Post on 11-Sep-2021
Copyright©2002byWholeFoodsMarketServices,Inc.WholeFoodsMarket*isaregisteredtrademarkofWholeFoodsMarket,Inc.
Allrightsreserved.Nopartofthisbookmaybereproducedortransmittedinanyformorbyanymeans, electronic or mechanical, including photocopying, recording, or by any informationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.
PublishedbyClarksonPotter/Publishers,NewYork,NewYork.MemberoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.www.randomhouse.com
CLARKSONN.POTTERisatrademarkandPOTTERandcolophonareregisteredtrademarksofRandomHouse,Inc.
LibraryofCongressCataloging-in-PublicationDataPetusevsky,Steve. The Whole Foods Market cookbook/by Steve Petusevsky andWhole Foods Market TeamMembers.1.Cookery(Naturalfoods).2.Naturalfoods.3.WholeFoodsMarket.I.Title.TX741.P472002641.5′63-dc212001050032
eISBN:978-0-30749312-5
v3.0
TheTeamMembersofWholeFoodsMarketwouldliketodedicatethiscookbooktoeveryonewhohasapassionforfresh,great-tastingfood.
Weespeciallyappreciateourcustomers,whohelpbringWholeFoodsMarketstorecommunitiestolife.
Wehopethisbookhelpsnourishyourbody,mind,andsoul.
THIS COOKBOOK reflects the culmination of a long journey involving hundreds ofpersonalitiesandanincredibleteameffort.Wewouldliketotakethisoccasiontothankthemanypeopleresponsibleforthisbook:
ChristopherAdams,CiroAlfieri,AmyArchinal,ChazArmstrong,LesliBaily,MelissaBarnes,NickBell,DavidBerenson,AndrewBickle,DonnaBlagdan,PaigeBrady,MariaCamp,JeffCampbell,JanetChaykin,DoeCoover,BebeCotton,CindyCuomo,CharlotteDavis, Rashne Desai, Mary Diedrich, Michelle Di Pietro, Joe Dobrow, Karen Doyle,George Eckrich, Becky Foulk, Bonnie Frechette, Susannah Frishman-Phillips, TanyaFuqua, Yvette Giraud, Stephen Goldberg, Jane Goode, H. Jeane Griggs, AmyHopfensperger, Marc Jonna, Pat Kauffman, Edmund Lamacchia, Polly Lanning, KateLowery, Lenore Lustig, DonnaMacartney,MattMason, JohnMitchell, CatMondello,Rita Neal, Julia Obici, Erin O’Hagan, BenjaminOrphan, Kirsten Osolind, Denis Ring,Lori Rockenstyre, Gabrielle Rosi, Christopher Ryding, Bruce Silverman, David Smith,HoneySmith,LaurieStern,ShariStern,JudithStocks,CathyStrange,DavidWatts,andMargaretWittenberg.WewouldalsoliketothankKatieWorkmanandtheentireteamatClarksonPotter.
Contents
FOREWORDBYJOHNMACKEY
INTRODUCTIONTHEWHOLEFOODSMARKET
ABASICAPPROACHTONATURALFOODS
COOKINGWITHNATURALFOODS
INGREDIENTGUIDELINES
HANDTOMOUTHSTOCKS,SOUPS,ANDCHILISBIGANDSMALLSALADSBETWEENTHEBREAD
BEANS,LEGUMES,ANDWHOLEGRAINSPASTAANDOTHERWARMINGSTARCHESBURGERS,PATTIES,ANDGRIDDLECAKES
MAINATTRACTIONSONE-POTMEALSONTHESIDE
SAUCES,DRESSINGS,DIPS,ANDSALSASBEVERAGES,NECTARS,ANDSMOOTHIES
COOKINGWITHKIDSDESSERTS
WHOLEFOODSGLOSSARYHOWTOBUILDTHENATURALFOODSPANTRY
MENUSUGGESTIONSWINERECOMMENDATIONS
THECHEESECOURSERESOURCES
ABOUTWHOLEFOODSMARKET
INDEX
THINKINGBACKtomorethantwenty-oneyearsagowhenweopenedthedoorstothefirstWholeFoodsMarketstore,wesetoutwithaprettysimplemission:toprovideamorenaturalalternativetowhatweeatthantheoptionsthefoodsupplychainwastypicallyoffering at the time. Our Team Members and customers alike have shared intenseenthusiasm for the freshest, highest quality, and most flavorful natural and organicfoods.Togetherwehavehelpedinstigatethetransformationofthefoodindustrybackto“naturalness”andthesupportofsmall local farmersandfoodartisans.ThoughourWhole Foods Market family has now grown to more than 23,000 team members,thousands of vendor partners and millions of customers in the United States andCanada,weremainascommittedasevertoourfoundingideals.
Thiscookbook,withitshundredsofrecipesandusefultipsfromourteammembers,isour attempt at capturing a bit of the essence of what the Whole Foods Marketexperienceisallabout.Ourteammembersworkwithfresh,vibrantfoodseverydayandproudlybringgreat,purefoodtoeachofthecommunitiesweserve.Theyarepassionateabout sharingwith our customers the highest quality foods and gourmet products aswell as unique recipes and entertaining ideas. Many created and contributed theirfavoriterecipesfromourkitchensandfromtheirownhomes.
Wehopethatinsharingourmission,passion,andculinarycreationswithyou,dayinand day out, in our stores andwithin these pages,we can help you to quench yourdesiresforgreattastesensationsfromthefreshest,highestqualityingredientsburstingwith thepurest,mostnatural flavors.Fromourkitchens toyours,mayyouenjoyourcollectionofrecipesandtakepleasureinthewarmthofbreakingbreadwithfamilyandfriends.
—JohnMackey
CofounderandCEOofWholeFoodsMarket
TheWholeFoodsMarket
WHOLE FOODSMARKET stores featureanexciting choiceof thousandsofproducts andauniqueshoppingexperience.Ourstoresarefilledwithhealthful ingredients,abundantsamples,openkitchenswhereourin-storechefsconjureupever-changingselectionsofpreparedfoods,scratchbakeries,hand-stackedproduce,take-outfoodstations,gourmetcheesedisplays,European-stylecharcuteriedepartments,andpristineseafoodcasesthatbring fresh product up to eye level. To enrich your cooking at home, there are alsorecipe cards to take with you, entertaining ideas, and the latest information onemergingfoodissues.
Fromthebeginning,WholeFoodsMarketemergedasatrueinnovator,transformingfoodshoppingfromachoreintoadynamicexperiencethatenlivensallthesenses.Thewondroussights,sounds,smells,andactivitymakeeachshoppingtripatrueexperienceofdiscovery.Like thepublicmarketsofyearspast,WholeFoodsMarketstoresplayauniqueroleasacommunitymeetingplacewherefriendscangather,interact,andlearn,whileatthesametimediscoverthemanyjoysofeatingandsharingfood.
WholeFoods,WholePeople,WholePlanet™
WE believe in a virtuous circle entwining the food chain, human beings, and
MotherEarth: Each is reliantupon theothers throughabeautiful anddelicatesymbiosis.
WholeFoods:Weobtainourproductslocallyandfromallovertheworld—oftenfrom small, uniquely dedicated food artisans. We strive to offer the highestquality, least processed, most flavorful, and naturally preserved foods. Why?Because food in its purest state—unadulterated by artificial additives,sweeteners,colorings,andpreservatives—isthebesttastingandmostnutritiousfoodavailable.
WholePeople:Werecruitthebestpeoplewecantobecomepartofourteam.Weempower them to make their own decisions, creating a respectful workplace
wherepeoplearetreatedfairlyandarehighlymotivatedtosucceed.Welookfor
peoplewhoarepassionateaboutfood.OurTeamMembersarealsowell-roundedhuman beings. They play a critical role in helping build the store into aprofitable and beneficial part of its community. Also, our customers are thelifeblood of our business, and we celebrate the fact that this knowledgeableconsumergroupturnstousfortheverybest,mostnaturalfoodandnutritionalproducts available. We go to extraordinary lengths to serve our customerscompetently,efficiently,knowledgeably,andwithflair.
WholePlanet:Webelievecompanies, like individuals,mustassumetheirshareofresponsibilityastenantsofPlanetEarth.Onaglobalbasis,weactivelysupportorganic farming—the best method for promoting sustainable agriculture andprotecting the environment and the farmworkers. On a local basis, we areactively involved in our communities by supporting food banks, sponsoringneighborhood events, compensating our TeamMembers for community servicework, and contributing at least 5 percent of total net profits to not-for-profitorganizations.
Asapioneerofthenaturalfoodsmovement,WholeFoodsMarketwaspartofasmallbutvocalgroupconcernedwithhowtherawingredients thatultimatelyendeduponourdinner tables and inour children’s lunchboxesweregrown,processed, and sold.Through the years,many of our foods had lostmuch of their true flavor due to theadventofmodernfarmingpractices,thedisappearanceofthesmallfamilyfarm,andtheincreaseduseof synthetic chemicals inproduction.Operatingagainst themainstreamviewovertwodecadesago, thisgroupshareda simplevision:Thepurityofour foodand the health of our bodies are directly related to the purity and health of ourenvironment.Thevitalityandwell-beingofeachindividualisamicrocosmofamuchlargerculture,globalinstature.
When we opened our first store in 1980, the seeds that represent Whole FoodsMarkets unique core values and commitment to “Whole Foods,Whole People,WholePlanet™”werefirstplanted.Infact,thiscommitmenthasbecomeourmottoandtodayexpressesourphilosophy:Theplanet’shealthandhumanhealthareinextricablylinkedwithhowwegrowourfoodandwhatweeat.Wehavesincecultivatedthoseseedsto
grow into the world’s largest organic and natural foods supermarket—a company of“heartandsoul.”
Wecarrynaturalandorganicproductsbecausewebelievethatfoodinitspureststate—unadulteratedbyartificialadditives,sweeteners,colorings,andpreservatives—isthebest tasting andmost nutritious food available.We actively support organic farmingbecausewebelieveitisthebestmethodforpromotingsustainableagricultureaswellasprotectingtheenvironmentandfarmworkers.Byseekingoutfarmersandfoodartisansfromaroundthecorneraswellasallaroundtheworld,WholeFoodsMarketsearchesfornotonlythepurestbutalsothefreshestandmostflavorfulfoodsavailable.
Werealizethat,astheleaderinthemovementawayfromprocessedfoodsandartificialflavorsandbacktotasteandwholefoods,wehaveanothermajorresponsibility.Wearecommittedtohelpingteachconsumersaboutnaturalfoods…andhenceaboutcooking.We are committed to staying on the forefront of new ingredients and emerging foodtrends, stockingourshelveswithnatural food ingredients thatnurtureourhealthandwell-beingaswellasourappetites.Naturalandorganicfoodsareminimallyprocessedandassuchmayhavethepurestflavorandthemaximumnutritivevalue.
Whole Foods Market shoppers know that not only are we driven to find the bestquality and safest selection of ingredients, butwe are also enthusiastic about sharingour knowledge with customers. Walk through a store and invariably you’ll hear acustomeraskingaTeamMember,“HowshouldIcookthis?”Morepeopleareturningtonaturalandorganicproductstoimprovetheirhealthandlifestyle,buttheyneedabitofhelp in the transition.Whole FoodsMarket appreciates and celebrates the differencewholefoodscanmakeinthequalityofone’slife.Byhelpingpeopleunderstandhowtoprepareandcookfoodsthatareasclosetotheirnaturalstateaspossible,weareinturnsupportingthewell-beingandhealthofbothpeopleandtheplanet.
We hope the recipes and information provided in this cookbook will inspire ourcustomers and readers to embrace the pleasures associated with making or eatingdeliciousfood,whilealsofulfillingtheiraspirationsfortotalwellness.
QualityStandards
OUR business is to sell the highest quality foods we can find at the most
competitivepricespossible.Weevaluatequalityintermsofnutrition,freshness,appearance, and taste. Historically, our Quality Standards have differentiatedWhole FoodsMarket from other grocery stores, served as an educational tool,andformedthebasisforconsumerandTeamMembertrust.
WHOLEFOODSMARKETQUALITYSTANDARDS
Wecarefullyevaluateeachandeveryproductwesell.
Wefeaturefoodsthatarefreefromartificialpreservatives,colors,flavors,andsweeteners.
Wearepassionateaboutgreat-tasting foodand thepleasureof sharing itwithoneanother.
Wearecommittedtofoodsthatarefresh,wholesome,andsafetoeat.
Weseekoutandpromoteorganicallygrownfoods.
We provide food and nutritional products that support health and well-being.
ABasicApproachtoNaturalFoods
Cookingwithnaturalfoodsoffersadistinctadvantage:Simplicityproduceselegantandrewarding results. Natural foods ingredients are grown and produced with care andgreat attention, yielding tremendous flavor, which merely needs to be enhanced byotheruncomplicatedingredients,notcamouflaged.Naturalfoodsmenusreflectbalanceandavarietyofchoices.First,youneedtounderstandthebasicsofnaturalfoodsandhowtheyrelatetoyourkitchenathome.Simplyput,herearetheelementsofnaturalfoodscooking:
Cookwithingredientsascloseaspossibletotheirnaturalstatewithaminimumamountofprocessedfoods.
Avoidfoodswithartificiallybasedflavors,colors,preservatives,andsweeteners.
Usewholegrainsandunbleachedandunbromatedflours.
Serve mostly seasonal fruits and vegetables with an emphasis on organicallygrownproduce.
Purchase poultry and beef raised without the use of growth stimulants andantibiotics.
Avoidhydrogenatedfats.
Themostimportanttimesavingtipishavingallyouringredientsinfrontofyoubeforeyoubegintocook.Readthewholerecipeallthewaythroughbeforestartingtocook.Organizeyourworkareabefore thestovebegins toheatup.Whenallyournecessaryingredientsarepreppedandreadytogo,it’scalledyourmise-en-place,whichtranslatesto“everythinginitsplace.”Haveallyourdicingandslicingdoneandallliquidanddryingredients measured before you start cooking. Always prepare your produce itemsseparately from fresh meats, seafood, and poultry to prevent the potential risk ofbacterialcross-contamination.Leaveyourmeat,poultry,andseafoodintherefrigeratorwhilepreparingtheotheringredientsinyourrecipe.Trytousetwocuttingboards,oneforvegetablesandoneformeat,poultry,orseafood.
POTSANDPANS
Youdon’tneedtohavealargesetofpotsandpanstocookwith.Therearesomegreatselectionsindepartmentstores,buthere’sawordofadvice:Buyagoodsetthatwilllasta lifetime. It’s worth investing the money in the beginning; you will rarely have toreplaceanythingdowntheroad.Purchasepotsandpanswithflexiblecookingfunctionmoreinmind.Aswediscusscookingmethodslikesauteing,steaming,braising,searing,andsoforth,youwillseethatthekindofpotandpanyouownismoreimportanttoyouthanthebrand.Generallylookforthesequalitiesincookware:goodconductivity,heavygauge,easeofcleanup,andavarietyofsizes.Youalsodon’twantpotsandpansthataregoingtobetooheavyoruncomfortabletohandleandlift.Here’sagoodlisttostartwith:
Sautepans
Saucepots
Wok-stylepan
Steamerpanset
Cast-ironpan
Roastingpan
Cookiesheetwithraisedsides
CaringforCast-IronPans
UNLIKEpansmadefromothermaterials,cast-ironpansneedtobeseasonedbefore
their first use to create an almost nonstick surface. After purchasing the pan,washitwellanddryit.Add¼cupofvegetableoiltothepanandplacethepanina325°F.ovenforabout1hour.Turntheovenoff,andallowthepantocooluntilitcanbehandled.Discardtheoil,andwipethepanclean.Youmayhavetorepeatthisprocessafewtimes,butitwillbeworthit.Thecookingsurfacewillhave a glossy sheen, and cooked foods will come out of the pan easily. Aftercookingwithyourcast-ironpan,washitwellandrubathinlayerofoilintothepan as it sits on a low-heat burner for about 10minutes.Aproperly seasonedcast-ironpanwilllastalifetime.
ESSENTIALUTENSILS
Thereisagadgetandtoolforeverything.Infact,therearemanymoregadgetsthananycookeverhasneedfor.Whatdidourforefathersandforemothersofcookinguse,andhow did they turn out such incredible food from scratch before the onslaught ofmachinery?Moderncooksneednotstockpileevery“new, improved”device.Herearesomeutensilswefindhandy:
Spoons—regular and slotted, made from any number of materials, includingwood,plastic,stainlesssteel,andhardrubber
Spatulas—bothrubberscrapersandheavy-handledmetalandplasticspatulasforturningfoodsinapan
Wirewhipsforwhisking
Ladlesofvarioussizes,forsoups,sauces
Cooksfork,forliftingroastsfrompans
Vegetablepeeler
Kitchentongs
Pastrybrush
Stainless-steelmixingbowls
Handheldimmersionblender—greatforsoups,sauces,dressings,andmarinades
Asian-stylevegetablemandolin—inexpensiveandindispensableforjuliennedandvery thinly sliced vegetables; serves many of the same functions that a two-hundred-dollarstainless-steelmandolindoes
Meatthermometer
Colanders—a small handheld one and a larger double-handled colander fordrainingpastaandvegetables
Grater
Measuringcups(dryandliquid)andspoons
Rollingpin
Meatmallet
Kitchentimer
KNIVES
If you invest in a good set of knives and take care of it, youwill own it for life. Itsnormally less expensive to buy a set that includes a chef’s knife, carving knife, aserratedslicingknife,aparingknife,andasteelforhoningtheedge.Truthis,ifyouarelookingforjusttheessentials,youneedachef’sknife,autilityknife,andaparingknifewithasteel.Consideracleaver,aswell.
CookingwithNaturalFoods
Manymethodsofclassicalandmoderncookingareusedinthepreparationofnaturalfoods.Generallyspeaking,thereisadefinitivesensitivitytopreservethenaturalflavorsandtexturesalongwiththenutritionalprofileofrawingredients.Thereisalsoawholenew universe of ingredients to explore (see “Whole Foods Glossary”). When youcombinetheseingredientswithafreshappreciationforbasiccookingprinciplesandaddsome contemporary flair and educated choices to themix, your cookingwill becomesurprisinglysimpleanddeliciouslyrewarding.
Baking and roasting are interchangeable terms, though roasting ismost often used inassociation with meat, poultry, fish, and vegetables and when cooking with highertemperatures. Essentially this is a basicmethodof dry-heat cooking. It’s important topreheattheovensowhateverisplacedintheovenbeginstocookimmediately.Thisisespecially critical when you wish to brown or seal the outside of the food you’recooking,meat,fish,andespeciallypoultry.Searingtheoutsidesurfacekeepsthenaturaljuices inside, producing a moist and succulent end product. Although baking and
roasting are normally associatedwith cookingmeats and poultry items, this dry-heatmethod is a unique way to flavor vegetables, bringing out and caramelizing theirnatural sugar content. Baking is also a term used to describe the oven-cooking ofdessertsandbreads.
SauteingcomesfromtheFrenchwordsauter,whichmeans“tojump.”Sauteeddishesusuallyincorporateingredientsthatarecutsmallsotheymay“jump”inthepan.Whensauteing foods, use as little oil or fat as possible and try to cook the ingredients asquicklyaspossibleoverhighheat.Thehightemperaturesealstheingredientsrapidly.It’simportanttousetherightoilforthiscookingmethodsotheoildoesn’tburnbeforethefoodiscooked(see“WholeFoodsGlossary”).Whensauteing,foodshouldbeasdryas possible and left uncrowded in the pan. This prevents the formation of a layer ofsteam while cooking, which would lower the cooking temperature and inhibitbrowning.Asautepanusuallyhasslantedsidesthatallowthefoodtobetossedupandbackintothepan.Stir-fryinginawokissomewhatrelated.Awokhasslantedsides,notunlikeasautepan,andingredientsaretossedoververyhightemperaturesuntilcookedthrough.Ingredientsthatarewok-cookedarenormallyslicedonthebiasordiagonallytoincreasethesurfaceareaandmakethemcookmorequickly.
Water sauteing is similar to sauteing, exceptwith little or no oil. Youmay spray asautepanwitha finemist of oil andheat thepanovermoderateheatbefore addingingredients.Justastheingredientsbegintocook,addwateroranotherliquidsuchasstock,fruit juice,orvegetablejuicetopreventstickingandburninginthepan.Ifyouprefernofatinyourdish,youmaybeginthecookingprocessusingtheliquidandleavetheoilmistout.
Pan-fryingissimilartosauteing,exceptmoreoilorfatisused,andthevegetablesorcutsofmeat,poultry,orfisharelarger.Itisespeciallyimportanttoachievetherightoiltemperaturebeforepan-fryingortheresultswillbegreasyandunappealing.Sometimeswhenpan-fryingmeatsorpoultry, if thecut is thick(athickchickenbreastor turkeysteak,forexample),youmayhavetofinishcookingthedishintheoven.
Searing is browning an ingredient quickly over high heat, in order to seal in theflavor.Searingcanbedoneinapanorunderabroiler.Thetermblackening,normallyassociated with Cajun cooking, is essentially searing with a layer of spices on theoutsidesurface.Cast-ironskilletsareoneof thebestpans inwhich tosear food.Pan-searingnormallyreferstocookingingredientssolelyinasautepanorskillet,ratherthanfinishingthemintheoven.
ExpandingtheFlavorofDriedSpices
TO intensifytheflavorofdriedspices,manyrecipesbeginwithheatingasmall
amount of oil and adding some onion and spices. This initial sauteing processconcentratestheflavorofdriedspicesandmakesthemringthroughlaterintherecipe.Youmayalsoheat a small drynonstickpanandadd spices to thepanover medium heat, stirring often for 1 to 2 minutes to toast the spices andincreasetheirnaturalflavor.
AboutOils
TOuselessoil,purchaseaninexpensivemisterusedforplantsatanydepartment
store.Fill themisterwitheithercanola,olive,oramixtureof severaloils (see“WholeFoodsGlossary”).Youcanthenmerelysprayoilontoyoursautepanorsaucepotandcookwhileusingmuchlessoilthanbeforewiththesameresults.Afterall,sauteliterallymeanstocookquicklyinasmallamountoffat.
Trymixing1partsesameoiland2partscanolaoilforcookingAsianrecipes.Use 1 part extra-virgin olive oil and 2 parts canola oil for a great all-purposeblend.
Youmay also season your oils to add a subtle underlying flavor element toyourdishes.Addingdried chilies, lemonpeel, freshherb sprigs, bay leaves, orwholegarlic clovesworkswell. Justheat theoil, add the flavoring ingredientswhen the oil is almost to a boiling point, and then allow it to cool to roomtemperature.Refrigerate.Afterafewdaystheflavorswillhaveinfusedyouroilwithaddedtaste.Usewithin1month.
LemonOil:Heat2tablespoonsoflemonzestwith1cupofextra-virginoliveoiluntilitbarelybubbles,thenturnofftheflameandallowtheflavorstoinfuse.
Braising is a mixture of both searing and cooking in a liquid. Usually meats orvegetablesarefirstbrownedinasmallamountofoil;thenaliquidisaddedtothepan.Thepanisthencovered,andtheingredientiscookedatasimmer(185°F.)untildone.Thisprocessdevelopspronouncedflavorandisalsoeffectivewhencookinglesstendercutsofmeat,sincetheybecometenderfromtheslowcookinginliquid.Youmustusea
panwithatight-fittinglidtopreventtheliquidfromevaporating.
Steamingproducesaquickcookingaction,whichinvolvesplacingfoodsonarackorplateoverboilingorsimmeringwaterinacoveredpot.Ifyou’veevergottenburnedbyopeningasimmeringpot,youknowthatsteamismuchhotterthanplainboilingwater.Therearesteamerbasketsmadeofwoodthatyoumayalsouse.Steamingisagoodwaytopreservethenutritionalprofile,color,andtextureofmanyfoods.
Simmering, simply put, is cooking gently in liquid that reaches about 185°F. Thebubbles should barely break the surface. Simmering temperature is critical whenmakingsoupsandstocks.Boilingisrapidsimmeringandisthemethodmostcommonlyusedtocookpasta,andfoodslikevegetablesareoftenaddedtoboilingwaterorotherliquid;thenthetemperatureislowered.
Poaching is cooking in a simmering liquid that is normally flavored with herbs,vegetables, wine, lemon, and seasonings. Poaching produces a juicy, moist result,especiallyiftheliquidsimmersat185°EAlthoughpoultrymaybepoached,seafoodisespecially delicious when poached because the low moist heat prevents the delicateseafoodfrombreakingapart.Seafoodiscookedwhenitisopaque.
Broiling is amethod of cookingwith radiant heat. The extremely hot temperaturesgenerated by a broiler are recommended formore tender cuts ofmeat, poultry, andseafood.Vegetablesand firm tofu canbe cut into steaksandbroiled, aswell.Broiledfoodsturnoutbetterwhenthebroilerispreheatedfirst,whichpromotesevenbrowningandpropercaramelizationofthenaturaljuices.Agoodmethodtobroilfoodsisfirsttobrushtheingredientswithaseasonedoil,whichhelpstoconducttheheat,allowsthefood to brown faster, and adds flavor. Most of our marinades can be used for thispurpose.
Grilling ismore popular now than it has ever been.Once relegated to homeownerswith backyards, grilling has become a favored cooking method with devotees whoconsideritanartform.Grilling,anintuitivecookingmethod,takestimeandexperiencetomaster.Thereisnothinglikethesmoky,sweetflavoroffoodcookedonagrill.Thehigh-temperaturedryheatofagrillsearstheoutsideofthefoodbeingcookedandsealsthe juices inside. One of the best benefits that grilling affords is that leftover grilledfoodscanbe tossed into salads, soups,and stews,givingawholenew flavor tootherfoods.
MakingRoastedGarlic
THE flavor of roasted garlic is almost indescribable. The strong garlic flavor
mellows as the natural sugar caramelizes and the clove becomes creamy andtender.Wholeheadsofgarlicmayberoastedbycuttingoffthetop⅓inchofthehead.Rub the surfacewitholiveoil, sprinklewithabit of salt, and roast in apreheated375°F.ovenonabakingpan for20 to25minutes,until thehead istender.Thesedeliciouswholeclovescanbedetachedfromthecoreandsqueezedonto bread or vegetables, into soup or pasta, or eaten on crackers. They aredreamyandcomfortingtoeat.Wholepeeledclovesmaybetossedinalittleoliveoil, sprinkled with salt, and roasted on a baking pan in a 375°F. oven for 20minutes, until golden brown and tender. These softened clovesmay be tossedinto any dish, especially pasta or steamed vegetables, where they becomepreciousculinarygemsjustwaitingtobeinhaled.
Barbecuing is a form of grilling normally associated with foods cooked overhardwoods.Inmostcasesabarbecuesauceormarinadeisusedtoflavorandcoatthefood being cooked. In fact, a personal, often closely held secret sauce is whatdistinguishes good barbecue from great barbecue. Some wood varieties used inbarbecuesburnhotter thanothersandproducedifferent flavors.Fruitwoods, suchasapple and cherry, impart their own mild taste, while other woods, such as hickory,maple, and mesquite, offer a more pronounced flavor and somewhat hotter cookingtemperature.
SOUPSANDSTOCKS
Fordetailsonmakingsoupsandstocks,pleaseseeSTOCKS.
PASTA
Fordetailsoncookingpastaandcouscous,pleaseseeSTOCKS.
GRAINSANDBEANS
Forinformationandchartsoncookinggrainsandbeans,pleaseseeCOOKINGGRAINS.
VEGETABLES
PreppingCutVegetables
Most vegetables may be precut and stored for later use. Hearty vegetables, such ascarrots,onions,celery,broccoli,andcauliflower,maybedicedorslicedandkeptforuptothreedayswithoutsacrificinganyquality.Peppersmaybecutorslicedthedaypriortocooking.Donotwashvegetablesaftercutting.Thiswillrinseoffvaluablewater-solublevitamins and also make the cut vegetables perish rapidly. Always rinse the wholevegetable, drywellwith a kitchen towel or paper towels, and then cut.Keep the cutvegetablesinresealableplasticbags,readyforuse.
WhiterWhites,BrighterBrights
There’sabitofnature’schemistryineverypotofsimmeringvegetables.Here’showtopreservethepersonalityandcolorofyourfavoritevegetables.
Usingacidulatedwater.Certaincutfruitsandvegetablesshouldbekeptinwaterwithlemonjuiceaddedtoitinordertopreservethewhitecolor.Artichokes,apples,celeryroot,pears,andfennelshouldbeplungedintoabout2quartswaterwithabout⅛cuplemon juice.Keep the ingredients inacidulatedwater justwhileyouareprepping forimmediateuse.Whenvegetablesare left inwaterwithacid, theystart tobreakdownandlookabitweary.
Keepingpotatoeswhitebeforecooking.Potatoesshouldbepeeledandplungeddirectlyintocoldwatertopreventbrowning.Potatoescanbestoredinwaterforafewhours,butitsbesttokeeptheminwaterjustuntilyouarereadytocookthem.
Howtokeepyourgreenvegetablesbrightgreen.Thereisnothingbetterthancrisp,brightgreenvegetablesthatburstwithindividuality,impartsubtlesweetness,andglowwithplateappeal.Here’showyoudothat:
Bring enoughwater tobarely cover thevegetables to aboil.Becausenutrients andvitaminsinthevegetablesarewatersoluble,addaminimumamounttocook.Addabitofsalttothewater.Koshersaltiswhatmanychefsusetoaddamoredelicateflavortothevegetables.Addthegreenvegetables,bringthewaterbacktoafullboilasquicklyas possible, and simmer just until the vegetable is crisp to the bite or al dente.Immediatelydrainthecookedvegetablesandplungeintoicewateruntilthevegetablesare completely chilled. Vegetables such as broccoli, green beans, spinach, collardgreens,kale,andasparaguswilllookamazinglybrightgreenonyourdinnerplatewhenyouusethismethod.
Remember,anyacid(suchaslemonjuiceorvinegar)willdestroythechlorophyllandcause the green vegetable to turn yellow. Many of us grew up thinking that greenvegetables were supposed to be yellow green and were meant to fall apart withoutputtingupafight.Thiswillneverbethecaseagain.
Aftercookingthevegetableandchilling it in icewater,drainwellandstore it inacoveredcontainerforlateruse.Youmayusethevegetablesimmediatelyorcreatemealslaterbysauteingtheminbutteroroliveoilorstir-fryingordippingthemintoboilingwaterwhenyouarereadytoeat.
Howtokeeparedvegetablered.Redvegetablesareadifferentstory.Whensuchacidsaslemonorlimejuice,vinegar,orcertainfruitjuicesareaddedtothecookingliquid,they keep red vegetables red and preserve the natural pigment. Acids are helpful inbrighteningtheredcolor.That’swhyredcabbageisnormallycookedwithvinegarorapples.Beetsarealsotreatedinthesamemanner.Tryalittleraspberryvinegarinthecookingwater.
PlumpingSun-DriedTomatoes
PLACEthesun-driedtomatoesinapotcoveredwithcoldwater.Bringthewaterto
aboilandsimmerfor5minutes.Allowthetomatoestositinthewaterasitcoolsforabouthalfanhour.Youwillseethemplumpup.Drainthem,andthenyoumayeitheruse themas isormarinate them for futureuse.Useagood-qualityextra-virginoliveoilforthebestflavor.Youmayalsoaddfreshherbsprigssuchasrosemary,thyme,ororegano.Driedherbsarealsofinetouse.Tryusingsomedried Italian herb mix. For 1 cup of plumped sun-dried tomatoes, add 1tablespoonofdriedherbs.Ifyouwantsomeheat,tryaddingamincedjalapeñopepperorateaspoonofdriedredchiliflakes.
RoastingandPeelingPeppers
PEPPERScanbeskinnedusingseveralmethods.Thekeytoeasilyslippingtheskin
offapepperistochartheouterskinandthenquicklycoverthepepperseitherinabowlwithatowelplacedoverthetoporinapaperbagsothewarmpeppersteams, which loosens the burnt outer skin. You may broil the pepper in theoven, brown on a grill, or place directly on an open flame or electric burner
(whichreallymakeslotsofsmokebutworkswell).Thegrillproducesamellow,smoky flavor. Anyway you choose, the skinmust be blackened before it willloosen.Aftercooling slightly,peel theouter skinoffunder runningwater.Youmaynowusetheskinnedpepperforcooking,ormarinate itwithyourfavoritevinaigretteoroliveoil.
How to keep white vegetables white. Cauliflower and other white vegetables containpigments called flavones.When exposed to acids (such as citrus juice or vinegar) thepigments staywhite.When these vegetables are cooked in an alkalinemedium, theyyellow.Tryaddingabitoflemonjuiceandsalttocauliflowerforawhiterwhite.
PreparingRootVegetables
Root vegetables, such as turnips, carrots, potatoes, and parsnips, do not need to beplungedintoicewateraftercooking(astheywillabsorbthewaterlikeasponge).Allowthemtocoolatroomtemperature.
CaramelizingVegetables
Caramelizingavegetableistheprocessofbringingthenaturalsugartothevegetable’ssurfaceandturningittocaramel.Thisisnormallydoneinasaucepanorintheoven.Theprocedureinvolvesheatingapanovermoderateheatandaddingoilorbutter.Thefatmustbealmostsmokinghotwhenthevegetablesareplacedintothepan.Oncethevegetable isadded, itmustnotbedisturbed fora fewminutes,allowing the sugar tobeginthebrowningprocess.Acommoncook’smistakeistoimmediatelybeginstirringthevegetables,whichwhipsoxygenintothepan,lowersthetemperature,andimpedesthecaramelizingprocess.
ChiliTips
Whattolookforwhenyoubuyfreshchilies.Afreshchili,regardlessofwhichvariety, should be glossy, shiny, and smooth skinned. Cracks and crevices,wrinklesandsoftspotsaresignsofage.Freshchiliesareavailableallyearround,althoughsummerisofficiallychiliseason.
How to store them.Don’twash them first.Anyexcessmoisture tends tomakechilipeppersdecay.Keepfreshchiliesdry,andstoretheminapaperbaginyour
refrigerator. They can keep for up to a week. If you see any soft spots ordarkenedareas,trytousethatpepperimmediately.
Dried chilies. These should be glossy and whole. If they appear broken orseverely cracked, they are old.Dried chilies canbe stored in a tightly coveredcontainerforafewmonthsor,ifyouneedtostorethemlonger,youmayfreezethem.Thistakesawaysomeoftheirchilifire,however.
Chililore.Manychiliheadssaythatmostoftheheatofthechiliislocatedalongthefineribthatrunsdownthelengthofapepper,whichholdstheseeds.Ifyouwanttolightenuponthecapsaicincontent,thenremovethisribalongwiththeseeds. Remember, it might be wise to wear gloves as the natural substancecapsaicinissostrongitcancauseburningandirritationtoanypartofyourbodythatitcomesincontactwith.
Howtoquelltheheat.Thereareseveralways tohelpdousethe fireof freshlyeatenchilies.Bread,rice,milk,yogurt,andsourcreamaresome.However,thebestmethod is a little-known cure: Sugar or somekind of sugar syrup swirledaroundamouthinflamesimmediatelyspellsrelief.
Whydowelovethepainofreallyhotchilies?Severaltheoriesexist.Themostcommonhas todowithourbrains releasing endorphins that create a senseofwell-beingnotunlikethe“high”amarathonrunnermayexperience.
Chilioddity.NortheasternUniversityinBostonconductedanationwidestudyofantacidusageinmorethantwohundredcitiesacrosstheUnitedStates.ElPaso,Texas,acommunitythateatsmorethanitsshareofspicyfoodandchilies,cameoutthelowestofall.Youfigureitout.
ALTERNATIVEPROTEINS
Foodssuchastofu,tempeh,andseitan(wheatgluten),whenproperlycooked,cantastewonderfulandofferdeliciousandnutritionallybalancedalternativestoredmeat.Thereareafewsimplethingstoknowaboutalternativeproteins.
Tofu
Althoughthereareseveralkindsoftofuorbeancurdavailable,tofubasicallycomesin
hardandsofttextures.Youwillseefirmandextra-firmblocksofbeancurd;however,there is littledifference.Theyboth lendthemselves towardslicingordicing.Use firmtofuwhenyouwantthetofutoholditsshape,suchasforGriddledSesameandGarlicTofuwithWiltedBokChoyorBraisedFive-SpiceTofu.Youmaycook firm tofuusingseveralmethods.Theseincludesauteing,grilling,broiling,orbraising.Marinatingtofuovernight noticeably enhances the flavor. Marinated tofu can be grilled, broiled, orbaked, allowing you to enjoy the taste of tofuwithout spending a lot of time in thekitchen.
Thereareseveralvarietiesofsoft tofuorsilkentofu.Silkentofu is likecustardandhas a creamy, delicate texture and flavor. It is best used inmaking sauces, desserts,dressings,andsoups.Manystocksorbrothsmakeasimpleandrewardingmealwhensilkentofuisadded.Youmayonlyneedtoaddafewspoonfulstothehotbroth.
Freezing tofu. Tofumay also be frozen and then thawed to change its texture. Thisfreezingprocessmakesthetofuchewierandmoremeaty.Thetofutakesonafork-and-knifetexture.Freezethewholeblockoftofuorcutitinto1-inch-thickslicesandfreezeonaplateovernight.Thefollowingday,defrostanduseinanytofurecipe.
Pressing tofu. Tofu contains a good deal of water. You may press the tofu for 20minutesorovernightinyourrefrigeratorbyplacingit inacolanderatopabowl.Topthetofuwithaplateandweightitdownwithajarorcan.Theexcesswaterwilldrainoff,producingbeancurdwithafirmtexture.
Tempeh
Tempehcomes in several flavors, combining soybeanswithavarietyofgrains, seeds,andnuts.Tempehcanbemarinatedliketofubeforeitiscooked.Tempehisextremelyversatile and may be sauteed, grilled, broiled, used in stir-fries, or simmered in aflavoredbroth.Itmaybeusedinentrees,soups,stews,casseroles,orsandwichesinsteadofbeeforpoultry.Crumbled,itmakesgreatchiliormeatsauceforpasta.
SeitanorWheatMeat
Seitanisnotasoy-basedfood.Itismadefromgluten—theproteinfoundinwheat—anditprovidesaflavorfulalternativetomeat.Withameatliketexture,seitanmaybesliced,chopped, or cut into medallions, cutlets, and steaks. It is best when marinatedovernight. The porouswheatmeat absorbs flavors easily andmaybe sauteed, baked,grilled,stir-fried,orbraised.Ittakesonaverymeatlikeconsistencyinalldishes.Seitanworkswellinchili,stew,shepherd’spie,andcasseroledishes.It’salsoquitegoodwhen
grilledandservedlikeaPhillycheesesteaksandwich.
GRAIN-BASEDMILKS
Milkbeveragesaremade frommanygrainsandnuts: soy,oat, rice,andalmonds.Allthesebeveragesmaybeusedtomakeshakesandsmoothies.Althoughsoymilkandricemilkmaybeused in cooking, oatmilk is preferable since itwon’t breakdownwhenexposed to heat. Oat milk is especially creamy in soups and sauces, where it has atendencytoreduceandthicken.Alwaysuseunflavoredmilkwhencooking.Vanillaandotherflavoredmilksaregreatwhenmakingdessertsandhotcereals.Dressings,mashedpotatoes,sauces,andgraviesmayalsobepreparedusinggrain-basedmilksinplaceofdairyproducts.
MEAT,POULTRY,ANDSEAFOOD
There is an artistry to perfect meat cooking. Now that many home cooks ownmeatthermometers, it iseasier toproducemorepredictableresults.There ismore involvedthanstickingaroastorbirdintheovenandsettingthetimer.Here’ssomeinformationto help you make the perfect roast, poach the perfect salmon, or stuff the perfectchicken.
Allmeat,includingbeef,lamb,andpork,mustbecookedbyusingdryormoistheatcookery.Thisgoesforpoultry,aswell.
DryHeat
Generally, larger cuts of meat are roasted, which sears the outside and seals in thenaturaljuices.Roastingandbakingaretermsthatareusedinterchangeably.Theyrefertocuts ofmeat that are cooked uncovered in a pan. For a better flavor and to help inmakingapangravy,amixtureofcarrots,celery,andonion(calledamirepoix)isaddedduring the cooking process. Amixture of dried or fresh herbs and seasonings is alsorubbedontothesurfaceofthemeattoaddflavor.Therearemanypremixedspicerubsfromwhichtochoose,makingitsimpletoflavorroastswithoutlotsofextrawork.Foradditional flavor, you may marinate your meat and poultry before cooking with apremadeorhomemademarinade.Othermethodsofdryheatcookingarebroiling,pan-searing,andgrilling.
Searing.Theoutercrustofmeat,poultry,seafood,vegetables,ortofutakesonarichflavorbecausethehighheatusedtosearfoodactstocaramelizethenaturaljuicesandconcentratethetaste.Inthecaseofmeat,poultry,orseafood,thissearedcrustprevents
the natural juices from running out. Sometimes cooks use a light dusting of flour toassistinthesearingprocess.Ineithercase,ahotpanwithveryhotoilisneededtosearfoodsuccessfully.Formoreinformation,seeIntroduction.
AGoldenCrust
EVERYONEknowsthebestpartoftheroastisthewell-brownedsurfacecontaining
alltheseasonings,herbs,andcaramelizedpandrippings.Thebestwaytoachievea crispy browned crust and juicy interior is to preheat your oven to 450° to475°F.beforeplacingyourroastpanintheoven.Oncetheovenshot,placetheroast in theovenandbake for the first20minutesat thishigher temperature.After browning the roast, lower the temperature to 325° to 350°F. for theremainingcookingtime.
Salt.Remembertoaddsaltafterthesurfaceoftheroasthasbeguntobrown,becausethe salt drawsmoisture to the roast surface; if salt is added too early, the roastwillactuallytakelongertobrown.
Doneness.Redmeat(includingbeef,lamb,pork)canbecookedtothedesiredlevelofdonenessandtestedwithameatthermometer.Herearethepropertemperaturerangesfordoneness:Forsafety,theUSDArecommendscookingbeefhamburgersandground-beefmixtures (such asmeat loaf) to160°F. on ameat thermometer.However,wholemusclemeatssuchassteaksandroastsmaybecookedto145°F.(mediumrare),160°F.(medium), or 170°F. (well done). The USDA offers the chart for approximate beefcookingtimes.
TheUSDArecommendscookingground-porkpattiesandground-porkmixtures(suchasmeatloaf)to160°F.,oruntiljuicesareclear.Wholemusclemeatssuchaschopsandroastsshouldbecookedto160°F.(medium)or170°F.(welldone).Internaltemperatureof safely cookedpork should reach160°F.whenmeasuredwithameat thermometer.Sometimesporkwillhaveapinkappearanceevenaftercooking.Thisisnormalandaslongasyouhave fully cookedpork to theproper internal temperature, it’s perfect toenjoy.
MoistHeatCooking
Lesstendercutsofmeatarebraisedusingacombinationofdry-andmoist-heatcookingprinciples.Stewbeef,beefchuck,shoulder,orshanks(liketheclassicItaliandishosso
buco)arenormallycookedusingmoist-heatmethods.Shrinkage isgreaterwithmeatsthatarecooked ina liquid since thecookingprocess is longer.Braising,pot roasting,stewing, boiling, andpoaching are allmethods ofmoist-heat cooking.Meats that arecookedusingmoistheataredonewhentheyaretender;insertaforkorskewerintothemeat—itshouldbetenderwhentheforkslidesouteasily.
Poultry
Mostofourpoultrydishesaremadewithwholechickens,chickensthathavebeencutintoportionsizes,orbonelessskinlesschickenbreasts.Anychickenpartmaybecookedusing dry-or moist-heat cooking methods. Bone-in chicken parts lend themselvesespecially well to moist-heat cookery because they produce a flavorful sauce whenbraisedinliquid.AnexampleisThai-StyleGreenCurryChicken.Mostofourmarinadesworkwellwithbonelessskinlesschickenbreasts.
TheUSDArecommendsminimumendpointcookingtoensurefoodissafetoeat.Forwhole chickens and turkeys, theUSDA recommends 180°F for thighmeat, 170°F. forbreastmeat,and165°F.forstuffing,whethercookedaloneorinthebird.Whenusingathermometer,alwaysmakesure toplace it in the thickestpartof the thighorbreast.Although it’s the best way to tell if your poultry is cooked, if you don’t have athermometer,anothermethodfortestingdonenessistopiercethethickestpartofthe
chickenwithasharpknifeorskewer.Ifthejuicerunspink,thechickenisnotcookedyet.Ifitrunsclear,thechickenshouldbefullycooked.
HowtoRoastaPerfectChicken
ROASTchickenwillalwaysbeamainstayofAmericancooking.Youdon’treally
need any special gadgets to make the perfect chicken. We’ve seen chickensroastedvertically,horizontally,anddiagonally.However,thebestwaytocookachickenisuponarackinsidearoastpansoitdoesn’tsitinitsownfat.A350°F.oven is a perfect temperature for the entire duration of cooking. There areseveralpremadeseasoningandherbmixturestoflavoryourchicken.
It is also important to allow a roast chicken to rest for 15 minutes afterroasting and before cutting, which allows the natural juices to redistributethemselves back through the chicken. This will give you a much more moistresult.
Seafood
Most fishvarietiesmaybecookedwithdryormoistheat.Ageneral rule to follow isthatfattierfishvarietiesworkbestwithdry-heatmethods,suchasgrilling,broiling,orroasting.Thenaturalfatcontentbastesthefishwhilecookingandaidsinbrowning,aswell. Thin, flat fish species such as tilapia, sole, and flounder work well as sauteeditems,especiallyiftheyarecoatedwitheggoraflavoredcrust,whichhelpssealinthenaturaljuicesofthefish.Steaklikefishareexcellentwhenmarinatedandgrilled.
TipfromtheTeam:Havingtroubledeboningyourfish?Topinboneafish—suchassalmon,trout,walleye,orwhitefish—runyourfingeroverthefleshsideof the fillet until you find the line of bones. Use a strawberry huller or smallneedle-noseplierstoremovethebonesasyoumoveyourfingersdownthefillet.Forfishwithbiggerbones,suchasgrouperorsnapper,use“elbow”pliers,withasmallcrookattheend.
SHRIMP
Shrimpareeasytoclean.Theycansimplyberinsedwellbeforeandaftershelling.Theymust alsobedeveinedunless they are very small, asmedium to large shrimpalways
housetheintestinaltract,whichissandyandgritty,andnottooappetizing.Shrimpareoftenovercooked,andtheresultscanbetoughandrubbery.Here’sthebestwaytocookshrimp:Boilaquartofwaterwithagoodpinchof salt.Addsomecrab-boil spicesoryour favorite seasoningmixture, and include somehot chiliesand some lemon slices.Addapoundofshrimpwiththeshellon,coverthepot,returntoaboil,andsimmerfor3minutes,until justcooked.Shrimpshouldimmediatelybeplungedinto icewatertostop thecookingprocessandkeep themtender.Unlessyouaremakingapan-sauteeddish like scampi, shrimpareusually juicierandmore flavorfulwhencookedwith theshellon.Thepaper-thinshellholdsthejuiceinandaddsflavortotheshrimp.Theshellhelpsholdtheshapeandnaturalcurvatureoftheshrimp,aswell.Thecookedshrimpcanthenbepeeledandwarmedthroughinasauceoraddedtothefinaldish.
OTHERSHELLFISH
Allshellfishmustbecleanedwellbeforecooking.
Bivalves such as mussels, oysters, and clams must be scrubbed well: They have atendency to hold dirt. Remember that bivalves are alive when purchased. Look forclean,wholeshellfishthatarenotchipped,broken,andsmashed.Theshellsshouldbetightly shut and not gaping open,which indicates theyweremost likely dead. Thereshouldbenonoticeableodor,either.Shellfishneedtobekeptcoldandmoist,buttheymuststillbeabletobreatheupuntilthetimeyoucookthem.Storetheminalargebowlwithawetpapertoweloverthetop.Althoughscallopsaretechnicallybivalves,theyarenormally soldwithout shells. They can simply be rinsed before sauteing, broiling, orgrilling.
Mussels.Becausemusselstendtobegritty,theyneedabitofspecialcleaning.Placethemussels in a clean sink or a large bowl of coldwater. Add a few tablespoons ofcommeal,whichforcesthemusselstotakeinfreshwaterandexpelexcessdirtandsalt,actingassortofa filteringprocess.Youmust thenremovethemussels’“beards.”Thebeard is a stringy group of fibers that is located between the shells. Gently pull thebeard from the mussel before cooking. After removing the beard, gently rinse themussels in a colander, andyouare ready to cook. LargegreenNewZealandmussels,normallysoldfrozenandfullycleaned,arereadilyavailableinmostmarkets.Theyneednospecialhandling.
Clams.Althoughtheyarriveinthemarketalreadycleaned,theymuststillbehandledin the samewaymussels are for a truly grit-free result. Soak them in coldwater forabout20minutes.Youdon’tneedtoaddthecornmeal.
TipfromtheTeam:Toopenclamswithoutaknife,washtheclams,placeinafreezerfor5to10minutes,andthentheywillopenontheirownbutshouldbeeatenorcookedshortlythereafter.
Oysters.Oystersarenormallyshuckedusinganoysterknifeforeatingraw.
Bestwaytocookmusselsandclams.Thereisnothingbetterthanpan-steamingmusselsorclamswithfreshherbs,onion,garlic,andwhitewine.Here’showyoudoit:Heat1tablespoon of olive oil or butter in a large 5½-quart saucepot. Add 1 cup ofmincedonionand2clovesofgarlic.Saute thismixture for2minutes,andplace2poundsofmussels or clams in the pot. Add 1 cup of drywhitewine and a few sprigs of yourfavoriteherbssuchasthyme,tarragon,oregano,orbasil.Ifyoulikespicyfood,addamincedchilipepperorahalfteaspoonofcrushedredchiliflakes.Placealidoverthepot,andbringtoaboil.Lowerthepottoasimmerandsteamtheshellfishfor6to8minutes,untilalltheshellsopen.Discardanyshellfishwithunopenedshells.
ToastingNutsforAddedFlavor
NUTShaveamuchmoreintense,richflavorwhentheyaretoastedbeforeadding
toarecipe.Inalmostallcasesexceptwhenthenutneedstobepureedrawforthickening purposes, the recipes contained in this book call for toasted nuts.Thereareafewwaystotoastthem.
Placethemonabakingdishinapreheated350°F.ovenfor6to10minutes,untilgoldenbrown(timevaries,dependingonthesizeof thenut).Don’t leavethemunattended—theyturnquicklyfromgoldenbrowntoblack.Nutscontinuetocookaftertheyareremovedfromthepan,soremovethemwhenthey’relightgoldenbrown.Anothermethodoftoastingseedspreferredbysomehomecooksistosautethemineitheradrypanorapansprayedlightlywithvegetableoil.Stircontinuallyovermediumheatfor5to7minutes,untilgoldenbrown.
Forachangeofpace,trygrillingshellfish.Placecleanedmussels,clams,oroystersonthegrilldirectlyoronascreensotheydon’tfallthroughthegrill.Closethegrill,andcook over high heat for 10 minutes, until the shells open fully. Dip the shellfish inmeltedbutteroryourfavoritedippingsauce.
Lobster.Lobstermustbecookedlive,eventhoughmostpeopleliketoleavethistaskto someoneelse.Thereare two schoolsof thoughtwhen it comes to cooking lobster.
Somecooksfeelthatitisbettertoplacelivelobstersincoldwaterwithsomevegetablesandherbstoflavorthecookingliquid.Dicedonions,carrots,celery,andleeksallworkwellwith thismethod.Adding someherb sprigs such as parsley, thyme, or evenbayleaveswill complement the cooking liquid, aswell.A goodhandful of salt shouldbeadded, too.Thewater is thenbrought toaboil,and the lobsters shouldbesimmereduntilcookedthrough.A1¼-to1½-poundlobsterwilltake12to15minutestocook.Somecooksfeelthemeatismoretenderwhencookedinthismanner.
The other method of cooking lobster is to plunge the lobster into rapidly boilingwater.
Youmayaddthesamevegetablesandherbs.Agoodhandfulofsaltalsoaddsflavortothecookedlobster.
IngredientGuidelines
Cookingisanintuitiveskillthatcanendupproducingaspectrumofresults.Givingtwocooksthesamerecipedoesn’tnecessarilymeanyou’llgetidenticaldishes.Evencookingfrom the best written recipes can result in varying flavors. You may be missing arequiredingredientordecidetobecreativeandaddalittleofyourowntouchasyougainconfidence.Thiscookbookismeanttobeapracticalguide,abookthatwillneverleaveyourkitchencounter.Herearesomegeneral ingredientrulesthatmayhelpyouwhenyouareusingthisbook:
Water—We’ve listedwaterasan ingredientonlywhen it’s actuallypartof the recipe.Forexample,ifyouneedtoadd6quartsofwatertoasouprecipe,thewaterislisted.Unlessotherwisespecified,alwaysusecoldwater.
Lemonjuiceand lime juice—Werecommendusing fresh-squeezed lemon juiceand limejuicewhenpossible.They’re simple to squeezeand taste superior to frozenorbottledjuices. If you decide to go with processed, read the labels first. Some citrus juicescontainpreservativesandotherchemicals,whichleaveabitteraftertaste.
Scallions—Useboththewhitepartandthegreens.Justtrimofftherootandthelast1inchofthegreens.Mostoftheflavorisconcentratedinthewhitebulbend.
Leeks—Trimoff the rootend.Cutoff thedarkgreenendwhere itbegins to turnpalegreen.Saveforstockordiscard.
Fresh herbs and dried herbs—Fresh herbs are used at the end of a recipe to take fulladvantage of the volatile herb fragrance. The aromatic oils are destroyed by long
cooking.Driedherbsarebest forsimmeringandlengthycookingprocesses.Therearesomeoccasionswhendriedherbsandspicescan’treallybesubstitutedforfresh.Someexamplesarefreshginger,parsley,anddill.Ifyoudon’thavethese,justomitthemfromarecipe.Driedorgranulatedgarlicisreallyapersonaldecision;wealwaysusefresh.
Ginger—Alwayspeelthegingerbeforeusing,unlessotherwisespecified.
Salting—Ourrecipesaremadewithseasaltorkoshersalt.Theyhaveamildflavorandenhancethenaturalflavorofrecipesratherthanmakingfoodtastesalty.
Pepper—Whenwe say freshly ground pepper, it may be black or white peppercorns.Whiteisabitmoremildandisnormallyusedwhenyoudon’twanttoseethefreshlymilled littleblackspecks inyourdish,as for light-coloredfoodsorcreamsauces.Youmayalsousecayennepepper,ifyouwish,althoughit’shotter.
Peppers—Peppersarenormallyseededbeforechopping.Youmayremovethefinewhiteveinsfromtheinsideofthepepperiftheybotheryouorifyou’remakingareallyfancydishandyouwanttoachieveculinaryperfection.Whenweusehotpeppers,thechoicetoseedornotisuptoyou.Rememberthatmostoftheheatisintheseedsorclosetothemalongtheveins.
Dairyproducts—Ifyouareconcernedaboutkeepingfatcontentdowninyourmeals,werecommendlow-fatasopposedtofat-freefordairyproductssuchascheese,sourcream,ricotta,yogurt,andmilk.Low-fatproductsstilltastegoodandactthesamewayastheirfull-fatcounterpartsinmostrecipes.
