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Vegan Food: 4 Tasty, Healthy Recipes To Live By

Just because it is based on alternative ingredients, it does not mean that vegan food cannot be tasty. You can maintain a healthy lifestyle while following a diet based exclusively on raw vegan food. In order to comply with the vegan food pyramid, the recipes must be based on fruits and vegetables, and contain the […]


Vegan Cheese

1 1/2 cups water  5 Tbsp. agar flakes  1/3 cup nutritional yeast flakes  1/2 cup macadamia nuts  3 Tbsp. lemon juice  1 Tbsp. tahini  1 Tbsp. soy sauce  1 1/2 tsp. garlic powder  1 1/2 tsp. onion powder  1/2 tsp. turmeric  1/4 tsp. salt  Cover a rounded-bottomed glass or plastic bowl with cooking spray. Set […]

Crab Artichoke Tarts

2 Tbsp. flour 1/8 tsp. dried whole thyme 1/8 tsp. pepper 4-oz. carton egg substitute 14-oz. can artichoke hearts, drained and chopped 1/4 cup chopped roasted bell pepper 6-oz. can crabmeat, drained 32 wonton wrappers (3×3-inch square) 6 Tbsp. Parmesan cheese 3 Tbsp. dried chives Nonstick cooking spray Combine first seven ingredients in a bowl, […]

Smoked Salmon Canapes

1/4 cup finely chopped green onions 1/4 tsp. dried whole dill weed 1/8 tsp. ground white pepper 1/4 cup fat-free cream cheese, softened 1 tsp. fat-free milk 16 party slices (1 1/2-inch-square) pumpernickel bread, toasted 4-oz. package thinly sliced smoked salmon Combine first five ingredients in a small bowl, mixing well. Spread 1 teaspoon cream […]

Shrimp Bruschetta

6 oz. (about 1 cup) diced, cooked shrimp 1 cup shredded fat-free. mozzarella cheese 3/4 cup chopped plum tomatoes (about 2 1/2 medium) 3/4 cup chopped fresh spinach 1/4 cup chopped scallions 1 tsp. crushed fresh garlic 1 tsp. dried oregano 1 long, thin loaf French bread Combine all ingredients except bread in a medium […]

No Yolks Deviled Eggs

1/2 cup low-fat cottage cheese 1/4 cup fat-free mayonnaise 1/4 cup finely minced green onion 1/4 cup finely minced celery 1/4 tsp. Mrs. Dash seasoning (use flavor of choice) 1 tsp. Dijon mustard Pepper to taste (optional) 8 hard-boiled eggs, cut in half, yolks discarded 2 Tbsp. minced parsley In a medium bowl, beat cottage […]

Vegetable Caponata

recipe ingredients 1 Tbs. olive oil 2 cups diced onions 6 medium cloves garlic, minced 1 tsp. dried oregano 1 tsp. red pepper flakes 1/2 tsp. plus pinch of salt 4 cups diced eggplant 3 cups diced zucchini 1 cup diced red bell pepper 1 cup diced yellow summer squash 1/4 cup low-sodium vegetable broth, […]

Wild Mushroom Crostini

recipe ingredients 1/2 package (4 oz.) sliced fresh shiitake mushrooms, or 6 oz. whole shitake mushrooms, stemmed and sliced 2 packages (8 oz.) sliced cremini mushrooms, or 1 1/4 lb. whole creminis, stemmed and sliced 1/3 cup chopped shallots 2 Tbsp. butter or trans-fat free spread 2 Tbsp. fat-free, reduced sodium mushroom or chicken broth […]

Santa Fe Sunset Dip

recipe ingredients 3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil) 2 jars (7-oz. each) roasted red peppers, drained 2 garlic cloves, chopped fine 1 1/2 tsp. ground cumin, or to taste 1 tsp. fresh lemon juice, or to taste 1/4 cup chopped fresh cilantro 1/4 cup chopped scallion 4 oz. […]

Green Tea Dip and Spread

It’s Green Tea Time

from the American Institute for Cancer Research

You can drink your green tea and have it too. This healthful tea can be a drink or a cooking ingredient but, either way, research shows green tea offers important health benefits.

A substance in green tea has been found to halt a specific stage in the cancer process more effectively than current cancer drugs do, according to a recent study discussed at an international research conference sponsored by the American Institute for Cancer Research this past summer.

