The LFDF Cookbook, from The MS Wellness Research Center by ohsu3

the low-fat, dairy-free cookbook Oregon Health & Science University MS Wellness Research Center

How to use this book • Each recipe lists the fat content per serving as well as number of servings that the recipe will make. • The fat content of each ingredient is in parentheses in the recipe. • The fat content per serving includes the fat content of any ingredients designated “optional”.If you leave an ingredient out, divide the fat content of that ingredient by the number of servings and subtract the result from the fat content of each serving. • In the table of contents, recipes are coded  M = Recipes can be prepared in the microwave oven  O = Only one pan is required (or, few steps/few dishes to wash)  F = Recipes require five ingredients or fewer (this does not include, oil, sugar, salt/pepper or water)  ! or * = Recipes contain 10 grams of fat or more per serving  T = Recipes require at least 3 hours of preparation and cooking time.

A word of advice: Frozen and canned fruit and vegetables, cookin-microwave rice, and other prepared ingredients such as bottled garlic or pre-chopped vegetables can be used instead of fresh produce, beans, and rice to simplify recipes and cut down on cook time, washing, peeling, and chopping. Some recipes include suggestions on how to simplify, but most recipes are very forgiving/adaptable! See page 9 for a list of staples that can help make cooking easier and guarantee you will always have an easy, nutritious meal on hand.

Table of contents How to use this book Easy Meal Ideas Fat Contents of Common Foods Conversions and Equivalents Stock Your Kitchen

1 7 8 8 9

1. Breakfast

Fluffy Whole Wheat Pancakes Sweet Potato Pancakes Slow-Cooked Sweet Potatoes & Apples Country French Toast Mixed Berry Muffins Banana Walnut Muffins Breakfast Cookies, 2 variations Egg White Veggie Omelet Vegetable Hash Sheet-Pan Sweet Potato & Black Bean Hash Breakfast Burrito Fruit Smoothie Make-Ahead Mason Jar Oatmeal Sweet Couscous Oatmeal or Breakfast Grains Egg White “Muffins”

2. Sandwiches, Burgers, Wraps & Rolls

Slow-Cooker Pull-Apart Chicken Sandwiches Grilled Portobello Mushroom Burger Ultimate Veggie Wrap Bean Burritos Chicken or Tofu Rice Paper Rolls

3. Soups

Curried Carrot Soup

F TF O O O F F TO F TM! FO O T ! M F

13 14 15 17 19 21 23 25 27 28 29 31 32 33 34 35 39 40 41 42 43 47

Chicken Noodle Soup Hearty Minestrone Soup Butternut Squash Soup Slow-Cooker Mayan Black Bean Soup Barley Stew with Leeks, Mushrooms & Greens Miso-Ginger Barley Soup with Kale

F T

4. Salads

Salad Bar Oil-Free Salad Dressings Warm Lentil Salad Greek Salad Southwestern Salad Caribbean Rice & Bean Salad Taco Salad

M ! !

5. Pasta, Rice, and Grains

Cook Pasta & Rice in the Microwave Oven Build a Grain Bowl Vegan Mac ‘n’ Cheese One Pot Creamy Pumpkin Pasta Mushroom Stroganoff Bowtie Pasta with Artichokes and Red Peppers Creamy Penne Pasta with Chicken and Peas Rainbow Risotto Fried Rice with Egg Whites Polenta Baked Red Beans & Rice Mexican Pizza

6. Chicken, Turkey, Fish & Tofu

Cooking Fish & Chicken in the Microwave Oven One-Pan Roasted Chicken & Vegetables Slow-Cooker Chicken Chili Verde 4

O! T

48 49 51 52 53 54 57 57 59 60 61 62 63 66 67 68 71 73 74 75 76 77 79 80 81 84 85 87

Chicken Cacciatore Tandoori Chicken Chicken or Tofu Fajitas Teriyaki Chicken or Tofu Slow-Cooker Jerk Chicken Spicy Chicken or Tofu with Soba Noodles Grilled Chicken with Strawberry Mint Salsa Easy “BBQ” Tempeh Chicken or Tofu Stir Fry Poached Tilapia Baked Fish with Capers and Lemon Baked Fish Steaks with Roasted Tomatoes Tuna Loaf Grilled Snapper with Fresh Tomato Salsa Japanese-Style Fish or Tofu Stovetop Tofu “Gyros” One-pan Honey-Sesame Tofu with Green Beans

O F! ! O!

89 91 92 94 95 97 98 99 100 101 103 104 105 107 108 109 110

7. Vegetable Dishes & Sides Cooking vegetables & potatoes in the microwave oven Vegetables in Teriyaki Sauce F One-Pan Roasted Gnocchi & Veggies O Baked Falafel Roasted Tomato and Breadcrumbs Rosemary Roasted Potatoes F Roasted Vegetables Easy Roasted Veggie Tacos Vegan Mashed Potatoes and Gravy

112 113 114 115 116 117 118 119 120

8. Spreads & Dips Oil-Free Hummus Rosemary & Roasted Garlic White Bean Dips Garbanzo Guacamole

125 126 127

9. Snacks 5

T T F O OF O

F F !

Baked Chickpeas or Spicy Roasted Chickpeas Baked Kale Chips Air-Popped Popcorn 10. Desserts Ice “Cream” Chocolate & Banana Milkshake Dairy-Free Chocolate Cream Pie Black Bean Brownies Peach or Nectarine Delight Baked Apples with Maple Syrup Flourless Chocolate Cookies Dairy-Free Caramel Dip Banana Date Frosting Vegan Date Nut Bread

OF F F

131 133 135

F F

139 140 141 143 145 147 148 149 150 151

F F !

11. Holidays Egg Nog Spiced Apple Cider No-crust Pumpkin Custard Pie Pumpkin Pie Nice Cream Cranberry Relish or Sauce Oven Roasted Turkey Breast Steamed Mashed Sweet Potato Slow-Cooker Pumpkin Baked Beans Pumpkin Zucchini Breakfast bake Alphabetical Index of Recipes

T !

154 155 156 157 158 160 162 163 164 165

Easy Meal Ideas These meal ideas are easy to throw together, require no stove or oven, and are naturally low in fat. Breakfast • Cereal with non-dairy milk (soy, oat, almond) • Soy yogurt with fruit • Toast and jam with a piece of fruit Snacks • Applesauce with cinnamon • Hummus with carrot and celery sticks • Dried fruit • Fruit or cereal bar • Microwave sweet potato • Popcorn • Rice cakes, rice crackers • Steamed edamame • Chopped mango/fruit with shredded coconut Lunch or Dinner • Tinned Corn and black bean salad with chopped cherry tomatoes • Tuna or chicken salad sandwich (use vegan mayonnaise) • Can of chicken noodle soup with toast • Can of vegetarian chili with tortilla chips • Microwave baked potato (top with chili and steamed broccoli) • Salad greens with low-fat dressing • Peanut butter and jelly sandwich (use powdered peanut butter!) • Grain Bowl – see section 5, Pasta, Rice & Grains for instructions. Dessert • Sorbet Bar/Popsicle • Soy yogurt topped with tinned peaches and brown sugar • Frozen banana slices drizzled with honey 7

Tools Fat contents of common foods Cooked white rice Cooked brown rice Cooked & dry pasta

Serving Amount 1 cup 1 cup 1 cup

Fat Grams 2 2-4 2-4

Beans, most canned Beans, Garbanzo canned

Serving Amount 15 oz. 15 oz.

Fat Grams 4 8

Tofu, firm Chicken breast, boneless, skinless

12 to 16 oz. package 4 oz. cooked serving

20 1-3

White fish fillet (Cod, Tilapia, Red Snapper) Non-white fish

4 oz. cooked serving

1-3

4 oz. cooked serving

5-15

Useful equivalents

Conversions

1 tbsp fresh herbs = 1 tsp dried

1 Tbsp =

3 tsp

1 clove garlic = ½ tsp minced or chopped garlic

¼ cup =

4 Tbsp

½ cup =

4 oz

1 cup

8 oz

2 egg whites = ¼ cup liquid egg whites or egg beaters (Use 2 egg whites in place of one whole egg in a recipe)

1 pound =

16 oz

Beans: 1 cup dried beans = about 2 cups cooked One 15 oz can of beans = about 1 ¾ cups cooked

2 cups =

1 pint

Rice: 1 cup rice = 3 cups cooked

4 quarts = 1 gallon

2 pints = 1 quart

STOCK YOUR KITCHEN Keep these ingredients on hand to make quick, nutritious meals. Consider convenient items like pre-cut, canned, or frozen produce, or microwave-in-bag pasta and grains to cut down on prep and cooking time. PANTRY Rice, pasta, grains Whole grain bread Pita or flatbread Quick-cook oats Pancake mix Canned dairy-free soups (chicken noodle, minestrone, vegetarian chili) Canned legumes (black beans, chickpeas, fat-free refried beans Canned vegetables (peas/carrots, tomatoes, corn) Canned fruit (pineapple, peaches) Canned tuna or chicken Vegan mayonnaise Powdered Peanut butter Salsa Oil-free salad dressings, sauces and seasonings Applesauce Crackers or rice cakes Nuts Dried fruit Popcorn Herbs & Spices FRIDGE & FREEZER Eggs (egg whites) Dairy-free milk (soy, almond, oat…) Vegan cheese Hummus, low-fat spreads Lean protein (chicken breasts, fish, tofu…) Frozen fruit (bananas, berries) Frozen vegetables (peas/carrots, avocado…) 9

Frozen chicken breasts or veggie burger/sausage patties Frozen edamame Popsicles Dairy free ice cream or dessert bars FRESH PRODUCE Salad & leafy greens Tomatoes Broccoli, Brussels sprouts, Cauliflower Squash Cucumber Bell Peppers Potatoes, Onions, Garlic Bell Peppers Eggplant Carrots Celery Apples Bananas Grapes Lemons Limes

1. breakfast 11

Fluffy Whole-Wheat Pancakes Serves: 2 Grams of Fat Per Serving: 9 grams Prep Time: 10 minutes Cooking Time: 15 minutes Recipe Adapted From: Bob’s Red Mill Whole Wheat Buttermilk Pancake Mix, InspiredTaste.net, OnceAMonthMeals.com Ingredients: 1 ½ C. whole wheat pastry or all-purpose flour (3 gm fat) 1 Tbsp baking powder 1 tsp cinnamon ½ tsp salt (optional) 1 C. unsweetened non-dairy milk (4 gm fat) 2 egg whites (or ¼ C. liquid egg whites or egg beaters), lightly beaten 1 tsp pure vanilla extract 3 Tbsp pure maple syrup 2 tsp oil (to coat non-stick pan) (10 gm fat) To Prepare: 1. Whisk together the flour, baking powder, cinnamon and salt. 2. Combine the non-dairy milk with the egg whites, vanilla and maple syrup (or sugar). Pour wet mixture into the dry mixture and stir with a spatula until just combined; a few lumps are okay. Let rest 5 min., not longer, or else pancakes will become doughy! Note: If the batter is on the watery side, add 1 Tbsp more flour. 3. Meanwhile, use 1 tsp of the oil to coat the pan. Reapply another layer of oil (with the remaining teaspoon) as you make your pancakes and the pan starts to dry up. 4. Heat the non-stick skillet over very low heat. 5. Pour ¼ C. batter at a time into a non-stick skillet. Cook on one side until bubbles form, gently flip, and cook for another 2-3 minutes. Variation: Add fruit to the batter as the pancakes are cooking or on top before serving. SIMPLIFY: Save time by purchasing whole grain pancake & waffle mix. Cooking instructions usually call for 1 egg, 1 Tbsp oil, or ¾ C. milk. Use 2 egg whites or ¼ C. liquid eggs in place of egg, equal amounts of unsweetened applesauce and non-dairy milk to replace oil and milk. 13

Sweet Potato Pancakes Serves: 2 Grams of Fat Per Serving: 2 grams (oil for frying) Prep Time: 10 minutes Cooking Time: 10 minutes Recipe Adapted From: New Seasons Market Ingredients: 2 medium sweet potatoes, steamed and skin removed See section 7, Vegetable Dishes & Sides for instructions on how to microwave-steam potatoes. 1 C. liquid eggs (8 egg whites) Âź tsp salt 1 tsp cinnamon or pumpkin pie spice 1 tsp vanilla Oil spray for cooking (2 seconds = 2 gm fat) Maple syrup (if desired) To Prepare: 1. Beat eggs in a bowl. Stir in sweet potato flesh, salt, spices and vanilla, and mix thoroughly. (May combine ingredients in a blender if desired.) 2. Heat a skillet over low-medium heat, and spray with cooking oil. Once skillet is warm, pour or scoop a few tablespoons of batter onto pan. Allow to cook 3-5 minutes or until golden brown and set. Flip and cook another few minutes until cooked through and lightly browned. 3. Top with maple syrup, cranberry sauce, or fruit.

Slow-Cooked Sweet Potatoes & Apples Serves: 6 (approx. 1 C. servings) Grams of Fat Per Serving: 3 grams Prep Time: 20 minutes Cooking Time: 6 hours Recipe adapted from: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: ¼ tsp nutmeg ¼ tsp cinnamon ¼ C. maple syrup 1 Tbsp olive oil (14 gm fat) 3 medium sweet potatoes, peeled and sliced 3 apples, cored and sliced (peel apples if desired) To Prepare: 1. In a small bowl, combine the syrup, spices, and oil. 2. Lay potatoes and apples in the slow cooker and drizzle in the syrup mixture. 3. Cover and cook on low for 6 hours. Gently stir ingredients together before serving.

Country French Toast Serves: 4 (2 slices per serving) Grams of Fat Per Serving: 5 grams Prep Time: 10 minutes Cooking Time: 5 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall (Cashew version) Ingredients: 8 slices bread (16 gm fat) 2 egg whites (or ¼ C. liquid eggs) ¾ C. soy milk (3 gm fat) 1 tsp vanilla ½ tsp turmeric (optional) 1 Tbsp maple syrup ½ tsp cinnamon To Prepare: 1. Whisk together egg whites, soy milk, and the remaining ingredients except the bread. 2. Dip slices of bread into the egg mixture to gently coat both sides. 3. Grill/pan-fry on a dry non-stick griddle until brown on both sides. 4. Drizzle with maple syrup and serve with a side of fruit. Variation: Instead of eggs and soy milk, blend ¼ C. of raw cashews (12 gm fat) with ¼ C. water. Transfer to a large bowl to dip bread before grilling. Note- this version is higher in fat. Add ¾ C. water to the cashew blend to make

Mixed Berry Muffins Serves: 12 Grams of Fat Per Serving: 4 grams Prep Time: 15 minutes Cooking Time: 30 minutes Recipe Adapted From: My Darling Vegan blog, Sarah McMinn Ingredients: 1 C. soy milk (4 gm fat) ¼ C. unsweetened applesauce 3 Tbsp canola oil (42 gm fat) 1 tsp apple cider vinegar 2 ½ tsp baking powder ¼ tsp baking soda ½ tsp salt ½ cup granulated sugar 1 tsp vanilla extract Zest of 1 lemon 1.5 - 2 C. frozen mixed berries (roll in flour before adding to batter to prevent color bleeding) To Prepare: 1. Preheat oven to 375°F. Line muffin pans with paper liners or use a silicon muffin pan. 2. In a small bowl, combine the soy milk and apple cider vinegar. Set aside to allow milk to curdle. 3. In a larger bowl, combine flour, baking powder, baking soda and salt. Set aside 4. Mix together sugar, oil, applesauce, lemon zest, and vanilla. Add soymilk and vinegar mixture and stir to combine. 5. Stir in the dry ingredients until well incorporated. Fold in berries. 6. Spoon the batter into 12 muffin tin, filling each well ¾ full. Bake for 20-25 min., or until a toothpick inserted in the middle comes out clean. Tip: Make a double batch or freeze leftover muffins to enjoy at a later time

Banana Walnut Muffins Serves: 12 Grams of Fat Per Serving: 5 grams, 2 grams without walnuts Prep Time: 15 minutes Cooking Time: 30 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 2 C. whole-wheat pastry or all-purpose flour (6 gm fat) 4 tsp baking powder ½ C. chopped walnuts (optional, 40 gm fat) 2 C. oat bran (9 gm fat) ½ C. unsweetened apple juice 2 C. mashed ripe bananas (3 to 4) 1 tsp ground cinnamon To Prepare: 7. Preheat oven to 350°F. Line muffin tin with paper liners or use a silicon muffin pan. 8. Sift the dry ingredients together. 9. Add walnuts, if desired. 10. Add the wet ingredients and stir until just combined. 11.Spoon the batter into 12 muffin cups. Bake for 30 min., or until lightly browned. Tip: Make a double batch or freeze leftover muffins to enjoy at a later time

Breakfast Cookies (2 variations) Makes 8-10 cookies Grams of Fat Per Serving: 1 gram (cranberry), 7 grams (banana oat) Prep Time: 15 minutes Cooking Time: 35 minutes Recipe Adapted From: The REAL Diet Cookbook- OHSU OCTRI Bionutrition Unit (Cranberry), Above MS Recipe Book - Biogen (Banana Oat) Ingredients: CRANBERRY OAT BREAKFAST COOKIES 1 ½ C. rolled oats (9 gm fat) 2-3 super ripe bananas 1 C. unsweetened applesauce 2/3 C. dried cranberries (or raisins) Cinnamon, to taste BANANA OAT BREAKFAST COOKIES 3 bananas (mashed) 1 tsp cinnamon 1 tsp salt 1 Tbsp vanilla extract ½ C. rolled oats (3 gm fat) ¼ C. shredded coconut (20 gm fat) ½ C. dark chocolate chips (milk-free) (32 gm fat) To Prepare: 1. Preheat oven to 350°F. 2. Mix all ingredients together. Place your “cookies” using an ice cream scoop on a baking sheet. Makes 10 cookies about 2” diameter in size. 3. Bake for about 35 min (cranberry cookies) or 20 minutes (banana oatmeal). 4. Let cool and serve.

