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Renewal Recipes
Vegetarian cooking has a reputation as a costly and time-consuming venture that produces nothing but flavorless, textureless fare. I hope that the recipes presented here will convince you otherwise. They were developed by my wife, Dellie, and our close friend Larry Needleman, in accordance with the basic principles of the Renewal Anti-Aging Diet. Many are featured in the 14-day menu plan presented on page 487. Think of these recipes as an introduction to eating for Renewal. Once you become accustomed to the ingredients and cooking techniques that are available, feel free to do some experimenting. You can create new dishes or simply modify your old favorites. You can also invest in a new cookbook or two with recipes that fit into the Renewal program. (I've listed some of my favorite cookbooks in Resources and References on page 537.) A note about the nutritional analyses that accompany the recipes: The amount of each nutrient has been calculated using the smallest quantity of each ingredient. For example, if a recipe calls for one-quarter to one-half cup soy milk, the nutritional analysis is based on one-quarter cup. If you decide to use more than one-quarter cup, the nutrient content of the dish will vary accordingly (though not by much). Breakfasts A healthful morning meal stokes your body's calorie-burning furnace and gives you a head start in meeting your daily quota of many Renewal-promoting nutrients. Even if you're a dyed-in-the-wool breakfast-skipper, I'm wagering that you'll find the following creations too delectable to resist. Larry's Famous Oatmeal Makes 6 servings Start your day with a bowl of stick-to-your-ribs goodness. You can freeze the cooked oatmeal in single serving containers and microwave it later for fast, nonfat breakfasts. 4½ cups water ½ teaspoon salt 2 cups rolled oats ½ cup raisins ¼ cup honey 1 tablespoon blackstrap molasses ½ teaspoon vanilla ¼ teaspoon ground cinnamon 1/8 teaspoon ground cloves In a medium pot (at least 6 cups), bring the water and salt to a boil. Reduce the heat to low and stir in the oats. The oats will start to foam, so stir until the foaming stops. Simmer, uncovered, for 25 minutes, occasionally stirring to the bottom to prevent sticking. Remove the pot from the heat. Stir in the raisins, honey, molasses, vanilla, cinnamon, and cloves, and serve. Per serving: 192 calories, 1.8 g. fat, 4.7 g. protein, 41 g. carbohydrates, 1.9 g. fiber, 0 mg. cholesterol, 189 mg. sodium Note: The thickness of the oatmeal is determined by the ratio of water to dry oats. Experiment until you get it the way you like it best. Also, the honey adds liquid, so the oatmeal will be slightly thinner after you add the honey. Whole-Wheat Pancakes Makes 12 Cornmeal gives these pancakes a delightful crunch. Another type of flour, such as soy or barley, can be substituted for the rice flour. Serve the pancakes with maple syrup, fruit spread, or fresh fruit. 1 cup whole-wheat flour ½ cup rice flour ½ cup cornmeal 1 teaspoon baking soda 1/8 teaspoon salt 1¼ to 1½ cups soy milk 1 tablespoon vinegar 1 tablespoon honey In a large bowl, combine the whole-wheat flour, rice flour, cornmeal, baking soda, and salt. In a small bowl, combine the soy milk, vinegar, and honey. Add the soy milk mixture to the flour mixture and mix just until well-blended. Coat a large nonstick skillet with nonstick spray. Warm over medium-high heat until a drop of water dropped into the skillet sizzles. Using a 1/3-cup measuring cup as a ladle, scoop out 1/3 cup of batter for each pancake. (If the batter is too thick, add more soy milk.) Drop the batter onto the skillet, being careful not to crowd the pancakes. Cook for 2 to 3 minutes, or until small bubbles appear on the top of each pancake. Turn the pancakes over and cook for 1 to 2 minutes, or until golden. Remove to a warm platter. Take the skillet off the heat and coat it with more nonstick spray. Continue until all the batter is used. Per 2 pancakes: 180 calories, 2.1 g. fat, 5.8 g. protein, 36.3 g. carbohydrates, 4.6 g. fiber, 0 mg. cholesterol, 153 mg. sodium Tofu and Oven Potatoes Makes 6 servings This dish is delicious topped with salsa. For variety, replace the vegetables listed in the recipe with other favorites. Some suggestions: mung bean sprouts, tomatoes, and zucchini. 3 large potatoes, scrubbed and cut into ½" chunks ½ onion, chopped 1 sweet red or green pepper, chopped 5 cloves garlic, minced 1½ teaspoons olive oil ½ teaspoon salt 2 scallions, chopped 2 ribs celery, finely chopped (optional) 4 - 6 shiitake mushrooms, sliced (optional) 12 ounces soft tofu, crumbled 1 teaspoon soy sauce ½ teaspoon turmeric powder ½ teaspoon curry powder ½ teaspoon dried dill weed Preheat the oven to 450ºF. Place the potatoes in a steamer basket placed over 1" simmering water. Steam the potatoes for 10 minutes, or until just tender. Remove the potatoes to a baking sheet with half the onion, half the pepper, and two-thirds of the garlic. Add 1 teaspoon of the olive oil and the salt and toss well. Bake for 10 to 15 minutes or until lightly browned, turning occasionally with a spatula. Meanwhile, heat the remaining ½ teaspoon olive oil in a nonstick skillet over medium-high heat. Add the remaining onion, pepper, and garlic, and the scallions. Add the celery and mushrooms (if using). Cook, stirring frequently, for 3 to 4 minutes. Add the tofu, soy sauce, tumeric powder, curry powder, and dill weed and cook, stirring, for 3 minutes, or until the tofu is heated through. Per serving: 116 calories, 3.2 g. fat, 6.6 g. protein, 16.8 g. carbohydrates, 1.9 g. fiber, 0 mg. cholesterol, 245 mg. sodium Baked Goods By themselves, these muffins and breads are excellent for breakfast. Or they can be served at lunch or dinner, as substitutes for traditional sliced breads. Either way, they taste great. And as a bonus, they have just a fraction of the fat and calories of traditional baked goods. Nabolom's Raisin Bran Muffins Makes 12 This is a version of a muffin from my wife's days in a collective bakery in Berkeley, California. These chewy muffins get you going on cold mornings or are equally delicious served with baked beans at dinner. 1½ cups soy milk 1 tablespoon vinegar (I use apple cider vinegar) 1½ cups wheat bran ¾ cup whole-wheat flour ¾ cup whole-wheat pastry flour 1 teaspoon baking soda ½ teaspoon salt ¼ cup blackstrap molasses ¼ cup honey ½ cup raisins Preheat the oven to 350ºF. Coat a 12-cup muffin tin with nonstick cooking spray. In a small bowl, mix the soy milk and vinegar and set aside. In a large bowl, combine the wheat bran, whole-wheat flour, whole-wheat pastry flour, baking soda, and salt. Add the molasses, honey, raisins, and soy milk mixture to the flour mixture. Mix until just well-blended. Divide mixture into the prepared muffin tin. (The batter will seem rather thin.) Bake for 20 minutes, or until a toothpick inserted in the center of one of the muffins comes out clean. Remove from the muffin tin and allow to cool slightly on a wire rack. Serve slightly warm. Per muffin: 133 calories, 0.9 g. fat, 3.9 g. protein, 31.8 g. carbohydrates, 3.3 g. fiber, 0 mg. cholesterol, 177 mg. sodium Banana Muffins Makes 12 These muffins are very easy to whip up on a morning when you've got just a little extra time. They are best right out of the oven. They can be frozen and quickly reheated for a breakfast treat. 