INDEX OF CONTENTS

 

• Three Sisters Casserole

·        Chocolate Chip Spelt Cookies
Butternut Squash Pancakes

·        Provencal Bean Dip

 

·        Wild Mushroom Ragu with Golden Polenta

 

·        Sweet Potato Wedges with Rosemary

 

• Szechuan Black-Eyed Pea Salad

·        Napa Cabbage Slaw

·        Curly Kale with Caramelized Onions

• Barbecued Tofu and Apples

·        Roasted Tomato and Red Pepper Soup

 

• Crunchy Chocolate Truffle Pie

 

• Pattypan Squash with "Sausage" and Apple Stuffing

 

·        Udon Noodles with Walnuts and Pomegranates

 

• Moroccan Pumpkin and Lentils

 

• Sloppy Joes

 

• Braised Kale, Potatoes and Mushrooms

 

• Sausage’ and Pepper Heroes

 

• Peas Please

 

• Green Beans and New Potatoes with Mint Pesto

 

• Mexican Apricot-Avocado Salad

 

• Chocolate Banana Cake

 

• Vegetable Pan Bagnat

 

• Baked Peaches with Caramel Sauce
  

 

• Spicy White Eggplant Salad

 

• Toasted Panzanella

 

·        Quinoa with Corn and Basil

• Grilled Eggplant in Pita with Pomegranate-Walnut Sauce
• Fresh Corn Chowder
• Low-Fat Apricot-Pecan Muffins
• Tofu-Carrot Cacciatore
• Soba Noodles with Zucchini Ribbons
• Raspberry Chill
• Vegetable Linguini with “Bolognese” Sauce
• Curried Chickpeas, Cauliflower and Spinach

·        Curried Greens

• Red Pepper and Zucchini Quiche
• 
  
  
  
  

ADDITIONAL WORLD POPULAR VEG. RECIPES

 

Three Sisters Casserole Serves 6
	A Native American expression, “three sisters” refers to the practice of growing beans, corn and squash together. This filling casserole can be frozen for an upcoming party or made fresh for dinner.

 

Polenta Topping 1 1/2 cups yellow cornmeal 1 Tbs. chili powder 3/4 tsp. salt Filling 3 Tbs. olive oil, divided 1 small onion, chopped (about 1 cup) 1 large red or yellow bell pepper, cut into 1-inch dice (about 1 cup) 1 lb. kabocha squash, peeled and cut into 1-inch cubes (about 2 cups) 1 15-oz. can diced tomatoes with chiles 2 cloves garlic, minced (about 2 tsp.) 1 tsp. ground coriander 1 tsp. ground cumin 1/2 tsp. salt 1 15-oz. can pinto beans, drained and rinsed 1 cup frozen corn kernels, thawed

Directions

 

   1. To make Polenta Topping: Whisk together cornmeal, chili powder, salt and 4 1/2 cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.

   2. To make Filling: Preheat oven to 375F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.

   3. Stir in squash, tomatoes, garlic, coriander and cumin. Cook 5 minutes, stirring occasionally. Stir in 1/2  cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.

   4. Coat 8x11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2 1/2 cups) over top.

   5. Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned. Serve with Pumpkin Seed Pesto.

Nutritional Information

 

Per SERVING:

Calories     304

Protein      8g

Total fat    8g

Carbs        52g

Cholesterol         mg

Sodium      830mg

Fiber 9g

 

Chocolate Chip Spelt Cookies

makes 24 cookies

 

 

1 1/2 cups crunchy peanut butter

2 1/4 cups spelt flour

1 tsp. baking soda

1 tsp. salt

1 1/2 cups maple syrup

2 tsp. vanilla extract

1 1/2 cups vegan chocolate chips, such as Sunspire

Directions

 

   1. Preheat oven to 375F. Coat baking sheets with cooking spray, or line with parchment paper. Spoon peanut butter into microwave-safe bowl, and heat on high power 30 to 45 seconds, or until melted, stirring once or twice.

   2. Combine flour, baking soda and salt in large bowl. Stir in peanut butter, maple syrup and vanilla until blended. Fold in chocolate chips.

   3. Drop 2 Tbs. dough for each cookie onto prepared baking sheet, and flatten slightly. Bake 15 to 17 minutes, or until golden brown. Cool 5 minutes, then transfer to wire rack to cool completely.

Nutritional Information

 

Per COOKIE:

Calories     237

Protein      6g

Total fat    11g

Carbs        31g

Cholesterol         mg

Sodium      238mg

Fiber 2g

Butternut Squash Pancakes

makes 20 pancakes

 

 

2 cups peeled and grated butternut squash (1 lb. squash)

2 cups grated potato (about 2 medium)

1 medium red onion, grated (1/2 cup)

2 tsp. salt

2 cloves garlic, minced

1 tsp. dried sage

1/4 tsp. grated nutmeg

1 large egg, beaten

3 Tbs. unbleached white flour

salt and ground black pepper

vegetable oil for frying

Directions

 

   1. Place squash, potatoes and onion into a colander. Add 2 teaspoons salt, mix and let drain over sink, about 15 minutes. Press vegetables several times to extract water.

   2. Transfer vegetables to a medium bowl. Add garlic, sage, nutmeg and egg and mix thoroughly. Add flour and season with salt and pepper and mix thoroughly.

   3. Heat about 1/8-inch oil in heavy-bottomed large skillet. Using a heaping tablespoon, drop pancakes into oil; press down with a spatula to flatten and ensure even cooking. Cook 1 to 3 minutes on each side, until golden brown. Remove to platter and keep warm. Cook remaining batter adding more oil to pan when necessary.

Nutritional Information

 

Per pancake:

Calories     37

Protein      1g

Total fat    1g

Carbs        7g

Cholesterol         11mg

Sodium      218mg

Fiber 2g

Sugars       g

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Provencal Bean Dip

Makes 1 3/4 cups

For a pretty presentation, spoon dip into a hollowed bell pepper or small head of red cabbage. Arrange large leafy lettuce leaves in a shallow basket. Place dip in center of basket and arrange crudités and bread sticks attractively around dip.

 

 

1 small clove garlic, peeled

19-oz. can cannellini beans, reserve 1/3 cup liquid, rinse and drain

1/4 cup fresh basil leaves or 1 1/2 tsp. dried basil

1 Tbs. rosemary infused olive oil or extra-virgin olive oil plus 1/4 tsp. dried rosemary

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

fresh vegetables and breadsticks

Directions

 

   1. In food processor, mince garlic. Add beans, basil, oil, salt and pepper; process until well blended. Cover; chill at least 30 minutes or up to 8 hours. Serve dip at room temperature with crudités and bread sticks.

