Ornish Diet Side Dishes

Baked Artichoke

Ingredients:

• 2 - 14 ounce cans of quartered artichoke hearts - drained
• ½ cup grated fat-free parmesan cheese
• ¼ cup grated fat-free mozzarella cheese
• ¾ cup fat-free mayonnaise
• l tablespoon honey mustard
• ½ teaspoon ground black pepper
• ½ teaspoon garlic salt

Recipe Directions:

1. Place ingredients in a food process or blender and process until chunky.
2. Coat a small casserole dish with non-stick cooking spray.
3. Place artichoke mixture in the dish, top with a sprinkle of parmesan, cheddar or mozzarella cheese, a touch of parsley and a touch of dill.
4. Bake at 350 degrees F. for 25 – 30 minutes or until cheese is golden brown.
5. Serve with sliced wheat pita bread or fat-free wheat crackers.

Bruschetta Florentine

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 cup shredded Nonfat or soy mozzarella cheese
• 3/4 cup Chopped plum tomatoes (about 2 1/2 medium)
• 2 tbsp. Finely chopped onion
• 1 tbsp. Finely chopped fresh basil
• 1 tsp. Crushed fresh garlic
• 4 - 1 Whole-wheat submarine sandwich rolls, each 6" long or
• Loaf french bread, 24" long

Recipe Directions:

1. Combine the spinach, mozzarella cheese, tomatoes, onions, basil and garlic in a medium-sized bowl and stir to mix. Set aside.
2. Slice each roll into 12 (1/2 inch) slices. If you are using French bread, slice the French bread into 48 (1/2 inch) slices. Arrange the slices on a baking sheet and bake at 300 degrees for 15 minutes, or until crisp and lightly browned.
3. Spread each slice with 1 slightly rounded tablespoon of the spinach mixture. Increase the oven temperature to 400 degrees and return appetizers to the oven for 15 minutes, or until the cheese is melted.

Citrus Tofu

Serves 4

Ingredients:

• 4 oz. Tofu, diced in ¼ inch pieces
• ¼ cup Orange Juice
• ¾ tsp. Lime Juice
• ¼ tsp. Lite Soy Sauce
• 1 Tbsp. Shredded Carrots
• 1 Tbsp. Red Onion
• 1 Tbsp. Green Pepper, diced
• 1/3 tsp. Fresh Ginger, minced
• ½ tsp. Grated Orange Peel
• 1/3 Tbsp. Fresh Basil
• ¼ cup Green Beans, cut in ½ inch pieces
• 1 Tbsp. Corn
• 1 1/3 cup (dry volume) Whole Wheat Spiral Noodles

Recipe Directions:

1. Cook noodles according to package directions. Drain.
2. Toss tofu with soy sauce, orange and lime juices.
3. Add remaining ingredients. Toss and refrigerate till service. Keep cold (below 41 degrees) for service.

Flax Muffins
Serves: 18

Nutritional Facts per muffin:
Calories 120 Total Fat 2.5g
Saturated Fat 0g
Cholesterol 0mg Sodium 220mg Total Carbs 23g Dietary Fiber 3g
Sugars 10g Protein 4g Vitamin A 25% Vitamin C 4% Calcium 4% Iron 8%

Ingredients:

• 1/2 c. Whole Wheat Flour
• 1 c. All Purpose Flour
• 3/4 c. Ground Flax
• 3/4 c. Oat Bran
• 1/2 c. Brown Sugar
• 2 tsp. Baking Soda
• 1 tsp. Baking Powder
• 1/4 tsp. Salt
• 2 tsp. Cinnamon
• 1 1/2 c. Grated Carrots
• 1 c. Pineapple Tidbits, drained
• 1/2 c. Raisins
• 1/3 c. & 1 T. Egg Substitute
• 2 T. Unsweetened Applesauce
• 1 tsp. Vanilla
• 1 c. Skim Milk
• 1 T. Lemon Juice

Recipe Directions:

1. Mix dry ingredients.
   
2. Stir in carrots, pineapple and raisins.
   
3. Combine egg substitute, milk, lemon juice, applesauce and vanilla in a separate bowl.
   
4. Add liquids to dry ingredients, stir until moist (batter will be lumpy).
   
5. Bake at 350° for 15-20 minutes. Take out of pan as soon as possible to cool.

Football Beans

Ingredients:

• 1/4 Cup Cider Vinegar
• 1/4 Cup Yellow Mustard
• 3/4 Cup Ketchup
• 1/2 Cup Fat Free Italian Dressing
• 1 Tablespoon Garlic Powder
• 1 Tablespoon Black Pepper
• 1 Large Green pepper (chopped)
• 1 Large Onion (chopped)
• 3 cans Bush's Vegetarian Baked Beans

Recipe Directions:

1. Combine all ingredients and bake for 100 minutes (stir at 60 minutes)

Indian Rice

Serves 6

Ingredients:

