Ingredients:

	20 medium radishes
	1 shallot, or ¼ onion
	1 tsp. thyme
	Salt and pepper
	1Tbs. white wine or apple juice (or other sauté liquid)

Procedure:

1. Trim radishes if needed, and scrub them

2. Halve, quarter, or slice radishes

3. Pour sauté liquid into a small sauté pan

4. Add shallot/onion and thyme, cook for 1 minute over medium heat

5. Add radishes, salt and pepper, and water just to cover the radishes

6. Simmer until radishes are tender, about 3-5 minutes

7. Remove radishes to a serving dish, boil liquid until ¼ c. remains and pour over radishes

Nutritional Facts:

Total Calories:  50

Ingredients:

	1 cup mashed potatoes
	1/3 cup matzah meal
	2 tbsp. potato starch
	1/2 small onion, finely chopped
	2 egg whites or 1/4 cup Passover egg substitute
	1/2 tsp. black pepper
	1/4 tsp. salt
	1 cup fresh or frozen broccoli, steamed and finely chopped
	Cooking spray

Procedure:

1. Preheat the oven to 375 degrees.

2. In a bowl combine the potatoes, matzah meal, potato starch, onion, egg whites, pepper and salt and knead together.

3.  Divide the dough into 6 balls and flatten each. Divide the broccoli evenly onto each circle, fold over, and press edges to seal.

4. Generously coat a baking sheet with the cooking spray. Arrange the knishes in a single layer and place the baking sheet on the bottom rack of the oven.

5. Bake for 15 minutes on each side. Serve hot.

Nutritional Facts:

	Serves:  6
	Calories:  Coming Soon!

Ingredients:

	1/2 cup cooked cauliflower (15 cal)
	1 Tbsp. egg substitute (8 cal)
	1 Tbsp. fat free mayo (10 cal)
	Old Bay Seasoning
	1 Tbsp. UP bran (8 cal)

Procedure:

1. Mix all ingredients together.

2. "fry" in non-stick skillet.

Nutritional Facts:

	Serves:  1
	Calories:  41

Ingredients:

	1/2 cup cooked cauliflower (15 cal)
	1 tsp. Atkins Baking Mix (less than 10 cal)
	salt, garlic, paprika
	"fat-free" cooking spray (<5 cal)
	ketchup optional - add 5-15 cal depending on what brand you purchase

Procedure:

1. Spray cauliflower w/ cooking spray and then toss with flour and spices.

2. Spray pan with cooking spray and then fry the cauliflower until the flour is browned.

Nutritional Facts:

	Serves:  1
	Calories:  30

Ingredients:

	1/2 cup cooked cauliflower (15 cal)
	1 Tbsp. soy/skim milk (5 cal)
	1/2 tsp. sour cream (5 cal)

Procedure:

1. Mash cauliflower and mix in other ingredients

Nutritional Facts:

	Serves:  1
	Calories:  25

Ingredients:

	1/2 cup cooked cauliflower (15 cal)
	1 Tbsp. mayo (10 cal)
	salt
	pepper
	dill weed
	vinegar

Procedure:

1. Toss all ingredients together.

Nutritional Facts:

	Serves:  1
	Calories:  25

Ingredients:

	1/2 cup cooked cauliflower (15 cal)
	1/2 slice toasted diet bread crumbs(20 cal)
	1/2 slice fat free cheese (15 cal)

Procedure:

1. Place cauliflower in small baking dish.

2. Top with cheese and then bread crumbs.

3. Bake at 350 degrees, until lightly browned.  About 10 mins.

Nutritional Facts:

	Serves:  1
	Calories:  50

Ingredients:

	200g mushrooms
	50g of low-fat cream cheese
	garlic
	salt

Procedure:

1. Wash and chop mushrooms

2. Microwave for 2 min, then put 50g of low-fat cream cheese on top, & microwave for a further 1-2 min.

3. Add garlic salt to taste, & serve with salad.

Nutritional Facts:

	Serves:  1
	Calories:  122

Delightful Veggies

Ingredients:

	1 clove garlic, crushed (4)
	1/3 c. chopped onion (20)
	1 c. fresh broccoli flowerets (19)
	1/8 c. chopped red bell pepper (5)
	1/4 c. sliced water-chestnuts (17)
	1 caned pineapple ring, chopped w/ 1 tbs. liquid from can (15)

Procedure:

1. Heat a couple tbs. of water in a non-stick wok or frying pan over med heat, add garlic and onion and sauté until just softened.

