Pumpkin Dip

This easy and scrumptious dip is a great way to give kids sweets without junk food!

In a bowl, combine 6 ounces vegan cream cheese (such as Tofutti), 1/2 cup organic brown sugar, and 1/2 cup canned pumpkin; beat with a mixer until blended. Add 2 teaspoons maple syrup and 1/2 tsp. ground cinnamon; beat until smooth.

Cover and chill for 30 minutes before serving, then serve with apple slices. About 2 tablespoons dip and 2 apple slices makes a nosh of 110 calories. The original recipe didn't specify how many apples to use or how large the slices should be, so I decided to cut 2 apples into 12 wedges each. It also didn't mention what variety of apple would go well with the dip, but I found that Braeburn apples were particularly delicious.

Note: I very nearly forgot the maple syrup and cinnamon, I was so distracted as I made the dip tonight! Luckily I remembered to stir them in just before serving.

Cost:
canned pumpkin $2.99
apples $2.99

Crostini with 'Gorgonzola', Caramelized Onions, and Fig Jam

These tasty little crostini make a great appetizer! In place of gorgonzola, I used the soy blue cheese from Sunergia. You'll have more fig jam than you need for this recipe, so use leftovers on breakfast toast!

To make the jam, place 1 cup dried figs and 1 teaspoon lemon juice in a food processor; process until finely chopped. Transfer the figs to a saucepan, along with 2 cups water, 2 tablespoons maple syrup, and a dash of salt. Bring to a boil, then reduce heat and simmer until thick. Use your judgment on this step - the original recipe said it would take about 25 minutes, but mine wasn't like jam until about 45 minutes - perhaps I wasn't simmering over high enough heat.

Let the jam cool completely before making the rest of the recipe (I made mine early in the afternoon).

To make the onions, heat a large skillet coated with cooking spray over medium heat. Add 2 cups sliced yellow onion, 1 teaspoon balsamic vinegar, 1/2 tsp. chopped thyme, and 1/4 tsp. salt; cover and cook for 5 minutes. Uncover and cook an additional 20 minutes - the onions should be a deep golden brown by the end. Add up to 1/2 cup water to the pan as needed to keep the onions from sticking to the pan.

Meanwhile, slice 24 (1-inch) slices of French bread baguette; toast for a couple of minutes on each side under the broiler.

Crumble 3 ounces of soy blue cheese. Spread about 1 teaspoon of the 'cheese' on each baguette slice. Top each slice with 1 teaspoon of the fig jam and 1 teaspoon of the caramelized onions. Sprinkle the crostini evenly with an additional teaspoon of chopped thyme.

2 crostini make an appetizer nosh of 110 calories.

Cost:
dried figs $5.49
yellow onion $1.18
French bread baguette $2.29

Tofu Bites

This easy appetizer is sure to be a hit at your next cocktail party or family gathering! Although I used firm tofu, I might even recommend moving up to extra-firm tofu in retrospect, so the cubes hold together as you saute them.

Slice 1 package of lite firm (or extra-firm) tofu into 1/2-inch cubes. Place on several layers of paper towels, cover with additional paper towels, and let stand for 5 minutes.

Heat 1 and 1/2 teaspoons vegetable or canola oil along with 1 teaspoon dark sesame oil in a large skillet over medium-high heat. Add the tofu cubes and saute for 7 minutes.

Transfer the tofu to a bowl and drizzle with 2 tablespoons low-sodium soy sauce and 1 tablespoon rice vinegar. Toss gently to coat, then cover and chill for at least 1 hour.

Serve the bites cold or at room temperature, with toothpicks on the side. About 1/3 cup of tofu bites makes an appetizer nosh of 60 calories.

Cost:
lite firm tofu $2.00

Eggplant Torte with Pesto and Sun-Dried Tomatoes

As promised, here's a recipe using the Pesto from last night. If you don't want to make your own pesto, go ahead and buy a commercial version - just make sure it doesn't have cheese in it!

