(12-8 oz servings)

• 3 good sized navel oranges, peeled and sectioned
• 2 lb. jicama, peeled and cut into batons
• 1 small red onion, sliced into thin half moons
• 2 lb. bagged prewashed spinach
• 2 cups Orange Basil Dressing (see dressing section)

Peel the orange using a sharp knife removing all the white pith. Remove orange sections to a small bowl. Squeeze juice from remains and reserve for the dressing. Gently toss the jicama, orange segments, and onions together (if the onion is too strong, soak it in ice water for 20-30 minutes first). Pour 1/3 dressing over all and let marinate several minutes. Place a bed of spinach on the plate and top with the jicama mixture. Ladle some of the dressing on the greens before serving.

Per Serving: Calories: 122 Protein: 5gm Fat: 1gm

Carbohydrates: 28gm Sodium: 625mg

A raita is an East Indian yogurt salad. Try making this with some leftover yogurt cheese in place of the nonfat yogurt. (10-4 oz servings)

• 2 ¼ cups cucumber, peeled, seeded, and chopped
• 10 oz package frozen chopped spinach, thawed
• 3 1/3 cups nonfat plain yogurt
• 1 Tbsp. fresh minced garlic
• ¼ cup chopped cilantro
• 3 Tbsp. chopped mint
• 2 tsp lemon juice
• 1 ½ tsp salt
• 2 tsp black pepper

Squeeze excess moisture out of cucumbers and spinach and place in a large bowl. Whisk all of the other ingredients together and toss with spinach cucumber mixture. Refrigerate for several hours or overnight. Drain off any excess liquid before serving.

Per Serving: Calories: 244 Protein: 24gm Fat: 1gm

Carbohydrates: 36mg Sodium: 664mg

(12-4 oz servings)

• 3 ½ lb. cucumbers, peeled, seeded, sliced ½” thick on diagonal
• 1 ½ tsp salt
• pinch of black pepper
• 1 ½ tsp ground cumin
• 1 ½ tsp ground coriander
• 3 Tbsp.- ¼ cup lemon juice
• pinch chili powder

Toss all ingredients together and marinate in a glass or stainless bowl. Chill several hours before serving.

Per Serving: Calories: 17 Protein: 1gm Fat: 0gm

Carbohydrates: 4gm Sodium: 317mg

The best lentils to use for this salad are tiny, green, french lentils called lentil de puys. They hold their shape and are a lovely color. (12-4 oz servings)

• 1lb. raw lentils
• 2/3 cup diced carrots
• ½ cup chopped green onions
• ½ cup diced red onions
• 2/3 cup diced celery
• 1 cup diced red pepper
• 1 cup Mint Dressing (see dressing section)

Bring large pot of water to a rolling boil and put in lentils. Turn to simmer and cook until tender but not broken up, approximately 25 minutes. Have vegetables and dressing ready in large bowl waiting for warm lentils to be added. Drain lentils well and toss gently with vegetables and dressing. Cool on cookie sheets, stirring occasionally. Drain extra dressing before serving.

Per Serving: Calories: 91 Protein: 1gm Fat: 0gm

Carbohydrates: 18gm Sodium: 695mg

I like to play with seasoned vinegar adding herb stems, ginger peelings, star anise and cinnamon, overripe fruit… whatever I have around. Any lightly steamed vegetable can be dressed with these vinegars and eaten cold the next day for lunch. (12-4 oz servings)

• 4 lb. carrots, peeled and capped
• 1/3 cup chopped mint
• 1/3 cup chopped cilantro
• 1 cup ginger vinegar
• 1 cup lime juice
• 2 tsp. minced garlic
• 2 ½ tsp. salt
• 2 ½ Tbsp. minced ginger
• 1 ½ Tbsp. sugar

Grate carrots in a food processor and place in a stainless steel bowl and toss well with mint and cilantro. Bring all other ingredients to a boil and pour over carrots. Let carrots steep until cooled or refrigerate overnight. Drain well before serving.

Per Serving: Calories: 44 Protein: 1gm Fat: 0gm

Carbohydrates: 11gm Sodium: 269mg

This is a refreshing salad for summer that makes a colorful appetizer or side dish. (12-8 oz servings)

• 12 cups melon: honeydew, crenshaw or cantaloupe
• ½ cup red onion, sliced in thin ¼ moons
• 1-tsp fresh grated ginger
• 2 Tbsp. chopped mint
• 2 Tbsp. chopped cilantro
• 1 Tbsp. fresh lime juice
• pinch of salt and black pepper, to taste

Cut melon into attractive bite size pieces. The onion is best soaked for 10-15 minutes in cold water to lessen the heat or vinegar to make the color bleed some. Toss all together gently and chill.

Per Serving: Calories: 80 Protein: 2gm Fat: 1gm

Carbohydrates: 19gm Sodium: 21mg

Try making this salad with the addition of green apple slices and dill for a refreshing and beautiful first course. Or for kick add a teaspoon of fresh horseradish to the beets. (10-4 oz servings)

• 2 ¼ lb. beets, cooked, peeled and sliced
• 2 cups sliced red onions
• 3/4 cup white sugar
• 1/8 tsp. clove powder
• 1 Tbsp. ground cinnamon
• 1 ½ tsp. ground allspice
• 2 cups white wine vinegar
• chopped parsley for garnish

Toss the sliced beets with the onions. Bring vinegar, sugar and spices to a boil. Simmer for 5 minutes. Strain vinegar over beets and onions. Refrigerate overnight. Next day drain the beets and onions and toss them with the parsley.

