Apple Chutney
(Makes 3 cups)
1-1/2 pounds tart apples (about 3 large apples)
1 medium garlic clove, minced
1 tablespoon chopped fresh ginger or 1/2 teaspoon ground ginger
1/2 cup orange juice
1 teaspoon each ground cinnamon and cloves
1/2 teaspoon salt
1 cup raw sugar or other sweetener
1 cup cider vinegar
1/4 teaspoon cayenne, or more to taste
Coarsely chop the apples, then combine them with all the remaining ingredients in a heavy saucepan. Bring to a boil, then lower heat and simmer uncovered, stirring occasionally, for 1 hour, until most of the liquid is absorbed.
From Food for Life by Neal D. Barnard, M.D., recipes by Jennifer Raymond.
Balsamic Vinaigrette
Makes 1 cup
Balsamic vinegar has a mellow flavor that makes a delicious salad dressing.
2 tablespoons balsamic vinegar
2 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1 teaspoon stoneground mustard
1 garlic clove, pressed
Whisk all ingredients together.
Per 1 tablespoon: 20 calories; 0.1 g protein; 4.5 g carbohydrate; 0.08 g fat; 0.05 g fiber; 229 mg sodium; calories from protein: 3%; calories from carbohydrates: 93%; calories from fats: 4 %
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Basic Flax Oil and Vinegar Dressing
(Makes 3/4 cups)
Here is as wonderful way of using cold pressed oil. For different flavors substitute other oils such as canola, hazelnut or pumpkin seed for the flax oil. Use on baked potatoes, pasta, or stir-frys.
Basic Ingredients:
1/2 cup flaxseed
3 tablespoons lemon juice or rice or cider vinegar
3 tablespoons water
2-3 medium cloves gloves
1/2 teaspoon sweetener (maple syrup)
1 teaspoon Dijon mustard
Gourmet Options:(include any or all as desired)
1 teaspoon light miso
1 teaspoon tamari or soy sauce
1/2 teaspoon ground cumin or curry powder
Purée all the ingredients in a blender
Variation: Add 2 tablespoons chopped fresh or 1 teaspoon dried herbs.
Recipe from Becoming Vegetarian by Vesanto Melina, R.D., Brenda Davis, R.D., and Victoria Harrison, R.D.
Berry Sauce
(Serves 6 as a dessert topping)
1-1/2 cup frozen raspberries
1/4 cup orange juice
1 cup fresh or frozen blueberries
Combine raspberries and orange juice in a small saucepan. Simmer until raspberries become sauce like, about 5 minutes. Add blueberries and cook for 2 more minutes. Serve warm over fruit sorbet, poached pears, or vanilla non-dairy ice cream.
Note: Leftover sauce can be used on oatmeal for a special morning treat!
Recipe by Amy Lanou, PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
Brown Gravy
Makes about 2 cups
This traditional-tasting gravy is low in fat and delicious on potatoes, rice, or vegetables.
2 cups water or vegetable broth
1 tablespoon cashews
1 tablespoon onion powder
1/2 teaspoon garlic granules or powder
2 tablespoons cornstarch
3 tablespoons reduced-sodium soy sauce
Pour water or broth into a blender. Add cashews, onion powder, garlic granules, cornstarch, and soy sauce. Blend until completely smooth, 2 to 3 minutes.
Transfer to a saucepan and cook over medium heat, stirring constantly, until thickened.
Per 1/4-cup serving: 23 calories; 1 g protein; 4 g carbohydrate; 0.5 g fat; 0.1 g fiber; 190 mg sodium; calories from protein: 14%; calories from carbohydrates: 65%; calories from fats: 20%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
"Cheese" Sauce
Mix in a 2-quart saucepan:
1/2 cup nutritional yeast flakes
1/2 cup unbleached flour
1 teaspoon salt
1/2 teaspoon garlic powder
When dry ingredients are mixed, whisk in:
2 cups water
Cook over medium heat, whisking until it thickens and bubbles. Cook 30 seconds more, then remove from head and whisk in:
1/4 cup oil
1 teaspoon wet mustard
Sauce will thicken as it cools but will thin when heated. Good for a macaroni and cheese casserole, as a topping for lasagna, or a pan of enchiladas.
Recipe from The Power of Your Plate, by Neal D. Barnard, M.D.
Cheesy Garbanzo Spread
(Makes about 2 cups; 8 1/4-cup servings)
This delicious spread has the look and taste of spreadable cheese and takes only seconds to prepare. Try it on bread and crackers, in casseroles, and as a filling for quesadillas. Look for jars of water-packed roasted red peppers near the pickles and olives in your supermarket. Tahini is available in the ethnic food section of many supermarkets and in natural food stores.