For this torte, cut 9 (1/2-inch thick) lengthwise slices of eggplant - you'll probably need about 1 and a half medium-sized eggplant, so save any remainders for another use. Arrange the eggplant slices on a baking sheet coated with cooking spray and sprinkle with 1/4 tsp. salt (which I forgot!). Broil for 10 minutes on each side - the eggplant should be lightly browned and tender by the end. Cut each eggplant piece in half crosswise, so you now have 18 pieces total.

Meanwhile, pour 1 cup boiling water over 1/2 cup sun-dried tomatoes packed without oil. Let stand for 10 minutes, then drain and finely chop the tomatoes.

At the same time, cook 5 lasagna noodles according to package directions. Drain and cut each into 3 pieces (so you have 15 pieces of lasagna).

Coat an 8x4-inch loaf pan with cooking spray, and line with plastic wrap. Lightly coat the plastic wrap with cooking spray, too. Arrange 5 lasagna pieces on the bottom, and top with three slices of sliced vegan cheese. The original recipe used deli-sliced provolone, so I decided the closest option was the sliced vegan mozzarella from Galaxy Foods.

Spread 2 tablespoons of Pesto over the 'cheese', then top with 9 of the eggplant pieces. Sprinkle with half of the chopped sun-dried tomato. Repeat the layers - 5 more lasagna noodles, 3 more slices of 'cheese', 2 tablespoons Pesto, 9 more eggplant pieces, and the remaining sun-dried tomatoes. End with the final 5 lasagna pieces.

Cover with plastic wrap, letting the edges hang over, then place a second (empty) 8x4-inch loaf pan on top of the torte. Weight down using any 2 (15-ounce) cans from your pantry - canned beans or soups work great!

Refrigerate the torte for at least 8 hours, and up to overnight. When it's time to serve, remove the canned goods, the empty loaf pan, and the top sheet of plastic wrap from the torte. Invert onto a plate or serving platter, and remove the remaining plastic wrap. Slice into 8 slices.

The torte is best served at room temperature - serve it with fresh French bread baguette.

4 slices of torte plus 4 (1/2-inch) slices of French bread make a serving of 250 calories. This dish works equally well as an appetizer, or as the center of the meal if you double the portions!

Cost:
eggplant $6.61
sliced vegan cheese $3.39
French bread baguette $2.29

Corn and Poblano Empanadas

These yummy little appetizers are another great way to use summer's fresh corn!

Ahead of time, place 2 poblano peppers on a foil-lined baking sheet; bake at 500 degrees for 20 minutes, turning at the ten minute mark - they should be brown and blistered by the end.

Place in a plastic bag for 15 minutes, then peel the poblanos, cut them in half lengthwise, and discard the seeds and membranes. Finely chop the remaining flesh, and set aside in a medium bowl.

To make the dough, lightly spoon 3/4 cup all-purpose flour into measuring cups and level with a knife. Combine the flour in a food processor with 3/4 cup masa harina (corn flour), 1/4 tsp. salt, and 1/2 tsp. chili powder. Pulse about 3 times to mix. Add 2 tablespoons vegan butter (such as Earth Balance), cut into small pieces, along with 1/2 cup water; pulse until the mixture starts to form a ball. Turn out onto a surface and knead to finish incorporating the dough together, and completely form into a ball.

Note: since my food processor isn't large enough, I used a blender instead, which doesn't do quite as nice a job making dough as a food processor. Once the ingredients were mostly combined, I turned the dough out onto a surface and finished it off there by hand.

Divide the ball into 8 equal portions (it's a wonderfully workable dough, I discovered, so don't worry about it sticking to your hands!). Pat each portion into a 3-inch circle. Stack the circles between layers of wax paper, and chill for 30 minutes.

While the dough chills, heat a large skillet coated with cooking spray over medium-high heat. Add 2 minced garlic cloves and saute for 30 seconds. Add 1/4 tsp. salt, and 1 and 1/2 cups fresh corn kernels; saute for 3 minutes. Add the corn mixture to the reserved poblanos, and let stand for 5 minutes, then stir in 3/4 cup shredded vegan mozzarella (such as Follow Your Heart).

