PER SERVING ( RECIPE): ( RECIPE): Calories: 290 Calories from fat: 45 Total fat: 5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 52 g Fiber: 8 g Sugars: 6 g Protein: 10 g Cholesterol: 0 mg Sodium: 480 mg Vitamin A: 15% Vitamin C: 35% Calcium: 8% Iron: 15% Option: cup of toasted walnuts adds 65 calories, 6 grams of fat, 0.5 grams of saturated fat, and 1 gram of fiber.
Forget that tired old pasta salad Aunt Gertrude brings to the family reunions-this salad is where it"s at! No mayo required. The Sun-dried Tomato-Walnut Dressing gives up plenty of flavor, beans keep you stuffed, and arugula gives you that trattoria feel. So tell Aunt Gertrude she"s fired, but could she get you some freshly ground black pepper before she leaves? You can use jarred roasted red peppers or one red bell pepper you roast yourself.
8 ounces sh.e.l.l-shaped brown rice pasta 8 ounces sh.e.l.l-shaped brown rice pasta 1 (15-ounce) can great northern beans, drained and rinsed 4 cups arugula 1 small red onion, sliced thinly cup chopped roasted red pepper cup pitted kalamata olives, chopped in half Salt Freshly ground black pepper 1 recipe Sun-dried Tomato-Walnut Dressing Sun-dried Tomato-Walnut Dressing (recipe follows) (recipe follows) First, cook the pasta al dente in salted water according to the package directions. Drain in a colander and rinse with cold water, then place in the fridge to cool completely.
Once the pasta has cooled, toss all the ingredients together in a large mixing bowl. Keep chilled until ready to eat.
TIP TIP If it works out for your personal food plan for the day, throw cup of toasted walnut halves into the mix. If it works out for your personal food plan for the day, throw cup of toasted walnut halves into the mix.
Sun-dried Tomato-Walnut Dressing SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]
PER SERVING (ABOUT 3 (ABOUT 3.
TABLESPOONS):.
Calories: 40 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 4 g Fiber: <1 g="" sugars:="" 3="" g="" protein:="" 1="" g="" cholesterol:="" 0="" mg="" sodium:="" 360="" mg="" vitamin="" a:="" 0%="" vitamin="" c:="" 2%="" calcium:="" 0%="" iron:="" 2%="" i="" love="" the="" zesty="" flavor="" of="" sun-dried="" tomatoes="" but="" don"t="" love="" that="" they="" are="" usually="" packed="" in="" lots="" of="" oil.="" this="" dressing="" depends="" on="" walnuts="" instead="" of="" oil,="" and="" loose="" sun-dried="" tomatoes="" that="" are="" only="" packed="" in,="" well,="" air!="" love="" the="" zesty="" flavor="" of="" sun-dried="" tomatoes="" but="" don"t="" love="" that="" they="" are="" usually="" packed="" in="" lots="" of="" oil.="" this="" dressing="" depends="" on="" walnuts="" instead="" of="" oil,="" and="" loose="" sun-dried="" tomatoes="" that="" are="" only="" packed="" in,="" well,="">
cup sun-dried tomatoes (bought in dried form, not packed cup sun-dried tomatoes (bought in dried form, not packed in oil) 3 tablespoons walnuts teaspoon fennel seeds 2 tablespoons chopped shallot cup water cup balsamic vinegar 1 teaspoons Dijon mustard teaspoon salt A few pinches of freshly ground black pepper teaspoon dried marjoram First, rehydrate the tomatoes. Place them in a bowl and submerge in warm water. Let them soak for about 15 minutes, then drain.
Meanwhile, toast the walnuts. Preheat a small, heavy-bottomed pan over medium heat. Toss in the walnuts and toast them, stirring often, for about 7 minutes. They should be varying shades oftoasty brown, and smell walnutty. Transfer immediately to a food processor.
Pulse the walnuts and fennel seeds to chop finely. Add the remaining ingredients, except for the marjoram, and puree until relatively smooth. Add the marjoram and pulse a few times to get it integrated. Keep the dressing refrigerated in a tightly sealed container for up to 5 days until ready to use.
Strawberry-Spinach Salad MAKES 4 SERVINGS * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 15 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 160 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 26 g Fiber: 4 g Sugars: 10 g Protein: 8 g Cholesterol: 0 mg Sodium: 590 mg Vitamin A: 150% Vitamin C: 140% Calcium: 15% Iron: 30% This is a simple and cla.s.sic combination: sweet strawberries and earthy spinach, tied together by balsamic vinaigrette. It"s the perfect summer salad! I love a little crunch in this salad, so the sunflower sprouts make a nice addition. You can also opt to add a tablespoon of toasted almonds to your serving, if you like. A package of baby spinach makes this super convenient, but the weight of the bags vary, so if yours is only 12 or 14 ounces, don"t sweat it!
