Healthy Recipes

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• Blushing Strawberry Pudding
• Cabbage Strudel
• Cajun Blackeyed Peas with Rice
• Caponata
• Grilled Vegetable Quesadillas
• Honey Whole Wheat Pizza Crust
• Lentil Salad Vinaigrette
• Miso and Vegetable Soup
• Onion, Artichoke and Olive Pizza
• Oven Roasted Vegetables
• Oven Roasted Vegetables with Penne and Pesto Cream Sauce
• Portabello Mushroom Strata
• Roasted Tomatoes with Spinach Polenta
• Thyme Croutons
• Tofu and Green Bean Stir Fry

• 10 ounces silken soft tofu
• 2 cups frozen strawberries
• 1 (1 ounce) package sugar free instant vanilla pudding
• 2 cups light whipped topping

In a food processor, combine tofu, strawberries and pudding powder until fairly smooth. Fold in whipped topping. Spoon into dessert dishes and garnish with a strawberry.

Makes 6 servings. Per serving: 121 calories. Fat: 4 grams. Sodium: 229 milligrams. Fiber: 1.2 grams.

A delicious first course or appetizer! To make a meal, serve with mushroom soup, an apple and walnut salad and light vanilla ice cream.

• 2 tsp. olive oil
• 3 cups shredded cabbage
• 1/2 cup chopped onion
• 1/2 tsp. caraway seed
• 1/2 tsp. sweet Hungarian paprika
• 1/2 tsp. hot Hungarian paprika
• Salt and pepper, to taste
• 1/4 cup fat free sour cream or veggie sour cream alternative

• 3 sheets phyllo dough
• No stick butter flavored cooking spray
• 1 Tbsp. dry bread crumbs

Place a no stick skillet over moderate heat. Add oil and tilt pan to coat. Add cabbage and onion and saute, stirring constantly, until cabbage is crisp tender. Add caraway, hot and sweet paprika, salt and pepper and sour cream and stir well. Remove from heat and cool.

Preheat oven to 375 degrees. Spray a heavy baking sheet with no stick spray. Set aside. Spread a large linen towel on the work surface. Mist lightly with water. Place 1 sheet of phyllo on the towel, long side toward you. Spray with no stick butter flavored spray. Sprinkle with 1/2 Tbsp. dry bread crumbs. Top with a second sheet of phyllo, spray with no stick spray and sprinkle with remaining crumbs. Top with last sheet of phyllo. Arrange cabbage filling on phyllo sheets in a 3 inch band, 1 inch from the edge of the dough, leaving 1 1/2 inches free on both ends. Roll up like a jelly roll, folding the edges in 1 1/2 inches, using the towel to support dough. Carefully transfer to prepared baking sheet. Spray with no stick spray. Cut several slits in the top of dough. Bake 25 minutes or until golden. Carefully remove from cookie sheet and cut into 4 pieces and serve.

Makes 4 servings. Per serving: 132 calories. Fat: 3 grams. Sodium: 149 milligrams. Fiber: 1.8 grams.

Serve with cornbread, coleslaw and applesauce for dessert.

• 2 tsp. oil
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1/2 cup chopped green pepper
• 1 clove garlic, minced
• 1 (14 1/2 ounces) can diced tomatoes
• 1 cup water
• 1 (10 ounce) package frozen blackeyed peas
• 1/2 cup long grain rice
• 1 tsp. salt free Creole seasoning
• Red pepper sauce, to taste

Spray a medium skillet with no stick spray. Place over moderate heat. Add oil and tilt pan to coat. Add onion, celery, green pepper and garlic. Cook, stirring constantly until vegetables are limp. Add tomatoes, water, blackeyed peas, rice and seasoning. Stir well, bring to a boil, reduce heat to low and cover. Cook 20 minutes or until liquid is absorbed and rice is tender.

Makes 4 servings.
Per serving: 255 calories. Fat: 4 grams. Sodium: 201 milligrams. Fiber: 6.1 grams.

• 1/2 of a large eggplant
• 2 tsp. olive oil
• 1/4 cup finely chopped onion
• 1 clove garlic
• Salt
• 1/2 cup sliced celery
• 1/2 cup red pepper chunks
• 1 Tbsp. capers
• 1/4 cup chopped imported green and black olives
• 1 Tbsp. golden raisins
• 1 Tbsp. red wine vinegar
• 1/2 cup tomato puree
• 1/4 cup water
• 1/2 tsp. dried basil
• Pepper, to taste

Peel eggplant and cut into 3/4 inch cubes. You should have 3 cups. Place a nonstick skillet over moderate heat. Add oil and tilt pan to coat. Add onion and garlic and saute until limp. Add eggplant and season lightly with salt. Saute 5 minutes; stirring frequently. Add remaining ingredients and stir well. Bring to a boil, reduce the heat to low, cover and simmer 15 to 20 minutes or until vegetables are tender and mixture is thick. Chill several hours. Serve at room temperature on thin slices of toasted baguette. Caponata may also be served on crackers or tossed with cooked pasta.