2½ cups whole-wheat pastry flour 2 teaspoons baking powder 1 teaspoon baking soda 2/3 cup silken tofu ½ cup soy milk ¼ cup honey 1 teaspoon vanilla 1 cup mashed bananas ½ cup chopped walnuts (optional) Preheat the oven to 350ºF. Coat a 12-cup muffin tin with nonstick cooking spray. In a large bowl, combine the flour, baking powder, and baking soda. Place the tofu, soy milk, honey, and vanilla in a food processor or blender and process until smooth. Combine the tofu mixture, bananas, and the nuts (if using) with the flour mixture, and mix until just blended. Divide the mixture into the prepared muffin tin. Bake for 20 minutes, or until a toothpick inserted in the center of one of the muffins comes out clean. Remove from the muffin tin and allow to cool slightly on a wire rack. Serve slightly warm. Per muffin: 130 calories, 0.9 g. fat, 4.6 g. protein, 27.8 g. carbohydrates, 3.4 g. fiber, 0 mg. cholesterol, 135 mg. sodium Applesauce-Oat Muffins Makes 12 My family lives in Gravenstein apple country, and from August through October abandoned apples dangle from many a tree along our road. When time allows, my wife, Dellie, collects these and makes fresh applesauce for these muffins. Even when she uses the ready-made applesauce, the smell of these muffins baking still reminds me of the rich fall bounty where we live. 1½ cups whole-wheat pastry flour ½ cup rolled oats 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 teaspoon ground cinnamon ¼ teaspoon ground cloves ½ teaspoon ground nutmeg 2 tablespoons honey 2 tablespoons walnut oil 1½ cups applesauce ½ cup currants (optional) Preheat the oven to 350ºF. Coat a 12-cup muffin tin with nonstick cooking spray. In a large bowl, combine the flour, oats, baking powder, baking soda, salt, cinnamon, cloves, and nutmeg. Add the honey, oil, applesauce, and the currants (if using), and mix until just blended. Divide the mixture into the prepared muffin tin. Bake for 20 minutes, or until a toothpick inserted in the center of one of the muffins comes out clean. Remove from the muffin tin and allow to cool slightly on a wire rack. Serve slightly warm. Per muffin: 110 calories, 2.8 g. fat, 2.7 g. protein, 19.8 g. carbohydrates, 2.5 g. fiber, 0 mg. cholesterol, 180 mg. sodium Cornbread Makes 8 servings This cornbread can be whipped up in minutes and makes an excellent addition to a meal of soup and salad. 1 cup whole-wheat pastry flour ¾ cup cornmeal 1½ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1¼ cups soy milk 1¼ tablespoons apple cider vinegar 1 tablespoon honey or maple syrup Preheat the oven to 350ºF. Coat an 8" X 8" glass baking dish with nonstick cooking spray. In a large bowl, combine the flour, cornmeal, baking powder, baking soda, and salt. In a small bowl, combine the soy milk, vinegar, and honey or syrup. Add the soy milk mixture to the flour mixture, and mix until just blended. Place in the prepared baking dish, and bake for 20 minutes, or until a toothpick inserted in the center comes out clean. Per serving: 115 calories, 1 g. fat, 3.6 g. protein, 24.4 g. carbohydrates, 3.8 g. fiber, 0 mg. cholesterol, 225 mg. sodium Pumpkin Bread Makes 8 servings Enjoy this delicious and moist quick bread for breakfast, dessert, or a snack. 2 cups whole-wheat pastry flour 1 teaspoon baking powder 1 teaspoon baking soda 1½ teaspoons ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground cloves ½ teaspoon salt 1 cup canned pumpkin puree ¼ cup honey ½ cup soy milk 2 tablespoons vegetable oil ½ cup raisins or currants (optional) Preheat the oven to 350ºF. Coat a 9" X 5" loaf pan with nonstick spray. In a large bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt; set aside. In a medium bowl, combine the pumpkin, honey, soy milk, and oil. Add the pumpkin mixture and the raisins or currants (if using) to the flour mixture. Mix until just well-blended. Transfer to the prepared loaf pan, and bake for 45 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan for 5 minutes. Remove to a wire rack to cool completely. Per serving: 182 calories, 4.4 g. fat, 4.9 g. protein, 33.6 g. carbohydrates, 4.4 g. fiber, 0 mg. cholesterol, 283 mg. sodium Gingerbread Makes 8 servings Fill your kitchen with the enticing aroma of this moist, flavorful cake. It makes a great dessert or snack. Try it warm out of the oven, topped with sliced strawberries and rice milk. 1 cup whole-wheat pastry flour ½ cup whole-wheat flour 1 teaspoon baking powder 1 teaspoon baking soda ½ teaspoon salt 1 tablespoon ground ginger ½ teaspoon ground cinnamon ¼ teaspoon ground cloves ¾ cup applesauce ¼ cup blackstrap molasses 1 tablespoon honey 2 tablespoons walnut oil ¼ cup soy or rice milk Preheat the oven to 350ºF. Coat an 8" X 8" glass baking dish with nonstick cooking spray. In a large bowl, combine the flours, baking powder, baking soda, salt, ginger, cinnamon, and cloves. In a small bowl, combine the applesauce, molasses, honey, oil, and soy or rice milk. Add the applesauce mixture to the flour mixture and mix just until blended. Place the batter in the prepared baking dish and bake for 25 minutes, or until a toothpick inserted in the center comes out clean. Per serving: 154 calories, 3.9 g. fat, 2.8 g. protein, 27.5 g. carbohydrates, 1.7 g. fiber, 0 mg. cholesterol, 289 mg. sodium Note:To make measuring the honey and molasses easier, first coat the measuring cup and spoon with nonstick cooking spray. The honey and molasses will just slip out without sticking. Appetizers and Snacks Uh-oh . . . company's coming. You want to dazzle them with delectable treats, but you don't want to abandon the principles of eating for Renewal. The following recipes rise to the occasion. They're guaranteed to win raves from your guests--and keep your eating habits on track. Freeke's Eggplant Caviar Makes 6 servings My mother-in-law has made a similar version of this delicious dish for many years. She also created this low-fat version. It is delicious as a dip for crackers, or spread on bread. It can also be eaten cold as a side dish. 1 teaspoon olive oil 2 large onions, chopped 4 cloves garlic, minced 2 large green peppers, chopped 1 large eggplant (about 1½ pounds), cut into 1" chunks 1 can (6 ounces) tomato paste 2 tablespoons chopped fresh basil or 2 teaspoons dried basil Salt and ground black pepper In a large saucepan, heat the oil over medium-high heat. Add the onions and garlic and cook for 5 minutes, stirring frequently until the onions are soft. (Add a tablespoon of water if they stick.) Add the green peppers and cook for 7 minutes, or until the vegetables are tender. Meanwhile, in a medium saucepan, cook the eggplant and ½ cup water over medium heat until soft, about 5 minutes. Stir the