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(1 cup) fresh or canned pineapple, chopped into -inch pieces
(1 cup) reduced-fat Cheddar cheese, shredded
(1 ounce) julienned prosciutto
(1 stick) corn-oil margarine, softened
(1 stick) unsalted butter, at room temperature, plus more if needed
(1-2 bags) mixed baby greens
(1/2 cup) cold butter, sliced
(1/2 inch each) whole-wheat baguette, toasted
(1/2 of a 4-ounce can) diced green chilies
(1/2 pound) shiitake mushrooms, stems removed and sliced
(1/2 pound) sugar snap peas, trimmed
(1/2cup) reduced-fat cheddar cheese, shredded
(10.1-ounce) box reduced-fat devil's food cake mix
(11 or 15 oz.) DOLE Mandarin Oranges, drained
(12-ounce) bottle dark German beer (or equivalent amount low-fat beef broth)
(14 oz.) diced tomatoes
(14.5-ounce) can reduced-salt chicken broth
(15 ounces) black beans, rinsed and well drained
(15 ounces) kidney beans, rinsed and drained
(15 oz.) black beans, drained & rinsed
(15 oz.) DOLE Mandarin Oranges, drained
(15 oz.) Great Northern (or cannellini) beans, drained & rinsed
(15 oz.) kidney beans, drained & rinsed
(15-ounce) can baby corn, drained
(16 ounces) chicken breast (2 breasts cut in half)
(16 ounces) frozen Asian vegetable blend (such as broccoli, carrots and sugar snap peas)
(16-ounce) can whole, peeled tomatoes
(2 packages)
(2 pounds) all-purpose flour, cold
(2 to 2 1/2 pounds)
(20 oz.) DOLE® Pineapple Chunks, drained
(28 ounces) crushed tomatoes
(28 oz./each) crushed tomatoes
(28- ounce) can diced tomatoes with their juice
(28-ounce) can whole plum tomatoes, drained
(4 ounces) Ciabatta, semolina, or French bread
(4 ounces) mini-chocolate chips
(4-ounce) boneless pork chops, about 1/2-inch thick, well trimmed
(4-ounce) salmon fillets, about 1 1/2 inches thick
(4-ounce) skinless, boneless chicken breast halves (or skinless pheasant or duck breast
(4-ounce) skinless, boneless chicken breasts, about 1 pound
(46 oz.) DOLE® Pineapple Juice
(6 ounces) frozen lemonade concentrate, thawed
(6 oz.) vanilla low fat yogurt
(6-ounce) container peach soy yogurt
(6-ounce) container Weight Watchers Nonfat Amaretto Cheesecake yogurt
(6-ounce) fresh tuna steaks
(6-ounce) salmon fillets, skinned
(8 ounce) package fat-free cream cheese
(8 ounce) packages regular cream cheese
(8 ounces) lowfat cream cheese (Neufchatel), at room temperature, cut into chunks
(8 oz.) sliced water chestnuts, drained & rinsed
(about 1 oz.) sliced dried shitake mushrooms
(about 1/2 cup) Gorgonzola cheese, crumbled
(about 15) snow peas, sliced lengthwise
(about 3 links) sweet Italian turkey sausage, casings removed
(about 3/4 cup) canned crab
(about 3/4 pound) asparagus, trimmed and cut into 1-inch pieces
(about 3?4 cup)
(about 6 ounces) broccoli florets
(about 6 oz.) sliced fresh shitake mushrooms
(about 8 ounces) orzo
(apricots, cherries, raisins, plums, or cranberries), finely chopped
(packed) flat-leaf parsley
(packed) fresh basil leaves
(packed) spinach leaves, chopped

*These ingredients can be found in the Asian-food section of supermarkets.

- 6 ice cubes
-- Robin Vitetta-Miller, M.S., and Gregory Epstein

...blackberries? Try raspberries or strawberries
...cherry tomatoes? Try chopped orange bell peppers
...fresh corn? Try cooled, diced roasted fingerling potatoes
...nectarines? Try peaches or apples
...red endive? Try radicchio
...Swiss chard? Try spinach

/2cup orange juice
/2teaspoon finely grated lime zest
/4teaspoon each salt and freshly ground black pepper

2 14.5-ounce cans diced tomatoes
2 14.5-ounce cans reduced-sodium chicken broth
2 15-ounce cans black beans, rinsed and drained
2 8-ounce cartons egg substitute
2 garlic cloves
2 large (about 12 ounces each) unpeeled russet potatoes, washed and patted
2 large or 5 small scallops
2 large slices whole-wheat sourdough bread, toasted and cut into 1-inch squares (you may substitute regular whole-wheat bread)
2 medium cloves garlic
2 packed cups baby spinach leaves
2 packed cups coarsely chopped curly endive or baby spinach leaves
2 tablespoons organic cornmeal, for the baking sheet
2 to 3 tablespoons extra virgin olive oil
2 to 3 tablespoons minced walnuts (optional)
2 to 3 tablespoons olive oil for the pan
2 to 3 tablespoons pine nuts, lightly toasted (optional)
2 to 4 tablespoons ice water
2 to 4 tablespoons water
2 whole cloves
2 whole eggs plus 6 egg whites
2% milk
2& milk
2-3 garlic cloves, minced
2-3 tablespoons fresh lemon juice
2-inch pineapple chunks
2-inch slider or King's Hawaiian rolls
2-inch-long, 1/2 -inch-thick chunk honeycomb
2-ounce whole-grain rolls
2-percent milk
2-pound boneless cooked ham
2/3 scallions, thinly sliced
24-ounce package precooked, fat-free polenta
2teaspoons Dijon mustard
2–3 large Italian eggplant, tops and
2–4 tablespoons organic evaporated cane juice or organic sugar, available in health food stores (optional)

3 1/2 to 4 pounds beef tenderloin, trimmed
3 3/4-ounce packages cellophane or bean thread noodles (or angel-hair or capellini pasta, if desired)
3 medium cloves garlic
3 packed cups baby spinach leaves
3 packed cups spinach
3 packed cups stemmed, chopped kale (1/2 pound)
3 to 4 tablespoons extra virgin olive oil
3 to 4 tablespoons olive oil
3- to 4ounce boneless, skinless chicken breasts (about 1 3/4 pounds total)
3-1/2 cups low-sodium vegetable broth, divided
3-6 ounce cans chunk light tuna in water, drained
3-ounce package light cream cheese, softened
3-ounce salmon fillets
3/4 to 6 3/4 cups water
3/4-inch-thick baguette slices, cut into 1/2- to 3/4-inch cubes
3?4 cup shredded
3g Paprika

4 2-ounce slices whole-grain bread, cut into 1-inch cubes
4 4 3/8-ounce cans boneless, skinless sardines, packed in olive oil, drained
4 medium-sized garlic bulbs, cloves separated and peeled (otherwise left whole)
4 packed cups arugula, chopped
4 thick slices ciabatta or peasant loaf
4 to 6 cloves of garlic chopped
4(6-ounce) skinless, boneless chicken breasts
4-5 sprigs fresh cilantro
4-inch round, whole-grain rolls, tops sliced off and centers hollowed out
4-inch whole-wheat pita pockets
4-ounce ahi tuna steaks
4-ounce boneless, skinless chicken breasts each sliced into 4 strips (or 1 lb. chicken breasts sliced into 16 strips)
4-ounce center-cut cod fillets
4-ounce fresh or frozen skinless, boneless salmon fillets, about 1 inch thick
4-ounce jar sliced roasted red peppers, drained
4-ounce salmon fillets, about 1 1/2 inches thick
4-ounce salmon fillets, about 1-inch thick
4-ounce skinless, boneless chicken breast halves
4-ounce trout fillets (skin on one side)*
4-ounce tuna steaks (about 1-inch thick)
4-ounce wedge savoy cabbage
4-ounce whole-wheat baguette
4-oz. halibut fillets
4–5 sprigs fresh chives

5 lemon slices
5 to 6 cups sliced fruit--peeled, if necessary (2 1/2 to 3 pounds)
5- to 6-ounce trout fillets, with skin
5-ounce cod fillets
5-ounce halibut fillets, about 1 inch thick
5-ounce salmon fillets, about 1 1/2 inches thick
5-ounce tilapia fillets (substitute halibut, if desired)
5-ounce trout fillets
530-587-8688

6 3/4-ounce bag rice-flour noodles (also called rice sticks)
6 to 8 medium cloves of garlic, minced
6- to 7-pound roasting chicken, giblets removed and discarded
6-inch corn tortillas
6-inch toasted pitas, broken into bite-size pieces
6-inch whole-wheat hoagie rolls, split; 8 slices whole-wheat bread; or 2 whole-wheat pita bread rounds, halved crosswise and spl
6-inch whole-wheat or spinach tortillas
6-inch whole-wheat submarine rolls
6-inch whole-wheat tortillas
6-inch-square egg-roll wrappers
6-ounce boneless, skinless chicken breasts
6-ounce can tomato paste
6-ounce can water-packed tuna
6-ounce cans chunk white tuna in water, drained
6-ounce chicken breasts, pounded thin
6-ounce container nonfat vanilla yogurt
6-ounce container of Yoplait Coconut Cream Pie-flavored lowfat yogurt
6-ounce salmon fillets
6-ounce skinned chicken breast halves
6-ounce striped bass fillets, about 1 inch thick
6-ounce tilapia fillets
6-ounce yellowfin tuna fillets
6-ounce, 3/4-inch-thick red snapper fillets with skin
6-oz boneless, skinless chicken breasts

7-ounce can fat-free whipped toping (Reddi Whip)
7-ounce jar roasted red peppers, drained and thinly sliced
7-ounce jar water-packed, roasted red peppers, minced, liquid reserved
7-ounce package amaretti cookies, crumbled

8 thin slices unsalted fresh mozzarella (about 4 ounces total)
8 thin tomato slices (1 medium tomato)
8-inch flour or whole-wheat tortillas
8-inch round sheets rice paper
8-inch whole-wheat tortillas
8-lb seedless watermelon cut into 1 1/2-inch chunks
8-ounce box uncooked whole-wheat elbow macaroni
8-ounce can sliced water chestnuts, drained
8-ounce carton light sour cream
8-ounce container fat-free sour cream
8-ounce container nonfat plain yogurt
8-ounce king mackerel or trout fillet, skinned and cut into 1/2-inch cubes
8-ounce package fat-free cream cheese
8-ounce package tempeh
8-ounce packages fat-free cream cheese, softened
8-ounce pork tenderloins, cut crosswise into 1-inch-thick slices
8-ounce salmon fillet, about 1-inch thick
8-ounce whole-grain baguette, halved horizontally
8.8-ounce bag Japanese buckwheat soba noodles, such as Eden Foods brand

9-inch refrigerated pie crust (such as Pillsbury), rolled into 24 equal-sized balls
9-inch refrigerated pie crust, or make your own
9-inch spring-roll wrappers
90 percent lean
93% lean ground turkey

For the croutons

Burgers:
1 cup baby spinach, washed and spun dry
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<a href="http://www.shape.com/recipes/57">Citrus Cilantro Dressing </a>(see recipe below)
<a href="http://www.shape.com/recipes/6256">Chicken Breast, plus 1/2 cup cooked bell peppers*</a>
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 Fruit filling
Apple-Chicken Salad 
Breakfast burrito recipe
Can't Find
Chocolate Glaze
Crisp Topping
Croutons
Curried Honey Mustard
Dressing:
DRESSING
FOR THE CAKE
FOR THE DIPPING SAUCE
For the dressing:
For the salad:
FOR THE SUMMER ROLLS
FOR THE WHIPPED CREAM
Gnocchi Recipe
Homemade salsa recipe
Low-Fat Peanut Sauce
Mango Chutney
Mayo
Note: The tomatillo (aka husk tomato) is a small green fruit, similar to a tomato, with a paperlike husk. A traditional ingredient in Mexican cooking, it makes a delicious salsa. 
Note: Crushed candy canes make a pretty garnish for this luscious dessert.
Note: To make a thinner sauce to serve over linguine instead of rice, increase chicken broth to 3/4 cup.
Nutrient note Chicken is an excellent source of high-quality lean protein, brown rice is rich in fiber and B vitamins, and sour cream offers bone-building calcium.
Nutrient note Don't let the fat content of avocados scare you: Most of it is the healthy monounsaturated kind, and these fruits are loaded with protein, iron, calcium and vitamins A and C.
Nutrient note Egg whites are an excellent source of high-quality protein, with 4 grams per egg white.
Nutrient note Frisée has a mildly bitter taste that is the perfect counterpoint to the delicate flavor of butterhead lettuce. Together, they provide a folate boost for your immune system.
Nutrient note The dressing is an excellent lowfat source of calcium and protein; the salad is composed of low-calorie ingredients that are high in vitamin A (tomatoes, lettuces) and folate (eggs, cucumbers).
Nutrient note This salad is loaded with soy (miso, soy sauce, edamame), which contains isoflavones that may reduce the risk of many forms of cancer.
Pan-Seared Trout offers 32 g of protein per serving.
Pickled Red Cabbage
Pork Burgers
Salad:
Salad
Sauce
Souffle: 2 cups sweet potatoes, mashed
Tapenade
Topping:
Tuna Burgers
 Turkey and Swiss Sandwich
 Spiced Bulgur:
 Sweet Beet Vinaigrette:
 Raspberry Sauce
 
