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Colleen's
Carnivore Lovers' Vegan Chiken Cutlets
Colleen created this for the carnivores in her house who just can't get
enough of these!
4 quarts water 5 tablespoons "Chiken"
Style Broth powder
2 tablespoons ketchup
1 pound Chiken Cutlets (approx.
60 pieces)
2 cups Chicken-Style Breading Mix
(1 lb)
Oil for deep-frying (half olive oil/half canola oil is a good choice)
Combine the water, broth powder, and ketchup, and bring to a boil. Drop
in the cutlets and simmer for 15 minutes. Turn off the heat and set aside
for 15 minutes, covered.
Strain the cutlets from the liquid, and dredge in the breading mix. Toss
4 or 5 pieces at a time in a small deep fryer for 2 to 3 minutes, or until
golden brown.
Serving suggestions from Colleen:
"I like to sprinkle a little bit of Cajun seasoning on my finished
cutlets. Serve them with either ranch dressing, tarter sauce, and/or tofu
mayonnaise."
Kima (Vegetarian Kashmiri) A vegetarian Stir-fry
Kima (Vegetarian Kashmiri "hash") from 20 Minutes to Dinner
by Bryanna Clark Grogan (See this book on our cookbook
page)
Here's a quick family meal - all you need with it is rice. You might
want to use less curry powder for younger children.
1 1/2 C. textured
vegetable protein granules
1 1/4 C. very hot water
2 onions, chopped
6 cloves garlic, minced, or 2 Tbl. minced
garlic
1" piece of fresh gingerroot, minced (or grated)
1/2 lb. fresh mushrooms, sliced
3 c. frozen peas and carrots, thawed under hot tap water
1 1/2 c. canned diced tomatoes with juice
3 Tbl. soy sauce or mushroom soy sauce
1-2 Tbl. curry powder or garam masala
1/2 tsp. sea
salt*
1 1/2 Tbl. lemon juice
freshly ground black pepper, to taste
optional: 1/4 tsp. cayenne
Soak the textured vegetable protein in the hot water for 10 minutes.
In a large nonstick skillet, steam-fry the onion, garlic, and ginger until
the onions start to get soft. Add the mushrooms, textured vegetable protein,
peas and carrots, canned tomatoes, soy sauce, curry powder, and salt.
Stir well, cover, and simmer over medium heat for 15 minutes. Add the
lemon juice and black pepper (and optional cayenne if using).
===============================
Green Hummus
From one of our favorite cookbooks, The (Almost) No-Fat Holiday Cookbook
by Bryanna Clark Grogan (See this book on our cookbook
page)
This is a flavorful recipe good for any diet (including Atkins). The
addition of spinach gives it a St. Patrick's Day look!
Makes about 3 1/2 cups
Per 1/4 cup serving: Calories: 52, Protein: 2 gm, Fat 0gm., Carbohydrates:
8
2 c. well-cooked or canned
chickpeas, drained
1/3 c. lemon juice
2 Tbl. sesame meal* or 2 tbl. tahini
6 cloves garlic, peeled
1 1/2 tsp. sea
salt
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1(10 oz.) frozen chopped spinach thawed and squeezed dry
Place all of the ingredients except the spinach in the food processor.
Process until it is as smooth as you like it, adding a bit of water or
chickpea broth if necessary. (It thickens up some in the refrigerator).
Add the spinach and process again briefly. Place in the serving bowl,
cover with plastic wrap (or some type of lid) and refrigerate until serving
time. Just before serving, I like to sprinkle the top with paprika and
chopped kalamata (or plain black) olives. Goes great with mildly toasted
pita (over toasted pita stales in minutes), vegetables, or your favorite
crackers!
sea salt
*Sesame meal is a great high-fiber, low-fat alternative to sesame oil
and tahini. Here's how you make it:
2 c. hulled, raw sesame seeds (or as much as you need for immediate usethe
extra will keep in your freezer)
Place the seeds in a heavy, dry skillet over high heat. Stir constantly
until the seeds turn golden-beige and start to pop. Remove them from the
heat, and pour them into a blender. Blend at high speed, stopping to stir
from the bottom a few times, until the seeds are the consistency of a
fine meal, but not a paste. Keep in a covered container in the freezer.
Makes a generous 2 cups
Per Tbsp: Calories: 47, Protein: 2gm., Fat: 5gm., Carbohydrates: 1gm.
======================
Vegan Jelled Shooters
For the St. Patrick's Day partiers out there, we've come up with a great
vegan jelled shooter! (You might want to make them the night before to
give them time to set.) You can also make a great nonalcoholic treat,
by adding fruit juice instead of alcohol.
Basic recipe:
1 pkg (2 1/2oz.) Emes
Kosher-Jel (your choice of flavor)
1 C. boiling water
1 C. liquor of your choice
In a medium bowl, mix the jel powder together with the boiling water
and make sure that it is fully dissolved. Allow the water to cool to room
temperature, and add the liquor. (If the mix is too hot, the alcohol will
evaporate when you add it, but you don't want to wait so long that the
jel starts setting). Pour the mixture into a 9x13-inch cake pan. (The
pan size does not have to be exact; you could even let it set in the bowl
and scoop it into little cups later). Let this set. It will take the better
part of the day, so I like to do these ahead of time (at least the night
before). These are best served in small individual cups, approximately
1 tablespoon per cup.
Here are some good flavor combinations:
Pineapple
jel - spiced rum
Pineapple
jel - coconut rum
Lime
jel - coconut rum
Lime
jel - Irish whisky
Orange
jel - vanilla rum or vodka
These are just a few ideas, but there are so many different flavors to
be had. So, get creative, be responsible, and have a great St. Patrick's
Day party!
In honor of up coming Mardi Gras, enjoy this simple Cajun
recipe from Good Time Eatin' in Cajun Country by Donna Simon (Book Publishing
Company).
BBQ Sandwich - serves 6
2 cups large chunk textured vegetable protein,* hydrated in 2 cups boiling
water for 10 minutes
1 medium bell pepper, minced
1 medium onion, minced
2 tablespoons oil
1 cup water
2 cloves of garlic, minced
1/2 teaspoon salt
1/8 teaspoon cayenne
2 cups barbecue sauce
Saute the textured vegetable protein, bell pepper, and onion in the oil
for 10 minutes. Add the water, spices, and barbecue sauce, and simmer
over low heat until the textured vegetable protein becomes tender, about
30 to 40 minutes. More water may be added if the textured vegetable protein
needs to be more tender. Serve on your favorite bun smothered in Nayonaise*
with potato salad on the side.
*Find these ingredients on our site:
large chunk textured soy (try several choices)
http://www.healthy-eating.com/texturedsoy.html#BeefCubes
http://www.healthy-eating.com/texturedsoy.html#unflavored
http://www.healthy-eating.com/texturedsoy.html#organic
Nayonaise
http://www.healthy-eating.com/egg_and_dairy_substitutes.html#Nayonaise
Stevia
by Rita DePuydt
naturally sweet recipes for desserts, drinks and more!
If you are concerned about too much sugar in your diet and are reluctant
to use artificial sweeteners, try these delicious low-sugar recipes, sweetened
with an extract of the herb Stevia rebaundiana.
The intense flavor of stevia extract is about 200 to 300 times sweeter
than sugar, with no calories and a glycemic index of 0. Used by millions
of people around the world and deemed safe by doctors and scientists,
stevia may be the answer to your sugar woes.
Stevia Order
Rita DePuydt
The intense flavor of stevia extract is about 200 to 300 times sweeter
than sugar, with no calories and a glycemic index of 0. If you are concerned
about too much sugar in your diet and are reluctant to use artificial
sweeteners, try these delicious low-sugar recipes, sweetened with an extract
of the herb Stevia rebaundiana. E, D - 213pgs - #671338 -
Special Discount Price = $13.45
RASPBERRY CREAM
CHOCOLATE CHIP COOKIES
PEACH MUFFINS
CAROB PECAN CAKE
TAPIOCA PUDDING
CRANBERRY GELATIN SALAD
ORANGE SHERBET
You can view our entire line of Stevia
products at this link.
RASPBERRY
CREAM
Suitable for a light dessert
2 cups unsweetened fresh or frozen raspberries
1 cup soymilk or milk
1 teaspoon vanilla
1/3 to 1/2 teaspoon powdered stevia
extract (to taste)
1 (12.3-ounce)
box silken tofu
2 tablespoons oil (optional)
Combine the raspberries and soymilk or milk in a blender or food processor.
Process until smooth. Add the vanilla, stevia extract, tofu, and oil. Blend
until creamy. Place in dessert glasses and chill for 1 hour or more.
NOTE: If you prefer, strain out the seeds by pouring through a fine-mesh
strainer as you fill the serving glasses.
OPTION: To serve as a pudding dessert, use firm or extra-firm tofu.
Yield: 4 servings
Per serving: Calories 95, Total Fat 4 g, Sat. Fat 1 g, Protein 7 g, Carb.
10 g, Fiber 5 g, Sodium 13 mg
PEACH MUFFINS
1/2 cup soymilk or milk
1/4 cup oil
1 tablespoon lemon juice
1 large egg
2 cups whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon baking
powder
1/4 teaspoon salt
1/2 cup oat bran
1 1/2 cups chopped peaches, fresh or frozen, thawed, or one 15 ounce can,
drained
1/2 teaspoon powdered stevia extract
1 teaspoon vanilla extract
1 tablespoon frozen orange juice concentrate
1 teaspoon grated fresh ginger or 3/4 teaspoon dried powdered ginger
Preheat the oven to 375 F. Oil the muffin pans.
Mix the soymilk or milk and lemon juice in a cup. Set aside to sour.
Sift the flour, leavenings, and salt together in a large mixing bowl.
if using dried ginger, sift it in with the other dry ingredients. Stir
in the oat bran
Blend 1 cup of the chopped peaches, the soured milk, oil, egg, stevia
extract, vanilla, and orange juice concentrate in a blender until smooth.
Make a well in the dry ingredients, and fold in the wet ingredients quickly
and gently. Add the remaining chopped peaches and fresh ginger just before
the flour is completely blended.
Spoon the batter into the muffin pans, and bake for 30 to 35 minutes.
Remove from the pans and cool on a rack
.
Yield: 12 muffins
Per muffin: Calories 151, Total Fat 6 g, Sat. Fat I g, Protein 5 g, Carb.
21 g, Fiber 4 g, Sodium 134 mg
CAROB PECAN CAKE
1/2 cup butter, softened
2 tablespoons date sugar (optional)
3/4 teaspoon powdered stevia extract
3/4 cup carob powder
3 eggs, warmed to room temperature
1/2 cup soymilk or milk
1/2 cup plain nonfat yogurt
1/2 cup unsweetened applesauce
11/2 teaspoons vanilla extract
2 cups whole wheat pastry flour
1 teaspoon baking soda
11/2 teaspoons baking
powder
1/4 teaspoon salt
Preheat the oven to 350'F.
Oil and flour two 8-inch round cake pans.
Soften and cream the butter in a mixing bowl. Cream in the date sugar,
stevia extract, and about 1/4 cup of the carob powder. Beat in the eggs
with a hand mixer. Add the rest of the carob, and beat. Mix in the soymilk
or milk, yogurt, applesauce, and vanilla
Sift the dry ingredients together.
Add the dry ingredients to the wet ingredients, mixing just until well
blended.
Spoon into the pans, and smooth the top.
Bake for 22 to 25 minutes.
Cool 5 minutes in the pans, then turn out onto a rack.
Yield: 10 servings
Per serving: Calories 266, Total Fat 12 g, Sat. Fat 7 g, Protein 7 g,
Carb. 29 g, Fiber 5 g, Sodium 363 mg
CHOCOLATE CHIP COOKIES
1/2 cup butter or margarine, softened
1/2 cup cashew butter or almond
butter
2 tablespoons date sugar (optional)
1/4 cup unsweetened applesauce or mashed banana
1 large egg
1/3 teaspoon powdered stevia extract
1/2 teaspoon stevia concentrate
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
1/2 teaspoon baking
soda
1/4 teaspoon salt
1/2 cup chocolate chips or carob
chips
Preheat the oven to 375'F. Oil a cookie sheet.
Soften the butter or margarine. Cream the butter and cashew butter or
almond butter together. Mix in the date sugar. Blend in the applesauce
or mashed banana. Beat in the egg. Mix in the stevia extract, stevia concentrate,
and vanilla.
Stir the flour, baking soda, and salt together, and mix into the liquid
ingredients. Add the chocolate or carob chips, and stir. The batter should
be fairly stiff. Add a little more flour if necessary (1 or 2 tablespoons).
You can chill the dough for easier handling.
Drop the dough by the spoonful onto the cookie sheet. Press down on the
cookies once with your palm.
Bake for 12 to 15 minutes.
Yield: about 18 (2 1/2-inch cookies)
Per cookie: Calories 146, Total Fat 11 g, Sat. Fat 5 g, Protein 3 g, Carb.
10 g, Fiber 1 g, Sodium 124 mg
FOR A REDUCED FAT, VEGAN COOKIE, USE:
1 1/2 cup cashew butter
1 1/2 cup apple butter
1/3 teaspoon stevia extract
1 1/2 teaspoon stevia concentrate
1 teaspoon vanilla
1 cup whole wheat flour
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup chips
Yield: 16 cookies
Per cookie: Calories 145, Total Fat 9g, Sat, Fat 2g, Protein 3g, Carb.14
g, Fiber1g, Sodium 54 mg
TAPIOCA PUDDING
2 cups soymilk or milk
3 tablespoons quick tapioca
1/3 to 1/2 teaspoon powdered stevia
extract
1/2 teaspoon guar gum
1 tablespoon honey (optional)
1 teaspoon vanilla extract
4 ounces of
soft tofu (optional)
Use soymilk, whole milk, or 2% milk. whisk the milk, tapioca, stevia extract,
and guar gum together in a heavy-bottomed saucepan. Let the mixture sit
for 5 minutes. Cook over medium-low heat. When hot, add the honey and
stir continuously. Remove from the heat after a full boil is reached.
Stir in the vanilla.
Cool the mixture on the counter. To keep a skin from forming, cover the
bowl with plastic wrap or waxed paper. if desired, blend the tofu until
creamy and fold in. This is especially helpful if you don't have the guar
gum. You can also use an egg instead of guar gum or tofu. Follow the directions
on the back of the tapioca box, but eliminate the sugar.
Spoon into individual serving bowls, and refrigerate until firm.
Yield: 4 servings
Per serving: Calories 140, Total Fat 2 g, Sat. Fat 0 g, Protein 4 g, Carb.
28 g, Fiber 0 g, Sodium 124 mg
CRANBERRY GELATIN SALAD
1 1/2 cup grapes, cut in half
3/4 cup chopped, unpeeled red apples
1 tablespoon lemon juice
1/2 cup chopped cranberries
3/4 teaspoon powdered stevia extract
1/4 cup chopped walnuts (optional)
12 ounces frozen unsweetened cranapple juice concentrate, thawed
2 1/2 cups water
2 packages vegetarian gelatin,
or
4 tablespoons agar-agar
Sprinkle the grapes and apples with the lemon juice, and set aside. Chop
the cranberries in a blender or food processor. Mix some of the stevia
extract into the cranberries. Set aside. Chop the nuts and set aside.
Place 1/2 cup of the juice concentrate and 1/2 cup of water in a pan.
Sprinkle the gelatin on top. Let the gelatin soften for about 3 minutes.
Simmer on low until the gelatin is dissolved. Mix in the rest of the stevia
extract.
In a bowl, mix together the rest of the juice concentrate and water. Add
the gelatin. Place the bowl in the refrigerator until the gelatin is partly
set (the consistency of egg whites). Spoon into individual serving bowls
or into a single mold, and return to the refrigerator to re-set.
NOTE: If you are using agar-agar, heat 1 cup of water in a pan. Add the
agar and bring to a boil. Reduce the heat and simmer for about 5 minutes
until the agar is completely dissolved In a separate bowl, mix the dissolved
agar into the juice concentrate and the rest of the water. Stir in the
stevia extract. Place the fruit and nuts in a dish and pour the juice
mixture over them. Chill in the refrigerator for several hours.
Yield: 8 servings
Per Serving: Calories 116, Total Fat 3 g, Sat. Fat 0 g, Protein 1 g, Carb.
23 g, Fiber 2 g, Sodium 16 mg
ORANGE SHERBET
1/2 cup raw cashews
1/2 cup soymilk
2 tablespoons oil
1 tablespoon honey, warmed (optional)
1 cup orange juice concentrate
1/2 cup papaya or mango juice or blend
1 teaspoon lemon juice
3/4 teaspoon powdered stevia extract
Pinch of salt
1 tablespoon agar-agar
1/2 cup apple juice or water
Grind the cashews in a blender with the soymilk until creamy. Add the
oil, then the honey through the top of the blender in a fine stream. When
creamy, add the orange juice, papaya or mango juice, lemon juice, stevia
extract, and salt, and process.
Place the agar in a small pan with the apple juice, and soak for 1 minute.
Bring to a boil then simmer on low heat for about 3 to 5 minutes until
dissolved. Blend into the other ingredients.
Chill the ingredients before pouring into an ice cream machine. Follow
the directions of your ice cream maker.
Yield: 4 servings
Per serving: Calories 367, Total Fat 31 g, Sat. Fat 4 g, Protein 4 g,
Carb. 22 g, Fiber1 g, Sodium 25 mg
Summertime Picnic Menu!
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Summer is here and so are picnics! This month we gathered together
a menu that is sure to please. We start with Creamy Potato Salad,
Cole Slaw, Pat's Baked Beans, and Soy-Tofu Burgers. And what better
way to top off a backyard BBQ than with rich, creamy, soy ice cream.
Here you'll find two yummy flavors, Orange Silk Cremecicle and Peachy
Soy Ice Cream. Sometimes life can get pretty hectic, so for
those of you who need a few short cuts to an enjoyable picnic, we
think the following products might be just the thing.
Textured Soy Look
for an assortment of instant meals where you will find Soy Burger
Mix and Soy BBQ
Gluten, Seitan & Tempeh
Look for our selection of Worthington products where you will find
Veja-links, vegetarian
hot dogs. Just the thing to please the kids.
Gluten, Seitan &
Tempeh
Veggie Ribs Mix Add
peanut butter or soynut butter and margarine or butter, along with
your favorite barbecue sauce, to create a veggie rib that will satisfy
your cravings for those juicy, smack-your-lips morsels! Each package
makes 5 servings.
Egg
& Cheese Substitutes
Better Than Ice Cream Vegan Vanilla Ice Cream & Smoothie
Mix
Soy-based, dairy-free liquid vanilla frozen dessert mix,
great for home ice cream freezers or smoothies. Add fruit, nuts,
and baking chips to make your own distinctive flavors. Also good
as a sweet creme topping for fruit desserts, and a creme beverage
for cereal and hot beverages. Makes 3 quarts. OU and pareve.
Fire up the grill, set out the condiments, pour the cook a
glass of ice tea, then sit back and enjoy!
This month's featured recipes are from the following cookbooks.
Vegetarian
Magic at the Regency House Spa Order
John B. Nowakowski
Located north of Miami Beach, the Regency House Spa is a natural
vegetarian resort dedicated to the principles of holistic health.
Enjoy the same dishes that have delighted spa guests, elegant
cuisine including many Caribbean specialties, four weeks of
menus, and the Regency juice-fasting schedule and recipes -
NA - 264 pgs - #671001 - $19.95 - Special Discount Price = $17.95
CREAMY NEW POTATO SALAD
Kids Can Cook, revised
Order
Dorothy R. Bates, forword by Suzanne Havala
The perfect book for kids who want to try their hand at creating
their own tasty meatless dishes and parents who want recipes
that are nutritious and easy to prepare. Includes easy recipes
for beginners, with kid-tested directions and results, and
a section for parents on how to be sure their child's vegetarian
diet is nutritious - E, D, S, WF - 176 pgs - #670862 - $12.95
- Special Discount Price = $11.65
COLE SLAW
HONEY DRESSING
Fabulous Beans
Order
Barb Bloomfield
Over 100 low-fat recipes for over a dozen different beans
using easy-to-find ingredients. From an acclaimed cook on
The Farm, a vegetarian community in which more beans have
been eaten per capita than anywhere north of the border -
NA - 128 pgs - #990175 - $12.95 - Special Discount Price =
$11.65
PAT'S BAKED BEANS
Meatless
Burgers Order
Louise Hagler
Over 50 recipes for America's favorite food - burgers from
beans, grains, vegetables, tofu, tempeh, and textured soy,
along with recipes for your favorite burger accompaniments
- WF, NA - 96 pgs - #670870 - $9.95 - Special Discount Price
= $8.95
SOY PROTEIN-TOFU BURGERS
Cooking with
Gluten and Seitan Order
Dorothy Bates & Colby Wingate
Gluten and seitan are terrific substitutes for meat, even
for finicky eaters who are leery of vegetarian food. Learn
how to use instant gluten flour (vital wheat gluten - see
"Meat Altnernatives") that makes creating these
delicious recipes so easy - NA - 120 pgs - #990957 - $7.95
- Special Discount Price = $7.15
Soyfood
Recipes for the American Table Order
White Wave, Inc.
Delicious, easy-to-prepare American favorites selected by
the folks at White Wave-one of America's premier manufacturers
of tofu, tempeh, soymilk, and other soyfood products. - S,
WF, NA - 96 pgs - #670676 - $9.95 - Special Discount Price
= $8.95
ORANGE SILK CREMECICLE
PEACHY SOY ICE CREAM
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CREAMY
NEW POTATO SALAD
Yield: 8 servings
This delicious salad is made with a non-dairy mayonnaise called Nayonaise.
The key to a creamy potato salad is to add your dressing while the
potatoes are still warm. For an added twist, sprinkle in some Cajun
spice for a New Orleans-style salad.
2 pounds red potatoes, unpeeled
1 red onion, chopped, or 3 scallions sliced
1 large carrot, peeled and shredded
2 stalks celery, split down the middle lengthwise and thinly sliced
1 yellow or red bell pepper, chopped
1 cup Nayonaise or other low-fat nondairy mayonnaise Egg
& Cheese Substitutes
2 tablespoons stone-ground mustard
1 teaspoon celery seeds
Dash of cayenne pepper
1/2 teaspoon sea salt (optional)
1. Cut the potatoes into 1-inch cubes. If they are small, you can
just cut them into quarters.
2. Bring a large pot of water to a boil, add the potatoes, and cook
for 15 to 20 minutes until the potatoes are tender. Pierce the potatoes
with a paring knife to be sure they are done. Pour the cooked potatoes
into a strainer to drain, and set aside.
3. While the potatoes are cooking, prepare all the vegetables.
4. Transfer the potatoes to a large mixing bowl, add all the ingredients,
and mix well. Adjust the spices as desired; cover and refrigerate
until well chilled.
Per serving: Calories 188, Protein 2g, Fat 7 g, Carbohydrate 28 g,
Fiber 3 g, Calcium 20 mg, Sodium 324 mg COLE
SLAW
Makes 6 servings
You could experiment with different types of salad dressings and have
a different coleslaw everytime you made it
1. Shred, thinly slice, or chop up 4 cups cabbage. Don't use the tough
outer leaves.
2. Prepare: 2 carrots grated
3 green onions sliced or 1 medium onion, chopped small
3. Mix together, then stir in about 1/2 cup Honey Dressing. (See next
recipe.)
Use more or less, as you like it. Taste and add a little salt and
pepper.
4. Chill well before serving. HONEY
DRESSING
Makes about 3/4 cup
This is particularly good in coleslaw.
1. Shake together in a jar:
1/4 cup vinegar
2 tablespoons honey
1/2 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon celery seed
1/3 cup vegetable oil
PAT'S
BAKED BEANS
Serves 4
Whip this together and make some potato salad while it's baking.
This is a great dish to include in an outdoor meal menu. Be sure
the kids are there; they'll love these baked beans.
3 cups cooked navy beans
1 cup bean stock
1 tsp onion powder, or 1 small onion, diced
1/2 tsp qarlic powder
1 heaping Tbsp yellow mustard
1/4 cup ketchup
1/3 cup molasses
1/4 cup brown sugar
Preheat the oven to 300 degrees.
Mix all of the ingredients together, and bake for 45 minutes in
a shallow, 2-quart baking dish until thick but not dry.
Per serving: Calories: 336, Protein: 10 gm., Fat: 1 gm., Carbohydrates:
71 gm.
SOY
PROTEIN-TOFU BURGERS
Yield: 6 burgers
3/4 cup boiling water
2 tablespoons soy sauce
1 cup textured soy protein granules Textured
Soy
1/4 cup chopped onions
1/4 cup chopped green pepper
1 clove garlic, minced
1/2 cup whole wheat fiour
1/2 pound firm tofu, mashed
1/4 cup ketchup
1 tablespoon Dijon mustard
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper
1. Mix together the boiling water and soy sauce, and pour over the
textured soy protein granules. Cover and let stand for about 10
minutes.
2. Mix the onions, green pepper, and garlic together in a microwave
safe bowl. Cover and microwave on high for 1 minute.
3. Mix all the ingredients together, and form into burgers.
4. Fry on a nonstick surface in a small amount of olive oil until
browned and crispy. Let the burgers cook a few minutes before serving
to firm up.
Serving Suggestions: Serve on toasted buns with all the fixings.