1 15-ounce can garbanzo beans
1/2 cup roasted red peppers
3 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
Drain the garbanzo beans, reserving the liquid, and place them in a food processor or blender with the remaining ingredients. Process until very smooth. If using a blender, you will have to stop it occasionally and push everything down into the blades with a rubber spatula. The mixture should be quite thick, but if it really seems too thick to blend, add a tablespoon or two of the reserved bean liquid.
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Chunky Ratatouille Sauce
(Serves 6)
1 large eggplant, cut into 1-inch chunks
2 stalks celery, chopped
2 small onions, chopped
8 ounces of cremini mushrooms (also called baby bellas)
6 cloves garlic, minced
1/2 cup red wine
1/4 to 1/2 cup water
1 teaspoon Italian herbs
1/2 teaspoon thyme
1/2 teaspoon black pepper (add more to taste)
1 15-ounce can fire-roasted tomatoes
Soak eggplant chunks in salted water for 10 minutes. Drain, rinse, and drain again. Braise onion, celery, and garlic in 1/4 cup of red wine. When the vegetables are soft, add the eggplant chunks and 1/4 cup of water. Simmer, stirring occasionally, until the eggplant is soft (about 8 to 10 minutes). Add more water if necessary to keep mixture from drying out. Add mushrooms, spices, remaining wine, and can of tomatoes. Simmer for 5 minutes. Serve over pasta shells, brown rice, or your favorite grain.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Corn Butter
Makes about 2 cups
This creamy yellow spread is a low-fat alternative to margarine. It may be thickened with Emes Jel or agar powder, commonly sold in natural food stores.
1/4 cup cornmeal
2 teaspoons Emes Jel or 1-1/2 teaspoons agar powder
1 cup boiling water
2 tablespoons raw cashews
1/2 teaspoon salt (rounded)
2 teaspoons lemon juice
1 tablespoon finely grated carrot
1 teaspoon nutritional yeast (optional)
Combine the cornmeal with 1 cup of water in a small saucepan. Simmer, stirring frequently, until very thick, about 10 minutes. Set aside.
Combine the Emes Jel or agar powder with 1/4 cup of cold water in a blender. Let stand at least 3 minutes. Add 1 cup of boiling water and blend to mix. Add the cooked cornmeal, cashews, salt, lemon juice, grated carrot, and yeast if using. Cover and blend until totally smooth. (This is essential and will take several minutes.) Transfer to a covered container and chill until thickened, 2-3 hours.
Per 1 tablespoon: 7 calories; 0.2 g protein; 1 g carbohydrate; 0.2 g fat; 0.1 g fiber; 34 mg sodium; calories from protein: 11%; calories from carbohydrates: 57%; calories from fats: 32%
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D
Cranberry Persimmon Relish
Makes about 2 cups
Cranberries and fuyu persimmons make a colorful autumn relish in which the sweetness of the persimmons is a perfect foil for the tart cranberries. Fuyu persimmons, which are eaten while still crisp, are sold in many supermarkets and natural food stores.
2 fuyu persimmons
1 cup cranberries, fresh or frozen
2 tablespoons orange juice concentrate
1 tablespoon sugar or other sweetener
½ teaspoon ginger
Remove stems, then coarsely chop persimmons in a food processor. Add cranberries, orange juice concentrate, sugar and ginger. Process using quick pulses until coarsely and uniformly chopped. Let stand 20 minutes before serving.
Per ½-cup serving: 97 calories; 1 g protein; 25 g carbohydrate; 0.2 g fat; 4 g fiber; 1 mg sodium; calories from protein: 3%; calories from carbohydrates: 95%; calories from fats: 2%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Creamy Dill Dressing
Makes about 11/2 cups
This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.
1 12.3-ounce package Mori-Nu firm tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dill weed
1/4 teaspoon salt
Combine tofu, lemon juice, vinegars, garlic granules or powder, dill, and salt in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Creamy Spinach Dip
(Serves 10 to 12)
Great for a family gathering or as a dish to pass for a holiday cocktail party.
1 container Tofutti (non-dairy) sour cream
1 tablespoon lemon juice
1/2 cup salsa
1 package frozen spinach, thawed and drained
1 package vegetable soup mix
Combine ingredients and refrigerate for 1 hour before serving. Serve with raw vegetable pieces or chunks of crusty bread.
Recipe adapted from old family favorite by Amy Lanou, Ph.D., PCRM’s nutrition director.
Date Butter Frosting
Makes about 1½ cups
This frosting stays soft and spreadable, so add a spoonful to each piece of cake as it is served.
