LOW FAT - LOW CALORIE - MEATLESS
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Recipe from Alcino@cam.org
Dad's Favorite Carrot Salad
* 6 medium carrots peeled and grated
* 1 handful of raisins
* 1 handful of sunflower seeds
* 1 handful of sesame seeds
* 1-2 cloves of garlic depending on your love of garlic! (optional)
* 1-2 tablespoons of lemon juice
Mix together, give it at least 1 hour for the flavors to mix.
Nutritious easy and delicious. My five year old asks for it!!!
Depending how much you want to make, this recipe is easily adjustible.
Serves: 6
Preparation time: 15 mins
Nutrition Information: I'm not a specialist but off the top of my head: carrots= vit. A and raisins are high in iron. Seeds have mineral, protein and calcium. Lemon has vit. C and garlic among other things keep parasites and people you don't like away!
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Recipe from Julie
Fantastic Fat-free Bagels
* 2 packages of yeast
* 4 1/4 cups of unbleached flour
* 1 1/2 cups warm water (115 to 120 degrees F)
* 3 T of sugar
* 1 T of salt
* 1/2 T of cinnamon (optional)
* 1 T sugar (optional)
* 1/2 cup of raisins (optional)
* brown sugar, non-dairy milk, molasses (for a glaze)
Combine the yeast and 1 cup of the flour. In a seperate bowl, combine water, 3 T of sugar and salt. Add to flour mixture. Stir in raisins, 1 T of sugar, and cinnamon, if using. Beat with electric mixer or stir vigourously until no lumps remain and the mixture is sort of splashy. Add the raisins and remaining flour. Mix until dough is tough. Turn out on floured surface and knead for 6-8 minutes. Cover and let rise for ten to fifteen minutes.
Oil or spray a large cookie sheet. Divide the dough into 12 to 24 portions, rolling each into a ball and pulling a hole through in the middle with your fingers. Place the bagels on the cookie sheet, cover
and let rise in a warm place for at least 20 minutes and no more than 2 hours (or you'll have dough coming out of your ears).
Meanwhile, put one gallon of water and one tablespoon of sugar in a large pot to boil; reduce to simmering. Cook bagels, 4 or 5 at a time for 4 to 7 minutes (depending on the toughness of the skin you prefer - the longer they boil, the tougher they get), turning once. Preheat oven to 375 degrees F. Mix the brown sugar, molasses, and non-dairy milk. Drizzle onto the bagels for a sweeter taste. Bake the bagels
for 31 minutes, or until golden brown.
Serves: 12 - 24
Nutrition Information: With raisins and brown sugar - 12 bagels: 201calories, 0 g fat Without raisins and brown sugar - 12 bagels: 163 calories, 0 g fat
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Recipe from Kelly
Hummus
* 19 oz can Chick Peas (2 cups cooked)
* 1-3 cloves garlic
* 1/2 tsp salt
* 1/4 cup tahini
* 2-3 tsp lemon juice
* water as needed
1. Blend it all up into thick, creamy paste.
2. Spread in pitas with tamato, cucumber etc.
Use as sandwich spread or chip dip!
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Recipe from Angelique
Incredible This-will-become-your-favorite
Veggie Pot Pie
* 1 frozen pie shell, or fresh dough if you have time
* 2-3 cups veggie broth
* 1-2 potatoes
* 3 medium carrots
* a variety of veggies such as green beans, zuchinni, mushrooms, or just about anything.
* 1 package frozen spinach
* dairy free grated or sliced cheddar to cover pan in two layers
* lots of good spices: garlic, curry (just a little), basil, oregano, cayenne, dash of
* cumin, tarragon makes it savory, whatever you like.
Thaw pie shell and try real hard to take one 1/2 out of the tin w/o it breaking into a million pieces. If you manage, you are a god(dess).
Meanwhile, cook chopped veggies (NOT spinach, just keep it till later). Cook in micro or oven till about 3/4 cooked. To make sauce, heat broth in large kettle, add spices, and lower heat. Add slowly
either cornstarch or flour (I use flour), till slightly thickened. You can add dairy free milk and use veggie buillon cubes. Add to this cooked veggies and coat them w/sauce.