Per burger: Calories 127, Total Protein 11 g, Soy Protein 10 g,
Fat 2 g, Carbohydrates 15 g, Fiber 3 g, Calcium 80 mg, Sodium 516
mg |
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ORANGE SILK
CREMECICLE
Yield: 4 cups
Preparation Time: 5 minutes
Chilling Time: per your ice cream machine
Combine in a blender and freeze according to your ice cream machine instructions.
3 cups White Wave Silk Soymilk
1 cup sugar
1/4 cup oil
3 tablespoons frozen orange juice concentrate
1-2 teaspoons vanilla
Dash of salt
Per cup: Calories 421, Total Protein 5 g, Soy Protein 5 g, Fat 15 g, Carbohydrates
66 g, Calcium 253 mg, Fiber 0 g, Sodium 10 mg PEACHY
SOY ICE CREAM
Yield: about 6 cups
Preparation Time: 10 to 15 minutes
Freezing Time: per your ice cream machine
Try this at the height of peach season when the fruit is at its sweetest
and most plentiful.
Blend all the ingredients together in a blender until smooth and creamy,
and freeze according to your ice cream machine instructions. If you prefer
chunks of peaches, chop the peaches separately, and fold into the soymilk
mixture just before freezing.
3 cups White Wave Silk Soymilk
1 1/2 cups fresh or frozen peaches, sliced
1 cup sweetener of choice, or to taste
1/4 cup soy oil (optional)
1 tablespoon soy lecithin
1 teaspoon vanilla
1/8 teaspoon salt
Per cup: Calories 198, Total Protein 3 g, Soy Protein 3 g, Fat 3 g, Carbohydrates
39 g, Calcium 18 mg, Fiber 1 g, Sodium 94 mg
Take the whole foods route to diabetes
control!
The
Whole Foods
Diabetic
Cookbook
Patricia Stevenson and Mike
Cook
and with important information on diabetics
and nutrition by Patricia Bertron, R.D.
These bountiful selection of plant-based foods and meat and dairy substitutes
will help you take an active role in managing your diabetes. If you¨re
not sure how to add more meatless meals to your menu plan, these easy
recipes will show you how to use an array of whole foods to prepare dishes
that are as tasty as they are nutritious.
Learn how to create:
Delicious fruit smoothies and whole grain breakfasts
Whole grain muffins and biscuits
Salads and dressings
Easy lunchtime soups and sandwiches
Fantastic main dishes
Vegetables casseroles
Guilt-free desserts
We hope you'll find these recipes as temping as we did!
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Yeasty
Vegetable Crepes
Yield: 10 crepes (5 servings)
These adaptable griddle treats have spinach and red peppers for color
and crunch, but you can use whatever vegetables you have on hand.
In a mixing bowl combine: 3/4
cup finely ground whole wheat flour 3/4
cup nutritional yeast flakes
1/2 teaspoon salt
1 teaspoon minced garlic
Stir in:
1/2 cup chopped spinach
1/4 cup chopped red bell pepper
1/4 cup chopped sweet onion
1 tablespoon oil
Pour in and mix:
11/2 cups water
Coat a nonstick frying pan with olive oil spray over medium heat.
When the pan is hot, pour in about 1/4 cup of the batter. Spread it
out if needed with a spoon to make it an even thickness. Cook until
lightly browned on one side, flip, and cook until lightly browned
on the other side.
Serve with low-sodium salsa, hot peanut sauce, or ketchup. Try chopped
fresh tomatoes or sliced mushrooms in the batter.
Per Serving: (2 crepes)
Exchanges 1 meat, 1 starch, 1/3 vegetable
Calories 148
Total Fat 4g
Saturated Fat 1g
% of calories from fat 24%
Protein 13g
Carbohydrate 21g
Fiber 3g
Sodium 224 mg
Calcium 141 mg Blueberry
Smoothie Delight
Fresh or frozen blueberries give this smoothie an irresistible taste.
The addition of a little soymilk powder provides extra protein and
makes a thicker smoothie.
Yield: 1 cup
Blend together until smooth:
1/2 cup blueberries 1/2 cup
low-fat vanilla soymilk, rice milk*, or other dairy-free milk
1/3 frozen banana
1 teaspoon vanilla
1 ice cube 1 tablespoon soymilk
powder (optional)
If you use rice milk, the exchanges will be 1 fruit , 1 starch
Per serving:
Exchanges 1 fruit, 1 milk
Calories 135
Total Fat lg
% of calories from fat 6%
Saturated Fat 0g
Protein 3g
Carbohydrate 30 g
Fiber 4g
Sodium 40 mg
Calcium 19 mg
Creamy
Garbanzo Soup
Yield: 4 servings
This combination of vegetables cooks up into a soup that is as colorful
as it is flavorful.
Soak overnight in 8 cups water:
1 1/2 cups garbanzo beans
Drain the beans. Cook the soaked beans until soft (about 2 hours)
with:
2 cups chopped onion
1/2 cup chopped celery
1/2 cup diced carrots
6 cups water
Puree in a blender, then return to the pot.
Stir in:
2 cups low-fat soymilk
1/4 cup soymilk powder
Steam and add to the soup:
1 1/2 cups diced carrots
Season to taste with:
Pepper
Parsley
Kelp
Per Serving:
Exchanges 2 meat, 2 starch, 1 vegetable
Calories 221
Total Fat 3g
% of calories from fat 12%
Saturated Fat 0g
Protein l0g
Carbohydrate 39 g
Fiber 8g
Sodium 73 mg
Calcium 76 mg
"Meaty"
Mushroom Pilaf
Yield: 4 servings
Textured soy protein granules are an excellent substitute for ground
beef in almost any recipe. They are especially good when combined
with mushrooms, as in this dish.
Have ready and warmed:
3 cups cooked brown rice
1
1/2 cups cooked textured soy protein granules
Simmer until the greens are tender:
2 cups chopped mushrooms
1 cup chopped kale or spinach
1/4 cup chopped onions
2 tablespoons parsley
2 teaspoons oil
1/4 cup water
Stir in the rice and textured soy protein until well combined.
Per Serving:
Exchanges
1 vegetable, 1 meat, 2 starch
Calories 253
Total Fat 4g
% of calories from fat 14%
Saturated Fat lg
Protein 13g
Carbohydrate 42 g
Fiber 5g
Sodium 25 mg
Calcium 74 mg
Sweet
Potato Rice
Yield: 2 servings
Sweet potatoes are highly nutritious, and their bright color and
distinctive flavor make this an appealing dish.
Cover and cook over low heat for 40 minutes:
2/3 cup brown rice
2 cups water
Stir in and heat thoroughly:
2 tablespoons chopped fresh parsley
1/4 teaspoon sage
1/2 cup cooked, mashed sweet potatoes
1/4 teaspoon pepper
1/4 teaspoon wheat germ
1 tablespoon
nutritional yeast flakes
Serve warm or cold topped with:
1/2 cup soy yogurt
Per Serving:
Exchanges 3 starch
Calories 256
Total Fat 3g
% of calories from fat 10%
Saturated Fat 0g
Protein 9g
Carbohydrate 50 g
Fiber 5g
Sodium 24 mg
Calcium 47 mg
Chocolate
Cake
Yield: one (10-inch) cake
(16 servings)
This is the delicious cake pictured on the cover.
Preheat the oven to 350'F.
In a bowl, combine:
2 cups whole
wheat pastry flour
1 1/2 teaspoons baking soda
1/4 teaspoon salt
1/3 cup cocoa
1 1/4 cups sugar
Mix well. In another bowl, combine:
6 tablespoons canola oil
1 1/3 cups low-fat soymilk
2 teaspoons vanilla
Blend together:
2 tablespoons
ground flaxseeds
Add to the liquid mixture, and stir.
Combine the wet and dry ingredients, and mix well. Stir in:
1 tablespoon white vinegar
Pour the mixture into an oiled,10-inch, spring-form cake pan, and
bake for 35 minutes. Cool for 15 minutes and remove from the pan.
Be sure to cool the cake completely before icing.
Per Serving:
Exchanges 2 starch, 1 fat
Calories 200
Total Fat 6g
% of calories from fat 31%
Saturated Fat lg
Protein 3g
Carbohydrate 29 g
Fiber 3g
Sodium 40 mg
Calcium 8 mg
Creamy
Chocolate Icing
Yield: 16 servings
This lite, firm icing will give any cake an elegant look. Just make
sure the cake is completed cooled and ready for the icing before
you make it.
Microwave in a glass measuring cup until softened, about 1 minute:
10 ounces semisweet chocolate
chips, melted
Combine the melted chocolate chips in a food processor with:
10 ounces lite, firm silken tofu
1/2 teaspoon vanilla
To make the icing with a blender, mash the tofu in a bowl with the
vanilla. Stir the melted chips and mix into the tofu. Immediately
blend in two batches. Turn off the blender and scrape down the sides
several times until both batches are smooth and creamy. Mix them
in a bowl
Spread on the cooled cake immediately.
Per Serving:
Exchanges 1 starch
Calories 99
Total Fat 5g
% of calories from fat 45%
Saturated Fat 0g
Protein 3g
Carbohydrate 11 g
Fiber 0g
Sodium 17 mg
Calcium 10 mg |
Celebrate Spring with Indian
Cuisine
There is no need to take your family out to a restaurant to enjoy a delicious
Indian meal. Enjoy the unusual delightful flavors of Indian in your own
home. Here you will find an easy-to-prepare sample menu from appetizer
to dessert.
If you are in a hurry and love the tastes of India, check out our delicious
line of Indian cuisine instant meals and food products. You can view these
on our Ethnic Entrees page.
Indian Vegetarian Cooking at Your House
Order
S. Humbad & Dr. A.S. Boger
Truly classic Indian recipes for the American kitchen, well-organized
to make preparation easy. Most ingredients are easy to obtain
and sources are given for the occasional hard-to-find spice
- D, S, WF, NA - 192 pgs - #670048 - $12.95 - Special Discount
Price = $11.65 |
Spinach Dal
Mango Chutney
Indian Fruit Salad |
Shoshoni Cookbook Order
Anne Sachs & Faith Stone
From two of Boulder, Colorado's, best chefs, delicious gourmet
dishes that have been satisfying visitors to the Shoshoni Yoga
Spa for many years. Mexican fare, Indian specialties, plus the
best in light, fresh fare, along with thoughts on adding spiritual
energy to your food- WF, NA - 208 pgs - #990493 -$14.95 - Special
Discount Price = $13.45 |
Samosas
Masala Dosa
Brown Rice Crepes
Chai |
From the Global Kitchen Order
Plenty International
Soyfoods versions of traditional dishes from Central America,
the Caribbean, Africa, India and Native America - with many
photos and stories about the people who developed the recipes
- D, NA - 128 pgs - #670064 - $11.95 - Special Discount Price
= $10.75 |
Mixed Vegetable
Curry |
|
Start
with an appetizer~
Samosas
Yields 12 samosas
Prep time: 1 hour
Cooking time: 1 hour
Samosas are curried vegetable turnovers popular throughout India.
Samosas are traditionally deep-fried, but we enjoy a delicious baked
version that's lower in fat.
Dough:
2 cups whole wheat flour
3/4 teaspoon salt
2 tablespoons canola oil
3/4-1 cup warm water
Filling:
1 medium onion, minced
2 tablespoons canola oil
2 teaspoons cumin seeds
1/2 banana pepper (medium hot), minced
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
4 potatoes, boiled, peeled, and mashed
1 1/2 cups frozen green peas, thawed
1 teaspoon salt
1. To prepare the dough, blend flour, salt, oil, and water in a mixer
or by hand until dough forms a ball. Add more water as needed to form
a dough the consistency of moist pie dough. Cover and allow dough
to rest 30 minutes.
2. To prepare the filling, sautę onions in canola oil until soft.
Add cumin seeds, pepper, turmeric, and coriander. Sautę until seeds
turn golden. In a large mixing bowl, combine onion and spices with
mashed potatoes, green peas, and salt.
3. Preheat oven to 375 F.
4. To assemble the samosas, shape dough into 12 small balls. On a
flat, lightly floured surface, roll dough into flat circles, 4 to
5 inches in diameter and 1/4 inch thick.
5. Spoon 4 tablespoons of filling into center of each circle and fold
half of the circle over the filling, forming a half-circle shape.
Pinch edges together and score gently with a fork along rounded edge.
Be careful not to tear the dough or let filling seep out sides.
6. Place samosas on a lightly oiled cookie sheet, and bake 40 to 50
minutes until golden.
Serve hot with chutney
Per samosa: Calories: 166, Protein: 4gm., Carbohydrates: 26gm., Fat:
5 gm., Percentage of calories from fat: 27%
On to the entree~
Spinach Dal
Lentils with spinach, peanuts and spices
Makes 1 1/2 - 2 cups (traditional serving size = 2 TBS)
Combine in a small saucepan:
1/4 cup fresh spinach, or 2 tablespoons frozen spinach, thawed,
and drained
1/2 cup oily (or other) yellow lentils
1/2 tablespoon raw, whole peanuts
1/4 teaspoon turmeric
1/2 dried hot pepper
1/2 teaspoon salt
2-4 tablespoons tomatoes, broccoli, green pepper (opt.)
about 1/2 cup water
Cook for 15 minutes, adding more water if necessary to keep mixture
liquid. Puree in a blender or with an egg-beater, and set aside
in a bowl.
In a pan, heat: 1 tablespoon vegetable oil
Add:
1/4 teaspoon cumin/mustard/sesame seed mixture
When the seeds pop, add and sautę:
1/4 onion, chopped
1/2 tomato, chopped
fresh coriander leaves (cilantro), (opt.)
1/2 Tablespoon tomato paste (opt.)
Then add and continue cooking:
1/2 clove garlic, chopped
1/2 tablespoon cumin/coriander powder
1/4 teaspoon hot red pepper powder (opt.)
1/4 teaspoon garam masala
1/4 teaspoon Pav Bahui masala
salt to taste
Add the spinach/lentil mixture to the spices, and remove from the
heat. Add water as needed to thin the consistency.
Per serving: Calories 29, Protein 1 gm., Fat 1.1 gm., Carbohydrates
3 gm.
Masala
Dosa
Serves 6
Prep time: 1 hour
Cooking time: 1 hour
1 onion, diced
1 carrot, peeled and sliced
1 green pepper, chopped
3 cups broccoli florets
3 cups cauliflower florets
3 potatoes, boiled and peeled
1 tablespoon canola oil
2 tablespoons whole black mustard seeds
2 tablespoons whole cumin seeds
1 tablespoon fresh gingerroot, minced
1 tablespoon ground cumin
1/2 teaspoon turmeric
2 teaspoons coriander
1/2 teaspoon cayenne
2 teaspoons cardamom
pinch asafetida (optional)
1 cup frozen green peas, thawed
2 teaspoons salt
1 tablespoon fresh cilantro, minced
1 recipe Brown Rice Crepes (next recipe)
1. In a heavy-bottomed pot, steam onion, carrot, green pepper, broccoli,
and cauliflower until tender. Mash boiled potatoes and add to vegetables.
2. In a small skillet, heat oil on medium flame and add mustard
seeds. When seeds begin to pop, add cumin seeds and ginger. When
cumin seeds turn golden, add ground cumin, turmeric, coriander,
cayenne, cardamom, and asafetida. Fry spices while stirring for
1 minute.
3. Pour spice mixture over vegetables, and mix well. Stir in green
peas, salt, and cilantro. Adjust spices.
4. Fold 1/2 cup vegetable filling into each brown rice crepe just
before serving.
Per serving: Calories: 236, Protein: 6 gm., Carbohydrates: 46 gm.,
Fat: 2 gm., Percentage of calories from fat: 8%
Brown
Rice Crepes
Serves 4 to 6
Prep time: 10 minutes
Cooking time: 15 to 20 minutes
Most often used for Masala Dosa, these crepes can also accompany
vegetable curries and stews.
2 cups cooked brown rice
1 1/2 cups water
1/4 teaspoon salt .
1/4 cup brown rice flour or whole wheat flour Basic
Pantry Items
1. Puree rice, water, salt, and flour in a blender until smooth.
2. Let mixture stand 30 minutes
3. Heat a griddle or cast iron skillet, coat lightly with oil, and
ladle 1/4 cup of the batter onto the skillet.
Brown on both sides.
Per serving: Calories 112, Protein: 3 gm., Carbohydrates: 24 gm.,
Fat: 0 gm., Percentage of calories from fat: 0%
Mango
Chutney
Chutney of Spiced, Green Mangoes
Makes about 1 1/4 cups (traditional serving = 1-2 tsp.)
Mix together in a blender into a coarse paste:
2 small or 1 large hard (unripe) mangoes (or apples), chopped into
chunks (about 2 cups)
1 Tablespoon roasted peanuts
1 Tablespoon brown sugar (or more to taste)
1 Tablespoon fresh coriander leaves (cilantro)
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon salt (or to taste)
1 teaspoon hot red pepper powder
sugar to taste
Heat in saucepan until the seeds pop:
1 Tablespoon vegetable oil
pinch hing
1/2 teaspoon cumin/mustard/sesame seed mixture
Stir the oil mixture into the mango mixture.
Per Serving: Calories: 10, Protein: 0 gm., Fat: .4 gm., Carbohydrates:
1 gm
Mixed
Vegetable Curry
Serves 4
1 medium tomato, chopped
1 carrot, chopped
2 medium onions, chopped
1 cup green beans, cut
1 cup cabbage, chopped
1 to 2 cups water
1/4 lb tofu, cubed
2 teaspoons oil
1 1/2 teaspoons curry powder
1 teaspoon chili powder
1 teaspoon paprika
1/2 teaspoon turmeric
1 teaspoon salt
In a medium frying pan, simmer all of the vegetables in the water
until the carrot is soft. In a small frying pan, lightly brown the
tofu in hot oil. When all of the vegetables are soft, mix in the
tofu, curry, chili powder, paprika, turmeric, and salt. Simmer for
15 to 20 minutes. Serve with rice, chapatti, and a little yogurt
on the side.
Per serving: Calories: 79, Protein: 3 gm., Fat: 3 gm., Carbohydrates:
9 gm.
For dessert~
Indian
Fruit Salad
Fruit Salad with Surprise Spices
Makes 6 cups (traditional serving = 1/2 cup)
In a bowl, combine the following fruits chopped into bite sized
pieces:
1 pear
1 apple
1 mango
1 papaya
1 cup pineapple, fresh or canned
1 cup strawberries
1 cup grapes, halved
1 large banana
This should yield about 6 cups of chopped fruit. If you have more
or less, adjust the amount of spices below accordingly. You can
substitute other fruits as your taste and seasonal availability
dictate.
Add:
2 Tablespoons sugar
2 teaspoons chat masala*
2 teaspoons roasted cumin seeds, finely ground
2 teaspoons lime juice
1/2-1 teaspoon hot red pepper powder
1/2 teaspoon salt
*Chat masala is a distinctive mixture of spices sold ready-mixed
in most Indian stores. It keeps quite well in an air-tight container.
Chat masala can be an acquired taste; you may omit it.
End the meal with a warm
cup of tea~
Chai
Yield 6 cups
Prep time: 10 minutes
Cooking time: 10 minutes
Everyone loves this Indian spiced tea. Our healthful version is
pleasing after meals or for tea time and is delicious served cold
in the summer.
3 cups water
3 cups soymilk Soymilk
8-10 bags black tea (preferably Darjeeling)
or decaffeinated black tea
1/2 cup honey
1 teaspoon ground cinnamon
1 teaspoon ground cardamom
1/2 teaspoon ground nutmeg
1/2 teaspoon ground clove
1/2 teaspoon ground ginger
pinch black pepper
In a large pot, bring water and soymilk to a boil. Add tea bags,
honey, and spices. Bring to a boil, turn off flame, then steep for
3 to 5 minutes. Remove tea bags, pour through fine mesh strainer,
and serve.
Per serving: Calories: 111, Protein: 2 gm., Carbohydrates: 21 gm.,
Fat: 1 gm., Percentage of calories from fat: 8%
|
March Recipes
Healthy Sea Vegetable Menu!
Ahoy mate! Jump a board and try this selection of healthy,
delicious recipes using sea vegetables.
This month we bring you recipes from
Sea Vegetable Celebration. The author Shep Erhart has been harvesting
sea vegetables on the Maine coast since 1971 and now runs Maine Coast
Sea Vegetables (see our
selection). In the early 90s, Shep developed the first national organic
standard for harvesting and handling seaweeds.
Sea vegetables have long been a staple in the diet of coastal people
around the world. They add a fresh sea flavor to foods as well being beneficial
to health. Ounce for ounce they are higher in vitamins and minerals than
any other food group. We think you'll enjoy these wonderful recipes!
Black
Bean-Sunflower Spread
Yield: 2-4 servings
2 tablespoons lemon juice
2 tablespoons water or soup stock
1/2 cup cooked black turtle beans
1/2 cup hulled sunflower seeds
1 teaspoon ginger
1/4 teaspoon garlic powder
3/4 teaspoon dulse
granules
1/2 teaspoon kelp
granules
1/4 teaspoon nori
granules (optional)
Chopped parsley or scallions, for garnish (optional)
Blend all the ingredients in a bowl or blender.
Per serving: Calories 185, Protein 8 g, Fat 13 g, Carbohydrates 12 g,
Fiber 5 g, Calcium 39
Kelp
Dashi/Miso Soup
Yield: 6 servings
2 1/2 ounces kelp
(2 1/2 cups)
4 to 5 dried black mushrooms
5 quarts cold water
2 1/2 ounces sake or Xiao Xing wine
3 tablespoons tamari
or soy sauce
2 tablespoons sugar
One 8-ounce package somen noodles
1 bunch greens (mizuna, mustard greens, spinach, chard)
6 tablespoons barley or rice miso
2 large scallions, sliced
8 ounces silken tofu, cut into bite-size cubes
1 sheet toasted nori, cut into thin strips (optional)
Soak the kelp and mushrooms in the water for 6 hours in a 6 to 8 quart
stockpot. You can do this in the morning and finish the dashi later that
day. With a strainer spoon or tongs, take out the mushrooms.. Discard
the tough stems, cut the mushroom caps into thin julienne strips, and
put them back into the pot.
Bring the kelp, mushrooms, and water to a boll. Turn the heat off and
let it steep for 10 minutes. Then strain the kelp out of the stock.
Add the wine, soy sauce, and sugar. Bring the dashi back to a boil, and
add the somen noodles. Stir the noodles for about 2 to
5 minutes until they are tender. Turn off the heat and add the greens.
Ladle out some broth into a soup bowl, and mash in the miso, then stir
the miso broth back into the pot.
Serve garnished with the tofu and scallions. Floating some strips of nori
on top adds extra beauty.
Per serving: Calories 251, Protein 11 g, Fat 3 g, Carbohydrates 45 g,
Fiber 6 g, Calcium 140 mg, Sodium 2009 mg
Dulse
Chick-Pea Salad
Yield: 4-6 servings
1 large whole wheat pita bread, or corn or other whole grain tortilla,
ripped into small pieces
11/2 cups cooked chick-peas
1 cup chopped dulse
1 cucumber, peeled and diced
1 tomato, diced
1/2 cup chopped black olives
1/4 cup lemon juice
1/2 cup chopped parsley or cilantro
2 cloves garlic, grated
1/8 to 1/4 cup olive oil
1/2 cup sliced or diced Vidalia onions
1 cup chopped romaine or leaf lettuce
Preheat the oven or toaster oven to 400 degrees F. Bake the pita bread
for 5 minutes. Put in a large mixing bowl with the rest of the ingredients,
stir well, and serve.
Per serving: Calories 242, Protein 8 g, Fat 12 g, Carbohydrates 27 g,
Fiber 7 g, Calcium 89 mg, Sodium 250 mg
Roasted
Nori & Vegetable Fried Rice
Yield: 8 servings
1 cup laver
2 tablespoons olive oil or peanut oil
1/2 teaspoon toasted sesame oil
8 cloves garlic, sliced
2 carrots, diced
1 onion, diced
3 green onions, thinly sliced
2 cups chopped broccoli
6 cups cooked rice
1 to 2 tablespoons
soy sauce, or to taste
1 tablespoon crushed ginger (optional)
Preheat the oven to 300 degrees F. Toast the laver for 5 to 8 minutes
until crisp, or dry roast it in a medium skillet, turning occasionally
until crisp.
Heat a wok or heavy skillet. Add the olive oil and toasted sesame oil.
Add the garlic and vegetables, and sautę for 3 minutes. Add the rice and
toasted laver, and mix thoroughly. Add the soy sauce and ginger, and sautę
on medium heat until well mixed. Add more oil if necessary to prevent
sticking. Adjust the flavors, add more soy sauce, ginger, and/or garlic,
if desired.
Per serving: Calories 241, Protein 7 g, Fat 5 g, Carbohydrates 42 g, Fiber
6 g, Calcium 43 mg, Sodium 215 mg
Dulse
Fruit Cobbler
Yield: 4-6 servings
Bottom layer
1/2 cup fresh or frozen cranberries
2 cups chopped apples
1 cup blueberries
1 cup chopped pears
1 teaspoon vanilla
1/3 to 1/2 cup maple syrup
1 teaspoon lemon juice
Top layer
1 cup chopped walnuts
1 cup wheat germ
1/4 to 1/3 cup grated butter
112 cup finely chopped
dulse
1/3 cup oatmeal
Preheat oven to 400 degrees F.
