Three Bean Chili
Bulgur wheat gives this low-fat vegetarian chili a meat-like texture. Garnish the chili with plain fat-free yogurt.
Rolled Oat Burgers
Serve these Oat Burgers as an entree with sauteed shiitake and button mushrooms over a bed of steamed kale or as sandwich filling.
These starchy morsels resemble unfilled rice pillows or raviolis. They have a pleasing texture and soak up the flavors of whatever sauce you pour over them.
Tofu and Pea Sprouts Salad
Use a combination of sunflower and sweet pea greens for this salad. If you want to go all out, add an equal quantity of buckwheat greens.
Giant Mexican Submarine Sandwich
Thinly sliced red onions, green bell peppers, tomatoes and jimaca are layered over Spicy Black Bean Dip that’s spread on a 3-foot long loaf of Italian bread.
Homemade Pickled Vegetables
Homemade Pickled Vegetables is a version of chow-chow or mixed pickles. It's more healthful than commercial preparations, which are usually loaded with salt and sugar.
Dried apricots add flavor and fiber as well as potassium, iron and beta carotene to your morning smoothie.
Cappuccino Snap Shake
Here’s a smooth and delicious way to get you morning coffee buzz—in a smoothie.
Spicy Creole Bean and Rice Chowder
This low-fat chowder becomes a hearty main dish when you add 1 pound diced, firm tofu the last 5 minutes of cooking. You may omit the red chili flakes for a milder version.
Roasted Winter Vegetables
Try these super low-fat vegetables as a side dish or serve them over basmati rice or on noodles for an entree.
Braised Collard Greens
Instead of ham hocks and pork fat, these collard greens are made with tempeh or smoked soy bacon.
Tempeh with Broccoli, Walnuts and Apples
The texture of the tempeh blends well with the mild sweetness of the apples and crunch of the walnuts in this vegetarian main dish.
Orzo Pasta with Feta and Dill
Serve this pasta dish hot with your favorite marinara sauce or chilled or at room temperature over mixed greens.