1 pound baby spinach leaves, washed well 1 pound baby spinach leaves, washed well 1 pint strawberries, hulled and sliced thinly 1 recipe Balsamic Vinaigrette Balsamic Vinaigrette (page 17) (page 17) 2 cups sunflower sprouts In a large mixing bowl, combine the spinach, strawberries, and dressing. Toss together using tongs until well coated. Place on plates and top with sprouts. That"s all she wrote.
Carrot-Ginger Dressing MAKES 8 SERVINGS * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 30 MINUTES [image]
PER SERVING (ABOUT CUP) (ABOUT CUP).
Calories: 35 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 6 g Fiber: 1 g Sugars: 3 g Protein: 0 g Cholesterol: 0 mg Sodium: 105 mg Vitamin A: 140% Vitamin C: 8% Calcium: 0% Iron: 0% This is a great go-to dressing for a plain old garden salad. Add chickpeas, tofu ... whatever you love in salad. I typically do red onion, fresh sliced mushrooms, tomato, cuc.u.mber ... ya know, salad stuff. Boiling the carrots make them a flavorful, creamy, and colorful base for a dressing. I also love this as a thick sauce for a bowlful of steamed veggies, beans, and brown rice. It keeps well for at least 5 days, too. I don"t get sick of it so I use it all week.
pound carrots, peeled and sliced inch thick pound carrots, peeled and sliced inch thick 2 tablespoons chopped white onion 1 tablespoon minced fresh ginger 1 clove garlic cup freshly squeezed lime juice cup water, plus extra for thinning 1 tablespoon red wine vinegar 2 teaspoons toasted sesame oil 1 teaspoon light agave nectar teaspoon salt First, we shall boil the carrots. Place them in a 2-quart pot and cover with water. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook until the carrots are tender, about 15 minutes. Drain and run under cold water, then set aside.
Place the remaining ingredients in a food processor and pulse a few times to get the garlic chopped. Transfer the carrots to the food processor (it"s okay if they"re a bit warm). Blend until very smooth, sc.r.a.ping down.
CHAPTER 2.
Totally Stuffed Sides WHAT EXACTLY IS A SIDE DISH? WHEN EATING A PLANT-BASED diet, you"re already kind of eating a diet comprised of what Americans think of as side dishes. So for the purposes of this book, sides are mostly grains and starchy, carby items that, with a little love, and maybe a few beans, can be miraculously transformed into main dishes. Side dishes don"t need to be elaborate-in fact, oftentimes a scoop of plain old brown rice will get the job done. But these recipes are for when you want to go just a step beyond that.
Carbohydrates don"t have to mean empty calories. Notin the least! Here you will find whole-grain dishes based on rice, quinoa, barley, and other grains that might be new to you, such as kasha, millet, and bulgur.
Also included here are comfort carbs, such as mashed potatoes cut with cauliflower, and sweet potatoes mashed with apple. Stuff that you wanna douse with gravy or barbecue sauce. Side dishes don"t have to be thankless afterthoughts. Use this chapter when you want to dig in and get totally stuffed!
Cauliflower Mashed Potatoes (Caulipots) SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTALTIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 190 Calories from fat: 35 Total fat: 3.5 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 5 g Protein: 6 g Cholesterol: 0 mg Sodium: 370 mg Vitamin A: 0% Vitamin C: 100% Calcium: 4% Iron: 10% Mashed potatoes are pretty much the clouds of heaven-I definitely indulge-but the fat and calories therein can make them the spuds of h.e.l.l. If the idea of life without mashed potatoes leaves you a shattered mess, Caulipots are there to pick up the pieces. With less than 200 calories per serving, they"re perfect for those times when you want something much lighter. Serve"em with something saucy and flavorful, such as the Chickpea Piccata Chickpea Piccata (page 115) or (page 115) or Portobello Pepper Steak Stew Portobello Pepper Steak Stew (page 247), so that they can do their job of comfort starch most effectively. (page 247), so that they can do their job of comfort starch most effectively.
2 russet potatoes, cut into -inch pieces (about 1 pounds) 2 russet potatoes, cut into -inch pieces (about 1 pounds) head cauliflower, cut into florets (1 pound, or about 3 cups) 1 tablespoon olive oil 2 to 4 tablespoons vegetable broth teaspoon salt Several pinches of freshly ground black pepper Place the potatoes in a 4-quart pot in enough cold water to submerge them, making sure there are about 4 inches of extra water on top for when you add the cauliflower. Bring the potatoes to a boil. Once boiling, add the cauliflower and lower the heat to a simmer. Let simmer for about 15 minutes, until the potatoes and cauliflower are tender.