Flour—We use only unbleached, unbromated white flour for all our cooking recipes.Flour is essentially finely milled wheat berries. We don’t use standard white flour,because itmaybeartificiallybleachedor treatedwithcertainchemicalsasaquicker,less expensive way to whiten and condition the flour. Bromated flour normally hascertaindoughconditionersadded,aswell.Wepreferjustplainflourinourrecipes.
VegetarianandVeganOptions
TO help you choose recipes based on varying dietary concerns,we have noted
recipes that are comprised of vegetarian ingredients and those comprised ofveganingredientsontheleaficonneartherecipetitle.
While there are many different types of vegetarians, for purposes of recipe
identificationwehaveusedthefollowing:
=Vegan—A diet excluding all animal products (such as honey or dairyproducts)andmeats,fish,orfowl.
=Vegetarian—Adietincludingplantfoodsandanimalproducts,suchasdairyandeggs,butnomeats,fish,orfowl.
Many recipes provide a choice of ingredients in order tomake the resultingdishvegetarianorvegan.Intheseinstances,wehavemarkedtherecipewiththeappropriatenotation.
Using tomatoes—You may use the most seasonal, ripe tomatoes for any recipe. ThesmallerovalRomaorplumtomatoesorroundplumpvinetomatoesarejustfine.
Cooking with oil—For sauteing regular dishes we normally use pure olive oil and inuncookeddishesweprefer extra-virgin olive oil,whichhasmore flavor. If youwish,youmayalsouseextra-virginoliveoilincooking;thoughit’smoreexpensiveitoffersmoretaste,aswell.Whenwewanttoletotherflavorsspeakinadish,weuseaneutraloillikecanolaoil.(See“AboutOils”.)
Pasta—All the recipes were tested using dried semolina pasta, unless otherwisespecified.
GuidetoBoxes,Bonuses,andTips
THROUGHOUT this book you will find special advice, hints, and insightful
informationthatwehopewillhelpmakeyourcookingexperiencemorefunandenjoyable.Hereisaguidetothesespecialbonussections:
SIDEBARS—These boxes provide supplementary details about an ingredient,cooking process, or recipe. Sometimeswemay highlight technical informationabout specific cooking methods or procedures. In other instances we shareanecdotes, interesting food facts, or trivia you can sharewith your family andfriendswhiledining.
RECIPEBONUSESANDVARIATIONS—Youwill findthese ideasat theendofmany recipes. It’s our way of offering youmore choices. Recipe bonusesmay
suggestusesforleftovers,offeratimesavinghint,orprovideideasforingredient
substitutions. Theymay also offer options such as using an entrée recipe as asandwichfilling.
TIPSFROMTHETEAM—HereyouwillfindpersonalfavoritekitchentipsfromnumerousWholeFoodsMarketTeamMembers(employees)across thecountry.Wesharewithyousomeoldfamilysecretsaswellassomefromourcommercialkitchens that save time,make cookingmore enjoyable, or, in some cases, aresimplyamusingtoponderwhilepreparingyourmeal.
NUTRITIONALPROFILES—Attheendofeachrecipe,youwill findnutritionalinformation. Please note that this data is based upon using low-fat dairyproducts, low-fatmayonnaise and low-sodium soy sauce. If you choose to usestandardversionsoftheseitems,thenutritionalprofilewillvary.
BAKEDFALAFELBALLS GARDENOF EVA SUMMERROLLS SPICYCHICKPEAPATTIESWITHCILANTRO,LIME,ANDCHILIES GRILLEDMARINATED ARTICHOKE HEARTS RASPBERRY-STUFFED BRIEWRAPPEDINPHYLLO CRISPYGARLICTOFUBITES FRIEDGREENTOMATOES SAMOSAS CHILI CHEESE TAMALES PIQUILLOPEPPERSWITHGOATCHEESE TOMATOBRUSCHETTA FRAGRANTGINGER-LIMECHICKENFINGERS BARBADIANCHICKENFINGERSCRUNCHYSESAMEFIVE-SPICECHICKEN TERIYAKICHICKENWINGS TURKEY, SAGE, AND PINE NUT MEATBALLS SATÉ CHICKENSKEWERS TANDOORISTUFFEDLETTUCELEAFCUPS ASIANTUNADUMPLINGS WITH SOY DIPPING SAUCE SHRIMP AND SCALLOPCHALUPAS
appetizers were merely a menu item served in small portions thatpreceded a larger entrée course. Traditionally, we think of them as apreludetothingstocome—alittlesomethingtostimulateourtastebudsbefore therealshowbegins.Althoughsomeof this traditionstillholdstrue,muchoftheworld’sappetiteandeatinghabitshavechanged.It’snotuncommon,whendiningout,tosimplyselectafewitemsfrom
theappetizermenuandskiptheentréealtogether.Thiscanbeespeciallyfun when eating with a group and sharing a selection of dishes. Thisflexiblekindofmealisperfectlysuitedtoyourowndiningtableandcanbealively,eclecticwaytoentertain.Mostofthesevariedhand-to-mouthdishesreflectagrowinginterestin
ethnic foods from around the globe. They’re ourAmerican versions ofSpanishtapasorChinesedimsum.Varietyisthecommondenominatorthat truly exemplifies global cuisine andacts as the thread throughoutthischapter.FromFriedGreenTomatoestoAsianTunaDumplingswithSoy Dipping Sauce and on to the even more unusual Samosas, theserecipes reflect Whole Foods Market’s broad diversity and wealth ofauthentic cultural cuisine. Don’t be afraid to mix and match. Trychoosing items by menu category—select a chicken recipe, a seafoodrecipe, and two vegetable recipes (unless, of course, you are avegetarian).Mostimportant,havefunandremember,thischapterplacesnobordersongoodtaste.Servingsizesarebasedonappetizerportions.
BakedFalafelBalls
SERVES8
¾cupwater
½cupbulgur
1tablespoonoliveoil
1mediumredonion,minced
2clovesgarlic,minced(1teaspoon)
¼teaspooncrushedredchiliflakes
1¼teaspoonscumin
1¼teaspoonscoriander
1½cupscookedchickpeas
1½tablespoonslemonjuice
½cupplus2tablespoonsdriedbreadcrumbs
⅛cupmincedfreshcilantro
⅛cupmincedparsley
Salttotaste
Oliveoilforsprayingfalafel
LemonTahiniSauce
FALAFELarelittleMiddleEasterncroquettesmadefromgrounddried
chickpeas(alsoknownasgarbanzobeans),spices,andparsley.Our
falafelarecontinentsawayfromthetraditionaldeep-friedversion,
butwithall theflavorandcrunchintact.Theyareusuallystuffed
B
insidepitabreadandservedwithatahinisaucemadefromground
sesame seeds. Plan on making large quantities; they are so
addictive.Don’tworry,youcanstopeatingthemanytime—really.
If you choose to servewithout Lemon Tahini Sauce, these falafel
ballsarevegan.
ring the water to a boil and remove from the heat. Mix in thebulgur.Coverwellwithalidorplate.Allowthebulgurtosituntil
allthewaterisabsorbed,about20minutes.Heattheoliveoilinasmallsautépan.Sautétheonionandgarlicovermediumheatuntiltheonionistranslucent.Addtheredchiliflakes,cumin,andcoriander,andsautéfor1minute.Combine thechickpeasandbulgur in thebowlofa foodprocessor;addthelemonjuice,breadcrumbs,cilantro,parsley,andsalt,and process until just mixed. Preheat the oven to 400°F. Allow themixturetorestfor15minutesbeforeforminginto2-inchballs.Placetheballsontoalightlyoiledsheetpan.Spraytheballswitholiveoil.Bakefor25to30minutes,untilgolden,turningthepanonceduringbaking.ServethefalafelwiththeLemonTahiniSauce.
PER SERVING: CALORIES 160; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 10; PROTEIN 4 G;
CARBOHYDRATE20G;TOTALFAT8G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM160MG;44%CALORIES
FROMFAT
B
GardenofEvaSummerRolls
SERVES6
1(7-ounce)packagericestickorbeanthreadnoodles
4cupsthinlyslicedNapacabbage
2cupsbabyspinachleaves,washedandthinlysliced
¼cupthinlyslicedfreshThaiorregularbasilleaves
3tablespoonschoppedfreshcilantro
¼cupchoppedfreshmint
2scallions,slicedthinlyanddiagonally
1½cupsedibleflowers,stemsremoved
18springrollwrappers
CreamyPeanutSaucetoserve
THESErollsarebeautiful,andrefreshingtoeat.Dampenedsheetsof
ricepaper turn translucent, allowing colorful edibleblossomsand
crisp vegetables to peek through. Also try Thai Dipping Sauce
insteadoftheCreamyPeanutSauce,butnotethatthedishwillno
longerbeveganorvegetarian.
ring2quartsofwater toaboil, add thenoodles, andcook for3minutes, stirring often. Drain well, rinse under cold water until
chilled,thendrainwellagain.In a large bowl, combine the sliced Napa cabbage, spinach, basil,
cilantro,mint, scallions, andedible flowers tomake thegreens for thefilling.Toassemblethespringrolls,fillpanlargeenoughtoholdaspringroll
wrapper 4 inches deep with very hot water. Immerse one spring rollwrapperinthewateruntilitissoftandflexible,about30seconds.Laythewrapperoutonacuttingboard,table,orcounter.Place½cupof the greens mixture and¼ cup of the noodles in the center of thewrapper.Rolltheedgeclosesttoyouoverthetopoftheingredientsandgentlypullbacktolockingredientsinplace.Foldtheleftandrightsidesintothecenterandrolluptightlytoformthespringroll.Placeseamsidedowninasealablecontainer;covertherollswithwetlettuceleavesoradamp paper towel so they don’t dry out. Continue rolling remainingspringrolls.Springrollswillkeepfor2days intherefrigerator ifcoveredwithadamppapertowelinatightlysealedcontainer.Whendisplayingspringrollsonabuffet forguests,coverwithwet lettuceleavestokeepthemfromdryingout.ServewithCreamyPeanutSauce.
PER 3 ROLLS: CALORIES 320; CALORIES FROM FAT IS; CALORIES FROM SATURATED FAT 0; PROTEIN 11 G;
CARBOHYDRATE 65 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 10 MG; SODIUM 570 MG; 5%
CALORIESFROMFAT
HowtoUseRicePaperWrappers
RICE paper wrappers are very delicate and frail. They must be
handledverycarefullysothatthebrittleroundorsquarericepaper
doesn’tcrack.
To soften thewrappers for stuffing, fill a large bowl or baking
panwithwarmwater.Placethericepaperinthewarmwaterand
make sure its submerged. The paper will soften in about 30
seconds.Youmayplace2or3wrappersinatatime,butjustmake
suretheystayseparated.Removethemoneatatimetofill.
To fill, place a clean kitchen towel on your counter or work
space.Gently place the softened rice paper on the towel and top
with the filling ingredients before rolling up. The roll will
automatically seal itself because of the natural starch in the rice
paper.
NOTE:Ifyouareusingsquarewrappers,placethewrapperbefore
youwithonecornerpointingawayfromyou.
SpicyChickpeaPattieswithCilantro,Lime,andChilies
SERVES10
⅛cupcanolaoroliveoil
½mediumredonion,minced
2clovesgarlic,minced(1teaspoon)
1jalapeñopepper,minced
2teaspoonscurrypowder
1teaspooncumin
1(15¾-ounce)canchickpeas,rinsedanddrained
¼cupchickpeaflour
½cupdriedbreadcrumbs
½cupmincedfreshcilantro
3scallions,minced
Juiceof2limes
Salttotaste
Chickpeaflourfordustingcakes
Vegetableoilforsprayingpan
CucumberRaitatoserve,orOnionChutney
WHEN the comforting texture of chickpeas combines with vibrant
curry, aromatic ground cumin, jalapeños, and fresh cilantro, the
flavorsexplodeinyourmouth.Theselittlepattiesmaybeservedas
small as silver-dollar size or in larger entrée portions. Try them
IwiththesoothingCucumberRaitaorOnionChutney.
nalargenonstickpan,heatthecanolaoroliveoilovermediumheat.Sauté the onion, garlic, jalapeño, curry powder, and cumin for 3
minutes, until the onion is softened. Transfer the spicemixture to thebowlofafoodprocessorfittedwithastandardSblade,andprocessfor20 seconds,until coarsely chopped.Add the chickpeas, chickpea flour,breadcrumbs,cilantro,scallions,limejuice,andsalt.Continuetoprocessfor20secondsmore,untilthemixtureiscoarselychopped,wellcombined,andhasformedathickpaste.Thepasteshouldbe firm enough to be scooped and shaped into small patties. Aftermakingthepatties,lightlydustthemwithchickpeaflour.Heat a large nonstick pan over medium heat and spray it with thevegetableoil.Sautéthepattiesfor4minutesoneachside,untiltheyaregoldenbrownandheatedthrough.Foranevencrispierpatty,placeoneonasheetpanfor10minutesinthecenterofa375°F.oven.ServewithCucumberRaitaorOnionChutney.
PER SERVING: CALORIES 110; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 0; PROTEIN 3 G;
CARBOHYDRATE 15 G; TOTAL FAT 4.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 150 MG; 36%
CALORIESFROMFAT
C
GrilledMarinatedArtichokeHearts
SERVES4
1(14-ounce)canartichokehearts,wholeinbrine,drained
¼cupItalianHerbVinaigretteoryourfavoriteherbdressing
SIMPLEwith amild smoky flavor and lemony aftertaste, these little
packagesareextremelyversatileinthekitchen.Theymaybeused
asanappetizer,onapizza,orinasandwichoromelette.
ut theartichokehearts inhalf.Marinate in the refrigerator foratleast1hourorovernightintheItalianHerbVinaigrette.
Prepareacharcoalorgasbarbecue.Grilltheartichokesfor2minutesoneachsideuntillightlybrowned.Youmayalsobroilthemonasheetpanapproximately3inchesfromtheheatingelementofyourbroilerfor5minutesoneachside.
PER SERVING: CALORIES 110; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 10; PROTEIN 3 G;
CARBOHYDRATE9G;TOTALFAT7G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM410MG;54%CALORIES
FROMFAT
P
Raspberry-StuffedBrieWrappedinPhyllo
KILOBRIEWHEELSERVES30;10-OUNCEBRIEWHEELSERVES10
1kilobriewheel
¾cupraspberry,apricot,orcherrypreserves
613x18-inchsheetsfrozenphyllodough,defrosted
Vegetableoilforsprayingphyllodoughor⅛cupbutter,
melted,forbrushingdough
ONEoftheworldsgreatcheeses,briehasanedible,fluffywhiterind
thatenvelopsacream-colored,buttery-softinterior.Awheelofbrie
isnaturalpartyfoodbecauseofitssizeandelegantreputation(see
Note). Delicious on its own, brie takes on even greater character
whenwrapped in either puff pastry or delicate phyllodough and
baked. Stuffing brie with sweet fruit preserves before wrapping
addsanotherflavorsurpriseandcutstherichnessofthecheese.
reheattheovento375°F.Slicethewheelofbriecheeseinhalfsothat you have two circles of cheese. Spread the preserves evenly
overtheentiresurfaceofonebriecircle.Topwiththeremainingbrietomake a sandwich and gently press the halves together. Place the briesandwichinthefreezeronaplatewhileyougetthephyllodoughready.Laythephyllosheetsonacleanworksurfaceandcoversnuglywith
damppapertowelsorplasticwrap.Takeoutonesheetandspraylightlywiththevegetableoilorbrushwithmeltedbutter.Repeatthisprocess,stackingupthephyllosheetstoformasinglepile.Placethebriewheelonthestackandwraptheedgesuparoundthe
wheel, twisting thephylloaround the topof thebriewheel.Spray the
stuffed wheel with the vegetable oil or brush with remaining meltedbutterandplaceonabakingdishinthecenterofthepreheatedoven.Bakeforabout25minutes,oruntilthebrieisheatedthroughandthephyllodoughisgoldenbrown.Allowtocoolbeforeserving.
NOTE:Forasmallerparty,use4sheetsphyllodough,a10-ouncebriewheel,and¼cuppreserves.
PER⅛-CUPSERVING:CALORIES140;CALORIESFROMFAT90;CALORIESFROMSATURATEDFAT60;PROTEIN7G;
CARBOHYDRATE 5 G; TOTAL FAT 10 G; SATURATED FAT 6 G; CHOLESTEROL 35 MG; SODIUM 230 MG; 64%
CALORIESFROMFAT
BrieWheelVariations
Asanalternativetopreserves,youmaystuffthecenterofthebriewiththesamequantityofpestoorolivetapenade.Sprinkle½cupchoppedsun-driedtomatoesoverthestuffing.Sprinkle 1 cup of the following on the cheese (with or withoutpreserves):choppedtoastedpecans,hazelnuts,pinenuts,sun-driedcranberries,choppedfigs,orchoppedwalnuts.Insteadofphyllodough,youmayuseonesheetofpuffpastry.Theyusually come 2 sheets to a 17.3-ounce package. Thaw the pastrysheet at room temperature for 20 to30minutes beforeunfolding.Preheattheovento400°F.Lightlybeatoneegg.Rolloutthedoughgentlyona lightly flouredsurface intoa12-inchsquare.Placethebrieinthecenterandbringtheedgesofthepastrysheetuparoundandoverthestuffedbrie.}ointheedgestogetherandsealwithsomeof the beaten egg. Make a decorative design over the top if youwish.Brushthepuffpastrywiththerestoftheeggandbakeinthecenterof theovenfor20minutes,until thebrie isheatedthroughandthecenterismelted.
CrispyGarlicTofuBites
SERVES4
⅛cuptamari
6clovesgarlic,minced(3teaspoons)
2½tablespoonslemonjuice
⅛cuporangejuiceconcentrate
⅛cuptamarindpaste
⅛cupketchup
1tablespoonmincedfreshginger(1-inchpiece)
½teaspooncurrypowder
½teaspoongarammasala(seeNote)
1½tablespoonsmolasses
4teaspoonscornstarch
1tablespooncoldwater
1poundextra-firmtofu,pressed(seeIntroduction)
1cupsunflowerseeds,toasted
Vegetableoilforsprayingpan
EVENifyouarenotatofufan,thesecrispynuggetsarehardtokeep
outofyourmouth.Tamarind is indigenous to Indiaandhasbeen
cultivated for its pungent acidic flavor since prehistoric times. It
can be found as a frozen paste, a liquid concentrate, or fresh in
pods. The porous tofu soaks up the tamarinds bittersweet flavor
and togetherwith tamari, ginger, and garlic forms a caramelized
C
crustaroundeach littlebite.Thecrunchyroastedsunflowerseeds
add contrasting texture.These are excellenthot from theovenor
chilled.
ombine the tamari, garlic, lemon juice, orange juice, tamarindpaste,ketchup,ginger,currypowder,garammasala,andmolasses
inasmallsaucepan.Bringtoarollingsimmer.Combinethecornstarchandcoldwater.Withthesaucesimmeringslowly,whisk in thedilutedcornstarch. Simmer the sauce for 1 minute; remove the pan from theheat. When the tofu is ready, cut it into 1-inch squares, coat it inmarinade, andmarinate it for 2 hours in the refrigerator. Preheat theovento400°F.Rollthetofuinsunflowerseedsuntilwellcoated.Placethetofuonalightlyoiledbakingpan.Bakeforabout25minutes,oruntildeepgoldenbrown,turningthepanonceduringthecookingprocess.
NOTE: If you wish to make your own garam masala, see TandooriStuffedLettuceLeafCups.
PER SERVING: CALORIES 330; CALORIES FROM FAT 190; CALORIES FROM SATURATED FAT 20; PROTEIN 16 G;
CARBOHYDRATE 23 G; TOTAL FAT 21 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 670 MG; 57%
CALORIESFROMFAT
S
FriedGreenTomatoes
SERVES4
2greentomatoes,sliced⅛inchthick
½teaspoonsalt,plusmoretotaste
½plus¼cupunbleachedall-purposeflour
1cupcornmeal
Freshlygroundpeppertotaste
1cupbuttermilk
½cupcanolaoil
THIS is a lighter version of a favorite Southern classic. This recipe
willworkwithfirmredoryellowtomatoes,aswell.Tomatoesare
the third most popular vegetable eaten by Americans, behind
potatoes and processed tomato foods like juice, puree, and—you
guessedit—ketchup.
eason the tomato slices with the salt. Combine the ¼ cup flour,cornmeal,andsaltandpepper.Setupabreadingstation: In three
separate bowls, place the remaining ½ cup flour, buttermilk, andcornmealmixture.Coateachtomatosliceintheflour,tapofftheexcess,submerge in thebuttermilk,andthencoatwell in thecornmeal.Breadallofthetomatoslices;refrigerateforatleast1hour.(Youmaypreparethe tomatoes several hours ahead of cooking.)When the tomatoes areready, heat the canola oil in a skillet overmedium-high heat, until asingle dropofwatermakes the oil sizzle.Cook the tomato slices untilthey are golden brown on each side, turning them once. Remove thetomatoes to a plate linedwith paper towels for a fewmoments. Servethemimmediately.
PER SERVING: CALORIES 380; CALORIES FROM FAT 260: CALORIES FROM SATURATED FAT 20; PROTEIN 6 G;
CARBOHYDRATE 26 G; TOTAL FAT 28 G; SATURATED FAT 2.5 G; CHOLESTEROL 5 MG; SODIUM 910 MG; 68%
CALORIESFROMFAT
Samosas
SERVES20
TheSpicedPotatoFilling1poundrussetpotatoes,peeledanddiced
1tablespooncanolaoil
1cupdicedredonion
2clovesgarlic,minced(1teaspoon)
4teaspoonsmincedfreshginger
1serranoorjalapeñopepper,seededandminced
1teaspoongarammasala
1teaspooncurrypowder
1teaspooncumin
⅛teaspoonturmeric
⅛cupmincedfreshcilantro
⅛cuplemonjuice
Saltandfreshlygroundpeppertotaste
¾cupfrozenpeas,thawed
TheDough6cupsunbleachedall-purposeflour
1teaspoonsalt
¼pound(1stick)butter
½cupcoldwater
TheEggWash1largeeggbeatenwith1tablespoonwater
THISauthenticHimalayanrecipe ismadewithspicedpotatofilling.
Planonmakingmanyandfreezingthem.
TO PREPARE THE SPICED POTATO FILLING Boil the potatoes inenoughwater tocover them,until fullycooked.Coolpotatoes slightly,placetheminalargebowl,andmashthem.Inasmallskillet,heatthecanolaoilandsautétheonion,garlic,ginger,andfreshpepperuntiltheonion is translucent.Add thegarammasala,currypowder,cumin,andturmeric to the skillet. Sauté for30 seconds; remove thepan from theheat. Add the onion, cilantro, lemon juice, salt and pepper, and peas;mixwell.TOPREPARETHEDOUGH In a large bowl, combine the flour, salt,andbutteruntilthemixtureresemblesacoarsemeal.Addcoldwatertothemixtureandgentlyblenduntil thewater is fully incorporated; rollthedough intoaball.Kneadthedoughgentlyonasmoothsurfacenomorethan5timestoformintoaball.Lightlydustthedoughwithflour,wrapthedough,andchillitintherefrigeratorfor1hour.Preheattheovento400°F.To assemble the samosas, roll the dough out on a lightly flouredsurface toWinch thickness.Cut thedough into4-inchsquares.Place2tablespoonsoffillinginthecenterofeachsquare.Brushtheedgeswiththeeggwash.Foldthesamosasinhalftoformatriangle,andpresstheedges together to seal them. Place the samosas on a baking sheet andbrush the topswith theeggwash.Bake forabout25minutes,oruntilgolden.
PER SERVING: CALORIES 220; CALORIES FROM FAT 50; CALORIES FROM SATURATED FAT 30; PROTEIN 5 G;
CARBOHYDRATE 35 G; TOTAL FAT 6 G; SATURATED FAT 3 G; CHOLESTEROL 25 MG; SODIUM 130 MG; 23%
CALORIESFROMFAT
ChiliCheeseTamales
SERVES4
TheMasa½cupcornflour
1teaspoonbakingpowder
1teaspoonsalt
⅓cupcornoil
4tablespoons(½stick)butteratroomtemperature
1cupplus2tablespoonshotwater
4largecornhusks
1cupTomatillo-ChipotleSalsa
8ouncesMontereyJackcheese,grated
THESE littlehandcraftedcornpackages,steamedintheirownhusks,
are a labor of love. Corn husks may be found in most Mexican
grocery stores. If corn husks are unavailable, youmay use small
squares of tinfoil. The corn dough,which becomes the filling for
thesoftenedhusks,iscalledmasa.
TOPREPARETHEMASAPlacethecornflour,bakingpowder,andsaltinthebowlofanelectricmixerfittedwithapaddleattachment.Addthecornoilandbuttertothedryingredientsandbeatslowlytogetherfor2minutes,untilmixedwell.Addthehotwaterandcontinuetomixfor2minuteslonger.Intermittentlystopthemixertoscrapedownthesidesofthebowl.Transfer thedough to aplate and cover looselywithplasticwrap; allow the masa to rest for about 30 minutes before filling the
husks.Soakthedriedcornhusksinverywarmwaterforatleast30minutes.Weighthemdowninabowlofwaterwithacanorotherheavyobjectuntiltheyarepliable.Topreparethefilling,combinetheTomatillo-ChipotleSalsawiththeMontereyJackcheese.Foreachtamale,measure½cupofmasaandrollintoaball.Pressandsemiflattenthemasaballontoasoftenedcornhusk,spreadingthemasadoughintothehuskinanevenlayer.Place¼cupfillinginthecenterofthe husk and bring the sides of the husk together, pressing the dougharoundthefillingsoitisenclosedinthedough.Foldthecornhuskstowrap them tightly around the tamale, and fold the ends under thetamale.Twistthetamaleendsorfastenthemwithstripsofhusklikealittlepackagetoseal.Inabamboosteamer,inasaucepanwithavegetablesteamer,orinasaucepotfittedwithatightlidcontainingacolanderoverboilingwater,steamallthetamalesfor45to60minutes.ServewithsomeoftheadditionalTomatillo-ChipotleSalsa.
PER SERVING: CALORIES 580; CALORIES FROM FAT 460; CALORIES FROM SATURATED FAT 190; PROTEIN 16 G;
CARBOHYDRATE18G;TOTALFAT51G; SATURATEDFAT21G;CHOLESTEROL80MG; SODIUM I, 110MG;79%
CALORIESFROMFAT
D
PiquilloPepperswithGoatCheese
SERVES6
1(7-ounce)jarpiquillopeppers
2ouncesprosciutto,verythinlysliced
8freshbasilleaves
1(3.5-ounce)logmildfirmgoatcheese
1teaspoondriedItalianherbs
INthisrecipethecreamytextureandsharpflavorofgoatcheeseis
complemented by piquant piquillo peppers. That’s hard to
pronounce—easytoeat.Handlethesepeppersgently,gingerly,and
tenderly,astheyareindeeddelicate.Theresultsareinspiredandas
attractiveastheyaredelicious.
rain thewholepeppers and slicevertically, opening themgentlyandremovinganyseeds.Laythepeppersonacleankitchentowel
or paper towels to dry. Press the surfacewith another paper towel toremoveanyexcessliquid.Placea20-inch-longpieceofwaxedpaperorparchmentpaperonthe
kitchen countertop. Unfold the peppers gently one at a time and laythem skin side down onto the parchment paper, overlapping them toform a rectangle about 5 x 16 inches long. Place the prosciutto slicesover the peppers, overlapping them. Place the basil leaves over theprosciutto. Evenly crumble the goat cheese over the surface of thepeppers.SprinkleevenlywithItalianherbs.Using thewaxedpaper, fromtheendclosest toyou, folduptheroll
carefully into a pinwheel until it is closed. Press gently and evenly tocompacttherollasmuchaspossible.Togetareallyfirmpinwheel,use
arulerorstraightedgeandpress theroll tocompact it.Twist theendstogetherandrefrigeratetofirmup.Ifyourefrigeratetherollovernight,itwillbeeasier tocut intothinslices.Enjoywithcrackersorbaguetteslicesandserveasanappetizer.
PER SERVING: CALORIES 110; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 40; PROTEIN 8 G;
CARBOHYDRATE 3 G; TOTAL FAT 7 G; SATURATED FAT 4.5 G; CHOLESTEROL 20 MG; SODIUM 220 MG; 54%
CALORIESFROMFAT
PiquilloPeppers
PIQUILLO peppers are a very specific variety of pepper grown in the
Navarre region of Spain. These triangle-shaped peppers are
harvestedwhen fully red,when they areno longer than4 inches
and themoisture content does not exceed 3 percent. This careful
monitoringensuresaconsistentdeep,rich,andcomplexflavorwith
aslightspicybite.Theiruniquetastepairswellwithstrongflavors
(anchovies, hard cheeses, olives, seafood), and their uniform size
makesthemidealforstuffing.
P
TomatoBruschetta
SERVES4
1poundplumtomatoes,chopped
2clovesgarlic,minced(1teaspoon)
1smallredonion,minced
⅛cupmincedparsley
3tablespoonschoppedfreshbasil
¼teaspoonsalt
¼teaspoonfreshlygroundpepper
⅛cupextra-virginoliveoil
4teaspoonsbalsamicvinegar
1tablespoonredwinevinegar
Halfbaguette,sliced¼inchthick
AH,thesimplicityofripeseasonalingredientsinharmonywithone
another on the same piece of crusty bread. From the Italian
bruscare, meaning “to roast over coals,” this garlic bread was
traditionallymadebyrubbingfreshgarlicoverpeasantbreadand
drizzling it with fruity extra-virgin olive oil. The breadwas then
baked in a brick wood-fired oven until crisp and golden brown.
Here’sanupdatedversionyoucanmakeathome.
reheattheovento400°F.Combinethetomatoes,garlic,onion,parsley,basil,salt,pepper,
oliveoil, andvinegars in a largemixingbowl tomake thebruschetta.
Place the baguette slices on a baking pan in a single layer. Bake theslices until just golden, remove them from the oven, flip them, andreturnto theovenuntilgolden.Serve thewarmbaguetteslices toppedwiththebruschetta.
PER SERVING: CALORIES 130; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 10; PROTEIN 2 G;
CARBOHYDRATE14G;TOTALFAT8G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM160MG;54%CALORIES
FROMFAT
PeelingandSeedingTomatoes
TOMATOES may be peeled when you’re making a more upscale or
special-occasion dish. First bring a sauce pot of water to a boil.
Makesurethewaterisatleast6to8inchesdeep.Removethestem
endofthetomatowithasmallparingknifeortomatoshark,which
isatoolspecificallydesignedtoremovethecore.Makeacrisscross
mark on the bottom of the tomato. Plunge the tomato into the
boiling water and keep it in the hot water for about 1 minute.
Removethetomatofromthewaterwithaslottedspoonandrinse
undercoldwaterimmediately.Theskinshouldjustpeeloffeasily.
Toseed,cutthetomatoinhalforintoquartersandsqueezeoutthe
seeds.Thetomatoisnowreadytobechoppedordiced.
FragrantGinger-LimeChickenFingers
SERVES4
1clovegarlic,minced(½teaspoon)
¼cuplimejuice
6tablespoonsplus2tablespoonsmincedfreshginger
1½tablespoonstamari
1tablespoontoastedsesameoil
1teaspooncornstarch
⅛cupwater
1poundbonelessskinlesschickenbreasts,cutinto1-inch-wide
strips
2½cupsdriedbreadcrumbs
⅛cupblacksesameseeds
¾cupunbleachedall-purposeflour
2largeeggswhiskedwith½cupwater
Canolaorvegetableoilforspraying
WHOEVERcreatedthechickenfingerprobablyneverrealizeditwould
becomeaculinary icon.Onceyougeta tasteof thetart limeand
fragrantginger,we’llhaveyouwrappedaroundtheflavorofthese
fingers. They are “oven-fried” with hardly any oil. Oven-frying
produces many of the same taste attributes of deep-frying—a
crunchyflavorfulcoatingwithmoistchickenunderneath—because
thecrustsealsinthenaturaljuices.
Inalargebowl,combinethegarlic,limejuice,the2tablespoonsginger,tamari, sesame oil, cornstarch, and water to make the marinade.Marinate the chicken strips at least 4 hours in the refrigerator. Inanother large bowl, combine the bread crumbs, the remaining 6
tablespoonsginger,andthesesameseeds.Preheattheovento450°FSetupanareaforbreadingthechicken:theflour in one bowl, the beaten eggs in a second bowl, and the breadcrumbmixtureinathirdcontainer.Coatthechickeninflour;tapofftheexcess.Thencoatthechickenintheeggmixture,andfinallycoatwiththebreadcrumbmixture.Placethechickenonalightlyoiledsheetpan.Spraythechickenwithcanolaoil.Bakefor20to25minutes,untilthechickenisgoldenbrown.
PER SERVING: CALORIES 190; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 10; PROTEIN 15 G;
CARBOHYDRATE 21 G; TOTAL FAT 5 G; SATURATED FAT 1 G; CHOLESTEROL 60 MG; SODIUM 310 MG; 24%
CALORIESFROMFAT
BarbadianChickenFingers
SERVES6
1½poundschickentendersorbonelessskinlesschickenbreasts
cutinto1-inch-widestrips
½cupJamaicanJerkSauceoryourfavoritebottledbrand
½cupbuttermilkorplainyogurt
TheCrust¼cupdriedbreadcrumbs
¼cupfinecornmeal,whiteoryellow
½teaspoondriedthyme
⅛teaspoonallspice
Pinchofcayennepepper
Saltandfreshlygroundpeppertotaste
Vegetableoilforsprayingchickenfingers
FORthisCaribbean-inspiredfingerfood,allspice,ginger,chilies,and
limecreateafantasticflavorcombinationtypicalofislandcuisine.
Thisversionisoven-fried,whichuseslessfatthantraditionalfried
fingers.SavesomeoftheJamaicanJerkSaucetouseasadipping
sauce.OrtrythemwithCucumberRaita.Thesechickenfingersare
alsoexcellentasasandwichtoppedwithCreoleRemouladeSauce,
fieldgreens,andsliceddillpickles.Adventurouskidsenjoytheseas
muchasgrown-upsdo.
M arinatethechickeninthejerksauceandbuttermilkforatleast1hourintherefrigerator.TO PREPARE THE CRUST Preheat the oven to 400°F. In a
small bowl, combine all ingredients for the crust. Gently dip themarinated fingersoneata time in thecrumbmixture, shakingoffanyexcesscrumbs.Lineupthelightlybreadedfingersonasheetpan,spraythem lightly with the vegetable oil, and bake for 20 to 25 minutes,turning once, halfway through, to brown them evenly on both sides.Serveimmediately.
PER SERVING: CALORIES 240; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 15; PROTEIN 37 G;
CARBOHYDRATE 10 G; TOTAL FAT 5 G; SATURATED FAT 1.5 G; CHOLESTEROL 100MG; SODIUM 240MG; 19%
CALORIESFROMFAT
T
CrunchySesameFive-SpiceChicken
SERVES4
¼cupplus2tablespoonsteriyakisauce(seeNote)
2teaspoonsfive-spicepowder
⅛cupteaspoonstamari
2teaspoonstoastedsesameoil
3tablespoonshoney
1poundbonelessskinlesschickenbreast,cutinto1-inchstrips
1cupshreddedunsweetenedcoconut
1cupyellowcornmeal
⅛cupmincedparsley
⅛to¼cupcanolaoil
THESEchickenstripsareagoodexampleofthefive-flavorprinciple.
This ancient Asian flavor philosophy notes that our taste buds
detect only five flavors: sour, salty, sweet, bitter, and spicy. This
principlecertainlyholdstruewitheachbite.Thecrunchycoconut
and sesame crust is baked, not fried as somany coconut chicken
dishesare.
o prepare the marinade, combine the teriyaki sauce, five-spicepowder,tamari,sesameoil,andhoney.Marinatethechickenstrips
intherefrigeratorforatleast4hours.Preheattheovento450°FInalargebowl,combinethecoconut,cornmeal,andparsley—thiswill
be the breading. Remove the chicken from the marinade; save themarinade. Roll the chicken in the breading to coat all sides. Dip thechickenintheremainingmarinadeandtheninthebreadingagain.Placethe chicken stripsona lightlyoiled sheetpan.Spray the chickenwiththecanolaoil.Bakefor15to20minutes,untilgolden.
NOTE:YoumayuseourTeriyakiChickenWingsmarinade,oruseyourfavoritebottledbrand.
PER SERVING: CALORIES 510; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 70; PROTEIN 39 G;
CARBOHYDRATE 46 G; TOTAL FAT 21 G; SATURATED FAT 8 G; CHOLESTEROL 85MG; SODIUM 1,630 mg; 35%
CALORIESFROMFAT
TeriyakiChickenWings
SERVES10
TheTripleCitrusTeriyakiMarinade1cupsoysauceortamari
¼cupmincedfreshginger
⅛cupmincedfreshcilantro
8clovesgarlic,minced(4teaspoons)
3tablespoonswhitewinevinegar
½cuphoney
½cuptoastedsesameoil
½cuporangejuice
½cuplimejuice
½cuplemonjuice
2poundschickenwings
⅛cupsesameseeds
THESE are the perfect hand-to-mouth snackwith their own built-in
handles.Freshcitrusjuice,wildblossomhoney,andgratedginger
caramelizeoverthesewingstoformadelicateglazeandtosealin
thenaturaljuicesofthewings.
TOPREPARETHETRIPLECITRUSTERIYAKIMARINADEPulsethesoysauce,ginger,cilantro,garlic,vinegar,honey,sesameoil,andthecitrusjuicesinablenderfor1minute,untilwellcombined.Placethechickenwingsinacontainersmallenoughsothatthewings
arecompletelycoveredwith1cupofthemarinade,andmarinateintherefrigeratorforatleast1hourorpreferablyovernightfor12hours(seeNote).Preheat the oven to 450°F Line a baking pan with foil for easycleanup.Discardthemarinade.Placethewingsonthepanandbakefor8minutes,untilwellbrowned—theywillbeamahoganycolor.Removethepanfromtheoven,bastethewingswithadditionalfreshmarinade,and sprinkle with sesame seeds. Return the wings to the oven andcontinuebakingfor5moreminutes.
NOTE: This marinade recipe will make more than you need for thewings.Themarinadewillkeepfor1monthinyourrefrigeratorandmaybe used for grilling your favoritemeat, poultry, tofu, or vegetables. Itmayalsobeusedasadippingsauceforthechickenwings.
PER SERVING: CALORIES 310; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 50; PROTEIN 25 G;
CARBOHYDRATE 5 G; TOTAL FAT 20 G; SATURATED FAT 5 G; CHOLESTEROL 75 MG; SODIUM 430 MG; 58%
CALORIESFROMFAT
I
Turkey,Sage,andPineNutMeatballs
SERVES8
2teaspoonsoliveoil
1mediumonion,minced
2stalkscelery,minced
2clovesgarlic,minced(1teaspoon)
3tablespoonsfreshoregano,or1tablespoondried
⅛cupmincedfreshsage,or1tablespoondried
6sun-driedtomatoes,plumpedinboilingwaterandchopped
(seeIntroduction)
1poundgroundturkey
½cuppinenuts,toasted
½cupdriedbreadcrumbs
Lemonpeppertotaste
Salttotaste
SAGE,onceusedasamedicinalherb,isderivedfromtheLatinsalvus,
whichmeans“healthy.”Mixedwithleangroundturkey,sun-dried
tomatoes, and toasted pine nuts, sage carries the flavor of these
meatballstoanewlevel.Weknowtheypromotehealthyappetites.
Acoolingraitapartnerstheseperfectly.
nalargepan,heattheoliveoilovermediumheat.Sautétheonion,celery, garlic, and oregano for 3 minutes, until the vegetables are
tender.Place the sautéedvegetables in a largemixingbowl andallow
themtocool.Addthesage,sun-driedtomatoes,turkey,pinenuts,breadcrumbs, lemonpepper,andsalt tothebowl.Mixall the ingredientsbyhandorwithalargespoonuntilwellcombined.Usinga2-ouncescooptomeasure,rolltheturkeymixtureintoballsandplaceonalargebakingpan.Bakeat350°F.forabout25minutes,oruntiltheturkeyiscookedthrough.
PER SERVING: CALORIES 180; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 20; PROTEIN 13 G;
CARBOHYDRATE 9 G; TOTAL FAT 11 G; SATURATED FAT 2 G; CHOLESTEROL 45 MG; SODIUM 160 MG; 55%
CALORIESFROMFAT
SatéChickenSkewers
SERVES8
14(6-inch)bambooskewers
½cupplus¼cupCurryCoconutPeanutSauce
1½teaspoonscoriander
¼teaspoonturmeric
2clovesgarlic,minced(1teaspoon)
5teaspoonslemonjuice
½teaspoongroundfennelseeds
3smallshallots,minced
2teaspoonssugar
2teaspoonstamari
Pinchofcayennepepper
1poundbonelessskinlesschickenbreastcutinto1-inch-wide
strips,2to3incheslong
SATÉSorsataysareafavoriteIndonesianstreetfoodsnackandmay
beservedasanappetizer,aquickbite,oramaindish.Satésmay
be made from marinated cubes or long strands of poultry, beef,
lamb,orseafood.Seasonalvegetablesmayalsobeusedaslongas
theyhavethesamecookingtime.Themarinadeisusuallyheavily
spiced and full of vibrant flavor, which goes well with palate-
cooling peanut sauce. To prevent the wooden skewers from
burning,soaktheminwaterforatleast30minutesbeforegrilling.
TYoumayalsowraptheskewerendsinfoil.
oassemblethechickenskewers,soakthebambooskewersinwaterfor30minutes. Ina largebowl, combine the½cupof theCurry
CoconutPeanutSaucewiththecoriander,turmeric,garlic,lemonjuice,fennel, shallots, sugar, tamari, and cayenne pepper to make themarinade.Skewer thechickenstrips,oneper skewer.Coat thechickenwith the marinade and marinate for at least 2 hours or overnight, ifpossible.Togrill,cooktheskewers4minutesoneachsideoveramedium-hotfireuntilgoldenbrown.Bastewithsomeoftheremaining⅛cupsauceafterturningtheskewers;reservetherestofthesauceforserving.To cook in the oven, preheat the oven to 450°F Place the chickenskewersonafoil-linedbakingpan.Bakefor7minutes;thenremovethechickenfromtheoven.Turntheskewersover,bastethemwithsomeoftheremaining⅛cupsauce,andbakefor7moreminutes,untilgoldenbrownonbothsides.Servewiththeremainingsauce.
PER SERVING: CALORIES 130; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 15; PROTEIN 18 G;
CARBOHYDRATE 5 G; TOTAL FAT 4.5 G; SATURATED FAT 2 G; CHOLESTEROL 45 MG; SODIUM 190 MG; 31%
CALORIESFROMFAT
TandooriStuffedLettuceLeafCups
SERVES4
TheTandooriSpices(GaramMasala)1teaspooncumin
1teaspooncoriander
½teaspooncardamom
½teaspoonwholecloves
½teaspoonfreshlygroundpepper
⅛teaspooncayennepepper
⅛teaspooncinnamon
½teaspoonturmeric
¾cupplainyogurt
1teaspoonsalt
3tablespoonsmincedfreshcilantro
1poundmediumshrimp,peeledandchopped
1mangoorpapaya,peeled,pittedanddiced
½headoficebergorleaflettuce,leftinwholeleaves
MASALA means “spice” in Indian cuisine. You may easily find
powdered or spice paste mixtures in many Whole Foods Market
stores and inmost Indian grocery stores. Thedried spicemixture
here, our own garam masala recipe, may be used for shrimp,
seafood, poultry, tofu, or vegetables. The filling in this recipe is
fabulous stuffed into fresh, cool lettuce leaves orwrapped in flat
bread.
TO PREPARE THE TANDOORI SPICES Combine the cumin, coriander,cardamom, cloves, black pepper, cayenne pepper, cinnamon, andturmeric in a small bowl. If you prefer, use 2 tablespoons of premadegarammasalaspicesinsteadofthisspicemixture.Topreparethemarinade,heatthetandoorispicesinadryskilletoveramedium flame for 2minutes, stirring frequently until the spices arefragrantandlightlytoasted.Placethespicesintoamediumbowlandletthemcooltoroomtemperature.Mixtheyogurt,salt,andcilantrowiththe spice mixture. Add the shrimp to the bowl, coat well with themarinade,andrefrigerateforatleast30minutes.Preheatthebroiler.Foreasycleanup,lineabakingpanwithfoil.Laytheshrimpinasinglelayeronthebakingpan.Placethepanofshrimp4inchesfromthebroiler;broilfor6to8minutes,until lightlybrowned.Chill theshrimp.Whentheshrimparechilled,combine themwith themango.To serve the shrimp,make small lettuce leafholdersbygentlyseparatingleavesfromtheircore.Youmayalsoremovethecorefromaheadoficeberglettuceandthenseparateitintoleaves.Servetheshrimpinlettucecupsorusetheleavesaswrappersfortheshrimpmixture.
PER SERVING: CALORIES 210; CALORIES FROM FAT 35; CALORIES FROM SATURATED FAT 10; PROTEIN 27 G;
CARBOHYDRATE 19 G; TOTAL FAT 4 G; SATURATED FAT 1 G; CHOLESTEROL 175 MG; SODIUM 690 MG; 17%
CALORIESFROMFAT
AsianTunaDumplingswithSoyDippingSauce
SERVES12
TheTunaFilling1½-inch-thickslicefreshginger
2clovesgarlic
⅛teaspooncrushedredchiliflakes
½smallyellowonion,minced
½redpepper,roasted,peeled,andminced
¾cupwashedandchoppedspinach
4teaspoonstamari
⅓poundfreshtunasteak,diced
24wontonwrappers
6lettuceleaves(forsteaming,optional)
1recipeSoyDippingSauce
LITTLE dumplings are like tiny holiday gifts or birthday presents.
There ismuchexpectationover theedible treat insidebeforeyou
getthroughthetenderouterwrapper.Thesepackagesareexcellent
pan-fried or steamed. Dip each of them with the anticipation of
poppingthenextinyourmouth.Youmayusefirmtofuinplaceof
tunaforavegetarianversion.
TOPREPARETHETUNAFILLINGCombinetheginger,garlic,redchiliflakes, onion, pepper, spinach, and tamari in the bowl of a food
processor;pulseuntilfinelychopped.Addthetunatothefoodprocessorandpulseuntilroughlychopped.Transferthismixturetoasmallbowl.Toassemblethedumplings,youwillneedasmallcuporbowlwith¼cupwater,thewontonwrappers,tunafilling,andaslightlydamppapertowel. Place 2 wonton wrappers at a time on the counter with onecornerofeachwrapperpointingawayfromyou.(Thewrapperswilldryout quicklywhen uncovered.) Place½ tablespoon of the filling in thecenter of each wrapper. Moisten the 2 edges of the wrapper farthestfromyouwithwater,usingyourfingerorabrush.Foldthedryedgesofthewrapperoverontothemoistenedonestomakeatriangle.Placethewontonsonaplateandkeepthemcoveredwiththeslightlymoistpapertowel.Continueuntilallthedumplingsaremade.Tosteamthedumplings,setabamboosteamerorplateoverwaterinalargepotorwok;bringthewatertoasimmer.Linethesteamerbasketwith lettuce leaves, allowing some space for the steam to travel upthrough the steamer or over the plate. The lettuce will keep thedumplings fromstickingto thesteamerorplate.Laythedumplingsontopofthelettuce;coverthesteamer.Allowthedumplingstosteamforabout5minutes,oruntiltheyarecookedthrough.ServethedumplingswiththeSoyDippingSauce.
PER SERVING: CALORIES 80; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 7 G;
CARBOHYDRATE12G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL10MG;SODIUM880MG;0%CALORIES
FROMFAT
Variation:Tofrythedumplings,whileholdingthepointofthetriangle,shapeeachdumplingsothatitcansituponitsown.Heat¼cuptoastedsesame oil in a large skillet over high heat until the oil just starts tosmoke.Holdingbythepoint,carefullyplacethedumplingsintothehotoil.Frythemuntilthedumplingsaredeepgoldenbrownonthebottom.Reduce the heat to low. Very carefully add ¼ cup water to the pan.Cover immediately. Continue cooking for 2 to 3 minutes, until thedumplingsarecookedthrough.
ShrimpandScallopChalupas
SERVES4
1(16-ounce)canrefriedblackbeans
1(10-ounce)jarpreparedgreensalsa
½poundseascallops,cutinto½-inchpieces
¾poundmediumshrimp,peeled,splitinhalf
½yellowonion,verythinlysliced
3cupsNapacabbage,verythinlysliced
1tablespoonchilipowder
¼cupcanolaoil
4(6-inch)flourtortillas
¼cupgratedMontereyJackcheese
¼cupgratedquesofresco(anymildwhiteMexicancheesewill
workfine)
1cupPicodeGallo
1ripeavocado,sliced
CHALUPA is Spanish for “boat.” Serve these tortilla rafts, inspiredby
thefoodsofMexico’sinterior,foralightappetizerorbrunchdish.
The contrasting textures of this dishworkwellwith one another
and seem to be perfectly balanced.Youmaymake chalupaswith
crumbled firm tofu if you prefer. The boats aremade from flour
tortillas,whicharemorepliablethancorntortillasandholdevery
seafoodmorselintact.
Combinethebeansandgreensalsainasaucepanandcookovermedium-
lowheat,stirringoftenasyoucontinuetopreparetherecipe.Thebeanmixturewillthickenslightly.In a large bowl, combine the scallops, shrimp, onion, cabbage,
andchilipowder;settheseaside.Heatthecanolaoilovermedium-highheat in a medium skillet until almost smoking. Lightly pan-fry thetortillasoneata time,cookingbothsidesuntil the tortilla iscrispandgolden(seeNote).Keep the tortillaswarm ina200°F.ovenwhileyoucontinue.Heat a large sauté pan until very hot; then quickly sear the shrimpmixture until the shrimp are pink and turn opaque. The scallops willbecomeopaque,aswell.To assemble the chalupas, place one crisp tortilla on each plate.Spreadonequarterofthebeanmixtureovereachtortilla.Topthebeanswithonequarteroftheshrimpmixture.SprinkleononequarterofthecheesesandonequarterofthePicodeGallo,andfinishwithonequarteroftheavocadoslices.
NOTE:Tooven-fry the tortillas,preheat theoven to450°F.Brushbothsidesofthetortillalightlywithoilandbakeuntilitiscrispandgolden.
PER SERVING: CALORIES 830; CALORIES FROM FAT 310; CALORIES FROM SATURATED FAT 50; PROTEIN 50 G;
CARBOHYDRATE75G; TOTAL FAT35G; SATURATEDFAT6G; CHOLESTEROL180MG; SODIUM1,290MG; 37%
CALORIESFROMFAT
inevery ladleof soup.Walking intoakitchen filledwith thearomaofsimmering soup can comfort you even on the most stressful day. Noothertypeof foodseemstoevokenostalgicmemoriesandthesenseoffamilymore.Theessenceofsoupisfilledwithemotionalpower.There is a reason why time-honored soup is ever popular and
unchanginginitsappeal.Souphasalwaysbeenawarmandwelcomingsymbol of sustenance, one that invites communal dining and nurturesboth our appetite and our spirit. Did you ever wonder how manypressing issuesandvitalmatterswereresolved(ordisappeared)overabowlofcreamyandrobustsoup?ThereisanoldSpanishproverb,“Betweensoupandlove,thefirst is
better.”Soup is a friendly food that can be served as a first course or a
completenutritiousmeal.Howironicthatanage-oldfoodlendsitselftoour modern hectic lifestyle. Most of these soups can be prepared inunderanhourandyieldenoughtoserveforseveralmeals.Soupmaybefrozenandenjoyedoveraperiodofseveralmonths.Soupalsoprovidesagoodmediumforkitchenexperimentation. Ingeneral, souprecipesareforgivingandaddingapinchofonespiceorsomevegetabletrimmingsfrom another meal can sometimes give rise to a fabulous new souptraditionofyourown.
STOCKS VEGETABLE STOCK CHICKEN STOCK ASIAN STOCKMISO BROTH ROASTED THREE-ONION STOCK TERRA-COTTASTOCK AROMATICBROTH SOUPS CHILLED STRAWBERRYANDRHUBARB SOUP GAZPACHO CHILLEDGREEKEGGPLANT SOUPSWEET POTATO, CORN, AND KALE CHOWDER CREOLE RICE ANDBEANSOUP PANANGGREENPEASOUP WHITEBEANANDSWISSCHARDSOUP SPICYMUNG BEAN SOUP CHIPOTLE BLACK BEANSOUP ROASTEDCORNPOBLANOCHOWDER BUTTERNUTSQUASHBISQUE TRIPLE-MUSHROOMBISQUE CREAMYSPINACHBISQUECARROTGINGERSOUP COUNTRYVEGETABLESOUPWITHBARLEYAND OATS RED BEANS AND RICE FRENCH ONION SOUP FOREVERYONE HUNGARIAN SWEET ’N’ SOUR CABBAGE SOUP MISOVEGETABLECHOWDER THECHICKENSOUP SPICYCHICKENANDTORTILLA SOUP CHICKEN AND WILD RICE SOUP LENTIL,SAUSAGE,ANDRICESOUP BAHAMIANCONCHCHOWDER CHILISWEETPOTATOCHILI CHUNKYGARDENVEGETABLECHILI CHILIBLANCOWITHCHICKEN SOUPGARNISHES
MakingSoupfromScratch
Nowthatwe’vediscussedthevariousmethodsandphilosophyofnaturalfoodscooking,wewanttoapplythis informationtothekitchen.Soupsandstocksareagoodplacetostart;theyembodythesoulofthekitchen.Although soups have a richer flavor when made from homemade
stock,it’snotnecessary.Mostsoupscanbemadewithclean,purewaterasaliquidbase.Thereisalsoawealthofpackagedbroths,stockpastes,andnondairybeverages,suchasoat,soy,rice,andnutmilks,thatmaybeusedtomakesoups.Makingstockathomeissimple,yetitisclearlyatimecommitment.Vegetable and chicken stocks form the foundation of most soups.
Thereare,of course, severalvariationsof each.The terms stock,broth,andbouillon all describe the remaining liquidafter cookingvegetables,meats,poultry,orseafoodinaflavoredwater.Typically, thesolidsarestrainedoutanddiscarded,andtheflavoredwaterisusedasabaseforsoups. Broth is used interchangeably with the word bouillon, whichcomesfromtheFrenchwordbouillir,“toboil.”