• 6 oz. dry Brown Rice
• ¾ tsp. Minced Garlic
• ½ cup Diced Onion
• ½ tsp. Ground Cumin
• ¼ tsp. Ground Coriander
• ¼ tsp. Ground Cayenne
• 1 ½ tsp. Curry Powder
• 1 cup Green Beans, French Style
• 1/3 cup Broccoli Florets
• ¾ cup Fresh Spinach
• ½ cup Diced Fresh Cucumber
• ½ cup Diced Fresh Tomato

Recipe Directions:

1. Cook rice in seasonings and water.
2. Add green beans, broccoli and spinach and heat until vegetables are al dente.
3. Mix cucumbers and fresh tomatoes.
4. Garnish with cucumber, fresh tomato mix during service.

Serving is 6 oz. volume.

Praline Sweet Potato Casserole

Serves 10

Ingredients:

• 4 cups cooked, mashed sweet potatoes
• 3 TBSP Smart Squeeze
• 1/3 cup orange juice
• ¼ cup brown sugar
• 2 tbs. Brandy
• ½ tsp. ground ginger or 1 tsp. freshly grated ginger
• 1 tsp. salt
• 1/8 tsp. pepper
• 1 tsp Grated orange peel (more if preferred)
• ½ tsp. Cinnamon

Topping

• 1/3 cup brown sugar
• ½ tsp. cinnamon

Recipe Directions:

1. Combine all ingredients.
2. Mix well with an electric beater.
3. Pour into a 2 quart casserole dish sprayed with Pam.
4. Spread with praline topping.
5. Combine all ingredients and mix until well blended.
6. Bake at 350 F. for 30 minutes.

Roasted Peppers
Ingredients:

• Red, Yellow, or any thick, meaty pepper
• Fresh Mint, Chopped
• Fresh Garlic, Chopped
• Pinch Thyme
• Pinch Basil
• Pinch Oregano
• Pinch Salt

Recipe Directions:

1. Cut peppers in quarters or roast whole if you choose.
2. Place peppers on grill, top of stove, broiler or char-broiler to roast.
3. Remove blackened skins from peppers – do not run under water.
4. Combine peeled pepper and any juice in plastic bag with garlic and mint.
5. Keep in bag for 10-15 minutes. This will steam and save any juice.
6. Add basil, thyme, oregano, and salt and let sit for 24 hours.

Sweet and Sour Succotash

Ingredients:

• 1/2 bag Lima Beans
• 1/2 bag Corn (frozen)
• 1 can Garbanzo Beans (drained)

Recipe Directions:

1. Cook Lima Beans and Corn together when they are done, drain in a colander.
2. Add red pepper, onions, garlic, parsley, basil, cilantro, and oregano to taste.
3. To make dressing, combine 1/4 to 1/2 cup Rice vinegar with artificial sweetener, black pepper and red pepper to taste.

Sweet Potato Soufflé

Serves 6-8

Ingredients:

• 3 cups mashed, peeled, cooked sweet potatoes (about 2 large)
• ¼ cup brown sugar (or tbs. brown sugar and ½ tsp. Sweet ‘N Low Brown)
• 4 Egg Beaters, beaten
• ¼ cup light rum (or 1 tsp. rum extract)
• ½ to 1 tsp1 cinnamon

Recipe Directions:

1. Preheat oven to 350 degrees.
2. Combine mashed sweet potatoes with the rest of the ingredients.
3. Beat well with a hand mixer.
4. Fold into a 2-quart baking dish that has been sprayed with a non-fat cooking spray.
5. Bake for 45-50 minutes or until a knife inserted into the center comes out clean and top is firm and golden brown.

Tabouleh Couscous

Serves 12

Nutritional Analysis Per Serving:
Calories 90 Dietary Fiber 3g
Total Fat .5g Sugars 1g
Saturated Fat 0g Protein 3g
Cholesterol 0mg Vitamin A 15%
Total Carbohydrate 18g Vitamin C 25%
Sodium 25mg Calcium 4%
Iron 10%

Ingredients:

• 2 cups Water
• 1 ½ tsp. Low Sodium Vegetable Base
• 1 ½ cups Whole Wheat Couscous, dry
• ¼ cup Diced Fresh Tomatoes
• ¼ cup Diced Onion
• 1 cup Chopped Fresh Parsley
• 1 cup Fresh Mint, chopped
• ½ cup Corn, frozen, thawed
• 1 tsp. Minced Garlic
• 1 Tbsp. Fresh Lemon Juice

Recipe Directions:

1. Bring vegetable broth and lemon juice to a boil in a large saucepan; stir in couscous.
2. Cover, remove from heat, and let stand 5 minutes.
3. Fluff with a fork, and cool quickly to 41 degrees or below.
4. Stir in chopped tomato and remaining ingredients.

