The sauce: This is the fun part! I try to have sauces or dressings prepped in advance. Because the recipes in this book are so healthy and low in fat and calories, with many of them you can use a double serving if you like things super saucy. Some of my favorite all-around sauces are Green G.o.ddess Garlic Dressing, Sanctuary Dressing, Silky Chickpea Gravy, Carrot-Ginger Dressing, and Caesar Chavez Dressing. This is the fun part! I try to have sauces or dressings prepped in advance. Because the recipes in this book are so healthy and low in fat and calories, with many of them you can use a double serving if you like things super saucy. Some of my favorite all-around sauces are Green G.o.ddess Garlic Dressing, Sanctuary Dressing, Silky Chickpea Gravy, Carrot-Ginger Dressing, and Caesar Chavez Dressing.
Then there"s the actual bowl. Can you eat your bowl on a plate? No! Well, maybe. But part of the fun of bowls is the actual bowl. It"s a casual meal, so pick oversize bowls that you can fit on your lap or take outside to eat on the porch or fire escape. They should have plenty of s.p.a.ce for filling with veggies and tossing around your ingredients as you see fit. I love ceramic bowls, either vintage ones or yuppy ones from Crate and Barrel.
Fill your bowl to the brim and it will spill. Keep sharpening your knife and it will blunt. Fill your bowl to the brim and it will spill. Keep sharpening your knife and it will blunt. - -Lao Tzu BOWLS To Go
Because all of the ingredients taste great at room temperature, bowls make an excellent lunch to go. You can either pack all the elements bento box style, in individual compartments, or just place everything but the sauce in Tupperware. The sauce, of course, will go in a little container. If you store your lunch in the fridge, take it out about an hour before you"re ready to eat, just to get the chill off it. Mix together, pour the sauce on, and bon appet.i.t!
Mexicana Kale Bowl Brown rice, black beans, steamed kale, steamed sweet potato, Red Velvet Mole Red Velvet Mole (page 134), chopped fresh cilantro (page 134), chopped fresh cilantro
Supergreen Bowl Quinoa, steamed kale and broccoli, edamame,
Green G.o.ddess Garlic Dressing (page 26), chopped fresh parsley and chives (page 26), chopped fresh parsley and chives
Peanut-Lime Tempeh Bowl Quinoa, steamed broccoli, sauteed tempeh, Peanut-Lime Dragon Dressing Peanut-Lime Dragon Dressing (page 34) (page 34)
Nori Bowl Brown rice, steamed broccoli, azuki beans, Carrot-Ginger Dressing Carrot-Ginger Dressing (page 52), shredded nori. (page 52), shredded nori.
Mediterranean Bowl Bulgur, roasted cauliflower, chickpeas, Caesar Chavez Dressing Caesar Chavez Dressing (page 43) (page 43)
Romes...o...b..wl Quinoa, white beans, grilled zucchini, Romesco Dressing Romesco Dressing (page 47) (page 47)
Vegan Bowl All the bowls are vegan of course, but this one is especially so: brown rice, baked tofu, steamed kale, Caesar Chavez Dressing Caesar Chavez Dressing (page 43) (page 43)
Soba Bowl Soba noodles, steamed broccoli and zucchini, black beans, Green Onion-Miso Vinaigrette Green Onion-Miso Vinaigrette (page 21) (page 21)
Gravy Bowl Brown rice, baked tempeh, steamed kale, and Silky Chickpea Gravy Silky Chickpea Gravy (page 56) (page 56) [image]
The Importance of Eating Sandwich SANDWICHES & WRAPS.
FOR THE ANTIFORK SET. I DON"T THINK I REALLY NEED TO TOUT the benefits of handheld food, do I? This section is great for ideas on what to do with leftovers, or for those times when you want to drag a loved one to the park and have a picnic.
