Baked Apples

Makes 4 apples

These baked apples contain no added sugar or fat, yet are delicious and satisfying. Cook them the night before for a quick breakfast treat.

4 large tart apples
3–5 pitted dates, chopped
1 teaspoon cinnamon
Preheat oven to 350°F.

Wash apples, then remove cores to within 1/4 inch of the bottoms. Combine dates and cinnamon, then distribute equally into the centers of the apples. Place in a baking dish filled with 1/4 inch of hot water and bake until apples are soft, 40 to 60 minutes. Serve warm or cold.

Per apple: 129 calories; 0.4 g fat; 0.1 g saturated fat; 2.8% calories from fat; 0 mg cholesterol; 0.7 g protein; 34.4 g carbohydrate; 26 g sugar; 5.9 g fiber; 2 mg sodium; 22 mg calcium; 0.5 mg iron; 9.9 mg vitamin C; 58 mcg beta-carotene; 0.5 mg vitamin E

Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond,
M.S., R.D.

Pumpkin Soup

Makes about 8 1-cup servings

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
2 cups water or Vegetable Broth (see recipe)
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Minestrone

Makes about 2 1/2 quarts (10 1-cup servings)

This is a good basic vegetable soup. You can enhance it with additional vegetables of your choosing

1 small onion, chopped
4 garlic cloves, minced
1 carrot, cut into chunks
1 celery stalk, sliced, including top
1 potato, scrubbed and cut into chunks
2 tablespoons chopped fresh parsley
2 cups tomato juice
2 cups water or Vegetable Broth (see recipe)
1 teaspoon mixed Italian herbs
1/4 teaspoon black pepper
1 small zucchini, diced
1/4 cup dry pasta shells
1 15-ounce can kidney beans, drained
1 cup finely chopped fresh kale, collard greens, or spinach
1 tablespoon chopped fresh basil,
or 1 teaspoon dried basil.

Broccoli with Sun-Dried Tomatoes

Makes 4 1-cup servings

The tangy flavor of sun-dried tomatoes is a perfect addition to steamed broccoli. Look for sun-dried tomatoes near the pickles and olives in your supermarket.

1 bunch broccoli
6 sun-dried tomatoes in olive oil, drained

Rinse broccoli and cut into florets. Peel stems and slice into rounds. Steam over boiling water until just tender, 3 to 5 minutes.

While broccoli is cooking, cut tomatoes into small pieces and place in a serving dish. Add cooked broccoli to tomatoes, toss, and serve.

Broccoli with Fat-Free Dressing

Makes about 6 1/2-cup servings

Seasoned rice vinegar makes a sweet-sour dressing that is a perfect addition to lightly steamed broccoli. Try it on steamed green beans, too.

1 large bunch broccoli
1/4 cup seasoned rice vinegar
1 teaspoon stone-ground mustard
1 garlic clove, pressed or minced

Break broccoli into bite-sized florets. Peel stems and slice into 1/4-inch thick rounds. Steam until just tender, about 5 minutes.

While broccoli is steaming, combine vinegar, mustard, and garlic in a serving bowl. Add steamed broccoli and toss to mix. Serve immediately.

Braised Collards or Kale

Makes 3 1-cup servings

Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest and easiest ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase young tender greens, as these have the best flavor and texture.
1 bunch collard greens or kale
1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2–3 garlic cloves, minced
1/4 cup water

Hoppin’ John Salad

Makes about 10 1/2-cup servings

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1–2 garlic cloves, crushed

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.

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.