Mix all the ingredients for the bottom layer together, and put into a
greased baking pan.
Mix all the ingredients for the top layer together, and spread on top.
Bake for 40 minutes.
Per serving: Calories 502, Protein 11 g, Fat 29 g, Carbohydrates 57 g,
Fiber 9 g, Calcium 70 mg, Sodium 158 mg
Romantic
Recipes for February!
Start off the evening with a Classic Fondue
appetizer. For dinner server Heart-to-Heart
Salad on a bed of greens, along with Tofu
Cacciatore . What better way to finish the meal then with a rich,
creamy Chocolate Cheesecake topped
with raspberry glaze.
Recipe Archives (Check out recipes
from previous months)
Classic
Fondue
Yield: 3 1/2 cups (serves 6-7)
Elegant and exotic, with an appealing, sophisticated flavor.
2 C non-alcoholic white wine
1 C water
1/2 C nutritional
yeast flakes
1/3 C quick-cooking rolled oats
1/4 C tahini
4 T arrowroot or cornstarch
2 T fresh lemon juice
2 T onion granules
1 tsp. salt
1/2 tsp. mustard powder
1/8 tsp. ground white pepper
pinch of freshly grated nutmeg, or ground nutmeg
Place all the ingredients in a blender, and process several minutes until
the oats are finely ground and the sauce is completely smooth. Pour into
a saucepan and bring to a boil, stirring constantly. Reduce the heat to
low, and continue to cook for a few more minutes, stirring constantly,
until thick and smooth. Transfer to a fondue pot, and keep warm over a
very low flame.
Per serving: Calories: 154, Protein: 7 gm., Carbohydrates: 20 gm., Fat:
5 gm.
Rose Fondue
Replace the non-alcoholic white wine with an equal amount of non-alcoholic
rose or red wine.
Tofu
Cacciatore
Yield: 2 main dish servings
A terrific remake of an Italian classic. Serve it over pasta or rice
1 teaspoon olive oil
1/2 cup onion, chopped
2 cloves garlic, minced or pressed
1/2 cup green bell pepper, chopped
1 cup mushrooms, sliced
2 Tablespoons red wine vinegar
2 ripe, medium tomatoes, peeled, seeded, and chopped
(see The Cook's Secrete at below)
1/2 pound fat-reduced, firm regular tofu, pressed and cut into1/2-inch
cubes
salt and ground black pepper, to taste
1. Place the oil in a 9-inch or 10-inch skillet, and heat it over medium-high.
When the oil is hot, add the onion and garlic, and cook them, stirring
often, for 7 to10 minutes.
2. Add the bell pepper to the onion and garlic, and cook it for 2 minutes.
3. Then add the mushrooms and vinegar, and cook for 1 minute longer.
4. Stir in the tomatoes and the tofu. Reduce the heat to low, cover the
skillet with a lid, and simmer the mixture for 5 to 8 minutes.
5. Season the mixture with salt and pepper, to taste. Serve hot.
The Cook's Secrets:
To peel a tomato, first use a sharp knife to cut a small cross in the
bottom of the tomato. Turn the tomato over and cut out the core. immerse
the tomato in a pot of boiling water for about 10 to 15 seconds. Remove
the tomato from the pot using a slotted
spoon, and transfer it to a bowl of cold water. Let it rest for one minute.
Remove the tomato from the cold water, and peel off the skin using your
fingers-it should peel away easily. To seed a tomato, cut the tomato in
half crosswise, and gently squeeze out the seeds.
Per serving: Calories: 190, Protein: 14 gm., Fat: 7 gm, Carbohydrate:
17 gm.
| Vegetarian
Magic at the Regency House Spa Order
John B. Nowakowski
Located north of Miami Beach, the Regency House Spa is a natural
vegetarian resort dedicated to the principles of holistic health.
Enjoy the same dishes that have delighted spa guests, elegant cuisine
including many Caribbean specialties, four weeks of menus, and the
Regency juice-fasting schedule and recipes - NA - 264 pgs - #671001
- $19.95 - Special Discount Price = $17.95
Heart-to-Heart Salad |
Heart-to-Heart
Salad
(Marinated Hearts of Palm and Artichokes)
Yield: 4 servings
Hearts of palm come from the cabbage palm tree. There is a festival every
February in La Belle, Florida, honoring this vegetable. (The old timers
call it "swamp cabbage.")
1 small red bell pepper
1 small yellow or orange bell pepper
One 12-ounce can hearts of palm, drained and sliced 1/2 inch thick on
an angle
One 12-ounce can artichoke hearts, drained and cut in half
1/3 cup drained ripe black olives
1/3 cup drained green olives with pimientos
1 pint cherry tomatoes, cut in half, or 2 vine-ripe tomatoes, quartered
(optional)
1. Cut the bell peppers into 1-inch cubes, and toss all the vegetables
in a large bowl.
2 Place all the marinade ingredients in a blender, and purse for 30 seconds.
Pour over the tossed vegetables, and combine well. Serve on a bed of greens.
Marinade
1/4 cup extra-virgin olive oil
1/4 cup apple cider vinegar
2 tablespoons fresh lemon juice
1 teaspoon minced garlic
2 teaspoons oregano leaves
Dash of cayenne pepper, or 1/8 teaspoon black pepper
Per serving. Calories 233, Protein 3 g, Fat 15 g, Carbohydrate 18 g, Fiber
6 g, Calcium 55 mg, Sodium 321 mg
Chocolate
Cheesecake
Serves 10-12
Makes one 10' spring form pan
Have ready in the bottom of a 10' spring form pan: 1 pre-baked graham
cracker crust
Drain between 2 towels with a breadboard weight on top for about 20 minutes:
2 1/2 lbs. tofu
Blend the drained tofu, 1/2 pound at a time, until smooth and creamy.
With each 1/2 pound in the blender, add: 1/2 cup sugar (2 1/2 cups in
all). Pour all the blended tofu and sugar in a bowl. (The tofu and sugar
can be blended all at once in a food processor.)
Preheat oven to 350' E
Melt in a double boiler and add to the blended tofu mixture: 6 (1 oz.)
squares semi-sweet chocolate Mix together well along with:
2 tsp. vanilla
pinch of salt
1 tsp. almond extract
1/2 cup more sugar
Pour this mixture into the pre-baked crust and bake for about 40 minutes.
When chilled, top with fresh fruit glaze.
Raspberry glaze is especially nice for Valentine's Day.
Per Serving: Calories: 381, Protein: 9 gm., Fat: 22 gm., Carbohydrates:
23 gm.
Dairy-free & delicious recipes
for January
Nothing better then salad, soup, sandwich and dessert on a winter
day. Try these delicious recipes and fill your kitchen with soul warming
aromas!
Recipe Archives (Check out recipes
from previous months)
| Dairy-Free and Delicious
Order
Brenda Davis, RD, Bryanna Clark Grogan, and Joanne Stepaniak
Dozens of recipes for mock cream cheese, sour cream, shipped toppings,
soymilk and soy yogurt, sauces, main dishes, and desserts--all without
a trace of dairy. The 48-page introduction by nutritionist Brenda
Davis provides excellent information on lactose intolerance and
dairy allergies - S, WF - 160 pgs - #671249 - $12.95 - Special Discount
Price = $11.65
Miso Caesar Dressing
Philly Potato Chowder
Grilled Cheeze Sandwiches
Judi's Lemon Date Squares
|
| Joanne Stepaniak is an acclaimed vegan cookbook author
and authority. Her books include:
The Saucy Vegetarian
The Uncheese Cookbook
Vegan Vittles
The Nutritional
Yeast Cookbook
Delicious
Food for a Healthy Heart
Table for Two
Ecological Cooking
Being Vegan
The Vegan Sourcebook
Visit Joanne at: www.vegsource.com/joanne
|
Also by Brenda Davis Becoming
Vegan
Becoming Vegetarian
Other vegan titles by Bryanna Clark Grogan:
Almost No-Fat Cookbook
Almost
No-Fat Holiday Cookbook
20 Minutes to
Dinner
Soyfoods
Cooking for a Positive Menopause
Authentic
Chinese Cuisine For the Contemporary Kitchen |
Miso Caesar Dressing
Yield: about 1 1/4 cups
This makes enough for two big salads. Miso takes the place of anchovies.
Toss the dressing with crisp romaine lettuce, croutons, and a little soy
Parmesan. If you like the flavor of Worcestershire sauce, you can look
for a vegetarian version in your local natural food store, or you can
make up your own mixture as directed below.
2/3 cup medium-firm tofu or extra-firm silken tofu
1/4 cup water, vegetable
broth, or bean broth
1/4 cup fresh lemon juice
2 tablespoons light soy or chick-pea miso
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
2 cloves garlic, peeled
1/2 teaspoon salt
1/2 teaspoon pepper
2 dashes Louisiana hot sauce
1/4 teaspoon vegetarian Worcestershire
sauce (optional)
Place all the ingredients in a blender, and process until smooth. Refrigerate.
Per 2 tablespoons: Calories 33, Protein 2 g, Fat 2 g, Carbohydrates 2
g, Calcium 18 mg, Sodium 195 mg
Philly Potato Chowder
Hearty chunks of potatoes floating in a rich, cream cheese-flavored broth.
5 cups (about 2 pounds) peeled and diced potatoes
2 large onions, diced
8 cups water
1 1/2 cups scallions, sliced
2 teaspoons garlic granules
2 1/2 teaspoons salt
1 cup dairy-free milk (such as soy, almond,
or rice milk)
3/4 cup raw cashew pieces
1/3 cup unbleached all-purpose flour
3 tablespoons fresh lemon juice
3 tablespoons
nutritional yeast flakes
2 teaspoons onion granules
1 tablespoon vegetarian bacon bits
Place the potatoes, onions, and water in a large soup kettle, and bring
to a boil. Lower the heat, cover, and simmer for 30 minutes or until the
potatoes are fork tender and begin to break down. Stir in the scallions,
garlic powder, and salt. Turn off the heat. Remove 2 cups of the soup
broth with some of the vegetables in it, and place in a blender with the
remaining ingredients, except the vegetarian bacon bits. Process until
completely smooth. Return the blended ingredients to the soup pot. Cook
over medium heat until thickened, stirring constantly. Stir in the vegetarian
bacon bits. Warm thoroughly on low without boiling.
Per cup: Calories 108, Protein 4 g, Fat 3 g, Carbohydrates 17 g, Calcium
24 mg, Sodium 310 mg
Grilled Cheeze Sandwiches
Yield: 8 sandwiches
1 1/3 cups water
1/2 cup drained pimiento pieces
1/3 cup quick-cooking rolled oats
1/3 cup raw cashew pieces
1/4 cup nutritional
yeast flakes
3 tablespoons fresh lemon juice
2 tablespoons arrowroot
or cornstarch
1 tablespoon tahini
2 teaspoons onion granules
1 1/4 teaspoons salt
1 clove garlic, chopped, or 1/4 teaspoon garlic granules
1/4 teaspoon ground dill seed
1/4 teaspoon mustard powder
1/4 teaspoon paprika
Pinch of cayenne pepper
16 slices whole grain bread
2 fresh, ripe tomatoes, sliced (optional)
Place all the ingredients except the bread and tomatoes in a blender,
and process until the mixture is completely smooth. Pour into a saucepan
and bring to a boil, stirring constantly. Reduce the heat to low, and
continue to cook, stirring constantly until very thick and smooth. Spread
the cheeze on whole grain bread, top with a tomato slice, if desired,
cover with a second slice of bread, and place on a tray under the broiler
for 1 or 2 minutes on each side until lightly browned, watching closely
so the bread does not burn. If desired, spread the top slice of bread
with brown or yellow mustard after broiling. To serve as open-faced sandwiches,
first toast the bread slices, then cover with the hot cheeze spread. Top
each serving with thinly sliced red onion and sprigs of fresh parsley
or watercress.
Per sandwich: Calories 310, Protein 8 g, Fat 8 g, Carbohydrates 54 g,
Calcium 93 mg, Sodium 59 mg
Judi's Lemon Date Squares
Yield: 14 bars or 16 squares
The exotic flavors of lemon, coconut, and dates mingle harmoniously in
this tempting confection.
Dry Ingredients
1 cup whole wheat pastry flour
1 cup quick-cooking rolled oats (not instant)
1/4 cup unsweetened, shredded dried coconut
2 tablespoons unbleached cane sugar
1/4 teaspoon salt
Wet Ingredients
1/2 cup pure maple syrup
1/4 cup oil
3 tablespoons fresh lemon juice
1 tablespoon finely grated lemon zest
1 teaspoon vanilla extract
1/2 cup chopped soft dates
Preheat the oven to 350 degrees. Mist an 8 x 8 x 2-inch glass baking dish
with nonstick cooking spray, and set it aside. Place the dry ingredients
in a large mixing bowl, and stir them together. Place the wet ingredients
in a separate small mixing bowl, and stir them together. Pour the wet
ingredients into the dry ingredients, and mix well. Add the dates and
mix again. Pack the dough into the prepared baking dish, patting it out
evenly using water-moistened fingertips.
Bake for 20 to 25 minutes, or until lightly browned. Remove the pan from
the oven, and place it on a cooling rack. Slice into squares or bars while
warm. Cool completely before serving.
Per bar: Calories 147, Protein 2 g, Fat 5 g, Carbohydrates 25 g, Calcium
13 mg, Sodium 40 mg
Did you miss these great recipes
from previous months?
December 2001
Delicious Appetizers for Holiday Entertaining
Cookin' Southern
Order
Ann Jackson
All the hominess of Southern cuisine with a dose of healthful eating
in recipes that are vegetarian versions of standard favorites--with
humorous and poignant remembrances of life in the South where the
pace is slow and friendly, close to the earth, and full of good food
-E, D, S, WF -192 pgs #670927 -$12.95 - Special Discount Price = $11.65
Company's Comin' Cheeze
Puffs
|
Also
by Ann Jackson
Heart
of the Home |
Vegan Deli
Order
Joanne Stepaniak
From the celebrated author of The Uncheese Cookbook come wholesome
ethnic fast foods that echo authentic New York delicatessen flavor.
Fresh and marinated salads, tempting spreads, tangy pickles, hot noodle
dishes and casseroles, and soups of every ilk. - 192 pgs - #671095
- $15.95 - Special Discount Price = $14.35
Pickled Eggplant
"Herring"
|
Joanne Stepaniak is an acclaimed vegan
cookbook author and authority. Her books include:
The Saucy Vegetarian
The Uncheese Cookbook
Vegan Vittles
The Nutritional
Yeast Cookbook
Delicious
Food for a Healthy Heart
Table for Two
Ecological Cooking
Being Vegan
The Vegan Sourcebook
Visit Joanne at: www.vegsource.com/joanne
|
Miso Cookery Order
Louise Hagler
Miso, the salty, fermented soy-based paste used in Asia for centuries,
is excellent for recreating the flavors of meats and cheeses in vegetarian
foods. It is an aid to digestion and reputed to protect against cancer
and heart disease. Renowned cookbook author Louise Hagler explains
how to cook with it and describes the many varieties of miso you can
find on the market - 104 pgs - #671028 - $10.95 - Special Discount
Price = $9.85 Cilantro Miso
Pesto
Basil Miso Pesto
|
Louise is also author of
Meatless Burgers
Tofu Cookery
Tofu Quick & Easy Soyfoods
Cookery
Lighten
Up! with Louise Hagler. |
Dairy-Free and Delicious Order
Brenda Davis, RD, Bryanna Clark Grogan, and Joanne Stepaniak
Dozens of recipes for mock cream cheese, sour cream, shipped toppings,
soymilk and soy yogurt, sauces, main dishes, and desserts--all without
a trace of dairy. The 48-page introduction by nutritionist Brenda
Davis provides excellent information on lactose intolerance and dairy
allergies - S, WF - 160 pgs - #671249 - $12.95 - Special Discount
Price = $11.65
Tofu-Cashew Cream Cheese
|
Also by Brenda Davis Becoming
Vegan
Becoming Vegetarian
Other vegan titles by Bryanna Clark Grogan:
Almost No-Fat Cookbook
Almost
No-Fat Holiday Cookbook
20 Minutes to
Dinner
Soyfoods
Cooking for a Positive Menopause
Authentic
Chinese Cuisine For the Contemporary Kitchen |
The New Now & Zen Epicure Order
Miyoko Nishimoto Schinner
Experience the author's latest creations in this updated version of
her popular gourmet vegan cookbook based on recipes from the Now &
Zen Restaurant in San Francisco. A blend of distinctive cuisines--French,
Japanese, Spanish, Italian, Greek, and Indian--in tempting vegan dishes
- 256 pgs - color photos - S, WF - #671141 - $19.95
Stuffed Shiitake Mushrooms
Mushroom Pate
|
Miyoko Nishimoto Schinner is also
the author of Japanese Cooking:
Contemporary & Traditional. |
Sea Vegetable Celebration Order
Shep Erhart & Leslie Cerier
If you think nori is only good for sushi, you'll be amazed at these
fabulous recipes served up by the folks at Maine Coast Sea Vegetables.
Learn how to use kelp, dulse, wakame, and other nutritious ocean crops
in soups, salads, dips, desserts, and more. color photos - 128 pgs
- #671230 - $14.95 - Special Discount Price = $13.45
Hot and Tangy Tapenade
|
Shep Erhart & Leslie Cerier are from
Maine Coast Sea Vegetables. Take a look at their
sea vegetables here.
|
Company's Comin' Cheeze Puffs
Yield: anywhere from 10 to 30!
These are rich, short, delicious, and were chic in 1956. If you are making
this for a lot of
people, double the recipe. The recipe I converted it from said "makes 30"-mine
made 10. (We made them as an appetizer They were so rich we couldn't eat
anything for dinner) So you will have to experiment as to how many this
really does make, as the dough always wraps around the olive differently.
1 cup grated nondairy cheddar cheese
1/4 cup soy margarine, softened
1/2 cup flour
1 teaspoon paprika
1 pinch cayenne
1/2 teaspoon salt
One 41/2-ounce jar small stuffed green olives or your favorite pitted olives
Preheat the oven to 400'F. Blend the cheese with the softened margarine.
Sift the dry ingredients together, add to the cheese mixture, and mix well.
Wrap about I teaspoon or so of the mixture around each olive, covering it
completely. (I usually end up using almost 2 tablespoons because my olives
are so big!) Affange on a cookie sheet, and chill until firm or freeze to
bake later. Bake for 15 minutes. Serve hot or cold.
Pickled Eggplant "Herring"
Makes 4 to 6 servings
This dish tastes so amazingly like the "real thing" you'll think there's
something fishy.
1 medium eggplant, peeled
1 small mild onion, cut in half and thinly sliced
1 cup white wine vinegar (or apple cider vinegar)
2 tablespoons sugar
6 whole peppercorns
6 whole cloves
1 whole bay leaf
1. Cut the eggplant into equal-size chunks, and place in a bowl. Sprinkle
liberally all over with salt, and let rest for 1 hour. Transfer to a colander.
Rinse well and pat dry.
2. Place the onion in a separate small bowl, and sprinkle liberally all
over with salt. Let rest for 1 hour while the eggplant rests. Transfer
to a colander or large wire mesh strainer, and rinse well.
3. Steam the eggplant until just tender but still very firm, about 8 minutes
depending on the size of the chunks. Layer with the onion in a glass or
ceramic bowl or casserole.
4. Combine the vinegar, sugar, peppercorns, cloves, and bay leaf in a
saucepan. Bring to a boil and simmer 5 minutes. Pour over the eggplant
and onion. Cool. Cover tightly and chill in the refrigerator several hours
or overnight.
Cilantro Miso Pesto
Yield: 1 cup
From the first time I put t us pesto together, it became a frequent addition
to daily menus. Serve this unique and colorful pesto tossed with hot pasta
or as a dip or spread for chips, crackers, or raw vegetables. You can
also add a little more oil and some vinegar to make a tasty salad dressing.
Hempseed has a unique nutty flavor plus all of the essential amino acids,
and both omega-6 and omega-3 fatty acids. You can serve this as an appetizer
in bite-size pastry shells.
11/2 cups chopped cilantro (3 ounces)
2 to 4 cloves garlic
1/2 cup raw cashews or hulled
hempseeds
2 tablespoons sweet white miso, mellow white miso or sweet barley miso
2 tablespoons olive oil (optional)
1. In a food processor, chop the cilantro and garlic until minced.
2. Add the cashews, miso, and olive oil, and process until well blended.
Basil Miso Pesto
Yield: 2/3 cup
Use this tasty new pesto to toss with pasta, serve as a dip for chips
or vegetables, or as a salad dressing.
2 cloves garlic
3 cups chopped fresh basil (4 ounces)
2 tablespoons sweet white miso
6 tablespoons pine nuts or walnuts or a mixture
1/4 cup olive oil
1. Chop the garlic in a food processor.
2. Add the basil and pulse until it is coarsely chopped.
3. Add the miso and pine nuts, and process until well chopped.
4. While the processor is running, slowly pour in the olive oil, and process
until blended.
Tofu-Cashew Cream Cheese
Yield: 1 cup
This is a welcome and tasty innovation, cheaper and lower in fat than
commercial dairy-free cream cheese. You can add fruit and spices for delicious
variations. If you can't use a food processor for this recipe, combine
all the ingredients in a bowl first, and process in small batches in a
blender.
1 (12.3-box) extra-firm silken tofu, drained
1/3 cup raw cashews, finely ground
5 teaspoons lemon juice
1/2 teaspoon salt
1 teaspoon sweetener of choice (optional)
Place the tofu in a clean tea towel, gather the ends together, and twist
and squeeze for a couple of minutes to extract most of the water. Crumble
the tofu into the bowl of a food processor with the remaining ingredients,
and process for several minutes until the mixture is very smooth. (You
may have to stop the machine and loosen the mixture with a spatula once
or twice.) Use right away or scrape it into a covered container and refrigerate.
It firms up when chilled.
Stuffed Shiitake Mushrooms
Yield: 4 to 8 servings
12 to 14 ounces tofu, frozen
1 medium onion, chopped
1 large clove garlic
2 tablespoons olive oil
1 tomato, chopped
1/2 teaspoon rosemary
1/3 cup ground walnuts
2 teaspoons miso
2 tablespoons tomato paste
Salt and pepper
8 to 10 large shiitake mushrooms, either fresh, or dried and soaked
8 to 10 shiso leaves (optional)
I have served this at many parties I have catered, and it is always a
favorite. It is definitely something to serve the skeptical non-vegetarian
guest. The frozen tofu takes on the texture of meat, and the ground walnuts
add richness. These can be made a day or two in advance and baked before
serving time, or even baked several hours in advance and reheated or served
at room temperature. If you can get shiso leaves from a Japanese grocery
store, place them under the mushrooms; they not only look pretty but can
be eaten -a delicious experience!
Defrost the tofu, squeeze dry, and crumble. Saute the onion and garlic
in the olive oil until tender. Add the finely crumbled tofu, and saute
another 5 minutes. Add the chopped tomato and the rosemary, and continue
cooking for about 10 minutes until the flavors meld and the mixture is
fairly dry. Add the ground walnuts, miso, tomato paste, salt and pepper
to taste, add an additional few drops of olive oil if the mixture seems
dry. Cut off the stems from the shiitake mushrooms, and fill with the
mixture, pressing the filling firmly with the inside of a spoon to form
a smooth mound. Bake at 350'F for 15 to 20 minutes until browned. Place
on a shiso leaf, and serve either hot or at room temperature.
Mushroom Pate
Yield:1 loaf (8 to 12 servings)
8 ounces ground walnuts (about 2 cups)
8 ounces mushrooms
8 ounces fresh shiitake mushrooms
4 ounces bread crumbs
3 tablespoons brandy
2 to 3 tablespoons light miso
1/2 bunch parsley, chopped
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried savory
Freshly ground pepper
Simple to make, but ever so delicious! Serve as an appetizer with bread
or crackers, or slice and eat with a fork. Grind the walnuts in a food
processor. Chop the mushrooms up roughly, then process all of the ingredients
in the food processor until fairly smooth. Adjust the seasonings as necessary.
Preheat the oven to 350'F. Line a loaf pan with parchment or wax paper,
and pack in the mixture. Cover the top with more parchment, then a layer
of aluminum foil. Set in a pan with 1/2 inch of water around it. Bake
for about 1 1/4 hours, until it has risen and is lightly browned. Allow
to cool completely before removing and serving. This keeps refrigerated
for several days.
Hot and Tangy Tapenade
This spread from Susan makes pizza come alive. It is wonderful served
on crostini, crackers, or as a dip for chips and raw vegetable sticks
too.
1 pound kalamata olives
2 tablespoons capers
7 tablespoons dulse flakes
2 cloves garlic, peeled and finely chopped
1/2 teaspoon red pepper flakes, or more to taste
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
Pit the olives. If the olives and capers are excessively salty, rinse
them in several changes of water. Chop the olives and mix them with the
capers and the rest of the ingredients. Taste and adjust the seasonings
if you like. Add more hot peppers for a spicier taste or more vinegar
to cool the heat.
September-November 2001
The Zenmlet
Yes! You can give up eggs and still have an omelet on Sunday morning!
Fill these with whatever you please, and enjoy a brunch that won't clog
your arteries.