eggplant, tomato paste, and basil into the saucepan with the onions and peppers. Over medium heat, bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Season with the salt and a generous amount of black pepper. Refrigerate until ready to serve. Per serving: 90 calories, 1.2 g. fat, 3.4 g. protein, 19.2 g. carbohydrates, 2.6 g. fiber, 0 mg. cholesterol, 326 mg. sodium Roasted Soy Nuts Makes 6 servings This easy-to-make crunchy treat tastes like dry roasted nuts, but provides all the health benefits of soy. 1 cup dried soybeans Salt or organic soy sauce Place the soybeans in a large bowl and cover with water. (They will more than double in volume, so make sure there is adequate room in the bowl for the expansion and adequate water to keep them covered.) Refrigerate the soaking soybeans overnight. Drain the soybeans in a colander and spread them between layers of paper towels to dry. Refrigerate for at least 1 hour. Preheat the oven to 250ºF. Divide the soybeans onto two baking sheets. Roast for 1 hour or until lightly browned, turning occasionally with a spatula. Place the roasted soybeans in a large bowl and stir in the salt or soy sauce, to taste, while still hot. Per serving: 129 calories, 6.2 g. fat, 11.4 g. protein, 9.4 g. carbohydrates, 0 g. fiber, 0 mg. cholesterol, 178 mg. sodium Note: For extra flavor, try sprinkling the soy nuts with onion or garlic powder or any favorite seasoning in addition to the salt or soy sauce. Zesty Bean Spread Makes 8 servings Of all the dips and spreads, this is the quickest one to prepare. It takes only about 5 minutes to make a delicious, healthy dip for chips or vegetables. It could also be spread on warm corn tortillas with lettuce and sprouts to make an easy lunch. 1 can (15 ounces) nonfat refried beans 1 small red onion, finely chopped ½ green or sweet red pepper, finely chopped ½ teaspoon chili powder ½ teaspoon ground cumin ¾ teaspoon soy sauce 1 small tomato, finely chopped (optional) 2 tablespoons chopped fresh cilantro (optional) In a medium bowl, combine the beans, onion, pepper, chili powder, cumin, soy sauce, and tomato and cilantro (if using). Mix until well-blended. Per serving: 48 calories, 0.1 g. fat, 2.5 g. protein, 9.3 g. carbohydrates, 2.1 g. fiber, 0 mg. cholesterol, 287 mg. sodium Note: For an even easier bean spread, you could simply add 1/3 to ½ cup of your favorite salsa to the can of refried beans and use as a dip for chips or vegetables. Creamy Hummus Dip Makes 8 servings Hummus makes a delicious dip for fresh vegetables. It also can be used in sandwiches or roll-ups or spread on bread or crackers. The color and flavor can be varied with the use of either of the optional ingredients. The roasted red pepper makes a wonderful orange spread. 1 can (15 ounces) chickpeas, rinsed and drained 2 scallions, chopped into large pieces 4 cloves garlic 1 tablespoon tahini paste ¾ teaspoon ground cumin Juice of ½ lemon 2 teaspoons soy sauce ½ cup roasted red pepper or 2 tablespoons fresh cilantro (optional) Place the chickpeas, scallions, garlic, tahini, cumin, lemon juice, soy sauce, and roasted red pepper or cilantro (if using) in a blender or food processor. Puree until smooth. Per serving: 56 calories, 2 g. fat, 2.4 g. protein, 7.6 g. carbohydrates, 2.2 g. fiber, 0 mg. cholesterol, 244 mg. sodium Vegetable and Herb Tofu Dip Makes 1 pint Serve this dip with baked tortilla chips or raw or blanched vegetables. Or use it as a sandwich filling: Spread it on whole-grain bread or stuff it in a pita, then top it with lettuce, tomatoes, and sprouts. 1 pound tofu (any but nigari firm, which is very dense) 1 tablespoon finely chopped yellow onion 1 tablespoon chopped fresh parsley 1½ teaspoons dried basil 1 teaspoon salt 1 teaspoon organic soy sauce 1 teaspoon onion powder ½ teaspoon garlic powder ¼ teaspoon ground cumin ¼ teaspoon ground thyme Pinch ground red pepper 1 rib celery, finely chopped 1 carrot, finely chopped 1 green, sweet red, or yellow pepper or any favorite raw vegetable, finely chopped (optional) In a food processor or blender, blend the tofu until smooth (about 10 seconds). Add the onion, parsley, basil, salt, soy sauce, onion powder, garlic powder, cumin, thyme, and ground red pepper. Process on pulse until just combined, about 5 seconds. Place in a plastic container and stir in the celery, carrot, and pepper or other vegetable (if using). Cover and refrigerate overnight to allow flavors to meld. Before serving, add more seasoning to taste because tofu continues to absorb flavor as it sits. Per serving: 26.8 calories, 1.4 g. fat, 2.5 g. protein, 1.8 g. carbohydrates, 0.3 g. fiber, mg. cholesterol, 161 mg. sodium Salsa Fresca Makes 6 servings This fresh salsa makes a great dip for chips and a flavorful condiment for Mexican dishes such as enchiladas, burritos, tacos, and rice and beans. One mouthful of this pico de gallo, and you'll be transported south of the border. 3 - 4 ripe tomatoes, diced or finely chopped 3 cloves garlic, minced 1 small red onion, finely chopped 1 jalapeño pepper, seeded and diced (wear plastic gloves when handling) ½ cup cilantro leaves, chopped Juice of 1 lime Salt In a medium bowl, combine the tomatoes, garlic, onion, pepper, cilantro, and lime juice. Season with salt to taste. Refrigerate until ready to serve. Per serving: 26 calories, 0.3 g. fat, 1 g. protein, 5.8 g. carbohydrates, 1.2 g. fiber, 0 mg. cholesterol, 96 mg. sodium Soups and Stews Most folks think of soups and stews as cold-weather foods. But the ones presented here are so simple and satisfying that they're perfect year-round. Enjoy them as meals onto themselves, or serve them as appetizers or accompaniments. Gazpacho Makes 6 servings This soup is delicious on a hot summer day when the garden or farmer's market is overflowing with tomatoes and peppers. You could substitute fresh cilantro for the basil and add a chopped jalapeño pepper to get a Mexican flavor. 3 pounds fresh tomatoes or 1 can (28 ounces) whole or chopped tomatoes with juice 3 - 4 cloves garlic, minced 1 cucumber, peeled, seeded, and chopped ½ sweet red pepper, chopped ½ green pepper, chopped ¼ cup chopped fresh basil ½ medium red onion, finely chopped 1 tablespoon lime juice 1 tablespoon balsamic or rice vinegar Salt If using fresh tomatoes, first core and peel them. Peel by dropping them about 3 at a time for 10 seconds into a small pot of boiling water. Remove them from the boiling water and put them immediately into cold water. After a minute or so in the cold water, the skins should slip off easily. Put about two-thirds of the tomatoes in a food processor or blender with the garlic and half the cucumber, and puree. Chop the remaining tomatoes (if whole) and mix in a bowl with the pureed tomatoes, the remaining cucumber, and the red and green pepper, basil, onion, lime juice, and vinegar. Season with the salt, to taste. Refrigerate until ready to serve. Per serving: 68 calories, 0.9 g. fat, 2.6 g. protein, 15.2 g. carbohydrates, 3.8 g. fiber, 0 mg. cholesterol, 112 mg. sodium Miso Vegetable Soup Makes 6 servings You can make this hearty, flavorful soup in just minutes. 