Sandwiches get a bad rap for diets, but if you use the right ingredients they can fit right into your lifestyle. The solution to unhealthy, dream-crushing sandwiches are whole-grain breads; the luscious sauces and dressings from this here book, instead of crazy-holy cow 14 grams offat in one tablespoon of mayo; lots of fresh veggies; and a little ingenuity.
For the wraps, we choose 12-inch whole wheat tortillas, but there are many gluten free options out there, too. Wraps taste best when they"ve been warmed up just a tad, because they can be kind of stiff coming out of the fridge. It isn"t mandatory, but if you"ve got the time, microwave or steam your wrap for about 30 seconds before a.s.sembling.
How to wrap with authority:
Breakfast Sandwich A cla.s.sic! Eat this baby on the run. You"ll look cool carrying it and you"ll keep yourself full until lunchtime.
Toasted whole wheat English m.u.f.fin spread with 2 tablespoons Toasted whole wheat English m.u.f.fin spread with 2 tablespoons Caesar Chavez Dressing Caesar Chavez Dressing (page 43), cup (page 43), cup Curry Scrambled Tofu with Wilted Arugula Curry Scrambled Tofu with Wilted Arugula (page 156), topped with four strips (page 156), topped with four strips Eggplant Bacon Eggplant Bacon (page 42). (page 42). Cashew Miso Mayo Cashew Miso Mayo MAKES 8 TABLESPOONS * ACTIVE TIME: 7 MINUTES * TOTAL COOKINC TIME: 7 MINUTES MAKES 8 TABLESPOONS * ACTIVE TIME: 7 MINUTES * TOTAL COOKINC TIME: 7 MINUTES[image] I If you"re looking for something creamy to spread onto your sandwiches then you"ve come to the right place. I take my mayo seriously, and this has all but completely replaced store-bought vegan mayonnaise for me, so you know I am not messing around. I"ll still keep some store-bought in the fridge for special potato salad occasions, but really, at over 10 grams of fat per tablespoon, what"s the point? Note though, this is cashew miso mayo, and although it"s thoroughly scrumptious it doesn"t taste exactly like mayo, so it"s great for replacing it in things like sandwiches and salads, but don"t expect it to taste exactly the same. Do expect creaminess from the cashews, depth of flavor from the miso and tanginess from apple cider vinegar. And also expect killer BLTs. NOTE: To make it easier to get the mayo smooth, soak the cashews in water for at least an hour. Then drain and they"re ready to use. NOTE: To make it easier to get the mayo smooth, soak the cashews in water for at least an hour. Then drain and they"re ready to use. cup raw cashews cup raw cashews cup red miso cup water 1 tablespoon apple cider vinegar Place everything in a small food processor and blend like the d.i.c.kens. If you only have a large food processor, consider doubling the recipe so that you get the volume you need to really get this whipped up good. Depending on your processor, it might take up to 5 minutes to really get the cashews smooth. Place everything in a small food processor and blend like the d.i.c.kens. If you only have a large food processor, consider doubling the recipe so that you get the volume you need to really get this whipped up good. Depending on your processor, it might take up to 5 minutes to really get the cashews smooth.
PER SERVING (1 TABLESPOON): Calories: 35 Calories: 35 Calories from fat: 20 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 4 g Fiber: 0 g Sugars: 2 g Protein: 1 g Cholesterol: 0 mg Sodium : 125 mg Vitamin A: 0% Vitamin C: 0% Calcium: 0% Iron: 0% Buffalo Wrap Hot and spicy tempeh is tempered by cool and creamy coleslaw. You don"t have to be in a sports bar to eat this, but for the first time in your life, they wouldn"t laugh you out of there. On second thought, they probably would.
cup cup Buffalo Tempeh Buffalo Tempeh (page 161), cup (page 161), cup Cool Cool Slaw Slaw (page 38) in a wrap. (page 38) in a wrap.
