Holiday Vegebird with Dressing

Yield: 12 servings

DRESSING VEGEBIRD

7 cups whole-grain bread, in pieces 4 cups cooked brown rice 2 cups vegetable broth 1 ¼ cups finely chopped onion ¾ cup water 3 cups ground soynuts ½ cup diced onions 2 tsp. garlic powder 1 ¼ cups diced celery 2 tsp. onion powder ¾ cup water 2 tsp. poultry seasoning ½ cup egg substitute Egg whites ½ tsp. dried thyme 2 tsp. dried sage 2 tsp. poultry seasoning 1 can whole berry cranberry sauce

Preheat oven to 350 degrees.

FOR THE DRESSING

Place the bread in a bowl. Add hot vegetable broth, cover, and set aside. Sauté the onion and celery in ¾ cup water and cook until soft. Combine all off the dressing ingredients and mix well. Shape the dressing into an oval patty and add breadcrumbs or more hot water, if necessary, to attain the desired consistency. Place on nonstick baking sheet with sides. Bake for 1 hour, or until firm and lightly browned. Set aside but don’t turn off the oven.

FOR THE VEGEBIRD

Grind the warm rice in a food chopper or food processor. Sauté the onion in a small amount of water and add to the ground rice. Add the remaining vegebird ingredients and mix well. Cover the entire baked dressing with the warm rice mixture and form a turkey shape. Save enough mixture to make two “drumsticks” and “wings.” Attach the “drumsticks” to the turkey with skewer sticks. Form and press “wings.” Baste with egg whites and bake 20 to 30 minutes more, or until golden brown. (You can also baste turkey with gravy.)

Adapted from The New McDougall Cookbook, J. McDougall and M. McDougall, 1997, p. 302-303.

Mushroom Gravy

Yield: 1 ½ cups

1 Tbsp. soy sauce 1 cup finely chopped onion 2 cups sliced mushrooms 2 Tbsp. whole wheat pastry flour ½ tsp. garlic granules or powder ¼ tsp. poultry seasoning ¼ tsp. Spike or other vegetable seasoning salt 1/8 tsp. black pepper

Heat ½ cup of water and the soy sauce in a large skillet. Add the onion and mushrooms. Cover and cook over high heat 10 minutes, stirring often. Mix the flour with 2 cups of water and add it to the cooked onion mixture along with the seasonings. Stir constantly over medium heat until thick. For smooth gravy, puree in a blender.

Source: Fat-Free & Easy, Jennifer Raymond, p. 106.

Marbled Mashed Potato Casserole

Yield: 12 servings

2 pounds sweet potatoes, peeled and cut into 1-inch chunks Salt 2 pounds white potatoes, peeled and cut into 1-inch chunks 1 package (8 ounces) fat free cream cheese ½ cup skim milk ¼ tsp. coarsely ground pepper

In a 3 or 4 quart saucepan, place sweet potatoes, ½ teaspoon salt, and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 10 minutes or until potatoes are fork-tender. Reserve ¼ cup sweet potato cooking water. Drain potatoes.

Meanwhile, in another 3- to 4-quart saucepan, place white potatoes, ½ teaspoon salt, and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 10 minutes or until potatoes are fork-tender. Drain potatoes.

Blend sweet potatoes, reserved water, and 4 ounces of cream cheese with mixer. Add pepper to taste. Next blend white potatoes, skim milk and remaining cream cheese with mixer. Add pepper to taste.

Spoon both mixtures into casserole dish and swirl together. Cover and bake for ~30 minutes, removing cover last 5 minutes of baking to get top golden brown.

Adapted from Good Housekeeping, November 2000.

Waldorf Salad

Yield: 12 servings

6 cups diced apples 2 ½ cups thinly sliced celery ¼ cup plus 2 Tbsp. dark raisins 1/3 cup chopped soy nuts

DRESSING

¼ cup plus 2 Tbsp. nonfat mayonnaise ¼ cup plus 2 Tbsp. nonfat sour cream

In a large bowl, combine the apples, celery, raisins, and soy nuts, and stir to mix well.

In a small bowl, combine the mayonnaise with the sour cream and stir to mix well. Add the mayonnaise mixture to the apple mixture, and toss to mix.

Cover the salad and chill for 1 to 3 hours before serving.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 77.

Pumpkin Pie

Yield: 8 servings

Brown Sugar Topping (below) 1 can (16 ounces) pumpkin 1 can (12ounces) evaporated skimmed milk 3 egg whites or ½ cup cholesterol- free egg product ½ cup sugar ½ cup all-purpose flour 1 ½ tsp. pumpkin pie spice ¾ tsp. baking powder 1/8 tsp. salt 2 tsp. grated orange peel

Heat oven to 350 degrees. Prepare Brown Sugar Topping.

Spray pie plate, 10 x 1 ½ inches, with nonstick cooking spray. Place remaining ingredients in a blender or food processor in order listed. Cover and blend until smooth. Pour into pie plate. Sprinkle with topping. Bake 50 to 55 minutes or until knife inserted comes out clean. Cool 15 minutes. Refrigerate about 4 hours or until chilled.

BROWN SUGAR TOPPING

¼ cup packed brown sugar ¼ cup quick oats

Mix all ingredients

Source: Betty Crocker’s New Choices Cookbook, p. 401.

Autumn Stew

Yield: 8 servings

1 Tbsp. soy sauce 1 onion, chopped 1 red bell pepper, diced 4 large garlic cloves, minced 1 pound (about 4 cups diced) butternut squash 1 15-ounce can crushed tomatoes 1 ½ tsp. oregano 1 tsp. chili powder ½ tsp. cumin ¼ tsp. black pepper 1 15-ounce can kidney beans, undrained 1 15-ounce can corn, undrained (or 2 cups frozen corn)

Heat ½ cup of water and the soy sauce in a large pot. Add the onion, bell pepper, and garlic. Cook over medium heat until the onion is soft and most of the water has evaporated, about 5 minutes.