HowtoMakeGreatStock
Always start with cold water. Clean filtered or bottled water ispreferable,butcold isamust.Coldwaterencouragestheflavorofvegetablesorbonestoinfusetheliquid,producingcomplexflavorsandrichcolor.Conversely,hotwatersealstheoutsideofthestockingredientsandresultsinamuchweakerbroth.Thestockorbrothshould be brought to a boil and then immediately lowered to asimmer of 185°E, which temperature becomes evident when thesurface of the liquid bubbles gently. Stock or broth must simmerslowly in order to produce a crystal-clear end result. If you cookoverhightemperatures,yourstockwillbecloudyandmurky.Neverusevegetablesthatareoldordistressed.It’sokayiftheyarepast their prime a bit; however, fresh seasonal vegetables at theirpeakproducethebestflavor.Herbsareaddedintwostages.Adddriedherbsatthebeginningof
the cooking process—the flavor of dried herbs expands andincreases in thestockorbroth.Add freshherbsduring the last15minutesofcooking—theessentialoilsoffreshherbsarefleetingandwillbedegradedbyextendedheating.Peppercornsmustbeaddedduringthelast15to20minutesortheywillbecomebitter.Whenaddedat theend,a spicy,peppery tastepermeatesandenhancesthestockorbroth.Vegetable stocks should be simmered for at least 1 hour. Poultryand beef stocks need at least 2½ to 3 hours to extract a strongflavor.Neverturnstockintoagarbagepotforallvegetabletrimmings.Youmay use a variety of vegetables for a basic vegetable stock;however,someguidelinesfollow.
Vegetable trimmings such as tomato ends, carrot peels,mushroomstems,scallions,anyherbfronds,gingerpeel,leeks,andfennelarealwayswelcome.Whenyouwanttocreatemorebodyinyourstock,addapeeleddicedpotato.Naturalpotatostarchactstoveryslightlythickentheliquid.Duetotheirstrongflavor,stayawayfrombroccoliandbroccolistems, cabbage, turnips, rutabagas, beets, asparagus (unlessyou’remakingasparagussoup),cauliflower,eggplant,parsnips(unless you’remaking chicken soup), and entire heads of oldgarlic.
Whenthestockiscooked,straintheliquidthroughacolanderor,ifyouwantaveryclearstock,throughcheeseclothoracoffeefilter.Pressoutalltheflavouredliquidwithaladleorthebackofaspoon.Youmay season thebrothwith sea salt or kosher salt andpepperafter it is strained.There isnotmuchyoucandowith thecookedvegetablesotherthancontributingthemtothecompostbin.Stock vegetables don’t need to be peeled, but should be roughlychoppedinalargedice.Whenmaking poultry and beef stocks, cover the bones with coldwater and bring to a simmer. After foamy suds appear on the
surface(this iscalledaraft),skimandsimmerat least30minutesbeforeaddingthevegetables.
TipfromtheTeam:Forlightbroths,sauces,andvinaigrettesblendtomatoends, cores, and scrapswithapinchof saltuntil smooth.Pour into a double coffee filter and let strain overnight in therefrigerator. The result is a crystal-clear full-flavored tomato“consommé.”
TheBasicsofMakingGreatSoup
Many of us remember our mothers simply throwing a variety ofingredients in a large pot and boiling it tomake soup.We’ve learned,though, that there is a more premeditative art involved. There areessentially two families of soup—thin broth soups containing lots ofgarnish and thick, hearty soups. Thick and hearty soups are typicallymade with beans, legumes, vegetables, or a combination of all three.Includedinthisfamilyarecreamsoupsenrichedwithcreamandbutteror thickenedwith a roux—a cookedmixture containing equal parts offlourandfat.Asahealthieralternative,weshowyounewwaystomakeheartythicksoupswithoutusingatraditionallyheavyroux.
ThickeningAgents
THEREwasatimewhen,inordertogetathickcreamysoup,youhad
tousearoux.Whilethismixtureoffatandflourcookedtogetheris
traditionalindishessuchasauthenticCajunstewsandgumbos,it
isquiteheavyandabitoutofstepwiththemoderndiet.Weprefer
tothickensoupswithpuréedcookedbeans,withlegumes,orwith
thestarchfromgrainssuchasshort-grainrice,couscous,orbulgur.
Other creative thickeners include roasted chunks of starchy
vegetables(likewintersquash)andrichliquids,suchasoatandsoy
milk.Puréednutmeats,suchascashews,sesameseed,orsunflower
seeds, are also very flavorful and offer additional nutritional
benefits.
Thin broth-based soups can be vegetarian or seafood-, beef-, orpoultry-based and contain noodles, grains, sliced vegetables, pieces ofchicken,tofu,orotherproteinsources.Many of our soups are made without dairy products. Some of our
creamychowdersaremadewithalternativestocow’smilk,suchassoy,oat, or rice milk, which makes soup velvety rich while providingnutritionalbenefits.Here are some basic soup-making steps to help you achieve a
consistentlyflavorfulbowlofsoup:Startwithasouppotlargeenoughtoholdalltheingredientswithplentyofbubblingroom.A5½-quartpotisgoodifyouwanttomake2quartsoffinishedsoup.Unless you are making a fat-free soup, most soups start by heating
sometypeoffatinthepot.Themostcommonfatsweuseareoliveoil,canolaoil,butter,oramixtureofbothoilandbutter.Thebasicfoundationformanysouprecipesisamirepoix—amixture
ofcarrots,celery,andonion.Sometimesjustabedofonionsorleeksisusedtostartasoup.Thismirepoixbedisnormallysautéedintheheatedfat to begin the soup-making process. Typically thyme, bay leaves,rosemary,orotheraromaticsareadded.Sautéingvegetablesanddriedaromaticherbsexpandsthenaturaltasteofthevegetablebaseandgetsthesoupofftoaflavorfulstart.Ifyouwanttocookasoupwithoutthefat,youmayusewater,broth,oroneofthenondairymilkbeverages,inwhichcase,alltheingredientscanbeaddedatonceinthebeginning.Somerecipescallforcaramelizedonions,andthesweetintenseflavor
thatcomesfromheavilybrownedvegetables.OurFrenchOnionSoupforEveryoneisagoodexampleofthistypeofrecipe.Once your soup foundation is formed, the beans, legumes, or other
vegetablesareaddedtothesimmeringliquid.Dependingonthevarietyofsoup,astarch—suchaspastaorriceoranothergrain—isalsoaddedlaterinthecookingprocess.
If you are making a soup such as minestrone with lots of chunkytextures,thesoftervegetablesareaddedclosertotheendofthecookingprocesstoretainthecharacterofthevegetable.Alwaysseasonsoupwithsaltandpepperattheend,whenthesoupiscooked. Youmay also choose to add certain condiments at this point,such asmiso, tamari, lemon juice, ume plum vinegar, rice vinegar, orhotsauce.
Driedvs.CannedBeans
HERE’S a commonquestion: “Shoulddriedor cannedbeansbeused
formakingsoup?”Thereareclearlymeritstocookingasoupfrom
scratch using dried beans. There is amore earthy flavor in dried
beans—provided they have not been stored for a very long time.
Newlydriedbeanshaveasheenor shinygloss to theskin,and it
remains intact,notpeeledandcracked.Oldbeans looksomewhat
wrinkledanddusty.Cookingwithdrybeansor legumesalsoadds
theirnaturalthickeningstarchtothesoup.
Using dried beans is, however, a time-consuming task (but see
“PreparingDriedBeansinaHurry”).Mostbeansneedtobesoaked
overnight,coveredinplentyofwater,whichshortensthecooking
time.Ifyouhavetheluxuryoftimeonyourside,thenbyallmeans
usedriedbeans.
VegetableStock
MAKES2QUARTS
1largeonion,chopped
2largecarrots,chopped
3stalkscelery,chopped
1bunchscallions,chopped,or1largeleek,choppedand
washed
1mediumtomato,chopped
1pintmushrooms,chopped
1largepotato,peeledandchopped
3clovesgarlic
½bunchparsley
4sprigsfreshthyme,whole
3bayleaves
2½quartscoldwater
1teaspoonwhiteorblackpeppercorns
Salttotaste
THISisanall-purposebasicvegetablestockthatmaybeusedinplace
ofwaterforallsauces,soups,andstews.Thestockmustsimmerat
agentleandconstant185°F.,whichwillgiveyouaperfectlyclear
stockthatwillbelightgolden.Althoughthisstockmaybeusedin
somanyways,itstandsfirmonitsown,andasimplebowlofstock
withcookednoodlesorricecanbeamemorablemeal.
P lacetheonion,carrots,celery,scallions,tomato,mushrooms,potato,garlic,parsley,thyme,andbayleavesinalargestockpotorsaucepotandcoverwiththecold,cleanwater.Bringthewatertoaboil,
immediately lower to a simmer, and cook slowly for 45 minutes,uncovered. Add the peppercorns and simmer for 15 minutes longer.Strainthecookedvegetables,andseasonwithsalt.
PER 1-CUP SERVING: CALORIES 30; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE7G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM25MG;0%CALORIES
FROMFAT
W
ChickenStock
MAKES2QUARTS
2poundswholechicken,or2poundschickennecksandbacks
3quartscoldwater
1mediumonion,chopped
2largecarrots,chopped
2stalkscelery,chopped
1bunchscallions,chopped,or1largeleek,choppedand
washed
6sprigsparsley
4sprigsfreshthyme
3bayleaves
1teaspoonwhiteorblackpeppercorns
Salttotaste
THISstockishighlynutritious,comfortingtothesoul,andpractical
forourhealth. Ifyouare justmakingstock,usebacksandnecks,
since theyoffergood flavorandare inexpensive.Stockcaneasily
befrozeninsmallcontainers,heavy-dutyplasticbags,or icecube
traysforthosetimeswhenyouneedonlyasmallamount.
ash the chickenorbones in a largebowlverywellunder coldrunningwater for a fewminutes, until clean. If using awhole
chicken, also clean the insidewellunder runningwater.Remove largefatdepositsanddiscardthem.
Place the chicken or chicken bones in a large stockpot or sauce pot(5½-quart capacity) with the cold, clean water and bring to a boil.Immediately lower the heat and continue to simmer, uncovered. Afoamylayerwillformonthesurface,whichshouldbeskimmedoffthesurfaceofthestockafter30minutes.Addtheonion,carrots,celery,andscallions,andsimmerforanotherhour;thenaddtheparsley,thyme,bayleaves,andpeppercorns.Simmerslowlyforanadditional2hours.Cool the stock, and then remove the bones and vegetables. Seasonwith the salt. Youmay skim the collected fat off the surface after thesouphascooledabit;however,youmightfinditeasiertofirstcoolthestock at room temperature for 2 hours, then refrigerate for at least 3hourstoremovethehardenedfat.
PER1-CUPSERVING:CALORIES70;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN11G;
CARBOHYDRATE 2 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 35 MG; SODIUM 50 MG; 21%
CALORIESFROMFAT
RecipeBonus If youuseawhole chicken for this recipe, the cookedmeatmaybeusedforasalad(SonomaChickenSalad),aquesadilla (Triple-Pepper,Onion, andCheeseQuesadillawithChicken),orasoup(TheChickenSoup).
Any of these stock variations may be made with either vegetable orchicken stock as the base. You may also juice up and improve anycanned or jarred stock bases with these recipes. Water may be used;however,youwillhavebetterflavorifyouuseastock.
I
AsianStock
MAKES1QUART
1quartvegetableorchickenstock
1(3-inch)piecefreshginger,unpeeled,slicedinto¼-inch-thick
rounds
2clovesgarlic,smashedslightly
3staranisebuds
¼cuptamariorsoysauce
⅛cupricevinegar
1tablespoontoastedsesameoil
2smalldriedchilipeppers(optional)
THISAsian-inspiredstockmaybeusedforanysouporsauceneeding
aChineseorJapaneseflavor.It’swonderfulservedhotwithcooked
Udon noodles or leftover vegetables, chicken, or seafood. Try it
withtinydicedpiecesoftofu,mincedscallions,andbeansprouts.
Highly aromatic, star anise buds are native to a species of
evergreentreethatgrowsinsoutheasternChina.
n a large sauce pot, simmer the stock, ginger, garlic, anise buds,tamari, rice vinegar, sesame oil, and chili peppers, if using, for 35
minutes,uncovered,andstrainthestockbeforeusing.
PER1-CUPSERVING:CALORIES130;CALORIESFROMFAT30;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE18G;TOTALFAT3G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM750MG;23%CALORIES
FROMFAT
B
MisoBroth
MAKES1QUART
1quartvegetablestock
2(4-inch)piecesdriedkombu(see“WholeFoodsGlossary”)
1(1-inch)piecefreshginger,unpeeled,slicedinto¼-inch-thick
slices
⅛cupwhiteorredmiso
MISO is a traditional Japanese seasoning.Remember this important
culinary rulewhenaddingmiso toa recipe:Alwaysadd it last to
preserveitsflavorandnutrients.Thestockshouldbesimmeredand
misoaddedafteryouturnofftheheat.Youshouldtrybothsweet
white barley miso and hearty red dark miso in your broth and
decidewhichyoulikebest.
ringthevegetablestocktoaboilwiththekombuandgingerinalargesaucepot.Lowertoasimmerfor10minutes,removethepot
fromtheheat,andaddthemiso.
PER1-CUPSERVING:CALORIES130;CALORIESFROMFAT5;CALORIESFROMSATURATEDFAT0;PROTEIN3G;
CARBOHYDRATE 21 G; TOTAL FAT 0.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 320 MG; 4%
CALORIESFROMFAT
RoastedThree-OnionStock
MAKES2QUARTS
1tablespoonoliveoil
2mediumonions,choppedintolargepieces
1largeleek,cutinto½-inch-thickslicesandwashed
4shallots,peeledandslicedinhalf
1headgarlic,unpeeled,slicedinhalf
2carrots,cutinto½-inch-thickslices
1largetomato,cutintolargechunks
2½quartscoldwater
3sprigsfreshrosemary
3sprigsfreshthyme
3bayleaves
1teaspoonblackpeppercorns
¼cuptamariorsoysauce
THIS is an intensely flavored stock that derives much of its gusto
fromcaramelizingthenaturalsugarinthevegetablesandinfusing
thestockwithsweetnessanddepth.Itisgreatasabaseforhearty
dishes like onion or bean soups. Use this stock when you are
looking for bold results and a rich mahogany color. For a
vegetarianbroth, it’srather…beefy.Trythissoupwithhomemade
spaetzleandsnippedchives.
Preheattheovento400°F.Inamediumbowl,combinetheoliveoilwith
the onions, leek, shallots, garlic, carrots, and tomato and thenspread them out on a cookie sheet. Roast the vegetables in thecenteroftheovenforabout1hour,turningevery15minutes,until
wellbrowned.Transfertheroastedvegetablestoalargesaucepotandcoverwiththecold water. Bring the water to a boil, lower to a simmer, and cookslowly,uncovered,for30minutes.Addtherosemary,thyme,bayleaves,andpeppercorns;simmerforanadditional20minutes.Seasonwiththetamari.
PER 1-CUP SERVING: CALORIES 35; CALORIES FROM fat 10; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE6G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM270MG;29%CALORIES
FROMFAT
Terra-CottaStock
MAKES2QUARTS
2teaspoonscanolaoil
1largeredonion,chopped
1largeredpepper,seededandchopped
1mediumpoblanochili,seededandchopped
3clovesgarlic,peeledandsmashed
2smalldriedchilipeppers
1teaspooncumin
1tablespoonsweetpaprika
2teaspoonsdriedoregano
1(14-ounce)canchoppedtomatoes
2quartscoldwater
8sprigsfreshcilantro
Salttotaste
WITH intense flavor from cumin, chilies, tomato, and cilantro, this
crimsonstockenhancesMexicanandLatindishes.Weusethisstock
toaddextraflavorpowertoTex-Mexcuisine.DressupthisTerra-
CottaStockwithcrushedtortillachips,dicedavocado,andminced
fresh cilantro for a rich and satisfyingmeal. It’s also exceptional
servedovercookedquinoa.Youmayuseanystrengthofdriedhot
chili;ourfavoriteisthechipotle,whichisasmokeddriedjalapeño.
Theunsweetenedcocoaaddsanunderlyingresonancethattiesthe
Hflavorstogetherwithoutbeingperceivedaschocolaty.
eatthecanolaoilovermediumheatinalargesaucepot;sautétheonion, red pepper, poblano chili, garlic, chili peppers, cumin,
paprika, and oregano for 2 minutes, stirring frequently. Add thetomatoesandcoldwater.Bring thestock toaboil, lower toasimmer,and cook uncovered for 45minutes. Add the cilantro and continue tocook for 15 minutes longer. Strain the broth and season with salt totaste.
PER1-CUPSERVING:CALORIES30;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE5G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;33%CALORIES
FROMFAT
C
AromaticBroth
MAKES2QUARTS
1mediumonion,sliced
1sweetpotato,peeledandchopped
1mediumtomato,chopped
4clovesgarlic,minced(2teaspoons)
⅛cupmincedfreshginger(2-inchpiece)
¼teaspooncrushedredchiliflakes
3stalkslemongrass,whitepartonly,minced
½bunchparsley
2½quartscoldwaterorvegetablestock
¼cuptamariorsoysauce
Juiceof1lemon
WITHthecombinationofgarlic,ginger, lemongrass,redchiliflakes,
and lemon, thissoup isagreat thermoscompanionwhenyouare
onthegobutnotfeelingquiteright.Mostimportant—it’sdelicious!
ombine theonion, potato, tomato, garlic, ginger, red chili flakes,lemongrass, andparsleywith the coldwater andbring to a boil.
Lowertoasimmerandcookuncoveredfor1hour.Strainthevegetablesandseasonthebrothwiththetamariandlemonjuice.
PER 1-CUP SERVING: CALORIES 25; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE6G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM280MG;0%CALORIES
FROMFAT
P
ChilledStrawberryandRhubarbSoup
SERVES6TO8
1½quartscranberryorapplejuice(oruseamixtureofboth)
16ouncesstrawberries,sliced
8ouncesslicedrhubarb
1cuplightlypackedlightbrownsugar
2cinnamonsticks
¼cupraisinsorcurrants(optional)
⅛cuparrowrootorcornstarchdissolvedin¼cupwaterorjuice
THERE is nothing quite like the intense scent of a ripe strawberry.
Rhubarbmakesanaturaltartpairingforthissoup.Simmeredwith
cinnamon sticks, the result is intoxicating. If youmake this soup
during rhubarb season,which is fleeting, surely use fresh. If not,
frozenrhubarbisagoodalternative.Wehighlyrecommendusinga
cranberryjuicethatisnotoversweetened,toallowthenaturalfruit
flavorstoemerge.
lace the juice, strawberries, rhubarb, sugar, cinnamon sticks, andraisins,ifusing,inalargesaucepot,andbringtoaboil.Lowertoa
simmerandcookuncoveredfor20minutes.Addthearrowrootmixtureandcookfor2minutes,untilthesoupthickens.Thissoupmaybeeatenwarmifyoucan’twait;however,whencooled,itbecomesdreamyandirresistible.
PER1-CUPSERVING:CALORIES160;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE39G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM15MG;0%CALORIES
FROMFAT
Gazpacho
SERVES8TO10
1largeonion,roughlychopped
1½poundstomatoes,seededandroughlychopped,or1(28-
ounce)candicedtomatoes,undrained
2largecucumbers,peeled,seeded,androughlychopped(about
2cups)
1mediumredpepper,seededandroughlychopped(about1½
cups)
1½cuproughlychoppedfreshcilantro
¼cupextra-virginoliveoil
1½cupstomatopuree
1cuptomatojuice
1tablespoonlemonjuice
Saltandfreshlygroundwhitepeppertotaste
⅛cupbalsamicvinegar
Atimelessandclassicchilledsoupthatmarriesredjuicytomatoes,
cucumbers,gardenherbs,andspices.Thissoupismuchbetterthe
second day, when the vegetable juices meld. Try drizzling some
extra-virginoliveoilover the topandservingwitha loafofolive
bread.
lace half the onion, tomatoes, cucumbers, pepper, and cilantro in thebowl of a food processor fitted with a metal blade; pulse to chop
Pcoarsely.Removethechoppedvegetablesandsetaside.Repeatwiththe
secondhalfofthesevegetables.Combinethevegetableswiththeoliveoil,tomatopuree,tomato
juice,lemonjuice,andsaltandpepperinalargecontainer.Blendinthebalsamic vinegar. Refrigerate for at least 4 hours, but preferablyovernight.
PER1-CUPSERVING:CALORIES100;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT5;PROTEIN2G;
CARBOHYDRATE12G;TOTALFAT6G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM25MG;50%CALORIES
FROMFAT
H
ChilledGreekEggplantSoup
SERVES6TO8
¼cupoliveoil
1largeeggplant,peeledandcutinto1-inchcubes
1largegreenpepper,seededandchopped
2clovesgarlic,minced(1teaspoon)
¾cupcoldwater
6sprigsfreshmint,minced
1quartplainyogurt
3tablespoonsmincedfreshchives
THIS isa refreshingsoup thatwillappeal toyoueven ifyou’renot
crazy about eggplant.Mint and yogurt are great complements to
cookedeggplant.Foranunusualtouch,addabitofwarmbasmati
ricetothesoupasagarnish.Thewarmricecombinedwithchilled
soupisawelcometreat.
eat the olive oil in a pot over medium heat; add the eggplant,pepper, andgarlic, and stir to coat thevegetableswellwithoil.
Coverandsimmerfor2minutes.Addthecoldwater.Coverandsimmerfor15minutes.Cool the cooked vegetables and add themint and yogurt. Puree the
mixtureinablender.Ifyoupreferathinnersoup,add½cupmilkorsoymilk. Chill the soup for at least 4 hours, but preferably overnight.Sprinkleeachservingofcoldsoupwithchives.
PER1-CUPSERVING:CALORIES150;CALORIESFROMFAT70;CALORIESFROMSATURATEDFAT20;PROTEIN7G;
CARBOHYDRATE13G;TOTALFAT8G;SATURATEDFAT2G;CHOLESTEROL5MG;SODIUM85MG;47%CALORIES
FROMFAT
SweetPotato,Corn,andKaleChowder
SERVES6TO8
1tablespooncanolaoil
2mediumcarrots,chopped
1mediumredonion,chopped
1stalkcelery,chopped
1largeredpepper,seededandchopped
1largesweetpotato,peeledandchopped
1sprigfreshthyme,minced
¾teaspoonturmeric
1mediumtomato,chopped
5cupscoldwaterorvegetablestock
1cupfreshorfrozencornkernels
3cupschoppedkaleleaves,heavystemsremovedandwashed
Saltandfreshlygroundwhitepeppertotaste
Cayennepeppertotaste
1tablespooncornstarch
½cupchoppedparsley
½cupcashewpieces(optional)
THEvelvetyconsistencyofthissoupcontrastswellwiththecrinkly
texture of chopped kale. Kale is a powerful member of the
cruciferous vegetable family (see “Cruciferous Vegetables”). The
I
additionofpuréedcashewsaddsasultrycreaminessandtheadded
benefitsofmonounsaturatednutoils.
na largepot,heatthecanolaoilovermedium-highheat.Sautéthecarrots, onion, celery,pepper, and sweetpotato for3minutes.Add
the thyme and turmeric; combine well with the vegetables. Add thetomatoandcoldwaterandsimmerfor20minutes.Addthecorn,kale,salt and white pepper, and simmer for 5 minutes. Season with thecayennepepper.Combinethecornstarchwith2teaspoonscoldwater(butseecashewoptionbelow).Withthesoupsimmering,stirinthecornstarchmixture,continue tostir,andsimmer for3minutes.Remove fromtheheatandstirintheparsley.Ifusingcashews,useablenderorfoodprocessortoblendthecashews,cornstarch, and ¾ cup of soup broth. Return this mixture to thesimmering soup and continue to simmer soup, stirring often for 3minutes.
PER 1-CUP SERVING: CALORIES 70; CALORIES FROMFAT IS; CALORIES FROMSATURATED FAT 0; PROTEIN 2G;
CARBOHYDRATE13G;TOTALFAT2G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM60MG;21%CALORIES
FROMFAT
CreoleRiceandBeanSoup
SERVES6TO8
1tablespooncanolaoil
2largecarrots,diced
1mediumonion,diced
2stalkscelery,diced
1smallgreenpepper,seededanddiced
1smallredpepper,seededanddiced
2teaspoonsdriedthyme
1(28-ounce)cantomatopuree
1(28-ounce)canwholetomatoeswiththeirjuice
4cupscoldwaterorvegetablestock
1(15-ounce)cancoconutmilk
¼cupbrownrice
1(15-ounce)canredkidneybeans,drainedandrinsed
3cupschoppedandwashedkale
1(10-ounce)packagefrozenpeas
3to4sprigsfreshthyme
½bunchparsley,chopped
Saltandfreshlygroundpeppertotaste
EVENinsteamySouthFlorida,thissoupispopularyear-round.Many
peoplefromtheCaribbeanmaketheirhomeinMiami,wherethis
soupprovidesaninexpensiveandnutritiousmeal.Thecombination
Hofscallionsandfreshthymecanbefoundinmanyislanddishes.
eat the canola oil in a large pot over medium heat; sauté thecarrots, onion, celery, peppers, and dried thyme for 5 minutes,
untilthevegetablesarecrisp-tender.Addthetomatopuree,wholetomatoes,coldwater,andcoconutmilktothepot;simmerfor5minutes.Breakthetomatoesapartwithaspoonandaddtherice.Simmeruncoveredfor45to50minutes,untilthericeistender.Addthekidneybeans,kale,peas, and fresh thyme; simmer for10minutes.Addtheparsley;seasonwiththesaltandpepper.
PER1-CUPSERVING:CALORIES110;CALORIESFROMFAT30;CALORIESFROMSATURATEDFAT20;PROTEIN5G;
CARBOHYDRATE 16 G; TOTAL FAT 3.5 g; SATURATED FAT 2 G; CHOLESTEROL 0 MG; SODIUM 120 MG; 27%
CALORIESFROMFAT
PanangGreenPeaSoup
SERVES6TO8
6cupscoldwater
½cupbasmatirice
4teaspoonsgreenThaicurrypaste
6clovesgarlic,minced(1tablespoon)
⅛cupmincedfreshginger(2-inchpiece)
1stalklemongrass,whitepartonly,minced
1tablespoonlimejuice
½cupcoconutmilk
1poundfrozenpeas
⅛cupchoppedfreshbasilleaves
⅛cuptamari
¼cupchoppedfreshcilantro
⅛cupchoppedfreshmint
⅛cupfishsauce(optional)
THIS green pea soup is an enticing change of pace from themany
souprecipesmadewithdriedsplitpeas.Ginger,garlic,lemongrass,
and curry paste excite your mouth and perfectly fit the vibrant
greencolorofthissoup.Itisalsogreatservedchilled.Trythisover
slicedgrilledtofu,aswell.
lace the cold water, rice, Thai curry paste, garlic, ginger, lemongrass,andlimejuiceintoasouppot.Bringtheliquidtoaboilandlowertoa
Psimmer.Cookuncoveredfor30minutes.Addthecoconutmilkandpeas;
simmerfor5minutes.Addthebasil,tamari,cilantro,mint,andfishsauce, if using; puree the soup in a food processor or with ahandheldimmersionblenderuntilsmoothandcreamy.
PER1-CUPSERVING:CALORIES100;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT10;PROTEIN4G;
CARBOHYDRATE 18 G; TOTAL FAT 1.5 G; SATURATED FAT 1 G; CHOLESTEROL 0 MG; SODIUM 270 MG; 15%
CALORIESFROMFAT
WhiteBeanandSwissChardSoup
SERVES6TO8
1tablespoonoliveoil
1mediumredonion,chopped
1stalkcelery,chopped
1largeredpepper,seededandchopped
½largegreenpepper,chopped
2clovesgarlic,minced(1teaspoon)
⅛cupdriedItalianherbs
1(14.5-ounce)candicedtomatoesinjuice
9cupscoldwaterorvegetablestock
¾cupdriedwhitecannellinibeans,rinsed
¼cupbasmatirice
3cupswashedandchoppedSwisschardleaves,heavystems
removed
Saltandfreshlygroundpeppertotaste
ATuscan-inspiredsoupwiththebutterytextureofcannellinibeans
—also known as white kidney beans. Swiss chard is part of the
cruciferousvegetablefamilyandisatreasuretroveofbeta-carotene
andvitaminC.Chard,sometimescalledrhubarbchard,isarelative
ofthebeet—themysteryofwhyit’scalledSwisschardmaynever
besolved.
Heattheoliveoilinasouppotovermedium-highheat.Sautétheonion,
celery,peppers,andgarlicuntiltheonionistranslucent.AddtheItalianherbsandtomatoestothearomatics;continuetocookfor1minute,stirringoften.Addthecoldwaterandbeans.Bringthe
souptoaboil;reducetheheattoasimmer.Simmerthesoupforabout45minutes,oruntilthebeansaretender.Stirinthericeandchard.Continuesimmeringthesoupforabout15minutes,untilthericeiscooked.Seasonwiththesaltandpepper.
PER 1-CUP SERVING: CALORIES 45; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 2 G;
CARBOHYDRATE8G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM130MG;0%CALORIES
FROMFAT
SpicyMungBeanSoup
SERVES6TO8
1cupdriedmungbeans,washedandrinsed
5cupscoldwaterorvegetablestock
½teaspoonturmeric
1teaspooncumin
½teaspooncurrypowder
1teaspoongarammasala
4teaspoonscanolaoil
1mediumredonion,thinlysliced
3clovesgarlic,minced(1½teaspoons)
2largetomatoes,chopped
⅛cupmincedfreshginger(2-inchpiece)
1smallserranopepper,verythinlysliced
1cupcoconutmilk
½cupmincedfreshcilantro
Salttotaste
Juiceof1lemon
COMMONLY used in Indian cooking, mung beans are small orange-
fleshed beanswith a green, yellow, or black outer covering. This
soupbringsoutthemellowflavorofthemungbean,whichseems
to partner well with chilies. Garam masala is a spice mixture—
Indian households make their own secret blends. (Our recipe.)
P
Garam means “hot” and masala simply means “spice.” The
combinationisintenselyaromaticandspicy.
lacethemungbeansinapotwiththecoldwater.Simmeruntilthebeansaretender,about40minutes.Combinetheturmeric,cumin,
currypowder,andgarammasala,andsetthemaside.Ina largepot,heat thecanolaoilovermedium-highheat.Sauté theonionuntilitisgoldenbrown.Reducetheheattomedium-low,addthegarlic,tomatoes,andginger,andsautéfor1minute.Addthecombinedspicesandslicedserranopepper;sautéfor1minute.Addthebeansandtheir liquidto thepotwiththevegetablesandspices.Addthecoconutmilk.Simmerthesoupuncoveredfor15minutesoverlowheat.Stirinthecilantro.Seasonthesoupwiththesaltandlemonjuice.
PEP1-CUPSERVING:CALORIES130;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT25;PROTEIN3G;
CARBOHYDRATE16G;TOTALFAT6G;SATURATEDFAT3G;CHOLESTEROL0MG;SODIUM75MG;38%CALORIES
FROMFAT
ChipotleBlackBeanSoup
SERVES6TO8
⅛cupoliveoil
2cupschoppedredonion
1mediumredpepper,seededandchopped
1mediumgreenpepper,seededandchopped
2clovesgarlic,minced(1teaspoon)
1tablespoondriedoregano,or3tablespoonsfresh
1tablespooncumin
3choppedcannedchipotlechillies
⅛cupadobosaucefromcannedchipotlepeppers
12cupscoldwater
1bayleaf
2cupsdriedblackbeans,rinsed
1tablespoonunsweetenedcocoapowder
¾cuporangejuice
½cupmincedfreshcilantro
6scallions,thinlysliced
Salttotaste
THE smoky, spicy almost chocolate-like flavor of this soup comes
from chipotle chilies, an ingredient that is very popular in the
Southwest. Chipotle chilies, which are smoked jalapeños, can be
founddried, pickled, or canned in thick adobo sauce.This recipe
H
callsforunsweetenedcocoa,whichaddsawarmthtothecomplex
flavorofthissoup.Enjoyitwithcornbreadtobufferthechilies.
eat the olive oil in a large pot overmedium-highheat.Add theredonion,peppers,andgarlic;sautéuntiltheonionistranslucent.
Reduce theheat tomedium-low,andadd theoregano,cumin,chipotlechilies, and adobo sauce; sauté for 1minute.Add the coldwater, bayleaf, andbeans. Bring the soup to a boil; then lower to a simmer andcookuncoveredfor1hour,untilthebeansaretender.Stir in the cocoa powder, orange juice, cilantro, scallions, and salt;continuetosimmerfor5minutes.
PER1-CUPSERVING:CALORIES60;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE9G;TOTALFAT2G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;25%CALORIES
FROMFAT
RoastedCornPoblanoChowder
SERVES6TO8
2tablespoonsbutter
2clovesgarlic,minced(1teaspoon)
1stalkcelery,chopped
1mediumonion,chopped
¼cupplus1tablespoonunbleachedall-purposeflour
6cupsvegetablestock
2cupsmilk,or1cupmilkand1cupheavycream
1½poundsnewpotatoes,unpeeledanddiced
3mediumpoblanochilies,roasted,peeled,seeded,andfinely
diced(seeIntroduction)
1(16-ounce)packagefrozencorn
½cupchoppedjarredroastedredpeppers
Salttotaste
Cayennepeppertotaste
IT’Salittlebitof“highnoon”inabowl.Cornhasbeenaroundsince
3400 B.C., adding sweetness and flavor to hundreds of dishes
throughout our culture, which probably accounts for Americans
eatingabouttwenty-fivepoundsofitperpersoneachyear.Poblano
chilies are ancho peppers that are still green and have not been
dried, and they range frommild to hot. They usuallymake their
appearance as stuffed chiles rellenos; however, we happily add
Ithemtothisheartysoup.
nalargepot,meltthebutterovermedium-highheat.Addthegarlic,celery, and onion. Cook until the onion is translucent, about 5
minutes.Reducetheheattolow;stirintheflourtomakearoux.Cookoverlowheat,stirringoften,for5minutes,beingcarefulnottolettheflourscorch.Turntheheattohighandslowlywhiskinthestock,stirringconstantlytopreventlumps.Addthemilk.Bringthesouptoarollingsimmerandthensimmerfor5minutes, stirring often. Add the potatoes, poblano chilies, corn, androastedredpeppers.Simmeruncoveredfor30minutes.Addthesaltandcayennepepper.
PER1-CUPSERVING:CALORIES130;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT15;PROTEIN5G;
CARBOHYDRATE 22 G; TOTAL FAT 2.5 G; SATURATED FAT 1.5 G; CHOLESTEROL 5 MG; SODIUM 70 MG; 19%
CALORIESFROMFAT
H
ButternutSquashBisque
SERVES8TO10
1tablespoonoliveoilorbutter
2to3poundsbutternutsquash,peeledanddicedinto1-inch
chunks
3largecarrots,chopped
1mediumonion,chopped
1tablespoonmincedfreshginger(1-inchpiece)
2quartsvegetablestockorcoldwater
⅛cupgratedorangezest
1bunchparsley,chopped
Pinchofgroundnutmeg
Saltandfreshlygroundwhitepeppertotaste
IT seemsbutternut squash and carrotsmake a great couple: sweet
soul-satisfyingvegetables thatcompetewithoneanother forbeta-
carotene content and a sweet, earthy flavor. Appetite-fulfilling
withoutlotsofcalories,butternutsquashmakesacreamysoupthat
is comforting to eat. Try making croutons with cinnamon raisin
breadforauniquegarnish.
eattheoliveoilorbutterovermediumheatinalargesaucepot.Sauté the squash, carrots, onion, andginger for3minutes,until
theyarelightlybrowned.Addthestockandorangezest,andbringtoaboil.Lowertoasimmerandcookuncoveredfor35to40minutes,untilthevegetablesaretender.Addtheparsley,nutmeg,andsaltandpepper.
Puree the soup with a handheld immersion blender or in a foodprocessoruntilsmoothandcreamy.
PER 1-CUP SERVING: CALORIES 50; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE11G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM20MG;0%CALORIES
FROMFAT
RecipeBonus Winter squash is more fibrous and sweet than summer squash andcontains an inner cavity with large seeds that can be washed, dried, salted, and thenroastedfor10minutesina350°F.ovenuntilgoldenbrown.
Triple-MushroomBisque
SERVES6TO8
2tablespoonsbutter
1tablespoonoliveoil
1largeleek,thinlyslicedandwashed
1largeshallot,minced
8ouncesbuttonmushrooms,sliced
4ouncesshiitakemushrooms,stemmedandsliced
6ouncesportobellomushrooms,stemmedanddiced(3small
ones)
¼cupunbleachedall-purposeflour
3cupsvegetableorchickenstock
1cupcream
6sprigsfreshthymeortarragon
¼teaspoongroundnutmeg
¼cupdrysherry
Juiceof1lemon
Saltandfreshlygroundpeppertotaste
THISmushroomsoupisearthy,dark,andrichwiththemeatyflavor
ofportobellomushrooms,softenedbytheperfumeoftarragonand
nuttyaftertasteofdrysherry.Foranextraintenseflavorboost,add
three or four chopped dried black mushrooms, which add a
contrasting texture to this liquidvelvet.Try servingwith spaetzle
Horcroutons.
eatthebutterandoliveoilinalargesaucepotovermediumheat.Sautétheleekandshallotfor3minutes,until theyaresoftened.
Add themushrooms, and sauté for anotherminute.Add the flour andincorporateitintothevegetables;cookforanotherminute.Addthestockandstir inwellwithaspoon.Bringthesouptoaboilandcontinuetostiruntil themixturethickens.Lowertoasimmerandcook uncovered for 20 minutes. Add the cream, thyme, and nutmeg;simmer for 10 minutes more. Add the sherry and lemon juice, andseasonwiththesaltandpepper.
PER1-CUPSERVING:CALORIES170;CALORIESFROMFAT100;CALORIESFROMSATURATEDFAT50;PROTEIN4G;
CARBOHYDRATE 13 G; TOTAL FAT 12 G; SATURATED FAT 6 G; CHOLESTEROL 30 MG; SODIUM 400 MG; 59%
CALORIESFROMFAT
M
CreamySpinachBisque
SERVES8TO10
4tablespoonsbutter
2mediumredonions,chopped
2largeleeks,slicedandwashed
¼cupunbleachedall-purposeflour
4cupsvegetableorchickenstock(seeNote)
1(16-ounce)packagefrozenchoppedspinach,thawed,
squeezedofexcesswater
3cupsmilk
1pintheavycreamorhalfandhalf
Saltandfreshlygroundwhitepeppertotaste
1teaspoongroundnutmeg
OURBostonchefsofferusthispotentsoupsovelvetyandrich,ithas
ardentNewEnglanderssnubbingtheirtastebudsatclamchowder.
Thissoupmayalsobeusedasasauceforvegetablesaugratinand
casseroledishes.Tryservingwithspaetzle.
elt the butter in a large sauce pot overmediumheat. Add theonions and leeks, and sauté them until they’re soft, about 2
minutes.Addtheflourandcookfor2minutestoformaroux.Addthestock. Cook and stir constantly until the mixture is smooth andthickened,about5minutes.Addthespinach,milk,andcream;bringthesoup to a simmer. Cook uncovered for 30 minutes. Add the salt andpepperandnutmeg,andcookforanadditional5minutes.
NOTE:Thissoupcouldbevegetarianifmadewithvegetablebroth.
PER1-CUPSERVING:CALORIES220;CALORIESFROMFAT160;CALORIESFROMSATURATEDFAT100;PROTEIN5
G;CARBOHYDRATE11G;TOTALFAT18G;SATURATEDFAT11G;CHOLESTEROL60MG;SODIUM370MG;73%
CALORIESFROMFAT
H
CarrotGingerSoup
SERVES6TO8
1tablespooncanolaoil
4mediumonions,sliced
1(3-inch)piecefreshginger
6cupsvegetablestock
8largecarrots,roughlycutinevenlysizedpieces
2teaspoonssalt
¼teaspoonfreshlygroundwhitepepper
SUCH a stellar taste performance comes as somewhat of a surprise
from such a shy and humble root vegetable. The sweet, mellow
flavorofcarrotspairswellwiththepepperybiteofginger in this
puree.Servethissimplesoupeitherhotorcold.
eatthecanolaoilinalargesaucepotoverlowheat,andsautétheonions until they are translucent. Cut the peeled ginger into 1-
inchslicesandthenroughlychop.Addthechoppedgingertotheonions,andsautéforanadditional2minutes.Increaseheat.Addthestockandcarrots. Simmerovermediumheatuntil the carrots are tender. Seasonwiththesaltandpepper.Puree.
PER1-CUPSERVING:CALORIES90;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE 16 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 390 MG; 17%
CALORIESFROMFAT
Variation:Reducethevegetablestockbyhalfandreplacetheremaininghalfwithorangejuice,applejuice,gingerale,orsparklingcider.
CountryVegetableSoupwithBarleyandOats
SERVES6TO8
5driedshiitakemushrooms
1½cupsdriedblack-eyedpeas
½cupbarley
1tablespooncanolaoil
3mediumcarrots,diced
1largeonion,diced
2stalkscelery,diced
½cupchoppedgreenpepper
2cupsbroccoliflorets
2cupscauliflowerflorets
2clovesgarlic,minced(1teaspoon)
1tablespoonsalt
2½teaspoonsdriedthyme(or2tablespoonsfreshthyme)
6cupscoldwater
5cupstomatojuice
2bayleaves
1largeyellowsquash,diced
1largezucchini,diced
1poundbuttonmushrooms,sliced
½cuprolledwholeoats
½cupchoppedparsley
I
THIS is likehaving your breakfast cereal, lunch, anddinner in one
dreamy bowl. The comforting consistency of oats pairswell with
nuttybarleyandmildblack-eyedpeas.Abackgroundofvegetable
nuggets and smoky dried black mushrooms provides unusual
texture.Everytastyspoonfulfeelslikeathree-ringvegetablecircus.
Thissoupthickensasitsits.
nasmallsaucepan,coverthedriedshiitakeswith1cupwarmwater.Bringtoaboil.Immediatelyremovefromtheheatandallowtosoak
for20minutes.Removethestemsandchop.Meanwhile, place the black-eyed peas in a large pot. Add water tocoverandbringtoaboil.Cookatarollingboilfor5minutes.Turnofftheheat,andaddthebarley.Letthemixturesitfor30minutes.Whilethebeansaresitting,heatthecanolaoilovermediumheatinalarge sauté pan. Add the carrots, onion, celery, pepper, broccoli,cauliflower,andgarlic.Seasonwiththesaltandthyme.Sauté for 5minutes, or until the onion is translucent. Add the coldwater to thepotwith thebeans andbarley.Add the tomato juice andbayleaves.Returntoaboil.Seasonwithadditionalsalt,ifnecessary.Add the squash, zucchini, button and shiitakemushrooms, andoats.Simmerforabout10minutes,oruntilthevegetablesarefirm-tenderandthe soup is creamy. Stir in the parsley. Remove the bay leaves beforeserving.
PER1-CUPSERVING:CALORIES70;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN3G;
CARBOHYDRATE13G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM330MG;14%CALORIES
FROMFAT
RedBeansandRice
SERVES4TO8
1tablespoonoliveoil
½poundcookedandouillesausage,diced
1mediumyellowonion,diced
2stalkscelery,diced
1largegreenpepper,seededanddiced
2clovesgarlic,minced(1teaspoon)
1teaspoondriedthyme(or1tablespoonfreshthyme)
1teaspoondriedbasil
1teaspoondriedoregano
1teaspoonsweetpaprika
1bayleaf
8cupschickenstockorcoldwater
2cupstomatojuice
1cupsmalldriedredbeans
½cupbasmatirice
2sprigsfreshthyme
Saltandfreshlygroundpeppertotaste
THIStraditionalheartychowdermaybemadevegetarian,ifyoulike,
byleavingouttheandouillesausage.Andouilleisaspicy,smoked
sausage traditional in Cajun cooking and normally used in
jambalaya and gumbo. It is available both cooked and raw—you
H
willneedthecookedversionforthisrecipe.Thissoupisamealin
itself, andmany cooks inNewOrleans swear it brings good luck
wheneaten.Tryitoutonyourfamilyandseeifitbringsyougood
tidings. The fresh thyme stirred in toward the end adds extra
aromaticnuancestothesoup.
eat the olive oil over medium-high heat, add the andouillesausage,andsautéfor1minute.Stirintheonion,celery,pepper,
andgarlic,andsautéuntilthevegetablesaretender.Reducetheheattolow, and stir ii thedried thyme,basil, oregano, paprika, andbay leaf;cookfor3minutes,stirringoften.Add the stock, tomato juice, and red beans. Bring the chowder to aboil,lowertoasimmer,andcookuncoveredforabout45minutes,untilthebeansaretenderbuthavenotlosttheirshape.Stir intherice,addfreshthymesprigs,andcontinuetosimmerfor15minutes,untilthericeiscooked.Seasonwiththesaltandpepper.
PER1-CUPSERVING:CALORIES130;CALORIESFROMFAT50;CALORIESFROMSATURATEDFATIS;PROTEIN5G;
CARBOHYDRATE 13 G; TOTAL FAT 6 G; SATURATED FAT 2 G; CHOLESTEROL 15 MG; SODIUM 220 MG; 38%
CALORIESFROMFAT
FrenchOnionSoupforEveryone
SERVES6TO8
⅛cupoliveoil
3largeonions,thinlysliced
1largeportobellomushroomcap,thinlysliced
3clovesgarlic,minced(1½teaspoons)
1teaspoondriedthyme,or1tablespoonfresh
¼cuptomatopaste
1cupdryredwine
4cupsvegetablestock
¼cuptamariorsoysauce
¼cupdarkmisodissolvedin1cupwarmwaterorvegetable
stock
1tablespoonnutritionalyeast
Freshlygroundpeppertotaste
THERE is nothingmore fragrant than caramelized onions, especially
whentheyarebubblingawaywithredwineandherbs.Itskitchen
aromatherapy for the whole family. Miso is a pungent soy-based
condimentthataddsacomplexdepthofflavorandcharactertothis
versionofaclassicFrenchsoup.Miso isagoodsourceofprotein
and digestive enzymes.Miso is always added last in the cooking
processtoactivatethebeneficialenzymesandreleasetheirhealthy
elements. Nutritional yeast has a pleasant smoky flavor and is
H
about 50 percent protein. It also contains all the essential amino
acids.
eattheoliveoilinalargesaucepotovermediumheat,andsautéthe onions for at least 3 minutes before stirring. The onions
should start to brown before you move them around with a spoon.Continuetocooktheonions,stirringonlyoccasionally inorder for thenaturalsugar tobrown.Cookfor20minutes,until theonionsarewellbrowned.Addthemushroom,garlic,thyme,andtomatopaste.Continuetocookfor5minutes,untilthetomatopasteturnsgoldenbrown.Addthewine,andscrapethepanbottom,removingallthebrownbitsthatarestickingtoit.Thisiscalleddeglazing.Reducethewineasyousimmer for another 2 minutes. Add the stock, tamari, dissolvedmiso,and nutritional yeast. Continue to simmer uncovered for 10 minuteslonger;seasonwiththepepper.
PER1-CUPSERVING:CALORIES140;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT5;PROTEIN4G;
CARBOHYDRATE 16 G; TOTAL FAT 4 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 660 MG; 25%
CALORIESFROMFAT
Variation: To make onion soup au gratin, ladle the soup into anovenproofdish.Dropsometoastedbreadroundsintothesoup.Topwithavegansoycheese (whichcontainsnocasein); sprinkle someover thesurface and brown in the oven. For a nonvegan version, sprinklewithmozzarella cheese, Gruyère cheese, or Parmesan cheese and bake thesamewayuntilthecheeseismelted.
HungarianSweet’n’SourCabbageSoup
SERVES6TO8
2teaspoonsoliveoil
1mediumredonion,diced
3clovesgarlic,minced(1½teaspoons)
1tablespooncarawayseeds
2tablespoonssweetpaprika
1(¼-ounce)candicedtomatoesinjuice
1cuptomatopuree
3cupscoldwaterorvegetablestock
⅛cupcidervinegar
4cupsshreddedgreencabbage
2teaspoonsgratedlemonzest
1tablespoonhoney
Saltandfreshlygroundpeppertotaste
⅛cupsmokedpaprika(optional)
LITTLE wonder why this soup has been made by thousands of our
grandparentsbeforeus.Thesoupwasoriginallyapeasantdish(as
cabbage was plentiful and inexpensive), providing a filling meal
afterworkinginthefieldsallday.Asimpleandperfectbalanceof
sweet and sour, the flavors of tart apple cider vinegar and wild
blossom honey make an ideal background for the pronounced
flavor of cabbage. Caraway seeds add an aromatic zing to each
Hspoonful.
eattheoliveoilinasouppotovermediumheat.Addtheonion,garlic,andcarawayseeds,andsauté,stirringfrequently,untilthe
onion is translucent. Stir in the paprika, and cook for 1minutewhilestirringcontinuously.Add the diced tomatoes (with juice), tomato puree, coldwater, andvinegar. Bring the soup to a simmer. Simmer for 5 minutes. Add thecabbageandlemonzest;continuetosimmeruncoveredfor30minutes,untilthecabbageistender.Addthehoney.Seasonthesoupwiththesaltandfreshlygroundpepperandtheoptionalsmokedpaprika.
PER 1-CUP SERVING: CALORIES 90; CALORIES FROM FAT 10; CALORIES FROM SATURATED FAT 0; PROTEIN 2G;
CARBOHYDRATE15G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM115MG;I1%CALORIES
FROMFAT
P
MisoVegetableChowder
SERVES6TO8
5cupsvegetablestock
4clovesgarlic,minced(2teaspoons)
¼cupmincedfreshginger(4-inchpiece)
3stalkslemongrass,whitepartonly,minced
1jalapeñopepperorThaibirdchili,seededandminced
7cupstotalofanycombinationofthefollowingcutintobite-
sizepieces:onions,carrots,celery,leeks,cabbage,bokchoy,
turnips,mushrooms,kale,turnipgreens,collardgreens,
spinach,broccoli,freshcorn,snappeas
¼cupwhitemiso
Gomasiotogarnish
Asparklingexampleofadelicious,intenselyflavoredsoupthathits
thespotwhenyou’refeelingundertheweather.
lacethestock,garlic,halftheginger,thelemongrass,andchiliinasoup pot. Bring the soup to a boil, lower to a simmer, and cook
uncovered for10minutes.Add thevegetablecombination;continue tosimmerfor3minutes,untilthevegetablesarecrisp-tender.Toserve,place1½teaspoonsofthemisoineachbowlwithapinchof
theremainingginger.Stirinasmallamountofhotbrothintoeachbowltodissolvethemiso;thenladlehotsoupandvegetablesintoeachbowl.Sprinklesomegroundgomasiooverthebowlasagarnish.
PER 1-CUP SERVING: CALORIES 120; CALORIES FROM FAT 5; CALORIES FROM SATURATED FAT 0;PROTEIN 4 G;
CARBOHYDRATE23G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM220MG;4%CALORIES
FROMFAT
H
TheChickenSoup
SERVES10TO12
2teaspoonscanolaoil
½mediumonion,chopped
2largecarrots,chopped
2stalkscelery,chopped
½mediumsweetpotato,peeledandchopped
2parsnips,peeledandchopped
2quartschickenstock
5sprigsparsleywithstems,minced
3sprigsfreshdillwithstems,minced
Saltandfreshlygroundwhitepeppertotaste
HOWmanyofusassociatethesmellofsimmeringchickensoupwith
homecookingandreminisceaboutthefirsttimeagoldenbowlof
this restorative brothwas placed in front of us? The parsnip and
sweetpotatointhisrecipeaddsubtlesweetnessandrichcolor.Feel
freetoaddcookednoodlesofyourfavoritesizeandshape.
eat the canolaoil in a large saucepot overmediumheat. Sautéthe onion, carrots, celery, sweet potato, and parsnips for 2
minutes to enhance their natural sugars.Add the stock andbring to aboil;lowertoasimmerandcookuncoveredfor40minutes,untilallthevegetables are tender. Add the parsley and dill; season with salt andpepper.
PER1-CUPSERVING:CALORIES70;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT5;PROTEIN3G;
CARBOHYDRATE 27 G; TOTAL FAT 2 G; SATURATED FAT 0.5 G; CHOLESTEROL’S MG; SODIUM 250 MG; 21%
CALORIESFROMFAT
SpicyChickenandTortillaSoup
SERVES6TO8
⅛cupcanolaoil
1mediumredpepper,seededandchopped
1mediumgreenpepper,seededandchopped
1mediumredonion,chopped
2clovesgarlic,minced(1teaspoon)
2teaspoonsdriedoregano,or⅛cupfresh
1teaspooncumin
¾teaspoonchilipowder
1jalapeñopepper,seededandchopped
1cupdicedcannedtomatoeswithjuice
4cupscoldwaterorchickenstock
⅔poundbonelessskinlesschickenbreasts
1(15-ounce)cancookedblackbeans,drainedandrinsed
2cupsfreshorfrozencornkernels
½cupmincedfreshcilantro
Salttotaste
8ouncesbluecorntortillachips
TheGarnish(Optional)Dicedripeavocado
AsprinklingofgratedMontereyJackcheese
THE bold flavors of this soup embody the vibrant flavors that we
H
associatewithTex-Mex cuisine.When theblue corn tortilla chips
soak in the chili-spiked broth, they soften, and the warm broth
enhancesthesubtlecornflavorofthetortillas.Vegetariansmayuse
vegetablestockandomitthechicken.
eatthecanolaoilinasaucepotovermedium-highheat.Sautéthered and green peppers, onion, garlic, oregano, cumin, and chili
powderfor3minutes,untiltheonionistranslucent,stirringoften.Addthejalapeñoandtomatoes;continuestirringfor1minute.Addthecoldwaterandthewholechickenbreasts.Bring thesoup toaboil, reduce theheat,andsimmeruncovered for20minutes.Removethechickenbreaststocool,andcutthemintobite-size pieces. Return the chicken to the soup, add the black beans andcorn,andthenreturnthesouptoaboil.Removethesoupfromtheheat,stirinthecilantro,andseasonwiththesalt.Toserve,slightlycrunchasmallhandfuloftortillachipsinthebottomofeachbowl.Ladlethesoupoverthechips.TOPREPARETHEGARNISHAfterplacingthechipsinthebowl,addtheavocadoandcheeseontopofthechips,thenladlethesoupoverthetop,andserve.
PER1-CUPSERVING:CALORIES190;CALORIESFROMFAT40;CALORIESFROMSATURATEDFAT0;PROTEIN12G;
CARBOHYDRATE 27 G; TOTAL FAT 4.5 G; SATURATED FAT 0 G; CHOLESTEROL 20 MG; SODIUM 250 MG; 21%
CALORIESFROMFAT
ChickenandWildRiceSoup
SERVES4TO6
2teaspoonsoliveoil
3shallots,finelychopped
½cupslicedbuttonmushrooms
3to4driedshiitakemushrooms(optional)
2clovesgarlic,finelyminced(1teaspoon)
1cupwildorbrownrice
4plus2cupschickenorvegetablestock
8ouncesbonelessskinlesschickenbreasts,chopped
½cupcream
½cupchoppedparsleyorfreshchervil
2teaspoonschoppedfreshthyme
Pinchofdrymustard
1cupdrysherry
BEFORE you finish the first spoonful, you will understand why it’s
calledwild rice.Eventhoughit’snotatruerice—buta long-grain
rice grass native to the Great Lakes region—it clearly belongs in
this soup. It adds a nutty flavor and chewy texture against the
backgroundofmildchicken,shallots,andmushrooms.Substituting
firm tofu for the chickenmakes averyniceversion, aswell.You
may substitute chopped portobello or creminimushrooms for the
button,ifyouprefer.
