The Kitchen

All of the below recipes are excellent examples of nutrient-dense, low-fat cuisine.


Serves 8

High in vitamin A and beautifully crimson colored, this Carrot Soup with beets is spiced with ginger to warm you in the winter and cool you off in the summer. This soup whips up in fifteen minutes, freezes well, and adds festive color to every table.

Preparation: Cut the carrots into 2 inch pieces. Dice the beets. Steam both together until tender, approximately 10 minutes.Slice the leeks into thin pieces. Spray a small skillet with non-stick olive oil. Sauté the leeks and ginger until the leeks are translucent.In a food processor or blender, puree all ingredients together. If you want a creamier textured soup, you may choose to puree the veges in the food processor (this will puree quickly and simply in 2 rounds) and then transfer to the blender. The blender, being smaller, requires you to whip the soup in several smaller batches to make a truly creamy carrot soup.Reheat and garnish with cilantro.

70 Calories per serving. Percentage of calories from: Fat 4%, Protein 10%, Carb. 86%, 0 Choles.

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serves 4

This soup is loaded with flavor and nutrients both. This soup is harvest orange, a bright sign of its' super Vitamin A boost. A strong anti- oxident, vitamin A is in the front battalion against free redicals. Serve along with a piece of Salmon, a light salad, or a slice of Vegetable Quiche.

Preparation: Cut sweet potato and carrot into 2" chunks. In a medium sauce pan, steam until soft, approximately 10 minutes. In a medium sauce pan, heat 1 cup of water to a boil. Add barley and simmer over low heat for 15 minutes. Position knife blade in a food processor bowl. Add half of the sweet potato, pumpkin, and carrots and the kombu with a little of the broth. Purree until smooth. Add the other half of the vegetables, barley, yeast, whole wheat flour, wheat germ, spices, the orange, and half of the remaining broth. The soup will be very thick. While the motor is running, gently pour in the remaining broth until the soup reaches the consistancy you prefer. If you like a truly creamy texture, you may want to further puree the soup in several small batches in a blender. Reheat and serve.

Per Serving: Calories 151, Per centage of calories from: Fat 4.5%, Protein 12%, Carb. 83%, 0 Choles.

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Lighter that its avocado cousin, and deliciously creamy, serve Asparagus Guacamole with baked corn tortillas, or use to top our Black and White Refried Beans. Stuff inside of pita breads along with falafel or turkey balls, or use it as a topping for grains.

Steam the asparagus until tender, about 5 minutes. Plunge briefly into ice water to retain its bright green color. Be sure to do this; the colorfulness of the guacamole will enhance your enjoyment of it. In a food processor, with the blade running, add the garlic first, the asparagus, and then the cottage cheese or tofu. Process the mixture until the cottage cheese's curds have totally disappeard and the consisteny is velvety smooth. Stir in the lemon juice and salsa. Note: You can also prepare this with broccoli stems (no flowerets), substituting 8 stems for the asparagus. Trim off any leaves and peel the thick outer skin off each stem. Steam untill stems are totally tender, from 20 to 30 minutes depending on thickness. Put the stems in the food processor and process until they are velvety smooth before adding the other ingredients.

Per Serving: Calories 40, Per centage of calories from: Fat 9%, Protein 48%, Carb. 43%, 1 Choles.

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Serves 4

The Salad

Basil Vinaigrette Dressing

Preparation: Fill a large pot with water and bring to a roiling boil. Add the potatoes and return to a gentle boil. Cook for 15-25 minutes, depending on the size of the potatoes. They should be soft when speared with a fork. Drain well. To prepare the mussels, pull the beard off and lightly scrub with a stiff brush. Place in a large kettle with ¼ inch of water and bring to a boil. Lower heat and steam for 5 minutes, or until the mussels open. Discard any that don’t open. Remove from heat and cool. Remove shells and add the meat to the potatoes. Discard the shells. In a small jar, mix all the ingredients of the basil vinaigrette. Shake well. Gently toss the potatoes with the red peppers, mussels, and dressing. Cover and refrigerate for 30 minutes to a day. This dish tastes great either room temperature or chilled.

231 Calories per serving. Percentage of calories from: Fat 21%, Protein 32%, Carb 46%, 50 mg Choles.

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Serves 4

We have observed that different people have different cravings or tolerances for oil in their diet. Some people really savor a certain amount of oil, while others can do without it totally. We encourage you to play around with the amounts of oils recommended in these recipes to see which kind of person you are. As a general rule, if you’re the kind of person who can comfortably skip the oil entirely, then you can allow yourself to eat a double portion of the salad itself.

