1 27-ounce can whole green chilies
12 ounces firm tofu, mashed
32 ounces nonfat yogurt
1 tablespoon dry, no-oil vinaigrette salad dressing mix
freshly chopped cilantro for garnish (or parsley)
1. Preheat oven to 350 F.
2. Using a nonstick baking dish, line the casserole with 6 tortillas.
3. Mix together the onion, tomatoes, salsa, 1 teaspoon cumin, chopped chile and garlic.
Pour about 3/4 of this mixture into the casserole. Lay the whole green
chili peppers flat over this, then the mashed tofu. Cover with
remaining tortillas. Add remaining tomato mixture.
4. Mix yogurt with the dry salad dressing mix and pour over the top, sprinkle a little ground
cumin over all.
5. Bake for about 35 to 45 minutes. Garnish with
cilantro or parsley.
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Florentine Pie
1 1/2 cups hot cooked rice
1/4 cup fat free grated Parmesan cheese
1 tblsp chopped green onion tops
1 egg white
8 egg whites
1 cup shredded fat free white cheese
2/3 cup skim milk
1/4 cup sliced green onions
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp ground nutmeg
1 pkg (10 oz.) frozen chopped spinach, thawed and pressed dry
1. Heat oven to 325 F. Spray 9 x 1 1/4 inch baking dish with release agent.
2. Mix rice, Parmesan cheese, 1 tblsp green onion tops and the egg white with fork. Press
mixture evenly on bottom and up side of pie plate. DO NOT leave any
holes. Bake 5 minutes.
3. Beat egg whites until soft peaks form. Stir in remaining ingredients.
Pour into rice shell.
4. Bake about 45 minutes or until knife inserted in center comes out clean. Serve with additional Parmesan cheese if desired.
6 servings.
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Mu Shu Vegetables
3 dried black mushrooms
1 cup tiger lily buds (available at Oriental markets)
1/4 cup jicama, peeled
1 small carrot
1 small zucchini
1 stalk celery
8 Mandarin pancakes or flour tortillas
1 tsp minced garlic
1 tsp. minced fresh ginger
4 cups loose packed shredded cabbage
1 green onion, with top, thinly sliced
1/4 cup vegetable broth
2 tbsp. soy sauce
1/2 tsp sugar
1/2 tsp cornstarch mixed with 1 tsp water
1/3 cup hoisin sauce
1. Soak lily buds and mushrooms separately in warm water for 30 min., drain.
Cut off and discard mushroom stems and slice caps into matchstick pieces.
Cut off hard knobby ends of lily buds and tie each bud into a knot. Set aside
buds and mushrooms.
2. Cut jicama, zucchini, and celery into matchstick pieces, set aside in separate
bowls.
3. Wrap tortillas in clean towel, place in steamer and heat over simmering water
for 5 minutes.
4. Place wok on high heat until hot. Add garlic and ginger, cook while
stirring until fragrant, not burnt, about 5 seconds, adding water to prevent
sticking, if necessary. Add carrots and stir fry
for 30 seconds.
5. Add jicama, zucchini, celery, cabbage, green onion, and
broth. Cover and cook for 2 minutes, or until veggies are crisp-tender.
Add mushrooms, buds, stir in soy sauce and sugar. Add cornstarch
solution, stirring, until sauce boils and thickens.
6. To serve: spread a small amount of Hoisin sauce on each tortilla. Place about
3 tbsp. veggies in center of pancake, wrap like a burrito and eat out of hand.
Serves eight.
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Eggplant Rellenos
1 eggplant sliced into 6 thick slices
3/4 cup bread crumbs
1 egg substitute
3/4 cup skim milk
3 California green chiles roasted and peeled or one small can
Salsa (recipe follows)
fat free cheese
2 14 oz cans of hominy
1. Preheat oven to 350 degrees.
2. Salt eggplant and drain about 30 minutes.
3. Cut a deep pocket into the side of each piece and stuff with a piece of fat free cheese, about 1/2 oz, and a piece of the pepper.
4. Whisk the egg substitute and milk. Dip each eggplant slice first in the milk mixture,
then in flour, back into the milk mixture and finally into the bread crumbs.
Place on nonstick cookie tray and bake until the eggplant is very soft, about 30 minutes.