2. Add the broccoli and bell pepper and a bit more water if needed. Cover, and let steam until broccoli is tender-crisp. Add pineapple and water-chestnuts and cook until they are heated through.

3. Serve with Sweet and Sour Sauce poured over or on the side

Nutritional Facts:

	Serving Size:  1
	Calories:  80 (not including sauce)

Crystal Light Sweet and Sour Sauce

Ingredients:

	1/2 c. water (0)
	1 tsp. minced fresh ginger root (1)
	1/2 tsp. cornstarch (10)
	1 tbs. Vinegar (I use apple cider or rice wine) (2)
	A couple drops of soy sauce (1?)
	2 tsp. Splenda (4)
	1/8 tsp. (or less) dry raspberry Crystal Light powder (2?)

Procedure:

1. In a small pan heat water and ginger over a low flame. Dissolve cornstarch in 2 tbs. cold water.

2. When water begins to simmer and smell very gingery slowly mix in cornstarch/water mixture stirring constantly, until quite thick and bubbling.

3. Remove the sauce from stove and let cool for around five minutes, stirring occasionally.

4. Mix in the last 4 ingredients and set aside.

Nutritional Facts:

	Serving Size:  1-2
	Calories:  20/10

Ingredients:

	4-5 medium zucchini or 8-10 squash
	1 med yellow onion, sliced 1/4-inch thick
	2 tbsp water
	2 tsp butter-flavoured sprinkles
	1/4 tsp ground black pepper
	1 tbsp minced fresh dill, or 1 tsp dried

Procedure:

1. Cut each squash in half lengthwise; then cut each half into 1/4 inch-thick slices. place the squash and onions in a large non-stick skillet.

2. Sprinkle the water, butter-flavoured sprinkles, pepper and dill over the top, and place the skillet over medium heat.

3. Cover and cook stirring occasionally for 7-9 min or just until the vegetables are tender. Serve hot.

Nutritional Facts:

	Serving Size:  2/3 cup
	Calories:  25
	Fat:  .2g
	Fiber:  1.6g
	Protein:  1.5g

Ingredients:

	1 small onion
	1 cup raw spinach
	2 egg whites
	salt
	pepper
	salsa

Procedure:

1. Boil spinach for one minute. Chop into squares.

2. Spice egg whites with salt, pepper, whatever herbs you've chosen. Beat till foamy, but NOT stiff.

3. Chop onion really small, fry in a small non-sticking pan without fat (medium heat) till light brown.

4. Add spinach and stir for three minutes.

5. Add egg whites, cover with a lid and let it get hard (only very little heat) time depends on your oven.

6. Cut into squares.

Nutritional Facts:

	Serves:  1
	Calories:  47
	Carbohydrates:  3g
	Fat:  0g
	Protein:  8g

Ingredients:

	1 pound fresh spinach
	1 tsp crushed fresh garlic
	1/8 tsp ground black pepper
	2 tsp lemon juice

Procedure:

1. Thoroughly wash the spinach and remove all tough stems. shake off any excess water, but do not dry completely. set aside.
2. Coat a large skillet with nonstick cooking spray and preheat over med-high heat. Add the garlic and stir-fry for about 30 seconds. Add the spinach and pepper and stir-fry about 2 min or just until the spinach is wilted and tender.
3. Remove the skillet from the heat, and toss in the lemon juice. Serve hot.