Nutritional Information

 

Per tablespoon:

Calories     27

Protein      1g

Total fat    1g

Carbs        4g

Cholesterol         mg

Sodium      20mg

Fiber 1g

Wild Mushroom Ragu with Golden Polenta

Serves 8

Three mushroom varieties—dried porcini, cremini and shiitake—give this ragu its deep, earthy flavor. The green olives add a zippy counterpoint. Despite being low in fat, the sauce is rich, so a little goes a long way, especially when paired with Golden Polenta. The method for cooking the cornmeal, which results in a beautifully textured polenta without the need for constant stirring, is adapted from a recipe by the grande dame of Italian cuisine, Marcella Hazan.

 

 

Golden Polenta

7 cups water

1 Tbs. sea salt

2 cups coarse-ground polenta or stone-ground cornmeal

Extra virgin olive oil for brushing

 

Wild Mushroom Ragu

2 oz. dried porcini mushrooms

3 Tbs. extra virgin olive oil

2 large onions, diced

3 cloves garlic, minced

2 tsp. minced fresh rosemary, or 1 tsp. dried

1 cup dry red wine, preferably Chianti

1 1/2 lb. cremini mushrooms, cleaned, trimmed and sliced

Sea salt and freshly ground black pepper to taste

1/2 lb. shiitake mushrooms, cleaned, stemmed and coarsely chopped

1 28-oz. can whole Italian roasted tomatoes

3 Tbs. tomato paste

1 cup vegetable stock, preferably homemade

1/2 cup chopped parsley

3/4 cup roughly chopped green olives

Directions

 

   1. To make Golden Polenta: Bring 7 cups water to a boil in large stockpot, and add salt. Whisking constantly, slowly sprinkle polenta or cornmeal into pot by handful, letting it trickle through fingers. Reduce heat to medium-low, and cook and whisk constantly for 10 minutes. Cover pot, and cook for 10 minutes more.

   2. Uncover, and stir vigorously with wooden spoon. Cover again, and cook 10 minutes more. Repeat two more times for a total cooking time of 40 minutes. Uncover, and continue stirring for 10 minutes. Pour polenta onto large 10x14-inch baking pan, spreading it to a thickness of about 1/2 inch. Set aside to cool. Once cooled, cover and refrigerate for several hours or overnight.

   3. To make Wild Mushroom Ragu: Place dried porcini mushrooms and 2 cups lukewarm water in small bowl to soak for at least 30 minutes. Remove mushrooms from bowl, squeezing gently and letting liquid drain back into bowl. Coarsely chop mushrooms, and set aside. Strain mushroom liquid through coffee filter or dampened paper towel to remove grit, and set liquid aside.

   4. Heat 1 tablespoon olive oil in large skillet over medium-high heat. Add onions, and sauté until softened, for about 10 minutes. Add garlic and rosemary, and cook, stirring often, until lightly browned, for 5 to 8 minutes. Transfer mixture to large heatproof cast-iron casserole.

   5. Deglaze skillet with 1/2 cup red wine, scraping up all browned bits. Cook over medium-low heat until liquid is reduced by half, for about 10 minutes. Add to onion mixture.

   6. Wipe skillet clean with paper towel. Heat 2 teaspoons olive oil in skillet over medium-high heat. Add half cremini mushrooms and pinch of salt and pepper. Sauté until excess liquid cooks away and mushrooms begin to brown, for about 5 minutes. Transfer mushrooms to casserole, and without cleaning pan, repeat process with remaining cremini, followed by shiitakes. Transfer each batch to casserole.

   7. Deglaze skillet with remaining 1/2 cup red wine, scraping up browned bits. Add reconstituted porcini and strained mushroom liquid, and cook over medium heat until liquid is reduced by half, for 10 to 12 minutes. Transfer mixture to casserole.

   8. Squeeze whole tomatoes to break them up, and add with juices to casserole. Stir in tomato paste, vegetable stock, parsley and olives. Cook over medium-low heat for 15 minutes to blend flavors, and adjust seasonings.

   9. To serve, heat broiler. Cut polenta into 16 wedges, brushing lightly with olive oil, and place on sheet pan under broiler, cooking until golden brown, or for about 6 minutes. Turn pieces over, and broil for 5 minutes more. Remove from oven, place 2 wedges polenta on individual plates and top with hot mushroom ragu.

 

 

Wine Suggestions

 

Sweet Potato Wedges with Rosemary

 

Makes 8 dinner servings, 6 dozen appetizers

The soy gives the potatoes a nice color, and the chili powder provides a little kick. These are best hot. To serve as a side dish, divide the potatoes into 8 portions, and garnish with fresh rosemary.

 

 

3 1/2 lb. sweet potatoes

3 Tbs. olive oil

1 1/2 tsp. chili powder

1 1/2 tsp. San-J Reduced Sodium Tamari Soy Sauce

Salt to taste

1 heaping Tbs. chopped fresh rosemary

 

Directions

 

   1. Preheat oven to 450F. Line two shallow roasting pans or rimmed baking sheets with aluminum foil.

   2. Halve potatoes crosswise, then lengthwise, and cut each half into 4 sticks.

   3. Mix oil, chili powder and soy sauce in bowl. Drizzle over potatoes, and toss to coat. Arrange skin side down in one layer in baking pans. Sprinkle with salt.

   4. Roast 12 minutes. Turn slices, and  roast until tender, 8 to 12 minutes more. Add salt, if needed. Toss in rosemary.

Nutritional Information

 

Per SERVING:

Calories     160

Protein      3g

Total fat    5g

Carbs        25g

Cholesterol         mg

Sodium      75mg

Fiber 4g

Szechuan Black-Eyed Pea Salad

 

Serves 6 - Vegan - 30 minutes or fewer

Laura McAllister devised this spicy dish to please her salad-loving family. "I’m always trying to come up with something new for them so food doesn’t get boring," she explains. "The kids love eating the salad wrapped in tortillas—it’s also great served over baby spinach that’s been sautéed in a small amount of olive oil."

 

 

2 14-oz. cans black-eyed peas, rinsed and drained

1 medium green bell pepper, chopped (1 cup)

1/2 cup chopped red onion

1 jalapeño pepper, seeded and finely minced (2 Tbs.)

1 clove garlic, minced (1 tsp.)

1 avocado, cubed (1 cup)

2 Tbs. lemon juice

1/4 cup olive oil

3 Tbs. red wine vinegar

1 Tbs. San-J Szechuan Sauce

2 tsp. sugar

 

   1. Toss together black-eyed peas, bell pepper, onion, jalapeño pepper, and garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture.

   2. Whisk together oil, vinegar, Szechuan sauce, and sugar in bowl used for avocado. Toss black-eyed pea mixture with Szechuan sauce dressing.