Variations: Leave out chocolate chips to make this recipe lower in fat Bake in a 9x5’’ loaf pan and slice into bars

Egg White Veggie Omelet Serves: 1 Grams of Fat Per Serving: 0 grams Prep Time: 10 minutes Cooking Time: 5 minutes Recipe Adapted From: OHSU MS Center Ingredients: 4 egg whites (or Â˝ C. liquid egg whites or egg beaters) 1 Â˝ C. chopped bell peppers, spinach, mushrooms, cilantro To Prepare: 1. Heat vegetables in a large nonstick frying pan over medium heat until tender (about 2 min). 2. Pour the egg whites over the vegetables and tilt the pan to coat and cook evenly. Cook for 2 minutes before turning and closing the omelet. Cook for another minute or until cooked through. Tip: To enjoy plain seasoned egg whites, skip step one and cook egg whites evenly on both sides with your favorite seasonings (garlic salt, pepper, onion powder, paprika, cumin, oregano, dried basil, etc.). Variation: To enjoy plain seasoned egg whites, skip step one and cook egg whites evenly on both sides with your favorite seasonings (garlic salt, pepper, onion powder, paprika, cumin, oregano, dried basil, etc.).

MAKE IT IN THE MICROWAVE OVEN: Beat eggs, milk substitute (or water), salt and pepper, any desired herbs in a microwave-safe bowl or mug until blended. Microwave for 45 seconds to 1 minute, depending on amount of egg mixture. Stir. Microwave about 30 seconds longer or until eggs are set. Enjoy with toast and fruit or corn tortillas and salsa.

Vegetable Hash Serves: 2 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 20 minutes Recipe Adapted From: OHSU MS Center Ingredients: 1/3 C. chopped onion ½ Tbsp minced garlic 2 large potatoes, steamed and cut into chunks (sweet potatoes are OK) 1 C. chopped mushrooms and bell peppers or other vegetables of choice Your favorite seasonings, spices, sauce plus salt & pepper to taste To Prepare: To steam potatoes in the microwave oven: 1. Wash and scrub potatoes. Roll each in a wet paper towel (make sure it’s not dripping). 2. Microwave for 4-5 min; it may need to be turned over. Microwave for additional 2-5 min. 3. Pierce with fork to check if done. To make the hash: 1. Sauté onion, mushroom, and bell pepper in a large nonstick pan. Add potato chunks, seasonings, and spices and cook until warmed through.

Variation: To make a quick Stovetop Skillet, boil uncooked potatoes with 1 C. veg broth & 1 C. sliced red onion. Stir in 1 tsp fresh (or ½ tsp dried) thyme, ¾ tsp blend of chili powder, oregano, garlic powder, and salt & pepper. Stir frequently, letting the liquid evaporate as the potatoes cook until tender enough to eat. Add more vegetable broth or water and adjust seasonings as needed. Serve warm.

Sheet-Pan Sweet Potato &Black Bean Hash Serves: 4 Grams of Fat Per Serving: 3 grams Prep Time: 15 minutes Cooking Time: 25 minutes Recipe Adapted From: TheKitchn.com This dish can be eaten for breakfast or dinner. It is fragrantly spiced with cumin, chili, smoked paprika, and finished with fresh cilantro. Ingredients: Oil or cooking spray (10 seconds = 10 gm fat) 2 sweet potatoes, peeled and diced 2 medium zucchini, sliced 1 medium red bell pepper, diced 1 (15-oz.) can black beans, drained and rinsed (2 gm fat) 1 C. frozen, canned, or roasted corn kernels 3 cloves garlic, minced 1 tsp chili powder ½ tsp ground cumin ½ tsp smoked paprika Kosher salt Freshly ground black pepper 1 ½ C. (12) egg whites 2 Tbsp coarsely chopped fresh cilantro leaves (optional) To Prepare: 1. Arrange a rack in the middle of the oven and heat to 425°F. Lightly oil a rimmed baking sheet or coat with cooking spray (3 seconds = 3 gm fat). 2. Place the sweet potatoes, zucchini, bell pepper, black beans, and corn in a single layer on the prepared baking sheet. Spray more cooking oil, add the garlic, chili powder, cumin, and paprika. Season with salt and pepper and gently toss to combine. 3. Bake, stirring halfway through, until the sweet potatoes are tender, 15 to 18 min. total. Remove the pan from the oven and create 6 wells in the vegetables. Gently pour egg whites into each well. Season the eggs with salt and pepper. 4. Return the pan to the oven and bake until the egg whites are set, 7 to 9 min. Serve immediately, garnished with cilantro, if desired. 28

Breakfast Burrito Serves: 1 Grams of Fat Per Serving: 4 grams Prep Time: 10 minutes Cooking Time: 40 minutes (10 minutes if grains/potatoes are prepared ahead of time) Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 2 whole-wheat or corn tortillas (up to 2 gm fat each) 2 C. firmly packed spinach, chopped ¾ C. (or 6) egg whites 1 C. cooked brown rice or potatoes (2 gm fat) ½ C. canned or frozen corn kernels Your favorite seasonings and spices ½ C. bottled salsa To Prepare: 1. Place spinach directly into a saucepan (if using pre-washed spinach, sprinkle some water over the leaves before heating). Cook, stirring, until the spinach is just wilted, 1-2 min. Add salt to taste. 2. Remove from the saucepan and drain any water. 3. Place the egg whites, brown rice, corn, any seasonings, and salsa in the saucepan. 4. Cook over medium heat. Spoon a line of this mixture down the center of each tortilla. Add in the spinach. Roll up and eat.

Fruit Smoothie Serves: 1 Grams of Fat Per Serving: 0 grams (3 grams rice, 4 grams soy) Prep Time: 10 minutes Cooking Time: 0 Recipe adapted from: “The All You Can Eat Cookbook” John McDougall Ingredients: 1 C. frozen banana chunks* (1 banana) ½ C. frozen fruit (strawberries, raspberries, blueberries, mango, papaya, melon, etc.), 1 C. fruit juice (orange, pineapple, apple, etc.) 1 C. spinach or kale Optional: Substitute the fruit juice with 8 oz. rice milk or soy milk for a “better than ice cream” treat! *Tip: Buy bananas fresh and freeze them yourself ahead of time. To freeze, peel bananas, cut in half, and store in a zip-lock bag. Even frozen, bananas will be soft enough to slice through. To Prepare: Blend all ingredients together.

Make-Ahead Mason Jar Oatmeal Serves: 1 serving per jar Grams of Fat Per Serving: 8-14 grams Prep Time: 5 minutes Cooking Time: 5 minutes Recipe adapted from: Internet sources: simplysissom.com; hurrythefoodup.com; familyfoodonthetable.com Note- must be prepared 8 hours ahead of time. Ingredients: 8 or 16 oz glass jars with lids. Make up to 6 jars at a time. ½ C. rolled oats (3.5 gm fat) 1 Tbsp ground flaxseed (3 gm fat) or chia seeds (4 gm fat) ½ tsp cinnamon ½ Tbsp maple syrup, honey, or agave Dried fruit, if desired 8 oz. unsweetened non-dairy beverage (soy, almond, rice, oat) (3-4 gm fat) Flavor variations (add the following to each jar in addition to above ingredients): Cinnamon-Applesauce: ½ teaspoon cinnamon ¼ C. applesauce Pumpkin-Peanut Butter: 2-3 Tbsp pumpkin puree 2 Tbsp powdered peanut butter, mixed with water per package instructions (2 gm fat) Mango-Blueberry: ½ tsp vanilla extract 2-3 Tbsp small diced mango 2-3 Tbsp blueberries (fresh or frozen) To Prepare: Breakfast-Ready Mason Jar (12 gm fat): Add the flavor toppings to the top of your mason jar (or a glass or bowl). Carefully mix everything together well. Put the lid on and place in the refrigerator. The next morning, add a sweetener if desired and enjoy! 32

Dry Mason Jar (8 gm fat with water): Combine all of the ingredients in your mason jar, except for any wet ingredients. Store in your pantry or refrigerator. When ready to eat, combine contents of jar with wet toppings & 2/3 cup boiling water. Stir. Add maple syrup or honey to sweeten if desired. Enjoy.

Sweet Couscous Serves: 1 Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 5 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: ¾ C. water ¼ C. apple juice (or any juice or fruit purée) ½ C. couscous (dry, instant, or cooked) Dash of salt 1 ½ tsp maple syrup or honey ¼ C. raisins ¼ tsp cinnamon Sliced bananas (if desired) To Prepare: Place all ingredients in a saucepan. Bring to a boil; Cover saucepan and simmer for 510 min., stirring occasionally. Let rest for 3 min. Top with sliced bananas.

Oatmeal or Breakfast Grains Serves: 2 Grams of Fat Per Serving: 4.5 grams Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: OHSU MS Center Ingredients: 1 C. dry oats or oat bran cereal (6 gm fat) (or other grain, prepared or dry) 1 tsp cinnamon 2 Tbsp raisins or chopped dates 1 Tbsp brown sugar or maple syrup 4 oz. soymilk (2 gm fat) To Prepare: For dry oats or unprepared grains: 2. Place 2 C. water and oats in a saucepan. 3. Bring to a boil, reduce heat, and cook for about 10 min., stirring occasionally. 4. Top with remaining ingredients or your favorite toppings. For ready-to-eat cereal or prepared grains: Top cereal with the ingredients above. Stir in and eat.

Egg White Veggie Cups Makes 6 Muffins Grams of Fat Per Serving: 0 grams Prep Time: 10 minutes Cooking Time: 25 minutes Recipe Adapted From: justataste.com & tasty.co Ingredients: ¾ C. chopped fresh spinach 1 diced Roma tomato ½ C. diced mushrooms Salt & pepper, to taste 1 C. egg whites 2 Tbsp chopped fresh chives To Prepare: 1. Preheat the oven to 350°F. Place liners in the muffin pan. 2. Divide equally the spinach across 6 cups. Fill the cups with the tomato, mushrooms, 1/2 teaspoon salt and 1/4 teaspoon pepper, egg whites, and chives. 3. Bake the muffins for 15-20 min., or until the egg whites have set. Remove the muffins from the oven and let them cool for 5 min. in the pan before loosening the muffins from the cups to eat. 4. Top each muffin with extra vegetables and serve immediately or if freezing, transfer the fully cooled muffins to a sealable plastic bag and store them in the freezer. To re-heat: microwave the muffins for 45 sec. or until thawed then top them with desired toppings and serve.

Tip: You can sauté any variety of vegetables with ¼ C. chopped white onion or whisk together the egg whites with vegetables before filling the pan.

2. sandwiches, burgers, wraps & rolls 37

Slow Cooker Pull-Apart Chicken Sandwiches

Serves: 4 (4 oz. servings) Grams of Fat Per Serving: 4 grams (includes buns/bread) Prep Time: 10 minutes Cooking Time: 8-10 hours Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 1 lb. boneless, skinless chicken breasts (2 to 3 large or 4 small) (8 gm fat) Â˝ C. water 1 tsp vinegar 1 tsp onion powder 1 tsp garlic powder 1 tsp Italian seasoning (blend of dried basil, sage, thyme, rosemary, & oregano) 1 tsp sugar 1 tsp celery salt (salt & celery seed blend) 4 hamburger buns (up to 2 gm fat) BBQ sauce as condiment To Prepare: 1. Place the chicken and the rest of the ingredients (except the hamburger buns) in the slow cooker. Cover and cook on low for 8 to 10 hours. 2. During the last 2 hours of cooking, use a fork to break apart the chicken into strands. The longer it cooks, the easier this becomes. 3. Spoon over hamburger buns and serve. This is also good served on a tortilla. Enjoy with BBQ sauce.

Grilled Portobello Mushroom Burger Serves: 4 Grams of Fat Per Serving: 2 grams Prep Time: 15 minutes Cooking Time: 20 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 4 large Portobello mushrooms 4 whole-grain hamburger buns (up to 2 gm fat per bun) Â˝ C. balsamic vinegar or soy sauce or teriyaki sauce (fat-free) Low-Fat Burger toppings: Lettuce Sliced tomatoes Onions Mustard Ketchup To Prepare: 1. Brush both sides of 4 Portobello mushrooms with Â˝ C. balsamic vinegar, soy sauce, or teriyaki sauce. 2. Grill over medium coals for about 10 min. on each side (or cook over stovetop on a grill pan). While grilling, brush with more sauce. 3. Serve at once on whole-grain buns with lettuce, tomatoes, onions, ketchup, and mustard or with your favorite toppings. Use additional condiments if you like, such as reduced-fat vegan mayonnaise, counting fat grams.

Ultimate Veggie Wrap Serves: 1 Grams of Fat Per Serving: 10 grams Prep Time: 10 minutes Cooking Time: 0 Recipe inspired by: OHSU’s “Eden Wrap” Ingredients: 1 (10-inch) whole wheat tortilla or 2 pita (up to 2 gm fat total) 2 Tbsp hummus (3 gm fat) 2 Tbsp black olives, sliced (2 gm fat) 2-3 green leaf lettuce leaves ½ C. red bell pepper slices 2 Tbsp purple onion, chopped ½ C. raw baby spinach ½ C. fresh apple slices 2 slivers fresh avocado, sliced (optional) (5 gm fat) To Prepare: 1. Spread hummus on tortilla. Layer all ingredients on top – olives, lettuce, bell pepper, onion, spinach, apple, and avocado. Fold in the ends and roll into a burrito. Serve with a piece of fruit, side of fruit salad, or baked kale chips.

Bean Burritos Serves: 2 Grams of Fat Per Serving: 7 grams (5 grams no cheese) Prep Time: 10 minutes Cooking Time: 0 Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 4 (6 or 7-inch) low-fat whole-wheat flour tortillas (8 gm fat total) 16-oz. can vegetarian refried beans (2 gm fat) 2 tomatoes, chopped 3-4 green onions, chopped 2 C. shredded lettuce 1 oz. shredded soy cheese (optional, 4 gm fat) Â˝ C. salsa Black olives, optional (2 Tbsp sliced = 2 gm fat) To Prepare: 1. Heat tortilla(s) on a pan over the stove top or in the microwave for 10-15 seconds. Transfer to a plate. 2. Spread a line of beans (warmed in the microwave) down the center of each tortilla. Add tomatoes, onions, lettuce and salsa. Add salt, your personal choice of seasonings and spices as desired. 3. Roll into burritos and enjoy. Note: A can of vegetarian refried beans can vary between 0.5 gm to 3 gm fat per Â˝ cup (2 to 10.5 gm fat per can).

Chicken or Tofu Rice Paper Rolls Serves: 2 Grams of Fat Per Serving: 2 grams (chicken or tofu) Prep Time: 40 minutes Cooking Time: 10 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: ¼ package (1 ½ oz.) vermicelli rice noodles 4 fat-free rice paper wrappers (22 cm or about 8.5 in. diameter) 4 oz. chicken breast (2 gm fat), cooked and finely chopped or shredded or 3 oz. tofu (4 gm fat), patted dry & sliced thin 3 Tbsp finely chopped Vietnamese (or other) mint ½ C. (125 ml) Thai sweet chili sauce, Sriracha, or other diluted chili sauce To Prepare: Prepare chicken or tofu in advance: 1. Cook the chicken or tofu in a grill pan over medium-high heat for 5 min. on each side until evenly cooked. Option: Instead of cooking the tofu, enjoy it raw. 2. Place the noodles in a medium bowl and soak in hot water until soft, about 5 min. 3. Drain the water, roughly chop into shorter lengths, and set aside in the same bowl. 4. Add the chicken or tofu, mint, and 1-2 tsp of chili sauce and combine well. 5. Soak the rice papers one at a time in a large bowl of warm water until they soften, about 1-2 min. 6. Lay the softened sheets on a clean work surface. 7. Place 2 Tbsp of the filling mixture along the bottom third of the wrapper, allowing enough space at the sides to fold over. Fold the sides inward and firmly roll up the wrapper. 8. Repeat this process with the remaining wrappers. 9. Place the rolls, seam side down, on a serving plate. Serve with remaining chili sauce as a condiment. Note: If not serving immediately, cover the rice paper rolls with a clean damp kitchen towel to prevent them from drying out. Enjoy the same day or the rolls will turn dry. Easy Variation: Make salad wraps by replacing the rice paper wrappers with lettuce cups or large leaves of lettuce. Or, simply make a salad by topping a bed of lettuce with the noodles, mint, sweet chili sauce dressing, and your choice of protein. 43

3. Soups 45

Curried Carrot Soup Serves: 6 Grams of Fat Per Serving: 0 grams Prep Time: 10 minutes Cooking Time: 35 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 2 C. chopped potatoes or hash browns (frozen or fresh) 5 C. vegetable broth 1 lb. (about 5 medium or 3 C.) chopped carrots 2 C. sliced leeks 2 tsp minced ginger (bottled or fresh) 1 tsp minced garlic (bottled or fresh) 2 tsp curry powder Â˝ tsp ground coriander

To Prepare: 1. Combine all ingredients in a pot. Bring to a boil, reduce heat, cover, & cook for 20 min. 2. PurĂŠe soup in batches in a blender. 3. Return to pan and heat. 4. Enjoy warm or cold.

Chicken Noodle Soup Serves: 4 (1 ½ C. servings) Grams of Fat Per Serving: 1 gram Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: “Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving,” Jonni McCoy. Ingredients: ½ lb. uncooked boneless, skinless chicken breasts, diced (4 gm fat), diced or 5 oz. canned chicken breast (2.5 gm fat) 5 C. water 1 medium onion, diced 2 garlic cloves, pressed 1 C. chopped carrot 1 C. chopped celery 2 Tbsp chopped fresh parsley ¾ tsp Italian seasoning (blend of dried basil, sage, thyme, rosemary, & oregano) ½ tsp salt ½ tsp pepper ½ C. wide egg noodles, uncooked (1 gm fat) To Prepare: 1. Place the chicken in a large (6-qt.) pan, and cover with the water. 2. Add the onion, garlic, carrot, celery, parsley, Italian seasoning, salt, and pepper. Cover and heat to boiling over medium heat. Boil for 5 min. 3. Add the noodles and simmer for 15 more min. or until the chicken is cooked and the noodles and carrots are tender.

