This lasagna layers include homemade marinara sauce with no oil, no fat tofu mixture to substitute for ricotta cheese, veggie layer with no oil, and whole wheat lasagna pasta. Nutritional yeast is an option to use as topping to substitute for cheese. Marinara Sauce 1-2 Tbsp vegetable broth (low sodium)1 large onion, chopped2-3 garlic cloves, […]
Entrees
Lentil Eggplant Bake
This is a vegan version of Shepard’s Pie with a whipped potato-cauliflower topping. Ingredients: 1 C green lentils, rinsed and sorted2 1/2 C water1 tsp tamari1 tsp herbs de provence dash salt1/3 C tomato puree1 medium onion, chopped (about 1/2 cup) or combination of chopped onion, leeks, shallots) 4 oz mushrooms, sliced 1 red or […]
Baked Fish and Summer Squash in Parchment
Ingredients: 4 sheets of parchment paper to wrap fish fillets4 white fish fillets (Mahi Mahi or Orange Roughy are favorites for this recipe but any mild white fish will work fine.)2 tsp lemon olive oil (works best but regular olive oil with 1 tsp of lemon juice mixed in may be substituted)3 tsp butter1 medium […]
Beef Borsch Casserole
A hearty winter stew with sometimes forgotten healthy vegetables. Ingredients: 2 lbs. lean beef stew meat1 T olive oil4 carrots or 2 cups, peeled and sliced (Parsnips could be used for 2 of the carrots.)3 medium turnips or 1 cup, cut in strips1 C sliced celery (3 stalks)1 medium onion, sliced3 C water1 6 oz […]
Turkey Meatloaf
Fresh herbs add a nice touch to this turkey meatloaf. Ingredients: 1 lb. lean ground turkey (e.g., 99% lean)1/3 C finely chopped sweet onion1 T tamari or soy sauce1/4 C Italian seasoned panko1/4 C egg white1/4 t dry ground mustard1/8 t garlic powder1/8 t celery seedsDash cayenne pepper1 T white wine (optional)Finely chopped herbs:1 T […]
Chicken and Vegetables with Peanut Sauce
(Preliminary Step: Prepare and cook brown rice according to package instructions to result in 2 – 3 C cooked brown rice.) Sauce Ingredients: ¼ C water or chicken broth 1 T cornstarch ¼ C soy or tamari sauce ¼ C peanut butter (e.g., Smuckers Chunky or other natural peanut butter) 1 – 1 ½ tsp […]
Quesadillas
Made in a simple frying pan, these quesadillas are a real treat. Ingredients…