 

 

Napa Cabbage Slaw

 

Serves 4 - 30 minutes or fewer

This very simple, colorful slaw comes together quickly, providing the basis for a hot-weather lunch. Complement the slaw with toasted cheese squares followed by a rich custard for dessert. Hot or iced jasmine tea completes the menu. Select a glass serving bowl to show off the contrasting colors of the slaw.

 

1/2 head napa cabbage (about 1 lb.), rinsed, cored and thinly sliced lengthwise

1 red bell pepper, seeded and cubed

2 cups (about 5 oz.) shredded carrots

8 oz. teriyaki-seasoned baked tofu

1/2 cup soy mayonnaise

2 Tbs. San-J Tamari Soy Sauce

1/8 cup sugar, or to taste

2 tsp. sesame oil

 

   1. Place cabbage slices in large serving bowl, cutting very long shreds in half for easier eating. Add red bell pepper and shredded carrots to bowl. Drain any package juices from baked tofu, and reserve in separate bowl to add to dressing. Cube tofu, and place pieces in bowl.

   2. Stir together soy mayonnaise, soy sauce, sugar and sesame oil with tofu juices. Drizzle over salad, and toss to mix well before serving.

 

 

Curly Kale with Caramelized Onions

 

Serves 8 – Vegan

In the South, no Thanksgiving would be complete without a mess o’ greens. This is an ideal make-ahead dish because the greens always taste better a day or two after they’ve been cooked.

 

 

2 Tbs. olive oil

1 large onion, halved and thinly sliced (about 1 1/2 cups)

3 cloves garlic, minced (about 1 Tbs.)

3 lb. curly kale, stemmed and coarsely chopped (about 12 cups)

3 Tbs. balsamic vinegar

1/3 cup chopped almonds

 

   1. Heat oil in large pot or Dutch oven over medium heat. Add onion, and cook 10 to 15 minutes, or until soft and beginning to brown. Add garlic, and cook 1 minute, or until fragrant.

   2. Stir in kale and 2 cups water. Cover, and cook 30 minutes, or until kale is tender. Season with salt and pepper. If making ahead, cool, and store in airtight container. Just before serving, reheat kale mixture, then drizzle with vinegar, and sprinkle with almonds.

 

 

Barbecued Tofu and Apples

 

Serves 6 to 8

This dish can turn any meal into a walloping country-style bash. It makes a perfect companion for a tossed green salad and a dessert favorite—lemon meringue pie.

 

2 Tbs. vegetable oil

6 oz. barbecue-flavored baked tofu, cubed

1 cup diced celery

1 cup diced onion

1 Anaheim or other chile, seeded and thinly sliced, or more to taste

1/2 head regular or Savoy cabbage, shredded

2 cups vegetarian-style baked beans

1/2 cup barbecue sauce, or to taste

1 apple, cored and cubed

2 cups (about 8 oz.) cubed cornbread plus extra for garnish

2 Tbs. unsalted butter, cubed

 

   1. Preheat oven to 350F. Spray 2-quart ovenproof baking dish with nonstick cooking spray, and set aside.

   2. Heat vegetable oil in large skillet over medium heat, and sauté tofu, celery, onion, chile and cabbage. Cook about 8 minutes, and add baked beans, 1/4 cup barbecue sauce and apples. Continue cooking about 5 minutes more.

   3. Line baking dish with cornbread, going up sides of dish. Spoon bean mixture into baking dish, and top with cornbread, making top crust. Drizzle remaining barbecue sauce over top, and dot with butter.

   4. Bake 15 minutes, or until cornbread starts to turn golden. Serve hot.

 

 

 

Roasted Tomato and Red Pepper Soup

This vibrant soup has a satisfying, long-simmered taste, and it’s loaded with cancer-combating lycopene. Roasting the tomatoes, peppers, onions and garlic intensifies their flavor. You can purée them into a rich, creamy broth or leave the consistency a little chunky, if you prefer. The recipe can be doubled easily; refrigerate or freeze half for another time.

 

2 1/4 lb. ripe tomatoes, halved lengthwise
2 large red bell peppers, quartered, seeded
1 onion, cut into thin wedges
4 large cloves garlic, peeled
4 large cloves garlic, peeled
Salt and freshly ground black pepper to taste
2 Tbs. chopped fresh basil
1 tsp. fresh thyme leaves or 1/2 tsp. dried thyme
2 cups low-sodium vegetable stock or water

Directions

1.    Preheat oven to 450F.

2.    Arrange tomatoes, cut side up, bell peppers, onion and garlic on large baking sheet. Drizzle oil over; sprinkle generously with salt and pepper. Roast until brown and tender, turning peppers and onion occasionally, about 40 minutes. Remove from oven; let cool.

3.    Transfer vegetables and any juices to food processor. Add basil and thyme leaves. Purée soup in food processor or blender, gradually adding enough stock to thin soup to desired consistency.

4.    Return soup to pan, and heat through, stirring occasionally. Serve hot.

Serves 4

Per SERVING:

Calories	150
Protein	4g
Total fat	7g
Carbs	21g
Cholesterol	mg
Sodium	210mg
Fiber	5g
Sugars	12g

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Crunchy Chocolate Truffle Pie
Serves 12 - Vegan - 30 minutes or fewer

When she’s not bartending at her in-laws’ restaurant or taking care of her two-year-old, Shannon Allison-Leszek spends her time cooking delicious vegan food that even her non-veg family members love. The surprising list of ingredients in this recipe add up to chocolate heaven—hats off to Shannon for finding just the right balance of flavors and textures. (She confided that it took several tries to get it just right.) 1st-place winner in the 2005 Recipe Contest.

 

1 cup semi-sweet chocolate chips 1 12-oz. container firm silken tofu 1/2 cup pure maple syrup 1 cup creamy peanut butter 1 9-inch premade graham cracker crust 1/2 cup chopped chocolate-covered pretzels 1.    Place chocolate chips in microwave-safe bowl, and microwave on high for 30 seconds. Stir chocolate, and heat 30 seconds more. Repeat heating and stirring until chocolate is just melted. Set aside. 2.    Combine tofu and maple syrup in food processor, and blend 3 minutes, or until smooth. Add peanut butter, and process until smooth. Add melted chocolate, and process once more until smooth. 3.    Pour peanut butter-chocolate mixture into pie crust, smoothing the top; refrigerate 20 minutes. Sprinkle pretzels on top, and serve, or refrigerate until ready to eat. PER SERVING: 332 CAL; 9G PROT; 20G TOTAL FAT (6G SAT. FAT); 34G CARB; 0MG CHOL; 220MG SOD; 3G FIBER; 22G SUGARS

 

4 medium pattypan squash (about 4 inches in diameter)
2 1/2 cups dried bread cubes
3 frozen vegetarian “sausage” links, thawed and chopped (about 1 cup)
1 medium Granny Smith apple, peeled and finely chopped (about 1 cup)
1/4 cup chopped pecans
2 Tbs. chopped parsley
1/2 tsp. dried sage
1/2 tsp. onion powder
1/4 tsp. ground allspice
4 Tbs. low-sodium vegetable broth or water
2 Tbs. olive oil

1.    Preheat oven to 375F. Slice off stem ends of squash. Scoop out centers, leaving shells about 1/2-inch thick. Lightly salt and pepper squash cavities, and set aside.

