Archive for August, 2011

Zero Salad Dressing

Wednesday, August 31st, 2011

Makes: 2 servings of 1/2 cup each

This recipe is equal to 2 tablespoons of free food (two servings per day) It contains no added sugar and is vinegarless.


1/2 c Tomato Juice

2 tb Lemon Juice

1 tb minced Onion

1/8 ts Salt

1/8 ts Oregano

1 ts Garlic Powder(optional)


Combine all ingredients in jar with tightly fitted top.

Refrigerate several hours. Shake well before using.

Note: This dressing may be kept for several weeks refrigerated in a closed container.

“Chicken”-Style Tofu Fajitas

Tuesday, August 30th, 2011

Makes: 8 fajitas (2 fajitas per serving)

In this super-easy, nearly-instant tortilla recipe, chewy baked tofu stands in for chicken. Letting the kids make their own fajitas becomes part of the fun!


8 fajita-size (6- to 7-inch) flour tortillas

10- to 12-ounce package baked tofu, cut into strips

Prepared salsa, your favorite brand

1 cup plain low-fat organic yogurt or soy yogurt

2 cups finely shredded lettuce

1 cup grated cheddar cheese or cheddar-style nondairy cheese, optional


Wrap the entire batch of tortillas in foil and warm in a preheated 400-degree oven or toaster oven.

Place the tofu strips on a plate and microwave briefly until well warmed, about 3 minutes.

Spread a little salsa and yogurt down the center of each tortilla, then arrange a few tofu strips over them. Sprinkle with some lettuce, and if desired, a little cheese. Roll up snugly and eat out of hand.

Creamy Corn Chowder

Monday, August 29th, 2011

Makes: 8 kid-sized servings, or about 6 average servings

Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup.


1 1/2 tablespoons light olive oil

1 medium onion, finely chopped

1 large celery stalk, diced

2 medium carrots, peeled and thinly sliced

2 medium-large potatoes, peeled and finely diced

1/2 teaspoon ground cumin

2 vegetable bouillon cubes

3 cups cooked fresh or thawed frozen corn kernels

12.3-ounce package silken tofu, well pureed in a food processor or blender

Low-fat milk, rice milk, or soy milk, as needed

Salt to taste


1. Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots, potatoes, bouillon cube, and cumin, plus just enough water to cover. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.

2. Stir in the corn kernels and pureed tofu. Add just enough milk to give the soup a medium-thick consistency. Season with salt and pepper and simmer for another 10 minutes over very low heat.

3. If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.

Eggplant Raita

Sunday, August 28th, 2011

A refreshing side dish with vegetarian meals or served icy cold as an accompaniment to curries.

Servings: 6


1 medium eggplant (1 pound)

2 tablespoons salad oil

1/4 cup onion, minced

1 teaspoon coriander seeds

2 teaspoons curry powder

1 teaspoon salt

1 medium tomato, chopped

1 cup plain yogurt


1. Make six 1-inch slits in the eggplant; place in foil-lined shallow baking pan. Bake in preheated 400 degree oven until soft (about 40 minutes).

2. When eggplant is cool enough to handle, cut it in quarters, peel it, and dice the pulp.

3. Heat oil in large skillet; add onion and seasonings. Cook, stirring constantly, five minutes.

4. Mix in diced eggplant and tomato; cook and stir until well heated through.

5. Toss with yogurt; turn into serving dish.

6. Refrigerate at least 1 hour and serve well chilled.

Vegetable Curry

Saturday, August 27th, 2011

A meatless but potent curry served on rice is a wonderful main dish or and excellent side dish.

Servings: 4


4 Tablespoons vegetable oil

1 teaspoon mustard seed

2 inch piece fresh ginger, finely minced

2 cloves garlic, finely minced

1 medium onion, sliced

1 green chili, finely minced

1 1/2 teaspoons ground turmeric

1 Tablespoon ground coriander

1 1/2 pounds your choice of mixed vegetables, sliced (eggplant,cauliflower, string beans, carrots, peppers, okra)

1 teaspoon salt

8 ounces coconut milk

2 Tablespoons chopped cilantro


1. Heat oil in heavy pan (wok or Dutch oven are fine)o ver medium-high heat.

2. Add mustard seeds,ginger & garlic & saute till seeds pop, about 1 minute. Don’t allow garlic to get brown. Stir constantly.