Preparation: Separate the broccoli stems from the broccoli flowerettes. Chop broccoli stems into ½ slices. Separate flowerettes into bite size pieces. Steam the broccoli until barely tender. Drain and cool. Coarsely chop the tomatoes. Toast the walnut pieces in a 350 degree oven for 15 minutes. Chop the scallions. Mix all the ingredients together.


Mix all the ingredients together in a small jar and shake to blend. Stir into the vegetables and marinate, chilled, for at least 30 minutes.

100 Calories per serving. Percentage of calories from: Fat 22%, Protein 25%, 0 Choles.

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serves 8

Place the beans, garlic, chilis and kombu in a 3 quart saucepan with enough water or broth to cover. Bring to a boil, reduce heat and simmer for 45 minutes, or until beans are tender. Purree in a food processor or mash with a potato masher or fork.

Refried Beans

Generously spray a non-stick skillet with olive oil. Place the purreed beans over medium heat. Mix in the cumin and coriander seed. If you like spicy beans, you might want to add some dried hot pepper flakes (I do). Stir the beans frequently, turning the batter from the bottom to the top. In a good non-stick skillet it will turn crusty without sticking. As the liquid in the beans begin to dry up, slowly add the prune juice, 1/4 cup at a time. Slowly "refry" beans for about 15 minutes.

Fresh Salsa

Meanwhile, drain 2 cups of chopped tomatoes. Tear off (or snip off with scissors) one bunch of cilantro leaves, wash gently but thoroughly, and chop coarsely. Mix 1 finely chopped red pepper, tomatoes, 1 finely chopped onion and cilantro together and store in the refridgerator.

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serves 8

Indonesians call their version of Paella "Pullao". With the addition of mung beans, this pullao is more nutritious and quite a bit spicier than the Paella Classic. People who live in tropical climates tend to eat spicier foods, and they complement these dishes with yogurt based salads. Combine thinly sliced cucumbers with nonfat yogurt, a little marjoram or dill, and a dash of salt. Or, serve this Pullao with sliced fresh tomatoes.

Preparation: Preheat oven to 325". Spray a large skillet with olive oil and place over a medium heat. When hot, add the mustard seeds. As soon as the seeds begin to pop (just a few seconds), add the chopped onion. Stir, adding small amounts of water if the onion is getting too dry, and cook over medium heat until the onions are just wilted. Add the garlic, chilis and ginger. Stir and continue to cook over medium heat for 2 minutes. Lower heat and add the chicken. Stir until the chicken turns opaque, about 4 minutes. Add the beans, (if you are using sprouts, add them during the last 10 minutes of cooking) rice, carrots, tomatoes, string beans, and spices. Saute and stir for about 10 minutes or until the rice turns translucent and the vegetables are bright in color. Add 2 cups of water or broth and the minced parsley. Turn heat to medium-low, cover and simmer 30 minutes. Cover the rice with the shrimp and replace the lid. Cook over a low flame for 10 minutes. When the rice is tender and all the liquid has been absorbed the Pullao is ready. Fluff the rice with a fork and gently mix in the cilantro. This dish freezes very well and makes a wonderful lunch.

Per Serving: Calories 436, Fat 10%, Protein 34%, Carb. 56%, 244 mg Choles

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Yield: 2 Quiches, Serves 8 (one serving = 1/4 of one quiche)

Nutritionists today say to "eat green". This "greens" quiche is so nutrient-packed that it quickly became one of Roy's favorites. The potato crust makes it a hearty dish. The crust mixture is also delicious shaped into small patties and baked as lowfat hash browns. Serve with salsa , Curry sauce (see Anti Aging Plan), or Creamy Garlic sauce (see Anti-Aging Plan).

The Crusts: (for two quiches)

The Filling

Preparation: Preheat the oven to 350 degrees. The Crust: Grate the potatoes, skins and all, in a food processor. Mix all ingredients in a large bowl, stirring until the flour coats all the potatoes. Spray two deep pie dishes (or a large lasagne pan) or with canola oil and pat the crust in evenly. Bake for 20 - 30", or until the crust is crisp. The Filling: Thoroughly wash the greens and trim any thick, fiberous ends off. Chop into large pieces. Steam the greens in a little bit of water until all stems are soft. You may add lemon juice to the steam water to bring out the flavor of the greens. Spray a small skillet with olive oil. Add 1 tsp soy sauce and stir fry the shitake mushrooms until chewy, not limp. Using a food processor, puree all the greens with the cheeses, kombu, egg whites, mirin and garlic. Transfer to a large bowel and stir in the mushrooms and all of the remaining vegetables a nd the herbs. Season to taste with tabasco. Line the two potato pie crusts with the one sheet of nori cut into strips, then fill both pies with the greens-cheese mixture. Bake in the preheated oven for only 10 minutes. None of the ingredients in the filling really need cooking, and if the quiches bake too long they will dry out. The baking is only to get the filling to "set" and to heat the quiches thoroughly. Serve immediately.