2.    Mix bread cubes, “sausage,” apple, pecans, parsley, sage, onion powder, allspice, and salt and pepper to taste in medium bowl. Add vegetable broth to moisten.

3.    Tightly pack each squash with stuffing. Brush tops of stuffing with olive oil, set stem ends on top and place in 9x13-inch baking dish. Pour 1/2 inch water in bottom of baking dish, cover tightly with foil and bake 1 hour, or until squash is tender.

4.    Uncover, and bake 10 minutes more, or until tops are lightly browned. Serve hot.

 

Pattypan Squash with "Sausage" and Apple Stuffing
Serves 4 - Vegan

 

Whether creamy white or sunny yellow, the cute, squat pattypan squash has firmer flesh than other squash, so it holds its shape better during baking.

4 medium pattypan squash (about 4 inches in diameter)
2 1/2 cups dried bread cubes
3 frozen vegetarian “sausage” links, thawed and chopped (about 1 cup)
1 medium Granny Smith apple, peeled and finely chopped (about 1 cup)
1/4 cup chopped pecans
2 Tbs. chopped parsley
1/2 tsp. dried sage
1/2 tsp. onion powder
1/4 tsp. ground allspice
4 Tbs. low-sodium vegetable broth or water
2 Tbs. olive oil

1.    Preheat oven to 375F. Slice off stem ends of squash. Scoop out centers, leaving shells about 1/2-inch thick. Lightly salt and pepper squash cavities, and set aside.

2.    Mix bread cubes, “sausage,” apple, pecans, parsley, sage, onion powder, allspice, and salt and pepper to taste in medium bowl. Add vegetable broth to moisten.

3.    Tightly pack each squash with stuffing. Brush tops of stuffing with olive oil, set stem ends on top and place in 9x13-inch baking dish. Pour 1/2 inch water in bottom of baking dish, cover tightly with foil and bake 1 hour, or until squash is tender.

4.    Uncover, and bake 10 minutes more, or until tops are lightly browned. Serve hot.

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Udon Noodles with Walnuts and Pomegranates

Serves 6 - Vegan - 30 minutes or fewer

This pasta is the perfect example of how a few pomegranate seeds can make a simple dish spectacular.

 

1 10.25-oz. pkg. dried udon noodles
1 lb. broccoli, cut into small florets (about 3 cups)
1 small red bell pepper, diced (about 1 cup)
2 Tbs. toasted walnut oil, divided
1 12-oz. pkg. extra-firm tofu, drained and cubed
2 cloves garlic, minced (about 2 tsp.)
1/4 cup chopped walnuts
1 Tbs. maple syrup
1 cup fresh pomegranate seeds
5 green onions, white and green parts chopped (about 1/3 cup)

1.    Cook noodles in boiling salted water 3 minutes. Add broccoli and bell pepper, and simmer 2 minutes more. Drain.

2.    Heat 1 Tbs. oil in skillet over medium heat. Add tofu cubes, and cook 10 minutes, or until browned, turning occasionally. Remove from heat, add garlic, and stir 30 seconds, or until garlic is fragrant. Stir in walnuts, maple syrup and remaining walnut oil.

3.    Toss pasta mixture with tofu mixture, pomegranate seeds and green onions.

 

Moroccan Pumpkin and Lentils
Serves 8 – Vegan

This hearty North African stew will ward off the first chill of fall with its colorful ingredients and warm, spicy flavors.

2 Tbs. olive oil
1 large onion, diced (about 1 1/2 cups)
1 jalapeño chile, seeded and sliced
1 cup green lentils, rinsed
1 Tbs. paprika
1/4 tsp. cayenne pepper
1 tsp. cumin
1 14.5-oz. can diced tomatoes, or 4 tomatoes, chopped
1 2-lb. pumpkin, peeled, seeded and cubed
1/2 cup tomato purée
1/4 cup chopped cilantro, for garnish

1.    Heat olive oil in large saucepan over medium-high heat. Add onion and jalapeño, and sauté 10 minutes, or until onion is translucent and golden. Add tomatoes, lentils and spices, and cook 2 to 3 minutes more. Stir in pumpkin cubes, tomato purée and 2 1/2 cups water. Season with salt and pepper.

2.    Reduce heat to medium low, and cook 40 minutes, or until pumpkin and lentils are tender, stirring occasionally and adding more water if needed. Season with salt and pepper. Garnish with cilantro, and serve hot.

 

Sloppy Joes
Serves 4

 

1 Tbs. olive oil
2 medium cloves garlic, minced
1 medium green bell pepper, chopped
1 small onion, chopped
1 lb. extra-firm tofu, well-drained and crumbled or diced
2 Tbs. soy sauce
1 1/2 cups tomato sauce
1 Tbs. chili powder
1/2 tsp. ground cumin
Burger buns, rolls or bagels, split and toasted

1.    In large skillet, heat oil over medium heat. Add garlic, bell pepper and onion and cook, stirring often, until softened, about 5 minutes.

2.    Add tofu and soy sauce and cook, stirring often, until tofu begins to brown, about 5 minutes.

3.    Stir in tomato sauce, chili powder and cumin until well mixed. Cook, stirring, until heated through and flavors are well blended, 1 to 2 minutes. Spoon over toasted buns and serve hot.

 

Braised Kale, Potatoes and Mushrooms
Serves 2

This colorful main dish also can be made with turnip greens or Swiss chard. Serve it with warm crusty bread. Calcium per serving: 318 mg.

1/4 cup water
1 lb. kale, stemmed and torn into large pieces
1 cup diced uncooked red potatoes, with skins
1 Tbs. olive oil
1 cup chopped or sliced portobello mushrooms
2 medium shallots, minced
2 cloves garlic, minced
Salt and freshly ground black pepper to taste

1.    Place potatoes in medium saucepan of salted water. Bring to a boil, reduce heat, and simmer until tender, 7 to 10 minutes. Drain well and set aside.

2.    Meanwhile, in large, wide skillet, heat oil over medium heat. Add mushrooms, shallots and garlic and cook, stirring often, until shallots are soft and mushrooms are tender, about 5 minutes. Season with salt and pepper to taste.

