(12 servings)

• 5lb. red creamer potatoes, washed well
• ¼ cup slivered peeled garlic cloves
• 2 Tbsp. chopped fresh rosemary
• salt and black pepper

Mix the ingredients and coat the mixture well with nonstick spray. Place on a cookie sheet and roast in a 375F- 400F oven until tender inside and crispy outside. You’ll need to shake the tray occasionally to keep the potatoes from browning too much in any one spot.

Per Serving: Calories: 120 Protein: 4gm Fat: 0gm Carbohydrates: 26gm Sodium: 20mg

Another Indian dish that is best accompanied by a raita and baked potatoes or chapati bread. (12 servings)

• 3 Tbsp. canola oil
• 1 cup chopped yellow onions
• ¾ tsp. salt
• 1 tsp. minced garlic
• 2 tsp. minced ginger
• 1 tsp. turmeric
• 1 qt. water
• 2 cups red lentils
• 2 tsp. salt
• 1 ¼ tsp. lemon juice
• 1 ¼ Tbsp. chopped cilantro

Heat the oil and sauté the onions with salt until wilted. Add the ginger and garlic and sauté several minutes. Add the water, lentils, turmeric and salt. Cook until tender. Add the lemon juice and cilantro just before serving.

Per Serving: Calories: 113 Protein: 7gm Fat: 3gm Carbohydrates: 15gm Sodium: 265mg

(8 servings)

• 2 cups chopped zucchini
• 2 cups diced yellow onion
• 1 cup diced celery
• 3 cups sliced mushrooms
• 1 Tbsp. sun dried tomato pieces
• 1 cup diced roasted red peppers
• 1 ½ tsp. dried basil
• ¾ tsp. dried oregano
• 1 tsp. salt
• ¾ tsp. black pepper
• 6-2/3 cups egg substitute

Wilt all the vegetables together in a covered large heavy- bottomed sauté pan. Add water as necessary. Toast the basil and oregano in a small sauté pan until just beginning to smoke. Add the spices to the wilted vegetables and cook off the remaining liquid. The vegetable mixture must be very dry before adding to the eggs or your fritatta will be soggy. Cool vegetables thoroughly before mixing in the egg substitute. Prepare a half sheet pan or cookie sheet with parchment paper and nonstick spray. Spread the fritatta mixture evenly in the pan. Bake in a preheated 325F oven for 30-45 minutes until set and puffed. Remove from oven and let cool slightly before freeing edges. Cut the fritatta into 12 (3 x 4) pieces and then cut each in half diagonally to form small triangles. Layer three slices on a plate and ladle a sauce across the top. This is wonderful served with the Roasted Red Pepper sauce.

Per Serving: Calories: 163 Protein: 24gm Fat: 1gm Carbohydrates: 16gm Sodium: 1040mg

(12 servings)

• 3 cups vegetable stock
• 3 cups chopped yellow onions
• 3-4 Tbsp. minced fresh garlic
• 1 ½ Tbsp. ground coriander
• 1 Tbsp. paprika
• 1 Tbsp. ground cumin
• 1 ½ tsp. black pepper
• ½ tsp. chili powder
• 1 ¼ cup canned diced tomatoes, drained
• ½ cup chopped cilantro
• 2 cups zucchini coins
• 3 cups cauliflower florets
• 2 ½ cups baby carrots
• 2 cups peeled, chopped sweet potatoes or yams

Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. T ransfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency.

Per Serving: Calories: 108 Protein: 4gm Fat: 1gm Carbohydrates: 24gm Sodium: 430mg

This is a fat-free entree that is received equally well by folks who are vegetarian and health conscious and those who enjoy good food, regardless of its nutritional composition. (8 servings)

• 2 ½ cups chopped yellow onions
• 1 Tbsp. minced fresh garlic
• 1 ½ Tbsp. Southwestern Spice Mixture (recipe follows)
• 1 ¼ cup peeled, chopped sweet potato
• 2 cups drained and rinsed canned hominy
• 1 ½ cup tomato juice
• 1 cup vegetable stock
• ¼ cup diced roasted red pepper
• 1 cup diced canned tomatoes, with juices
• 2 cups sliced fresh mushrooms, wilted
• 1 cup frozen corn, thawed

Wilt the onions completely. Add the garlic and spices, cover and sweat all until softened. Add the squash and hominy and stir to coat well. Cook 5-10 minutes. Add the liquids, tomatoes and peppers. Cook 20-30 minutes. Add the corn and mushrooms and continue cooking stew until the sweet potatoes and hominy are tender and the flavors are mellowed.