Working with one portion of dough at a time, roll into a 5-inch circle. Spoon about 3 tablespoons of the corn mixture into the center of the circle. Moisten the edges of the dough with water, then fold over the filling.

(Note: I forgot to moisten the edges, but my dough still held together fine!)

Press the edges with a fork to seal. Repeat with the remaining dough and corn mixture. Place all the filled empanadas on a baking sheet coated with cooking spray. Make the equivalent of 1 egg using Ener-G egg replacer, and lightly brush the tops of the empanadas with the 'egg'. Pierce each empanada with a fork on the top (which I also forgot! I guess I was working fast at the end...), then bake at 425 degrees for 20 minutes.

1 empanada makes an appetizer nosh of 160 calories.

Cost:
masa harina $3.39
poblano peppers $1.80
fresh corn $0.80
vegan mozzarella $4.39

Chipotle Black Bean Dip with Garlic Pita Chips

This recipe is a fun variation on regular black bean dip, since it uses canned black soybeans instead. It makes for easy entertaining, since the chips can be made up to 2 days ahead of time, and the dip itself up to 4 days ahead. As an alternative to an appetizer, you can make the dip as a sandwich spread - it's great for pita sandwiches with tomato and lettuce.

For the chips, start by wrapping 6 unpeeled garlic cloves in aluminum foil; bake at 400 degrees for 45 minutes, then let stand for 10 minutes before extracting the garlic pulp, and discarding the skins.

Spread the garlic pulp evenly over 2 (6-inch) whole wheat pitas, and spray the pitas with cooking spray. Cut each pita in half, and then each of those halves into 8 wedges (so you have 32 wedges total). Arrange the wedges on a baking sheet, and sprinkle with 1/4 tsp. coarse salt and 1/8 tsp. black pepper. Bake at 400 degrees for 7 minutes.

(Note: if you make the chips ahead, store them in an airtight container at room temperature).

To make the dip, combine the following in a food processor: 1/3 cup bottled salsa (I used the mild salsa from Muir Glen), 1/4 cup chopped cilantro, 3 tablespoons tomato paste, 1 tablespoon vegetable or canola oil, 1 teaspoon raw sugar, 1 teaspoon ground cumin, 1 teaspoon dried oregano, 1 teaspoon minced canned chipotle chile in adobo sauce, 1/4 tsp. coarse salt, 1/2 tsp. onion powder, 1 chopped garlic clove, and 1 (15-ounce) rinsed and drained can of black soybeans. Process until smooth, then spoon into a bowl. Cover and chill if you're making it ahead of time.

For the canned soybeans, try Eden Organics. For the chipotle chiles, a useful tip is to store them in individual portions of an ice cube tray, since you almost never need an entire can at one time - that way, you don't need to buy a new can every time a recipe calls for just a little bit!

3 tablespoons dip plus 4 pita chips makes an appetizer serving of 110 calories.

Cost:
whole wheat pitas $1.99
cilantro $1.69
tomato paste $2.49
canned black soybeans $2.79

'Honey'-Roasted Nuts and Fruit

Use agave nectar in place honey for this easy dish. You can serve the mix as an appetizer with summer cocktails, or bring along as trail mix on your next hike!

Before you start the recipe, line a baking sheet with parchment paper (aluminum foil would work, too), and coat with cooking spray; set aside.

Melt 1 teaspoon vegan butter (such as Earth Balance) in a large skillet over medium-high heat. Add 1/4 cup agave nectar, and cook for 2 minutes.

Add 1/4 cup slivered almonds, 1/4 cup chopped hazelnuts, 1/4 cup chopped pecans, 1/4 cup sunflower seeds, 1/2 tsp. cinnamon, 1/4 tsp. ground cardamom, 1/4 tsp. salt, and just a dash of ground cloves; reduce the heat to medium and cook for about 8 minutes, stirring frequently - the nuts should be golden by the end.

