10,000 oat bran recipes

A quick and easy fat free pie crust that uses Phyllo (Filo) pastry in place of a fat-laden crust.

Garlic mashed potatoes made lighter with nonfat yogurt and nonfat sour cream instead of butter. Tiny new potatoes boiled with whole garlic cloves and mashed skin-on for a rustic, creamy side dish.

Indian rava dosa style griddle breads made with semolina, yogurt, fresh ginger, jalapeno, curry leaves, and cilantro. Crispy on the outside, soft inside, no fermentation required.

Aromatic curry stock simmered with onions, ginger, garlic, ghee, cloves, and cardamom. The foundation every Indian curry, biryani, or dal deserves in place of plain water.

A chilled beet borscht sweetened with apple juice and made creamy with nonfat yogurt. Roasted beets, lemon, and crunchy radish and cucumber garnish make this a stunning late summer soup.

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.

The thickness of the soup is somewhat unpredictable, so stand by with a bit of water or stock to thin it down if necessary.

Vegetarian enchilada bake layered with flour tortillas, a simmered bean and mushroom sauce with chili and cumin, ricotta-yogurt cream, and melted mozzarella topped with black olives.

Old-fashioned tuna wiggle: canned tuna and green peas in a creamy evaporated milk gravy served over egg noodles or saltines. Three-ingredient comfort food from Grandma's kitchen, on the table in 30 minutes.

Light honey gelato made with skim milk, whipped egg whites, and unflavored gelatin. No ice cream maker needed. A fluffy, low-fat frozen dessert sweetened entirely with honey.

Instead of making mashed potatoes, try this turnip and apple whip for a change. Serve it with pork dishes or grilled chicken.

Low-calorie yogurt salad dressing with cucumber, fresh mint, and garlic. A creamy, tangy alternative to heavy dressings with just 6 ingredients and no oil needed.

No-bake lemon poppy seed tarts with vanilla pudding filling, graham cracker crusts, and lemon whipped topping. A light, low-calorie dessert that sets in the fridge.

Pita bread calzone stuffed with ham, Jarlsberg cheese, sauteed peppers, and mushrooms. A quick, single-serving lunch baked in foil until golden.

Homemade herb yogurt cheese strained with thyme, basil, and pepper. A low-fat spread for crackers or baked potatoes that keeps for two weeks in the fridge.

Brussels sprouts with soy sauce, butter, and sliced water chestnuts for an Asian-inspired twist on a classic vegetable side dish. Simple, quick, and diabetic-friendly.