Picked up this recipe while I was on vacation. I made up batch of these when I came back and have been having one for breakfast every day. They are really filling. DH loves them too!

Enjoy
Tobey



Raspberry-Currant Scones

16 Servings

3 cups whole wheat pastry flour
5 teaspoons baking powder
1/2 teaspoon nutmeg
5 tablespoons margarine
1/4 cup sugar
1/3 cup currants
1/2 cup skim milk
16 teaspoons unsweetened raspberry jam

Preheat oven to 350. Spray a baking sheet with cooking spray. In medium bowl, mix flour, baking powder and nutmeg. Using food processor, cut in margarine to form fine crumbs. Stir in sugar and currants. Mix in enough milk to form a stiff dough.
Roll dough into 16 balls and place on prepared baking sheet. Use your thumb to make a deep well in centre of each ball. Smooth edges and fill each hole with 1 tsp of jam.
Bake for 20 minutes or until golden brown.

Amount Per Serving
Calories 134 Calories from Fat 37
Percent Total Calories From:
Fat 27% Protein 10% Carb. 62%

Nutrient Amount per % Daily
Serving Value
Total Fat 4 g 6%
Saturated Fat 1 g 4%
Cholesterol 0 mg 0%
Sodium 156 mg 7%
Total Carbohydrate 21 g 7%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 3 g

Vitamin A 3% Vitamin C 8% Calcium 0% Iron 5%

Here is a nice fresh salad recipe which we enjoyed for dinner tonight.
It is just too hot to cook today!

Enjoy
Tobey

Summer Salad
2 Servings

1 whole onion, chopped
1 whole cucumber, chopped
1 whole tomato, chopped
1 whole green bell pepper, seeded and chopped
2 tablespoons Italian dressing without oil

Combine veggies in bowl, pour FF dressing over veggies. (Pour in enough to almost cover the veggies) Cover and refrigerate for several hours or overnight. Add additional seasoning (salt, pepper, etc.) just before eating.


Amount Per Serving
Calories 96 Calories from Fat 5
Percent Total Calories From:
Fat 5% Protein 10% Carb. 85%

Nutrient Amount per % Daily
Serving Value
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 231 mg 10%
Total Carbohydrate 20 g 7%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 2 g

Vitamin A 13% Vitamin C 99% Calcium 0% Iron 5%

These brownies are sooo yummy. It is hard to think they are low fat and only 100 calories per serving. I am actually munching on one while I am writing this post.

Enjoy
Tobey

Cocoa Fudge Brownies
Low Fat

16 Servings

2 tablespoons margarine, softened
1 cup sugar
1/2 cup unsweetened applesauce
2 egg whites
2 teaspoons vanilla
1/2 cup unsweetened cocoa powder
3/4 cup whole wheat pastry flour

Preheat oven to 350F.
Lightly coat 8x8 baking pan with cooking spray.
In medium bowl, using electric mixture, beat margarine, sugar, applesauce, egg whites, and vanilla. Then slowly beat in cocoa and flour.
Pour batter into prepared pan and bake for 25 minutes or until a toothpick comes out moist but not wet. Cool on rack before cutting.

Amount Per Serving
Calories 100 Calories from Fat 17
Percent Total Calories From:
Fat 17% Protein 7% Carb. 76%

Nutrient Amount per % Daily
Serving Value
Total Fat 2 g 3%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 43 mg 2%
Total Carbohydrate 19 g 6%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 2 g

Vitamin A 1% Vitamin C 0% Calcium 0% Iron 3%

I have been having these muffins for breakfast this week along with a glass of skim milk.

Mmmmm

Hubby loves 'em too.

Enjoy
Tobey

Low-Fat Carrot Muffins

12 Servings

2/3 cup brown sugar, packed
2 tablespoons margarine
3/4 cup skim milk
1 teaspoon vanilla extract
2 egg whites
3/4 cup whole wheat flour
1 1/2 cups rolled oats
2 teaspoons baking powder
2 teaspoons ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup carrots, shredded
1/2 cup raisins

Preheat oven to 350º.

Beat sugar and margarine at medium speed of a mixer until well-blended (about 5 minutes). Add milk, vanilla, and egg whites; beat well. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through salt); gradually add to sugar mixture, beating just until blended. Stir in carrot and raisins.

Pour batter into lined muffin tin. Bake at 350º for 33 minutes or until a wooden pick inserted in center comes out almost clean.