Drain them in a colander, return them to the pot, and use a potato masher to mash them a bit. Add the olive oil, 2 tablespoons of broth, and the salt and pepper, and mash a bit more. Use a fork to make sure all the seasonings are mixed well. If needed, add another 2 tablespoons of broth. Taste for salt. Serve warm.
A Trillion Ways to Dress Up Your Caulipots-or Maybe Just Six A Trillion Ways to Dress Up Your Caulipots-or Maybe Just Six Chipotle Caulipots Chipotle Caulipots: Remove the seeds from four canned chipotle peppers in adobe sauce. Finely mince and mix them into the Caulipots, along with 1 tablespoon of adobe sauce, or more to taste.
Garlic-Herb Caulipots: Mince four garlic cloves and saute in the olive oil, along with 2 teaspoons of dried thyme and 1 teaspoon of dried marjoram. Mix into the mashed Caulipots.
Lemon-Dill Caulipots: Mix in 2 tablespoons of freshly squeezed lemon juice and 1 teaspoon of Microplaned lemon zest along with cup of finely chopped fresh dill.
Cheezy "Pots: Add 3 tablespoons of nutritional yeast to the Caulipots. Add 3 tablespoons of nutritional yeast to the Caulipots.
Garden-Variety Caulipots: Saute cup of chopped fresh chives and 2 tablespoons of chopped fresh flat-leaf parsley in the oil. Mix into the Caulipots. This is also fab with a hit of freshly squeezed lemon juice.
Broccopots: Replace the cauliflower with broccoli.
Silky Chickpea Gravy SERVES 8 * ACTIVE TIME: 20 MINUTES TOTALTIME: 30 MINUTES [image]
(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).
PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 70 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 2 g Protein: 3 g Cholesterol: 0 mg Sodium: 400 mg Vitamin A: 0% Vitamin C: 4% Calcium: 2% Iron: 6% Gravy isn"t exactly a "side," but what mashed potato recipe is complete without a gravy recipe? I really like to drown my food in gravy, so this tasty sauce comes in handy when I don"t also want to drown my food in grease. Chickpeas give this gravy great body and a full, savory flavor. It"s really a superhero that comes running when it hears the calls of potatoes from miles away, crying out for gravy.
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, chopped roughly 3 cloves garlic, chopped 2 teaspoons dried thyme 1 teaspoon dried rubbed sage (not powdered) Several pinches of freshly ground black pepper 2 tablespoons arrowroot powder 1 cups vegetable broth 1 (15-ounce) can chickpeas, drained and rinsed 2 tablespoons soy sauce or tamari (use wheat free for a gluten-free gravy) Salt Preheat a saucepan over medium-high heat. Saute the onion and garlic in the oil for about 5 minutes. Add the thyme, sage, and pepper, and cook for about 3 minutes more. While that is cooking, whisk the arrowroot into the veggie broth until dissolved.
If you have an immersion blender then add the beans, broth mixture, and soy sauce to the pot. Blend until smooth and lower the heat to medium, stirring often for about 10 minutes while it thickens.
If you are using a regular blender, place the broth mixture and beans in the blender and blend until smooth. Add the onions and other stuff from the pan to the blender and puree again until smooth. Add back to the pot and stir often over medium heat to thicken.
Once the gravy thickens, lower the heat to low. Now you can decide exactly how thick you want the gravy by adding splashes of water, anywhere between and cup. Keep warm and covered until ready to serve.
Mashed Yuca with Cilantro & Lime SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 200 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 2 g Sugars: 0 g Protein: 2 g Cholesterol: 0 mg Sodium: 210 mg Vitamin A: 0% Vitamin C: 50% Calcium: 8% Iron: 20% I"m trying to think of ways to describe yuca in case you"ve never had it. What comes to mind is nutty, earthy, bitter, starchy . . . but that doesn"t do this tropical root vegetable justice. Comparable to a potato when mashed, its flavor is more, as the French say, "I don"t know what."
Because of how starchy yuca is, it"s often mashed with a lot of oil. Instead, to get it creamy here, you"ll reserve some of the boiling liquid and stream it back in as you mash. The yuca becomes creamy and ready to take on the sauce of whatever you"re serving it with. Try something a little sweet, like Mango BBQ Beans Mango BBQ Beans (page 133) or the (page 133) or the Caribbean Curried Black-Eyed Peas with Plantains Caribbean Curried Black-Eyed Peas with Plantains (page 129). Some lime juice and cilantro finishes it off. (page 129). Some lime juice and cilantro finishes it off.