In Asia, where green tea consumption is high, its regular intake is associated with lower risk of cancers of the breast, colon and several other types of cancer.

Throughout Asia, green tea is used in many types of cooking. In China, loose green tea leaves are toasted in a wok before adding other stir-fry ingredients. In Japan, green tea is used in many commercial products like tea cakes, and many Japanese make a soup with green tea that is often served at the end of a meal or as a late-night snack.

The temperature of the water can affect a tea’s flavor as much as the quality and amount of tea used. The higher the water temperature, the more bitter and astringent the tea can be. When brewing high quality green tea, water should always be below boiling.

Never boil the water in an aluminum pot, or steep the tea in pots or cups made of plastic or aluminum, which badly affect the taste.

October is Breast Cancer Awareness Month, a good time to think of green tea when choosing a beverage. The following mixture can be used as a dip or spread.

Parmesan Zucchini Strips

recipe ingredients 1/2 cup egg substitute 1/3 cup seasoned bread crumbs 1/4 cup Parmesan cheese 4 small zucchini, quartered lengthwise recipe directions Preheat oven to 450*F. Pour egg substitute into a shallow dish. Combine bread crumbs and cheese in another shallow dish. Dip zucchini quarters into egg, then roll in bread crumb mixture to coat. […]

Turkey Cheese Ball

recipe ingredients 1 1/2 cups cooked turkey, finely chopped 1/4 cup walnuts, chopped 1/4 cup dry onion soup mix 1/2 teaspoon garlic powder 1/2 teaspoon tarragon 1/2 teaspoon freshly ground pepper 1/4 teaspoon thyme 8 ounces low-fat cream cheese 1/4 cup light mayonnaise 1/3 cup fresh parsley, chopped Dash Tabasco sauce recipe directions Blend turkey […]

Cuban Black Bean Dip

recipe ingredients 1 can (16 oz) black beans, drained 2 Tbsp. chopped red onions 1 Tbsp. fresh orange juice 1 or 2 Tbsp. balsamic vinegar 1 medium clove garlic, crushed salt and pepper to taste. recipe directions In food processor bowl, combine drained beans, 1 tablespoon of the onions, 1 tablespoon of the balsamic vinegar, […]

Easy Tangy Dip

recipe ingredients 1 cup plain fat-free yogurt 2 Tbsp. chili sauce 1 tsp. prepared horseradish recipe directions Combine all ingredients in a small bowl. Serve as a dip for raw vegetables. Makes 8 servings, 2 tablespoons each.

Creamcicle Fruit Dip

recipe ingredients 1 1/2 cups DANNON Light ‘n Fit™ Vanilla Yogurt 1/3 cup orange juice concentrate, defrosted Orange zest and shaved crystallized ginger, for garnish Optional fresh berries, sliced pineapple and green grapes, for dipping recipe directions Combine orange juice concentrate and yogurt. Transfer to a small serving dish. Garnish with orange zest and crystallized […]

Asian Shrimp Dip

recipe ingredients 8 oz light sour cream 1 (4 1/2 oz) can shrimp, rinsed, drained and chopped 1/2 cup finely chopped celery 1/2 cup finely chopped water chestnuts 1/4 cup finely chopped green onion 1/4 cup light mayonnaise 2 tsp. soy sauce 1/4 tsp. ground ginger 1/8 tsp. garlic powder recipe directions Combine all ingredients […]

Creamy Onion Tartlets

recipe ingredients Filling: 8 cups chopped onions (about 4 pounds) 1 cup beef broth 1/4 tsp. pepper 2 slices lean turkey bacon — cooked and chopped 6 Tbsp. grated Parmesan cheese Phyllo Shells: 1/4 cup apple juice 2 Tbsp. reduced-fat margarine 4 frozen phyllo sheets (13 × 9 inches), thawed recipe directions Heat oven to […]

Pear Walnut Cheese Spread

recipe ingredients 1 can (15 ounces) Bartlett pears, finely diced 1/2 cup toasted walnuts, chopped 2 tablespoons chopped chives 1 cup (4 ounces) crumbled blue cheese recipe directions In bowl combine pears, walnuts and chives. Stir in blue cheese. Serve as a dip with crackers or toasted pita bread triangles. Makes 16 servings of about […]