Per Serving: Calories 388, Fat 8%, Protein 20%, Carb. 71%, 5 mg Choles. One serving = 1/4 of one quiche. Using nonfat cheeses will further reduce the calorie count.

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serves 8

This meat-free pate is ten times more nutritious than a classic pate or meat loaf. The beans give it a hearty character, while the sauce melts on your tongue. It is wonderful served hot or cold, and is great left-over for sandwiches. We suggest that you double this recipe. Once all the basic ingredients have been mixed, divide the pate in half. Add the tomatoes to one half as indicated below under the pate variation. Use three 8"x8" baking pans. Prepare one pate in one baking pan as indicated in the basic recipe below, reserving 1/3 of the mixture for another pan. Prepare the second one with the tomatoes, again reserving 1/3 of the pate for the third layered pan. In the third baking pan, spread the remaining 1/3 pate from the basic recipe into the pan. Sandwich a layer of fresh steamed greens onto the pate and top them with the 1/3 remaining tomato pate.

Preparation: Preheat oven to 350. Fill a large saucepan with the vegetable broth and bring to a boil. Add the soybeans and cook, covered, over a low heat for 20 minutes. Add the kombu and lentils, and continue to cook for another 15 minutes. Add the kale and cook for a final 15 minutes. Check the beans and cook a little longer if necessary. The soybeans should be a little crunchy. Remove from heat and set aside. In a food processor, blend the bran cereal into a bread crumb consistency. Mix with the wheat germ and rolled oats. Lightly whip the egg whites with a fork. In a large bowl, mix all ingredients together. Spice according to your taste, adding extra pepper or dill. Spray a decorative baking mold or a 9" x 12" baking pan with canola oil. Firmly press the pate into place. It will be a good 3" high. Bake for 35 to 45 minutes, until firm but not dry. If you are eating the pate hot from the oven, serve with warm Sauce Velvet and a simple cooked grain. If you are eating the pate chilled, serve with chilled Sauce Velvet (or ketchup) and a smooth-textured, soft whole wheat bread.Variation: Add 3 chopped tomatos or 1 cup canned chopped tomato and 3 minced cloves of garlic to the basic recipe.

Velvet Sauce:

In a blender or food processor blend or process the first six ingredients until smooth. Add the soft tofu, and blend briefly. Transfer to a small sauce pan. Add white pepper, and salt to taste. The white pepper preserves the ivory color of the sauce. Heat briefly and serve. This Sauce Velvet is delicious chilled, serves on chilled pate.

Per serving, including Sauce Velvet: Calories 492, Fat 14%, Protein 25%, Carb. 60%, 1 mg Choles.

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serves 8

Stuffed potatoes can be great portable meals, and are becoming increasingly popular. This dish is both economical and simple. To qualify nutritionally as a Megameal, these stuffed potatoes should be served with the Creamed Cole Slaw below. The cabbage and extra buttermilk fill in calcium.

Preparation: Preheat oven to 350. Gently scrub the potatoes, leaving the skins intact. Bake the potatoes for 45 minutes, or until a fork easily pierces into the middle. Remove from the oven, cut each potato in half, and let cool. Meanwhile, chop, mince, or shred all vegetables as detailed in the list of ingredients above.Drain the tuna fish well. Mix in the peas, celery, red pepper, nori and the dill pickle with the tuna. Add 1/4 cup buttermilk to moisten. Set aside. Gently scoop out the potato meat. Leave the shell intact and set aside. Mash the potato meat with a fork or a potatoe masher, and blend in the nonfat dry milk, wheat germ, yeast, and approximately 1 to 1 1/2 cups buttermilk. Add buttermilk as needed for moist yet not runny mashed potatoes. Fill each potato 3/4 full with the mashed potato mixture. Divide the tuna salad equally amongst the eight potato halves. Sprinkle the shredded mozzarella cheese on top. Line a cookie sheet or baking dish with tin foil. Arrange the potato boats. Bake for 20 minutes. Turn the oven to broil. Brown the cheese topping on the boats for 3 minutes. Serve immediately.

Creamed Cole Slaw

Mix together the cabbage, carrots, sunflower seeds and raisins. In a separate bowl or shaker jar, mix the buttermilk, vinegar and dill. Shake well. Use the dressing to moisten only, you will have more than you need. Use the extra dressing as a dip for the potatoes. If you are keeping track of your calories, add in the calories of the amount of dip you use.