2 pounds yuca, peeled and chopped into 2-inch chunks 2 pounds yuca, peeled and chopped into 2-inch chunks 2 tablespoons freshly squeezed lime juice cup chopped fresh cilantro 1 teaspoon olive oil teaspoon salt, plus extra for salting the yuca water TIP TIP Yuca usually comes with its outer peel waxed, to preserve freshness. That doesn"t help you peel it, however! The easiest way I"ve found to peel yuca is to remove the rough ends and cut the yuca into thirds. Place a piece vertically on the cutting board, secure it with your nonwriting hand, and use Yuca usually comes with its outer peel waxed, to preserve freshness. That doesn"t help you peel it, however! The easiest way I"ve found to peel yuca is to remove the rough ends and cut the yuca into thirds. Place a piece vertically on the cutting board, secure it with your nonwriting hand, and use a chef"s knife to slice the skin off If you don"t have the best knife skills, a paring knife might work better but take a little longer. You might notice a fibrous core running down the center; slice that off once you"ve gotten the yuca into smaller pieces. a chef"s knife to slice the skin off If you don"t have the best knife skills, a paring knife might work better but take a little longer. You might notice a fibrous core running down the center; slice that off once you"ve gotten the yuca into smaller pieces.
Place the yuca in a pot and cover with water until submerged. Add a big pinch of salt, cover the pot, and bring to a boil. Lower the heat to a simmer. Let simmer for about 20 minutes, until very, very tender. Turn off the heat.
Reserve about a cup of the hot water by carefully dipping a heatproof mug into the pot. Don"t burn yourself, please. Drain the yuca, then return it to the pot. Add the lime juice, cilantro, oil, and salt. Mash well with a potato masher. Stream in the reserved hot water little by little, mashing as you go along. You may need up to cup. Mash the yuca until nice and creamy and serve immediately.
OMG Oven-Baked Onion Rings SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTALTIME: 50 MINUTES [image]
PER SERVING ( RECIPE) ( RECIPE).
Calories: 220 Calories from fat: 45 Total fat: 5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 38 g Fiber: 3 g Sugars: 5 g Protein: 7 g Cholesterol: 0 mg Sodium: 520 mg Vitamin A: 0% Vitamin C: 10% Calcium: 6% Iron: 10% When my boyfriend requested low-fat onion rings, I kind of let out a sigh; maybe I even rolled my eyes. I"m not crazy about onion rings in the first place and so of course I would be even less crazy about low-fat ones. Right? Well, sometimes it feels good to be wrong! I ended up gaga over these. Somehow the greasy mess that is a diner onion ring became a thing of beauty when coated in some whole wheat bread crumbs and baked in a superhot oven.
2 Vidalia onions (about a pound), or other sweet onion such as 2 Vidalia onions (about a pound), or other sweet onion such as Walla Walla cup plus 2 tablespoons all-purpose flour 2 tablespoons cornstarch 1 cup cold almond milk 1 teaspoon apple cider vinegar 1 cup whole wheat bread crumbs 1 teaspoon kosher salt 2 teaspoons olive oil Slice the onions into -inch-thick rings. Separate the rings and place in a bowl. Cover with a kitchen towel or something, to keep the onioniness out of your eyes.
Preheat the oven to 450F. Line a rimmed 12 by 18-inch baking sheet with parchment paper, spray with cooking spray, and set aside.
Now you"ll need two bowls for the batter and breading. If you"ve got large, wide cereal bowls, those"ll do the trick. Into one bowl, dump the flour and cornstarch. Add about half of the almond milk and stir vigorously with a fork to dissolve. Add the rest of the almond milk and the apple cider vinegar, and stir to incorporate. Set aside.
In the other bowl, mix together the bread crumbs and salt. Drizzle in the oil and use your fingertips to mix it up well.
Get a conveyor belt going. From left to right, arrange the onions, the flour mixture, the bread-crumb mixture, and lastly the baking sheet. Dip each onion slice into the flour, letting the excess drip off. Transfer to the bread-crumbs bowl and use the other hand to sprinkle a handful of bread crumbs over the onion, to coatcompletely. This may take a bit of practice. Carefully transfer each onion to a single layer on the baking sheet. Make sure you use one hand for the wet batter and the other for the dry batter, or you"ll end up with club hand.
