Garlicky Green Beans

Makes about 4 1-cup servings

These green beans have a delicious Asian flair.

1 pound fresh green beans
2 teaspoons toasted sesame oil
8 large garlic cloves, minced
2 tablespoons seasoned rice vinegar
1 tablespoon reduced-sodium soy sauce
2 tablespoons water
1/4 teaspoon black pepper

Rinse beans, remove stems, then steam until just tender,
about 10 minutes. Set aside. Heat oil in a non-stick skillet and cook garlic, stirring constantly, 1 minute. Stir in vinegar, soy sauce, water, and cooked beans. Sprinkle with black pepper and cook, stirring constantly, until very hot, about 2 minutes.

Colorful Corn Salsa

Makes 4 1/2 cups (18 1/4-cup servings)

1 cup fresh or frozen corn kernels, thawed
2 medium tomatoes, chopped
1/4 cup chopped red onion (about 1/2 medium red onion)
1/2 cup chopped green bell pepper (about 1/2 medium bell pepper)
1/2 cup chopped orange bell pepper (about 1/2 medium bell pepper)
10 fresh basil leaves, chopped juice of 1 lime
3 tablespoons rice or cider vinegar

Spinach Salad with Fruit Flavors

Makes 6 servings

10 ounces chopped fresh spinach, washed
1 cup berries or grapes, or 10 strawberries, chopped
1 10-ounce can mandarin or clementine oranges or grapefruit sections, drained and rinsed
1/4 cup sunflower seeds
1/4 cup chopped unsalted Brazil nuts
1/4 cup fat-free raspberry vinaigrette

Toss ingredients together and serve.

Per serving (1/6 of recipe): 116 calories; 7.2 g fat; 1.2 g saturated fat; 55.5% calories from fat; 0 mg cholesterol; 3.9 g protein; 11.5 g carbohydrate; 5.7 g sugar; 3.2 g fiber; 61 mg sodium; 71 mg calcium; 2.1 mg iron; 36.8 mg vitamin C; 2748 mcg beta-carotene; 3.5 mg vitamin E
[Recipe from The Survivor’s Handbook, The Cancer Project]

Spicy Black Beans and Tomatoes

Makes 4 1-cup servings

Serve over brown rice or couscous, scoop up with baked tortilla chips, or wrap up in a tortilla.

1/4 cup vegetable broth
1/2 cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans diced tomatoes, drained
2 tablespoons canned chopped green chilies
2 15-ounce cans black beans, drained and rinsed
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1/4 teaspoon chili powder

Broccoli with Vinaigrette

Makes 4 servings

America’s favorite vegetable is even better when it is served with this delicious fat-free dressing. The dressing is easy to make, keeps well in the refrigerator, and is tasty on other vegetables as well.

1 bunch broccoli
1/2 cup seasoned rice vinegar
2 teaspoons stone-ground or Dijon mustard
1–2 garlic cloves, pressed or minced

Break broccoli into bite-size florets. Peel stems and slice into 1/4-inch rounds. Steam until just tender, about 3 minutes.

Steamed Asparagus with Raspberry Sauce

Makes 4 servings

This recipe sounds odd, but tastes great and looks marvelous.

1 cup frozen raspberries
juice of 1/2 orange, or 1 teaspoon frozen orange juice concentrate
1 pound fresh asparagus
1 teaspoon orange zest (optional)

Put raspberries in a saucepan with orange juice or orange
juice concentrate. Simmer, stirring often, until raspberries have fallen apart and the mixture looks like a sauce, about 5 minutes. Remove from heat and set aside. Steam asparagus over hot water until bright green and soft, but not mushy. Place asparagus in a serving dish and top with sauce. Serve hot or at room temperature. Garnish with orange zest, if using.

Veggies in a Blanket

Makes 40 individual pieces

1/2 cup hummus
8 whole-wheat flour tortillas
4 carrots, grated
8 lettuce leaves, a couple handfuls of baby spinach leaves, or 1 container sprouts

Spread hummus on tortillas, then add carrots and lettuce, spinach, or sprouts. Roll up each tortilla, secure each with 5 evenly placed toothpicks, and slice into 5 individual rolls per tortilla (one toothpick per roll).

Variation: Add thin sticks of cucumber or sweet red pepper before rolling.