Makes 2 cups. Per serving (2 Tbsp.): 39 calories. Fat: 2 grams. Sodium: 168 milligrams. Fiber: 1 gram.

• 8 (8 inch) flour tortillas
• 2 cups Oven Roasted Vegetables (see index for recipe)
• 1 cup light mozzarella cheese
• Fat-free sour cream (optional)
• Salsa (optional)

Spray a tortilla with no stick spray. Preheat a heavy skillet or griddle over moderate heat. Place tortilla spray side down in skillet. Top with 1/2 cup roasted vegetables. Evenly distribute vegetables on tortilla. Sprinkle with 1/4 cup cheese. Top with a second tortilla. Spray with no stick spray. Cook, turning once, until crisp and golden. Serve immediately, topped with fat free sour cream and the salsa of your choice.

Makes 4 servings. Per serving: 331 calories. Fat: 8.5 grams. Sodium: 630 milligrams. Fiber: 6.7 grams.

Delicious with the topping of your choice.

• 1 1/4 cups bread flour
• 3/4 cup whole wheat flour
• 1/2 tsp. salt
• 1 (1/4 ounce) package active dry yeast
• 3/4 cup warm water
• 2 tsp. honey
• 1 1/2 tsp. olive oil

In a mixing bowl, combine bread flour, whole wheat flour, salt and yeast and mix well. In a measuring cup, combine warm water, honey and olive oil. Add to flour mixture and mix well. Turn dough out on to a floured surface and knead until smooth and elastic. Place dough in a medium bowl sprayed with no stick spray. Cover with plastic wrap and a towel and let rise in a warm place until double in bulk.

Preheat oven to 425 degrees. Spray a heavy 11 by 16 inch baking pan with no stick spray. Sprinkle with cornmeal. Roll dough on a floured surface to fit pan. Transfer dough to prepared pan. Add toppings and bake in preheated oven for 25 to 30 minutes or until lightly browned. Cut into 8 pieces and serve.

Makes 8 servings. Per serving: 117 calories. Fat: 1 gram. Sodium: 148 milligrams. Fiber: 1.9 grams.

This salad makes a delicious lunch with crusty bread and fresh fruit.

• 1 cup lentils
• 1 vegetable bouillon cube
• 1 clove garlic
• 1/2 cup chopped red pepper
• 1/2 cup chopped green pepper
• 1/2 cup chopped yellow pepper

• 3 Tbsp. apple juice concentrate
• 3 Tbsp. apple cider vinegar
• 3 Tbsp. water
• 2 Tbsp. coarse Dijon mustard
• 1 Tbsp. olive oil

Rinse lentils and remove any debris. Place in a large saucepan. Cover with water; add vegetable broth cube and garlic clove. Bring to a boil, reduce heat to low and cover. Cook 30 to 40 minutes, stirring occasionally, until lentils are tender. Drain lentils and discard garlic.

Next make the vinaigrette. Combine all the ingredients in a jar and shake well to combine.

In a large bowl, combine lentils and peppers. Add vinaigrette and mix well. Chill for several hours or overnight to blend flavors. Serve at room temperature.

Makes 4 servings.
Per serving: 187 calories. Fat: 4 grams. Sodium: 310 milligrams. Fiber: 15.5 grams.

Serve as a first course for an Oriental meal.

• 4 Tbsp. red miso (soybean paste)
• 1 large vegetable bouillon cube
• 4 cups water
• 2 tsp. oil
• 3 cups sliced mushrooms
• 3/4 cup sliced leeks
• 1 clove garlic, minced
• 1 1/2 cups sliced bok choy

Dissolve miso and vegetable bouillon cube in boiling water. Reserve. Place a large saucepan over medium heat. Add oil and tilt pan to coat. Add mushrooms, leeks and garlic and saute until tender. Add miso mixture; simmer over low heat 15 minutes. Add bok choy and simmer 5 minutes.

To make a meal, serve with vegetable soup and pudding for dessert.

• 2 tsp. olive oil
• 2 1/2 cups sliced white onions
• 2 cloves garlic, peeled and minced
• 1 tsp. dried sage
• 1 tsp. sugar
• 1 tsp. balsamic vinegar
• 6 colossal pitted black olives
• 6 frozen artichoke hearts, thawed and halved
• 3 Tbsp. freshly grated Parmesan cheese
• Honey Whole Wheat Pizza Crust - see index

Place a heavy skillet over moderate heat. Add oil, tilt pan to coat and add onions, garlic, sage and sugar. Cook, over moderate to low heat until onions are lightly browned and very soft. Stir in vinegar and turn off heat.

Spray crust with no stick spray. Spread onions evenly over prepared dough. Arrange artichoke hearts and olives on top of onions and sprinkle with Parmesan cheese. Bake 25 to 30 minutes or until lightly browned.