Red Bean Dip

recipe ingredients 1 can (15 oz) red kidney beans 1/4 tsp. garlic salt 1/4 tsp. fresh cracked black pepper 1/4 tsp. cumin 1/4 cup fresh dillweed, minced 1/4 cup nonfat plain yogurt recipe directions Discard 2 tablespoons of the liquid from the canned beans. Add remaining liquid and beans to a food processor bowl. Add […]

Herbed Yogurt Cheese

recipe ingredients 2 cups nonfat plain yogurt 1/4 cup nonfat mayonnaise 1 Tbsp. dillweed 1 tsp. garlic powder 1 tsp. onion powder 1/4 tsp. freshly ground black pepper recipe directions Combine all ingredients until well blended. Line a large strainer with a double thickness of cheesecloth, and place over a large bowl. Fill with the […]

Cheesy Ranch Dip

recipe ingredients 1 pkg Ranch style dressing mix 1/2 cup nonfat mayonnaise 8 oz nonfat cream cheese, softened 8 oz low fat cheddar cheese, shredded 1 Tbsp. blue cheese recipe directions Combine all ingredients in a food processor. Chill until serving time. One serving is about 1/4 cup. Flavor gets better if you chill for […]

Cajun Shrimp

recipe ingredients 1/2 of a lemon 1/3 cup water 1 small onion, chopped 2 Tbsp. lemon juice 1 Tbsp. cooking oil 2 cloves garlic, minced 1 Tbsp. Cajun seasoning 1/4 tsp. salt 1 1/2 lbs. fresh or frozen peeled medium shrimp (about 2 pounds in the shell) 1/2 cup chopped green or red sweet pepper […]

Smoky Salmon Spread

recipe ingredients 1 can (15 1/2 oz.) Alaska salmon 1 pkg. (8 oz. ) light cream cheese 2 Tbsp. lemon juice 1/4 cup thinly sliced green onions 2-3 drops natural hickory liquid smoke recipe directions Drain and flake salmon. Beat cream cheese with lemon juice in electric mixer until light and fluffy. Beat in flaked […]

Peppercorn Cheese Log

recipe ingredients 8 oz light cream cheese, room temperature 1 tsp. pink peppercorns 1 tsp. green peppercorns 1 tsp. black peppercorns 1 clove garlic, minced 1 tsp. caraway seed, crushed 1/4 cup finely chopped fresh chives 2 Tbsp. chopped fresh dillweed 1 tsp. Worcestershire sauce 1 tsp. finely chopped parsley recipe directions Place peppercorns in […]

Zucchini Crab Cakes

recipe ingredients 6 tsp. cooking oil 1 cup coarsely shredded zucchini 1/4 cup thinly sliced green onions 1/4 cup egg substitute 1/2 cup seasoned fine dry bread crumbs 1 Tbsp. Dijon-style mustard 1/2 tsp. snipped fresh lemon thyme or regular thyme 1/8 to 1/4 tsp. ground red pepper 8 oz. fresh cooked crabmeat, or use […]

BLT Spread

recipe ingredients 1 cup nonfat sour cream 1 cup light mayonnaise 4 Tbsp. reduced fat bacon pieces 3 roma tomatoes, chopped recipe directions Reserve a small amount of bacon for garnish. Combine remaining ingredients in a small serving bowl. Sprinkle top with reserved bacon. Cover and chill at least 1 hour before serving. Serve with […]

Balsamic Strawberries

recipe ingredients 1 pint strawberries 1 1/2 tsp. balsamic vinegar 2 tsp. sugar recipe directions Wash berries, remove hulls, slice and place in glass bowl. Sprinkle on sugar and let sit for 2 hours. Berries may be prepared up to 24 hour in advance. Just before serving, add vinegar, stir and serve.