Per Serving: Calories: 67 Protein: 2gm Fat: 1gm Carbohydrates: 15gm Sodium: 689mg

Southwestern Spice Mixture

• 2 tsp. chili powder
• ½ tsp. cayenne powder
• 1 tsp. paprika
• 2 tsp. ground cumin powder
• 2 tsp. garlic powder
• 1 tsp. onion powder
• ¾ tsp. black pepper
• 2 tsp. salt
• 1 ½ tsp. oregano leaf

Toast spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside to cool. Store in sealed glass jar.

This makes a wonderful filling for stuffed squash. I usually serve it with brown rice or grilled polenta. (8 servings)

• 1 ½lb. butternut squash
• 4 cups vegetable stock
• ¾ cups lentils
• 1 yellow onion, chopped
• 2 tsp. minced garlic
• 1 tsp. ground cumin
• ½ tsp. ground cinnamon
• ½ cup dried apricots, cut and soaked in water
• 1 Tbsp. lemon juice
• 1 Tbsp. orange juice
• 2 tsp. salt
• 1 tsp. black pepper
• Chopped cilantro for garnish

Peel the squash, cut into 1inch cubes, and blanch it in the vegetable stock until tender. Be careful not to overcook. Cover the lentils with cold water and bring to a boil, turn down to a simmer and cook until tender 20-25 minutes. Again, be careful to not overcook. Drain both the squash and lentils, reserving the stock, and set them aside. Bring the stock to a boil and reduce by half. Add the onion to the stock and cook it until it is wilted. Add the garlic, spices and then the apricots. Cook together 5 minutes and add the reserved lentils and squash. Simmer another 10 minutes. Stir in the lemon and orange juice, salt and pepper. Add more liquid if it is needed. Garnish with chopped cilantro.

Per Serving: Calories: 65 Protein: 2gm Fat: 0gm Carbohydrates: 14gm Sodium: 470mg

This recipe is based on Deborah Madison’s recipe for Boston-style baked beans found in Dean Ornish’s Eat More, Weigh Less. The ingredients here are a little more available and the spicing is a tad sweeter with less heat. (12 servings)

• 5 cups dried navy beans
• 2/3 cup dark molasses
• 2/3 cup brown sugar
• 1 Tbsp. dry mustard
• ½ tsp. chili powder
• 1 tsp. liquid smoke
• 1 Tbsp. + 1 tsp. soy sauce
• 5 cups chopped yellow onions
• 1 bay leaf
• 1 ½ Tbsp. minced fresh garlic
• 1 ½ tsp. salt
• 1 ½ tsp. black pepper
• 10 cups water

Sort and rinse beans making sure there are no rocks or debris. Soak in 3-4 times their volume of water overnight at room temperature. The next day drain the soaking water, rinse the beans and place them in a heavy-bottomed stockpot. Add all the other ingredients. Bring to a boil then turn to a low simmer. Cook covered on low heat until the beans are tender. This will take several hours and you may need to add more water as they are cooking.

Per Serving: Calories: 155 Protein: 4gm Fat: 1gm Carbohydrates: 37gm Sodium: 430mg

I always make extra ragout to have around for a few days. It is great as an omelet filling, as a filling for a stuffed chicken breast, or as part of a polenta casserole. If you love mushrooms this is addictive. (20 servings)

• 2 oz. dried mushrooms, soaked
• 2 small yellow onions, chopped
• 2 tsp. fresh minced garlic
• ¾ cup soaking liquid
• 3 Tbsp. balsamic vinegar
• ¾ tsp. salt
• 2 lb. domestic mushrooms, sliced
• 2 cups sliced shitake or portobella mushrooms
• 2 tsp. black pepper
• 2 oz sherry
• ¼ cup roasted garlic puree, or less to taste
• ¼ cup chopped parsley
• 2 Tbsp. lemon juice