Per serving (4 pieces): 102 calories; 2 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 3.8 g protein; 18.6 g carbohydrate; 1.5 g sugar; 3.7 g fiber; 203 mg sodium; 27 mg calcium;
1.2 mg iron;2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
[Recipe from The Survivor’s Handbook, The Cancer Project]

Easy Bean Salad

Makes 10 servings

1/2 cup low-fat Italian salad dressing
1 15-ounce can kidney beans, drained
1 15-ounce can pinto beans, drained
1 15-ounce can black-eyed peas, drained
1 10-ounce package frozen Fordhook lima beans, thawed completely
1 cup frozen corn, thawed completely
1 large red bell pepper, seeded and chopped
1/2 medium onion, chopped
1 teaspoon salt
1 teaspoon black pepper

Toss all ingredients together. Serve cold or at room temperature. May be covered and stored in the refrigerator for several days.

Tofu Mayo

Makes about 1 1/2 cups

This low-fat mayonnaise substitute is made with silken tofu.

1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.

Low-Fat Guacamole

Makes 2 1/2 cups (10 1/4-cup servings)

The peas in this guacamole help to lower the fat content and they also add fiber.

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 garlic clove, finely chopped, or 1 teaspoon chopped garlic
1 green onion, chopped (optional)
juice of 1 lemon
1/2 teaspoon ground cumin
1 tablespoon chopped fresh cilantro (optional)
salt, to taste
black pepper, to taste

Spinach Dip

Makes 4 cups

1 10-ounce box frozen chopped spinach, thawed and squeezed dry
1 bunch green onions, chopped
2 12.3-ounce packages low-fat silken tofu
2 tablespoons lemon juice
1 package dry vegetable soup mix

Place spinach and green onions in a bowl. Place tofu, lemon juice, and soup mix in a blender or food processor and process until smooth. Add to spinach and green onions and mix well. Refrigerate to blend flavors.

Red Pepper Dip

Makes 3 cups

2 12.3-ounce packages low-fat silken tofu
2 tablespoons lemon juice
1 tablespoon cider vinegar
1/3 cup canned roasted red peppers
1 teaspoon chili powder
several dashes Tabasco or other hot sauce (optional)
1/2 teaspoon salt (optional)

Combine tofu, lemon juice, and vinegar in a food processor. Process until smooth. Add red peppers and chili powder. Process for several minutes until very smooth and creamy. Add Tabasco and salt, if using.

Colorful Chili Dip

Makes 2 cups

Serve this zesty dip with baked corn chips or whole-grain crackers or as a sandwich spread.

2 cups drained cooked or canned pinto beans (1 15-ounce can)
1 medium green onion, sliced
2 tablespoons balsamic vinegar
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
several shakes Tabasco sauce, to taste
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper

Combine all ingredients except bell peppers in food processor fitted with a metal blade. Blend until smooth and creamy. Transfer to a bowl and stir in bell peppers. Mix well. Chill thoroughly before serving.

Raspberry or Blackberry Vinaigrette

Makes 1/4 cup

This dressing adds a delightful fruity taste to salads.

2 tablespoons raspberry or blackberry vinegar
2 tablespoons seasoned rice vinegar
Whisk vinegars together.

Per 1 tablespoon serving: 12 calories; 0 g fat; 0 g saturated fat; 0% calories from fat; 0 mg cholesterol; 0 g protein; 2.5 g total carbohydrates; 2.4 g sugar; 0 g fiber; 118 mg sodium; 1 mg calcium; 0 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Hummus

Makes about 2 cups

Spread hummus on whole-wheat pita bread or serve as a dip for vegetables.

1 15-ounce can garbanzo beans, drained, liquid reserved
2 tablespoons tahini
1/4 cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic
1 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 cup roasted red peppers (optional)

Put beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers, if using, in food processor and process until smooth. Add reserved bean liquid for a smoother consistency.
Per 1/4 cup serving: 88 calories; 3.1 g fat; 0.4 g saturated fat; 31.3% calories from fat; 0 mg cholesterol; 4.1 g protein; 12.2 g total carbohydrates; 0.7 g sugar; 2.9 g fiber; 58 mg sodium; 43 mg calcium; 1.7 mg iron; 3.8 mg vitamin C; 43 mcg beta-carotene; 0.2 mg vitamin E
[Recipe from Jennifer Reilly, R.D.]

Piquant Dressing

Makes 1/2 cup

This dressing with a Mexican flavor can be as spicy as the salsa you use to make it.

1/4 cup seasoned rice vinegar
1/4 cup salsa
1 garlic clove, pressed
Whisk all ingredients together.