1 clove garlic, minced
1 package baby spinach (about 10 oz.) 
1/4 cup dried cranberries
1/4 cup feta cheese
1/4 cup red onion, sliced
1/4 cup seasoned breadcrumbs
1/4 cup skim milk
1/4 cup sliced almonds
1/4 cup whole-wheat flour
1/8 cup grated Parmesan cheese
1/8 teaspoon pepper
2 4-ounce fresh cod fish fillets, 1/2-inch thick 
2 packets of Splenda
3 tablespoons balsamic vinegar 
8 oz. raw shrimp, peeled and deveined
A pinch of salt
Cornmeal for sprinkling
Nonstick cooking spray
Two pinches of pepper
<h2>Now that you’ve assembled your ingredients for your Greek chicken wrap recipe, check out these quick and easy healthy cooking instructions.</h2> Healthy eating doesn’t need to be complicated! You make the dip, you make the wraps and you’re done.
Lemon Oil
Vinaigrette
 1 package (16 ounces) rotini, fusilli or shell pasta
 1 1/4 cups blanched almond flour
 1/4 cup quick cooking oats
 3 tablespoons oil
1 1-pound Cornish game hen
1 bunch rhubarb
1 can (20 oz.) DOLE® Pineapple Chunks
1 cup bottled baja chipotle marinade, divided
1 cup Pineapple Juice
1 cup sugar
1 cup walnuts
1 jar (24.5 oz.) DOLE® Sliced Peaches
1 jar (24.5 oz.) DOLE® Tropical Fruit
1 pkg. (6 oz.) DOLE® Tender Garden or 7 Lettuces or other DOLE Salad Variety
1 pound brussels sprouts
1 teaspoon olive oil
1/2 cup chopped basil
1/2 cup crushed pineapple, well drained or chopped mango
1/2 cup hazelnuts
1/4 cup flour
2 tablespoons butter
2 tablespoons butter, melted
2 tablespoons extra-virgin olive oil
2 tablespoons olive oil, divided
2 teaspoons cornstarch
2 teaspoons extra-virgin olive oil
2/3 cup brown basmati rice
3 cups cherry tomatoes, quartered
3 cups water
3 medium Golden Delicious apples,
3 pounds bone-in chicken parts
3 tablespoons olive oil
3/4 cup Ocean Spray® Ruby Red Grapefruit Juice Drink
3/4 cup wild rice
4 bone-in pork chops, 1/2-inch thick (about 1 1/2 pounds)
4 large eggs
4 teaspoons extra-virgin olive oil, divided
5 1/2 cups low-sodium chicken stock or broth
8 ounces penne pasta
For marinade and steak
FOR THE MEAT LOAF
For the Shortbread
For the soup
For the Tilapia
FOR THE VEGETABLES 
For the vinaigrette
Adapted from Indigo
Butter for pan
Cooking spray
Dressing:
For the blackberry sauce
For the Chicken
For the Tilapia
Low fat cheesecake filling
strong>For the Blackberry Sauce
Dressing
Bourbon Sauce:
Chicken Pizza Wrap
Chocolate Soufflé
Dressing
FOR THE CHERRY COMPOTE
FOR THE TART
Jalapeño Vinaigrette:
Marinade:
Roasted Garlic Potatoes:
Salad
Spinach Salad
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6 oz. sherry shallot vinaigrette:
1 tablespoon vegetable oil
Filling
For Crust:
For Filling and Topping:
For the beans:
For The Burgers
For the cake
For the chutney
For The Cilantro Sauce
For The Coleslaw
For the compote
For the dip
For the eggplant
For the Filling
FOR THE FISH 
For The Pico de Gallo
FOR THE POTATOES
For the salad 
For the sauce
For the Soufflé
Gremolata
Healthy eating ingredients for the wraps
Healthy eating tip: You can replace the rice in this recipe with any small-cut whole-wheat pasta, like ronini or conchigliette, and the dish will still fit well within your balanced healthy diet.
Ingredients for the icing on your healthy cupcakes 
Kugel
Roasted-Tomato Vinaigrette
Topping
Tropical Salsa:

a 14-ounce round whole-wheat bread loaf, cut into four slices
A drop of vanilla (optional)
A pinch of saffron (optional)
About 12 fresh sage leaves, tied together with a bag tie or string
About a dozen medium mushrooms, sliced
acacia or orange blossom honey
acorn squashes, halved and seeded
active dry yeast
Adapted from Gillie's Restaurant
Additional powdered sugar and
adobo seasoning with cumin, or ground cumin
agave
agave nectar
agave nectar (or honey)
agave nectar or honey
aged balsamic vinegar
Aioli sauce
alfalfa or sunflower sprouts
all purpose flour
all-fruit raspberry jam
all-natural chopped tomatoes
all-purpose flour
all-purpose potatoes, peeled and diced
allspice
all–purpose flour
almond extract
almond flour (available at specialty stores)
almond meal (or fine almond flour)
almond milk
almond paste
alphabet pasta (or any small pasta)
amaretti cookies (such as Amaretti di Saronno) or use almond biscotti or any crunchy almond-flavored cookie
anchovies, or 1 1/2 tsp anchovy paste
anchovy fillets, rinsed and mashed or 1 t anchovy paste
and chopped (about 3/4 cup)
and cut into 1/4-inch-thick slices
and thinly sliced
apple (granny smith or Fiji)
apple (unpeeled), chopped
apple cider
apple cider vinegar
apple juice
apple, peeled, seeded, and diced
Apple-Balsamic Drizzle
apple-cider vinegar
apples, chopped
applesauce
apricot preserves
apricot spread (100 percent fruit)
Aqua Grille
Arborio (short-grain) rice
Armenian low-carb flatbread (optional)
artichoke hearts, drained and rinsed
artichoke hearts, rinsed and chopped
arugula
Asian (toasted) sesame oil
Asian chile sauce
asparagus
asparagus spears
asparagus spears, trimmed 
asparagus, bottoms trimmed,
asparagus, reserve 1/4 cup of tips for garnish
asparagus, trimmed
assorted cut-up vegetables, such as potatoes, carrots and onions 
assorted dried fruit
assorted vegetables, such as broccoli florets, red bell pepper strips and snow peas
assorted vegetables, such as broccoli florets, sliced carrots, bell pepper strips, cherry tomato halves and red onion slices
ATHENOS® Traditional Crumbled Feta Cheese
avocado
avocado, peeled, pitted and cut into thin wedges
avocado, pitted, peeled, cut into large cubes
avocado, sliced
avocado, thinly sliced
avocados, peeled and pit removed
avocados, sliced
avocados, sliced

