FAT-FREE CHEF
STUFFED CABBAGE WITH SAUERKRAUT BEANS GREENS A simple dish using few ingredients that tastes like it took hours to cook. Eat plain or serve with a salad or fresh cooked carrots! Applesauce also works! These frozen turnip greens were good – saves a lot of prep time too! Sauerkraut doesn’t always have to be eaten […]
RED CABBAGE AND GREEN BEAN SAUTE Salt, pepper and garlic, that’s all the seasoning we use to highlight the subtle flavors of the veggies without a lot of other flavors to distract from the main event! Serve alone or with rice. I like it both ways, depending on how busy I am and how much […]
FRESH CORN VEGGIE POT Fresh corn mixed with red cabbage, mushroom, celery, onion and pepper saute, along with peas, fresh ginger sticks and garlic. San Marzano tomatoes turn this summer veg fest into a savory delight! Just what Steve asked for – healthy and delicious! Makes 17 cups
ANTIPASTO VEGGIE BOWL A lot of broth or gravy isn’t always required in what otherwise might be called a soup. Roasted artichokes and black olives highlight this veggie bowl of sauteed pepper, onion, celery and cabbage. Combine with garbanzo and kidney beans, sweet corn and tomatoes. Seasoned simply with smoked paprika, dry mustard and turmeric. […]
CALYPSO PEAS A beautiful expression of fat-free – velvety, light, impressive simplicity, gently coating the peas as you lift them from the sauce. Or hey, why not take some sauce along? Two spoons for service – one slotted, one not! This calypso is a slow dance – enjoy the moves! Serves 6
PAN-FRY CARAWAY CABBAGE Super simple pan-fried cabbage, requiring only a little oil, caraway seed and salt and pepper. How easy is that? The surprise is the flavor achieved, when simply caramelizing green cabbage without a lot of extraneous ingredients that distract from its natural flavor essence! Serves 4
CAROTENE INSTANT MASHED POTATOES They look like super fluffy sweet potatoes, but when you don’t have the time, and you want a nutrient boost, add carrot juice in place of the milk the recipe calls for on the package. Instant never tasted so good! You just may make this a habit! Use wherever you use […]
FRESH CORN AND VEGGIE POT No added fat is fat-free to me. Okay, so soy beans have some fat, but it’s negligible. Considering there’s no fat in this dish, it surprised me how filling it was. Tasty too! Makes 19 cups
SPINACH POTATO SKILLET Easy to make, low fat skillet supper with lots of spinach, peas, celery with pan-fried potato slices, grape tomatoes in a simple garlic mustard glaze!
VEGGIE STEAM POT Fresh steamed baby carrots, green cabbage, green beans, broccoli buds, asparagus. This is a snack for me throughout the day – a few days. No seasoning, no oil, just plain veggies. It satisfies my hunger, it’s not addicting and I feel like I’m doing something healthy for myself. It’s not a fat-packer […]
ROASTED TOFU AND VEGGIES Tofu cubes roasted in marinade made with Liquid Bragg Aminos. Cabbage, yams, carrot and onion dusted with spice then roasted separately. Fresh boiled corn off the cob. Toss it all with salt and pepper and serve. That’s all you need to enjoy the essence of each vegetable! Steve’s lunch for a […]
Fresh OFF-THE-COB Veggie Saute The fresh corn in the market is so sweet this year, so we go with very little seasoning. Salt and pepper works. A simple, refreshing and satisfying dish for any meal – even breakfast! Makes 11 cups
ROASTED YAM STEAKS – fat free Tired of the same old mashed yams? Or the cubed and roasted style? Me too. Steve doesn’t like the texture. So what do I do with yams on sale? Try something new. Yam steaks! Pour the SMOKY CRANBERRY ORANGE GRAVY over, top with some pine nuts and a […]
SMOKED ALMOND GARLIC GREEN BEANS Not your typical green beans almondine. Better. Easy to make. I could make a main dish out of these beans and feel like I had a complete meal. Yet they go well with other main dishes, especially holiday ones. If you’re serving a crowd, this is a perfect side dish […]