Hummus Among Us Wrap Yes, I eat hummus every day. Yes, it"s embarra.s.sing. Now you have a discreet wrap in which you can eat your hummus in peace, away from the world"s harsh glaring judgmental eye.
cup cup Hummus Hummus (page 137), any variation, wrapped up with cup chopped romaine lettuce, drizzled with 2 tablespoons (page 137), any variation, wrapped up with cup chopped romaine lettuce, drizzled with 2 tablespoons Balsamic Vinaigrette Balsamic Vinaigrette (page 17), sliced tomato, cuc.u.mber, and red onion. (page 17), sliced tomato, cuc.u.mber, and red onion.
Open-Faced Portobello Reuben A Jewish deli staple; ifyou"re a fan oftangy, juicy, and messy on rye, then the Reuben is for you.
Grilled Portobellos Grilled Portobellos (page 103) on one slice toastedrye bread, spread with 2 tablespoons (page 103) on one slice toastedrye bread, spread with 2 tablespoons Caesar Chavez Dressing Caesar Chavez Dressing (page 43) and 1 teaspoon ketchup, topped with cup sauerkraut, served with a pickle on the side. (page 43) and 1 teaspoon ketchup, topped with cup sauerkraut, served with a pickle on the side.
The Moskowitz Club Wrap The Moskowitz Club is an elite place where you get to eat absolutely everything you"ve ever wanted in one wrap.
Wrap up four pieces Wrap up four pieces Baked Tofu Baked Tofu (page 144), 6 pieces (page 144), 6 pieces Eggplant Bacon Eggplant Bacon (page 42), cup chopped romaine lettuce, cup sprouts, cup shredded lettuce, sliced red onions, sliced pickles, and 2 tablespoons (page 42), cup chopped romaine lettuce, cup sprouts, cup shredded lettuce, sliced red onions, sliced pickles, and 2 tablespoons Cashew-Miso Mayo Cashew-Miso Mayo (see sidebar). (see sidebar).
Caesar Chavez Wrap I can"t get enough of Caesar salad; we are in a completely codependent relationship. Having a way to take it with me only makes things worse.
Toss together 1 cup romaine lettuce with cup sauteed Toss together 1 cup romaine lettuce with cup sauteed Surefire Seitan Surefire Seitan (page 262), 2 tablespoons sliced black olives, and 3 tablespoons (page 262), 2 tablespoons sliced black olives, and 3 tablespoons Caesar Chavez Dressing Caesar Chavez Dressing (page 43). Wrap up in whole wheat wrap. (page 43). Wrap up in whole wheat wrap.
Bee Ell Tees This sandwich makes me feel like I"m sitting in a luncheonette, on one of those stools at the counter that you would spin around on as a kid until you got dizzy and fell off and broke something and had to be taken to the hospital. Or maybe it just makes me feel like I"m eating a really satisfying BLT!
For the bread you can use two slices whole wheat bread, or two slices of a thin whole wheat bun, sometimes called a sandwich thin (they only have 100 calories), or for even less calories, a whole wheat pita (that comes in at 60 calories). 1 tablespoon Cashew-Miso Mayo Cashew-Miso Mayo (see sidebar) on each slice, layered with romaine lettuce, six slices (see sidebar) on each slice, layered with romaine lettuce, six slices Eggplant Bacon Eggplant Bacon (page 42), and a slice of tomato. (page 42), and a slice of tomato.
Thanksgiving Leftovers Wrap I got this idea from my favoritest vegetarian sandwich shop, S"nice, in NYC. You can eat it warm, but it"s also perfectly delicious at room temperature.
1 cup Veggie Potpie Stew Veggie Potpie Stew (page 251), cup cranberry sauce, rolled up in a wrap. (page 251), cup cranberry sauce, rolled up in a wrap.
Falafel Wrap This makes perfect sense, because many falafel houses do serve their falafels as wraps. The Green G.o.ddess Garlic Dressing is a nice touch for its hint of tahini, but it"s not totally necessary if you don"t have any prepared.
