Egg Crepes (vegetarian, low carb, low fat)

• 6 large eggs; or a combo of whole eggs & egg beaters
• 1/3 cup soy milk or almond milk or cream 
• 1/2 teaspoon salt  
• 1/4 teaspoon freshly ground black pepper for savory crepes 
• Pam cooking spray 

1. Whisk the eggs, milk, salt, and pepper in a medium bowl.
2. Heat a 6-inch nonstick skillet over medium-low heat and spray with Pam spray.
3. Pour 3 tablespoons of the egg mixture into the pan, swirling to coat the bottom of the pan evenly.
4. Cover and cook until the egg crepe is just set, about 1 minute.
5. Invert the skillet over a plate, and allow the egg crepe to drop onto the plate.
6. Repeat until all of the egg batter is used up you'll get about 10 crepes, using Pam spray as needed

Number of Servings: 10

TIPS and USES:  

1. These egg crepes are a great low-carb substitute for lasagna noodles, manicotti, cannelloni or tortillas for enchiladas. 
2. You can fill them with berries/unsweetened coconut/sf preserves/plain or sf yogurt for dessert crepes. 
3. Or stuff them with your favorite mixture of savory fillings, top with sauce and/or cheese and bake in the oven. 
4. A great vegetarian filling can be made of sauted zucchini, mushroom, onion, tomato, parmesan cheese, farmer's cheese or ricotta if you'd like, shallot & herbs. You can fill the crepes & top with cheese & more parmesan & bake

Spinach Brunch Bake (vegetarian, low carb, low fat)

• 1/2 cup chopped onion 
• 4 garlic cloves, minced 
• 1 tablespoon butter 
• 8 Eggs or 2 cups egg whites 
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 
• 1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese 
• 1 cup (4 ounces) crumbled blue cheese, divided 
• 2 plum tomatoes, diced 
• 1/4 cup chopped walnuts 
• 1 plum tomato, sliced, optional

1. Combine onion, garlic and butter in a small microwave-safe bowl. 
2. Cover and microwave 1 minute or until onion is tender. 
3. In a bowl, lightly beat eggs with whisk. 
4. Stir in onion mixture, spinach, mozzarella, 3/4 cup blue cheese, diced tomatoes and walnuts. 
5. Place in a greased shallow 1-qt. baking dish. Bake, uncovered, at 400° for 30-35 minutes or until a knife inserted near the center comes out clean. 
6. Garnish with remaining blue cheese and sliced tomato if desired.

Egg bake mushroom and swiss (vegetarian, low carb, low fat)

• 6 large eggs
• 8 egg whites
• 2 ounces of milk (1/8 cup)
• 3 ounces reduced fat Swiss cheese shredded
• 3-4 ounces sliced or chopped mushrooms, sautéed
• Chives and basil
• Salt and pepper    

1. Beat eggs and milk until well mixed
2. Add salt, pepper and a bit of basil and mix
3. Pour evenly into 6 deep popover cups (or 12 muffin cups)
4. Distribute mushrooms and cheese evenly in each cup
5. Push down so egg covers most of the mix-ins, and sprinkle chives on top.
6. DO NOT overfill. Mixture will rise while baking and deflate upon cooling. 
7. Bake for about 35 minutes (less for muffin cups) at 350 degrees..
8. Serve immediately or wrap individually for a snack on the go. 

TIPS:
Mix and match veggies and cheese. For example: Spinach and feta, onions and guyrere, roasted red peppers and provolone. Changes spices to your taste. This is a great basic recipie to make your own.

Slow-cooker Eggplant-Zucchini Parmesan (low carb, vegetarian)

Ingredients

•     1 medium eggplant, peeled and cut into 1-inch cubes
•     1 medium zucchini, cut into 1-inch pieces
•     1 medium onion, cut into thin wedges
•     1 1/2 cups purchased light spaghetti sauce
•     1/3 cup shredded Parmesan cheese
•     1/4 cup finely shredded Parmesan cheese

1. In a 3-1/2- or 4-quart slow cooker, combine eggplant, zucchini, onion, spaghetti sauce, and the 1/3 cup Parmesan cheese.
2. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. 
3. Sprinkle with the 1/4 cup Parmesan cheese. Makes 8 (3/4-cup) servings 

Pancake Crepes (Low Carb, Vegetarian, low fat)

 

• 3 ounces fat free cream cheese, softened
• 1/2 cup egg whitess, (or 2 eggs, beaten)
• 1 teaspoon ground cinnamon
• 1 tablespoon sugar-free syrup
• 1 teaspoon butter

1. In a bowl, mash the cream cheese with eggs, about 1 teaspoon at a time at first, until the mixture is smooth and free of lumps. Beat in the cinnamon and sugar-free syrup.
2. Melt the butter in a nonstick skillet over medium heat. When the butter has stopped foaming, reduce heat to medium-low, and pour in several tablespoons of the batter. 
3. Swirl to coat the bottom of the skillet. Allow to cook until set, about 4 minutes on the first side
4. Flip the crepe with a spatula and cook the other side until the crepe shows small browned spots, 1 to 2 more minutes.