Peel the squash, then cut it in half. Scoop out the seeds and discard. Cut the squash into ½ inch cubes and add them to the cooked onions along with the crushed tomatoes, 1 cup of water, the oregano, chili powder, cumin, and pepper. Cover and simmer until the squash is just tender when pierced with a fork, about 20 minutes. Add the kidney beans and corn with their liquid and cook 5 minutes longer.

Source: Fat-Free & Easy, Jennifer Raymond, p. 80.

Holiday Tofu Roast

Yield: 8 servings

1 Tbsp. soy sauce 1 onion, chopped 3 cups sliced mushrooms 1 cup sliced celery ½ cup finely chopped parsley 5-6 cups bread cubes 2 tsp. poultry seasoning ¼ tsp. salt ¼ tsp. black pepper 1 cup water or vegetable stock 1 ½ pounds firm tofu 2 Tbsp. cornstarch 2 tsp. Spike seasoning or other vegetable salt ¼ tsp. black pepper

Heat ½ cup water and the soy sauce in a large pot, then add the onion and cook 3 minutes. Add the mushrooms and celery, then cover and cook over medium heat for 5 minutes. Stir in the parsley, bread, and seasonings (up to the tofu). Add enough water or vegetable stock to moisten the dressing (about 1 cup should be sufficient).

Puree the tofu, cornstarch, Spike, and pepper in a food processor until completely smooth. Lightly coat a large bread pan with cooking spray then dust it with flour. Spread a layer of the tofu mixture on the bottom and sides of the pan, reserving about 1 cup for the top. Fill the cavity with dressing and spread the remaining tofu mixture over the top. Cove the pan with a baking sheet or foil, and bake in a 350-degree oven for 40 minutes. Uncover and continue baking 10 minutes. Remove from the oven and allow the loaf to cool 10 minutes. Unmold, slice and serve with gravy.

Source: Fat-Free & Easy, Jennifer Raymond, p. 113.

THINK TOFU

Cranberry-Wild Rice Stuffing

Yield: 12 servings

1 cup uncooked brown rice ½ cup uncooked wild rice 1 medium onion, chopped 1 cup thinly sliced celery (including leaves) 1 bay leaf 1 tsp. dried rosemary, or 1 Tbsp. fresh 3 cups vegetable broth or water ½ tsp. poultry seasoning ¼ tsp. ground white pepper 1 cup whole berry cranberry sauce

Combine all of the ingredients except the cranberry sauce in a 2 ½-quart pot. Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer without stirring for 45 to 50 minutes, or until the liquid has been absorbed. Remove the pot from the heat, and set aside, uncovered, for 5 minutes.

Lightly coat a 2-quart casserole dish with nonstick cooking spray. Stir the cranberry sauce into the stuffing mixture, and loosely spoon the stuffing into the dish. Cover the dish with aluminum foil, and bake at 350 degrees for 30 to 45 minutes, or until heated through. Serve hot.

Adapted from Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 73.

Broccoli Casserole

Yield: 12 servings

1 ½ cups nonfat or soy Cheddar cheese 2 packages (10 ounces each) frozen chopped broccoli, thawed and drained 1/3 cup finely chopped onion 1/3 cup fat-free egg substitute 1 ¾ cups nonfat cottage cheese 2 Tbsp. unbleached flour ¼ tsp. ground white pepper 3 Tbsp. finely ground fat-free cracker crumbs

Set aside ½ cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well.

Coat a 2 ½-quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top.

Bake at 350 degrees for 50 minutes, or until the top is golden brown. Let sit for 5 minutes before serving.

Adapted From Fat Free Holiday Cooking, Sandra Woodruff, RD, p. 80.

Warm Peach Cobbler

Yield: 8 servings

6 medium peaches 1/3 cup sugar ¾ cup unbleached all-purpose flour ¾ teaspoon baking powder Pinch of salt 6 tablespoons nonfat milk 6 tablespoons liquid egg substitute ½ teaspoon vanilla extract

Preheat oven to 400 degrees F. Peel and slice peaches. You should have about 4 cups. Sprinkle with 2 teaspoons of sugar taken from the 1/3 cup.

In a bowl, stir together remaining sugar, flour, baking powder, and salt. In a large bowl, whisk together milk, egg substitute and vanilla. Add dry ingredients and stir just to blend. Batter will be thick.

Put peaches in a 9-inch nonstick pie pan. Spoon the batter over the peaches, smoothing it with the back of the spoon. It doesn’t need to cover the peaches completely; in fact, it looks nice if some of the peaches are poking through. Bake until the fruit is bubbly and the topping is browned, about 30 minutes.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 166.

Hearty Bean Soup

Yield: 10 servings

1 cup textured vegetable protein, granules 1 large onion, chopped 3 cloves garlic, minced 4 carrots, sliced 3 stalks celery, chopped 3 medium potatoes, diced 1 16-ounce can stewed tomatoes 4 cups cabbage, shredded 1 Tbsp. parsley 1 can soybeans 1 can great northern beans 4 cans vegetable broth 1 ½ tsp. lite soy sauce 4 Tbsp. tomato paste Salt and pepper to taste

Rehydrate textured vegetable protein with ¾ cup water, set aside. In stock pot place onion, garlic, carrots, celery and potatoes, add 1 can broth, bring to boil, turn down heat and simmer 15 minutes. Add TVP, tomatoes, cabbage, parsley, beans, tomato paste and 2 additional cans broth, and 1 ½ teaspoon lite soy sauce. Bring to boil, lower heat and simmer slowly, stirring occasionally for 45 minutes.