cabbage
cacao nibs
Cajun blackened seasoning for seafood
Cajun seasoning
Cake:
can chicken broth
can diced green chilies
can diced tomatoes, juice included
can stewed tomatoes
can tomato paste
Canadian bacon (about 1 ounce)
candied ginger, chopped
candied ginger, minced
canned
canned artichoke hearts, halved
canned black beans
canned black beans, rinsed and drained
canned black-eyed peas,
canned chicken broth
canned chickpeas
canned chickpeas (garbanzos), rinsed and drained
canned chickpeas, rinsed and drained
canned chipotle chilies, minced
canned chipotle pepper, seeded and chopped
canned diced tomatoes with Italian herbs
canned Italian or Spanish tuna packed in olive oil
canned kidney beans, rinsed and drained
canned light coconut milk
canned no-sodium black beans
canned no-sodium dark red kidney beans
canned pineapple juice
canned pumpkin
canned pumpkin purée (not sweetened pie filling)
canned stewed tomatoes
canned tomato sauce
canned white beans (Canellini), drained and rinsed
canned white beans, drained and rinsed
canned white beans, rinsed and drained
canned white beans, well-drained
canned whole-berry sweetened cranberry sauce
canned, sliced beets, drained and diced
canned, unsweetened sour cherries, drained
cannellini beans, canned or cooked
cannellini beans, drained and rinsed
Canola cooking spray
canola oil
canola oil for the waffle iron
canola oil, divided
canola oil For salad
canola or olive oil
canola or vegetable oil
Canola-oil spray
cans black beans
cantaloupe, diced
capers
capers, drained
capers, rinsed
capers, rinsed and chopped
cardamom
carrot juice
carrot, cut into 1-inch pieces
carrot, cut into matchstick-size pieces
carrot, diced
carrot, julienned or grated
carrot, peeled and cut in small pieces
carrot, peeled and cut into 1/2-inch pieces
carrot, peeled and diced
carrot, peeled and finely diced
carrot, shredded
carrots
carrots, 1/4 inch dice
carrots, 1/4 inch slice on the diagonal
carrots, chopped
carrots, cut into 1 1/2-inch pieces
carrots, diced (about 1/4-inch diameter)
carrots, finely shredded
carrots, grated
carrots, peeled and chopped into 1-inch pieces
carrots, peeled and cut into 1-inch pieces (about 6 cups)
carrots, peeled and diced
carrots, peeled and shaved into long strips
carrots, peeled, sliced
carrots, sliced 1/4 inch thick on the diagonal
carrots, sliced into rounds
cauliflower florets
cayenne
cayenne or chipotle pepper
cayenne pepper
Cayenne pepper to taste
cayenne pepper, or more to taste
celery root (celeriac), about 1/4 pound, peeled and cut into 2-inch chunks
celery seed
celery stalk, chopped
celery stalk, cut in small pieces
celery stalk, diced
celery stalks
celery stalks, chopped
celery stalks, chopped into 1-inch pieces
celery stalks, diced
celery stalks, roughly chopped
celery, chopped fine
celery, diced
celery, finely chopped
celery, thinly chopped
center-cut salmon fillet, sliced into 6 even squares
Champagne
champagne vinegar
Champagne, chilled
cheese (plus more for garnish)
Chef Meg's Taco Seasoning*
cherries, finely chopped
cherry or grape tomatoes
cherry or grape tomatoes, halved (about 2 ounces)
cherry tomato
cherry tomatoes
cherry tomatoes, cut in half
cherry tomatoes, halved
cherry tomatoes, halved (optional)
cherry tomatoes, quartered
chicken
chicken breast
chicken breast on the bone
chicken breast, boneless and skinless
chicken breast, pounded and cut into 2-inch cubes
chicken breasts on the bone with skin, trimmed of excess fat (each should weigh about 1 1/2 pounds)
chicken breasts, boneless -inch thick
chicken breasts, boneless and skinless, poached, and cubed into 1/2 inch squares
chicken broth
chicken or vegetable stock
chicken sausages (about 5 ounces total)
chicken stock
chicken stock or broth, low sodium
chicken stock, low sodium
chicken, necks and backs
chicken-breast halves, skinned
chile flakes
chiles
Chili flakes to taste
chili paste
chili powder
chili powder (not chili seasoning), or 1/8 teaspoon cayenne pepper
chili-garlic paste
chilled salted butter, cut into bits
Chinese black beans, rinsed and coarsely chopped
Chinese julienned cabbage
Chinese long green beans
Chinese rice wine or dry sherry
chipotle (or your favorite salsa)
chipotle chili powder
chipotle chilies in adobo, minced, plus 2 tsp adobo sauce (from 7-ounce can)
chipotle pepper in adobo sauce with 1 teaspoon sauce from can
Chipotle peppers
chives
chives, divided
chives, minced
chocolate chips
Chocolate Souffle
chocolate soy milk
Chocolate syrup (optional)
chocolate wafers
chocolate-covered coffee beans
chopped fresh cilantro
chopped
chopped almonds
chopped baby spinach
chopped baby spinach, plus 4 cups whole leaves
chopped basil
chopped basil, divided
chopped canned artichoke hearts (drained)
chopped carrot
chopped celery
chopped chives
Chopped chives or flat-leaf
chopped cilantro
chopped cilantro, divided
chopped cucumber
chopped dried Black
chopped fennel
chopped flat-leaf parsley
chopped fresh basil
Chopped fresh basil or parsley (optional)
chopped fresh chives
Chopped fresh chives (optional)
chopped fresh cilantro
Chopped fresh cilantro (optional)
chopped fresh cilantro 
chopped fresh cranberries (optional)
chopped fresh dill
chopped fresh flat-leaf parsley
chopped fresh ginger 3/4 pound center-cut salmon fillet, cut into four equal pieces
chopped fresh Italian (flat-leaf) parsley
chopped fresh Italian parsley
chopped fresh Italian parsley leaves
chopped fresh marjoram or 1 teaspoon dried marjoram
chopped fresh marjoram, or 2 teaspoons dried
chopped fresh mint
chopped fresh mint or basil
chopped fresh or frozen spinach
chopped fresh oregano
chopped fresh oregano or 1 teaspoon dried oregano
chopped fresh parsley
chopped fresh parsley leaves
chopped fresh parsley Salt and black pepper to taste
chopped fresh parsley
chopped fresh rosemary
chopped fresh rosemary (or 1/2 teaspoon dried)
chopped fresh rosemary or 1 tablespoon dried rosemary
chopped fresh rosemary, or 2 teaspoons dried
chopped fresh sage
chopped fresh sage (or 1/4 teaspoon dried)
chopped fresh sage, or 2 teaspoons dried
chopped fresh tarragon
chopped fresh thyme
chopped fresh thyme or 12 teaspoon dried
chopped fresh thyme, or 2 teaspoons dried
chopped garlic
chopped ginger
chopped green onion
chopped green onions
chopped green pepper
chopped hazelnuts or almonds
chopped Italian parsley
chopped jarred pepperoncini peppers
chopped jarred roasted red peppers
chopped jarred roastedred bell peppers
chopped lollo rosso (or other red-leaf lettuce)
chopped mint
chopped mint, for garnish
chopped nuts
chopped onion
chopped onions
chopped parsley
chopped parsleyt
chopped peanuts
chopped pecans
chopped pistachios
chopped pistachios (optional, for garnish)
chopped plum tomato, in juice
chopped portobello mushroom caps
chopped red bell pepper
chopped red onion
chopped ripe tomatoes
chopped roasted cashews
chopped roasted peanuts
chopped romaine lettuce
chopped rosemary
chopped scallions
chopped scallions (white and green parts)
chopped scallions, divided
Chopped scallions, for garnish
chopped shallots
chopped toasted walnuts
chopped tomato
chopped unsalted raw almonds
chopped walnuts
chopped walnuts (optional)
chopped walnuts 
chopped walnuts, chopped into fine pieces
chopped, fresh Swiss chard, rinsed well
chopped, toasted walnuts
chops or 1 rack of lamb (about 7 chops)
cider vinegar
cider vinegar (or more, to taste)
cilantro
cilantro for garnish
Cilantro leaves, for garnish
cilantro, chopped
cilantro, finely-chopped
cilantro, washed and chopped
cilantro
cinnamon
cinnamon or allspice
cinnamon stick
cinnamon stick (optional garnish)
cinnamon stick for garnish
cinnamon sticks
Cinnamon sticks (optional)
cinnamon 
cleaned mesclun lettuce
cleaned spinach leaves
cleaned, trimmed arugula leaves
clove garlic
clove garlic, minced
clove garlic, smashed
clove of garlic (optional)
clove of garlic, minced
clove of garlic, peeled
clove of garlic, roughly chopped 
cloves
cloves garlic
cloves garlic, chopped
cloves garlic, crushed
cloves garlic, halved
cloves garlic, minced
cloves garlic, minced, divided
cloves garlic, peeled
cloves garlic, peeled and cut in half
cloves garlic, pressed*
cloves garlic, sliced
cloves minced garlic
cloves of garlic, peeled and crushed
Club soda
coarse bread crumbs made from day-old French bread
coarse grind black pepper
coarse salt
Coarse salt and cracked black pepper to taste
coarse salt plus extra for seasoning the steak 1 tablespoon dried oregano
Coarse salt to taste
coarsely chopped basil leaves
coarsely chopped cashews, lightly toasted*
coarsely chopped dried apricots
coarsely chopped dried cranberries
coarsely chopped fresh cilantro
coarsely chopped fresh ginger
coarsely chopped fresh rosemary
coarsely chopped garlic
coarsely chopped green or red bell pepper*
coarsely chopped mint or cilantro
coarsely chopped orange segments
coarsely chopped pineapple
coarsely chopped unsalted pistachios
coarsely chopped walnuts
Cochi Americano
cocoa powder
coconut extract
coconut milk, regular or light
coffee liqueur
cold butter,
cold cooked brown rice
cold shrimp, cooked and peeled
cold unsalted butter
cold water
College Avenue, Blacksburg, VA
commercial pesto sauce
concentrate, thawed
confectioners sugar
confectioners' sugar
confectioners’ sugar
confectioners’ sugar (optional)
confectioners’ sugar for dusting (optional)
confectioner’s sugar
cooked <a href="http://www.shape.com/recipes/6258">Roasted Balsamic Vegetables*</a> * from last night's dinner
cooked Broiled Lemon-Dill
cooked brown lentils
cooked brown or white rice
cooked brown rice
cooked chicken breast, cubed
cooked chickpeas
cooked chickpeas (about one 15-ounce can)
cooked chickpeas (rinsed and drained if canned)
cooked instant brown rice
cooked instant white or brown rice
cooked lentils
cooked long-grain brown rice
cooked medium shrimp, peeled and deveined
cooked or canned chickpeas, rinsed
cooked or canned chickpeas, rinsed and drained
cooked pearl barley (prepare as directed on package
cooked quinoa
Cooked rice (optional)
cooked shrimp, peeled, deveined and finely chopped
cooked skinless chicken breast, diced
cooked turkey breast, diced
cooked white peas or navy beans (4 15-ounce cans, rinsed and drained)
cooked white rice
cooked, sliced chicken sausage
Cooking oil spray
Cooking spray
Cooking spray 2 fennel bulbs, cored and thinly sliced lengthwise
cored pineapple rings (about 3/4inch thick), fresh or canned in juice (about 1 pineapple)
coriander
coriander seeds
corn
corn (fresh or frozen)
Corn Chex or cornflakes
corn flakes
corn flakes or toasted rice cereal, crushed
corn kernels
corn kernels (1 medium-size ear)
corn kernels, fresh or frozen and thawed
corn kernels, fresh or thawed frozen
corn kernels, shucked from the cob or frozen, thawed
corn, fresh from cob
Corn-And-Shrimp Cakes
cornish game hens
cornmeal
Cornmeal for pan
Cornmeal for sprinkling
cornstarch
cornstarch 1 16-ounce bag frozen combination broccoli, corn and red peppers (cut up any large pieces)
Course salt
couscous
cracked black pepper
cranberries (2 cups)
cranberry apple chutney
cranberry juice
cranberry-orange relish (bottled on shelf or fresh in deli section)
cream of Tartar
creamy or chunky peanut butter
creamy peanut butter
crème fraiche
creme fraiche or 1 tablespoon low-fat buttermilk and 1 cup heavy cream
creme fraiche, or 1 tbsp low-fat buttermilk and 1 cup heavy cream
Creole or Cajun seasoning
Creole seasoning*
Crisp topping (recipe follows)
crispy rice cereal squares
crispy tortilla strips (See box at top right.)
croutons
Croutons (optional)
crumbled aged goat cheese
crumbled blue cheese
crumbled corn chips (like Tostitos)
crumbled feta
crumbled feta cheese Can't Find
crumbled feta cheese
crumbled feta cheese (2 ounces)
crumbled feta cheese (about 1/3 pound)
crumbled feta cheese (about 3.4 cup)
crumbled goat cheese
crumbled goat or feta cheese
crushed allspice
Crushed chipotle peppers
crushed pineapple, well drained
crushed red pepper
crushed red pepper flakes
crushed red pepper flakes (or cayenne pepper)
Crushed red pepper flakes to taste
crushed tomato
crushed tomatoes
crusty Italian bread (optional)
crystallized ginger, chopped
crystallized ginger, finely chopped
crystallized ginger, slivered
cubed bakery-style whole grain bread, dried overnight
cubed butternut squash
cubed eggplant
cubed fresh mango
cubed zucchini
cucumber (about 8 ounces)
cucumber chunks, peeled and seeded
cucumber slices
cucumber, diced
cucumber, julienned
cucumber, peeled and sliced
cucumber, peeled, seeded, and diced
cucumber, peeled, seeded, and thinly sliced
cucumber, roughly chopped
cucumber, skin on, diced
cucumber, thinly sliced
cucumbers, peeled and seeded, 1/4 inch dice
cumin
cumin seeds
cup (6 ounces) plain yogurt 
cup all-purpose flour
cup Arborio rice
cup baby spinach leaves
cup boiling water
cup canned black beans, rinsed well
cup canned chickpeas, drained and rinsed
cup canola oil
cup carrots, peeled and finely chopped 
cup chopped fresh cilantro
cup chopped fresh parsley
cup cilantro leaves, chopped
cup coconut oil
cup corn kernels, defrosted if frozen
cup crumbled low- fat feta cheese
cup dark brown sugar
cup diced button mushrooms
cup diced fresh poblano chili
cup diced onion
cup dry white wine
cup dry white wine, such as Pinot Grigio
cup finely chopped onion
cup finely chopped Spanish onion
cup fresh or frozen kernels, defrosted if frozen
cup fresh orange juice
cup freshly squeezed orange juice
cup frozen broccoli florets
cup garbanzo-fava bean flour
cup golden raisins
cup granulated sugar (preferably evaporated cane juice)
cup grated Parmesan cheese
cup honey
cup jarred pizza sauce
cup kalamata olives, pitted and coarsely chopped
cup lemon juice
cup low-fat ricotta cheese
cup low-sodium chicken broth
cup lowfat buttermilk
cup medium- grind bulgur
cup minced onion
cup mixed frozen berries (raspberries, strawberries, and blueberries)
cup nonfat yogurt
cup pesto (purchased or homemade) 
cup pitted kalamata olives, coarsely chopped
cup plain marinara sauce (jarred is fine)
cup plus 1 tablespoon extra-virgin olive oil, divided
cup pomegranate seeds (or other fruit)
cup potato starch (not flour)
cup quinoa
cup reduced-fat cream cheese
cup reduced-sodium chicken broth
cup reduced-sodium chicken broth or water
cup rice or white wine vinegar
cup salsa, preferably fresh
cup seasoned dry bread crumbs
cup slivered almonds
cup sour cream (low-fat if you prefer)
cup soy sauce
cup Spiced Corn, Roasted
cup sugar
cup unsalted peanuts
cup unsweetened applesauce
cup unsweetened cocoa powder
cup veal stock
cup vegan chocolate chips
cup vermouth or dry white wine
cup very cold water
cup walnuts
cup white wine
cup whole-wheat flour
cup whole-wheat panko (Japanese bread crumbs)
cup whole-wheat pastry flour
cup yogurt
cups (packed) shredded spinach (about 5 ounces)
cups all-purpose flour
cups chicken or vegetable stock, warmed
cups cooked and cooled rice
cups cooked quinoa*
cups dried black beans
cups granulated sugar
cups jarred marinara sauce, divided
cups low-sodium vegetable or chicken stock
cups lowfat buttermilk
cups of mung bean sprouts
cups red wine vinegar
cups Roasted Cauliflower (recipe follows)
cups water 
cups, plus 1 tbsp sugar
curacao
currants
currants (optional)
curry powder
curry powder (optional)
curry powder, preferably Madras
cut into 1-inch pieces
cut into pieces
cut-up salad-bar veggies (such as broccoli, mushrooms and bell peppers)

daikon sprouts
dark brown sugar
dark brown sugar, firmly packed
dark brown sugar, packed
dark chocolate
dark chocolate chips
dark chocolate-coated espresso beans, crushed, divided
dark corn syrup
dark sesame oil
dark sesame oil (don't use cold-pressed, which is lighter)
Dark sesame oil, drizzled to taste
dash Fee's Peach bitters
dashes Angostura orange bitters
dashes Fees orange bitters
dashes hot pepper sauce
dashi (a seafood stock; check the Asian food aisle for an instant variety) or low-sodium chicken broth
dates, chopped
dates, pitted
Decorations (dried currants, chopped pistachios, cinnamon candies, or colored sprinkles)
dial ginger, (muddled)*
diced butternut squash
diced carrots
diced celery
diced cooked chicken breast
diced cucumber
diced dried apricots
diced fresh tomatoes
diced Granny Smith apples (about 2 large apples)
diced green bell peppers
diced green pepper
diced hothouse (seedless) cucumber
diced Kalamata olives
diced Mexican Oaxaca cheese (or fresh mozzarella)
diced onion
diced oranges
diced papaya
diced pineapple
diced red bell pepper
diced red onion
diced ripe mango
diced ripe tomatoes
diced roasted red peppers (from water-packed jar)
diced shallots
diced Spanish onion
diced strawberries
diced sweet potato
diced tomato
diced tomato, divided
diced tomatoes
diced yellow onion
diced, fully-cooked chicken breast
Dijion mustard
Dijon mustard
Dijon-style mustard
dill pickle, chopped fine
dill, chopped
DOLE Kiwi fruit, peeled, halved and sliced
Don Julio Silver Tequila
double ladyfingers, split
drained capers
drained, rinsed, cooked black beans (canned is fine)
DRESSING
dried apricots, chopped
dried apricots, thinly-sliced
dried basil
dried black Chinese mushrooms or dried shiitake mushrooms
dried black or shiitake mushrooms
dried blueberries
dried cherries
dried cherries
dried cranberries
dried cranberries or dried
dried cranberries 
dried currants
dried figs, chopped
dried figs, coarsely chopped
dried fruit, any combination of raisins, dried cranberries, or chopped apricots or dates
dried hot chili pepper, any type (optional)
dried Italian herb seasoning
dried Italian seasoning
dried lavender buds, roughly chopped
dried marjoram or oregano
dried mustard
dried oregano
dried oregano (optional)
dried oregano (or any herb)
dried oregano, or more to taste
dried rosemary
dried rosemary (or any herb)
dried sage
dried shiitake mushrooms
dried shiitake mushrooms (about 14)
dried sour cherries (optional)
dried sweet cherries, pitted
dried thyme
dried thyme (or any herb)
dried white pea or navy beans, soaked overnight (or four 15-ounce cans, rinsed and drained)
dried wild mushrooms (such as shiitake or porcini)
dried, pitted dates, sliced
dried-fruit bits (such as Sunsweet), or chopped, dried apricots, apples, pears and plums
Drizzle of olive oil
dry bread crumbs
dry breadcrumbs
dry bulgur
dry lentils
dry lentils, preferably green or yellow
dry macaroni
dry millet
dry multigrain or whole-wheat penne
dry mustard
dry mustard powder
dry pasta (baby shells or elbows)
dry pastina (or any tiny pasta)
dry pearl barley
dry red wine
dry regular fusilli
dry roasted peanuts
dry roasted sunflower seeds
dry sherry
dry sherry or vermouth (optional)
dry white wine
dry white wine, like Pinot Grigio
dry whole-wheat fusilli
dry-roasted peanuts, chopped
Dumplings
Dutch process cocoa

each dried thyme and sage
each finely diced carrots, red pepper, celery, and onion
each of salt and freshly ground black pepper
each salt and freshly ground black pepper
each salt and ground pepper
each sea salt and black pepper
ear corn, husked
Earl Grey tea, brewed strong and cooled
ears (about 1 cup) fresh, raw corn , kernels sliced off cob
ears corn, in their husks
easpoon freshly ground
edamame, shelled
edible flower petals (such as marigolds, roses, nasturtiums and pansies)
egg
egg noodles
egg wash (1 egg whisked with 2 tablespoons water)
egg white
egg white or 2 tablespoons refrigerated egg whites
egg white, lightly beaten
egg white, whipped until frothy
egg whites
egg whites (beaten)
egg whites (or 1/4 cup egg substitute)
egg whites, at room temperature
egg whites, divided
egg whites, lightly beaten
egg whites
egg yolk
egg yolks
egg yolks, at room temperature
egg, beaten
egg, separated
eggplant, cut into bite-size pieces (about 1 cup)
eggplant, thinly sliced
eggs
eggs, beaten
eggs, lightly beaten
eggs, plus 3 egg whites
endive leaves
English muffins, toasted
English Peas, reserve 1/4 cup for garnish
escarole
evaporated cane juice
evaporated cane juice
evaporated cane juice (see sidebar, page 194)
evaporated skim milk
Extra dark chocolate for garnish
Extra minced parsley for serving (optional)
extra virgin olive oil
Extra virgin olive oil spray
extra- firm tofu, drained, patted dry, and mashed well
extra- virgin olive oil, plus more for the pan
extra-firm tofu, cut into 1/4-inch cubes
extra-firm tofu, drained, patted dry, and cut into -inch slices
extra-large eggs
extra-lean ground beef
extra-lean ground sirloin
extra-lean ground sirloin or ground buffalo (bison)
extra-virgin olive
extra-virgin olive oil Chicken Salad
extra-virgin olive oil
extra-virgin olive oil, divided

