* Exported from MasterCook * Vegetable Purees For Fat Substitutes In Baking Recipe By :Sarah Phillips,THE HEALTHY OVEN BAKING BOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The best alternative is to use ANY type of fruit puree, instead of applesauce, that you are allowed to eat on your diet. Mango puree is great (mango comes in cans), as well as banana, persimmon, pear, plum, peach, etc. You can puree any of these canned or fresh fruits in a blender. You can also use vegetable purees (babyfood) , instead of applesauce. Sweet potato is the best, along with pureed carrots, pureed winter squash, canned pumpkin, as well as mashed potatoes. After you puree a fruit or vegetable, make sure it does not have too much water in it-drain the obvious water as much as you can. You can strain the purees in a cheesecloth for a couple of hours to get the water out, if necessary. I was thinking about my suggestion about canned fruits--I would not use them -- any baby food fruit is better because they have tapioca (a starch) in them, which helps add a much needed binder in them--apples have pectin which makes things jell--the same ingredient used in making jams. When you replace the applesauce with another fruit puree, you still need some natural form of starch. Fresh banana is excellent as well as prune puree. For canned yams (sweet potatoes) or mangoes, drain the juice before pureeing them. Potatoes have a natural starch in them, much like tapioca. There are specific cakes made with mashed potatoes. Fresh or canned pumpkin, sweet potato or baked winter squash can go in any baked good written specially to handle a vegetable or fruit puree. Check recipes on www.allrecipes.com or www.kitchenlink.com for a mashed potato cake. (Also you "Chat in the Kitchen with Me" on kitchenlink.com). Motts.com has plenty of low-fat recipes which bake with applesauce, too. To have success, only substitute fruit or vegetable purees in recipes that have already been written with applesauce, pumpkin, etc. It is very difficult to take a full fat recipe and reduce it in fat by simply adding a fruit or vegetable puree. You will have hit or miss success, because once you replace the fat, the whole baking formula is unbalanced. My book, The Healthy Oven Baking Book, has plenty of recipes made with different types of fruit and vegetable purees in them--mango, persimmon, banana, pumpkin, sweet potato, winter squash, etc. There are also other recipes with a reduced amount of butter in them. You can safely replace the applesauce with any type of fruit or vegetable puree; just remember you will get a different flavor and a slightly different texture, but the recipe will still work. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Quiche, Crustless Recipe By :Healthy Choice Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pies, Crusts & Pastry Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked rice -- white or brown 3/4 cup shredded lowfat Swiss cheese 1 tablespoon flour 10 ounces frozen chopped broccoli -- thawed well-drained 1/2 cup sliced mushrooms 1/4 cup chopped green onions 1 red bell pepper -- thinly sliced 1 1/2 cups Cholesterol Free Egg Product, preferably Healthy Choice (r) 1 cup skim milk 1/2 teaspoon hot pepper sauce 3/4 teaspoon salt 1/2 teaspoon dried basil 1/4 teaspoon pepper 2 tablespoons grated Parmesan cheese In large bowl, combine rice, Swiss cheese, flour, broccoli, mushrooms and onion. Place in 10-inch pie plate sprayed with vegetable oil spray. Top vegetable mixture with red pepper slices. In medium bowl, combine egg product, milk, hot pepper sauce, salt, basil and pepper. Pour egg product mixture over vegetable mixture. Sprinkle Parmesan cheese on top. Bake in 350F oven for 55 minutes. >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Rice forms the crust for this low cholesterol quiche. BTW - Egg substitute does * NOT* bake well at temps higher than 350F. I add moisture to the oven - spray the walls or put a tin of water on a lower rack. * Exported from MasterCook * Vegetarian Pad Thai Noodles Recipe By :LA Times, Low-Fat Kitchen, Donna Deanne Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 21 ounces firm lowfat tofu -- OR 2 pkgs tofu each-10.5oz nonstick cooking spray salt 1/3 cup fish sauce or vegetarian soy sauce 1/3 cup sugar 2 teaspoons rice vinegar 2 teaspoons lime juice 1 tablespoon paprika red pepper flakes 5 ounces Thai rice noodles 1/2 onion -- cut into strips 3 cloves garlic -- minced 1 cup red cabbage -- shredded 1 cup napa cabbage -- shredded 3/4 cup carrot -- shredded 1/2 cup egg beaters(r) 99% egg substitute 2 1/2 cups bean sprouts 2 tablespoons chopped peanuts lime wedges Drain tofu well, pat dry with paper towels and cut into 1-inch cubes. Spray wok or heavy skillet with nonstick cooking spray and heat until hot. Add tofu cubes and fry, turning until browned on all sides, 5 to 7 minutes. Sprinkle lightly with salt to taste and remove from wok. Combine fish sauce, sugar, vinegar, lime