Comment: this soup is best if made the day before and chilled overnight in the refrigerator. Heat well before serving. Serve with toasted sourdough bread slices.

Adapted from The Cooking Cardiologist (Revised 2nd Edition), Richard Collins, MD, p. 85.

Autumn Vegetables in a Squash

Yield: 8 servings

2 acorn squash, 4-5 pounds each Salt to taste plus 1 tsp. Black pepper to taste plus ½ tsp. 4 cups small brussel sprouts 4 cups diced carrots 2 cups peeled shallots, halved if large or 2 cups peeled baby onions 2 cups diced turnips 2 cups diced parsnips 12 garlic cloves, peeled and left whole, or halved if large 2 cups vegetable broth 2 Tbsp. sugar 1 ½ tsp. dried thyme

Preheat oven to 375 degrees F. Spray squash skin lightly with nonstick spray. Bake acorn squash whole until a knife slips in easily, about 45 minutes. Let rest 15 minutes, then cut them in half through the stem end. If desired, make the cuts in a zigzag pattern to give a sawtooth edge to both the squash top and bottom. Remove the seeds and stringy parts in the seed cavity. Season the cavity with salt and pepper. Set aside.

Trim ends of brussel sprouts; remove the tough outer leaves. Cut an "x" in the bottom of each sprout so heat penetrates better.

Combine brussel sprouts and all remaining ingredients, including 1 teaspoon salt and 1/2 teaspoon pepper, in a larger pot. Bring to a boil over high heat. Reduce heat to moderate and simmer, uncovered, stirring occasionally, until liquid reduces to a glaze and vegetables are tender, about 20 minutes.

Divide vegetables between the squash cavities. Pass the squash at the table.

Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 226.

Sage and Herb Whole Wheat Stuffing

Yield: 12 servings

12 slices stale whole wheat bread 1 medium onion, finely chopped 1 cup finely chopped celery (including leaves) 1 tsp. dried sage ¾ tsp. dried thyme ¾ tsp. dried marjoram ¼ tsp. ground black pepper 2 egg whites, lightly beaten (optional) 2/3 cups vegetable broth

Take 8 of the 12 slices of bread, and tear then into small pieces. Place the pieces in a food processor or blender, and process into coarse crumbs. Measure the crumbs. There should be four cups. (Adjust the amount if necessary.)

Take the remaining 4 slices of bread, and cut the bread into ½-inch cubes. Measure the cubes. There should be 4 cups. (Adjust the amount if necessary.)

Place the bread crumbs and cubes in a large bowl, and add all of the remaining ingredients expect for the vegetable broth. Toss to mix well. Slowly add the broth as you continue tossing, adding a little more than the specified amount if the mixture seems too dry.

Coat a 2-quart casserole dish with nonstick cooking spray. Loosely spoon the stuffing into the dish, and bake covered at 325 degrees for about an hour, or until heated through and the vegetables are tender. Serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 74.

Molded Cranberry-Apple Relish

Yield: 12 servings

1 package (4-serving size) sugar-free black raspberry gelatin mix ¼ cup light brown sugar 1 ½ cups boiling water 1 ½ cups fresh or frozen cranberries, stemmed and coarsely chopped 1 medium apple, peeled and finely chopped ½ cup finely chopped celery 1/3 cup chopped soy nuts (optional)

Combine the gelatin mix and brown sugar in a large heat-proof bowl. Add the boiling water, and stir until the mixture is dissolved. Cover and chill for about 45 minutes, or until the mixture has thickened to the consistency of raw egg whites.

Stir the remaining ingredients into the gelatin mixture. Pour the mixture into an ungreased 6-cup mold, cover, and chill for 6 to 8 hours, or until very firm.

To unmold the relish, dip the mold in warm-but not hot-water for 5 to 10 seconds. Beware: If the water is too hot or the mold remains in the water too long, the gelatin will start to melt. Remove the mold from the water and loosen the edges of the mixture with a knife. Place a serving platter upside down over the mold, and invert the mold onto the platter. Slice and serve chilled.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 82.

Pumpkin Tofu Cheesecake

Yield: 1 10-inch cheesecake, serves 8 to 10

1 cup oat bran ¾ cup apple juice concentrate 2 cups canned pumpkin 1 pound soft tofu 1 cup egg whites (approximately 8 eggs) ½ cup maple syrup ¼ cup flour 1 Tbsp. fresh lemon zest 1 tsp. ground cinnamon ¼ tsp. ground ginger Pinch of ground cloves

Preheat the oven to 325 degrees. Line a 10-inch cake pan with a circle of parchment paper. In a medium-sized bowl, combine the oat bran and apple juice concentrate. Press into the base of the cake pan.

In the bowl of a food processor, combine the pumpkin, tofu, egg whites, maple syrup, flour, vanilla, lemon zest, cinnamon, ginger, and cloves. Process for 1 minute, or until thoroughly combined.

Pour the cheesecake mixture over the bran base and shake very gently to level the surface. Set the cake pan in a large pan, pour in hot water to within 2 inches of the top of the cake pan, and bake for 45 minutes, or until the center is just set. Cool to room temperature and refrigerate for at least 2 hours before serving.

Source: Eat More, Weight Less, Dean Ornish, MD. p. 362.

Eggless Nog

Yield: 10 servings

1 quart skim milk 1 cup fat-free egg substitute ¼ cup sugar ½ cup instant vanilla pudding mix ½ tsp. ground nutmeg

Place all ingredients in a blender, blend until smooth. Chill for several hours. Shake or stir eggnog well before serving.

Source: The Cooking Cardiologist (Revised 2nd Edition), Richard Collins, MD, p. 43.