Stir in 1 cup raisins, then immediately transfer to the prepared baking sheet and cool completely - be careful not to touch the mixture right away, because it will be hot!

1/4 cup of the mix is 200 calories.

Cost:
hazelnuts $6.99
sunflower seeds $0.95
raisins $2.99

Pearl Oyster Bar 'Crab' Cakes with Sweet Corn Ragout

Crab cakes?? you ask. Yes, thanks to another vegan meat company I am trying out: Match Meats. I'm not sure I'm brave enough to try their ground pork, beef, or chicken options yet, but their products look quite simply amazing, and I figured their vegan ground crab was a good way to ease into this new world of cooking with 'meat'. You can order the products right from their online store, making it super convenient no matter where you live:

www.matchmeats.com

For this recipe, you need 1 package (1 pound) Match crab. It needs to thaw for 24 hours in the fridge, so keep that in mind!

This dish gets its name from the Pearl Oyster Bar restaurant in New York; the only difference is that my crab isn't real!

In a large bowl, combine 1 tablespoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon dry mustard, 2 teaspoons chopped chives, 1/2 tsp. hot sauce (such as the Hot Stuff from the Wizard), 1/2 tsp. vegan Worcestershire sauce (such as Annie's), 1/4 tsp. pepper, and the equivalent of 2 eggs using egg replacer (such as Ener-G); stir well with a whisk. Note: I omitted the 1/4 tsp. salt called for in the original recipe since Match already has salt added in and I wanted to keep down the overall sodium total.

Add 2 tablespoons finely chopped and seeded plum tomato and 1 pound vegan crab, tossing to combine. Stir in 5 tablespoons dry breadcrumbs, then cover and chill for 30 minutes.

Using a 1/4 cup measure, form 8 patties from the 'crab' mixture. Melt 1 and 1/2 teaspoons vegan butter (such as Earth Balance) in an oven-proof skillet over medium-high heat. Dredge the patties in 2 tablespoons breadcrumbs, then add to the skillet and cook for 4 minutes.

Turn the patties over, wrap the handle of the skillet in foil, and bake in a 450 degree oven for 5 minutes.

While the 'crab' cakes are in the oven, make the ragout: bring a 1/4 cup water to a boil in a saucepan, then add 2 and 3/4 cups fresh corn kernels and 1/4 cup frozen peas; cook for 2 minutes.

Remove the pan from heat and add 1 and 1/2 cups finely chopped and seeded plum tomato, 2 tablespoons chopped basil, 2 tablespoons chopped chives, 1 tablespoon vegan butter, and 1/8 tsp. black pepper. (Again, I omitted the 1/4 tsp. salt).

Serve 1 crab cake with 1/3 cup ragout for 8 servings of 180 calories each.

I will be honest with my reader that - although this recipe was objectively delicious! - I had a hard time swallowing it down because it really did taste like crab. However, I remember feeling the same way the first time I tried vegan bacon, vegan chicken, vegan beef patties etc., which are all products that I have come to love, so keep your eyes open for more future 'crab' recipes on this website.

Cost:
chives $2.49
plum tomato $1.52
vegan crab $7.50
fresh corn $2.49
frozen green peas $2.99
basil $2.99

Tofu Negamaki

Negamaki is a Japanese kebab which traditionally consists of beef and scallions. For this vegan version, use baked tofu instead! The kebabs make a perfect summertime appetizer.

In a small saucepan, combine 1 and 1/2 tablespoons raw sugar, 3 tablespoons soy sauce (preferably low sodium), 1 tablespoon mirin, 2 teaspoons grated orange rind, 1 teaspoon grated fresh ginger, and 1 teaspoon rice vinegar. Bring to a boil, then continue to cook for 1 minute - all the sugar should be dissolved. Remove from heat and let cool slightly.

While the mixture cools, slice 1 (8-ounce) package of baked tofu (such as Soyboy) into 16 equal pieces. Cut 16 (4-inch long) tops off of green onions; reserve the bottoms for another use.