Yield: about 4 servings
Batter:
1 pound regular tofu, crumbled
1/4 cup soymilk
1/4 cup flour
1/4 cup nutritional
yeast flakes
1 teaspoon salt
1/4 teaspoon turmeric
Black pepper (optional)
Filling of choice:
Sauteed mushrooms and/or onions, briefly sauteed spinach, other sauteed
vegetables of choice, diced vegetarian ham or salsa, or any combination
thereof
Combine all the batter ingredients in a food processor or blender, and
puree until smooth. The mixture should be a pale yellow; it will become
more yellow when it is cooked.
Heat a nonstick skillet or omelet pan. Spray with nonstick spray or coat
with a little oil. Pour the mixture in the skillet about 1/3 inch thick.
(The amount will depend on the size of the pan, so it is better to go
with thickness.) Cook over medium heat until the bottom is lightly brown
and the top begins to dry. Top one half of the zenmlet with the prepared
filling, and flip the other half over. Cook for a couple more minutes,
then turn out onto a plate.
Per serving (not including fillings): Calories 141, Protein 12 g, Fat
5 g, Carbohydrates 11 g
Seitan
Medallions with Braised Japanese Mushrooms
These marinated steaks can be frozen for several months, so you may prepare
the entire recipe and set some of the steaks aside for later use.
Yield: 8 large steaks
Marinade:
1 cup dried shiitake, soaked in 2 1/2 cups of water for several hours
or overnight until soft
1 1/2 cups red wine
1/2 cup soy sauce
2 tablespoons chopped garlic
Seitan:
2 cups water
2 to 3 tablespoons soy sauce
1 to 2 tablespoons chopped garlic
1/4 cup red wine
2 3/4 to 3 cups vital wheat gluten (instant
gluten flour)
3 to 4 tablespoons oil for sauteing
Have ready:
A large pot of boiling water or stock, at least 3 quarts
For each serving, have prepared:
2 to 3 ounces mixed mushrooms per person (reconstituted shiitake from
marinade, shimeji, enoki, oyster, or even regular button)
1/2 teaspoon arrowroot
per serving, dissolved in a small amount of water
Begin preparing the marinade by removing the shiitake from the soaking
liquid, reserving the mushrooms for later. Place the liquid in a small
pot, and boil over medium-high heat to reduce to 1 cup. Combine the reduced
shiitake stock with the wine, soy sauce, and garlic. Set aside.
To make the seitan, combine the 2 cups water, soy sauce, garlic, and
wine. Add the vital wheat gluten, and mix to achieve a soft, pliable consistency.
Divide into 1 1/2 to 2-inch balls, and flatten out as much as possible,
about 1/4 inch. (Alternatively, you may divide into eight portions for
large steaks). Heat a little oil in a nonstick pan, and saute each piece
on both sides until well browned. Transfer the seitan to the boiling water,
and simmer for approximately 20 to 30 minutes (longer if the pieces are
large). Remove from the water and cover with the marinade for a minimum
of 1 hour or overnight. (This whole part can be prepared several days
in advance and refrigerated.)
To cook the medallions, use 3 medallions (or 1 large steak) per serving.
Heat a saute pan. Add a little oil, or spray with nonfat cooking spray.
Saute the steaks on both sides over medium heat until browned. Remove
from the pan and keep warm. Turn the heat up high. Add a splash more oil,
then the mushrooms, and toss and cook until browned. It's okay if they
stick to the pan. Deglaze the pan with 1/3 cup per serving of the marinade,
scraping the bottom of the pan to loosen any cooked bits of mushroom.
When it sizzles, add the dissolved arrowroot. Thin it with more shiitake
marinade if too thick. Pour over the steaks and, if desired, sprinkle
with chopped parsley. Serve immediately.
Per steak: Calories 284, Protein 45 g, Fat 1 g, Carbohydrates 15 g
Very Benevolent Caesar Salad
You would never believe that this wonderful replica of Caesar salad was
actually free of cheese, eggs, anchovies, and low in fat to boot.
Yield: 4 servings
1 small head romaine lettuce, washed, dried, and torn into large pieces
Dressing:
2 tablespoons almond meal (blanched ground almonds)
3 cloves garlic, pressed through a garlic press
3 tablespoons Dijon mustard
3 tablespoons nutritional
yeast flakes
2 tablespoons soy sauce
3 tablespoons lemon juice
1/4 cup water
1 tablespoon extra-virgin olive oil (optional)
Herb & Garlic Croutons
3 to 4 slices stale French or sourdough bread, trimmed of crust and cubed
(about 1 1/2 cups cubed)
Nonstick spray (for a not so low-fat version, use 3 tablespoons olive
oil)
1 tablespoon minced garlic
1/2 teaspoon dried rosemary
1/2 teaspoon dried marjoram
1/4 teaspoon salt
Preheat the oven to 250 degrees F. Spray the cubes of bread with the
nonstick spray, or alternatively, toss with olive oil in a bowl. Toss
with the garlic, herbs, and salt. Place on a cookie sheet in a single
layer, and toast until lightly browned, about 25 minutes. The object is
not to bake them, but to dry them out. Remove from the oven; they will
continue to crisp as they cool.
Prepare the lettuce and place in a large bowl. To make the dressing,
combine the almond meal, garlic, mustard, and nutritional yeast to make
a paste, then whisk in the remaining ingredients, except the croutons
To assemble the salad, top the lettuce with the croutons, and toss with
the dressing. Serve immediately.
Per serving: Calories 94, Protein 9 g, Fat 3 g, Carbohydrates 11 g
Chocolate
Chip or Chocolate Chocolate Chip Cookies with Carob Variation
The addition of ground walnuts to this recipe produces rich, satisfying
cookies. Forget Tollhouse!
Yield: 4 dozen cookies
1/2 cup nonhydrogenated margarine or oil
3/4 cup maple syrup or other sweetener of choice
3 scant teaspoons cinnamon
1 teaspoon vanilla
4 ounces walnuts, ground in a blender (1/2 cup)
For Chocolate or Carob Chip Cookies:
1 1/3 cups whole wheat pastry flour
for Chocolate Chocolate or Carob Carob Chip Cookies:
1 cup whole wheat pastry flour
1/3 cup cocoa or carob powder
2 tablespoons grain coffee substitute , or 1 teaspoon instant coffee
1 teaspoon aluminum-free baking powder (optional)
1 cup chocolate or carob chips
3/4 cup chopped nuts, such as pecans (optional)
Preheat the oven to 350 degrees F. Mix the margarine with the sweetener
until smooth. Add the cinnamon and vanilla, then the walnuts, flour (or
flour, carob, and grain coffee), and baking powder. (Either sift the baking
powder with the flour, or mix it into the flour well before adding it
to the other ingredients.) Add the carob chips and optional chopped nuts
last, then bake for 10 to 15 minutes until golden brown.
Per cookie: Calories 72, Protein 1 g, Fat 4 g, Carbohydrates 9 g
July-August 2001
Tofu Quick &
Easy, rev. ed. Order
(avail. 7/15) Louise Hagler
For any cook without a lot of time to spare in the kitchen, over 150
recipes from party dips to barbecue. Also a good book for anyone new
to tofu and vegetarian cooking. This new, expanded edition includes
recipes for silken, flavored, dried, and frozen tofu - S, WF, NA -
138 pgs - #671125 - $11.95 Bruchettas
Miso Dip
Southwestern Pizza
Chocolate Ruffle Pie |
Louise Hagler is a pioneer in the field of vegan and
soyfoods cuisine. Her popular cookbooks, including Tofu
Cookery, The
New Farm Vegetarian Cookbook, Soyfoods
Cookery, and Miso
Cookery, present a wide variety of tasty, easy-to-prepare,
familiar dishes incorporating soyfoods of all kinds. A member of the
Association of Culinary Professionals, Louise is also a culinary writer,
teacher, food stylist, and designer. |
Bruchettas
Yield: 1 pound loaf (18 pieces)
Serve as a colorful side dish for soup or salad or as an appetizer.
Preheat the oven to 500 degrees.
Cut on the diagonal into 3/4- to 1-inch slices:
1 loaf Italian or French bread baguette
Chop in a food processor or blender:
2 cloves garlic
6 tablespoons fresh basil, or a mixture of basil and chives
Add and blend until creamy:
1/2 pound soft or regular tofu
1 tablespoon olive oil
1 teaspoon salt
Arrange the bread slices on a baking sheet, and spread the mixture evenly
over the slices. Top with:
3 to 4 thinly sliced roma tomatoes
Bake for 5 minutes until crispy and golden, and serve hot.
Miso Dip
Yield: 3/4 cup
Try this as a spread for crackers or a dip for raw vegetables or chips.
Blend together in a blender or food processor until smooth and creamy:
1/4 pound soft or regular tofu (1/2 cup)
1 1/2 tablespoons sweet white miso
1 tablespoon rice vinegar
1/4 teaspoon garlic powder
Variation: Use about 2 teaspoons red miso in place of the white miso.
Southwestern Pizza
Yield: 8 pieces
Here is a pizza with a different twist, the "cheese" goes on first. Use
a round or oblong ready-made crust, and make it as spicy as you like.
Have ready:
1 (12-inch) fully baked thin pizza crust
4 ounces grated dairy-free pepper Jack cheese
4 ounces frozen tofu, thawed, squeezed dry, and sliced into thin strips
1/4 cup chopped red onion
1/2 cup corn kernels
1/4 cup chopped green pepper
Jalapeno slices to taste
l/4 cup salsa to taste
Flavoring sauce
1/2 tablespoon soy sauce
1/2 tablespoon balsamic vinegar
1/2 clove garlic, minced or pressed
1/2 tablespoon water
Preheat the oven to 450 degrees.
Combine the ingredients for the flavoring sauce, and press the frozen
tofu slices into it so the liquid is evenly absorbed into them. Spread
the pepper Jack evenly over the crust, then sprinkle over the rest of
the toppings. Bake for about 10 minutes or just until the pepper Jack
melts.
Remove it from the oven, and sprinkle over the top:
1/3 cup chopped cilantro leaves
Chocolate Ruffle Pie
Yield: 1 (8-inch) pie (12 servings)
This rich and creamy, crowd-pleasing dessert can be made a day ahead and
chilled overnight for the best results, or can be frozen for a truly chilly
treat that can be made several days ahead. The more chocolate chips added,
the richer and firmer the pie.
Have ready:
1 (8-inch) graham cracker crust, baked
Blend in a food processor or blender until creamy:
1 pound firm or extra-firm tofu
2/3 cup granulated sweetener of choice
1 teaspoon vanilla, almond, coffee, or mint extract
Melt over hot water or in a microwave until they just start to melt:
6 to 12 ounces chocolate chips
Stir the melting chips together until they are all melted and creamy.
Add to the mixture in the food processor or blender, and process immediately
until smooth and creamy.
Pour and spread the mixture into the baked crust, and smooth with a spatula
or shake carefully to fit into the shell. Chill for at least 4 hours or
overnight until firm and sliceable.
May-June 2001
Greens: A celebration of spring
Cookin'
Southern Order
Ann Jackson
All the hominess of Southern cuisine with a dose of healthful eating
in recipes that are vegetarian versions of standard favorites--with
humorous and poignant remembrances of life in the South where the
pace is slow and friendly, close to the earth, and full of good food
-E, D, S, WF -192 pgs #670927 -$12.95 Greens
Greens and Peanut Sauce
|
Other books by Ann Jackson:
Heart of the Home
|
From A Traditional Greek Kitchen
Order
Aphrodite Polemis
The most complete vegetarian Greek cookbook available: baklava, pastitsio,
spanakopitta, halvah, skordalia, imam baildi, trahana, vasilopitta,
and much, much more - E, D, S, WF, NA - 210 pgs - #990930 - $12.95
Spanikopita |
Aphrodite Polemis makes her
home in New York City, where her cooking is enjoyed by family and
friends, especially several children who are now vegetarians. |
A Taste of Mexico
Order
Spanish language version
Kippy Nigh
Authentic cuisine inspired by the rich diversity of Mexico. From La
Casa del Pan in San Christobal, Chiapas, a vegetarian eatery frequented
by international journalists, explorers, and local vegetarians alike
- E, D, S, WF, NA - 224 pgs - #670285 - $14.95
Spinach with Orange Salad
|
Kippy Nigh has been a
resident of Mexico for over twenty-five years. She opened her first
bakery, La Casa del Pan, in Mexico City in 1989. In 1993 she moved
to San Cristobal de Las Casas and opened a second bakery and vegetarian
restaurant. |
Flavors of Korea Order
Deborah Davis & Young Sook
Enjoy authentic Korean cuisine utilizing traditional vegetarian foods
to create flavorful combinations and beautiful presentations - E,
S, WF, NA - 192 pgs - #670536 - $12.95
Sesame Spinach (SIKUMCHI
BOKUM) |
Deborah Coutrip-Davis is
a former caterer and writer living in Colorado. Young Sook Ramsay
was born and raised in Korea. |
Nonna's
Italian Kitchen Order
Bryanna Clark Grogan
The only vegan Italian cookbook I know of, with an exceptional amount
of info on Italian cuisine for any cookbook, as only Bryanna Grogan
can do! S, WF, NA - 256 pgs - #670552 - $14.95
Ligurian Easter Pie |
Other vegan titles by Bryanna Clark Grogan:
Almost No-Fat Cookbook
Almost
No-Fat Holiday Cookbook
20 Minutes to
Dinner
Soyfoods
Cooking for a Positive Menopause
Authentic
Chinese Cuisine For the Contemporary Kitchen |
Greens
Yield: 3 to 5 large servings
So, you're ready to cook you up a mess of greens. What is a mess? I call
it however much you can fit into the pot. Serve these with cornbread on
the side.
1 bunch greens (collard, kale, chard, turnip greens, beet greens, mustard
greens, or your favorite)
1 small dried hot pepper (optional)
2 to 3 tablespoons tamari
Juice of 1 lemon, or 3 tablespoons rice vinegar or hot pepper vinegar
Salt and pepper, to taste
1 to 2 teaspoons oil, if using an electric skillet (toasted sesame is
best)
Cut the stems off the greens, and wash the leaves really well. You don't
want them to be gritty. Don't worry about draining the wet leaves. Put
the greens on a chopping board, and cut them lengthwise a couple of times,
then cut across them about every 2 inches. (Many Southerners will swear
that you have to tear the greens.)
Put about 3 cups water in a pot, and let it come to a boil. Put the greens
into the pot; you may have to do this in batches as the greens will take
up a lot of room until they cook down. Don't be shy; smash them down with
a big spoon if you have to to get them in. You can also put in a smallish
dried pepper pod if you have it. Cover and simmer about 45 minutes to
2 hours, depending on how you like your greens and what kind of greens
you are using. If you are using kale, chard, or beet greens, they won't
take as long to cook. Turnip greens, mustard greens, and collards (the
king of greens) can take up to 2 hours to get that melt-in-your-mouth
tenderness. Halfway through cooking, add 1/2 to 1 cup water with about
2 to 3 tablespoons tamari. You may want to toss the greens a couple of
times during cooking. The juice that is leftover from cooking is called
"potlikker" and is a true delicacy. Heap the collards in a serving
bowl, and drizzle lemon juice or vinegar over the top. Two or 3 pieces
of cornbread are a must to use for sopping up the potlikker. Greens are
another good thing to cook in an electric skillet. You begin as above.
Start out with any combination of olive and toasted sesame oil to make
about 2 tablespoons Add greens to the skillet in batches if you need to.
(The skillets usually have real tall lids.) Pour in about 2 cups water
with about 2 to 3 tablespoons tamari. Cover and cook at about 300 degrees
F. You'll have to check this every 10 minutes or so to make sure the water
has not cooked away. After about 15 minutes, turn down the heat to about
225 degrees F. If you need to add more water, just add more, but you shouldn't
need any more tamari. The greens will usually cook in 45 minutes; it all
depends on the kind of green you use and your own taste. I like my greens
melt-in-your-mouth. Every time I make greens like this, my husband says
they're the best greens I ever made. A small handful of chopped dried
dulse (a seaweed) is good to add during the first 10 minutes or so of
cooking. You don't have to do this, but dulse gives it that salt pork
taste. Chinese black vinegar or balsamic vinegar is also very good on
greens.
Greens and Peanut Sauce
Yield: 5 to 6 servings
I thought I had discovered something new one day when I put peanut sauce
on my greens. Gooey was with me and said, "Big deal, people have been
doing that in Africa forever." Why is that Southern? Because many things
African have become inherent to southern American culture. Imagine the
thrill of a homesick African cook upon finding that peanuts had become
a major crop in the South, having come there from Africa. It was the chance
to cook up a little bit of home, a mess of greens, peanut sauce, and a
hot pepper. These are the roots of soul food.
1 bunch greens, cooked according to directions above
Sauce:
1/3 cup peanut butter
2 tablespoons toasted sesame oil
3 tablespoons rice vinegar or Chinese black vinegar
2 tablespoons tamari
1/4 teaspoon cayenne
1 teaspoon sugar
1 large clove garlic
Juice of 1 lime (optional)
Put all the sauce ingredients in a blender, and process until smooth.
Enjoy over hot cooked greens.
Spanikopita
Spanikopita is loved by everyone. Try as a delicious cold leftover the
next day.
3 lbs. fresh spinach, or 4 (10 oz.) packages frozen spinach (thawed)
salt
2 Tbsp. olive oil
2 large onions, chopped
2 bunches scallions, finely chopped (including 4" green tops)
1/2 cup fresh parsley, chopped
1/2 cup dill, chopped, or 3 Tbsp. dried dill
4 eggs or egg substitute
1/2 lb. feta cheese, crumbled
1/2 lb. ricotta or cottage cheese
2 Tbsps. olive oil
2 Tbsps. butter, melted
16 sheets phyllo pastry (about 1/2 lb.)
If using fresh spinach, remove and discard coarse stems. Wash leaves
well. Sprinkle lightly with salt; stir to spread salt evenly. Let stand
10 minutes; rinse off salt, and with your hands, squeeze out excess water.
Cut up spinach and place in a colander so that remaining moisture will
drip out. It is important that spinach be dry. (If using frozen spinach,
do not use salt but do squeeze leaves as dry as possible and place in
a colander to drain.)
In the meantime, heat 2 Tbsps. olive oil in a medium frying pan and saut6
the onions and scallions until soft but not brown. Add spinach, parsley
and dill, and cook, stirring, until the spinach has wilted, about 2-3
minutes. Remove from heat, transfer to a bowl, and let cool.
Beat eggs or egg substitute lightly, add the cheeses and blend well. Combine
remaining olive oil with 2 Tbsps. melted butter. Grease a shallow 9" x
13" baking pan. Take 8 phyllo sheets from the package. Center I sheet
in the baking pan and brush lightly with the oil-butter mixture. Stack
the other seven sheets one by one on top of the first, brushing each with
the mixture as you stack it. The sheets will extend up the sides of the
pan. Pour in the spinach mixture and spread evenly. Fold overhanging sides
and ends of phyllo over the filling to enclose it. Brush with oil-butter
mixture.
Top with 8 more phyllo sheets, brushing each with the oil-butter mixture
as you stack it in the pan. Tuck overhanging edges around the inside of
the baking pan to seal in the filling. Using the point of a sharp knife,
score the surface into 12 rectangles. Bake in a preheated 350 degree oven
until golden, about 45 minutes. Do not cut through scored lines until
ready to serve. Serve warm, cooled to room temperature or chilled.
Spinach with Orange Salad
Oranges are abundant in Mexico all year round. In winter you can buy them
in 50-pound bags on street corners in Mexico City. Make this recipe with
fresh squeezed orange juice to get the full effect.
4 cups fresh spinach, chopped
1 small red onion, thinly sliced
1/3 cup sunflower seeds dressing
2/3 cup orange juice
1 tablespoon soy sauce
Mix the dressing with a whisk, and toss with the spinach, onion, and sunflower
seeds just before serving.
Serves 4
Sesame Spinach (SIKUMCHI BOKUM)
Yield: 2 servings
This is a popular Korean side dish. Fresh spinach is preferred over the
frozen variety, but either will produce tasty results.
2 cups firmly packed fresh spinach Leaves, or one 10-ounce package frozen
spinach, thawed
1 green onion, green and white parts. minced
1/2 teaspoon salt
1/2 teaspoon sesame oil
1/2 teaspoon toasted sesame seeds
1/4 teaspoon Korean red pepper powder or 1/8 teaspoon cayenne (optional)
1. If using fresh spinach, tear the leaves into pieces. Place in a steamer
or a pan with a 1/4 inch of water, and steam for 4 minutes.
2. Drain and cool the spinach. When the spinach is cool, squeeze out the
excess water.
3. If using frozen spinach, thaw, rinse, and squeeze the excess liquid
from the spinach.
4. Place the cooked or thawed spinach in a medium bowl. Add all of the
remaining ingredients, and mix well. Serve at room temperature.
Ligurian Easter Pie
TORTA PASQUELINA
Yield: 8 to 12 servings
Torta pasquelina is a world-famous specialty of the Genoa region, where
my grandmother's family originated. The traditional pie (often eaten cold
at family picnics on Easter Monday) was made with 33 layers of paper-thin
dough (one layer for each year of Jesus's life), encasing a rich filling
made from a ricotta-like cheese, Parmesan, Swiss chard, and herbs, with
eggs broken into depressions in the filling. Modem cooks now use frozen
phyllo pastry, and this vegan filling is rich with artichokes and mushrooms.
You should make this pie either a day or two ahead or early in the morning
so that it has time to cool thoroughly--it is most delicious at room temperature.
Filling.
1 to 2 pounds Swiss chard (depending on how "green" you like
your pie)
2 1/2 cups ricotta-style tofu or firm silken tofu
1 tablespoon extra-virgin olive oil
3 or 4 fresh artichoke hearts, poached in vegetable broth for about 10
minutes, or until tender, then drained and sliced, or 1/2 (10-ounce) package
frozen, thawed artichoke hearts, drained and quartered, or 1/2 (14-ounce)
can artichokes in water
1/4 pound fresh white or brown mushrooms, sliced
1 clove garlic, minced
1/2 cup soy
Parmesan substitute
2 tablespoons flour
1/2 tablespoon chopped fresh marjoram
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon freshly ground nutmeg
Phyllo Crust:
1/2 pound frozen phyllo pastry, thawed
1/4 cup extra-virgin olive oil
Wash and trim the chard. Steam for about 5 minutes, or until tender. Drain
and squeeze it as dry as possible. Chop it coarsely and place in a large
bowl along with the ricotta. Preheat the oven to 325 degrees. Heat the
oil in a large nonstick skillet, and add the sliced or quartered artichoke
hearts, mushrooms, and garlic. Saut6 for a few minutes until the mushrooms
brown and wilt a little. Add these vegetables to the bowl of chard and
ricotta, along with the remaining filling ingredients. Mix thoroughly.
Coat a 9-inch springform pan with olive oil. With scissors, cut the large
sheets of phyllo pastry in half to make about 18 to 20 rectangles. Trim
half of them into 9-inch rounds, and set aside covered with a towel. Place
one rectangular sheet in the pan, pressing the sheet gently against the
sides and letting the corners hang over the pan. Crisscross the remaining
rectangles of phyllo over the first sheet so that all sides of the pan
are covered with pastry, brushing each sheet with a little of the olive
oil before placing it down. Fill the pastry case with the filling, smoothing
the top. Layer the phyllo rounds on top of the filling, brushing each
successive round with a little olive oil. Bring the over-hanging edges
of the bottom layer up and over the top. Brush generously with the remaining
olive oil. Place the pie in the oven, and bake for about 1 hour, or until
the pastry is golden brown and crispy, and the filling has puffed up some
in the middle. (Turn the heat down to 300 degrees F if the pastry is browning
too quickly.) Cool on a rack until the pan can be handled, then remove
the outer ring of the pan, and place the torta on a serving platter. Cool
thoroughly and serve at room temperature. If made ahead, you can refrigerate
the cooled pie for a day or two, then bring to room temperature before
serving. Cut into wedges to serve.
Note: If you have no Swiss chard, you can substitute other greens, prepared
the same way, or even one or two 10-ounce packages of frozen chopped spinach
or other greens (thawed and squeezed dry), but the flavor will be different.
March-April 2001
Authentic delicatessen flavors from Joanne
Stepaniak
The original Jewish delicatessen served the dietary needs of local urban
communities by serving familiar fare. Although the term "deli"
has come to symbolize a food outlet that has evolved mightily from its
roots of origin, you can still enjoy many traditional dishes, now completely
vegan.
Polish Sweet and
Sour Zucchini Pickles
Makes about 1 pound of pickles
Polish Jews are famous for their sweet and sour dishes. This simple pickle
is representative of those tantalizing flavors.
3 small zucchinis, sliced into 1/4-inch rounds
1 white onion, cut in half and thinly sliced
1 cup apple cider vinegar
2 tablespoons sugar
1/4 teaspoon whole yellow mustard seeds
1/4 teaspoon whole celery seeds
1/4 teaspoon ground turmeric
1. Layer the sliced zucchini and onion in a 1-quart jar. Combine the
vinegar, sugar, mustard seeds, celery seeds, and turmeric in a saucepan,
and bring to a boil. Pour immediately over the zucchini and onions; the
liquid should cover them completely. Cool.
2. Put the lid on the jar, and store in the refrigerator. The pickles
will be ready to eat in 24 to 48 hours, but will keep for several weeks.
Per 2 oz. serving: Calories 35, Protein 1 g, Carbohydrates 8 g, Fat 0
g
Cold Mushroom
Salad with Cilantro and Cumin
Makes 6 to 8 servings
These mushrooms, cooked in a light marinade, chilled, and dressed with
cilantro, are absolutely splendid.