White Bean Soup with Winter Greens

Yield: 8 servings

1 bunch fresh kale or chard 3 cups vegetable broth 1 russet-type baking potato, peeled, diced ½” 1/2 medium yellow onion, chopped 2 tsp. minced garlic 2 (15 ounce) cans navy beans or cannellini beans 1 bay leaf 1 tsp. grated lemon zest Salt and pepper

Remove and discard tough kale ribs. Bring a large pot of salted water to a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely. In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest and serve.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

Ratatouille Wrapped in Phyllo Purse

Yield: 4 servings

1 medium yellow onion, peeled 1 sweet and firm red bell pepper 2 small green zucchini 2 small yellow zucchini 2 medium tomatoes peeled, seeded 2 Japanese eggplants, chopped 2 cloves garlic, chopped 2 tsp. chopped fresh thyme Chopped fresh basil leaves 8 sheets Phyllo dough, about 15x10” Fresh ground pepper Salt (optional) Nonstick cooking spray for pan coating Parchment paper

Preheat oven at 425 to 450 degrees F. Line baking sheet with parchment paper.

Chop onion, red bell pepper, and zucchini julienne style. Dice tomato and eggplant into small pieces. Roast all vegetables. Using a Teflon frying pan, coat pan lightly with vegetable spray and sauté the chopped garlic. Add the chopped onions, diced tomatoes and freshly ground pepper and salt (optional). Lower heat and continue to simmer. This drives out the water without destroying the natural acids. Add the rest of the roasted vegetables and toss gently over moderate heat for 5-8 minutes. Stir in the chopped thyme and basil. Let cool.

Lay two sheets of Phyllo dough on a work surface and spray dough lightly with the nonstick spray. Spoon ¾ cup of the ratatouille into the middle of Phyllo sheet. Twist the edges to form a purse. Place on parchment paper lined baking sheet. Put in oven and bake until the Phyllo dough turns golden brown, about 6-8 minutes. Serve immediately with the Red Pepper Sauce (see recipe).

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

Roasted Red Pepper Sauce

Yield: 4 servings

2 large tomatoes, peeled, seeded and diced 1/4 inch 2 bell peppers, roasted, peeled and seeded 2 cloves garlic, oven roasted for seven minutes 1 pinch thyme, dried 16 leaves basil, sliced in chiffonade ½ cup vegetable stock 1 onion, oven roasted for 30-40 minutes at 400 degrees F 1 pinch salt and pepper

Combine tomatoes, peppers, onions, garlic, thyme, and vegetable stock in saucepan and simmer for 15 minutes. Puree in blender and season with salt and pepper. Serve with fresh basil.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

“Chocolate” Dream Cake

Yield: 1 cake, 12 servings

1 cup + 2 tablespoons cake flour ½ cup Ornish friendly carob powder 1 cup sugar 1 teaspoon baking soda ½ teaspoon baking powder 1/8 teaspoon salt ½ cup soy milk 5 ounces prune baby food 2 egg whites 1 teaspoon vanilla ½ cup boiling water 1 ½ teaspoon coffee substitute ½ cup seedless raspberry preserves

In a large bowl, sift dry ingredients. In another bowl, combine wet ingredients except the coffee substitute and water. Add to dry ingredients and stir minimally.

Mix water and coffee substitute. Add to batter. Stir just until blended. Bake at 350 degrees for 30 minutes. Slice cake in half, horizontally to make two layers, and spread bottom layer with preserves. Place top layer back on cake. Prepare frosting and frost top of cake.

FROSTING:

1 cup powdered sugar 2 tablespoons carob powder 1 ½ - 2 tablespoons skim milk or soy milk ¼ teaspoon vanilla

Mix all ingredients until well blended.

Source: Crystal Baldwin, Executive Chef, Parkhurst Dining Services.

Tuscan Vegetable Minestrone

Yield: 4 servings

2 cups diced green cabbage ½ cup diced onion ½ cup diced carrots ½ cup diced celery ½ cup diced peeled baking potato 1 can diced tomatoes 5 cups vegetable broth ½ cup diced zucchini 1 (15 ounce) can kidney beans ¼ cup dried elbow macaroni 1 Tbsp. minced fresh oregano Salt and pepper

In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes, and vegetable broth. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a simmer, and cook until vegetables are half done, about 15 minutes. Add zucchini, beans with their juice, and macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15 minutes. Add oregano. Season to taste with salt and pepper.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

Caesar Salad with Homemade Croutons

Yield: 3 cups

1 large head romaine lettuce, washed, dried and chopped into bite size pieces

DRESSING:

½ cup soft tofu 1 Tbsp. lemon juice 2 tsp. Dijon mustard 1/6 tsp. black pepper 2 Tbs. Grated Parmesan-style Soymage (soy cheese) 1 Tbsp. red wine vinegar 1 garlic clove minced

Put all ingredients in a bowl and whisk to blend, or puree.

CROUTONS:

1 day-old nonfat baguette, diced in 3/8 inch pieces.

Preheat oven to 375 degrees F. Put diced baguette on a baking sheet and bake until golden brown, about 10 minutes.

To assemble salad, put romaine in a salad bowl. Add 1 cup croutons and half of the dressing. Toss well to coat leaves evenly with dressing. Serve immediately.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

Bruschetta Florentine

Yield: 48 appetizers

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 1 cup shredded nonfat or soy mozzarella cheese ¾ cup chopped plum tomatoes (about 2 ½ medium) 2 Tbsp. finely chopped onion 1 Tbsp. finely chopped fresh basil 1 tsp. crushed fresh garlic 4 whole-wheat submarine-sandwich rolls, each 6” long, or 1 loaf French bread, 24” long

Combine the spinach, mozzarella cheese, tomatoes, onions, basil, and garlic in a medium-sized bowl, and stir to mix. Set aside.