2 cups water 2 cloves fresh garlic, minced 3 - 5 coin-size pieces of fresh ginger 6 ounces tofu, cubed 2 teaspoons tamari or 1 tablespoon organic soy sauce 3 shiitake mushrooms, sliced 2 large chard leaves, or any other vegetable leaf 1½ tablespoons miso 1 scallion, sliced ¼ teaspoon toasted sesame oil (optional) ¾ cup cooked rice or noodles In a medium pot, bring the water to a boil. While the water is heating, add the garlic, ginger, tofu, and tamari or soy sauce. When the water boils, cover the pot, lower the heat, and simmer for 5 minutes. Add the mushrooms and chard (or other vegetable leaf) to the pot and simmer for another 5 minutes, or until vegetables are tender. Meanwhile, in a heat-resistant serving bowl, dissolve the miso in 2 tablespoons of broth from the pot. Add the scallion and the sesame oil (if using). Remove the pot from the heat and carefully transfer the contents to the serving bowl. Add the cooked rice or noodles and serve. Per serving: 253 calories, 8.9 g. fat, 19 g. protein, 29.4 g. carbohydrates, 3.1 g. fiber, 0 mg. cholesterol, 1,036 mg. sodium Note:For a tasty variation, substitute your favorite stock for the water. When adding the vegetables, use any other favorite, fast-cooking vegetables, such as zucchini, onions, bean sprouts, snow peas, or chopped cabbage. Middle Eastern Chickpea Stew Makes 4 servings This delicious dish is most authentic when served over whole-wheat couscous or in a whole-wheat pita. It's less authentic--but equally delectable--served over brown or basmati rice or any other grain. 1 medium onion, chopped 4 cloves garlic, minced 4 tablespoons vegetable broth or water 1 teaspoon ground cinnamon 2 teaspoons ground cumin 1 teaspoon ground coriander 1 can (15 ounces) chopped tomatoes with juice 1 large sweet potato, peeled and cut into 1" chunks 1 green or sweet red pepper, chopped 1 medium zucchini, cut into 1" chunks 1 can (15 ounces) chickpeas, drained and rinsed or 1½ cups cooked chickpeas ¼ cup raisins (optional) 2 tablespoons lemon juice Salt and ground black pepper In a large nonstick saucepan over medium-high heat, cook the onion and garlic in 2 tablespoons of the broth or water for 3 minutes. Add the cinnamon, cumin, and coriander with the remaining 2 tablespoons broth or water. Cook for 3 minutes, stirring constantly. Add the tomatoes, sweet potato, pepper, and zucchini. Bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 15 minutes, or until the vegetables are tender. Stir in the chickpeas, raisins (if using), and lemon juice. Cook for 3 minutes, or until the beans are heated through. Season with salt and pepper to taste. Per serving: 169 calories, 2.2 g. fat, 6.9 g. protein, 33.6 g. carbohydrates, 7.4 g. fiber, 0 mg. cholesterol, 663 mg. sodium Minestrone Makes 6 servings This is a soup that cries out for creativity and variation. It is basically a tomato-based soup with beans, pasta, and vegetables. The variety of bean, shape of pasta, and mixture of vegetables can all vary depending on the season and availability in your garden or pantry. The garlic, if used in larger quantities, becomes your daily dose of this Anti-Aging nutrient. Start with 4 to 6 cloves and add more each time you make the soup, until you reach the perfect amount for you. 1 medium onion, chopped 4 - 24 cloves garlic, minced 2 ribs celery, chopped ½ cup sliced shiitake mushrooms (optional) 6½ cups water or vegetable broth 2 green, sweet red, or yellow peppers (or a mixture of the three), chopped 1 carrot, chopped 1½ cups summer squash, chopped (a mixture of green and yellow is nice) 1 cup eggplant, cubed (or carrots, green beans, potatoes, or rutabaga) 1½ cups chopped fresh tomatoes or 1 can (15 ounces) chopped tomatoes ½ teaspoon oregano 1 teaspoon dried basil or 1 tablespoon fresh chopped basil ¼ cup red wine or nonalcoholic red wine (optional) 1½ cups cooked or drained and rinsed canned beans, such as kidney beans, red beans, or chickpeas ½ cup small pasta such as orzo, elbows, or shells 2 cups spinach or chard leaves, chopped (optional) Salt and ground black pepper In a large saucepan over medium heat, cook the onion, garlic, celery, and mushrooms (if using) in 2 tablespoons of the water or broth. Cook for 5 to 7 minutes, or until tender, stirring occasionally and adding water or broth as needed to prevent burning. Add 6 cups of the water or broth, the peppers, carrot, squash, eggplant, tomatoes, oregano, basil, and wine (if using). Turn the heat to high and bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes. Add the beans, pasta, and spinach or chard (if using). Simmer for 10 minutes, or until the pasta is cooked. Season with salt and black pepper to taste. Per serving: 128 calories, 0.7 g. fat, 6.6 g. protein, 25.6 g. carbohydrates, 2.2 g. fiber, 0 mg. cholesterol, 121 mg. sodium Lentil Soup Makes 8 servings This hearty soup is quite easy to prepare and can be ready to eat in under an hour. The recipe can be halved if desired or the whole recipe can be made and part put in the freezer to be available for another meal. This soup is even better the day after it's made. 2½ quarts water 2 cups dry lentils, rinsed 1 can (28 ounces) crushed tomatoes 1 large onion, chopped 3 - 4 cloves garlic, minced ¼ cup Bragg's Liquid Aminos, organic soy sauce, or bouillon 1 tablespoon dried basil 1 tablespoon ground cumin 1 tablespoon balsamic vinegar 3 medium potatoes, peeled and diced In a large stockpot over high heat, bring the water to a boil. Add the lentils, tomatoes, onion, garlic, liquid aminos or soy sauce or bouillon, basil, cumin, and vinegar. Return to a boil, reduce the heat to low, and simmer, uncovered, for 30 minutes. Add the potatoes and continue simmering for 45 minutes, or until lentils and potatoes are tender. Per serving: 198 calories, 0.9 g. fat, 12.8 g. protein, 37.3 g. carbohydrates, 6 g. fiber, 0 mg. cholesterol, 179 mg. sodium Potato-Leek Soup Makes 6 servings Many soups benefit from adding a homemade vegetable stock rather than water. The stock can be easily made from potatoes, carrots, onions, and greens and can include vegetable parts that are otherwise thrown away, such as potato skins, leek greens, or the stalks of shiitake mushrooms. You must be careful not to add a large amount of cruciferous vegetables, as they will give the stock a strong flavor. The stock can be simmering while other parts of the soup are cooking and can be added later. This soup is still tasty without the stock, but you get added nutrients and flavor with the stock. Stock 6 cups water 3 - 4 leek greens, cut into 1 - 2" pieces 2 ribs celery, chopped 2 carrots, chopped 2 cloves garlic, crushed 1 medium potato, scrubbed and cut into 1" chunks Soup 2 teaspoons olive oil 3 - 4 leeks, white portion only 4 cloves garlic 1 rib celery ¼ cup sliced fresh shiitake mushrooms or 1 ounce dried (optional) 6 cups stock or water 3 large potatoes, scrubbed and chopped into 1" chunks Salt and ground black pepper To make the stock: In a large saucepan over high heat, combine the water, leek