5. Place the hominy and its liquid into a pot and bring to a boil while the eggplant is cooking. This step is optional but it goes well with the eggplant!
6. When the eggplant is done, drain the hominy and pour it onto a platter. Arrange the
eggplant on top. Top with heated salsa and garnish with chopped green
onions or cilantro. Serve with fat-free sour cream, if desired.
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Salsa for Eggplant Rellenos
4 cups diced tomatoes
1/2 onion
1-2 Anaheim chiles, roasted and peeled, or 1 or 2 jalapeno chiles
1 tblsp chopped cilantro
Salt to taste.
1. Put everything in a food processor and blend for about a minute.
2. Place in saucepan and bring to a boil and simmer for
about 5 minutes. Serve hot.
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Indian Rice
3 1/2 cups water
2 cups basmati rice
1/2 tsp garam masala
1/4 tsp turmeric
4 or 5 cardamom pods
1/2 cup frozen peas
1. Place all in a saucepan and cook on low heat for about 25 minutes, or until all water
is absorbed.
2. About 3 to 5 minutes before rice is done, toss in a few cashew pieces (optional).
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Vegetable Curry
2 large onions, cut into eighths
About 2 1/2 cups stock
2 cloves garlic, crushed
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
1/2 tsp allspice
1/2 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp cayenne pepper
1 small red & 1 small yellow pepper, chopped
3 carrots, peeled & coarsely chopped
12 oz mushrooms, quartered
1Tblsp tomato puree
2 medium boiling potatoes, peeled & cut into1 1/2 inch dice
1 large cauliflower, trimmed & broken into florets
Juice of 1 large lemon
Salt to taste
8 oz green beans, trimmed & cut into 1 1/2 inch lengths
1. Separate the onion pieces into segments & spread them in a heavy
frying pan. Add no liquid or fat. Heat the pan gently, cooking at
moderate heat without stirring for 7 to 10 minutes, until the onions
are sizzling, speckled with dark amber and beginning to stick to the
pan.
2. Stir in 1 1/2 cups of stock and deglaze the pan.
Stir in the garlic, spices, peppers, carrots &
mushrooms. Reduce heat & simmer, stirring frequently, until the
mixture is very thick and the vegetables are
"frying" in their own juices. Don't rush this step; it is essential
that the spices should not have a raw, harsh taste. Cook very gently
for a few more minutes. Stir in the tomato paste.
3. Cool slightly, then puree half the mixture in a blender & push it
through a sieve. Combine the pureed and unpureed mixture in the pan.
4. Add the potatoes and cauliflower to the pan. Toss everything
together very well. Pour in additional stock to reach about one third
of the way up the sides of the pan. Squeeze the lemon juice over the
contents of the pan. Season with salt, bring to a boil.
5. Reduce heat, cover and simmer for 15 minutes. Stir in the beans &
continue simmering for 5 minutes more or until all the vegetables are
tender.
Note: this reheats very well. If you plan to cook it ahead, undercook
the curry slightly so that the vegetables do not become mushy when
they are reheated.
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Tofu "Meat"loaf
1 medium onion
1 cup rolled oats (or whole grain bread crumbs or crushed cornflakes)
1 1/2 pounds tofu, mashed
1/2 cup chopped parsley
1/3 cup soy sauce
1/3 cup ketchup
2 tbsp dijon mustard
1/4 tsp black pepper
1/4 tsp garlic powder
1. Preheat oven to 350 degrees.
2. Mix all ingredients together.
3. Press the mixture into a non-stick loaf pan
4. Bake for one hour. Let cool about 15-20 minutes before trying to remove from pan.
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Baked Beans
1 pkg. great northern beans
1 small onion - diced
2 cloves garlic - minced
1/2 cup molasses
1/3 cup ketchup
1/4 cup firmly packed brown sugar
3-4 tblsp maple syrup
1-2 tblsp dry mustard
1/4 cup vegetarian worchestershire sauce
1 tsp paprika
1/2 tsp ground cloves
2 tsp liquid smoke
1/8 tsp ground red pepper
4 cups water (or so)
1. Soak beans overnight in large bowl of cold water. Discard water in
the morning and drain.
2. Put beans in crockpot and cover with water (should be about 1/2"
above the beans.) Add remaining ingredients, stirring well. Put crockpot on high for
approx. 2 hours and turn to medium heat overnight.