COUPLA THINGS. COUPLA THINGS. You have to use sweet onions for this. Otherwise the taste won"t be as special and the texture won"t be as juicy. Also, if things go as planned, you"re not going to use You have to use sweet onions for this. Otherwise the taste won"t be as special and the texture won"t be as juicy. Also, if things go as planned, you"re not going to use all all of the onions or all of the coating. Just use the nice big rings, and use the tiny inside rings for something else. For the batter and coating, you need a of the onions or all of the coating. Just use the nice big rings, and use the tiny inside rings for something else. For the batter and coating, you need a lot lot to get everything breaded, but there will be a bunch left over. Them"s the breaks. to get everything breaded, but there will be a bunch left over. Them"s the breaks.
Spray the rings lightly with nonstick cooking spray and bake for 8 minutes. Flip, and bake for another 6 minutes. The rings should be varying shades of brown and crisp. Taste one to check for doneness. Serve as soon as possible. With ketchup if you must.
Scallion Potato Pancakes MAKES 6 SERVINGS, 2 PANCAKES EACH * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 50 MINUTES [image]
PER SERVING (2 PANCAKES): (2 PANCAKES):.
Calories: 180 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 35 g Fiber: 4 g Sugars: 2 g Protein: 5 g Cholesterol: 0 mg Sodium: 430 mg Vitamin A: 6% Vitamin C: 60% Calcium: 4% Iron: 8% You know those super deep-fried Chinese takeout scallion pancakes ? Those were my inspiration here. I wanted crispy and oniony and carby and satisfying. But I didn"t want deep-fried and I didn"t want tons of empty calories. These pancakes, made with potato, really filled the need. Panko makes them nice and crispy and a high baking temperature gets them nicely browned and gives them that satisfying scallion pancake pull.
Serve with the Hoison-Mustard Tofu Hoison-Mustard Tofu (page 153) and steamed broccoli or try the (page 153) and steamed broccoli or try the Orange-Scented Broccoli Orange-Scented Broccoli (page 100). Or for a snack, mix hot Chinese mustard with a hint of agave and dip away. They reheat wonderfully, so fridge the leftovers and satisfy your potato needs all week. (page 100). Or for a snack, mix hot Chinese mustard with a hint of agave and dip away. They reheat wonderfully, so fridge the leftovers and satisfy your potato needs all week.
2 pounds Yukon Gold potatoes, peeled and cut into -inch 2 pounds Yukon Gold potatoes, peeled and cut into -inch chunks 1 cups thinly sliced scallions (from one bunch) 1 teaspoons toasted sesame oil teaspoon salt teaspoon freshly ground black pepper cup panko bread crumbs BREADING: 1 cup panko bread crumbs 1 cup panko bread crumbs teaspoon salt teaspoon freshly ground black pepper Cooking spray TIP TIP These are very delicate before being baked, so handle firmly but carefully when pressing into the bread crumbs and transferring to the pan. Once in the pan they will firm up nicely. These are very delicate before being baked, so handle firmly but carefully when pressing into the bread crumbs and transferring to the pan. Once in the pan they will firm up nicely.
First, boil the potatoes. Place them in a small pot and submerge in water. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook until tender, about 15 minutes.
Once cooked, run the potatoes under cold water. Let them cool for about 15 minutes, giving them a mix every now and again, until they are cool enough to handle.
Preheat the oven to 425F. Line a large baking sheet with parchment paper and spray it with nonstick cooking spray. Place the potatoes in a mixing bowl and add the scallions, sesame oil, salt and black pepper. Use a potato masher to mash like crazy, until there aren"t any big chunks of potato left. Add the panko and mix well.
Mix together all of the breading ingredients on a large dinner plate. Form the pancakes by rolling cup of batter into a ball and then flattening it to a pancake about 4 inches in diameter. Press it firmly and carefully into the breading mixture, then transfer it to the prepared sheet. Bake in batches of six for best results.
NOTE NOTE Because you need to use vegetable spray for these, I added 1 teaspoon of oil to the nutritional info. Because you need to use vegetable spray for these, I added 1 teaspoon of oil to the nutritional info.
When you have six pancakes on the sheet and the oven is preheated, spray the pancakes lightly with cooking spray. Place in the oven and bake for 12 minutes. Flip carefully, using a thin spatula, and spray the pancakes on the other side. Bake for 8 more minutes.
They"re best when served warm!
Ginger Mashed Sweet Potatoes & Apples SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 50 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 180 Calories from fat: 0 Total fat: 0 g Saturated fat: 0 g Trans fat: 0 g Fiber: 7 g Protein: 3 g Cholesterol: 0 mg Sodium: 180 mg Vitamin A: 430% Vitamin C: 15% Calcium: 8% Iron: 6% For me there is no better comfort food than sweet potatoes. Warm, sweet, creamy, and spicy, what more could you want? Something bright orange? Well, this dish has you covered. The apples brighten everything up and give the sweet potatoes an air of mystery. In the autumn months this makes such a flavorful and simple base for myriad stews, or just serve with baked tofu or tempeh and greens. And it"s virtually fat free! I"m the queen of hating to peel things, but it really makes everything so much creamier and yummier. It"s nice to have uninterrupted mushiness, so take the trouble to peel your apples and sweet potatoes here.
