder (will not make it too hot)
2 T cumin
2½ C tomato sauce
   (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)
1 T prepared yellow mustard
1 T ground dry mustard
1 T brown sugar
1 t black strap molasses
1½ cups dry TVP granules
1½ C boiling water
optional spicy version: 1 to 3 t hot sauce or roasted chilies

Saute onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and saute for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.

Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.

6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g

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Very Berry Lemon Cake

1 large onion, chopped
1 to 2 C celery, chopped
1 t balsamic vinegar (other vinegar can be used)
1 green bell pepper, chopped
3 cloves garlic, crushed
  (or 2 t dried minced garlic or garlic powder)
1 T chili powder (will not make it too hot)
2 T cumin
2½ C tomato sauce
   (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)
1 T prepared yellow mustard
1 T ground dry mustard
1 T brown sugar
1 t black strap molasses
1½ cups dry TVP granules
1½ C boiling water
optional spicy version: 1 to 3 t hot sauce or roasted chilies

Sauté onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and sauté for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.

Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.

6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g

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