greens, celery, carrots, garlic, and potato, and bring to a boil. Reduce the heat to low, cover, and simmer for 1 hour. Strain the stock and discard the vegetables. To make the soup: Heat the oil in a large nonstick saucepan over low heat. Add the leeks, garlic, celery, and mushrooms (if using) and cook slowly, stirring frequently, for 10 minutes, or until very tender. (If necessary, add 1 to 2 tablespoons of the stock or water to prevent the vegetables from burning.) Add the potatoes and 2 cups (or enough to cover the potatoes) of the stock or water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are very tender. Remove from the heat, uncover, and let sit for 5 minutes. Place the vegetable mixture in batches in a food processor or blender and process until smooth. Return the mixture to a large saucepan and add the remaining stock or water, 1 cup at a time, until the desired consistency is reached. Over high heat, bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 3 minutes. Season with salt and pepper to taste. Per serving: 120 calories, 1.8 g. fat, 3.8 g. protein, 24.2 g. carbohydrates, 1.4 g. fiber, 0 mg. cholesterol, 410 mg. sodium Salads and Dressings At some restaurants, a salad consists of nothing more than some lettuce and a few slices of tomato. Sorry, but that just doesn't cut it. A salad should exploit all the tastes, textures, and colors that plant-derived foods have to offer. And with the right combination of ingredients, it can pack a serious nutritional punch. Now here are some real salads. Confetti Rice Salad Makes 8 servings The vegetables in this cooked salad should be finely chopped so that they resemble grains of rice. The job goes quickly with a food processor. The salad has a wonderful fresh vegetable flavor that's even better the next day. 4 cups water 1½ teaspoons salt 2 cups short-grain brown rice 3 tablespoons organic soy sauce 2 tablespoons extra-virgin olive oil 3 tablespoons rice vinegar 4 - 8 cloves garlic, minced ½ red cabbage (8 ounces), finely chopped 2 medium carrots, finely chopped 1 medium red onion, finely chopped 1 bunch parsley, minced In a large saucepan over high heat, bring the water and salt to a boil. Stir in the rice. Reduce the heat to low, cover, and simmer for 45 minutes. Remove from the heat and allow the rice to cool. Meanwhile, in a large bowl, whisk together the soy sauce, oil, vinegar, and garlic. Add the cabbage, carrots, onion, parsley, and cooled rice. Stir until well-blended. Taste and add more soy sauce if desired. Refrigerate until ready to serve. Per serving: 172 calories, 4.8 g. fat, 5.5 g. protein, 42.6 g. carbohydrates, 1.8 g. fiber, 0 mg. cholesterol, 920 mg. sodium Tricolor Pasta Salad Makes 6 servings The colorful array of crunchy vegetables in this salad brings summer sunshine to your table. This dish is great for picnics. 12 ounces short, chunky whole-grain pasta, such as shells, elbows, or penne 2 tablespoons balsamic vinegar 1½ tablespoons olive oil 2 tablespoons lemon juice 3 - 4 cloves garlic, minced 1 tablespoon soy sauce 1 small zucchini, chopped 1 small yellow squash, chopped 1 sweet red, yellow, and/or green pepper, chopped 1 small red onion, finely chopped 1 large tomato, chopped ¼ cup sun-dried tomatoes, soaked and chopped (optional) 15 kalamata olives, pitted and chopped ¼ cup chopped fresh basil Salt and ground black pepper In a large saucepan, cook the pasta according to the package directions. Drain and rinse with cold water; set aside. In a large bowl, whisk together the vinegar, oil, lemon juice, garlic, and soy sauce. Add the zucchini, squash, sweet pepper, onion, tomato, sun-dried tomatoes (if using), olives, and basil. Let marinate for 15 to 30 minutes. Stir in the pasta and add the salt and black pepper to taste. Refrigerate until ready to serve. Per serving: 407 calories, 11.4 g. fat, 12.9 g. protein, 68.9 g. carbohydrates, 3.6 g. fiber, 0 mg. cholesterol, 740 mg. sodium Jicama, Orange, and Cilantro Salad Makes 8 servings This unusual vegetable and fruit mixture makes a salad so special that you could serve it for a holiday dinner. Plus, it's a phytonutrient bonanza. ½ cup fresh-squeezed orange juice 1 tablespoon extra-virgin olive oil 2 teaspoons rice vinegar Salt and white pepper 1 medium jicama (approximately 1½ pounds), peeled and julienned ½ medium red onion, cut into thin wedges ½ cup cilantro leaves 2 large oranges, peeled and segmented 8 large lettuce leaves In a large bowl, whisk together the orange juice, oil, and vinegar. Add salt and pepper to taste. Add the jicama, onion, cilantro, and oranges. Toss well to coat. Refrigerate for at least 1 hour, tossing occasionally. To serve, line each of 8 salad plates or bowls with a lettuce leaf, then divide the salad onto the leaves. Per serving: 79 calories, 2 g. fat, 2 g. protein, 14.3 g. carbohydrates, 1.3 g. fiber, 0 mg. cholesterol, 74 mg. sodium Asian Coleslaw Makes 8 servings Our children get tired of lettuce salads. They like crunch. This creation has become one of their favorites. ¼ cup rice vinegar ¼ cup soy sauce ½ teaspoon sesame oil 3 cloves garlic, minced 1 teaspoon grated fresh ginger 2 - 3 cups shredded cabbage 2 carrots, shredded 1 cup mung bean sprouts ½ sweet red pepper, thinly sliced 2 scallions, chopped ½ cup cilantro leaves, chopped 2 tablespoons toasted sesame seeds (optional) In a large bowl, whisk together the vinegar, soy sauce, sesame oil, garlic, and ginger. Add the cabbage, carrots, sprouts, pepper, scallions, and cilantro. Toss well to coat. Just before serving, sprinkle with the sesame seeds (if using). Per serving: 27 calories, 0.4 g. fat, 1.5 g. protein, 5.6 g. carbohydrates, 1.3 g. fiber, 0 mg. cholesterol, 525 mg. sodium Dellie's Delicious Dressing Makes about ¾ cup flaxseed oil bolsters kids' (and adults') immune systems--but only if you can get them to eat it. This oil has a distinctive flavor that our seven-year-old did not like. So my wife, Dellie, created this dressing, which turns out to be a great way to make flaxseed oil acceptable to those who don't appreciate it au naturel. Try it. You may discover a much less expensive way than capsules to take this important Anti-Aging supplement. 6 tablespoons flaxseed oil 3 tablespoons balsamic vinegar 4 tablespoons lemon juice 1 teaspoon Dijon mustard 2 cloves garlic, minced 1 tablespoon minced fresh basil leaves, or ½ teaspoon dried basil Place the oil, vinegar, lemon juice, mustard, garlic, and basil in a medium jar with a tight-fitting lid. Shake well to blend thoroughly. Refrigerate until ready to use. Per serving: 216 calories, 21.1 g. fat, 0.2 g. protein, 4.6 g. carbohydrates, 0 g. fiber, 0 mg. cholesterol, 21 mg. sodium Main Dishes Can a meal without meat be satisfying? The answer is an emphatic yes. Granted, if you're accustomed to eating meat at almost every meal, your tastebuds may need some time to adjust. But with entrées as hearty as the ones presented here, you'll never again wonder, "Where's the beef?" Teriyaki Tofu and Broccoli Makes 4 servings This dish utilizes a process sometimes known as water sautéing or braising. It involves no fat, but instead uses a small amount of water to keep food from burning or sticking. 