Hearty Minestrone Soup Serves: 8 (1 ½ C. servings) Grams of Fat Per Serving: 2 grams Prep Time: 15 minutes Cooking Time: 40 minutes Recipe Adapted From: OHSU MS Center Ingredients: 1 tsp olive oil (5 gm fat) (optional) 1 C. diced onion 2 large carrots, thinly sliced 3 celery stalks, thinly sliced 3 garlic cloves, pressed 2 C. zucchini, cubed 28-oz. can low-sodium stewed tomatoes 15 oz. low-sodium vegetable broth 1 C. water 1 ½ tsp Italian seasoning (blend of dried basil, sage, thyme, rosemary, & oregano) 14-oz. can sauerkraut, drained (optional - it adds nice flavor to the soup) 15-oz. can garbanzo beans, drained (7 gm fat) 15-oz. can kidney beans, drained (2 gm fat) ½ C. elbow macaroni, uncooked (1 gm fat) ½ tsp salt ¼ tsp pepper To Prepare: 1. Heat the small amount of oil over medium heat in a large (6-qt.) pan. 2. Add the onion, carrots, celery, and garlic. Sauté for 3 min., or until the garlic is light golden brown. 3. Add the zucchini, tomatoes, broth, water, Italian seasoning, and sauerkraut. Stir. Cover and simmer for 10 min. 4. Add the remaining ingredients, stir, cover, and simmer for 15-20 min., or until the macaroni is tender.

Butternut Squash Soup Serves: 6 Grams of Fat Per Serving: 3 grams (1 gram + up to 2 gm bread) Prep Time: 20 minutes Cooking Time: 50 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 2 lb. (1 large) butternut squash, halved & seeded or cut into large chunks (or use pre-cut) 4 C. vegetable stock 1 C. soy milk (4 gm fat) 1 small fresh red, green, or yellow chili, seeded and finely sliced To Prepare: 1. Steam the squash over the stovetop using a steam basket. For squash halves – Set the squash aside until cool enough to handle, about 10 min. Then use a large spoon to scoop the flesh into a bowl and discard the tough skin. Option: Dry roast the squash face down in a pan at 400°F until tender, 30-40 min. Season with salt and pepper. 2. In a large saucepan, bring to a boil the vegetable stock and cooked squash over medium heat. Season with salt and pepper. Simmer for 15 min., until the squash is very soft. 3. Purée with a hand-held blender or in a food processor (carefully transfer batches of the hot soup if using a blender). Add the soy milk and chilies. 4. Return soup to the stovetop. Gently simmer for 5 more min. Serve hot, season with salt & pepper to taste. 5. Enjoy with bread for a filling meal. Variations: Use 1 ½ tsp maple syrup + 1/8 tsp ground nutmeg instead of chili to bring out earthier flavors. Sprinkle with 1 Tbsp ground flaxseed, 2 tsp sesame seeds (3 gm fat each), or 1 Tbsp pumpkin or sunflower seeds (4 gm fat)--for extra flavor.

Slow-Cooker Mayan Black Bean Soup Serves: 8 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes + 8 hours to soak beans overnight Cooking Time: 2-5 hours Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 2 C. dried black beans, soaked overnight (8 gm fat) 6 C. water 1 chopped onion 1 chopped green or red bell pepper 1 tsp minced garlic (bottled or fresh) 2 16-oz. cans chopped tomatoes 4-oz. can chopped green chilies 1 ½ tsp chili powder 1 tsp cumin ¼ tsp crushed red pepper ½ C. chopped cilantro To Prepare: Prior to cooking, soak beans in water overnight. To eliminate this step, use 2 cans of beans.

In a Slow cooker: Early in the day, put everything into the pot, except the cilantro. Turn

the cooker on high heat, cover, and let cook 5-6 hours. Garnish with cilantro just before serving.

Stovetop Cooking: Place beans and water in a large pot. Bring to a boil, cover, and

reduce heat. Simmer for 1 hour and then add the remaining ingredients except for the cilantro. Cook until beans and vegetables are tender, about 45 min. Top with cilantro just before serving. If desired, mix in well and let rest, covered, for about 3 min.

Barley Stew with Leeks, Mushrooms & Greens Serves: 6 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 45 minutes Recipe Adapted From: BonAppetit.com Ingredients: ½ tsp olive oil (2.5 gm fat) 1 ½ C. chopped leeks, about 2 small stalks; white and pale green parts only 8 oz. container crimini (Baby bella) mushrooms, sliced 2 garlic cloves, pressed 2 ¼ tsp fresh rosemary, minced 14.5-oz. can diced tomatoes in juice 1 C. pearl barley (4 gm fat) 4 C. vegetable broth 8 oz. (about 8 C. packed) kale, trimmed, center stalks removed, leaves coarsely chopped To Prepare: 1. Heat ½ tsp of oil in a large, heavy, non-stick pot over medium heat. 2. Add leeks; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often, 3-5 min. 3. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 5 min. 4. Add tomatoes with juice; stir 1 minute. Add barley and 4 C. broth; bring to boil. 5. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 min. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 min. Tip: To allow your barley to tenderize more quickly, cook in a separate pot in 2 C. water for about 30 min. Transfer into the pot in the same step.

Miso-Ginger Barley Soup with Kale Serves: 6 Grams of Fat Per Serving: 2 grams Prep Time: 15 minutes Cooking Time: 40 minutes Recipe Adapted From: OHSU MS Center Ingredients: ½ tsp olive oil (2.5 gm fat) 1 ½ C. leeks, about 2 small stalks; white/pale green parts only 1 Tbsp fresh ginger root, finely chopped 2 garlic cloves, pressed 2 Tbsp miso paste (2 gm fat) 1 C. pearl barley (4 gm fat) 8 oz. (about 8 C. packed) kale, trimmed, center stalks removed, leaves coarsely chopped 5 C. water, divided To Prepare: 1. Heat ½ tsp oil in a large, heavy, non-stick pot over medium heat. 2. Add leeks, ginger, garlic; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often, about 5 min. 3. Add miso paste; increase heat to medium-high and sauté, continue to stir often, 1 to 2 min. Add 2 C. water; stir 1 minute. Add barley and 2 C. water; bring to a boil. 4. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 min. 5. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more water 1/4 cup at a time as needed for desired stew consistency, about 10 min.

Tip: To allow your barley to tenderize more quickly, cook in a separate pot in 2 C. water for about 30 min. Transfer into the pot in the same step.

4. Salads 55

Salad Bar Keep your own “salad bar” in your fridge and pantry to assemble simple meals in no time. Toss the greens of your choice with your favorite toppings and dressings. Count the fat of each ingredient. For an easy lunch, make a mason jar salad to take on the go. Fat-Free Toppings (use freely) Toppings with fat (use sparingly) Cucumbers 2 large olives (1 gm) Radishes 2 Tbsp oat bran (1 gm) Cherry tomatoes ½ C. chickpeas (2 gm) Cauliflower 5 pita chips, crumbled (2 gm) Carrot slices 1 Tbsp ground flax seed (3 gm) Black Beans 2 tsp sesame seeds (3 gm) 4 hard-boiled egg whites, (or ½ C. liquid egg whites, 1 tsp olive oil (5 gm) cooked) 1 Tbsp flax seeds (5 gm) Red onion 5 pecan halves (6 gm) Spring/green onion 2 Tbsp slivered almonds (7 gm) Sliced bell pepper ¼ medium avocado (7.5 gm) Raisins 2 Tbsp walnuts (10 gm) Dried cranberries Fresh or dried herbs (e.g., parsley & dill) Tinned corn Oil-Free Dressings Balsamic Lemon Dressing: 2 Tbsp balsamic or red wine vinegar 1 Tbsp lemon juice 1 tsp dried oregano ½ tsp salt (optional) freshly cracked pepper, to taste

Umami Dressing: 2 Tbsp soy sauce 2 Tbsp rice vinegar 1 Tbsp water ¼ tsp minced fresh garlic ½ tsp minced fresh gingerroot

Chipotle Honey Vinaigrette (3 gm fat): ¾ C. balsamic or red wine vinegar 1 tsp salt (optional) 2 Tbsp honey 1 Tbsp chipotle peppers in adobo sauce (1 gm fat) 1 tsp ground cumin 1 tsp garlic powder or minced fresh garlic 1 tsp freshly chopped oregano or cilantro ½ C. soy yogurt (optional) (2 gm fat) 57

Lemon Garlic Dressing: 1 ½ Tbsp fresh lemon juice 1 tsp crushed garlic ½ tsp salt (optional) ¼ tsp black pepper

Warm Lentil Salad Serves: 4 Grams of Fat Per Serving: 1 gram Prep Time: 10 minutes Cooking Time: 55 minutes (15 minutes if lentils are prepared ahead of time) Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 1 C. cherry tomatoes, cut in half 2 Tbsp apple cider vinegar Salt, to taste 1 Â˝ C. cooked or canned brown lentils, rinsed and drained (2 gm fat) 3 C. baby spinach leaves To Prepare: 1. Cook lentils according to directions on the package. 2. Heat the apple cider vinegar in a medium saucepan over medium heat and add the cooked lentils. Heat until warmed through, about 5 min, and remove from heat. 3. Stir in tomatoes, including any juices, and spinach. Allow the spinach to wilt a little. 4. Season with salt, if desired. Serve at once. MAKE IT IN THE MICROWAVE OVEN: Instead of cooking on the stovetop, stir together the vinegar and lentils in a bowl and heat in the microwave until warm, 1-3 minutes. Add lentils, tomatoes, and spinach. Toss, season with salt, and serve.

Tip: Roast the tomatoes prior to combining with the lentils. Preheat oven to 350Â°F. Put the tomatoes on a baking sheet and drizzle with 1 Tbsp of the apple cider vinegar. Season with salt to taste. Roast until softened, about 10 min. Add walnuts, onions, or fresh herbs if desired.

Greek Salad Serves: 2 Grams of Fat Per Serving: 10 grams Prep Time: 15 minutes Cooking Time: 0 Recipe Adapted From: OHSU MS Center Ingredients: 1 C. cherry tomatoes, cut in half or 1 large tomato, chopped 1 medium cucumber, coarsely chopped 1 small red onion, chopped 1 C. chickpeas (4 gm fat) ¼ C. parsley & dill, chopped (or 1 ½ Tbsp dried) Olives, optional (2 Tbsp sliced = 2 gm fat) Lemon juice Olive oil & lemon dressing: 1 Tbsp olive oil (14 gm fat) ¼ C. lemon Juice ½ tsp salt pepper To prepare: Whisk together dressing ingredients. Toss salad ingredients together in a bowl. Mix all ingredients together. Enjoy cool as a side or appetizer.

Southwestern Salad Serves: 4 Grams of Fat Per Serving: 1 gram (3 grams w/ tortilla chips). Count fat grams of selected dressing Prep Time: 15 minutes Cooking Time: 0 Recipe Adapted From: Salad from The McDougall Quick & Easy Cookbook, John McDougall. Dressing from TheDailyMeal.com Ingredients: 4 C. chopped lettuce 15-oz. can black beans, drained & rinsed (2 C.) (4 gm fat) 15-oz. can corn, drained (or 2 C. frozen corn kernels, thawed) 1 red bell pepper, chopped ¾ C. (1 bunch) green onions, chopped ½ C. (1 small bunch) cilantro, chopped Chipotle Honey Vinaigrette (3 gm fat): ¾ C. balsamic or red wine vinegar 1 tsp salt (optional) 2 Tbsp honey 1 Tbsp chipotle peppers in adobo sauce (1 gm fat) 1 tsp ground cumin 1 tsp garlic powder or minced fresh garlic 1 tsp freshly chopped oregano or cilantro ½ C. soy yogurt (optional) (2 gm fat) To Prepare: 1. For the chipotle dressing, combine the ingredients in a food processor or blender. 2. Combine salad ingredients in a bowl. 3. Drizzle dressing over the vegetables and toss. 4. Serve at once. Enjoy with baked tortilla chips (up to 2 gm fat).

Variation: Set the lettuce aside. Prepare the dressing and toss in with the other vegetables. Serve the bean mixture on a bed of finely shredded cabbage or make lettuce wraps. 61

Caribbean Rice & Bean Salad Serves: 6 Grams of Fat Per Serving: 2 grams Prep Time: 15 minutes Cooking Time: 30 minutes (0 if rice is prepared ahead of time) Recipe Adapted From: The REAL Diet Cookbook, OHSU OCTRI Bionutrition Unit Ingredients: For the salad: ¾ C. dry rice (or 2 ½ C. cooked) (5 gm fat) 15-oz. can beans, rinsed & drained well (4 gm fat) 15-oz. can corn, well drained 2 small bell peppers (red & yellow), seeded & chopped 6 green onions (about 1 C.), chopped ½ C. cilantro, chopped Dressing: 1 Tbsp olive oil (14 gm fat) (optional) 2 Tbsp apple cider or red wine vinegar 2 Tbsp lime juice (juice of 1 lime) 1 Tbsp Dijon mustard 2 tsp cumin 2 cloves (about 2 tsp) fresh garlic, minced Salt & pepper, to taste 1/8 tsp cayenne pepper (if you like spice) To prepare the dressing: In a small bowl whisk together oil, vinegar, lime juice, mustard, cumin and garlic until well blended; season with salt, pepper & cayenne pepper to taste. To prepare the salad: 1. Cook the rice according to the directions on the package. Let cool. 2. In a medium bowl combine the cooked rice, beans, corn, bell peppers and green onions. Add in enough dressing to moisten; toss to combine (you don’t have to use the full amount of dressing). Adjust salt & pepper. 3. Cover and chill, or enjoy warmed. Top with the cilantro. Tip: Use microwave-in-bag rice to cut down on prep time 62

Taco Salad Serves: 1 Grams of Fat Per Serving: 17-22 grams * Prep Time: 10 minutes Cooking Time: 15 minutes Recipe Adapted From: Above MS Recipe Book, Biogen Ingredients: 3 C. chopped lettuce (Romaine) 4 oz. 99% lean ground turkey cooked in taco seasoning (2 gm fat) or ¼ package firm tofu (5 gm fat), cooked ½ C. black beans (1 gm fat) 1 C. cooked bell peppers and onions (oil-free) 2 Tbsp low-sodium salsa, divided ¼ medium avocado, sliced (5 gm fat) 1 Tbsp Reduced-fat vegan mayonnaise (5 gm fat) 1 Tbsp shredded vegan cheese (2 gm fat) or nutritional yeast (0 gm fat) 4 tortilla chips, crumbled (4 gm fat) To Prepare: 1. Toss lettuce, turkey (or tofu), beans, and vegetables in a large bowl with 1 tablespoon of salsa. Transfer to a plate. 2. Top salad with remaining salsa, avocado, vegan mayonnaise, vegan cheese, and tortilla chips. 3. Enjoy!

5. Pasta, Rice, and Grains 65

Cooking dry pasta in the microwave oven In a microwave-safe bowl combine ½ cup water and 1 cup pasta. Place the bowl on top of a plate just in case any water spills over. Add water to the bowl so the pasta is covered, about 1-in. deep. The pasta will grow in size, so be sure to have enough water. You can always drain out the extra if you add too much. Take the suggested cooking time from the pasta and add 3-4 min. Check on the pasta when it’s done and sample a piece or two. If the pasta is at desired doneness, strain the pasta over the sink. If it’s not at desired doneness just return to the microwave for a few more minutes. Place the pasta on a plate or bowl and add whatever sauce you would like. Tip: If microwaving spaghetti, break into thirds and heat. Option: Put chopped onion, garlic, carrot, and a couple of splashes of water to moisten into a large microwave safe bowl. Microwave for 3 min. Add chopped tomatoes, seasonings (oregano) and black pepper to the bowl. Heat for an additional 1-2 min. Stir in with the pasta for an easy meal!

Cooking dry rice in the microwave oven In a microwave-safe dish or bowl, combine 1 cup long-grain white rice with 2 cups water (add ½ tsp salt if desired). Microwave, uncovered (or loosely covered; rice must aerate), for 15 min. until the rice is tender and the liquid is absorbed. Fluff with a fork or spoon.

BUILD A GRAIN BOWL Use this simple, flexible formula to build a balanced meal that meets your nutrition requirements. Great for when you are short on time, or need a recipe to help empty out the fridge!