Slice each roll into 12 (1/2-inch) slices. If you’re using French bread instead of rolls, slice the French bread into 48 (1/2-inch) slices. Arrange the slices on a baking sheet, and bake at 300 degrees for 15 minutes, or until crisp and lightly browned.

Spread each slice with 1 slightly rounded tablespoon of the spinach mixture. Increase the oven temperature to 400 degrees , and return the appetizers to the oven for 5 minutes, or until the cheese is melted.

Arrange the appetizers on a serving platter, and serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 36

Vegetable Lasagna

Yield: 10 servings

2 pounds whole-wheat lasagna noodles 2 pounds fat free cottage cheese 1 cup fat free Parmesan cheese or soy cheese alternative 1 tablespoon garlic, chopped 1 tablespoon basil, chopped Salt and pepper 3 ounces egg substitute 1 pound broccoli, chopped in small florets ½ pound carrots, shredded 3 cups fresh spinach, chopped 1-5 ounce package Veggie Shreds 4 cups tomato sauce

Cook lasagna noodles in boiling water until al dente, cool and set aside. Combine cottage cheese, Parmesan cheese, garlic, basil, salt, pepper and egg substitute in mixing bowl and mix until smooth. Add vegetables to mixture, and continue to mix thoroughly.

Lightly spray 8 x 6-inch baking dish with cooking spray. Line bottom of pan with lasagna noodles and place ½ of cheese and vegetable mixture on top of noodles. Cover cheese mixture with 2 cups tomato sauce. Repeat layer of noodles and rest of cheese mixture. Top with layer of noodles, remaining tomato sauce and Veggie Shreds. Cover with plastic wrap, than foil, and bake in oven for 1 hour and 15 minutes at 350 degrees F.

Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh - Green Tree

Fresh-Steamed Asparagus with Honey Mustard Sauce

Yield: 10 servings

2 ½ pounds fresh asparagus

HONEY MUSTARD SAUCE

2 Tbsp. honey 2 Tbsp. Dijon mustard 2 Tbsp. lemon juice ¼ cup nonfat mayonnaise

Combine the sauce ingredients in a small saucepan, and stir until smooth.

Rinse the asparagus with cool running water, and snap off the tough ends. Arrange the asparagus spears in a microwave or conventional steamer. Cover and cook at high power or over medium- high heat for 4 to 6 minutes, or just until the spears are crisp-tender. Transfer the asparagus to a serving dish.

While the asparagus are cooking, place the sauce over medium heat, and cook, stirring constantly, just until the sauce is heated through. Drizzle the sauce over the asparagus, and serve immediately.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 134.

Apple Cranberry Cake

Yield: one 10-inch round, 12 servings

1 cup unbleached all-purpose flour 1 cup oat bran 1 Tbsp. baking soda 2 cups non-fat yogurt 1/2 cup maple syrup 1 tsp. grated lemon zest 1/2 cup dried cranberries 2 cups bread crumbs from stale fat-free bread 1 cup egg beaters or egg whites 1 tsp. cinnamon 1/4 cup sugar 2 cups unpeeled, cored apples, diced ½ inch 2 Tbsp. vanilla extract

Preheat oven to 375 degrees F. In a bowl, stir together flour, oat bran, baking soda, and cinnamon until well blended. In a second bowl, whisk together yogurt, maple syrup, lemon zest, and vanilla. Stir in cranberries, and bread crumbs. In a third bowl, whisk egg whites, and sugar.

Add flour mixture to yogurt mixture, stirring just to blend. Do not overwork. Gently fold in egg whites, then apples, taking care not to overwork batter. Transfer to a 10-inch round cake pan, either nonstick or lightly sprayed with nonstick cooking spray. Bake until firm to the touch and lightly browned, about 45 minutes. Cool in pan before un-molding.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage.

Florentine Stuffed Mushrooms

Yield: 16 appetizers

16 extra-large stuffing mushrooms 3 cups (packed) chopped raw spinach ½ tsp. dried thyme or oregano ½ teaspoon crushed fresh garlic 2 scallions, finely chopped ¼ cup grated nonfat or soy Parmesan cheese ¼ cup nonfat sour cream 3 cups bread crumbs 2 Tbsp. white wine or vegetable broth Lemon wedges (garnish)

If you can’t find extra-large mushrooms in your grocery store, use 32 medium-sized mushrooms, and place 1 ½ teaspoons of stuffing in each cap.

Remove and discard the mushroom stems. Wash the mushroom caps and pat dry. Set aside.

Place the spinach, thyme, or oregano, and garlic in a large nonstick skillet. Sauté over medium heat just until the spinach is wilted. (Add a tablespoon of white wine or broth if the skillet is too dry.)

Remove the skillet from the heat and allow the spinach to cool slightly. Stir in scallions, Parmesan cheese, and sour cream. Add the bread crumbs and toss gently, just until the crumbs are moistened.

Place a heaping teaspoon of stuffing in each mushroom cap. Place 2 tablespoons of white wine or broth in a shallow baking pan, and arrange the mushrooms in the pan.

Bake at 400 degrees for 20 minutes, or until lightly browned on top. Transfer mushrooms to a serving platter, garnish with the lemon wedges, and serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, p. 23-24.

Chili Cheese Bites

Yield: 36 appetizers

CHILI CHEESE BITES

2 cups cooked brown rice or bulgur wheat 2 egg whites

FILLING

2/3 cup nonfat cottage cheese 2/3 cup nonfat or soy shredded Cheddar or Monterey jack cheese ¾ cup fat-free egg substitute 1 can (4 ounces) chopped green chilies, drained 1 Tbsp. unbleached flour ½ tsp. ground cumin 1/8 tsp. ground black pepper

To make the crust, combine the rice and egg whites in a medium-sized bowl, and stir to mix well. Coat mini-muffin tins with nonstick cooking spray. Place 1 slightly rounded teaspoon of the rice mixture in each muffin cup, and use the back of a spoon to press the rice against the bottom and halfway up the sides of the cup.