Per 1 tablespoon serving: 13 calories; 0 g fat; 0 g saturated fat; 1% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.1 g total carbohydrates; 2.6 g sugar; 0.1 g fiber; 167 mg sodium; 3 mg calcium; 0.1 mg iron; 0.3 mg vitamin C; 14 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Easy Bean Dip

Makes 6 servings

1 15-ounce can black beans, drained and rinsed
1 cup salsa
1/2 teaspoon ground cumin (optional)

Combine all ingredients in a food processor or blender and process until smooth.

Per serving (1/6 of recipe): 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g total carbohydrates; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E
[Recipe from Jennifer Reilly, R.D.Hummus]

Balsamic Vinaigrette

Makes 1/4 cup

The mellow flavor of balsamic vinegar is delicious on salads.
2 tablespoons balsamic vinegar
2 tablespoons seasoned rice vinegar

1 tablespoon ketchup
1 teaspoon stone-ground mustard
1 garlic clove, pressed
Whisk vinegars, ketchup, mustard, and garlic together.

Per 1 tablespoon serving: 17 calories; 0.1 g fat; 0 g saturated fat; 3% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.8 g total carbohydrates; 3.3 g sugar; 0.1 g fiber; 175 mg sodium; 4 mg calcium; 0.1 mg iron; 0.8 mg vitamin C; 22 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Oriental Salad Dressing

Makes 3/4 cup

1/4 cup soy sauce
1/4 cup rice vinegar
1/4 cup water
1/4 teaspoon minced fresh garlic
1/4 teaspoon minced fresh ginger

Combine all ingredients in a covered jar. Shake to mix. Store in a covered jar in the refrigerator.
Variation: To make this into a Dijon-oriental dressing,
add 2 teaspoons Dijon mustard.

Per 1 tablespoon serving: 4 calories; 0 g fat; 0 g saturated fat; 1.2% calories from fat; 0 mg cholesterol; 0.3 g protein; 0.7 g total carbohydrates; 0.1 g sugar; 0 g fiber; 304 mg sodium; 1 mg calcium; 0.1 mg iron 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E

Recipe from The McDougall Quick and Easy Cookbook by John A. and Mary McDougall

Vinaigrette Dressing

Makes 3/4 cup

3 tablespoons plain non-dairy yogurt
3 tablespoons orange juice
3 tablespoons chopped fresh cilantro or parsley
2 tablespoons water
2 tablespoons white wine vinegar
2 tablespoons lime juice
1 teaspoon chili powder
1/2 teaspoon onion powder
1/2 teaspoon ground cumin

Combine all ingredients in a covered jar. Shake to mix. Use at once or refrigerate for later use.

Per 1 tablespoon serving: 8 calories; 0.1 g fat; 0 g saturated fat; 16.1% calories from fat; 0 mg cholesterol; 0.2 g protein; 1.6 g total carbohydrates; 0.6 g sugar; 0.1 g fiber; 5 mg sodium; 7 mg calcium; 0.1 mg iron; 2.5 mg vitamin C; 43 mcg beta-carotene; 0.1 mg vitamin E

Recipe from The McDougall Quick and Easy Cookbook by John A. and Mary McDougall

Creamy Dill Dressing

Makes about 1 1/2 cups

This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.

1 12.3-ounce package firm silken tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dried dill weed
1/4 teaspoon salt

Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.

Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Tofu Scramble

Makes 4 servings

1/2 cup vegetable broth, divided
1/2 cup chopped celery
1/2 cup chopped onion

1/2 cup chopped bell pepper
1 cup chopped carrots
1 cup chopped fresh kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried basil

Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.

Muesli

Makes about 6 1/2-cup servings

Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.

2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins

Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.

Apple Cinnamon Oatmeal

Makes 2 1-cup servings

1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate

1 1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)

Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving.

Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Creamy Oatmeal

Makes 1 serving

Adding cold water makes a creamier and softer oatmeal.

3/4–1 cup cold water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)

Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.

Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
[Recipe from Neal Barnard, M.D.]

Crunchy Oatmeal

Makes 1 serving

Combining oats with warm water results in a crunchier oatmeal.

3/4–1 cup water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)

Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.

Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
[Recipe from Dulcie Ward, R.D.]