1 pound apples (2 average-size), peeled and cut into 1 pound apples (2 average-size), peeled and cut into -inch chunks 2 pounds sweet potatoes or yams, peeled and cut into -inch chunks cup water teaspoon salt 1 tablespoon agave (optional; see note) teaspoon ground cinnamon teaspoon grated fresh ginger (see tip) Preheat a 4-quart pot over low heat. Spray it with nonstick cooking spray, then add the apples, sweet potatoes, water, and salt. Cover the pot and sweat the apples and sweet potatoes for about 20 minutes, stirring often. What this means is just to cook them slowly and let them steam. You want to coax the moisture out of them, but if you set the flame too high they"ll burn and cook unevenly.
NOTE NOTE I love to use sweet red apples in this. Fuji I love to use sweet red apples in this. Fuji, McIntosh, or Rome would be perfect. Depending on how sweet your apples are, you may need even less agave than listed, or perhaps even no agave at all! Taste before adding. McIntosh, or Rome would be perfect. Depending on how sweet your apples are, you may need even less agave than listed, or perhaps even no agave at all! Taste before adding.
After 20 minutes, you can turn up the heat just a bit. Add a little more water ifneeded. Cover and cook for 20 more minutes, paying close attention so that they don"t burn, and stirring often. When they"re very tender, they"re done. Mash with a potato masher. Add the agave, cinnamon, and ginger, and mash some more. Taste for salt and seasoning. Serve warm.
TIPS TIPS * * Ginger can be daunting, navigating all those curves and nubs. So instead of letting the thought of ginger dissuade you from cooking dinner, try this. The second you get home from grocery shopping, or at least as Ginger can be daunting, navigating all those curves and nubs. So instead of letting the thought of ginger dissuade you from cooking dinner, try this. The second you get home from grocery shopping, or at least as soon as your ice cream is in the freezer, peel the ginger with a spoon. Take a teaspoon and sc.r.a.pe its side, face down, against the ginger skin. The skin peels right off and the spoon breezes over the nubby curves. If there is too much soon as your ice cream is in the freezer, peel the ginger with a spoon. Take a teaspoon and sc.r.a.pe its side, face down, against the ginger skin. The skin peels right off and the spoon breezes over the nubby curves. If there is too much of of a nub I just slice it off and sacrifice it or use it for tea. a nub I just slice it off and sacrifice it or use it for tea. * * Once peeled, chop the ginger into manageable pieces, put it in Once peeled, chop the ginger into manageable pieces, put it in a a plastic bag, and freeze. For this dish, you don"t even need to let it thaw because frozen ginger grates perfectly in this recipe. If you do want the ginger thawed, let it sit in the fridge all day. If not, briefly run a piece under hot water. Then proceed as usual. It really saves a lot of time! plastic bag, and freeze. For this dish, you don"t even need to let it thaw because frozen ginger grates perfectly in this recipe. If you do want the ginger thawed, let it sit in the fridge all day. If not, briefly run a piece under hot water. Then proceed as usual. It really saves a lot of time!
Brussels Sprout-Potato Hash SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTALTIME: 45 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 150 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 600 mg Vitamin A: 8% Vitamin C: 100% Calcium: 6% Iron: 10% The perfect breakfast for vegan lumberjacks! Making hash traditionally involves chopping up a bunch of stuff you have hanging out around the house and pan-frying it until crispy. One day I had a handful of Brussels sprouts, so they were the morning"s hash victim, and I loved it so much I put the recipe into permanent rotation. They"re flavored with thyme and lemon, my favorite morning blend. I call for Yukon Golds here, but any thin-skinned potato will do. Serve with scrambled tofu or make it a Benedict, with a sliced portobello on top and some cheezy sauce. They"d also be none too bad with some Silky Chickpea Gravy Silky Chickpea Gravy (page 56). (page 56).
2 teaspoons olive oil 2 teaspoons olive oil pound Brussels sprouts, quartered lengthwise 1 pound Yukon Gold potatoes, cut into -inch pieces 1 small onion, diced small 3 cloves garlic, minced 2 teaspoons dried thyme Freshly ground black pepper 1 teaspoon salt 2 teaspoons grated lemon zest (zest from 1 lemon) Preheat a large, heavy pan, preferably cast iron, over medium heat. Saute the potatoes and sprouts in 1 teaspoon of the oil, using nonstick cooking spray as necessary. Cover the pan and cook for about 30 minutes, stirring occasionally, until the potatoes are tender and lightly browned. Add the onion, garlic, thyme, pepper, salt, and lemon zest. Drizzle with the remaining teaspoon of oil. Cook for another 15 minutes, stirring occasionally, until the onions are browned. Serve!
