Banana-Strawberry Smoothies

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1 Cooking Demonstration Recipes Banana-Strawberry Smoothies 1 cup vanilla soy milk 1 banana ½ cup strawberries (fresh or frozen) Place all ingredients in a blender and blend until smooth. Additional fruit can be used as per preference. Mexican Nacho Dip 1 package fat free cream cheese, softened ½ cup salsa 4 ounces shredded fat free cheddar cheese or Veggie Shreds, cheddar flavor 1 tomato, diced Ornish-friendly chips (Baked Tostitos), whole wheat crackers or whole wheat pita chips Place cream cheese and salsa in blender and blend until smooth. Pour cheese mixture into a pie plate or other shallow serving dish. Top with shredded cheese and tomatoes. Serve with chips or crackers. (Tip: The make whole wheat pita chips, cut whole wheat pita bread into triangles. Place in a single layer on cookie a sheet and bake at 375 degrees for ~20 minutes, turning once. Bake until chips are lightly browned and crisp on both sides.) 16

2 Ornish Trail Mix 1 cup Cheerios 1 cup Wheat Chex 1 cup Oatmeal Squares ½ cup Craisins or raisins ½ cup dried mixed fruit ½ cup dry roasted soy nuts ½ cup fat free or lowfat granola (optional) Combine all ingredients in a large bowl, mix well and serve. Mock Chicken Salad Yield: 4 servings 1 package (8 ounces) tempeh 1/3 cup chopped onions 1/3 cup chopped celery 1/3 cup chopped green bell pepper 1/3-1/2 cup fat free mayonnaise 1-2 Tsp dijon mustard 1-2 Tsp lemon juice Salt and pepper, to taste 8 slices whole wheat bread, toasted Lettuce leaves, as garnish 1 medium tomato, sliced Crumble tempeh, or mash coarsely with a fork. Combine tempeh, onion, celery, and bell pepper in a bowl. In another bowl, mix mayonnaise, mustard, and lemon juice; stir into tempeh mixture. Season to taste with salt and pepper. Spoon tempeh onto 4 slices of bread; top with lettuce, tomato and remaining bread slices. (You can also serve the tempeh mixture on whole wheat crackers and serve as appetizers.) Adapted from 1,001 Low-Fat Vegetarian Recipes, S. Spitler with L. R. Yoakam, p

3 Tony s Famous Chili 2 cans diced tomatoes 1 can red kidney beans, drained 1 box Boca Crumbles 1 package McCormick Chili Seasoning packet ¼-1/2 cup jalapeno peppers Combine all ingredients in medium soup pot and simmer for ~1 hour, until all seasonings are well absorbed. Thin with water if needed. Marinated Tomato Tofu Salad Yield: 6 servings 1-6 ounce container of firm tofu 3 tomatoes, quartered 1 bunch green onions, chopped fine 1 purple onion, sliced 1 tablespoon chopped garlic 1 tablespoon chopped basil ½ cup balsamic vinegar 2 tablespoons honey Salt and pepper to taste 1 teaspoon cilantro, chopped ½ teaspoon cumin Drain tofu and cut into small pieces. Add all remaining ingredients to tofu and let marinate overnight. Serve on a bed of field green salad mix. Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh - Green Tree 18

4 Hearty Marinara Sauce & Whole Wheat Pasta 1 package tempeh 1 jar Healthy Choice Fat Free Tomato Sauce 1 pound package whole wheat penne pasta Cook pasta according to package directions until al dente. While pasta cooks, crumble tempeh and combine with sauce in medium saucepan. Heat sauce and tempeh until hot throughout. Drain pasta and toss with sauce. Serve. Tofu Stirfry 1 package firm or extra firm tofu, diced 1 cup edemane (soy beans) 1 package Create a Meal, sweet and sour variety 2 cups cooked brown rice or quinoa Heat sauce from Create A Meal package in large skillet. Add vegetables to skillet and heat until warm. Add edemane and tofu and heat until hot. Serve over brown rice. 19

5 Other Quick and Easy Recipes to Try Barley Soup ¼ cup barley (Try Quick Barley) 6 cups boiling vegetable broth 1 cup carrots, sliced ½ cup celery, chopped ¼ cup onions, chopped 1 cup fresh or frozen peas ½ cup parsley to taste Soy sauce to taste Salt to taste Put barley and broth in medium saucepan. Cover and simmer until barley is tender (about one hour). Add remaining ingredients, except parsley. Cover and cook until vegetables are tender. Add parsley and remove from heat. Pepperoni Pizza 1 whole wheat pita bread 3 tablespoons fat free marinara sauce 3 tablespoons Veggie Shreds, mozzarella flavor 4 slices veggie pepperoni Place Pita bread in oven or toaster oven and broil top of pita until crisp. Remove from oven and top with sauce, cheese and veggie pepperoni. Return to oven and broil until cheese is melted. 20

6 ***Also, check out the Quick and Easy Meals handout in your Nutrition Resources book. 21

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