A 15-minute, oil-free salad for six: diced jicama, carrot, red bell pepper, sweet onion and cilantro tossed with vegetable broth, seasoned rice vinegar, lime juice and stone ground mustard. 32 calories and no fat per serving.
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Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Barbecue and Picnic Basket
Creamy Cucumber Dip with Crispy Pita Chips
A blender dip for six: tofu, lemon juice, garlic, coriander, cumin and cayenne blended smooth, then stirred into grated cucumber and red onion and chilled two to three hours. 90 calories and 7 grams of protein per serving.
Barbecue and Picnic Basket
Barbecue Vegetable Brochettes
Skewers of red onion, bell peppers and mushrooms, with optional marinated tofu, cherry tomatoes and zucchini, brushed with barbecue sauce and either oven-roasted at 450 degrees for 20 minutes or grilled 10 to 15 minutes. Makes about 8 brochettes at 100 calories each.
Barbecue and Picnic Basket
Barbecue-style Baked Tofu
A recipe for firm tofu pressed, sliced and marinated at least four hours in a homemade barbecue sauce of ketchup, apple juice concentrate, cider vinegar and soy sauce, then baked at 375°F until deep golden brown. 91 calories per slice.
Baked Goods
Yam Spice Muffins
Whole wheat muffins made with cooked mashed yams, raisins, cinnamon and nutmeg, baked 25 to 30 minutes at 375 degrees. Makes 10 to 12; the recipe comes from Foods That Fight Pain by Neal Barnard.
Baked Goods
Quick Coffee Cake
A six-serving coffee cake from The Vegetarian Way, mixing all-purpose and whole wheat flours with rolled oats, brown sugar and spices, moistened with unsweetened apple juice and topped with a reserved oat crumble before baking about 40 minutes.
Baked Goods
Pumpkin Spice Muffins
A fat-free muffin recipe from PCRM: whole wheat flour, canned solid-pack pumpkin, raisins, cinnamon and nutmeg, baked 25 to 30 minutes at 375 degrees. Makes 10 to 12 muffins at 131 calories each.
Baked Goods
Pumpkin Spice Cookies
Canned pumpkin, molasses, sugar and non-dairy milk bind whole-wheat pastry flour and spices into 36 raisin-studded drop cookies at 84 calories each, from Neal Barnard's Turn Off the Fat Genes.
Baked Goods
Gingerbread
A whole-wheat gingerbread from Neal Barnard's Foods That Fight Pain: raisins, dates, sugar and spices are boiled, cooled completely, then stirred into the flour and baked about 30 minutes in a 9- by 9-inch pan.
Baked Goods
Garlic Bread
Roasted garlic mashed with Italian herbs and salt, spread on sliced baguette and baked in foil for 20 minutes at 350 degrees, makes about 20 slices of fat-free garlic bread.
Baked Goods
Fig Spice Cake
Soak cut figs in hot water for an hour, then stir them into a batter of sunflower oil, molasses, brown sugar, two flours and warm spices. Bake 45 to 50 minutes in a 9-inch pan and cut into nine squares. From Dorothy R. Bates' Holiday Diet Cookbook.
Baked Goods
Cornbread
An egg-free cornbread from Neal Barnard's Food for Life, using soymilk soured with vinegar for a moister crumb than the traditional version. It bakes in a 9-inch square dish at 425F for 25 to 30 minutes and serves eight.
Baked Goods
Bruschetta
A no-cook bruschetta topping of diced tomatoes, red onion, garlic, parsley and basil, chilled and spooned onto thin slices of toasted baguette. Makes about 1-1/2 cups; the recipe comes from Piero's Crown Casino in Melbourne.
Baked Goods
Berry Cobbler
Fresh or frozen berries tossed with flour and sugar, heated, then baked under a whole-wheat pastry topping made with fortified soy or rice milk. Each of nine servings supplies 164 calories, 6 g fiber and 1 g fat. From Healthy Eating for Life for Cancer.
Baked Goods
Barley Scones
Barley flour scones sweetened with maple syrup, mixed with soymilk and raisins in a food processor, scored into 12 wedges and baked 30 minutes. Each scone runs 117 calories with 1.5 grams of fat and 4 grams of fiber.
Baked Goods
Banana Cake
A banana cake from Neal Barnard's "Food for Life" that mashes four ripe bananas into a batter of flour, raw sugar, oil and walnuts, then bakes 45 to 50 minutes in a 9-inch square pan. Serves eight.
Baked Goods
Apple Oat Muffins
Whole wheat pastry flour, oats, chopped apple, apple juice concentrate and raisins make a dozen muffins, baked 25 minutes at 325 degrees. The recipe comes from Neal Barnard's Food for Life.
Healthy Recipes from AICR
Mushroom Goulash
A goulash that swaps beef for white and cremini mushrooms simmered with plum tomatoes, green pepper, onion, garlic and Hungarian paprika, served over whole-wheat egg noodles with reduced-fat sour cream. The introduction notes research that limiting red meat may reduce colorectal cancer risk.
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