1 cup fortified soymilk or rice milk
½ cup chopped pitted dates or date pieces
1 tablespoon cornstarch
½ teaspoon vanilla
½ teaspoon natural coconut extract*
? teaspoon salt
¼ cup Corn Butter (See Dips, Spreads, Dressings, Seasonings, and Sauces section) or non-hydrogenated margarine
Combine milk, dates, and cornstarch in a blender and process until smooth, 2 to 3 minutes on high speed.
Transfer to a saucepan and heat, stirring constantly, until mixture thickens and bubbles (it will have the consistency of pudding).
Remove from heat and stir in vanilla, coconut extract, and salt. When cool, mix in Corn Butter.
* Frontier Naturals is a line of natural flavorings that is sold in natural food stores.
Recipe from Healthy Eating for Life for Women by Kris Kieswer.
Garlic Bean Dip
(Serves 2)
1/3 pound green beans
2 cloves garlic, minced
1/2 teaspoon onion powder
1-1/2 tablespoons tahini
1 teaspoon soy sauce or tamari
Steam green beans for 10 minutes in about a cup of water until tender, yet firm. Rinse beans under cold water when done. Meanwhile, place remaining ingredients in a blender or food processor. Add cooked beans. Blend 2 minutes or until creamy. Serve with crackers.
Recipe from Simply Vegan by Debra Wassermen.
Hummus Dip
Makes 2 cups
Hummus is a creamy garbanzo spread that can be used as a sandwich filling, or served as a dip with fresh vegetables or wedges of pita bread.
2 garlic cloves
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1/4 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon salt
Place garlic and parsley in a food processor and chop finely.
Drain beans, reserving liquid. Add to the food processor along with tahini, lemon juice, cumin, and paprika. Process until very smooth: about two minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency.
Per 1/4 cup: 95 calories; 4 g protein; 11 g carbohydrate; 4 g fat; 2 g fiber; 136 mg sodium; calories from protein: 17 percent; calories from carbohydrates: 46 percent; calories from fats: 37 percent.
Lentil Paté
(Serves 6-8)
1 cup lentils, cooked in 2 cups of water
1 onion, chopped
4 cloves garlic, minced finely
6 teaspoons margarine
1 teaspoon black pepper
1/2 teaspoon vinegar
water if necessary
Cook lentils. At the same time sauté onions and garlic in margarine in a separate pan. Add pepper. Mix lentils, onions, garlic and pepper together. Blend in food processor or blender, adding water if necessary. Add vinegar last.
Recipe from Meatless Meals for Working People, by Debra Wasserman and Charles Stahler.
Maple Potato Spread
(Makes about 2 cups)
This light, sweet potato spread can be served to guests as a dip for crackers or raw vegetables. Spread it over bagels, bread, or use to stuff mini pitas. You can also create a unique meal for children by stuffing it into pre-made mini pastry shells and serving them warm.
1 large sweet potato, peeled and quartered
1 small onion, peeled and quartered
1 tablespoon tahini
1 tablespoon maple syrup
3 dried figs, finely chopped
Steam sweet potato and onion pieces until soft. Transfer to a food processor with remaining ingredients. Blend until mixture is thick and smooth. Pour into a small container. Keep covered and refrigerate until ready to serve.
Combine all ingredients in a blender and blend until smooth, adding a bit more soymilk, if necessary.
Recipe from CalciYum! by David and Rachel Bronfman.
Mint Chutney
(Makes 1/4 cup)
2/3 cup fresh mint leaves
1/4 cup ground walnuts
1 teaspoon soy sour cream
1/2 teaspoon tumeric
Wash, dry, and mince the mint leaves. Mix them with the walnuts.
In a small cup, stir the soy sour cream and tumeric together, then blend with the mint and walnuts. Cover and allow to set for 30 minutes before serving.
Recipe from Vegetarian Cooking for People with Allergies, by Raphael Rettner, D.C.
Mockamole
(Serves 6)
If you long for your favorite south-of-the-border dip but don't want the fat of avocado, try this reduced-fat version of guacamole. You can use either green peas or green beans for part of the avocado. Green peas will give this dip a slightly sweet flavor that we found especially appealing.
1 avocado
2 cups cooked peas or 1 cup cooked green beans
2 tablespoons chopped onion
1/4 cup salsa (or more to taste)
2 tablespoons fresh lime juice
salt to taste
Blend the avocado and peas or green beans together in a blender, until smooth. Stir in the onion and salsa. Just before serving, stir in the fresh lime juice and salt. Serve with baked tortilla chips.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Salsa Fresca
(Makes about 6 cups)
This fresh and chunky salsa is actually quite mild. For a hotter salsa, increase the amount of jalapeños or red pepper flakes.