Working with 1 (10-inch) kebab skewer at a time, thread on 1 green onion top, about 1/2-inch from the end of the onion. Thread 1 tofu cube onto the skewer, then wrap the onion top tightly around the tofu and thread the other end of the onion onto the skewer; push to the opposite end of the skewer, then repeat the process. (See the photo if those instructions are slightly unclear!) At the end, you'll have 4 pieces of tofu and 4 green onion tops on each skewer.

Coat an outdoor grill or indoor grill pan with cooking spray and heat over medium heat. Brush the kebabs with the soy sauce mixture, and coat with cooking spray (the latter of which I forgot!), then grill for about 3 minutes on each side, while basting frequently with the soy sauce mixture.

One thing to watch out for: your grill pan needs to be big enough so that the kebab skewer length don't prevent the food from coming in contact with the pan itself - I actually had to press down on the tofu cubes to ensure that they grilled, since my grill pan is only about 8-inches square!

Each kebab is 130 calories.

Cost:
orange $1.15
green onions $0.99
baked tofu $2.99

Black Bean Salsa

This easy salsa is great either as a dip with tortilla chips or as a filling in a tortilla wrap sandwich.

Get ready for a long list of ingredients! In a large bowl, combine 3 tablespoons finely chopped red bell pepper, 2 tablespoons finely chopped red onion, 2 tablespoons chopped cucumber, 2 tablespoons diced plum tomato, 1 tablespoon chopped celery, 1 tablespoon chopped and seeded jalapeno pepper, 1 and 1/2 teaspoons chopped basil (or 3/4 tsp. dried basil, if you prefer), 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 and 1/2 teaspoons fresh-squeezed lime juice, 1/4 tsp. dried thyme (or 3/4 tsp. chopped fresh thyme, if you prefer), 1/4 tsp. salt, 1/4 tsp. ground cumin, 1/4 tsp. chili powder, 1/8 tsp. black pepper, and 2 small minced garlic cloves.

Rinse and drain a 15-ounce can of black beans. Add to the rest of the ingredients, and stir well to combine, then cover and chill for at least 2 hours before serving, so the flavors can blend.

You'll have 2 cups of salsa, although you can also double all the above quantities easily for more! 1/4 cup of salsa makes a serving of 100 calories.

Cost:
red bell pepper $1.36
cucumber $3.99
plum tomato $0.32
celery $3.49
jalapeno $0.20
lime $0.50
canned black beans $1.99

White Bean Dip

This make-ahead dip is great for summer picnics!

Heat 1 tablespoon olive oil in a saucepan over medium heat. Add 6 sliced garlic cloves, 1 tablespoon ground coriander, and 1 teaspoon paprika; cook for 2 minutes. You should stir constantly, though I confess to only stirring frequently.

Add 1, drained and rinsed (15-ounce) can of cannellini beans, and cook for 2 minutes, stirring frequently. Add 3/4 cup vegetable broth; bring to a boil, then cover, reduce heat, and simmer for 15 minutes.

Transfer the bean mixture to a blender or food processor, and process until smooth. Stir in 2 tablespoons chopped flat-leaf parsley, then spoon into a bowl and chill - the original recipe did not specify for how long, but I made the dip about an hour and a half in advance.

Sprinkle with 1/8 tsp. paprika just before serving, and serve with sesame breadsticks (I like the long thin ones from Alessi). 1 breadstick plus 1 tablespoon dip makes a nosh of 50 calories.

Cost:
garlic $0.45
canned cannellini beans $2.19
flat-leaf parsley $1.99
sesame breadsticks $2.49

Grilled Stone Fruit Antipasto Plate

Stone fruits - peaches, nectarines, plums etc. - are in season now! Rather than serve them for dessert, surprise guests by making this appetizer course.