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Moroccan Stew
Some water or vegetarian broth
Two large onions, chopped
Four cloves garlic, mashed
1 tsp ground cumin
1 tsp tumeric
1/2 tsp cinnamon
1/4 to 1 sp cayenne
1/2 tsp paprika
2 diced sweet potatos
2 diced zuccini
2 diced summer squash
1 diced carrot
2 diced tomatoes
1 diced bell pepper
1 can garbanzo beans, drained
raisins
1. Saute onions, garlic and spices in water or vegetarian broth.
2. Add sweet potatoes, zucchini, summer squash, and carrots. Let stew. Add tomatoes,
bell pepper and garbanzos. Let stew for a while. Add raisins. Cook until potatoes
become soft.
3. Serve over couscous or rice.
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Pueblo Pumpkin Stew
8 mexican chiles
1 large onion, sliced
1 tblsp peeled, minced gingeroot
2 jalapeno chiles
4 large tomatoes
2 tsp cumin
2 tsp garam masala
1/2 tsp turmeric
5 cups cubed pumpkin or acorn squash
1 cup cooked pinto beans
2 tblsp freshly grated Parmesan
salt
1. Broil Mexican chiles on foil-lined baking sheet until skin is black, turning so
sides are evenly charred. Put chilies in paper bag, close and let cool. Hold
under cool running water while you slip of the skins. Cut chilies open and
remove seeds, stems and ribs, chop and set aside.
2. Saute onions, ginger, chiles and jalepenos for 4 minutes until softened.
Add tomatoes, cumin, garam masala and turmeric and cook for 5
minutes, stirring often.
3. Add 2 cups water and the squash/pumpkin. Bring to a
boil. Reduce heat to low, cover and simmer for 30 minutes or until squash is
tender. Stir in pinto beans and parmesan; heat through. Add salt to
taste if desired.
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Vegetarian Brunswick Stew
2 onions, chopped
2 cups large lima beans
2 cups corn kernels
15 oz canned tomatoes, chopped, with juice
45 oz canned broth
15 oz canned "creamed" corn
1 lb mushrooms, sliced thin
1 1/2 lbs potatoes, diced
8 oz ketchup
2 tblsp veggie worcestershire sauce
2 tblsp Tabasco sauce
1 cup long grained rice, raw, divided
1/2 tsp salt
1. Mix everything together except 1/2 cup rice. Bring to boil, then
reduce heat to lowest setting and simmer uncovered for 2-3 hours.
Stir often.
2. Add remaining rice,
bring to boil again, reduce heat again and simmer until rice is
cooked. Add water as necessary throughout this process to maintain
the right consistancy. It should be a very thick stew.
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Tofu - Cheese Souffle
6 oz tofu, cut into 1/2 inch slices
2 tablespoons butter
3 slices whole wheat bread
6 oz. sharp cheddar cheese, grated
1 tblsp chopped onion
1 1/4 cup milk (soy or dairy)
2 eggs, lightly beaten
Dash of pepper
1. Butter the bread and tear each slice into 4 or 5 pieces.
2. Coat a casserole dish lightly with butter, then layer bread, tofu, cheese, and onion, repeating the layers unitl all ingredients are used.
3. Combine milk, eggs, salt, or miso. Pour over bread and allow to stand for 1 to 2 hours.
4. Bake casserole in a pan of water for 45 minutes in a preheated 350 degree F oven.
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Mixed Medley Stir Fry
3 tblsp sesame oil
2 large cloves garlic
minced;
2 tblsp. fresh ginger, grated
1-10.5 oz. package Mori-Nu Silken Tofu (Extra Firm), drained and cut into 1/2 inch cubes
1/4 lb. each broccoli florets and snow peas (stems trimmed)
1/2 cup each red pepper, yellow pepper (slivered), leek (thinly sliced)
1/4 cup roasted peanuts
1 cup mushrooms, sliced
1-8 oz. can pineapple chunks, drained, reserve liquid
1/2 cup mandarin orange segments
1/4 cup light soy sauce
2 tblsp tomato sauce
1 tblsp cornstarch
1. In sesame oil, saute garlic, ginger and tofu until lightly browned. Remove tofu and set aside.
2. Add next 9 ingredients in order given. Stir fry until vegetables are just crisp-tender.
3. Separately combine reserved pineapple liquid, soy sauce, tomato sauce and cornstarch until smooth. Stir into wok, thoroughly coating ingredients. Add tofu cubes.