4 ripe tomatoes, chopped (about 4 cups)
1 small onion, finely chopped
1 bell pepper, finely chopped
1 jalapeño pepper, seeded and finely chopped, or 1 teaspoon red pepper flakes (more or less to taste)
4 garlic cloves, minced
1 cup chopped cilantro leaves
1 15-ounce can tomato sauce
2 tablespoons cider vinegar
1-1/2 teaspoons cumin
Combine all of the ingredients in a mixing bowl. Stir to mix. Let stand 1 hour before serving.
Note: Salsa will keep in the refrigerator about 2 weeks. It also freezes well.
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Sesame Salt
(Makes 1/2 cup)
1/2 cup unhulled sesame seeds
1/2 teaspoon salt
In a small dry skillet over medium heat, toast sesame seeds; stir constantly for about 5 minutes, or until seeds begin to pop and brow slightly. Transfer seeds to a blender; add salt, and grind for about 30 seconds into a uniform powder.
Recipe from Foods That Fight Pain, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Savory Bread Dressing
Makes about 4 cups
You’ll get rave reviews when you serve this savory dressing with mashed potatoes and gravy and grilled portabello mushrooms.
1 tablespoon olive oil
1 onion, chopped
3 cups sliced mushrooms (about 1/2 pound)
2 celery stalks, thinly sliced
4 cups cubed whole wheat bread
1/3 cup finely chopped parsley
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/2 teaspoon sage
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup (approximately) vegetable broth
Heat oil in a large pot or skillet. Add onion and cook until soft and golden, about 5 minutes.
Add sliced mushrooms and celery. Cover and cook over medium heat, stirring occasionally, for 5 minutes.
Preheat oven to 350°F.
Stir bread into onion mixture, along with parsley, thyme, marjoram, sage, salt, and black pepper. Lower heat and continue cooking 3 minutes, stirring often.
Stir in vegetable broth, a little at a time, until dressing obtains desired moistness.
Spread in an oil-sprayed baking dish, cover and bake 20 minutes. Remove cover and bake 10 minutes longer.
Per 1/2-cup serving: 95 calories; 4 g protein; 16 g carbohydrate; 3 g fat; 3 g fiber; 403 mg sodium; calories from protein: 14%; calories from carbohydrates: 60%; calories from fats: 26%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Spicy Refried Beans
(Makes about 5 cups)
These beans are flavorful with no added fat. Serve them with rice and a green salad, or as a filling for tacos or burritos.
1½ cups dry pinto beans
4 garlic cloves, minced or pressed
1½ teaspoons cumin
¼ teaspoon cayenne
1 onion, chopped
1 cup crushed or finely chopped tomatoes
1 4-ounce can diced green chilies
½ teaspoon salt
Clean and rinse beans, then soak in about 6 cups of water for 6 to 8 hours. Discard soaking water, rinse beans and place in a large pot with 4 cups of fresh water, minced garlic, cumin, and cayenne. Simmer until tender, about 1 hour.
Heat ½ cup of water in a large skillet. Add onion and cook until soft, about 5 minutes. Stir in tomatoes and diced chilies. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.
Add cooked beans, including some cooking liquid, a cup at a time to tomato mixture. Mash some of the beans as you add them. When all the beans have been added, stir to mix, then cook over low heat, stirring frequently, until thickened. Add salt to taste.
Tofu MayoPer 1-cup serving:
Makes about 1½ cups
This low-fat mayonnaise substitute is made with silken tofu.
1 12.3-ounce package Mori-Nu Lite Silken Tofu (firm or extra firm)
¾ teaspoon salt
½ teaspoon sugar
1 teaspoon Dijon mustard
1½ tablespoons seasoned rice vinegar
Combine tofu, sugar, salt, mustard, lemon juice and vinegar in a food processor or blender. Process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.
Per 1 tablespoon: 6 calories; 1 g protein; 0.4 g carbohydrate; 0.1 g fat; 0 g fiber; 93 mg sodium; calories from protein: 40%; calories from carbohydrates: 29%; calories from fats: 23%
Recipe from Healthy Eating for Life for Women by Kristine Kieswer.
Tofu Sour Cream
Blend in a food processor or blender until very smooth:
1 pound tofu
juice of 1-1/2 lemons
1 tablespoon dill
1 teaspoon salt
Keep chilled. Use it as a basis for an herb or spicy dip, or on burritos or baked potatoes. Try different brands of tofu, as the softer varieties work better.
From The Power of Your Plate by Neal D. Barnard, M.D.
Tofu Spread
(Serves 7)
1 pound tofu, crumbled
1 small onion, chopped
1 carrot, grated
2 stalks celery, chopped
1/4 cup tahini
2 teaspoons lemon juice
salt to taste (optional)
Place ingredients into a food processor or blender and blend for 2 to 3 minutes. Serve spread on whole wheat bread with lettuce or sprouts.
Recipe from Simply Vegan, by Debra Wassermen.
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