You'll need 1 pound black plums, 1 pound peaches, 1/2 pound nectarines, and 1/2 pound pluots. For all the fruit, firm ones will hold up much better on the grill than ripe. Pluots are a plum/apricot hybrid that look like a plum from the outside, but have a sweeter taste. I used Flavorosa pluots (although there are many varieties), which have a lovely pink flesh, in contrast to that of normal plums; check out the picture below to see the difference! If you can't find pluots, perhaps try apricots in their place, or add more of whichever stone fruit is your favorite.



Halve and pit all of the fruit. Yet another reason to choose firm fruit is that they will pull apart much easier when you cut along the seams! My plums were a little too soft, which made halving and pitting difficult.

Heat an outdoor grill or indoor grill pan over medium-high heat and coat with cooking spray. Grill the fruit for 3 minutes on each side.

While the fruit grills, make the dressing: whisk together 1 tablespoon organic brown sugar, 3 tablespoons white balsamic vinegar, 2 tablespoons olive oil, 2 tablespoons fresh-squeezed lime juice, 2 teaspoons vanilla extract, 1/4 tsp. black pepper, and 1/8 tsp. salt.

Drizzle the dressing over the fruit, then divide evenly among 8 appetizer plates (about 3 fruit pieces per serving). Each serving is 130 calories. Garnish with mint sprigs if you like, for a pretty presentation!

Cost:
limes $1.00
black plums $3.90
peaches $1.28
nectarines $1.14
pluots $3.91

'Parmesan' Potato Bites

Ever feel a wave of regret when yummy, non-vegan bite-sized appetizers whirl around dinner parties on trays? Well, make these potato bites at home and you won't be missing out on a thing!

Place 12 small red potatoes in a saucepan and cover with water; bring to a boil and cook for 15 minutes, then drain and set aside.

Meanwhile, heat 1 and 1/2 teaspoons olive oil in a medium skillet over medium-high heat. Add 3/4 cup minced onion, 1/4 cup diced vegan bacon slices (such as Light Life - about 3 slices), 1/8 tsp. black pepper and 3 minced garlic cloves; saute for 5 minutes.

Note: I was a little shy on the 'bacon' - closer to 3 tablespoons, since I was finishing off a package of Light Life that I already had open at home. Luckily there were still enough pieces to get that bacon taste in each potato!

Cut the cooked potatoes in half, and carefully scoop out their pulp, leaving a 1/4-inch shell - a melon baller works really well here, as opposed to a spoon. I recommend letting the potatoes cool slightly before you do this step, or you'll burn your fingers.

Mash the potato pulp with a fork. Rub 1 teaspoon of dried sage between your fingers to break it up slightly, then stir into the pulp, along with 1/2 cup shredded vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods); add the potato mixture to the onion mixture, stirring until well combined.

Spoon about 1 tablespoon of the stuffing into each potato shell. Arrange the stuffed potatoes on a baking sheet and broil for 3 minutes. Pass around as appetizers while they are still warm!

2 stuffed halves make a nosh of 70 calories.

Cost:
red potatoes $4.99
onion $1.63

White Bean and 'Bacon' Dip with Rosemary Pita Chips

Here's the perfect appetizer for your Memorial Day tomorrow!

Measure out 1/2 tsp. dried rosemary, and crush between your fingers into smaller pieces. Combine the rosemary with 1/4 tsp. salt, 1/4 tsp. garlic powder, and 1/8 tsp. black pepper.

Cut 3 (6-inch) pitas into 8 wedges each, and arrange in a single layer on a baking sheet. Most pitas are vegan, but I recommend either Whole Foods' house brand or The Baker. Coat the pita wedges with cooking spray, then sprinkle with the rosemary mixture and lightly re-coat with cooking spray. Bake at 350 degrees for 20 minutes.

While the pita chips are baking, coat a saucepan with cooking spray and add 2 pieces of chopped vegan bacon (such as Light Life). Cook for about 4 minutes, until crisp, then remove from the pan and set aside. Return the pan to the burner and add 4 minced garlic cloves; cook for 1 minute. Add 19 ounces (rinsed and drained) canned cannellini beans - about 2 cups-worth - and 1/3 cup vegetable broth; bring to a boil, then reduce heat and simmer for 10 minutes.

