(8 servings)

• 4 lb. bok choy or baby bok choy
• 2 tsp. minced fresh garlic
• 1 tsp. salt
• 1 tsp. white sugar
• 1 Tbsp. fresh minced ginger

Cut the bok choy in 2″ pieces or quarter the baby bok choy. Toss bok choy with all the other ingredients in a large stainless bowl. Heat a large heavy-bottomed sauté pan until it is quite hot, take off the heat, and spray with nonstick spray, and then return to heat. Add the vegetables and cook quickly over high heat, stirring constantly. Cook until thoroughly wilted. Serve immediately.

Per Serving: Calories: 20 Protein: 1gm Fat: 0gm Carbohydrates: 4gm Sodium: 198mg

(10 servings)

• 1 ½ cups vegetable stock
• 4 bunches kale, stems removed and well washed
• 5 Tbsp. diced roasted red peppers
• pinch of salt
• 1 ½ tsp. fresh minced garlic

Heat stock in large sauté pan on medium high heat. Add kale, stir well and cover turning heat to medium. After 3-4 minutes use tongs to turn kale and add all other ingredients. Continue to steam until tender.

Per Serving: Calories: 49 Protein: 0gm Fat: 0gm Carbohydrates: 8gm Sodium: 343mg

This is a nice contrast to a sweet vegetable puree. (10 servings)

• 4 bunches kale, stems removed and well washed
• 1 ½ cups vegetable stock
• pinch of salt

Heat the stock in a large sauté pan on medium high heat. Add kale, stir well and cover, turning heat to medium. After 3-4 minutes use tongs to turn kale and sprinkle with a little salt. Continue to steam until tender, approximately 15 minutes.

Per Serving: Calories: 60 Protein: 0gm Fat: 0gm Carbohydrates: 10gm Sodium: 80mg

I serve this bean dish with yellow rice, a spinach and cucumber raita, and chapati bread that has been cooked on a griddle without additional fat. (8 servings)

• 2 cups diced yellow onions
• 2 tsp. minced fresh garlic
• 2 tsp. ground coriander
• ¼ tsp. black pepper
• 1 tsp. salt
• 2 ½ cups canned garbanzo beans, rinsed
• 2 Tbsp. minced fresh ginger
• 2 tsp. lemon juice
• ½ cup canned chopped tomatoes, drained
• 3 Tbsp. chopped cilantro
• 1 Tbsp. canned diced anaheim chilies

Wilt onions and garlic in covered pan, adding a little water if necessary. Cook until softened and water is absorbed, add dry spices and cook on low heat for a couple of minutes. Add beans and ginger and stir until well coated. Add lemon juice and tomatoes and cook on gentle simmer until sauce is thickened and beans are heated through. Remove from heat and stir in cilantro and chilies before serving.

Per Serving: Calories: 85 Protein: 4gm Fat: 1gm Carbohydrates: 15gm Sodium: 570mg

(12 servings)

• 5lb. sweet potatoes or yams
• ¼ cup roasted garlic
• salt and black pepper to taste

Wash the sweet potatoes well and roast whole on a cookie sheet or in a baking pan in a 350F oven until completely softened, approximately 40- 50 minutes depending on size. Once cool enough to handle peel the skin and place the pulp in a food processor or large mixing bowl. Whip in the remaining ingredients and serve piping hot. If squash is too dry, whip in a little nonfat milk heated with garlic.

Per Serving: Calories: 152 Protein: 3gm Fat: 0gm Carbohydrates: 36gm Sodium: 48mg

(12-4 oz servings)

• 1- ¾ lb. large red potatoes, cooked and sliced
• ¼ cup chopped green onions
• 2 cup chopped celery
• ¼ cup chopped red onions
• 1 tsp minced fresh garlic
• 1 ½ tsp curry spices (see sauce section)
• ¼ tsp dry mustard
• ¾ tsp salt
• ¾ tsp black pepper
• 1- 1/8 Tbsp. lemon juice
• 2 ¼ Tbsp. honey
• 2 ½ Tbsp. apple juice concentrate
• 4/5 cup nonfat yogurt cheese
• 1/4 cup chopped cilantro

Potatoes should be washed thoroughly and steamed or simmered slowly until cooked through but not mushy. Cool thoroughly before cutting. Toss cooled potatoes with celery and red onions. Whisk garlic, spices, lemon juice, and sweeteners into the yogurt cheese. Toss potato mixture with dressing and chill several hours or overnight. Before serving, toss again, drain off excess dressing and gently mix in cilantro.

Per Serving: Calories: 90 Protein: 3gm Fat: 1gm

Carbohydrates: 17gm Sodium: 222mg

(8-4 oz servings)

• 1¼ cup raw orzo
• ½ cup chopped red onion
• 2 ¾ tsp. minced garlic
• 2/3 cup fresh corn kernels or frozen corn, thawed
• 2 Tbsp. diced roasted red peppers
• 4/5 cup chopped zucchini
• ½ cup diced fresh tomato
• 1 ½ tsp. salt
• 2 ½ tsp. ground cumin
• pinch black pepper
• 1/3 tsp. lemon juice
• 1/8 tsp. Tabasco sauce
• 1 ½ Tbsp. red wine vinegar
• 1 Tbsp. + 1 tsp. olive oil
• 3 ½ Tbsp. chopped cilantro

Cook the orzo in lots of boiling lightly salted water until al dente. Rinse under cold water until thoroughly chilled. Drain well. Toss the vegetables gently with the drained orzo until evenly distributed. Whisk the spices into the liquids. Whisk the oil into the liquids in a slow steady stream to emulsify. Toss the pasta and vegetables gently with the dressing. Garnish with chopped cilantro just before serving.