1. START WITH STARCH (1 serving = 1/2 cup of cooked grains)  1 cup Rice (brown or white)  1 cup Couscous, Quinoa, or other grain (barley, bulgur)

2. ADD SOME PROTEIN    

4 oz Chicken breast 4 oz Tofu 3 Egg whites 4 oz White Fish fillet or canned tuna

 1 cup of Beans or edamame  ¼ cup Nuts (almonds, cashews, hazelnuts, walnuts)

3. THROW IN SOME FRUIT OR VEGGIES (1 serving = ½ cup of cooked vegetables)      

Leafy greens (spinach, bok choy) Bell peppers Peas Potatoes Beets Squash

    

Purple cabbage Green beans Corn Cucumber Berries

4. SEASON, SPICE, ADD SAUCE     

Barbecue sauce Horseradish Bragg Amino Acid Spray Hot sauce Ketchup

   

Miso paste Worcestershire Teriyaki sauce Vegetable broth

Vegan Mac ‘n’ cheese Serves: 4 (Makes 1 1/3 C.) Grams of Fat Per Serving: cheesy sauce 12 grams * (lower fat version 7 grams), veggie sauce 2.5 grams Prep Time: 10-30 minutes Cooking Time: 15 minutes Recipe Adapted From: veganricha.com (cheesy sauce); brandnewvegan.com (veggie sauce); blog.fatfreevegan.com (cauliflower recipe) Pour either of these two cheese-like sauces over the base of your choice: cooked pasta, steamed cauliflower, or a mix of the two! Ingredients: Your choice of base: 1 C. elbow macaroni or dry pasta (2 gm fat) or 1 small head cauliflower, pre-cut or chopped Bread crumbs if desired Cheesy Sauce: 1/2 C. cashews, raw (24 gm fat) Lower-fat version: Use ½ C. flour instead of cashews (1 gm fat) 1/2 cup nutritional yeast (2-4 gm fat) 3 Tbsp all-purpose flour 2 Tbsp tapioca or other starch 2 tsp garlic powder 2 tsp onion powder 1 tsp ground mustard 1 tsp sugar 1 ½ tsp salt, adjust to taste 2 to 3 tsp paprika, smoked or regular 1/2 to 1 tsp black pepper 1 C. non-dairy milk (up to 4 gm fat) Variations: Add 1 tsp miso or soy sauce and/or lemon juice for additional flavor. Chipotle Mac: Add 1 tsp chipotle powder, 1 tsp smoked paprika and 1 tsp oregano. Cajun/Garam masala/Jerk Mac: Add 1 Tbsp cajun spice/garam masala/jerk seasoning to the mix. Sprinkle more on the cooked mac. 68

Creamy Veggie Sauce: Carrots help give this nutritious sauce a cheese-like appearance 16 oz. (about 3 medium) Yukon Gold Potatoes 2 carrots (or more to taste- see note below) ½ C. water ¼ C. nutritional yeast (plus an extra 2 Tbsp) (2 gm fat) 2 Tbsp lemon juice 1 tsp apple cider vinegar 1 tsp salt ½ tsp onion powder ½ tsp garlic powder ½ tsp brown or yellow mustard 1/8 tsp turmeric 1 C. non-dairy milk (up to 4 gm fat) Note: The more carrots you use, the more orange and sweeter the sauce becomes. To Prepare: To make the Cheesy Sauce Mix: 1. Process all ingredients except milk in a food processor or blender until powdered. It takes 2-3 mins. Blend/process for another minute, scrape the sides and blend again. (Check in between to feel the mixture if it is too gritty with pieces of nuts.) Process more until the mixture becomes more powdery with just a slight grittiness. 2. Add other flavors such as chipotle, cajun, garam masala and dry optional ingredients if desired. See below for options. 3. Store in a glass jar or ceramic airtight container. Place on the counter away from heat for up to a month. Refrigerate for freshness and longer life. When ready to use, combine ½ C powder with 1 C. non-dairy milk in a saucepan and bring to a boil. Simmer for a few minutes to thicken. For a cheesier or thicker sauce, add more cheese powder as desired. To make the Veggie Sauce: 1. Wash and scrub both potatoes and carrots. No need to peel, but peeling is recommended to obtain a smoother sauce. 2. Chop into uniform pieces and boil for 10 min., until soft. 3. Remove from heat and let rest for 5 min. 4. With slotted spoon, transfer carrots to blender. Add ½ C. of the hot potato water (more if needed to blend smoothly). Pulse to mix. 69

5. Add in the remaining ingredients and blend until smooth. Your creamy sauce is ready to use. To make Mac N’ Cheese with a pasta base: Cook pasta according to instructions on the package in salted water. Drain pasta, return to pan, and stir in 1/3 C. – ½ C sauce of choice until creamy and evenly coated. Top with bread crumbs & spices, or stir-in steamed veggies Tips: Add veggies! 5 minutes before pasta is done, stir in frozen peas or broccoli To bake into a casserole: Blend ½ C. of the mix with 1 ¼ C. non-dairy milk (or vegetable broth). Combine in a casserole dish with cooked pasta. Top with breadcrumbs, minced garlic, fresh herbs of choice and a spray of oil (5 seconds = 5 gm fat). Bake at 400°F for 20 min. To make “Mac N’ Cheese” with a cauliflower base: 1. Steam the cauliflower until very soft. To do this in the microwave: Place pre-cut or bite-sized cauliflower in a ceramic bowl. Sprinkle with 3-4 Tbsp water (or vegetable broth). Cover the bowl using a ceramic dish as a lid or a damp paper towel. Microwave for 3-5 min. (try 2 ½ min. first, then check vegetables, stir, and re-cover if needed). Vegetables can stay crisp and tender if you like them that way. Remove lid carefully. 2. Stir in sauce of choice and top with bread crumbs & spices Variation: Roast the cauliflower. Preheat oven to 400°F. Place cauliflower florets on a baking sheet lined with parchment paper. Sprinkle vegetable broth and salt and pepper to taste. Bake for about 15 min., until a little tender and beginning to brown on the edges. Stir in garlic, minced shallots, paprika, or any additional seasonings and bake for another minute. Remove from oven, let cool, and continue on with Step 2.

One Pot Creamy Pumpkin Pasta Serves: 4 Grams of Fat Per Serving: 9 grams Prep Time: 10 minutes Cooking Time: 10 minutes Recipe Adapted From: kitchentreaty.com Ingredients: 8 oz. linguine pasta (4 gm fat) 4 C. low-sodium vegetable broth 1 C. pumpkin puree (1 gm fat) ½ C. Chardonnay (Chardonnay or another wine on the dry side) 1 Tbsp olive oil (14 gm fat) ½ medium onion, chopped small (about 1 C.) 3-4 large cloves garlic, peeled & minced (about 2 Tbsp) ½ tsp ground nutmeg 1/8 tsp crushed red pepper flakes (or more or less to taste) 1 tsp salt plus more to taste ¼ tsp freshly ground black pepper plus more to taste 1 oz. (¼ C.) vegan cream cheese or vegan herbed cream cheese (optional, 10-18 gm fat) 1 small bunch parsley, chopped To Prepare: 1. Add all ingredients except the vegan cheese and parsley (and any additional salt and pepper) to a large, heavy pot (e.g., 7-quart dutch oven). 2. Place the pot over high heat and bring to a rolling boil. As soon as it comes to the rolling boil, set the timer for 9 min. Stir and toss as it cooks, stirring frequently for the first few minutes and then constantly as it thickens and begins to stick to the bottom of the pot. When the 9 min. is up, the pasta should be tender and the sauce will have thickened slightly. If the pasta is not yet cooked, continue for one more minute. Remove from heat. 3. Crumble vegan cheese into the pasta. Stir gently until melted and combined. Let sit for 5 min. (at this point, the pasta will seem somewhat soupy, but it will thicken as it sits). 4. Stir and taste. Add additional salt and pepper if desired. 5. Divide between bowls and sprinkle parsley over the tops.

Mushroom Stroganoff Serves: 4 Grams of Fat Per Serving: 4 grams Prep Time: 15 minutes Cooking Time: 1 hr 30 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 12-oz. package fettuccine (12 gm fat) 2/3 C. water 1 large chopped onion 3 C. sliced, fresh white mushrooms 2 C. sliced, fresh shiitake mushrooms 1 C. sliced fresh oyster mushrooms; dash cayenne (1/8 tsp if you like a little spice) 3 Tbsp white wine 3 Tbsp reduced-sodium soy sauce 1 C. soy milk (4 gm fat) 1 C. vegetable broth 2 Tbsp cornstarch mixed in Âź C. cold water fresh ground pepper fresh parsley to garnish To Prepare: 1. Cook fettucine according to the instructions on the package. 2. Combine onions and water in a large nonstick frying pan and cook for 2-3 min. 3. Add mushrooms and cook until they are slightly limp. 4. Stir in the remaining ingredients except for the cornstarch mixture. Cover and cook over low heat for 20 min., stirring occasionally. 5. Add cornstarch and stir until thickened, additional 50 min. 6. Season with fresh ground pepper to taste. Serve mushroom mixture over warm fettuccine. 7. Garnish with minced chives or flat-leaf parsley, if desired.

Bowtie Pasta with Artichokes and Roasted Peppers Serves: 6 Grams of Fat Per Serving: 3 grams Prep Time: 25 minutes Cooking Time: 20 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 2 bell peppers 1 lb. package farfalle (bowtie pasta) (8 gm fat) 5 oz. marinated artichoke hearts, cut into quarters (4 gm fat) Â˝ C. (50 g) pitted kalamata olives (6 gm fat) 8 oz. (1 package) baby spinach leaves To Prepare: 1. Roast the peppers: Preheat oven to 400Â°F. On a baking sheet, roast the bell peppers for about 30 min., until the skins start to blister and darken. Remove the bell peppers from the oven and place in a small bowl. Cover with plastic wrap and let cool for 10 min. 2. Remove the seeds from the bell peppers and slice into strips. 3. Cook the farfalle in a large pot of salted boiling water until al dente, following package instructions. Drain. 4. Combine the farfalle, bell peppers, artichokes, and olives in a large pan and heat just until warmed through. 5. Add the spinach. Toss well and serve warm.

Creamy Penne Pasta with Chicken & Peas Serves: 6 Grams of Fat Per Serving: 9.5 grams Prep Time: 10 minutes Cooking Time: 20 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 1 lb. package penne (12 gm fat) Â˝ C. Reduced-Fat vegan mayonnaise (40 gm fat) 10 oz. can cooked chicken breast, coarsely shredded, drained (5 gm fat) 1 C. peas (fresh or thawed from frozen) Freshly ground black pepper To Prepare: 1. Cook the penne in a large pot of salted boiling water until al dente, following package instructions. Drain and set aside. 2. Warm the vegan mayonnaise and chicken in a large frying pan over low heat for 4 min. (or, combine in a bowl and heat in the microwave, 1-2 min). 3. Add the peas and cook/heat for 1 min. Remove from the heat. 4. Add the penne to the pan with the chicken sauce. Season with black pepper. Combine and serve hot.

Rainbow Risotto Serves: 6 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 15 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: 4 C. vegetable broth 1 C. uncooked Arborio (short- or medium-grain) rice (4 gm fat) 1 onion, finely chopped 2 C. broccoli florets 1 C. finely chopped zucchini 1 C. frozen corn kernels, thawed 1 C. finely chopped red bell pepper 1 C. finely chopped green bell pepper 1 Tbsp soy sauce 2 C. chopped spinach (or spinach leaves) Fresh ground pepper, to taste Hot sauce, if desired To Prepare: 1. Place 3 Â˝ C. of broth in a saucepan and bring to a boil. 2. Stir in the rice, reduce heat to low. Cook, stirring frequently, until the broth is absorbed, about 15 min. 3. Meanwhile, place the remaining Â˝ C. broth in a large nonstick frying pan. Add onions, broccoli, zucchini, corn, and bell pepper. Cook, stirring occasionally for 10 min. 4. Add the soy sauce. Cook about 3 min. 5. Combine the rice in the vegetable mixture. Add the spinach. Season with fresh ground pepper before serving. Tip: Brighten up the dish with a squeeze of lemon, 2 Tbsp juice or apple cider vinegar in place of broth, or your favorite seasonings.

Fried Rice with Egg Whites Serves: 4 Grams of Fat Per Serving: 1.5 grams Prep Time: 10 minutes Cooking Time: 25 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 3 C. cold cooked rice, grains separated (instructions below), (6 gm fat) 8 egg whites (2 C.) 1 lb. (1 large container) white or button mushrooms, thinly sliced 2 Tbsp and 2 tsp low-sodium soy sauce, divided 4 scallions (green or spring onions), thinly sliced 15 oz tin of peas and diced carrots (optional) To Prepare: To cook rice (the rice is best if made the night before): 1. Use 2 C. medium- or long-grain rice + 3 C. water. In a large saucepan, bring the water and Â˝ tsp salt to a boil. Add the rice and cook over medium heat for 10-15 min., until tender. Set aside and allow to cool. Fluff the rice to separate the grains. Cook egg whites and fry the rice: 2. Combine the egg whites with 2 tsp soy sauce and beat lightly 3. Fry the egg white mixture in a large nonstick frying pan over medium heat, about 3-5 min. Set aside. 4. Cook the mushrooms in a large nonstick frying pan over medium heat for 5 min., just until they start to tender. 5. Add the rice, soy sauce, peas and carrots, and egg whites. Cook, stirring, for 3-4 min., breaking up the egg whites with your spatula. Toss in the scallions. Set aside and keep warm. 6. Arrange the fried rice on individual serving plates. Pair with 2 C. cooked vegetables or a salad.

Polenta Serves: 4 (Makes about 4 C.) Grams of Fat Per Serving: 1 gram Prep Time: 5-10 minutes Cooking Time: 10 minutes Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 4 C. water or veg broth 1 C. cornmeal (5 gm fat) 2 tsp garlic powder ½ tsp salt 1 tsp Italian seasoning (blend of dried basil, sage, thyme, rosemary, & oregano) To Prepare: 1. In a saucepan, bring water (or broth) and salt to a boil. Stir in remaining ingredients. 2. Boil for 5 to 10 min. over medium heat, stirring the polenta frequently, until the cornmeal is tender and there are no lumps. 3. Reduce heat to a simmer as the polenta thickens. Polenta is done and can be eaten when the texture is creamy. Tip: Leftover Polenta- Polenta will solidify into the shape of the container in which you store it. Pour into a non-stick 8x8” pan. You can serve this hot, or let cool in the refrigerator until set (2 hours). If serving cold, cut into squares or cut with a cookie cutter into shapes. Store in an airtight container until needed. Polenta slices can be grilled, fried, or roasted. To use, reheat in the microwave oven. You can make it creamy again by warming it with a little broth, soymilk, or water, and stir vigorously. It won’t be as creamy as it was originally, but re-moistened. Polenta also tastes great in place of noodles: top with spaghetti sauce or stew. Or eat it plain. Pair with vegetables or a side of salad. 79

Baked Red Beans & Rice Serves: 4 Grams of Fat Per Serving: 1 gram Prep Time: 12 minutes Cooking Time: 1 hour Recipe Adapted From: Quick-Fix Vegetarian (healthy home-cooked meals in 30 minutes or less), Robin Robertson Ingredients: 1 C. uncooked long grain rice (see “How to Cook Grains” for water ratio to try another grain) (2 gm fat) 1 ¼ C. vegetable broth 2 C. tomato salsa 16-oz. can (2 C.) dark red kidney beans, drained & rinsed (2 gm fat) ½ tsp chili powder 1 tsp salt & freshly ground pepper To Prepare: 1. Preheat the oven to 350°. 2. Combine the rice and vegetable broth in a large (2-quart) casserole dish. 3. Stir in the salsa, kidney beans, and chili powder. Add salt and pepper to taste. 4. Cover tightly and bake until the rice is tender, about 1 hour. Pairs nicely with a green salad! Tip: Cut the cooking time in half by heating the vegetable broth and using quickcooking rice.

Mexican Pizza Serves: 4 Grams of Fat Per Serving: 2 grams if using fat-free crust / 3 grams if using low-fat Prep Time: 15 minutes Cooking Time: 10 minutes per pizza Recipe Adapted From: “The All You Can Eat Cookbook”, John McDougall Ingredients: 4 large tortillas (or other flatbread) (low-fat, up to 2 gm fat each) Alternative: 1 large fat-free/low-fat pizza crust (low-fat, up to 2 gm fat each) 1 ¼ C. salsa 15-oz. cans fat-free/low-fat refried black or pinto beans (2 gm fat) ¾ C. chopped green onions ¾ C. chopped tomatoes ¼ C. (4 Tbsp) sliced black olives (3 gm fat) 2 Tbsp canned, chopped green chilies 2 C. shredded lettuce Shredded vegan cheese and sour cream if desired (increases fat content) To Prepare: 1. Preheat oven to 450°F. 2. Spread the refried beans evenly over the tortilla. 3. Spread ½ of the salsa evenly over the beans. 4. Top with tomatoes, olives, chilies, and vegan cheese (if desired). Sprinkle with green onion. 5. Bake for 10 min. 6. Remove pizza from oven. Layer with lettuce and top with remaining salsa and vegan sour cream (if desired). Tip: Get creative with flatbread or tortilla pizzas! Slather a layer of seasoned mashed potatoes over toasted flatbread. Top with variations of tomato sauces, or your own medley of sautéed or grilled vegetables – onion, garlic, zucchini, bell pepper, sliced tomato. Use Italian herbs or garnish with fresh basil. Add egg whites for extra protein!

6. Chicken, Fish & Tofu 83

Cooking chicken in the microwave oven Place boneless, skinless chicken breasts in a single layer in a microwave-safe baking dish. Add enough flavorings such as garlic, salt, and pepper over the chicken. Pour broth or water over the seasoned breasts. Microwave times will vary. Cover the dish and cook on high for 4 min., until chicken is cooked evenly on one side. Remove the dish from the microwave and uncover. Caution as the dish will be very hot. Turn the chicken pieces over and cover the baking dish again. Cook the chicken for another 5 min. and remove from the microwave. Check to see if the chicken is cooked all the way through and no longer pink. The internal temperature should register at 165Â°F with a meat thermometer. If the chicken is not done, continue cooking at 1-minute intervals until it is done. When done, remove it from the microwave and let sit for 2 min. before serving. Refrigerate any leftovers. Eat the refrigerated leftover chicken within a couple of days.

Cooking fish in the microwave oven Season pieces of fillet with salt and pepper and place in a shallow microwave-safe baking dish with 1 Tbsp white vinegar and enough water to reach halfway up the fish. Cover and microwave until the fish is opaque through, 3 to 4 min. If the fish is not fully cooked, microwave, covered, in 45-second intervals. Remove from liquid and serve.

One-Pan Roasted Chicken & Vegetables Serves: 4 Grams of Fat Per Serving: 12 grams Prep Time: 20 minutes Cooking Time: 40 minutes Recipe Adapted From: ChelseasMessyApron.com Ingredients: 1 lb. boneless skinless chicken breasts (8 gm fat) 1 Tbsp dried rosemary (3 Tbsp fresh) 2 tsp dried oregano ½ teaspoon EACH: garlic powder, onion powder 1 tsp paprika Seasoned salt and pepper 1 large lemon, juice and zest 2.5 Tbsp olive oil, separated (1 Tbsp, 1 Tbsp, 0.5 Tbsp) (35 gm fat) 1.5 - 2 pounds (1 package) pre-cut butternut squash 1 large yellow onion, coarsely chopped 1 head (1 heaping cup) broccoli, chopped (can be fresh or frozen) ½ Tbsp minced garlic Optional: 1/2 tsp red pepper flakes Serving suggestion: serve with rice, if desired (additional 2 gm fat per cup) To Prepare: 1. Dab the chicken breasts with paper towel to dry. Remove any fat and then slice the chicken ½-inch thin. Place in a medium sized bowl. 2. In a small bowl, combine the rosemary, oregano, garlic powder, onion powder, paprika, seasoned salt (to taste; start with ½ teaspoon), and pepper (to taste, start with ¼ teaspoon). If desired, mix in the ½ teaspoon red pepper flakes. Stir to combine and then take half of the seasoning mix and add to the chicken with ONE tablespoon of olive oil and the zest and juice of 1 lemon. With your fingers, toss the chicken, olive oil, lemon, & seasoning mix until the chicken is well coated. Cover and place in the fridge for 30 minutes. Meanwhile, continue with prep. 85

3. Preheat the oven to 425Â° F. Line a large baking sheet with parchment paper for easy clean-up. Coarsely chop the onion (quarter the onion and then cut each piece into 2 or 3 sections). 4. Place the butternut squash and onion on the prepared sheet pan. Add another tablespoon of olive oil and most of the remaining seasoning mix (leave 1 teaspoon). Toss with your hands to generously coat everything and place in the preheated oven for 20 minutes. 5. Meanwhile, chop the broccoli into bite-sized pieces. Remove the pan from the oven and toss the veggies and section them off to one half. Add the broccoli and minced garlic to the other half and toss with the last Â˝ tablespoon olive oil and last teaspoon of seasoning mix. Toss to coat and then toss the broccoli with the other veggies and section to one half of the tray. 6. Remove the chicken from the fridge and drain off ALL the liquid (I like to pick up the chicken with a cupped hand and shake it off a few times). Add to the sheet pan and ensure the chicken pieces are separated (not on top of each other) so they can fully cook. 7. Return to the oven and cook for another 15-20 minutes or until chicken registers 165Â°F and vegetables are to desired tenderness. While the sheet pan is in the oven, change to a HIGH broil and cook for 1-2 more minutes (doing this adds a nice char) Watch it carefully to avoid burning.