Mexican Avocado Salad (Low-Carb, vegetarian)

Ingredients:

• 24 cherry tomatoes, quartered
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons red wine vinegar
• 1 teaspoon salt
• ¼ teaspoon black pepper
• ½ medium onion, finely chopped
• 1 jalapeño, seeded and finely chopped
• 2 tablespoons chopped fresh cilantro
• ¼ medium head iceberg lettuce, cut into ½-inch ribbons
• 2 ripe avocados, seeded, peeled, and chopped

1. Combine tomatoes, oil, vinegar, salt, and pepper in a medium bowl
2. Let stand at room temperature for 1 hour. 
3. Add onion, jalapeño and cilantro; toss well.
4. Arrange lettuce on a platter and top with avocado. 
5. Spoon tomato mixture on top and serve.

Nutrition (per serving): 100 calories, 9 g fat, 7 g carbs, 2 g protein, 4 g fiber

Veggie Fajitas (low carb, vegetarian)

  

• 2 teaspoons olive oil
• 2 cloves garlic, minced
• 2 green bell peppers, sliced
• 2 yellow bell peppers, sliced
• 1/2 onion, sliced
• 1 cup mushrooms, sliced
• 3 green onions, chopped
• lemon pepper to taste
• low carb tortillas (like THESE)

1. In a large frying pan over a medium heat, saute olive oil and garlic. 
2. Let the garlic saute for 2 minutes, stir in the green and yellow bell peppers. 
3. Let the peppers saute for 2 minutes, stir in the onions. 
4. After two minutes add the mushrooms and green onions to the frying pan. 
5. Season the vegetables with lemon pepper to taste and stir well. 
6. Cover the frying pan and cook until all of the vegetables are tender

Crockpot curried rice with lentils (Vegetarian, low fat, high fiber)

• 1 cup rice (I like basmati)
• 1 tbsp curry powder
• 3 1/2 cups vegetable stock
• 1/2 cup lentils
• 2 vegetarian bouillon cubes
• 1/2 tsp garlic powder
• 1/4 tsp pepper
• 1 onion, diced

1. Combine all the ingredients in a crock pot. 
2. Cover and cook on low for 4 to 5 hours. 
3. Makes four servings.
   

Ten-Layer Mexican Dip (Vegetarian. lower fat, Gluten Free)

Ingredients:

-1 (16 oz) can low fat refried beans
-1 (8 oz) package guacamole
-8 oz fat free sour cream
-1 cup salsa (mild or hot, depending on your tastes)
-1 cup shredded lettuce
-1 cup chopped tomatoes
-⅓ cup sliced black olives, drained
-2 green onions, chopped
-2 Tbsp chopped cilantro
-1 cup shredded fat reduced cheese blend

Directions:

1. Choose a glass dish, approximately 8x8-inches.
2. Spread refried beans on bottom of dish and continue layering with guacamole, sour cream, and salsa. 
3.  Sprinkle on lettuce, tamato, olives, green onions, cilantro and cheese.

Easy tofu and vegetable skewers (Vegetarian, low fat)

• 1 package firm or extra-firm tofu, well-pressed and chopped into 1-inch cubes
• 1 zucchini, chopped 1-inch thick
• 8 mushrooms, chopped in half
• 1 green bell pepper, chopped into chunks
• 3/4 cup Italian salad dressing
• bamboo skewers, pre-soaked
• salt and pepper, to taste

1. Next, slice your tofu into 1-inch cubes. (works best if you have pressed your tofu first)
2. Combine tofu and veggies in a shallow pan or sealable plastic bag. Cover with salad dressing, and allow to marinate for at least one hour; overnight is better.
3. Arrange tofu and veggies on pre-soaked skewers, and season lightly with salt and pepper.
4. Place on heated grill for 5-6 minutes, turning once, until veggies are cooked and tofu is lightly browned.