Polenta Staffing SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTALTIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 110 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 19 g Fiber: <1 g="" sugars:="" 1="" g="" protein:="" 3="" g="" cholesterol:="" 0="" mg="" sodium:="" 630="" mg="" vitamin="" a:="" 8%="" vitamin="" c:="" 20%="" calcium:="" 0%="" iron:="" 2%="" i="" first="" discovered="" polenta="" stuffing="" when="" i="" was="" writing="" my="" dissertation="" on="" what="" to="" do="" with="" leftover="" polenta.="" well,="" while="" it="" was="" being="" peer="" reviewed="" i="" had="" some="" time="" to="" reflect="" on="" the="" fact="" that="" store-bought="" polenta="" could="" be="" pretty="" handy="" at="" times,="" too.="" especially="" if="" you"re="" looking="" for="" a="" speedy="" weeknight="" side="" dish.="" so="" if="" you="" don"t="" have="" any="" leftover="" polenta,="" no="" shame="" on="" you,="" just="" grab="" one="" of="" those="" tubes="" from="" the="" supermarket-many="" of="" them="" are="" fat="" free.="" if="" you="" love="" corn="" bread="" stuffing,="" i="" think="" you"ll="" love="" polenta="" stuffing="" even="" more.="" it="" gets="" crispy="" on="" the="" outside="" with="" a="" comforting="" mushy="" interior="" and="" has="" all="" those="" herby="" stuffing="" tastes="" of="" thyme,="" celery,="" and="" sage.="" because="" the="" serving="" is="" kind="" of="" small,="" i="" like="" to="" serve="" it="" on="" top="" of="" my="" main="" dish="" instead="" of="" on="" the="" side,="" such="" as="" the="" first="" discovered="" polenta="" stuffing="" when="" i="" was="" writing="" my="" dissertation="" on="" what="" to="" do="" with="" leftover="" polenta.="" well,="" while="" it="" was="" being="" peer="" reviewed="" i="" had="" some="" time="" to="" reflect="" on="" the="" fact="" that="" store-bought="" polenta="" could="" be="" pretty="" handy="" at="" times,="" too.="" especially="" if="" you"re="" looking="" for="" a="" speedy="" weeknight="" side="" dish.="" so="" if="" you="" don"t="" have="" any="" leftover="" polenta,="" no="" shame="" on="" you,="" just="" grab="" one="" of="" those="" tubes="" from="" the="" supermarket-many="" of="" them="" are="" fat="" free.="" if="" you="" love="" corn="" bread="" stuffing,="" i="" think="" you"ll="" love="" polenta="" stuffing="" even="" more.="" it="" gets="" crispy="" on="" the="" outside="" with="" a="" comforting="" mushy="" interior="" and="" has="" all="" those="" herby="" stuffing="" tastes="" of="" thyme,="" celery,="" and="" sage.="" because="" the="" serving="" is="" kind="" of="" small,="" i="" like="" to="" serve="" it="" on="" top="" of="" my="" main="" dish="" instead="" of="" on="" the="" side,="" such="" as="" the="" tamarind="" bbq="" tempeh="" &="" sweet="" potatoes="" tamarind="" bbq="" tempeh="" &="" sweet="" potatoes="" (page="" 159).="" (page="">
2 teaspoons olive oil 2 teaspoons olive oil 18 ounces prepared polenta, cut into -inch cubes (3 cups) cup thinly sliced celery 1 small onion, cut into -inch dice 2 cloves garlic, minced teaspoon dried sage teaspoon dried thyme Freshly ground black pepper teaspoon salt Preheat a large pan, preferably cast iron, over medium-high heat. Pour in 1 teaspoon of the oil and coat the bottom of the pan. Saute the polenta for 12 to 15 minutes, flipping often, until the outsides are lightly browned. Use some nonstick cooking spray to help you out a bit.
Mix in the celery, onion, garlic, sage, thyme, and pepper, drizzle with the remaining oil, and sprinkle with salt. Saute for another 7 to 10 minutes, until the onions are browned.