To make the filling, combine the filling ingredients in a medium-sized bowl, and stir to mix well. Place 1 tablespoon of filling in each rice crust.

Bake at 350 degrees for 25 minutes, or until the bites are puffed and the filling is set. A sharp knife inserted in the filling should come out clean. Transfer to a serving platter, and serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 33.

Spiced Artichoke Spread

Yield: 1 ¼ cups

1 package (10 oz.) frozen artichoke hearts, thawed, or 1 can (14 oz.) artichoke hearts, drained 1 Tbsp. plus 1 ½ tsp. spicy mustard 1 Tbsp. plus 1 ½ tsp. nonfat mayonnaise 1/8 tsp. cayenne pepper ¼ cup grated nonfat or soy Parmesan cheese

Place all ingredients except 2 tablespoons of the Parmesan cheese in a food processor or blender, and process until chunky.

Coat a small casserole dish with nonstick cooking spray. Place the artichoke mixture in the dish, top with the remaining Parmesan, and bake at 350 degree for 25 to 30 minutes, or until the cheese is lightly browned.

Serve hot with whole grain crackers, flatbread, French bread, or wedges of toasted pita bread.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, p. 37.

Broccoli Baked Potato Skins

Yield: 12 appetizers

6 small potatoes (about 4 ounces each) ¾ cup chopped frozen broccoli, thawed and squeezed dry ¾ cup shredded nonfat or soy Cheddar cheese ¾ cup nonfat sour cream ¼ cup thinly sliced scallions

If using a conventional oven, bake the potatoes at 400 degrees for about 45 minutes, or until tender. If using a microwave oven, pierce each potato with a fork before microwave on high power for about 15 minutes, or until tender. Set aside to cool.

Cut the potatoes in half lengthwise. Scoop out and discard the pulp, leaving a ¼-inch thick shell. Place 1 tablespoon of broccoli in each skin, and top with the cheese.

Place the potato skins on a baking sheet, and bake at 450 degrees for about 15 minutes, or until the cheese is bubbly. Transfer the skins to a serving platter, top each skin with 1 tablespoon of nonfat sour cream and sprinkling of scallions, and serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, p. 37.

Veggie-Cheese Finger Sandwiches

Yield: 32 appetizers

2 cups nonfat cream cheese, softened to room temperature ¼ cup finely chopped onion ¼ cup finely chopped green bell pepper ¼ cup grated carrot 2 tablespoons finely chopped fresh parsley 1-2 teaspoons prepared horseradish or spicy mustard 16 slices firm, whole wheat, rye or pumpernickel bread

Place the softened cream cheese in a medium-sized bowl. Combine the vegetables, parsley, and horseradish or mustard in a small bowl. Stir the vegetable mixture into the softened cream cheese. Cover and chill for several hours to allow the flavors to blend.

Place ¼ cup of filling on each of 8 slices of bread. Top each slice with one of the remaining slices, making 8 sandwiches. Trim the crusts from the bread, and cut each sandwich into 4 fingers. Arrange the sandwiches on a platter and serve.

Adapted from Fat Free Holiday Cooking, Sandra Woodruff, RD, p. 42.

Garden Patch Dip

Yield: 2 ½ cups

2 cups nonfat sour cream ¼ cup finely chopped onion ¼ cup finely chopped green bell pepper ½ cup grated carrot 2 tablespoons finely chopped fresh parsley or dill 1 ½ teaspoon prepared horseradish (optional)

Combine the ingredients in a medium-sized bowl. Transfer the dip to a serving dish, cover, and chill for several hours. Serve with raw vegetables and whole grain crackers.

Broccoli Cheese Dip

Yield: 4 cups

2 cups nonfat sour cream ½ cup nonfat mayonnaise 1 package (10 ounces) frozen chopped broccoli, thawed and squeezed dry 1 cup shredded nonfat or soy Cheddar cheese

Combine the sour cream and mayonnaise in a medium-sized bowl and stir to mix well. Fold in broccoli and cheese. Transfer the dip to a serving dish, cover, and chill for at least 1 hour. Serve with sliced bagels or vegetable crackers.

Adapted From Fat Free Holiday Recipe, Sandra Woodruff, RD, p. 49 & 51.

Spinach Dip

Yield: 4 cups

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 2 cups nonfat sour cream ½ cup nonfat mayonnaise 1 can (8 ounces) water chestnuts, drained and chopped ½ cup thinly sliced scallions 1 package (1 ½ ounces) dry vegetable soup mix

A party favorite made healthy. Serve in a hollowed-out loaf of pumpernickel with raw vegetables and whole grain crackers.

Combine the ingredients in a large bowl. Transfer the dip to a serving dish, cover, and chill for several hours. Serve with raw vegetables and whole grain crackers, or use as a filling for finger sandwiches or hollowed-out cheery tomatoes.

Spicy Garbanzo Dip

Yield: 2 cups

1 can (1 pound) garbanzo beans, drained and rinsed 1 tablespoon lemon juice 1 teaspoon crushed fresh garlic ½ teaspoon ground cumin ¼ teaspoon cayenne pepper ¼ cup finely chopped scallions ¼ cup finely chopped red bell pepper ¼ cup finely chopped green bell pepper

Combine the beans, lemon juice, garlic, cumin, and pepper in a food processor or blender, and process to the desired degree of smoothness. Add the scallions and peppers, and process just enough to mix. Transfer the dip to a serving dish. Serve with wedges of pita bread or whole grain crackers.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 52 & 59.

