We’ve seen overwhelming data that show a low fat, whole food, vegan diet can prevent and even reverse chronic disease. There are thousands of delicious and elegant recipes that fit these healthy Diet Guidelines. Many recipes that fit these criteria are published in Celebrity Chef and other popular cookbooks – but not necessarily listed as healthy recipes. Or many recipes in these popular cookbooks can be easily modified to fit our healthy Diet Guidelines.

People who think that low fat, whole food, vegan recipes are dull and unappetizing are wrong.

As examples, I’m listing recipes from two of Martha Stewart’s Cookbooks listed as “fit to eat recipes”. They have a brief nutrition analysis that shows they are low in fat or contain what some consider to be “healthy fat”; e.g. olive oil. Not all are vegan, but many are. Most have a couple of tablespoons of olive oil or butter which is used for sauteeing and can be eliminated. Many have dairy products that can easily be replaced with non-dairy alternatives. Some have too much fat from what some consider the “healthy fat” in olive oil or avocados, etc. that should be either avoided or used infrequently. The vegan recipes can be used as is, or slightly modified to fit our low fat, whole food, vegan criteria. As a group, these recipes offer another place to select, perhaps modify, and prepare delicious healthy recipes.

Among other places, Martha Stewart’s Cookbooks can be bought at Amazon. Buy these and other cookbooks, and learn how to select, prepare and enjoy healthy low fat, whole food, vegan recipes. We’ll prepare and analyze some of these Martha Stewart recipes in more depth in future posts.

I’m providing a listing of these low fat Martha Stewart “fit to eat recipes” after the jump. Remember – not all of them fit our criteria. But many do, and some can be modified easily to fit our healthy Nutrition Guidelines.

 ________________________________________________

Martha Stewart Living Cookbook

The Original Classics

Starters
gravlax with cucumber slaw on black bread
yogurt cheese with honey, mint, and sun-dried tomatoes

Soups and Stews
roasted apple, onion, and potato soup
butternut squash soup
provencal vegetable soup
kale, white bean, and sweet potato soup
black-bean and tomato chili
lentil soup from granada
shrimp and fennel noodle soup

Salads
beet, endive, and orange salad
tomato and corn salad
fatoush
chicken and spring-vegetable salad
creamy tomato dressing
creamy lemon-herb dressing

Sandwiches and Savory Pies
potato and root vegetable tarts
spinach ricotta tart
ricotta pizza

Pasta, Rice, and Grains
orecchiette with raw tomato sauce
carmelized garlic and shallot pasta
summer penne with lobster
manicotti
lemon mint risotto
tangy tabbouleh salad

Meat
steak with chimichurri sauce

Poultry
chicken cacciatore
poule au pot
chicken with grainy mustard sauce

Fish and Shellfish
roast cod with leeks, plum tomatoes, and wilted spinach
red snapper with roasted red pepper and onion sauce
swordfish kebobs
grilled tuna with balsamic glaze
poached monkfish with red onion, oranges, and kalamata olives
seafood pot au feu
curried shrimp skewers with rice salad
seafood paella

Meatless Main Dishes
scallion ravioli in fresh tomato sauce
stuffed swiss chard rolls
cambodian-style tofu salad
tostada salad
roasted mushrooms with asparagus and parmesan
roasted fall – vegetable salad
spaghetti squash with cherry tomatoes and ricotta
vegetable egg donburi

Side Dishes
sesame asparagus and tofu
sesame green beans
eggplant ragout
roasted eggplant and bell pepper terrine
fennel and celeriac gratin
baked stuffed onions
twice-baked butternut squash
baked stuffed spaghetti squash
braised squash with moroccan spices
baked plum tomatoes with herbed rice stuffing
gratin of yellow tomatoes, potatoes, and caramelized onions
vegetables steamed in parchment
roasted fall vegetables
twice – baked potatoes
provencal potatoes

Fruit Desserts
cider – glazed baked apples
sauteed plums with citrus dumplings
compote of poached fruit and yogurt
individual pear – blueberry brown betties

Frozen Desserts
low – fat ricotta gelato
chocolate sorbet
winter sorbet
lime frozen yogurt
bartlett pear and black pepper frozen yogurt
apricot almond ice milk
poached grapefruit with grapefruit granita
lime cream pops
blackberry frozen yogurt pops

