Foods Recipes

1 Banana, peeled and sliced

1 Red apple, cored and diced

1 Eating orange, peeled,

-seeded, in chunks 1 c Canned unsweetened crushed

-pineapple, well drained 1 c Seedless green grapes,

-sliced in half 1 c Low-fat vanilla yogurt or

-low-fat plain yogurt -sweetened to taste with vanilla extract and sugar substitute Combine banana and apple in a bowl. Cut the orange over the bowl to catch any juice. Add orange chunks; stir well (the juice will delay browning of the apple and banana). Stir in pineapple, grapes, and yogurt. Chill at least 1 hour before serving. Six servings, 115 calories each; 105 calories each with plain yogurt.

1 c Regular oats, uncooked

3/4 c Whole-wheat flour

1/2 c Wheat germ

3/4 ts Cinnamon

1/4 ts Salt (optional)

1/4 c Vegetable oil

1/4 c Honey or substitute

2 tb Orange juice

1/4 c Flaked coconut

2 tb Sliced almonds

This is 1/4 original recipe. Mix first 5 ingredients in electric mixer. Combine oil, honey, and juice and pour over mixture. Mix until completely blended. Spread evenly in a shallow pan and bake in 250 F oven for 45 minutes. Stir in coconut and almonds and bake 30 minutes more. Cool and stir in raisins. * 1/2 cup serving - 227 calories* 1 starch, 1 fruit, 2 fat exchanges. * 27.9 grams carbohydrate, 4.7 grams protein, 11.9 gm fat*, 4 gm fiber * 98.4 mg sodium, 189.1 mg potassium, 0 cholesterol *NOTE: To cut calories and fat, reduce the coconut and oil by a third.

1 pk Firm tofu

1/2 c Soy mayonnaise

1 ea Green onion, diced

1 ea Green bell pepper, diced

1 ea Celery stalk, chopped

1/4 c Sunflower or sesame seeds

1 tb Soy sauce

1 ts Curry powder

1 ts Turmeric

1 ts Garlic powder

Crumble the tofu with a fork. Add remaining ingredients & mix well. Serve on crackers or bread. Toronto Vegetarian Association

1 c Pumpkin seeds, rinse & dry

Salt, optional Rinse seeds in water to clean fibers. Pat lightly dry with paper towel. In a glass pie plate, arrange in an even layer 1 cup seeds. Sprinkle lightly with salt (optional). Microwave (high) 5-7 minutes or until seeds are crisp, stirring every minute. Rest 5 minutes. 1/4 cup 92 calories, 2 fat exchanges (from Salted Pumpkin Seeds

recipe, Diabetic High Fiber Cookbook by Mary Jane Finsand) Let's Cook Microwave by Barbara Harris Shared but not tested by Elizabeth Rodier Oct 93

1 c Skim Milk

1/2 c Fresh Strawberries, Mashed

1/3 c Fresh Raspberries, Mashed

1/3 c Plain Low Fat Yogurt

1 tb Sugar

1/2 ts Vanilla Extract

Blend all ingredients in a blender bowl until thick and frothy. 121 calories per serving. From: Syd's Cookbook.