Low Fat Hummus

recipe ingredients 2 1/2 cups or 2 cans chickpeas (garbanzo) 2 Tbs. low-sodium broth 1 Tbs. lemon juice 1/4 tsp. garlic powder 1/2 tsp. dry parsley 1 tsp. sesame oil 1/4 cup fat-free mayonnaise recipe directions Put all ingredients in food processor and blend until as smooth as possible. Use a pulse mode if available […]

Cinnamon Spice Dip

recipe ingredients 2 oz. fat-free cream cheese 1/2 tsp. ground cinnamon 2 Tbs. honey 1/8 tsp. nutmeg 1/2 cup fat-free sour cream (serve with assorted fresh fruit) recipe directions Beat cream cheese and honey until smooth. Add remaining ingredients and beat until smooth. Cover and refrigerate 1 to 2 hours for flavors to blend. Serve […]

Smoky Red Bean Dip

recipe ingredients 2 cups cooked or canned dark red kidney beans 1 Tbsp. canola oil 1/2 tablespoon red or white wine vinegar 1 Tbsp. minced garlic 1 chipotle pepper in adobo sauce, divided Sea salt and Freshly ground black pepper to taste recipe directions Drain canned beans, reserving 1/3 cup of the bean liquid. Place […]

Sun Dried Tomato Breadsticks

recipe ingredients 2 cups flour 1/2 tsp. salt 1 1/2 tsp. yeast 1 tsp. honey 1 tsp. olive oil 2/3 cup hot water 6 sun-dried tomato halves, reconstituted according to package directions 1 Tbsp. skim milk 2 tsp. poppy seeds recipe directions Drain and chop sun dried tomatoes; set aside. Place the flour, salt and […]

Greek Yogurt Dip

recipe ingredients 1 clove garlic, pressed 1/4 cup walnuts, finely chopped 1 T. olive oil 1 cup plain nonfat yogurt salt to taste 1 t. lemon juice 1 cucumber, peeled, seeded, and diced recipe directions Mix garlic and walnuts with olive oil. Stir in yogurt and salt. Add lemon juice and diced cucumbers. Stir and […]

Creamy Ranch Dip

recipe ingredients 1 (8-ounce) package fat-free cream cheese, softened 2 Tbsp. fat-free milk 2 Tbsp. freshly grated Parmesan cheese 4 tsp. Ranch salad dressing mix 1/4 cup finely chopped red bell pepper 1 green onion, chopped (about 2 tablespoons) recipe directions Combine cream cheese and milk with a hand blender or food processor. Add dressing […]

Light Spinach Dip

recipe ingredients 1 (10-oz.) package frozen chopped spinach, defrosted 1 cup low-fat mayonnaise 1 cup non-fat sour cream 1 (8-oz.) can water chestnuts, drained and finely chopped 3 green onions, chopped 1 packet Knorr vegetable soup mix recipe directions Drain the spinach and squeeze dry. In a medium bowl, combine the rest of the ingredients. […]

Cowboy Caviar

recipe ingredients 5 Roma tomatoes, chopped 1 can (15 ounces) corn, drained 1 can (15 ounces) black-eyed peas, drained 1 can (15 ounces) kidney beans, drained 1 can (15 ounces) cannellini or Great Northern beans, drained 1 can (7 ounces) diced green chiles 6 green onions, sliced 1/2 teaspoon garlic salt 1 teaspoon chili powder […]

Shrimp Dip

recipe ingredients 1/3 cup nonfat sour cream 8 oz nonfat cream cheese, softened 1/2 cup finely diced celery 1/2 cup finely chopped onion 2 Tbsp. fresh lemon juice 1/4 tsp. salt 1/4 tsp. black pepper 1/8 tsp. ground red pepper 2 small cans (7 oz each) tiny shrimp, drained recipe directions Combine sour cream and […]

Baked Stuffed Jalapeno Peppers

recipe ingredients 3/4 cup fine, dry bread crumbs 1 Tbsp paprika 40 each whole pickled jalapeno peppers (about 3 jars) 1 (8-ounce ) pkg. reduced fat cream cheese, softened 1/2 cup low fat cheddar cheese, grated 1/2 cup egg substitute recipe directions Combine bread crumbs and paprika in a small bowl, set aside. Split peppers […]

Herbed Potato Wedges

recipe ingredients 2 teaspoons olive oil 2 teaspoons balsamic vinegar 1 Tbsp. grated Parmesan cheese 1 Tbsp. fine dry bread crumbs 1/2 tsp. dried Italian seasoning, crushed 1/8 tsp. pepper 2 medium baking potatoes Nonstick spray coating 1/2 cup fat-free dairy sour cream 1/4 tsp. garlic powder 1 Tbsp. snipped fresh chives recipe directions Preheat […]

Almond Dip

recipe ingredients 1 package (8 oz) nonfat cream cheese, softened 1/2 cup nonfat sour cream 1/2 cup sugar 3 Tbsp. skim milk 1/4 tsp. almond extract recipe directions Combine all ingredients with a mixer or food processor until smooth. Serve with fruit chunks. Makes about 1 2/3 cups of dip. Nutrient info per tablespoon.

