- Oriental Greens
After combining ingredients, cover and chill for two hours before serving.
- Vegetable Tart
Pre-bake the crust, then spoon in the filling and top with shredded cheese.
- Tofu Stir-Fry
This dish takes only minutes to prepare. Shrimp are a nice addition.
- Vegetarian Chili
Textured vegetable protein makes this dish a hearty vegetarian meal.
- Herb Roasted Potatoes
Roast new potatoes with fresh rosemary and a little olive oil.
- Ciabatta Pizza
Ciabatta, the Italian flat bread popular in toasted sandwiches, makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior.
- Whole-Grain Party Mix
You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.
- Strawberry-Kiwi Spritzer
For a cool, summer drink, mash kiwi and strawberries and mix with plain seltzer and ice.
- Pink Lemonade
Turn your lemonade pink with fresh, ripe strawberries.
- Pineapple Smoothies
Just three ingredients: pineapple chunks, vanilla yogurt, and ice. Quick and yummy!
- Pitcher-Perfect Iced Tea
You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.
- Blueberry Banana Smoothie
Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.
- Garlic Walnut Sauce
This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.
- Do-It-Yourself Trail Mix
Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.
- Red Rosemary Vinegar
To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.
- Vegetable Dip Mix
These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.
- Base for a Variation on Hummus
Keep this on hand for a quick meal, or prepare in batches to give as gifts.
- Summer Vegetable Curry
Serve with hot rice and garnish with fresh chopped cilantro.
- Spicy Asian Veggie Pasta
Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.
- Fruited Buckwheat Pancakes
Add chopped peaches after you have poured the pancakes on the griddle.
- Carrot Oat Bran Muffins
Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.
- Garlic Whipped Potatoes
Boil potatoes with garlic, then mash with sour cream, and whip until smooth.
- Do-It-Yourself Minestrone Soup
In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.
- Go Swiss with Rosti
Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.
- Topped Potatoes
Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.
- All Red and Ready-to-Go Pizza
Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in three to five minutes.
- Roasted Asparagus
Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature.
- Mediterranean Vegetable Strata
Bake at 350 degrees for 45 minutes and let sit for 10 minutes before serving.
- Fresh Cranberry Applesauce
Cook chopped apples and cranberries in the microwave for four minutes. Then stir in sugar or sweetener and mash with a fork to desired consistency.
- Stuffed Peppers
This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
- Fresh Mushroom Sauce
Pour over pasta or serve with grilled meat, chicken, or fish.
- Fresh Tomato Sauce
Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.
- Fresh Lemon Broccoli Pesto-Style Sauce
Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.
- Stacked Fruit Salad for One
Cover the salad loosely and refrigerate, unless you're ready to eat it at once.
- Amish Potatoes with Lima Beans
Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.
- Cheddar-Vegetable Surprise
Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.
- Classic Tomato Sauce
A 1/2-cup serving of the basic sauce contains approximately 71 calories, 3 g protein, 2 g fat, and 12 g carbohydrates.
- Blender Bean Dip
Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.
- Roasted Vegetables
Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.
- Florentine-Swiss Omelet for One
Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.
- Polenta with Peppers and Cheese
Southwestern flavors add flare to this easy favorite.
- Bronzed Mushrooms
Fabulous creamed mushrooms that can be served over toast, pasta, chicken, or beef.
- Mushroom Barley Soup
A fast and delicious meal that's perfect for lunch or dinner.
- Skillet Zucchini with Chopped Tomatoes
Fast and easy side dish that's ready in minutes.
- Strawberry Spinach Salad
Sweet and savory combine into a delicious Spring salad.
- Strawberry Spread
A healthy topper for toast, waffle or pancakes.
- Seedless Raspberry Sauce
This takes some patience, but you will be rewarded with a rich, seedless sauce, perfect for topping anything from fruit, to meat, to chocolate cake!
- Raspberry Mustard Dip
You can buy ready-made raspberry mustard, but you won’t find the depth of flavor you get when you mix your own.
- Summer Squash Saute
This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon.
- Apple Coffee Cake
This cake gets its moistness from the apples and raisins, so it requires little oil.
- Vegetarian Chili
- Barley Pilaf
This is a lovely side dish for chicken or fish.
- Pear and Quinoa Salad
A salad that's packed with protein.
- Updated Macaroni and Cheese
A healthier version of an all-time family favorite.
- Tortilla Pizzas
Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!
- Fruity Nutty Spinach
A salad that provides a host of health benefits.
- Broccoli and Walnut Salad
This nutty salad is chock full of vegetables and complementary flavors.
- Roasted Asparagus and Mushrooms with Rosemary
Roasting really brings out the flavors of this delicious combination.
- Blue-Green Canapés
Healthy appetizers for you and your guests.
- Lima Bean, Mushroom, and Barley Soup
A protein-packed vegetable soup.
- Apple Carrot Salad
Perfect combination of fall flavors