farfalle pasta (bow-tie pasta)
Farm-raised white or black-spotted grubs, live
farro, uncooked (or 4 cups already cooked)
fat free half-and-half
fat free mayonnaise
fat-free broth
fat-free Cheddar cheese, finely shredded
fat-free chicken broth
fat-free chicken broth or water
fat-free chicken or beef broth
fat-free chicken or vegetable broth
fat-free cottage cheese
fat-free cream cheese, room temperature
fat-free cream cheese, softened
fat-free evaporated milk
fat-free half-and-half
fat-free Italian dressing (vinaigrette style)
fat-free liquid egg substitute
fat-free mayonnaise
fat-free milk (or water)
fat-free mozzarella cheese, sliced into 8 fingerlike strips (cut 8-ounce square in half widthwise; cut each half into 4 sticks)
fat-free or lowfat Italian or ranch dressing
fat-free prepared marinara sauce
fat-free prepared whipped topping (refrigerated or defrosted from frozen)
fat-free ricotta cheese
fat-free sour cream
fat-free sour cream, such as Breakstone's
fat-free vegetable broth or water
fat-free vegetable or chicken broth, or water
fat-free, free-range chicken stock
fava beans
fennel bulb, cut into 1/2-inch wedges
fennel bulb, sliced
fennel bulb, thinly sliced
fennel bulb, trimmed and thinly sliced
fennel bulbs
fennel seed
fennel seeds
fennel seeds, crushed
fennel, thinly sliced
feta cheese
feta cheese, crumbled
feta cheese, crumbled (about 1/2 cup)
feta, crumbled
fettuccine
Fiber One cereal, crushed
fillets mackerel, skipjack tuna, or sea bass
fillets of mahi-mahi, tilapia, or catfish
filtered water
fine bread crumbs
fine sea salt
Fine zest of two lemons
fine, fresh bread crumbs (see Chef's Tips, right, for how-to's)
finely chopped
finely chopped and seeded jalapeno chilies (optional)
finely chopped carrot
finely chopped celery
finely chopped fresh basil
finely chopped fresh chives
finely chopped fresh cilantro
finely chopped fresh jalapeno or serrano chile pepper
finely chopped garlic
finely chopped green onion
finely chopped Italian parsley
finely chopped jalapeno pepper
finely chopped mixed fresh herbs, such as basil, fennel fronds, and oregano
finely chopped onion
finely chopped parsley
finely chopped pecans
finely chopped pine nuts
finely chopped red bell pepper
finely chopped red onion
finely chopped roasted cashews
finely chopped shallot
finely chopped shallots
finely chopped white onion
finely diced celery
finely diced onion
finely diced red bell pepper
finely diced red onion
finely diced shallots
finely grated lemon rind
finely grated lime zest
finely grated or minced fresh ginger
finely grated orange zest
finely grated orange zest (from one medium orange)
finely ground cornmeal
finely minced chives
Finely minced flat-leaf parsley to taste
finely minced fresh ginger
finely minced garlic
finely minced red onion
finely minced scallions
finely shredded Chinese (napa) cabbage or 2 cups hot cooked brown rice
finely shredded extra-sharp Vermont cheddar cheese
finely-grated lemon zest
fines herbes (aka "fine herbs," a traditional blend in most grocery-store spice sections)
fingerling potatoes, or 2 yellow-fleshed (Yukon gold) potatoes, cut into 1-inch strips
firm but ripe Bosc pears, peeled and cut into 1/4-inch slices
firm tofu
firm tofu, cut into bite-size cubes
firm tofu, drained, cut into ½-inch cubes
firmly packed brown sugar
fish or soy sauce
fish sauce
fish sauce (available in the Asian foods section of large grocery stores)
fish sauce* or low-sodium soy sauce
fish stock
flaked whole grain cereal
flaked whole grain cereal or cereal and lowfat granola mixture
flaked whole-grain cereal
flank steak
flat-leaf parsley leaves, lightly packed
flat-leaf parsley, lightly packed and chopped
flax meal
flax seed meal
flax seeds, ground
flaxseed meal
flaxseed oil, like Barlean's Omega-Twin Oil
flour
flour, divided
Flour, for rolling dough
Food coloring (optional)
FOR THE ARTICHOKE PURÉE
For the Carrots
FOR THE CHICKEN KEBABS:
For the chutney:
FOR THE CORN-TOMATO TOPPING
FOR THE DRESSING
FOR THE FILLING:
FOR THE GLAZE:
For the lamb:
FOR THE MAYONNAISE 1 cup mayonnaise
FOR THE MUSHROOMS
FOR THE PIE:
FOR THE PINAPPLE SALSA
FOR THE PORK
FOR THE PUFF PASTRY:
For the soufflé
FOR THE TOPPING:
Foster's Market
Four Roses Bourbon*
fresh (or frozen and defrosted) black-eyed peas
fresh (or jarred) sour cherries, washed and pitted
fresh arugula, coarsely chopped
fresh asparagus
fresh baby spinach, cleaned and stemmed
fresh baby-spinach leaves
fresh basil
fresh basil leaves
fresh basil leaves, chopped
fresh basil leaves, coarsely chopped
fresh basil leaves, coarsely chopped
fresh basil leaves, finely chopped
fresh basil leaves, patted dry
fresh basil leaves, torn
fresh basil leaves, torn, plus extra whole leaves for garnish
Fresh basil or rosemary for garnish (optional)
fresh basil, chopped
fresh basil, finely chopped for garnish
fresh basil, minced
fresh black pepper, to taste
fresh blackberries Can't Find
fresh blackberries
fresh blueberries
Fresh bread crumbs, optional
fresh broccoli
fresh broccoli florets
fresh button mushrooms, stems trimmed, caps chopped
fresh cherries, pitted
fresh chili peppers, stemmed, seeded and chopped
fresh chopped basil
fresh chopped cilantro
fresh cilantro
fresh cilantro leaves
Fresh cilantro leaves for garnish
fresh cilantro leaves, chopped
Fresh cilantro sprigs (optional)
fresh cilantro, chopped
fresh cilantro, chopped, plus whole leaves for garnish
fresh corn kernels
fresh corn kernels (from 1 cob)
fresh crabmeat (such as blue crab or Dungeness)
fresh cracked black pepper
fresh cranberries
fresh dill weed
fresh dill, chopped
fresh egg whites or cup liquid egg whites
fresh flat-leaf parsley, roughly chopped
fresh garlic, minced
fresh ginger
fresh ginger, minced
fresh ginger, peeled
fresh goat cheese
fresh green beans, cut into 1-inch pieces
fresh greens, stemmed if necessary, and coarsely chopped
fresh ground black pepper
Fresh ground black pepper to taste
fresh ground nutmeg
fresh herb sprigs, such as sage, thyme, or parsley
Fresh herbs, such as tarragon, parsley, or chives, or fresh spinach, chopped (optional)
fresh Italian (flat-leaf) parsley, roughly chopped
fresh Italian parsley
fresh Italian parsley, chopped
fresh Italian parsley, coarsely chopped
fresh Italian parsley, or 2 tsp dried, chopped
Fresh lavender buds for garnish
fresh lemon balm or mint, chopped
fresh lemon juice
fresh lemon juice (from 1 lemon)
fresh lemon juice (or more, to taste)
fresh lemon juice, or more to taste
fresh lime juice
fresh limejuice
fresh lump crabmeat
fresh mango, diced (about 2 ripe mangoes)
fresh mint
fresh mint leaves
Fresh mint leaves (optional)
Fresh Mint Sauce
fresh mint sprigs (optional)
Fresh mint sprigs (optional)
fresh mint, chopped
fresh mint, chopped (optional)
fresh mint, roughly chopped
fresh mung bean sprouts
fresh New Mexico green chiles (or substitute 3/4 pound green chiles and 3/4 pound cubanelle peppers)
fresh or canned pineapple chunks (if canned, drain first)
fresh or canned pineapple chunks (in their own juices)
Fresh or dried basil (or any herb)
fresh or dried cilantro
fresh or frozen baby peas
fresh or frozen blueberries
fresh or frozen green peas, thawed
fresh or frozen raspberries, slightly thawed
fresh or frozen small broccoli florets
fresh or frozen sweet peas
fresh orange juice
fresh Parmesan cheese, grated
fresh parsely leaves, chopped
fresh parsley
fresh parsley leaves, packed
fresh parsley, chopped
fresh parsley, roughly chopped
fresh parsley
fresh pasta
fresh raspberries
fresh raspberries (about 3 cups)
fresh raspberries, divided
fresh rhubarb
fresh rosemary
fresh rosemary leaves
fresh rosemary, chopped
fresh sage leaves
fresh salmon fillet (or two 6-ounce cans, drained)
fresh shelled or frozen peas
fresh shiitake mushrooms, stemmed, each cap quartered, or button mushrooms
fresh sliced strawberries
fresh spinach
fresh spinach (or about 4 cups), chopped
fresh spinach leaves, rinsed and spun dry
fresh spinach leaves, thinly sliced
fresh spinach leaves, torn and patted dry
fresh spinach, cut into thin ribbons
fresh spinach, stems trimmed, leaves rinsed well and chopped
fresh strawberries, sliced
fresh sweet cherries, pitted (or frozen cherries, thawed and patted dry)
Fresh tarragon or thyme to taste
fresh tarragon, chopped
fresh thyme leaves
fresh thyme leaves or 1/2 teaspoon dried thyme
fresh thyme leaves, or 1 teaspoon dried
fresh thyme leaves, plus whole thyme sprigs (optional)
fresh thyme, chopped fine
fresh tomato
fresh watercress
fresh whole-wheat bread crumbs (about 2 slices of bread)
Fresh, chopped cilantro
fresh, thinly-sliced fresh fruit (such as apples and pears) or berries
fresh-peeled ginger, minced
fresh-squeezed lemon juice
freshly chopped oregano
freshly chopped parsley
freshly cracked pepper
freshly grated
freshly grated ginger
freshly grated lemon zest
freshly grated nutmeg or 1/4 tsp ground nutmeg
freshly grated nutmeg 
freshly grated Parmesan
Freshly grated parmesan cheese
freshly grated Parmesan, mozzarella or cheddar cheese
freshly grated Parmigiano-Reggiano
Freshly ground black pepper
freshly ground
freshly ground back pepper to taste
freshly ground black pepper 1/2 teaspoon paprika
freshly ground black pepper
Freshly ground black pepper and cayenne to taste
Freshly ground black pepper to taste
Freshly ground black pepper to taste (optional)
freshly ground black pepper, or to taste
Freshly ground black pepper, to taste
Freshly ground black pepper
freshly ground cinnamon
freshly ground ginger
freshly ground pepper
Freshly ground pepper (optional)
freshly ground pepper, divided
freshly ground white pepper
freshly lemon juice
freshly round black pepper
freshly shelled peas, or frozen baby peas
Freshly squeezed juice of 1/2 lemon
freshly squeezed lemon juice
freshly squeezed lemon juice, about 1 lemon
freshly squeezed lime juice
freshly squeezed orange juice
freshly-squeezed lemon juice
frisée, torn into bite-sized pieces
fronds (optional)
Frosting:
frozen artichoke hearts, defrosted
frozen artichoke hearts, thawed and drained
frozen blueberries (do not defrost)
frozen boysenberries
frozen chopped spinach (defrosted and squeezed dry)
frozen chopped spinach, thawed and squeezed dry
frozen corn
frozen corn kernels, thawed, or the kernels cut from 1 large ear
frozen corn, thawed and well drained
frozen edamame
frozen green beans
frozen green beans, thawed
frozen green peas
frozen green peas, thawed
frozen lowfat vanilla yogurt
frozen nondairy whipped topping, thawed
frozen orange juice concentrate
frozen peas
frozen petite green peas
frozen petite peas, thawed
frozen raspberries
frozen shelled edamame
frozen small white onions, thawed
frozen spinach (defrosted and squeezed dry)
Frozen Strawberries, partially thawed
frozen sweet corn kernels
frozen tangerine juice
frozen unsweetened berries, thawed
frozen vanilla soy milk ice cubes
frozen, light nondairy whipped topping, thawed
fuji persimmons
full-bodied red wine, like Cabernet Sauvignon

