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Low Fat Recipe List
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 1 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 U.S.*
|
Page Cdn*
|
Recipe Name
|
% calories from fat
|
Grams fat/serving
|
61
|
35
|
Festive Holiday Punch
|
2%
|
0.2 g
|
62
|
36
|
Fruit Shakes
|
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 U.S.*
|
Page Cdn*
|
Recipe Name
|
% calories from fat
|
Grams fat/serving
|
6
|
40
|
Fresh Fruit Salad
|
4%
|
1 g
|
39
|
67
|
Happy Heart Muesli (3/4 cup)
|
9%
|
3 g
|
68
|
42
|
Oatmeal Porridge
|
12%
|
3 g
|
DIPS/SPREADS/SNACKS
Page U.S.*
|
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 U.S.*
|
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
|
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 U.S.*
|
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 U.S.*
|
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 U.S.*
|
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 U.S.*
|
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 U.S.*
|
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 U.S.*
|
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
Page U.S.*
|
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 U.S.*
|
Page Cdn*
|
Recipe Name
|
% calories from fat
|
Grams fat/serving
|
69
|
43
|
Scrambled tofu (with tofu)
|
47%
|
11 g
|
DIPS/SPREADS/SNACKS
Page U.S.*
|
Page Cdn*
|
Recipe Name
|
% calories from fat
|
Grams fat/serving
|
74
|
50
|
Curry Sandwich Spread (with tofu)
|
47%
|
10 g
|
SALADS & DRESSINGS
Page U.S.*
|
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 U.S.*
|
Page Cdn*
|
Recipe Name
|
% calories from fat
|
Grams fat/serving
|
152
|
131
|
Sweet and Sour Tofu
|
25%
|
6g
|
155
|
133
|
Teriyaki Tofu
|
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
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