Low-Fat and Fiber Cooking

On Thursday October 16 we were pleased to sponsor Rose Lee of the Cancer Project who showed some informative videos about the value of a low-fat, high fiber diet. She also served four sample dishes that were fabulous. The recipes for three of them are below. (Check out the Sun Chronicle article.)

The video on fiber said that we should aim for 40 grams of fiber a day. This is not going to be easy unless one eats All Bran which is 20 grams for one serving. Most fruits are 2-3, vegetables 3-4, beans/legumes 5-6 and whole grains 2-3 so that you would need to have one serving of each at a meal to make the 40. You could move the vegetables and some legumes to a snack. Unfortunately it is often hard to get all the nutritional information you need. Here are some cookbooks that list nutritional information with their recipes.

Also check out the websites The Cancer Project and Physicians Committee for Responsible Medicine. The PCRM group rated weight loss diet books in 2003:

Diet Book Ratings

FIVE STARS—Outstanding


Here are the recipes we tasted.

Hummus — Makes about 2 cups. Use as a sandwich filling, a dip or a spread.

  1. 1 can garbanzo beans, drain and reserve liquid. Rinse beans.
  2. 2 tbsps tahini (sesame butter)
  3. 1/4 cup lemon juice
  4. 3 scallions chopped
  5. 1 tbsp garlic (about 3 cloves) chopped
  6. 1 tsp cumin
  7. 1/2 tsp black pepper

Optional 1/2 cup roasted red peppers.

Put all ingredients in food processor and process until smooth. Add reserved bean liquid for a smoother consistency. Spread on whole-wheat pita bread or serve as a dip for vegetables.

44 calories per 2 tbsps: 2 gm protein; 6 gm carbohydrates; 1.5 gm fat; 29 mg sodium; 0 cholesterol

Easy Bean Salad — Serves 10.

  1. 1 15 oz can kidney beans
  2. 1 15 oz can pinto beans
  3. 1 15 oz can black-eyed peas
  4. 1 10 oz frozen pkg fordhook lima beans
  5. 1 cup frozen corn
  6. 1 large bell red pepper chopped
  7. 1/2 med. onion chopped
  8. 1 tsp salt
  9. 1 tsp pepper
  10. 1/2 cup low fat Italian salad dressing

Toss all the ingredients together. Serve cold or at room temperature. May be coverd and stored in the refrigerator for several days. (I have made something similar but added a couple tbsps of taco mix to the salad — it was really good.)

176 calories a serving: 9.7 g protein; 31 g carbs; 2.2 g fat; 508 mg sodium; 0 cholesterol. There are probably at least 9 g of fiber judging by the bean cans.

Chocolate Mousse — Serves 8. This was fabulous!

  1. 1 cup semi-sweet NON-DAIRY chocolate chips
  2. 1/2 cup soy or other non-dairy milk
  3. 1 pkg Mori-Nu silken tofu (firm or extra firm)
  4. 1/3 cup sweetener of your choice
  5. 1/2 tsp vanilla extract

Combine chocolate and non-dairy milk in microwave safe bowl (or use a double boiler) and melt, stirring often.  Remove from heat or microwave. Crumble tofu in a blender or food processor. Add melted chocolate and non-dairy milk, sweetener and vanilla. Process until completely smooth, pausing blender to scrape down the sides and under the blade as necessary. Chill mixture for at least an hour in serving bowls or add to a graham cracker crust for a pie. Garnish with fruit.

You can also add a banana to the blender at the same time.

There was no listing for nutrition probably because it would depend on what sweetener you use. If someone makes it, maybe he or she can get the information from the packages to tell us what’s in it.


We did not get a recipe for the stir fry she made. She did use vegetarian Better Than Bouillon soup and ginger for flavorings and the usual kitchen-sink of vegetables. Some reviews on line say that the bouillon is too salty so check it out if you are on a low sodium diet.