Cranberry Wine Spritzer

Yield: 22 servings

4 cups chilled white wine, or sparkling white grape juice 3 cups chilled reduced-calorie cranberry juice cocktail 1 cup chilled orange or pineapple juice ½ cup chilled lime juice 2 cups chilled club soda 22 slices lime (garnish)

Combine all of the ingredients except the lime slices in a large pitcher, and stir well to blend. Pour into ice-filled glasses, garnish each glass with a lime slice, and serve.

Champagne Punch

Yield: 35 servings

1/3 cup sugar 2/3 cup lime juice 1 quart chilled reduced-calorie cranberry juice cocktail 3 750-milliliter chilled bottles champagne or sparkling white grape juice (about 2 ½ quarts) 1 quart chilled sugar-free ginger ale Lemon slices (garnish)

Stir the sugar into the lime juice until dissolved. Cover and chill. Place the lime juice mixture and all of the remaining ingredients except for the lime slices in a large punch bowl. Garnish with lime slices if desired, and serve.

Adapted from Fat Free Holiday Recipes; Sandra Woodruff, p. 63 & 64.

Sauerkraut with “Hot Dogs” and “Sausage”

Yield: 4 servings

2-16 ounce cans sauerkraut 1 package Gimmie Lean sausage product ½ package fat free vegetarian hot dogs Salt and pepper to taste

Rinse sauerkraut. Dice hot dogs and sausage and combine with sauerkraut in crock-pot or large casserole dish. Place ~1/2 to 1 inch of water in the bottom of the pot or dish and let cook in crock-pot or covered casserole dish in a 325 degree oven for 1 hour. Stir occasionally. Add additional water as needed. Season with salt and pepper.

Source: Wendy Vida, RD, Dietitian for the Dr. Dean Ornish Program, Highmark Blue Cross Blue Shield.

Cherry Cheesecake

Yield: 12 pieces

1 ¼ cup fat-free graham cracker crumbs 2 tbsp. sugar 2 tbsp. Egg Beaters ® (egg substitute)

FILLING:

15 ounces nonfat ricotta cheese 12 ounces nonfat cream cheese ½ cup Egg Beaters ® (egg substitute) 1/3 cup all-purpose flour ¾ cup sugar 2 tsp. vanilla extract 1 tbsp. lemon juice

TOPPING:

1 ½ cups canned light cherry pie filling

Place the cracker crumbs, sugar and egg substitute in mixing bowl, blend until mixture is moist and crumbly. Coat a 9-inch spring foam pan with nonstick cooking spray. Use the back of a spoon to press the crumbs over the bottom of the pan and ½” up the sides. Dip the spoon in sugar to prevent sticking. Bake the crust in a 350-degree oven for 8 to 10 minutes. Cool the crust to room temperature.

Place all of the filling ingredients in a food processor, and process until smooth. Pour the filling into the crust, and bake in a 325-degree oven for 55 to 60 minutes, or until the center feels firm when lightly touched. Turn the oven off, and let the cake cool in the oven with the door ajar for 1 hour. Remove from oven and cool another hour at room temperature. Remove from the pan to serving plate. Spread the cherry filling over the top of the cooled cake. Refrigerate for 6 hours or overnight. Cut into wedges and serve.

Source: The Cooking Cardiologist (Revised 2nd Edition), Richard Collins, MD, p. 196.

Holiday

Meal

Planning

For a Happy and Healthy Holiday Season

Holiday Meal Plans

Ornish-friendly festive meals for all your special occasions this holiday season can be found right here!

Holiday Vegebird with Hearty Bean Soup Autumn Stew Dressing Autumn Vegetables in Holiday Tofu Roast Mushroom Gravy a Squash Cranberry Wild Rice Marbled Mashed Sage & Herb Whole Stuffing Thanksgiving Potato Casserole Wheat Stuffing Broccoli Casserole Green Bean Casserole Molded Cranberry Mashed Potatoes Feast Waldorf Salad Relish Warm Peach Cobbler Pumpkin Pie Pumpkin Tofu Cheesecake Eggless Nog Soy Bean Minestrone White Bean Soup with Caesar Salad Winter Greens Bruschetta Florentine Ratatouille Wrapped Vegetable Lasagna Festive in Phyllo Purse Asparagus w/ Honey Roasted Red Pepper Mustard Sauce Holiday Sauce Cranberry Cake Meals Mixed Field Green Salad “Chocolate” Dream Cake Celebration! Dinner! Florentine Stuffed Mixed Vegetable Salad Mushrooms Sauerkraut with “Hot Chili Cheese Bites Dogs” and “Sausage” Spiced Artichoke Mashed Potatoes Spread Applesauce New Year’s Broccoli Baked Potato Whole Wheat Rolls Eve Skins Cherry Cheesecake Veggie-Cheese Finger Celebration Sandwiches Garden Patch Dip & Dinner Broccoli Cheese Dip Spinach Dip Spicy Garbanzo Dip Cranberry Wine Spritzer Champagne Punch

*You can also mix and match any of these delicious recipes to create your own holiday party menu!