Black Olive Dip

recipe ingredients 1 cup nonfat sour cream 1/2 cup nonfat mayonnaise 1 small can (4 1/2 oz) chopped ripe olives, drained 3/4 cup minced green onions 3/4 cup seeded chopped tomatoes 2/3 cup chopped fresh cilantro 2 Tbsp. fresh lime juice 2 cloves garlic, minced 1 tsp. hot sauce recipe directions Combine all ingredients in […]

Crab Dip

recipe ingredients 1/2 cup low-fat sour cream 2 Tbsp. reduced-calorie mayonnaise 1Tbsp. skim milk 1Tbsp. prepared horseradish 1/2 tsp. dry mustard 1/2 tsp. Worcestershire sauce 1/4 tsp. hot sauce 8 oz. nonfat process cream cheese product 1 cup shredded reduced-fat sharp Cheddar cheese 1/2 pound fresh lump crabmeat 1/8 tsp. paprika recipe directions Position knife […]

Crab and Bacon Cups

recipe ingredients 2 slices turkey bacon, cooked and crumbled 8 oz. fresh crabmeat, drained and flaked 1/4 cup fat free sour cream 1/4 cup fat free mayonnaise 1 1/2 tsp. chopped chives, fresh 1/4 tsp. pepper 2 pkgs (2.1 oz each) frozen miniature phyllo shells, thawed recipe directions Combine first 6 ingredients and spoon into […]

Creamy Roasted Pepper Dip (2)

recipe ingredients 8 ounces fat free sour cream 1 (7-ounce) jar roasted red peppers, drained 4 ounces fat free cream cheese 1 clove garlic, crushed 1 tablespoon fresh basil leaves 1/2 teaspoon dried oregano leaves recipe directions Blend all ingredients in a food processor until smooth. Pour into bowl and chill before serving.

Dill Crab Dip

recipe ingredients 1/2 cup nonfat mayonnaise or salad dressing 1/2 cup light sour cream 1 cup cooked crabmeat (or use surimi) 1 tsp. dried dillweed 2 tsp. finely chopped onion or green onion 1/2 tsp. finely shredded lime peel 1 tsp. lime juice dash Tabasco sauce recipe directions Combine all ingredients and season with salt […]

Gingered Pot Stickers

recipe ingredients 3 cups finely shredded cabbage 1 egg white, lightly beaten 1 Tbsp. citrus seasoned soy sauce or light soy sauce 1/4 tsp. crushed red pepper 1 Tbsp. minced fresh ginger 4 green onions with tops, finely chopped 4 ounces ground chicken breast, cooked and drained 24 wonton wrappers, at room temperature cornstarch 1/2 […]

Herb Stuffed Tomatoes

recipe ingredients 15 cherry tomatoes 1/2 cup 1% lowfat cottage cheese 1 Tbsp. thinly sliced green onion 1 tsp. chopped fresh chervil or 1/4 tsp. dried chervil 1/2 tsp. chopped fresh dill or 1/8 tsp. dried dillweed 1/8 tsp. lemon pepper recipe directions Cut thin slice off bottom of each tomato. Scoop out pulp with […]

Marinated Mushrooms

recipe ingredients 1/4 cup tequila 1/4 cup fresh lemon juice 1/2 tsp. cracked pepper 1/4 tsp. salt 1/4 tsp. dried oregano 2 garlic cloves, halved 1 bay leaf 1 rosemary sprig 1(8-ounce) package crimini mushrooms recipe directions Combine all ingredients in a bowl, and stir well. Cover and marinate mushrooms in refrigerator 8 hours. Discard […]

Stellas Mock Guacamole

recipe ingredients 1 can (14 oz) asparagus cuts, drained 1 cup finely chopped tomatoes 1/3 cup chopped onions 2 T. finely chopped fresh cilantro 2 T. lowfat mayonnaise 1 T. lime juice 6 drops red pepper sauce 1 clove garlic, finely chopped dash pepper recipe directions Place asparagus in blender. Cover and process til smooth. […]

