Low-fat country potato patties with shredded boiled potatoes, onion, celery, green pepper, and whole wheat flour. Griddle-cooked with no added oil or butter.
Rice with black beans, stewed tomatoes, garlic, and oregano cooked in one pot. An oil-free, plant-based side dish or light meal ready in under 30 minutes.
Hawaiian namasu, a Japanese-Hawaiian pickled vegetable salad with cucumber, carrot, onion, and celery in a sweet vinegar brine. Served cold with sliced smoked salmon.
Homemade English muffins griddle-cooked with cornmeal crust. A simple yeast dough rolled, cut into rounds, and browned slowly on a hot griddle for nooks-and-cranny texture.
Browned smoked pork chops served over crisp-tender buttered cabbage and delicate carrot ribbons. A hearty, fuss-free weeknight dinner ready in 40 minutes for 4.
Marinated broccoli chunks in a light rice vinegar, olive oil, dill, and garlic dressing. A crisp, no-cook appetizer that uses broccoli stalks instead of florets.
Fresh strawberry frosting made with real strawberry puree and fluffy beaten egg whites. A light, fat-free cooked frosting with bright berry flavor that holds stiff peaks.
Overnight porridge with cracked wheat, rolled oats, molasses, and dried fruit soaked overnight then cooked in minutes. A hearty, make-ahead whole grain breakfast with no added sugar.
Steamed fish fillets drizzled with soy sauce and toasted sesame oil, cooked in a bamboo steamer in under 10 minutes. Three-ingredient dinner that's gluten-free when made with tamari.
Italian rabbit saddles boned, rolled around a garlic-olive-rosemary stuffing, then seared and braised in fresh tomato sauce. Rustic Tuscan cooking at its most honest.
Chinese glutinous rice steamed with slivered ham, dried shrimp, mushrooms, and preserved turnip. A savory sticky rice dish cooked low and slow in an earthen pot.
Poached salmon steaks gently cooked in a lemon-and-vegetable broth, served with creamy horseradish sauce. A light low-calorie classic for dinner parties or healthy weeknights.
Sweet-and-sour sauce made with ginger marmalade, orange marmalade, fresh ginger, and Chinese rice vinegar. A no-cook dipping sauce ready in 10 minutes for wontons and fried appetizers.
Italian parmesan potatoes are easy foil-packet grilled potatoes tossed with olive oil, Italian herbs and garlic, then finished with melty Parmesan. A no-cleanup side that cooks right on the grill.
Fresh berries with a blended sweet yogurt sauce made from low-fat yogurt, jam, and citrus zest. A light, 5-minute no-cook dessert that's diet-friendly.
Twice-baked potatoes stuffed with ham, egg yolks, and milk, topped with folded egg whites for a puffy, golden souffled finish. A clever way to use leftover ham.
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