3.    Add kale to mushroom mixture and cook, stirring often, 1 minute. Add water and cooked potatoes. Cover and cook until kale is bright green, about 5 minutes. Serve warm.

 

‘Sausage’ and Pepper Heroes
Serves 6

 

If you prefer a spicier dish, add a minced fresh hot chili when adding the bell peppers.

2 (14.5-oz.) cans diced tomatoes
1 Tbs. olive oil
1 lb. soy Italian “sausage” links, cut into thirds
1 large onion, quartered and thinly sliced
6 medium bell peppers (3 each green and red, or 2 each green, red and yellow), cut into long strips
2 medium cloves garlic, minced
3 Tbs. chopped fresh parsley
1 Tbs. chopped fresh oregano or 1/2 tsp. dried
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 tsp. sugar
6 small hero rolls, split

1.    Drain tomatoes, reserving 1/2 cup liquid. Set aside.

2.    In large skillet, heat oil over medium heat. Add “sausage” pieces and cook, turning often, until golden, about 5 minutes. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in bell peppers and garlic. Cover and cook, stirring occasionally, 10 minutes.

3.    Stir in tomatoes, reserved tomato liquid, parsley, oregano, salt, pepper, and sugar until well combined. Cover and cook until flavors have blended, about 5 minutes. Spoon into hero rolls and serve open-faced.

 

Peas Please Serves 8

Healthful and nourishing, this easy-to-prepare salad may be seasoned with your choice of dressing. Pigeon peas are available dry or canned in most supermarkets and can be found fresh or frozen in Hispanic markets. Add a side of crusty bread and cups of green tea, and conclude the meal with lemon bars or fruit cookies.

 

1 3/4 cups black-eyed peas, drained and rinsed 1 3/4 cups chickpeas, drained and rinsed 1 3/4 cups pigeon peas, drained and rinsed 1 avocado, peeled and diced 1 pint grape tomatoes 1 bunch scallions, thinly sliced Salt and freshly ground black pepper to taste 8 cups mixed salad greens such as mesclun 1.    Pat the peas dry with paper towels. Combine the peas in a large serving bowl, and add the avocado, tomatoes and scallions. Season to taste, dress with your favorite dressing and toss. 2.    To serve, arrange equal portions of greens on individual plates, and spoon equal portions of the pea mixture onto beds of lettuce. PER SERVING: 270 CAL; 13G PROT; 6G TOTAL FAT; 43G CARB; 0MG CHOL; 360MG SOD; 12G FIBER; 3G SUGARS

Green Beans and New Potatoes with Mint Pesto
Serves 8

 

Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate

 

2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed

1.    Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.

2.    Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar, and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.

3.    Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer 4 to 5 minutes more, or until vegetables are tender. Drain.

4.    Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.

 

Mexican Apricot-Avocado Salad Serves 6

Beating summer’s heat with a chilled salad means coming up with a fresh spin on the greens theme, and this unusual concoction makes the best of summertime’s apricot bounty with a hint of lime in the dressing for a fresh, clean taste. For a flavor twist, serve as a topping for an open-faced tostada on a flavored tortilla. The dressing recipe makes about 1 3/4 cups. Refrigerate any leftover dressing in a tightly closed container.

 

Salad 1 cup corn kernels 3 1/2 cups black beans, drained and rinsed 2 avocados, peeled, pitted and diced 4 large apricots, pitted and diced 6 to 7 oz. mixed spring greens, rinsed 1/2 cup crushed tortilla chips, preferably guacamole flavored Minted Lime-Tofu Dressing 1 cup silken soft tofu, drained 1/2 cup vegetable broth 1 Tbs. lime or lemon juice 1 tsp. chili powder 1 tsp. garlic powder 1 Tbs. olive oil 1 Tbs. salsa 1/2 cup snipped mint leaves Salt and freshly ground pepper to taste 1.    To make Salad: Combine all ingredients in a large salad bowl, tossing to mix well. 2.    To make Minted Lime-Tofu Dressing: Put ingredients into a blender, and process until smooth. Spoon dressing over salad as desired, and toss to combine. Serve immediately. PER SERVING: 310 CAL; 13G PROT; 13G TOTAL FAT; 42G CARB; 0MG CHOL; 460MG SOD; 15G FIBER; 3G SUGARS

 

Chocolate Banana Cake Serves 16

This cake is as moist as it is healthful.

 

2 cups spelt flour 1/4 cup soy flour 2/3 cup low-fat cocoa 2 Tbs. oat bran 2 Tbs. cornstarch 1 tsp. baking soda 1 tsp. non-aluminum baking powder 1 tsp. ground cinnamon 1/2 tsp. sea salt 1 12.3-oz. pkg. lite silken tofu 1/4 cup prune purée 3/4 cup (2 medium-sized) mashed bananas 1 1/4 cups evaporated cane juice 1/2 cup enriched soymilk 1 Tbs. pure vanilla extract Dusting of organic powdered sugar 1.    Preheat oven to 350ºF. Spray 9x13-inch baking pan with cooking oil spray. 2.    Combine spelt flour, soy flour, cocoa, oat bran, cornstarch, baking soda, baking powder, cinnamon, and salt in large mixing bowl. Set aside. 3.    Place tofu in food processor, and blend. Add prune purée and bananas. Blend, add remaining ingredients, and process thoroughly. Make a well in dry ingredients, and fold in liquid mixture without overbeating. Pour into prepared pan. 4.    Bake for 35 minutes, or until cake tester inserted in center comes out clean. Remove from oven, and set aside to cool. Sprinkle with organic powdered sugar, and serve. PER SERVING: 150 CAL; 5G PROT; 1G TOTAL FAT; 35G CARB; 0MG CHOL; 195MG SOD; 4G FIBER; 18G SUGARS

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Vegetable Pan Bagnat
Serves 6

Pan bagnat is a niçoise sandwich found in the south of France. It’s pressed with a weight and refrigerated to allow the juices to “bathe the bread,” which is the literal translation of the term. This delicious vegetable version is a snap to make, using a few staples from the no-cook pantry.

1 8-inch round loaf of crusty bread, preferably with rosemary
1/4 cup extra virgin olive oil
1 large clove garlic
2 Tbs. low-sodium tamari soy sauce
1/2 tsp. Dijon mustard
1 6-oz. zucchini, ends trimmed
3 4-inch portobello mushroom caps, gills removed
1 8-oz. pkg. tomato-and-basil hummus, or as desired
3 whole roasted red bell peppers or 1 12-oz. jar, drained
1 packed cup baby arugula leaves
1 large ripe yellow or red heirloom tomato, thinly sliced
Freshly ground black pepper to taste

1.    Halve bread horizontally, using serrated knife. Starting 1/2-inch from edges, remove about 1 inch soft bread from center of each half, making hollows for filling; lightly brush cut surfaces with 2 Tbs. oil, and rub with garlic clove.

