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Four g fats; 19 mg sodium speedy Bean Dip Makes approximately 2 cups Dehydrated bean flakes can be utilized to make a brief and engaging dip for baked tortilla chips. they're offered in applications in addition to in bulk in lots of normal nutrition shops and supermarkets. significant meals and flavor event are universal manufacturers. 1 cup speedy bean flakes 1 cup boiling water 1 cup salsa (you decide upon the warmth) combine the bean flakes and boiling water and enable stand for five mins. Stir in salsa. consistent with 1/4 cup: sixty four energy; four g protein; 12 g carbohydrate; zero g fats; seventy seven mg sodium Zuccamole Makes approximately 1 cup Serve this fat-free guacamole substitute as a topping for tostadas or burritos, or as a dip with baked tortilla chips. 1 half cups sliced zucchini 2 tablespoons chopped eco-friendly onions 1 garlic clove, peeled 2 teaspoons lemon juice 1/4 teaspoon cumin 1/4 teaspoon salt half cup diced tomato Steam the zucchini until eventually it truly is tender-crisp. eliminate from steamer and funky. Puree the cooled zucchini in a nutrients processor for two to three mins, till very delicate. upload the golf green onions, garlic, lemon juice, cumin, and salt and approach in short. move from the processor to a serving bowl and stir within the diced tomato. in keeping with tablespoon: four energy; zero g protein; 1 g carbohydrate; zero g fats; 37 mg sodium Vicki’s Tofu Mayo Makes approximately 1 cup Vicki Saunders, the dietitian for the McDougall software at St. Helena clinic, constructed this recipe utilizing silken tofu because the major aspect. One model of silken tofu, Mori-Nu, is bought in so much supermarkets. 1 8-ounce package deal reduced-fat company silken tofu half teaspoon sugar 0.5 teaspoon salt half teaspoon ready mustard 2 teaspoons lemon juice 2 teaspoons vinegar mix all materials in a nutrition processor or blender. mixture until eventually thoroughly tender. this may take numerous mins. relax. in step with tablespoon: 15 energy; zero. 2 g protein; 1 g carbohydrate; zero. four g fats; a hundred and ten mg sodium Corn Butter Makes approximately 2 cups This golden unfold can be utilized instead of butter on bread, greens, and plenty of different meals. it truly is made with Emes Jel, a totally vegan product bought in traditional nutrients shops (see Product Guide/Resources). 2 teaspoons Emes Jel, or 1 0.5 teaspoons agar powder 1/4 cup chilly water 1 cup boiling water 1 cup cornmeal mush* 2 tablespoons uncooked cashews 0.5 teaspoon salt 2 teaspoons lemon juice 1 tablespoon finely grated uncooked carrot 1 teaspoon dietary yeast (optional) position the Emes Jel or agar powder in a blender with the chilly water and enable stand three to five mins. upload 1 cup boiling water and mix to dissolve. upload final components and strategy until eventually absolutely tender (this is vital and should take a number of minutes). Pour right into a serving jar or dish and canopy. kick back. according to tablespoon (with cashews): 7 energy; zero. 2 g protein; 1 g carbohydrate; zero. three g fats; 36 mg sodium White Sauce Makes 2 cups Use this sauce to make mashed potatoes or creamed spinach or the other recipe requiring a white sauce. 2 cups soy milk 0.5 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon salt three tablespoons rice flour 1/4 cup potato flour 1 cup Corn Butter Pour the soy milk right into a blender.