Baked Apple

Core and peel the top of the apples

Fill with raisons (and walnuts IF you do not have heart disease)

Add a teaspoon of apple juice consentrate and sprinkle with cinnamon

Bake in a 400 degree oven for 45 minutes or until soft

Strawberry "ICE CREAM"

Start with fresh frozen strawberry (or any other fruit-bananas are great).  Blend in a food processor with just a touch of water or "milk" (soy,rice, oat) and process on frozen desert setting (if your machine has one) until smooth.  If the fruit is not sweet enough, add a bit of stevia or other approved sweetner.  This looks and tastes just like the best ice cream!

Eggplant Tomato Bake

Adapted from Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn.

Peel and slice in rounds 1 large eggplant

Thickly spread with Fat Free Red Roasted Pepper Hummus (this melts and looks like cheese!)

I added a round of sliced onion and a basil leaf (Esselstyn's recipe called for sprinkling with onion flakes and garlic powder which would be delicious but I didn't have any)

Add a thick slice of organic tomato

Bake for 20 minutes in a 400 degree oven.  Serve with a large salad and fruit.

Next day, use the leftovers (all the more reason to make more than needed) in a whole wheat pita pocket or Eziekiel toasted bread spread with a bit more hummus and greens.  This was absolutely fabulous!

15 minute or less Veggie Stew (in a Pressure Cooker)

 If you are in a hurry for dinner and have a fridge full of veggies, you can have dinner ready in a jiffy!  Here I put

Potatoes

Butternut Squash

Green Pepper

Carrots

Onions

Celery

and any other vegetables you have on hand 

Heat in a pressure cooker with 2 cups of water or vegetable broth. Pressure cook with the rocker , rocking 5 minutes and release pressure immediately by running cold water over the pressure cooker before releasing the rocker.  Take a cup or so of the vegetables and blend in a blender with a half cup of tofu and whatever spices you would like ( I season with Kitchen Bouquet) .  The tofu and cup of vegetables thicken the stew.  Next day add a can of beans and enjoy again.

Beans and Pasta

Saute in a little water until soft:
          1 small onion
• 1 apple
• 
  
• Add 1 or two cans of Organic Black Beans along with about a tablespoon of Balsalmic Vinegar to taste and heat until hot.  In the meantime, boil some whole wheat pasta.  Drain, serve with a salad and enjoy! Fast, Easy and a delicious Fat Free Meal.

Healthy Snack

Organic popcorn popped in a Hot Air popcorn popper is a healthy fat free snack.  Just sprinkle it with Nutritional Yeast (a rich source of the B-complex vitamins, including B12) or lightly spray with Bragg Liquid Aminos (an all purpose seasoning from Soy protein).

Fat Free Whole Wheat Wrap

Fat Free Whole Wheat Wrap

For Lunch try a Fat Free Whole Wheat Lavash Wrap with whatever you have on hand.  This one is spread with fat free hummus and loaded with tomatoes, cucumber, onion, arugula, mustard greens and Kale.  Anything goes!  Try last night's leftovers with fresh greens. Delicious!

Fat-Free Vegan Oatmeal Cookies

This recipe is from Dr. Esselstyn's book, "Prevent and Reverse Heart Disease.  I have made it with maple syrup, brown sugar, agar nectar and honey.  All are excellent.  This is easy fast and a great snack with a cup of ginger tea.

Oatmeal-Maple Cookies
(makes about 1 dozen if you use 1/2 cup raisins

• 1 cup of oats
• 2/3 cup whole-wheat pastry flour
• 2 tablespoons flaxseed meal
• 1/3 to 1/2 cup raisins
• 1/3 cup maple syrup, brown sugar, agar nectar, or honey
• 1/2 cup oat milk, rice milk, or fat free soy milk (I have used all with equal success)

1. Heat overn to 350 degrees
2. Toast oats until golden brown.  Watch carefully so they do not burn
3. While oats are toasting, put remaining ingredients in the above order .   Add toasted oats and mix
4. Use a nonstick baking sheet and flatten with back of a fork
5. Bake for 15 minutes but check often to prevent burning.

Green Smoothie 2

• This is a little spicy due to the Mustard Greens.  If you want to tone it down a bit feel free to  cut down on the Mustard and increase the Chard OR substitute any other greens.  It grows on you!
• 2 cups water
• 1 apple cut into quarters
• 1 pear cut into quarters
• 1 Kiwi (it's OK to leave the skin on)
• 2 cups Mustard Greens lightly chopped
• 2 cups Ruby Chard lightly chopped

Put into Vitamix, process and enjoy

Green Smoothie

• 2 cups water
• 1 apple cut into quarters
• 2 cups torn Kale
• 1 cup frozen rasberries

Put into Vitamix in order given and blend (use frozen setting on programable Vitamix.

Enjoy!