2.    Squeeze garlic clove through press into bowl; add remaining 2 Tbs. oil, tamari, and mustard, and whisk to blend. Pare zucchini lengthwise with vegetable peeler into paper-thin slices, omitting seedy center. Cut mushrooms on diagonal into wide paper-thin slices. Add zucchini and mushrooms to dressing; toss. Marinate 10 minutes; drain, reserving any dressing.

3.    To assemble sandwich, spread bread hollows with hummus. Over bottom half of bread, layer zucchini slices, half the peppers, mushroom slices, arugula, tomato slices and remaining peppers; grind on black pepper to taste, and replace bread top. Wrap tightly with plastic wrap; place on large plate and top with heavy pot lid. Refrigerate at least 4 hours or up to 24 hours. When ready to serve, unwrap and cut into 6 wedges.

 

Baked Peaches with Caramel Sauce Serves 6

Serve the peaches topped with your favorite frozen dessert.

 

2 lb. peaches 1/2 cup maple syrup 1/2 cup rice syrup 1 cinnamon stick Pinch salt 1 vanilla bean 1 tsp. fresh lemon juice 1 pint frozen dessert 1.    Preheat oven to 400ºF. 2.    Bring large saucepan of water to a boil. Add peaches; blanch 1 minute. Using spoon, remove peaches; slip off skins. Halve peaches, and remove pits. 3.    Combine maple syrup, rice syrup, 1/3 cup water, cinnamon stick and salt in 8x11-inch baking dish; blend. Cut vanilla bean in half lengthwise. Open bean, flatten and scrape out seeds. Add seeds and pod to dish. Arrange peaches in syrup, cut side up. 4.    Bake 15 to 20 minutes, turning peaches once after 10 minutes, or until tender. Using spoon, remove peaches from syrup; set aside. Remove and discard cinnamon stick and vanilla bean pod. Pour pan syrup and lemon juice into skillet. Bring mixture to a boil. Cook, uncovered, until thickened, about 5 minutes. 5.    Serve peaches warm, topped with scoop of frozen dessert and drizzled with caramel sauce. PER SERVING: 290 CAL; 4G PROT; 1G TOTAL FAT ; 68G CARB; 0MG CHOL; 150MG SOD; 3G FIBER; 52G SUGARS

 

Spicy White Eggplant Salad Serves 6

Many Southerners believe that white eggplants are sweeter and less bitter than their purple cousins. If the white eggplants are unavailable, use purple ones, or use a mixture of eggplants of various shapes and colors. This salad tastes best if chilled overnight.

 

2 large eggplants (about 2 lbs.), preferably white 1/3 cup extra virgin olive oil 1 large onion, diced 1 large red bell pepper, seeded and cut into 1/2-inch pieces 1 large green bell pepper, seeded and cut into 1/2-inch pieces 1 tsp. salt 1/2 tsp. freshly ground black pepper 3 large cloves garlic, finely chopped 1 fresh hot chili pepper, or more to taste, finely chopped 2/3 cup golden raisins, soaked in 1/2 cup boiling water for 1 hour and drained 1/2 cup cider vinegar 1/3 cup honey 1/4 cup chopped parsley 1.    Preheat oven to 400F. 2.    Pierce eggplants in several places with a sharp knife, put on a baking sheet and roast for 1 hour or more, or until skins are shriveled and eggplants are very soft. Remove from oven, and allow to cool. When cool enough to handle, peel eggplants, cut flesh into 1/2-inch pieces and set aside. 3.    Heat olive oil in a large skillet over medium heat, and add chopped onion and bell peppers. Cook just until onions and peppers are soft but not browned. Add salt, pepper, garlic, chili pepper and eggplants. Stir well, and cook 3 to 4 minutes more. Add raisins, vinegar and honey, reduce heat to medium-low and cook for 10 minutes. Add more salt, if needed. 4.    Remove from heat, and cool completely. Just before serving, stir in chopped parsley, and serve cold or at room temperature. PER SERVING: 290 CAL; 3 G PROT; 13G TOTAL FAT (2G SAT. FAT); 45G CARB.; 400MG SOD; 5 G FIBER; 34G SUGARS

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Toasted Panzanella
Serves 4

This hearty bread salad is ideal for picnics and cookouts because the longer it sits, the better it gets. Try making it with colorful heirloom tomatoes.

1 small loaf French bread, cut into 1-inch cubes (about 4 cups)
1/4 cup olive oil
3 cloves garlic, minced (about 1 Tbs.)
1 1/2 lb. tomatoes, diced (about 3 1/2 cups)
1 medium-size cucumber, peeled, seeded and diced (about 1 cup)
1 small red onion, thinly sliced (about 1/2 cup)
1/4 cup green olives, pitted and coarsely chopped
1/4 cup basil, cut into thin ribbons
2 Tbs. red wine vinegar
2 tsp. capers, drained and coarsely chopped
1 tsp. sugar
1/2 tsp. lemon zest

1.    Preheat oven to 350°F. Spread bread cubes on baking sheet. Bake 15 to 20 minutes, or until golden brown.

2.    Heat oil in small saucepan over medium-low heat. Cook garlic 2 minutes, or until fragrant.

3.    Place all remaining ingredients in large serving bowl. Add olive oil mixture, and toss to coat. Season to taste with salt and pepper. Let stand 20 minutes to allow flavors to develop. Adjust seasonings if necessary, and serve.

 

Green Beans and New Potatoes with Mint Pesto
Serves 8

Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate.

2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed

1.    Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.

2.    Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar, and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.

3.    Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer 4 to 5 minutes more, or until vegetables are tender. Drain.

4.    Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.

 

Quinoa with Corn and Basil

 

 

Serves 6

This hearty salad is best during summer months, when fresh basil and corn are at their peak. If you're serving the salad to guests, you can make it several hours ahead and let it sit at room temperature until serving time.

1.    In medium saucepan, combine quinoa, salt and 3 cups water. Bring to a boil over high heat. Cover, reduce heat to low and simmer 12 minutes.

2.    Add corn, cover and cook until quinoa is tender but still a little crunchy, about 3 minutes.

3.    Drain quinoa mixture and transfer to large serving bowl. Toss well with fork, fluffing quinoa. Set aside to cool slightly.

4.    Add basil, peppers and onion. Stir in oil and enough lemon juice to give salad a distinct lemony edge. Adjust seasonings to taste and serve.