3. Add onion & green chili, reduce heat to medium-low & saute gently till onions are golden.

4. Add coriander & turmeric & cook for 1 minute.

5. Add vegetables, mix well with spices.

6. Add salt & coconut milk. Cover & simmer for 30 minutes or till vegetables are tender.

Serve over basmati rice & garnish with cilantro.

Refreshing Cold Avocado Soup

Friday, August 26th, 2011

Refreshing cold soup for the hot days of summer.

Servings: 6


2 avocados

1 tablespoon of orange zest

1/8 teaspoon ground ginger

1 teaspoon salt

3 cups soy milk


1. Peel avocados and remove the pits. Cut flesh into chunks

2. Put into blender with orange peel, ginger, and salt. Blend, adding soy milk a little at a time, until mixture is smooth.

3. Pour into dish, cover and refrigerate. Served chilled. Garnish with avocado slices if desired.

Chilled Cantaloupe Soup

Thursday, August 25th, 2011

Very refreshing fruit soup, served chilled. Great for luncheons. Garnish with mint if desired.

Servings: 6


1 Cantaloupe – peeled, seeded and cubed

2 cups orange juice

1 tablespoon fresh lime juice

1/4 teaspoon ground cinnamon


1. Peel, seed, and cube the cantaloupe.

2. Place cantaloupe and 1/2 cup orange juice in a blender or food processor; cover, and process until smooth. Transfer to large bowl. Stir in lime juice, cinnamon, and remaining orange juice. Cover, and refrigerate for at least one hour. Garnish with mint if desired.

Yummy Veggie Omelet

Wednesday, August 24th, 2011

I enjoy this omelet served on top of toast. Use any type of cheese you like – Swiss and Gouda are both good choices.

Servings: 2


2 tablespoons butter

1 small onion, chopped

1 green bell pepper, chopped

4 eggs

2 tablespoons milk

3/4 teaspoon salt

2 ounces shredded Swiss cheese



1. Melt one tablespoon butter in a medium skillet over medium heat. Place onion and bell pepper inside of the skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

2. While the vegetables are cooking beat the eggs with the milk, 1/2 teaspoon salt.

3. Shred the cheese into a small bowl and set it aside.

4. Remove the vegetables from heat, transfer them to another bowl and sprinkle the remaining 1/4 teaspoon salt over them.

5. Melt the remaining 1 tablespoon butter (in the skillet just used to cook the vegetables) over medium heat. Coat the skillet with the butter. When the butter is bubbly add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs
flow toward the edges and cook. Continue cooking for 2 to 3 minutes
or until the center of the omelet starts to look dry.

6. Sprinkle the cheese over the omelet and spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.

Vegetable Gumbo

Tuesday, August 23rd, 2011

A meatless variation of an old southern favorite. The spices and aroma are just as potent. A really good and healthy main dish.


1 onion, chopped

1/2 green pepper, diced

2 ribs celery, diced

1 garlic clove, minced

1 pound of okra, sliced, fresh, frozen

1 pound tomatoes, fresh or canned

2 cup of corn, fresh, frozen, canned

1/2 cup white grape juice

1/2 cup water

1/4 teaspoon Tabasco sauce

1/4 teaspoon paprika

2 tablespoon fresh chopped parsley

1 tablespoon basil or rosemary, minced

vegetable coating spray


1. In a large heavy stew pot, place bouillon and 1/2 cup white grape juice, onion, green pepper, celery, garlic, cook until tender, 5-7 minutes.

2. Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom. Cover and simmer gently until corn and okra are done (or simmer in crockpot 6 – 7 hours).

Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob. Four ears will make about two cups. If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness.

Ginger & Sweet Potato Soup with Cilantro

Monday, August 22nd, 2011

Rich and smooth, this luxurious blend of sweet potatoes makes a divine soup. For extra-sharp gingery flavor, freshly grated ginger root is added just before serving. The yogurt swirl looks pretty and is easy to do, or simply garnish each serving with a dollop of yogurt. (Adapted from Saved by Soup by Judith Barrett; William Morrow, 1999.)

Prep Time 15 Minutes

Cook Time 50 Minutes


2 teaspoons olive oil

1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced

1 medium carrot, chopped

2 pounds sweet potatoes or yams, peeled and cubed

1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon

4 cups vegetable broth, homemade or reduced-sodium canned

3/4 teaspoon salt, or to taste

1/4 cup low-fat plain yogurt

2 tablespoons 1% milk

Fresh cilantro leaves for garnish

Lime wedges


1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.

2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat.

Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.

Makes 6 servings

Recipe by Judith Barrett.