Slow-Cooker Chicken Chili Verde Serves: 8 Grams of Fat Per Serving: 5 grams (3 grams + up to 2 grams rice/tortillas) Prep Time: 10 minutes Cooking Time: 8 hours Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 2 lb. (4 to 6) boneless, skinless chicken breasts (16 gm fat) 8-oz. canned diced green chilies (fat-free) 4 garlic cloves, crushed 1 C. diced onion Optional garnish: 3 oz. (1 small can) diced olives (14 gm fat) Serve with: 1.5 C. rice (4.5 C. cooked) (9 gm fat) To Prepare: 1. Cook rice according to the directions on the package. 2. Place the chicken and the rest of the ingredients in the slow cooker. 3. Cover and cook on low for 8 hours. 4. Serve over rice. Garnish with olives if desired. Variation: Skip the rice and serve wrapped in a tortilla (2gm fat)

Chicken Cacciatore Serves: 8 (4 oz. servings) Grams of Fat Per Serving: 5 grams + enjoy with up to 2 gm fat from grain Prep Time: 20 minutes Cooking Time: 1 hour 15 minutes Recipe Adapted From: The REAL Diet Cookbook, OHSU OCTRI Bionutrition Unit Ingredients: 2 lb. boneless, skinless chicken breast (or approx. 4 skinless bone-in chicken breast halves) (16 gm fat) ½ tsp salt, plus more to taste ½ tsp freshly ground black pepper, plus more to taste 1 tsp olive oil (5 gm fat) 1 medium onion, cut in half, then thinly sliced into half-moons 1 bell pepper, cut into slices 8 oz. (1 container) white mushrooms, thinly sliced (about 2 ½ C.) 2 cloves (about 2 tsp) minced garlic ½ C. dry white wine 14.5-oz. can diced tomatoes, with juices, no salt added 1 tsp dried oregano ¼ tsp red pepper flakes, or more to taste Serve with: 1½ C. rice (4.5 C. cooked) (9 gm fat) To Prepare: 1. Cook rice according to the directions on the package 2. Rinse the chicken, pat dry, and sprinkle with salt and pepper. 3. Warm a lightly-oiled frying pan over medium-high heat and brown the chicken on both sides, about 8 min. total. Transfer the chicken to a plate and set aside. 4. Reduce the heat under the skillet to medium. Add the onion and bell pepper, cover, and cook, stirring a few times, until the vegetables begin to soften, about 5 min. 5. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown, about 10 min. Add the garlic and cook, stirring, for 30 sec. 6. Add the wine and cook until reduced by half. Add the tomatoes and their juices, the oregano, and red pepper and simmer, covered, for 10 min. 7. Return the chicken breasts to the pan and simmer, covered, until cooked through, about 20 more min. 89

Tandoori Chicken Serves: 4 Grams of Fat Per Serving: 5 grams (3 grams + 2 grams rice/grain) Prep Time: 10 minutes + 4 to 6 hours to marinate Cooking Time: 35 minutes Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 1 lb. or 4 small boneless, skinless chicken, cubed (8 gm fat) 1 C. plain soy yogurt (4 gm fat) 2 garlic cloves, pressed 1 ½ tsp ginger powder 1 tsp paprika 1 Tbsp lemon juice 1 Tbsp curry powder* ½ tsp salt Serve with: 1 C. rice (3 C. cooked) (6 gm fat) To Prepare: 1. Cook rice according to the directions on the package. 2. Combine all of the ingredients except the chicken in a medium mixing bowl. Mix well. Add the chicken and toss so the chicken is evenly coated. Cover and marinate in the refrigerator for at least 4 to 6 hours. 3. Place the chicken on a baking pan and baste with the marinade, reserving ½ C. of marinade in the bowl. Cover the chicken with foil, bake at 400° for 20 min. Baste the chicken with the remaining marinade; reduce the heat to 350°, and bake uncovered for an additional 15 min. 4. Serve with rice. *Tip: If you don’t have curry powder, use 1 Tbsp ground cumin + ½ tsp cinnamon + ½ tsp cloves in its place. The chicken can be grilled over a barbecue—just cut larger cubes. Marinate as directed. Grill the meat until cooked thoroughly, basting during the last 10 min. of cooking.

Chicken or Tofu Fajitas

Makes 8 fajitas (Serves 4) Grams of Fat Per Serving: 4 grams (chicken), 7 grams (tofu) per fajita Prep Time: 15 minutes Cooking Time: 25 minutes (stovetop), 6 hours (slow-cooker) Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 1 lb. boneless, skinless chicken breasts (4 small skinless chicken breasts) (8 gm fat) or 12-16 oz. package firm tofu, patted dry (20 gm fat) Dash of salt 1 onion, chopped/sliced thin 3 cloves garlic, pressed 1 tsp chili powder 1 tsp cumin Salt, to taste 1 Tbsp lime juice 1 bell pepper, chopped/sliced thin 8 (7-in.) fat-free flour tortillas Optional: 1 tsp oil (5 gm fat) To Prepare: Stovetop Cooking: 1. Use 1 tsp oil to coat the pan. Brown the chicken (left whole or sliced) or tofu (cut into cubes or slices) over medium heat by cooking on both sides, about 10 min. total. Add salt. 2. Add in the onions. Cook with the chicken/tofu until tender. 3. As you stir, continue to add the garlic, chili powder, cumin, salt (optional), and lime juice. Cook the chicken/tofu evenly through, about 10 min. Stir in bell pepper. The internal temperature of the chicken will register 165°F with a thermometer. 4. Shred the chicken with a knife. Serve a few pieces of chicken/tofu and vegetables on a flour tortilla. Wrap the tortilla around the contents to eat. Slow Cooker (chicken only –slow cooker is not recommended for tofu): 1. Slice chicken into ½-inch strips (or leave whole and slice when done). Place the chicken in the slow cooker. Top with the salt, onion and bell pepper. 2. In a small bowl, combine the garlic, chili powder, cumin, salt, lime juice, and oil. Pour over the onions and peppers. 92

3. Cover and cook chicken on low for 6 hours. 4. Using a slotted spoon, serve a few pieces of chicken and vegetables on a flour tortilla. Wrap the tortilla around the contents to eat. Enjoy any extra drippings as a sauce. * Variation: Add rice and beans and chopped tomatoes or salsa.

Teriyaki Chicken or Tofu Serves: 4 (4 oz. servings) Grams of Fat Per Serving: 2 grams (chicken), 5 grams (tofu) Prep Time: 10 minutes Cooking Time: 15 minutes tofu, 15 minutes to 3-8 hours chicken Recipe Adapted From: OHSU MS Center Ingredients: Âź C. to 1/3 C. teriyaki sauce (fat-free) 1 lb. or 4 small skinless chicken breasts (8 gm fat) or 4 slices (12-16 oz. package) firm tofu, patted dry (20 gm fat) 2 bell peppers, sliced 1 onion, sliced Serve with: 1 C. rice (3 C. cooked â&#x20AC;&#x201C; 2gm fat per cup) To Prepare: 1. Cook rice according to the directions on the package. Slow Cooker (*if using tofu, do not cook with slow cooker): 1. Place the chicken in the slow cooker. Lay the sliced onion and bell pepper over the chicken. 2. Pour the sauce over them. 3. Cover and cook on low for 6-8 hours or on high for 3-4 hours. 4. Serve with rice or desired grain and choice of vegetables. Stovetop Cooking: 1. Brown the chicken or tofu cut into strips over medium heat by cooking on both sides, about 10 min. total. 2. Pour sauce over the chicken/tofu to cook. As you stir, add the sliced onion & bell pepper. Cook together until the onions are translucent and tender. 3. Serve with rice or desired grain and choice of vegetables.

Slow-Cooker Jerk Chicken Serves: 4 (4 oz. servings) Grams of Fat Per Serving: 6 grams (4 grams + up to 2gm grain) Prep Time: 10 minutes Cooking Time: 5 hours Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 1 lb. or 4 small skinless chicken breasts (8 gm fat) Jerk Paste: 6 green onions, cut in 1-in. pieces 2 Tbsp chopped fresh ginger 2 cloves garlic, pressed 1 tsp allspice 1 jalapeĂąo pepper Â˝ tsp salt (optional) 1 Tbsp lime juice 1 tsp oil (5 gm fat) (optional) 1 Tbsp honey 1 tsp black pepper Serve with: 1 C. rice (3 C. cooked) To Prepare: 1. Cook rice according to the directions on the package. 2. In a blender combine all the ingredients except the chicken. Continue to blend on high for 1 to 2 min. until a paste forms. 3. Place the chicken in the slow cooker. Spread the sauce over the chicken. Cover and cook on high for 1 hour, then on low for 4 hours. Stir once every hour. 4. Serve over rice or desired grain (up to 2 gm fat) and choice of vegetables.

Spicy Chicken or Tofu with Soba Noodles Serves: 4 Grams of Fat Per Serving: 4 grams (chicken), 7 grams (tofu) Prep Time: 15 minutes + 1 hour to marinate Cooking Time: 15 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 4 boneless, skinless chicken breasts (8 gm fat) or 4 slices of tofu (12-16 oz. package), patted dry (20 gm fat) 1 ½ tsp Chinese five-spice powder 2 Tbsp low-sodium soy sauce (or to taste), divided 14 oz. dried soba noodles (8 gm fat) ¼ C. chopped fresh cilantro leaves (or 2 tsp dried coriander) To Prepare: 1. Coat the chicken or tofu in the five-spice powder and 1 Tbsp of the soy sauce in a medium bowl. 2. Cover with plastic wrap (cling film) and refrigerate for 1 hour. 3. Cook the soba noodles in a large pot of salted boiling water for about 5 min., until al dente. Drain and rinse under cold running water. 4. Place the noodles in a large bowl. Mix in the remaining soy sauce and cilantro. Set aside. 5. Grill the chicken or tofu in a grill pan over medium-high heat for 5 min. on each side until cooked evenly through. Or, Roast the chicken in the oven 20 min. at 350°. Bake tofu at 375° for 20 min. 6. Let rest in a warm place for 5 min., then slice and serve hot with the noodles. Enjoy with a side of vegetables.

Grilled Chicken with Strawberry & Mint Salsa Serves: 6 Grams of Fat Per Serving: 1.5 grams Prep Time: 15 minutes Cooking Time: 45 minutes Recipe Adapted From: Fred Meyer online- https://www.foodsco.net

Ingredients: 2 C. chopped strawberries ¼ C. chopped mint ½ C. diced red or white onion 2 Tbsp lime juice 1 Tbsp diced jalapeño pepper 2 tsp lime zest 1 lb. boneless, skinless chicken breasts (about 4, 6 oz. each) (8 gm fat) ½ tsp salt ½ tsp freshly ground black pepper To Prepare: 1. Combine strawberries, mint, onion, lime juice, jalapeño, and zest in a medium bowl. Stir well and let sit at room temperature for 30 min. to allow flavors to meld. 2. Preheat grill to medium-high heat. 3. Grill chicken 5 min. on each side or until it registers 165°F internally with a meat thermometer. 4. Spoon salsa over chicken and serve. Enjoy with your favorite grain, a side of fruit, and dry roasted vegetables – Count any fat grams.

Easy “BBQ” Tempeh Serves: 4 Grams of Fat Per Serving: 6 grams Prep Time: 5 minutes Cooking Time: 10 minutes Recipe Adapted From: OHSU MS Center Here’s a very simple tempeh recipe with just three main ingredients! Dress it up with garlic, ginger, herbs, or other spices and seasonings. Watch out though, tempeh is higher in fat (but also higher in protein). Count your fat grams based on the serving amount below. Liquid smoke can be purchased at many major grocery stores. Enjoy this protein source in sandwiches, on top of salads, or in a rice bowl! Ingredients: 8 oz. package tempeh (22 gm fat), sliced thin and flat for 4 servings 2 Tbsp teriyaki sauce (up to 2 gm fat) 2 tsp liquid smoke 2 tsp chopped garlic To Prepare: 1. Gently marinade tempeh by stirring ingredients together in a wide dish. Make sure the tempeh is well coated on all sides! 2. Heat non-stick pan over medium heat. Transfer tempeh onto pan. Cook tempeh for 5 min. on each side until golden brown. Pour any leftover dressing onto tempeh. 3. Let cool for 5 min. before serving. Enjoy as sandwich slices or an extra protein source in your dishes.

Chicken or Tofu Stir-Fry Serves: 4 Grams of Fat Per Serving: 4 grams (chicken); 7 grams (tofu) – including rice. Prep Time: 30 minutes Cooking Time: 15 minutes Recipe Adapted From: KitchMe.com This recipe is easily customized! Use your favorite fresh, frozen, or canned vegetables and your preferred sauces or seasonings for a quick and nutritious low-fat meal. Ingredients: 1 lb. chicken breast (4 small) (8 gm fat) or 1 package tofu (12-16 oz), pat dry & cubed (can be cooked ahead of time) (20 gm fat) 2 cloves garlic, crushed 1 Tbsp grated fresh ginger 1 ½ Tbsp low-sodium soy sauce (or to taste), divided ½ C. vegetable broth, more or less to adjust Other seasonings/spices of your choice (chili sauce, pepper, fresh chile, etc.) 1 carrot, sliced 2 stalks celery, sliced 3 C. baby bok choy, sliced 1 C. snow peas or green peas 1 C. shredded napa cabbage 1 C. mung bean sprouts 1 bell pepper, cut into thin strips 4 green onions, cut into ½-inch pieces 5-oz. can sliced water chestnuts, drained Serve with: 4 C. cooked rice or rice noodles (up to 2 gm fat/cup) To Prepare: 1. Sauté the firmer vegetables (carrots, celery) in a large skillet or wok with the ½ C. of vegetable broth. Add the garlic, ginger, and the rest of the vegetables to cook, stirring occasionally, about 5 min. 2. Add the soy sauce, stir and cook for an additional 2-3 min. Add any additional seasonings and protein choice. 3. Pour the vegetable mixture over the rice or noodles. Toss to mix well, if desired. Serve at once. 100

Poached Tilapia Serves: 4 Grams of Fat Per Serving: 4 grams Prep Time: 10 minutes Cooking Time: 10 minutes Recipe Adapted From: crockpot.betterrecipes.com Ingredients: ½ C. water, more if desired 2 C. dry white wine 1 lemon, thinly sliced 2 shallots, thinly sliced 1 bay leaf Dried herbs & seasonings of your choice 1 lb. tilapia fillet (16 gm fat) Salt & pepper, to taste To Prepare:

Stovetop version:

1. Heat the water, white wine, lemon, shallots, bay leaf, and herb seasonings to a boil in a large saucepan. Add ½ tsp salt if desired. 2. Season the tilapia with salt and pepper and place in the liquid. Cover and cook over a simmer until the fish flakes easily, 5-7 minutes. Serve with lemon wedges. Crockpot version: 1. Combine the water, white wine, lemon, shallots, bay leaf, and seasonings in the crockpot (add ½ tsp salt if desired). Cook on high for 30 min. 2. Season the tilapia with salt and pepper and place in the liquid. Cover and cook on low for 1 hour until the cod flakes easily. Serve with lemon wedges.

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Baked Fish with Capers and Lemon Serves: 4 Grams of Fat Per Serving: 4 grams Prep Time: 5 minutes Cooking Time: 15 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 4 (6 oz. raw portions) firm white fish (tilapia, red snapper, cod, or halibut) (16 gm fat) 1 Tbsp capers, rinsed 1-2 lemons w/ peel, thinly sliced 3 C. arugula 3 large tomatoes, diced To Prepare: 1. Preheat the oven to 350Â°F. Line a large baking sheet with aluminum foil. 2. Place the fish on the foil, sprinkle with capers, and cover with the slices of lemon. 3. Cover with foil, so that fish is entirely encased and the juices do not spill out during cooking. 4. Bake for 12-15 min. or until the fish is opaque and flakes easily with a fork. If using a meat thermometer, the center should reach 145Â°F. 5. Combine the arugula and tomato in a medium bowl, tossing to combine. Season as desired. 6. Divide the fish and salad evenly among four serving plates. Serve hot.

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Baked Fish Steaks with Roasted Tomatoes Serves: 4 Grams of Fat Per Serving: 9 grams Prep Time: 5 minutes Cooking Time: 15-20 minutes Reciped Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 6 Roma tomatoes, halved ½ C. black olives (6 gm fat) 4 (8 oz.) firm white fish steaks, e.g., cod, mahi mahi, or snapper, cut ¾-in. thick (16 gm fat) 4 C. arugula leaves Optional: 1 Tbsp extra-virgin olive oil (14 gm fat) To Prepare: 1. Preheat oven to 400°F. 2. Combine the tomatoes and olives in a medium baking dish and dry roast; or brush with the oil. 3. Bake for 5-10 min. Add the fish and bake for 10-12 min., until the flesh flakes easily or center reaches 145°F with a meat thermometer. 4. Remove the fish and keep warm. Stir in the arugula with the roasted tomatoes and olives, adding your own seasonings. 5. Divide evenly among four serving dishes and place the fish on top. Serve hot.