Creamy Fish Soup (Baby Food Recipes)

Ingredients
200 ml fish stock
1 level tbsp finely minced fish
1/2 small potato, mashed
1 level tbsp carrot, mashed
3 level scoops milk powder (use one suitable for your child's age)

Clear Chicken Soup (Baby Food Recipes)

Ingredients
1 whole spring chicken or 4 drumsticks -remove fat and skin
1 old yellow cucumber
3 chinesemushroom (soaked)
3 red dates
6 dried scallops (soaked)
Water -enough to cover the chicken

Tofu Egg Yolk Baby Porridge (Baby Food Recipes)

Ingredients
1/2 tub of soft tofu
1 egg

30g rice porridge

Steps in preparing
1.Mash the tofu
2.Boil the egg for about 8 minutes
3.Remove the egg shell and egg white and mash the yolk
4.Bring the rice porridge to a boil, add the mashed tofu. Mix well
5.Add the mashed egg yolk
6.Remove from heat
7.Serve

Suggested age : 9 months above [homemade-chinese-soups.com]

ABC Baby Porridge (Baby Food Recipes)

Ingredient:
1/3 big red onion
1 potato
1/2 carrot
1/2 tomato
rice (desired amount, but I put about 3 1/2 tablespoon)
water (required amount, I put about 30 -35 tablespoon in slow cooker overnight on AUTO)

Steps in preparing….
1) Peel carrot, potato, onion and cut it into preferred size
2) Remove tomato seeds
3) Wash rice. Add required water.
4) Put all into slow cooker on auto overnight.
5) Remove tomato skin
6) Pick out ingredients and blend as required

Suggested age : 6 months above [shannonchong.blogspot.com]

Healthy Potato Meal (Baby Food Recipes)

Ingredients
1 medium potato, cubed
1x2 cm long carrot, cubed
1 tbsp sweet peas, skin removed
150 ml water 4 level scoops of milk powder (use one suitable for your child's age)

Sweet Potato Puree (Baby Food Recipes)

Ingredients
2 Fresh sweet potato
3 table spoon milk (breast milk/infant milk powder)

Steps in preparing…

Home-made Apple Puree (Baby Food Recipes)

Ingredients
Apple

Steps in preparing…..

Beef noodle soup

Basic materials
     250 grams of noodle vietnam (thin Shahe)
     150 grams of meat sukiyaki

Main Ingredients
     Enough water
     80 g sprouts

Broth
     2 tablespoons cooking oil
     500 gr beef knee bones
     200 g Onions
     1.5 small pieces Ginger
     0.5 tablespoons of Lemongrass
     2.5 Cinnamon
     1 teaspoon salt
     3000 ml of water

Spicy shrimp noodle soup

Basic Materials
     400gr Shrimp
     200gr Mi-dried egg
     100gr Vermicelli dry

Main Ingredients
     0.25tsp Salt
     cooking oil

Broth
     400ml shrimp broth
     0.5ml Cooking oil
     1.5tsp Salt
     1500ml Water

Tropical Melon Cooler

Basic materials
     1 pc Melon orange

Main Ingredients
     150 ml low fat vanilla yogurt
     1 tbsp Dark Rhum
     2 tablespoons toasted coconut

How to Make

1. Stir yogurt in a bowl and Rhum
2. Cut the melon into 4, put one serving parts of dipiring
3. Sprinkle the yogurt on cantaloupe, sprinkle coconut
4. Serve with lemon slices

Number of portions: 4
Number of Calories: 59

Seafood Noodles

Basic Materials
     150 gr squid
     150 g shrimp
     4 pcs Canadian scallop
     Egg noodles 300 g dry

Main Ingredients
     0.5 btr egg white
     Flour 1 teaspoon cornstarch
     4 tablespoons cooking oil
     1 tbsp Soy sauce
     100 gr Kapri
     3 Leaf stalk onion

Sauce
     0.5 tsp salt
     2 tablespoons sweet soy sauce
     1 tablespoon angciu
     2 tsp sesame oil
     2 tablespoons Soy sauce
     200 ml chicken broth

Vegetable Salad Yoghurt Sauce

Basic Materials :
     100 g Bacon
     250 ml plain yogurt

Main Ingredients :
     Curly Leaf Lettuce 75 grams
     100 gr Tomato
     100 g Carrots
     50 ounces of bottled olive
     100 gr apple poor
     1.5 tsp salt
     0.5 tsp Pepper Fine
     3 tablespoons granulated sugar
     Mustard paste 0.5 tbsp
     2 tbsp Onions
     1 tablespoon parsley