4 4 Falafel Falafel patties (page 121), cup anyvariatation patties (page 121), cup anyvariatation Hummus Hummus (page 137), cup shredded lettuce, cup chopped tomato, sliced red onion. Optional: cup (page 137), cup shredded lettuce, cup chopped tomato, sliced red onion. Optional: cup Green G.o.ddess Garlic Dressing Green G.o.ddess Garlic Dressing (page 26). (page 26).
Wrapper"s Delight If you check out the prepared foods in the deli case at Whole Foods Market, you"ll see that anything and everything can be thrown into a wrap and they"ll charge you $5.99 for the pleasure! So don"t be afraid to wrap things that seem unconventional to you; convention has to start somewhere. Many of the stews in this book translate perfectly into wraps; just make sure that they are cold or at room temperature when you wrap them, so that they"re good and thick.
Some suggestions: 2nd Ave. Vegetable Korma (page 226) (page 226) Curried Chickpeas & Greens (page 228) (page 228) Cla.s.sic Black Bean & Veggie Chili (page 236) (page 236) Portobello Pepper Steak Stew (page 247) (page 247) Moroccan Chickpeas & Zucchini (page 249) (page 249) Kidney Bean and b.u.t.ternut Jamba Stew (page 256) (page 256)
Taco Night Tacos are sneaky little guys. They seem kind of decadent and potentially greasy, but really, what you"ve got here is lots of scrumptious and satisfying whole foods: some healthy corn tortillas, fresh veggies, and legumes. They"re also perfect for entertaining, because everyone can take as much as they want; no need to go overboard just because everyone else is. And hey, if you do decide it"s a night for going overboard, tacos are not a bad way to do it.
Must-haves for Taco Night: Corn tortillas Corn tortillas Shredded lettuce Shredded lettuce Guacamame Guacamame (page 23) (page 23) Unfried Refried Beans (page 136) (page 136) Chili-Lime-Rubbed Tofu (page 155) (page 155) Portobello Chimichurri (page 104) (page 104) Steamed Plantains (page 129) (page 129) Fresh Tomato Salsa Dressing (page 23) (page 23) Potato Toppings What could be simpler than baking a potato, splitting it in two, topping it off, and calling it dinner? Baked potatoes make so much sense when you"re looking for low fat, filling, and easy. And, come on, who doesn"t love a potato? You can really become a potato artist by combining different sauces, veggies, and beans to top off your taters.
To bake russet potatoes, preheat the oven to 350F, scrub the potatoes clean, poke with a fork a dozen times, and wrap with tin foil. An average-size potato takes about an hour in the oven. Bake a bunch of potatoes at the beginning of the week and keep them on hand to reheat.
Some of my favorite potato toppings are: Steamed broccoli, Easy Breezy Cheezy Sauce Easy Breezy Cheezy Sauce (page 173), and (page 173), and Eggplant Bacon Eggplant Bacon (page 42) (page 42) Surefire Seitan (page 262), (page 262), Sauteed Kale Sauteed Kale (page 89) and (page 89) and Silky Chickpea Gravy Silky Chickpea Gravy (page 56) (page 56) Roasted Cauliflower (page 179) and (page 179) and Sanctuary Dressing Sanctuary Dressing (page 29) (page 29) Black Beans, sauteed spinach, and Red Velvet Mole Red Velvet Mole (page 134). (page 134).
Buffalo Tempeh (page 161), (page 161), Caesar Chavez Dressing Caesar Chavez Dressing (page 43), and grilled zucchini. (page 43), and grilled zucchini.
ACKNOWLEDGMENTS.
Thank you to my a.s.sistants throughout the book!
Jenny "Hot Rod" Hinshaw, for slicing, dicing (and watching the kitties!) Lauren Fitzgerald for her amazing palate and knife skills Amy Gedgaudas for cooking her weight in curry
Also a special thanks to Seth Wood for the beautiful cover art and ill.u.s.trations.