Soak dried mushrooms in lots of hot water overnight (approximately 1 quart of water per ounce of mushrooms). Place something on top of the mushrooms to keep them under the water. Next day drain and reserve the soaking liquid. Run the mushroom caps under cold water and cut the stems out. Strain the reserved soaking liquid through cheesecloth and reduce over high heat to 2/3 volume. Slice the caps thinly and set aside. Wilt onions, garlic and salt in a large sauté pan with balsamic vinegar and the soaking liquid. Cover the pan and cook on low heat until tender. Add sliced mushrooms, salt and pepper. Cook covered until wilted. Uncover, add sherry and cook off alcohol on high heat. Whisk in garlic, parsley and lemon juice just before serving.

Per Serving: Calories: 100 Protein: 4gm Fat: 0gm Carbohydrates: 22gm Sodium: 250mg

(12 servings)

• 4 large red potatoes, cut in ½ inch rounds or half moons
• 4 medium sized sweet potatoes, cut in ½ inch rounds or half moons
• 4 small green zucchini cut ½ inch thick coins
• 2 large red onion cut in 1inch pieces
• 48 ea. Medium mushrooms, washed and capped
• 4 red peppers cut in 1inch pieces
• 3 lb. firm tofu, drained and cut in 1 inch cubes, marinated overnight in Teriyaki Marinade (see sauce section)
• 24 cherry tomatoes, washed
• 1 cup Soy Dipping Sauce (see sauce section)

Preblanch potatoes, sweet potatoes, and zucchini until just tender. Be careful not to boil the water too hard or the skins will come off the potatoes and sweet potatoes. Cool immediately in cold water. Dip the red onions briefly in boiling water and then immediately in cold water. Drain and dry vegetables before skewering. Skewer mushrooms, onion, red pepper, tofu, onion, sweet potato, cherry tomato, onion, red potato, tofu, onion, zucchini, tofu, red pepper, onion and mushroom. Brush the remaining marinade over all and grill or cook on griddle sprayed with nonstick spray. Serve 2 skewers per person with a small bowl of dipping sauce alongside.

Per Serving: Calories: 360 Protein: 17 gm Fat: 6gm Carbohydrates: 62 gm Sodium: 2250mg

(12 servings)

• 1 ½ # lb. tofu, cut in half horizontally
• 2 cups Teriyaki Marinade (see marinade section)
• 24 slices whole wheat bread, no added fat
• 1 ½ cups Honey Mustard (see sauce section)
• lettuce leaves
• sliced tomatoes
• grilled red onions

Marinate tofu overnight in teriyaki marinade. Place on sprayed cookie sheet and bake in 350F oven for 25-30 minutes, brown on nonstick griddle, or grill on barbecue in a basket sprayed with nonstick spray. Spread honey mustard on both slices of bread and layer with lettuce, tomato slices, tofu and grilled onions.

Per Serving: Calories: 339 Protein: 18gm Fat: 7gm Carbohydrates: 50gm Sodium: 2325mg

• 4-6 dried Chinese mushrooms
• ¼ cup soy sauce
• ½ – ¾ cup water
• 2 Tbsp. rice wine vinegar
• 2 tsp. grated fresh ginger
• 1 Tbsp. fresh minced garlic
• 1 lb. firm tofu, drained and pressed

Soak dried mushrooms in hot water until softened. Drain soaking liquid through double layer of cheesecloth and add to soy sauce, water, vinegar, ginger and garlic. Bring to a boil in a stainless pot. Slice the tofu in half horizontally and place in a shallow heat resistant glass or stainless baking dish. Pour marinade over tofu while still hot. Refrigerate overnight or until marinade is cooled, turning tofu over occasionally. Bake in 350F oven 15-20 minutes.

Per Serving: Calories: 145 Protein: 11gm Fat: 6gm Carbohydrates: 17gm Sodium: 410mg