545 Calories per serving. Percentage of calories from: Fat 29%, Protein 55%, Carb. 20%, 19mg Choles.

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makes about 2 cups

This gravy is superb over baked or mashed potatoes, stroganoff, tofu, biscuits and rice. You can prepare it with half the oil, simply add a little more broth. If you do use less oil, you will need to diligently stir while thickening.

In a medium-sized saucepan heat the flour for 3 minutes over low heat,or untill it smells toasted. Slowly stir in the olive oil, coating the flour completely. Gradually dribble in the vegetable broth, a quarter cup at a time, stirring constantly with a fork or whisk to avoid lumps. When all of the broth has been added, stir in the yeast along with the herbs, soy sauce, and lemon juice. If the sauce is too thick, add more vegetable broth. It it is too thin, add the arrowroot mixture to the gravy. Repeat as necessary to reach the thickness you like.

30 Calories per 1/4 cup serving. Percentage of calories from: Fat 35%, Protein 21%, Carb. 15%, 0mg Choles.

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FRENCH TOAST with tofu

serves 4

Preheat oven to 350 F. SPray a 13" x 9" baking pan with canola oil. Arrange the bread slices in the pan, making 2 layers if necessary. Combine all the remaining ingredients except the fruit and beat well, or whip in a food porocessor, especially if using tofu. Pour the mixture over the bread, cover, and let "marinate" for 20 minutes, or in the refrigerator overnight. Bake for 30 to 40 minutes, or until lightly browned. Serve with chopped fresh fruit or sprinkle with powdered sugar.

216 Calories per serving. Percentage of calories from: Fat 14%, Protein 23%, Carb. 62%, 0 mg. Choles. with tofu, 213 mg with 1 egg yolk

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serves 8 (1 serving = 1 cup)

Perhaps the easiest of grains to prepare, bulgar is a wheat berry that has been precooked, dried, and cracked. This dish is an adaptation of a Balkan salad, and is slightly sweet. Use bulgar creatively as an alternative in recipes to millet, cous cous, or even rice.

Preparation: Place the bulgar in a large heavy bowl and pour the boiling water over it. Let stand for 30 minutes, while you prepare the vegetables.Spray a large skillet with olive oil. Heat over a medium flame and add the onions. Stir fry for 5 minutes. Add the cabbage and the 1/4 cup of water. Cover, and cook for 5 minutes, until the cabbage begins to wilt. Add the apples, red pepper and all the remaining spices, poppy seeds, currents, vinegar and honey. Cook, uncovered, for 5 - 10 minutes, depending on how crisp you would like your apples to be. Remove from heat.Drain the bulgar and press as much liquid out as possable. To serve as a vegetable side dish, blend the grains and apples and serve immediately. Or, to serve as a salad, allow the grains and veges to cool for 15 minutes. Blend together and serve cool topped with a few sprigs of mint .

270 Calories per serving. Percentage of calories from: Fat 4%, Protein 9%, Carb. 87%, 0 Choles.

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serves 8

This recipe doubles easily and is great for pot lucks or buffet luncheons, or even a dessert.

Preheat oven to 325. Cook the noodles in a large pot, al dente, and drain. While they are boiling, whip the cottage cheese in a food processor untill creamy.Add all the remaining ingredients to the cheese except the fruit and blend well.Rinse the noodles with cold water and drain thouroughly. Add to the cheese mixture and stir in the fruit. Blend well.Spray a 12 inch x 12 ince baking pan or a 2 qt casserole dish with canola oil. Pour in the kugel. Cover with foil. Bake for 30 minutes. Remove foil and bake for another 15 minutes, or until a golden crust forms. Remove from oven and cool.While this kugel may be served warm, the flavors deepen when it is well chilled.

184 Calories per serving. Percentage of calories from: Fat 10%, Protein 20%, Carb 70%, 45 mg choles.

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makes 3 dozen cookies

Cornmeal in a cookie makes for a wonderfully chewy treat. The optional candied ginger makes for a marvelous double-flavored cookie.

Preparation: Preheat oven to 350. Sift together the cornmeal, flour, baking soda, non-fat dry milk and salt. In a medium bowl, beat the margarine, honey, and fruit juice together until light and fluffy. Mix in the carrots, ginger, sunflower seeds and lemon rind. Mix all ingredients together until barely moistened. The mix will appear dry, but the carrots moisten upon cooking. Mix in the candied ginger. Spray a non-stick cookie sheet with canola oil. Drop by spoonful, arranging the cookies close together. Bake for 12 - 15 minutes to quarentee a chewy cookie, be sure to test after 12 minutes so that the cookies do not dry out.

60 Calories per cookie. Percentage of calories from: Fat 31%, Protein 14%, Carb. 54%