Holiday Meal Planning Shopping List-Thanksgiving Feast

Produce Seasonings (cont) Grains ___ Onions ___ Salt ___ Whole Wheat Bread ___ Celery ___ Pumpkin Pie Spice ___ Brown Rice ___ Mushrooms ___ Oregano ___ Quick Oats ___ Sweet Potatoes ___ Chili Powder ___ Wild Rice ___ White Potatoes ___ Cumin ___ Fat Free Crackers ___ Apples ___ Parsley ___ Oat Bran ___ Raisins ___ Bay Leaf Miscellaneous ___ Oranges ___ Rosemary ___ Soy Sauce ___ Red Bell Pepper ___ White Pepper ___ Frozen Broccoli ___ Butternut Squash ___ Marjoram ___ Maple Syrup ___ Peaches ___ Cinnamon ___ Carrots ___ Ginger Other ___ Cabbage ___ Ground Cloves ______Acorn Squash Baking Needs ______Brussel Sprouts ___ Whole Wheat Pastry ______Shallots Flour ______Turnips ___ Evaporated Skim Milk ______Parsnips ___ Sugar ______Garlic Cloves ___ All-Purpose Flour ______Cranberries ___ Baking Powder ______Lemons ___ Packed Brown Sugar ______Canned Goods ___ Cornstarch ______Vegetable broth ___ Unbleached Flour ______Whole Cranberry Sauce ___ Vanilla Extract ______Canned Pumpkin ___ Sugar-free Black ______Crushed Tomatoes Raspberry Gelatin Mix ______Kidney Beans Dairy ______Corn ___ Egg Whites ______Stewed Tomatoes ___ Fat Free Cream Cheese ______Soybeans ___ Skim Milk ______Great Northern Beans ___ Nonfat Cheddar Cheese ______Tomato Paste ___ Fat-Free Egg Substitute ______Seasonings ___ Nonfat Cottage Cheese ______Thyme Health Foods ______Sage ___ Soy Nuts ______Poultry Seasoning ___ Firm Tofu ______Garlic Powder ___ Soy Cheddar Cheese ______Onion Powder ___ Textured Vegetable ___ Spikes Seasoning Salt Protein ___ Vegetable Seasoning Salt ___ Soft Tofu ___ Black Pepper

Holiday Meal Planning Shopping List-Festive Holiday Dinners ___ Baking Powder ___ Frozen Spinach Produce ___ Frozen Broccoli ___ Kale Baking Needs (cont) ___ Baking Potatoes ___ Vanilla Miscellaneous ___ Yellow Onion ___ Honey (cont) ___ Garlic ___ Carob Powder ___ Nonfat Mayonnaise ___ Lemon ___ Unbleached All- ___ Maple Syrup ___ Red Bell Pepper Purpose Flour ___ Green Zucchini Dairy Other ___ Yellow Zucchini ___ Skim Milk ______Tomatoes ___ Fat-Free Egg Substitute ______Japanese Eggplants ___ Egg Whites ______Green Cabbage ___ Nonfat Mozzarella ______Carrots Cheese ______Celery ___ Fat Free Cottage Cheese ______Spinach ___ Fat Free Parmesan ______Romaine Lettuce Cheese ______Asparagus ___ Nonfat Yogurt ______Apples Health Foods ______Dried Cranberries ___ Soy Milk ______Canned Goods ___ Soft Tofu ______Vegetable Broth ___ Parmesan Soy Cheese ______Navy Beans ___ Soy Mozzarella Cheese ______Cannellini Beans Grains ______Kidney Beans ___ Elbow Macaroni ______Tomato Sauce ___ Nonfat Baguette ______Seasonings ___ Whole Wheat Submarine ______Nutmeg Rolls ______Bay Leaf ___ French Bread ______Salt ___ Whole Wheat Lasagna ______Pepper Noodles ______Thyme ___ Oat Bran ______Basil ___ Fat Free Bread Crumbs ______Oregano Miscellaneous ______Cinnamon ___ Nonstick Cooking Spray Baking Needs ___ Parchment Paper ___ Sugar ___ Prune Baby Food ___ Instant Vanilla ___ Coffee Substitute Pudding Mix ___ Raspberry Preserves ___ Phyllo Dough ___ Lemon Juice ___ Cake Flour ___ Dijon Mustard ___ Baking Soda ___ Red Wine Vinegar

Holiday Meal Planning Shopping List-New Year’s Celebration & Dinner ___ Water Chestnuts Produce ___ Dry Vegetable Soup ___ Extra-Large Stuffing Mix Mushrooms Health Foods ___ Light Cherry Pie Filling ___ Spinach ___ Soy Parmesan Cheese ___ Lemons ___ Soy Cheddar Cheese Other ___ White Potatoes ___ Gimmie Lean Sausage ______Scallions ___ Fat Free Vegetarian ______Onion Hot Dogs ______Green Bell Peppers ___ Fat Free Graham ______Carrot Crackers ______Red Bell Peppers Grains ______Canned Goods ___ Fat Free Bread Crumbs ______Vegetable Broth ___ Brown Rice ______Green Chilies ___ Bulgur Wheat ______Garbanzo Beans ___ Whole Wheat Bread ______Sauerkraut ___ Rye Bread Loaf ______Seasonings ___ Pumpernickel Bread Loaf ______Oregano Beverages ______Thyme ___ White Wine ______Cumin ___ Champagne ______Black Pepper ___ Sparkling White Grape ______Cayenne Pepper Juice ______Parsley ___ Reduced Calorie ______Dill Cranberry Juice ______Baking Needs Cocktail ______Unbleached Flour ___ Orange Juice ______All-Purpose Flour ___ Pineapple Juice ______Vanilla ___ Lime Juice ______Dairy ___ Club Soda ______Nonfat Sour Cream ___ Lemon Juice ______Egg Whites ___ Sugar-Free Ginger Ale ___ Nonfat Cottage Cheese Miscellaneous ___ Nonfat Cheddar ___ Frozen Artichoke Cheese Hearts ___ Fat Free Egg Substitute ___ Spicy Mustard ___ Fat Free Parmesan ___ Nonfat Mayonnaise Cheese ___ Frozen Spinach ___ Fat Free Cream Cheese ___ Horseradish ___ Nonfat Ricotta Cheese ___ Frozen Broccoli ___ Frozen Spinach