Note: If you're new to grilling tofu, you might want to check out these tips:

• Tofu tends to stick to grills, so prepare your barbecue with a non-stick cooking spray or by rubbing it with oil.
• Use firm, or if possible, extra-firm tofu, and always press your tofu well before grilling. You may also want to freeze and then thaw your tofu. This will allow the tofu to absorb more of the marinade flavors.
• Marinate your tofu in your favorite marinade for at least 30 minutes before grilling. I like to marinate tofu in a zip lock bag in the refrigerator overnight. You can use just about any barbecue marinade recipe that you like, or try a store-bought marinade. Have a favorite salad dressing? That will work well too!
• When marinating your tofu, even just a simple soy sauce, barbecue sauce or vinaigrette will do the trick. A marinade containing a bit of sugar is best, as it will caramelize and help the tofu get nice and crispy and crunchy on the outside, so add a bit of sugar, rice wine vinegar, honey or maple syrup to your marinade.
• Use bamboo skewers rather than placing your tofu right on the grill. 
• Grill over a pre-heated grill for 6-7 minutes on each side, brushing occasionally with extra marinade.

Easy Vegan Italian Salad Dressing

 

• 2 cloves garlic, minced
• 1 tsp dried tarragon
• 1 tsp dried marjoram
• 1 tsp dry mustard
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 cup olive oil
• 2 tbsp red wine vinegar

Combine all the ingredients in a jar with a tight lid. Shake the jar well and let stand for one hour at room temperature, then chill. Shake well before serving.

Crockpot Stuffing (vegetarian, low fat, high fiber)

• 2 cups chopped onions
• 2 cups chopped celery
• 1/4 cup chopped fresh parsley
• 1 pkg sliced mushrooms
• 12 cups vegan cornbread or whole wheat bread crumbs
• 1 teaspoon poultry seasoning
• 1/4 – 1/2 teaspoon salt or to taste
• 1 1/2 teaspoons sage
• 1 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 1 Tbsp savory
• 3 1/2 – 4 1/2 cups veggie broth

1. Cook onion, celery, mushroom, and parsley in a little veggie broth.
2. Pour veggies over bread crumbs in a very large mixing bowl. Add all seasonings and toss together.
3. Pour in enough broth to moisten. (I added extra broth halfway through for a moister stuffing)
4. Pack stuffing lightly into crock pot, and cover. Set on High for 45 minutes; reduce to Low and cook for 3 – 4 hours.

Makes 8 large servings.

Black Bean and Lentil Burgers (Vegetarian, Low Fat, Whole Grain, Clean Eating)

• 1 cup black beans, (canned or cooked)
• 1 cup lentils (cooked)
• 1 cup oatmeal (uncooked)
• 2 ribs Celery (finely diced)
• 1 small Onion (finely diced)
• 1 cup Mushrooms (finely diced)
• 1 tbsp nutritional yeast (to taste)
• 1/2 tsp garlic powder
• 1/4 tsp cayenne
• 1/2 tsp cumin
• salt and pepper to taste
• (play with the spices, have fun)
• 1/4 - 1/2 cup veggie broth
• 2 tbs of ground flax seed
• 3tbs of warm water

1. Combine ground flax seed with 3tbs of warm water. Set aside and let it gel a little.
2. Pre-heat oven to 350
3. Have a cookie sheet lined with parchment paper ready to go.
4. Put cooked beans and lentil in a big mixing bowl and mash them.
5. Add oatmeal. Mix oatmeal with the bean really well.
6. Add Celery, Onion, and Mushrooms (you can cook them first if you like, dice them first and then put them in a pan with a little water or low sodium vegetable broth and cook them till the are done, no need to add any oil)
7. Add spices
8. Add liquid
9. Add flax. (be sure to follow instructions).
10. Mix every thing together really well
11. Use your hands to form into patties.
12. Put patties on parchment paper lined cookie sheet.
13. Cook in the oven for 15-20  minutes or until they are looking slightly crispy on the top. You can try flipping them half way through.
14. Serve on a nice whole grain bun with all of your favorite burger accessories, grilled onions, grilled mushrooms, tomato,hummus, ketchup, mustard, really just go wild. You can also serve it on a nice bed of leafy greens. Also, serve with baked sweet potato fries, it will make for an even happier experience.
15. This should make 4-5 decent sized burgers or 8-10 smaller burgers. You can freeze them as well.
16. *Tips: Too crumbly? Add more liquid. Too watery? Add more starch.

Refried Bean Quesadillas (vegetarian, low fat, whole grain)

2 corn tortilla
1/4 - 1/2 cup refried beans to taste
2 tablespoon taco sauce

Sprinkle a modest amount of  grated vegan cheese
Read more at http://www.vegkitchen.com/recipes/easy-quesadillas-or-soft-tacos/#DJARxSS4ujEjrlEW.99

Sprinkle a modest amount of  grated vegan cheese
Read more at http://www.vegkitchen.com/recipes/easy-quesadillas-or-soft-tacos/#DJARxSS4ujEjrlEW.99

Sprinkle a modest amount of  grated vegan cheese
Read more at http://www.vegkitchen.com/recipes/easy-quesadillas-or-soft-tacos/#DJARxSS4ujEjrlEW.99

A little fat reduced cheese, grated, or grated vegan cheese
Non stick spray

1. Spread the beans on the tortilla. Spread the taco sauce over the beans.
2. Place it in a preheated skillet that has been sprayed with non-stick spray. 
3. Fold the tortilla in half, making it look like a quesadilla.
4. Flip over when it starts to get crispy and the color changes. 