4. Serve hot over rice.
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Tofu Rice Stir Fry
1/3 cup light soy sauce
1/3 cup rice vinegar
3 Tbsp. sesame oil
1-10.5 oz. package Mori-Nu Silken Tofu (extra-firm), drained and cut into 1/2 inch cubes
1/2 cup carrots, chopped
1/2 cup celery, sliced
1/2 cup scallions, sliced
1/4 cup fresh ginger, sliced
1 cup cooked rice
1. Combine soy sauce, rice vinegar, sesame oil and tofu. Marinate in refrigerator for a minimum of 1 hour.
2. Heat all above ingredients in wok. Add carrots, celery, scallions and ginger. Stir fry until all vegetables are just crisp-tender.
3. Add rice. Stir fry to heat through. Serve hot.
Makes 5 servings of 1 cup each.
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Miso Soup
1 tsp soybean oil
2 cloves garlic, mashed
1/2 cup onions, sliced lengthwise
1 tsp fresh ginger root, grated
1/2 cup carrots, thinly sliced
1 cup mushroom, thinly sliced
2 tblsp miso
1 tblsp dry sherry, to taste
4 cups water
1. Heat oil in medium saucepan over medium heat. Add garlic and onions, sauté until soft. Add fresh ginger root, carrots and mushrooms. Cook an additional 5-10 minutes, or until vegetables are crisp tender.
2. Dissolve miso in 1/4 cup of the water and add it to the vegetables in the saucepan along with the remaining water and dry sherry. Reheat and serve. Serves 6
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Curried Carrot Soup
6 medium carrots, thinly sliced
2 cups vegetable stock
1 small onion, chopped
1/2 cup plain soymilk
2 tsp curry powder
1. Combine all ingredients except the soymilk and cook over medium heat until carrots are tender.
2. Pour into a blender and puree until smooth. Stir in the soymilk.
3. Cook over low heat until hot.
Serves 4.
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Couscous Salad With Oranges and Yogurt Dressing
Couscous:
1 1/4 cups vegetable broth
1 cup couscous
1 cup cooked chickpeas
1/4 cup raisins or dried currants
2 small oranges, peeled and sectioned
1 cup finely chopped scallions
Dressing:
3/4 cup plain nonfat yogurt
1/4 cup lemon juice
2 garlic cloves, minced or pressed
1 tsp ground cumin
1/4 tsp salt (optional)
1. Bring broth to a boil; stir in couscous; remove from heat; cover and set
aside 10 minutes. Fluff cooked couscous with fork.
2. Meanwhile, in a large bowl, combine chickpeas, raisins, orange sections,
and scallions. Stir in cooked couscous.
3. Whisk together all dressing ingredients; pour over couscous mixture and toss
well to combine. Cover and refrigerate at least 2 hours.
Serves 4.
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Vegan 'Tuna' Salad
10.5 oz Mori-Nu (1% fat, extra firm) silken tofu (1 box)
2 tblsp finely grated carrot
1 tblsp minced sweet pickle
1 tblsp minced red onion or scallions
3 tblsp vegan fatfree/lowfat mayonnaise
1 - 2 tblsp nutritional yeast
1 tblsp fresh lemon juice
1 tblsp low-sodium tamari
1 - 2 tblsp fresh chopped parsley
2 tsp dried dill
1 tsp prepared yellow mustard
1 tsp Dijon mustard
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp paprika
pinch of turmeric, thyme and marjoram
fresh cracked black pepper, to taste
salt, or salt-free seasoning, to taste
optional: a few drops of cayenne sauce, for heat
a few drops of roasted sesame oil or tahini, to taste
a little kelp or dulse, to add a 'sea' flavour
1. Cut the block of tofu into 1/2- to 1-inch thick slabs. Freeze the
slabs for a minimum of one day (a maximum of three months) and then thaw.
Place the thawed slices on a very clean, dry kitchen/tea towel and wrap the
towel around the slices. Place a heavy baking dish on top of the
towel-wrapped tofu, and allow it to sit for 30 minutes.
2. Unwrap and crumble the tofu, using a fork to mash it if necessary, until the desired texture is
reached.
