125 lacto recipes

Bulgur wheat salad with tomatoes, cucumbers, purple onion, and a tangy yogurt-balsamic dressing. Mediterranean-style grain salad in 40 minutes.

Vegetable and tofu triangles wrap grated carrots, zucchini, spinach, crumbled tofu, and cheddar in crisp pastry. A vegetarian hand pie that freezes well for lunches.

Curried egg and artichoke dip, a quick chunky party dip with chopped hard-boiled eggs and artichoke hearts in a curry-spiced sour cream and mayo dressing. No-cook appetizer ready in 10 minutes.

Riewe Schales is an Amish turnip and potato casserole with grated root vegetables, yogurt, milk, and onions baked under whole wheat breadcrumbs. A hearty Pennsylvania Dutch side dish from plain country cooking.

Lightened-up haluski-style cabbage and angel hair pasta in vegetable broth, finished with cool sour cream or yogurt. Old-world Eastern European peasant food made vegetarian and weeknight-fast.

No-fuss bread machine oatmeal bread with molasses and skim milk for hands-off baking with wholesome results

Layered cream cheese, cheddar, and spicy chili baked until bubbly and golden. This lighter chili cheese dip uses fat-free cheeses and comes together in under an hour. Scoop it up with tortilla chips.

Creamy chocolate tofu pie in a homemade graham cracker crust, sweetened with honey and vanilla. Dairy-free, egg-free, and so silky nobody will guess the secret ingredient.

Strawberry muffins made with oat bran, apple fiber, and a fresh strawberry puree, lightened with whipped egg whites and bound with corn syrup. A low-fat, fiber-rich breakfast bake.

Gingerbread rice bran muffins made with whole wheat flour, molasses, ginger, cinnamon, and raisins. Low-fat, egg yolk-free, and high in fiber for a healthier breakfast muffin.

A hearty Bulgarian stew of lentils and navy beans simmered with sweet red peppers, paprika, and herbs in a rich broth deepened with prune juice and tomato paste. Vegan-friendly and high in fiber.

Mashed sweet potatoes with brown sugar, cinnamon, and raisins topped with toasted marshmallows. The classic Thanksgiving casserole that pulls off the rare sweet-and-savory side dish balance.

Quick microwave Italian potato salad with new red potatoes, olives, bell peppers, and fresh tomatoes tossed in zesty Italian dressing. Ready in 25 minutes with no stove required.

Vegetarian sausage patties made from bulgur wheat, whole wheat flour, sage, and poultry seasoning. Pan-fried until golden, these make a high-fiber meat substitute for breakfast or casseroles.

A tasty soup that's easy to make and is perfect for a light lunch.

A lighter blueberry pear cobbler with a fluffy drop-biscuit topping. Made with pears packed in juice and skim milk, this fruit-forward dessert keeps things simple and satisfying.