Heattheoliveoilinlargesaucepotovermediumheat.Addtheshallots,
mushrooms,andgarlic;sautéfor3minutes.Addthericeandthe4cupsstock.Coverandcookthesoupover
medium heat for about 35 minutes, or until the rice is almostfinishedcooking.Addtheremaining2cupsstockandthechicken.Cookuncovered for 10 minutes, until the chicken is fully cooked. Add thecream,parsley,thyme,drymustard,andsherry.Simmerfor10minutes,untilthesoupisslightlythickened.Servehot.
PER1-CUPSERVING:CALORIES150;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT15;PROTEIN8G;
CARBOHYDRATE 15 G; TOTAL FAT 4 G; SATURATED FAT 1.5 G; CHOLESTEROL 25 MG; SODIUM 45 MG; 23%
CALORIESFROMFAT
Lentil,Sausage,andRiceSoup
SERVES6TO8
1tablespoonoliveoil
1mediumonion,chopped
4clovesgarlic,minced(2teaspoons)
2largecarrots,diced
1teaspoonfennelseeds
½poundsweetorhotItalianchickenorturkeysausage,
removedfromcasing
2bayleaves
12cupschickenstock
1cupuncookedlentils,rinsed
½cupbrownrice
10ouncesfreshspinach,washedandstemmed,or5ounces
frozenspinach,thawedandexcessmoisturesqueezedout
⅛cupmincedfreshbasil
SUCHmagnificent flavor from suchanunassuming tinyorb! Lentils
cook quickly and don’t need to be soaked.We use brown lentils
because they hold their shape in this blend of basmati rice, root
vegetables,andsmokysausage.Youmaymakeavegetarianversion
of thissoupby leavingout thesausageandsubstitutingvegetable
brothforthechickenbroth.
Heattheoliveoilinalargesaucepotovermediumheat;addtheonion,
garlic, carrots, and fennel; cook until soft and golden, about 5minutes.
Add the raw sausage and cook over medium heat for 3 minutes,stirring often to break up the sausage. Add the bay leaves and stock.Bringthesouptoaboil;reducetheheattoasimmer.Addthelentilsandrice. Simmer uncovered for about 45minutes, or until the lentils andricesoften.Addthefreshspinachduringthelast5minutesofcooking.(Addthefrozen spinach during the last 15 minutes of cooking.) Add the freshbasilwhenthesouphasfinishedcooking.
PER1-CUPSERVING:CALORIES110;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT10;PROTEIN7G;
CARBOHYDRATE 14 G; TOTAL FAT 2.5 G; SATURATED FAT 1 G; CHOLESTEROL 5 MG; SODIUM 125 MG; 23%
CALORIESFROMFAT
BahamianConchChowder
SERVES6TO8
1tablespoonoliveorcanolaoil
1mediumonion,chopped
2stalkscelery,chopped
2largecarrots,chopped
1redpepper,seededandchopped
1mediumpotato,sweetpotato,oryucca,peeledandchopped
1teaspoondriedthyme,or6sprigsfresh
¼teaspooncrushedredchiliflakes
¼teaspoongroundallspice
3bayleaves
1(16-ounce)canchoppedtomatoes
1(16-ounce)canclamjuice
2cupscoldwater
1poundchoppedfrozenconch,defrosted,or16ounceschopped
clamswithliquid
1tablespoonmaltorredwinevinegar
6sprigsparsley,chopped
4scallions,minced
Salttotaste
Cayennepeppertotaste
CONCHS are strange and curiousmollusks that are quite popular in
H
South Florida. Most of the conchs used there come from the
Bahamas,where theyareplentiful. Ifyoucan’tget frozenconchs,
choppedclamsmakeagreatsubstitute.Ifyouusechoppedclams,
add them at the last moment to keep them tender. This soup is
deliciouswithtoastedbreadrounds.Thischowderischunky,spicy,
and packed with textures, colors, and robust flavor. Bahamian
spicessuchasallspiceandthyme,combinedwiththepungentlast-
minuteadditionofgreenonions,givethissoupanunusualtwist.
eattheoliveorcanolaoilinalargesaucepotovermediumheat.Sauté the onion, celery, carrots, red pepper, potato, thyme, red
chili flakes, allspice, andbay leaves for 5minutes, until theybegin tosoften.Addthetomatoes,clamjuice,andcoldwater.Bringtoaboilandimmediatelylowertoasimmer.If using defrosted conch meat, add now and cook for 35 minutes,uncovered. Then add the malt, parsley, scallions, salt, and cayennepepper,andsimmerfor5minutes.If using chopped clams, add now along with the malt or red winevinegar,parsley, scallions, salt, andcayennepepper, and simmer for5minuteslonger.
PER1-CUPSERVING:CALORIES80;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN7G;
CARBOHYDRATE 10 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 15 MG; SODIUM 170 MG; 13%
CALORIESFROMFAT
Such a controversial food really needs its own section, if not its ownbook.FolksfromallovertheSouthwestaresurethereisonlyonekindofchili—theirs.Ofcourse,wecouldn’tgetanyonetoagreeonthebest,so we offer you a few options from our creative cooks all across thecountry.Aftertastingthechilies,wethinkyouwillagreethatthereisnoonebest—justdon’ttellthemthatinTexas.
SweetPotatoChili
SERVES6TO8
1tablespoonoliveoil
1mediumonion,chopped
1largeredpepper,seededandchopped
1largeclovegarlic,minced(¾teaspoon)
1poundbonelessskinlesschickenbreast,chopped
1(15-ounce)cancannellinibeans,drainedandrinsed
1cupchickenstock
2½cupscoldwater
2poundssweetpotatoes,peeledanddiced(about6cups)
2teaspoonscrushedredchiliflakes
1teaspooncumin
2teaspoonschilipowder
½teaspooncayennepepper
2ouncescanneddicedchiliesor1freshjalapeñopepper,
minced
1bunchscallions,minced
THEnaturalcreamysweetfleshmakestheperfectflavorfoilforspicy
chilies, pungent cilantro, and fragrant cracked cumin seeds. The
sweet potato chunks tend to soak up the wonderful flavors and
concentratethespices.Thischiliisgreatthesecondday—ifthere’s
anyleft.
I
For a vegetarian version of this chili, use vegetable stock and
omitthechicken.
n a large pot, heat the olive oil over medium heat, and sauté theonion,redpepper,andgarlicuntilfirm-tender.Addthechickenbreastandsautéfor2minutes,untilopaque.Addthebeans, stock, water, potatoes, red chili flakes, cumin, chili powder,cayennepepper,andchilies.Bringtoaboil,reducetheheat,andsimmeruncovered for about 30 minutes, or until the potatoes are tender.Garnishwiththechoppedscallions.Topthechiliwithadollopofsourcream,ifdesired.
PER1-CUPSERVING:CALORIES170;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT5;PROTEIN13G;
CARBOHYDRATE24G;TOTALFAT2.5G; SATURATEDFAT0.5G;CHOLESTEROL25MG; SODIUM110MG;15%
CALORIESFROMFAT
Variation:Usechipotlechiliesforaspicierversion.
ChunkyGardenVegetableChili
SERVES6TO8
1tablespoonoliveorcanolaoil
1mediumonion,chopped
2largecarrots,chopped
2stalkslargecelery,chopped
1mediumgreenpepper,seededandchopped
1mediumredpepper,seededandchopped
3clovesgarlic,minced(1½teaspoons)
1jalapeñopepper,seededandminced
1tablespoondriedoregano
2teaspoonscumin
1tablespoonchilipowder
1cuptomatopurée
1(28-ounce)canchoppedtomatoes
2quartscoldwaterorvegetablestock
1cupcrackedwheat
1(16-ounce)canredorwhitebeans,rinsedanddrained
1cupcookedblackbeans
Juiceof2limes
½cuptamariorsoysauce
1bunchfreshcilantro,minced
THIS garden chili gets its great texture from dense crackedwheat.
H
Even meat-eating chili traditionalists crave a bowl of this chili
toppedwith sharp cheddar, sour cream,and chopped scallions. It
looks like a lot of ingredients, but it’sworth the effort and cooks
quicklybecauseeverythingjustgetsputinonepotandsimmered.
eattheoliveorcanolaoilinalargesaucepotovermediumheat,and sauté the onion, carrots, celery, peppers, garlic, jalapeño,
oregano,cumin,andchilipowderfor2minutestocombinewell.Add the tomato purée, tomatoes, coldwater, crackedwheat, red orwhitebeans, andblackbeans; simmeruncovered for50minutes,untilblended.Youmayaddadditionalvegetablestock,water,ortomatojuicetoadjusttheconsistency,ifneeded.Add the lime juice, tamari, and cilantro. Servewith plain yogurt orsourcream,gratedcheddar,andmincedscallions.
PER1-CUPSERVING:CALORIESII0;CALORIESFROMFATI0;CALORIESFROMSATURATEDFAT0;PROTEIN5G;
CARBOHYDRATE 20 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 570 MG; 9%
CALORIESFROMFAT
ChiliBlancowithChicken
SERVES6TO8
1poundbonelessskinlesschickenbreast,dicedinto½-inch
cubes
TheMarinade1tablespoonextra-virginoliveoil
1teaspooncumin
1tablespoondriedoregano
1teaspoonchilipowder
1mediumjalapeñopepper,seededandminced
2clovesgarlic,minced(1teaspoon)
1tablespoonoliveoil
1mediumonion,chopped
2stalkscelery,chopped
1largeleek,slicedandwashed
1largegreenpepper,seededandchopped
1teaspooncumin
1tablespoondriedoregano
1tablespoonchoppedchipotlechilliesinadobo
1bottlebeer(lightPilsnerstyle)
2cupschickenstock
1(16-ounce)canwhitecannellinibeans,drainedandrinsed
6sprigsfreshcilantro,minced
Juiceof1lime
Salttotaste
THISchilipacksallthepunchofaclassicchili,butwithoutthered
color. Creamy white beans absorb and intensify the flavor of
jalapeños,oregano,chipotlechili,andcilantro.Ifyouprefertouse
all stockwithout the beer, feel free. Give the seafood chili a try,
too,whichcanbemadeusingthesamewhitebase.
TO PREPARE THE MARINADE Marinate the chopped chicken in theoliveoil,with thecumin,oregano,chilipowder,minced jalapeño,andgarlicforafewminutes.Heatalargesaucepotovermediumheat,andaddthechicken.Sautéfor2minutes,until thechickenturnsopaque.Addadditionaloliveoil,and sauté the onion, celery, leek, green pepper, cumin, oregano, andchilies.Sautéfor2minutes,untilwellcombined.Add thebeer, stock, andbeans.Bring the chili to a boil, lower to asimmer,andcookfor30minutes.Addthecilantro,limejuice,andsalt.Thisdishisgreatwithadollopofplainyogurtorsourcreamanddicedavocado.
PER1-CUPSERVING:CALORIES170;CALORIESFROMFAT45;CALORIESFROMSATURATEDFAT10;PROTEIN17G;
CARBOHYDRATE 13 G; TOTAL FAT 5 G; SATURATED FAT 1 G; CHOLESTEROL 35 MG; SODIUM 170 MG; 26%
CALORIESFROMFAT
Variation: For 20,000 Leagues Under the Seafood Chili, substituteshrimp, scallops,choppedclams,anddiced firm-fleshedmeat fish (likecod, halibut, grouper, wahoo, salmon, or tuna). You may use acombinationof anyor all of thesedenizensof thedeep.Marinate andsautéthemjustlikethechicken;thenremovetheseafoodfromthepanand continue the recipe, putting the sautéed seafood back into thesimmeringvegetablesduringthelast10minutesofcooking.
Agreatbowlofsoupmaywellturnintoamemorablemealifyouaddaspecialgarnish.Therearemanygarnishvarieties fromwhich toselect.These flavor-and texture-enhancing ingredients can be as simple as acrouton.Youmayalsomakelittledumplingscalledspaetzle,whichtrulytransformasoup intoahearty lunchordinner.Mostsoupsandbrothsmakeperfectbackgroundsforchoppedvegetables,grains,pastashapes,or otherprotein sources, such as tofu, poultry, or beef.Here are somesuggestions.
Croutons
Croutons are the ultimate soup garnish. It’s “clash of the titans” in abowlpitting thepleasant textureofwarmcomforting soupagainst thecrunch and crackle of toasted bread spikedwith aromatic herbs.Mostpeoplehavenever triedhomemadecroutons,whichareunlike thedrydeep-friedbreadchunksstored inplasticbagsonarestaurantshelf fordays before they land in your soup. Homemade croutons are moreflavorfulandfarlesssaltythanmanypackagedvarieties.Croutonsalsogiveyouacreativeoutletforstalebread,muffins,orfocaccia.Here’sagoodbasicrecipe,butexperiment—thereareasmanytypesofcroutonsasthereareversionsofcreamofbroccolisoup.
2cupsdicedbread(Useanybread,exceptsweetbreadlike
raisin,ifyouaregoingtodropitintoasavorysoup.The
breadshouldbecutin½-inchsquares.)
⅛cupextra-virginoliveoil
1tablespoondriedItalianherbs
Saltandfreshlygroundpeppertotaste
P1tablespoongratedParmesanorRomanocheese(optional)
reheat the oven to 375°F. Combine the bread, olive oil, Italianherbs,saltandpepper,andoptionalcheese.Spreadthemoutona
cookie sheet. Bake for 10 minutes, turning the croutons a few times,until they are a light golden brown. Remove and cool slightly beforeserving.Croutonsmaybekeptinasealedcontaineratroomtemperaturefor3days.
PER¼RECIPESERVING:CALORIES60;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT0.5;PROTEIN1
G; CARBOHYDRATE 5 G; TOTAL FAT 3.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0MG; SODIUM 60MG; 58%
CALORIESFROMFAT
BreadRounds
SlicesofFrenchbread,rolls,orbaguetteslightlytoastedwithoneofourspread recipes, such asWarmHerbedGoat Cheese Dip orRed PepperHummus,anddroppedintosoupaddauniquecomponenttoyourmeal.Bread rounds may be prepared earlier in the day and kept in therefrigeratoruntilreadytotoastandserve.
SpaetzleorSpätzle
Thankfully, there are some brilliant foods that have been around forcenturies. Imagine taking four or five ingredients that have nevermeteach other before and introducing them—only to have them form aculinarybondthatwithstandsdecadesofeatingpleasure.Spaetzleisoneof those foods. These little irregular pasta shapes are a cross betweendumplingsandnoodles.Theymaybeeatenalone, sautéed inbutteroroliveoilwithsaltandpepper.Whenyouputtheminsoup,theysoakupmoistureand intensify thebroth flavor tenfold.Here’sabasicspaetzle.
I
Youmayaddchoppedherbs,poppyseeds,spinach,smokedsalmon,oranyfavoritefood.Theycanbemadeupto3daysbeforeyouwantthemfordinner.
1½cupsunbleachedall-purposeflour
½cupwholewheatflour
3largeeggs,beaten
½cupmilkorwateroroatmilk
1tablespooncanolaoil
Saltandfreshlygroundwhitepeppertotaste
Groundnutmegtotaste
n a large bowl, combine the flours. In another bowl,mix the eggs,liquid,canolaoil,salt,pepper,andnutmegtogether,andslowlyadd
to the flour.Mixwellwith awooden spoon until just combined; thenplaceyourentirehand into the thickbatterandmixwithyour fingersfor 2 minutes, until smooth. The mixture should resemble very thickpancakebatter.Bring 6 cups of saltedwater to a boil. Using a colander or spaetzlemaker, drizzle the batter a little at a time through the colander orspaetzlemakerintotheboilingwater.Thedumplingswillform.Youwillhave to lightly press the batter through the holes with a spatula orspoon.Simmerfor3minutes,andthespaetzlewillplumpupandformirregular-shapednoodles that floatwhen theyarecooked. Immediatelyplunge them in cold water to set. After cooling, they can be heatedthroughandeaten immediatelyor lightly tossedwithoilandstored intherefrigerator.
PER½RECIPESERVING:CALORIES170;CALORIESFROMFAT40;CALORIESFROMSATURATEDFAT1;PROTEIN7
G; CARBOHYDRATE 25G; TOTAL FAT 4.5 G; SATURATED FAT 1G; CHOLESTEROL 80MG; SODIUM 35MG; 24%
CALORIESFROMFAT
ProteinGarnishes
Tiny cubes of firm tofu may be dropped into soup. You may alsomarinatetofuwithoneofourmarinaderecipes(see“Sauces,Dressings,Dips,andSalsas”)andbakefor15minutesina375°F.ovenforamoreconcentratedflavor.Silkentofuisverycustardlikeandmaybescoopedintoabowlofsteaminghotbrothforamealsoup—especiallywiththeadditionof sliced rawvegetables.Precookedprotein, suchas shreddedchicken, pork, shrimp, scallops, or firm flaked fish are also welcomesoupadditions.
FreshlyGratedParmesanorRomanoCheese
Simpleyetscrumptious,gratedhardcheeseisaperfectgarnish.
AuGratin
Remember,anysoupmayearntheaugratintitleifyousprinkleitwithyourfavoritecheeseornondairycheese.Makesureyouladlesoupintoanovenproofdishandplaceunderabroilerorina425°F.oventomeltthecheeseuntilgoldenandbubbly.
StarchesandGrains
Whimsicalsmallcookedpastashapes,suchasorzo,stellini(littlestars),alphabet noodles (not just for kids!), or ditalini (baby shells),may beaddedoncethesouphascookedandcooled.Ifyoucombinepastaintoapot of hot soup, the pasta will swell and soak upmuch of the liquidbroth—making the soup too thick.Cooked longpasta suchasUdonorsoba noodles as well as cellophane rice noodles lend themselves toAsian-inspiredsoups.Cookedgrainsaddacontrastingtextureandearthytaste tomany soups. Barley, oats, kamut, spelt, quinoa, couscous, andcrackedwheatallworkwell.Stirintothehotsoupjustbeforeserving.
Vegetables
Crisp shreddedvegetables, suchaskale,Napacabbage,greencabbage,carrots, sugar snap peas, nasturtium flowers, or raw corn kernels, addcontrasttosoups.Rootvegetableslikecarrots,parsnips,turnips,orbeetsmaybediced,lightlysteamed(orcookedmomentarilyinamicrowave),and then dropped into the soup bowls before serving. For an exotictextureandflavor,tryshredded,plumpedstrandsofseavegetables,suchas arame, wakame, and kombu. Plants from the sea offer a briny,pleasantlysaltytastethatcannotbefoundinanyotheringredientgrownonland.
Herbs
Fresh snipped herbs, such as dill, tarragon, chives, basil, parsley, andcilantro,addperfumeandan intenseburstof flavor toa cooked soup.Always use an herb that is already an ingredient of the soup. Forexample, our Spicy Chicken and Tortilla Soup is great with freshcilantro.
TipfromtheTeam:Aneasywaytoremovecilantroleavesfromtheirstems:Holdthewholebunchinonehandbythestems.Intheotherhand,useaforktoroughly“comb”throughthecilantro.Theleavescomeoffwholeandinapileonyourcuttingboard.
FlavorDrizzles
Someof the ingredients inourpantryareperfectdrizzledor sprinkledintoasteamingbowlofsoupjustbeforeserving.Trytoastedsesameoil,miso, or gomasio inAsian-inspired soups, or a flavored olive oil,withcitrus or fresh herbs, on the Mediterranean-type recipes. A dollop ofpestoisalsonice.
BISTRO BOW TIE SALAD MOROCCAN TOASTED COUSCOUSWITHSPICED HONEY CITRUS DRESSING LEMON CAPELLINI SALADSMOKED MOZZARELLA AND PENNE SALAD CHILLED LINGUINEWITHGORGONZOLAANDBASIL BARLEYPRIMAVERA WILDRICEWITH PECANS AND DRIED CRANBERRIES WHEAT BERRIES WITHGREENCHILIESANDROASTEDPUMPKINSEEDS THAIBLACKRICESALAD QUINOA TABBOULEH SPINACH, BEET, AND WALNUTSALAD FATTOUSH ESSENTIAL SEA VEGETABLE SALAD “IT’SALIVE” SALAD THAI CUCUMBER SALAD ALGERIAN EGGPLANTSALAD CHIPOTLEPOTATOSALAD JAPANESEKALE SALADWITHSHIITAKE MUSHROOMS SOUTHERN-STYLE POWER SLAWSZECHWAN SLAW SONOMA CHICKEN SALAD BLACKENEDCHICKEN SALAD ENLIGHTENED CAESAR CHICKEN SALADMEDITERRANEANTUNASALAD SOUTHWESTERNCALAMARISALAD
inthelate1950sandthroughoutthe1960s,saladwasathickwedgeoficeberglettuce,someshreddedcarrot,andafew tomato slices that had no chance of ever ripening before beingsacrificed. Many of us can still remember pouring on the ThousandIsland, creamy Russian, or brightly colored French dressing, whichblanketedthefamilysaladplate.Inthelate1960swesensedtheneedforlighterfare,perhapsrealizing
wearemortal,afterall.Orperhapsitwastheinfluxofwomenintotheworkforce that created the phenomenon of salad bars sprouting upeverywhere.Whatever the reason, our obsession with salad started togrow—we added sunflower seeds, sprouts, lentils and beans, cookedpastasalads,spinach,rawcauliflower,andbroccolitooursaladplates.Some of these ingredients were healthful, some not so, but our tasteswerechanging,andwecravedvariety.More than twentyyears ago, saladbegan to achieve amoreupscale
status with the availability of mesclun, also known as field greens.Seeminglyovernightotherinterestingvegetables,mostlyfromCalifornia—likebabyvegetables,fennel,radicchio,andjicama—begantoshowupin saladswith freshherbs suchasbasil andcilantro.Othergreens likewatercress,arugula,andkalemadetheirwayintosaladbowls,aswell.Cookedgrainslikebrownriceandcrackedwheat,alongwithpasta,tookonstarringroles,addingindividualityandflavor.Today, salad can be a light appetizer or a meal in itself, a simple
combination of greens or an exotic assortment of ethnic ingredients.Making a great salad is like assembling an orchestra of flavors andtextures. Most of the ingredients that make up a salad are raw,depending solely on absolute freshness and peak flavor to harmonizewithoneanother.Saladingredientsareawindowintoeachseason’sbestofferings,and,forthecreativecook,aninspiringmediumforanendlessvarietyofwonderfuldishes.
I
BistroBowTieSalad
SERVES6
½poundbowtiepasta
1smallzucchini,slicedintothinrounds
¼redonion,thinlysliced
1cuppittedKalamataolives
1cupcrumbledfetacheese
1largetomato,cutintothinwedges
½cupsun-driedtomatoes,plumpedandthinlysliced(see
IntroductionandNote)
2cupspackedbabyspinach,washedandstemmed
1¼cupsfavoritebottledItalianherbvinaigrette,orseeour
recipe
THIS lightheartedsaladhas lotsofpersonality.Whimsicalbutterfly-
shaped pasta holds the vinaigrette well within its creases. If you
prefer, use sliced plum or eggplant tomatoes instead of vine
tomatoes. This is a great salad base towhich you can add sliced
grilled chicken, cooked shrimp, cooked flaked salmon, or diced
bakedtofu.
n a large pot of salted boiling water, cook the pasta until it is aldente.Drainintoacolander,andruncoldwateroverthepastauntil
chilled through. Combine the zucchini, red onion, olives, feta cheese,tomato, sun-dried tomatoes, spinach, and vinaigrette. Mix all theingredientstogetherwell,andserve.
NOTE:Manyofourstoresandsomespecialtystorescarryoven-roastedtomatoesthatmaybeused,aswell.
PER SERVING: CALORIES 390; CALORIES FROM FAT 170; CALORIES FROM SATURATED FAT 45; PROTEIN 12 G;
CARBOHYDRATE 49 G; TOTAL FAT 18 G; SATURATED FAT 5 G; CHOLESTEROL 20MG; SODIUM 1,310MG; 43%
CALORIESFROMFAT
RecipeBonusIfyouwanttomakethissaladupto2daysbeforeserving,combineallingredients except the spinach and dressing. Store in a covered container in therefrigerator.Tossinthespinachandvinaigrettejustbeforeserving.
MoroccanToastedCouscouswithSpicedHoneyCitrusDressing
SERVES8
TheDressing½teaspooncumin
¼teaspooncardamom
¼teaspooncinnamon
¼cuplemonjuice
¼cuporangejuice
1tablespoonmincedfreshginger(1-inchpiece)
1tablespoonhoney
¼cuplemonoil(seeIntroduction)
Saltandfreshlygroundpeppertotaste
TheSalad1½cupsIsraelicouscous
1½cupswater
¼teaspoonturmeric
1smallredpepper,seededandchopped
1smallyellowpepper,seededandchopped
½smallredonion,minced
10driedfigs,sliced
10driedapricots,sliced
½cupraisins
1cupshelledpistachios,toasted
½cupmincedfreshcilantro
1½tablespoonsgratedorangezest
DON’Tbeputoffby the lengthy ingredient list.Thecombinationof
diverse ingredients—sweet dried fruit, crispy roasted pistachios,
and comforting large grains of couscous—delivers tremendous
flavor. Toasting couscous gives it an aromatic nuance. We use
larger grains of Israeli couscous, which is similar in flavor to its
traditional tinycounterpart. Israelicouscous isabouthalf the size
of a pea. It’s available in many Whole Foods Market stores and
MiddleEasternmarkets,butyoumaysubstituteregularcouscousif
that’swhatisavailable.
The spiced honey citrus dressingmakes a flavorful addition to
saladgreensandslicedseasonalvegetables.Youmayalsouseitas
amarinadeforpoultry,pork,seafood,ortofu.
TO PREPARE THE DRESSING In a large bowl, combine the cumin,cardamom, cinnamon, citrus juices, ginger, honey, lemon oil, and saltand pepper. Blendwell, using awirewhisk or a handheld immersionblender. The dressing may be made a few days ahead and keptrefrigerated.TO PREPARE THE SALAD Preheat the oven to 375°F. Place thecouscous on a baking pan. Roast the couscous for 10 minutes, untilgoldenbrown;coolandplacethecouscousinabowl.Combine thewaterwith the turmeric, and bring to a boil. Pour theturmeric water over the couscous and cover. Simmer the couscousloosely covered for 10 to 15 minutes. Set aside, covered, for anadditional10minutes,untilall thewater isabsorbedandthecouscousbecomestender.Useaforktofluffthecouscous,breakingupanylumps.Combine theplumpedcouscouswith thepeppers,onion, figs,apricots,
raisins,pistachios,cilantro,andorangezest.Pourthedressingoverthesalad,andmixtogetherwell.
PER SERVING: CALORIES 400; CALORIES FROM FAT 140; CALORIES FROM SATURATED FAT 20; PROTEIN 9 G;
CARBOHYDRATE61G;TOTALFAT15G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM20MG;35%CALORIES
FROMFAT
I
LemonCapelliniSalad
SERVES8
½poundcapellini
Gratedzestof1lemon
¼cupchoppedfreshbasil
¼cupplus2tablespoonslemonjuice
6clovesroastedgarlic,chopped(seeIntroduction)
⅛cupextra-virginoliveoil
⅛cuplemonoil(seeIntroduction)
Saltandfreshlygroundpeppertotaste
1poundplumtomatoes,diced
SIMPLICITYisapowerfulconceptoftenoverlookedinthekitchen.This
salad,madewith tender capellini pasta, has a bright citrus taste,
complemented by the perfume of fresh basil and earthiness of
roastedgarlic.Youmaysubstituteadditionalextra-virginoliveoil
inplaceofthelemonoil,ifyouprefer.Trytofindthejuiciestripe
tomatoesforthisdish.
nalargepotofboilingsaltedwater,cookthecapelliniuntil it isaldente, drain, and chill completely in an ice-water bath. When the
pastaiscompletelychilled,drainitwellandtransferittoalargebowl.Combinethe lemonzest,basil, lemonjuice,garlic,oliveoil, lemonoil,and salt and pepper. Toss the capellini with the dressing. Add thetomatoestothepasta,andgentlytoss.
PER SERVING: CALORIES 120; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 10; PROTEIN 2 G;
CARBOHYDRATE14G;TOTALFAT7G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM180MG;50%CALORIES
FROMFAT
SmokedMozzarellaandPenneSalad
SERVES8
TheParmesanDressing¼cupgratedParmesancheese
½cupchoppedparsley
½cupmayonnaise
¼cupwhitewinevinegar
3clovesgarlic,minced(1½teaspoons)
Pinchofcayennepepper
Saltandfreshlygroundpeppertotaste
TheSalad½poundpennepasta
2cupspackedbabyspinach,washedandstemmed
2smalljarredroastedredpeppers,diced
½poundsmokedmozzarellacheese,diced
GREAT forparties,buffets,andsimpledinners.Remember to fold in
the fresh spinach just before serving to keep it crisp. This salad
blowsawaytheubiquitouscoleslaworpotatosaladsthatturnupat
every gathering. If you prefer, make this salad with regular
mozzarella.
TO PREPARE THE PARMESAN DRESSING Combine the Parmesancheese, parsley, mayonnaise, vinegar, garlic, cayenne pepper, and saltandpepperwithahandmixerorinathebowloffoodprocessororina
blenderuntilthedressingissmooth.TOPREPARETHESALADInalargepotofboilingsaltedwater,cookthepastauntil it is aldente.Drain thepasta intoacolander, runcoldwateroveritorsubmergeitinicewateruntilchilledthrough,anddrainwell.Inalargemixingbowl,combinethecookedpasta,spinach,roastedredpeppers,andsmokedmozzarella.Tossthesaladwiththedressing.Serveimmediately.
PER SERVING: CALORIES 190; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 45; PROTEIN 11 G;
CARBOHYDRATE 12 G; TOTAL FAT 11 G; SATURATED FAT 4.5 G; CHOLESTEROL 20MG; SODIUM 380MG; 53%
CALORIESFROMFAT
RecipeBonus Youmaymake this salad up to 2 days ahead of time; just add thespinachanddressingbeforeserving.Thepastabasekeepsperfectlywellforupto3daysintherefrigerator.
I
ChilledLinguinewithGorgonzolaandBasil
SERVES8
½poundlinguine(regular,spinach,oramixtureofboth)
¼cupbalsamicvinegar
¼cupextra-virginoliveoil
2smallclovesgarlic,minced(1teaspoon)
¼cupchoppedfreshbasil
¼teaspoonsalt
½tablespoonfreshlygroundpepper
3cupsbabyspinachleaves,looselypacked,washedandcutinto
slices
4ouncesGorgonzolaorotherbluecheese,crumbled
1cupwalnuts,toasted
3scallions,slicedthinlyanddiagonally
THIS wonderful and extremely pungent ripe Italian blue cheese is
buffered with cooked linguine and the sweetness of balsamic
vinegar.Makesureyouaddthespinach justprior toservingso it
justwiltsnicely.Foraniceaddition,trythisslicedwitharipepear
oranapple.
na largepotofboilingsaltedwater,cookthe linguineuntil it isaldente;drainandchillthepastainanicebathuntilchilledthrough.To prepare the dressing, combine the balsamic vinegar, olive oil,
garlic,basil,salt,andpepperwithahandmixerorinthebowlofafood
processororinablender.Mix the cooked pasta, spinach, cheese, walnuts, scallions, andvinaigrettetogetherwell.
PER SERVING: CALORIES 260; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 40; PROTEIN 9 G;
CARBOHYDRATE 12 G; TOTAL FAT 20 G; SATURATED FAT 4.5 G; CHOLESTEROL 15MG; SODIUM 270MG; 69%
CALORIESFROMFAT
TipfromtheTeam:Togetahigh-quality,refined,agedbalsamicflavorfromyouraveragevinegar,simmerovermediumheatuntilreducedbyhalf.Coolandstoreasusual.
RecipeBonusDon’trinsethepasta,andservethissaladwarmasasidedish;ittakesonadifferentpersonalityasthecheeseflavorintensifiesandthespinachsoftensagainstthecrunchywalnuts.
BarleyPrimavera
SERVES8
1¼cupspearledbarley
6cupswater
¼cupcanoiaoil
4clovesgarlic,minced(2teaspoons)
1largeredpepper,seededandchopped
1smallgreenpepper,seededandchopped
1smallyellowpepper,seededandchopped
¼cupmincedparsley
1smallzucchini,chopped
1smallyellowsquash,chopped
1mediumcarrot,grated
3scallions,slicedthinlyanddiagonally
½cupraspberryvinegar
1teaspoonsalt
½teaspoonfreshlygroundpepper
BARLEY has been around since the StoneAge and has been used in
countlesswayssincethenforbothmedicinalandculinarypurposes.
Pearled barley has had the outer husk and bran layers removed
through a polishing process. Primavera refers to springtime
vegetables,andyoumayaddanyfreshcolorfulseasonalvegetables
tothissalad.Soft,comfortingbarleyabsorbstheraspberryvinegar,
P
which adds a welcome tart flavor. Try this salad with sherry
vinegaraswell.
lace the barley and water into a saucepan. Bring the water to aboil, cover the pan with a lid, and simmer the barley for 20
minutes,untiltender.Whenthebarleyiscooked,drainitwellandchillcompletely.Heat the canoia oil and garlic in a small sauté pan over low heat.Slowlycookthegarlicfor2minutes,untilgoldenbrown,andtransfertoa largemixing bowl. In the same bowl, combine the peppers, parsley,zucchini, yellow squash, carrot, and scallions with the cooked barley.Addthevinegarandseasonwiththesaltandpepper.
PER SERVING: CALORIES 190; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 5; PROTEIN 4 G;
CARBOHYDRATE 30 G; TOTAL FAT 7 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 250 MG; 37%
CALORIESFROMFAT
WildRicewithPecansandDriedCranberries
SERVES6
TheBalsamic-RaspberryDressing
3tablespoonsbalsamicvinegar
3tablespoonsraspberryvinegar
¼cupextra-virginoliveoil
Saltandfreshlygroundpeppertotaste
TheSalad1cupwildrice
4cupswater
1cuppecanhalves,toasted
1yellowpepper,seededanddiced
½cupdriedcranberries
½cupmincedparsley
4scallions,slicedthinlyanddiagonally
SOME ingredients are destined to end up in the same dish. Nutty,
chewywild rice belongswith toastedpecans and sweet sun-dried
cranberries in thisentrée salad.Theseperfectly suited foodmates
areboundtogetherbyalightandtartraspberryvinaigrette.You’ll
noticethatwildriceneedstobecookedinmuchmoreliquidthan
doesanyotherrice.
TO PREPARE THE BALSAMIC-RASPBERRY DRESSING Combine the
vinegars,oliveoil,andsaltandpepperwithahandmixerorinthebowlofafoodprocessororinablenderuntilsmooth.TOPREPARETHESALADPlacethewildriceandwaterinasaucepan,and bring to a boil. Cover the rice, reduce the heat to a simmer, andcookforabout45minutes,oruntilthericeistender.Draintherice,andchillitcompletelyintherefrigeratorforatleast1hour.Place thecooked rice ina largemixingbowl.Add thepecanhalves,pepper, cranberries, parsley, and scallions. Combine the dressing withthesaladingredients,andmixwell.
PER SERVING: CALORIES 380; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 20; PROTEIN 6 G;
CARBOHYDRATE 43 G; TOTAL FAT 23 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 330 MG; 5S%
CALORIESFROMFAT
RecipeBonusThericemaybecookedupto2daysbeforeyoumakethesalad.
WheatBerrieswithGreenChiliesandRoastedPumpkinSeeds
SERVES8
1½cupswheatberries
¾cupbrownrice
1½cupspumpkinseeds
2wholejalapeñopeppers
1(16-ounce)canredkidneybeans,drainedandrinsed
¼cupplus1tablespoonlimejuice
½cupmincedfreshcilantro
¼cupplus2tablespoonsextra-virginoliveoil
1¼teaspoonssalt
ALTHOUGH most of us are familiar with many products made from
wheat, few people know the pleasures of flavorful whole wheat
berries.Theyarealsocalledgroatsandaretheunprocessedwhole
wheatkernel.Thesetinyroundberriestakeanhourtocookunless
you soak them overnight. The rewards are a hearty-flavored and
chewy-textured food thatworkswell inmany recipes, fromsoups
andstewstosaladtoppings. Inthisversatilesaladspicyjalapeños
andnuttyroastedpumpkinseedsareenhancedbyfreshlimejuice
andcilantro.Itisbestservedatroomtemperature.Thissaladmay
easilybemadeintoenchiladasbyrollingthewheatberrysaladina
flour tortilla, or into quesadillas by sandwiching it between two
C
flourtortillasalongwithahandfulofgratedcheese.Italsomakesa
greatbasefortheadditionofcookedchoppedchicken,shrimp,or
tofu.
over thewheatberrieswithwaterand soakat room temperatureovernight. After soaking, place the wheat berries in a large
saucepan with 8 cups of water. Bring to a boil, reduce the heat, andsimmer uncovered for 40minutes, until tender. Drain and chill in therefrigeratorcompletely.Placethericeintoasmallsaucepanwith1¾cupsofwater.Bringtoaboil,cover,reducetheheat,andsimmerfor35to40minutes,untiltherice is cooked and all the liquid has been absorbed. Chill in therefrigeratorcompletely.Place the pumpkin seeds and jalapeños on a sheet pan in a 400°F.ovenfor10minutes,until thepumpkinseedsarebrownandcrispandthejalapeñosarebrowned.Coolatroomtemperature.Removetheseedsfromthechilies,andchopthepeppers.Ina largebowl,mix thewheatberries, rice,pumpkin seeds, roastedpeppers,beans,limejuice,cilantro,oliveoil,andsalt.Combinewellandserve.
PER SERVING: CALORIES 420; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 35; PROTEIN 15 G;
CARBOHYDRATE 45 G; TOTAL FAT 23 G; SATURATED FAT 3.5 G; CHOLESTEROL 0 MG; SODIUM 420 MG; 50%
CALORIESFROMFAT
ThaiBlackRiceSalad
SERVES8
TheSesame-GingerDressing¼cupplus1tablespoontoastedsesameoil
¼cupplus2tablespoonstamari
⅛cupbrownricesyrup
¼teaspooncrushedredchiliflakes
2clovesgarlic,minced(1teaspoon)
1tablespoongratedfreshginger(1-inchpiece)
TheSalad2cupsblackJaponicarice
2½cupswater
1mediumgreenpepper,seededandchopped
1mediumredpepper,seededandchopped
1smallcarrot,grated
1cupcashews,toasted
5scallions,slicedthinlyanddiagonally
SWEET and aromatic black Japonica rice is a unique blend of both
medium-grain mahogany-colored rice and black rice, both
originating in Japan. Japonica rice has striking visual appeal in
addition to its unique earthy taste, making it a great dish for
entertaining.Sweetbellpeppersandroastedcashewsblendwellin
thisdish.Japonicaalsomakesgreatnew-wavericepudding.
TO PREPARE THE SESAME-GINGER DRESSING Puree the toastedsesameoil,tamari,brownricesyrup,redchiliflakes,mincedgarlic,andginger with a handmixer or in the bowl of a food processor or in ablender.TO PREPARE THE SALAD Place the Japonica rice andwater into acovered saucepan and bring to a boil. Reduce the heat to a simmer,covertherice,andcookitoverlowheatforabout35minutes,oruntilthericeistender.Thericewillremainchewy.Transferthecookedricetoalargemixingbowl,andwhileit’sstillwarmaddthepeppers,carrot,cashews, and scallions. Add the dressing, and combinewell. Althoughthis dish may be served chilled, it is best when served at roomtemperature.
PER SERVING: CALORIES 410; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 25; PROTEIN 8 G;
CARBOHYDRATE 57 G; TOTAL FAT 18 G; SATURATED FAT 3 G; CHOLESTEROL 0 MG; SODIUM 830 MG; 39%
CALORIESFROMFAT
P
QuinoaTabbouleh
SERVES6
2cupsquinoa,rinsedwell
3½cupswater
2cupschoppedparsley
1poundplumtomatoes,seeded,dicedsmall
¼cupplus2tablespoonslemonjuice
⅛cupplus2tablespoonsextra-virginoliveoil
3smallclovesgarlic,minced(1½teaspoons)
1½tablespoonsmincedfreshmint
½teaspoonsalt
½teaspoonfreshlygroundpepper
GROWNhighintheAndes,quinoaisanancientgrainrichwithhistory
and flavor. This tiny protein-packed seed has a buttery taste and
flavorsimilartopopcornandisassimpletocookasrice.Herewe
takeaclassicMiddleEasternsaladandreplacethecrackedwheat
with quinoa. The golden color of quinoa looks appealing next to
ripetomatoesandemeraldgreenmint.
lacethequinoaintoafine-meshcolander.Rinsethequinoaundercold runningwater; drain well. Place the quinoa andwater in a
saucepanandcover.Bring toaboil, reduce theheat toa simmer,andcookthequinoaoverlowheatfor20minutes,untilitistenderandtheliquidisabsorbed.Fluffthequinoagrainswithafork,andspreadthemout evenly on a plate to chill completely before mixing with the
remainingingredients.Combinethecookedquinoa,parsley,tomatoes,lemonjuice,oliveoil,garlic,andmint.Seasonwiththesaltandpepper.
PER SERVING: CALORIES 260; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 5; PROTEIN 9 G;
CARBOHYDRATE 46 G; TOTAL FAT 5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 190 MG; 17%
CALORIESFROMFAT
Variation:QuinoaTabboulehmaybeservedasalightentréebystuffingit intoatomatoorroastedpepper.Foranimpressive,moresubstantialvegetarianentrée,hollowouta1-poundblockoffirmtofu;marinateitwithabitofsoysauceorRoastedSesame-HoneyDressing;bakeitonabakingpanina375°F.ovenfor20minutes,untilgoldenbrown;andfillitwiththetabbouleh.Thisstuffedtofuboatwillservetwo.
Spinach,Beet,andWalnutSalad
SERVES4
TheWalnutDressing⅛cupwalnutoil
3tablespoonssherryvinegar
3tablespoonsmincedshallot
TheSalad4smallbeets,unpeeledandwashedwell
6ouncesbabyspinachleaves,washedandstemmed
2Belgianendives,thinlysliced
¾plus½cupwalnuts,toasted
Saltandfreshlygroundpeppertotaste
4ouncesmildgoatcheesesuchasMontrachet,crumbled
THIS salad is so…California, even though it hails from our New
England stores. It is just plain elegant and bursting with vibrant
sweet beet taste. The combination of bitter endive, sweet beets,
earthy walnut oil, and tart sherry vinegar make this salad
memorable.Themildgoatcheesecombineswiththeotherunusual
ingredientstoelevatethissaladtoadishworthyofthemostfood-
savvyguests.
TO PREPARE THE WALNUT DRESSING Whisk the walnut oil, sherrywinevinegar,andshallottogetherinasmallbowl.TOPREPARETHESALADScrubthebeets;removethestemsandroot
ends.Steamorboilthebeetsforapproximately20minutes,untiltenderwhenpiercedwitha sharpknife; chill completely.When thebeets arechilled,gentlyremovetheouterpeelandcutthebeetsintothinwedges.Dressthebeetwedgeswithasmallamountofthedressing.Inamediumbowl,combinethespinach,Belgianendives, the¾cupwalnuts,and the remainingdressing.Mixwell.Season thegreenswiththe salt and pepper. Divide the salad mixture onto 4 salad plates.Arrangethebeetsonthesaladplates.Sprinklethetopofeachsaladwiththe crumbled Montrachet, and top with the remaining ½ cup toastedwalnuts.
PER SERVING: CALORIES 360; CALORIES FROM FAT 280; CALORIES FROM SATURATED FAT 70; PROTEIN 12 G;
CARBOHYDRATES 13 G; TOTAL FAT 31 G; SATURATED FAT 8 G; CHOLESTEROL 20 MG; SODIUM 230 MG; 78%
CALORIESFROMFAT
RecipeBonusThisisagreatsaladforentertaining,becausethebeetsmaybecookedupto2dayspriortoassemblingthesalad,andthedressingmayalsobemadeafewdaysahead.Justtossitalltogetherwhenit’stimefordinner.
Fattoush
SERVES4
TheLemonyDressing⅛cuplemonjuice
3tablespoonsredwinevinegar
¼cupextra-virginoliveoil
3clovesgarlic,minced(1½teaspoons)
2teaspoonssumac
Saltandfreshlygroundpeppertotaste
TheSalad6cupsromainelettuce,cutinbite-sizepieces
1largecucumber,peeled,seeded,andchopped
½smallredonion,minced
2largetomatoes,chopped
¾cupparsley,chopped
½cupchoppedfreshmint
2piecesofpitabread,stale(leaveoutunwrappedforseveral
hoursortoast),tornintobite-sizepieces
TOASTED pita bread makes this traditional Lebanese salad unusual.
Thedrypitasoaksupthetartvinaigretteandblendswellwiththe
crispvegetables.Groundsumacisaruddyburgundy-coloredspice
madefromtheberriesofabushthatgrowswildintheMiddleEast
andinpartsofItaly.Ithasalemony,fruityflavorandcanbefound
in most Middle Eastern grocery stores. Once you have it in the
house, you will find yourself sprinkling it on everything. This
colorful salad is great for entertaining; it’s always the center of
conversation.
TO PREPARE THE LEMONY DRESSING In a small bowl, combine thelemon juice, red wine vinegar, olive oil, garlic, sumac, and salt andpepper.TOPREPARETHESALADCombinetheromaine,cucumber,redonion,tomatoes,parsley,mint,andtornpitainalargebowl.Justbeforeservingthesalad,gentlytosswiththedressing.
PER SERVING: CALORIES 260; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 20; PROTEIN 6 G;
CARBOHYDRATE 29 G; TOTAL FAT 14 G; SATURATED FAT 2 G; CHOLESTEROL 0 MG; SODIUM 190 MG; 50%
CALORIESFROMFAT
EssentialSeaVegetableSalad
SERVES8
1ouncearame
1ouncehijiki
1ouncedulse,cutintostrips
1cupgratedcarrots
¼poundbabyspinachleaves,washedandstemmed
⅛cuptamariorsoysauce
1tablespoonmincedfreshginger(1-inchpiece)
½cupsunflowerseeds,toasted
3tablespoonsextra-virginoliveoil
⅛cupbrownricevinegar
SEAWEEDisagoodsourceofconcentratedminerals,withanappealing
briny,naturallysaltyflavor(see“WholeFoodsGlossary”).(Welike
tocallthemseavegetablesasopposedtoseaweed;itsoundsmuch
moreappetizing.)Theyprovideacrunchytexturethatnootherraw
ingredientoffers.Mostseavegetables,withtheexceptionofmild,
purple-hued dulse, need to be reconstituted in water before use.
Dulse is also available smoked, which adds a nice underlying
flavor.
Try this with the Spicy Asian Flank Steak or Teriyaki Turkey
BurgerswithGreenOnionandGinger,oradd it to sandwiches to
provideanicecrunch.
Placethearameandhijikiinalargebowl.Bring2cupsofwatertoaboil
andpouritoverthearameandhijiki.Allowtheseavegetablestosoak for 30 minutes before draining them into a colander andrinsingwithcoldwater.
Place the plumped sea vegetables in a mixing bowl; add the dulse,carrots, spinach, tamari, ginger, sunflower seeds, olive oil, and ricevinegar,andmixwell.
NOTE:Seavegetableslawmakesadelicioussandwichtopping.Draintheexcessmoisturebeforeaddingtoyour favoritesandwich.Alsomakesagreatpartnerforgrilledfishorshellfish.
PER SERVING: CALORIES 140; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 10; PROTEIN 9 G;
CARBOHYDRATE 15 G; TOTAL FAT 10 G; SATURATED FAT 1 G; CHOLESTEROL 0 MG; SODIUM 180 MG; 64%
CALORIESFROMFAT
“It’sAlive”Salad
SERVES8
½poundfirmtofu,cutinto½-inchdice
1½tablespoonstamari
TheSesame-TamariDressing3tablespoonstoastedsesameoil
⅛cupSzechwansauce
3tablespoonstamari
3tablespoonsbrownricevinegar
1tablespoonsugar
TheSalad¼poundpeagreensprouts
¼poundsunflowersprouts
1cupmungbeansprouts
6largebuttonmushrooms,sliced
4scallions,sliceddiagonally
1cupgratedcarrots
ALTHOUGH sproutswereonce lookeduponas typicalhardcorehealth
food, theyhavenowbecomeacommonsight inmany storesand
salad bars. Their fresh, delicate flavor has been appreciated for
centuries by Asian cultures. This living salad is vibrant and
refreshing.Itmustbetossedinthedressingjustbeforeyouserveit
P
so that the sprouts stay crisp. You may use any combination of
sprouts; each has its own taste, texture, and shape. (Premixed
sprout combinations that include sprouted lentils, chickpeas,
daikon,oradzukibeansareoftenavailable.)
reheat theoven to400°F.Gently toss thediced tofuwith the1½tablespoons tamari. Lay the tofu in a single layer on a foil-lined
bakingsheet.Bakethetofuforabout20minutes,oruntillightlygolden.Transfertoabowlandchillcompletely.TO PREPARE THE SESAME-TAMARI DRESSING In a mixing bowl,with a wire whisk, combine the sesame oil, Szechwan sauce, 3tablespoonstamari,brownricevinegar,andsugar.TO PREPARE THE SALAD Gently mix the sprouts, mushrooms,scallions,carrots,andtofu.Toss the salad with the dressing just before serving. Serveimmediately.
PER SERVING: CALORIES 130; CALORIES FROM FAT 50: CALORIES FROM SATURATED FAT 10; PROTEIN 7 G;
CARBOHYDRATE14G;TOTALFAT6G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM630MG;38%CALORIES
FROMFAT
ThaiCucumberSalad
SERVES8
TheCurry-LemongrassDressing
½cupbrownricevinegar
2teaspoonssugar
1teaspooncurrypowder
1largeclovegarlic,minced(¼teaspoon)
2stalkslemongrass,whitepartonly,minced
½teaspoonsalt
TheSalad2poundscucumbers(about6mediumones),peeledinstripes,
seeded,andthinlysliced
1jalapeñopepper,seededandminced
3scallions,slicedthinlyanddiagonally
¼cupmincedfreshcilantro
¾cupdryroastedpeanuts
THIS Thai-inspired salad is a good example of multi-ethnic global
cuisine. If you have access to Thai bird chilies, they make an
authentic alternative to jalapeños, although they are somewhat
spicier. The tart lemon flavor and intense citrus aroma of
lemongrass iscommonlyfoundinmanyThaidishes.Thedelicate,
clean-tastingcucumbersmakeanicefoiltothepungentlemongrass
andchiliesinthissalad.
TOPREPARETHECURRY-LEMONGRASSDRESSINGInabowl,combinethe brown rice vinegar, sugar, curry powder, garlic, lemongrass, andsalt.TO PREPARE THE SALAD In a large bowl, combine the cucumbers,jalapeño,scallions,andcilantroandmarinatewiththedressing15to20minutesbeforeserving.Roughlychopthepeanutsandsprinkleoverthetopofthesaladjustbeforeserving.
PER SERVING: CALORIES 100; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 10; PROTEIN 4 G;
CARBOHYDRATE8G;TOTALFAT7G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM120MG;60%CALORIES
FROMFAT
RecipeBonusServethissaladoveruncooked,washedkaleorSwisschardleavesforabeautifulpresentation.Tryaddingsomeslicedappleorchunksoforangetothissalad.
AlgerianEggplantSalad
SERVES8
¼cupplus2tablespoonsextra-virginoliveoil
1teaspoonturmeric
1teaspooncumin
½teaspooncrushedredchiliflakes
½cuplimejuice
8clovesgarlic,minced(4teaspoons)
1cupmincedfreshcilantro
3poundseggplant,peeledandcutlengthwiseinto1-inch-thick
slices
1poundplumtomatoes,cutinhalflengthwise
4mediumgreenpeppers,halvedandseeded
2smalljalapeñopeppers,halvedandseeded
Salttotaste
THEgrilledvegetablesappearing in this saladhavea sweet, smoky
flavorthatcomplementsthelimejuice.Theexoticspicesthatflavor
this salad are commonly used in theNorthAfrican spicemixture
calleddersa,whichistheAlgerianequivalentofcurrypowder.This
makes a great entrée salad andmay also be used as a sandwich
filling. Try slightly hollowing out a baguette, filling it with the
vegetable mixture, adding some hummus or sharp cheese, and
pressingthebaguettebetweentwoplatesforaboutanhour.
Tomakethemarinade,inabowl,combinetheoliveoil,turmeric,cumin,
redchiliflakes,limejuice,garlic,andhalfthecilantro.Gentlytossandmarinatetheeggplant,tomatoes,greenpeppers,andjalapeñopeppers in the marinade at room temperature for at least 30
minutes.Preheat thegrill so thatyoucanholdyourhand4 inchesabove thesurface for a count of 4 seconds. Grill all the vegetables for 4 to 5minutesoneachside,untilcookedbutnotmushy.Chillthevegetablescompletely.Cutthetomatoesintowedges,cuttheeggplantandgreenpeppersintobite-sizepieces,andmincethejalapeñopeppers. Gently toss all the vegetables together with the remainingcilantro.Seasonwiththesalt.
PER SERVING: CALORIES 180: CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 15; PROTEIN 3 G;
CARBOHYDRATE 21 G; TOTAL FAT 11 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 20 MG; 55%
CALORIESFROMFAT
ChipotlePotatoSalad
SERVES8
TheChipotleDressing
1cannedchipotlepepperin⅛cupadobosauce
3smallclovesgarlic,minced(1½teaspoons)
¼cupplus1tablespoonextra-virginoliveoil
¼cupwhitewinevinegar
¼teaspoonfreshlygroundpepper
Salttotaste
TheSalad2poundssmallredpotatoes,unpeeledandquartered
½mediumredpepper,diced
½mediumgreenpepper,diced
½smallredonion,diced
1½cupscornkernels,freshorfrozen
¼cupmincedfreshcilantro
CHIPOTLESareactuallysmokeddriedjalapeños.Theyareavailablein
severalforms:dried,pickled,and(ourpreference)cannedinadobo
sauce.Chipotlesinadobosauceareslightlysweet,smoky,andhave
analmostchocolate-likeflavor.Heretheyaddawarmtouchtothe
boiledpotatoes.Kernels of corn and the redpeppers adda sweet
crunchwhile sharp cilantro rounds out this salad. Serve at room
temperatureforbestflavororwarmforanicechangeofpace.
TOPREPARETHECHIPOTLEDRESSINGCombine the chipotle pepperandadobosauce,garlic,oliveoil,vinegar,pepper,andsaltinablenderuntilpuréed,orcombinealltheingredientsinamixingbowlwithawirewhisk.TO PREPARE THE SALAD Steam or boil the potatoes for about 20minutes, or until cooked through but still firm. Chill the potatoescompletely.Transfer thepotatoes to a largemixingbowl, andadd thedicedpeppers,onion,corn,andcilantro.Tossthesaladwiththedressing,andserve.
PER SERVING: CALORIES 180; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 10; PROTEIN A G;
CARBOHYDRATE23G;TOTALFAT9G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM10MG;44%CALORIES
FROMFAT
RecipeBonusTrythispotatosaladwarmservedunderneathagrilledchickenbreastorleangrilledsausage.Justaddawarmloafofsourdoughorrosemarybreadforarusticdinner.
