Low Fat Recipe List

   

 

Reviews
Graham Kerr Foreword
Food Photos
Introduction by Ron Pickarski
Low Fat Recipe List
Publisher Information

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For Heart Health or Weight Loss:
List of Delicious Low Fat Recipes in Cooking Vegetarian

Many of the recipes in Cooking Vegetarian are low-fat or have the option of being made as low fat recipes. At the same time, they remain rich in flavor. (List I below gives titles; see Cooking Vegetarian for actual recipes.)

Additional recipes, in List 2, play a significant role in low fat diets, because they supply fat components that are absolutely necessary for good health, the essential fatty acids, and specifically the omega-3 fatty acid known as linolenic acid. Flaxseed oil is exceptionally high in omega-3’s. Tofu and soymilk can provide omega-3’s as well as protective isoflavones. Taken in moderate amounts, these plant foods can help a person to remain on a low-fat regime and assist with heart health.

The recipes listed below follow the guidelines, including recent modifications, of Dr. Dean Ornish’s Program for Reversing Heart Disease. These recent guidelines include flaxseed oil, tofu and soy milk along with a low fat dietary pattern. The recipes that follow have also been designed to fit dietary guidelines for Dr. Ornish’s prostate study.

Note that Weight Watchers can calculate points for all recipes, as nutritional analysis shows dietary fiber, calories, and grams of fat.  (Other nutrients are listed as well.)

LIST 1. LOW FAT RECIPES IN COOKING VEGETARIAN

BEVERAGES 

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

61

35

Festive Holiday Punch

2%

0.2 g
62 36 Fruit Shakes (click to see photo) 9% 2 g

63

37

Hot Apple Cider

2%

0.3 g

Page US* means page in the U.S edition of Cooking Vegetarian
Page Cdn* means page in the Canadian edition of Cooking Vegetarian 

BREAKFAST

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

65

40

Fresh Fruit Salad

4%

1 g
67 39 Happy Heart Muesli (3/4 cup) 9% 3 g
68 42 Oatmeal Porridge 12% 3 g

 DIPS/SPREADS/SNACKS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

73

49

Black Bean Hummus

3%

0.5 g

81

50

Raw Vegetable Platter

-

-
78

55

Hummus (see Variation)

14%

2 g

82

57

Roasted Garlic and Yam Spread

1%

0.2 g

 SALADS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving
88 64 Apple Walnut Salad (without walnuts) 7% 0.4 g

91

67

Calcium-Rich Greens

9%

0.6 g
92 68 Couscous Salad (without tahini) 2 % 0.4 g

94

69

Deep Green Leafy Salad (see photo)

10%

0.8 g

93

71

David's Garden of Plenty Salad

 7%

0.4 g

96

73

Pickled Beet and Kale Salad

7%

0.6 g

97

74

Potato Dill Salad with Tofu Mayo

6%

0.8 g

98

75

Quinoa Salad with Lime-Cilantro
Dressing (without oils)

13%

2.7 g

 SALAD DRESSINGS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

107

84

Orange Mint Dressing

1%

0.1 g
108 85 Oriental Dressing (without oils) 0% 0 g

 SOUPS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

114

90

Black Bean Soup

3%

1 g

115

91

Carrot and Yam Soup

3%

1 g

117

93

Lentil Soup

3%

1 g

118

94

Minestrone Soup

8%

1g

120

96

Mulligatawny Soup

5%

0.7 g

121

97

Mushroom Broth

12 %

0.4 g

122

98

Spicy Eggplant Soup

4%

0.5 g

123

99

Split Pea Soup with Yves
Veggie Back Bacon

3%

1 g

124

100

Vegetable Noodle Soup

4%

0.5g

125

101

Vegetable Stock

-

-

 ENTREES

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

131

108

Chili with Textured Soy Protein

5%

2 g

135

112

Curry in a Hurry

9%

2 g
138 113 Figs and Beans (with stock instead of oil) 4 % 1 g
140 115 Japanese rollup (with tofu mayo) 6% 2 g