1 bunch broccoli florets (see note) 1 pound tofu, cut into ¾" cubes 1 small yellow onion, sliced 1 clove garlic, minced 1 piece (about ½") fresh ginger, peeled and minced ¼ cup water ¼ cup organic soy sauce 1 tablespoon cornstarch 1½ teaspoons honey 2 cups cooked brown rice In a large covered skillet over high heat, cook the broccoli, tofu, onion, garlic, and ginger in 2 tablespoons of the water for about 5 minutes, or until crisp-tender. Stir occasionally while the ingredients are cooking and add another 2 tablespoons of water if they are sticking. In a small bowl, combine the soy sauce, cornstarch, and honey, stirring until the cornstarch is completely dissolved. Add the soy sauce mixture to the skillet and cook, stirring constantly, for 3 minutes, or until thickened. Serve over the brown rice. Per serving: 256 calories, 6.7 g. fat, 15.6 g. protein, 37.6 g. carbohydrates, 4.6 g. fiber, 0 mg. cholesterol, 1,068 mg. sodium Note:Try peeling the raw broccoli stems and eating them while preparing the meal. If they're fresh, they'll be crisp and sweet. Kids usually love them, too. They are also good grated and added to salads. Savory Baked Tofu Makes 6 servings This recipe produces tofu that costs a tiny fraction of the product sold commercially and is far superior in flavor and texture. 2 packages (1 pound each) firm tofu 3 cloves garlic 1 piece (about 1") fresh ginger, sliced 1 small onion, quartered 2/3 cup organic soy sauce ½ teaspoon olive oil ¼ - ½ teaspoon ground star anise or five-spice powder (optional) Open the tofu package and drain and rinse the tofu. Cut the tofu into 16 uniform slices, each approximately 3/8" thick. Wrap the tofu slices in a clean dish towel by placing 1 row along the short end of the towel and rolling the towel once to cover them. Add another row to the pile and roll once more. Continue until all are wrapped with one layer of toweling between each layer. Place the wrapped tofu in a shallow pan. Put the tofu in the refrigerator to drain for 1 to 2 hours. (Draining the tofu this way pulls water out so that the tofu will absorb the marinade.) In a blender or food processor, combine the garlic, ginger, onion, soy sauce, oil, and ground star anise or five-spice powder (if using). Place in a bowl. Cover and refrigerate for 1 to 2 hours, while the tofu is draining. Remove the tofu from the toweling. Place in a 13" X 9" glass baking dish, stacking 2 slices on top of each other to create 8 stacks. Coat with the marinade. Cover the baking dish with plastic wrap and refrigerate for 1 to 3 hours (depending on how strongly flavored you'd like the tofu). Turn the tofu once or twice during this time. Preheat the oven to 400ºF. Place the tofu on two baking sheets. Place in the oven and immediately reduce the heat to 325ºF. Bake for 30 to 45 minutes, turning the tofu once during this time. (Use the shorter time if tender texture is desired, the longer if chewy texture is desired.) If you are not serving it immediately, allow the tofu to cool, place it in an airtight container, and refrigerate it for up to a week. Per serving: 250 calories, 13.7 g. fat, 25.9 g. protein, 11.6 g. carbohydrates, 2.1 g. fiber, 0 mg. cholesterol, 1,850 mg. sodium Quick Burritos Makes 6 servings These burritos have innumerable variations, depending on your family's tastes. You can make your own refried beans. You can add almost any chopped raw or steamed vegetable. You can even use corn tortillas and make soft tacos. 2 cans nonfat organic refried beans (or 3 cups cooked and mashed kidney or black beans) 2 cups cooked brown rice 1 teaspoon chili powder 1½ cups chopped tomatoes 6 whole-wheat tortillas (10" - 12" in diameter) or 12 corn tortillas (6" in diameter) 1½ cups chopped lettuce 1 cup bean sprouts (optional) Salsa ½ cup chopped cilantro (optional) 1 cup grated soy cheese (optional) Place the beans in a small saucepan over medium-low heat and cook for 5 minutes, stirring frequently, until heated through. (Alternately, the beans can be warmed in a microwave oven. Place them in a bowl and cook on medium for 3 minutes or until heated through, stirring twice.) In another saucepan over medium heat, combine the rice, chili powder, and tomatoes. Cook for 5 minutes, stirring frequently, until heated through and well-combined. (This, too, can alternately be heated in a microwave oven. Place the mixture in a bowl and cook on medium for 3 to 5 minutes, stirring twice, until heated through.) Meanwhile, warm the tortillas by placing them between 2 plates and cooking them in the microwave on high for 1 minute. If you don't have a microwave, they can be warmed on a griddle or in a skillet with a lid. Divide the beans and the rice mixture evenly among the tortillas. Top each with the lettuce, sprouts (if using), salsa, and cilantro and cheese (if using). Roll to enclose the filling. Per serving: 298 calories, 3.8 g. fat, 11.6 g. protein, 62.2 g. carbohydrates, 11.7 g. fiber, 0 mg. cholesterol, 998 mg. sodium Bean and Corn Enchiladas Makes 4 servings I knew these delicious enchiladas were a success when our two young daughters wanted second and third helpings. Fresh corn, if available, will make this dish especially irresistible. 1 teaspoon olive oil 1 onion, finely chopped 4 cloves garlic, minced 1 green or sweet red pepper, chopped 1 cup fresh or frozen and thawed corn kernels 1 cup zucchini or yellow squash, cut into 1" chunks 1 tomato, cut into ½" chunks 1 teaspoon chili powder 1 teaspoon ground cumin ½ teaspoon salt ¼ cup water 1½ cups cooked beans (kidney, pinto, black, or chili or one 15-ounce can, rinsed and drained) 12 corn tortillas (6" diameter) 2 cups enchilada sauce Preheat the oven to 350ºF. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook for 5 minutes, stirring occasionally. Add the garlic and pepper and cook for 3 minutes. Add the corn, zucchini or squash, tomato, chili powder, cumin, and salt. Add the water, cover the skillet, and cook for 10 minutes, stirring occasionally. Add the beans and cook for 3 minutes, or until heated through. Meanwhile, warm the tortillas by placing them between two plates and heating them in the microwave on high for 1 minute. If you don't have a microwave, they can be warmed on a griddle or in a skillet with a lid. Pour about a third of the enchilada sauce in a 13" X 9" baking dish. Heap about 3 tablespoons of filling in the middle of each tortilla and roll it up. Place the enchiladas close together in the baking pan. When they are all filled, you can put any extra filling around the edges. Pour the remaining sauce on top of the enchiladas. Cover the dish with aluminum foil and bake for 15 minutes, or until bubbly. Per serving: 403 calories, 8.4 g. fat, 15.6 g. protein, 76.9 g. carbohydrates, 8.4 g. fiber, 0 mg. cholesterol, 957 mg. sodium Note:If enchilada sauce is not available, you can substitute 2 cups of tomato sauce seasoned with ½ teaspoon chili powder and ½ teaspoon ground cumin. It will not be exactly the same but will still make a tasty dish. Red Rice with Corn and Black Beans Makes 8 servings This dish takes very little time to prepare. It can be eaten as is or rolled up in tortillas. 