Amount Per Serving
Calories 146 Calories from Fat 25
Percent Total Calories From:
Fat 17% Protein 11% Carb. 72%

Nutrient Amount per % Daily
Serving Value
Total Fat 3 g 4%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 170 mg 7%
Total Carbohydrate 26 g 9%
Dietary Fiber 2 g 6%
Sugars 0 g
Protein 4 g

Vitamin A 54% Vitamin C 2% Calcium 0% Iron 7%

Had this for dinner the other night. It is good in a whole-wheat pita with some lettuce, tomato, onion, and some hot sauce.

Enjoy
Tobey

Falafel

6 Servings

4 cups cooked garbanzo beans
4 cloves garlic, minced
2 teaspoons cumin
1 teaspoon curry powder
1 teaspoon salt
1/2 cup onions, minced
1/4 cup water
1 tablespoon lemon juice
dash cayenne
1/3 cup whole wheat flour

Rinse the garbanzos and drain them well. If they were canned, just drain them.
Combine all ingredients (except flour) in a food processor or a medium sized bowl and process or mash until batter is uniform.
Add flour and stir/process until thoroughly combined. The batter can be stored in the refrigerator in a tightly covered container for days.
Preheat oven to 400F. Get a baking pan, cookie sheet, pie tin--whatever.
Spray it with non-stick spray for best results (weight watchers) and form the batter with a spoon into a flattened ball. It should not be much bigger than your spoon. For a felafel in a small pita bread, make 2-3 felafel patties.
For a larger one, 4-5 will do.
Bake them for about 20-25 minutes. You might flip them over halfway through baking. They're finished when they are golden brown.

Amount Per Serving
Calories 222 Calories from Fat 29
Percent Total Calories From:
Fat 13% Protein 20% Carb. 67%

Nutrient Amount per % Daily
Serving Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 656 mg 27%
Total Carbohydrate 37 g 12%
Dietary Fiber 3 g 13%
Sugars 0 g
Protein 11 g

Vitamin A 1% Vitamin C 7% Calcium 0% Iron 22%

I wish you were cooking at my house. I like the types of things you make. I copied your falafel recipe and have my garbonzos soaking tonight. Do you have your recipe for rice stuffed peppers in an easy place that you could copy and paste into this thread? I keep thinking about that and I have some beautiful peppers right now.

Keep up the good work. Have you ever looked at Deborah Madison's Vegetarian Cooking for Everyone? It is a great cookbook.

I haven't read that cookbook - I will have to chech it out though.

Here is my favourite stuffed pepper recipe. It may look familiar to some as I posted it on a different thread about a month and half ago.

Sorry it doesn't have the nutrional value listed.

Tobey

Stuffed Roasted Red Peppers

makes 2 servings

2 large firm red peppers
1/2 cup chopped onions
1 large clove of garlic, chopped
1/3 cup long-grain rice
1 tsp ground cummin
2/3 cup water
1/2 tsp dried dill
1/2 tsp dried parsley
1/3 cup FF or LF Feta cheese (optional)

Preheat broiler. Place peppers on a sheet pan and broil about 8 inches from the heat source, turning as they blister to roast on all sides. This should take 20 - 25 minutes. Remove and cool.

While peppers are roasting, cook onions with some cooking spray in a non-stick skillet over medium-low heat until wilted. Add the garlic and stir for a minute. Add the rice and cumin and toss to combine in skillet. Pour in water and season with salt. Cover the skillet, lower heat, and cook rice until tender (if you are not sure of the timing - refer to the instructions on the box/bag of rice). All of the liquid should be absorbed. Remove from heat, mix in dill, parsley, and Feta (if using) and season to taste with salt and pepper (Note: if you are using Feta you may want to pass on the salt).

When peppers have cooled slightly, cut off their stems. Peel way their papper skins carefully so as not to tear the underlying flesh (this can be messy - so I normally get hubby to help here ) and reserve all their juices. Slit them once vertically and scrape out their seed with a spoon.

Preheat oven to 375F. Spray an ovenproof glass baking dish with cooking spray. Divide the rice mixture between the the peppers and fold close (if you can - I normally find they are so full that I just leave them lying flat - this is okay). Place side by side in the baking dish, seam side up (if you get them to close!) and pour the reserved juice over them. Cover dish loosely with aluminum foil and bake for about 20 - 30 minutes. Remove and cool slightly.