juice, paprika and red pepper flakes to taste in small bowl and set aside. Add noodles to boiling water in large saucepan and cook 1 minute. Drain and rinse under cold water. Let stand in bowl of cold water until ready to use, then drain again. Spray wok or heavy skillet with nonstick cooking spray and heat until sizzling hot. Add onion and stir-fry until golden brown, about 2 minutes. Add garlic and stir-fry 1 minute more. Stir in red cabbage, napa cabbage and 1/2 cup shredded carrots. Stir until vegetables are limp, 1 to 2 minutes. Add fish sauce mixture. Heat and stir until ingredients are mixed. Stir in tofu cubes and heat until hot through, about 1 minute. Stir in drained noodles. Push ingredients to one side and add egg substitute. Let stand until egg sets, then stir to break up egg and mix into noodle mixture. Stir in 2 cups bean sprouts and heat until hot through, 1 to 2 minutes (crisp-tender!). Spoon onto serving platter and sprinkle with chopped peanuts. Top with remaining 1/2 cup bean sprouts and 1/4 cup carrots. Serve with lime wedges. 3 servings. Each serving: 485 calories; 1,654 mg sodium; 0 cholesterol; 6 grams fat; 86 grams carbohydrates; 24 grams protein; 2.30 grams fiber. Posted by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : With a little egg substitute and a little low-fat tofu, you can have a lighter pad Thai. Rice noodles are about the width of linguine and cook quickly. They should be cooked until limp - about 1 minute. Letting them rest in a bowl of cold water after cooking prevents them from sticking together. * Exported from MasterCook * Vodka And Citrus Cured Salmon Recipe By :Emeril LIve, Emeril Lagasse, 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup kosher salt 1/4 cup fresh dill -- chopped 2 tablespoons lemon zest -- grated 2 tablespoons orange zest -- grated 2 tablespoons lime zest -- grated 1/4 cup Absolut Citron Vodka 3 tablespoons sugar 1 piece fresh salmon fillet -- (2 pound) skin on, pin bones removed and rinsed under cold water In a mixing bowl, combine the salt, dill, zest's, vodka and sugar together. Place the salmon, skin side down, on several large sheets of plastic wrap. Cover the entire salmon with the curing mixture, packing the cure into the salmon. Wrap the salmon completely and tightly in the plastic wrap and place the salmon, skin side down on a half sheet pan. Place something heavy, like a skillet, weights or a brick (which needs to be wrapped in plastic wrap) on top of the wrapped salmon. This will help infuse the salmon into the mixture. Refrigerate the salmon for 24 hours. Remove the salmon from the refrigerator and wipe off the salt mixture. Rinse the salmon under cold water, removing all of the cure. Using a sharp knife, slice the salmon diagonally, paper thin and set aside. Yield: 8 servings >From: BGL - - - - - - - - - - - - - - - - - - - NOTES : I just made this and it really is excellent * Exported from MasterCook * Watermelon Froth Recipe By :Knox Gelatin Serving Size : 4 Preparation Time :0:15 Categories : Beverages Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 11 grams unflavored gelatin envelop 1 cup skim milk -- divided 3 cups watermelon chunks -- seeds removed 1 cup vanilla low-fat yogurt frozen 2 tablespoons powdered sugar 6 ice cubes to measure 1-cup 1. Sprinkle gelatin over 1/4 cup skim milk in small saucepan; let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 3 minutes; set aside. 2. Blend watermelon, 3/4 cup skim milk, frozen yogurt and powdered sugar in electric blender at high speed until smooth. 3. Add gelatin mixture. 4. Add ice cubes; blend at high speed until smooth and frothy. Serve immediately. Makes 4 servings. Nutrition Information per serving: 136 calories, 1 g total fat, 1 g saturated fat, 6 mg cholesterol, 71 mg sodium Preparation Time: 10 minutes ; Cook Time: 3 minutes ; Total Time: 13 minutes SOURCE: KNOX Gelatin - Recipe found at http://www.culinary.net/cgi-bin/iccentry.cgi Forwarded by J. Pellegrino. MC by Kitpath@earthlink.net >elf 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean And Green Chile Quesadillas Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Great Northern Beans -- Rinsed And Drained 1/2 Teaspoon Ground Cumin 8 Flour Tortillas 4 Teaspoons Chopped Pickled Jalapeno 1/2 Cup Chopped Green Chiles 1 3/8 Cups Black Beans -- Rinsed And Drained 8 Slices Tomato 3/4 Cup Cheddar Cheese, Lowfat -- Shredded 4 Teaspoons Minced Fresh Cilantro 8 Ounces Plain Low-Fat Yogurt Vegetable Cooking Spray Combine Great Northern beans and ground cumin in a small bowl. Place 1/4 cup bean mixture on each of 4 tortillas; mash with a fork to within 1/2 inch of the sides. Sprinkle each portion with 1 teaspoon jalapenos; top with 2 tablespoons chiles and 1 tablespoon black beans. Arrange 2 tomato slices on each portion; top with 3 tablespoons cheese, 1 teaspoon cilantro, and remaining tortillas. Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2 inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula; cover and refrigerate. Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add 1 quesadilla; cook 3 minutes on each side or until golden. Remove quesadilla from skillet. Set side; keep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges. Serve warm with yogurt cheese. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean And Sage Cassoulet Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Olive Oil 1 Cup Diced Carrot 1 Cup Fennel Bulbs -- Chopped 1 Cup Diced Onion 6 Garlic Cloves -- Minced 32 Ounces Cannellini Beans -- Drained 1/4 Cup Low-Salt Chicken Broth 14 1/2 Ounces Tomato Wedges, Canned -- Peeled 2 Tablespoons Fresh Sage -- Thinly Sliced 2 Slices French Bread -- Diagonally Sliced Vegetable Cooking Spray Fresh Sage Leaves -- Optional Preheat oven to 425F. Heat oil in a large nonstick skillet over medium-high heat. Add carrot, fennel, onion, and garlic; saute 5 minutes. Spoon carrot mixture into an 11X7 inch baking dish. Stir in beans and next 5 ingredients (beans through pepper). Trim crusts from bread. Cut bread into 1-inch cubes. Lightly coat cubes with cooking spray. Arrange bread cubes in a single layer over carrot mixture pressing cubes gently into mixture. cover mixture with foil, and bake at 425° for 25 minutes. Uncover and bake an additional 5 minutes or until croutons are golden. Garnish with sage leaves, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Beans And Arugula In Pita Pockets Recipe By :Jack Bishop, Natural Health, May 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces roasted red peppers -- drained 1 tablespoon red wine vinegar 1 tablespoon extra virgin olive oil salt and black pepper 30 ounces cooked white beans -- such as cannellini beans -- drained and rinsed 1/2 small red onion -- chopped 4 cups arugula leaves OR baby spinach leaves -- washed and thoroughly dried 4 large whole-wheat pita pockets slit open at one end White Beans and Arugula in Pita Pockets with Roasted Red Pepper Dressing 1) Puree roasted pepper with vinegar and oil until smooth. Add salt and pepper to taste. 2) Combine beans and onion in medium bowl. Toss with 1/4 cup dressing. 3) Place arugula in another bowl and toss with remaining dressing. Place some arugula in each pita pocket. Add beans and onions and then the remaining arugula. Serve immediately. EACH pocket sandwich has 517 cals, 10% fat (6 g), 19g fiber. Recipe adapted from "Sandwiches and Wraps," by Jack Bishop, food editor of Natural Health magazine and author of several vegetarian cookbooks. MC by kitpath@earthlink.net 4/99. - - - - - - - - - - - - - - - - - - - NOTES : Continuing with the sandwich theme - here's a filling that could be wrapped or stuffed into a pita. * Exported from MasterCook * Wild Ginger Seafood Dipping Sauce Recipe By :Wild Ginger Restaurant & Satay Bar, Seattle, WA Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup raw granulated sugar or palm sugar 3/4 cup water 6 lemons -- peeled 6 ounces fish sauce -- or less 6 cloves garlic or more -- finely chopped 2 Thai chilies or more -- seeded membrane removed -- finely chopped In a small pan, combine the sugar and water. Bring the mixture to a boil and cook, stirring until the sugar is dissolved, about 3 minutes. Remove from the heat and cool Holding each lemon over a bowl to catch the juices, cut in between each segment with a serrated knife. Each segment should be clear in appearance, with no membrane. Place the lemon segments in the bowl with the juice; set aside. In a medium bowl, stir together the sugar water, lemon segments and juice, fish sauce, garlic, and chilies. Cover and refrigerate overnight to allow the flavors to blend. MAKE AHEAD: This sauce can be refrigerated for up to 4 weeks. Serve as a dipping sauce for crab or other seafood. Note: Palm sugar, or jaggery, can be found in East Indian markets. It is a dark, unrefined sugar and has a sweet, wine-like fragrance and flavor that lend distinction to a recipe. Per serving: calories 13 fat 0.02g, 274 mg sodium. To reduce the sodium, replace half the fish sauce with equal parts low-sodium soy sauce and low-sodium Worcestershire sauce. >kitpath@earthlink.net 4/27/99. Featured in Modern Maturity, May-June 1999. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Cheese Dip Recipe By :Dannon Yogurt Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Plain Nonfat Yogurt 1 1 oz. packet dry salad dressing mix -- (Italian, Ranch, Zesty Italian, -- Roasted Garlic, Garlic & Herb) In small bowl combine yogurt and dry dressing mixture. Mix well. Follow directions for yogurt cheese. Yogurt Cheese Spoon mixture into a strainer lined with muslin or a coffee filter. Place a bowl under strainer to catch liquid (whey) that drains from yogurt. Cover and refrigerate 12 hours or overnight. Discard liquid (or use for something else). Remove yogurt cheese from strainer, place in container with lid, cover and keep refrigerated until ready to use. >From: mary curtis - - - - - - - - - - - - - - - - - - -