Per Serving: Calories: 82 Protein: 1gm Fat : 0gm

Carbohydrates: 21gm Sodium: 209mg

This is my lowfat, very fresh tasting version of a classic Waldorf salad. (12-4oz servings)

• 1lb. red apples, sliced thin, tossed in dressing
• 1 ½ cups sliced celery, cut in thin half moons
• 2 cups sliced cucumbers, sliced in thin half moons
• 3/4 cup raisins
• 1 ¼ cups Tangy Apple Dressing (in dressing section)
• 1 cup chopped parsley

Be sure to toss apples in a little dressing as soon as they are cut to keep from discoloring. Toss all together and chill well. Toss again before serving.

Per Serving: Calories: 97 Protein: 1gm Fat: 0gm

Carbohydrates: 25gm Sodium: 196mg

Serve in bite size pieces with the fresh tomato salsa or mix a little salsa into some fatfree sour cream.

(12 servings)

Wilt all the vegetables together in a large, heavy-bottomed sauté pan with a tight fitting lid. Add water as necessary. Add spices and cook off remaining liquid; vegetables must be very dry before adding them to the eggs or your fritatta will be soggy. Cool before mixing with egg mixture. Prepare ½ sheet pan or cookie sheet with parchment paper and nonstick spray. Spread mixture evenly in pan. Bake in a preheated 350F oven for 20-30 minutes until set and puffed. Remove from oven and let cool slightly before freeing edges. Cut ½ sheet pan into 24 pieces (6 x 4) and then cut each in half diagonally.

Per Serving: Calories: 115 Fat: 0gm Protein: 15gm

Carbohydrates: 14gm Sodium: 563mg

These sandwiches are also wonderful made with the lowfat yogurt cheese when it is drained long enough to be quite firm.

(12 servings)

Hummus Spread:

• 3 cups canned garbanzo beans, rinsed
• 3 Tbsp. lemon juice
• 1 tsp. ground cumin
• ½ tsp. minced fresh garlic
• ½ tsp. chili powder
• ½ tsp. salt

For sandwiches:

• Armenian cracker bread or lavosh
• cucumbers, sliced thin
• tomato slices
• green leaf lettuce, chiffonade
• red onions, sliced thin

Puree the hummus ingredients in a food processor until smooth. Adjust seasonings to taste. Moisten the cracker bread under running water for 10-15 seconds on each side and place between dampened towels. Cover the entire tray of moistened cracker breads with saran wrap and refrigerate until ready to use. This step can be done a day ahead.

Season your cucumber and tomato slices with a little salt and black pepper. To assemble sandwich rolls, spread a thick even layer of hummus on each softened cracker bread, leaving about ¼ inch border around three of the edges and ½ inch at the top edge. Layer the vegetables in thin even layers and begin rolling as firmly as possible without squishing the tomatoes. Lay the roll on a sheet of plastic wrap and roll again twirling the edges to secure. Refrigerate for an hour or more before slicing each roll into 12 slices.

Per Serving: Calories: 175 Fat: 1gm Protein: 5gm

Carbohydrates: 32gm Sodium: 405mg

These are really fun to make and eat. The mats are available at most health food stores but much less expensive at an Asian grocery store.

(12 servings)

• 4 cups sushi rice or short grain brown rice
• 6 cups water
• ½ cup rice vinegar or white wine vinegar
• ½ cup sugar
• 1 Tbsp. salt
• toasted sushi nori
• bamboo mat for rolling

Suggested fillings:

green onion slivers, daikon radish, julienne carrots, sweet potato, cucumber, Chinese mushrooms

Combine the rice and water and bring to a boil. Lower the heat and cover the pot and continue to cook for approximately 20 minutes. Turn off flame and keep covered, continuing steaming for another 10-15 minutes. Meanwhile bring vinegar, sugar and salt to a boil. Stir often and cook until sugar is dissolved. Refrigerate and cool thoroughly before using.

Place cooked rice in a stainless or Pyrex roasting pan and drizzle on vinegar- sugar mixture while working the rice in a horizontal motion with a plastic spoon or sushi paddle.

Place a sheet of pretoasted nori on the bamboo mat roller, shiny side down. Scoop 1 ½ cups sushi rice onto nori and dip your fingers in the vinegar before spreading.

Leave a ¾ inch border without rice on the top edge. About 2 inch up from the bottom edge lay a strip of your filling. Roll a little by hand to insure capturing your filling. Continue to roll firmly. You may need to moisten the end flap with vinegar to stick securely.

Let rolls sit in refrigerator for 25-30 minute before slicing. Slice each roll into 9 slices. Wipe your knife blade on a wet rag between cuts. Serve with Wasabi, soy dipping sauce (see sauce section) and pickled ginger.

Per Serving: Calories: 178 Fat: 1gm Protein: 4gm

Carbohydrates: 32gm Sodium: 590mg