Made this cake last night. It turned out really well. It is just loaded with apples. It is about 1/2 apples & 1/2 cake.

Hope you enjoy it!

Tobey

Fresh Apple Cake

16 Servings



2 1/2 cups whole wheat flour
1 1/2 cups sugar
1 1/4 teaspoons baking soda
1 1/4 teaspoons ground cinnamon
3/4 cup unsweetened apple juice
3 egg whites
2 teaspoons vanilla extract
3 cups apples, peeled and thinly sliced

Combine the flour, sugar, banking soda, and cinnamon, and stir to mix well. Add the apple juice, egg whites, and vanilla extract, and stir to mix well. Fold in apples.

Coat a 9 x 13 baking pan with cooking spray. Spread the batter evenly in the pan and bake at 325F for 40 - 50 minutes, or until a toothpick comes out clean.

Cool the cake for at least 20 minutes. Cut into squares and serve warm or at room temperature.

Amount Per Serving
Calories 166 Calories from Fat 4
Percent Total Calories From:
Fat 2% Protein 8% Carb. 90%

Nutrient Amount per % Daily
Serving Value
Total Fat 0 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 76 mg 3%
Total Carbohydrate 37 g 12%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 3 g

Vitamin A 0% Vitamin C 10% Calcium 0% Iron 5%

Thanks for the recipes.As a somewhat new vegeterian these are
really appreciated.

If you like pumpkin pie, you love this bread. It is fat free and free of any animal product but comes out very moist. Also as you can see from the nutrional breakdown, it is a great source of vitamin A.

If you are having it as a snack or dessert, cut the loaf into 16 pieces for about 80 calories/slice. However, if you have it as a meal (i.e. breakfast with a glass of skim milk) cut into 8 pieces. It is a filling 160 calories.

Enjoy
Tobey

Pumpkin Pie Bread

16 Servings



1 3/4 cups whole wheat flour
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1 teaspoon baking soda
1 teaspoon baking powder
1 cup canned pumpkin
1/2 cup unsweetened apple juice

Combine the flour, sugar, pumpkin pie spice, baking soda and baking powder, and stir to mix well. Add the pumpkin and apple juice, and stir until the dry ingredients are moistened.

Coat an 8 x 4 loaf pan with cooking spray. Spread mixture evenly in the pan, and bake at 350F for 40 - 45 minutes, or until a toothpick comes out clean.

Remove bread from oven and let rest for 10 minutes. Invert loaf onto a wire, turn right side up, and cool before slicing and serving.

Amount Per Serving
Calories 83 Calories from Fat 3
Percent Total Calories From:
Fat 3% Protein 10% Carb. 87%

Nutrient Amount per % Daily
Serving Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 75 mg 3%
Total Carbohydrate 18 g 6%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 2 g

Vitamin A 68% Vitamin C 7% Calcium 0% Iron 4%

Glad that you are enjoying these. Please let me know if you have any requests.

Take Care
Tobey

Here is a quick and easy pasta dish which is great for dinner. It is also a great source of of vitamins A & C. If you like, you can also top this with a little LF/FF Parmesan or Feta cheese.

Enjoy
Tobey

Spaghetti with Broccoli & Tomato

4 Servings

1 pound broccoli
2 large tomatoes, roughly chopped
1/2 pound whole wheat spaghetti
2 cloves garlic, chopped
1/2 teaspoon crushed red hot pepper
6 Kalamata olives, stoned and quartered
1/2 cup fresh parsley, coarsley chopped


Cut broccoli into small flowerets with about an inch of stem. Peel the remaining stems and dice into small pieces.

Cook pasta in boiling water and add broccoli during the last minute of cooking time. Meanwhile, warm a skillet with cooking spray, garlic, and crushed hot pepper flakes. When hot, add tomatoes. Cook gently for several minutes, stirring often. Once cooked, drain pasta and broccoli and transfer to a warm serving bowl, add tomatoes, olives, parsley and fresh ground pepper to taste, and toss together.

Amount Per Serving
Calories 302 Calories from Fat 31
Percent Total Calories From:
Fat 10% Protein 17% Carb. 73%

Nutrient Amount per serving % Daily Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 221 mg 9%
Total Carbohydrate 55 g 18%
Dietary Fiber 4 g 16%
Sugars 0 g
Protein 13 g

Vitamin A 59% Vitamin C 232% Calcium 0% Iron 23%

I love making scones for breakfast. They are filling and are good on the go. I usually end up eating mine on the subway in the morning.