Nutritional Facts:

	Serving Size:  1/2 cup
	Calories:  25
	Fat:  .4g
	Fiber:  3.1g
	Protein:  3.2g

Ingredients:

	1/2 cup cubed eggplant (16 cal)
	2 Tbsp. canned pineapple juice (14 cal)
	1 Tbsp. tomato puree (5 cal)
	1 pkg. artificial sweetener (2-4 cal)
	a few drops vinegar

Procedure:

1. Mix pineapple juice, tomato puree, vinegar, and sweetener.

2. Pour over cooked eggplant and voila!

3. If you want it thicker try using Xanthenes gum

Nutritional Facts:

	Serves: 1
	Calories:  40

Ingredients:

	3 Thick slices of tomato
	Oregano
	Garlic Salt
	Crushed Red pepper

Procedure:

1. Top tomatoes with spices

2. Place in oven until hot.

Nutritional Facts:

	Serving Size:  1
	Calories:  22

Ingredients:

	1/2 cup mushrooms
	1-2 Tbsp Liquid egg whites
	Buffalo sauce, chili powder, garlic, and spices (to taste)

Procedure:

1. Take the mushrooms and heat until they're soft. Put in blender or process coarsely with a hand blender.

2. Add enough egg whites to form patty, mix in desired seasonings. Nuke or broil until egg whites cook, flipping halfway through. Be careful - it's soft

Nutritional Facts:

	Serves:  1
	Calories:  Approx. 30-40

Ingredients:

	2 cup cooked spaghetti squash
	4 medium tomatoes
	¼ cup onion, chopped
	2 fresh large mushrooms, sliced
	¼ cup tomato sauce
	Italian seasonings to taste
	Garlic salt
	Minced onion

Spaghetti Squash Preparation: (6 servings, 41 calories each)

1. Cut squash lengthwise and remove all seeds and “innards”, pierce skin several times with a fork

2. In a microwave: place cut side down in a baking dish, add ¼ c. water and cover with plastic wrap, folding back a small edge of wrap to allow steam to escape. Cook on HIGH 7 to 10 minutes

3. In the oven: place cut side down in a large baking pan or baking sheet. Bake at 350 degrees F for 45 minutes or until skin is tender and strands may be loosened easily with a fork

4. When cooked, strands can be loosened and pulled out beginning at the sides

Sauce

1. Boil 2 cups water in a saucepan, add tomatoes and remove when skin begins to crack

2. Peel skin from tomatoes, empty water from pan

3. Cut tomatoes into chunks

4. Place tomatoes and juice from them back into the pan, on medium heat

5. Add onion, mushrooms, and tomato sauce along with all seasonings

6. Simmer until slightly thickened and hot

7. Serve over spaghetti squash

 

Nutrition Facts:

	Serving Size:  2
	Calories:  97

Ingredients:

	1/2 cup raw mushrooms
	1 or 2 slices of tomato
	1 or 2 slices of onion
	a few bean sprouts
	a few leaves of cabbage
	4  Lettuce leaves

Procedure:

1. Chop first 5 ingredients really finely and nuke them until the mushrooms are soft. Spices are good in them -- try some soy sauce.

2. Then get 4 leaves of iceberg lettuce

3. separate the veggie dice into four sections and wrap each section in a leaf of lettuce like a spring roll.

Nutritional Facts:

35 Cal.  for every 4 rolls

Ingredients:

	1 Tbsp low salt soy sauce
	1 tsp corn flour
	1 tsp grated ginger
	1 carrot, grated
	½ cup cabbage, finely chopped
	2 spring onions, chopped
	½ cup bean shoots, chopped
	½ cup reduced fat cheddar cheese, grated
	250 g packet wonton wrappers
	½ cup low salt soy sauce, extra for serving

Procedure:

1. Combine soy sauce, corn flour and ginger together and mix in carrot, cabbage, onion, bean shoots and cheese.

2. Place a tablespoon of mixture into the centre of each wonton wrapper, brush edges with water, bring all corners in together and twist. Repeat with remaining mixture

3. Place dim sims in a shallow pan with enough boiling water to cover and simmer for 3-4 minutes or until tender. Drain and serve with extra soy sauce.

Nutritional Facts:

Coming Soon!

Ingredients:

	1 zucchini
	1 egg white
	1-2 Tbsp. crushed Special K
	Salsa

Procedure:

1. slice zucchini into short narrow strips

2. dip in egg white

3. dip slices in a tablespoon or 2 of crushed Special K

4. place on tin foiled tray in toaster oven or oven for 10 minutes on each side.

5. Dip in salsa and enjoy.

Nutritional Facts:

Coming Soon!