Cranberry-Cashew Biryani SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 290 Calories from fat: 50 Total fat: 6 g Saturated fat: 1 g Trans fat: 0 g Fiber: 4 g Protein: 7 g Cholesterol: 0 mg Sodium: 360 mg Vitamin A: 110% Vitamin C: 10% Calcium: 6% Iron: 15% I know that 95 percent of you won"t care, but for all you astute foodies or Indian food experts, I know that this isn"t officially a biryani. It"s more of a pilaf because it"s all cooked in one pot. I called it a biryani, though, because it"s inspired by that Indian restaurant staple rice dish with the pretty yellow hue, br.i.m.m.i.n.g with fruits, nuts, and veggies. I used dried cranberries here, which provide a really nice burst of tartness. know that 95 percent of you won"t care, but for all you astute foodies or Indian food experts, I know that this isn"t officially a biryani. It"s more of a pilaf because it"s all cooked in one pot. I called it a biryani, though, because it"s inspired by that Indian restaurant staple rice dish with the pretty yellow hue, br.i.m.m.i.n.g with fruits, nuts, and veggies. I used dried cranberries here, which provide a really nice burst of tartness.
If you can find the crannies sweetened with orange juice, then awe-some. If not and you don"t want added sugar, then plain old raisins will be just great. Cashew "pieces" are often sold in bulk at a lower price than whole cashews, which is so silly but a good deal for us. If you can"t find them, then just roughly chop the cashews before adding them. Serve with Eggplant-Chickpea Curry Eggplant-Chickpea Curry (page 230) or any of the Indian curries. (page 230) or any of the Indian curries.
1 teaspoon vegetable oil 1 teaspoon vegetable oil 1 teaspoon c.u.min seeds 1 teaspoon mustard seeds 3 cloves garlic, minced 1 cup small-diced carrots 1 cup brown jasmine or basmati rice 1 teaspoon garam masala teaspoon turmeric teaspoon red pepper flakes teaspoon salt 2 cups water 1 tablespoon tomato paste cup dried cranberries cup roasted cashew pieces cup frozen peas Chopped fresh cilantro, for garnish (optional) Preheat a 2-quart pot over medium heat. Pour the oil into the pot and mix in the c.u.min and mustard seeds. Cover the pot and let the seeds pop for about a minute, or until the popping slows down, mixing once. If the seeds don"t pop, turn up the heat a bit until they do.
Add the garlic and saute for about a minute. Add the carrots, rice, garam masala, turmeric, red pepper flakes, and salt, and stir constantly for about a minute. Add the water and tomato paste. Cover and bring to a boil. Once boiling, lower the heat as low as it will go and cook, covered, for about 40 minutes.
After 40 minutes the water should be mostly absorbed. Stir in the cranberries, cashews, and peas. Cook for another 15 minutes or so, until the water is completely absorbed. Fluff the rice with a fork and serve topped with the cilantro, ifusing.
NUTRITION TIP NUTRITION TIP Cashews and other nuts get a bad rap "cause of the fat content, but much of it is healthy monounsaturated fat. And they are naturally high in trace minerals, such as zinc. Zinc is required for growth and development and a healthy immune system. If you are mindful of portion sizes, nuts can fit into a healthydiet. Cashews and other nuts get a bad rap "cause of the fat content, but much of it is healthy monounsaturated fat. And they are naturally high in trace minerals, such as zinc. Zinc is required for growth and development and a healthy immune system. If you are mindful of portion sizes, nuts can fit into a healthydiet.
Searlet Barley SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 50 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 160 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 7 g Protein: 5 g Cholesterol: 0 mg Sodium: 370 mg Vitamin A: 0% Vitamin C: 15% Calcium: 4% Iron: 8% A fun and beautiful way to get those beets in. If you"re going through the rice and quinoa humdrums, then barley is a great change of pace. With its satisfying, chewy texture and earthy flavor, it might be just what the doctor (or nutritionist) ordered. Serve with something that"s also super earthy and flavorful, such as fun and beautiful way to get those beets in. If you"re going through the rice and quinoa humdrums, then barley is a great change of pace. With its satisfying, chewy texture and earthy flavor, it might be just what the doctor (or nutritionist) ordered. Serve with something that"s also super earthy and flavorful, such as Mushroom & Cannellini Paprikas Mushroom & Cannellini Paprikas (page 127). (page 127).
1 teaspoon olive oil 1 teaspoon olive oil 2 cloves garlic, minced Freshly ground black pepper 1 bay leaf 1 cup pearl barley, rinsed 2 cups vegetable broth teaspoon salt 1 beet (about pound), grated Juice of lemon Fresh dill, for garnish (optional) Preheat a 2-quart pot over medium heat. Saute the garlic in the olive oil for about 30 seconds. Add several pinches of pepper and the bay leaf. Add the barley, broth, and salt; cover and bring to a boil. Once boiling, stir and lower the heat to low. Cover and cook for about 20 minutes, stirring occasionally.