122 free see Recipes

onion, diced, potato, diced, bay leaf, dried marjoram, cayenne, fat-free chicken broth, cream-style corn, corn, drained (or 1 cup frozen corn), skim milk, fresh ground black pepper, roasted red peppers, drained and diced, crab , and shrimp combo (see note above)

foccacia bun, tzatziki , sauce (your favorite, or see below), provolone cheese, cheddar cheese, red pepper, sliced, tomato, red onions, cucumber, sliced, fat free greek yogurt, cucumber , seeds removed, grated and squeezed so as much liquid as possible is removed, red wine vinegar, extra virgin olive oil, garlic cloves, minced, garlic powder, salt and pepper, to taste

all-purpose flour, whole wheat pastry flour, baking powder, salt, eggs, fat-free buttermilk, canola oil, light corn syrup, vanilla extract, egg whites, sugar, divided, butter (1 stick, unsalted softened ), neufchatel cheese (see ingredient note in directions)

onion, minced (3 oz), cabbage , about the size of a grapefruit, diced tomatoes (petite dice), fat free chicken broth or 5 -6 cups vegetable broth, straw mushrooms, undrained, low sodium soy sauce, seasoned rice vinegar (see note on substituting), hot red chili pepper flakes, salt, black pepper, to taste (a lot !)

powdered baking cocoa (i used ghirardelli-sweet ground chocolate and cocoa powder), warm water, peppermint syrup (do not use extract- you can buy a very large bottle of syrup at starbucks for $7) or 1 1/2 tbsp creme de menthe, espresso (see note below on how to make if you are unfamiliar), steamed milk (i use fat free), cream, red sugar crystals

cake flour, whole wheat flour , preferably white whole-wheat, baking powder, salt, granulated sugar, honey, canola oil, butter, melted, fat-free buttermilk (or milk), coconut rum (or dark rum), coconut extract, eggs, separated (reserve 2 yolks for pineapple curd), egg yolks , see above, pineapple juice (3/4 cup), granulated sugar, cornstarch, reduced-fat cream cheese, at room temperature, sugar , sifted, coconut extract (or rum), salt, pineapple, fresh, finely diced, divided, coconut, toasted

cooked rice, fat-free evaporated milk, cinnamon, nutmeg (dash or pinch), dried cherries, coarsely chopped (see note below )

water, grain rice, salt, fat-free evaporated milk (3/4 cup), honey, ground cardamom, dried cranberries, see note, chopped pecans, toasted (optional), ground cardamom (optional), non-fat vanilla yogurt (optional)

butter, softened, sugar, egg substitute (equivalent of 2 large eggs), vanilla, all-purpose flour, baking powder, baking soda, salt, fat free sour cream, blueberries (fresh or frozen but if using frozen see note in description), sugar, cinnamon

soft bread crumbs .........., fat-free milk ............, egg white ....., chopped onion ........., snipped dried apricots .........., salt ......, garlic, minced .........., ancho chili powder or chili powder........., lean ground pork .........., uncooked ground turkey breast ........., spiced apricot sauce ...........see below, apricot nectar, cornstarch, teaspo on ancho chili pepper or chili powder, salt, nutmeg

vegan margarine (optional), whole wheat bread, water, nutritional yeast flakes, oat flour (see below ), cornstarch, no-added-salt tomato paste or 2 tsp ketchup, tahini (can omit for a fat-free sandwich, but it adds richness and depth), lemon juice, onion powder, garlic granules, turmeric, dry mustard (can be omitted), salt (optional)

whipping cream, see directions, sweetened condensed milk or 1 (14 oz) can fat-free, creme de almond

crushed pineapple with juice, undrained, firm bananas, sliced thin, sugar-free vanilla pudding (see my note in recipe)

head red leaf lettuce, cleaned and chopped, baby spinach leaves, red cabbage, chopped, tart apple, peeled, cored, seeded and thinly sliced (pippin, winesap, etc.), fresh sage leaves , stacked and cut in thin strips lengthwise, sliced green onion, roasted red pepper, roasted orange bell pepper, diced, roasted corn, cooled to room temperature, cumin powder, salt-free garlic powder, fresh ground black pepper, olive oil, toasted pumpkin seeds (optional), poppy seed dressing (see low fat )

butter, flour, chicken broth (i used fat-free to make up for all the butter), crawfish tail, peeled (see note above for quantity), ears corn , cut off the cob, new potatoes, half-and-half

extra virgin olive oil (see note below if following oil-free protocol) or 1 tsp extra virgin coconut oil (see note below if following oil-free protocol), extra lean ground beef, onion, finely chopped, tomato, quartered, garlic cloves, quartered, garlic powder, onion powder, chili powder, oregano, cayenne pepper, sea salt, pepper

quick-cooking brown rice (see note ), reduced sodium fat-free broth (water may be substituted), turmeric, dried apricot, cut in small pieces, dried cranberries

dried baby lima beans , soaked in water for 24 hours, vegetable stock (see recipe ), red beets, stems removed, safflower oil, divided, whole wheat tortillas , cut into thin triangular strips, cauliflower florets, nonfat milk, shrimp, peeled and deveined, plain fat-free yogurt, chopped chives, fresh alaskan king crab leg , out of the shell, may substitute with 1 oz fresh cooked shrimp or lobster, leaves watercress