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).

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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!

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! 

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.

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)

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

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

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

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)

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!

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

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
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

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

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

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

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

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

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 by Bryanna Clark Grogan
  

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.

• Delicious Foods for a Healthy Heart by Joanne Stepaniak
  

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.