2 cups brown rice 1 tablespoon olive oil 2 cloves garlic, chopped ¼ medium onion, chopped 1 medium tomato, quartered ¼ cup Bragg's Liquid Aminos, soy sauce, or bouillon 3½ cups water 1 tablespoon dried basil 1 can (15 ounces) corn kernels, drained 1 can (15 ounces) black beans, rinsed and drained ½ cup salsa In a medium saucepan, combine the rice, oil, garlic, and onion. Cook over medium-low heat, stirring frequently, for about 5 minutes, or until the rice is lightly browned. Combine the tomato, liquid aminos or soy sauce or bouillon, and 1 cup of the water in a blender or food processor, and blend on low speed or pulse until just blended. Add enough of the remaining water to the mixture to make a total of 4 cups of liquid. Stir in the basil. Add the blended liquid to the rice. Increase the heat to high and bring to a boil while stirring. Reduce the heat to low, cover, and simmer for 45 minutes. Remove the pan from the heat and allow it to sit for 5 minutes. Uncover and fluff the rice with a fork. Stir in the corn, beans, and salsa. Return to the heat and cook, stirring constantly, until heated through. Per serving: 260 calories, 2.6 g. fat, 8.1 g. protein, 53 g. carbohydrates, 3.7 g. fiber, 0 mg. cholesterol, 321 mg. sodium Note:If Bragg's Liquid Aminos is not available (you'd most likely find it in a health food store), you may substitute your favorite bouillon cube or powder. Stuffed Winter Squash Makes 4 servings This dish is quite easy to prepare and makes a wonderful meal for a holiday or for any day. The cooking time varies with the size of squash that is used. 1 large (about 2½ - 3½ pounds) kabocha squash or 4 small sweet dumpling squash 1 teaspoon olive oil 2 medium onions, chopped 2 ribs celery, chopped 1 green or sweet red pepper, chopped 3 - 5 cloves garlic, minced 2 cups cooked brown rice 1 apple, cored and chopped 1/3 cup currants or dried cranberries (optional) 1/3 cup chopped walnuts or sunflower seeds (optional) 1 tablespoon fresh chopped parsley 1 teaspoon dried oregano ½ teaspoon salt ½ cup apple juice or vegetable broth Preheat the oven to 350ºF. Cut the top(s) off of the squash and remove the seeds and pulp. Place the tops back on the squash. Place the squash in a 9" X 9" baking dish. Fill the dish with 1" of water. Bake for 30 minutes. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the onions, celery, pepper, and garlic. Cook for 5 minutes, stirring frequently. Add the rice, apple, currants or cranberries (if using), walnuts or sunflower seeds (if using), parsley, oregano, salt, and juice or broth. Cook for 2 to 3 minutes, or until heated through. Remove the squash from the oven and take off the top(s). Fill with the rice mixture. (If there is any remaining rice mixture, place it in a baking dish, cover, and bake along with the squash.) Put the top(s) back on. Bake for 30 minutes, or until the squash is tender and the rice mixture is heated through. Per serving: 288 calories, 2.6 g. fat, 5.9 g. protein, 65.4 g. carbohydrates, 4.3 g. fiber, 0 mg. cholesterol, 301 mg. sodium Vegetable Curry Makes 4 servings Serve this curry over brown rice or another whole grain, such as quinoa or couscous. Be sure to start cooking the grain early enough that it will be done with the curry. 1 teaspoon olive oil 1 tablespoon curry powder 2 teaspoons black mustard seeds (optional) 1 teaspoon fennel seeds, crushed 1 teaspoon grated fresh ginger ½ teaspoon ground turmeric 1 medium onion, chopped 1 rib celery, chopped 1½ cups water 3 potatoes, cut into 1" chunks ½ head cauliflower, cut into florets 1 large carrot, chopped 1 medium zucchini, chopped 1 green pepper, chopped 1 cup fresh or frozen and thawed peas ½ teaspoon salt ½ teaspoon ground red pepper (optional) Raisins and chutney (optional) Heat the oil in a large nonstick skillet over medium-high heat. Add the curry powder, mustard seeds (if using), fennel seeds, ginger, and turmeric. Cook for 1 minute. Add the onion, celery, and ½ cup of the water. Cook for 5 minutes, or until the vegetables are tender, stirring frequently. Add the potatoes, cauliflower, carrot, and remaining 1 cup water. Over high heat, bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes. Add the zucchini, pepper, peas, salt, and ground red pepper (if using). Cook for 10 minutes longer, or until the vegetables are tender. To serve, garnish with the raisins and chutney (if using). Per serving: 171 calories, 2 g. fat, 6.7 g. protein, 34.6 g. carbohydrates, 3.5 g. fiber, 0 mg. cholesterol, 303 mg. sodium Polenta with Ratatouille Makes 6 servings If you don't have time to make the ratatouille, serve the polenta with plain tomato sauce, pesto sauce, or steamed veggies. By itself, the ratatouille can be eaten cold, ladled over rice or pasta, or rolled up in tortillas. Ratatouille 2 large onions, chopped 6 cloves garlic, minced ¼ - ½ cup water or vegetable broth 8 shiitake mushrooms, sliced (optional) 2 cups eggplant, cubed 2 cups zucchini and/or yellow squash, cubed 1 large green, sweet red, or yellow pepper, chopped 2½ cups crushed or chopped fresh tomatoes or 27 ounces canned chopped tomatoes ¼ cup red wine or nonalcoholic red wine (optional) ½ teaspoon dried oregano ¼ cup chopped fresh basil or 1 tablespoon dried basil 2 tablespoons chopped fresh parsley 1 tablespoon soy sauce Dash of ground black pepper Polenta 6 cups water 2 cups polenta or coarse yellow cornmeal ½ teaspoon salt 1/8 teaspoon ground black pepper Soy Parmesan cheese (optional) To make the ratatouille: In a large nonstick skillet, cook the onions and garlic in 2 to 3 tablespoons of the water or broth for about 5 minutes. Add the mushrooms (if using) and cook for 3 to 4 minutes. Add the eggplant, zucchini or squash, green or sweet pepper, tomatoes, wine (if using), and oregano. Cover and simmer for 20 minutes, or until the vegetables are tender. Add the basil, parsley, soy sauce, and black pepper to taste. To make the polenta: In a large saucepan over high heat, bring the water to a boil. Slowly add the polenta while stirring with a whisk. Add the salt and pepper. Reduce the heat to low and simmer for 25 minutes, stirring frequently. Serve a large dollop of polenta on each plate. Top with the ratatouille and a small amount of the Parmesan (if using). Per serving: 211 calories, 2 g. fat, 6.2 g. protein, 45.3 g. carbohydrates, 8.8 g. fiber, 0 mg. cholesterol, 541 mg. sodium Shepherd's Pie Makes 6 servings This dish is somewhat involved but well worth the effort. Instead of the vegetables listed in the recipe, you can use 3 cups of whatever mix you have available. The method of preparing tofu that is described here can be used for other dishes such as chilis and casseroles. 