1 pound fresh mushrooms
1/4 cup extra-virgin olive oil
2 teaspoons cumin
1/2 teaspoon crushed garlic
Salt and cayenne pepper
2 tablespoons fresh lemon juice
Chopped fresh cilantro
1. Wash the mushrooms. Cut them in half or quarters, or leave whole if
very small.
2. Heat the oil in a large skillet. Add the mushrooms, cumin, garlic,
salt, and cayenne, and stir well. Add the lemon juice and cook over medium-low
heat for about 10 minutes. Chill thoroughly. Stir in the cilantro just
before serving.
Per serving: Calories 85, Protein 1 g, Carbohydrates 3 g, Fat 8 g
Salad of Chick-Peas,
Tomato, and Walnuts
Makes 4 servings
This delightful salad is a fine example of how simple ingredients often
create the most memorable dishes. Serve it with a hearty whole-grain bread
to dip into the flavorful dressing.
2 cups drained cooked chick-peas
1 medium tomato, chopped
1/4 cup walnuts, broken into pieces
1/4 cup raisins
1/4 cup minced fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper
Combine all the ingredients in a large bowl. Toss to mix well.
Per serving: Calories 248, Protein 8 g, Carbohydrates 33 g, Fat 9 g
Boneless Chickenless
Chicken Salad
Makes 4 cups (about 6 servings)
This salad is a great pretender - it has all the ingredients that make
a great ěchickenî salad, without the bird! Serve it on a bed of fresh,
crisp greens or as a hearty sandwich filling.
1 pound extra-firm regular tofu, rinsed and patted dry
1 cup water
1/4 cup natural soy sauce
1 cup vegan mayonnaise
1 1/2 to 2 teaspoons Dijon mustard
1/2 cup finely diced celery
1/2 cup finely diced bell pepper (green or red)
Thinly sliced scallions or grated onion (optional)
1. Oil a baking sheet or coat it with nonstick cooking spray, and set
aside. Cut the tofu into 1/4-inch-thick slices. Place in two shallow dishes,
large enough to fit the tofu in a single layer.
2. Combine the water and soy sauce, and pour over the tofu. Let marinate
15 to 30 minutes.
3. Preheat the oven to 400 degrees F. Remove the tofu from the marinade,
and place in a single layer on the baking sheet. Bake until a deep, golden
brown and the surface is dry, about 30 minutes.
4. Allow the tofu to cool until it can be easily handled, then slice
it into very thin strips or shreds. Transfer to a bowl with the vegetables,
and add thinly sliced scallions or grated onion, if desired.
5. Stir together the dressing and mustard. Add just enough to the salad
to moisten it to your liking. Toss gently until everything is evenly coated.
Chill before serving.
Per serving: Calories 149, Protein 9 g, Carbohydrates 4 g, Fat 10 g
Variation: For Southern-Style Chickenless Salad, omit the bell pepper
and scallions and add 1/2 cup chopped pecans.
Citrus Fruit and Grain Salad
Makes 6 servings
Citrus fruit and cooked grain make a surprisingly exquisite combination.
4 cups cooked grain (such as brown rice, wild rice, bulgur, quinoa, or
barley, or a combination)
2 navel oranges, peeled and chopped
1/2 cup minced fresh parsley
1/3 cup raisins
1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 tablespoon wine vinegar
2 teaspoons Dijon mustard
Salt and pepper
1. Combine the grain, oranges, parsley, and raisins in a large bowl.
2. In a small bowl, whisk together the oil, lemon juice, vinegar, and
mustard. Pour over the rice and fruit, and toss well. Season with salt
and pepper, and toss again. Serve chilled.
Per serving: Calories 285, Protein 4 g, Carbohydrates 45 g, Fat 9 g
Lentil and Walnut ěChopped
Liverî
Makes 4 cups (about 12 servings)
A luscious mock liver pętę that is simply out of this world. Serve it
on lettuce leaves or with crackers or rye bread. Your guests won¨t believe
this isn¨t chopped liver!
1 1/2 cups dry lentils
4 cups water
2 tablespoons extra-virgin olive oil
2 large onions, chopped
1 cup finely chopped or ground walnuts
1 tablespoon natural soy sauce (optional)
Salt and pepper
1. Rinse the lentils and place in a large saucepan with the water. Bring
to a boil, reduce the heat, cover, and simmer for 45 minutes. Remove the
cover and continue to simmer, stirring often, until any liquid has cooked
off and the lentils are very tender.
2. Meanwhile, heat the oil in a large skillet. Add the onions and cook
until very dark and caramelized, about 1 hour.
3. Place the lentils, onions, walnuts, soy sauce (if using), salt, and
pepper in a food processor, and puręe into a thick paste. Chill thoroughly
before serving.
Per serving: Calories 150, Protein 5 g, Carbohydrates 14 g, Fat 8 g
Sauerkraut Soup
Makes 1 1/2 quarts
This Eastern European specialty is delicious as an appetizer or a light
supper. Serve it with thick slices of a hearty pumpernickel or herb bread.
4 cups water
2 cups drained sauerkraut
1 1/2 cups chopped onions
1/4 cup tomato paste
2 tablespoons sugar
2 teaspoons sweet paprika
1 teaspoon caraway seeds
Combine the water, sauerkraut, onions, tomato paste, sugar, paprika,
and caraway seeds in a large soup pot, and bring to a boil. Reduce the
heat to low, cover, and simmer for 30 minutes. Serve hot.
Per cup: Calories 52, Protein 1 g, Carbohydrates 12 g, Fat 0 g
Kasha Varnishkes
(Buckwheat Groats and Pasta)
Makes 4 servings
A famous Jewish dish.
2 tablespoons canola or olive oil
1 medium onion, julienned
6 ounces bow-tie noodles
2 cups lightly salted water
1 cup roasted buckwheat groats
Salt and pepper
1. Heat the oil in a large skillet. Add the onion and sautę over low
heat until very tender and browned, about 30 to 60 minutes.
2. Cook the pasta until tender. Drain and set aside.
3. Bring the water to a boil in a medium saucepan. Add the buckwheat
and stir. Reduce the heat to low, cover, and simmer until the grain is
tender and the water is absorbed, about 15 minutes.
4. Combine the browned onions with the pasta and cooked buckwheat. Season
with salt and pepper. Serve hot.
Per serving: Calories 217, Protein 4 g, Carbohydrates 33 g, Fat 7 g
February 2001
Take the chill out of winter
Recipe Archives (Check out recipes
from previous months)
The Winter Vegetarian
Order
Darra Goldstein
Containing recipes from cold-climate cuisines all over the world,
here is a creative and inspired collection of over 150 recipes that
offers healthful and flavorful meals for any winter occasion. E, D,
S, WF - 336 pgs - #932449s - regular price - $16.00 - OUR SPECIAL
PRICE - $6.00
Winter Fruit Soup
Sauteed Mushrooms with
Olives
Hot and Spicy Bulgur |
Dara Goldstein is Professor
of Russian at Williams College. She earned her Ph.D. at Stanford University
and has written extensively on Russian literature, culture, art, and
cuisine. Her previous cookbook, The Georgian Feast, won the 1993 Best
Cookbook Award by the International Association of Culinary Professionals/Julia
Child Cookbook Award. |
Winter Fruit Soup
When the weather turns raw Scandinavians often enjoy this sweet soup
for breakfast. Shimmering with the rich colors of autumn, it also makes
a soothing lunch, or a novel first course at dinner.
1/4 pound each dried apricots, prunes, and pears (about 3/4 cup of each)
3 cups plus 1/4 cup cold water
2 cups apple juice
2 tablespoons freshly squeezed lemon juice
1/2 cup sugar
One 3-inch cinnamon stick
2 tablespoons currants
3 3/4 teaspoons potato starch
Cut the dried apricots and prunes in half, quarter the pears. Place them
in a stockpot with the 3 cups of cold water. Leave to soak for 30 minutes.
Stir in the apple juice, lemon juice, sugar, cinnamon stick, and currants.
Bring the mixture to a boil, skimming off any foam that rises to the surface.
Simmer, uncovered, for 10 minutes.
Dissolve the potato starch in the remaining 1/4 cup water. Stir into
the soup and simmer 5 minutes more. Serve hot.
Serves 4.
Sauteed Mushrooms with Olives
These piquant mushrooms come from Bulgaria, which, like its better known
neighbors along the Black Sea, produces excellent olives and wine.
1/4 cup olive oil
1 pound mixed wild mushrooms, trimmed and sliced
1 shallot, peeled and minced
3 garlic cloves, peeled and minced
1/3 cup brine-cured black olives (such as Kalamata), pitted and coarsely
chopped
2 tablespoons tomato paste
2 tablespoons water
1/4 cup dry red wine
2 tablespoons minced parsley
1/4 teaspoon salt (or more, to taste)
Freshly ground black pepper
Heat the olive oil in a large skillet and add the mushrooms, shallot,
and garlic. Cook over medium heat, stirring occasionally, for 5 minutes.
Stir in remaining ingredients and simmer 5 minutes more. Serve hot.
Serves 4 to 6.
NOTE: Leftover mushrooms make an excellent topping for pizza.
Hot and Spicy Bulgur
This slightly searing, garlicky dish is hard to resist. To ensure that
the grains remain chewy, I prefer not to boil the bulgur, but to soak
and steam it before a brief simmering.
1 cup raw bulgur
6 tablespoons boiling water plus l/4 cups water
1 teaspoon salt
2 tablespoons all-purpose flour
4 large garlic cloves, peeled and minced
3 tablespoons olive oil
1 tablespoon tomato paste
3/4 teaspoon cayenne
1/2 cup minced parsley
Place the bulgur in the bowl of a food processor fitted with the metal
blade and pour the boiling water over it. Cover the bowl and leave to
rest for 10 minutes, then process until the grains are broken and sticky.
Transfer to a mixing bowl. Stir in 1/4 teaspoon of the salt, the flour,
and 1/4 cup of the remaining water. Place the bulgur mixture in a steamer
and steam over simmering water for 30 minutes.
Meanwhile, in a large saucepan, saute the garlic in the olive oil until
just golden, 2 to 3 minutes. Stir in the tomato paste, cayenne, remaining
1/4 teaspoon of salt and 134 cups water. Cook gently for 5 minutes. Scrape
the steamed bulgur into the saucepan and stir to coat it with the sauce.
Simmer, covered, for 5 minutes, then stir in the parsley and simmer 5
minutes more. Let the bulgur sit, covered, for 15 minutes before serving,
or until all the liquid has been absorbed.
Serves 6.
January 2001
Light and delicious for the
Chinese New Year
Chinese "Pork Balls
Yield: 24 to 26 balls (equal to 1 pound meat)
Meatballs are served as dim sum, used in soups and casseroles, or
served in a sauce. They can be used steamed or fried crisp on the outside.
Note: I recommend making these ahead of time and cooling them before use--this
firms them up. The balls can be frozen or refrigerated. If using the balls
in a soup, brothy casserole, or a sauce, add them at the last possible
moment so that they do not absorb too much moisture and fall apart.
1 cup dry textured soy protein
granules
3/4 cup boiling water
3 tablespoons light
soy sauce
1/2 cup mashed medium-firm tofu (4 ounces)
3 tablespoons minced drained Chinese preserved vegetables
1 tablespoon minced green onion or fresh cilantro
1 teaspoon roasted sesame oil
1/2 teaspoon white pepper
1/4 teaspoon salt
Optional: 3 tablespoons chopped water chestnuts (preferably fresh)
Optional: 1 tablespoon grated fresh ginger and/or crushed garlic
1/2 cup pure gluten
powder (vital wheat gluten)
In the bowl of your food processor, combine the textured soy protein,
boiling water, and soy sauce, and let soak for about 10 minutes until
the soy protein has absorbed all the liquid. Add the rest of the ingredients,
and process for several minutes until the soy protein is not so coarse.
Set aside to cool. You can speed up the cooling process by spreading the
mixture on a plate and putting it in the freezer for a few minutes. Cooling
keeps the gluten from clumping into strings when it is added.
When cool, add the gluten powder and process briefly until the mixture
forms a loose ball. With wet hands, shape the mixture into 24 to 26 small
"meatballs," about 1 heaping tablespoon per ball. The mixture
will be soft but will hold its shape. Roll the balls between the palms
of your wet hands to make them smooth.
Important Note: The balls must be steamed first even if they are to be
served deep-fried.
Steam them on an oiled plate or in an oiled steaming basket with little
holes, covered, over simmering water for 20 minutes. You can also microsteam
them by placing them in an oiled plastic microwave steamer in a covered
bowl over 1 cup water and cooking for about 5 minutes. Microsteam only
half the recipe at a time. This makes a moist product which firms up nicely
when cooled. They can then be reheated by steaming or microsteaming, or
they can be browned in a nonstick or heavy skillet, using a little roasted
sesame oil, until crisp and golden on all sides. You can also roll them
in cornstarch and deep-fry until golden brown. (See Chapter XIII for deep-frying
directions.)
Each ball: Calories 17, Protein 2 g, Fat 0 g, Carbohydrates 1 g
Variation
Vegetarian Ground "Pork"
This mixture can be used as a basic "ground pork" for egg rolls,
dumpling fillings, etc. Simply omit all of the optional seasonings and
minced vegetables, and steam the mixture as directed in the recipe, but
form it into 4 large patties.
Vegetarian
Stir-Fry "Oyster" Sauce
Yield: about 1/2 cup
Brown bean sauce or paste (Yuan Shai Shih); also yellow bean sauce
or paste, bean paste, soybean condiment: Originally known as jiang or
chiang, this is the oldest soybean sauce in Chinese cooking. (Miso is
a Japanese derivative.) Light miso, slightly watered-down, may be used
as a substitute if you absolutely can't get the Chinese variety. Brown
bean paste is simply fermented soybeans and can be whole or ground. The
ground variety (mo yuen shih) is sometimes very salty, so do some taste
tests.
Modern "duck sauces" often call for hoisin sauce mixed with
sugar and sesame oil, but the authentic version uses plain bean sauce.
It is used often in Sichuan and Hunan cooking and is frequently added
to noodle dishes.
1 mushroom broth cube
1/2 cup boiling water
2 tablespoons brown bean sauce
1 generous tablespoon dark unbleached sugar
1 teaspoon cornstarch dissolved in 1 teaspoon cold water
Dissolve the broth cube in the boiling water. Mix with the brown bean
sauce and sugar, and heat to boiling. Add the dissolved cornstarch and
stir until thickened. Cool and store in a covered jar in the refrigerator.
Per tablespoon: Calories 14, Protein 1 g, Fat 0 g, Carbohydrates 2 g
Sichuan "Beef"
and Broccoli
Yield: 4 to 6 servings
2 cups reconstituted textured
soy protein chunks mixed with 2 tablespoons dark or mushroom
soy sauce
1 teaspoon cornstarch
1 tablespoon cooking oil
6 cloves garlic, minced or crushed
1 bunch broccoli (stalks peeled), cut into thin slices (about 6 cups)
1 to 2 large onions, each cut into 6 wedges, layers separated
2 tablespoons water
Optional: 1 large red bell pepper, seeded and cut into 1-inch squares
Cooking Sauce:
1 tablespoon rice, cider, or white
wine vinegar
1 tablespoon chili garlic paste
1/2 tablespoon light unbleached sugar
1 cup light vegetarian broth
1 tablespoon cornstarch mixed with 2 tablespoons cold water
Mix the soy protein chunks with the 1 teaspoon cornstarch. Heat the oil
in a nonstick wok or large skillet over high heat. Add the garlic and
soy protein chunks. Stir-fry until the soy protein chunks are browned.
Remove from the pan and set aside.
Combine the cooking sauce ingredients in a bowl,and set aside.
Add the broccoli, onions, bell peppers, and 2 tablespoons water to the
pan. Cover and cook for 2 to 3 minutes until the broccoli is just crisp-tender.
Add a little more water if necessary. Add the soy protein chunks back
to the pan, along with the cooking sauce. Stir until the sauce is thickened,
and serve immediately.
Per serving: Calories 113, Protein 8 g, Fat 3 g, Carbohydrates 14 g
Crispy
"Pork" with Sweet-and-Sour Sauce
Yield: 4 servings
Cooking Sauce:
3 tablespoons tomato sauce, or 1 1/2 tablespoons water plus
1 1/2 tablespoons tomato paste
2 tablespoons rice, cider, or white
wine vinegar
2 tablespoons light unbleached sugar
1 tablespoon light
soy sauce
1 tablespoon dry sherry
3/4 cup water
1 tablespoon oil
1 large onion, cut into 6 wedges, layers separated
1 large red bell pepper, seeded and cut into 1-inch squares
1 clove garlic, chopped
1 teaspoon grated fresh ginger
1/2 cup sliced water chestnuts (preferably fresh), or 1 large stalk celery,
cut into 1/4-inch-thick slices
1/4 cup frozen petit pois (baby peas) thawed in hot water and drained
1 tablespoon cornstarch dissolved in 2 tablespoons cold water
24 pieces deep-fried
seitan, or about 2 to 3 cups reconstituted and deep-fried or oven-fried
textured soy protein chunks
or small cutlets
In a bowl, mix the cooking sauce ingredients, and set aside.
Heat a large wok or heavy skillet over high heat. When it's very hot,
add the oil. When the oil is hot, add the onion, pepper, garlic, and ginger.
Stir-fry until the onion starts to turn translucent, adding a few drops
of water if necessary, to prevent sticking. Add the water chestnuts, peas,
and cooking sauce. Bring to a boil, then stir in the thickener. Stir until
it thickens and quickly add the fried seitan. Stir well and serve immediately.
Per serving: Calories 178, Protein 14 g, Fat 3 g, Carbohydrates 21 g
Vegetarian
"Lion's Head" Braised "Pork" Balls with Cabbage
Yield: 4 servings
This is one of the most popular home-cooked dishes in China. It's an
especially good winter dish, and all you need to serve with it is lots
of rice.
"Lion's Head Pork" Balls:
1 cup textured soy protein granules
3/4 cup boiling water
2 tablespoons light
soy sauce
Optional: 2 tablespoons dry sherry
1/2 (12.3-ounce) package extra-firm silken tofu, mashed
1 tablespoon grated fresh ginger
1 tablespoon roasted sesame oil
2 tablespoons vegetarian stir-fry "oyster" sauce
1 1/2 tablespoons cornstarch
1/2 cup pure gluten
powder (vital wheat gluten)
2 tablespoons oil
Vegetables and Broth:
1 pound napa or savoy cabbage
1 1/2 cups "chicken-style" vegetarian
broth
2 tablespoons light
soy sauce
1/2 tablespoon light unbleached sugar
1/2 tablespoon cornstarch dissolved in 2 tablespoons cold water
Optional: 2 tablespoons dry sherry
Optional: 6 dried Chinese black mushrooms, soaked in hot water for 20
to 30 minutes until soft and stems discarded
Optional: 1 carrot, peeled and cut into thin "fingers"
Optional: Handful of snow peas
In a medium bowl, soak the textured soy protein in the boiling water,
2 tablespoons light soy sauce, and 2 tablespoons sherry until it has cooled
off. Add the tofu to the soy protein along with the ginger, sesame oil,
stir-fry sauce, and cornstarch. Mix well. Add the gluten powder. Make
sure that the mixture is thoroughly cool before you add the gluten powder,
or the mixture will be stringy when cooked. Mix well again, then form
the mixture into 16 balls. Heat a large skillet over medium-high heat.
When it's hot, add the oil. When the oil is hot, add the balls and brown
until they are golden on all sides. Handle gently. Turn the heat down
if the balls brown too fast. Drain the balls on paper, and set aside.
Shred the cabbage and place in the bottom of a heavy cooking pot or Chinese
sandpot. Mix the broth, 2 tablespoons light soy sauce, sugar, dissolved
cornstarch, and 2 tablespoons sherry. Pour this over the cabbage, and
bring to a boil. Place the "pork" balls on top of the cabbage,
not in the broth. (They will fall apart if they are cooked in the broth.)
Add the mushrooms and/or carrot at this point. Cover and turn the heat
down to medium-low. Simmer the mixture for 15 minutes. Add the snow peas
and cook for 5 more minutes. Serve hot with steamed rice.
Per serving: Calories 266, Protein 30 g, Fat 8 g, Carbohydrates 17 g
Spicy Sichuan Eggplant
Yield: 4 servings
This is one of the most delicious eggplant dishes in the world! I have
eliminated the deep-frying but not the flavor. Note: If you can't find
the small Asian eggplants, use the large variety, but peel them. If you're
not sure how fresh the eggplant is, salt the strips and let them drain
in a colander for 30 minutes. Rinse them well and dry before cooking.
Cooking Sauce:
1 cup vegetarian broth
1/4 cup chopped green onions
2 tablespoons light
soy sauce
2 tablespoons rice, cider, or white
wine vinegar
1 tablespoon dry sherry
1 tablespoon chili garlic paste
1 teaspoon light unbleached sugar
2 pounds small Asian eggplants, cut into strips about 3/4 inch thick
1/2 tablespoon oil
1 tablespoon minced fresh garlic
2 tablespoons minced fresh ginger
2 teaspoons cornstarch dissolved in 2 tablespoons cold water
Combine the cooking sauce ingredients in a bowl, and set aside.
Preheat the broiler. Place the eggplant strips on nonstick or lightly
greased cookie sheets. Broil 3 to 4 inches from the heat until browned;
turn over and brown the other side. The insides should be soft. Set aside.
Heat a large wok or heavy skillet over high heat. When it's hot, add
the oil. When the oil is hot, add the garlic and ginger, and stir-fry
for a few seconds. Add the broiled eggplant strips and cooking sauce.
Mix well and cook over high heat for 2 minutes. Stir in the dissolved
cornstarch, and stir until thickened.
Per serving: Calories 98, Protein 2 g, Fat 2 g, Carbohydrates 18 g
December 2000
Cookies for the Holidays!
Vegetarian
Magic at the Regency House Spa
Order
John B. Nowakowski
Located north of Miami Beach, the Regency House Spa is a natural vegetarian
resort dedicated to the principles of holistic health. Enjoy the same
dishes that have delighted spa guests, elegant cuisine including many
Caribbean specialities, four weeks of menus, and the Regency juice-fasting
schedule and recipes - NA - 264 pgs - #671001 - $19.95
Almost Rum Balls |
Kids
Can Cook, revised Order
Dorothy R. Bates, forword by Suzanne Havala
The perfect book for kids who want to try their hand at creating
their own tasty meatless dishes and parents who want recipes that
are nutritious and easy to prepare. Includes easy recipes for beginners,
with kid-tested directions and results, and a section for parents
on how to be sure their child's vegetarian diet is nutritious -
E, D, S, WF - 176 pgs - #670862 - $12.95
Chocolate
Mint Squares|
Pecan Rounds
Ginger Molasses Cookies |
Almost
No-Fat Holiday Cookbook Order
Bryanna Clark Grogan
From New Year's to Kwanzaa, celebrate all the holidays that make up
our cultural fabric, without losing your waistline in the process
- with a special chapter on holiday baking - S, WF, NA - 192 pgs -
#670099 - $12.95
Chinese Chewies |
Nonna's
Italian Kitchen Order
Bryanna Clark Grogan
The only vegan Italian cookbook I know of, with an exceptional amount
of info on Italian cuisine for any cookbook, as only Bryanna Grogan
can do! S, WF, NA - 256 pgs - #670552 - $14.95
Vegan Almond "Macaroons"
|
Instead
of Chicken,
Instead of Turkey,
rev. ed Order
Karen Davis
Poultry is quite high in fat, and is also a major cause of salmonella
poisoning. This revised edition features homestyle, ethnic, and exotic
alternatives to poultry and egg recipes, often using tofu as a replacement,
with some great new dessert recipes - S, WF, NA - 160 pgs - #670838
- $12.95
Mr. Gobble-Good's
Gingerbread Cookies |
Tofu
& Soyfoods Cookery Order
Peter Golbitz
America's foremost authority on soyfoods teams up with the country's
leading soyfoods cooks to present the latest info on soyfoods, soy
and your health, and delicious ways to make your favorite foods with
soy - S, WF, NA - 176 pgs - #670501 - $12.95
Coconut Bars |
Almost Rum Balls
Yield: approximately 2 dozen
You will find this holiday dessert can be a wonderful "petit four"
throughout the year.
1 1/4 cups whole almonds (Slices or slivers can be substituted if whole
almonds are unavailable.)
1/2 cup raisins or pitted Medjoul dates|
1 tablespoon carob powder
1 tablespoon vanilla extract
2 tablespoons brown rice syrup
Carob powder, coconut flakes, or crushed nuts, for coating
In a food processor, coarsely grind the almonds, then add and process
the remaining ingredients. Form the mixture into 1-inch balls, and roll
with the palms of your hand. If you use your fingers too much, the balls
will not be uniformly round. Coat the balls with carob powder, coconut
flakes, or crushed nuts, and serve.
Chocolate Mint Squares
Make 16 squares
1/2 cup almonds
1/2 cup nondairy margarine
2 squares unsweetened baking chocolate
2 eggs
1 cup sugar
1/2 cup flour
1 teaspoon peppermint extract
Heat the oven to 350 degrees. Oil an 8 X 8-inch pan. Roast the almonds
in a pie pan for 10 minutes. Remove and chop into small pieces. Melt the
margarine and baking chocolate in a small pan over low heat. Beat the
eggs with a whisk in a bowl, then add the sugar and beat well. Stir in
the melted chocolate, then add the flour. Stir in the peppermint extract
and the chop almonds. Pour into the oiled pan and bake for 25 minutes.