Custards and Puddings
chocolate pots de crème

Cakes
almond torte with peach sauce

Cookies and Candy
low – fat oatmeal cookies

Breads
whole-wheat onion focaccia
fresh – ginger pain d’epice

Breakfast and Brunch
oat and whole–wheat waffles with mango sauce and fresh fruit
bran and currant muffins
crumb cake muffins

Drinks
tofu fruit smoothie
blueberry-strawberry layered smoothie
cinnamon-thyme tea
hibiscus-flower tea

Salsas, Sauces, and Dips
black bean and grilled corn salsa
chunky fruit barbecue marinade and chutney
sweet red pepper sauce
sweet-and-sour onion marinade and relish
baked white bean puree
refreshing yogurt marinade

Martha Stewart Living Cookbook

The New Classics

Starters
spicy seared scallop canapes
warm red lentil dal with pita chips
herbed cheese with pears, pine nuts, and honey
tamari and maple roasted almonds

Soups and Stews
winter vegetable chicken stew
white bean chili with herbed yogurt cheese
cock-a-leekie
poached salmon, leek, and fennel soup
chicken stew with carrots, chickpeas, and raisins
cavolo nero and cannellini bean soup

Salads
arugula and cannellini salad with olive vinaigrette
caesar salad
jicama and orange salad with citrus-cumin vinaigrette
spinach salad with fennel and blood oranges
green salad with toasted walnuts, walnut oil, and green beans
parsley-leaf salad with pine nuts, olives, and orange dressing
red and green salad with cranberry vinaigrette
iceberg lettuce with blue cheese dressing and toasted almonds
warm leeks vinaigrette
watercress, pink grapefruit, and walnut salad

Side Salads
roasted carrot and beet salad
three-bean salad with honey-mustard vinaigrette
quinoa and apple salad with curry dressing
beet, cabbage, and carrot slaw with caraway seeds
warm bean, snap pea, and tomato salad

Main Course Salads
asian steak salad with spicy vinaigrette
spicy vinaigrette
thai beef salad
salmon and golden beet salad with crisp bacon
arugula salad with French lentils, smoked chicken and roasted peppers
white bean salad with spicy roasted tomatoes and broccoli

Sandwiches and Savory Pies
blackened salmon sandwiches
grilled chicken and escarole sandwiches with white-bean spread
roasted eggplant, zucchini, and chickpea wraps
cheddar sandwiches with quick pickles and honey-mustard spread

Pasta, Rice, and Grains
soba noodles with tofu, avocado, and snow peas
spinach linguine with walnut-arugula pesto
spicy whole-wheat linguine with red peppers
whole-wheat pasta with lentils, spinach, and leeks
broccoli with orecchiette
linguine with two-olive tapenade
toasted couscous tabbouleh
wheatberries with vegetables

Meat
spicy-rubbed lamb chops

Poultry
chicken scaloppine with arugula, lemon, and parmesan
baked buttermilk chicken
chicken and dumplings
herb-stuffed chicken breasts
braised chicken with olives, carrots, and chickpeas
turkey meatloaf
cheaters gravy
garlic mashed potatoes
moussaka

Fish and Shellfish
poached cod with parsley sauce
grilled tuna with cherry tomato salad and herbed bulgar
slow-roasted salmon with caper and herb relish
sole rolls with spinach and lemon slices
lighter fish and chips
barbecued salmon fillets
indian-spiced halibut with yogurt
curry powder
thai green shrimp curry
lemongrass paste

Meatless Main Dishes
sesame-marinated tofu with vegetables
ricotta cheese torta
vegetable biryani
layered eggplant and polenta casserole
sauteed tofu with bitter greens
brown rice with tofu, dried mushrooms, and baby spinach

Side Dishes
braised escarole with currants
wilted dandelion greens with sweet onion
potato, zucchini, and tomato gratin

Fruit Desserts
poached pears with ginger

Frozen Desserts
papaya soybet

Pastries
cornmeal crepes with fresh buttermilk cheese and blackberries

Cookies and Candy
coconut-date bars

Breakfast and Brunch
cottage cheese pancakes with lemon
poached eggs with spinach and tomatoes
granola with flaxseed
whole-wheat buttermilk pancakes
broccoli-cheese frittata
zucchini pie
muesli with yogurt
healthy pepper hash

Salsas, Sauces, and Dips
chickpea and spinach spread
cilantro salsa with coconut and lime
fennel, roasted tomato, and basil relish
spicy pineapple and mint salsa
ginger pickled beets
swiss chard tzatziki
zucchini, avocado, and pomegranate salsa