Gala apples
garam masala
garbanzo beans
garganelli pasta (or use penne)
garlic
garlic clove
garlic clove, crushed
garlic clove, minced
garlic cloves
garlic cloves, chopped
garlic cloves, finely chopped
garlic cloves, minced
garlic cloves, peeled
garlic cloves, roughly chopped
garlic cloves, sliced
garlic powder
Garlic powder to taste
garlic powder, or more to taste
garlic, crushed
garlic, peeled and finely chopped
garlic, chopped
garlic, crushed
garlic, finely sliced
garlic, halved
garlic, halved lengthwise
garlic, minced
garlic, minced (1 1/2 teaspoons)
garlic, minced (1 teaspoon)
garlic, minced (2 teaspoons)
garlic, minced or pressed in a garlic press
garlic, peeled
garlic, peeled and crushed
garlic, peeled and cut in half lengthwise
garlic, peeled and halved
garlic, peeled and minced
garlic, pressed (optional)
garlic, sliced
garlic, sliced lengthwise
garlic, thinly sliced
garlic, unpeeled
garlic, ﬁnely chopped
garlic-chili paste
Garnish: 1 lemon, cut into 12 thin wedges
Gin
ginger
ginger syrup*
gingersnap cookie crumbs
gingersnap cookies
gingersnaps, broken into pieces (or 1 cup graham-cracker crumbs)
glass (100ml) white wine
goat cheese
goat cheese (about 1/2 ounce)
goat cheese, crumbled
goat cheese, crumbled (about 1/4 cup)
golden brown sugar, firmly packed
Golden Delicious apples, cored, and each cut into 8 slices
Golden Delicious apples, peeled, cored, and cut into 3/4-inch pieces
golden raisins
good handfuls of fresh basil, torn
good quality dark chocolate, such as Callebaut or Scharffenberger, chopped 
good quality sherry vinegar
good-quality semisweet chocolate, chopped into 1-inch pieces (about 2/3 cup)
good-quality, low-calorie vinaigrette dressing
Gorgonzola or blue cheese
Gorgonzola, coarsely crumbled
Graham cracker crust
graham cracker crumbs
graham cracker crumbs, crushed
graham cracker sheets
graham crackers broken into 8 squares
grainy coarse mustard
Grand Marnier
Granny Smith apple, cored and cut into 1/2-inch cubes
Granny Smith apple, peeled and diced
Granny Smith apples, peeled, cored and diced
Granny Smith Apples, skin left on, cut into 1/4 inch dice
granola
granulated sugar
grape tomatoes
grape tomatoes, halved
grape tomatoes, sliced in half
Grape-Nuts cereal
grapefruit
grapefruit juice
grapes
grapeseed oil
grapeseed or canola oil
grated carrot
grated carrots
grated fontina
grated fresh ginger
grated fresh gingerroot
grated ginger
grated Gruyère cheese
grated Gruyére, divided
grated jalapeño (or to taste)
grated lemon peel
grated lime peel (optional)
grated lime zest
grated nutmeg
grated orange peel
grated orange zest
grated Parmesan
Grated Parmesan and fennel
grated Parmesan cheese
Grated Parmesan cheese (optional)
Grated Parmesan or Asiago cheese (optional)
grated Parmigiano-Reggiano
grated part-skim mozzarella
grated part-skim mozzarella cheese (1 cup)
grated pecorino, optional for garnish
grated Romano
grated Romano cheese
grated sharp white cheddar
grated soy pepper jack cheese or dairy jack cheese, tossed with 2 tablespoons of unbleached all-purpose flour
grated Swiss cheese
grated Vella Dry Jack Cheese (or a mild hard cheese)
Greek yogurt
green apple peeled and diced
green apple, cored and
green apple, cored and chopped
green beans
green beans, cut into 3/4-inch pieces
green beans, ends removed
green beans, ends trimmed
green beans, halved lengthwise
green beans, trimmed
green bell pepper, cut into 1/2-inch chunks
green bell pepper, minced
green bell pepper, seeded and chopped
green bell peppers, cored, seeded, and finely chopped
green bell peppers, cut into 2-inch pieces
green chili
green grape halves
green leaf lettuce, shredded
green olives
green olives, chopped
green onions
green onions, all of the white and half of the green parts, finely chopped
green onions, both white and green parts, minced
green onions, chopped
green onions, chopped (both white and green parts)
green onions, chopped (green and white parts)
green onions, cut crosswise into 1-inch pieces
green onions, minced
green onions, sliced diagonally into 1/4-inch pieces
green onions, thinly-sliced
green onions, white and green parts, sliced (about 1⁄2 cup)
green pepper and mushrooms (optional)
green tea bags
grenadine
grilled steak, 1/4 inch julienne
ground allspice
ground arrowroot
ground beef
ground black pepper
ground black pepper to taste
ground black pepper, divided
ground black peppercorns
ground cardamom
ground cayenne pepper
ground chicken breast
ground chicken or turkey breast
ground chili powder
ground cinnamon
ground cinnamon, divided
ground cloves
ground coriander
ground cumin
ground cumin, divided
ground flaxseed
ground ginger
ground nutmeg
ground pepper
ground red pepper
ground sage
ground sirloin
ground sumac* (like Sadaf)
ground turkey
ground turkey breast
ground turkey, or lean ground beef
ground turmeric
ground white pepper

Haas avocado, peeled, pitted, and diced
Haas avocados
habanero pepper
habanero pepper, seeds removed, minced
half-and-half
HALIBUT, SPINACH, AND WILD RICE
halved cherry tomatoes
ham, chicken, or vegetable stock
hamburger rolls
handful arugula (about 2 ounces)
handful fresh mint leaves, chopped
Handful of parsley
hard salami, 1/4 inch dice
hard-boiled egg, minced or grated
haricot vert (thin green beans), blanched
haricots verts (thin green beans), cut into quarters
hazelnuts
hazelnuts, oven-toasted
head (4 1/2 ounces) savoy or napa cabbage, thinly sliced
head butter or Boston lettuce
head cauliflower
head Napa cabbage (a medium cabbage with an elongated head and crinkly, pale-yellow leaves), thinly sliced
head red cabbage, cored, outer leaves removed
head romaine, thinly sliced
heads butterhead lettuce, torn into bite-sized pieces
heads, approx. 12 ounces broccoli, chopped
Healthy cooking recipe adapted from Foster's Market Cookbook by Sara Foster, copyright 2002 Sara Foster.
heavy cream
heavy cream or silken tofu
heavy cream, chilled
herb and garlic goat cheese, crumbled
herb-seasoned croutons (choose a brand without trans fat)
hibiscus tea bag
hoisin sauce
honey
honey mustard
honey or agave nectar
honey or maple syrup, for garnish
honey water (combine equal parts honey and water)
honey-roasted peanuts
honey
honeycrisp apples, roughly chopped
honeydew or melon, chopped and seeded
honeydew, diced
horseradish
hot cooked brown basmati or long-grain brown rice
Hot cooked rice
hot pepper sauce
hot sauce
hot sauce (optional)
hot water

ice
ice cubes
ice cubes 
Ice, to taste
Icing
Idaho potatoes, peeled and cut into 1-inch cubes
Idaho potatoes, peeled, and cut into 2-inch chunks
Idaziabel cheese (sheep's milk cheese)
inch fresh ginger, sliced
individually wrapped chai tea bag
instant brown rice
instant coffee
instant coffee granules
instant coffee or espresso granules
instant espresso
instant espresso powder
into 8 chunks
Irish creme syrup
Italian Herb Seasoning
Italian seasoning
Italian-style dry bread crumbs

jalapeño chile pepper, halved lengthwise and seeded
jalapeño chile, coarsely chopped
jalapeno chile, finely chopped
jalapeno pepper, seeded and diced
jalapeno pepper, seeded and minced
jalapeno pepper, stem removed
jalapeño, most of the seeds removed
jalapeno, seeded & chopped
Jalapenos
jalapeños, diced
jalapenos, halved, seeds and ribs removed
Japanese rice crackers
jar salsa
jarred grated horseradish
jarred marinara sauce
jarred roasted red bell peppers, patted dry and thinly sliced
jarred roasted red peppers (approximately 1/2 cup)
jarred roasted red peppers,
jarred roasted red peppers, drained and diced
jarred roasted red peppers, rinsed and drained
jarred, minced garlic
jarred, roasted red peppers (approximately 1/2 cup)
Johnny Walker Black Label
juice from 1 lemon
Juice from 1 lime
juice from 1/2 of a lemon
Juice of 1 large lemon
Juice of 1 lime
Juice of 1 lime, divided
Juice of 1/2 large lemon
Juice of 1/2 lemon
Juice of 1/2 lime
julienned Bok Choy
julienned carrots
julienned fresh basil leaves
julienned jicama
julienned radicchio
julienned red pepper
jumbo shrimp, peeled and deveined

kalamata olives
kalamata olives, chopped
kalamata olives, pitted
kalamata olives, pitted and coarsely chopped
Kalamata olives, pitted and thinly sliced lengthwise
Kalamata olives, seeded
kale
kale (about 3?4 pounds), rinsed and cut into
kale, rinsed and coarsely chopped
kale, tough stems and center ribs removed, leaves cut into thin ribbons
kale, tough stems removed, cut into thin ribbons
ketchup
kiwi fruit, peeled, halved, and thinly-sliced
kiwi, peeled and diced (1/2 cup)
kosher salt
Kosher salt (to taste)
Kosher salt and cracked black pepper
Kosher salt and freshly
Kosher salt and freshly ground
Kosher salt and freshly ground black pepper to taste
Kosher salt and freshly ground black pepper FOR THE CROSTINI:
Kosher salt and freshly ground black pepper
Kosher salt and pepper to taste
Kosher salt to taste
kosher salt, divided pinch ground white pepper
Kosher salt, to taste
Kosher salt

lacinato (or regular) kale, rinsed and cut into ribbons
large (10- to 12-ounce) boneless, skinless chicken breasts
large (about 20 inches) whole-grain baguette
large Asian pears, peeled, cored, and cut into 1∕2-inch-thick slices
large avocado, cut into thin slices
large avocado, seeded and diced
large beefsteak tomato, seeded
large beets, peeled and diced
large bell peppers, cut into 2-inch-wide strips
large brine-cured kalamata olives, halved (plus 2 tablespoons of brine)
large bunch chives (with chive flowers attached, if possible)
large bunches watercress, stems trimmed
large butternut squash (about 11/2 pounds), peeled, seeded, and cut into 3/4-inch pieces
large California avocado, peeled and sliced
large carrot, diced
large carrot, peeled
large carrot, peeled and coarsely grated
large carrots, chopped into 1-inch pieces
large carrots, peeled
large carrots, peeled and sliced into coins
large carrots, peeled or scrubbed and cut into large chunks
large carrots, sliced
large carrots, trimmed, peeled, and thinly sliced
large Clementines, peeled and sectioned
large cucumbers, preferably English seedless
large dashes Fee's Orange bitters
large dill sprigs
large DOLE Banana, sliced
large egg
large egg (half is used)
large egg white
large egg whites
large egg, beaten
large egg, beaten (about 2 tablespoons)
large egg, lightly beaten
large eggplant, trimmed and cut crosswise into 1/2-inch slices
large eggs
large eggs (preferably omega-3 enriched, such as Gold Circle Farms or Eggland's Best), lightly beaten
large eggs, 1 separated
large eggs, hard-boiled, chopped
large eggs, lightly beaten
large eggs, lightly beaten with a wire whisk
large eggs, preferably organic, beaten
large eggs, separated
large fennel bulbs, trimmed, tough outer leaves removes, and very thinly sliced
large flour tortillas
large globe artichokes
large golden beets
large green bell pepper
large hardboiled eggs
large Hass avocados, cubed (about 2 cups)
large head cauliflower (about 2 1/2 pounds)
large head cauliflower, broken into florets, greens and stems finely chopped
large heads garlic
large heirloom or beefsteak tomato, for garnish Can't Find
large jar tomato sauce
large jicama root, peeled
large lamb shanks (about 2 pounds)
large lemon
large mangoes, seeded and diced
large navel oranges
large onion
large onion, cut into chunks (about 1 1/2 cups)
large onion, diced
large onion, finely chopped
large onions, chopped
large or 2 small heads fennel
large or 4 medium Yukon Gold potatoes (about 1 pound), peeled and cut into 2-inch pieces
large orange bell pepper
large parsnips, peeled and sliced into coins
large portobello mushrooms (about 1 1/2 pounds with stems), stems removed and caps chopped into 1/2-inch pieces
large portobello mushrooms, stems and gills removed
large portobello mushrooms, stems removed
large pot water
large raw fresh shrimp, peeled and deveined
large raw shrimp, peeled and deveined (leave tail on for presentation)
large red beets
large red bell pepper
large red bell pepper, cubed
large red bell pepper, cut into 1/4-inch-wide slivers
large red bell pepper, cut into 1/4-inchwide strips
large red grapefruits
large red onions, halved and thinly sliced
large red onions, halved lengthwise
large red Swiss chard leaves with stems
large ripe avocado (3/4 pound)
large ripe mango, peeled and diced
large ripe plum tomatoes (or two 14 oz cans of tomatoes, drained)
large romaine leaves, ribs removed, cut into 2-inch strips
large romaine lettuce leaves
large russet potatoes, each cut lengthwise into 8 wedges (about 1-1/2 pounds)
large scallion
large scallions, thinly sliced
large scallops
large shallot
large shallot, minced
large shallots, unpeeled
large shrimp
large shrimp, peeled and deveined
large shrimp, peeled, deveined and patted dry
large shrimp, peeled, deveined, and patted dry
large shrimp, shell on
large sprigs fresh rosemary
large stalk celery, diced
large strawberries
large sweet potato, cubed
large sweet potato, scrubbed thoroughly
large sweet potatoes
large tomato (about 1/2 pound), cored and roughly chopped
large tomato, cut into 4 slices
large tomato, diced
large tomato, very thinly sliced
large tomatoes
large tomatoes, cored and diced
large tomatoes, scored crosswise
large tomatoes, seeded and diced (about 2 cups)
large tomatoes, sliced
large whole egg
large whole-wheat tortillas
large yams or sweet potatoes
large yellow bell pepper
large yellow pepper, cored, seeded, and cut into 18 wedges
large zucchini, sliced diagonally
large, ripe avocado
large-grain or Dijon mustard
lasagna noodles
lasagna noodles, preferably whole-wheat, boiled according to package directions
lean beef, fat trimmed
lean ground
lean ground beef
lean ground buffalo meat
lean ground chicken
lean ground pork
lean ground turkey
lean ground turkey breast
lean ground turkey meat
lean Italian turkey sausage links
lean lamb, ground
lean pork shoulder, well trimmed
lean roast beef (such as Healthy Choice), sliced into thin strips
leaves (plus more for garnish)
leaves red-leaf lettuce
leaves romaine lettuce
leaves, chopped
leek
leek, cleaned and diced
leek, halved lengthwise and cut into 1/2-inch-thick slices
leek, white and pale green parts only, cleaned and finely chopped
leeks (about 3 pounds), trimmed of all but 2 inches of greens
leeks (white part only), halved and tied together
leeks (white parts only), thinly sliced
leeks, chopped
leeks, sliced thin
lemon
lemon juice
lemon juice (or as needed to make thick glaze)
lemon oil
Lemon oil, for garnish
Lemon slices for garnish (optional)
lemon twist, for garnish
lemon wedges
Lemon wedges, for garnish
lemon zest
Lemon zest from 1 large lemon
lemon, cut in 2 pieces
lemon, cut into wedges
lemon, grated
lemon, halved
lemon, juiced
lemon, juiced and zested
lemon, juiced, or 3 drops hot sauce
lemon, zest and juice
lemon, zested and juiced
lemons
lemons, 1 cut in half, 1 juiced
lemons, zested and cut in half
lentils
Lettuce
lettuce leaves
lettuce leaves (Romaine or Bibb)
light agave nectar
light brown sugar
light brown sugar, divided
light brown sugar, packed
light butter
light butter, melted
light butter, softened
light chocolate ice cream
light chocolate soy milk
light coconut milk
light corn syrup
light cranberry juice cocktail
light cream cheese
light firm silken tofu
light frozen nondairy whipped topping, thawed
light honey
light margarine
light mayonnaise
light mayonnaise Lentil burger recipe adapted from Café Manna
light miso
light olive oil
light silken tofu
light soy sauce
light vanilla ice cream
light vanilla soy milk
light whole-wheat bread
light, unsweetened coconut milk
light-colored honey
lightly packed arugula, chopped
lightly packed cilantro leaves
lightly packed mixed salad greens
lightly salted butter
lightly salted crispy onion toppings
lightly toasted cashews
lightly-salted butter
lime
lime juice
lime or lemon juice
Lime wedges
Lime wedges (optional)
Lime wedges (optional)
lime zest
lime, cut into wedges
lime, for garnish
lime, juiced
limes
linguine
liquid smoke seasoning
lite mayonnaise
loaf Ciabatta bread
loaf multigrain bread with nuts
loosely packed confectioner's sugar
loosely packed baby arugula
loosely packed baby spinach
loosely packed baby spinach leaves, washed and drained
loosely packed pre-shredded coleslaw mix
loosely packed, roughly chopped cilantro
loosely packed, roughly chopped mint
loosely-packed, roughly-chopped herbs (cilantro or mint)
Low-fat Asian dressing to taste
low-fat buttermilk
low-fat cream cheese
low-fat granola
low-fat mayonnaise
low-fat milk
low-fat mozzarella
Low-fat peanut sauce* (see below)
low-fat sour cream
low-fat vanilla yogurt
low-fat whipped topping
low-sodium soy sauce
low-sodium canned beets, cut into slivers
low-sodium canned crushed tomatoes
low-sodium chicken broth
low-sodium chicken broth (or vegetable stock)
low-sodium chicken broth, canned or homemade
low-sodium chicken broth, divided
low-sodium chicken broth, preferably organic
low-sodium chicken broth
low-sodium chicken or vegetable broth (1/4 for the chicken, 1/2 for the topping)
low-sodium chicken or vegetable broth, plus extra for thinning
low-sodium chicken or vegetable stock
low-sodium chicken stock
low-sodium chicken stock or broth
low-sodium diced tomatoes
low-sodium soy sauce
low-sodium spaghetti sauce
low-sodium tomato paste
low-sodium vegetable broth
low-sodium vegetable broth, divided
low-sodium vegetable stock
low-sodium, fat-free chicken broth
low-sodium, nonfat chicken broth
low-sodium, nonfat chicken or vegetable broth (or water)
low-sugar apricot preserves
low-sugar, low-sodium barbecue sauce
lowfat (1 percent) cottage cheese, drained in a fine-mesh strainer for 30 minutes
lowfat buttermilk
lowfat cottage cheese
lowfat cream cheese
lowfat frozen vanilla yogurt
lowfat granola
lowfat latte ice cream
lowfat latte ice cream (such as Starbucks) or lowfat frozen coffee yogurt
lowfat mayonnaise
lowfat milk
lowfat milk, preferably organic
lowfat mozzarella
lowfat or nonfat milk
lowfat plain yogurt
lowfat shredded mozzarella
lowfat sweetened condensed milk
lowfat vanilla frozen yogurt, softened
lowfat,
lukewarm water (110°F)
lukewarm water (110°F)
lukewarm water (110˚F)
Lumiére
lumiere.ca