Cool and cut into 16 squares.
Pecan Rounds
Makes 24 cookies
1/2 cup nondairy margarine, softened
1 tablespoon liquid sweetener (honey, brown rice syrup, etc.)
1 cup finely chopped pecans
1 teaspoon vanilla
1 cup flour
Heat the oven to 350 degrees and lightly oil a cookie sheet. Beat the
margarine and sweetener together until creamy. Add the chopped pecans
and vanilla, then stir in the flour, mixing well. You may use your hands.
If the dough is sticky, add a little more flour. Shape the dough into
24 balls. Place on the cookie sheet and flatten a little. Bake for 15
to 20 minutes--do not brown. Cool on waxed paper.
Ginger Molasses Cookies
Makes 32 cookies
2 cups flour
2 teaspoons baking soda
1/2 teaspoon salt
1 tablespoon powdered ginger
1 teaspoon cinnamon
1 cup plus 3 tablespoons sugar
1/2 cup canola oil
1/4 cup molasses
1/4 cup water
Heat the oven to 350 degrees. Mix the flour, baking soda, salt, powdered
ginger, cinnamon, and 1 cup of the sugar together in a large bowl. Add
the oil, molasses and water, and stir well. The dough should be firm and
not sticky.
Chinese Chewies
Makes 32 squares
3/4 c whole wheat pastry flour
1 tsp. baking powder
1/4 tsp. salt
4 tsp. powdered egg replacer mixed with 1/4 c. cold water
1 c. Sucanat, brown sugar, or alternate sweetener
1 c. chopped pitted dates
1 c. granola
Powdered sugar
Preheat the oven to 350 degrees. In a medium bowl, whisk together the
flour, baking powder, and salt. In a small, deep bowl, beat together the
water and egg replacer with an electric or rotary beater until like softy
mounded, beaten egg white. Mix in the sugar and beat until almost stiff.
Scoop this into the bowl, with the flour mixture, along with the dates
and granola. Mix gently but well.
Scoop the mixture into a nonstick, lightly oiled, or sprayed 8-inch square
cake pan. Bake for 25 minutes or until it begins to turn golden. (It will
be soft.) Cool slightly on a rack, then cut into small pieces and roll
in powdered sugar. Cool thoroughly and store in an airtight container.
Vegan Almond "Macaroons"
Makes 36
1/2 cup water
2 tablespoons powdered egg replacer
2 cups unbleached sugar, finely ground in a dry blender
1 tablespoon pure almond extract
2 1/4 cups fresh white or sweet bread crumbs or rice bread crumbs
1 cup ground lightly toasted almond
Preheat the oven to 325 degrees. Lightly oil 2 cookie sheets or spray
with nonstick cooking spray.
In a medium-sized deep bowl, beat the water and egg replacer with an
electric beater until it is like softly mounded beaten egg white. (This
may take 5 to 7 minutes.) Beat in the sugar and almond extract. With a
rubber spatula, fold in the bread crumbs and toasted almonds.
Roll tablespoonfuls of the mixture into balls with wet hands, and place
on the prepared cookie sheets, leaving some space in between the cookies.
Bake for 15 minutes. Let them cool a bit to firm up, then loosen them
genyly with a metal spatula, and place them on racks to cool thoroughly.
Mr. Gobble-Good's
Gingerbread Cookies
Makes 3 dozen
1/2 cup boiling water
1 cup molasses
1 1/2 teaspoons baking soda
3 cups sifted flour
2 teaspoons ground ginger
Preheat the oven to 350 degrees. In a mixing bowl, combine the boiling
water with the molasses and soda. Add the flour and ginger slowly until
a soft dough is formed. Chill at least 15 minutes. Take out part of the
dough, and roll out on a floured board. Cut with cookie cutters. Bake
on an oiled cookie sheet for 8 minutes. Repeat with the remaining dough.
Coconut Bars
Makes 25 to 30 bars
1/3 cup butter or margarine
1 cup brown sugar
1 teaspoon vanilla
1/4 cup lemon juice
1 cup soy yogurt
1 cup chopped dates
2/3 cup flaked coconut
1 cup rolled oats
1/2 cup soy protein isolate
1 1/2 cups unbleached white flour
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
Preheat the oven to 350 degrees. In a medium mixing bowl, mash the butter
or margarine and brown sugar together with a fork. Add the remaining ingredients
and mix well. Press into a 10 x 15-inch cookie sheet, and bake for 15
minutes.
November 2000
Vegetarian Magic at the Regency
House Spa, Hallandale, Florida
Vegetarian
Magic at the Regency House Spa
Order
John B. Nowakowski
Located north of Miami Beach, the Regency House Spa is a natural vegetarian
resort dedicated to the principles of holistic health. Enjoy the same
dishes that have delighted spa guests, elegant cuisine including many
Caribbean specialities, four weeks of menus, and the Regency juice-fasting
schedule and recipes - NA - 264 pgs - #671001 - $19.95 |
At
age 24, Chef John Nowakowski became the youngest executive chef
in the Marriott Corporation. His "Heart Healthy Menu"
won "Best Restaurant Award" in downtown Miami. He has
also been featured in "Dining in Miami," "Secrets
of Great Miami Chefs," and "Florida Chefs' Showcase"
by Julia Child. |
Enjoy this delicious Thanksgiving menu.
Granny Annie's Waldorf Salad
Citrus-Poppyseed Dressing
Winter Squash Soup and/or Sweet
Potato Souffle
Thanksgiving Turkey-Style
Tofu Loaf
Wild Mushroom Dressing
Savory Gravy
Pumpkin Cranberry Cookies
Granny Annie's Waldorf Salad
Yield: 4 to 6 servings
This recipe is dedicated to my mother-in-law Ann Rogers. This was her
favorite holiday salad.
3 Red Delicious apples
3 Granny Smith apples, or a combination of apples and D'Anjou pears
1/3 cup lemon juice
3 celery stalks, diced into 1/4-inch pieces
1 cup red or green seedless grapes
1 cup raisins
1/2 cup walnut pieces
2/3 cup soy mayonnaise, or 1 1/2 cups Citrus Poppy Seed Dressing,
1. Core and chop the apples (and pears, if using) . Place in a large
bowl, and toss with the lemon juice to prevent discoloring.
2. Add the remaining ingredients and serve well chilled.
Citrus-Poppyseed Dressing
Yield: approximately 3 cups
This dressing goes especially well with a spinach or red leaf lettuce
salad. It will keep well for up to seven days in your refrigerator.
1 cup freshly squeezed orange juice
1/2 cup lime juice
1/4 cup balsamic vinegar
1 tablespoon stone-ground mustard
1/2 cup brown rice syrup
Dash cayenne pepper
8 ounces extra-firm silken tofu, drained and cut into cubes
1 tablespoon poppyseeds
1. Place all the ingredients in a blender, and puree.
Winter Squash Soup
Yield: 4 servings
This soup is closer to a stew in texture and very flavorful
3 acorn of butternut squash, cut in quarters and seeds removed
Cinnamon and nutmeg, for topping
1 teaspoon canola oil
1 large Vidalia or yellow onion, sliced
1 tablespoon minced garlic
1 cup vegetable broth
1 cup rice milk or soymilk
2 tablespoons yellow or white miso
One 12.3 ounce box firm silken tofu, broken into pieces
1 tablespoon chopped fresh rosemary
Dash of cayenne pepper
1. Place the squash skin side down in a casserole dish, and dust lightly
with cinnamon and nutmeg.
2. Cover with foil and bake at 400 degrees F. for 1 hour, or until tender.
3. Remove from the oven and scoop out the pulp.
4. In a large saucepan, heat the oil and brown the onion and garlic.
5. Add the remaining ingredients and the squash, and simmer for about
20 minutes.
6. Puree the ingredients in a blender, adjust the seasonings to taste,
and serve.
Thanksgiving Turkey-Style
Tofu Loaf
Using frozen tofu gives this dish its amazing meat-like texture. The nutritional
yeast breading is rich in protein and all of the essential amino acids.
Yield: 3 to 4 servings
1 pound extra-firm tofu
2 quarts boiling water
2 tablespoons low-sodium tamari or soy sauce
1/2 cup nutritional yeast
1 tablespoon garlic powder
1 teaspoon canola oil
1. Drain and press the excess water out the tofu, then cover with plastic
wrap and freeze for at least 24 hours.
2. Preheat the oven to 375 degrees F.
3. Remove the tofu from the freezer, and place in the boiling water for
5 minutes.
4. Place the tofu in a strainer, and press again to drain.
5. Dip the tofu in the tamari quickly, rotating it from side to side to
coat evenly. (The longer you let the tofu sit in the tamari, the saltier
it will become.)
6. Combine the nutritional yeast and garlic powder in a shallow bowl,
and roll the tofu in the mix to coat evenly.
7. Lightly oil a baking pan with the canola oil, and bake the tofu for
45 minutes, or until brown.
8. Remove from the oven, slice, and serve hot or cold.
Wild Mushroom Dressing
Yield: 4 to 6 servings
This hearty dressing is a holiday favorite. Serve it with Turkey Style
Tofu and Savory Gravy.
3 portobello mushrooms or 8 ounces shiitake mushrooms
1 teaspoon canola oil
1 large Vidalia or yellow onion, chopped
1 teaspoon minced garlic
8 slices whole wheat bread, cut into 1-inch cubes
2 teaspoons sage
1 cup Savory Gravy, plus all the vegetables from the gravy
1. Preheat the oven to 375 degrees. Scoop out the gills on the underside
of the portobello mushrooms, or remove the stems from the shiitake mushrooms
and slice.
2. Heat the oil in a saute pan, and saute the onions and garlic until
lightly brown.
3. Add the mushrooms, cover and cook until tender. Strain the most of
the liquid off the mushrooms, and toss with the wheat bread cubes and
sage.
4. Fold in some of the Savory gravy and all of the vegetables from the
gravy until bread cubes are moist.
5. Place the dressing in a 10 x 13-inch casserole, and bake for 30 to
40 minutes until crispy.
Savory Gravy
Yield approximately 1 3/4 quarts
This sauce goes well with bread dressings, Turkey-Style Tofu, or mashed
potatoes. For a heartier gravy, add 8 ounces of sliced domestic or wild
mushrooms.
1 1/2 quarts pure or distilled water with vegetable broth powder added
1 tablespoon poultry seasoning
1/4 teaspoon cayenne pepper
2 Vidalia or yellow onions, chopped
4 celery stalks, cut into 1/2-inch slices
2/3 cup arrowroot or kuzu
2/3 cup cool pure or distilled water
1. Bring the broth to a boil, and add all the ingredients.
2. Cook until the vegetables are tender. Strain out the vegetables, reserving
the broth into a saucepan.
3. Return the broth to a boil, dissolve the arrowroot in the cool water,
and whip into the broth until it reaches the desired thickness.
4. Return the vegetables to the sauce, adjust the seasonings to taste,
and serve. Cover to avoid a skin forming on the top.
Sweet Potato Souffle
Yield: 6 to 8 servings
This egg-free souffle can be enjoyed year round. You may not be able to
wait for a holiday to come once you have tried this recipe.
4 large sweet potatoes, peeled and cut into quarters
2/3 cup rice milk, soy or almond milk, scalded
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/2 cup brown rice syrup or maple syrup
2/3 cup chopped pecans
1 cup rolled oats
1. Bring a pot of water to a boil, and cook the potatoes until they are
very tender.
2. Preheat the oven to 400 degrees.
3. Drain the potatoes and transfer to a large mixing bowl.
4. Mash the potatoes with the rice milk and half of the cinnamon and nutmeg.
5. Place potato mixture in a 9 x 13-inch casserole dish, and smooth over
with a spatula.
6. In a small bowl, toss the remaining cinnamon and nutmeg with the pecans
and oatmeal.
7. Add the brown rice syrup to the nut mix, and spread evenly over the
potatoes. If you desire a sweeter topping, add more syrup.
8. Bake for about 35 to 40 minutes on the top rack of the oven, or until
the topping is a little brown and crispy.
Pumpkin Cranberry Cookies
Yield: approximately 2 dozen cookies
The ingredients below may seem lengthy, but the results are scrumptious.
You can also substitute golden raisins for the cranberries here.
1/4 cup low-sodium peanut butter
1/4 cup soy margarine (nonhydrogenated if available)
1/2 cup Sucanat
1/2 cup maple syrup
2 teaspoons baking powder
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
Dash of nutmeg
1 tablespoon Ener-G egg replacer powder
2 tablespoons pure or distilled water
1 cup pumpkin puree
2 cups whole grain pastry flour
1/2 cup rolled oats
1 cup sun-dried cranberries
1. Preheat the oven to 375 degrees F. Lightly oil a cookie sheet.
2. Blend the peanut butter and margarine until creamy.
3. Add the Sucanat, maple syrup, baking powder, salt, cinnamon, and nutmeg,
and fold in thoroughly.
4. Mix together the egg replacer, water, and pumpkin puree, and add.
5. Fold in the flour, oats, and cranberries.
6. Spoon the mixture onto the cookie sheet about the size of silver dollars.
7. Bake for 15 to 20 minutes. Allow to cool before serving
September-October 2000
Miso Cookery by Louise Hagler
Miso is a salty, fermented paste made from soybeans that has been
used to add flavor and nutrition to foods in Asia for centuries. Westerners
are more familiar with dark miso, the essential ingredient in miso soup,
but miso comes in many colors and flavors and can enhance all types of
dishes, even desserts! Enjoy this sampling of new, innovative miso dishes
from soyfoods expert, Louise Hagler
Onion Soup
Cilantro Miso Pesto
Cabbage Peanut Slaw
Mustard-Miso Vinaigrette
Topping for Steamed Vegetables
Tofu Nuggets Onion
Soup
Yield: 4 1/2 cups
Blending red miso with caramelized onions adds a distinctive savory element
to this classic soup. Chick-pea miso lends a sweeter, but still savory,
flavor.
2 cups sliced yellow onions (about 1/2 pound)
2 tablespoons canola oil
4 cups hot water
3 tablespoons red miso, or 4 tablespoons chick-pea miso
1/8 teaspoon freshly ground black pepper, or to taste
1. In a soup pot, saute the onions in the canola oil until they are caramelized.
2. Add 3 cups of the hot water, and bring to a boil.
3. Dissolve the miso in the remaining hot water, turn off the heat, and
to the onion mixture.
4. Season to taste with the black pepper.
Cilantro Miso Pesto
Yield: 1 cup
Serve this unique and colorful pesto tossed with hot pasta or as a dip
or spread for chips, crackers, or raw vegetables. You can also add a little
more oil to make a tasty salad dressing. Hempseed has a unique nutty flavor
plus all of the essential amino acids and both omega-6 and omega-3 fatty
acids. You can serve this as an appetizer in bite-size pastry shells.
1 1/2 cups chopped cilantro (3 ounces)
2 to 4 cloves garlic
1/2 cup raw cashews or hulled hempseeds
2 tablespoons sweet white miso, mellow white miso or sweet barley miso
2 tablespoons olive oil (optional)
1. In a food processor, chop the cilantro and garlic until minced.
2. Add the cashews, miso, and olive oil, and process until well blended.
Cabbage Peanut Slaw
Yield: 6 cups
With a tang and a bit of ginger, this flavorful slaw will add flair to
a meal.
Dressing
1/2 teaspoon grated fresh ginger
3 tablespoons chopped fresh cilantro leaves (1/4 ounce)
1/4 cup rice vinegar
1 tablespoon sesame oil
2 tablespoons mellow white miso
1 teaspoon sweetener of choice
Salad
1/2 pound snow peas, stringed and sliced diagonally
1/2 pound napa or savoy cabbage, shredded
6 green onions, chopped (use part of the green)
1 medium carrot, shredded (about 1 cup), or 1 medium red bell pepper,
chopped
1/4 cup chopped peanuts
1. In a blender, chop the ginger and cilantro leaves. Add the rest of
the dressing ingredients, and blend.
2. Toss all the salad ingredients together, pour the dressing over them,
and toss again.
Mustard-Miso Vinaigrette
Yield: 1/3 cup
This is a full-bodied dressing.
1 clove garlic
1 tablespoon Dijon or stone-ground mustard
2 tablespoons balsamic vinegar
1 tablespoon brown rice or red miso
1/4 cup olive oil
2 tablespoons water
1. Chop the garlic in a blender.
2. Add the rest of the ingredients, and blend well.
Topping for Steamed Vegetables
Yield: about 1/2 cup
Toss steamed vegetables with this topping in place of butter.
2 tablespoons mellow white miso
1 tablespoon unsalted cashew butter
1 tablespoon lemon juice
1/4 cup water
Combine all the ingredients in a blender until smooth.
Tofu Nuggets
Yield: 3 to 4 servings
This is a quick and easy chewy tofu dish.
1 pound tofu, frozen, thawed, and squeezed dry
2 cloves garlic
1 ounce onion (a good sized slice)
2 tablespoons mellow barley miso
2 tablespoons unsalted cashew butter
1/4 cup water
1. Preheat the oven to 350 degrees F.
2. Cut the tofu into 3/4-inch cubes, and set them aside in a bowl.
3. Combine the garlic and onion in a blender until chopped.
4. Add the miso, cashew butter, and water, and blend until creamy.
5. Pour the mixture over the tofu cubes, and press it into the cubes until
it is all absorbed or coating the outside.
6. Arrange the cubes on an oiled baking sheet, and bake for 10 minutes.
Turn the cubes and bake on the opposite side until browned, about 10 minutes
more.
August 2000
It's hard to feel like eating when the temperature outside is soaring.
These ice cold smoothies, tempting burgers, and uncooked sauces and dressings
made from garden-fresh vegetables are just the thing.
Meatless
Burgers Order
Louise Hagler
Over 50 recipes for America's favorite food - burgers from beans,
grains, vegetables, tofu, tempeh, and textured soy, along with recipes
for your favorite burger accompaniments - WF, NA - 96 pgs - #670870
- $9.95
Zucchini Burgers
Mushroom Veggie Burgers
Grilled Almond Tofu Burgers |
Now that Memorial Day has
passed, it's natural to think of picnics and outdoor food. What better
way to start than with these delicious burgers from Louise Hagler's
Meatless Burgers. Louise is also author of Tofu
Cookery, Tofu
Quick & Easy, Soyfoods
Cookery, and Lighten
Up! with Louise Hagler. |
Magic
of Soy
Healthy Cooking with Soy Protein Order
GeniSoy Products
Soy protein isolate is powdered soy protein, containing all the nutrients
that will help protect against heart disease. Learn how to use GeniSoy's
Soy Protein Powder in everything from refreshing beverages to baked
goods, soups, pancakes, burgers, cakes, and cookies - S, WF, NA -
128 pgs -#670900 - $9.95 Creamsicle
Frappe
Cappucino Milkshakes
Fruit Smoothie |
Enjoy the health promoting
powers of GeniSoy
Protein Powder in more than just shakes. Pack it into salad dressings,
snacks foods, even chocolate frosting! |
Saucy Vegetarian
Joanne Stepaniak
Quick & healthful, no-cook sauces & dressings - For busy nights
when there just isn't time to create an elaborate meal, a fresh approach
that will add zip to any simple meal of beans, pasta, rice, potatoes,
or veggies--quickly and easily - S, WF, NA -144 pgs - #670919 - $12.95
Fresh Tomato and Onion Sauce
No-Cook Barbecue Sauce |
also from Joanne Stepaniak:
The Uncheese Cookbook
The Nutritional Yeast Cookbook
Table for Two Delicious
Good for a Healthy Heart
Vegan Vittles |
Meatless Burgers
Zucchini Burgers
Yield: 8 to 10 burgers
Just the thing for using up the huge zucchini that tend to appear in our
gardens overnight.
4 cups grated zucchini or summer squash (about 1 pound)
1 cup cooked brown rice
1 pound tofu, blended
1/2 cup vital wheat gluten (instant
gluten flour)
1/4 cup chopped fresh basil
1/4 cup chopped sun-dried tomatoes
1/2 onion, grated
2 cloves garlic, minced
2 teaspoons salt
1/8 teaspoon pepper
1. Preheat the oven to 350 degrees F.
2. Mix all the ingredients together, and form into burgers.
3. Arrange the burgers on an oiled baking sheet, and bake for 15 minutes
on each side until browned.
Serving Suggestions: Serve on toasted buns with all your other favorite
fixings.
Mushroom Veggie Burgers
Yield: 6 large burgers
You can put all the goodness of the garden in these delicious burgers.
8 ounces mushrooms, chopped
2 teaspoons olive oil
1/2 cup chopped celery or green pepper
1/2 cup chopped onion
1/2 cup chopped parsley
1/2 cup finely grated carrots or leftover pulp from making carrot juice
1/2 pound tofu, mashed
1/4 cup vital wheat gluten (instant
gluten flour)
1 clove garlic, minced
1 tablespoon soy sauce
1/2 teaspoon sage
1/2 teaspoon thyme
1/4 teaspoon freshly ground black pepper
1. Saute the mushrooms in the olive oil.
2. Preheat the oven to 350 degrees F.
3. Mix all the ingredients together, and form into burgers.
4. Arrange the burgers on an oiled baking sheet, and bake for 15 minutes
on each side until browned. Let cool for a few minutes before removing
from the pan.
Serving Suggestions: Serve on toasted buns with pesto and all your other
favorite fixings.
Grilled Almond Tofu Burgers
Yield: 3 burgers
For a change of pace, try marinating slices of tofu to make a burger using
this recipe.
1 pound tofu, frozen and thawed
2 cloves garlic, minced
2 tablespoons soy sauce
2 tablespoons water
1 tablespoon olive oil
1. Preheat the oven to 350 degrees F.
2. Carefully squeeze the water out of the tofu. Cut the tofu into 3 slices,
1/2 thick, and place in a shallow baking pan.
3. Blend the rest of the ingredients together, and pour over the tofu.
Carefully squeeze the liquid into the tofu until it has all been absorbed.
4. Bake for 15 minutes on one side, flip over, and bake for about 10 minutes
on the other side, or until browned.
Serving Suggestions: Serve on toasted buns with all the fixings.
The Magic of Soy
Creamsicle Frappe
Makes 2 servings
1 cup orange juice or 1/4 cup frozen orange juice concentrate plus 3/4
cup ice water
1/2 cup firm silken tofu
1/2 cup ice water
1 scoop GeniSoy Natural Vanilla Shake Powder (1/4 cup)
2 tablespoons frozen orange juice concentrate
1/4 to 1/2 teaspoon vanilla extract
Place all the ingredients in a blender, and process until the mixture
is very smooth and creamy. Serve at once.
Cappucino Milkshakes
makes 1 serving
1 serving cooled espresso
1/2 cup cold plain, vanilla, carob, or chocolate milk
1 tablespoon GeniSoy Natural Protein Powder, GeniSoy Natural Chocolate
Shake Powder, or GeniSoy Natural Vanilla Shake Powder
1 big scoop soy frozen dessert (any flavor that goes well with coffee)
Pour the cooled espresso into a blender, and process with the rest of
the ingredients. When smooth, pour into a tall glass and serve with a
straw.
Fruit Smoothie
Makes 1 serving
1 cup chopped fresh peaches
1 cup soy yogurt
1 frozen banana (peeled before freezing)
1/2 cup frozen blueberries
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1/2 teaspoon vanilla
Sweetener, to taste
Place in a blender and process until creamy. Serve immediately.
The Saucy Vegetarian
Fresh Tomato and Onion Sauce
Makes about 1 cup
There is no better way to use up ripe summer tomatoes and fresh basil
than with this delightful sauce. It's perfect over pasta, rice, or polenta,
but if you have a good Italian bread on hand, dipping may be just the
ticket. Add a little olive oil for extra richness, if you like, or serve
it as is for fat-free indulgence.
1 large ripe tomato or 4 roma plum tomatoes, cored, seeded and chopped
1/4 cup chopped red or white onions
1/4 cup chopped fresh basil or 1 1/2 teaspoons dried basil
1 tablespoon red wine vinegar or balsamic vinegar
Pinch of salt
Combine all the ingredients in a small mixing bowl, and stir together
until well combined.
Tip:
For a richer sauce, add 2 to 3 tablespoons extra-virgin olive oil.
Try this on:
- fusilli pasta with white beans and braised endive
- white basmati rice with chick-peas
No-Cook Barbecue Sauce
Makes about 1 1/4 cups
For tangy barbecue flavor in a jiffy, this recipe is sure to satisfy.
Use it to baste grilled veggie burgers, tofu, or tempeh, douse beans,
or spice up rice. You'll find endless uses for this truly amazing sauce.
1/3 cup tomato paste
1/4 cup tamari soy sauce
1/4 cup apple cider vinegar
1/4 cup pure maple syrup
2 tablespoons extra-virgin olive oil
1 teaspoon dry mustard
1 teaspoon crushed garlic
1/4 teaspoon pepper
Several drops of Tabasco sauce
Combine all the ingredients in a small bowl, and whisk together until
blended.
Try this on:
- grilled seitan
- butter beans
- broiled zucchini and yellow squash
June-July 2000
Warm weather is the time of burgers, salads, and fresh fruit. Enjoy
relaxed eating with these tempting suggestions.
