41 lacto recipes

Savory pumpkin biscuits with whole wheat, wheat germ, bran, and a clever clove of garlic to balance the sweetness. Drop biscuits with a spoonbread interior, no butter or eggs needed.

A new twist on classic creamy carrot soup. Add a bit of lime juice for extra zing.

These delicious, moist yet healthy muffins are ideal breakfast muffins. Have them with a cup of orange milk, orange juice or your morning coffee.

Lacto-vegetarian cabbage casserole layered with seasoned TVP and baked in a tangy tomato sauce. A high-protein, meat-free comfort dish that feeds a crowd.

A low-fat version of tiramisu that calls for cottage cheese, rum, sour cream and delicious lady fingers.

Polenta pizza with a crispy cornmeal crust topped with spaghetti sauce, fresh vegetables, and optional mozzarella. A gluten-free, vegetarian pizza alternative ready in 25 minutes.

A cheesy and flavorful vegetarian quiche is made of cheese, yogurt, tofu and assorted vegetables. If you don't have egg substitute, use eggs instead.

Pasta primavera in a light evaporated milk sauce with mushrooms, bell peppers, and garlic sauteed in dry sherry. A low-fat vegetarian pasta with no butter or cream.

Whole wheat cinnamon raisin bread for the bread machine with brown sugar, gluten flour, and skim milk. A lacto-vegetarian loaf baked on the light crust setting.

Fruit pudding: apples and prunes simmered into a sweet, juicy base, topped with light dumplings steamed right on the fruit. A cozy, low-fat stovetop pudding that comes together in one pan.

Dum gobi is a fragrant North Indian cauliflower and pea curry, the steamed florets folded into a creamy yogurt-tomato gravy spiced with garam masala, cardamom and turmeric. A golden, lacto-vegetarian classic.

Lighter eggplant Parmesan with whole wheat breading layers tender rounds with tomato sauce and Parmesan, baked until melt-in-your-mouth (optional mozzarella finish).

Indian yogurt kabob sauce with cumin, coriander, garam masala, turmeric, and garlic-ginger paste. A tangy, spiced marinade for grilling meat, fish, or vegetables.

Oprah's mock Caesar salad lightens up the classic with a no-egg, no-anchovy dressing built on lemon juice, soy sauce, and garlic. Romaine and Belgian endive, ready in 10 minutes and naturally low-fat.

Wheat berry veggie melt with steamed butternut squash, carrots, and yellow squash tossed with soy sauce and broiled under melted mozzarella. A hearty vegetarian casserole.

Fat-free apple oat muffins using pureed prunes as a fat substitute, egg whites instead of whole eggs, and maple syrup for sweetness. Just 90 calories each.