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Tuna Loaf Serves: 4 (3/4 C. servings) Grams of Fat Per Serving: 4 grams Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 2 (5-oz.) cans or large 12 oz. can tuna in water, drained (2 gm fat) 5 egg whites (or 1/3 + ¼ C. liquid egg whites or egg beaters), beaten ¼ C. (2 oz.) soymilk (2 gm fat) 1 C. traditional/plain bread crumbs (2 gm fat) 1 tsp celery salt (salt & celery seed blend) 1 tsp paprika 1 Tbsp lemon juice (or vinegar) 2 tsp olive oil, divided (10 gm fat) 3 Tbsp dried parsley ½ C. chopped onion To Prepare: 1. Lightly grease a bread loaf pan using 1 tsp olive oil. 2. Combine all remaining ingredients in a mixing bowl. 3. Place the mixture in the loaf pan. The pan will be about half full. 4. Bake at 400° for 30 min. Check after 20 min. If it is browning too fast on the top, reduce heat to 350° for the remaining cooking time. Tip: Have a tuna-stuffed tomato as a healthy snack. Pack a hollowed out ripe tomato half with a serving of the baked tuna.

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Grilled Snapper with Fresh Tomato Salsa Serves: 4 Grams of Fat Per Serving: 7.5 grams Prep Time: 15 minutes Cooking Time: 10 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 4 6 oz. red snapper fillets (16 gm fat) 1 Tbsp infused olive oil (chili or herb, e.g., chopped fresh basil) (14 gm fat) 1 ¼ lb. cherry tomatoes, halved (about 2 C.) 1 large red onion, diced ¼ C. balsamic vinegar To Prepare:

Oven option: 1. 2. 3. 4.

Preheat oven to 400°F. Option: Preheat a grill pan over medium-high heat. Rub the fish with the herb olive oil. Season with salt and pepper. Place fish on a non-stick or parchment paper lined baking sheet. Roast fish until opaque in center, about 10 min. If pan-grilling or frying, grill/fry for 5 min. on each side, until the skin becomes crisp and the flesh flakes easily (cooking time will vary depending on size of the fish). If using a meat thermometer, center will reach 145°F. 5. Mix the tomatoes, onion, and vinegar in a bowl. Add seasonings. Spoon over the cooked fish. Serve hot.

Stovetop option:

1. Preheat a grill pan over medium-high heat. 6. Rub the fish with the herb olive oil. Season with salt and pepper. 7. Place fish on a non-stick or parchment paper lined baking sheet. 8. Grill/fry for 5 min. on each side, until the skin becomes crisp and the flesh flakes easily (cooking time will vary depending on size of the fish. Center should reach 145°F. 9. Mix the tomatoes, onion, and vinegar in a bowl. Add seasonings. Spoon over the cooked fish. Serve hot. 107

Japanese-Style Fish or Tofu Serves: 4 Grams of Fat Per Serving: 10 grams (fish), 12 grams (tofu) Prep Time: 10 minutes + 2 hours to marinate Cooking Time: 25 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 3 Tbsp miso (4 gm fat) ¼ C. mirin (Japanese cooking wine). Alternatively: Use white wine or sherry Or a mixture of ¼ C. vinegar + 1 tsp sugar. 2 Tbsp chopped fresh ginger 8 (6 oz. raw portions) pieces firm white fish, such as cod, Mahi Mahi, halibut, snapper, or tilapia (32 gm fat) or 8 slices (2 packages) tofu, patted dry (40 gm fat) 1 ½ C. basmati rice, dry (5 gm fat) To Prepare: 1. Mix the miso, mirin, and ginger in a small bowl and rub over the fish or prepared tofu (if using fish, refrigerate for 2 hours). 2. In a large saucepan, bring 2 ¼ C. water to a boil. Add the rice and cook until tender, about 10-15 min. Set aside. 3. Preheat a grill pan over medium-high heat. Cook the fish for 3 min. on each side, until the flesh flakes easily. Brown the tofu, flipping or stirring occasionally to cook evenly through, about 3 min. each side. 4. Plate the rice and fish/tofu. Serve hot. Enjoy with a side of vegetables. Variation: Leave out the fresh ginger and top the dish with pickled ginger

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Stovetop Tofu “Gyros” Serves: 3 Grams of Fat Per Serving: 12 grams Prep Time: 15 minutes Cooking Time: 10 minutes Recipe Adapted From: http://crockpot.betterrecipes.com/gyros-3.html Ingredients: 1 package (14-16 oz.) firm tofu (18-20 gm fat), patted dry & cubed 1 tsp salt (optional) 2 tsp garlic, minced 2 tsp fresh oregano 1 tsp fresh rosemary, minced ¼ C. onion, chopped 1 tsp paprika 1 tsp ground cumin or cumin seeds ½ medium lemon, juiced (about 2 Tbsp) 3 pita bread, toasted, halved and opened into “pockets” (fat-free) 1 Tbsp Reduced-fat vegan mayonnaise (5 gm fat) per pita 2 Bell peppers, sliced To Prepare: 1. Cook the tofu in a wok or large skillet over medium-high heat for 5 min. on each side until it starts to brown. Sprinkle with salt. Stir regularly so the tofu can brown evenly. 2. Once the tofu is cooked and evenly hot, stir in the garlic, oregano, rosemary, onion, paprika, and cumin and cook for a few more minutes. 3. Squeeze in the lemon juice. Transfer the mixture to a dish or serving plate. 4. Assemble “gyros” by layering the vegan mayonnaise, peppers, and tofu mixture inside pita pocket. 5. Add any additional condiments (cucumber, tomato, spinach) or shredded vegetables and serve. Tip: Skip the pita and eat with lettuce as a salad instead. Use up your vegan mayonnaise by making Penne Pasta with Smoked Chicken & Peas or a Grilled Portobello Mushroom Burger

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One-Pan Honey-Sesame Tofu and Green Beans Serves: 4 Grams of Fat Per Serving: 13 grams Prep Time: 20 minutes Cooking Time: 30 minutes Recipe Adapted From: thekitchn.com

Ingredients: 12-16 oz. extra-firm tofu, drained and patted dry (32-35 gm fat) 2 Tbsp reduced-sodium soy sauce 3 cloves of garlic, minced (3-4 tsp) 1 Tbsp honey 1 Tbsp grated peeled fresh ginger 1 tsp toasted sesame oil (5 gm fat) 1 lb. green beans, trimmed 2 tsp olive oil (9 gm fat) + ¼ C. vegetable broth to make green beans more tender 1 medium scallion, sliced 1 tsp sesame seeds (1.5 gm fat) Kosher salt Oil or cooking spray (2 seconds = 2 gm fat) Black pepper Optional: ¼ tsp red pepper flakes To Prepare: 1. Line a large plate with paper towels, and place the tofu on top. Cover with more paper towels and place a heavy item on top, pressing down on the tofu. Set aside for 10 to 30 minutes. Meanwhile, arrange a rack in the middle of the oven and heat to 400°F. Lightly oil a baking sheet or coat with cooking spray. Whisk the soy sauce or tamari, garlic, honey, ginger, and sesame oil together in a large bowl; set aside. 2. Cut the tofu into triangles and place in a single layer on one half of the prepared baking sheet. Drizzle with the soy sauce mixture. Bake until golden-brown on the bottom, 12 to 13 min. 3. Flip the tofu. Place the green beans in a single layer on the other half of the baking sheet. Drizzle with the olive oil and/or vegetable broth and sprinkle with the red pepper flakes. Season with salt and pepper. Tip: Instead of the oil, use a 9-second oil spray. 4. Return to the oven and bake until the tofu is golden-brown, 10 to 12 minutes more. Sprinkle with the scallions and sesame seeds and serve immediately. 110

7. Vegetable Dishes & Sides

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Cook vegetables in the microwave oven Steamed vegetables make a perfect accompaniment to chicken, tofu, or fish. Pair with rice or your grain of choice. Place pre-cut or bite-sized vegetables in a ceramic bowl. For firmer vegetables such as broccoli florets, carrots, green beans or okra, sprinkle with 2-3 Tbsp water. Cover by using a ceramic dish as a lid. Or, cover with a layer of damp paper towels. Microwave for 3-5 min. (try 2 ½ min. first, then check vegetables and re-cover if needed). Vegetables should be tender yet still slightly crisp. Remove lid carefully. Add soy sauce, salt and pepper, or desired seasoning.

Cook potatoes in the microwave oven To cook russet potatoes: Scrub the potato and prick several times with a fork. Place in a bowl and cover with a microwave-safe dish. Microwave for 3-4 min. Turn over, and continue to cook for 2-5 min. Pierce with fork to check if done. Remove from the microwave and cut in half lengthwise (be careful as hot steam will come out! You can let the potato rest for 1-3 min.). Top with vegetarian chili heated separately in the microwave. Enjoy with a side salad or steamed vegetables. To cook red-skinned potatoes: Unlike thick-skinned Russet Potatoes which can trap moisture and heat while cooking in the microwave, red- and other thin-skinned, dense potatoes need moisture to cook! The potatoes will cook more evenly in the microwave if they are roughly the same size. Wash the potatoes under cool running water using a vegetable brush to lightly scrub off any dirt or debris. Poke the potatoes with a fork several times. This is to allow the steam to escape so your potato doesn’t explode. Option 1: Roll potatoes in a wet paper towel. Make sure it’s not dripping. Option 2: Put the potatoes on a plate. Place a moist paper towel over the potatoes. Microwave the red potatoes for several minutes. Turn the potatoes over halfway through the cooking time, keeping them covered. A small potato may take 1 to 3 minutes, while a large potato may take up to 7 minutes. Voilà! Allow the potato to sit for at 1-2 minutes before eating. Add salt, lemon juice, chives and dill weed if desired. Plate with protein and vegetables. 112

Vegetables in Teriyaki Sauce Serves: 3 (1 C. servings) Grams of Fat Per Serving: 0 grams Prep Time: 15 minutes Cooking Time: 15 minutes Recipe Adapted From: OHSU MS Center Ingredients: 3 C. chopped raw vegetables (carrots, broccoli, cauliflower, red bell peppers, jicama, zucchini, celery, sliced water chestnuts, etc.) Âź C. teriyaki sauce (fat-free) To Prepare: 1. In a 2-qt. saucepan, cover the vegetables with water to cook. Cover the pan and bring to a boil over medium heat. 2. Simmer for 5-10 min., until the vegetables are tender but still crisp. Remove from heat and drain. 3. Place in a large bowl and drizzle teriyaki sauce over the vegetables. Toss to distribute the sauce evenly. TO MAKE IN THE MICROWAVE OVEN: Place the vegetables chopped bite-sized in a ceramic bowl. For firmer vegetables such as broccoli florets, carrots, green beans or okra, sprinkle with 2-3 Tbsp water. Cover by using a ceramic dish as a lid. Or, cover with a layer of damp paper towels. Microwave for 3-5 min. (try 2 Â˝ min. first, then check vegetables and re-cover if needed). Vegetables should be tender yet still slightly crisp. Remove lid carefully. Add soy sauce, salt and pepper, or desired seasoning. For a balanced meal, serve with your choice of protein and grains.

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One-Pan Roasted Gnocchi and Veggies Serves: 4 Grams of Fat Per Serving: 3 grams Prep Time: 15 minutes Cooking Time: 25 minutes Recipe From: thekitchn.com

Ingredients: 1 lb. of fresh, frozen, or shelf-stable dairy-free/low-fat gnocchi (look for potato) (2 gm fat) 2 medium bell peppers, cut into chunks 1 pint grape or cherry tomatoes 1 small red onion, cut into 1-inch chunks 4 gloves garlic, smashed 1 tsp coarsely chopped fresh rosemary leaves Âź tsp kosher salt Oil or cooking spray (10 seconds = 10 gm fat) 2 Tbsp coarsely chopped fresh basil leaves Optional: grated vegan parmesan cheese or nutritional yeast (add any fat) To Prepare: 1. Heat oven to 450Â° F. Line a rimmed baking sheet with parchment paper. 2. Place all ingredients except basil and vegan cheese in a bowl and toss gently to combine. 3. Spread the gnocchi mixture evenly on the prepared baking sheet and roast until the gnocchi are plump and the vegetables are tender and caramelized, 18-20 min. Stir halfway through. 4. Spoon the gnocchi and vegetable mixture into individual bowls and garnish with basil and grated cheese.

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Baked Falafel Serves: 4 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 25 minutes Recipe Adapted From: Above MS Recipe Book, Biogen Ingredients: 15 oz. can chickpeas, rinsed & drained (4 gm fat) 2 cloves garlic, minced 1 Tbsp lemon juice 1 C. chopped fresh cilantro or parsley 1 tsp cumin/cumin seeds 1 tsp paprika Salt & Pepper, to taste Water, if needed To Prepare: 5. Preheat oven to 375Â° F. 6. Combine all ingredients in a food processor. Pulse until smooth but not pureed. Use a tablespoon of water at a time to smooth out, if needed. 7. Use parchment paper or lightly grease a foil-lined baking sheet (count fat if using). Form dough into small balls (about 20) and place on sheet. Flatten each ball into a small patty. 8. Bake for 10-12 min. on each side or until just beginning to brown. 9. Serve over salad and garnish with hummus, or make into a pita sandwich. Note: If the falafel batter is too crumbly, add 1 Tbsp ground flax (3 gm fat) and a little water to help it bind together. Youâ&#x20AC;&#x2122;ll get an added bonus of extra omega-3s!

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Roasted Tomatoes with Bread Crumbs Serves: 2 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes for bread crumb recipe + 5 minutes Cooking Time: 5 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall; Bread Crumbs: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy Ingredients: 2 fresh tomatoes 2 Tbsp whole-grain bread crumbs (homemade or store bought) Homemade Bread Crumbs (makes 1 cup) (2-4 gm fat): 2 slices toasted or hard leftover bread 2 tsp dried parsley ½ tsp garlic powder ½ tsp onion powder ½ tsp Italian seasoning (blend of dried basil, sage, thyme, rosemary, & oregano) ½ tsp paprika ½ tsp sugar, to taste Optional: ½ tsp salt To Prepare: 1. Slice tomatoes in half lengthwise. 2. Brown bread crumbs and seasoning mix in nonstick pan, stirring constantly so they don’t burn. 3. Sprinkle breadcrumbs on top of tomatoes. 4. Brown under broiler for 3-4 min.

To make the bread crumbs:

5. Tear bread into medium-sized pieces and place in blender with the remaining ingredients. Cover and blend on low speed until all the bread is in crumbs. Pair with protein and grain, bread, or starch of your choice.

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Rosemary Roasted Potatoes Serves: 5 Grams of Fat Per Serving: 0 grams Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: La Terra Vita CSA Ingredients: 1 lb. (4 ½ to 5 C.) fingerling or yukon gold potatoes Salt (To taste) 2 Tbsp chopped rosemary or herbs Cooking spray or water (to helps seasonings stick) (5 seconds = additional 5 gm fat, 1 gm per serving) To Prepare: 1. Preheat oven to 420°F. 2. Wash potatoes and cut out blemishes. Don’t peel! 3. Cut the potatoes into halves and quarters (or wedges if your potatoes are all different sizes). 4. Place potato chunks on a baking sheet. Spray lightly with water or cooking spray (if desired) and sprinkle with salt and herbs 5. Roast in oven for 30 min. 6. Check for doneness with a knife. Check for color on the underside. When done, dislodge halves with a spatula and transfer to a serving dish. Note: Spray the baking sheet with a bit of cooking spray (add 1 g of fat for each second you spray) to help prevent sticking. Otherwise, you’ll need a good spatula, some strength, and some patience to dislodge the potatoes without tearing the crispy side.

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Roasted Vegetables Serves: 4 Grams of Fat Per Serving: 5 grams Prep Time: 10 minutes Cooking Time: 60 minutes Recipe Adapted From: InspiredTaste.com

This is an easy, no-fuss recipe and adaptable based on what you have in your kitchen. You cannot go wrong with roasted vegetables! Make it ahead of time for the perfect side dish and leftovers for a quick lunch the next day, or turn it into breakfast by adding egg whites on top. Remove any tough core, outer peel, and stems from vegetables. Less hearty vegetables like yellow squash, zucchini, bell peppers, and mushrooms will roast quicker. Place heartier veggies, like beets and carrots, on one pan and less hearty veggies on another pan. Ingredients: 2 to 3 lb. vegetables of your choice, chopped into chunks. Hearty vegetables such as potatoes, parsnips, carrots, winter squashes, beets, turnips, onion, fennel, broccoli stems and Brussels sprouts roast well. 1 ½ Tbsp oil (21 gm fat), or use oil spray for up to 20 seconds (20 gm fat) ½ tsp salt, additional to taste 2 tsp dried herbs or 2 Tbsp fresh herbs, chopped Additional ingredients: pepper, red pepper flakes, garlic powder, onion powder, paprika, lemon zest, chopped/minced garlic To Prepare: 1. For easy cleanup (and lower fat content), use foil or parchment paper to line a large baking sheet. Or, leave the sheet unlined and coat lightly with a small amount of oil. 2. Position an oven rack in the lower third of the oven. Heat the oven to 425°F. 3. Toss vegetables with the oil herbs, and salt and spread into one layer on the prepared sheet– if the veggies are too crowded and piling on top of one another, you can use two baking sheets. 4. Roast, stirring a few times during cooking until well browned and tender, 12-20 min. for softer vegetables; 30 to 60 min. for hearty vegetables. 5. Taste and add additional salt and pepper/seasonings as needed. Serve.

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MAKE EASY VEGGIE TACOS! Slice bell peppers, onions, zucchini (or your favorite veggies- any will do!) and toss with olive oil and chili powder. Roast per the instructions above. Spread the roasted veggies in a soft flour tortilla and top with your choice of warm black beans, diced avocado, cherry tomatoes or salsa. Low-fat Creamy Cilantro Sauce: To make a low-fat creamy cilantro sauce to drizzle on your tacos, blend: 1 cup plain soy yogurt (4 gm fat) 1 Tbsp olive oil (14 gm fat) ¼ cup lime juice, ½ jalapeno, diced ½ cup packed cilantro, chopped Salt & pepper to taste. Sauce will refrigerate up to one week.