Mushrooms a la Grecque

recipe ingredients 1 quart water 2 tsp. kosher salt 3/4 tsp. black peppercorns 3/4 tsp. coriander 3/4 tsp. fennel 2 bay leaves 1/2 tsp. dried thyme 1 whole chili pepper or a pinch of hot pepper flakes 3 cloves garlic 6 fresh parsley sprigs juice of one lemon 4 tsp. olive oil 1 pound mushrooms […]

Poppy Seed Bundles

recipe ingredients 1/2 cup light sour cream 1 tablespoon all-purpose flour 1 tablespoon poppy seeds 1 tablespoon grated lemon peel 1 tablespoon sugar 1 teaspoon lemon juice 6 ounces phyllo pastry (about 9 sheets) 1/2 cup reduced-calorie margarine, melted recipe directions Preheat oven to 375*F. Line 2 large baking sheets with foil and set aside. […]

Roasted Red Pepper Dip

recipe ingredients 2 medium red bell peppers, cut in half and seeded 2 cups sliced red onion 2 garlic cloves 1/4 cup dry breadcrumbs 1/4 cup plain fat-free yogurt 1 Tbsp. red wine vinegar 2 tsp. olive oil 1/8 tsp. salt 1/8 tsp. hot sauce recipe directions Place pepper halves, skin sides up, on a […]

Roasted Red Pepper Spread

recipe ingredients 2 jars (7 ounce each) roasted sweet red peppers, drained 1/4 cup tomato paste 2 tsp. sugar 1/2 tsp. dried thyme 1/2 tsp. salt 1/4 tsp. garlic powder dash ground red pepper recipe directions Combine all ingredients in a food processor and blend until smooth.

Savory Cheesecake

recipe ingredients 4 1/4 cup crushed onion flavored melba toast, divided 3 Tbsp. minced shallots 2 1/2 cups packed trimmed watercress 1/4 tsp. fresh ground pepper 2 cups nonfat cottage cheese 3 oz. shredded provolone cheese 1/4 cup all-purpose flour 1/4 tsp. salt 1 small can (8 3/4 oz) creamed corn 2 eggs recipe directions […]

Smoked Salmon Spread

recipe ingredients 3/4 lb smoked salmon, cut into 1 inch pieces 1/2 cup chopped green onions 1 Tbsp. dijon mustard 1 tsp. lemon juice 1/2 tsp. white pepper 1 cup plain nonfat yogurt 2 hard cooked egg whites, diced 3 Tbsp. minced fresh chives recipe directions Place first 5 ingredients in food processor and pulse […]

Tuscan White Bean Crostini

recipe ingredients 2 cans (15 ounces each) white beans (such as cannellini), rinsed and drained 1/2 large red bell pepper, finely chopped or 1/3 cup finely chopped roasted red bell pepper 1/3 cup finely chopped onion 1/3 cup red wine vinegar 3 tablespoons chopped parsley 1 tablespoon olive oil 2 cloves garlic, minced 1/2 teaspoon […]

Tropical Spring Rolls

recipe ingredients 1 lb. chicken tenders 2 cups orange juice 1/4 cup fresh lime juice 2 Tbsp. fish sauce (in Asian specialty section of food mart) 1 Tbsp. peanut or vegetable oil 2 tsp. grated fresh ginger 1 tsp. sugar 1/2 tsp. red pepper flakes 12 round (8-inch) rice papers (in Asian specialty section of […]

Tomato Scallion Spread

recipe ingredients 3 Tbsp. finely chopped sun-dried tomatoes, not packed in oil 3 Tbsp. water 8 oz. pkg. nonfat cream cheese, room temperature 1/4 cup minced scallions recipe directions Bring water and tomatoes to boil in small saucepan or in microwave; simmer 2 minutes then let cool. Combine with softened cream cheese and scallions. Chill […]

Sun Dried Tomato Dip

recipe ingredients 20 sundried tomato halves (not packed in oil) 1/2 cup fresh parsley 1 clove garlic 1/2 tsp. kosher salt 1/2 tsp. pepper 1 tsp. lemon juice 16 oz. nonfat sour cream recipe directions Place tomatoes in small saucepan and cover with water: bring to boil, remove from heat and let rest 10 minutes […]

Stuffed Mushrooms

recipe ingredients 24 large mushrooms, capped 1/2 pkg. chopped frozen spinach, cooked & drained 1 8-oz. pkg. fat free cream cheese, softened 2 cloves minced garlic 1/2 cup diced green onion 1/2 cup bacon bits recipe directions Remove stems from mushrooms. Set mushrooms aside. Dice stems and saute with green onion and garlic until tender. […]