I serve with a yummy salad or fruit!  SOOO good, I had it for lunch today and yesterday!

Easy, Yummy Eggplant Parmesan (vegetarian, low fat, whole grain)

Ingredients:

• 3 eggplant, peeled and thinly sliced
• 2 eggs, beaten
• 4 cups Italian seasoned whole grain bread crumbs
• 6 cups spaghetti sauce, divided
• 1 (16 ounce) package reduced-fat mozzarella cheese, shredded and divided
• 1/2 cup grated reduced-fat Parmesan cheese, divided
• 1/2 teaspoon dried basil

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).
2. Dip eggplant slices in egg, then in bread crumbs. 
3. Place in a single layer on a baking sheet. 
4. Bake in preheated oven for 5 minutes on each side.
5. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. 
6. Place a layer of eggplant slices in the sauce. 
7. Sprinkle with mozzarella and Parmesan cheeses. 
8. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top.
9. Bake in preheated oven for 35 minutes, or until golden brown.

Bean Taco Filling (Vegetarian, low fat, whole Grain)

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 2 (14.5 ounce) cans black beans, rinsed, drained, and mashed
• 2 tablespoons yellow cornmeal
• 1 1/2 tablespoons cumin
• 1 teaspoon paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon chili powder
• 1 cup salsa

Directions:

1. Heat olive oil in a medium skillet over medium heat. 
2. Stir in onion, garlic, and bell pepper; cook until tender. 
3. Stir in mashed beans. 
4. Add the cornmeal. 
5. Mix in cumin, paprika, cayenne, chili powder, and salsa. 
6. Cover, and cook 5 minutes.

Cabbage on the Grill (Vegetarian, low carb, clean eating, low fat, high fiber)

• 1 large head cabbage
• 1 1/2 teaspoons garlic powder, or to taste
• salt and pepper to taste

1. Preheat grill for medium heat.
2. Cut the cabbage into 8 wedges, and remove the core. 
3. Place all the wedges on a piece of aluminum foil large enough to wrap the cabbage. 
4. Season to taste with garlic powder, salt, and pepper. 
5. Seal cabbage in the foil.
6. Grill for 30 to 40 minutes on the preheated grill, until tender.

Grilled Tofu Skewers with Sriracha Sauce (vegetarian, low fat)

Ingredients:

• 1 (8 ounce) container extra firm tofu,
• drained and sliced into large chunks
• 1 zucchini, cut into large chunks
• 1 red bell pepper, cut into large chunks
• 10 large mushrooms
• 2 tablespoons sriracha chili garlic sauce1/4 cup soy sauce
• 2 tablespoons sesame oil
• 1/4 cup diced onion
• 1 jalapeno pepper, diced
• ground black pepper to taste

1. Place tofu, zucchini, red bell pepper, and mushrooms in a bowl. 
2. Mix sriracha sauce, soy sauce, sesame oil, onion, jalapeno, and pepper in a small bowl, and pour over tofu and vegetables. 
3. Toss lightly to coat. Cover, and allow to marinate at least 1 hour in the refrigerator.
4. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
5. Thread tofu and vegetables on to skewers. Grill each skewer 10 minutes, or to desired doneness. Use any remaining marinade as a dipping sauce.

Hummus--creamy without tahini (low fat, high fiber, vegetarian)

• 1 can no-salt added garbanzo beans
• 1 can cannellini beans
• 1/2 tsp. garlic powder
• 1 tsp lemon juice
• 1/4 cup liquid from garbanzo bean can

1. Blend the ingredients together and VOILA!! It tasted TOTALLY creamy and just like "real" hummus!! And no added fat!

Poorman's Pie (low fat, vegetarian)

• 1/2 med onion, chopped
• 1 clove garlic, minced (may use garlic powder)
• 1 cup veggie burger crumbles (optional)
• 1 can corn kernels
• 1 can cream-syle corn
• mashed potatoes or mashed sweet potatoes
• paprikachives

1. Sauté onion and garlic in a little water, add crumbles, corn kernels and cream-style corn. 
2. Heat for 5 - 6 minutes, stirring constantly to keep from sticking. 
3.  Pour into a casserole dish, spread mashed potatoes over the mixture and sprinkle with paprika and chives. 
4. Bake in 350 degree oven until bubbly (approximately 30 - 40 minutes).