• 8 1/2 cups vegetables, cut in 1 inch cubes
• 1/3 cup light Italian or Caesar salad dressing

Preheat oven to 425 degrees. In a large bowl, combine vegetables and salad dressing. Spray a large heavy baking sheet with no stick spray. Place vegetables on baking sheet. Roast in preheated oven for 20 to 25 minutes, turning once, or until browned and crisp tender. Serve immediately

To make a meal, serve with crusty bread, green salad and fresh fruit for dessert.

• 8 ounces penne pasta
• 1 recipe Oven Roasted Vegetables (see index for recipe)
• 1/2 of a 15 ounce container of low fat ricotta cheese
• 3 Tbsp. light pesto sauce
• Fresh ground pepper

Cook pasta according to package directions. Drain. In a large bowl, combine pasta and vegetables. Combine ricotta, pesto and pepper in a small bowl and mix well. Pour over pasta and mix gently. Serve immediately.

Serve with a spinach, orange and red pepper salad and light vanilla ice cream topped with strawberries for dessert.

• 1 1/2 cups egg substitute
• 1 cup fat free milk
• 1 cup sliced Portabello mushrooms
• 1/2 cup chopped onion
• 1/2 cup chopped red pepper
• 1 cup grated fat free cheddar cheese
• 1 cup grated part skim milk mozzarella cheese
• 1 cup fat free herb flavored croutons
• Pepper, to taste

Preheat oven to 350 degrees. Spray a skillet with no stick spray; place over medium heat. Add mushrooms, onion and pepper. Saute until tender.

Spray a 2 quart casserole with lid with no stick cooking spray. Place mushroom mixture in casserole; add cheeses (reserve 1/2 cup mozzarella) and croutons. Gently toss to combine. In a bowl, mix egg substitute and milk. Add pepper, to taste. Pour over vegetable mixture. Cover casserole and bake 45 minutes. Uncover casserole, top with reserved cheese and bake 15 more minutes.

Serve with toasted garlic bread, green salad and biscotti and sorbet for dessert.

• 5 Roma tomatoes (about 1 lb.)
• 2 Tbsp. balsamic vinegar
• 2 Tbsp. brown sugar
• 1 tsp. olive oil
• 3/4 tsp. dried basil
• 3 cups water (divided)
• 3/4 cup yellow corn meal
• 1/2 tsp. salt
• 1 1/2 cups baby spinach, washed, stems removed

Preheat oven to 400 degrees. Cut tomatoes in half lengthwise. Place cut side down in a ceramic baking dish. Combine balsamic vinegar, brown sugar, olive oil and basil. Pour over tomatoes. Bake 20 minutes or until tomatoes are soft.

Combine 3/4 cup of water and cornmeal and stir well. Measure 2 1/4 cups water into a large saucepan. Add salt; bring to a boil. Add cornmeal and water mixture, stirring constantly. Cook over medium heat, stirring occasionally until very thick (20 to 25 minutes). Stir in spinach leaves and let stand 5 minutes. Spoon polenta onto individual plates and top with hot tomato mixture. Garnish with curls of Parmesan cheese.

• 2 slices whole wheat bread
• No stick cooking spray
• Several pinches of dried thyme

Preheat oven to 350 degrees. Trim crusts from bread. Cut into 3/4 inch cubes. Place on a nonstick cookie sheet. Spray with no stick spray and sprinkle with thyme. Bake in preheated oven for 10 to 12 minutes or until golden.

To make a meal, serve with steamed brown rice, vegetarian shu mai or pot stickers and mandarin orange sections and sliced bananas for dessert.

• 8 ounces extra firm tofu
• 1 clove garlic
• 4 tsp. soy sauce
• 2 tsp. sherry
• 5 cups fresh green beans, cut diagonally into 1 inch pieces
• 2 tsp. sesame oil, divided
Stir Fry Sauce:
• 1 cup vegetable broth
• 2 tsp. oyster sauce
• 4 tsp. cornstarch
• Hot pepper sauce, to taste
• Sliced green onions

Drain tofu. Pat dry with paper towels. Wrap in fresh paper towel, place on a plate, top with a second plate and weight with a can. Let stand 30 minutes. Cut tofu into 3/4 inch cubes. Place in a bowl. Combine garlic, soy sauce and sherry and pour over tofu. Set aside. Bring a large pot of water to a boil. Add green beans and blanche 3 minutes. Remove green beans with a slotted spoon and transfer to a bowl of ice water. Drain beans.

Combine vegetable broth, oyster sauce, cornstarch and pepper sauce and mix well. Spray a large heavy skillet or wok with no stick spray. Place over moderately high heat. Add 1 tsp. sesame oil. Add tofu and stir fry until lightly browned. Remove from pan. Add remaining sesame oil and green beans. Stir fry 3 to 4 minutes. Add tofu and combined sauce ingredients. Cook, stirring constantly, until thickened. Serve immediately. Garnish with sliced green onions.