Salmon Stuffed Pea Pods

recipe ingredients 36 snow pea pods 3 ounces fat free cream cheese 2 tablespoons chives 4 ounces smoked salmon, flaked recipe directions Rinse pea pods. Snap off stems and pull strings off the side. If pea pods are not crisp, soak in ice water for 30 minutes. With thin knife, open pea pods along straight […]

Salmon Deviled Eggs

recipe ingredients 8 hard-boiled eggs 6 1/2 ounces salmon, canned 5 Tbsp. nonfat tartar sauce 1/4 tsp. dried dill 1/4 tsp. salt 1/8 tsp. freshly-ground black pepper recipe directions Hard boil and cool eggs. Split lengthwise, scoop out center, mash and mix with salmon, tartar sauce, dill, salt and pepper. Fill eggs back up and […]

Roasted Vegetable Phyllo Cups

recipe ingredients 3/4 pound Japanese eggplant, cut into 1/2-inch dice 2 red bell peppers, cut into 1/2-inch dice 2 yellow bell peppers, cut into 1/2-inch dice 1 Tbsp. chopped fresh parsley 1/2 tsp. kosher salt 2 packages (2 oz. each) mini phyllo pastry shells (15 per package) Fresh rosemary sprigs, for garnish 2 Tbsp. olive […]

Ricotta Polenta

recipe ingredients 1 cup water 3/4 cup yellow cornmeal 1/4 cup snipped fresh parsley 1/4 tablespoon salt 1/4 tablespoon cayenne 1 (12 oz.) can evaporated skim milk 1/2 cup nonfat or low-fat ricotta cheese 1/4 cup shredded fresh Parmesan cheese recipe directions Combine water, cornmeal, parsley, salt and cayenne in small mixing bowl. Let stand […]

Mushroom Pizzettes

recipe ingredients 1/2 cup warm water 3/4 tsp. yeast 1 tsp. sugar 3/4 cup bread flour 3/4 cup whole wheat flour 1/4 tsp. salt 2 tsp. olive oil 1/4 cup diced onions 1 cup sliced mushrooms 1/4 cup parmesan cheese 1/4 cup shredded part skim mozzarella cheese 1 cup fat free pizza or spaghetti sauce […]

Mini Carrot Quiches

recipe ingredients 1/4 cup sliced green onions 1 clove garlic, minced 1 Tbsp. margarine 1-1/2 cups shredded carrot 3 slightly beaten eggs or 3/4 cup refrigerated or frozen egg product , thawed 1-1/2 cups shredded reduced-fat Monterey Jack or cheddar cheese (6 ounces) 3 Tbsp. yellow cornmeal 1/2 tsp. dried basil, crushed 1/4 tsp. ground […]

Mandarin Spinach Wheels

recipe ingredients 4 10-inch flour tortillas 4 ounces fat free cream cheese, softened 1/3 cup mandarin oranges, chopped and drained 1/4 teaspoon red pepper 1/4 cup sliced green onions 6 ounces deli turkey, thinly sliced 20 medium spinach leaves, washed and stemmed recipe directions In bowl, mix cream cheese, oranges and red pepper. Layer each […]

Jumbo Shrimp with Shanghai Ketchup

recipe ingredients 2/3 cup hoisin sauce 1/4 cup orange juice 1/2 tsp garlic chili paste 24 cooked, frozen jumbo shrimp, thawed recipe directions To make Shanghai Ketchup, combine hoisin sauce, orange juice and chili paste in a bowl. Stir to blend. Chill till ready to serve. Arrange shrimp on a platter and serve with bowl […]

Hot Crab Dip

recipe ingredients 1/2 cup nonfat cottage cheese 4 ounces neufchatel cheese 1clove garlic, minced 1/4 tsp. worcestershire sauce 1/4 tsp. old Bay Seafood seasoning 1/4 tsp. cayenne 1/4 tsp. black pepper 1/2 lb. crab meat, fresh or frozen 1 Tbsp. lemon juice recipe directions Place cottage cheese in a sieve lined with a double thickness […]

Hoppin’ Jalapenos!