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Vegan Mashed Potatoes & Gravy Serves: 4 Grams of Fat Per Serving: 9 grams (7 grams cashew version) Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: Mashed potatoes: MinimalistBaker.com, LovingItVegan.com, NoraCooks.com (cashew version) Gravy: NoraCooks.com, Mashed Potato Bowls: RabbitAndWolves.com Caution! Baking/Butter alternatives are available and are slightly lower in fat than using plain oil (which is 14 grams fat per Tbsp). However, at 9-11 grams fat per Tbsp are still high in fat. Ingredients: Mashed Potatoes: 6-8 medium Yukon gold potatoes (if large, cut in half) 1 ½ tsp sea salt (divided) ½ tsp ground black pepper 5-6 cloves garlic (roast per instructions below or sauté minced garlic for 3 min. over stovetop) 3 Tbsp vegan butter (such as Earth Balance/melted/softened) (33 gm fat) Alternative: make a cashew butter ½ C. raw cashews (24 gm fat) and 1/3 C. water (instructions below) ¼ C. fresh chives (for topping) Optional: ¼ to ½ C. soy milk (or other non-dairy milk) (1-2 gm fat) Gravy: 1 C. vegetable broth ½ tsp onion powder 1 ½ Tbsp nutritional yeast (1 gm fat) ½ Tbsp soy sauce ½ tsp Dijon mustard 2 Tbsp flour To Prepare: These potatoes can be made up to 2 hours ahead and kept covered off the stove. Reheat over low heat before serving. To roast garlic: 120

1. Preheat the oven to 400°F. Remove the loose, papery, outer skin from the garlic. 2. Place garlic in foil or on a shallow baking dish and roast the garlic until soft, about 60 min. At this point, you should be able to squeeze the garlic out of the skin (carefully- it’s hot!) To make a cashew butter: 1. Cover the cashews with boiling hot water for 5 min. to soften. Drain and add to a high powered blender with 1/3 C. water. Blend for a few min., until very smooth. To make mashed potatoes: 1. Place potatoes in a large saucepan or pot and cover with water. Bring to a boil over medium-high heat, add 1 tsp of sea salt. 2. Cover and cook for 25-30 min. or until very tender. They should effortlessly slide off a knife when pierced with a knife. 3. While the potatoes are cooking, chop up your chives and measure your butter. 4. Once tender, drain your potatoes and place them back in the hot pot off the heat for 1 min. to evaporate any additional water. Transfer to a large mixing bowl. 5. Mash your potatoes using either a potato masher or a hand mixer until fluffy. Note: Be careful using a hand mixer as you can overmix the potatoes and they can become gluey. 6. Add in butter, roasted garlic, salt, and black pepper and stir to combine. Taste and adjust seasonings as needed. If it still looks a little dry, add the soy milk starting with ¼ C. and mashing it in. 7. Lastly top with chives, stir and serve as is or with your favorite gravy (or mushroom gravy). Leftovers will keep in the fridge for up to a few days. To make gravy: 1. Add all ingredients to a medium sized pot and bring to a boil. 2. Whisk over medium-high heat for a couple of min., until the gravy thickens. 3. Serve with mashed potatoes! This gravy keeps well for up to a week in the fridge. Just re-warm, add a little water if too thick, stir and serve. Serving Tip: Make a mashed potato bowl with tofu, chicken or roasted veggies. Simply scoop some mashed potatoes into a bowl, top with your protein and veggies of choice, and drizzle gravy over the top! Serve immediately.

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9. Spreads & Dips 123

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Oil-Free Hummus Makes 3 cups Grams of Fat Per Serving: 1 grams per ¼ C. Prep Time: 10 minutes Cooking Time: 0 Recipe Adapted From: Healthy Meals for Less: Great-Tasting Simple Recipes Under $1 a Serving, Jonni McCoy. Ingredients: 2 15-oz. cans garbanzo beans, drained (14 gm fat) 3 cloves garlic, pressed 2 Tbsp lemon juice ½ tsp cumin ½ tsp salt To Prepare: 1. Pour the beans into a blender. Blend for 1 minute. 2. Add the remaining ingredients and process until smooth. Serve as a dip or spread with raw vegetable slices, crackers, or pita bread (count fat). Variation: Add 1 C. cooked carrots for a different, sweeter flavor without added fat.

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Rosemary & Roasted Garlic White Bean Dips Serves: 4 Grams of Fat Per Serving: 1-2 grams + 2 gm from toast or crackers Prep Time: 5-10 minutes Cooking Time: 0 (rosemary dip), 1 hour (garlic dip) Recipe adapted from: The All You Can Eat Cookbook, John McDougall Ingredients: ROSEMARY WHITE BEAN DIP 1 15-oz. can white beans, drained (4 gm fat) 1 Tbsp freshly chopped rosemary 1 tsp olive oil (5 gm fat) (optional) Salt, to taste GARLIC WHITE BEAN DIP 1 head of garlic, skinned 1 15-oz. can white beans, drained (4 gm fat) 2 tsp onion powder ½ tsp ground black pepper ½ tsp salt 1 Tbsp parsley, finely chopped (optional) ¼ tsp crushed red pepper flakes (optional) To Prepare: Rosemary Dip 1. Combine all ingredients in a food processor and process until finely chopped. Add roasted garlic if desired (see instructions below). 2. Continue to pulse until it is still slightly chunky. 3. Enjoy with crackers or as a spread on a sandwich. Garlic Dip 3. Preheat the oven to 400°F. Remove the loose, papery, outer skin from the garlic. 4. Place garlic in foil or on a shallow baking dish and roast the garlic until soft, about 60 min. At this point, you can squeeze the garlic out of the skin and use as a spread. Make garlic toast! 5. Blend the roasted garlic and all remaining ingredients in a blender or food processor until smooth. Add red-pepper flakes to suit your preference. 126

Garbanzo Guacamole Makes 2 cups Grams of Fat: 17 grams (7 grams without avocado) Prep Time: 20 minutes Cooking Time: 0 Recipe adapted from: The All You Can Eat Cookbook, John McDougall Note: This is a lower-fat version of traditional guacamole. To further reduce the amount of fat, eliminate the avocado. Ingredients: 15-oz. can garbanzo beans, rinsed & drained (7 gm fat) 1 Tbsp fresh lemon juice 1 clove garlic, crushed 1 medium onion, chopped Â˝ small avocado peeled, and chopped (optional, adds 10 gm fat) 1 medium tomato, chopped 4 scallions thinly sliced 1 Tbsp canned chopped green chilies To Prepare: 1. Lightly chop garbanzo beans, lemon juice, and garlic in a food processor. 2. Add the onion and the avocado (if desired) and process again until the mixture is chunky. 3. Stir in remaining ingredients, cover and chill before serving. Serve with oil-free chips or fresh vegetables.

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10. Snacks 129

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Baked Chickpeas or Spicy Roasted Chickpeas Serves: 5 Grams of Fat Per Serving: 3 grams Prep Time: 10 minutes Cooking Time: 45 minutes Recipe adapted from: OneGreenPlanet.org Ingredients: 2 cans of chickpeas (14 gm fat) 1 tsp of smoked paprika 1 tsp cumin ½ tsp salt ½ tsp cayenne pepper To Prepare: 1. Preheat oven to 375°. 2. Drain and rinse 2 cans of chickpeas. Roll them around in a kitchen towel to dry them. 3. Mix 1 tsp smoked paprika, 1 tsp cumin, ½ tsp salt, and a pinch of cayenne pepper in a bowl. 4. Add chickpeas to the bowl and toss until well coated. 5. Transfer them to a parchment lined baking sheet in a single layer and bake for 20 min. 6. Remove from the oven and shake the tray to toss them. 7. Roast another 20-25 min. until they are crisp. Watch them carefully at the end so they don’t burn! 8. Serve warm or at room temperature.

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Baked Kale Chips Serves: 3 Grams of Fat Per Serving: 0 grams Prep Time: 15 minutes Cooking Time: 10 minutes Recipe Adapted From: OneGreenPlanet.org Ingredients: 1 bunch of kale Your favorite spices (sea salt, garlic salt, Old Bay seasoning…) Cooking spray or water (to helps seasonings stick) (5 seconds = additional 5 gm fat, 1.5 gm per serving) To Prepare: 1. Preheat oven or toaster oven to 225°. 2. Tear kale into uniform-sized pieces, but don’t make the pieces too small—they will shrink down. 3. Place kale on a non-stick cookie sheet or a cookie sheet lined with parchment paper. Spray lightly with cooking spray or water (if desired) and sprinkle generously with spices. 4. Bake for 7-10 min. until the kale pieces are dark green and crispy, taking care not to burn them. 5. Let cool and enjoy. Tip: For some extra protein, sprinkle your kale with nutritional yeast (available in the health food aisle). Nutritional yeast has 1 gm of fat per tablespoon, so sprinkle generously as desired.

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Air-Popped Popcorn Serves: 2 Grams of Fat Per Serving: 1 gram Prep Time: 2 minutes Cooking Time: 3 minutes Recipe Adapted From: OneGoodThingByJillee.com; FoodNetwork.com, SeriousEats.com Ingredients: Âź C. dry popcorn kernels (2 gm fat) Salt or other seasonings Cooking spray or water (to helps seasonings stick) (5 seconds = additional 5 gm fat) To Prepare: Option 1: 1. Place popcorn kernels in a microwave-safe glass bowl and cover with a microwavesafe plate. 2. Microwave for 2 min. 45 sec. Enjoy with salt or desired seasonings. Spray lightly with cooking spray or water to help seasoning stick. Option 2: 1. Place Âź C. of dry popcorn kernels in a paper bag. 2. Fold the top of the bag over several times and fold the corners down to prevent the bag from popping open. Microwave for 1 min. 30 sec. Let cool for 2-3 min. and enjoy with salt or desired seasonings.

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Ice “Cream” Serves: 2 Grams of Fat Per Serving: 0g – Count the fat of all toppings Prep Time: 5-10 minutes Recipe Adapted From: ChocolateCoveredKatie.com and GoDairyFree.org This vegan ice-cream alternative holds the texture sweetness of ice cream with no fat or dairy! Start with a base of frozen bananas and blend in your favorite toppings for a frozen treat. Ingredients: 2 C. frozen banana chunks (see tip below) 2 tsp vanilla Your favorite mix-ins or toppings. See our suggestions below. FAT-FREE MIX-INS Marshmallows Jelly beans Gummy bears or worms Fresh mint or basil Maple Syrup Sea salt, vanilla, cinnamon Cherries Dried Fruit or Freeze-Dried fruit Tinned or fresh tropical fruit Root beer (make it a float)

MIX-INS THAT CONTAIN FAT Crushed ice cream cone (0 gm per sugar cone; 1 gm per waffle cone) Cocoa Powder (1 gm per Tbsp) Crispy cereals (1 gm per ½ C.) Pretzels (1 gm per 9 pretzels, many fat-free varieties) Crushed graham crackers (2 gm per sheet) Reduced fat shredded coconut (3 gm per Tbsp) Crushed potato chips (5 gm per 7 chips) Peanut butter (8 gm per Tbsp) Vegan Chocolate chips (10 gm per Tbsp)

To Prepare: Blend ingredients until the mixture is smooth. Top and serve immediately. Tip: Buy bananas fresh and freeze them yourself ahead of time. To freeze, peel bananas, cut in half, and store in a zip-lock bag. This is a great way to use over-ripe bananas.

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Chocolate & Banana Milkshake Serves: 2 Grams of Fat Per Serving: 2 grams Prep Time: 5 minutes Cooking Time: 0 Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 2 large frozen ripe bananas or 2 C. frozen banana chunks 1 C. soy milk or yogurt (up to 4 gm fat) Â˝ C. - 1 C. water, depending on how thick you like it 2 tsp cocoa powder (0.5 gm fat) 1 tsp vanilla 5 ice cubes, crushed (optional) Variation: For an added treat, use 2 Tbsp raw cacao nibs (7 gm fat / 3.5 gm per Tbsp). Use caution when selecting cacao nibs. Some brands have up to 14 gm fat per 3 Tbsp!

To Prepare: 1. Blend ingredients together until the mixture is smooth. 2. Makes two servings. Serve at once.

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Dairy-Free Chocolate Cream Pie Serves: 8 Grams of Fat Per Serving: 3 grams Prep Time: 5 minutes + 4 hours to chill Cooking Time: 15 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: Crust: 1 ½ C. Grape Nuts cereal (3 gm fat) ¾ C. frozen unsweetened apple juice concentrate, thawed ½ tsp vanilla Filling: 2 12.3-oz. packages silken tofu (total 8.5-18 gm fat; 1-2 gm per 3 oz.) ¾ C. cocoa powder (9 gm fat) 1 C. honey 1 Tbsp vanilla To Prepare: Crust: 1. Preheat the oven to 350°. 2. Place cereal in a Zip-lock bag and crush with a rolling pin. 3. Combine apple juice concentrate and vanilla. Mix cereal in juice mixture. Press together into a 10-inch pie pan. Bake for 12 min. Cool. Filling: 1. Process tofu in food processor until very smooth. 2. Heat honey in microwave for 2 min. Stir in cocoa powder and mix until very smooth. 3. Combine cocoa mixture and vanilla to tofu and process again until very smooth. 4. Pour into baked pie crust and refrigerate for at least 4 hours.

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Black Bean Brownies Makes 8 brownies Grams of Fat: 6 grams Prep Time: 10 minutes Cooking Time: 30 minutes Recipe Adapted From: TheBeanInstitute.com

Ingredients: 1 tsp oil (5 gm fat) 15-oz. can black beans, rinsed & drained (or 1 ¾ C. cooked beans, rinsed & drained) (2 gm fat) 5 egg whites (½ C. + 2 Tbsp liquid eggs) ¼ C. applesauce ¼ C. unsweetened cocoa powder (3 gm fat) ½ tsp salt 1 tsp vanilla extract ½ C. honey or white sugar ½ C. semi-sweet vegan chocolate chips (40 gm fat) Variation: Add 1 Tbsp instant coffee dissolved in 2 Tbsp hot water for a richer brownie. To Prepare: 1. Preheat the oven to 350°. Lightly grease an 8x8” square baking dish with the 1 tsp oil. 2. Combine the black beans, egg whites, applesauce, salt, vanilla, and sugar in a blender or food processor and blend until smooth. 3. Pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture. 4. Bake until the top is dry and the edges start to pull away from the sides of the pan, about 30 min. 5. Let cool for at least 5 min. Slice into 8 squares (4x4’’ each) 6. Enjoy as is, or with Banana-Date Frosting/Dairy-Free Caramel Dip.

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Peach or Nectarine Delight Serves: 8 Grams of Fat Per Serving: 1 gram Prep Time: 30 minutes Cooking Time: 45 minutes Recipe Adapted From: The All You Can Eat Cookbook, John McDougall Ingredients: Filling: 4 C. sliced fresh peaches or nectarines 1/3 C. apricot jam 2 tsp lemon juice 1/8 tsp nutmeg 3 Tbsp unbleached flour (0 gm fat) Topping: 1 Tbsp maple syrup ½ tsp vanilla ¼ C. quick-cooking oats (1 gm fat) 1 Tbsp oat bran (1 gm fat) To Prepare: 1. Preheat the oven to 375°. 2. Arrange the sliced peaches or nectarines in a 9-inch pie plate. 3. Combine the jam, lemon juice, and nutmeg, and spoon over the peaches. Sprinkle w/ flour and toss gently. 4. Bake for 30 min. 5. While the fruit mixture bakes, make dry topping by combining the maple syrup and vanilla. Pour over the oats and oat bran and mix well. 6. Reduce heat to 350°. Crumble topping mixture over the peach filling and bake for 15 min. longer. Serve warm or cold.

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Baked Apples with Maple Syrup Serves: 4 Grams of Fat Per Serving: 2.5 grams Prep Time: 10 minutes Cooking Time: 25 minutes Recipe Adapted From: 5 Ingredient Favorites, Rachel Lane. Ingredients: 2 medium to large apples, cored and sliced 6 pitted dates, finely chopped 2 Tbsp chopped walnuts (10 gm fat) 1 tsp cinnamon ½ C. pure maple syrup 2 Tbsp water Dash of sea salt To Prepare: 1. Preheat the oven to 350°F. 2. Mix the dates, walnuts, and cinnamon in a small bowl. 3. Arrange the apples in an 8”x8” non-stick baking pan. Top the date mixture over the apples. 4. Mix the maple syrup and water in a small bowl and pour over the apples. Sprinkle with sea salt. 5. Bake for about 25 min., or until the apples have softened. Serve warm.

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Flourless Chocolate Cookies Makes 2 dozen cookies Grams of Fat Per Cookie: 5 grams Prep Time: 20 minutes Cooking Time: 15 minutes Recipe Adapted From: BonAppetit.com Ingredients: 3 C. powdered sugar ¾ C. unsweetened cocoa powder (9 gm fat) 1 teaspoon kosher salt 2 large egg whites (or ¼ C. liquid eggs) 1 Tbsp ground flax seeds or chia seeds (3 gm fat), soaked in 2 ½ Tbsp water 4 oz. vegan bittersweet chocolate, chopped (40 gm fat) 3 Tbsp vegan cacao nibs (or chocolate chips) (10.5 gm fat) To Prepare: 1. Place racks in lower and upper thirds of the oven and preheat to 350°F. 2. Make a flax or chia “egg” by whisking together ground flax or chia seeds until well combined. Place the mixture in the fridge to set for 15 min. 3. Whisk together powdered sugar, cocoa powder, and salt in a large bowl followed by egg whites. 4. Fold in the chopped chocolate and cacao nibs or chocolate chips. 5. Spoon batter by the tablespoonful onto 2 lined baking sheets, spacing 2” apart. 6. Bake for 7-8 min., rotate the racks, and bake another 7-8 min. until the cookies are puffed, cracked, and set just around the edges.