PER SERVING:
255 Calories
8g Protein
8g Total Fat (1G Saturated Fat)
42g Carbohydrates
374mg Sodium
5g Fiber

 

Grilled Eggplant in Pita with Pomegranate-Walnut Sauce

Serves 8

Look for the small Italian eggplants for these sandwiches so that the eggplant slices fit into the pita pocket. Otherwise, cut the larger slices in quarters after grilling. These sandwiches are best when dressed with the Pomegranate-Walnut Sauce—look for pomegranate syrup in Middle Eastern markets. It’s sometimes labeled pomegranate molasses. A satisfactory substitute is frozen cranberry juice concentrate. If you choose a less time-consuming sauce, bottled ranch salad dressing makes a fine option. Select a good-quality pita because some brands are not sturdy, and they fall apart after filling.

1.    To make Grilled Eggplant Pitas: Slice eggplants crosswise into 1/3-inch-thick pieces, and sprinkle with 1 tsp. salt. Slice zucchini in half lengthwise and crosswise into 1/3-inch-thick pieces. Sprinkle with remaining salt. Place both vegetables on paper towels for 1 hour or longer. Press dry using fresh paper towels, and set aside.

2.    Cut peppers into 1/2-inch-wide strips. Slice red onions into 1/4-inch-thick slices, breaking apart circles. Place all vegetables in large container, and set aside.

3.    Whisk lemon juice, olive oil, garlic and pepper, and pour over vegetables. Toss well, and refrigerate.

4.    Cut pita breads in half, and open for stuffing. Set aside.

5.    To make Pomegranate-Walnut Sauce: Heat oil in skillet over medium heat, and sauté onion and garlic until soft and transparent. Remove from heat. Place walnuts, cinnamon and cooked onions in blender, and process until smooth. Add remaining ingredients, and blend for 2 minutes, scraping down sides of container several times. Taste and adjust flavors with honey and salt, as needed. If mixture is thicker than mayonnaise, add water 1 Tbs. at a time until desired consistency.

6.    Chill until serving time, and store leftovers in container in refrigerator.

7.    Set and light charcoal fire, if using, about 30 minutes before serving. Otherwise, heat gas grill at serving time. Grill vegetables over medium-hot coals or gas grill, using basket for onions and peppers.

8.    When vegetables are soft and browned, remove from heat, and fill pitas with vegetables. Drizzle each sandwich with sauce, and serve 2 halves per person.

 

Fresh Corn Chowder

Serves 4 - 30 minutes or fewer

Naturally sweet corn and creamy avocado make this chilled blender soup (no stove necessary!) deliciously rich.

1.    Pureé almond milk, 2 cups corn kernels, 3/4 cup avocado and salt in blender until smooth. Ladle into bowls, garnish with remaining corn and avocado, and sprinkle with cracked black pepper.

 

 

Low-Fat Apricot-Pecan Muffins

Serves 24

Apricots and pecans combined make positively yummy muffins, especially when served right out of the oven because the pecans taste best hot. These muffins keep well for up to 3 days and also freeze well. Makes 24 muffins.

1.    Preheat oven to 375F. Line two 12-cup muffin tins with baking liners, or spray with cooking spray.

2.    Pour water over apricots, and set aside to soften. When soft, remove from water.

3.    Sift flours, sugar, baking powder, baking soda and salt into bowl. Add pecans. Stir juice, eggs and oil into softened apricots. Add to dry ingredients, and mix just enough to moisten. Do not overmix. Fill muffin cups two-thirds full.

4.    Bake 20 to 25 minutes, or until beginning to brown. Remove from oven, and serve hot.

Tofu-Carrot Cacciatore

Serves 6

Tomatoes and carrots grow better when planted side-by-side in the garden—and they taste great together too.

1.    Heat olive oil in large pot over medium heat. Add onions and pepper, and cook 5 to 7 minutes, or until softened, stirring often. Add garlic and cook 1 minute more, or until fragrant.

2.    Stir in tomatoes, carrots, tofu, sage and bay leaf. Season with salt and pepper. Cover, reduce heat to medium-low and simmer about 1 hour, or until carrots are tender. Remove bay leaf.

3.    After cacciatore has simmered about 45 minutes, cook pasta according to package directions. Serve cacciatore over pasta.

 

 

Soba Noodles with Zucchini Ribbons

Serves 2 in 30 minutes or less

Paring zucchini carefully produces a ribbon-like effect that beautifies this main dish. This Asian treat is both colorful and flavorful, and it calls for fresh mangoes or papayas for dessert.

1.    Bring a large pot of water to a boil over medium heat, and add noodles. Cook according to package directions, drain and run under cold water briefly. Set aside.

2.    Use a sharp vegetable peeler, and carefully slice zucchini into long, thin strips. Set aside. Combine soy sauce, mirin and cornstarch in a bowl, and set aside.

3.    Heat oil in large skillet or wok over medium-high heat. Stir-fry garlic for 30 seconds, and add edamame, mushrooms, zucchini and soy mixture, and stir-fry for about 30 seconds more, or until vegetables are heated through. Remove from heat.

4.    To serve, put equal portions of noodles in individual bowls or on plates, and spoon vegetables and sauce over top. Garnish with scallions, and serve.

 

Raspberry Chill

Serves 4 - 30 minutes or fewer

This snappy, user-friendly recipe comes together in just minutes, providing a cooling bite for a heated main course. To gild the lily, garnish this sweet with fresh raspberries since they are coming into season. Offer this with a fruity herbed tea and vanilla cookies.

1.    Put tofu, frozen raspberries, soymilk and brown rice syrup in blender, and process until smooth.

2.    Pour or spoon into serving dish or individual compotes, and garnish with raspberries and pecans before serving.

 

Vegetable Linguini with “Bolognese” Sauce

Serves 4

With this dish, you can entertain elegantly and still diet. Both parts can be made ahead and combined later.

1.    To make Sauce: Place carrot, celery and onion in food processor. Pulse until finely chopped. Chop tempeh on cutting board into crumbles.

2.    Heat oil in large, heavy saucepan over medium heat. Add chopped vegetables and salt to taste. Sauté 3 to 4 minutes, until vegetables soften.

3.    Stir in tempeh and wine. Bring to a boil, and simmer, stirring occasionally, 3 to 4 minutes, until wine is almost evaporated. Add soymilk; bring to a boil, and simmer, stirring occasionally, about 4 minutes, until mixture is soft.

4.    Add tomatoes, tomato paste, nutmeg, and salt and pepper to taste. Bring to a boil; reduce heat, and simmer, stirring occasionally, about 10 to 12 minutes, until thick.

5.    To make Linguini: Drag vegetable peeler down length of asparagus spear, removing 1/2-inch-wide strip. Turn spear, and repeat, making 8 to 10 strips. Repeat on other spears. Similarly peel 3/4-inch strips off zucchini and yellow squash, working on all sides until you reach inner seeds. Halve strips lengthwise.