natural creamy peanut butter (no salt added)
natural peanut butter
natural, unsalted, smooth peanut butter
navel orange
navel oranges, peeled and divided in half
navel oranges, segmented
navel oranges, sliced crosswise into 6 1/4-inch rounds
nectarine, pit removed, and cut into 16 thin slices Dressing
Neufchátel cheese (1/3 less fat than cream cheese), cubed
Niçoise olives, pitted and halved
no salt-added crushed tomatoes
no-salt-added-crushed tomatoes
non fat yogurt
non-fat milk
non-fat vegetable cooking spray
non-fat yogurt
nonfat all-natural
nonfat buttermilk
Nonfat cooking spray
nonfat cottage cheese
nonfat cream cheese
nonfat Greek yogurt
nonfat Italian dressing
nonfat milk
nonfat or low-fat vanilla yogurt
nonfat or lowfat cottage cheese
nonfat plain
nonfat plain Greek yogurt
nonfat plain yogurt
nonfat ricotta cheese
nonfat sour
nonfat sour cream
nonfat vanilla frozen yogurt
nonfat vanilla yogurt
Nonfat vegetable cooking spray
nonfat whipped topping
nonfat yogurt
nonfat, reduced-sodium chicken broth
Nonstick cooking spray
Nonstick olive-oil cooking spray
noodles (soba)
nori* (pressed seaweed sheet, thinly-sliced)
North Forest Beach Drive, Hilton Head, South Carolina
Note: If you prefer a pie, pour the entire filling into a regular 9-inch pie crust and bake at 400 degrees F for 40 minutes. Or, for a crustless dessert, omit the crust and bake filling directly in muffin tins coated with cooking spray.
Note: The basil filling is like a mock pesto, using water instead of oil for fewer calories (but not less flavor!).
nutmeg
nutmeg, whole
Nu’uanu Ave., Honolulu, HI

oat bran
oat flour (see Note)
oatmeal
Ocean Spray® 100% Grapefruit Juice, any flavor
Ocean Spray® 100% White Grapefruit Juice
of black pepper
of coarsely ground black pepper
of cream of tartar
of crushed red pepper
of dry white wine (such as pinot grigio or sauvignon blanc)
of fresh ground black pepper
of ground cloves
of jumbo shrimp (about 16 to 20), cleaned and deveined
of nutmeg
of parpadelle or spaghetti
of salt
of salt, to taste
of slivered almonds
of whole-grain or Dijon mustard
oil
oil (safflower or canola work well)
oil-packed sun-dried tomatoes, patted dry
oil-packed sun-dried tomatoes, drained and chopped coarse
oil-packed sun-dried tomatoes, sliced
oil
old-fashioned oats
old-fashioned rolled oats
old-fashioned rolled oats (not instant)
oliv oil
olive oil
Olive oil (enough to coat the pan)
olive oil (optional)
olive oil 1/4 cup finely chopped onion
Olive oil cooking spray
olive oil or butter for the pan
olive oil or unsalted butter, plus more for the pan
olive oil, divided
olive oil For the Green Beans
olive oil
olive oil For the green beans
olive or canola oil
olive or peanut oil
olive or vegetable oil
Olive-oil cooking spray
Olive-oil spray
Omega Nutrition coconut oil, available in health food stores (optional)
One pint of cherry tomatoes, halved
one-pound loaf of freshly-baked whole wheat bread from a local bakery
onion powder
onion, chopped
onion, cut in a wedge
onion, diced
onion, finely chopped
onion, finely diced
onion, minced
onion, peeled and sliced into half rings
onion, roughly chopped
onions, diced
onions, halved
onions, thinly sliced
Optional: garnish with a cinnamon stick
or 3 small red or white potatoes, cut into 3?4-inch dice
or whole-wheat English muffin
orange
orange extract
orange juice
orange juice concentrate
orange marmalade
orange twist for garnish
orange twist, for garnish
orange zest
orange, cut into wedges
orange-juice concentrate Glaze (Optional)
Oranges
oranges, peeled, sectioned and sliced into chunks
orecchiette or other small pasta shells
oregano
oregano sprigs for garnish (optional)
oregano, dried
organic agave nectar
organic cane sugar
organic nonfat yogurt
organic soy nuts
organic vodka like Square One
orzo
ounce Danish blue cheese, crumbled (about 1∕4 cup)
ounce Parmigiano-Reggiano cheese, thinly sliced
ounces (about 1∕2 packed cup) shredded part-skim mozzarella
ounces elbow macaroni
ounces extra firm tofu
ounces fresh spinach leaves
ounces shredded part-skim mozzarella (about 3∕4 cup), divided
ounces smoked tofu, diced
ounces store-bought whole-wheat pizza dough
ounces sweet Italian-flavored chicken sausage, roughly chopped
ounces whole-wheat couscous
overripe hothouse tomatoes
oyster crackers
oyster sauce
oz agave nectar
oz Aperol
oz Appleton rum
oz Benedictine
oz Buillet bourbon
oz Campari
oz Champagne 95 cal
oz cognac
oz cranberry juice
oz grapefruit juice
oz Hendricks gin
oz honey water*
oz lemon juice
oz lime juice
oz orgeat syrup*
oz Partida Repasado tequila
oz pineapple juice
oz plymouth gin
oz pomegranate reduction grenadine*
oz Pumpkin preserve
oz Remy VSOP
oz simple syrup
oz simple syrup*
oz simple syrup**
oz vodka
oz White Cacao Liquor
oz. orecchiette
oz. Parmigiano Reggiano, grated (1/4 cup)
oz. Pecorino Romano, grated (1/4 cup)
oz. spicy pork (or chicken) sausage, casings removed

package ground turkey
packaged egg whites (or 4 large egg whites)
packaged shredded carrots
packed basil leaves, cut into thin ribbons
packed brown sugar
packed cilantro leaves
packed cup sugar snap peas, ends trimmed
packed dark brown sugar
packed fresh basilleaves
packed fresh spinach
packed golden raisins
packed light brown sugar
packed spinach leaves, steamed, drained, and chopped
packed SPLENDA® Brown Sugar Blend
packed, chopped escarole,
packet Splenda
packet yeast
pad thai* or fettuccine noodles
pancakes
pancetta or nitrate-free deli ham, diced
panko (Japanese bread crumbs)
panko (Japanese bread crumbs), preferably whole-wheat
panko (Japanese breadcrumbs)
papaya
paprika
Parchment paper
parlsey, chopped
Parmesan
Parmesan cheese
Parmesan cheese, finely grated
Parmesan cheese, grated
Parmesan cheese, shredded
Parmesan or Manchego cheese, shredded
Parmigiano-Reggiano
parmigiano-reggiano, optional
Parmigiano-Reggiano, shaved and more for garnish
parsley
parsley, chopped
Parsley, finely chopped
parsley, flat
parsley, for garnish
parsley, fresh, chopped
parsnip stalks
parsnip, peeled and chopped into 1-inch pieces
parsnip, peeled and diced
parsnips, cut into bite-size chunks
parsnips, peeled and diced
part-skim mozzarella
part-skim mozzarella cheese, grated
part-skim ricotta
part-skim ricotta cheese
part-skim, low-moisture mozzarella cheese, shredded
part–skim shredded mozzarella
patted dry and chopped
peach nectar
peach, halved and pitted
peaches or nectarines, pitted, diced into 1/2-inch pieces (1 1/2 cups)
peaches peeled, pitted, and sliced
peaches, sliced
peanut butter chips
peanut oil
peanut oil or canola oil
peanut or olive oil
peanut or vegetable oil
peanut or vegetable oil, divided
pear nectar
pearl barley
pearl barley (optional)
pearled barley
pecan halves
pecans, chopped
pecans, halved or pieces
pecans, toasted and chopped
peeled and grated carrot
peeled Idaho potato, finely-grated
peeled ruby grapefruit segments (available prepared in produce department, or use 1 1/2 grapefruits)
peeled shrimp
peeled, cored, quartered,
peeled, minced fresh ginger
peeled, seeded butternut squash, buttercup squash, or kabocha squash
penne
penne pasta, whole wheat
pepitas, raw (optional)
pepper
pepper (or to taste)
pickle juice
pickled pepperoncini peppers, stems removed, chopped
piece romano cheese
pieces of cucumber (muddled)
Pinch black pepper
Pinch of salt
Pinch of sugar
pinch red pepper flakes
pinch salt
pinch white pepper
pinches sugar
pine nuts
pine nuts (about 1/4 cup)
pine nuts, ground
pine nuts, toasted
pineapple chunks (fresh or canned and packed in its own juice)
pineapple juice
pineapple, diced
pink grapefruits
pink or white grapefruit
pink peppercorns (can substitute black)
pinto beans, cooked or canned
pistachios, chopped
pitted black olives (about 9), slivered
pitted dried dates, chopped
pitted Greek kalamata olives
pitted green olives, thinly sliced
pitted kalamata olives
pitted Kalamata olives, coarsely chopped
pitted oil-cured black olives
pitted oil-cured black olives, each one quartered
pitted unsweetened frozen cherries
pitted, oil-cured black olives, coarsely chopped
pizza crust
plain bread crumbs
plain fat-free Greek yogurt
plain gelatin
plain Greek yogurt
plain low-fat yogurt
plain lowfat yogurt
plain lowfat yogurt or lowfat sour cream
plain nonfat yogurt
plain soy milk
plain soymilk
plain yogurt
plain, dried whole-grain bread crumbs
plain, low-fat Greek yogurt
plain, non-fat yogurt
plum tomato, thinly sliced
plum tomatoes
plum tomatoes, chopped
plum tomatoes, coarsely chopped
plum tomatoes, cored and diced
plum tomatoes, cut into 8 slices
plum tomatoes, cut into large chunks
plum tomatoes, diced
plum tomatoes, quartered
plum tomatoes, quartered lengthwise
plum tomatoes, seeded and chopped
plum tomatoes, seeded and 1/4 inch dice
plum tomatoes, seeded and chopped
plum tomatoes, thinly sliced
plums, halved and pitted
plums, pitted and cut into 6 wedges
plums, sliced
plus 1 quart water
plus 1 tablespoon extra-virgin olive oil
plus 1 tablespoon grated Parmesan cheese
plus 1 tablespoon reduced-sodium chicken broth
plus 1 tablespoon turbinado sugar
plus 1 tablespoon unsweetened cocoa powder
plus 1 teaspoon apple cider vinegar
plus 1 teaspoon brown sugar
plus 1 teaspoon extra-virgin olive oil
plus 1 teaspoon light brown sugar, divided
plus 1 teaspoon sugar
plus 1 teaspoon vegetable oil
plus 1 teaspoon water, divided
plus 1 tsp butter or margarine, divided
plus 1 tsp extra-virgin olive oil
plus 1/2 cup light brown sugar
plus 1/3 cup evaporated cane juice, divided
plus 1/4 cup evaporated cane juice, divided
plus 1/4 cup sugar
plus 2 tablespoons cocoa powder
plus 2 tablespoons dark brown sugar, divided
plus 2 tablespoons granulated sugar
plus 2 tablespoons low-sodium soy sauce
plus 2 tablespoons maple syrup
plus 2 tablespoons rice milk, divided
plus 2 tablespoons sugar
plus 2 tablespoons unsweetened dark cocoa powder
plus 2 tbsp cocoa powder
plus 2 tbsp granulated sugar
plus 2 tbsp low-fat mayonnaise
plus 2 teaspoons orange blossom honey
plus 4 tbsp olive oil
plus 6 tablespoons fresh lemon juice, divided
plus one teaspoon granulated sugar, divided
poblano peppers, halved andseeded
pomegranate grenadine*
pomegranate juice, chilled
pomegranate molasses* (like Cortas)
pomegranate seeds
pomegranate seeds (optional, for garnish)
Pomi tomatoes, chopped
poppy seeds
Popsicle sticks
pork loin
pork shoulder, visible fat removed
pork tenderloin
pork tenderloin (14-16 ounces)
pork tenderloin, trimmed of fat
portabella mushrooms (or 6 baby portabella mushrooms)
portions of wild salmon, seasoned with ½ teaspoon sea salt
portobello mushroom caps (11/2 pounds), stems removed
Portuguese or Kaiser rolls, split and toasted
Poultry seasoning to taste, optional
pound chicken tenders, trimmed
pound green beans
pound ground sirloin
pound peeled and deveined shrimp, fresh or frozen (thawed if frozen; see Note)
pound rice noodles
pound skinless, boneless chicken breasts, cut into 1/2-inch pieces
pound whole- wheat pizza dough, thawed if frozen
pounds new white potatoes, peeled and roughly chopped
powdered cardamom
powdered sugar
powdered sugar (optional)
Powdered sugar for dusting
powdered unsweetened cocoa
Pre-cut vegetable sticks and whole-wheat pita wedges, for dipping
pre-cut, pre-seeded butternut squash (found in refrigerated area of produce section)
pre-washed lettuce slices (large enough to cover tortilla surface)
pre-washed torn basil leaves
prepared horseradish
prepared hummus
prepared pesto
prepared pesto (such as Buitoni)
prepared salsa
prepared salsa (mild, medium or hot)
prepared spicy brown mustard
prepared stir-fry sauce
prepared sweet barbecue sauce
prepared Thai peanut sauce
prosciutto, diced
protein powder
prunes, puréed in a blender or food processor with 1/2 cup warm water
pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups)
pumpkin pie spice
pumpkin purée
pumps fat-free butter spray
pure almond extract
pure lemon extract
pure maple syrup
pure peppermint extract
pure vanilla extract
purple cabbage, shredded