Meatless
Burgers Order
Louise Hagler
Over 50 recipes for America's favorite food - burgers from beans,
grains, vegetables, tofu, tempeh, and textured soy, along with recipes
for your favorite burger accompaniments - WF, NA - 96 pgs - #670870
- $9.95
Tofu-Hemp Seed Burgers
Cajun Burgers
Indonesian Tofu Burgers |
Now that Memorial Day has passed, it's
natural to think of picnics and outdoor food. What better way to start
than with these delicious burgers from Louise Hagler's Meatless
Burgers. Louise is also author of Tofu
Cookery, Tofu
Quick & Easy, Soyfoods
Cookery, and Lighten
Up! with Louise Hagler. |
Vegetarian
Magic at the Regency House Spa Order
John B. Nowakowski
Located north of Miami Beach, the Regency House Spa is a natural vegetarian
resort dedicated to the principles of holistic health. Enjoy the same
dishes that have delighted spa guests, elegant cuisine including many
Caribbean specialities, four weeks of menus, and the Regency juice-fasting
schedule and recipes - NA - 264 pgs - #671001 - $19.95 Angel
Hair Pasta Pomodori Salad
Soba Noodle
Salad with Oriental Vegetables
Oriental Vinaigrette
Grilled Vegetable Salad |
Chef John Nowakowski
began his career as the youngest executive chef in the Marriott Corporation,
trained under Roger Verge at Moulin de Mougins in southern France,
and created heart-healthy cuisine at award-winning Pi's Place in Miami.
He has been featured in Florida's Chef Showcase with Julia Child and
Dining in Miami by Barbara Seldin. |
Flax:
The Super Food Order
B. Bloomfield, J. Brown & S. Gursche
Over 80 delicious recipes and tips featuring flax oil and ground flaxseed
(see our organic
flaxseed) - NA - 128 pgs #670994 - $9.95 Blueberry
Bread
Great Grain Burgers
Veggie-Stuffed Pitas
Mother Earth's
Herb Dressing |
Enjoy more delicious recipes from vegan cooks Barb Bloomfield
(Soups On!, Fabulous
Beans) and Judy Brown (Natural
Lunchbox, Judy
Brown's Guide to Natural Foods Cooking). |
Meatless Burgers
Tofu-Hemp
Seed Burgers
Yield: 6 to 8 burgers
This recipe uses the hulled seeds of the hemp plant. They contain complete
protein and a healthful balance of omega 3 and omega 6 oils.
1 small onion
3 cloves garlic
2 tablespoons almond butter
2 tablespoons soy sauce
1 tablespoon balsamic vinegar
3/4 cup water
1 pound tofu, frozen, thawed, and squeezed dry
1/2 cup vital wheat gluten (instant
gluten flour)
1/2 cup hulled
hemp seeds
1. Preheat the oven to 350 degrees F.
2. Chop the onion and garlic in a food processor. Add the almond butter,
soy sauce, vinegar, and water, and process all together.
3. Tear the tofu into small chunks, and add to the food processor. Process
until the tofu is in uniform small pieces.
4. Transfer the mixture to a bowl, and stir in the vital wheat gluten
and hemp seeds. Let stand for 1 or 2 minutes until all the liquid is absorbed,
then form into burgers
5. Arrange the burgers on an oiled baking sheet, and bake for 15 minutes
on each side, or until browned. Turn carefully.
Serving Suggestions: Serve on toasted buns with all the fixings.
Per burger: Calories 176, Total Protein 21 g, Soy Protein 5 g, Fat 10
g, Carbohydrates 7 g, Fiber 2 g, Calcium 82 mg, Sodium 293 mg
Cajun Burgers
Yield: 8 burgers
Red beans and rice are a staple in the Cajun country of Louisiana and
are well-liked all over the South. Using brown rice flour makes it easy
to put together a red bean and rice burger.
2 cups cooked red beans
1 cup chopped celery
3/4 cup brown rice flour
1/2 cup chopped onion
1/4 cup chopped fresh parsley
1 medium green pepper, chopped
2 cloves garlic, pressed
2 teaspoons salt
1 teaspoon thyme
1/2 teaspoon oregano
1/4 teaspoon black pepper
1/8 teaspoon dry mustard
1/8 teaspoon cayenne pepper
1. Preheat the oven to 350 degrees F.
2. With a spoon or your hands, mix all the ingredients together until
well blended, and form into burgers.
3. Arrange the burgers on an oiled baking sheet, and bake for 15 minutes
on each side until browned.
Per burger: Calories 121, Total Protein 5 g, Soy Protein 0 g, Fat 0 g,
Carbohydrates 24 g, Fiber 3 g, Calcium 33 mg, Sodium 550 mg
Indonesian
Tofu Burgers
Yield: 6 burgers
Indonesian and Thai cuisine are popular these days, and for good reason.
Add a little cayenne to these if you know everyone you're serving likes
some heat in their food.
1 pound tofu, mashed
1/4 cup chopped cilantro
1/4 cup chopped green onion
2 tablespoons peanut butter
2 tablespoons soy sauce
4 cloves garlic, minced
1 tablespoon rice vinegar
2 teaspoons minced ginger
1. Preheat the oven to 350 degrees F.
2. Mix all the ingredients together, and form into burgers.
3. Arrange the burgers on an oiled baking sheet, and bake for 15 minutes
on each side until browned.
Serving Suggestions: Serve on toasted buns with a spicy Thai peanut sauce
and crisp lettuce leaves. You can find this sauce in most natural food
stores, supermarkets, or international markets.
Per burger: Calories 94, Total Protein 7 g, Soy Protein 6 g, Fat 6 g,
Carbohydrates 3 g, Fiber 1 g, Calcium 86 mg, Sodium 342 mg
Vegetarian
Magic
Angel
Hair Pasta Pomodori Salad
This incredible salad is also excellent served hot.
3 quarts distilled or pure water
One 12-ounce box whole wheat or durum semolina angel hair pasta
3 vine-ripe tomatoes, coarsely chopped
1 tablespoon minced garlic
1 tablespoon red wine vinegar
1 tablespoon finely chopped fresh basil
2 teaspoons brown rice
syrup
Dash of cayenne pepper, or 1/8 teaspoon black pepper
1/4 teaspoon sea salt
1 tablespoon extra-virgin olive oil
2/3 cup soy
or rice Parmesan
1 sprig basil for garnish
Directions
1. Bring the water to a gentle boil, and
cook the pasta 4 to 6 minutes until al dente (tender but not soft).
2. Remove and strain in a colander, rinse with cool running water, and
set aside.
3. Combine the remaining ingredients, except the soy Parmesan, in a mixing
bowl.
4. In a large mixing bowl, place the drained pasta and add the tomato
mixture.
5. Fold in 3/4 of the soy Parmesan, and chill.
6. Serve cold and garnish with a basil sprig and the remaining soy Parmesan.
Yield: 4 servings
Soba
Noodle Salad with Oriental Vegetables
Soba noodles are made from buckwheat flour or a combination of buckwheat
and whole wheat flour. They're prepared like regular pasta and are a valuable
source of protein.
12 ounces soba noodles
2 carrots
4 scallions
1/2 pound snow peas, with stems removed
2 cups broccoli florettes
1 cup Oriental Vinaigrette (below)
2 tablespoons toasted sesame seeds
Directions
1. Cook the soba noodles for about 8 to
10 minutes until just tender; rinse with cool water and chill.
2. Slice the carrots and scallions 1/4 inch long on an angle and the snow
peas 1 inch long on an angle. Cook or steam the carrots, snow peas, and
broccoli until just tender, then chill.
3. In a large bowl, toss the soba noodles, vegetables, and vinaigrette.
4. Refrigerate until cool, tossing from time to time to incorporate the
flavors. Garnish with toasted sesame seeds, and serve.
Yield: 4 to 6 servings
Oriental
Vinaigrette
This dressing also serves as a marinade for Chinese vegetable salads or
grilled tofu steaks. It should keep for seven days or more in the refrigerator.
1 cup pure or distilled water
1/2 cup low-sodium tamari or shoyu
1/2 cup brown rice syrup
1/3 cup rice vinegar or cider vinegar
1 vine-ripe tomato, quartered
2 tablespoons toasted sesame seeds
1 tablespoon minced garlic
1 teaspoon vegetarian chili paste
1 teaspoon toasted sesame oil
Directions
1. Place all the ingredients in blender,
and puree thoroughly.
2. Adjust the water and spices to satisfy your taste and achieve the right
consistency.
Yield: approximately 2 1/2 cups
Grilled
Vegetable Salad
We created this salad as a means of using our leftover grilled vegetables
from dinner. What we didn't know was how incredible it would be on its
own!
3 portobello mushrooms
1 unpeeled eggplant
2 yellow squash
2 zucchini
2 roasted red bell peppers
Marinade
1/4 cup canola oil
1 teaspoon minced garlic
2 teaspoons chopped fresh oregano, or 1 teaspoon dried
Dash of cayenne pepper
Dressing
1/4 cup extra-virgin olive oil
1 tablespoon Bragg Liquid
Aminos
2 tablespoons distilled or pure water
2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh herbs (basil, oregano, or tarragon or any of
your favorite fresh herbs--dry herbs will do in a pinch)
1 teaspoon minced garlic
Dash of cayenne pepper
Directions
1. Remove the stems from the portobello
mushrooms, and scrape off the gills on their undersides. Slice the remaining
vegetables 1/2 inch thick on an angle, place in a large pan, and set aside.
2. Turn your grill to its highest setting for 5 minutes, or until very
hot.
3. Place all the marinade ingredients in a blender, and process to emulsify
the flavors.
4. Brush the marinade over the cut vegetables, and place brushed side
down on the grill.
5. While the vegetables are grilling, brush the tops of them with more
of the marinade.
6. When dark grill marks appear on the vegetables, flip over and grill
on the other side. The mushrooms may need to cook longer than the other
vegetables become tender.
7. Place all the grilled vegetables in the refrigerator until cool.
8. Place all the dressing ingredients in a blender, and process, or whip
rapidly by hand until well blended.
9. Remove the chilled vegetables from the refrigerator, and toss lightly
with the dressing.
10. Refrigerate for 1 to 2 hours, and serve.
Yield: 4 to 6 servings
Flax The Super Food!
Blueberry Bread
Yield: 10 to 12 slices
This works equally well with either fresh or frozen blueberries. Fold
in 1/2 cup chopped walnuts with the blueberries to make a rich dessert
bread.
1/4 cup fresh lemon juice
1/4 cup canola oil
1 cup sugar
1 teaspoon vanilla
3/4 cup soymilk
1/2 cup ground flaxseeds
2 cups unbleached white flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup fresh or frozen/thawed blueberries
Preheat the oven to 350 degrees F.
In a medium mixing bowl, stir the lemon juice, oil, sugar, vanilla, and
soymilk with a whisk. Add the flaxseeds. Sift in the flour, baking powder,
and soda. Stir well and add the blueberries. Mix gently with only a few
strokes. Pour the batter into a lightly oiled bread pan. Bake for 45 to
55 minutes. It will take longer to bake if your blueberries are not fresh.
Let cool before slicing.
Great Grain
Burgers
Yield: 6 to 8 burgers
Grains and flaxseeds make a hearty combination for these tasty, easy burgers.
1 small onion, chopped
1 carrot, peeled and grated
1 cup cooked rice, millet, or kasha
1 cup mashed firm tofu
1/2 cup rolled oats
1/3 cup ground flaxseeds
2 tablespoons soy sauce
1 teaspoon garlic granules
1/2 teaspoon oregano
Salt and pepper, to taste
In a medium mixing bowl, combine all the
ingredients. Mix well with your hands. Wash your hands and dip them into
cold water to prevent the dough from sticking. Form into thin burgers
and cook on a lightly oiled skillet until browned on each side.
Veggie-Stuffed
Pitas
Yield: 4 stuffed pitas
Ground flaxseeds add a delicious, nutty flavor to this nutritious sandwich.
4 whole-grain pita breads
Tofu mayonnaise (optional)
1 head broccoli, finely chopped
1/2 head cauliflower, finely chopped
1/2 red cabbage, thinly shredded
4 celery stalks, diced
4 carrots, shredded
Grated soy cheese (optional)
Mother Earth's Essential Dressing (below)
4 teaspoons ground
flaxseeds
Slice off an edge of the pita breads to
open up the pockets for filling.
Spread the tofu mayonnaise on the sides of the pita breads, if you like.
Stuff the pita pockets with the chopped vegetables. If desired, you can
top this with grated soy cheese.
Serve the veggie pitas with Mother Earth's Essential Dressing. Top with
ground flaxseeds.
Mother
Earth's Herb
Dressing
Yield: 2 cups
This delicious basic dressing will become a favorite you'll want to have
on hand for all your salad greens.
1 cup olive oil
1/2 cup flax oil
5 tablespoons brown rice vinegar
3 to 4 cloves garlic, finely chopped
4 tablespoons finely chopped fresh basil
1/4 teaspoon Spike seasoning
1 teaspoon lemon juice
Dash of soy sauce
Tarragon, parsley, and rosemary, to taste
Mix all the above ingredients together in
a blender. Keep stored in the refrigerator.
May 2000
Almost
No-Fat Holiday Cookbook
Order
From New Year's to Kwanzaa, celebrate all the holidays that
make up our cultural fabric, without losing your waistline in the
process - with a special chapter on holiday baking - S, WF, NA - 192
pgs - #670099 - $12.95 Eggless
Italian Frittata with Asparagus
Warm weather just begs for palate-pleasing cold salads, and the
following recipe couldn't be easier or more delicious: Thai
Tofu Salad |
from Bryanna
Clark Grogan, author of :
Almost No-Fat Cookbook
20 Minutes to Dinner
Nonna's Italian
Kitchen: Delicious, Homestyle Vegan Cuisine
Soyfoods
Cooking for a Positive Menopause |
Warming
Up to Living Foods Order
Elysa Markowitz
How to prepare warm raw foods and still preserve their vital life-giving
enzymes. Recipes for dishes that are spicy, flavorful, and highly
nutritious. Color photos. With a foreword by Dr. Gabriel Cousins.
- 144 pgs - #67065X - $15.95 Asparagusto
Soup |
|
Meatless
Burgers Order
Louise Hagler
Over 50 recipes for America's favorite food - burgers from beans,
grains, vegetables, tofu, tempeh, and textured soy, along with recipes
for your favorite burger accompaniments - WF, NA - 96 pgs - #670870
- $9.95
Beet Burgers
Tempeh Burgers
Soy Protein-Tofu Burgers |
With the coming of May, it's natural to think of picnics
and outdoor food. What better way to start than with these delicious
burgers from Louise Hagler's Meatless Burgers. Louise is also
author of Tofu
Cookery, Tofu
Quick & Easy, Soyfoods
Cookery, and Lighten
Up! with Louise Hagler. |
Eggless Italian
Frittata with Asparagus
This is a great luncheon or light supper dish and is really at its best
when cook, so it's a good make-ahead dish.
Serves 8 (two 9 or 10-inch frittatas)
1 lb. firm tofu
1 to 1 1/2 cups water or soymilk
2 tablespoons nutritional yeast flakes
1 tablespoon soy sauce
1 teaspoon salt
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
4 cups fresh asparagus, cut into 1/2-inch lengths and lightly steamed
2 tablespoons minced fresh parsley or basil
Preheat the oven to 350 degrees. Lightly oil two 9 or 10-inch cast-iron
skillets or pie pans. Blend the tofu, water or soymilk, yeast, soy sauce,
salt, onion powder, and garlic powder in the blender until very smooth.
Divide the asparagus between the two pans. Pour the blended mixture over
the asparagus, dividing evenly. Smooth the tops and sprinkle with the
fresh herbs.
Bake for 30 minutes. Loosen the edges and bottoms, and carefully invert
onto lightly oiled cookie sheets. Bake 10 minutes more. If desired, sprinkle
with soy Parmesan. Let come to room temperature before cutting into wedges
and serving.
Asparagusto Soup
A nutritious, delicious no-cook soup.
Makes 2-4 servings
10-12 medium stalks asparagus
6-8 large red tomatoes
4-8 fresh basil leaves
1 cup fresh parsley
4 dried tomatoes
2 limes, cut into slices
4-6 large yellow tomatoes
Trim the tips from the asparagus and set aside for garnish. In a blender,
process 5 of the red tomatoes with the remaining asparagus, the basil,
parsley, and dried tomatoes. Place slices of lime on the bottom of the
soup bowls, and pour the asparagus mixture over.
In a blender, puree the 3 yellow tomatoes, and pour the puree around
the outer edge of the soup. Garnish with more lime slices, the remaining
red tomato cut into slices, the asparagus tips, and additional basil and
parsley, if desired. Chill or serve at room temperature.
Thai Tofu Salad
This makes a great hot-weather main dish all on its own. It's so easy
to throw together and can be made ahead of time.
Serves 6
6 oz rice vermicelli or thin rice noodles
2 lbs. marinated tofu, cut into slivers
1 cucumber, peeled and cut into thin strips about 2 to 3 inches long
1 1/2 large red bell peppers, seeded and cut into thin strips
1/3 c. chopped fresh mint, basil, or cilantro
Dressing
6 tablespoons soy sauce
4 1/2 tablespoons lime juice
3 tablespoons sweetener
1 1/2 tablespoons minced fresh ginger
1 1/2 tablespoons minced pickled jalapeno
1 large clove garlic, crushed
In a large bowl, cover the rice vermicelli with boiling water. Let it
stand 3 minutes or until softened, then drain and rinse well. Combine
the vermicelli in the bowl with tofu, cucumber, bell pepper, and fresh
herbs.
Whisk the dressing ingredients together, and pour over the salad. Toss
well. Serve at room temperature on a platter decorated with the fresh
herbs.
Beet Burgers
This is one you have to try. Beets give this a meaty color and texture,
and these burgers are as simple to prepare as they are delicious.
1 small onion
3 cloves garlic
1 cup grated beets
2 tablespoons almond butter
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
1/2 cup water
1 lb. frozen tofu, thawed and squeezed dry
1/2 cup instant gluten flour (vital wheat flour)
Preheat the oven to 350 degrees. Chop the onion, and garlic in a food
processor. Add the beets, almond butter, soy sauce, vinegar, and water,
and process a few pulses until mixed. Tear the tofu unto small pieces,
add to the mixture, and process again until uniformly chopped.
Transfer the mixture to a bowl, mix in the instant gluten flour, and
form into burgers. Arrange the burgers on an oiled cookie sheet, and bake
for 15 minutes on each side until browned.
Tempeh Burgers
Makes 2 burgers
This might be the easiest meatless burger you'll ever make.
8 ounces tempeh
3 tablespoons water
1 1/2 tablespoons soy sauce
1 clove garlic, pressed
1/8 teaspoon red pepper flakes
2 tablespoons olive oil
Steam the tempeh for 20 minutes. Cut in half to make 2 rectangular burgers.
Mix together the water, soy sauce, garlic, and red pepper flakes. Brown
one side of the tempeh in 1 tablespoon of the olive oil. Add another tablespoon
of the oil to the pan, and flip the tempeh over. Pour the liquid mixture
over the tempeh. Simmer until the liquid has evaporated and the other
side is browned.
Soy Protein-Tofu Burgers
Tofu combines with textured soy in this delicious burger.
Makes 6 burgers
3/4 cup boiling water
2 tablespoons soy sauce
1 cup unflavored textured soy granules
1/4 cup chopped onions
1/4 cup chopped green pepper
1 clove garlic, minced
1/2 cup whole wheat flour
1/2 lb. firm tofu, mashed
1/4 cup ketchup
1 tablespoon Dijon mustard
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper
Mix together the boiling water and soy sauce, and pour over the textured
soy granules. Cover and let stand for about 10 minutes. Mix the onions,
green pepper, and garlic together in a microwave-safe bowl. Cover and
microwave on high for 1 minute. Mix all the ingredients together, and
form into burgers. Fry on a nonstick surface in a small amount of olive
oil until browned and crispy. Let the burgers cool a few minutes before
serving to firm up.
April 2000
Magic
of Soy
Healthy Cooking with Soy Protein Order
GeniSoy Products
Soy protein isolate is powdered soy protein, containing all the
nutrients that will help protect against heart disease. Learn how
to use GeniSoy's Soy Protein Powder in everything from refreshing
beverages to baked goods, soups, pancakes, burgers, cakes, and cookies
- S, WF, NA - 128 pgs -#670900 - $9.95
Whole Grain Pancakes
Tofu Sour Cream
Tofu
Burgers, Tofu Loaf, or Spaghetti Balls
Chocolate Frosting |
Enjoy
the health promoting powers of GeniSoy
Protein Powder in more than just shakes. Pack it into salad
dressings, snacks foods, even chocolate frosting! |
| Art of Tofu
Order
Akasha Richmond
50 gourmet delectibles and family favorites using Mori-Nu silken
tofu--How to freeze, blend, store, and bake with it - S, WF - 96
pgs - #454308 - $10.95
Tofu Swiss Steak
Florida Key Lime Pie |
Learn tofu tricks from the "Health Food Chef to
the Stars." Richardson has been featured in Cooking Light,
Cosmopolitan, Vogue, Harper's Bazaar, and the Los Angeles Times. |
adapted from I Can't Believe It's Not Meat
Ultimate Chiken Cutlet
Sandwiches
Topping these with a slice of melted soy cheese makes the super-ultimate
sandwich!
Yield: 4 servings
8 textured soy Chiken Cutlets
1 to 2 tablespoons vegetarian chicken-flavored broth powder or equivalent
3 cups water
1 teaspoon Cajun seasoning
1 tablespoon anchovy-free
Worcestershire sauce
1 tablespoon soy sauce
1 tablespoon sweetener
2 tablespoons Dijon mustard
2 tablespoons white wine
4 tomato slices
4 romaine lettuce leaves
1/2 cup your favorite sprouts
4 whole wheat buns, sliced in half
Combine the Chiken Cutlets, broth powder, and water in a medium saucepan.
Bring to a boil, cover, and simmer for 35 to 40 minutes or until tender.
While the Chiken Cutlets are simmering, make a marinade by combining
the Cajun seasoning, Worcestershire sauce, soy sauce, sweetener, Dijon
mustard, and white wine in a shallow dish. Remove the Chiken Cutlets from
the broth, place in the marinade, and let stand for 30 minutes to 2 hours
in the refrigerator.
Remove the Chiken Cutlets from the marinade, and heat in a lightly oiled
skillet or grill until warm. Arrange on the bottoms of the buns, and top
with the tomato slices, lettuce, and sprouts. Spread the remaining marinade
on the bun tops, and serve.
Cajun-Baked Crispy Chiken
Cutlets
One tablespoon of anchovy-free Worcestershire sauce is a nice addition
to this.
Yield: 4 servings
8 textured soy Chiken Cutlets
2 tablespoons vegetarian chicken-flavored broth powder or equivalent
3 cups water
1/2 cup flour
1 teaspoon Cajun seasoning
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
Combine the Chiken Cutlets, broth powder, and water in a medium saucepan.
Bring to a boil, cover, and simmer for 35 to 40 minutes or until tender.
While the Chiken Cutlets are simmering, combine the remaining ingredients
in a plastic bag.
Preheat the oven to 375 degrees. After the Cutlets are hydrated, remove
one piece from the broth (leaving the rest in the pan) and place in the
bag. Shake to cover completely and place on a greased or nonstick baking
sheet. Repeat with remaining pieces. Bake for 5 to 10 minutes on a side,
or until crispy.
From The Magic of Soy
Whole Grain Pancakes
Makes 8 four-inch pancakes - 7 grams soy protein per pancake
1/4 cup unbleached flour
1/4 cup whole wheat flour
1/4 cup cornmeal
2 scoops GeniSoy Natural Protein Powder or GeniSoy Vanilla Shake Powder
(1/2 cup)
2 teaspoons non-aluminum baking powder
1/4 teaspoon salt
1 1/3 cups soymilk or water
2 tablespoons oil
Mix the dry ingredients together. Pour in the soymilk or water and oil,
and stir just until moistened. Spoon onto a hot griddle, and spread slightly
with the spoon if necessary. cook on both sides until browned.
Tofu Sour Cream
Makes 1 1/4 cups - 4 grams soy protein per 2 tablespoons
Appropriately tart, creamy, and delicious, Tofu Sour Cream is the ideal
nondairy replacement for its dairy counterpart.
1 1/2 cups crumbled firm silken tofu
2 tablespoons GeniSoy Natural Protein Powder
1 tablespoon canola oil
2 teaspoons nutritional yeast
2 teaspoons fresh lemon juice
2 teaspoons apple cider vinegar
1 teaspoon sweetener of your choice
1/2 teaspoon salt
Place all the ingredients in a blender or food processor, and process
several minutes until the mixture is very smooth and creamy. You can store
this in the refrigerator for up to 5 days.
Tofu Burgers,
Tofu Loaf, or Spaghetti Balls
Makes 6-8 burgers, 18 balls, or 1 loaf - 8 grams soy protein per burger
1 pound tofu, mashed or crumbled
1/2 cup rolled oats
1 small onion, chopped
2 cloves garlic, minced
1 scoop GeniSoy Natural Protein Powder (1/4 cup)
1/4 cup chopped fresh parsley
3 tablespoons soy sauce
1 tablespoon poultry seasoning, or 1/2 teaspoon sage plus 1/2 teaspoon
thyme
Mix all the ingredients in a bowl.