Combine the bean mixture in a food processor or blender with 1/4 cup chopped green onions, 1 tablespoon lemon juice, 1/2 tsp. hot sauce (such as the Hot Stuff from the Wizard), 1/8 tsp. salt, and 1/8 tsp. paprika; combine until smooth.

Spoon the bean mixture into a bowl, and stir in 1 tablespoon of the chopped 'bacon' pieces. Sprinkle the remaining 'bacon' on top just before serving.

3 tablespoons of dip plus 3 pita wedges makes a serving of 140 calories.

Cost:
pitas $1.99
vegan bacon $3.39
cannellini beans $4.38
green onions $0.99
paprika $5.99

Guacamole with Chipotle Tortilla Chips

Whip up this easy guacamole for your next movie night on the couch!

Cut 8 (6-inch) corn tortillas into 8 wedges each. Place the tortilla wedges on 2 baking sheets coated with cooking spray, in a single layer. Sprinkle with 1/4 tsp. salt and 1/2 tsp. chipotle chile powder, then lightly spray with cooking spray. Bake at 375 degrees for 12 minutes. Cool for 10 minutes before serving.

While the tortillas are cooking/cooling, make the guacamole: peel the husks from 3 tomatillos, then core and finely chop them.

Combine the chopped tomatillos in a bowl with 1/3 cup chopped onion, 1/3 cup chopped plum tomato, 3 tablespoons chopped cilantro, 1 tablespoon fresh-squeezed lime juice, 1/4 tsp. salt, 2 seeded and finely chopped jalapeno peppers, and 1 minced garlic clove.

Peel and seed 2 nicely ripe avocados, then coarsely mash them with a fork. Add to the tomatillo mixture, and stir to combine.

2 tablespoons guacamole and 4 tortilla chips makes a serving of 60 calories.

Cost:
corn tortillas $0.99
tomatillos $1.12
plum tomato $0.64
lime $0.59
avocados $3.00
jalapeno peppers $0.50

Roasted Tomato Salsa

Roasting the veggies for this salsa in a skillet was a fun new method, and gives a nice smoky flavor to the final product! You can make the recipe ahead of time, but it's best if served within 2 days of cooking.

Heat a cast-iron skillet over medium heat. Add 2 whole ripe tomatoes, 2 or 3 jalapeno peppers (depending how hot you want the salsa!) and 1 unpeeled garlic clove. Cook for 15 minutes, turning the veggies frequently - they should be starting to blacken by the end, and the tomato skins will have almost entirely slipped off.

Let cool slightly before peeling off any remaining tomato skin, then seed and chop the tomatoes. Remove the stems and seeds from the jalapenos, then finely chop. Peel and finely chop the garlic clove. Combine those three ingredients in a bowl with 1/3 cup finely chopped Vidalia onion, 1/4 cup chopped cilantro, 2 tablespoons fresh-squeezed lime juice, and 1/4 tsp. salt.

1/4 cup of salsa is 20 calories. It's delicious with tortilla chips, or as a topping for vegan tacos!

Cost:
tomatoes $2.03
jalapeno peppers $0.35
cilantro $1.69
limes $1.18

Mediterranean Hummus

Bell peppers and olives give a nice twist to a classic hummus recipe!

In a food processor, combine 1/4 cup chopped bottled roasted red bell peppers, 1/4 cup pitted kalamata olives, 3 tablespoons lemon juice, 2 teaspoons olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper, 2 garlic cloves, and 1 (15-ounce) drained and rinsed can of chickpeas.

Process until smooth - you'll probably want to stop once or twice to scrape down the sides of the food processor with a spatula.

Transfer to an air-tight container and store this yummy hummus in the fridge. It's great with pita wedges or crudites for dipping, such as bell pepper strips or cucumbers! 2 tablespoons of hummus are 50 calories.

Cost:
bottled roasted red bell peppers $2.79
kalamata olives $5.99
canned chickpeas $1.99

Green Onion Pancakes with Tomato-Avocado Salsa

Serve these savory pancakes as part of a brunch buffet, or as an appetizer at your next dinner party!

