Want to say “goodbye” to plus-size shops and those boring meal-replacement drinks? Go veg!
Studies have shown that most vegetarians are significantly leaner than meat-eaters—without having to count calories. Even so-called “diet meats” like fish and poultry are sky-high in fat compared to vegetarian foods and contain exactly the same amount of cholesterol as beef.
To help you cut the pork from your diet, we’ve compiled some of our favorite low-fat, full-flavor recipes.
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Light Spring Rolls
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Five Tips for Girth Control
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12 6-inch round rice wrappers (available at
Asian groceries)
6 oz. (175 g) rice vermicelli or cellophane noodles, cooked and drained
1/2 cup (25 g) bean sprouts
1 cup (50 g) shredded Chinese cabbage
12 snow peas, trimmed and cut into thin strips
2 scallions, chopped
2/3 cup (50 g) grated carrot
1 cup (50 g) shiitake mushrooms or baked tofu, slivered
1 bunch fresh mint leaves
Hoisin sauce
• Immerse the rice wrappers, one at a time, in a bowl filled with cold water and let stand until the wrappers soften. Spread a towel on a work surface and place each wrapper on the towel.
• To assemble the rolls, arrange small amounts of each of the remaining ingredients, except for the hoisin sauce, on each wrapper, about halfway between the edge nearest you and the center of the wrapper. Fold the edge nearest you over the vegetables, then fold in one side and roll up lengthwise into a tight roll. Repeat with the remaining wrappers.
• Serve with hoisin sauce for dipping.
Makes 6 servings. |
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You don’t have to give up foods you love. Just make some simple substitutions:
1 Order your next pizza without cheese but with a mountain
of veggie toppings.
2 Toss low-fat veggie “Not Dogs”—not mystery-meat hot dogs—on the grill.
3 Make manicotti and lasagna with crumbled tofu instead of cheese.
4 Use beans instead of beef in burritos, and try veggie burger crumbles in recipes for meat loaf and chili.
5 Enjoy “Shake ’n Bake” fakes—great-tasting faux chicken, not cholesterol-packed poultry.
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Strawberry Mango Crisp
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Savory Spinach Frittata
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Fruit mixture:
4 cups (450 g) quartered strawberries
2 cups (225 g) mango, diced
1 tsp. crystallized ginger (optional)
2 Tbsp. fresh mint, chopped
4 Tbsp. sugar
4 Tbsp. flour
Topping:
1 cup (225 g) flour
1/2 cup (75 g) rolled oats
1 cup (200 g) brown sugar
1/2 tsp. cinnamon
2 Tbsp. orange juice
2 Tbsp. margarine
 • Mix the ingredients for the fruit mixture together in a large bowl and toss well. Spread evenly into a 2-quart casserole dish. Set aside.
• Mix the dry ingredients for the topping together in a medium bowl. Add the orange juice, then cut in the margarine until the mixture resembles small peas. Spread the topping evenly over the fruit mixture. Bake at 400°F/200 °C/
Gas Mark 6 for 35 to 45 minutes, until bubbly.
• Serve warm with low-fat nondairy “ice cream.”
Makes 6 servings.
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2 oz. (50 g) angel hair pasta
1 large Vidalia onion, finely chopped
4 cloves garlic, minced
1 tsp. olive oil
4 Tbsp. water
2 lb. (900 g) firm tofu
2-3 Tbsp. miso or soy sauce, to taste
2-3 tsp. salt
1/2 tsp. pepper
2 Tbsp. minced fresh basil
Dash of cayenne pepper
4 Tbsp. soy parmesan or nutritional yeast
(optional)
1 10-oz. (275 g) package frozen spinach, thawed
and drained
• Cook the pasta according to the package directions. Drain.
• Sauté the onion and garlic in the olive oil and water.
• Blend the tofu, miso or soy sauce, salt, pepper, basil, cayenne and optional soy parmesan or nutritional yeast in a food processor until creamy. Fold in the spinach, the pasta and the onion-garlic mixture and pour into a large nonstick pie or tart pan. Bake at 400°F/200°C/Gas Mark 6 for 45 to 55 minutes or until set.
• Allow to cool for 10 minutes. Invert onto a serving plate.
Makes 6 servings.
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Recipe Photos © Steve Lee, Home Economist: Sian Savies
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