PICKLED BEETS fat-free You don’t have to go through the entire canning process to make pickled beets. Prep, cook, place in a jar and refrigerate to use as wanted. Here we add sweet onion strips and sweet red pepper. Then as we use the beets, we add other ingredients to the pickling jar, such as […]
Yes siree. Quite by accident I happened upon them at Heinen’s grocery store in Rocky River. Steve’s Hooked on Heinen’s ever since they opened their big extravaganza grocery downtown. Well, this is in the opposite direction, so often on one of our days off we’ll take a bus ride out to Rocky River and check […]
I wanted to try some dandelion greens, since my mother loved them and once a year when visiting her New Hampshire family, they’d pick dandelions fresh and cook them up for all to enjoy. She looked forward to that every year. I bought a bunch at the local market – small bunches they were – […]
SAFFRON PICKLE JUICE DRESSING/Sauce Save your pickle juice! Then make this delectable runny yolky textured dressing for salads and vegetables of all types! Cold or hot. There’s only 3.5 grams of fat in the entire amount! For home or restaurant. Everybody has leftover pickle juice. This is how you use it. YES. Makes 3-3/4 cups
FAT-FREE ROASTED RED SKIN POTATOES Cubes of red skinned potatoes tossed with a dry rub and roasted to achieve crispy outsides and soft insides. Smoky Sweet Savory bite delights! The Versatile Almighty Red Skin Potato! Makes about 7 cups roasted cubes
Another FAT-FREE FRIDAY SPECIAL. Good tasting and good for you too!
PERFECT MASHED SWEET POTATOES Baked sweet potatoes processed with peeled baked red apples till velvety smooth with nothing more than pink Himalayan salt. Exquisite! Naturally sweet with a slight bite from the acid of the apple! Makes 3-1/2 cups
SPINACH TOMATO LINGUINI BOWL Cooked linguini mixed with fresh spinach, tomatoes, sweet onion, Kalamata olives, sweet mini peppers, and carrot ribbons. Tossed with a reduced fat Herb and Spice Vinaigrette! Mostly raw! Makes 16 cups
Once every week or two after going grocery shopping, I prep the fresh vegetables I’m going to be eating like snacks. This week it was brussel sprouts, broccoli (including the trimmed and sliced stems into rounds), spinach, green beans, asparagus and corn. I just eat them plain. Nothing on them. Same thing with the corn […]
CARROT CREAM A simple fresh carrot puree used as a side dish vegetable or a lunch all by itself or as a special topping to a special green salad! You pick. It’s all good! Fat-free too. Makes 3-2/3 cups
Usually if I eat out, I’m not going to diet. However, sometimes I’ll want to go out for a couple drinks during one of those times when I’m doing low-fat. Since I always eat when I drink alcohol, then I’ll go to a restaurant/lounge where I know I can get great tasting veggies and simply […]
CHARRED BRUSSEL SPROUTS Fresh steamed brussel sprouts charred in a little extra virgin olive oil. Tossed with garlic, smoked paprika, fresh grind sea salt and black pepper. Served with Ball Park Mustard mixed with a little veggie mayo! Serve as hors d’oeuvre or side dish vegetable. Low fat! Serves 6
MARINATED TOMATOES AND FRESH HERBS Even when cooking with oils, fresh herbs rarely flavor a sauce as much as we think they should. Dried herbs are always needed in addition to the fresh. We usually add the fresh right at the end of cooking time for best result, but even then, the flavor effect is […]
FAT-FREE CARAMELIZED PEPPERS AND ONIONS We go through a process when sautéing without oil. It’s easy to caramelize if you follow the steps required. Expect perfection the first time! Makes 4 side dishes or 4-6 sandwiches
15 MINUTE COLLARD GREENS Not everything we eat is a recipe containing several foods and methods. Sometimes plain, by itself, with nothing else is just as good. Try these collard greens and see if you agree! Serves 1