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Dairy-Free Caramel Dip Serves: 6 (¼ C. servings) Grams of Fat Per Serving: 9 grams Prep Time: 25 minutes Cooking Time: 0 Recipe Adapted From: New Seasons Market Ingredients: 1 C. Medjool dates, pitted (about 8 dates) ½ C. raw cashew butter (56 gm fat) ¼ C. grade B maple syrup 1 tsp vanilla ¼ tsp sea salt Water to soak dates (as needed) To Prepare: 1. In a small bowl, pour hot water over pitted dates just to cover. Let soak 20 min. Drain and reserve soaking water. 2. In a blender combine cashew butter, drained dates, maple syrup, vanilla, and salt. Blend until very smooth, scraping down sides as needed. Add only enough of the reserved date soaking water, 1-2 Tbsp at a time, to allow the mixture to be blended. 3. Serve with sliced apples, on yogurt, as a spread on bread, or on your favorite desserts!

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Banana-Date Frosting Makes about Â˝ C. Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 0 Recipe Adapted From: Ann Arbor Vegan Kitchen blog, Vicki-Brett-Gach Ingredients: 4 Medjool dates, pitted 1-2 Tbsp water 1 banana To Prepare: Using a food processor or blender, blend frosting ingredients together. Then just slather over the top of Black Bean Brownies or other diet-compliant treat.

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Vegan Date Nut Bread Serves: 8 Grams of Fat Per Serving: 13 grams in 1/8 of loaf Prep Time: 25 minutes Cooking Time: 35-40 minutes Recipe adapted from: New Seasons Market Ingredients: 1 ½ C. pitted Medjool dates, chopped small (1 gm fat) 2 C. boiling water 2 C. all-purpose flour (4 gm fat) 1 Tbsp baking soda 1 tsp cinnamon ¼ tsp sea salt 2/3 C. cane sugar 1 tsp apple cider vinegar ¾ C. almond or soy milk (3 gm fat) ¼ C. oil (56 gm fat) ¼ C. applesauce 1 Tbsp flaxseed meal + 3 Tbsp warm water (let sit for 3 min.) (3 gm fat) ½ C. chopped walnuts (38 gm fat) To Prepare: 1. Preheat the oven to 350°F. 2. Pour the boiling water over the dates and allow them to sit for at least 10 min. As the dates soak, whisk together the flour, soda, cinnamon, salt, and sugar. 3. Whisk together the vinegar and non-dairy milk, until frothy. Add the oil, applesauce, and flax meal water combination. 4. Incorporate the wet ingredients into the dry ones until just mixed. 5. Drain and fold in the dates, along with the walnuts. Add a splash of milk if it is too dry. 6. Pour into a parchment-lined 9”x5” baking pan and bake for 35-40 min., or until a toothpick inserted comes out clean.

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Vegan Eggnog Serves: 1 Grams of Fat: 5 grams Prep Time: 10 minutes Cooking Time: 0 Recipe Adapted From: Toriavey.com; Recipes.OregonLive.com; GeniusKitchen.com Ingredients: 1 C. unsweetened non-dairy milk (up to 4 gm fat) ½ C. low-fat silken tofu (1 gm fat) ⅛ tsp salt 1 Tbsp + 2 tsp sugar ½ tsp vanilla extract ½ tsp cinnamon ¼ tsp nutmeg ¼ tsp ground ginger or turmeric Dash of cloves Optional: ½ tsp lemon juice A little rum (1 oz.) To Prepare: 1. Combine all ingredients and blend until smooth. Drink cold or hot.

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Spiced Cider Makes 1 Gallon (16 cups) Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 15 minutes Recipe Adapted From: Scandinavian Gatherings, Melissa Bahen. Ingredients: 1 gallon apple cider or apple juice 12-oz. can frozen apple juice concentrate 12-oz. can orange juice concentrate Spice bag or cheesecloth and tie for the following (optional): 2 tsp whole allspice 2 tsp whole cloves 2 to 3 cinnamon sticks Dash of ground cinnamon To Prepare: 1. In a large pot over medium heat, combine all of the ingredients. Bring the cider to a simmer. 2. Reduce the heat to low, and allow the cider to steep for 1 hour. Strain off the whole spices before serving (if not using a spice bag), and serve hot. 3. Leftovers can be stored, covered, in the refrigerator and reheated as needed. Remove the spice bag and discard.

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Pumpkin Custard Pie Serves: 8 Grams of Fat Per Serving: 1 gram Prep Time: 10 minutes Cooking Time: 1 hour Recipe Adapted From: Blog.FatFreeVegan.com This pie forms its own crust as it bakes! Ingredients: 1 ½ C. soy milk or other non-dairy milk (5 gm fat) 1 Tbsp powder egg replacer (Bob’s Red Mill, Ener-G, Vegg, etc.)* ¼ C. water 1 Tbsp cornstarch 1 tsp vanilla 2 C. (1 can) pureed or mashed cooked pumpkin or winter squash (2 gm fat) ½ C. brown rice, white spelt, or whole wheat pastry flour (2 gm fat) 2 tsp baking powder ¾ C. sugar ¼ tsp ginger powder 1 tsp cinnamon ½ tsp nutmeg 1/8 - ¼ tsp ground cloves ½ tsp salt *If you don’t have egg replacer, you can omit the ¼ C. water and use ½ C. liquid eggs. To Prepare: 1. Preheat oven to 350° F. Spray an 8 or 9-inch pie pan with cooking spray (2 seconds = 2 gm fat). This pie will rise during cooking but will fall back down as it cools. 2. Put the first five ingredients in the blender, and blend well. Add the pumpkin, and puree. 3. Add the remaining ingredients and blend on high for 2 minutes, stopping to scrape the sides a couple of times to make sure everything is thoroughly blended. 4. Pour into a pie pan and bake for about 60 min. The top and edges should be brown, but the edges should not be over-done. (Since this is a custardy pie, using the standard toothpick or knife test does not work; it will remain somewhat moist in the center, but it shouldn’t be uncooked.) 5. Remove from the oven and allow to cool on the counter. For best results, allow to chill before eating. 156

Pumpkin Pie “Nice” Cream Serves: 4 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 12 hours freeze time Recipe Adapted From: FeastingOnFruit.com Ingredients: 15-oz. can organic pumpkin puree (2 gm fat) ½ tsp pumpkin pie spice 1 tsp vanilla extract ½ C. carrot juice 6-8 pitted medjool dates (0.5 gm fat) 5-6 frozen bananas To Prepare: 1. Blend the pumpkin, spice, vanilla extract, carrot juice, and dates until smooth. 2. Transfer to a shallow pan or ice cube tray. Freeze overnight. 3. Break apart the pumpkin mixture. Add to a blender/food processor with the frozen bananas. Blend until smooth and creamy. 4. Eat immediately as soft serve or freezer for 2-3 hours for a scoopable ice cream. You can keep leftovers in the freezer for up to 3 days, just remove 5-10 minutes before scooping and eating.

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Cranberry Relish or Sauce Serves: 8 Grams of Fat Per Serving: 0 grams Prep Time: 10 minutes Cooking Time: 0 minutes + 1 hour resting time Recipe Adapted From: DinnerAtTheZoo.com, AllRecipes.com You can make this up to 3 days before you plan to serve it. Freezing is not recommended because the fruits will release a lot of liquid when thawed and youâ&#x20AC;&#x2122;ll end up with a watery dish. Ingredients: 12-oz. bag of cranberries (defrost if frozen) 1 apple, cored, sliced, cut into chunks 1 orange, seeds removed and ends trimmed off, cut in chunks Â˝ C. sugar 1 lime, juiced For sauce, add a pinch of: Ground Cinnamon Ground Cloves Ground Allspice Cinnamon sticks 1 C. Water Variations: - Add 2 tsp chopped or crystallized ginger. - Substitute pear for the apple. - Add drained, crushed pineapple to the relish. - Add finely chopped walnuts or pecans to the relish (count fat). -Play with the flavor using red wine, bourbon, Grand Marnier, raisins, and nuts. To Prepare: CRANBERRY RELISH 1. Discard any mushy or blemished cranberries. Place the cranberries in a food processor and pulse until coarsely chopped. Add apple and orange chunks, sweetener, and lime juice. Process as little as possible to keep mixture chunky. 2. Cover and refrigerate, preferably for at least one hour for flavors to meld. 158

3. Serve relish on roasted chicken or turkey. It can also be spooned onto toast, crackers, pancakes, oatmeal, or soy yogurt. CRANBERRY SAUCE In a medium saucepan combine 1 C. water and sugar. Bring mixture to a boil over medium heat. Add the cranberries, spices, and all reaming the ingredients. Bring to a boil, then simmer gently for 10 min. stirring often. Cool to room temperature and remove cinnamon sticks before serving.

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Oven-Roasted Turkey Breast Serves: About 10 (4 oz. servings) Grams of Fat: 5 grams with skin removed Prep Time: 20 minutes Cooking Time: 2 hours and up to additional 20 minutes Recipe Adapted From: APinchofHealthy.com Supplies: 1 oven bag (for 8 to 24 lb.) with included closure/bag tie 1 roasting pan (or lasagna pan) carving knife Ingredients: 1 bone-in turkey breast, about 6 lb. (The edible yield is about a third to a half of the weight of when you purchased it.) (56 gm fat) 2 Tbsp garlic salt 1 tsp pepper 2 tsp paprika 1 tsp onion powder 2 ½ Tbsp olive oil (35 gm fat) 1 Tbsp all-purpose flour 3 celery stalks, cut in half (3 – in the turkey, 3 – in the oven bag) 1 onion, quartered (½ in turkey, ½ in oven bag) To Prepare: 1. Preheat oven to 325°F. 2. Rinse the turkey breast, remove any giblets from the cavity, and pat dry with power towels. 3. In a small bowl, mix all the spices and oil. Stir to combine. 4. Rub the mixture all over the turkey. Rub inside the cavity as well as outside and under the skin for maximum flavor. 5. Place the onion and celery in the cavity. 6. Take the flour and add it to the oven bag. Use your hands to clamp the opening of bag (so that flour doesn’t go everywhere) and shake the bag to distribute the flour. 7. Place the bag in your roasting pan and open it up. Place the rest of your onions and celery and then place your turkey in it. There will be drippings that the turkey is sitting in after it is cooked. 8. Use the included bag tie to close the bag. 9. Use scissors to cut three small holes in the top of the bag to let steam release. 160

10.Place the pan in a preheated oven at 325Â°F. Make sure that the oven bag is not touching the top or the sides of the oven. Adjust your shelves if necessary. 11.Cook until temperature reaches 165Â°F, about 2 hours and 15 minutes. 12.Let rest at least 30 minutes before carving. You can let it rest anywhere from an hour to 1 Â˝ hours while you cook other side items in the oven. 13. Remove skin, carve, and enjoy! Note: Using an oven bag for roasting browns the turkey nicely while keeping it juicy without any basting. Tip: If frozen, allow plenty of time for turkey breast to thaw in your fridge. For a Thursday meal, take the turkey out of the freezer on Sunday morning and let it thaw in the refrigerator. You can do all of the steps through 9 the night before serving. Put the bag with the seasoned turkey in the refrigerator overnight. It saves a lot of time, but is not required.

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Steamed Mashed Sweet Potatoes Serves: 2 Grams of Fat Per Serving: 2.5 grams Prep Time: 10 minutes Cooking Time: 20 minutes Recipe Modified From: ASweetPeachEF.com, aline-made.com Ingredients: 2 medium sweet potatoes (or mix and match with 1 sweet potato + 1 white potato) 1 Tbsp pure maple syrup (can substitute with honey or other sweetener) Alternative: splash of orange juice 1 tsp ground cinnamon Dash of salt, to taste 1 ½ Tbsp raw pecans (5 pecan halves), crushed (for topping) (5 gm fat) Additional ingredients: To Prepare: 1. Steam the sweet potatoes until very tender, approx. 15-20 min. over the stovetop. No need to remove the skin. See ‘Microwave Meal Plan’ for instructions on how to microwave steam potatoes. 2. Once tender, transfer to a food processor and puree. You can mash by hand using a potato masher. 3. Once pureed/mashed, add the pure maple syrup and cinnamon and mix well. If using soymilk (count extra fat), heat up the milk in a pot or microwave until hot. Add the hot milk to the potato mixture and continue to mash. Adjust recipe to how sweet you like it.

Storage Tip: Mashed sweet potatoes reheat well from the refrigerator or freezer so they are great to make ahead of time. Cool the recipe completely if freezing in bags or containers; remove as much air as possible. Allow to thaw when reheating from frozen.

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Slow-Cooker Pumpkin Baked Beans Serves: 6-8 Grams of Fat Per Serving: 2-3 grams Prep Time: 10 minutes Cooking Time: 8 hours Recipe Adapted From: KitchenTreaty.com Ingredients: 4 (15-oz.) cans Great Northern beans, drained and rinsed (or 1 lb. dry northern beans, cooked) (14 gm fat) 1 medium yellow onion, diced 1 C. pumpkin puree (1 gm fat) ½ C. water ½ C. molasses ½ C. dark brown sugar 2 tsp dry mustard 1 tsp pumpkin pie spice 1/8 tsp cayenne pepper 2 tsp salt ¼ tsp black pepper To Prepare: 1. Add all ingredients to a 2-quart or larger slow cooker. Stir gently to combine. 2. Cook on high 5-6 hours or on low 8-10 hours. 3. Taste and add additional salt and pepper if desired. Serve.

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Pumpkin Zucchini Breakfast Bake Serves: 2 Grams of Fat Per Serving: 12 grams Prep Time: 20 minutes Cooking Time: 25 minutes Recipe Adapted From: HealthyAperture.com Ingredients: 2/3 C. oats (4 gm fat) ½ C. pumpkin puree (0.5 gm fat) 1/3 C. almond flour (18 gm fat) ¼ C. zucchini, grated 2 egg whites (or ¼ C. liquid eggs) 3 Tbsp maple syrup 2 Tbsp non-dairy milk (0.5 gm fat) 1 tsp vanilla 1 tsp cinnamon Pinch of salt To Prepare: 1. Preheat oven to 375°F. In a bowl, combine all the ingredients. 2. Pour batter into a greased loaf pan. Bake for 22-25 min., or until top is set. 3. Eat immediately or make the night before and heat it up in the morning. 4. Option: Top with a little nut butter and a drizzle of maple syrup.

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Alphabetical Index of Recipes Air-Popped Popcorn Baked Apples with Maple Syrup Baked Chickpeas or Spicy Roasted Chickpeas Baked Falafel Baked Fish Steaks with Roasted Tomatoes Baked Fish with Capers and Lemon Baked Kale Chips Baked Red Beans & Rice Banana Date Frosting Banana Walnut Muffins Barley Stew with Leeks, Mushrooms & Greens Bean Burritos Black Bean Brownies Bowtie Pasta with Artichokes and Red Peppers Breakfast Burrito Breakfast Cookies, 2 variations Build a Grain Bowl Butternut Squash Soup Caribbean Rice & Bean Salad Chicken Cacciatore Chicken Noodle Soup Chicken or Tofu Fajitas Chicken or Tofu Rice Paper Rolls Chicken or Tofu Stir Fry Chocolate & Banana Milkshake Country French Toast Cranberry Relish or Sauce Creamy Penne Pasta with Chicken and Peas Curried Carrot Soup Dairy-Free Caramel Dip Dairy-Free Chocolate Cream Pie Easy “BBQ” Tempeh 165

135 147 131 115 104 103 133 80 150 21 53 42 143 74 29 23 67 51 62 89 48 92 43 100 140 17 158 75 47 149 141 99

Easy Roasted Veggie Tacos Egg Nog Egg White Veggie Cups Egg White Veggie Omelet Flourless Chocolate Cookies Fluffy Whole Wheat Pancakes Fried Rice with Egg Whites Fruit Smoothie Garbanzo Guacamole Greek Salad Grilled Chicken with Strawberry Mint Salsa Grilled Portobello Mushroom Burger Grilled Snapper with Fresh Tomato Salsa Hearty Minestrone Soup Ice “Cream” Japanese-Style Fish or Tofu Make-Ahead Mason Jar Oatmeal Mexican Pizza Miso-Ginger Barley Soup with Kale Mixed Berry Muffins Mushroom Stroganoff No-crust Pumpkin Custard Pie Oatmeal or Breakfast Grains Oil-Free Hummus Oil-Free Salad Dressings One Pot Creamy Pumpkin Pasta One-pan honey-sesame tofu with green beans One-pan roasted chicken & vegetables One-Pan Roasted Gnocchi & Veggies Oven Roasted Turkey Breast Peach or Nectarine Delight Poached Tilapia Polenta Pumpkin Pie Nice Cream 166

119 154 35 25 148 13 77 31 127 60 98 40 107 49 139 108 32 81 54 19 73 156 34 125 57 71 110 85 114 160 145 101 79 157

Pumpkin Zucchini Breakfast bake Rainbow Risotto Roasted Tomato and Breadcrumbs Roasted Vegetables Rosemary & Roasted Garlic White Bean Dips Rosemary Roasted Potatoes Salad Bar Sheet-Pan Sweet Potato & Black Bean Hash Slow-Cooked Sweet Potatoes & Apples Slow-Cooker Chicken Chili Verde Slow-Cooker Jerk Chicken Slow-Cooker Mayan Black Bean Soup Slow-Cooker Pull-Apart Chicken Sandwiches Slow-Cooker Pumpkin Baked Beans Southwestern Salad Spiced Apple Cider Spicy Chicken or Tofu with Soba Noodles Steamed Mashed Sweet Potato Stovetop Tofu “Gyros” Sweet Couscous Sweet Potato Pancakes Taco Salad Tandoori Chicken Teriyaki Chicken or Tofu Tuna Loaf Ultimate Veggie Wrap Vegan Date Nut Bread Vegan Mac ‘n’ Cheese Vegan Mashed Potatoes and Gravy Vegetable Hash Vegetables in Teriyaki Sauce Warm Lentil Salad

164 76 116 118 126 117 57 28 15 87 95 52 39 163 61 155 97 162 109 33 14 63 91 94 105 41 151 68 120 27 113 59

Air-Popped Popcorn

135 167