Posts Tagged ‘light’


Hi everyone, I haven’t posted a recipe in a while, but I am continuing to cook and modify.  My commitment for this year is to lose weight and get in shape, and I have been spending lots of time at the gym, swimming, and Zumba.  I bought an activity monitor, and it sure keeps me motivated.  I’m going to try and be more consistent here with new recipes.  Today I’m back with a simple and fast recipe for an egg-less salad that’s quite yummy.  It makes a great lunch, and it’s great with soup for a simple dinner.  Hope you like it.

What you need:

  • 1 block of firm tofu, pressed for at least 30 minutes (instructions can be found on the how-to-page tab above)
  • 2 medium kosher dill pickles, finely minced
  • 2 scallions, green parts only, minced
  • 5 celery stalks, minced
  • 1 garlic clove, minced OR garlic powder to taste
  • 2 tbsp pickle juice
  • 1/3 cup reduced fat Vegenaise
  • salt and pepper to taste
  • if you’re a mustard lover, add 2 tbsp of dijon mustard

What to do:

  1. Cut tofu into small cubes, set aside.
  2. In a medium bowl, combine the remaining ingredients, then gently mix in tofu.
  3. Serve atop salad or on bread with lettuce and tomato.

4 servings.  Weight Watcher Plus Points value:  4

This recipe is unmodified.  I did not note the cookbook I copied this from.  If you recognize it, please let me know so I can give credit to the author.









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This is a very light carrot salad sweetened with apple juice.  The recipe comes from Forks Over Knives: The Plant-Based Way to Health.  It’s very easy to make and would be great for a picnic because there’s no mayo or heavy sauce.  It also makes a nice healthy (low-point) snack anytime 😀

What you need:

  • 6 carrots thinly sliced.  (I cheated and used a bag of Trader Joe’s shredded carrots)
  • 2 apples, peeled and chopped
  • 4 tbsp apple juice
  • Juice of 1 lemon
  • 1/2 tsp cinnamon
  • 1/2 cup raisins

To prepare:

  1. Steam carrots for 5 minutes.
  2. Mix all ingredients in a bowl.
  3. Chill for 1 hour.

4 servings.  Weight Watcher PointsPlus value:  4

Modified from Forks Over Knives.

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Looking for a great meal salad?  The homemade tortilla strips make this salad fun.  Tweak the dressing recipe to your taste.  Always a good thing:  Simple and minutes to make.  Enjoy!


Tortilla Strips:

  1. Preheat oven to 350.  Cut 2 6-inch corn tortillas into 1/2 inch strips.
  2. Place strips on a baking sheet coated with cooking spray, spray the top of strips as well.
  3. Bake for 15 to 18 minutes or just until crisp; cool.


In a small bowl, whisk together:

  • 1/2 cup vegan sour cream
  • 1/4 cup chopped cilantro
  • 2 tbsp nondairy milk
  • 1 tsp olive oil
  • 1 large clove garlic minced
  • 1/2 tsp chili powder
  • 1/2 tsp finely shredded lime zest
  • 1/4 tsp salt
  • 1/4 tsp black pepper


In a large serving bowl, layer the following ingredients:

  • 6 cups torn romaine lettuce
  • 2 cups chopped tomatoes
  • 1 15-oz can black beans, rinsed and drained
  • 1 cup corn kernels
  • 1/2 cup Daiya cheddar or pepper jack
  • 1 avocado chopped
  • dressing
  • tortilla strips
  • garnish of cilantro

6 servings.  Weight Watcher PointsPlus value:  6

modification of recipe from unknown vegetarian cookbook.

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This is a simple bean salad recipe.  It’s light and fresh, a nice spring-summer taste.  It takes minutes to prepare, definitely my kind of dish!

  1. Drain and rinse 2 cans of white beans and place in large bowl, set aside.
  2. In another bowl, mix together:
  • Juice and zest of 1 small lemon
  • 1 tbsp olive oil
  • 1 crushed garlic clove
  • 1 tsp salt and a little pepper.

3.  Stir in:

  • Some chopped flat leaf parsley (recipe calls for a cup, but put to your liking.  If you don’t have fresh, use some dried).
  • 1 diced plum tomato
  • 1 diced celery rib with leaves.

4.  Stir these ingredients into the bowl of beans, check seasonings and add to taste.

Serve this dish hot or cold.

4 servings.  Weight Watchers PointsPlus value = 7

(The original recipe is from the January 2011 WW magazine).White Beans on FoodistaWhite BeansVegan on FoodistaVegan

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This is a very simple and quick shortcake, and you definitely won’t feel guilty about eating it.

  1. Cut in half 3 cups of strawberries, put in a bowl.  Sprinkle with 1 tbsp of sugar and set aside.
  2. In a food processor or bowl, mix together 1 and 1/2 cups whole wheat pastry flour, 1 tbsp sugar, and 3 tbsp margarine.  Dough will be crumbly.
  3. Make six cakes, shaping with your hands.
  4. Bake at 350 for about 20 minutes.
  5. Divide berries into six bowls and place one cake on top.  Top each with 1 tbsp of plain soy yogurt.

6 servings.  Weight Watcher PointsPlus value:  4Shuksan Strawberries on FoodistaShuksan Strawberries

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We love Goddess dressing at my house, but there are no vegan point friendly bottles out there, not to mention most have 13 grams of fat per 2 tbsp (this recipe has only 1 gram).  This is a recipe I got from fatfreevegan, and it is truly wonderful.  You will want to have a salad every day!

In a food processor, blend:

  • 6 oz Mori-Nu lite firm silken tofu
  • 1/4 cup water
  • 1 1/2 tbsp cider vinegar
  • 2 tbsp lemon juice
  • 2 tsp soy sauce
  • 1/2 tsp salt
  • 1/4 tsp sesame oil
  • 1 tbsp tahini
  • 2 chopped green onions
  • 1 tbsp chopped fresh parsley
  • 1 large clove garlic

That’s all!  I can’t thank the creator, Susan, enough for this recipe!!!

10 servings, 2 tbsp each.  Weight Watcher PointsPlus value:  ZERO

Tahini on FoodistaTahiniSoft Tofu on FoodistaSoft TofuVegan on FoodistaVegan

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