Clara Ridabockfor help with the Paprikas photo Virgnia Payne for cooking a ton for the food photos Lexa Walsh, for being a great neighbor and making lots of yucca Kittee Berns for cooking for some food photos, love you!
And as always, thanks to my agent Marc Gerald and the Agency Group, my publisher Katie McHugh at Perseus and production manager Christine Marra.
For this cookbook, testers really needed to give their all. It wasn"t enough to know that a recipe worked and tasted good, but since this book was all about diet and healthiness, testers had to go above and beyond. Did it keep them full? How was the portion size? Did it work with their diet plan? Testers were so diligent in their answering of these questions and so helpful with their feedback. This book would be nothing without them! Thank you guys!
Lucy Allbaugh Mich.e.l.le Citrin Raelene Coburn Allicia Cormier Mike Crooker & Liz Bujack Jess DeNoto Tiffaney Dugan Megan Duke Chris Duvall Melisser Elliott Ryan Full Paula Gross Cara Heberling Eryn Hisc.o.c.k Anna Hood Teressa Jackson Fay Kahn Angelina Kelly Carla Kelly Jocelyn Kimmel Jenny Kopanic Kim Lahn Megan McClellan Jennifer McVea Rachel Lawrence Middleton Allison Nordahl Rebecca Padrick Thalia C. Palmer Carol Perryman Patrizia Pipitone Stephanie Roy Dayna Rozental Luciana Rushing Amanda Sacco Rosemary Savoia Rebecca Schaffer Molly Tanzer Megan Smythe Todd Jackie Topol Theresa Victor Claudia Weber Shanell Dawn Williams Kirstin Wilson Mat Winser Angela White Danielle Leda White Liz Wyman
APPENDIX: RECIPES BY ICON.
[image]GLUTEN FREE RECIPES Full-On Salads Everyday Chickpea-Quinoa Salad 16 Spicy Blue Potato & Corn Salad 18 Sushi Roll EdamameSalad 20 Big Fat Taco Salad 22 G.o.ddess Nicoise 25 Sanctuary Chef Salad 28 Quinoa Salad with Black Beans & Toasted c.u.min Seeds 31 Pad Thai Salad 33 Warm Mushroom Salad with Cranberries 35 Cool Slaw 38 Catalan Couscous Salad with Pears 47 Trattoria Pasta Salad with White Beans 49 Spinach-Strawberry Salad 51 DRESSINGS DRESSINGS Balsamic Vinaigrette 17 Balsamic Vinaigrette 17 Fresh Tomato Salsa Dressing 23 Guacamame 23 Green G.o.ddess Garlic Dressing 26 Sanctuary Dressing 29 Peanut-Lime Dragon Dressing 34 Creamy Horseradish Dressing 36 Caesar Chavez Dressing 43 Romesco Dressing 47 Sun-Dried Tomato-Walnut Dressing 50 Carrot-Ginger Dressing 52 Totally Stuffed Sides Cauliflower Mashed Potatoes (Caulipots) 54 Mashed Yuca with Cilantro & Lime 57 Ginger Mashed Sweet Potatoes 1 Apple 63 Brussels Sprout-Potato Hash 65 Polenta Stuffing 66 Cranberry-Cashew Biryani 67 Sauteed Kasha & Mushroom with Dill 73 Quinoa Puttanesca 75 Soft Broccoli Polenta 77 Ethiopian Millet 78 b.u.t.ternut Coconut Rice 80 Tamarind Quinoa 84
Rub-Your-Tummy Veggies Garlicky Mushrooms & Kale 89 Jerk Asparagus 91 Shaved Brussels Sprouts 92 Pineapple Collards 93 Creamed Corn 94 Mushroom Tibs 95 Coriander Mushrooms with Cherry Tomatoes 102 Sweet & Salty Maple Baby Carrots 105 Five-Spice Delicata Squash 106 Sauteed Escarole 107 Yeabesha Gomen (Stewed & Sauteed Collards) 109 Curried Cabbage & Peas 11