To make the salsa, combine 1 and 1/2 cups chopped and seeded plum tomato, 1/2 cup finely chopped red onion, 1/2 cup chopped and peeled avocado, 2 tablespoons finely chopped jalapeno pepper, 2 tablespoons red wine vinegar, 1 teaspoon minced fresh oregano, 1/8 tsp. salt, 1/8 tsp. black pepper, and just a dash of raw sugar in a bowl. Cover and chill until ready to serve.

To make the pancakes, lightly spoon 1 and 1/2 cups all-purpose flour into measuring cups, and level with a knife. Combine the flour in a large bowl with 2 teaspoons raw sugar, 1 teaspoon baking powder, 1 teaspoon baking soda, 1/2 tsp. salt, and 1/8 tsp. black pepper; set aside.

Make the equivalent of vegan buttermilk by pouring 1 and 1/2 tablespoons lemon juice into a measuring cup, then filling with plain soy milk (such as Silk) to equal 1 and 1/2 cups; let stand for 5 minutes to clabber (sour) the mixture.

Combine the 'buttermilk' with the equivalent of 1 egg using egg replacer (such as Ener-G), then pour the mixture into the flour mixture; stir just until moist. Let stand for 10 minutes, then stir in 1 cup chopped green onions and 1 and 1/2 ounces shredded vegan cheese in place of provolone (I used the vegan mozzarella from Galaxy Foods).

Heat a nonstick skillet coated with cooking spray over medium heat (or use a griddle, if you have one!). Spoon 1/4 cup of batter per pancake onto the skillet; cook them for about 3 minutes on each side. You'll know it's time to flip the pancakes when the tops are covered with little bubbles and the edges are starting to brown. To avoid overcrowding, I made three batches of 4 pancakes at a time.

You'll have 12 pancakes total. Serve 1 pancake with 3 tablespoons of the salsa for a serving of 130 calories.

Cost:
plum tomatoes $1.73
red onion $0.96
avocado $2.00
jalapeno pepper $0.25
fresh oregano $2.49
green onions $1.98

Bean, 'Bacon', and 'Blue Cheese' Dip

I couldn't wait to try this combination, since I love both vegan Smart Bacon (from LightLife) and vegan soy blue cheese (from Sunergia)!

The dip is super-easy to prepare. In a blender, combine 1/4 cup chopped onion, 1 tablespoon chopped parsley, 1/4 tsp. dried thyme (use 1 teaspoon chopped fresh thyme, if you prefer), 1/4 tsp. salt, 1/4 tsp. black pepper, 1 drained (15-ounce) can of navy beans, and 1 chopped garlic clove; process until smooth.

Transfer to a bowl and stir in 1/2 cup crumbled vegan blue cheese and 3 vegan bacon slices (previously cooked and crumbled).

2 tablespoons of dip are 80 calories. This is delicious with pita wedges - warm up the pitas for a few minutes in the oven first, and it's even tastier! You could also try the dip smeared over toasted baguette slices.

Cost:
parsley $1.69
canned navy beans $2.19
soy blue cheese $4.49

Roasted Chile-Spiced Edamame

Serve these edamame in place of peanuts with cocktails - they're high in protein but lower in fat than nuts, at only 3 grams per serving - and all the heart-healthy kind!

Allow 1 (14-ounce) package of frozen shelled edamame to thaw ahead of time. Once thawed, arrange the edamame in a single layer on a baking sheet coated with cooking spray.

In a small bowl, combine 1 tablespoon chili powder, 1 teaspoon onion powder, 1/2 tsp. salt, 1/2 tsp. ground ginger and 1/2 tsp. ground red pepper. Sprinkle the spice mixture over the edamame, and toss to coat.

Bake at 350 degrees for 1 and 1/2 hours, stirring every 30 minutes.

You'll have 5 servings of 1/4 cup and 120 calories each.

Cost:
frozen shelled edamame $3.49