10,000 low king recipes

Quick winter apple chutney made with dried apples, applesauce, raisins, fresh ginger, and brown rice vinegar. A low-fat, vegetarian condiment for roasted meats or cheese.

Salmon fillets briefly braised on a tender bed of chiffonade leeks with garlic, lemon, and fresh tarragon. A 25-minute French-leaning dinner where the leeks become the sauce.

Light Pennsylvania Dutch cheesecake with low-fat cottage cheese and beaten egg whites for cloudlike texture. Sinks in the middle to cradle fresh berries or peaches.

Peanut butter bran muffins made with whole wheat flour, double peanuts, and just 1 tablespoon of sugar. High-fiber breakfast muffins ready in 30 minutes. Diabetic-friendly.

Panzanella panini presses fresh tomato, basil, and mozzarella with a splash of balsamic into a crisp, golden grilled sandwich. A warm, melty take on the classic Italian bread-and-tomato flavors.

Quick Caribbean-inspired chicken with curry, lime, green beans, and coconut simmered with noodles in one pot. Uses leftover cooked chicken for a 25-minute weeknight meal.

Indian cucumber raita salad with yogurt, cumin, mint, and lemon juice. Cool, creamy, and ready in 5 minutes. A refreshing side for spicy curries.

Congee is the Chinese name, Kanji the Japanese, and Jook is the Filipino name, all for the same thing. In English it would be called Rice Gruel or maybe Rice Hot Cereal, but progressively it is referred to by the naturalist health community as Congee. It is a staple of the Ancient Chinese Diet and used to nurse the sick and weak back to health. They say 3 weeks of this will cure ANYTHING! Its because it gives your system such a break that it can use its energy elsewhere to heal what ails you. It has nursed me back to health at least 3 times now and is supposed to be a part of my DAILY diet, according to my Acupuncturist, Betsy. Thank you for saving my life Betsy!!!

A basic soup base that's made with tomato sauce. Perfect to use when creating any kind of soup!

Fresh tomatillo green sauce with jalapenos, cumin, cilantro, and garlic sauteed in vegetable stock. A low-fat, bright salsa verde for tacos, enchiladas, and grilled meats.

Flaky phyllo pastry wrapped around sweet-savory cabbage filling with apples, dates, and tangy mustard sour cream for an elegant vegetarian main or show-stopping side dish.

Greek Christmas bread (Christopsomo) with cardamom, golden raisins, walnuts, and whole wheat flour. A fragrant, round holiday loaf shaped by hand and baked golden.

Oven-baked potato chips made with just two ingredients: a russet potato and low-fat Italian dressing. Thin slices baked at high heat until crispy and golden, with a fraction of the fat of fried chips.

A delicious summer standard at our place. Easy to make with a mix of Southern European and Middle Eastern flavours. I use my Cucumber Raita (posted separately) to dress the lamb salad or you can use the quick yoghurt dressing provided here.

Mixed greens tossed with homemade balsamic vinaigrette made from shallots, fresh basil, and extra-virgin olive oil, then topped with grape tomatoes and yellow bell pepper strips.

Strawberry yogurt freeze: three ingredients, no ice cream maker. Strawberry yogurt frozen in cubes, blended with fresh strawberries and orange zest into a soft-scoop frozen treat.