4 large all-purpose potatoes, peeled and cubed ½ cup soy or rice milk ½ teaspoon salt 1 large onion, chopped ½ cup vegetable broth or water 3 - 4 cloves garlic, minced 2 ribs celery, chopped 1 large carrot, chopped 1 cup peas, fresh or frozen and thawed 1 medium zucchini, chopped ¾ cup fresh or frozen and thawed cut green beans or corn ½ teaspoon dried basil ½ teaspoon dried oregano 1 pound tofu, prepared for recipe (see note) 1½ tablespoons soy sauce Preheat the oven to 350ºF. Coat a 13" X 9" baking dish with nonstick spray. Place the potatoes in a large saucepan and cover with water. Over high heat, bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until tender. Drain the potatoes and place in a bowl with the soy or rice milk and salt. Mash with an electric mixer or potato masher. Set aside. Meanwhile, coat a large nonstick skillet with nonstick cooking spray. Cook the onion in 2 tablespoons of the broth or water over medium heat for 5 minutes, or until soft. Add the garlic, celery, carrot, peas, zucchini, green beans or corn, basil, and oregano. Cook for 5 minutes, adding more broth or water if necessary. Add the remaining broth or water and the tofu and soy sauce. Reduce the heat to low, cover and cook for 5 minutes, or until the vegetables are tender. Pour the mixture into the prepared baking dish. Spread the mashed potatoes on top of the vegetables. Bake for 25 minutes, or until lightly browned. Per serving: 187 calories, 3.9 g. fat, 11.6 g. protein, 29.6 g. carbohydrates, 4.3 g. fiber, 0 mg. cholesterol, 494 mg. sodium Notes: Here are two ways to prepare tofu for recipes. The first method is to freeze the tofu. This is an excellent way to remove the water from the tofu, making it more dense and chewy. Drain the tofu and place in a plastic food storage bag or plastic wrap. Freeze overnight, or for at least 10 hours. Remove the tofu from the freezer and place it in warm water for 10 minutes. Then remove the tofu from the water, discard the plastic, and place the tofu in a dish towel or cheesecloth. Hold it over the sink, between the palms of your hands, and press until all of the water is released. A second method is to crumble the tofu and drop it into a pot of boiling water. After boiling for 1 minute, pour the tofu and water into a colander lined with cheesecloth. Twist and squeeze the cheesecloth to remove as much liquid as possible. Desserts Dinner without dessert? Perish the thought. In fact, you can end any meal sweetly with one of the following treats. They're guaranteed to please even the sweetest of sweet tooths. Sebastopol Apple Crisp Makes 8 servings Sebastopol, where our family lives, is known throughout
northern California as apple country. We find the aroma of apples filling
our kitchen quite irresistible. The ground walnuts give this dessert an
added richness while providing extra 1½ cups rolled oats 1 cup whole-wheat pastry flour 1 teaspoon ground cinnamon ¼ teaspoon salt ½ cup walnuts, finely ground 2 tablespoons soy or walnut oil 1/3 cup maple syrup 4 cups sliced apples Juice of one lemon ½ cup water Preheat the oven to 350ºF. In a large bowl, combine the oats, flour, cinnamon, salt, and walnuts. Add the oil and maple syrup and mix well. Place half the apples in a 9" pie pan or an 8" X 8" baking dish. Pour half the lemon juice over them and top with half the oat mixture. Place the remaining apples and lemon juice over the oat mixture. Sprinkle with the remaining oat mixture. Pour the water over the crisp. Bake for about 30 minutes, or until the apples are tender when pierced by a fork. Per serving: 241 calories, 7.7 g. fat, 5.9 g. protein, 40.8 g. carbohydrates, 4.3 g. fiber, 0 mg. cholesterol, 82 mg. sodium Berry Banana Sorbet Makes 4 servings We keep frozen bananas and berries (organic, of course) on hand so we can quickly whip up this treat for an after-dinner sweet tooth attack. The creamy texture of the sorbet belies the fact that it contains no dairy products and almost no fat. 2 frozen bananas 2 cups frozen berries 2 tablespoons soy or rice milk, or juice Remove the bananas from the freezer and let sit for about 5 minutes, until they begin to thaw a little. Cut the bananas into chunks. Place in the food processor with the berries and milk or juice. Process until smooth. Per serving: 54 calories, 0.3 g. fat, 0.7 g. protein, 13.5 g. carbohydrates, 1.9 g. fiber, 0 mg. cholesterol, 2 mg. sodium Melon-Peach Sorbet Makes 4 servings For variety, try using mango chunks, berries, or pineapple chunks in place of the peaches or melon. Add a little bit of grated lemon or orange peel for an extra-tangy flavor. 3 tablespoons honey or frozen juice concentrate ½ cup hot water 1 cup peeled, sliced peaches 1 cup melon chunks, such as honeydew or cantaloupe Dissolve the honey or juice concentrate in the hot water. Combine the peaches and melon in a blender or food processor and puree. Place in a 13" X 9" baking dish. Stir in the honey or juice mixture. Place in the freezer for at least 4 hours. To serve, cut the frozen mixture into 1½" pieces. Place in the blender or food processor and process until smooth. Per serving: 82 calories, 0.1 g. fat, 0.5 g. protein, 21.4 g. carbohydrates, 1.1 g. fiber, 0 mg. cholesterol, 6 mg. sodium Spicy Fruit Compote Makes 6 servings Fruity and intensely seasoned, this compote provides the perfect antidote to a craving for sweets. Its flavors seem especially appropriate for fall and winter. 1 orange, quartered 2 cups apple cider 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground ginger 1/8 teaspoon ground cloves 4 dried, pitted prunes + ½ cup 1 apple, cored and cut into chunks 1 cup fresh or canned and drained pineapple chunks 2 fresh peaches, cut into slices, or 2 cups frozen and thawed peach slices ½ cup nonfat plain yogurt (optional) Chop one quarter of the orange, including the peel. Put the chopped orange, apple cider, cinnamon, nutmeg, ginger, cloves, and 4 prunes in a blender or food processor and process until smooth. Peel and coarsely chop the remaining 3 orange quarters. In a large saucepan over high heat, bring the blended mixture, chopped orange, apple, and remaining prunes to a boil. Reduce the heat to low, cover, and simmer for 5 minutes, stirring occasionally. Add the pineapple and peaches to the pan and remove from the heat. Serve hot or refrigerate to serve cold. Top with a dollop of yogurt (if using). Per serving: 131 calories, 0.4 g. fat, 1.1 g. protein, 26.4 g. carbohydrates, 3.2 g. fiber, 0 mg. cholesterol, 1 mg. sodium Cinnamon-Baked Apples Makes 4 These baked apples make a perfect ending to most any meal. They're easy to make, too: Pop them in the oven before you sit down to eat, and by the time you're done, they will be, too. 4 large apples, cored 4 tablespoons raisins 1 teaspoon ground cinnamon ½ cup apple juice or water Preheat the oven to 350ºF. Place the apples in an 8" X 8" baking dish. Put 1 tablespoon of the raisins in the hollowed core of each apple. Sprinkle with the cinnamon and pour the juice or water over the apples. Cover with a lid and bake for 40 minutes, or until the apples are tender when pierced with a fork. Per apple: 124 calories, 0.6 g. fat, 0.6 g. protein, 32.4 g. carbohydrates, 3.6 g. fiber, 0 mg. cholesterol, 3 mg. sodium |