50 lacto recipes

Savory pumpkin biscuits with whole wheat, wheat germ, bran, and a clever clove of garlic to balance the sweetness. Drop biscuits with a spoonbread interior, no butter or eggs needed.

These delicious, moist yet healthy muffins are ideal breakfast muffins. Have them with a cup of orange milk, orange juice or your morning coffee.

Oprah's mock Caesar salad lightens up the classic with a no-egg, no-anchovy dressing built on lemon juice, soy sauce, and garlic. Romaine and Belgian endive, ready in 10 minutes and naturally low-fat.

A cheesy and flavorful vegetarian quiche is made of cheese, yogurt, tofu and assorted vegetables. If you don't have egg substitute, use eggs instead.

Lacto-vegetarian cabbage casserole layered with seasoned TVP and baked in a tangy tomato sauce. A high-protein, meat-free comfort dish that feeds a crowd.

Whole wheat cinnamon raisin bread for the bread machine with brown sugar, gluten flour, and skim milk. A lacto-vegetarian loaf baked on the light crust setting.

Fruit pudding: apples and prunes simmered into a sweet, juicy base, topped with light dumplings steamed right on the fruit. A cozy, low-fat stovetop pudding that comes together in one pan.

Polenta pizza with a crispy cornmeal crust topped with spaghetti sauce, fresh vegetables, and optional mozzarella. A gluten-free, vegetarian pizza alternative ready in 25 minutes.

Pesto biscuits with green basil flecks and fluffy buttermilk crumb, baked from a quick pantry-friendly recipe using powdered milk. A herbal twist on the classic American biscuit.

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.