Breakfast Rice

dash nutmeg and handful of dates (optional)

Warm the rice in a microwave about 1 minute on high.  Mix in cooked oats. Mash the banana with a fork and mix gently. Add apples on top and sprinkle with nutmeg for extra flavour, if desired.

Tofu, Onion, Lettuce, and Tomato

2 slices whole wheat bread        lettuce leaves

1 tomato, sliced                          olive oil

1 red onion, sliced                      sliced grilled tofu (optional)

Toast the bread. Spread some olive oil on each slice, layer the tomatoes and onions on one slice, add grilled tofu, top with lettuce leaves, and close the sandwich.

To grill tofu, cut in 1/2 inch slices and press with paper towels to remove moisture. Grill in skillet with 1-2 teaspoons of olive oil. Cool.

Easy Pasta Salad

1 cup uncooked whole wheat or spinach elbow macaroni, shells or spirals            

dressing: 1/4 cup olive oil, 2 T lemon juice, dash salt

1 ½ cups chopped vegetables (scallions, capsicums, broccoli, celery, carrots)

Cook the pasta according to directions on the package. Mix with the vegetables, add dressing and toss to coat.

Zero Cholesterol Butter

Keep this on hand in the refrigerator as a butter substitute or melt over hot vegetables. It keeps about a week.

¼ cup cornmeal (not flour)         1-2 teaspoons lemon juice

Place the cornmeal in a saucepan, add the 1 cup water, and cook, stirring constantly, until smooth and thick. Place the cooked cornmeal and all the remaining ingredients in the blender and process until smooth. Add more water if necessary to reach desired spreading consistency.

Baked Potato Toppings

Bake potatoes as usual then add one or more of the delicious low-fat toppings below.

Low salt, oil free salad dressing       Fresh Salsa

Low-sodium soy sauce                    Lemon juice and/or vinegar

Chopped chives or onions               Corn Butter (recipe above)

Get creative! You can use any of your favourite low-fat toppings, like vegetarian chili, lentils, baked beans, corn, etc.