For burgers, press into 6-8 burgers and fry in 2 tablespoons oil.
For spaghetti balls, press and roll into 18 balls and brown in 1/2 cup
oil.
For loaf, press mix into oiled loaf pan, top with 1/4 cup ketchup, and
bake about 30 minutes at 350 degrees. Let cool about 10 minutes before
slicing. This is good for sandwiches.
Chocolate Frosting
Makes 1 cup - 1 gram soy protein per 2 tablespoons
This will frost a dozen cupcakes. Double it to frost a 9 X 13-inch sheet
cake or 2-layer cake, and triple it to frost a 3-layer cake.
3 tablespoons soy margarine
2 tablespoons GeniSoy Natural Chocolate Shake Powder
1/3 cup unsweetened cocoa
1 1/2 cups powdered sugar
1/4 cup water or soymilk
1 teaspoon vanilla
Beat all the ingredients together until smooth and creamy. Add a little
more liquid if needed to make a spreadable consistency.
From The Art of Tofu
Tofu Swiss Steak
1 box Mori-Nu Extra-Firm Silken Tofu,
frozen, thawed, pressed dry, and cut into 1 1/2" strips
1/2 cup organic unbleached flour, mixed with 1/2 teaspoon salt, 1/8 teaspoon
pepper, 1/4 teaspoon paprika, and 1/4 teaspoon dried thyme
2 teaspoons extra-virgin olive oil
1 1/2 tablespoons vegetarian Worcestershire
sauce
1 small white onion, cut in half and sliced into 1/4-inch moons
1 clove garlic, minced
1/2 teaspoon salt
1 1/2 cups thinly sliced red and green bell peppers (cored and seeded
first)
1 1/2 cups canned chopped tomatoes
1/2 cup cold water
2 teaspoons vegetable broth powder
Dry the defrosted tofu with paper towels. Place the flour mixture in
a paper bag and add tofu pieces. Shake gently to coat tofu and remove
piece by piece while shaking off excess four. Roast tofu over medium heat
in a heavy skillet with 1 teaspoon of the olive oil. When tofu is browned
evenly, sprinkle with Worcestershire sauce, remove pieces and set aside
while you make the sauce.
Saute the onions, garlic, and salt in the remaining oil over medium heat.
Cook for 8-10 minutes or until the onions are translucent. Add peppers
and cook another 5 minutes. Add tomatoes, water, and broth powder. Simmer
sauce for 10 minutes. Add tofu, heat through and serve with rice or mashed
potatoes.
Florida Key Lime Pie
1 1/2 cups graham cracker crumbs
1 tablespoon canola oil
4 tablespoons maple syrup
1 box Mori-Nu Extra-Firm Silken Tofu,
pureed
8 ounces tofu cream cheese
1/2 cup Key lime juice
2 teaspoons grated lime rind
2 pkgs Mori-Nu
Lemon Creme Pudding Mix
1 tablespoon honey
2 tablespoons unrefined cane sugar
Position a rack in the center of the oven and preheat to 350 degrees.
coat the pie pan with cooking spray. Mix graham cracker crumbs, canola
oil, and maple syrup together and press into the prepared pie pan. Bake
for 12 minutes. Let cool.
Puree remaining ingredients together in the container of a food processor
or blender until very smooth and creamy. Pour into cooled pie shell and
let chill 2-3 hours before servings.
March 2000
| Saucy Vegetarian
Joanne Stepaniak
Quick & healthful, no-cook sauces & dressings - For busy
nights when there just isn't time to create an elaborate meal, a
fresh approach that will add zip to any simple meal of beans, pasta,
rice, potatoes, or veggies--quickly and easily - S, WF, NA -144
pgs - #670919 - $12.95
Glorious Green Olive Dip and Dressing
Sweet 'n Smoky Vinaigrette
Red Pepper and Pignolia
Sauce
Walnut-Miso-Sesame Sauce
Lemon-Nut Dressing |
also from Joanne
Stepaniak:
The Uncheese Cookbook
The Nutritional Yeast Cookbook
Table for Two
Delicous Good for a Healthy Heart |
| Cookin' Southern, Vegetarian
Style
Ann Jackson
All the hominess of Southern cuisine with a dose of healthful eating
in recipes that are vegetarian versions of standard favorites--with
humorous and poignant remembrances of life in the South where the
pace is slow and friendly, close to the earth, and full of good
food -E, D, S, WF -192 pgs #670927 -$12.95
Big Bubba Tofu
Knock You Nakeds
City "Chicken"
Legs |
|
Chiken Cutlets Cacciatore
For a family feast, serve over these over fettuccine.
Yield: 4 servings
8 textured soy Chiken Cutlets
1 to 2 tablespoons vegetarian chicken-flavored broth powder or equivalent
3 cups water
1/2 cup flour
2 tablespoons olive oil
2 cloves garlic, minced
1 small onion, sliced
1 small green bell pepper, sliced
1/2 cup sliced mushrooms
One 8-ounce can tomato sauce
1/2 cup red wine or nonalcoholic red wine
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon ground pepper
Combine the Chiken Cutlets, broth powder, and water in a medium saucepan.
Bring to a boil, cover, and simmer for 35 to 40 minutes or until tender.
Remove the Cutlets from the broth, and dredge in the flour to coat.
In a medium skillet, brown the Cutlets for 3 minutes on each side in
the olive oil over medium heat. Remove from the skillet and set aside.
Add the garlic to the skillet, and saute for 1 minute. Add the onion,
bell pepper, and mushrooms, and saute until the onions and peppers are
tender (about 3 to 5 minutes). Add the remaining ingredients, except the
Cutlets, to the skillet, and stir until combined.
Preheat the oven to 375 degree F. Place the Chiken Cutlets in a 9 x 9-inch
baking dish, and top with the tomato sauce and vegetable mixture. Cover
and bake for 20 minutes.
Chiken Fajitas
Keep a jar of salsa on hand for garnishing these.
Yield: 4 servings
8 textured soy Chiken Cutlets
1 to 2 tablespoons vegetarian chicken-flavored broth powder or equivalent
3 cups water
2 tablespoons canola oil
2 tablespoons lime juice
1 teaspoon chili powder
1 clove garlic, minced
1 large onion, sliced
8 flour tortillas
Shredded lettuce, cilantro, and salsa, for garnish
Combine the Chiken Cutlets, broth powder, and water in a medium saucepan.
Bring to a boil, cover, and simmer for 35 to 40 minutes or until tender.
While the Cutlets are simmering, make a marinade by combining the canola
oil, lime juice, chili powder, garlic, and onion in a shallow dish. Remove
the Cutlets from the broth, and add to the marinade. Let stand for at
least 30 minutes or up to 2 hours.
After the Chiken Cutlets have marinated, grill the Cutlets for 3 to 5
minutes on each side over medium-high heat, basting generously with the
marinade. Remove from the grill and slice into 1/4-inch strips. Heat the
tortillas briefly one at a time on the grill, fill with the strips, and
serve with the garnishes.
Glorious Green Olive
Dip and Dressing
Makes about 3/4 cup
Brace yourself-- no matter what you serve this striking sauce with,
your guests will beg you for the recipe!
3/4 cup silken tofu, crumbled
1/4 cup fresh cilantro or basil, lightly packed
3 pitted green olives
1 tablespoon fresh lemon juice
2 teaspoons nutritional yeast flakes
2 teaspoons Dijon mustard
1/2 teaspoon crushed garlic
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons extra-virgin olive oil
Combine all the ingredients except the olive oil in blender or a food
processor fitted with a metal blade,, and process until completely smooth.
With the processor running, slowly drizzle in the olive oil.
Sweet 'n Smoky Vinaigrette
Makes about 1 cup
This unique blend of contrasting flavors makes a surprisingly awesome
dressing.
Try this on:
- veggie "meatball" subs
- quinoa with corn and green beans
- black-eyed peas and kale
1/4 cup ketchup
1/4 cup extra-virgin olive oil
1/4 cup orange juice
1/4 cup brown rice vinegar
2 Tablespoons sugar
1/2 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon pepper
Several drops of liquid hickory smoke
Combine all the ingredients in a blender, and process several minutes
until smooth and well blended. Alternatively, Combine all the ingredients
in a small mixing bowl, and vigorously whisk together until emulsified
and smooth.
Red Pepper and Pignolia Sauce
Makes about 1 1/4 cups
Stupendous! Elegant! Extraordinary! This sauce cannot be beat for
its exquisite flavor and incredible versatility. It's sensational on everything
from vegetables to bread to pasta and grains.
Try this on:
- whole-grain toast points with tofu and broccoli florets
- broiled tempeh steaks
- bow tie pasta
1 cup roasted red bell peppers, drained
3 tablespoons extra-virgin olive oil
2 tablespoons pignolia nuts, lightly pan-toasted
1 tablespoon balsamic vinegar
1 teaspoon dried basil
1 teaspoon crushed garlic
1/2 teaspoon salt
Pinch of ground allspice
Combine all the ingredients in a blender or food processor fitted with
a metal blade., and process until creamy and smooth.
Tip:
- To pan-toast the pignolia nuts, place them in a small dry skillet
over medium-high heat. Stir constantly until they are golden brown and
fragrant, about 3 to 4 minutes. Immediately remove them from the skillet
(otherwise they will stick).
Walnut-Miso-Sesame Sauce
Makes about 2/3 cup
An irrepressible topping for anything your imagination dishes up.
Try this on:
- millet
- white beans and steam-wilted escarole
- grilled eggplant
1/3 cup walnuts, lightly pan-toasted
3 tablespoons brown rice vinegar
2 tablespoons dark sesame oil
2 tablespoons sweet white miso
2 tablespoons water
2 tablespoons minced shallots or onions
1 tablespoon brown rice syrup
Pinch of cayenne pepper
Combine all the ingredients in a blender, and process until smooth.
Tip:
- To pan-toast the walnuts, place them in a small dry skillet over medium-high
heat. Stir constantly until they are golden brown and fragrant, about
3 to 4 minutes.
Lemon-Nut Dressing
Makes about 1/2 cup
Perfect for steamed vegetables or salads with lots of sturdy ingredients
such as grains or beans.
Try this on:
- brown rice and vegetable salad
- collard greens with pinto beans
- baked hubbard squash
3 tablespoons extra-virgin olive oil
2 tablespoons peanut butter, almond butter, or tahini
2 tablespoons fresh lemon juice
2 tablespoons brown rice vinegar
1 teaspoon sugar
Pinch of salt
Combine all the ingredients in a small bowl, and whisk together until
emulsified and smooth.
Graceland French Toast
If anything could bring Elvis back from the dead, this recipe would do
it.
Yield: 4 to 6 servings
1 pint rum raisin ice cream (either dairy-, soy-, or rice-based is fine)
5 to 6 pieces plain or cinnamon raisin bread
Scoop the ice cream in a bowl, and let it melt. Take one piece of bread
at a time, dip it in the melted ice cream, and fry in a skillet with soy
margarine until golden brown.
Big Bubba Tofu
Ready for a nice light dinner? Then skip to the next recipe. This hearty
dish will fill your stomach and stay there all night. It hits the spot,
it's easy, and men love it. You can't beat this on a cold night.
Yield: 4 servings
Egg replacer powder equal to 2 eggs (Do not reconstitute.)
1/2 cup soymilk
1 pound tofu, frozen, thawed, and squeezed dry
1/4 teaspoon each salt and pepper
3/4 cup Bisquick or 1/4 cup each cornmeal, flour, and nutritional yeast
Oil for frying
1 tablespoon tamari (optional)
Gravy:
1/4 cup soy margarine
2 large onions, sliced
2 cups soymilk
Mix the dry egg replacer into the 1/2 cup soymilk. Slice the tofu and
dip it into the milk mixture. Mix the salt, pepper, and dry ingredients
in a bowl, and use to dredge the tofu slices. Fry the slices in a hot
skillet until brown and crispy on both sides. Drizzle with tamari while
cooking if you want.
Remove the tofu from the pan. Add about 1/4 cup more oil and the sliced
onions. When transparent, add any leftover coating mixture. (This should
be about 1/2 cup.) Stir around a few minutes until the flour is browned.
Add the soymilk and stir slowly until barely thickened. Add the tofu back
to the pan, and let simmer with the gravy about 10 minutes. Serve over
toast or with potatoes.
Knock You Nakeds
The next time you are wondering what to make for the neighborhood bake
sale, wonder no more--this is the ticket. Make copies of the recipe, as
everyone who tries these cookies will beg you for it.
Yield: about 2 dozen
1 box German chocolate cake mix
1 cup chopped pecans
1/3 cup plus 1/2 cup evaporated milk or soymilk, divided
3/4 cup melted soy margarine
One 14-ounce package caramels
1 cup semi-sweet chocolate chips
Preheat the oven to 350 degree F. Combine the dry cake mix, pecans, 1/3
cup of the milk, and the melted margarine in a large mixing bowl. Press
half of the batter into the bottom of a greased 9 x 13-inch rectangle
glass baking dish, and bake for 8 minutes. Leave the oven on.
Melt the caramels in the top of a double boiler with the remaining 1/2
cup milk. (Improvise a double boiler, if you don't have one, by setting
a small metal bowl in a larger saucepan with several inches of water in
it.) When the caramels are well mixed, pour them over the baked layer,
and cover with the chocolate chips. Pour the remaining batter over the
top of the chocolate chips, return to the oven, and bake for 18 minutes.
Let cool before cutting into squares.
City "Chicken" Legs
1 pound tofu
1 cup cooked chick-peas
1 cup bread crumbs
1/4 cup nutritional yeast flakes
1/3 cup oatmeal
1 teaspoon thyme
1/2 cup finely chopped onion
1/2 cup chopped parsley (optional)
2 tablespoons tamari
10 wooden skewers (Soak in water first.)
Your favorite barbecue sauce, or extra soy margarine or oil for brushing
Mix all the ingredients together in a bowl, working them together really
good with your hands. The mixture should hold together easily.
Gently but firmly press a good bit of the tofu mixture around 1/2 of
a skewer. You may want to rub your hands with oil before you start, as
this will make the mixture easier to handle.
If you're cooking these outdoors, brush generously with barbecue sauce
or a bit of melted soy margarine or oil. Place each skewer over the coals,
turning and basting them whenever necessary. Don't turn too often.
Here's a tip: When you're cooking tofu over a grill, take it easy--it's
not meat, it will fall apart, you have to be gentle. Use common sense--if
you keep sticking a fork into these to turn them, they are going to fall
apart. Use tongs, be creative.
If you're cooking these indoors, you can do the tofu "legs"
with barbecue sauce and bake them in your oven. You can also cover the
bottom of a heavy skillet with oil. Roll the legs in flour. (Chick-pea,
sesame, or whole wheat flour makes a nice change from regular white.)
Place them gently in the hot oil, and fry until crispy on all sides.
Don't use not being able to find skewers as an excuse to not make these;
you can always use empty popsicle sticks. Most Oriental markets carry
a good selection of skewers.
January-February 2000
Almost
No-Fat Cookbook Order
Bryanna Clark Grogan
At last! A vegan, hardly-any-fat-to-speak-of cookbook. Get ready for
guiltless burgers and fries, sausage and pancakes, potato salad, ice
cream, and chocolate cake - S, WF, NA - 192 pgs - #990124 - $12.95
Low-Fat Guacamole Southern
"Fried" Tofu |
from
Bryanna Clark Grogan, author of :
20 Minutes to Dinner
Nonna's Italian
Kitchen: Delicious, Homestyle Vegan Cuisine
Soyfoods
Cooking for a Positive Menopause |
Almost
No-Fat Holiday Cookbook
Order
From New Year's to Kwanzaa, celebrate all the holidays that
make up our cultural fabric, without losing your waistline in the
process - with a special chapter on holiday baking - S, WF, NA - 192
pgs - #670099 - $12.95
Sesame-Saffron
Crepes with Artichoke Heart Stuffing and Brandied Tomato Cream Sauce |
Easy
Chreesy Casserole
Use dairy-free pasta meals from Road's End to make to make easy casseroles |
Almost
No-Fat Cookbook by Bryanna
Clark Grogan Low-Fat
Guacamole Makes 2 cups
1 (10 oz.) pkg. whole small green beans,
frozen
1/2 (10.5 oz.) pkg. reduced-fat, firm or medium-firm regular tofu
1/4 cup tomato salsa
2 Tbsp. lemon juice
1 tsp. soy sauce
1/2 tsp. salt
1/2 tsp. ground cumin
1/2 tsp. garlic granules
Cook the green beans in a little water until
tender: Drain well. Place in a food processor and process until smooth.
Add the tofu and process again. When smooth, add the remaining ingredients
and pulse. Cool and refrigerate. Serve with oven-crisped tortilla
Southern
"Fried" Tofu
Serves 6
1 lb. reduced-fat, firm or medium-firm regular
tofu
Marinade ingredients:
1 1/2 cups water
1/4 cup soy sauce
3 Tbsp. nutritional yeast flakes
2 tsp. crumbled sage leaves, or 1 tsp. powdered sage
1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 tsp. onion powder
1 cup reduced-fat soymilk or non-dairy milk
1 Tbsp. nutritional yeast flakes
1 Tbsp. lemon juice
pinch salt
pinch onion powder
black pepper to taste
Seasoned flour, for coating
Cut the tofu into 32 cubes. Combine in a
2-quart bowl with the marinade ingredients, and marinate for at least
12 hours.
November-December 1999
Almost
No-Fat Holiday Cookbook
From New Year's to Kwanzaa, celebrate all the holidays that
make up our cultural fabric, without losing your waistline in the
process - with a special chapter on holiday baking - S, WF, NA - 192
pgs - #670099 - $12.95
Hannukah Potato Latkes
Tofu "Turkey"
with Stuffing Kwanzaa Greens |
from
Bryanna Clark Grogan, author of :
The Almost No-Fat Cookbook,
20 Minutes to Dinner, and
Nonna's Italian Kitchen: Delicious, Homestyle Vegan Cuisine
Soyfoods Cooking for a Positive Menopause |
Hannukah Potato Latkes
Makes about 30 pancakes (6 servings)
9 potatoes, peeled and grated
1 large onion, peeled and grated
3/4 cup whole wheat flour
1/3 cup nutritional yeast flakes
1 tablespoon baking powder
1 1/2 teaspoons salt
1/4 teaspoon white pepper
Mix the onion and potato together well in a large bowl. Add the other
ingredients and mix well. You can cook these on several large, heavy skillets
over medium heat or in a non-stick electic pancake griddle. Use 1/4 cup
of mixture for each latke, and flatten with a spatula to make thin pancakes.
Cover with lids or foil and fry until the bottoms are golden brown. Flip
over and cook, uncovered, until the second side is golden brown. Serve
hot with applesauce and tofu sour cream.
Tofu "Turkey"
with Stuffing
8 servings
The only unusual ingredient for this recipe is dried Chinese bean curd
sheets (yuba, in Japanese). It can be found in Asian grocery stores, some
natural food stores, and large supermarkets. This product is simply the
"skin" that forms on the top of soymilk when it is heated, just
as it does with dairy milk. The "skin" is lifted off and dried,
and is considered a delicacy in Asian cuisine. In its dried form, it keeps
for a long time, as long as it is stored in an airtight container. When
reconstituted, wrapped around tofu or other fillings, and baked, it becomes
delicately crisp, much like the skin of roasted turkey.
You can start this the day before or several days before serving.
1 1/2-2 lbs extra-firm tofu
Marinade:
3 cups water
1/2 cup soy sauce
6 tablespoons nutritional yeast flakes
4 teaspoons crumbled dried sage
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 sheets dried Chinese bean curd skin (yuba)
Stuffing:
1 large onion, chopped
1 tablespoon oil
1 cup chopped celery stalks and tops
4 cups fresh whole wheat bread or corn bread cubes
1 cup vegetarian broth
1/2 teaspoon EACH sage, thyme, and savory, or to taste
Pinch of rosemary
Salt and freshly ground black pepper to taste (less salt if the broth
is salty)
Chinese sesame oil for oiling the pan (optional)
Slice each pound of tofu into 5 long slabs. Combine the marinade ingredients
and place the tofu with the marinade to cover in a covered container.
Refrigerate until you use it, shaking or stirring occasionally. Soak the
dried bean curd sheets in warm water to cover while you make the stuffing.
Fry the onion and celery in the oil in a nonstick skillet until softened.
Remove from the heat and add the remaining stuffing ingredients. Mix well.
To assemble the "turkey," (which can be done the day before
cooking), oil a 9 X 9-inch square baking pan with Chinese sesame oil or
other oil. Line the bottom and sides with the soaked bean curd sheets,
leaving an overhang. Cut one-third of the marinated tofu to fit the bottom
of the pan. Top this layer of tofu with half the stuffing. Cut another
third of the tofu to fit over that. Top with the remaining stuffing. Cut
the last of the tofu to fit, and place it over the stuffing. Fold the
overhanging bean curd skin over the casserole. If made ahead, cover the
casserole and refrigerate until baking time.
Preheat the oven to 350 degrees, and bake the casserole, uncovered, for
1 hour. Loosen the edges carefully and invert it onto a serving plate.
To serve, cut into 8 pieces and accompany with brown gravy and cranberry
sauce.
Kwanzaa Greens
8 to 10 servings
4 to 5 lbs fresh greens (collards, turnip or mustard greens, kale, or
a mixture)
2 large onions, minced
6 cloves garlic, chopped
2 tablespoons oil
6 cups vegetarian broth
Few shakes liquid smoke
2 large red bell peppers, seeded and diced
Salt and pepper to taste
Louisiana hot sauce and vinegar as condiments
Soy bacon bits, for topping
Wash the greens well and drain in a colander, repeating as many times
as necessary to remove all grit. Fry the onions and garlic in the oil
in a large heavy-bottomed pot until limp. Add the broth and bring to a
boil. Add the greens in batches, filling the pot and then cooking over
high heat until they go limp enough to push down into the broth. Add another
batch and repeat until all the greens are in the pot. Sprinkle with liquid
smoke. Cover and cook at a simmer for 45 to 60 minutes, or until the greens
are tender, adding the peppers when ontly 20 minutes of cooking time is
left. Add salt and pepper to taste. Serve the hot greens and "pot
liquor" in bowls with vinegar and hot sauce, topping with a sprinkling
of soy bacon bits.
Horseradish
Cocktail Sauce
Yield: about 1/3 cup
1/3 cup tomato paste
1 1/2 tablespoons prepared yellow mustard
2 teaspoons fresh lemon juice
2 teaspoons apple cider vinegar
2 teaspoons natural soy sauce
2 teaspoons water
2 teaspoons sugar
Several drops bottled hot sauce
Combine all the ingredients in a small bowl, and stir until well combined.
Chill thoroughly before serving.
Garlic Infused Smashed
Potatoes
Yield: 2 to 3 servings
2 large potatoes, peeled and cubed
2 to 4 tablespoons potato cooking water or plain nondairy milk
Garlic powder ot crushed garlic
Salt and pepper
Optional seasonings:
1 to 2 tablespoons nutritional yeast
1 tablespoon flax oil or extra-virgin olive oil
Thinly sliced scallions or chives
Minced fresh parsley
Dried basil or dill
Fill a 4 1/2 quart saucepan halfway with
water, add the potatoes, and bring to a boil. Reduce the heat to medium,
cover, and cook until the potatoes are tender. Transfer the potatoes to
a large bowl using a slotted spoon. Mash with a potato masher, electric
hand beater, or sturdy fork. Add a little cooking water or nondairy milk,
a tablespoon at a time, if the potatoes seem dry. Season with garlic,
salt, pepper, and any seasoning options you like. Keep hot in a double
boiler for up to 30 minutes if not serving immediately.
Herbed Brown Gravy
Yield: about 1 1/2 cups
2 tablespoons cornstarch or arrowroot
3 tablespoons soy sauce
1 1/3 cups vegetable stock or water
Pinch EACH dried sage, thyme, rosemary, and oregano
2 tablespoons tahini
Combine the cornstarch and soy sauce in a medium saucepan. Mix well to
make a smooth, thin paste. Gradually whisk in the stock or water and dried
herbs. Cook over medium-high heat, stirring constantly with a wire whisk,
until thickened and bubbly. Remove from the heat and vigorously whisk
in the tahini. Best served at once.
Soyfood
Recipes for the American Table - Favorite
Recipes from the Folks at White Wave
Tofu Pumpkin Pie
Yield: 6 servings
1 lb White Wave Soft Tofu
1 cup White Wave Silk Soymilk (Plain or Vanilla)
1/8 teaspoon salt
3 teaspoons cinnamon
1/2 teaspoon ground ginger
3 cups pureed pumpkin
1/4 teaspoon nutmeg
1/2 teaspoon allspice
1/2 cup liquid sweetener of your choice
1 egg
1 deep dish pie crust
Preheat the oven to 350 degrees. Blend the tofu and soymilk in a blender
until creamy. Combine with all the remaining ingredients, and mix well.
Pour into the pie crust, and bake for 1 hour, or until set.
Silk Eggless Nog
Yield: 3 cups
3 cups White Wave Silk Soymilk (Plain or Vanilla)
1/4 cup brown sugar
1 teaspoon vanilla
1 teaspoon rum extract
1 teaspoon nutmeg
Blend all the ingredients in a blender, and serve. Sprinkle additional
nutmeg on top if you like.
|