Vegetables with Rice

Ingredients:

• 4 pattys soy sausage
• 1 large onion (diced)
• 1 package frozen pepper stir fry
• 1 package frozen broccoli
• 1 can diced tomatoes
• to taste salsa
• ½ to 1 cup water

Recipe Directions:

1. Grated fat free cheddar cheese.
2. Cut sausage in small cubes and cook sausage with diced onion.
3. Add peppers, broccoli, and tomatoes.
4. Add water for desired moisture.
5. Add salsa for taste.
6. Sprinkle fat free cheddar cheese prior to serving.
7. Cook brown rice and serve with vegetable mixture.
   

Black Bean and Corn Salsa

Serves: 8

Calories: 90 Sugars: 3g
Total Fat: .5g Protein: 5g
Total cholesterol: 0mg Vitamin A: 6%
Sodium: 0mg Vitamin C: 25%
Total carbohydrate: 19g Calcium: 2%
Dietary fiber: 4 g Iron: 6%

Ingredients:

• 3/4 cup and 2 tbsp. Black beans dry
• 2 cups Corn, frozen, thawed
• 1 large Red tomato, fresh, diced
• 1 Green pepper, diced
• 1/3 Cup Fresh cilantro, diced

Recipe Directions:

1. Soak black beans overnight. Rinse and cook.
2. Mix with corn, fresh diced tomatoes, green peppers, and cilantro.
3. Keep cold for service.

Black Bean Sauce

Serving size: about 1/3 cup Makes 3 cups
66 Calories 0.4 g Fat 0 mg Cholesterol
12.8 g Carbs 3.8 g Protein 208.7 mg Sodium (with no salt added)

Ingredients:

• 1/2 c. Onion, diced
• 1 tsp. Garlic, minced
• 1 (15 oz.) can Black beans
• 1 (15 oz.) can Tomato sauce
• 1/2 tsp. Ground cumin
• 1 tsp. Ground coriander
• 1 tsp. Chili powder

1. In a saucepan, combine onion, garlic, and 1/4 cup water.
   
2. Bring to a simmer and simmer until liquid evaporates and onion is transparent, 3 to 5 minutes.
   
3. Stir in black beans with their liquid, tomato sauce, cumin, coriander, and chili powder.
   
4. Simmer, covered, until flavors are blended, 15 to 20 minutes.
   
5. Stir occasionally to prevent sticking; thin if needed, with a little water.
   
6. Season to taste with salt and pepper.

Spicy Ginger Orange Sauce

Ingredients:

• 2 c. Vegetable broth
• 2 T. Soy sauce
• 2 c. Orange juice
• Alter to taste Tien Tsin Peppers (chopped)
• 1 T. Ground ginger
  

1. Thicken with corn starch.
   
2. Add 2 tablespoons of brown sugar to sweeten with one quart of sauce.
   
3. Simmer 20 minutes.
   
4. Sauce is good for stir fries.

Spinach Dip

Serves: 4 cups dip
Nutritional Analysis Per Serving
Calories Dietary Fiber g
Total Fat Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium mg Calcium %
Iron %

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 container (16 oz.) Fat free sour cream
• 1 cup Fat free mayonaise
• 1 package Knorr vegetable recipe mix
• 1 can (8 oz.) Water chestnuts, drained and chopped (optional)
• 3 Green onions, chopped (optional)

Recipe Directions:

1. Combine all ingredients and chill. Serve with your favorite dippers.

Beets and Carrots with West Indian Spices

Ingredients

• 1 pound beets (about 4 medium)
• 1 pound carrots sliced
• 2 tablespoons ginger root grated fresh
• 1/2 cup brown sugar
• 1/2 cup orange juice
• 1/4 cup cider vinegar
• 1 x orange zest grated
• 1/2 teaspoon cinnamon ground
• 1/2 teaspoon mace

Directions

1. Wash the beets well and cut off the leaves, leaving an inch or so of stem.
2. Cover with cold water, bring to a boil and simmer, covered until tender, about 40 minutes.
3. Drain and cover with cool or lukewarm water.
4. When cool enough to handle, slip off the skins.
5. Cut the beets into slices or chunks.
6. Peel and cut the carrots into slices or chunks, resemling the beets in size and style.
7. Steam or boil in lightly salted water about 5 minutes or until tender but not soft.
8. Drain.
9. Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in a saucepan and bring the mixture to a simmer.
10. Cook until thickened.
11. Simmer the cooked beets and carrots in this sauce for about 5 minutes.

Note: Alternatively, you may bake the beets in a foil-covered pan for about an hour.
When cool, slip off the skins. Cut the beets into slices or chunks.
Since I didn't want to waste the beet tops, I sliced the green beet tops and steamed them and when I combined the sauce with the cooked beets and carrots, I also added the steamed beet tops.