Strawberry Applesauce

Makes 4 1/2-cup servings

Serve this applesauce hot or cold.
2 cups peeled, cored, and coarsely chopped apples
2 cups hulled fresh or frozen strawberries
1/2 cup frozen apple juice concentrate

Combine all ingredients in a medium saucepan. Bring to a simmer, then cover and cook over very low heat for about 25 minutes, or until apples are tender when pierced with a fork. Mash slightly or purée in a food processor, if desired.

Per 1/2-cup serving: 111 calories; 0.4 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 0.8 g protein; 27.9 g carbohydrate; 21.8 g sugar; 2.4 g fiber; 10 mg sodium; 22 mg calcium; 0.7 mg iron; 45.6 mg vitamin C; 16 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Summer Fruit Compote

Makes 4 1/2-cup servings

2 cups sliced fresh peaches (peeled, if desired)
2 cups hulled fresh strawberries
1/2 cup white grape juice concentrate or apple juice concentrate

Combine all ingredients in a large saucepan. Bring to a simmer and cook for about 5 minutes, or until fruit just becomes soft. Serve warm or cold.

Per 1/2-cup serving: 121 calories; 0.5 g fat; 0.1 g saturated fat; 4% calories from fat; 0 mg cholesterol; 1.5 g protein; 29.6 g total carbohydrates; 26.3 g sugar; 2.8 g fiber; 3 mg sodium; 21 mg calcium; 0.6 mg iron; 77.9 mg vitamin C; 149 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Buckwheat Pasta with Seitan

Makes 6 servings

Seitan is a high-protein wheat product with a meaty taste and texture. Look for seitan in health food stores or the Asian food section of many supermarkets.

1 medium onion, chopped
2 tablespoons oil
3 cups sliced mushrooms
8 ounces seitan, sliced
2 tablespoons flour
1 1/2 cups cold water
2 teaspoons soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
12 ounces dry soba noodles
1 teaspoon salt

Sauté onion in a large skillet with oil until transparent, then add mushrooms. Cover and continue cooking until mushrooms are brown, then stir in seitan.

Quick Bean Burritos

Makes 4 burritos

Burritos make a quick, tasty, and very portable meal that can be eaten hot or cold. Fat-free refried beans are available in most markets. A growing number of markets also carry fat-free flour tortillas.

4 flour tortillas (preferably fat-free)
1 15-ounce can fat-free refried beans, heated
1 cup shredded romaine lettuce
1 medium tomato, sliced
2 medium green onions, sliced
1/2 cup salsa

In a large, ungreased skillet, heat a tortilla until it is warm and soft. Spread about 1/2 cup of beans down the center of the tortilla, then top with lettuce. Add tomato, green onions, and salsa. Fold the bottom end toward the center, then roll the tortilla around the filling. Repeat with remaining tortillas.

Split Pea Soup

Makes 8 servings

This extraordinary soup contains no added fat and is easy to make on the stove or in a slow cooker.

2 cups dry split peas
6 cups hot water
1 cup sliced or chopped carrots
1 cup sliced celery
1 medium onion, chopped
2 garlic cloves, minced
1/2 teaspoon dried marjoram
1/2 teaspoon dried basil
1/4 teaspoon ground cumin
1 teaspoon salt
1/4 teaspoon black pepper
1 pinch cayenne pepper

Spicy Noodle Soup

Makes 6 servings

This enchanting, unusual soup abounds with exotic spices and vivid flavor.

2 teaspoons olive oil
1 large onion, finely chopped
2 teaspoons crushed garlic
1 teaspoon whole or ground caraway seeds
5 1/2 cups water
1/4 cup chopped celery
3 tablespoons tomato paste
1 tablespoon sweet paprika
1 teaspoon ground cumin
1/2 teaspoon turmeric
1/4 teaspoon cayenne pepper
4 bay leaves
salt
black pepper
1 1/2 cups dry vermicelli noodles broken into small pieces
2 tablespoons chopped fresh cilantro or parsley

Red Lentil Soup

Makes 6 servings

This soup is so nutritious and so simple to prepare, you’ll want to make it often. Its flavor is exquisite.

7 cups water
2 1/2 cups dry red lentils
1 large onion, minced
1 teaspoon turmeric
large pinch cayenne pepper
2–4 tablespoons fresh lemon juice
1 teaspoon ground cumin
salt
black pepper

Almost-Instant Black Bean Chili

Makes 6 1-cup servings

This is a perfect make-ahead recipe, since this chili is even better the second day.
1/2 cup water

1 medium onion, chopped
2 medium garlic cloves, minced
1 small bell pepper, seeded and finely diced
1/2 cup crushed tomatoes or tomato sauce
2 15-ounce can black beans, undrained
1 4-ounce can diced green chilies
1 teaspoon ground cumin

Broccoli with Kasha and Black Bean Sauce

Makes about 8 1-cup servings

What a happy marriage of flavors!

1 large bunch broccoli
4 cups water
2 cups dry kasha (use buckwheat groats for a milder flavor)
1/2 teaspoon salt
1 15-ounce can black beans, drained
1/2 cup roasted red peppers
2 tablespoons lemon juice
2 tablespoons tahini
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 cup chopped fresh cilantro

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.