6.    Bring 2 qt. lightly salted water to a boil, add strips and cook 2 minutes. Drain, then plunge vegetables into bowl of ice water. Drain again, and pat dry with paper towels. If making ahead, lightly coat strips with cooking spray, and refrigerate, tightly covered, up to 24 hours.

7.    Heat olive oil in medium skillet; add vegetable strips. Cook, stirring, about 1 minute, until heated through.

8.    To serve, divide veggie linguini and sauce among 4 wide, shallow pasta bowls. Garnish with basil, if desired.

 

Curried Chickpeas, Cauliflower and Spinach

Serves 6

For this recipe, treat yourself to the regular coconut milk rather than the reduced-fat version—it’s luscious and flavorful. Cauliflower is too dense and thick a vegetable to cook properly in a wok from raw, so it’s precooked first. Serve this curry with steamed basmati rice or toasted chapati or pita bread to catch all the savory sauce.

1.    In wok, bring 2 1/2 quarts lightly salted water to a boil over high heat. Add cauliflower and cook 2 minutes. Drain well.

2.    In wok, heat 1 Tbs. oil over medium-high heat. Add garlic, onion and 1 tsp. salt and stir-fry 1 minute. Add curry powder and stir-fry 1 minute. Add remaining 1/2 Tbs. oil, carrots, cabbage and remaining 1 tsp. salt and stir-fry 2 minutes.

3.    Gradually drizzle broth around outer perimeter of vegetables (not in center). Cover and cook 2 minutes. Stir in chickpeas and coconut milk, and cook, uncovered, 2 1/2 minutes.

4.    Add spinach, reserved cauliflower and cilantro and cook, stirring, just until spinach begins to wilt, about 1 minute, and serve hot.

 

Curried Greens

4 Servings—Vegan

Eating your greens is easy when they’re prepared with this spicy, fragrant curry sauce. Serve with basmati rice for a complete meal. Calcium per serving: 163 mg.

·        2 Tbs. olive oil

·        1 medium onion, diced

·        2 cloves garlic, minced

·        1 cup diced peeled carrots

·        1 cup diced peeled turnips

·        1 cup vegetable stock or canned broth

·        1 tsp. curry powder

·        Salt and freshly ground black pepper to taste

·        1 Tbs. arrowroot dissolved in 2 Tbs. water

·        1/2 lb. turnip greens, stemmed and coarsely chopped

·        1/2 lb. collard greens, stemmed and coarsely chopped

In large saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, 5 minutes. Add carrots, turnips and vegetable stock. Cover and simmer until carrots and turnips are just tender, 5 to 7 minutes.

Stir in curry powder, salt and pepper to taste. Add dissolved arrowroot and simmer until sauce begins to thicken. Add turnip and collard greens, and cook until greens are bright and tender, 5 minutes. Serve warm.

 

Red Pepper and Zucchini Quiche
Serves 8

Quiche Lorraine used to be the hallmark of trendy ||gourmet|| cooks, but it has fallen out of favor lately. Perhaps one of the reasons for the demise of the quiche with its filling of cream, eggs, bacon and cheese and its buttery-rich pastry crustis its extraordinarily high fat content. This updated version of the savory tart is an ideal way to showcase a filling of healthful vegetables in a tofu-based custard. Instead of butter or shortening, the pastry uses heart-healthy olive oil. A little cornmeal contributes a nice crunch and appealing color to the crust. Pine nuts rather than cheese add a luxurious finish.

Directions

1.    Make crust: In large bowl, mix flour, cornmeal, sugar and salt with fork. Gradually stir in 1/3 cup oil. With your fingertips, blend mixture until crumbly. Sprinkle in 3 tablespoons cold water, tossing with fork until mixture clumps together (dough will seem crumbly).

2.    Turn dough out onto lightly floured surface. Push with heel of your hand several times to knead. Press dough into a disk.

3.    Preheat oven to 400F. Coat 9 1/2-inch round tart pan with removable bottom with cooking spray. Overlap 2 sheets of plastic wrap on work surface to make 24 x 18-inch rectangle. Unwrap dough and center on plastic wrap. Cover with 2 more sheets of overlapping plastic wrap.

4.    Roll out dough into rough 11 1/2-inch circle. Discard top sheets of plastic. Lift bottom sheets of plastic and dough onto rolling pin. Carefully position rolling pin and dough over prepared pan; unroll dough into pan. Discard remaining plastic wrap. Gently press dough into bottom and up sides of pan. Run rolling pin over rim to trim edges; use trimmings to patch crust if necessary. Cover with plastic wrap and refrigerate 20 minutes.

5.    Pierce bottom of crust in several places with fork. Place large piece of parchment paper or foil on crust; fill with pie weights or dried beans. Place tart on baking sheet and bake 8 minutes. Remove paper and weights and bake until crust begins to turn golden, 10 to 12 minutes more. Let cool in pan on wire rack. Reduce oven temperature to 350F.

6.    Meanwhile, in large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add onion and 1/2 teaspoon salt and cook, stirring often, until softened but not browned, 2 to 3 minutes. Add bell peppers, zucchini and garlic and cook, stirring, until vegetables have wilted and most of liquid has evaporated, 2 to 3 minutes. Transfer to large bowl and cool completely.

7.    In food processor, puree tofu. Add egg, mustard, pepper and remaining 1 teaspoon salt and process until very smooth, stopping once or twice to scrape down sides of work bowl with rubber spatula. Add to bowl with vegetables; add basil and stir until well blended. Pour into cooled crust, spreading evenly. Sprinkle with pine nuts.

8.    Bake quiche until filling has just set, 35 to 45 minutes. Set tart pan over a large can; carefully remove side of pan. With 2 metal spatulas, lift quiche and place on large serving platter. Cut into wedges.

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ingredient list

8 servings

·        1/3 cup olive oil

·        2 tsp. olive oil

·        1 large onion, chopped (1 1/2 cups)

·        1 1/2 tsp. salt

·        2 medium red bell peppers, diced

·        1 1/2 cups coarsely grated zucchini (1 1/2 small)

·        2 medium cloves garlic, minced

·        1 cup low-fat firm silken tofu (8 oz.)

·        1 large egg

·        2 tsp. Dijon mustard

·        1/2 tsp. freshly ground pepper

·        1/2 cup chopped fresh basil

·        2 Tbs. pine nuts

·        1/2 tsp. salt

·        1 1/3 cups all-purpose flour

·        1/4 cup yellow cornmeal

·        1 tsp. sugar

Nutritional Information

Per serving:

Calories	128
Protein	6g
Total fat	2g
Carbs	23g
Cholesterol	27mg
Sodium	435mg
Fiber	3g
Sugars	g

 

 

 

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