quartered DOLE Fresh or Frozen Strawberries
quick-cooking barley
quick-cooking brown rice
quick-cooking oats
quick-cooking polenta
quinoa
quinoa, rinsed
quinoa, rinsed and drained

radicchio, halved, cored, and shredded
radishes (assorted colors), cut into thin strips
radishes, thinly sliced
raisins
raisins or dried cherries
raisins, soaked in hot water for 30 minutes and strained
Ramazzotti Sambuca
raspberries
raspberries (optional)
Raspberry Sauce
raspberry vinegar
raw almonds
raw fresh corn kernels
raw pecan halves or walnuts
raw pumpkin seeds 
raw sugar
Read on for directions for this scrumptious creamy yogurt cheesecake recipe and count on Shape for other healthy desserts that fit in with your low fat diet.
ready-to-serve beef broth
real bacon bits (optional)
real maple syrup
ReaLemon juice
recipe lemon tarragon vinaigrette, see below
recipe, p. 214) or store-bought dough
red and green bell pepper strips
red and/or green bell pepper strips
red bell pepper
red bell pepper, cored and diced
red bell pepper, cored, seeded, and diced into 1/2-inch pieces
red bell pepper, cored, seeded, and finely diced
red bell pepper, cut into
red bell pepper, cut into 1-inch cubes
red bell pepper, seeded and chopped
red bell pepper, seeded and diced
red bell pepper, seeded and finely chopped
red bell pepper, seeded andquartered
red bell pepper, sliced
red bell pepper, thinly sliced
red bell pepper, thinly-sliced
red bell peppers
red bell peppers, seeded and quartered
red cherry tomatoes and yellow teardrop tomatoes, halved
red chili flakes
red endive leaves
red grapefruit juice
red grapes
red heirloom tomatoes
red lettuce leaves
red lettuce leaves, halved
red onion
red onion slices
red onion, chopped
red onion, coarsely chopped
red onion, cut into - inch slices
red onion, cut into 8 wedges
red onion, diced
red onion, finely chopped
red onion, minced
red onion, peeled and cut into bite-size pieces
red onion, sliced
red onion, thinly sliced
red onions
red or green bell peppers, cut into chunks
red or purple grapes
red or yellow bell pepper, cored and thinly sliced
red or yellow bell pepper, finely chopped
red or yellow bell pepper, sliced thin
red pepper
red pepper flakes
red pepper flakes (or more to taste)
Red pepper flakes to taste
red pepper sauce
Red pepper sauce
red pepper, diced
red pepper, diced (1/2 cup)
red pepper, seeded and diced
red potatoes, cut into 1-inch pieces (leave skin on)
red radishes, trimmed and sliced
red wine
red wine or
red wine or balsamic vinegar
red wine vinegar
red wine vinegar or cider vinegar
red Zinfandel wine
red-and-white peppermint candy rounds
red-pepper flakes
red-wine vinegar
reduced fat cream cheese, softened
reduced fat sour cream
reduced sodium soy sauce
reduced-calorie maple syrup (optional)
reduced-fat cheddar cheese, shredded
reduced-fat chocolate chips
reduced-fat cream cheese
reduced-fat creamy peanut butter
reduced-fat feta
reduced-fat French dressing
reduced-fat jack cheese, shredded
reduced-fat mayonnaise
reduced-fat Mexican four-cheese blend (such as Sargento), shredded
reduced-fat mozzarella cheese, shredded
reduced-fat or light whipped topping
reduced-fat peanut butter
reduced-fat ricotta cheese
reduced-fat sharp Cheddar cheese, shredded
reduced-fat shredded Cheddar cheese
reduced-fat sour cream
reduced-fat Swiss cheese, each cut into 4 triangles
reduced-fat whipped cream cheese, such as Weight Watchers
reduced-sodium soy sauce
reduced-sodium
reduced-sodium chicken broth, vegetable broth or water
reduced-sodium chicken broth
reduced-sodium soy sauce
reduced-sodium tamari or soy sauce
reduced-sodium vegetable or chicken broth
reduced-sodium, fat-free chicken broth
reduced-sodium, nonfat chicken broth
reduced-sodium, nonfat chicken broth or water
reduced-sodium, nonfat chicken broth or water, divided
reduced-sodium, nonfat chicken broth, divided
reduced-sodium, nonfat chicken or vegetable broth
reduced-sugar apricot preserves
refried beans, fat free
regular or whole-wheat couscous
reserved beet cooking liquid
reserved marinade from the tofu
rhubarb stalks, cleaned
rib celery
rib celery finely chopped
ribs celery, chopped
ribs of celery
rice
rice vinegar
rice vinegar (or mild, white wine vinegar)
rice vinegar, divided
rice wine (or dry white Vermouth)
rice wine vinegar
rice-wine vinegar
rigatoni
rings of Pickled Red Onions (see recipe in box at right) or jarred pickled onions
rinsed and drained
rinsed and spun dry
ripe avocado, diced Pita bread (optional) *from last night's dinner
ripe avocado, peeled and diced
ripe avocado, peeled, pitted, and thinly sliced
ripe avocadoes chopped
ripe avocados, cored, peeled, and thinly sliced
ripe avocados, pitted and flesh scooped from peel (should yield about 11/2cups)
ripe banana
ripe banana, mashed
ripe bananas, preferably organic, sliced
ripe beefsteak tomatoes
ripe medium avocado
ripe medium peaches, peeled and diced
ripe medium tomatoes, cut into wedges
ripe nectarines, pitted and cubed
ripe peaches (about 6 medium), peeled, pitted, and thinly sliced
ripe peaches, diced
ripe plum tomatoes
ripe plums, thinly sliced
ripe tomatoes, chopped
ripe tomatoes, cut into 1/4-inch-thick wedges (about 1 pound)
ripe tomatoes, roughly chopped
ripe, medium Bananas, peeled
roast beef, cooked, cut into thin strips
roasted almonds
roasted garlic
roasted garlic, chopped (jarred)
roasted hazelnut oil
roasted Marcona almonds (1 oz. whole, 1 oz. chopped)
roasted nuts or sesame seeds
roasted pasilla pepper, stem removed
roasted peanut oil
roasted pepper, rinsed
roasted pepper, seeded
roasted red bell pepper, cut into strips
roasted red pepper
roasted red pepper halves
roasted red pepper halves (bottled in water), optional
roasted red peppers, from water-packed jar, thinly sliced
roasted sesame oil
roasted soy nuts
roasted soybeans
roasted turkey breast, sliced thinly, or 3 ounces low-sodium deli turkey
roasted unsalted almonds, chopped, divided
roasted, unsalted almonds
roasted, unsalted hazelnuts, sliced in half
rolled oats
rolled oats (not instant)
rolled oats, ground in a food processor
roma tomato, sliced
Roma tomatoes, diced
romaine hearts, chopped
romaine lettuce
romaine lettuce leaves (in 2-inch pieces), rinsed, patted dry
romaine lettuce leaves, sliced into large strips
romaine lettuce, chopped 1/4 inch
romaine lettuce, chopped (or 1 bag of any pre-cut romaine salad mix)
romaine lettuce, cut into 1-inch ribbons
romaine lettuce, thinly shredded
Rosemary sprigs
roughly chopped
rum extract
rum or Kahlua
rum, (reserve 1/2 cup for topping)
russet potatoes, peeled and cut into 1/8-inch-thick slices (store in water until ready to use)
rutabaga, peeled and chopped into 1-inch pieces
rye bread