ChipotleChilies
CHIPOTLE chilies add a robust, smoky flavor to sauces, soups,
marinades,andstews.Theyarenotavarietyofchilipepperbutare
actuallysmoked,driedjalapeñopeppers.
Chipotlesarestronginflavorandalittlegoesalongway.They
canbe founddriedorcanned inadobosauce,which isa tomato-
basedthickpureethatcanbeincorporatedintorecipesalongwith
thechilies.
JapaneseKaleSaladwithShiitakeMushrooms
SERVES8
TheTamariDressing¼cuptamari
⅛cupbrownricevinegar
⅛cupcanolaoil
TheSalad1cuppackeddryarame
2cupsboilingwater
2teaspoonscanolaoil
⅛cupsesameoil
½poundshiitakemushrooms,sliced(2cups)
2buncheskale,chopped(6to8cups)
1cupgratedcarrots
½cupgrateddaikonradish
3tablespoonssesameseeds,toasted
KALEusedtobethestuffthatsupermarketsgarnishedtheirseafood
cases with. It’s now one of the darlings of the cruciferous plant
kingdom.Whileothershavebeendecoratingwithit,wehavebeen
serving kale for years. Shredded kale is paired with shiitake
mushrooms,themeatyfull-flavoredAsianmushroomthatislinked
tomanypotentialhealthbenefits.Thiscombinationof ingredients
offers the perfect balance of sweet, sour, bitter, and salty. If you
likeabitofspice,addasprinklingofcrushedredchiliflakes.
TOPREPARETHETAMARIDRESSING Inabowl, combine the tamari,brownricevinegar,andcanolaoil.Blendwellandreserve.TO PREPARE THE SALAD Cover the arame with the boiling water,and allow it to soak for 30minutes.Drain and rinse the arameundercoldwater.Whilethearameissoaking,heattheoilsoverhighheatinasmallsautépan.Whentheoilisveryhot,sautétheshiitakemushroomsuntilgoldenbrown;cool.Steamormicrowavethekalein¼cupwaterfor3minutesuntilbrightgreen;immediatelyremovethekaleandplungeintoanice-waterbathtostopthecookingprocess.Gentlysqueezethewateroutof thekaleandfluffitupinabowl.Combine the cooked kale, plumped arame, carrots, daikon, sautéedmushrooms, and sesame seeds in a large bowl. Just before serving,gentlytossthesaladwiththedressing.
PER SERVING: CALORIES 140; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 10; PROTEIN 4 G;
CARBOHYDRATE9G;TOTALFAT10G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM540MG;64%CALORIES
FROMFAT
Southern-StylePowerSlaw
SERVES8
TheCajunDressing
1cupmayonnaise
⅛cupDijonmustard
3tablespoonssugar
3tablespoonscidervinegar
1½teaspoonsCajunspices
1teaspoonsalt
TheSalad6cupsthinlyslicedgreencabbage
4cupsthinlyslicedredcabbage
4largecollardgreenleaves,thinlysliced
6scallions,thinlysliced
UNCOOKEDcollardgreens,amemberoftheleafycruciferousvegetable
family, add a unique crunchy texture and fresh herblike taste to
thisbeautifulpalegreensalad.DijonmustardandCajunspiceadd
someheat to thedressing for this slaw,whichcanbe servedasa
side dish or used as a sandwich topping. Try someover a grilled
chickenbreastsandwich.
TO PREPARE THE CAJUN DRESSING Combine the mayonnaise,mustard, sugar, vinegar, Cajun spice, and salt in a mixing bowl large
enoughtoholdthesaladingredients.Mixwellwithawirewhiskuntilcombined.TOPREPARETHESALADCombinethecabbages,collardgreens,andscallions in the bowlwith the dressing, andmix until combinedwell.Allowtomarinatefor1hourbeforeserving.
PER SERVING: CALORIES 130; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 20; PROTEIN 1 G;
CARBOHYDRATE 6 G; TOTAL FAT 11 G; SATURATED FAT 2 G; CHOLESTEROL 10 MG; SODIUM 290 MG; 77%
CALORIESFROMFAT
CruciferousVegetables
REMEMBERwhenyourmothertoldyoutoeatyourbroccoli?Sheknew
whatshewas talkingabout.Cruciferousvegetablesare the family
that includes broccoli, artichokes, brussels sprouts, turnips,
rutabagas,andleafygreenssuchaskale,collardgreens,chard,and
bok choy. These vegetables contain compounds that appear to be
effective in protecting against some forms of cancer. Cruciferous
vegetables also contain sizable quantities of fiber as well as the
antioxidantnutrientsbeta-caroteneandvitaminC.
SzechwanSlaw
SERVES8
TheSzechwanDressing¼cupricewinevinegar
¼cupcanolaoil
¼cupsugar
2teaspoonsgratedfreshginger
¼teaspooncrushedredchiliflakes
¼cupmincedfreshcilantro
Salttotaste
TheSalad3cupsthinlyslicedredcabbage
3cupsthinlyslicedgreencabbage
1largeredpepper,seededandthinlysliced
4scallions,slicedthinlyanddiagonally
1largecarrot,grated
¼poundsnowpeas,slicedthinlyanddiagonally
⅛cupblacksesameseeds
THIS is not your traditional slaw—it has a crisp, clean flavor
balanced by rice vinegar and sugar. Grated fresh ginger adds a
pungent kick. Crunchy and refreshing, this slawworkswell on a
sandwichorwrapped in lettuce leaves.Youmayalsomix itwith
dicedtofuorshreddedchicken.
TO PREPARE THE SZECHWAN DRESSING In a bowl, combine thevinegar,canolaoil,sugar,ginger,redchiliflakes,cilantro,andsalt.Setaside.TOPREPARETHESALADCombine the redandgreencabbages, redpepper, scallions,carrot, snowpeas,andsesameseeds.Fifteenminutesbeforeservingtime,tossthecabbagemixturewiththedressing,asthisallowstheflavorstomeldwhilekeepingthecrispvegetablesintact.
PER SERVING: CALORIES 130; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 5; PROTEIN 2 G;
CARBOHYDRATE 13 G; TOTAL FAT 8 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 20 MG; 54%
CALORIESFROMFAT
TipfromtheTeam:Tryplacingapieceofplasticwrapacrossyourgraternexttimeyouneedtograteginger—itwillallsticktotheplastic,andonceyoupeeltheplasticoffafteryou’refinishedgrating,you’llbeabletouseeverysinglespicydrop.
SonomaChickenSalad
SERVES6
TheDressing1cupmayonnaise
4teaspoonscidervinegar
5teaspoonshoney
2teaspoonspoppyseeds
Saltandfreshlygroundwhitepeppertotaste
TheSalad2poundsbonelessandskinlesschickenbreasts
¾cuppecanpieces,toasted
2cupsredseedlessgrapes
3stalkscelery,thinlysliced
SONOMA Chicken Salad is one of our classic Whole Foods Market
dishes. The origin is shrouded in mystery because no one
rememberswhocreatedthisgem.However,thetasteofthissalad
isknownthroughoutourstores.Thetenderchickenbreast,crunchy
pecans, and the juicyburstingof sweet grapeswith eachbite are
hardtotop.Poppyseedshelporchestrateflavorsandtexturesinto
oneofthebestchickensaladsyouwilleverfind.
TO PREPARE THE DRESSING In a bowl, combine the mayonnaise,vinegar,honey,poppyseeds,andsaltandpepper.Reservethedressingin the refrigerator. This stepmay be done 2 days prior tomixing the
salad.TO PREPARE THE SALAD Preheat the oven to 375°F. Place thechickenbreasts inone layer inabakingdishwith½cupwater.Coverthe dishwith foil, and bake the chicken breasts for 25minutes, untilcooked completely through.Remove the chickenbreasts from thepan,cool slightly at room temperature, and then completely chill, lightlycoveredwithplasticwrap,intherefrigerator.Whenthebreastsarecold,dicethemintobite-sizepieces,andtransferthepiecestoalargebowl.Combinethechickenwiththepecans,grapes,celery,anddressing.
PER SERVING: CALORIES 520; CALORIES FROM FAT 260; CALORIES FROM SATURATED FAT 45; PROTEIN 46 G;
CARBOHYDRATE 21 G; TOTAL FAT 29 G; SATURATED FAT 5 G; CHOLESTEROL 115 MG; SODIUM 490 MG; 50%
CALORIESFROMFAT
Variation: Sonoma Chicken Saladmakes a great sandwich and is alsocomfortableatopabedoffieldgreens.Thisentréesaladisalsodeliciouswhenstuffedinsideamelonhalfforbrunchordinner.
BlackenedChickenSalad
SERVES6
TheMustardDressing1cupmayonnaise
¼cupDijonmustard
¼cupcidervinegar
TheSalad2½poundsbonelessskinlesschickenbreasts
⅛cupcanolaoil
⅓cupCajunseasoning(seeNote)
1largecarrot,grated
½redonion,minced
3scallions,slicedthinlyanddiagonally
CAJUN seasoning, or blackening spices, is very popular in New
Orleans.Madewithablendofuptotwentyherbsandspices,itcan
beusedtolivenupmanyfoods.Thisentréesaladisgoodforsimple
sandwiches or beautifully arranged salad plates with greens and
sliced seasonal vegetables. A heavy-bottom cast-iron skilletworks
bestforblackening(ifyoudon’townone,youmaywanttoremedy
that—theyareinexpensiveandmaybeusedformanydishes),but
youcanusearegularskillet,aswell.
TO PREPARE THE MUSTARD DRESSING Combine the mayonnaise,mustard,andvinegarinalargemixingbowl.Setaside.
TOPREPARETHESALADBrushonesideofthechickenbreastswithhalfthecanolaoil,sprinklewithhalftheCajunseasoning,andpresstheseasoning onto the chicken breasts, using your hand or the back of aspoon.Turnthechickenbreastsoverandrepeattheseasoningprocess.Heatacast-ironskilletuntilitisveryhot.Carefullyplacethechickenbreasts into the pan. Cook the breasts without moving them for 5minutesoneachside.Transfertheironpantotheovenortransferthebreasts to a baking sheet and finish cooking in a 375°F. oven for 10minutes, until cooked through and well browned. Chill the chickenbreastscompletely.Cutthechickenintobite-sizepieces.Transfer the chicken to a largebowl andadd the carrot, onion, andscallions.Addthedressing,andmixwell.
NOTE:IfyouwishtomakeyourownCajunseasoning,trythefollowingrecipeforCajunSpice,whichwilllastfor4to6months,thenlosesomeofitspunch.
PER SERVING: CALORIES 500; CALORIES FROM FAT 220; CALORIES FROM SATURATED FAT 40; PROTEIN 56 G;
CARBOHYDRATE 9G; TOTAL FAT 25G; SATURATED FAT 4.5G; CHOLESTEROL 145MG; SODIUM1.980MG:44%
CALORIESFROMFAT
C
CajunSpice
MAKESABOUT1¼CUPS
¼cupplus1tablespoonpaprika
⅛cupdriedthyme
⅛cupdriedoregano
1tablespooncuminpowder
1tablespoononionpowder
⅛cupgarlicpowder
⅛cupdriedsweetbasil
1tablespoonfreshlygroundblackpepper
1tablespoonfreshlygroundwhitepepper
1tablespooncayennepepper
⅛cupsalt
ombine all the ingredients in the bowl of a food processor andpulseuntilwellblendedormixthoroughlyinalargebowlwitha
spoonorwirewhisk.Keepstored inacovered jar inacooldarkplaceforupto6months.
EnlightenedCaesarChickenSalad
SERVES6
1tablespoonextra-virginoliveoil
⅛cuplemonjuice
2clovesgarlic,minced(1teaspoon)
¼teaspoonfreshlygroundpepper
2poundsbonelessskinlesschickenbreasts
½cupgratedParmesancheese
½cupchoppedparsley
2stalkscelery,chopped
¼cupmayonnaise
1tablespoonplainyogurt
Saltandfreshlygroundpeppertotaste
YOU ask, “Why enlightened?” Because traditionally Caesar salad is
madewithlotsofeggyolksandoil,andthisoneisn’t.
This is actually a simple way to make a very unusual chicken
salad.Whenbaked, theParmesancheesebrownsonto the surface
ofthechicken.Thiscaramelizedcheesecrustimpartsasharpflavor
to the dressing after the salad has been put together. We
recommendmakingthissaladafewhoursbeforeservingitsothe
flavorsmarry. Youmaymarinate the chicken overnight with the
P
olive oilmixture for added flavor. Serve this entrée salad stuffed
intoapineappleormelonforagreatluncheon.Also,tryitonabed
ofleafspinachgarnishedwithroastedpiquillopeppers.
reheattheovento375°F.Inalargebowl,mixtheoliveoil,lemonjuice, garlic, and ¼ teaspoon pepper together. Toss the chicken
breasts in this marinade, and then place them in a single layer on abakingpan.SprinklethechickenwithhalftheParmesancheese.Bake the chicken for 20minutes and then chill completely. Cut thechicken into bite-size pieces. Combine the chickenwith the remainingParmesan cheese and theparsley, celery,mayonnaise, andyogurt, andseasonwiththesaltandpepper.
PER SERVING: CALORIES 330; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 35; PROTEIN 48 G;
CARBOHYDRATE 3 G; TOTAL FAT 13 G; SATURATED FAT 4 G; CHOLESTEROL 125 MG; SODIUM 350 MG; 38%
CALORIESFROMFAT
MediterraneanTunaSalad
SERVES6
4(6-ounce)cansalbacoretuna,drainedwell
1(14-ounce)canquarteredartichokehearts,drainedwell
½cupchoppedredpepper
¾cupslicedGreekolives
½smallredonion,minced
¼cupmincedItalianparsley
¼cupmincedfreshbasil
2clovesgarlic,minced(1teaspoon)
1teaspoondriedoregano,or1tablespoonfresh
1cupmayonnaise
3tablespoonslemonjuice
Freshlygroundpeppertotaste
THIS colorful combination of tuna and artichokes has universal
appeal—great forentertainingor forkids’ lunchboxmeals.Try it
overabedoffieldgreensorinlargelettuceleafcups.Useagood-
qualityGreekolivesuchasaKalamataforthissalad.Forasmoky
flavor,tryroastedredpeppersorpiquillopeppers;theyaddlotsof
character.Agreatway to try this salad is to slicea9-inch round
focacciabreadinhalflengthwise,fillitwiththetuna,andpressa
platedownontopoftheroundbread.Placeaheavycanorweight
ontopforanhour,andthedressingwillseepintothebread.Slice
Iandserve.
n a large bowl, combine the tuna, artichoke hearts, red pepper,olives, onion, parsley, basil, garlic, oregano, mayonnaise, lemon
juice,andpepper.Mixalltheingredientstogetherwell.
PER SERVING: CALORIES 360; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 30; PROTEIN 22 G;
CARBOHYDRATE13G;TOTALFAT22G; SATURATEDFAT3.5G;CHOLESTEROL35MG;SODIUM1.190MG;55%
CALORIESFROMFAT
KalamataOlives
KALAMATA olivesgrowonly inGreeceandare consideredoneof the
worldsfinestolives.AuthenticKalamatasarerecognizablebytheir
almond-shapedpoint,deeppurplecolor,andfirmtexture.Thehills
aroundSparta,Greece,arecommonly regardedasoneof thebest
growing areas for this varietal. Kalamata olives have a rich, firm
texture and a smoky, wine-infused snap that bring life to salads,
pizzas, and pastas. A traditional way to enjoy Kalamatas is to
simplyservethewhole,unpittedoliveswithachunkofrealsheep’s
milk feta,goodextra-virginoliveoil,anda loafofpitabread.To
pitaKalamata,gentlypushdownontheolivewiththeflatsideof
yourknifebladeto loosenthepit fromtheflesh.Themeatof the
oliveshouldcutawayeasily.
SouthwesternCalamariSalad
SERVES8
3poundscalamari,cleaned,cutinto½-inchrings
TheSouthwesternDressing3tablespoonsextra-virginoliveoil
2clovesgarlic,minced(1teaspoon)
1jalapeñopepper,seededandminced
2ouncessherryvinegar
¼cuplimejuice
½teaspooncumin
½teaspoonchilipowder
½teaspoonpaprika
8to12dashesofhotpeppersauce,ortotaste
Saltandfreshlygroundpeppertotaste
TheSalad1largeredpepper,seededandchopped
½redonion,minced
1(15-ounce)canblackbeans,drainedandrinsed
¼cupplus2tablespoonschoppedfreshcilantro
CALAMARI sounds a lot friendlier than squid. This delicious
member of the mollusk family ranges from one inch long to the
ninety-footgiant squidof legends that sailorsoncedreaded.They
I
might not have been so afraid if they had tried this salad first.
Always look for small fresh squid tubes or shells instead of the
frozenrings.Theyhaveamuchbetterflavorandtexture.Besureto
cook squid quickly, as it tends to become very rubbery if cooked
toolong.Thisisabeautifulsalad—fullofcolorandshapes.
n a saucepan, bring 3 quarts of water to a boil. Add the calamarislicestotheboilingwater,andstir.Allowthecalamaritocookfor1
minuteoverhighheat.Removeimmediately,drain,andchillinanice-waterbath.TOPREPARETHESOUTHWESTERNDRESSINGHeattheoliveoilandminced garlic over a low flame in a large sauté pan. Cook the garlicslowlyfor3minutes,untilitisgoldenbrown;thencoolthegarlic.Addthe jalapeño, sherry vinegar, lime juice, cumin, chili powder, paprika,hotpeppersauce,andsaltandpepper.TOPREPARETHESALADWhenthecalamariischilled,drainitwelland transfer to a large salad bowl. Combine the calamari, red pepper,onion,blackbeans,cilantro,anddressing.
PER SERVING: CALORIES 240; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 5; PROTEIN 33 G;
CARBOHYDRATE 10 G; TOTAL FAT 8 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 180 MG; 29%
CALORIESFROMFAT
PORTOBELLOMUSHROOM CLUB FIRE-ROASTED VEGETABLE ANDHUMMUS CLUB THAI VEGETABLE WRAP MEDITERRANEANVEGETABLE WRAP SANTA FE VEGETABLE WRAP GREEN CHILIPISTACHIOMOLEENCHILADAS TOFUREUBEN CAPECODWRAPCALIFORNIA HIGH ROLLER JAMAICAN JERK CHICKEN WRAPSMOKEDTURKEYCOBBWRAP SPINACHANDPINENUTQUICHESPICYASIANFLANKSTEAKSUBMARINEWITHSZECHWANSLAWANDPEANUT SAUCE EIGHT-LAYER TORTILLA PIE JERK CHICKENTRIPLE-MUSHROOM AND LEEK STRUDELQUESADILLAS TRIPLE-PEPPER, ONION, AND CHEESE QUESADILLAS WOODLANDMUSHROOM QUESADILLAS MUSHROOM GOAT-CHEESEQUESADILLAS SWEETPOTATOQUESADILLAS
ofthemostvitalelementsofglobalsustenance.Everyculturedependsonsome form of bread for scooping, wrapping, and enjoying its nation’sindigenouscuisine.Fromhearth-bakedMediterraneanpitabreads,Italy’sbruschetta, and Mexico’s tacos and quesadillas to Asian rice paperwrappersandCalifornia’sgenuinesourdoughbread,it’seasytoseewhybreadiscalledthestaffoflife.InEnglandduringthelate1700s,thefirstsandwichwascreated,andsincethencountless ingredientshavefoundtheirwayinbetweentwopiecesofslicedbread.Awell-madesandwichcanbeextremelygratifying.Awrapsandwich
is welcome handheld fuel for a busy day. It can just as easily be acomfortingmealservedwithabowlofsteamingsoup.We’veexpandedthischaptertoincludeotherinterpretationsofthesandwich—somethingrolledorwrapped,atortilla-stackedmeal,evenasavorypastrybakedinaflourshell.In choosing recipes for this chapterwehad to define someBetween
the Bread criteria: innovative fillings, contrasting textures, and bold-flavored spreads to daub across the bread. Convenience was also aconsideration, andmost of these dishes can be pickedup in one handandeaten.Thischaptercoversalotofground.In this group you will find a variety of stacked tortillas filled with
sharpcheeses,freshsalsas,andeverythingfromgrilledchickentogiantmushroomcaps.We includeda fabulousSpinachandPineNutQuichewith an alluring sage-infused custard encased in a crispy outer shell.You’llneverlookatstrudelthesamewayafteryouslicetheflakyendoffourTriple-MushroomandLeekStrudel,exposingafillingofcaramelizedleeksandthreekindsofmeatymushrooms.CrackopenthecorntortillashellofourGreenChiliPistachioMoleEnchiladas to smell the roastedpistachios, cilantro, serrano peppers, and cinnamon of the rich molesauce.All these recipes are appropriate for any meal, and the wrap
sandwiches, ifcut into1-inch-thickslices,becomestunningparty food.Don’t hesitate to fill your children’s lunch boxes with any of oursuggestions;theymaynevereatwhitebreadandbolognaagain.
M
PortobelloMushroomClub
SERVES2
2largeportobellomushrooms,wipedclean,stemsremoved
¼cupItalianHerbVinaigrette,oryourfavoriteherbdressing,
plusmoreforserving,ifdesired
3slicesprovolonecheese
1(6x6-inch)piecefocacciabreador1kaiserroll
3jarredroastedredpeppers,drainedwell
Handfulofarugulaleaves,washed
THE king of mushrooms really makes his presence known in this
royal club. The oregano-and garlic-infused mushroom cap has a
beefy texture that is complemented by sweet pepper and sharp
provolone cheese. The crown of arugula adds a nutty aftertaste.
Feelfreetosubstitutefreshspinachforthearugula.
arinate the portobello mushrooms at room temperature in thevinaigrettefor20minutes.Grillthemushroomsovercoalsoron
a gas grill over medium heat for 5 minutes per side, until nicelybrowned.Thismaybedone1daypriortomakingthesandwiches.Youmay also broil the mushrooms 3 inches from the broiling element ofyourovenfor6to7minutesperside,untillightlybrowned.Half the focaccia or roll horizontally, and place the cheese on one
piece of the bread. Cut the grilledmushrooms into 1-inch-thick slicesdiagonally, and arrange them over the cheese. Place the peppers overthemushrooms, and topwith the arugula. If you like, sprinkle a littlevinaigretteoverthearugula,andcloseupthesandwich.
PER SERVING: CALORIES 460; CALORIES FROM FAT 230; CALORIES FROM SATURATED FAT 45; PROTEIN 13 G;
CARBOHYDRATE 45 G; TOTAL FAT 26 G; SATURATED FAT 5 G; CHOLESTEROL 10 MG; SODIUM 840 MG; 50%
CALORIESFROMFAT
Fire-RoastedVegetableandHummusClub
SERVES6
1mediumredpepper,halvedandseeded,cutinto1-inch-wide
strips
1mediumgreenpepper,halvedandseeded,cutinto1-inch-
widestrips
½mediumredonion,cutinto1-inch-thickslices
1mediumzucchini,cutinto½-inch-thickslices
1mediumyellowsquash,cutinto½-inch-thickslices
1tablespoonextra-virginoliveoil
2teaspoonsbalsamicvinegar
1teaspoonlemonjuice
2teaspoonsdriedItalianherbs
Saltandfreshlygroundpeppertotaste
6kaiseroronionrolls,or6-inchsquaresoffocacciabread
2cupshummus(readymade)
THE natural sugar from the roasted vegetables melts into the
balsamic vinegar to produce a sweet-tart flavor. The crisp fire-
roastedvegetablesprovidegreatcontrastwhenpiledoveralayerof
creamy hummus. Serve these fire-roasted vegetables over salad
greens,ortossedintoanomelette,aswell.Theyareequallygoodat
roomtemperatureorslightlywarm.
Ifyouareroastingthevegetablesintheoven,preheatitto500°F.
Combinethepeppers,onion,zucchini,andyellowsquashwiththeolive oil, vinegar, lemon juice, dried Italian herbs, and salt and
pepper. Spread the vegetables out on a baking pan and roast for 20minutes, until they begin to caramelize and become tender but notmushy.Ifyou’regrilling,grillthevegetablesovercoalsorinagasgrillfor10minutes,turningthemoccasionally,untilbrownedandtender.Youmayuseagrill screen for cooking thevegetables.This inexpensivepieceofbarbecueequipmentmakesthistaskeasier.To assemble each sandwich, slice the rolls or focaccia in halfhorizontally.Spreadthehummusevenlyover thebottomof therollorfocaccia bread. Arrange the vegetables evenly over the hummus, andplacetheotherhalfoftherolloverthevegetables.
PER SERVING: CALORIES 100; CALORIES FROM FAT 20; CALORIES FROM SATURATED FAT 0; PROTEIN 3 G;
CARBOHYDRATE 16 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 170 MG; 20%
CALORIESFROMFAT
ThaiVegetableWrap
SERVES2
¼poundfirmtofu,sliced½inchthicklengthwise,grilledor
broiled
2ouncesCreamyPeanutSauce
½cupsnowpeas
½cupthinlyslicedredonion
¾cupthinlyslicedredpepper
½cupbeansprouts
½cupgratedcarrots
1(12-inch)flourtortilla
1tablespoonhoisinsauce
2leavesleaflettuce
ALTHOUGHanycombinationofvegetablesmaybeusedforthiswrap,
sweet peppers and crisp snow peas and sprouts create a crunchy
complementtothetendertofufilling.Thereareafewtofuoptions:
Youmayusetofuoutofthepackage(usepregrilled,seasonedtofu)
orcookthetofuyourselffirstbygrillingorbroiling.Thevegetables
aretossedwithjustenoughCreamyPeanutSauce.
AlsotryThaiDippingSauceinsteadoftheCreamyPeanutSauce,
butnotethatthedishwillnolongerbeveganorvegetarian.
entlybrushthetofuwithsomeCreamyPeanutSauce.
GBlanch the snow peas for 1minute in boilingwater. You can use asmallbasketorcolander.Drainandrinsethepeas incoldwater.Toss the onion, pepper, bean sprouts, snow peas, and carrots intheremainingCreamyPeanutSauce.
Spread the tortilla with the hoisin sauce and top with one of thelettuce leaves. Place the sliced tofu over the lettuce, arrange thevegetablemixtureoverthetofu,topwiththeremaininglettuceleaf,androlltightly.Cutinhalfdiagonally.
PER SERVING: CALORIES 370; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 20; PROTEIN 13 G;
CARBOHYDRATE 54 G; TOTAL FAT 12 G; SATURATED FAT 2 G; CHOLESTEROL 0 MG; SODIUM 590 MG; 30%
CALORIESFROMFAT
S
MediterraneanVegetableWrap
SERVES2
1(12-inch)flourtortilla
⅓cuphummus(readymade)
2cupsstemmedspinachleaves,washed
½cucumber,peeledandslicedlengthwise
1mediumtomato,thinlysliced
8cannedartichokequarters,drainedwell
3verythinredonionslices
¼cupolivehalves,preferablyKalamataolives
⅓cupcrumbledfetacheese
CRISP and crunchy Greek salad surrounded with creamy hummus
makes this wrap refreshing and light. Make sure you find ripe
tomatoeswithlotsofjuicetomoistentheflourtortillajustabit.If
youlike,drizzlewithalittleextra-virginoliveoilandasqueezeof
lemon before rolling. The Greek word opa roughly translates to
“joyouslife,”whichperfectlydescribesthefeelingwheneatingthis
sandwich.
pread the tortilla with the hummus. Scatter the spinach over thehummus. Place the sliced cucumber, sliced tomato, artichoke
quarters, sliced onions, and olives over the spinach. Sprinklewith thefetacheese,rolltightly,andslicediagonallyinhalf.
PER SERVING: CALORIES 490; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 80; PROTEIN 18 G;
CARBOHYDRATE 59 G; TOTAL FAT 20 G; SATURATED FAT 8 G; CHOLESTEROL 40MG; SODIUM 1,310MG; 37%
CALORIESFROMFAT
SantaFeVegetableWrap
SERVES2
1(12-inch)flourtortilla,flavorofyourchoice(trycilantro)
1½tablespoonscreamcheese,atroomtemperature
3leavesleaflettuce
4slicespepperMontereyJackcheese
4thinslicestomato
½avocado,thinlysliced
4thinslicesredonion
½cupjicamathinlyslicedintomatchsticks
¼cupsweetcornkernels,freshorfrozenanddefrosted
¼cupcookedblackbeans,drainedandrinsed
ANexplosionoftraditionalSouthwestflavorsandtexturesdescribes
thefirstbite;therestispurejoy.Ifyouwanttoaddsomeheat,try
mixing a teaspoon of chipotle chili in adobo sauce to the cream
cheese before spreading it on the tortilla. When the wraps are
made,thefillinglookslikeanediblemosaicofblackbeans,yellow
sweet corn,white jicama, pale green avocado, and red tomatoes.
Serve thesewraps for parties by slicing into 1-inch-thick slices—
theyhavetremendouseyeappeal.Servethesewithabitoftomato
salsaandsourcreamorplainyogurtonthesidefordipping.
pread the tortilla thinlywith the cream cheese. Place 2 lettuce leavesoverthecreamcheese.LayerthepepperMontereyJackcheeseoverthe
Scream cheese. Layer the tomato, avocado, onion, and jicama over the
cheese. Spoon on the corn and black beans evenly. Topwith theremaininglettuceleaf,androlltightly.Sliceinhalfdiagonally.
PER SERVING: CALORIES 490; CALORIES FROM FAT 190; CALORIES FROM SATURATED FAT 70; PROTEIN 19 G;
CARBOHYDRATE 58 G; TOTAL FAT 21 G; SATURATED FAT 8 G; CHOLESTEROL 25 MG; SODIUM 610 MG; 39%
CALORIESFROMFAT
Jicama
THIS large, round, thin-skinned vegetable, also called a Mexican
potato,hasawonderfullysweetflavorandcrunchytexture.Itwas
onceonlyavailableinHispanicmarkets,butyoucannowfinditin
markets everywhere. Like a giant water chestnut, jicama can be
eaten raw or cooked. After peeling the outer skin, try grating or
thinlyslicingjicama.Thensimplydressitwithasprinklingoflime
juiceandsalt.Jicamawillkeepforaboutaweekintherefrigerator.
GreenChiliPistachioMoleEnchiladas
SERVES8
TheGreenChiliPistachioMoleSauce1cupshelledpistachios
2teaspoonsoliveoil
8tomatillos,husked,washed,androughlychopped,or1½cups
cannedtomatillos,drained
2serranochiliesor1jalapeñopepper,halved,seeded,and
roughlychopped
½redonion,chopped
2clovesgarlic,chopped(1teaspoon)
1(1-inch)cinnamonstick
1teaspoonwholecuminseeds
2wholecloves
1cuplooselypackedfreshcilantroleaves
3cupsplus1cupwaterorchickenstock
Salttotaste
Juiceof1lime
TheEnchiladas8(9-inch)corntortillas
1½poundscooked,shredded,bonelessskinlesschickenbreasts
1cupgratedMontereyJackcheese
Cilantrosprigstogarnish(optional)
Sourcreamorplainyogurttoserve(optional)
THIS green sauce is unlike any other because of the pistachio oil,
whichaddsavividbrightgreencolorwhencombinedwithcilantro
and chilies. A background of cinnamon and clove adds an
underlying warm nuance that rounds out the rich flavor. Corn
tortillas are preferable, although youmaymake these enchiladas
with flour or whole wheat tortillas, as well. Serve with Cilantro
LimeRice.
TO PREPARE THE GREEN CHILI PISTACHIOMOLE SAUCE Toast thepistachiosinalarge,dry,deepskilletovermediumheatfor5minutes,stirringfrequently,untilthenutsarelightlybrowned.Removefromthepanandreserve.Addtheoliveoil to thepanandsauté the tomatillos,chilies,onion,garlic,cinnamon,cumin,andclovesovermediumheatfor3 minutes, until they begin to brown. Place the sautéed tomatillomixture,cilantro,andbrownedpistachiosinafoodprocessororblenderwiththe3cupswaterorstock,andpureeuntilsmooth.Placethepuréedmixturebackintotheskillet,andbringittoaboil.Lowertoasimmer,andcookslowly for30minutes,graduallyaddingmorewateror stockuntilamedium-thicksauceisformed(itwillcoataspoon).Seasonwiththesaltandlimejuice.TOPREPARETHEENCHILADASSteamthetortillasoneatatimefor1to2minutesinasteamerlinedwithadamptowel.Youmayalsowrap3tortillasatatimeinadamppapertowelandheatforabout1minuteinamicrowaveoven.Thismakesthetortillasmalleableandeasytostuff.Flourtortillastakeonly45secondstosoften.Fill each tortilla with 2 to 3 tablespoons of the shredded chicken,dividingthemixtureevenlybetweenthe6to8tortillas.Rollthetortillaaroundthechickentightly,andplaceseamsidedownina13x9-inchbakingdish.Whenallthetortillasareplacedinthedish,coverwiththemole sauce,and shake thepan todistribute the sauceevenly.Sprinklethe cheese over the top, and bake for 20minutes, until the cheese ismelted and the enchiladas are heated through. Garnish with cilantrosprigs,andservewithsourcreamorplainyogurt,ifdesired.
PER SERVING: CALORIES 330; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 30; PROTEIN 34 G;
CARBOHYDRATE 16 G; TOTAL FAT 15 G; SATURATED FAT 3.5 G; CHOLESTEROL 75MG; SODIUM 190MG; 39%
CALORIESFROMFAT
TofuReuben
SERVES2
TheRussianDressing1tablespoonmayonnaise
1teaspoonketchup
1teaspoonpicklerelish(sweetordill)
2slicesryebreadwithseeds
¼poundfirmtofu,slicedlengthwise,¼inchthick
⅓cupsauerkraut,welldrained
2ouncesSwisscheese,thinlysliced,orsoycheeseofyour
choice
Vegetableoroliveoilforoilingpan
THISReubenisafarcryfromtheoriginalmile-highstructuremade
withcornedbeef,Russiandressing,andlotsofmeltedcheese.This
sandwich makes your mouth happy, as the layers of sauerkraut,
tofu,andcheeseworksowellnestledbetweenthegriddledcrispy
rye bread. You may make a vegan version of this sandwich by
substitutingasoy-basedmayonnaiseandusingasoy-basedcheese.
TO PREPARE THE RUSSIAN DRESSING In a small bowl, combine themayonnaise,ketchup,andpicklerelish.SpreadtheRussiandressingovertheinsideofbothslicesofryebread.
Arrange the tofuslicesover thedressing.Spread thesauerkrautevenlyover the tofu.Topwith thecheeseand thenwith the remainingbread
slice.Heat anonstickpanovermediumheat. Lightly oil or spray thepanwiththeoil.Placethesandwichinthepan,andputaplateontopofthesandwich.Weightheplatedownwithacanoraheavysaucepot,andpressgently.Lowertheheat,andcookthesandwichfor4minutes,untilgoldenbrown.Flipthesandwichover,andrepeattheprocessuntil thesandwich isgoldenonbothsidesandheated through.Cut inhalf,andserveimmediately.
PER SERVING: CALORIES 260; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 50; PROTEIN 15 G;
CARBOHYDRATE 20 G; TOTAL FAT 13 G; SATURATED FAT 6 G; CHOLESTEROL 25 MG; SODIUM 580 MG; 46%
CALORIESFROMFAT
CapeCodWrap
SERVES2
1mediumredonion,sliced½inchthick
Oliveoilforbrushingtheonion
Saltandfreshlygroundpeppertotaste
1teaspoonsugar(optional)
1teaspoongratedorangezest
1tablespooncreamcheese
1(12-inch)flourtortilla(wholewheatoryourfavoriteflavor)
2cupsfreshbabyspinachleaves
6ouncesslicedsmokedturkey
2ounceswholeberrycranberryrelish
THIS recipe isn’t originally fromCapeCod, but it iswell known in
ourmid-Atlanticstores.WethinkCapeCodderswouldembracethis
sandwichastheirown,Thereissomethingaboutthecombination
of cranberry relish, smoked turkey, and grilled red onions that
speaks to all of us, and the addition of the citrus cream cheese
makes this a winner. This sandwich relies on simple contrast of
flavors and textures. You should also try this with apple or pear
chutneyorpreservesinsteadofcranberries.
Preheat the oven to 375°F.Brush the onion slices lightlywith the olive
oil, and sprinklewith the salt andpepper. Spread themout on asheet pan and bake for 30 minutes, stirring occasionally untilgoldenbrown.Youmaysprinkle1teaspoonofsugarovertheonion
fora littleextrasweetnessandbrowning.Youmayalsogrill theonionon a gas grill or barbecue for 4minutes per side, until browned. Thiswillgiveitasmokyflavor.Inasmallbowl,combinetheorangezestandcreamcheese.Spreadthecitruscreamcheeseonthetortilla.Placethespinachleavesoverthecreamcheese.Scattertheonionoverthespinach.Arrangethesmokedturkeyovertheonion,coveringtheentiresurfaceofthetortilla.Place the berry relish over the turkey in a 1-inch-thick line along thebottomedgeofthetortilla.Rolluptightly,andslicediagonallyinhalf.
PER SERVING: CALORIES 370; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 30; PROTEIN 20 G;
CARBOHYDRATE 43 G; TOTAL FAT 14 G; SATURATED FAT 3 G; CHOLESTEROL 40MG; SODIUM 1,030MG; 32%
CALORIESFROMFAT
RecipeBonus For extra kick, add a spoonful of orange marmalade to the creamcheese.
A
CaliforniaHighRoller
SERVES4
2(9-inch)flourtortillas
1smallripeavocado,slicedormashed
4largeleavesleaflettuce,greenorred
10to12ouncesthinlyslicedturkeybreast
1cupgratedMontereyJackcheese
⅓cupfavoritesalsa,plusextratoserve
THIS wrap may be made with fresh roast turkey breast (our
recommendation)oryour favoritesliceddelimeat.Makesure the
avocado isveryripe for this sandwich.Look foraCaliforniaHass
variety,whichisambrosialandcreamy.Tomakethingseasier,you
maymashanavocadowithatouchoflemonorlimejuiceandsalt
at least an hour beforemaking sandwiches, and reserve it in the
refrigerator.
Usea thick tomatosalsawithsomebody.Alsobesure that the
lettuce leavesaredry.Anyexcessmoisturewillmakea sandwich
soggy.TryMontereyJackwithjalapeñosforabitofheat.Youmay
use your favorite tortillas; there are many available in various
flavors.Ourfavoritesarecilantroorspinachflavored.
rrange the tortillas in front of youon the kitchen counter or foreasierrollingonapieceofparchmentpaper.Spreadtheavocado
thinlyoverthetortillas.Overlaptwodrylettuceleavesovertheavocado
with the frillypart to the leftandrightoutsideof the tortilla.Arrangetheturkeyover the lettuce leaves.Sprinkle thecheeseover the turkey.Sprinkle the salsa over the length of thewrap, forming a 1-inch stripacrossthecenter.Wrapthesandwichfirmlybyrollingtheedgeclosesttoyouoveritselfand the filling until a pinwheel is formed. Cut each sandwich in halfdiagonally.Securewithatoothpickifyoulike.Servewithextrasalsafordipping.
PER SERVING: CALORIES 360; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 5; PROTEIN 26 G;
CARBOHYDRATE 29 G; TOTAL FAT 17 G; SATURATED FAT 5 G; CHOLESTEROL 45MG; SODIUM 1,300MG; 42%
CALORIESFROMFAT
RecipeBonusForextracolor,fiber,andtexture,mashcookedblackbeansandblendthemintotheavocado.
S
JamaicanJerkChickenWrap
SERVES2
1tablespooncreamcheese
1(12-inch)flourtortilla
3leavesleaflettuce,redorgreen
8ouncesgrilledJerkChicken,chopped
8verythinslicesredonion
½cuppreparedfruitchutney
SPICY,sweet,andcrunchywithatropicalflavor,thissandwichmay
bemade using Grilled Jerk Chicken from our recipe orwith any
cooked chicken. If you are short on time, chop up some leftover
cooked chicken and marinate with your favorite jerk sauce or
seasoning mix. There are many fruit chutneys available for the
sauce: Try a mango, peach, or tropical fruit variety. The cream
cheesesealsthewrapandkeepsitfromopening,oncerolled.
pread the cream cheese thinly over the tortilla. Place 2 leaves oflettuce on the bottomhalf of the tortilla. Spread the jerk chicken
overthelettuce.Scattertheredonionoverthechicken.Spoonthefruitchutneyovertheonions.Topwiththeremaininglettuceleaf.Rollupthetortillatightly,andcutitdiagonallyinhalf.
PER SERVING: CALORIES 590; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 45; PROTEIN 41 G;
CARBOHYDRATE 67 G; TOTAL FAT 17 G; SATURATED FAT 5 G; CHOLESTEROL 105 MG; SODIUM 420 MG; 25%
CALORIESFROMFAT
I
SmokedTurkeyCobbWrap
SERVES2
1tablespooncrumbledbluecheese
1tablespooncreamcheese
1(12-inch)flourtortilla
2leavesleaflettuce
6ouncesthinlyslicedsmokedturkey
4thinslicestomato
1largeegg,hard-boiledandsliced
4thinslicesredonion
½ripeavocado,thinlysliced
3stripscookedbacon
HOW ingenious—aclassicCobbsaladwrappedup ina flour tortilla
that may be eaten on the run. The flavors and textures of this
sandwicharebrilliantandsurprising.Amildbluecheeseshowsoff
thesmokyturkeyandrichavocadowhiletheslightlysweetbacon
provides a nice background note. Use roasted unsmoked turkey
breastifyouprefer;eitherway,it’sapicnicfavorite.Creamcheese
mixedwithbluecheeseholdsthiswraptogetherwell.
nasmallbowl,lightlyblendthecheeseswiththebackofaforkuntilcombined.Spreadthecheeseblendevenlyoverthetortilla.Topwith
thelettuce;thenarrangetheturkeyoverthesurfaceofthelettuce.Layerthetomato,egg,onion,andavocadoovertheturkey,andtopwiththebacon.Rolltightlyandcutinhalfdiagonally.
PER SERVING: CALORIES 510; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 60; PROTEIN 30 G;
CARBOHYDRATE47G; TOTAL FAT24G; SATURATEDFAT7G; CHOLESTEROL160MG; SODIUM1,400MG; 41%
CALORIESFROMFAT
Tip from the Team: When you want to serve avocado slices, the best way toremovetheseedisbychoppingintotheseedwithaknife(justonechop,hardenoughtosticktheknifeintheseed—donotstab)andtwisting.Theseedwillpoprightout.
SpinachandPineNutQuiche
SERVES8
1(9-inch)frozenready-madepiecrust
1½tablespoonsoliveoil
2largeclovesgarlic,sliced
6cupsfreshspinachleaves,washedanddried
1teaspoonsalt
¼teaspoonfreshlygroundpepper
1teaspoondriedsage,or1tablespoonchoppedfresh
½cuppinenuts,toasted
1cupgratedmozzarellacheese
¼cupgratedParmesancheese
1cupmilk
2largeeggs
1largeredblisspotato,steameduntilfirm-tender,sliced¼inch
thick
IT’S phenomenal howmuch taste and appeal can be captured in a
delicatepastryshell.Asyoupreparethisquiche,aromasofroasting
garlic,headysage,andtheunmistakablesmellofgoldenpinenuts
willfillyourkitchen.Redblisspotatoesprovideasurprisingtwist.
Thisquichemaybemadeuptothreedaysbeforeserving.Serveit
at room temperature, or reheat it slowly in a 325°F. oven for 30
minutes,untilheatedthrough.
Preheattheovento350°FRemovethepiecrustfromthefreezer,andletit
thawfor10minutes.Prickthebottomwithaforkandbakefor7to10minutes,untillightlybrowned.Removethecrustfromtheoventocool.
Heattheoliveoilinamediumsautépan.Addthegarlic,spinach,salt,pepper,andsage.Cook,stirringconstantly,forabout1minute,oruntilthespinachisjustwilted.Stirinthepinenuts.Inasmallbowl,mixthemozzarellaandParmesancheeses.Inanotherbowl,whiskthemilkandeggstogether.Sprinkle¼cupof thecheesemixtureon thepiecrust.Topwithhalfthespinachmixture.Placethepotatoslicesontopof thespinach.Addhalf the remaining cheese mixture and then the remaining spinachmixture.Topwith the restof the cheese.Place thepiepanona sheetpan.Carefullypourinthemilkmixture.Bakefor45to50minutes,untila knife inserted into the center comes out clean. Cool slightly beforecutting.
PER SERVING: CALORIES 260; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 40; PROTEIN 12 G;
CARBOHYDRATE 16 G; TOTAL FAT 17 G; SATURATED FAT 4.5 G; CHOLESTEROL 65MG; SODIUM 520MG; 61%
CALORIESFROMFAT
SpicyAsianFlankSteakSubmarinewithSzechwanSlawandPeanutSauce
SERVES6
TheAsianFlankSteak1cupRoastedSesame-HoneyDressing
2teaspoonsgratedorangezest
½teaspoonfive-spicepowder
6scallions,sliceddiagonally
1tablespoonmolasses
⅓cupstaranisebuds
2poundsflankorskirtsteak,welltrimmed
TheSubmarines6submarinerolls,6incheslong,orlengthsofbaguettes
¼cupplus2tablespoonsCreamyPeanutSauceorfavorite
bottledvariety
¼cupSzechwanSlaw,welldrained
Lettuceandslicedtomatoes(optional)
IN order to obtain the best flavor,marinate this flank steak for at
least twenty-fourhours inRoastedSesame-HoneyDressing.We’ve
alsoaddeda few ingredients suchas five-spicepowder, staranise
buds,andabitofmolasses,whichhelptheflanksteakformarich,
darkcaramelizedglaze.Thissandwichisgreatwiththebeefserved
hot,atroomtemperature,orevenchilled.Ifyoulike,useafavorite
bottled Asian-inspired dressing and just add the extra flavor
boosters. Five-spice powder (a combination of cinnamon, cloves,
peppercorns, star anise, and fennel, and occasionally nutmeg or
ginger) and star anise buds are available in most Whole Foods
Marketstores,aswellasinAsianmarkets.
TOPREPARETHEASIANFLANKSTEAKCombinetheRoastedSesame-Honey Dressing with the orange zest, five-spice powder, scallions,molasses,andstaranisebuds,andpour itover thebeef inacontainerjust large enough tohold the steak.Marinate in the refrigerator for atleast24hours(longerifyouhavethetime).Youmayleavethebeefinthismarinadeforupto4days.Thepineapplejuicehelpstotenderizeit.Grillthebeefovercoalsoronagasgrillfor6to8minutespersideformedium doneness. You may also broil the beef in your oven broilerabout3 inches from theheatingelement for8 to10minutesper side,until medium doneness. Allow the meat to sit for at least 5 minutesbeforeslicing.Thinlyslicethebeefdiagonally,againstthegrain.TOPREPARETHESUBMARINESSlicetherollshorizontally.Drizzle1tablespoon of the sauce on the bottom of each sub roll. Arrange theslicedbeefoverthesauce,andtopwiththedrainedSzechwanSlaw.Topwiththebreadcover.Addlettuceandtomato,ifdesired.
PER SERVING: CALORIES 890; CALORIES FROM FAT 300; CALORIES FROM SATURATED FAT 80; PROTEIN 57 G;
CARBOHYDRATE91G; TOTAL FAT33G; SATURATEDFAT9G; CHOLESTEROL100MG; SODIUM1,040MG; 34%
CALORIESFROMFAT
SlicingAgainsttheGrain
CERTAIN cuts ofmeat, like flank steak or brisket of beef, should be
slicedagainstthegraininordertobetender.Whenlookingatthe
meat,youwillseethemusclestructurethatappearstoruninlong
straightlinesfromendtoend.Theselinesarewhatismeantbythe
“grain”ofthebeef.Whencutting,makesuretosliceperpendicular
to,oragainst,theselonglinestomakethesliceseasytochewand
enjoy. This technique is also sometimes referred to as “slicing on
thebias.”
P
Eight-LayerTortillaPie
SERVES6(ASANAPPETIZER)
TheMexicanSpiceMixture
1tablespoonchilipowder
2teaspoonscumin
1teaspoondriedoregano
2teaspoonsunsweetenedcocoapowder
2cupsgratedcheddarcheese
1½cupsgratedMontereyJackcheese
Vegetableoilforsprayingpan
4(9-inch)flourtortillas(flavorofyourchoice)
1(15-ounce)canblackbeans,drainedandrinsed
1(15-ounce)canwhitebeans(cannellini),drainedandrinsed
1(15-ounce)cankidneyorpintobeans,drainedandrinsed
1(16-ounce)bottletomatosalsa
THISsavorylayeredpieistheultimatedishforgatherings.Itmaybe
assembledandthenstoredintherefrigerator,readytobepopped
in theoven.Cut this into smallwedges fora crowd-pleaserof an
appetizer.
reheattheovento375°F.TOPREPARETHEMEXICANSPICEMIXTURECombinethechili
powder,cumin,oregano,andcocoapowderinasmallbowlandreserve.
Combinethecheesesinalargemixingbowl.Spraya10-inchSpringformpanlightlywiththevegetableoil.Placeaflourtortillaonthebottomofthepan.Placeeachbeanvarietyinaseparatebowl.DividetheMexicanspicemixtureintothirds,andcombinewellwitheachofthebeans.Place half the black beans on the tortilla in the Springform pan,spreadingevenly.Spoon¼cupofthesalsaoverthebeans,andspreadevenly.Sprinklewith½cupofthecheesemixture.Topwithanothertortilla.Repeatlayersusinghalfthewhitebeansandhalf the kidney beans, and then do another layer of each until all areused.Youwillendupwithtwolayersofeachbeanvariety.Whenyouaredone,therewillbe½cupofcheeseleftand¼cupofsalsa.Placethelast tortilla on topof thepie, and spread the remaining salsaover thetop. Sprinkle with the remaining cheese, and cover loosely with foil.Bake for30minutes,until thepie isheated throughand the cheese ismelted. Remove the foil, and bake for 10 minutes longer, until thecheese turns a golden brown. Allow the pie to cool for at least 15minutes;sliceintowedges.
PER SERVING: CALORIES 420; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 30; PROTEIN 22 G;
CARBOHYDRATE 64 G; TOTAL FAT 9 G; SATURATED FAT 3 G; CHOLESTEROL 10 MG; SODIUM 1,360 MG; 19%
CALORIESFROMFAT
T
JerkChicken
SERVES4
2½poundsbone-inchicken,cutintoeightpieces
1½cupsplus½cupJamaicanJerkSauce,separated
JERKINGisaprocessofmarinatingthatimpartsanintense,fiery,hot,
andsmokytastetopoultry,pork,orredmeat.TraditionalJamaican
jerkmeatsaregrilledslowlyoverwood inacoveredmetaldrum.
We ve combined an authentic marinade recipe with modern
cooking techniques so you can enjoy this dish in your home
kitchen.Whilethisrecipecallsforbone-inchickenpieces,youmay
substitute an equal amount of boneless, skinless chicken breast,
lamb,beef,orpork.
omarinate,placethechickenpiecesinabowlandcoverwith1½cups of the marinade. Securely cover the bowl and leave in the
refrigerator overnight or for up to three days. Turn the chicken a fewtimes during this process to make sure the marinade is distributedevenly.Tocookovercoalsoronagasgrill,bringthecoalstoamediumheat.
Removethechickenfromthemarinadeandplacedirectlyonthegrill.Ifyourgrillhasacover,cookwith itclosed. Ifyoudonothaveacover,loosely cover the chicken with foil or the lid of a large pot whilecooking. This will ensure amore authentic flavor. Cook overmediumheat, turning occasionally, for 40 minutes until cooked through andcrispyontheoutside.Tocookintheoven,preheattheovento375°F.Removethechicken
from the marinade and place on a baking pan. Bake, turning
occasionally, for 45 to 50 minutes until golden outside and cookedthrough.Servewiththeadditional½cupofmarinadeasadippingsauce.
PER SERVING: CALORIES 350; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 50; PROTEIN 36 G;
CARBOHYDRATE 6 G; TOTAL FAT 20 G; SATURATED FAT 6 G; CHOLESTEROL 110 MG; SODIUM 230 MG; 51%
CALORIESFROMFAT
RecipeBonusTrythisJerkChickenwithHavanaBlackBeansandCilantroLimeRiceforawonderfultastecombination.Themahoganycoloredchicken,greenrice,andjetblackbeansalsomakeanattractiveplatepresentation.
Triple-MushroomandLeekStrudel
SERVES8(ASANAPPETIZER)
3tablespoonsoliveoil
4largeleeks,slicedandwashed
5mediumportobellomushrooms,stemmedandchopped
4cupsslicedbuttonmushrooms
1cupslicedshiitakemushrooms
4clovesgarlic,minced(2teaspoons)
1teaspoondriedthyme,or2teaspoonsmincedfresh
1½cupdrywhitewine
1½cupvegetablestock
½cupdriedbreadcrumbs
1tablespoonlemonjuice
Saltandfreshlygroundpeppertotaste
1(6x10-inch)sheetfrozenpuffpastry,defrosted
Flourfordustingworkarea
1largeegg,lightlybeaten
Vegetableoilforspraying
WHEN sliced, this flaky puff pastry-encrusted strudel offers an
aromatic filling of three kinds of sautéedmushrooms and golden
brown leeks. Not unlike uncorking a fine bottle of wine and
whiffingthegrapeessence,bereadytoinhaledeeplyassoonasthe
P
firstcutismade.Awordofadvice:Whenyouservethisstrudelata
party, remove a slice for yourself before placing on the dinner
table.Itmaybetheonlychanceyouget.Thepuffpastrywrapper
makes this strudelunusual.We feel thepastrydoughabsorbs the
piquantmushroomflavorbetterthanthetraditionalphyllodough.
Premadepuffpastrymaybe foundinmanymarkets in the frozen
foodsection.
reheattheovento400°F.Heattheoliveoilinalargesautépanovermediumheat.Addthe
leeks, and sauté for 3 minutes, until they begin to color. Add themushrooms, alongwith the garlic and thyme; continue to sauté for 3minutes,untilthemushroomssoften.Add the wine and stock, and continue to sauté for a few minuteslonger,untilallthevegetablesaretender.Theliquidwillreducebyhalf,andtherewillbeabout½cupleftinthepan.Drainthemushrooms,andreservetheremainingliquid.Addthebreadcrumbsandlemonjuicetothemushroomsandseasonwiththesaltandpepper.Cool thestuffingatroomtemperature for15minutes,andthenrefrigerateitforatleast20minutes.(Bystoringitintherefrigerator,youmaymakethe fillingupto2daysprior torollingthe strudel.)Lay the rectangleofpuffpastryona lightly flouredworksurface with the long side closest to you. Roll out lightly until itmeasuresabout8x12inches.Arrange themushroomstuffing ina logabout2 incheswide for theentire length of the dough. Leave an inch of dough exposed from thelong side closest to you. Leave ½ inch of dough on each short sideexposed.Brushalittleofthebeateneggaroundtheborderofthedough.Foldthe dough over themushroom filling, pressing the dough together allalongtheseam,andpressdowngentlywiththebackofafork.Make 3 slits on the top of the strudel, and brush the entire strudel
with the rest of the egg. Place the strudel on a baking pan sprayedlightlywiththevegetableoil,andbakethestrudelfor30minutes,untilthecrustisgoldenbrownandthefillingisheatedthrough.