Per Serving: Calories: 112 Protein: 3gm Fat: 3gm

Carbohydrates: 19gm Sodium: 386mg

(12-4 oz servings)

• 1 3/4 cups white rice, raw
• 1 quart + ¼ cup water
• ¼ tsp. salt

Bring salted water to a full boil and stir in the rice. Turn the flame down and cook the rice until it is done, approximately 20 minutes. Drain rice and rinse well, but gently, under cold water until cooled. Let it dry before dressing.

• 2 good sized navel oranges, peeled and sectioned
• 1 tsp. brown sugar
• ¼ cup orange juice
• 1 Tbsp. soy sauce
• 1 Tbsp. + 1 tsp. white wine vinegar
• 2 tsp. salt
• 2 Tbsp. sesame oil
• 1 Tbsp. canola salad oil
• 1 2/3 cups asparagus cut in 1″ pieces on the diagonal
• 1 Tbsp. white sesame seeds, toasted
• ¼ cup chopped cilantro
• ¼ cup chopped green onions
• 1 Tbsp. orange zest
• 1 Tbsp. grated ginger
• 3/4 tsp. minced fresh garlic

Peel the orange using a sharp knife removing all the white pith. Remove orange sections to a small bowl. Squeeze juice from remains into a small stainless or glass bowl. Whisk in the sugar, orange juice, soy sauce, vinegar and salt. When the sugar is dissolved whisk the oils in in a steady stream to emulsify. Set dressing aside. Blanch the asparagus in salted water until cooked al dente and is vibrant green. Rinse immediately under very cold water until completely cooled (or place in an ice water bath). Toss asparagus pieces, sesame seeds, and herbs with the rice, gently but thoroughly. Toss salad gently with dressing and chill at least 30 minutes before serving. Gently toss the salad again before bringing to the table.

Per Serving: Calories: 125 Protein: 3gm Fat: 5gm

Carbohydrates: 16gm Sodium: 240mg

This salad is greatly improved by the use of fresh herbs and by marinating for several hours before serving. (12-4 oz servings)

• 4 medium sized zucchini, cut in ¼ inch thick coins
• 6 oz. baby carrots
• 1 small cauliflower cut into florets
• 3 red peppers cut into 1 inch squares
• ½ red onion, cut into 1 inch squares
• 6 pepperoncini cut in half, stems and seeds removed
• scant cup Italian Vinaigrette (see dressing section)

Steam all vegetables except the pepperoncini until al dente. Refrigerate on towel lined pans until chilled through. Whisk dressing well before tossing vegetables, pepperoncini and dressing together.

Per Serving: Calories: 71 Protein: 1gm Fat: 5gm

Carbohydrates: 6gm Sodium: 200mg

This is a salad I had been making for years with the addition of lots of olive oil. I added the canned tomatoes to give added moisture and prevent the vegetables from burning. I still find the flavor and texture is improved by the addition of a little good quality olive oil so if you have room for adding a little fat to your diet this would be a good place to do it. (12-8 oz servings)

• 2/3 cup balsamic vinegar
• 2/3 cup red wine vinegar
• 2 tsp. minced fresh garlic
• 1 Tbsp. + 1 tsp. salt
• 1½ tsp. black pepper
• 1 ½ Tbsp. minced fresh rosemary or 1 Tbsp. dry rosemary
• 1 large red onion, 1″ chop
• 2 lb. red potatoes, 1″ chop
• ½ lb. baby peeled carrots
• 2 lb. zucchini, 1″ coins
• 1 lb. red peppers, 1″ chop
• 1 ½ lb. eggplant, 1″ chop
• 2 lb. canned tomatoes, drained

Whisk herbs, garlic and seasonings into vinegar. If you are using dry rosemary grind it in a spice mill first. Toss all the vegetables with the dressing and spread one layer deep on baking sheets. Preheat oven to 375F and cook vegetables until they are slightly caramelized and tender, approximately 35-40 minutes.

Per Serving: Calories: 44 Protein: 2gm Fat: 0gm

Carbohydrates: 10gm Sodium: 511mg

I have made this same salad with the addition of a tablespoon of olive oil for years. I find the flavors are sweeter and the texture lighter without any added oil. (10-4oz servings)

• 2 ¼ cups dry couscous
• ¼ cup diced red onions
• 2 3/4 cups orange juice
• 1 Tbsp. apple cider vinegar
• 1/3 cup currants
• 1 tsp. ginger powder
• ½ tsp. salt
• 3/4 tsp. black pepper
• 1 cup chopped cilantro

Place couscous and onions in a stainless or glass 10x12x2 baking pan. Bring all other ingredients, except for cilantro, to a boil. Pour over couscous and stir once briefly. Cover the pan with a lid or cookie sheet and set in the refrigerator until cool. Fluff couscous very gently with a fork while adding cilantro.

Per Serving: Calories: 157 Protein: 5gm Fat: 1gm

Carbohydrates: 36gm Sodium: 145mg