t black pepper
Tabasco
Tabasco to taste
table salt
tablespoon balsamic vinegar
tablespoon canola oil
tablespoon chili powder
tablespoon coarsely chopped fresh marjoram, oregano, or basil leaves
tablespoon Dijon mustard
tablespoon dried oregano
tablespoon fresh ginger, minced
tablespoon ground cumin
tablespoon honey
tablespoon light mayonnaise
tablespoon neutral oil
tablespoon oil
tablespoon olive oil
tablespoon soy sauce
tablespoon water
tablespoon white wine vinegar
tablespoon Worcestershire sauce
tablespoons olive oil
tablespoons peeled, finely chopped ginger
tablespoons sliced scallions, plus extra for garnish
tablespoons (1 stick) very cold unsalted butter, cut into 1⁄2-inch cubes
tablespoons butter, melted
tablespoons chives
tablespoons chopped fresh thyme, or 2 teaspoons dried
tablespoons chopped red onion
tablespoons cold unsalted butter, cut into 1∕2-inch cubes
tablespoons extra virgin olive oil, plus extra for drizzling
tablespoons flour
tablespoons freshly grated Parmesan
tablespoons freshly grated Parmesan, divided
tablespoons grated Parmesan
tablespoons light mayonnaise
tablespoons lowfat buttermilk
tablespoons olive oil
tablespoons peanuts
tablespoons plus
tablespoons raisins
tablespoons shallots, minced 
tablespoons slivered almonds, toasted
tablespoons strong brewed coffee
tablespoons unsalted butter, softened
tablespoons vegetable oil
tablespoons wheat germ
tahini
tamari or soy sauce
tamari sauce
Tanqueray No. 10 gin
taragon sprigs
tarragon vinegar
tarragon, roughly chopped
tart apples, like Vermont’s Crispin
tbs granulated sugar
tbsp all-purpose flour
tbsp arrowroot
tbsp fresh lemon juice
tbsp olive oil
tbsp pure vanilla extract
tbsp unsalted butter
teaspoon baking powder
teaspoon baking soda
teaspoon black or brown mustard seeds (not yellow)
teaspoon butter
teaspoon cayenne
teaspoon chili powder
teaspoon crushed fennel seed
teaspoon cumin
teaspoon dried basil
teaspoon dried oregano
teaspoon freshly ground black pepper
teaspoon freshly ground black pepper, divided
teaspoon freshly ground black pepper 
teaspoon garlic powder
teaspoon grated orange zest
teaspoon ground black pepper
teaspoon ground cinnamon
teaspoon ground coriander
teaspoon ground nutmeg
teaspoon kosher or sea salt
teaspoon kosher salt
teaspoon olive oil
teaspoon pimenton (smoked paprika)
teaspoon poppy seeds
teaspoon red wine vinegar
teaspoon salt
teaspoon salt 
teaspoon sugar
teaspoon turmeric
teaspoon vanilla
teaspoon vanilla extract
teaspoonn fresh oregano, or 1/2 teaspoon dried, chopped
teaspoons baking powder
teaspoons canola oil
teaspoons chopped chipotle chiles in adobo (optional)
teaspoons cider vinegar
teaspoons Dijon mustard, divided
teaspoons dry Italian seasoning
teaspoons extra- virgin olive oil
teaspoons garlic salt
teaspoons honey
teaspoons Honey-Nutmeg Butter (recipe below)
teaspoons olive oil
teaspoons olive oil, divided
teaspoons Parmesan cheese, grated
teaspoons peanut or canola oil
teaspoons salt
tempeh, cubed
tequila
Thai chili paste
Thai-flavored tofu, diced (White Wave is a good brand)
thawed frozen orange juice concentrate
thick Chilean sea bass fillets (about 2 pounds)
thick pork chops (4 oz. each)
thick salmon fillets
thick slices ripe tomato
thin pineapple slices, halved
thin slices red onion
thin to medium asparagus
thinly sliced boneless skinless chicken breast halves
thinly sliced fennel or celery
thinly sliced green onion
thinly sliced ham, chopped
thinly sliced onion
thinly sliced prosciutto, torn into small pieces
thinly sliced prosciutto, trimmed of fat and torn into strips
thinly sliced red onion
thinly sliced red onion (about 1 medium)
thinly sliced scallions
thinly sliced snow peas
thinly sliced Swiss cheese
thinly sliced turkey breast
thinly sliced water chestnuts
thinly-sliced prosciutto
thinly-sliced red bell pepper
thinly-sliced scallions (white part only)
thinly-sliced yellow squash
This makes more dressing than you need. Use 1/3 cup on the beans, then save the rest in the fridge to drizzle over other vegetables or a green salad.
This outstanding cheesecake is creamy, rich and zesty – and kind to your waistline! Enjoy its smooth goodness knowing it fits in your low fat diet plan.
Thousand Island dressing
thyme leaves, plus thyme sprigs
thyme, dried
thyme, fresh, chopped
tilapia fillets (about 5 ounces each), skinned
tin of olives
to 2 jalapeños, seeded and finely chopped (about 1/4 cup)
to 2 scallions, cut into thin strips
to 3 tablespoons unsalted butter, melted
to 3 bunches Swiss chard (about 2 pounds)
to 3 heads radicchio, trimmed at the base, leaves washed and separated
to 3 jalapeño peppers
to 3 plum tomatoes, halved
to 4 sprigs fresh marjoram, oregano, or any other herb
toasted sesame oil
toasted almonds, crushed
toasted black and white sesame seeds
toasted bread
toasted hazelnuts, skins removed
toasted O-shaped cereal
toasted pine nuts
toasted sesame oil
toasted sesame oil, divided
toasted sesame oil, divided
toasted sesame seeds
toasted sesame seeds (See below; seeds can be bought toasted too.)
toasted walnuts, finely chopped
toasted, chopped pecans
tomatillos, husked, quartered
tomatillos, papery skin removed and halved
Tomato juice
tomato juice (32 ounces)
tomato paste
tomato purée
Tomato salsa
tomato sauce
tomato slices
tomato, cut into large cubes
tomato, peeled and minced
tomato, peeled, seeded and diced
Tomato-Lime Salsa
tomatoe
tomatoes (skin on), seeded, diced
tomatoes, peeled and seeded
tomatoes, quartered
tomatoes, roughly chopped (about 4 whole tomatoes)
tomatoes, thinly sliced
tomatoes, thinly-sliced
top round, trimmed of fat and sliced against the grain into thin strips
top sirloin, sliced into chunks, about 1 inch wide and 1/2 inch thick Bamboo skewers soaked in water for 2 hours
torn assorted salad greens (trimmed, washed, and dried)
torn fresh basil leaves
torn fresh basil leaves
torn fresh mint leaves
torn Romaine lettuce
trimmed beets (6 medium), cut into 1/4-inch wedges
trimmed, thinly sliced spinach leaves
trimmed, thinly sliced spinach, washed and spun dry
triple sec
truffle oil
tsp baking powder
tsp baking soda
tsp chili-garlic sauce
tsp curry powder
tsp freshly ground black pepper
tsp garlic & herb salt-free seasoning
tsp herbs de Provence
tsp kosher or sea salt
tsp low-sodium soy sauce
tsp minced fresh ginger
tsp toasted sesame oil
tsp turmeric
tsp xanthan gum
tspn boiling water
tspn cocoa powder
tspn dried oregano
tspn dried thyme
tspn freshly ground black pepper
tspn ground black pepper
tspn ground cumin
tspn olive oil
tspn olive or vegetable oil
tspn salt
tspn whole black peppercorns
tuna steaks
turbinado sugar
turkey bacon, cooked
turkey bacon, cooked and chopped (see note below)
turkey breast
turkey breast, boneless and skinless, cut into 2 inch pieces
turkey pastrami, sliced
turmeric
turnip, peeled and diced
turnips, diced (about 1/4-inch diameter)

udon (brown-rice) or soba (buckwheat) noodles
umeboshi vinegar, can be found in Asian markets
unbleached all- purpose flour
unbleached all-purpose flour
unbleached flour
uncooked angel-hair or capellini pasta
uncooked brown rice
uncooked buckwheat
uncooked bulgur
uncooked chicken sausages
uncooked Chinese noodles (mein)
uncooked instant brown rice
uncooked jasmine rice, long-grain white rice or brown rice
uncooked kasha
uncooked long-grain white rice
uncooked medium shrimp, peeled and deveined
uncooked millet
uncooked orzo (about 3/4 cup dry)
uncooked pasta, such as elbow macaroni, small shells, or fusilli
uncooked quick-cooking bulgur
uncooked quinoa
uncooked rainbow fusilli
uncooked whole-wheat couscous
uncooked wholewheat shells
unflavored gelatin
unflavored gelatin 1/2 cup plus 2/3 cup carrot juice
unflavored granulated gelatin
unsalted butter
unsalted butter, at room temperature
unsalted butter, chilled and cut into small pieces
unsalted butter, cubed and brought to room temperature
unsalted butter, cut
unsalted butter, melted
unsalted butter, softened
unsalted peanuts, chopped
unsalted walnuts
unsalted, shelled pistachios
unseasoned rice vinegar
unsifted powdered sugar
unsulfured molasses
unsweetened apple juice
unsweetened applesauce
unsweetened cocoa
unsweetened cocoa powder
unsweetened cocoa powder (preferably Dutch-process), divided
unsweetened cocoa powder, divided
unsweetened cocoa powder, preferably Dutch-process
unsweetened Dutch-process cocoa powder
unsweetened Dutch-processed cocoa powder
unsweetened frozen cherries
unsweetened frozen pineapple chunks
unsweetened peanut butter
unsweetened pineapple juice
unsweetened soy milk
unsweetened whole raspberries, frozen or fresh
unsweetened, high-quality cocoa powder, like Hershey's
Used by permission of Random House, Inc.

vanilla
vanilla bean
vanilla bean, split in half lengthwise
vanilla beans (seeds only)
vanilla chai tea soy milk like Bolthouse
vanilla extract
vanilla frozen yogurt
vanilla ice cream
vanilla low fat yogurt
vanilla low fat yogurt or frozen yogurt
vegetable broth
vegetable broth (I like to use Imagine brand, which is organic and comes in 1-quart shelf-stable boxes, similar to soy milk.)
vegetable oil
vegetable oil, divided
vegetable or canola oil
vegetable or chicken broth
vegetable or chicken broth, preferably organic
vegetable shortening
vegetable slaw like Mann's Broccoli Cole Slaw
vegetable stock
Vermont maple sugar (if you can’t find maple sugar, use brown sugar)
very finely
very finely minced poblano chile
very large ripe mango (about 1 pound)
very ripe beefsteak tomatoes
very ripe medium bananas
very ripe tomatoes
very thinly sliced Napa cabbage
very thinly sliced red onion
Vidalia onion
vidalia onion, chopped
vinaigrette
vine-ripened tomatoes, diced
vodka

walnut halves and pieces
walnut halves, toasted and finely chopped
walnut or vegetable oil
walnuts
walnuts to line pan
walnuts, chopped
walnuts, coarsely chopped
walnuts, oven-toasted
walnuts, plus 12 walnut halves for garnish
walnuts, toasted and chopped
wasabi paste
wasabi paste*
wasabi powder
water
water or mild vegetable stock
water or vegetable broth
water, divided
water, or more as needed
water-packed roasted red peppers, diced
Watercress leaves
watercress tops
watercress, cleaned and trimmed
watercress, rinsed, spun dry, and coarsely chopped
watermelon, chopped and seeded
watermelon, diced
Weight Watchers Double Chocolate Muffins (1 box)
well-trimmed flank steak
West 4th Avenue, Anchorage, AK
West Broadway, Vancouver, Canada
wheat germ
whipping cream
white (soft) wheat berries
white balsamic vinegar
WHITE BEAN-SPIKED GUACAMOLE:
white chocolate, grated
white fish fillets (cod, red snapper, halibut or sea bass or a combination), cut into 1-inch pieces
white flour
white miso paste
white onion, chopped
white or yellow miso paste
white pepper
White pepper to taste
white rice flower
white sugar
white turnip, peeled and diced
white whole- wheat flour
white whole-wheat or all-purpose flour
white whole-wheat or
white wine
white wine (such as chardonnay or pinot grigio), divided
white wine vinegar
white-wine vinegar
whole baby spinach, divided
whole bulb garlic
whole cloves
whole cloves garlic
whole egg
whole eggs
whole garlic cloves, peeled and thinly sliced
whole grain mustard
whole macadamia nuts
whole milk
whole millet
whole rye (also called "rye berries")
whole wheat flour
whole wheat pasta
Whole- wheat fl our, for work surface
whole-grain baguette, cut into 40 1/2-inch slices
whole-grain bread
whole-grain bread, lightly toasted
whole-grain bread, toasted
whole-grain mustard
whole-grain pizza dough
whole-grain rolls
whole-grain thin spaghetti
whole-wheat baguette, 5 1/2 by 3 inches (half is used)
whole-wheat baguette, sliced diagonally into 1/2-inch thick slices
whole-wheat bread
whole-wheat bread crumbs
whole-wheat bread, lightly toasted
whole-wheat bread, processed into crumbs
whole-wheat burger buns, split
whole-wheat couscous
whole-wheat couscous, cooked according to package directions without added fat
whole-wheat couscous, uncooked
whole-wheat elbow pasta, dry
whole-wheat English muffin
whole-wheat English muffins
whole-wheat English muffins, sliced and toasted
whole-wheat flour
whole-wheat flour, divided
whole-wheat hamburger buns
whole-wheat hamburger buns, split
whole-wheat linguine
whole-wheat linguine or spaghetti
whole-wheat macaroni
whole-wheat or onion pita pockets, split
whole-wheat panko bread crumbs
whole-wheat pasta
whole-wheat pasta spirals (or any shape)
whole-wheat pastry flour
whole-wheat penne
whole-wheat pitas
whole-wheat rolls
whole-wheat spaghetti
whole-wheat tortilla
whole-wheat tortillas
whole-wheat* spaghetti or linguine
whole–wheat penne pasta
wild mushrooms, such as portobello caps and oyster mushrooms, sliced
wild rice
wild rice, cooked
wild rice, rinsed under cold water
wild salmon fillet, cut into 1/2-inch cubes
wildflower honey
wonton wrappers
wooden ice cream sticks
Wooden picks
wooden skewers
Worcestershire sauce

yam or sweet potato, peeled and diced
yams, trimmed and cut into bite-size chunks
yeast
yellow and 1 green bell pepper
yellow bell pepper, cored and diced
yellow bell pepper, seeded and chopped
yellow bell pepper, seeded and diced
yellow bell pepper, thinly sliced
yellow bell peppers, seeded and quartered
yellow cherry tomatoes or grape tomatoes, sliced in half
yellow cornmeal
yellow miso (fermented soybean paste)
yellow mustard
yellow mustard seeds
yellow onion, chopped
yellow onion, diced
yellow onion, halved diagonally and sliced
yellow or orange bell peppers, chopped
yellow or red bell pepper, seeded and diced
yellow peach, peeled and diced
yellow pepper,
yellow peppers, cored, seeded and chopped
yellow squash, cut in quarters lengthwise
yellow squash, quartered lengthwise
yellow summer squash, cut into 1-inch pieces
yogurt
Yogurt or Creme Fraiche (optional)
Yogurt cheese from 1 pint (16 ounces) plain lowfat or nonfat yogurt (See <a href="/eatright/7858" target="_New">"Making Yogurt Cheese"</a>)
Yukon gold or red bliss potatoes, cut into bite-size pieces
Yukon Gold or russet potatoes, peeled and cut into 1 1/2- to 2-inch chunks
Yukon gold potatoes (about 3 cups diced; peeling optional)
Yukon Gold potatoes, peeled and chopped

zest from 3⁄4 of a lemon
Zest of 1 lemon 1 chili pepper, finely chopped
Zest of 1 lemon
Zest of 1 lemon, peeled in a continuous spiral
Zest of 1 lime
Zest of 1 orange
Zest of 1 organic lemon, cut into large strips
Zest of 1/2 orange
Zest of 2 lemons
Zest of two lemons
zucchini squash, diced
zucchini, chopped
zucchini, cut in quarters lengthwise
zucchini, cut into 1-inch pieces
zucchini, diced
zucchini, ends trimmed and coarsely grated
zucchini, quartered lengthwise
zucchini, quartered, sliced in half and chopped
zucchini, shredded (1 1/3 cups)
zucchini, sliced lengthwise and crosswise into strips
zucchini, thinly sliced into coins
zucchini, trimmed and cut lengthwise into 1/4-inch slices

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