PER SERVING: CALORIES 330; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 25; PROTEIN 8 G;
CARBOHYDRATE 33 G; TOTAL FAT 18 G; SATURATED FAT 2.5 G: CHOLESTEROL 25MG; SODIUM 170MG; 48%
CALORIESFROMFAT
Variation:Tryadding½cupofoven-toastedwalnutstothefillingbeforewrappingthestrudel.
Quesadillas are sandwiches made with two com or flour tortillas thathold a savory stuffing of some sort. There are hundreds of possiblefillings,rangingfromtraditionalcheeseandbeanstochorizo,potatoes,or simply green chilies. Then there are themore inventive quesadillasthatmaybemadefromroastduck,tempeh,andevenwildmushrooms.Althoughtheyoriginate inMexico,modernversionshavenoparticularethnicallegiance.
Triple-Pepper,Onion,andCheeseQuesadillas
SERVES5
TheTriple-PepperandOnionFilling⅛cupcanolaoil
5cupsseededandthinlyslicedassortedmediumpeppers(red,
yellow,green)
2largepoblanochilies,seededandsliced
3mediumonions,sliced
3clovesgarlic,minced(1½teaspoons)
1tablespooncumin
1tablespoondriedoregano
2teaspoonschilipowder
Saltandfreshlygroundpeppertotaste
10(8-inch)flourtortillas
1½cupsgratedMontereyJackcheese
HERE is an all-purpose filling with aromatic Southwestern spices,
sweetpeppers,onions, andchilies. It keeps forup to fivedays in
therefrigeratorandmayalsobeheatedandusedasatoppingfor
grilledorbakedtofu,chicken,beef,orpork.It’stheessentialfilling
withwhichtobuildgreatquesadillas.
TOPREPARETHETRIPLE-PEPPERANDONIONFILLINGHeatthecanolaoiltomediumhighina large sauté pan. Add the peppers, chilies, onions, and garlic. Sauté,
stirringoften,for2minutes.Blendinthecumin,oregano,chilipowder,andsaltandpepper.Cookfor2minutes.Thepeppersandonionsshouldstillbefirm,notmushy.Placethemixtureinabowltocool.Preheattheovento350°F.Place1flourtortillaontheworksurface.Spreadwith½cupofthepepper-onionmixture,leavinga½inchborderwithnofillingattheedgeofthetortilla.Sprinklewith3tablespoonsofthecheese.Topwithaplaintortilla.Repeatuntilallthefilling,cheese,andtortillasareused.
ToServe(Optional)
Sourcreamorplainyogurt
Choppedfreshcilantro
Salsa
TomatilloSauce
Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil.Placethefilledtortillasonthesheetpan;makesurethesidesdonottouch. Bake the tortillas in the oven for about 5minutes, or until thecheesehasjustmelted.Removethequesadillaswithawidespatula,cutintowedges,likepizza,andserveimmediatelywithsourcreamorplainyogurt,choppedcilantro,salsa,and/orTomatilloSauce,ifdesired.
PER SERVING: CALORIES 480; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 50; PROTEIN 20 G;
CARBOHYDRATE 64 G; TOTAL FAT 16 G; SATURATED FAT 6 G; CHOLESTEROL 20 MG; SODIUM 720 MG; 31%
CALORIESFROMFAT
Variation:Youmayreplace1cupof thepepper-onion fillingwith1 to1½ cups of shredded cooked chicken. Try cheddar instead of theMontereyJackforasharperflavor.
P
WoodlandMushroomQuesadillas
SERVES8
3tablespoonsoliveoil
¼cupchoppedshallots
3clovesgarlic,minced(1½teaspoons)
¾poundbuttonmushrooms,thinlysliced(about5cups)
2largeportobellomushroomcaps,chopped(about2cups)
1cupstemmedandchoppedshiitakemushrooms
2teaspoonssalt
1½teaspoonfreshlygroundpepper
¾cupmarinaraoradobosauce(optional)
16(8-inch)flourtortillas
1½cupsgratedMontereyJackcheese
CONCENTRATEDjuicesofmushroomsandshallotsgivethisfillingitsrich
flavor.
reheat theoven to350°F.Heat theoliveoil ina large sautépan.Addtheshallotsandgarlic,andsautéfor1minute,stirringoften.
Add the mushrooms along with the salt and pepper, and cook overmediumheat,stirringoften.Continuecookinguntilthemushroomsaretenderbutnotmushy, about5minutes. Stir in themarinaraor adobosauce,ifdesired.Place1 flour tortillaon thework surface.Spreadwith½cupof the
mushroommixture,leavinga½-inchborderwithnofillingattheedgeof the tortilla. Sprinkle with 3 tablespoons of the cheese. Top with aplaintortilla.Repeatuntilallthefilling,cheese,andtortillasareused.
Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil.Placethefilledtortillasonthesheetpan;donotallowthesidestotouch. Gently press the tortillas down to make the filling a uniformthickness.Bake in the oven for about 5 minutes, or until the cheese has justmelted. Removewith awide spatula. Cut intowedges, like pizza, andserveimmediately.
PER SERVING: CALORIES 470; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 45; PROTEIN 18 G;
CARBOHYDRATE 65G; TOTAL FAT 16G; SATURATED FAT 5G; CHOLESTEROL 10MG; SODIUM1. 150MG; 32%
CALORIESFROMFAT
P
MushroomGoat-CheeseQuesadillas
SERVES8
¼cupbalsamicvinegar
½cupoliveoil
2clovesgarlic,minced(1teaspoon)
1teaspoonsalt
½teaspoonfreshlygroundpepper
4largeportobellomushroomcaps,stemsremoved
6ouncescreamcheese
4ouncesmildgoatcheese
16(8-inch)flourtortillas
1½cupsOnionChutney
1½cupsgratedmozzarellacheese
THESE quesadillas have a deep, earthy, winelike flavor and elegant
aftertaste. The sweet caramelized onion and woodsy portobello
mushroom blend perfectly with the mild goat cheese. Make sure
youwipethelargemushroomcapscleanwithadamptowelbefore
marinating. These are wonderful for company or for a special
dinnerparty.Servewithafieldgreensaladandaglassofpinotnoir
ormerlotwineforacompleteepicureanexperience.
lace the balsamic vinegar, olive oil, garlic, salt, and pepper in alarge bowl. Mix well, and add the portobello mushroom caps.
Marinate for 20 to 30minutes, turning the portobellos once or twice.
Preheattheovento350°F.Whilethemushroomsaremarinating,blendthecreamcheeseandgoatcheeseinamediumbowlwithaforkorbyhand.Grillthemushroomsuntiltender-crisp,about4minutesperside.Youmay also broil the mushrooms in the oven about 3 inches from thebroiler element, 4 to 5minutes per side. Cut themushroom caps intoslicesabout¼inchthick.Place 1 flour tortilla on the work surface. Top with about 2tablespoonsofthecheesemixture,spreadtowithin½inchoftheedgeof the tortilla. Top with 2 to 3 tablespoons of the Onion Chutney,spreading itevenly.Topwith3 to4 slicesof themushrooms.Sprinklewith3tablespoonsofthemozzarellacheese.Topwithatortilla.Repeatuntilallthecheesefilling,chutney,mushrooms,mozzarella,andtortillasareused.Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil. Place the filled tortillas on the sheet pan; don’t allow the sides totouch.Bakeintheovenforabout5minutes,oruntilthecheesehasjustmelted. Remove the quesadillaswith awide spatula, cut intowedges,likepizza,andserveimmediately.
PER SERVING: CALORIES 540; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 90; PROTEIN 22 G;
CARBOHYDRATE 62 G; TOTAL FAT 22 G; SATURATED FAT 10 G; CHOLESTEROL 35 MG; SODIUM 770 MG; 37%
CALORIESFROMFAT
SweetPotatoQuesadillas
SERVES6
1tablespooncanolaoil
1cupseededandchoppedredpepper
1cupchoppedyellowonion
2clovesgarlic,minced(1teaspoon)
1largepoblanochili,roastedandchopped(seeIntroduction)
2largesweetpotatoesoryams(about1½pounds),cooked,
peeled,andmashed(youshouldhave4cupsofmashedsweet
potatoes)
⅛cupchoppedfreshcilantro
¼cupcrumbledbluecheese
1½teaspoonssalt
12(8-inch)flourtortillas
1½cupsgratedMontereyJackcheese
THEmost common comment heard after customers eat awedge of
these nontraditional quesadillas is “Incredible!” It must be the
unexpectedsweettasteandinterestingcombinationofbluecheese
andchilies.Trythesedippedinasimplesaucemadebycombining
bitter orangemarmaladewith orange juice. If you’re entertaining
company,slicethesequesadillas intosmallerwedges. Ifyouenjoy
corntortillasinsteadofflour,givethemashotinthisrecipe.
Preheattheovento350°F.Heatthecanolaoilinalargesautépan.Add
the pepper, onion, and garlic, and sauté until the onion istranslucent,2to3minutes.Addinthechoppedpoblanochili.Mixthesweetpotatoeswiththesautéedpeppermixture.Addthe
cilantro,bluecheese,andsalt,blendingwell.Place ½ cup of the sweet-potato mixture in the center of 1 flourtortilla,andspreadthemixtureoutevenlytowithin½inchoftheouteredgeof the tortilla. Sprinklewith3 tablespoonsof theMontereyJack.Placeanother flour tortillaover the filling to forma sandwich.Repeatwiththeremainingtortillasuntilallthefillingisused.Line a baking sheet with parchment, or spray it with vegetable oil.Placethefilledtortillasonthesheetpan;don’tallowthesidestotouch.Bakeintheovenforabout5minutes,oruntilthecheesehasjustmelted.Removethequesadillaswithawidespatula,cutintowedges,likepizza,andserveimmediately.
PER SERVING: CALORIES S30; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 45; PROTEIN 18 G;
CARBOHYDRATE 83 G; TOTAL FAT 14 G; SATURATED FAT 5 G; CHOLESTEROL 15MG; SODIUM 1.040MG; 24%
CALORIESFROMFAT
COOKINGGRAINS COOKINGBEANSAND LEGUMES BARBECUELENTILS WITH EGGPLANT ADZUKI BEAN LOAF CHICKPEASFLORENTINEWITHROASTEDPEPPERS YELLOWSPLIT PEASWITHFRESHDILLANDCRISPYGARLIC WHITEBEANANDKALEGRATINWITH ENGLISH FARMHOUSE CHEDDAR BORRACHO BEANSHAVANABLACKBEANS WARMQUINOASALADWITHSHRIMPANDASPARAGUS QUINOASTUFFEDPEPPERS ANCIENTGRAINPILAFCILANTROLIMERICE WILDRICEWITHPECANSANDCRANBERRIESORANGECASHEWRICE WHEATBERRYWALDORFSALAD
arecapableofcompletelyregeneratingthemselveswhenplacedintothesoil. This says a lot about the powerful nutritional qualities of grains,beans, and legumes. But nutrition is only the beginning. These littlecolorful gems lend immense diversity of flavor and character to ourdinnertables.Grains, driedbeans, and legumes feed theworld, and in some cases
are the main form of nutritional sustenance. Many civilizations haveenjoyed them for ages. Lentils, dried peas, and beans are some of theoldestrecordedagriculturalcrops.LegumeshavebeenfoundinEgyptiantombs and ancient Greek pottery dating backmore than ten thousandyears.Grainssupplymorethan50percentoftheworld’scalories.Theyare
perhapsmorepopularinothercountriesbecauseintheUnitedStatesweseegrainsasdifficultandtime-consumingtocook,aswellaspotentiallyfattening. In fact, most grains are as simple to prepare as rice, eachoffering a different flavor. Most grain or grain-based dishes becomecalorie-ladenbecauseofingredientadd-onssuchasbutter,creamsauce,orcheese.Mostofthegraindishesinthischapteraremadewitholiveoil,notbutter.Every country offers a national dish made with grains or beans,
includingstaplessuchasNorthAfricancouscous;ricedishesfromAsia,SouthAmerica,orMexico;Italianpasta;andIndianlentildal.Eachkindhasitsownuniqueflavor,butfewfoodsareasadaptable,combiningsowellwithsomanydifferentseasonings.Scientifically speaking, legumes are edible seeds enclosed in pods.
Althoughtheyarepartofasingleplantfamily, legumescomeinmanyforms.Thereissuchawidevarietyofshapesandcolorsfromwhichtochoose,eachwithitsindividualidentity.Legumesareextremelyvariedand include peanuts, carob, dried peas, lentils, and dozens of driedbeans.Beanscontaingoodamountsofproteinandfiber, inadditionto
complexcarbohydrates.Although grains, beans, and legumes can richly enhance everyone’sdietnutritionally,andareavegetarian’sbest friend, it’s theirtasteandsatisfyingtexturethatkeepuscomingbackforsecondhelpings.
CookingGrains
Mostgrainsmaybecookedupto2daysinadvance.Somewholegrains,suchaswheatberries, spelt, andkamut,mustbe soaked for at least6hoursbeforecooking.Theymaythenbesimmeredinboilingwater, towhich you may add a little salt. The amount of time grains must becookedinwaterdependsonthestructureof the individualgrain.Eachkindabsorbsadifferentamountofwateror liquid.Consultyourgrainpackagefordirections,orsee“GrainCookingTimes”.Forvariety,whenappropriateyoumaycookgrainsinliquidsotherthanwater.Trybroth,forexample,oramixtureoffruitorvegetablejuiceandwater,oraddasplashofwinetoadishlikearisotto.Aftercookinggrains,youcancool thembyspreadingthemoutonabakingpanorcookiesheetbeforestoringinacoveredcontainerintherefrigerator.Cookedgrainsmaybemadeintopilafs,salads,stuffings,orsidedishes.Remember that somegrainvarietiesaresofterandcontainmore starch, lending themselves toward risotto dishes, desserts, andsalads.Whenyoucooksmart,preparingyourgrainsahead,you’llfindsomanyrecipescanbemadeinminutesbyaddingtheappropriategarnish,vegetable,orprotein.Obviously,somedishes,likerisotto,arebestmadejustbeforeserving,butmostgrainsaresturdyandcanbeaflexiblepartoflotsofinterestingdishes.
Quinoa
QUINOAmustalwaysbewashedinastrainerbeforecookingbecause
it’scoveredwitha layerofsaponin.This isanaturalcoatingthat
hasaslightlybitter flavor, tokeeppestsandbirdsawayfromthe
grainwhileitgrows.Whenyourinsequinoa,itlooksabitfrothyin
thewater.Thisisthesaponinwashingaway.Thewaternolonger
lookssoapywhenallthesaponinisrinsedaway.Quinoaisversatile
inthekitchen.It’scookedjustlikerice.Afterwashing,place1cup
ofquinoaand2cupsofwaterorvegetablestockinasaucepan,and
bring it toaboil.Cover thepan,and lower toa simmer. It takes
about 20 minutes to cook until tender. When cooked, the seeds
almost have a caviar consistency—they pleasantly pop in your
mouthandhavearich,nuttyflavor.
PreparingDriedBeansinaHurry
HERE’Saquick-cookmethodforbeans:
Placethebeansinamediumpotandcoverwithcoldwaterbyat
least 2 to 3 inches. Bring to a boil and immediately turn off the
heat;coverthepotandallowthebeanstorestatroomtemperature
foratleast1hour.
Drainoffallthecookingliquid,rinsewithcoldwater,andthen
cook beans according to your recipe. This will also lessen the
stomach-irritability qualities associated with beans. Many cooks
insistthatcookingdriedbeanswithasmallpieceofwakame,asea
vegetable,makesthebeanmoredigestible,aswell.
CookingBeansandLegumes
Cannedandjarredbeansandlegumeshavereallycomealongwayand
are perfectly suited to today’s modern kitchen. Always read the labelwhen shopping for canned beans and legumes. Be aware of the saltcontent and added ingredients or fat. We think that jarred beansnormallyhavebetterflavorandtexturethancannedbeans.Thebeanandlegumerecipesinthischapterspecifycannedorjarred
beans to save time. Youmaymake any of the recipes by cooking thebeansyourselffromscratch.Mostcannedbeanswereatonetimeextremelymushyandfullofsalt.
Thequalityofcookedbeansandlegumeshasimprovedinthepastfewyears.Youcannowfindalmosteveryvarietyofcannedlegumecookedwithcareretainingmuchof itstextureandcharacter.Manyarelowinsodiumoraresodiumfree.Jarredbeansandlegumesarehandledwithevenmoremasteryandareoftenasgoodas those freshcooked.Beansmaybecookedinadvanceandrefrigerated,readyforaction,orfrozenasafinishedrecipe,tosimplybereheatedforawarmingdinnerinlittletime.Ifyouprefer tousedriedbeans, then thereare somebean factsyou
shouldknow:
Larger beansmay be soaked overnight covered inwater and thensimmereduntiltenderforlateruse.Neversaltwaterforcookingbeans;ittoughenstheouterskin.If the water evaporates too quickly, add more so that the beansdon’tdryoutorscorch.After cooking the beans, rinse, drain, and then store them incoveredcontainersinyourrefrigerator.Cookedbeansmaybestoredinacoveredcontainerforupto4daysinyourrefrigerator.Havingcookedbeansonhandallowsyoutoquicklymakestir-fries,stews,salads,burgers,andquickpan-sautéeditems.Lentilsmaybepreparedby simmering themuntil tenderand thendraining and storing them the sameway as beans. Lentils do notneedtobesoaked,astheycookratherquickly.Manysalads,stews,andquicksautéscanbemadeusingyourcookedlegumes.
BarbecueLentilswithEggplant
SERVES4
⅛cupoliveoil
1largeeggplant,peeledanddicedinto1-inchcubes(2cups)
1cupthinlyslicedredonion
1cupfinelychoppeddicedtomatoes
1½tablespoonsfreshoregano
3clovesgarlic,minced(1½teaspoons)
¼teaspoonfreshlygroundpepper
1tablespoontamari
½cupfavoritebarbecuesauce
1tablespoonlemonjuice
1tablespoonhoney
1(15-ounce)cancookedlentilswithliquid
¼cupfinelychoppedparsley
1scallion,finelydiced
Salttotaste
MEATY chunks of eggplant are simmered in a smoky tomato sauce
with the sweet-and-sour overtones of lemon and honey (not
barbecued on the grill in the literal sense). Youmay easily cook
yourownlentilsforthisdish.Lentilsneednopresoakingandthey
cookquickly.Substitute1cupofdriedlentils(brownorgreen)for
I
the canned. Cook them in 3 cups water or Vegetable Stock, and
thenadd themas youwould the canned. If you like spicy, adda
minced serrano or jalapeño to the onions when you sauté. Try
serving this over polenta, steamed basmati or short-grain brown
rice, or couscous. Thismakes a great Sundaynight dinner served
withafieldgreensaladandaloafofbread.
naheavy-bottomsaucepot,heattheoliveoilovermediumheatandsauté the eggplant for10minutes, sprinklingwith abit ofwater if
needed to prevent sticking. Add the onion, tomatoes, oregano, garlic,andpeppertotheeggplant,andcontinuetosautéfor5minutes.Add the tamari, and stir thoroughly.Add thebarbecue sauce, lemonjuice, andhoney, stirring thoroughly to evenly coat all the vegetables.Thiswill form a sauce around the eggplant.Add the lentilswith theirliquidtothepot,andsimmerforabout15minutes,addingabitofwaterif the sauce looks thick.Add theparsleyand scallion. Seasonwith thesalt.
PER SERVING: CALORIES 370; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 20; PROTEIN 14 G;
CARBOHYDRATE 50 G; TOTAL FAT 15 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 580 MG; 35%
CALORIESFROMFAT
RecipeBonus Youmay also place the eggplantmixture in an ovenproof casseroledishandtopitwithprovolonecheese;thenbakeit.
AdzukiBeanLoaf
SERVES4
2(15-ounce)canscookedadzukibeans,rinsedanddrainedwell
1largeIdahopotato,peeledandcutintolargepieces
1tablespoonoliveoil
½mediumonion,finelydiced
1stalkcelery,finelychopped
1largecarrot,finelychopped
1largepitabread,tornintosmallpiecesandsoakedin1cup
water
1tablespoontamari
½cupfinelychoppedparsley
1teaspoonsalt
2teaspoonsfreshlygroundpepper
¼cupfinelychoppedfreshoregano
¼cupfinelychoppedfreshbasil
1teaspoonlimejuice
Vegetableoilforsprayingloafpan
ADZUKI (oraduki)beanshavebeencherished inJapanandAsia for
centuries and are usually served at festive occasions. Chinese
cultures believe they bring good luck when eaten. This sweet
P
ruddy-coloredbeanwithawhitecrackrunningdownthecenteris
relativelysmall,abouthalf thesizeofablackbean.Adzukibeans
are frequently cooked along with rice, imparting to the grain an
attractive pink hue. They are also sweetened for desserts,
confections, and chilled beverages. Adzuki beans are normally
availablecannedinmostnatural foodsmarketsandAsiangrocery
stores.Thenaturalsweettasteofadzukibeansgoeswellwiththe
sautéed root vegetables in this unique recipe for “meatless”meat
loaf.It’scomfortfoodyourmotherneverdreamedof.
reheattheovento350°F.Placethedrainedbeansinalargemixingbowl.Bringasaucepan
of water to a boil, add the potato, and cook until tender, about 10minutes.Drainandsetitasideinthebowlwiththebeans.Ina largesautépan,heat theoliveoilovermediumheat,andsautétheonion,celery,andcarrot for3minutes,untilall thevegetablesaretender;addthistothebeans.Squeezeexcessmoisturefromthepitabread,andaddthebreadtothebeans. Add the tamari, parsley, salt, pepper, oregano, basil, and limejuice.Mashthebeansandvegetableswithavegetablemasheruntilall theingredientsarecoarselyblended.Sprayastandard-sizerectangularloafpanwiththevegetableoil,andevenly spread the adzuki bean mixture into the pan with a rubberspatula.Tap the loafpanonacuttingboard tomakesure themixturesettles to the bottomwell. Score the surface of the bean crust with abutterknife inacrisscross fashion.Bakethe loaf intheovenforabout45minutes,oruntilgoldenbrownonthesurface.
NOTE:Youmaybaketheloafupto3daysbeforeserving.Thismakesiteasy to slice. Try a few slices with somemelted cheese, sliced onion,lettuce,andtomatoonasubrollorservewarm,slicedoverafieldgreen
salad.
PER SERVING: CALORIES 310; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 0.5; PROTEIN 15 G;
CARBOHYDRATE54G; TOTAL FAT4.5G; SATURATEDFAT0.5G; CHOLESTEROL0MG; SODIUM1.270MG; 13%
CALORIESFROMFAT
ChickpeasFlorentinewithRoastedPeppers
SERVES6
⅛cupoliveoil
1cupthinlyslicedredonion
4clovesgarlic,minced(2teaspoons)
½cupdrainedandfinelychoppedjarredroastedpiquillo
peppers
¼cupfinelychoppedfreshoregano
½teaspooncrushedredchiliflakes
5cupscookedchickpeas,welldrained(1¾cupsdried)
½cupwaterorvegetablestock
2cupscoarselychoppedwashedbabyspinachleaves
1tablespoonlemonjuice
Salttotaste
PAN-SAUTÉED onions, golden-tingedgarlic, and smoky roastedpeppers
addMediterraneanflavortochickpeas,alsocalledgarbanzobeans.
Babyspinachgoes into thisdishat the lastminute.Warmth from
thesimmeringbeansbarelywiltsthetenderleaves.Jarredpiquillo
peppers lend pleasant spiciness to this dish. Youmay use canned
chickpeas;however,thejarredonesaresomuchbetter.Ifyouhave
thetime,home-cookedbeansarealsodelicious.Trythisbeanstew
overpolentaorasabaseforBroiledTunaStuffedwithSpinachand
Sun-Dried Tomatoes. This recipemay be enjoyedwarm from the
Ipan,atroomtemperature,orchilled.
na largesautépan,heat theoliveoilovermediumheat.Sauté theonion and garlic for 5 minutes. Add the roasted piquillo peppers,
oregano,and redchili flakes, andcontinue to sauté for1minute.Addthechickpeastothesautépanwiththewater,andsimmerfor5minutes.Addthespinachleaves,foldthemintothechickpeas,andcookthemfor1minute, until the spinach leaves justwilt. Add the lemon juice, andseasonwiththesalt.
PER SERVING: CALORIES 240; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 5; PROTEIN 9 G;
CARBOHYDRATE 35 G; TOTAL FAT 8 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 500 MG; 33%
CALORIESFROMFAT
YellowSplitPeaswithFreshDillandCrispyGarlic
SERVES6
2cupsyellowsplitpeas
5cupswater
½teaspoonturmeric
Salttotaste
⅛cupoliveoil
12wholeclovesgarlic,peeledandthinlysliced
1cupfinelychoppedfreshdill
RESIDENTSofScandinaviaandNorthernEuropeanspreferyellowsplit
peas. They are creamier than the American green split peas and
have a nuttier, buttery flavor. Although neither require soaking,
thisprocessalleviatessomeofthestomachdistressassociatedwith
eatinglegumes.Discardthesoakingwater,andbegincookingwith
fresh water. Lightly browning the paper-thin garlic slices is an
importantstepinthisdish.Besuretoremovethemfromtheheat
just as they begin to turn an amber color—theywill continue to
cook in thehotoil,andwill tastebitter ifallowed tobecometoo
brown.
Serve this dish piping hot with white basmati rice or with
CilantroLimeRice.
Rinsetheyellowsplitpeas,andsoakthem,coveredinwater,forabout30minutes. Drain the water, rinse the peas well, and transfer them to a
mediumpot.Addthequartofwater,turmeric,andsalttothepot.Bring the water to a boil, and simmer the yellow split peasuncovereduntiltheyareslightlypulpyandcookedthrough,about
45 minutes. Add more water if it is needed. The peas should appearsomewhatmoist.Drain thepeaswhencooked,andset themaside inalargemixingbowl.In a skillet, heat the olive oil over medium heat. Sauté the garlicslivers to a light goldenbrown, taking carenot toburn them. Stir thegarlicsliverswiththeoilintotheyellowsplitpeas.Stirinthedill.
PER SERVING: CALORIES 280; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 5; PROTEIN 18 G;
CARBOHYDRATE 45 G; TOTAL FAT 4.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 10 MG; 14%
CALORIESFROMFAT
RecipeBonusServechilledwithsmallcubesoffirmtofuortempehmixedin.
WhiteBeanandKaleGratinwithEnglishFarmhouseCheddar
SERVES4
6wholekaleleaves
3clovesgarlic,thinlysliced
1tablespoonoliveoil
2(15-ounce)canscookedwhitebeans,rinsedanddrainedwell
6ouncessharpcheddarcheese,grated(1½cups)
1tablespoontamari
¼teaspoonwhitepepper
Salttotaste
Vegetableoilforsprayingthecasseroledish
¼cupchoppedalmonds
THINK of this asavery sophisticatedbeandipwith sharp tasteand
lotsofpersonalityinheritedfromthecreamywhitebeansandcrisp,
crinkly kale leaves. The almonds roast onto the surface of the
cheddarcheese,formingacrispy,aromaticmantle,whichiseasily
cracked open to expose the bubbling beans. This dish may be
completelymade in an ovenproof casserole or baking dish up to
threedaysbeforeservingandpoppedintheovenwhenready.
ServehotwithcrustyFrenchbread.
Preheat the oven to 350°F. Wash the kale, and remove all the heavy
stems. Fill a 3-quart saucepanwithwater, and bring it to a boil.Blanchthekaleinthewaterfor1to2minutes,untilitturnsbrightgreen. Immediately remove it from the water, rinse in ice-cold
water, drain, and let it cool a little.Coarsely chop thekale, and set itaside. In a large sauté pan overmedium heat, sauté the garlic in theoliveoil for1 to2minutes,until it isgoldenbrown.Becarefulnot toburnthegarlic.Inalargemixingbowl,combinethewhitebeans,cookedkale,garlicwith the oil, cheddar cheese, tamari, white pepper, and salt, andmixthoroughly.Spraya1-quartovenproofcasseroledishwiththevegetableoil.Transferthebeanmixturetoit.Sprinklewiththechoppedalmondsandbakefor20minutes.
PER SERVING: CALORIES 410; CALORIES FROM FAT 170; CALORIES FROM SATURATED FAT 50; PROTEIN 24 G;
CARBOHYDRATE 28 G; TOTAL FAT 19 G; SATURATED FAT 6 G; CHOLESTEROL 25 MG; SODIUM 990 MG; 41%
CALORIESFROMFAT
BorrachoBeans
SERVES4
1tablespoonoliveoil
½mediumonion,chopped
1stalkcelery,chopped
½greenpepper,chopped
½jalapeñopepper,finelychopped
2clovesgarlic,minced(1teaspoon)
1teaspoonchilipowder
1teaspooncumin
1tomato,chopped
1tablespoonsmokedsoy“baconbits,”plusextratogarnish
2(15-ounce)canspintobeans,rinsedanddrainedwell
1cupamberaleorwater
Salttotaste
½cupfinelychoppedfreshcilantro
BORRACHOmeans“drunken,”andthisrecipestitlerefersbacktowhen
bordertownscookedbeansinbeer,usuallywithbaconorlard.Our
version is lighter, although it’s still loopedwith ale.We use soy-
based “baconbits,” but youmayuse regular bacon if youprefer.
ThesebeansmakeagreatsoulmateforCilantroLimeRice,ortry
servingthemwithCarneAsadawithJalapeñoCilantroPesto.
Heat theoliveoilovermediumheat ina large saucepot, and sauté the
onion, celery, green pepper, jalapeño, and garlic for about 5minutes. Add the chili powder, cumin, tomato, and soy “baconbits”tothepan,andcontinuetosautéfor5moreminutes.
Addthebeanswiththealetothepan.Combinetheingredientswellwithaspoontopreventthebeansandvegetablesfromsticking.Simmerthebeansfor20minutes,untiltheyappearsaucybutnotrunny.Seasonwiththesalt.Garnishthebeanswiththecilantroandextrasoy“baconbits,”andserve.
PER SERVING: CALORIES 270; CALORIES FROM FAT 50; CALORIES FROM SATURATED FAT 5; PROTEIN 14 G;
CARBOHYDRATE 38 G; TOTAL FAT 5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 480 MG; 19%
CALORIESFROMFAT
HavanaBlackBeans
SERVES4
1tablespoonoliveoil
½mediumonion,finelychopped
½mediumredpepper,finelychopped
½mediumgreenpepper,finelychopped
1clovegarlic,minced(½teaspoon)
1teaspooncumin
1teaspoondriedthyme,or1tablespoonfresh
2bayleaves
1teaspooncannedchipotlechilies,mincedwithsauce
2(15-ounce)canscookedblackbeans,rinsedanddrainedwell
1cupwater
1cupcoconutmilk
1teaspoonlimejuice
Salttotaste
2scallions,finelychopped
½cupfinelychoppedfreshcilantro
GLOSSY black turtle beans are popular in the southeastern United
States,Mexico,andtheCaribbean.Theyhaveacreamywhiteflesh
H
that easily absorbs bold flavors like cumin, garlic, and chipotle
chilies. This dish may be made without coconut milk by
substituting water or vegetable stock. This becomes a nutritious
completecross-culturalmealcoupledwithriceinmanyareasofthe
world. The lime juice, cilantro, and scallions add characterwhen
addedafterthebeansarecooked.Tryaddingashotofdrysherry
fortheBahamianversion.
eattheoliveoilinamediumsaucepan,andsautétheonionfor3minutes, until it is golden brown. Add the peppers and garlic;
continuetosautéfor2minutes.Addthecumin,driedthyme,bayleaves,andchipotlechilies;combinewell.Addtheblackbeans,water,andcoconutmilktothepot,andstirwell.Simmerthebeansfor10to15minutes.Stirinthelimejuiceandsalt.Ladle the beans into serving bowls, and top each bowl with thechoppedscallionsandcilantro.
PER SERVING: CALORIES 280; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 50; PROTEIN 13 G;
CARBOHYDRATE 34 G; TOTAL FAT 11 G; SATURATED FAT 6 G; CHOLESTEROL 0 MG; SODIUM 780 MG; 36%
CALORIESFROMFAT
RecipeBonusForaspecialservingoption,bakeorsteamwholeseededacornsquashwiththetopinchremoved.Thesquashactsasasoupbowl,and,withascoopofbasmatiriceinthebottomtoppedwiththebeans,itmakesabeautifulandsatisfyingmeal.
WarmQuinoaSaladwithShrimpandAsparagus
SERVES4
1tablespoonoliveoil
2clovesgarlic,minced(1teaspoon)
½mediumredonion,finelydiced
½cupsun-driedtomatoes,unreconstituted,julienned
½cupvegetablestockorwater
½cupwhitewine
⅛cuplemonjuice
1tablespoongratedlemonzest
½teaspoonfreshlygroundpepper
Salttotaste
½cupquinoa
½poundmediumshrimp,peeledanddeveined
½poundasparagus,cutinto1-inchpieces,woodybottoms
discarded
¼cupgreenpeas,freshorfrozen
½cuproastedcashewpieces
6scallions,minced
¼cupfinelychoppedparsley
Saltandfreshlygroundpeppertotaste
I
ANunfried“fried”riceofsorts,madewithgoldenquinoaandtender
asparagus.Theshrimpprovidebouncetoyourbite.Tryadding‘½
pound of diced firm tofu for evenmore protein and texture. The
choppedroastedcashewsandherbsaddcolorandflavor.Thewarm
cooked grains lightly soften the scallions and parsley, releasing a
fresh herbal fragrance and lively flavor. This is a fabulous spring
dish.
n a saucepan, heat the olive oil over medium heat, and sauté thegarlic and onion for 3 minutes. Add the sun-dried tomatoes, and
continue to sauté for 1 more minute. Add the vegetable stock, whitewine, lemon juice, lemonzest,pepper,and salt, andbring it toaboil.Stirinthequinoa,andsimmeronalowheatwiththesaucepancoveredforabout20minutes,oruntilthequinoaisalmosttendertothebite.Addtheshrimptothesaucepanontopofthequinoa,andsimmerfor3moreminutes.Addtheasparagusandpeasontopoftheshrimp,andsimmerfor3moreminutes.Topthedishwiththeroastedcashewpieces,scallions,andchoppedparsley.Seasontotastewiththesaltandpepper.
PER SERVING: CALORIES 330; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 20; PROTEIN 20 G;
CARBOHYDRATE30G; TOTAL FAT14G; SATURATEDFAT2.5G; CHOLESTEROL110MG; SODIUM270MG; 36%
CALORIESFROMFAT
QuinoaStuffedPeppers
SERVES6
2cupswaterorvegetablestock
1cupquinoa,wellrinsedanddrained
2largeredpeppers,halvedandseeded
2largegreenpeppers,halvedandseeded
Vegetableoroliveoilforsprayingpeppersandcasseroledish
Salttotaste
½teaspooncayennepepper
TheStuffing2½tablespoonsoliveoil
½mediumonion,finelydiced
1carrot,finelydiced
2stalkscelery,finelydiced
½cupshelledpumpkinseeds
2clovesgarlic,minced(1teaspoon)
½teaspooncumin
1teaspoonchilipowder
⅛cupfinelychoppedfreshoregano
⅛cupfinelychoppedfreshbasil
Salttotaste
Vegetableoilforsprayingthecasseroledish
I
½cupwaterorvegetablestock
THISdelicatesupergrainseemstohavefoundanaturalhomeinside
roastedsweetpeppers,complementedbyonions,herbs,andgarlic.
This dish tastes even better when topped with cheese such as
mozzarella or Monterey Jack sprinkled over before baking. You
may also bake the stuffed peppers in two cups of your favorite
marinarasauce.
nasaucepan,bringthe2cupswatertoaboil,addthequinoatoit,andsimmeronlowheatwiththesaucepancovered.Cookthequinoa
untiltheliquidhasevaporatedandthequinoaisverytender,about30minutes.Setthequinoaaside.(Thequinoamaybecookedupto2daysbeforethepeppersarestuffed.)Preheattheovento400°F.Spray the pepper halves with the oil and season with the salt andcayenne pepper. Place the peppers on a baking pan, and bake for 15minutes,untilsoftenedalittle.TOPREPARETHESTUFFINGHeattheoliveoilinapan,andsautétheonion,carrot,celery,pumpkinseeds,garlic,cumin,andchilipowderfor3to4minutes,until thevegetablesbegintosoftenandbecomelightlybrowned.Addthecookedquinoa,oregano,andbasil tothevegetables,and continue to sauté for 1moreminute, until all the ingredients areblendedwell.Salttotaste.Fill each pepper half with even amounts of the quinoa filling, andplace them in a lightly oiled ovenproof casserole dish.Add the½ cupwatertothepan.Coverthedishwithfoil,andbakethestuffedpeppersfor20to25minutes,untilthepeppersaretender.
PER SERVING: CALORIES 220; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 10; PROTEIN 6 G;
CARBOHYDRATE33G;TOTALFAT9G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM35MG;36%CALORIES
FROMFAT
AncientGrainPilaf
SERVES6
2cupswater
½cupbrownrice
Pinchofsalt
1½cupswater
¼cupbulgur
Pinchofsalt
1½cupsboilingwater
⅛cupoliveoil
1cupcouscous
1cupwater
¼cupwholespeltgrain
⅛cupoliveoil
1mediumonion,finelychopped
2stalkscelery,finelydiced
2largecarrots,finelydiced
6clovesgarlic,minced(1tablespoon)
¼cuptamariorsoysauce
3scallions,finelychopped
½cupfinelychoppedparsley
I
Saltandfreshlygroundpeppertotaste
THEgrainsinthisdishneedtobecookedseparately.Youmaycook
all thegrainsup to threedays ahead tomake this abit easier to
manage. The couscous is merely reconstituted—not actually
cooked.Ifyouwanttosamplethepuretasteofwholegrains,this
dishisworthit.Eachgrainhasadistinctivecharacter,flavor,and
texture that is notmaskedby the lightly sautéed root vegetables.
Youmayuseanycombinationofgrains,sothisisagoodrecipeto
thinkofifyouhavesomegrainleftoversinyourrefrigerator.Mix
inchoppedsautéedchicken,tofu,tempeh,orotherfavoriteprotein
source,whichmakesthisricedishacompleteentrée.
n a large saucepan, bring the 2 cups water to a boil, and add thebrown rice and a pinch of salt. Reduce the heat, and cover the
saucepan. Simmer the rice for 45 to 50 minutes, until the rice iscompletelycooked.Letthericecool.In another saucepan, boil the 1½ cupswater.Add the bulgur and apinch of salt to the water. Reduce the heat to low, and cover thesaucepan. Simmer the bulgur for 10 to 15minutes, until it is cookedthrough. Remove the bulgur from the heat, and set it aside for 15minutes.Draintheremainingwater,andletthebulgurcool.Plumpthecouscousbypouringthe1½cupsboilingwaterand⅛cupoliveoiloverthecouscousinasaucepotwithatight-fittinglid.Stirthecouscous with a fork to prevent it from sticking and getting lumpy.Coverthepot,andsetitasidetocoolforatleast20minutes.Tocookthewholespeltgrain,combinethe1cupwaterandthespeltin a saucepan, and bring it to a boil, uncovered. Lower the heat, andsimmer for 45minutes, stirring occasionally, until the spelt is cookedthrough(seeNote).(Speltretainsafirmtextureevenaftercooking.Itis
this quality that helpsmake the overall character of this dishwork sowell.)Draintheexcesswater,andsetthespeltasidetocool.Heatthe⅛cupoliveoilinalargesautépanovermediumheat.Sautétheonion,celery,carrots,andgarlic for5minutes,until theybegin toturn golden brown. Add the cooked rice, bulgur, couscous, and spelt.Add the tamari, scallions, and parsley, and stir for 1 more minute,mixingthoroughly.Seasonwiththesaltandpepper.
NOTE: Spelt can be plumped in water overnight, which softens thewholegrainandshortenscookingtimebyathird.Coverthespeltwithacoupleofinchesofwater.
PER SERVING: CALORIES 290; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 10; PROTEIN 23 G;
CARBOHYDRATE 51 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 470 MG; 31%
CALORIESFROMFAT
CilantroLimeRice
SERVES4
2cupswater
1cupbasmatirice
3tablespoonsoliveoil
2clovesgarlic,minced(1teaspoon)
1teaspoongratedlemonzest
1tablespoonlimejuice
Salttotaste
2cupsfinelychoppedfreshcilantro
2cupswashedfinelychoppedbabyspinach
3scallions,finelychopped
Salttotaste
SIMPLICITYisthebeautyofthisricedish:steamedbasmatiricescented
withthearomaofroastingalmonds.Whenthewarmricecombines
withrawspinachandcilantro,thedelicateflavorsarereleased.The
lemonyricetakesonapalegreencolor,addinggreatplateappeal.
Try this as a side dish under grilled seafood or poultry or with
HavanaBlackBeans or BorrachoBeans. Itmay also be used as a
stuffing for poultry dishes, tofu, or hollowed vegetables such as
eggplant,tomatoes,orzucchini.
n a large saucepan, bring thewater to a boil. Add the rice, olive oil,garlic,lemonzest,limejuice,andsalt,andreducetomediumheat.Stir
Igently,cover,andsimmerslowlyforabout25minutes,oruntilthericeis tender. Leave the rice covered so the steam stays in,making thericefluffy.Transfer the rice to a largemixing bowl. Add the cilantro, spinach,scallions,andsalt.Combinethoroughly.
PER SERVING: CALORIES 290; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 15; PROTEIN 5 G;
CARBOHYDRATE 44 G; TOTAL FAT 11 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 35 MG; 34%
CALORIESFROMFAT
WildRicewithPecansandCranberries
SERVES6
8cupswater
12ounceswildrice
1teaspoonsalt
⅓cupsun-driedcranberries
1cupchoppedparsley
⅓cuppecans
6scallions,finelychopped
1cupdicedyellowtomatoes
1cupRaspberryVinaigrette
Saltandfreshlygroundpeppertotaste
WILD rice isactuallya long-grainmarshgrass,nota rice speciesat
all. Sporting formal black color and roasted nutty flavor, it adds
elegance to any meal. Make sure you wash the rice well before
cooking; small pieces of debris, byproducts of the harvesting
process,arecommonlyfoundinmanywildricebrands.Justrinse
therice inacolanderundercoldwater. In thisrecipe,sweetsun-
dried cranberries, tart tomato, and crunchy pecans highlight the
coffee-flavored wild rice and the chewy texture. You may use
RaspberryVinaigretteoryourfavoritebottledbrandofvinaigrette
todressthissalad.
Inalargesaucepan,bringthewatertoaboilandaddthewildriceandsalt.Reducetheheat,andcoverthesaucepan.Cookthericefor50to60 minutes, until the rice is completely tender. Drain the excesswater,andletthericecool.Oncethericeiscooled,transferittoalargemixingbowl,andaddthecranberries, parsley, pecans, scallions, yellow tomatoes, andRaspberryVinaigrette.Addthesaltandpepper,andmixthericesaladthoroughly.
PER SERVING: CALORIES 470; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 30; PROTEIN 9 G;
CARBOHYDRATE 56 G; TOTAL FAT 24 G; SATURATED FAT 3 G; CHOLESTEROL 0 MG; SODIUM 330 MG; 45%
CALORIESFROMFAT
OrangeCashewRice
SERVES4
1cupwater
1cuporangejuice
2teaspoonsgratedorangezest
1tablespoonoliveoil
Salttotaste
1cupbasmatirice
½cuproastedcashewpieces
¼cupchoppedyellowpeppers
¼cupchoppedredpeppers
3scallions,minced
1teaspoonsalt
Freshlygroundwhitepeppertotaste
1(8-ounce)canmandarinorangesegments,drainedwell
SOMEdishesarejustnaturallyupliftingandsunny,andthisisoneof
those dishes. Everyone enjoys seeing a plate in front of them
moundedwiththiscolorfulrice.Thericetakesonaslightlysweet
citrusflavor,roastedcashewsaddcrunch,andbellpepperssupply
ajuicybite.This looksspectacularnexttobrightEmeraldSesame
Kale.
Ina2-quart saucepot,bring thewater,orange juice,orangezest,oliveoil,andsalt toaboil,andstir in therice.Cover thesaucepot,andsimmerthericefor25to30minutes,untilthericeiscookedthroughandtheliquidhastotallyevaporated.Emptytheorangericeintoalargemixingbowl,andaddthecashewpieces,peppers,andscallions.Justbeforeserving,seasonthericewiththe salt and white pepper, and add the drained mandarin orangesegmentstotherice,foldingthemingentlytopreventtheorangesfrombreaking.
PER SERVING: CALORIES 370; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 20; PROTEIN 7 G;
CARBOHYDRATE 61 G; TOTAL FAT 12 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 490 MG; 30%
CALORIESFROMFAT
WheatBerryWaldorfSalad
SERVES4
2cupswheatberries
7cupswater
1cupchoppedwalnuts
2mediumapples,unpeeled,coredandchopped
1cupraisins
1cupfinelychoppedparsley
¼cupapplecidervinegar
¼cupapplejuice
1tablespoonsalt
½teaspoonfreshlygroundpepper
½teaspoongroundnutmeg
½teaspooncinnamon
½cupextra-virginoliveoil
⅛cuplemonjuice
WHEAT berries are the mother grain from which pasta, bread, and
flour are derived.Most of us havenever tasted the true flavor of
wheat,Littlewheatberriespackanutlikeflavorandarepleasantly
chewy. Use a crunchy, firm, sweet-tart apple (such as a Granny
Smith or Gala) for this salad. Lemon juice and vinegar keep
choppedapplesfromdarkeningsoyoumaymakethissaladtheday
before serving. Try substituting dried apples for fresh for another
Sflavorvariation.
oakthewheatberriesatleast6to8hoursorovernightinwatertocover by a couple of inches. Drain the water, and set aside the
wheatberries.Inasaucepan,bringthewatertoaboil.Addthewheatberriestotheboilingwaterandsimmerthemuncoveredforabout50minutes,oruntilthey are totally cooked through. Wheat berries retain a firm, chewytexturewhencooked.Drainthewater,andsetasidethewheatberriestocool.Thentransferthewheatberriestoalargemixingbowl,andaddthewalnuts, apples, raisins, parsley, apple cider vinegar, apple juice, salt,pepper, nutmeg, cinnamon, olive oil, and lemon juice.Mix everythingthoroughly.Addmoresaltifnecessary,andserve.
PER SERVING: CALORIES 420; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 35; PROTEIN 15 G;
CARBOHYDRATE 45 G; TOTAL FAT 23 G; SATURATED FAT 3.5 G; CHOLESTEROL 0 MG; SODIUM 420 MG; 50%
CALORIESFROMFAT
COOKING PASTA BOW TIE PASTA WITH KASHA, CARAMELIZEDONIONS, AND WATERCRESS SPELT PENNE WITH PEAS ANDWALNUTS FETTUCCINEWITHGARLIC,PARSLEY,ANDPARMESANORECCHIETTE PASTA WITH SHIITAKE MUSHROOMS AND SUGARSNAPPEAS ORZOANDFETAWITHLEMON-CAPERDRESSINGANDKALAMATA OLIVES ROASTED BUTTERNUT SQUASHWITH PENNEPASTA PAN-SAUTÉEDPORTOBELLOPASTAWITHROASTEDGARLICAND SUN-DRIED TOMATOES WHOLE WHEAT LINGUINE WITHBROCCOLI POTATO CORN SEMI-SOUFFLÉ PUMPKIN POBLANOCORN PUDDING SPRING COUSCOUS WITH ASPARAGUS ANDORANGE SURF AND TURF PASTA SEITAN LASAGNA GARLICSPINACH STELLINI PASTA SPINACH MUSHROOM LASAGNASAVORYTOMATOPESTOPOLENTA CAUSA LIMENAWITHTUNABOW TIES WITH SMOKED SALMON, ASPARAGUS, AND SPICYPISTACHIOS SOUTHWESTKINGRANCHCASSEROLE PADTHAI
bowl ofpasta is comforting to the soul. Pasta, as well as other nourishingstarchessuchaspolentaormashedpotatoes,providesimmensepleasure—from the inside out. Although the true origins of pasta are unclear,referenceshavebeen tracedback to the late1200s to several cultures,includingEtruscan,Roman,Arabian,andChinese.Imaginethealchemyresulting from the mere combination of flour and water. Boundlessculinaryhorizonswerecreatedasthefirsthandsmixedabitofwater,asprinkling of salt, and some freshly milled wheat. Our dinner tableswouldneverbethesame.Pasta is merely one group within the universe of starch dishes;
however,itisagalaxyfullofshapes,sizes,flavors,andtextures.Manyofusarefamiliarwiththewhimsicalshapesandformstraditionaldurumwheatormorecoarselygroundsemolinapastacomesin.However,therearedozensofotherwhole-grainpastasonourshelves,eachwithitsowncharacter. Alternative whole-grain pastas, many of them made fromorganic grains such as quinoa, corn, and rice (see “Whole FoodsGlossary”),haveanearthytastethatsemolinadoesn’toffer.Thoughtheyarecookedabitdifferentlyfromdurumwheatvarieties,therewardsaregreat. Imagine the flavor of corn pasta, sizzled in the panwith sweetcorn,jalapeños,redonion,andcilantro.Penneorlittlepastaquillsmadefromancientspelt(alsocalledfarro)hasintenseflavorwhentossedwithpeas, roastedwalnuts, and naturally cured bacon. It’s ourmodern-dayfortunethatagesagosomeonedecidedpastaneededtotakeonplayfulshapes. For example, concave, rounded little pasta called orecchiette,Italian for“littleears,” isable tocaptureevery lastdrizzleof flavorfulsauceandtransportitintoourmouths,notlosingadrop.Thebowtieorfarfalleisadressypasta,readyforanydiningoccasion.Pasta is but one main character in this chapter. We also feature
creamycornmeal-basedpolenta,oneofthemostversatilefoodstograceour palates. Polenta began as a simple cornmealmush or cerealmade
from ground maize. It’s matured into a modern dish full of panache.Polentaisauniversalcarrierforallsortsofadditions,suchaspesto,sun-dried tomatoes, roasted garlic, and ricotta cheese. Not only can it beeatenwarmand soft right from thepan, polentamay also be brushedwithflavoredoilandchar-grilled,broiled,orsautéeduntilcrispy.Classic lasagna and stacked pasta casseroles appear in this chapter,with the twist of sautéed mushrooms and spinach or spicy Mexicanchicken in our Southwest King Ranch Casserole. We also felt it wasimportant to offer a lasagna recipe that may be made without dairycheese(seeSeitanLasagna).Whilepastadisheslendthemselvestowardcasualmealsforfamilyandcompany,theymayalsobeservedinsmallerportionsasappetizers.
CookingPasta
Cooking pasta eventually becomes intuitive; however, there are somebasics.Many finebrands of bothorganic and conventionallyproduceddurumwheatpastasareavailable.Experimentwithafewbrandsbeforesettling on the one that you can’t live without. There are also manyalternativegrainpastas,eachwithitsowndistinctivepersonality.Pastamaybecookedadayortwobeforeyouincorporateitintoyourdishes.Inarestaurantkitchen,that’snormallyhowthecooksareabletoservelargenumbersofdinnersinashortperiodoftime.Thisdoesnottakeawayfromthequalityorcharacterofthedish.Usingthismethodallowsyou toprepare some itemsover theweekendand saveyourselftimeduringtheweekwhenthepressureoftheworkdaybearsdownonyou.Durum wheat dried pasta needs to be cooked in plenty of boilingwater.Normallyspeaking,1poundofdriedpastashouldbecookedin4to 6 quarts of boilingwater towhich a tablespoon or two of salt hasbeenadded.Makesurethewaterisatasolidrollingboilbeforeaddingthepasta—youwantthepastatocookasquicklyaspossible.Stiritoftento prevent sticking. When the pasta is cooked, drain it in a largecolander.Donotrinseifyouareusingrightaway;justfinishtherecipeandserve. Ifyouwant toreserve thepasta for lateruse, rinse it in icewatertostopthecookingprocess.Youmaylightlyoilthecookedrinsed
pastaandstoreit,wellcovered,inyourrefrigeratorforupto3days.
REHEATINGPASTA
Youhavetwochoices.Ifyoujustwanttomakethepastahotandserveit with a sauce, dip it in a colander into boiling salted water for 1minute,untilitisheatedthrough.Drainverywell.If you are going to prepare a pasta dishwith vegetables or anothergarnish like chicken, shrimp, or red meat, here’s how to reheat. In alargesautépanoverhighheat,sautéthecookedpastainoliveoilfor2minutes.Youmayaddanyherbsorothergarnishthatyourrecipecallsfor.IfyouaremakingasimpledishofpastawithParmesanandpeas,forexample, just sauté the peas; then add the cooked pasta to your pan.Dinnercanbereadyinlessthan10minutes.
HowDoYouKnowAlDente?
TOseeifpastaisdone,afewminutesbeforetheanticipatedendof
cooking time, test a small piece of pasta and repeat this process
untilthepastastillremainsfirmbutslightlytendertothebite(al
dente).Thepastawill taste raw if it’snot cooked through,and it
willhaveanopaquewhitecenterstreak.
CookingCouscous
Cookingcouscousisverydifferentfromcookinganyotherformofpasta,since the grain is actually precooked. Once only the traditional tinygrainsofcouscouswereavailable,whichhadtobesteamed.Nowthereare several sizes of couscous, such as larger Israeli and Lebanese, tonameafew.Here’showtocookthem:
TraditionalCouscous
Tinysemolinagrainsareactuallyplumped,notboiledlikepasta.Liquidsuchaswater,stock,orfruitjuiceisboiledwithafewteaspoonsofoilandasprinkleofsalt.Theoilmakesthecouscoustenderandpreventsitfromclumping.Thishotliquidispouredoverthecouscousandquicklycoveredsothecouscouscanreconstituteorplumpforabout10minutes.Normally1¾cupsofhotliquidcombinedwith1tablespoonofoliveoilandapinchofsaltisneededfor1cupofdrycouscous.
IsraeliCouscous
Larger in size than traditional couscous, Israeli couscous needs to becookedalmostthesamewayaricepilafismade.ThebestwaytocookIsraeli couscous is to heat 2 teaspoons of olive oil and add whateverspicesandvegetablesyouenjoy(suchascurrypowderorafewclovesofgarlicandmaybeasmallmincedonion).Aftersautéingthesespicesandvegetables, add 1 cup of Israeli couscous and stirwell. Add 2 cups ofliquid, either water or stock, and bring to a boil. Cover the pan andsimmer for 10 to 15 minutes while stirring occasionally, until all theliquid is absorbed and the couscous is tender. Turn off the heat andallow the couscous to sit, covered, for an additional 5 to 10 minutesbeforeservingtomaketheitfluffier.