recipe ingredients 12 jalapeno peppers 3 ounces neufchatel cheese (light cream cheese), room temperature 1/2 cup lowfat cheddar cheese, shredded 1/4 cup green onions, finely chopped recipe directions Carefully cut each jalapeño lengthwise. Under running water, rinse out the seeds and remove the stems and veins. In a small mixing bowl, mix cheeses and onions. […]

Four Cheese Mushrooms

recipe ingredients 24 large fresh mushrooms, about 2 inches each 8 sun dried tomato halves 1 cup nonfat ricotta cheese 1/2 cup finely chopped fresh spinach 1/2 cup shredded Monterey Jack cheese (2 ounces) 3 Tbsp. freshly grated Parmesan cheese 1 Tbsp. snipped fresh basil 2 cloves garlic, minced 1/4 tsp. salt 1/4 tsp. pepper […]


recipe ingredients 1/4 loaf (4 ounces) whole wheat baguette 4 plum tomatoes 4 ounces shredded part skim mozzarella cheese 3 T. prepared pesto sauce recipe directions Slice baguette into 16 very thin, diagonal slices. slice each tomato vertically into four 1/4 inch slices. Place baguette slices on nonstick baking sheet. Top each with 1 tablespoon […]

Crispy Broiled Shrimp Appetizers

recipe ingredients 1 pound medium shrimp, peeled and deveined 1/4 cup cornstarch 1 Tbsp. water 2 large egg whites 1 1/2 cups finely crushed reduced-fat Ritz crackers (about 35) 1 tsp. paprika 1/4 tsp. salt 1/4 tsp. ground white pepper Cooking spray recipe directions Combine shrimp and cornstarch in a zip-top plastic bag; seal and […]

Apple Walnut Spread

recipe ingredients 8 ounces nonfat cream cheese 1 small apple, finely minced (about 1/2 cup) 1 Tbsp. sugar 1/2 tsp. cinnamon 1 Tbsp. finely chopped walnuts recipe directions Combine sugar and cinnamon in a small bowl. Blend in cream cheese until smooth. Stir in apples and walnuts. Use as a spread for graham crackers or […]

Chipotle Corn Cream Cheese Dip

recipe ingredients 8 ounces each nonfat cream cheese and reduced-fat cream cheese 3 Tbsp. lime juice 1 to 2 Tbsp. minced chipotle chilies in adobo sauce 1 can (15 1/4 oz.) corn kernels, rinsed and drained recipe directions With a mixer, beat the cream cheeses together until smooth. Add lime juice and chipotles, and beat […]

Chili Con Queso Dip

recipe ingredients 1 can (14.5 oz.) diced tomatoes, undrained 1 can (10 oz.) diced tomatoes and green chiles, undrained 1 tsp. olive oil 1/2 cup chopped onion 2 garlic cloves, minced 8 oz block fat free cream cheese, softened 1 tsp. chili powder 6 oz. light Velveeta cheese (processed cheese food) cubed or grated recipe […]

Cheesy Crabmeat Wontons

recipe ingredients 4 ounces Neufchatel cheese, softened (light cream cheese) 1/2 cup light ricotta cheese 1/2 tsp. low sodium soy sauce 1 cup minced fresh chives 1/2 pound fresh lump crabmeat, drained 2 egg whites 1 tsp. water 1 (16 oz) package fresh wonton skins olive oil flavored cooking spray 1/2 cup balsamic vinegar 1/3 […]

Bruschetta with Goat Cheese

recipe ingredients 1 (8-oz) loaf French bread 2 Tbsp. olive oil 3 oz goat cheese, crumbled 2 oz neufchatel (light cream cheese) 2 tsp. lemon juice 1 tsp. snipped fresh sage or oregano or 1/2 tsp. dried sage or oregano 1 (7-oz) jar roasted sweet red peppers, drained 1/4 cup coarsely chopped pitted ripe olives […]

Baked Buffalo Wings

For wings: 2 Tbsp. honey 2 Tbsp. ketchup 2 Tbsp. red pepper sauce 1 Tbsp. worcestershire sauce 2 lbs. chicken wings, skinless paprika For Blue Cheese Dipping Sauce 1/3 cup reduced-fat cottage cheese 1/2 tsp. white wine vinegar 2 Tbsp. milk 1 Tbsp. crumbled blue cheese 1/8 tsp. white pepper 1 clove garlic, finely chopped […]