Meanwhile, layer 1/2 cheese on bottom of lower crust. Spoon in veggies and sauce, then add spinach on top. add rest of cheese on top of that, and close it up as best as you can w/ the torn top shell. at least mine always tears. bake at 400 for about 45 min, till crust is brown and delicious cheese and juice oozes out.
Serves: 3-4 hungry adults
Preparation time: ?less than 1 hour
Nutrition Information: probably bad for you in some obtuse way just like everything else in life.
(The pie dough is full of fat - do you know of an alternative?)
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THICK AND ZESTY GAZPACHO
Vegetarian Soup - Serves 6 - (From "Low-Fat Living" Skillpower not Willpower" by Robert Cooper, Ph.D.
with Leslie Cooper)
Gazpacho is a delicious chilled, tomato-based vegetable soup. It makes a perfect summer's meal. You can take it along on picnics if you chill it well beforehand and pour it into a widemouthed Thermos.
Like other uncooked cold soups, gazpacho relies on the vegetables for thickness and flavor. In the recipe below, you'll find that I've suggested a number of variations to produce different flavors - vegetable juice cocktail instead of tomato juice, chopped red peppers or pimentos and other fresh or dried herbs.
As the name suggests, my interpretation is slightly spicy (you can increase or decrease the seasoning) and filled with chunks of vegetables.
Even though the recipe has quite a few ingredients, it's very fast and easy to make.
To shorten the chilling time, refrigerate the juice and vegetables ahead of time.
Garnish the soup with whole-wheat croutons and chopped chives, if desired.
4 cups tomato juice or vegetable juice cocktail
1 large onion, finely chopped
1 green pepper, chopped (opt.)
1 cucumber, chopped
2 tomatoes, finely chopped
1 1/2 cups cooked chick-peas or 1 1/2 cups canned chick-peas, rinsed and drained
1/4 cups chopped roasted red peppers or pimentos
2 large cloves garlic, minced
2 Tablespoons red-wine vinegar
2 Tablespoons minced fresh parsley
1/3 teaspoons minced fresh cilantro
1 Tablespoon olive oil
1 Tablespoon honey or sugar
1 Tablespoon minced fresh basil or 1 teaspoon dried
1 Tablespoon minced fresh dill or 1 teaspoon dried
1/2 teaspoon dried tarragon
1/2 teaspoon dried thyme
1/4 teaspoon ground cumin
Freshly ground black pepper
Hot-pepper sauce
6 Tablespoons nonfat sour cream or yogurt
In a large cowl, mix the tomato juice or vegetable juice cocktail, onions, green peppers, cucumbers, tomatoes, chickpeas and red pepper or pimentos.
Add the garlic, vinegar, parsley, cilantro, oil, honey or sugar, basil, dill, tarragon, thyme, cumin and black pepper ant hot-pepper sauce to taste.
Mix Well.
Chill for 1 to 2 hours or more.
Serve in 6 individual bowls. Top each serving with 1 Tablespoon of the sour cream or yogurt.
Per serving: 198 calories, 3.9 g. total fat (17% of calories), 1.7 g. monounsaturated fat, 0.3 g. polyunsaturated fat, 0.4 g. saturated fat, 8.6 g. protein, 35.2 g. carbohydrate, 3.7 g. dietary fiber, 0 mg. Cholesterol, 621 mg. Sodium
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Dill Pickles" by Charles L. Johnson sequenced by John Cowles - Used by permission
(notes by John Cowles) The first rag to sell a million copies was Joplin's "Maple Leaf Rag". "Dill Pickles" was the second, and a prototype that hundreds of subsequent rags attempted to emulate. The rag is built almost entirely around a "5 over 4" syncopation pattern, where the right hand
plays notes in the following pattern 8th, 16th, tied 16ths (8th), 16th, 8th while the left hand plays four 8th notes in an um-chuck pattern.The rag was *so* popular that Johnson himself had a difficult time getting away from its conventions in subsequent works. The rag itself has never quite lost popularity and has been used in dozens of movies, and was recorded more than thirty times before 1958!