3. Add the remaining ingredients and mix well, adjusting seasonings
to taste. If desired, thin with a little broth dissolved in boiling water.
4. Chill overnight before serving,to allow flavours to blend.
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Apfeltorte (Apple Tart)
2 egg whites or 1 egg substitute
1/4 cup sugar
1/4 cup skim milk
2 cups flour
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
fresh ground nutmeg to taste
3 large apples
2 tblsp brown sugar
4 tblsp skim milk (or water)
Cinnamon to taste
1. Preheat oven to 400 degrees.
2. Mix egg, sugar and milk in medium-sized
mixing bowl.
3. In another bowl, mix flour, baking soda, salt and spices. Gradually stir into
egg mixture to form a soft dough that can be handled.
4. Pat dough into a 9" or
10" nonstick cake pan, covering botton and sides.
5. Peel and slice apples. Arrange them in overlapping slices. Mix brown
sugar, milk and cinnamon and drizzle over the apples.
6. Bake 20 minutes. Serve warm.
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Zucchini Bread
2 cups grated zucchini
egg replacer equivalent of 3 eggs
3/4 cup applesauce
1 cup Sucanat (or refined sugar)
2 tsp pure vanilla extract
3 cups unbleached all purpose flour
1 tblsp baking soda
1 tblsp cinnamon
2 tsp nutmeg
1 tsp baking powder
1. Preheat oven to 350.
2. Stir first five ingredients together. Add dry
ingredients and stir well.
3. Pour batter into 8 1/2 by 4 1/2 nonstick baking
pan. Bake for 50-60 minutes.
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Oat Creme
3 cups oats
3 cups applejuice
1 tblsp tahini
2 tsp vanilla
2 tblsp brandy
2 tblsp honey or maple syrup
1 tsp cinnamon
1 cup lite soy or skim milk
1. Bring the oats, juice and tahini to a boil, then lower heat and
simmer for at least 20 minutes.
2. Add in remaning ingredients and process in
food processor.
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Apple-Cherry Crisp
6-8 apples, peeled, cored and cut into chunks
1 cup dried sour cherries
1 cup sugar
3/4 cup quick-cooking oatmeal
1/2 cup whole wheat flour
1/3 cup apple butter
1. Soak cherries in hot water for 20 minutes or until plumped.
2. Mix apples, cherries and 1/2 cup sugar in a casserole dish.
Mix together remaining ingredients and
sprinkle on top.
3. Bake 50 minutes at 350 degrees.
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Hot Fudge Brownie
1 cup flour
3/4 cup granulated sugar
1/4 cup unsweetened cocoa
2 tsp baking powder
1/2 tsp salt (optional)
1/2 cup skim milk
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1. Heat oven to 350 F. Spray 8x8 inch square baking pan with release agent.
2. In a large mixing bowl, combine ingredients.
Stir to blend. Spoon into pan.
In a medium-sized bowl, combine:
3/4 cup brown sugar
1/4 cup unsweetened cocoa
3/4 to 1 3/4 cup hot water
3. Stir to blend and pour over batter in prepared pan. Bake for 40 minutes.
Serve with nonfat frozen yogurt, if desired.
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Tofu Brownies
1-1/3 cups cake flour or unbleached all purpose flour
3/4 tsp baking soda
1/2 tsp cinnamon
1-10.5 oz. pkg Mori-Nu Silken Lite Tofu (extra-firm)
1/4 cup unsweetened apple sauce
1 tsp canola oil
3/4 cup granulated sugar or Sucanat
1 tsp pure vanilla extract
1/3 cup cocoa powder
2 Tbsp walnuts, finely chopped, for garnish
1. Grease bottom/sides of 8x8" pan with vegetable shortening.
2. Place wax paper on greased pan bottom and grease top of paper.
3. In food processor, blend dry ingredients. Empty into small bowl; set aside. Do not clean workbowl. Replace workbowl; process wet ingredients (except cocoa) until smooth and sugar/Sucanat is dissolved. Add cocoa; process until smooth.
4. Add dry mixture all at once. Pulse to blend just until all dry ingredients are moistened. Spread evenly into prepared pan. Sprinkle with chopped nuts.
5. Bake in preheated 450 degree oven for 20 min. or until brownies spring back when touched lightly in center. Let cool in pan for 15 min. before turning out on cooling rack. Cool completely.
Makes 12 servings.
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