Main Event Beans Hottie Black-Eyed Peas & Greens 119 Baked Falafel 121 Forty-Clove Chickpeas & Broccoli 125 Caribbean Curried Black-Eyed Peas with Plantains 129 Black Bean, Zucchini, & Olive Tacos 131 Mango BBQ Beans 133 Black Beans in Red Velvet Mole 134 Unfried Refried Beans 136 Hummus & Friends 137
Sink-Your-Teeth-Into Tofu & Tempeh Masala Baked Tofu 146 Broiled Blackened Tofu 147 Tofu Chimichurri 150 Curried Scrambled Tofu with Wilted Arugula 56 Red Wine & Kalamata Tempeh 157
Talk Pasta to Me (& Noodles!) Edamame Pesto 175 Mom"s Marinara 193
Soul-Satisfying Soups LotsaVeggie Lentil Soup 198 Ceci-Roasted Red Pepper Soup 200 b.u.t.ternut-Apple Soup 202 Bistro Broccoli Chowder 204 Arabian Lentil & Rice Soup 206 Tortilla Soup 208 Cauliflower Pesto Soup 210 Caldo Verde with Crumbled Tempeh 212 Manhattan Glam Chowder 214 Yam & Black Bean Soup with Orange & Cilantro 216 Summer Lovin" Curried Corn & Veggie Chowder 217 Red Lentil & Root Veggie Dal 219 Peruvian Purple Potato Soup 221 Smoky Split Pea Soup 223
Comfort Curries, Chilies, & Stews 2nd Avenue Vegetable Korma 226 Curried Chickpeas & Greens 228 Eggplant-Chickpea Curry 230 Potato-Spinach Curry 232 Cla.s.sic Black Bean Veggie Chili 236 Chipotle Chili with Sweet Potatoes & Brussels Sprouts 238 Chili Verde con Papas 240 Lentil & Eggplant Chili Mole 242 Quinoa, White Bean, & Kale Stew 245 Moroccan Chickpeas & Zucchini 249 Smoky Tempeh & Greens Stew 254 Kidney Bean & b.u.t.ternut Jamba Stew 256 Eggplant Provencal 260 [image]GLUTEN FREE RECIPES (when subst.i.tuting an ingredient, as noted) (when subst.i.tuting an ingredient, as noted)
Full-On Salads Wild Rice Salad with Oranges & Roasted Beets 39 Caesar Salad with Eggplant Bacon 42 Vietnamese Rice Noodle Salad with Grilled Tofu 45 DRESSINGS DRESSINGS.
Orange-Sesame Vinaigrette 41 Totally Stuffed Sides Silky Chickpea Gravy 56 Unfried Fried Rice 70 Bhutanese Pineapple Rice 72
Rub-Your-Tummy Veggies Green Beans with Thai Basil 98 Orange-Scented Broccoli 100 Eggplant Dengaku 101 Grilled Portobellos 103
Main Event Beans Upside-Down Lentil Shepherd"s Pie 117 Mushroom & Cannellini Paprikas 127
Sink-Your-Teeth-Into Tofu & Tempeh Basic Baked Tofu (or Tempeh) 144 Lettuce Wraps with Hoison-Mustard Tofu 153 Chili-Lime-Rubbed Tofu 155 Tamarind BBQ Tempeh & Sweet Potatoes 159 Buffalo Tempeh 161
Talk Pasta to Me (& Noodles!) Fusilli Roasted Veggie Primavera 167 Pasta con Broccoli 169 Spinach Linguine with Edamame Pesto 174 Pasta de los Angeles 177 Lasagna with Roasted Cauliflower Ricotta & Spinach 179 Miso Udon Stir-fry with Greens & Beans 182 Pasta e f.a.gioli with Spinach 185 Curry Laksa 186 Creamy Mushroom Fettuccine 188 Cajun Beanb.a.l.l.s & Spaghetti 190 Black-Eyed Pea & Tempeh Beanb.a.l.l.s 191