145

120

Mushroom Risotto

7%

3 g
136 122 Delicious sandwiches, vegetarian style, low fat list - -
154 123 Ten Tasty Ways to Stuff Your Pita Pockets, low fat list - -

147

126

Savory Black Bean Stew

4%

1 g

149

127

Stuffed Winter Squash (without seeds)

10 %

4 g

150 129 Sushi (with tofu instead of avocado, without gomasio) 5% 2 g
159 136 Zucchini Stuffed with Lentils and Bulgur 3% 0.6 g

Page US* means page in the U.S edition of Cooking Vegetarian
Page Cdn* means page in the Canadian edition of Cooking Vegetarian

VEGGIES/SIDE DISHES

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving
162 139 Baked Potato, low calorie toppings - -
164 139 Baked Eggplant 9% 1 g

166

141

Carrots and Broccoli with Hiziki (without sesame oil)

5 %

0.5 g

168

143

Corn with Red Peppers

1%

0.6 g
169 109 Currant and Cumin Pilaf 6% 3 g

171

145

Green Beans with Black Beans

10%

0.7 g

172

146

Greens with Tomatoes and Garlic

10%

0.7 g

173

147

Kale and Red Pepper Holly Ring

10%

1 g

175

149

Mashed Potatoes (with soy milk)

4%

0.6 g

176

150

Mexican Rice

8%

2 g

180

152

Seasoned Potato Wedges (baked without oil)

5%

1 g
181 155 Spaghetti Squash 8% 0.3 g
184 158 Zucchini, Onion and Tomato 8% 1 g

 SAUCES

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

186

160

Blueberry Orange Sauce

3%

0.4 g

187

161

Cranberry Ginger Relish

1%

0.1 g

188

162

Light Mushroom Gravy

5%

0.1 g

191

165

Tamarind Date Sauce

2%

0.1 g

192

166

Teriyaki Sauce

0%

0 g

194

168

Tomato Sauce with Aduki Beans

2%

0.6 g

195

169

Tomato Sauce with Textured Soy Protein

4%

0.6 g

 DESSERTS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

198

172

Apple Cranberry Kanten

3%

0.4 g
199 174 Apple Pear Crumble (without walnuts) 7% 2 g
205 180 Brown Rice Pudding (with soy milk) 8% 3 g

209

184

Figgy Pudding

11%

3 g
216 192 Vegan Dass ‘Ice Cream’ 4% 0.6 g

Page US* means page in the U.S edition of Cooking Vegetarian
Page Cdn* means page in the Canadian edition of Cooking Vegetarian

LIST 2. RECIPES HIGH IN ESSENTIAL FATTY ACIDS:
WITH TOFU, SOYMILK OR FLAXSEED OIL AS INGREDIENTS

BEVERAGES BEVERAGES 

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

64

38

Soy Cappuccino (with soy milk)

24%

3 g

BREAKFAST (ALSO GOOD AT LUNCH & SUPPER)

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

69

43

Scrambled tofu (with tofu)

47%

11 g

DIPS/SPREADS/SNACKS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving
   74 50   Curry Sandwich Spread (with tofu)   47%   10 g

 SALADS & DRESSINGS

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving

95

70

Fresh vegetable salad roll (with plum sauce, & with tofu instead of avocado)

19%

3 g

104

80

Cucumber Dill Dressing and the Greens Dressing variation (both made with tofu)

41%

0.6 g
105 81 Flaxseed and Tomato-Basil Dressing (made with flaxseed oil) 97% 10 g
110 86 Tofu Marinade 64% 2 g
111 87 Tofu Mayonnaise 28% 0.9 g
112 88 Tomato herb dressing (with flaxseed oil) 78% 3 g

 ENTREES

Page US*

Page Cdn*

Recipe Name

% calories from fat

Grams fat/serving
152 131 Sweet and Sour Tofu 25% 6g
155 133 Teriyaki Tofu(see photo) 22% 6 g

Page US* means page in the U.S. edition of Cooking Vegetarian
Page Cdn* means page in the Canadian edition of Cooking Vegetarian
Cooking Vegetarian is temporarily out of print. To order copies directly from Vesanto Melina, email vesanto@nutrispeak.com