Here is the recipe for the ones I made last night. Dh is enjoying one right now.

Tobey

Low-Fat Cinnamon Raisin Scones

16 Servings

2 cups whole wheat flour
1/2 cup quick cooking rolled oats
1/2 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
2 tablespoons light margarine
1/2 cup raisins
1/2 cup apple juice
2 egg whites


Preheat oven to 375 degrees F. Lightly spray a baking sheet with vegetable oil spray.

In a large bowl, combine 2 cups flour, oatmeal,sugar, baking powder, baking soda, and salt, stirring well.

Cut margarine into flour mixture with a fork or pastry blender until crumbly.

Stir in raisins. Make a well in center of mixture.

Pour apple juice and egg whites into well. Stir until just
combined (don't overmix).

With floured hands, divide dough in half. Shape into 2 balls. Put 4 to 5 inches apart on baking sheet and flatten each into a 6-inch disk. Cut each into 8 wedges with a sharp knife or pizza cutter (don't separate wedges).

Bake for 15 to 20 minutes, or until edges are golden brown. Let cool for at least 5 minutes on a cooling rack. Separate wedges with a knife or pizza cutter.

Amount Per Serving
Calories 112 Calories from Fat 5
Percent Total Calories From:
Fat 4% Protein 11% Carb. 85%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 94 mg 4%
Total Carbohydrate 24 g 8%
Dietary Fiber 0 g 2%
Sugars 0 g
Protein 3 g

Vitamin A 0% Vitamin C 6% Calcium 0% Iron 5%

This recipe came from our local newspaper. I have modified it only slightly to reduce the amount of fat. You definately won't miss the fat as this salad is chalked full of flavour. It is also a great source of Vitamins A & C.

Enjoy
Tobey

Thai Peach Salad

8 Servings

Nectarines may be substituted for the peaches.


1 tablespoon brown sugar
1 tablespoon grated ginger root
1 clove garlic, minced
4 teaspoons fresh lime juice
1 teaspoon soy sauce
1 teaspoon chili sauce, spicy
1/4 teaspoon salt
1 tablespoon vegetable oil
2 teaspoons sesame oil
6 peaches
2 red bell peppers
8 cups mixed salad greens
1/2 cup fresh coriander, (optional)


In medium bowl, stir together sugar, ginger, garlic, lime juice, soy sauce, chili-garlic sauce and 1/4 teaspoon salt. Whisk in vegetable and sesame oils. Use right away or leave at room temperature up to half a day or refrigerate up to 3 days.

Just before serving, peel peaches. Halve, remove pits and thinly slice. Place in bowl.

Quarter peppers and remove seeds. Thinly slice and add
to peaches.

Whisk dressing, pour over peach mixture and gently stir until coated. Toss in large salad bowl with greens and coriander (if desired).

Taste and add more salt, if needed.

Amount Per Serving
Calories 89 Calories from Fat 29
Percent Total Calories From:
Fat 32% Protein 9% Carb. 58%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 132 mg 5%
Total Carbohydrate 13 g 4%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 2 g

Vitamin A 110% Vitamin C 105% Calcium 0% Iron 7%

Had this for dinner the other night served with some whole wheat rolls and steamed veggies. Dh really enjoyed it. I live in Canada and use the President's Choice brand Royal Blend Texmati Rice. It is a blend of brown and white basmatti, red, and wild rice. Any mixture would work well here - although I would really try to get something which contains wild rice.

Enjoy
Tobey

Rice and Mushroom Casserole (Fat Free)

4 Servings

8 ounces fresh mushrooms, sliced
6 tablespoons dry sherry
2 tablespoons whole wheat flour
1/4 teaspoon black pepper
1 cup skim milk
2 1/2 cups cooked texmati rice blend


Preheat oven to 350 degrees. Saute mushrooms over low heat with cooking spray and 4 Tablespoons of sherry. Add flour and stir until liquid and flour make a smooth paste. Add black pepper and milk; cook over medium heat until sauce thickens. Stir in remaining sherry and rice blend. Bake in covered dish at 350 degrees for 40 minutes.

Amount Per Serving
Calories 168 Calories from Fat 4
Percent Total Calories From:
Fat 2% Protein 16% Carb. 82%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 1%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 38 mg 2%
Total Carbohydrate 34 g 11%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 7 g

Vitamin A 2% Vitamin C 4% Calcium 0% Iron 5%