CookingWheat-FreePastas
Ourstorescarryawiderangeofpastasthatcontainnowheatorglutenforfolkswhoaresensitivetotheseingredients.Althoughtheyaregreattasting, they are a bitmore challenging to cook because gluten is theingredient that holds the form and shape of a wheat pasta. Thesenonwheatpastavarietiesmustbecookedinplentyofboilingwaterandmust never be overcooked. If they are cooked just a fewminutes toolong, they have a tendency to fall apart. Wheat-free pasta should becookedal dente and eaten immediately.Wedon’t recommend cookingahead and storing these pasta varieties. Try a bit of global cuisineharmonizing by preparing corn pastawith someTex-Mex seasoning orricepastawithAsianingredients.For many people with wheat allergies and sensitivities to semolina
wheat flour, these pastas offer a welcome alternative source of flavor
and recipe possibilities. Pasta made from rice, potato, quinoa, brownrice, spelt, corn, and kamut is available in a variety of shapes andlengths.Hereareafewwhole-grainpastacookingtipstokeepinmindwhenusingnonwheat-basedpastas.
Some of the pastas also contain some amount of semolinawheat.Alwayschecktheingredientslabelincaseyouareallergic.Alternativegrainpastasalwayscookquickerthantraditionaldurumsemolinapastas.Besidessaltingthewater,addatablespoonofoil—thesenonwheatpastasneedalittlebitmorehelptopreventstickingtogether.Always cook the pasta using 4 to 6 quarts of boiling water to 1pound of dried pasta. Many whole-grain pastas come in smallerboxesthan1pound,sofigureaccordingly.
WHOLE-GRAINPASTACOOKINGCHART
Here are some general cooking times for 1 pound ofwhole-grain
pastas.Thetimesvaryalittle,dependingontheshapeandlength
of the pasta, so check the box first. Begin to check doneness a
minutebeforeyouthinkitmaybeready.
Brownricepasta 5to8minutes chewy,dense,earthy
Cornpasta 4to8minutes delicate,verysoft,light
Kamutpasta 4to10minutes strong,nutty,dense
Potatopasta 5to8minutes starchy,soft,comforting
Quinoapasta 4to6minutes buttery,soft,nutty
Ricepasta 8to12minutes mild,chewy,comforting
Semolinapasta 12to14minutes chewy,neutral-flavored
Speltpasta 5to7minutes nutty,chewy,strongflavor
Wholewheatpasta 7to9minutes dense,nutty,chewy
H
BowTiePastawithKasha,CaramelizedOnions,andWatercress
SERVES4
1tablespooncanolaoil
1cupkasha(wholebuckwheatgroats)
1largeegg,lightlybeaten
2cupsVegetableStockorwater
1poundfarfalle(bowtie)pasta
¼cupextra-virginoliveoil
2cupsdicedyellowonion
¾cupwatercress,roughlytornintolargepieces
Saltandfreshlygroundpeppertotaste
BUTTERFLY-SHAPED pasta is used in thismodern renditionof anancient
Russian dish called Kasha and Varnishkes (which means “bow
ties”). The combination of tender pasta and earthy-tasting kasha
(also called buckwheat groats) is great together. The sweet onion
actslikeaflavorchaperone,balancingthetwotastesappropriately.
The crispy watercress offers a pleasant refreshing texture to this
dish.
eatthecanolaoilinamediumsaucepan.Inthemeantime,withafork,mixthekashawiththebeatenegg.Addthekashatothehot
oil,andsautéfor1minutetocoatthekashakernels.Addthestock,and
bringtoaboil.Reducetheheattolow;coverthepantightly;simmerfor15to20minutes,untilthekashaistenderandtheliquidisabsorbed.Whilethekashaiscooking,bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitreachesthedesireddoneness.Drain,rinsewithcoldwater,andreservethepasta.Thisstepmaybedoneup to 2 days beforemaking this dish. Thepastamaybekeptinacoveredcontainerintherefrigerator.In a large sauté pan, heat the olive oil, and add the onions, stirringoccasionally for5 to7minutes,until theonionsarewellbrownedandcrispy.Youmayaddasprinklingofwatertopreventsticking.Fluff the cooked kasha with a fork until the grains are separated.Combine the kasha with the cooked pasta, caramelized onions, andwatercress.Seasonwiththesaltandpepper.ServeimmediatelyPERSERVING:CALORIES500;CALORIESFROMFAT180;CALORIESFROMSATURATEDFAT20;PROTEIN13G;CARBOHYDRATE71
G;TOTALFAT20G;SATURATEDFAT2.5G;CHOLESTEROL55MG;SODIUM40MG;36%CALORIESFROMFAT
I
SpeltPennewithPeasandWalnuts
SERVES6
3cupswater
1½teaspoonssalt
1cupspelt
1poundspeltpennepasta
¼cupoliveoil
1½cupsdicedonions
1cupwalnutpieces,toasted
¾cupfrozenpeas,thawed
¼cupchoppedparsley
Saltandfreshlygroundpeppertotaste
FOR centuries, spelt has been a mainstay of Tuscany in the
northeasternareaofItaly,whereitiscalledfarro.Notonlyisspelt
more hearty than wheat, but it also contains significantly more
protein and is high in fiber. If you prefer, substitute semolina
penne.
namediumsaucepot,bringthewaterand½teaspoonofthesalttoaboil.Stirinthespelt,reducetheheat,cover,andsimmerfor25to
35minutes, until tender. Remove from the heat. Set aside (seeNote).Meanwhile, bring a large pot of saltedwater to a boil.Add the pasta,andcookfor7to8minutes,untilitreachesthedesireddoneness.Drainthepastaandreserve.Place the olive oil in a large sauté pan, andheat overmedium-high
heat.Addtheonions,reducetheheattomedium,andcookuntilgoldenbrown,about8minutes.Inthesamesautépan,combinethecaramelizedonions,cookedpasta,spelt,walnuts,peas,andparsley.Seasonwithsaltandpepper.Combinealltheingredientswell,andserveimmediately.
NOTE:To shorten the spelt cooking timebya third, soakovernight inplentyofcoldwatertocover.
PER SERVING: CALORIES 590; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 20; PROTEIN 18 G;
CARBOHYDRATE 88 G; TOTAL FAT 22 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 810 MG; 34%
CALORIESFROMFAT
B
FettuccinewithGarlic,Parsley,andParmesan
SERVES4
1poundfettuccine
¼cupoliveoil
12clovesgarlic
¾cupgratedParmesancheese
1cupmincedfreshparsley
1teaspoonlemonpepper
THERE isnothingmorerewardingthanthe tasteofperfectlycooked
pastawithafruityoliveoilenhancedbysharpParmesancheese.Of
course, the mellow flavor of golden brown garlic cloves is a
welcome addition. This pasta is excellent served at room
temperatureordirectlyfromthepan.
ringa largepotof saltedwater toaboil.Addthe fettuccine,andcookuntilthepastaisaldente,6to8minutes.Whenthepastais
cooked,rinseitincoldwater,drainwell,andreserve.While thepasta iscooking,heat theoliveoilovermediumheat ina
large nonstick sauté pan. Add the garlic cloves and sauté them verygently, turning often for 4 minutes, until light golden brown andsoftened.Remove thegarlic cloves from thepan,and reserve.Add thedrained pasta to the pan, and sauté overmedium heat for 2minutes,untilwarmedthrough.Addthebrownedgarliccloves,Parmesancheese,parsley,andlemonpepper,andtossthepastawelltocombine.
PER SERVING: CALORIES 410; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 50; PROTEIN 19 G;
CARBOHYDRATE 40 G; TOTAL FAT 20 G; SATURATED FAT 5 G; CHOLESTEROL 15 MG; SODIUM 840 MG; 44%
CALORIESFROMFAT
Variation: For extra flavor and protein, try adding grilled or sautéedshrimporbite-sizepieces of grilledor sautéed chickenbreast, tofu, orsmallchunksofsmokedmozzarellatothefinalpastatoss.
OilintheWater?
MANYcooksfeelthataddingabitofoiltothecookingwaterprevents
thepasta fromsticking. It’s reallynotnecessary. Ifyoucookyour
pasta inplentyofvigorouslyboilingwaterandgive ita stir from
timetotime,itwillbethebestmethodofmakingsurethatthere’s
nostickybusinesstakingplaceinyourpastapot.
B
OrecchiettePastawithShiitakeMushroomsandSugarSnapPeas
SERVES4
12ouncesorecchiettepasta
1tablespoonoliveoil
1cupmincedredonion
1cupstemmedandslicedshiitakemushrooms
1largeportobellocap,diced(about1½cups)
1cupsugarsnaporsnowpeas,stringsremoved
1cupmincedscallions
½cupgratedParmesancheese
Saltandfreshlygroundpeppertotaste
WHOdoesn’tlovethiswhimsicalconcaveshapeoforecchiette(“little
ears”) pasta that comes from Puglia, Italy? The pasta holds the
natural sauce created by the concentrated juices producedby the
mushroomsas theycookdown. If there isany leftoverpasta, it is
delicious served at room temperature the next day. Try adding
sometoastedpinenutsforagarnish—theyaddapleasingcrunch.
ringalargepotofsaltedwatertoaboil.Addthepastaandcookfor8 to9minutes,until it is aldente.Drain thepasta, reserving
about½ cup of the cooking liquid. Place the cooked pasta in a bowllargeenoughforeasymixing.Heattheoliveoilina10-or12-inchnonsticksautépanovermedium
heat.Addtheonion,andsautéfor1minutetowilt theonion;addtheshiitakeandportobellomushrooms,and sauté for4 to5minutes.Addthesugarsnappeas,andsauté2additionalminutes.Add the sautéed vegetables to the bowlwith the cookedpasta. Tosswell,addinga tablespoonor soof the reservedpastawater, ifneeded,formoisture.Add the scallions,Parmesancheese,and saltandpepper,andtosslightlytoblend.
PER SERVING: CALORIES 270; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 25; PROTEIN 13 G;
CARBOHYDRATE 39 G; TOTAL FAT 8 G; SATURATED FAT 3 G; CHOLESTEROL 10 MG; SODIUM 1,200 MG; 26%
CALORIESFROMFAT
OrzoandFetawithLemon-CaperDressingandKalamataOlives
SERVES6
1teaspoonturmeric
1poundorzo
½cupextra-virginoliveoil
¼teaspoonfreshlygroundwhitepepper
1teaspoonsalt
½cupfinelymincedfreshparsley
⅛cuplemonjuice
1tablespooncapers,drained
½teaspoonsugar
1cupjuliennedsun-driedtomatoes
½cuppitted,roughlychoppedKalamataolives
1cupcrumbledfetacheese
ORZO are little rice-shaped pasta that appear in many authentic
Greekdishes.Inthisrecipetheyabsorbthecitrusjuiceandoliveoil
just enough to balance the flavor of tart capers and strongGreek
Kalamataolives.TheMediterraneantasteofthissaladisbrightand
lively.Orzoiscookedwithturmericinthewater,whichimpartsa
golden-yellowcolor to the smallpasta.Foranextracolorfuldish,
useWholeFoodsMarkets tricolororzo.This isagreatbuffetdish
B
becauseittasteswonderfulservedatroomtemperature.Serveasa
saladorwarmedthroughforasidedish.
ring a large pot of saltedwater to a boil. Add the turmeric, andthenaddtheorzo;cookfor10to15minutes,until it isaldente.
Draintheorzo,andrinseitincoldwater.Setaside.Inabowllargeenoughtoholdtheorzo,makeadressingbyblendingtheoliveoil,whitepepper,salt,parsley,lemonjuice,capers,andsugar.Addthecookedorzotothedressing,andcombine.Stirinthesun-driedtomatoesandolives.Carefullytossinthefetacheese,mixinglightly,sothefetastaysinniceuniformpieces.
PER SERVING: CALORIES 530; CALORIES FROM FAT 230; CALORIES FROM SATURATED FAT 60; PROTEIN 14 G;
CARBOHYDRATE 61G; TOTAL FAT 26G; SATURATED FAT 6G; CHOLESTEROL 20MG; SODIUM1, 100MG; 43%
CALORIESFROMFAT
Feta
KNOWNforitsGreekorigins,fetacheeseisnowproducedaroundthe
world. The crumblywhite cheese, originally from goat’s or ewe’s
milk,isnowcommonlymadeintheUnitedStateswithpasteurized
cow’smilk.Ifdesired,feta’sstrongsaltyflavorcanbemellowedby
soakingforafewminutesinfresh,coldwaterormilk.
RoastedButternutSquashwithPennePasta
SERVES4
1mediumbutternutsquash
1½cupsdicedonion
3clovesgarlic,minced(1½teaspoons)
½teaspooncrushedredchiliflakes
3tablespoonsoliveoil
1tablespoonlemonjuice
2teaspoonssalt
1poundpennepasta
½cupmincedparsley
½cupgratedParmesancheese
Saltandfreshlygroundpeppertotaste
WHENcreamyorange-coloredroastedbutternutsquashismixedinto
penne pasta, the combination forms a complete and heartymeal.
Chunks of this hardwinter squash are loadedwithnatural sugar,
which browns easily and forms a light coating over the penne.
Room temperature is the best way to enjoy this rustic dish. Try
toppingwithsometoastedpumpkinseeds(seeNote)—thecrunchy
texturepairswellwiththesweetsquash.
Preheattheovento375°F.
Peelthebutternutsquash(avegetablepeelerworksbest).Usinga heavy knife, cut the squash in half lengthwise. Scoop out the
seeds,anddiscardthem.Dicethesquashinto1-inchcubes(youshouldhaveabout4cups).Placethesquashcubesinalargemixingbowl,andadd theonion,garlic, redchili flakes,oliveoil, lemon juice,and the2teaspoonssalt.Tosstheingredientstomixwell.Place the mixture in a large roasting pan, and roast for about 45minutes,oruntilgoldenbrown,stirringoccasionally.Thesquashshouldbefirm-tender,notmushy.Bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitisaldente.Drainthepasta,andplaceitinalargeservingbowl.Mixinthecookedsquashmixture,parsley,Parmesancheese,andsaltandpepper.
PER SERVING: CALORIES 400; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 35; PROTEIN 13 G;
CARBOHYDRATE 56 G; TOTAL FAT 15 G; SATURATED FAT 4 G; CHOLESTEROL 10MG; SODIUM 1,660MG; 33%
CALORIESFROMFAT
B
Pan-SautéedPortobelloPastawithRoastedGarlicandSun-DriedTomatoes
SERVES4
1poundpennepasta
¼cupjuliennedsun-driedtomatoes1cupboilingwater
¼cupoliveoil2largeportobellomushrooms,stemmedandwipedclean,diced¼cupmincedparsley¼teaspoonsaltFreshlygroundpeppertotaste¾cupslicedscallions1cuproughlychoppedroastedgarlic(seeNote)¾cupItalianHerbVinaigrette,oryourfavoritebottleddressing
JUICYportobellomushroomcapsaddawild,complexflavortopenne
pasta.Thepenne,orlittlequill-shapedpasta,convenientlycaptures
themarinadeinsidethehollowtunnelrunningthroughit.Feelfree
tosubstitutedomesticbuttonmushroomsforamilderflavor.Ifyou
want a smoky flavor, grill the mushroom caps instead of pan
sautéing.
ringalargepotofsaltedwatertoaboil.Addthepenne;cookfor8to10minutes,untilitreachesthedesireddoneness.
Whilethepastaiscooking,reconstitutethesun-driedtomatoesintheboilingwaterforabout20minutes.Drainandrinsethepastainice-coldwater,andreserve.Drainthetomatoes,andsetthemaside.Ina largesautépan,heattheoliveoiloverhighheat,andsautéthe
mushroomsuntil tender,3 to5minutes. In a largebowl, combine thecookedpastawiththesun-driedtomatoes,sautéedmushrooms,parsley,salt,pepper,scallions,androastedgarlic.Pourthevinaigretteoverthepasta,andtosslightlytoblend.
NOTE: To save time, you may use a good-quality prepared roastedgarlic.
PER SERVING: CALORIES 460; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 25; PROTEIN 12 G;
CARBOHYDRATE 58 G; TOTAL FAT 22 G; SATURATED FAT 2.5 G; CHOLESTEROL 0MG; SODIUM 1.040MG; 43%
CALORIESFROMFAT
Variation: Add 1 pound sliced or chopped grilled boneless skinlesschickenbreast.Youmayalsoadddiced,baked,orgrilledtofucutinto1-inchcubes.
B
WholeWheatLinguinewithBroccoli
SERVES4
1poundwholewheatlinguineorspaghetti
⅛cupoliveoil
1headofbroccoli,trimmedandcutintosmallflorets
3clovesgarlic,minced(1½teaspoons)
¼teaspooncrushedredchiliflakes
1tablespoontamari
⅛cupgratedParmesancheese
⅛cuppinenuts,toasted
Juiceof1lemon
Saltandfreshlygroundpeppertotaste
THIS uncomplicatedpastadishmay soonbecomea family favorite.
Crispfloretsofbroccoliandwholewheatpastacombinewellwith
bits of golden brown garlic and sharp Parmesan cheese. The
pronouncedrobustflavorofwheatsingsinthisdish.Trythisdish
atroomtemperatureorwarmfromthepan.
ringalargepotofsaltedwatertoaboil.Cookthepastafor7to9minutes,untilitisaldente.Drainandrinsethepastaincoldwater.
Thisstepmaybedoneupto2dayspriortofinishingthedish.Ifcookingahead,lightlyoilthecookedpasta,andstoreitinacovereddishintherefrigerator.Heat theoliveoil ina large sautépanovermediumheat, and sauté
the broccoli florets, stirring often, for 5 minutes. You may sprinkle alittlewater over the florets to prevent sticking, using caution—the oilmay splatter a bit.Add the garlic and the red chili flakes. Sauté for 1minutelonger.Addthecookedpastatothebroccoli,andcombinewell.Add the tamari, Parmesan cheese, and pine nuts.Add the lemon juiceandseasonwiththesaltandpepper.
PER SERVING: CALORIES 400; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT IS; PROTEIN 15 G;
CARBOHYDRATE 67 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 530 MG; 22%
CALORIESFROMFAT
P
PotatoCornSemi-Soufflé
SERVES6
2largerussetpotatoes(about½pound)
1½cups(15-ouncecan)creamedcorn
½teaspoonsalt
Freshlygroundwhitepeppertotaste
Pinchofcinnamon
⅛cupflour
2largeeggwhites,stifflybeaten
Vegetableorcanolaoilforsprayingpan
ALTHOUGHthisisnotaclassicsoufflé,theresultsaresimilar,andthe
process is much easier. Air trapped in the egg whites expands
betweenthepotato layersandrisesduringbaking,which lifts the
layers,producingafluffyduetofpotatoandsweetcorn.Tryadding
asprinklingofMontereyJackorcrumbledmildfetacheesetothe
top. If you likeheat, addabitofminced serranochili to lift this
souffléevenmore.
reheat the oven to 375°F. Peel the potatoes, and slice them verythinly; reserve them in a bowl of coldwater. Combine the corn,
salt, pepper, cinnamon, and flour. Gently fold the eggwhites into thecornmixture.Drain the potatoes, and pat them dry with paper towels. Place the
potatoes on a sheet pan sprayedor lightly oiledwith the vegetable orcanolaoil.Roast them ina375°F.oven forabout15minutes,oruntil
firm-tender.Coolthepotatoes.Leavetheovenon.Sprayan8-or9-inchsquarebakingpanwiththevegetableorcanolaoil.Place a layer of cooked potatoes on the bottom of the baking pan.Measure out½ cup of the cornmixture and carefully spread over thepotatoes.Addanothersinglelayerofpotatoesandthen1cupofthecornmixture.Addafinallayeroftheremainingpotatoesandtheremainingcornmixture.Bakefor35to45minutes,untilthepotatoestesttenderwhenasharpknifeisinsertedintothemandthesurfaceisgoldenbrown.
PER SERVING: CALORIES 90; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 3 G;
CARBOHYDRATE21G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM360MG;0%CALORIES
FROMFAT
PumpkinPoblanoCornPudding
SERVES10
2½cupscornmeal
2teaspoonsbakingpowder
1½teaspoonssalt
3largeeggs,beaten
¼cupcanolaoil
1(15-ounce)cancreamedcorn
1¼cupscannedpumpkin
1cupricottacheese
1cupdicedredonion
¾cupseededanddicedpoblanochillies
1tablespoonmincedfreshginger(1-inchpiece)
1clovegarlic,minced(½teaspoon)
Canolaoilforoilingpan
THISpuddingisatremendousholidaydishwithcomplexrichflavors
of sweetpumpkinandcornpunchedupbysharppoblanochilies.
Thechili-ladenaromathatwillfloatfromyourovenisintoxicating.
Youmayuseeitherwhiteoryellowcornmeal.Ifyoulikeajuicier
bite,addanearof fresh-shuckedcornkernels to thebatter.Serve
this pudding as an appetizer or side dishwith grilled vegetables,
poultry,orCarneAsada.
Preheat the oven to 350°F. Combine the cornmeal, baking powder, and
salt in abowl.Make an indentation in the center of themixture.Placethebeateneggs,the¼cupcanolaoil,andthecreamedcornintotheindentation.Usingawhisk,combinetheingredients.Stirin
the pumpkin and ricotta cheese. Blend well. Stir in the red onion,poblanochilies, ginger, andgarlic.Oil a13x9-inchglassbakingdishwith thecanolaoil.Pour thebatter into thedish.Smoothout the top.Bakeforabout45minutes,oruntilthemixtureissetlikesoftpudding.Servewarm.
PER SERVING: CALORIES 270; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 35; PROTEIN 9 G;
CARBOHYDRATE 35 G; TOTAL FAT 12 G; SATURATED FAT 4 G; CHOLESTEROL 75 MG; SODIUM 1000 MG; 37%
CALORIESFROMFAT
SpringCouscouswithAsparagusandOrange
SERVES4
1cupdriedcouscous
1cuporangejuice
1cupwater
2teaspoonsoliveoil
1teaspoonsalt
2teaspoonsgratedfreshginger
1teaspoonoliveoil
8stalksasparagus,trimmedandcutinto1-inchlengths(about2
cups)
1cupseededanddicedredpepper
½cupfreshorthawedfrozenpeas
1navelorange,peeledandslicedintowedges
4scallions,trimmedandminced
1teaspoonsalt
Cayennepeppertotaste
TINYmildgrainsofsemolinapastacombinewellwiththeasparagus
andtartcitrusflavoroffreshorangesections.Asparagus,fromthe
familyof leeks,onions,andlilies,hasbeenreveredasatreasured
vegetablesinceancienttimes.Asparagusisfullofnutrientsjustas
it is rich in flavor. It’s important to shock asparagus in icewater
P
rightafter cooking ifyouarenotgoing toeat it rightaway.This
stopsthecookingprocessandpreservesthebrightgreencolor.The
chilledspearsmaybestoreduptotwodaysintherefrigerator.For
asweeterflavor,usetinymandarinoranges.
lacethecouscousinalargebowl.Inasaucepot,bringtheorangejuice, water, the 2 teaspoons olive oil, the 1 teaspoon salt, and
gingertoaboil.Stirwell.Removefromtheheatandimmediatelypourover the couscous. Stir in the hot liquid to distribute evenly. Quicklycoverandallowthecouscoustoreconstitutefor15to20minutes.Inthemeantime,heattheremaining1teaspoonoliveoilinanonstickpan,andsautétheasparagusforabout2minutes,oruntilcrisp-tender.Add the red pepper and peas, and cook for 1minute longer. Add thesautéedvegetables,orangewedges,scallions, theremaining1teaspoonsalt,andthecayennepeppertothereconstitutedcouscous.Fluffwithaforktoblend.Servewarmoratroomtemperature.
PER SERVING: CALORIES 280; CALORIES FROM FAT 35; CALORIES FROM SATURATED FAT 5; PROTEIN 10 G;
CARBOHYDRATE 52 G; TOTAL FAT 4 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 970 MG; 12%
CALORIESFROMFAT
Variation:Add1poundofdicedtofu,cookedshrimp,orchickentothecouscous.Ortrythiswithwholewheatcouscous.
SurfandTurfPasta
SERVES4
1poundpennepasta
12ounceschickensausage
⅛cupoliveoil
1cupdicedredpepper
1½cupscookedsmallshrimp
3scallions,trimmedandminced
½cuproughlychoppedfreshbasilleaves
¾cupItalianHerbVinaigrette,oryourfavoritebottleddressing
15smallcherryorgrapetomatoes,halved
1cupdicedfreshmozzarellacheese
PASTA is a backdrop for the unusual combination of pan-seared
sausageand shrimp.This simplebutunconventional saladexudes
eleganceand isveryeasy toprepare.Youmayserve thispastaat
roomtemperatureor,byheatingitquicklyinasautépan,warm.If
youwanttosplurge,trychunksofcookedlobstermeat insteadof
shrimp.Asanalternativepastashape,tryorecchiette(“littleears”)
pasta;itcradlestheshrimpandsausagewell.
ringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitisaldente.Drainandrinsethepastaundercold
Bwater.
Slicethesausageinto½-inch-thickslices.Heattheoliveoilinamedium skillet, add the sausage, and cook for 3 to 4 minutes,
turning the slices, until just golden. Stir in the red pepper, andimmediatelyremovethepanfromtheheat.In a large bowl, toss the drained pasta with the sausage mixture,shrimp, scallions, and basil. Blend well. Add the vinaigrette, and tosslightly.Gentlystirinthetomatoesandmozzarella.
PER SERVING: CALORIES 760; CALORIES FROM FAT 400; CALORIES FROM SATURATED FAT 90; PROTEIN 47 G;
CARBOHYDRATE44G;TOTALFAT44G;SATURATEDFAT11G;CHOLESTEROL250MG;SODIUM1,680MG;53%
CALORIESFROMFAT
Variation:Forasmokierflavor,useanoutdoorgrilltocookthesausageandredpepperbeforeaddingthemtothepasta.(Dicethepepperaftergrilling it whole for 1minute on each side.) For variety, try differentflavors of chicken sausage such as roasted garlic, smoked apple, orandouille.
SeitanLasagna
SERVES12
TheSeitanSauce1tablespoonoliveoil
½onion,chopped
2clovesgarlic,minced(1teaspoon)
1poundseitan,choppedcoarsely
⅛cupdriedoregano(or¼cupfreshoregano)
1sprigfreshrosemary,wholeonthestem
1(26-ounce)jarmarinarasauce;plusmoretoserveifdesired
½cupchoppedfreshbasil
12oven-readysheetsdriedlasagnapasta
4cupsgratedsoymozzarellacheese
½cupgratedsoyParmesancheese,plusmoretoserveifdesired
SEITAN, although it has an odd-sounding name, is one of the most
flavorful and versatile sources of nonmeat protein. Also called
wheat gluten or wheat meat, seitan was originally created by
Buddhist monks as a rich protein source (see “Whole Foods
Glossary”). In this lasagna it takes on the taste and feel of a
complexBolognesesauce.Ourrecipecalls forsoycheese,butyou
mayusedairycheeseifyouprefer.Tosavetime,we’vecalledfor
ready-to-bake lasagna sheets. You may cook dried lasagna pasta,
anduseitinstead.
TOPREPARETHESEITANSAUCEHeattheoliveoilinalargenonsticksaucepan over medium heat. Add the onion and garlic; sauté for 2minutes. Add the chopped seitan, and continue to sauté for 3 to 4minutes,untiltheseitanbeginstobrown.Addtheoreganoandrosemarystem, and sauté for 1 minute longer. Add the marinara sauce, andsimmerthesauceslowlyfor30minutes.Addthechoppedbasil,andstirwell.Removetherosemarysprig.Thesaucemaybemadeupto3dayspriortoassemblingthelasagna.To assemble the lasagna, in a 13 x 9 x 2-inch lasagna pan, spreadabout1cupofthesauceonthebottom.Lay4sheetsofthelasagnapastaacross thesauce—don’toverlapthem,as theyexpandquiteabitwhencooking.(Overlapslightlyifsubstitutingcookednoodles.)Spreadabout¾cupof theseitansauceevenlyover thepasta.Sprinkle1cupof soymozzarellacheeseoverthesauce.Repeatthisprocess2moretimesuntilallthepastasauceandcheeseisused.Makesurethetoplayerisspreadevenlywithsauceandcheese.Sprinkle the soy Parmesan cheese evenly over the surface of thelasagna. Cover the pan well with foil. Bake for 35 minutes, until thelasagnaiscookedandthepastaistender.Removethefoil,andcontinuetobake for an additional 10 to15minutes, until the cheese ismeltedand the surface is lightly browned. Allow the lasagna to stand for 15minutes before cutting it into squares. You may serve this dish withadditionalsauceandgratedsoyParmesancheese,ifdesired.
PER SERVING: CALORIES 190; CALORIES FROM FAT 30; CALORIES FROM SATURATED FAT 0; PROTEIN 15 G;
CARBOHYDRATE 28 G; TOTAL FAT 3.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 250 MG; 16%
CALORIESFROMFAT
Variation:Ifyoupreferalasagnawithchunkygardenvegetables,add2cups of chopped seasonal vegetables—like peppers, zucchini, yellowsquash,mushrooms, andbroccoli—alongwith the seitanwhenmakingthesauce.
B
GarlicSpinachStelliniPasta
SERVES4
1pounddriedstellinipasta
⅛cupoliveoil
4largeclovesgarlic,minced(2teaspoons)
12cupswashedanddriedspinach
1tablespoonlemonjuice
1teaspoonlemonpepper,ormoretotaste
Salttotaste
STELLINI pasta is star shaped. It works wonderfully with the barely
wiltedspinachinthisdish,whichmaybeservedasawarmsalad
or side dish. Kids love this dish, which may also be made with
alphabet letters providing more entertainment around the dinner
table.
ringalargepotofsaltedwatertoaboil.Addthepasta;cookuntilitisaldente,8to10minutes.Drainthepasta,andsetitaside.
Heat the olive oil in a very large sauté pan over lowheat. Add thegarlic,cookslowly,andstiroften,until thegarlic isgoldenbrownandnicelycaramelized,10to15minutes.Raisetheheattomedium,andaddthespinach.Cook,stirringconstantly,untilthespinachislightlywilted,30to60seconds.Addthelemonjuiceandthecookedpasta.Cookuntiljustheatedthrough.Tosswiththelemonpepperandseasonwiththesaltandadditionallemonpepperasdesired.
PER SERVING: CALORIES 490; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 15; PROTEIN 18 G;
CARBOHYDRATE 87 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0MG; SODIUM 1,250MG; 18%
CALORIESFROMFAT
SpinachMushroomLasagna
SERVES10
TheSpinachMixture3tablespoonscanolaoil
1½cupschoppedonion
3garliccloves,minced(1½teaspoons)
2cupsslicedwhitebuttonmushrooms
1½tablespoonstamari
½teaspoonsalt
¼teaspoonfreshlygroundpepper
1poundchoppedfrozenspinach,defrostedandmoisture
squeezedout
1pounddriedlasagnanoodles(semolina,spinach,orwhole
wheat)
1½to2cupspreparedmarinarasauce
2¼cupsricottacheese
6cupsgratedmozzarellacheese,dividedinfourparts
1½cupsgratedParmesancheese
Aclassiclasagnatakesanewturn,layeredwithsautéedspinachand
mushrooms.This recipemostly involvesbuilding,notcooking.To
makethiseveneasier,useno-cooklasagnanoodlesthatarereadily
available.
TO PREPARE THE SPINACHMIXTURE Heat the canola oil in a largesautépan.Addtheonionandgarlic,andcookovermediumheatuntilgolden brown, about 5 minutes. Add the mushrooms; sauté for 2minutes.Stir in the tamari, salt,andpepper,blendingwell.Mix in thespinach.Preheattheovento375°F.Bringalargepotofsaltedwatertoaboil.Add the lasagna noodles, and cook until they are al dente, 6 to 8minutes, or follow the directions on the package. Drain and run coldwater over the noodles to separate. (Skip this step if using no-cooklasagna noodles.) To assemble, spread about ½ cup of the marinarasauceina9x13-inchdishthat’satleast3inchesdeep.Topwithalayerofthelasagnanoodles,about¾cupofthericottacheese,about1½cupsofthemozzarellacheese,½cupoftheParmesancheese,andonethirdof the spinach mixture. Repeat with another ½ cup of the marinarasauce,alayeroflasagnanoodlesplacedintheoppositedirectionofthefirstlayer,¾cupofthericotta,1½cupsofthemozzarella,½cupoftheParmesan,andhalfoftheremainingspinachmushroommixture.Repeatwith a third layer, using 1½ cups of the mozzarella and the otherremainingingredients,endingwiththemarinarasauceontop.Bake in the oven for 30minutes. Top with the remaining 1½ cupsmozzarella,andbakefor5to8minutes,untilhotandbubbly.Allowthelasagnatosetfor15to20minutesbeforecuttingintosquares.
PER SERVING: CALORIES 550; CALORIES FROM FAT 240; CALORIES FROM SATURATED FAT 150; PROTEIN 38 G;
CARBOHYDRATE40G; TOTAL FAT27G; SATURATEDFAT17G;CHOLESTEROL75MG; SODIUM1,400MG; 44%
CALORIESFROMFAT
SavoryTomatoPestoPolenta
SERVES8
TheBasicPolenta2½cupswater,vegetablestock,ormilk
¾cupcornmeal(yelloworwhite)
¼cupmascarponeorcreamcheese(optional)
Vegetableoilforsprayingpan
TheSun-DriedTomatoPesto
1cupsun-driedtomatoes,reconstitutedinwarmwaterfor10to
15minutesandgentlysqueezeddry
½cupchoppedparsley
1teaspoonsalt
½teaspoonfreshlygroundpepper
2largeclovesgarlic,chopped
½cupoliveoil
½cupgratedParmesanorRomanocheese
TheBasilPesto
2cupsfreshbasilleaves
½cupchoppedparsley
1teaspoonsalt
½teaspoonfreshlygroundpepper
2largeclovesgarlic,chopped
½cupoliveoil
¼cuppinenutsorchoppedwalnuts
½cupgratedParmesanorRomanocheese
THISrainbow-huedrecipeconsistsofthreelayersofpolentathatlook
like the colors in the Italian flag when combined. Each flavored
layer of polenta—pesto, sun-dried tomato, and corn—has a
distinctive taste that complements the others well. Although this
lookslikealotofwork,it’smostlyassembling.Afterpreparingthe
polenta, layering is simple. This dish is extremely attractive and
makes an impressive entrée for family gatherings. Preparing the
polentainaSpringformpanmakesiteasytoremove.Serveaslice
of the tricolor polenta with a vegetable-or meat-based stew, a
marinarasauce,oragrilledpoultrydish.
TOPREPARETHEBASICPOLENTABringthewatertoaboilinalargesaucepan.Addingjustasmallamountatatime,graduallywhiskinthecornmeal.Continue cooking andwhiskingovermedium-lowheatuntilthe polenta is smooth and very thick, 8 to 10 minutes. If using themascarpone,additatthistime.Pourthemixtureintoa12x12-inchpansprayedwith vegetable oil. Allow the polenta to cool for 15minutes.Whilethemixtureiscooling,preparethepestos.TO PREPARE THE SUN-DRIED TOMATO PESTO Place thereconstitutedsun-driedtomatoes,parsley,salt,pepper,garlic,andoliveoilinthebowlofafoodprocessorfittedwithametalblade.Blenduntilsmooth, 2 to 3 minutes, scraping down the sides of the bowl asnecessary. Transfer the tomato mixture to a bowl, and stir in theParmesan cheese. (This pesto may be kept refrigerated in a tightlycoveredjarfor2to3weeks.)TOPREPARETHEBASILPESTOPlacethebasil,parsley,salt,pepper,garlic,oliveoil,andpinenutsinthebowlofa foodprocessor fittedwith ametal blade.Blenduntil smooth, 2 to3
minutes,scrapingdownthesidesofthebowlwhennecessary.Transferthebasilmixture toabowl,andstir in thecheese. (Thispestomaybekept refrigerated in a tightly covered jar for 2 to 3weeks.)When thebasic polenta has cooled, divide it into thirds, placing it in 3 separatebowls.Spraya9-inchSpringformpanwithvegetableoil,andspreadonethirdofthebasicpolentaintothepan.Placethepaninthefreezerfor10minutes.Addthesun-dried tomatopesto to thesecondbowlofbasicpolenta,stirring toendwell.Remove theSpringformpan from the freezer,andcarefully spread the sun-dried tomato pesto polenta mixture on top.Placethepaninthefreezerfor10minutes.Addthebasilpestotothethirdbowlofbasicpolenta,stirringtoblendwell.RemovetheSpringformpanfromthefreezer,andcarefullyspreadthebasilpestopolentamixtureontop.Refrigerateuntilfirm(overnightisbest).To serve, remove the outside of the Springform pan and cut thepolenta into edges. The polenta wedges may be served at roomtemperature or baked withmarinara and a sprinkling of Parmesan ormozzarellacheeseoverthetop.Youmayalsobrusholiveoilontochilledwedgesofpolentaandgrill themovercoalsor inagasbarbecueuntilgoldenbrown.
PER SERVING: CALORIES 400; CALORIES FROM FAT 320; CALORIES FROM SATURATED FAT 70; PROTEIN G;
CARBOHYDRATE 13 G; TOTAL FAT 35 G; SATURATED FAT 7 G; CHOLESTEROL 15 MG; SODIUM: 0 MG; 80%
CALORIESFROMFAT
CausaLimenawithTuna
SERVES6
Canolaorvegetableoilforsprayingpan
TheTunaSalad2(6-ounce)canswater-packedtuna,drainedwellandflaked
¼cupmayonnaise
1tablespoonlemonjuice
Saltandfreshlygroundpeppertotaste
TheMashedPotatoes4largeIdahopotatoes,peeled,boiled,andmashed(4cups)
¼cupplus2tablespoonsextra-virginoliveoil
⅛cuplemonjuice
1½teaspoonssalt
½teaspoonfreshlygroundpepper
1to2tablespoonsjalapeñopepper,minced
THIStraditionalPeruvianpotatotorte,withitslayeroftunasalad,is
eatenpredominantly in the summermonths. It’s easy to seewhy.
Outsideofcookingthepotatoes,whichmaybedoneuptotwodays
priortoserving,theremainderofpreparationismerelyassembling.
Thisdishisnormallymadewithasimpletunasalad—mashedtuna
mixedwithmayonnaise—butyoumayalsomakeitwithasalmon
orcrabmeatsalad.
Spray a 6-inch-wide, 3-inch-deep tart pan, spring-form pan, or other
appropriatemoldwithcanolaorvegetableoil.TOPREPARETHETUNASALADCombinethetuna,mayonnaise,
lemonjuice,andsaltandpepperinabowl,andmixwell.TOPREPARETHEMASHEDPOTATOESPlacethemashedpotatoesinamedium bowl, and add the olive oil, lemon juice, salt, pepper, andjalapeño.TO ASSEMBLE In another medium bowl, mix the eggs with themayonnaise,redonion,salt,andpepper.Takethetartpan,andmeasure1½ cups of the potatomixture into it, filling the bottom of themoldevenly. Top with 1½ cups of the tuna salad, patting it down gently.Sprinklewith⅛cupoftheolives.Addalayerofhalfoftheeggmixture,smoothly and evenly. Add another 1½ cups of the potatoes, and patdown.Addtheremainderofthetuna,andthentheolives.Topwiththerestoftheeggmixtureandtheremainderofthepotatomixture.Tampdownwiththebackofa largespoonuntil themixture is firmlyplacedwithin themold and smooth on top. Sprinklewith the peppers. Coverand refrigerateuntil firm, about3hours.To serve, cut intowedges toshowthecolorfullayersinside.
ToAssemble
4largeeggs,hard-boiledandminced
1tablespoonmayonnaise
2tablespoonsmincedredonion
½teaspoonsalt
¼teaspoonfreshlygroundpepper
½cuppittedandfinelychoppedKalamataolives
¼cupfinelymincedredpepper
¼cupfinelymincedgreenpepper
PER SERVING: CALORIES 470; CALORIES FROM FAT 260; CALORIES FROM SATURATED FAT 45; PROTEIN 22 G;
CARBOHYDRATE31G; TOTAL FAT29G; SATURATEDFAT5G; CHOLESTEROL155MG; SODIUM1,210MG; 55%
CALORIESFROMFAT
RecipeBonusThisattractivedishisperfectonabrunchordinnerbuffet—tryservingitonacakepedestalforaknockoutpresentation.
BowTieswithSmokedSalmon,Asparagus,andSpicyPistachios
SERVES4
TheSpicyPistachios¾cupshelledpistachios
1teaspooncanolaoil
Salttotaste
Pinchofcayennepepper
½poundfarfalle(bowtie)pasta
6to8stalksfreshasparagus,trimmedandcutinto2-inch
lengths
4ouncessmokedsalmon,cutintobite-sizepieces
Freshlygroundpeppertotaste
½cupchoppedfreshcilantro
1½tablespoonsextra-virginoliveoil
SMOKEDsalmonandpistachiossoundlikeanunlikelycouple,butthey
bondverywellinthisunusualpastadish.Thelightlysmokedflavor
ofthesalmonisoffsetbythemildsweetnessofpistachios.Thisdish
seems to jump off the plate because of the soft pink color of the
salmonandvividgreenof thepistachios.Thespicypistachiosare
anexcellentsnackservedontheirown.
TOPREPARETHESPICYPISTACHIOSPlace the pistachios and canola
oilinasautépanovermediumheat.Sauté,stirringconstantlyforabout1minute.Drainthenutsonpapertowelstoremoveexcessoil.Placethepistachiosinasmallbowlandsprinklethemlightlywiththesaltandapinch of cayenne pepper (or to taste). This can be done up to 2 daysbeforemakingthepasta.Bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor2 minutes before adding the asparagus. Cook the pasta until it is aldente, 5 to 6 minutes; at this point, the asparagus will be done, too.Drainthepastaandasparaguswellandplace ina largebowl.Addthesalmon,pepper,cilantro,spicypistachios,andoliveoil.Tosslightly,andservewarm.
PER SERVING: CALORIES 440; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 25; PROTEIN 20 G;
CARBOHYDRATE 51 G; TOTAL FAT 20 G; SATURATED FAT 2.5 G; CHOLESTEROL 5 MG; SODIUM 820 MG; 41%
CALORIESFROMFAT
SouthwestKingRanchCasserole
SERVES8
TheMexicanChickenFilling3tablespoonscanolaoil
1½cupsdicedyellowonions
2clovesgarlic,minced(1teaspoon)
2teaspoonspaprika
1teaspooncumin
½teaspooncoarselygroundblackpepper
1teaspoonsalt
3cupsshreddedcookedbonelesschicken
½cupchoppedfreshcilantro
TheCasserole2cupsgratedMontereyJackcheese
1cupgratedcheddarcheese
2cupsbottledtomatillosauce
8corntortillas
1½cupssourcream
½cupchoppedgreenchilies,drained
THEY don’t call this the king for nothing. It’s like a lasagna gone
completely Tex-Mex. Corn tortillas act like pasta sheets layered
between mild green chilies and spicy shredded chicken. It’s
preferabletomakethiscasseroleatleastoneanduptothreedays
beforeservingsotheflavorsmaymingle.Italsoallowsthedishto
setupandmakesslicingeasy.Garnishservingswithasmalldollop
ofsourcreamandasprigoffreshcilantro.
TO PREPARE THE MEXICAN CHICKEN FILLING Preheat the oven to350°F.Heatthecanolaoilovermedium-highheatinalargesautépan.Addthe onions, and cook them until they are translucent, 2 to 3minutes.Blend in the garlic, paprika, cumin, black pepper, and salt. Add thechicken, and heat through. Remove the pan from the heat; stir in thecilantro.TOPREPARETHECASSEROLEInasmallbowl,combinethecheeses.Onthebottomofan8x8½-inchpanatleast2inchesdeep,spread1cupofthetomatillosauce.Topwith4tortillas,overlappingasnecessary.Spreadhalf thesourcreamevenlyover the tortillas.Add½cupof theremainingtomatillosauce,1½cupsof thechickenfilling,1cupof thecheesemixture,andonehalfofthegreenchilies.Topwith4moretortillas,theremainderofthesourcream,tomatillosauce, and chicken filling, 1 cup of the cheese mixture, and theremaininggreenchilies.Endwith1cupofthecheesemixturesprinkledon top. Bake for about 25 minutes, or until hot and bubbly on thesurface.
PER SERVING: CALORIES 410; CALORIES FROM FAT 230; CALORIES FROM SATURATED FAT 110; PROTEIN 28 G;
CARBOHYDRATE 16 G; TOTAL FAT 26 G; SATURATED FAT 12 G; CHOLESTEROL 85 MG; SODIUM 550 MG; 56%
CALORIESFROMFAT
Recipe Bonus For the simplest preparation, use leftover ready-made rotisseriechicken.
PadThai
SERVES6
½poundflatricenoodlesormungbeannoodles
½cupcanolaoil
3clovesgarlic,minced(1½teaspoons)
2teaspoonsredchilipaste
1teaspoonsugar
3tablespoonsThaifishsauce
½cupwater
2largeeggs,beaten
¼cupthinlyslicedscallions
½cupsnowpeas,stringsremovedandfinelyjulienned
1½cupsfreshbeansprouts
¼teaspooncrushedredchiliflakes
1tablespoonlimejuice
3tablespoonschoppedfreshcilantro
¼cupfinelychoppeddryroastedpeanuts
RICE noodle pasta has a texture that’s entirely different from its
traditional wheat-based counterpart. The mild noodles provide a
perfectbackground forpungentAsian fish sauce, fierychilipaste,
and crisp juicy vegetables. Be sure not to overcook the noodles;
B
they’ll get mushy and lose their silken texture. Peanuts are a
traditionalgarnish.
ringalargepotofwatertoaboil,addthenoddles,andcookjustuntilthewaterreturnstoaboil.Removethenoodlesimmediately,
anddrainthem.Rinseinice-coldwatertostopthenoodlesfromcookingfurther.Heatthecanolaoil inawokorlargesautépan.Addthegarlic,chilipaste,sugar,fishsauce,andwater.Cookfor1to2minutes,untilslightlythickened. Add the beaten eggs, stirring constantly, until the eggs aresoftset.Add the noodles to the pan with the chili paste mixture, toss, andsautéfor3to4minutesovermedium-highheat.Addthescallions,snowpeas,beansprouts,redchiliflakes,andlimejuice.Tosstomixwellandheat through, about 1minute. Place on a servingplatter, and sprinklewiththecilantroandpeanuts.
PER SERVING: CALORIES 280: CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 20; PROTEIN 7 G;
CARBOHYDRATE 13 G; TOTAL FAT 23 G; SATURATED FAT 2.5 G; CHOLESTEROL 75MG; SODIUM 710MG; 75%
CALORIESFROMFAT
BURGER BASICS SPINACH, GARLIC, AND ROSEMARYGRIDDLECAKES “FEELYOUROATS”BURGERS COUSCOUSCAKESWITHMINTANDREDPEPPER PORTOBELLOBURGERS NOTYOURGRANDMOTHER’S VEGETABLE LATKES RISOTTO CAKES MILLETANDYAMBURGERS QUINOAVEGETABLECAKES SPICYSMASHEDPOTATOPATTIES TERIYAKITURKEYBURGERSWITHGREENONIONANDGINGER THAIFISHCAKES CAJUNSEAFOODCAKES GREEKBEEFMEATBALLS
withallthetrimmings,toppingafreshlybakedbunisperhapsasclosetoanationaldishasAmericahas.For thoseofusgivinguporcuttingbackonmeat,thehamburgerpresentsamajorstumblingblock.Manyofuscraveaburgermadewithpoultry,seafood,grains,orlegumes,butwedon’twant to sacrifice taste and texture, themain criteria for a greatburger-eating experience. Burgers, patties, and griddlecakesmust holdtogether, which is easy when making beef or poultry burgers, but itbecomesmoreelusivewhenworkingwithgrains,seafood,vegetables,orlegumesthattendtobemushyorsofttothebite.Thenaturalfatcontentin red meat or poultry also helps contain the shape of a traditionalburger,andthelackofitmustbecompensatedforwhenworkingwithalternativeingredients.The terminology of burgers, patties, and griddlecakes is somewhat
interchangeable.Griddlecakesareusuallytheflattestof thethree,withthe most surface area to brown—our Spinach, Garlic, and RosemaryGriddlecakesareagoodexample.Pattiesareusuallyabit thicker, likethe Cajun Seafood Cakes, and have a moist center. Burgers are whatmostofusgrewupwithonourdinnertablesandinourbackyards.Theserecipessizzlewith innovativeflavors,makingthemperfect for
today’sdinnertable.Alltheburgersmaybeeatenonabunorbeservedasentrees,setalongsideagraindishormashedpotatoesorperchedonabedofbraisedgreens.
BurgerBasics
Scoopburgermixtureswithan icecreamscoop tomakesure
eachburgerisauniformsize.
Wetyourhandswithcoolwater.Thiswillpreventtheburger
mixturefromstickingtoyourhands.
Whencookingtheformedburgers,makesuretheoilishotand
turn theburgers onlyonce to keep their shape,using awide
spatula.
Spinach,Garlic,andRosemaryGriddlecakes
MAKES10(8-OUNCE)CAKES
1poundIdahoorYukonGoldpotatoes,peeledandcutinto
largepieces
⅛cupoliveoil
1mediumonion,minced
2clovesgarlic,minced(1teaspoon)
1tablespoonmincedfreshrosemary
1poundfrozenchoppedspinach,thawed,drained,and
squeezeddry
1cupcrumbledfetacheese
½cupgratedParmesancheese
1largeegg
2teaspoonsdriedoregano
2teaspoonssalt,ortotaste
1teaspoonfreshlygroundpepper
1cupdriedbreadcrumbs
Marinarasauce(orotherfavoritesauce)toserve
WITH a mild background of spinach, the aromatic fresh rosemary
shinesinthisrecipe.Mashedpotatoesimpartacomfortingtexture
tothesegriddlecakesandthesharpfetacheeseaddsapleasingbite.
Youmaymake these cakes without the feta and Parmesan for a
nondairy version. Use an equivalent amount of natural egg
Psubstituteasthebindingingredientinsteadofeggs.
reheattheovento375°F.Coverthepotatoeswithcoldwaterandbringtoaboil.Simmer
uncovered for 12 to 15minutes, until tender. Drain andmash lightlywith a fork or potatomasher. Heat 1 tablespoon of the olive oil in alarge nonstick pan, and sauté the onion, garlic, and rosemary for 2minutes,untiltheonionissoftened.Addthespinachtothevegetables.Combinethesautéedvegetables,cookedpotatoes,fetacheese,Parmesancheese,egg,oregano,salt,pepper,andbreadcrumbsinalargebowlandmixwell.Using an 8-ounce scoop as a measure, form the mixture into 10griddlecakes.Heattheremaining1tablespoonoliveoilinalargesautépan. Sauté thegriddlecakesuntil goldenbrownonboth sides, about2minutesperside.Placethegriddlecakesonabakingpanintheovenfor10minutestocookthrough.Servewithmarinaraoryourfavoritesauce.
PER SERVING: CALORIES 200; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 35; PROTEIN 9 G;
CARBOHYDRATE 22 G; TOTAL FAT 9 G; SATURATED FAT 4 G; CHOLESTEROL 40 MG; SODIUM 780 MG; 40%
CALORIESFROMFAT
TipfromtheTeam:Whenyou’refryingfoodswithoutathermometertocheckthetemperatureoftheoil,drizzleapinchofflourintoit—theoilisreadyforfryingiftheflour“sizzles”!
“FeelYourOats”Burgers
MAKES8(8-OUNCE)BURGERS
4½cupswater
½cuptamari
4½cupsrolledoats,plusextraforsprinkling
¼cupoliveoil
1teaspooncanolaoil
2clovesgarlic,minced(1teaspoon)
1mediumredpepper,seededanddiced
2largeonions,diced
2largecarrots,grated
1teaspoondriedbasil(or1tablespoonfreshbasil)
1teaspoondriedoregano(or1tablespoonfreshoregano)
Vegetableoilforsprayingburgers
THESEareprobablythemostunusualgrain-basedburgersduetothe
soft texture and earthy flavor of rolled oats. As the oat mixture
cools down, it hardens and forms a soft shell for the chopped,
sautéed vegetables. Its pleasant running into a tidbit of sweet
pepper or onion as you devour these. You can add any chopped
seasonal vegetables to the oat mixture. Feel creative? Stuff the
burger mixture into a portobello mushroom cap or shiitake
mushroom. Try a warm oat burger over a field green salad, or
Psmotheritwithsautéedmushroomsandonions.
reheat the oven to 400°F. In a large sauce pot, bring the water,tamari,oats,andoliveoiltoaboil;simmerfor12minutesoverlow
heatwhilestirringfrequently,untilaverythickmixtureforms.Removefromtheheat.Heatthecanolaoilinanonsticksautépanovermediumheat,andcookthegarlic,pepper,onions,carrots,basil,andoreganoforabout2minutes,oruntilsoft—foldthisintotheoatmixtureandallowittocool.Usingan8-ouncescoopasameasure,forminto8burgers1inchthick,andplaceonabakingpanlinedwithparchmentpaper.Flattenthetopsofeachburgerslightlywithaspatula,andsprinkleeachwithabout1 teaspoon raw oats. Spray the burgers lightlywith the vegetable oil,andbakefor20minutes,untilgoldenbrown.
PER SERVING: CALORIES 290; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 15; PROTEIN 10 G;
CARBOHYDRATE 41 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0MG; SODIUM 1,020MG; 31%
CALORIESFROMFAT
CouscousCakeswithMintandRedPepper
MAKES10(8-OUNCE)CAKES
1½cupsdriedcouscous
⅛cupplus1tablespoonoliveoil
2cupswater
½cupmincedredpepper
½cupmincedgreenpepper
1mediumonion,minced
3clovesgarlic,minced(1½teaspoons)
1teaspoonlemonpepper
1teaspoondriedItalianherbs
¼cupmincedfreshmintleaves
¼cupunbleachedall-purposeflour
2largeeggs
1cupcrumbledfetacheese(4ounces)
½cupfrozenpeas,thawed
1teaspoonsalt,ortotaste
1cupyellowcornmeal
Vegetableoroliveoilforsprayingpan
COUSCOUS,astapleofNorthAfricancuisine,isactuallyatinygrainof
semolina,whichhelps this cakehold together. Plumped couscous
forms a crunchy golden crust on the surfacewith amoist center
Punderneath.
lace the couscous, 1 tablespoon of the olive oil, and water in alargesaucepot,bringtoaboil,stirwell,andremovethepotfrom
theheat.Cover the couscous tightly andallow it to reconstitute for atleast15to20minutes.Heat the rest of the olive oil in a large sauté pan, add the peppers,onion, garlic, lemon pepper, and Italian herbs, and sauté for 4 to 5minutes,until tenderandlightlybrowned.Placethemixtureina largebowl.Add theplumpedcouscous,mint, flour, andeggs;mixwell.Themixture should stick togetherwhen pressedwith the back of a spoon.Stirinthefetacheeseandpeas.Seasonwiththesalt.Refrigerate the mixture for at least 30 minutes before forming intocakes.Preheattheovento325°F.Usingan8-ouncescoopasameasure,form themixture into10 (½-inch-thick) slightly flattened cakes.Whenreadytocook,lightlydustthecakeswiththecornmeal.Spraytheoilinalargenonsticksautépan.Lightlybrownthecakes,about2minutesperside,andthentransferthemtoalargebakingpan.Bakeintheovenfor5to8minutes.
