80 lacto recipes

Lacto-vegetarian sweet potato soup with carrots, celery, peas, and a triple-herb blend of thyme, basil, and tarragon. Finished with nonfat sour cream for a lighter, meatless comfort bowl.

Oven-baked French toast made with blended cottage cheese, skim milk, and egg whites on whole wheat bread. A lighter, protein-packed brunch that skips the frying pan entirely.

I wanted to share a recipe which I have been making this winter for my family. It is a good cold weather dish. It makes enough for a crowd my family (2 adults and 3 teens) only eat about half. This can be made ahead and chilled until ready to use.

Fat-free apple oat muffins using pureed prunes as a fat substitute, egg whites instead of whole eggs, and maple syrup for sweetness. Just 90 calories each.

Wheat berry veggie melt with steamed butternut squash, carrots, and yellow squash tossed with soy sauce and broiled under melted mozzarella. A hearty vegetarian casserole.

Low-fat apple oat muffins made with prune puree instead of butter, maple syrup, and egg whites. Moist, tender, and packed with oats and chopped apples.

Peaches and cream gelatin mold with fresh peaches, non-fat yogurt, and vanilla-orange extract. A light, sugar-free molded dessert with real fruit.

Creamy broccoli cheddar soup made with skim milk and reduced-fat cheese for a lighter take on a steakhouse classic. Hot soup melts the cheese in the bowl. Ready in 25 minutes.

Frozen fruit yogurt dessert built from raspberry puree, low-fat yogurt, apple juice concentrate, lemon, and beaten egg whites for lift. Lighter than ice cream, naturally sweetened, and endlessly variable.

A light frozen fruit yogurt dessert lightened with whipped egg whites into an airy, mousse-like treat. Raspberry puree, tangy yogurt, and a touch of juice concentrate, no ice cream machine needed.

Lighter New York cheesecake made with homemade yogurt cheese instead of cream cheese. Sweetened with honey and thickened with arrowroot for a smooth, guilt-free slice on a graham cracker crust.

If you're not in the mood for cake or ice cream, then try this delicious dessert your whole family will love!

Herbed chickpea patties blended with egg whites, bread crumbs, dry mustard, oregano, and basil, pan-fried on a nonstick griddle. Low-fat vegetarian fritters similar to falafel but lighter and easier to make.

Instead of running to the grocery store, use this dip to add an italian zip to your snacks!

Add some extra fiber to your diet with these scrumptious muffins that are extremely easy to make!

Fat-free pumpkin pie with a bread crumb crust, egg whites, and skim evaporated milk. All the warm Thanksgiving spice flavor with none of the butter or yolks.