PER SERVING: CALORIES 290; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 40; PROTEIN 8 G;
CARBOHYDRATE 27 G; TOTAL FAT 17 G; SATURATED FAT 4 G; CHOLESTEROL 55 MG; SODIUM 380 MG; 52%
CALORIESFROMFAT
Variation: Use ¾ cup grated mozzarella cheese and ¼ cup gratedParmesancheeseinplaceofthefetacheese.
PortobelloBurgers
MAKES8(4-OUNCE)BURGERS
2largeportobellomushroomcaps,cutintochunks
2cupsbuttonmushrooms,trimmed
1tablespoonoliveoil
1largeonion,chopped
1smallcarrot,grated
2clovesgarlic
1cuprawcashews
⅓cupsunflowerseeds
⅓cupwhitemiso
2teaspoonslemonjuice
1tablespoonsherry
½teaspoonfreshlygroundpepper
1cupcookedshort-grainbrownrice
1cupdriedbreadcrumbs
Vegetableoroliveoilforgreasingpan
PORTOBELLOmushrooms,mellowwhitemiso,andpuréednutsgivethis
star-statusburgera rich, earthy flavor.Portobelloburgers relyon
thestarch fromshort-grainbrownrice tokeep their shape,which
pairswellwith the rawnuts.Try thisburgeron sourdoughbread
withsautéedonions to spoonon top—it’sworth theeffort.Adda
Psliceofgoatcheesetoplacethisintheburgerhalloffame.
ulse the portobello and buttonmushrooms in the bowl of a foodprocessorfittedwithametalbladeuntilcoarselychopped.Heatthe
olive oil, and sauté themushrooms, onion, carrot, and garlic until thevegetablesarewilted,2to3minutes.Placethemushroommixtureinalargebowl.Inthebowlofthesameprocessorfittedwithametalblade,combine the cashews, sunflower seeds,miso, lemon juice, sherry, andpepper tomakea lightpaste.Add this to themushrooms in thebowl.Addthericeandbreadcrumbs;blendalltheingredientstogether.Although you may make the burgers now, it’s best to allow themixturetostandforatleast6hoursintherefrigerator—theywillholdtheirshapebetter.Whenreadytocook,preheattheovento375°RUsean icecreamscooporother4-ouncescooptoplace8roundedballsofthemixtureonto a lightly greasedbakingpan, at least 4 inches apart.Lightlypress the scoopedmixture and flatten it to forma1-inch-thickburger.Bakeonthemiddlerackintheovenfor25to30minutes,untilgoldenbrown.Or youmay lightly sauté theburgers in2 teaspoonsofoliveoilinanonsticksautépanonmediumheatfor3to5minutesperside,untilgoldenbrown.
PER SERVING: CALORIES 420; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 35; PROTEIN 13 G;
CARBOHYDRATE 46 G; TOTAL FAT 22 G; SATURATED FAT 4 G; CHOLESTEROL 0 MG; SODIUM 460 MG; 48%
CALORIESFROMFAT
P
NotYourGrandmother’sVegetableLatkes
MAKES8EXTRA-LARGELATKES
2largerussetpotatoes,peeled
1largeonion
1largecarrot
1mediumyellowsquash
1mediumzucchini
1cupunbleachedall-purposeflour
1teaspoonsalt
2½teaspoonsbakingpowder
1teaspoonfreshlygroundpepper
2largeeggs
Canolaoilforbrushingtopsoflatkes
GRANDMOTHERS might think our vegetable griddlecakes aren’t
traditional latkes. They’re right. The confetti of shredded carrot,
yellowsquash,andzucchinicontributes lotsofeyeappealaswell
as enhances the flavor of the traditional grated-potatoes version.
Ourlatkesarealsobakedinahotovenuntilcrispy,notpan-friedin
oil. Serve these with plain yogurt, raita, marinara sauce, or
cinnamon-spikedapplesauce.
reheattheovento425°F.Grate the potatoes into a large bowl. Cover the potatoes with
cold water so they won’t brown. Into another bowl, grate the onion,
carrot,yellowsquash,andzucchini.Drain thepotatoeswell,andpressout the excess moisture in a colander. Combine the potatoes and thegrated onion, carrot, yellow squash, and zucchini. Add the flour, salt,bakingpowder,pepper,andeggs,andmixwell.Usingan8-ouncescoopasameasure (seeNote), form themixture into8 (½-inch-thick) roundpancakesabout4inchesacrossthetop.Placeonabakingpanlinedwithparchment paper. Brush or spray the tops lightly with the canola oil.Bakeintheovenfor20minutes,untilgoldenbrownandcrispy.
NOTE:Youmayusethelidofalargejartoformthepancakes.Linethelidwithplasticwrapandpressthevegetablemixtureinuntilapancakeisformed.Unmoldonthebakingpan.
PER SERVING: CALORIES 150; CALORIES FROM FAT 30; CALORIES FROM SATURATED FAT 5; PROTEIN 5 G;
CARBOHYDRATE 26 G; TOTAL FAT 3 G; SATURATED FAT 0.5 G; CHOLESTEROL 55 MG; SODIUM 410 MG; 20%
CALORIESFROMFAT
TipfromtheTeam:Whenyou’refryingVegetableLatkes(oranythingelseinoil),fillapieplatewithwhitevinegar,setitonacounterundisturbedfor8to10hours,andanyunpleasantodorswillvanish!
RisottoCakes
MAKES14(4-INCH)CAKES
1tablespoonbutteroroliveoil
1smallonion,minced
1smallcarrot,minced
2clovesgarlic,minced(1teaspoon)
1teaspoondriedthyme,or1tablespoonfresh
1cuparboriorice
½cupdrywhitewine
2cupsvegetablestockorwater,plusmoreasneeded
1teaspoonsalt
½teaspoonfreshlygroundpepper
¼cupchoppedzucchini
¼cupfrozenpeas,thawed
½cupfrozencorn,thawed
½cupgratedmozzarellacheese
½cupgratedprovolonecheese
½plus¼cupgratedParmesancheese
⅛cupchoppedparsley
1tablespoonchoppedfreshbasil
2scallions,chopped
ALTHOUGH these cakes contain a long list of ingredients, this is a
simplerecipetomake.Arboriorice,ashort-grainvarietygrownin
M
Italyandusedtomakeclassicrisotto,isdeliciouslycreamybecause
ofitshighstarchcontent.Thesecakesoffercomfortingtexturewith
contrasting smallnuggetsof sweetpeas, corn, and squash. Italian
cheeses round out the flavor. Little silver-dollar versions of the
risottocakesmakegreatappetizersforparties.
eltthebutterinalargeskillet.Addtheonion,carrot,garlic,andthyme,andsautéfor3minutes.Addthearboriorice,andsauté
for3minutes to coat the rice, stirringoccasionally.Add thewine; stiruntil thewine is absorbed. Add the vegetable stock, salt, and pepper.Turnthetemperaturedown;covertheskilletandsimmerfor25minutes,stirring frequently. Check the tenderness of the grain—it should be aldente.Ifnecessary,addmorestockandcontinuetocookuntiltheliquidisabsorbedandthericeistender.Preheattheovento375°F.Add the zucchini, peas, corn, mozzarella cheese, provolone cheese,and the ¼ cup Parmesan cheese; stir well. Remove the pan from theheat. Add the parsley, basil, and scallions. Using a 4-ounce scoop tomeasure,formthemixtureinto14(1-inch-thick)patties,andplaceonaparchment-linedbakingpan.Dustthesurfaceofeachcakeevenlywiththe remaining½cupParmesan cheese.Bake in theoven for about25minutes,oruntilgoldenbrown.
PER SERVING: CALORIES 150; CALORIES FROM FAT 50; CALORIES FROM SATURATED FAT 25; PROTEIN 7 G;
CARBOHYDRATE 15 G; TOTAL FAT 6 G; SATURATED FAT 3 G; CHOLESTEROL 10 MG; SODIUM 350 MG; 33%
CALORIESFROMFAT
QuinoaVegetableCakes
MAKES6(8-OUNCE)BURGERS
1cupdriedquinoa
2cupswater
1tablespooncornoroliveoil
1smallonion,finelychopped
2smallcarrots,grated
1smallzucchini,grated
1(10-ounce)packagefrozenchoppedspinach,thawedand
squeezeddry
⅛cupunbleachedall-purposeflour
½teaspoonbakingpowder
1tablespoonplainyogurt
⅛cuptahini
2teaspoonssalt
1teaspoonfreshlygroundpepper
⅛cupchoppedfreshdill
2teaspoonslemonjuice
2teaspoonsdriedItalianherbs
Canolaoroliveoilforsprayingorbrushingparchmentpaper
THEdelicate,butteryflavorofquinoapairswellwithsweetnuggets
of tendervegetables.Oven-roasting these cakesenhancesquinoa’s
nutty qualities and forms a golden crust. You’ll love theway the
Psmallkernelspoppleasantlyinyourmouth.
lacethequinoa,water,andcornoilinalargesaucepot,andbringit to a boil. Lower to a simmer, and cook the quinoa, covered,
stirring occasionally for 20 minutes, until tender and all the liquid isabsorbed.Coolthequinoa.Preheattheovento400°FPlacethecookedquinoaintoalargebowlwiththeonion,carrots,zucchini,spinach,flour,bakingpowder,yogurt,tahini,salt,pepper,dill,lemonjuice,andItalianherbs,andmixwell.Lineabakingpanwithparchmentpaper.Lightlyoilthepaper.Usingan 8-ounce scoop tomeasure, place the scooped grainmixture on thepaperandpressdown lightly to form6 (1-inch-thick)patties.Bake forabout20minutes,oruntillightlybrowned.
PER SERVING: CALORIES 230; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 10; PROTEIN 8 G;
CARBOHYDRATE33G;TOTALFAT7G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM790MG;26%CALORIES
FROMFAT
SpicySmashedPotatoPatties
MAKES12PATTIES
3poundsrussetpotatoes
⅛cupcanolaoil
1mediumredonion,minced
3clovesgarlic,minced(1½teaspoons)
3tablespoonsmincedfreshginger
1jalapeñopepper,seededandminced
1½teaspoonsgarammasala
1½teaspoonscurrypowder
1½teaspoonscumin
½teaspoonturmeric
3tablespoonsmincedfreshcilantro
⅛cuplemonjuice
1½teaspoonssalt
Freshlygroundpeppertotaste
SMASHED potatoes may be quiet and unassuming, but not in this
recipe. Cooked potatoes are a perfectmedium for the thundering
flavorsofgarlic,ginger,jalapeño,andIndiangarammasalaspices.
Thepotatoesabsorbtheflavorsanddistributetheseboldtastesina
harmoniousway.Turmerichasbeenusedincookingsince600B.c.,
and in biblical times it was used as a perfume base and dyeing
agent for clothing. It’s what gives American mustard its bright
P
yellow hue. Here it gives our patties a vibrant color and adds
aromaticqualitiestothisexoticoffering.
eelanddicethepotatoes.Simmertheminwatertocoveruntilfullycooked,about15minutes. Inasmall skillet,heat1 tablespoonof
thecanolaoil,andsautétheonion,garlic,ginger,andjalapeñopepperuntil the onion is translucent. Add the garam masala, curry powder,cumin,andturmeric;sautéforhalfaminute,andremovethespicesfromthe heat. Add the potatoes, andmash togetherwell. Add the cilantro,lemonjuice,salt,andpepper;combinewell.Shapethepotatomixtureinto12(2-inch-thick)patties;refrigeratethepattiesforatleast1hour.Heattheremaining1tablespooncanolaoilinalargeskilletoverhighheat.Theoilshouldbehotenoughthatabeadofwater sizzles loudlywhendropped into it.Place thepatties into theoilandcookoverhighheatuntiladeepgoldenbrowncrustforms,about3minutes.Turn thepattiesoverandcook foranother3minutes,untilyouhaveadeepgoldenbrowncrustonbothsides.
PER SERVING: CALORIES 130; CALORIES FROM FAT 25; CALORIES FROM SATURATED FAT 0; PROTEIN 2 G;
CARBOHYDRATE 25 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 240 MG; 19%
CALORIESFROMFAT
MilletandYamBurgers
MAKES6(8-OUNCE)PATTIES
1cupdriedmillet
1largeyam,peeledandchopped
3cupswater
1cupcookedchickpeas
⅛cupshoyuortamari
1teaspoonoliveoil
1mediumcarrot,grated
½cupsunflowerseeds
1teaspooncumin
1teaspooncoriander
1teaspoongroundfennelseeds
½teaspoonfreshlygroundpepper
¼teaspooncayennepepper
1tablespoonpotatostarchorcornstarch
⅛cupparsley
Vegetableoroliveoiltosprayonburgers
ALTHOUGHmillet isgrownprimarilyasbird feed inourcountry, this
protein-richcerealgrasshasbeenastaple foodinAsiaandAfrica
forcenturies,whereit’straditionallyusedtomakepuddings,pilafs,
andbreads.Millet,with its verymild flavor andpleasant buttery
aftertaste,combineswellwithyams.Cookmilletthesamewayyou
P
cook rice.When the yams begin to caramelize, they enhance the
elegant flavor of the millet. This natural combination belongs
togetherinaburger.
reheattheovento400°F.Rinsethemilletinafinesieve.Placeinasauce pot over medium heat with the yam and water. Simmer
coveredforabout30minutes,oruntilboththemilletandtheyamaresoft and the liquidhas cookedout. Place in a large bowl and add thechickpeas;mashtogetherwiththebackofalargespoon.Addtheshoyuor tamari, olive oil, carrot, sunflower seeds, cumin, coriander, fennel,pepper,cayenne,potatostarch,andparsley;blendwell.Usingan8-ouncescoop,formthemixtureinto6pattiesandplaceonabakingpanlinedwithparchmentpaper.Spraylightlywithvegetableoroliveoil.Bakeintheovenfor20minutes,untilgoldenbrown.
PER SERVING: CALORIES 230; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 10; PROTEIN 7 G;
CARBOHYDRATE34G;TOTALFAT9G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM440MG;35%CALORIES
FROMFAT
P
TeriyakiTurkeyBurgerswithGreenOnionandGinger
MAKES6(8OUNCE)BURGERS
poundgroundturkey
scallions,thinlysliced
largecarrot,grated
(8-ounce)canwaterchestnuts,drainedandfinelychopped
clovesgarlic,minced(1teaspoon)
teaspoonstoastedsesameoil
1⅛cuptamari
1½tablespoonbottledSzechwansauce
quarter-sizeslicesfreshginger,grated
cupdriedbreadcrumbs
¼cupwhitesesameseeds
¼cupblacksesameseeds
THESEburgersarelighterandleanerthanonesmadewithbeef,and
theypossessalivelyAsianflavorrichwithgreenonion(scallions),
ginger,soy,andsesame.Thewaterchestnutsaddtexturalcontrast
andmoisturetotheturkey,whichcansometimesbedry.Trythese
burgers on a bun with Japanese Kale Salad with Shiitake
MushroomsandCreamyPeanutSauce.
reheat the oven to 375°F. In a large bowl, combine the turkey,scallions, carrot, water chestnuts, garlic, sesame oil, tamari,
Szechwansauce,ginger,andbreadcrumbsuntilwellblended.Usingan
8-ounce scoop, form into 6 (1-inch-thick) patties, and place on aparchment-paper-lined sheet pan. Flatten the tops of the patties bypressing lightly with a cookie sheet. In a shallow bowl, combine thewhiteandblacksesameseedsandcoateachburgerwithamixtureofthemixedseeds.Bake in theoven for20minutes,until goldenbrownon theoutsideandcookedthrough.
NOTE:Toformtheburgerseasily,useascrewtopfromalargejar3to4inchesindiameter.Linethetopwithplasticwrapandpresstheburgermixtureintoit,formingaperfectburger.
PER SERVING: CALORIES 300; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 20; PROTEIN 20 G;
CARBOHYDRATE 23 G; TOTAL FAT 14 G; SATURATED FAT 2 G; CHOLESTEROL 60 MG; SODIUM 600 MG; 43%
CALORIESFROMFAT
Variation: Brush with our Triple Citrus Teriyaki Marinade or yourfavoritebottledteriyakisauce,andbroilfor5minutes,untilglazedandgoldenbrown.Youmayalsocooktheseburgersonagrillwithexcellentresults,orseartheminacast-ironskillet,andfinishcookingthemintheoven.
CajunSeafoodCakes
MAKES10(8-OUNCE)PATTIES
1poundIdahopotatoes,peeledandcutinto2-inchdice
½cupplus1tablespooncanolaoil
1largeonion,minced
3clovesgarlic,minced(1½teaspoons)
¼cupthinlyslicedcelery
2teaspoonsCajunspices
1tablespoondriedItalianherbs
1poundassortedfishfillets,cookedandflaked
¼poundsmallshrimp,cooked
¼poundbayorseascallops,cooked
2cupschoppedfreshparsley,divided
4cupsdriedbreadcrumbs,divided
2teaspoonssalt,ortotaste
1teaspoonfreshlygroundpepper
⅛cupSzechwansauce
2teaspoonslemonjuice
CreoleRemouladeSaucetoserve
ANY fish variety works well in this recipe. The fish, shrimp, and
scallopsmaybe steamed,broiled,orplaced ina saucepanwitha
bitofwaterandwhitewine,covered,andcookedslowlyforabout
10 minutes, until opaque and cooked through. You may also
C
substitutecannedtunaorsplurgewithfreshcrabinthisrecipe. If
youprefer,make these cakeswithout shellfish.Tryoneonabun
withCreoleRemouladeSauceorrestingagainstabedofpastawith
marinarasauce.
over the potatoes with cold water and bring to a boil. Simmeruncovered for 12 to 15 minutes, until tender. Drain and mash
lightlywithaforkorpotatomasher.Preheat theoven to375°F. In anonstickpan,heat the1 tablespooncanola oil over medium heat. Sauté the onion, garlic, celery, Cajunspices,and Italianherbs for2minutes,until lightlybrowned.Cool theonionmixtureslightly.Placethefishalongwiththeshrimpandscallopsina largebowl,andadd theonionmixture,cookedpotatoes,1cupofthe parsley, 1 cup of the bread crumbs, salt, pepper, Szechwan sauce,and lemon juice. Mix the remaining 3 cups bread crumbs and theremaining1cupparsleytogetherinashallowbowl.Usingan8-ounce scoopasameasure, form themixture into10 (½-inch-thick) slightly flattened cakes. Dredge each in the bread crumbmixture,gentlypressingthecrumbsontotheoutsideofthecakes.Heatsomeoftheremaining½cupcanolaoilinalargesautépan.Sautéthecakes in theoil for2minutesoneach side,until the cakesaregoldenbrown.Besuretochangetheoilinthepanifitgetstoodark.Place the browned seafood cakes on a sheet pan in the oven for 15minutes, until the cakes are cooked through. Serve with the CreoleRemouladeSauce.
PER SERVING: CALORIES 400; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 15; PROTEIN 23 G;
CARBOHYDRATE 45 G; TOTAL FAT 14 G; SATURATED FAT 1.5 G; CHOLESTEROL 50MG; SODIUM 970MG; 32%
CALORIESFROMFAT
ThaiFishCakes
MAKES8(4-OUNCE)CAKES
1poundcodorothermildfirmwhitefishfillets,suchastilapia
2teaspoonsThairedcurrypaste
2teaspoonsThaifishsauce
⅛cupcornstarch
1largeegg
4teaspoonslimejuice
½jalapeñopepper,seeded
2scallions,minced
¼poundgreenbeans,thinlyslicedonanangle
⅓cupchoppedfreshcilantro
½cupcanolaoil
THIS is our interpretation of a classic Thai appetizer. Try using a
fleshy,white-meatfishlikecodortilapia.Thesecakesareabitsoft
when raw, and so need extra carewhen handling, but develop a
silky smooth texture that allows the intense Thai chili paste, tart
limejuice,andcilantrotoringthrough.Fishsauce(callednampia),
made with salted fermented fish, is a widely used pungent
condiment in many Southeast Asian cultures. Serve with Creamy
PeanutSauceorTikkaSaladDressing.
reheat the oven to 375°F. Place the fish, curry paste, fish sauce,cornstarch,egg,limejuice,andjalapeñointhebowlofafoodprocessor
Pfittedwithametalblade.Processuntilwellcombined.Placethemixture
in a bowl. Mix in the scallions, green beans, and cilantro, andcombinewelluntilasmoothmixtureisformed.
Heatthecanolaoilinalargenonstickskillet.Usinga4-ouncescooptomeasure, shape the paste into 8 (¼-inch-thick) cakes. Pan-sauté eachcakeforabout2minutesoneachside,oruntilgoldenbrown.Transferthecakestoasheetpan,andplaceinthecenteroftheoven.Bakefor10minutes,untilthecakesarecookedthrough.
PER SERVING: CALORIES 210; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 10; PROTEIN 14 G;
CARBOHYDRATE 4 G; TOTAL FAT 15 G; SATURATED FAT 1.5 G; CHOLESTEROL 60 MG; SODIUM 170 MG; 62%
CALORIESFROMFAT
P
GreekBeefMeatballs
MAKES16(2-OUNCE)MEATBALLS
1poundleangroundbeef
⅛cupchoppedfreshoregano,leavesonly
⅛cupchoppedfreshmint,leavesonly
½cupfinelymincedparsley
3clovesgarlic,minced(1½teaspoons)
1(12-ounce)jarroastedredpeppers,drained,patteddry,and
chopped
2teaspoonslemonpepper
2teaspoonssalt
1cupcrumbledfetacheese
2teaspoonslemonjuice
THESE aren’t actually burgers, but rather well-rounded distant
cousins.Basedupon thehallmarks ofGreek cooking—roasted red
pepper, freshmint,oregano,and fetacheese—thesemeatballsare
soresonantinflavorthatyoumayservethemintheirownjuicesor
withyourchoiceofmarinarasauce,mushroompangravy,oreven
CucumberRaita. Try serving these on a nest ofwarm orzo pasta
withextra-virginoliveoilandasqueezeoflemon.
reheat the oven to 350°F. Mix the ground beef, oregano, mint,parsley, garlic, red peppers, lemon pepper, salt, feta cheese, and
lemon juice together in a large bowl, blending in the cheese until no
largecrumblesremain.Usinga2-ouncescoop(⅛cup)tomeasure,rollinto 16 balls and place on a large baking pan. Bake for about 25minutes, or until the outside of themeatballs brownand the center iscookedthrough.
PER SERVING: CALORIES 80; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 20; PROTEIN 8 G;
CARBOHYDRATE 2 G; TOTAL FAT 4.5 G; SATURATED FAT 2.5 G; CHOLESTEROL 20 MG; SODIUM 440 MG; 50%
CALORIESFROMFAT
KUNG PAO TOFU JAVANESE ROASTED TOFU WITH PEPPERRAINBOW IMPERIAL ORANGE TOFU GRIDDLED SESAME ANDGARLICTOFUWITHWILTEDBOKCHOY BRAISEDFIVE-SPICETOFUCHICKEN TOSCANAWITHWHITE BEANS WOK-SAUTÉED MIZUNAWITHMINCEDCHICKEN CHICKENBREASTPICCATAFLORENTINELIGURIAN CHICKEN BREASTS ATHENIAN CHICKEN ROLL-UPSCHICKENBREASTSSTUFFEDWITHGOATCHEESEANDROASTEDREDPEPPER TAPENADE POMEGRANATE GLAZED CHICKENCARAMELIZEDONIONTURKEYROULADE FIRECRACKER SHRIMPBAY SCALLOPS DIJON LIME SEARED SCALLOPS OVER BABYSPINACH RED-CHILI-RUBBED SALMON BROILED TUNA STUFFEDWITH SPINACH AND SUN-DRIED TOMATOES PECAN CORNMEALDUSTED CATFISH HAZELNUT CRUSTED PORK LOIN CUBANO-STYLE PORK LOIN GRILLED LEMON PEPPER RIB-EYE STEAKSPASTEL DE CHOCLO CARNE ASADA WITH JALAPEÑO CILANTROPESTO PERSIANLAMBROASTÀLAGRAND-MÈRE
setonthecenterofthetablesymbolizedaneraoffamilydiningandstillevokesacommunalfeeling.However,thetraditionalconceptoffamilyhasevolvedandsohasthe
definitionofdinner.Todaymanyofusgraze,eatingsmallmealsduringthe day. Yet, the thought of a centerpiece of a garlic-and oregano-scented lasagnaoranherb-encrustedroast still saydinner likenothingelse.Ourmainattractionsincludesometraditionalitemsbutalsoreflecta
uniqueblendofethnicbackgroundsanddiverseflavors.Fromkale-andpotato-stuffedLigurianchickenbraisedinoliveoil,lemon,andtomatoesto crimson-colored spicy Red-Chili-Rubbed Salmon with NewMexicandried red chili peppers, we offer you entrees that are suitable forweekdaydinnersorentertaining.We’vechosenextremelyversatileentrees.Ourtofudishesareexcellent
servedhotorcold.Wholeroastedsidesofsalmonareincredibleservedatroomtemperature.Theycanbemadethedaybeforedinnerandjustplacedonyourtablewhenyouarereadytodine.Theyalsomakeveryimpressiveparty foodmenu items forbrunchordinner. Leftoversmaybemade intoseafoodcakesorsalad.Leftovergrilledandroastedmeatitems like our Carne Asada with jalapeño Cilantro Pesto, HazelnutCrustedPorkLoin,orPersianLambRoastàlaGrand-Mèremaybeslicedfor sandwiches or stuffed into quesadillas and wraps. We think theserecipes will give you a great reason to get back to the dinner table.Traditionhasnevertastedsogood.
KungPaoTofu
SERVES4
TheKungPaoSauceBase½cupbrownricesyrup
¼cupricewinevinegar
2½teaspoonscornstarch
2teaspoonstamari
¼teaspooncayennepepper
1½cupspreparedteriyakimarinade
1poundextra-firmtofu,cutinto½-inchcubes
1tablespoontoastedsesameoil
½tablespooncanolaoil
1¼teaspoonscrushedredchiliflakes
2teaspoonsmincedfreshginger
2clovesgarlic,minced(1teaspoon)
1cupchoppedpeanuts
3scallions,slicedthinlyanddiagonally
¾cupdicedgreenpepper
¾cupdicedredpepper
OurKungPao is similar in taste to the Kung Pao disheswe are
familiarwithinChineserestaurants,excepttheuseofmildbrown
rice syrup lends a very delicate sweetness and body that is not
P
overpowering. Minced fresh ginger, garlic, red chili flakes, and
peanutslivenuptheflavor.Servethetofuovercookedricenoodles
orsteamedbrownrice.
reheattheovento350°F.TO PREPARE THE KUNG PAO SAUCE BASECombine thebrownrice syrup, rice
winevinegar, cornstarch, tamari,andcayennepepper ina smallbowl,andmixuntilwellblended.Setaside.Inamediumbowl,place the teriyakimarinade.Add the tofu cubes,andgentlytosstocoatwell.Removethetofufromthemarinadewithaslottedspoon,drainingofftheexcessliquid,andplaceitonabakingpaninasinglelayer.Bakethetofuintheovenfor15to20minutes,untilitislightlybrowned.Heat theoils ina largesautépanuntilalmostsmoking.Addtheredchili flakes, ginger, garlic, and peanuts. Sauté for 3 minutes. Add thecookedtofuandscallions,andsautéfor1minute.AddhalfthereservedKungPaosaucebase,stirringconstantlyuntilthesaucethickens.Addtheremaininghalfofthesaucebase,andstiruntilglossy.Stirinthepeppers;cookfor1to2minutes,untilthepeppersarefirm-tender.
PER SERVING: CALORIES 430; CALORIES FROM FAT 220; CALORIES FROM SATURATED FAT 30; PROTEIN 19 G;
CARBOHYDRATE 38 G; TOTAL FAT 25 G; SATURATED FAT 3.5 G; CHOLESTEROL 0 MG; SODIUM 730 MG; 51%
CALORIESFROMFAT
RecipeBonusTrythisrolledintoawholewheattortillawithrawspinachandbeansprouts.
JavaneseRoastedTofuwithPepperRainbow
SERVES3
1poundextra-firmtofu
½cuppeanutbutter
¼cuptamariorshoyu
3tablespoonshoney
½cupwater
1teaspoonlemonjuice
2clovesgarlic,minced(1teaspoon)
¼teaspooncayennepepper
1teaspoonsalt
⅛cupcanolaoil
1cupthinlyslicedredpepper
1cupthinlyslicedgreenpepper
1cupthinlyslicedyellowpepper
ALTHOUGHthisdishoriginatesfromourstoresinthemid-western
UnitedStates, itcertainlyhadaJavanesespiritduringcreation.It
isfullofspiceandlivelyflavorsreminiscentofIndonesiancooking,
and themild-flavored tofuactsasaperfectcommondenominator
forthecreamypeanutbutter.Thesaltfromtamariandthesweet-
sour tastes of honey and lemon effectively temper the spicy
P
cayennepepper.This tofudish is excellent servedchilledaswell.
Try the tofu in a pita sandwich or sliced on top of a field green
saladwithRoastedSesame-HoneyDressing.
reheattheovento350°F.Cutthetofuinto1-inch-thickslicesacrossthe short sideof the tofublock.Youwill have6 slices.Place the
slicesonabakingsheet,andbakethemintheovenfor25minutes.Thetofushouldnotbecrispy—youwantittosimplydryoutandfirmup.Whilethetofuisbaking,inamediumbowlblendthepeanutbutter,tamari,honey,water,lemonjuice,garlic,cayennepepper,andsalt.Pourthepeanutbuttersauceoverthecookedtofu,coverthepanwithaluminum foil, and continue tobakeat350°F. for25minutes, stirringoccasionally. Remove the tofu from the oven, and place on a servingdish.Justbeforethetofuisdone,heatthecanolaoil inalargesautépan,and sauté the red, green, and yellow peppers for 2 minutes, untilsoftened.Topthetofuwiththepeppers.
PER SERVING: CALORIES 480; CALORIES FROM FAT 250; CALORIES FROM SATURATED FAT 35; PROTEIN 24 G;
CARBOHYDRATE 42 G; TOTAL FAT 27 G; SATURATED FAT 3.5 G; CHOLESTEROL 0MG; SODIUM 1,440MG; 52%
CALORIESFROMFAT
C
ImperialOrangeTofu
SERVES3
1poundextra-firmtofu
½cupcornstarchorarrowroot
2largeeggwhites
½cupdrysherry
¼cupplus2tablespoonscanolaoil
ImperialOrangeSauce
2scallions,chopped
THIScrustytofudishisfriedtoachieveacrispresult.Ifyouprefera
dish using less oil, pan-sear it instead, following the same
procedureasforGriddledSesameandGarlicTofu,andserveitwith
theintenselyflavoredorangesauce.Thisdishofferslotsofculinary
features.ImperialOrangeTofuhasasweet,piquantflavorwithjust
enough heat to get noticed. Bite into a crispy surface, and you’ll
find a moist center within. Try sautéing some snow pea pods,
peppers, scallions, and carrots to place on top of the tofu. Udon
noodles or steamed basmati rice make a great serving partner.
There’snoneedtopresstheexcessmoisturefromthetofu,asthe
cornstarchcrustdriesthesurfaceoutwell.
ut the tofu into 6 slices about 1 inch thick. Place the slices onpapertowelstoreleaseexcessmoisture.
In a small bowl, combine the cornstarch, egg whites, and sherry,
mixingwelltoblendintoasmoothbatter.Pour the canola oil into a 10-inch frying pan, and heat tomedium-high.Placethetofuslicesinthebatter,turningonceortwicetonicelycoateachslicewithbatter.Carefullyplacethebatteredtofuintothehotoil,andcookuntilgoldenbrown,for4to5minutes,turningonce.Drainonpapertowels.Place the tofu on a serving dish, and spoon on the ImperialOrangeSauce.Sprinklewiththescallions.
PER SERVING: CALORIES 560; CALORIES FROM FAT 310; CALORIES FROM SATURATED FAT 25; PROTEIN 16 G;
CARBOHYDRATE 43 G; TOTAL FAT 34 G; SATURATED FAT 3 G; CHOLESTEROL 0 MG; SODIUM 850 MG; 55%
CALORIESFROMFAT
GriddledSesameandGarlicTofuwithWiltedBokChoy
SERVES4
1poundfirmtofu
TheSesame-MisoMarinade3clovesgarlic
2teaspoonsmincedfreshginger
2teaspoonstoastedsesameoil
¼cuptamariorsoysauce
1tablespoonricevinegarorcidervinegar
1tablespoonlightbrownsugar
1tablespoonsesameseeds,oramixtureofblackandregular
sesameseeds
1teaspooncrushedredchiliflakes
¾cupwaterorappleorpineapplejuice
¼cupwhitemiso
Vegetableoilforsprayingpan
TheWiltedBokChoy1teaspoonpeanutorcanolaoil
1teaspoonsesameoil
1mediumheadbokchoy,washedandsliceddiagonally,or4
headsbabybokchoy,quarteredlengthwise
2clovesgarlic,minced(1teaspoon)
1teaspoonmincedfreshginger
1tablespoontamariorsoysauce
C
6to8scallions,sliceddiagonally
Sesameseedsforsprinkling
THE flavors of ginger, garlic, and golden brown sesame seeds are
lockedinsidetendertofusteaksthataresearedoverhighheatuntil
crispy.Ifyoupreferastrongermisoflavor,useadarkbrownorred
miso.It’spreferabletoleavethetofutomarinateovernightinthe
refrigerator.
Bok choy is also calledChinesemustard cabbage, resembling a
cross between celery and Swiss chard. While the stem is rather
sweet,theleaveshaveapleasantbitterflavor.Ifyoucanfindbaby
bokchoy,use it for this recipe; the cooking timewillbe reduced
almostbyhalf.Youmayquarterthewholeheadsofbabybokchoy
lengthwise and wilt them. Wilted bok choy is delicious served
chilled the following day. Bok choy pairs well with any Asian-
inspireddish.
ut the tofu lengthwise into 4 (Winch-thick) rectangular “steaks,”about4ounceseach.
TO PREPARE THE SESAME-MISO MARINADE Combine the garlic, ginger, sesame oil,tamari,ricevinegar,brownsugar,sesameseeds,redchiliflakes,water,and miso in the bowl of a food processor fitted with a metal blade.Processuntilsmooth.Placethemarinadeinashallowdish,andaddthetofu, turning to coat well. Marinate the tofu for at least 2 hours,preferablyovernight,intherefrigerator.Preheattheoventothelowestsetting,about185°F,tokeepthetofuwarmwhileyouwiltthebokchoy.Sprayalargenonsticksautépanwithvegetableoil.Heatoverhighheat.Removethetofufromthemarinade,
allowingtheexcessliquidtodrain.Reservethemarinade.Placethetofuinthehotsautépanandsear for2minutesoneachside,oruntilwellbrowned,turningonce.Placethetofuinthewarmoven,andpreparethebokchoy.TO PREPARE THE WILTED BOK CHOY Heat the peanut and sesame oils overmoderate heat in a nonstick sauté pan. Add the bok choy, garlic, andginger,andsauté,stirringfrequentlyfor4minutes,untilalmosttender.Addthetamariandscallions,andremovefromtheheat.Toassemble, place abedofbok choyoneachplate.Arrangea tofusteak over the bok choy, and drizzle with some of the reservedmarinade.Sprinklewithsesameseeds.
TOFUPER SERVING: CALORIES 80; CALORIES FROMFAT35; CALORIES FROMSATURATEDFAT0; PROTEIN 9G;
CARBOHYDRATE 3 G; TOTAL FAT 3.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 240 MG; 44%
CALORIESFROMFAT
BOKCHOYPERSERVING:CALORIES50;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT0;PROTEIN4G;
CARBOHYDRATE 6 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 390 MG; 50%
CALORIESFROMFAT
TipfromtheTeam: If youdoa lotofAsiancookingor cookingwithgarlicandginger,peelandpureethemtogetherinthebowlofafoodprocessor,spoonthepasteintoasmall jar,andkeepitinthefridge.Thisway,you’realwaysreadytoturnoutadeliciousmeal,fast!
BraisedFive-SpiceTofu
SERVES4
TheFive-SpiceSauce1cuptomatojuice
½cupketchup
⅛cupmolasses
1tablespoonricevinegarorcidervinegar
¾cuptamariorsoysauce
1tablespoongratedfreshginger
3clovesgarlic,minced(1teaspoon)
2teaspoonsfive-spicepowder
3staraniseflowerbuds
1tablespoongratedorangezest
½teaspooncrushedredchiliflakes
⅛cuphoisinsauce
2teaspoonscanolaoil
1teaspoontoastedsesameoil
1poundfirmorextra-firmtofu,cutinto1-inchcubes
6to8scallions,cutdiagonallyinto1-inchlengths
1cupslicedcarrots,cutdiagonally
1cupchoppedgreenpeppers
1cupchoppedtomato
1cupchoppedonion
FIVE-SPICE powder is highly aromatic and flavorful. It normally
contains staranise,adriedstar-shaped flowerbud that tastes like
licorice. Also included in the background is cinnamon, clove,
Szechwan peppercorns, and fennel seed. In this recipe we use
whole star anisebuds, aswell.Orangepeel andhoisin sauce add
greatdepthofflavortothisdish.HoisinsauceisacommonAsian
soy-based tablecondiment. It canbe found inmanyWholeFoods
Market stores and in Chinese grocery stores. You may make the
sauce ahead and keep it for aweek in the refrigerator. It can be
used to cook chicken, shrimp, eggplant, or tempeh with equally
flavorfulresults.
TO PREPARE THE FIVE-SPICE SAUCE Combine the tomato juice, ketchup,molasses,rice vinegar, tamari, ginger, garlic, five-spice powder, star anise buds,orangezest,redchiliflakes,andhoisinsauceinamixingbowl.In a large sauté pan, heat the oils overmedium heat. Add the tofucubes,andbrownthemwithoutstirring.Turnthetofuwhenitsbrownedon one side, and repeat until the tofu is nicely browned on all sides,about 2minutes per side. Add the scallions, carrots, peppers, tomato,andoniontothetofu.Stirinthefive-spicesauce.Coverthepan,lowerthe heat to simmer, and cook for 15minutes, until the vegetables arecrisp-tender.
PER SERVING: CALORIES 250; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 5; PROTEIN 13 G;
CARBOHYDRATE 40 G; TOTAL FAT 7 G; SATURATED FAT 1 G; CHOLESTEROL 0 MG; SODIUM 1,130 MG; 24%
CALORIESFROMFAT
RecipeBonusForathickersauce,bringthetofuandvegetablemixturetoaboil,stirin 2 teaspoons of cornstarch dissolved in ¼ cup water, and continue cooking until themixturethickens.
ChickenToscanawithWhiteBeans
SERVES6
TheToscanaMarinade⅓cupextra-virginoliveoil
3clovesgarlic,minced(1½teaspoons)
⅛cuplemonjuice
4sprigsfreshoreganoleaves
4sprigsfreshtarragonleaves
4sprigsfreshbasilleaves
4sprigsparsley
2sprigsfreshrosemary
Freshlygroundpeppertotaste
2poundsbonelessskinlesschickenbreasts,cutinto1-inchcubes
⅛cupoliveorcanolaoil
½mediumredonion,thinlysliced
1½cupscookedwhitecannellinibeans
Saltandfreshlygroundpeppertotaste
DELICATEchickensoaks in the flavorof freshpuréedaromaticherbs,
which release intense flavor and aroma when sautéed. Pull the
tenderherbleavesfromtheoregano,tarragon,basil,androsemary
stalksbeforepuréeing.Thenatural starchof thewhitebeanswill
lightly thicken the sauce. This dish can be enjoyed hot from the
pan,atroomtemperature,orchilledthedayaftercooking.Italso
makes a flavorful sandwich filling stuffed into a loaf of semolina
breadanddrizzledwithextra-virginoliveoil.
TOPREPARETHETOSCANAMARINADEInthebowlofafoodprocessororinablender,placetheoliveoil,garlic,lemonjuice,leavesoforegano,tarragon,basil,parsley, rosemary, and the pepper. Blend all ingredients well until asmoothbright greenpaste is formed.Youmay add a few spoonfuls ofwater tohelpthisprocess if themixture looks toothick.Youmayalsomakethemarinadeusinganimmersionblender.Marinate the cubed chicken in the refrigerator with the ToscanaMarinadeforatleast2hours,orovernightifpossible.Heattheoliveoilinalargepanovermoderateheatuntilhot,about2minutes.Addthecubedchicken,andallowit tobrownlightlywithoutstirringinitially.Beginturningthechickenafter3minutes,andaddtheonion. Sauté for 2 minutes, until the onion begins to soften. Add thewhitecannellinibeans,andcontinuetocookfor2minuteslonger,untilthe chicken is cooked through and a light sauce forms around thechickenpieces.Seasonwiththesaltandpepper.
PER SERVING: CALORIES 340; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 20; PROTEIN 50 G;
CARBOHYDRATE 10 G; TOTAL FAT 10 G; SATURATED FAT 2 G; CHOLESTEROL 130 MG; SODIUM 250 MG; 26%
CALORIESFROMFAT
Wok-SautéedMizunawithMincedChicken
SERVES6
1largeeggwhite,lightlybeaten
½teaspoontamariorsoysauce
2clovesgarlic,minced(1teaspoon)
1poundbonelessskinlesschickenbreasts,minced
2teaspoonscanolaorpeanutoil
⅓cupmincedcarrot
⅓cupmincedonion
¼cupmincedwaterchestnuts
1teaspoontamariorsoysauce
½teaspoonchilipastewithgarlic(Thaichilepasteisagood
substitute)
1tablespoonlimejuice
1poundmizuna,endstrimmed
¼cupmincedscallionstogarnish
MIZUNA isasmall, feathery,pointedgreenleafinthemustardgreen
family. Ithasaslightlybitter flavorand isoften included in field
green salad mixes. You may substitute watercress, baby spinach
leaves,ormustardgreens.Mizunaleavesareaddedlastandbarely
cookedtopreservetheircharacter.Ifsubstitutingkale,additabit
earlierintherecipe,withthecarrotandonion,soitwillbetender.
I
Thisdishtakesonasmokyflavorwhencookedinawokbecause
of the high heat used and the increased surface area of the pan.
Anywayyoudecidetoprepareit,servewithbasmatiriceorshort-
grainbrownrice.
n a medium bowl, mix the egg white with the tamari, garlic, andminced chicken. Mix well to coat the chicken evenly. Marinate,
refrigerated,for1hour.Whenyou are ready to cook, heat 1 teaspoonof the canola oil in awokor sautépanoverhighheat. Sauté themincedchicken for4 to6minutes, stirring constantly until the chicken is cooked through andappearsopaque.Removethechickenfromthepan.Addtheremaining1teaspoonoiltothepan,andsautéthecarrot,onion,andwaterchestnutsfor1minute,stirringconstantly.Addthetamari,chilipaste,limejuice,andmizuna leaves. Cook until themizuna haswilted slightly, stirringoften.Returnthecookedchickentothepan,andmixwell.Garnishwiththescallions.
NOTE
Leftoverchickenfillingcanbeservedoverasaladorstuffedintoapitabread.If youhappen tohavepizzadoughor puff pastry in your freezer,mincedchickenisanexcellentfilling.
PER SERVING: CALORIES 120; CALORIES FROM FAT 30; CALORIES FROM SATURATED FAT 5; PROTEIN 19 G;
CARBOHYDRATE 3 G; TOTAL FAT 3.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 50 MG; SODIUM 160 MG; 25%
CALORIESFROMFAT
ChickenBreastPiccataFlorentine
SERVES4
½cupunbleachedall-purposeflour
2largeeggs,beaten
¾cupgratedParmesancheese
2cupsfreshchoppedspinachleaves,washed,or1cupfrozen
choppedleafspinach,thawed
2teaspoonsdriedItalianherbs
2garliccloves,minced(1teaspoon)
2teaspoonssalt
1teaspoonfreshlygroundpepper
3tablespoonsoliveoil
2wholebonelessskinlesschickenbreasts,cutinhalfand
poundedlightly,or4(3-ounce)bonelessturkeybreast
medallions,poundedlightly
THIS piccata batter fleckedwith bits of spinach and garlicmay be
usedforchickenbreast,turkey,oreventofuandvegetablesteaks.
Makesurethattheoilishotwhenthebreastisplacedinthepanso
the coating will immediately seal the chicken—this completely
locksinallthenaturaljuices.Useagood-qualityParmesancheese
like Reggiano or Grana Padano. You may also use a mixture of
Parmesan and Romano cheeses. Always freshly grate cheese
Pyourself,ifyouhavethetime—theflavorismuchbetter.
reheattheovento375°F.Placetheflourinabowllargeenoughtodredgethechickenbreastsin.
Combinetheeggs,Parmesancheese,spinach,Italianherbs,garlic,salt,andpepper in a large bowl, blendingwell. Themixture shouldbe theconsistencyofpancakebatter.Place the olive oil in a large nonstick sauté pan over medium-highheat.Dredgethechickenbreastsfirstintheflour,dustingoffanyexcess,andtheninthebatter,andcarefullyplaceinthehotoil.Sauté,turningonce,untiljustgoldenbrownonbothsides,about3minutesperside.Placethebreastsonabakingdish,andtransfertotheoventofinishcooking,for10to15minutes.
PER SERVING: CALORIES 440; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 60; PROTEIN 42 G;
CARBOHYDRATE15G; TOTAL FAT23G; SATURATEDFAT7G; CHOLESTEROL200MG; SODIUM1,400MG; 45%
CALORIESFROMFAT
Variation:Tryavariationonthisrecipebytoppingeachchickenbreastwith a slice of prosciutto and a slice of smoked mozzarella about 3minutes before the baking time is up. Serve with roasted red pepperpolentamadebyadding½cupjarredroastedredpepperstripstoinstantpolenta. You may also top the breasts with some marinara andmozzarelladuringthelast5minutesofbaking,forachicken-Parmesan-likedish.
LigurianChickenBreasts
SERVES4
ThePotato-KaleStuffing2largeYukonGoldpotatoes,peeledandboiled
⅛cupoliveoil
2clovesgarlic,minced(1teaspoon)
4cupschoppedkale
2scallions,chopped
6freshbasilleaves,chopped
Saltandfreshlygroundpeppertotaste
2largebonelessskinlesswholechickenbreasts,cutinhalfand
poundedlightly
1mediumtomato,coredandcutinto4slices
4slicesredonion,about¼inchthick
½lemon,cutinto4thinslices
1cupSauternesorothersweetwhitewine
¼cupoliveoil
Juiceof1lemon
3sprigsfreshmint,leavestornorchopped
6freshbasilleaves,tornorchopped
1tablespooncapers,drained
¼cupKalamataolives,pittedandchopped
LIGURIA, Italy, is the birthplace of Columbus and of many culinary
treasures, includingSanRemobasil, considered themost fragrant
in the world. This Ligurian Chicken Breast—an authentic family
recipe—waspassedontooneofourchefswhilevisitingthisarea.
Ithassincebecomeoneofourfavorites.
Thismakesanimpressivedinnerwhenbakedinaceramicdish,
whichmaybeplacedonthetableafterbaking.Thetomato,onion,
and lemon bake directly into the surface of the chicken, which
impartsasweetcitrustaste.Thelightpanjuicesarefragrantwith
basil,mint, andKalamata olives and should be spooned over the
crispypotato-stuffedbreastswhenserved.
Thepotato-kalestuffingmaybeservedaloneasasidedishwith
seafood, game, poultry, or beef. Leftover chilled breasts may be
slicedinto¾-inch-thickmedallionsandservedashorsd’oeuvresor
snacks.
TO PREPARE THE POTATO-KALE STUFFING Place thepotatoes inamediumbowl, andmash lightly with a fork (you should have about 1½ cups). Heat theoliveoilinalargesautépanovermediumheat,andsautéthegarlicandkale for4 to5minutes, tossingoften,until thegreensarewilted.Addthe kale to the potatoes, along with the scallions, basil, and salt andpepper.Coolthepotatomixturecompletelyintherefrigerator.Preheattheovento375°F.Placeabout½cupofthepotato-kalefillinginthecenterofeachpoundedchickenbreast.Foldthetopofthebreastover the filling to form a package, tucking in the breast whereverneeded.Placethechickenonanungreasedbakingpan,leavingasmallspaceinbetweeneachbreast.Topthebreastswithasliceoftomato,aslice of onion, and a slice of lemon. Secure the stuffed breast with atoothpickifnecessary.
MixtheSauternes,oliveoil,andlemonjuicetogether.Pourthewinemixture around the chicken, and then sprinkle with the mint, basilleaves, capers, and olives. Coverwith aluminum foil, and bake for 35minutes.Uncover,brushthevegetablesandchickenbreastswithsomeofthepandrippings,andcookanadditional10minutes,uncovered,untilgolden.
PER SERVING: CALORIES 490; CALORIES FROM FAT 230; CALORIES FROM SATURATED FAT 35; PROTEIN 32 G;
CARBOHYDRATE 28 G; TOTAL FAT 26 G; SATURATED FAT 4 G; CHOLESTEROL 75 MG; SODIUM 760 MG; 47%
CALORIESFROMFAT
TipfromtheTeam:Whencooking Italian food,we find itmore fun toputonarecordingofanItalianopera,suchasMozart’sDonGiovanniorTheMarriageofFigaro.Also,drinkaglassofItalianwine,suchasagoodSangioveseorChianti.
AthenianChickenRoll-Ups
SERVES6
2½poundsbonelessskinlesschickenbreasts(6halves)
¼cupItalianHerbVinaigrette
TheStuffing1tablespoonoliveoil
½mediumonion,chopped
2clovesgarlic,minced(1teaspoon)
2teaspoonsdriedoregano,or⅛cupfresh
1(16-ounce)bagfrozenchoppedleafspinach,thawed
½cupfetacheese,crumbled
½cupdriedbreadcrumbsplus¼cupfortopping
Juiceof1lemon
½cupmincedfreshdill,or2tablespoonsplus2teaspoonsdried
Lemonpeppertotaste
½cupdrywhitewine(optional)
½cupwater
1tablespoonextra-virginoliveoil
THIS Greek-inspired spinach stuffing is bright green, flecked with
sharp feta cheese, and fragrant with dill. We always make extra
stuffedbreasts,sometoservehotforanentréeandtheremainder
to chill for roll-up slices. They take on a totally different flavor
R
when chilled. They alsomake a delicious sandwichwhen stuffed
intopitabread.
emove any excess fat from the chicken breasts. If using wholebreasts,cuttheminto2separatepieces.Poundthebreastslightly.
Marinate thebreasts in thevinaigrette for1hourorovernight forbestflavor.TOPREPARETHESTUFFINGInalargepan,heattheoliveoilovermediumheat.Sauté the onion, garlic, and oregano for 2minutes, until the onion issoftened.Addthespinachandcontinuecookingfor5minutes.Removethepanfromtheheat,andaddthefetacheese,the½cupbreadcrumbs,lemon, dill, and lemon pepper to taste. Cool the stuffing in therefrigeratorcompletelybeforestuffingthechickenbreasts.Thestuffingmaybemadeupto2daysbeforeusing.When chilled, divide the stuffing among the 6 breasts and fill thecenterofeachbreastwithageneroushandfulofspinachstuffing.Gentlywrapthebreastaroundthestuffingandjointhebreastmeataroundthebottomsothestuffingisheldinside.Placethechickenseamsidedowninto a baking dish large enough to hold all the breasts. Leave a smallspaceinbetweenthebreasts.Preheattheovento375°F.Addthe½cupwine,ifusing,and½cupwatertothepan.(Youmaysubstitute all water if you prefer.) Drizzle the breasts with the extra-virginoliveoilandsprinkletheremaining¼cupbreadcrumbsoverthebreasts.Looselycoverthebakingdishwithfoil.Baketheroll-upsfor45minutes.Removethefoilandcontinuetobakeforanother10minutes,untillightlybrownedandcookedthrough.Serveimmediatelyasanentrée.Orcool,cover,andrefrigerateovernight.Formedallions,slicethecookedbreastsinto½-inch-thicksliceswithasharpknife and serve with either Creole Remoulade Sauce or your favoritedippingsauce,oronthinlyslicedbaguettes.
PER SERVING: CALORIES 450; CALORIES FROM FAT 140; CALORIES FROM SATURATED FAT 40; PROTEIN 60 G;
CARBOHYDRATE14G; TOTAL FAT16G; SATURATEDFAT4.5G; CHOLESTEROL155MG; SODIUM480MG; 31%
CALORIESFROMFAT
ChickenBreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade
SERVES4
1tablespoonoliveoil
2clovesgarlic,minced(1teaspoon)
1shallot,minced
1teaspoonmincedfreshthymeleaves
6cupsfreshwashedspinachleaves
Saltandfreshlygroundpeppertotaste
½cupdrained,choppedjarredroastedredpeppers
3tablespoonspittedandchoppedKalamataolives
1tablespoonchoppedcapers
1teaspoonbalsamicvinegar
2bonelessskinlesswholechickenbreasts,cutinhalfand
poundedlightly
4ouncesmildgoatcheese,atroomtemperature
1tablespoonoliveoilforbrushingchicken
¼cupchoppedparsley
Abrightlycoloredcenterofgreenleafspinach,redroastedpepper,
andmildwhitegoatcheesefillsthesebreastsofchickenandmakes
H
anattractivepresentation.This fillingmelts inyourmouth.Serve
this chicken hot, at room temperature, or chilled. Offer these to
your guests over a nest of Fettuccine with Garlic, Parsley, and
Parmesan or a smallwhimsical pasta, such as star-shaped stellini
pasta. Try using piquillo peppers for the roasted peppers in this
dish—theyarewonderful inthisrecipe.Youmaystuff thebreasts
and freeze them for future use, as well. Chilled, sliced breasts
becomeabeautifultricolorrouladeorroll-up,whichmaybeserved
asanappetizer.
eat the olive oil in a large skillet overmedium-highheat. Sautéthegarlic, shallot, and thyme for2minutes,until softened.Add
thespinach,andsautéfor1minutelonger,untiljustwilted.Seasonwiththe salt and pepper. Remove the skillet from the heat, and let thearomaticscool.Preheat the oven to 375°F. In a small bowl, mix the roasted redpepperswiththeolives,capers,andbalsamicvinegar.Place about ¼ cup of the spinach mixture in the center of eachpounded chicken breast. Evenly divide the goat cheese among thechickenbreasts,placingasmallpieceoverthespinach;thentopwith1tablespoonoftheroastedredpeppers.Fold the topof thebreastover the filling to formapackage, sealingthebottomofthechickenpackageswhereverneeded.Placethechickenonabakingpan.Coverwithaluminumfoil,andbakeintheovenfor25minutes.Uncover,brushthechickenwithalittleoliveoil,andcookanadditional10minutes,untilthechickenisbrown.Placethechickenonaservingplatterandsprinkleitwiththeparsley.
PER SERVING: CALORIES 340; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 70; PROTEIN 35 G;
CARBOHYDRATE 6 G; TOTAL FAT 20 G; SATURATED FAT 8 G; CHOLESTEROL 95 MG; SODIUM 730 MG; 53%
CALORIESFROMFAT
TipfromtheTeam:Usetheskinonwholechickensorskin-onpartstobasteandsealinaddedflavorbynickingatthemembraneundertheskinwiththetipofasharpknifeuntil theskin lifts tomakeapocket/flap.Beforeroasting,place freshherbsandchoppedgarlicundertheskinandfoldtheskinover.Discardtheskinaftercooking,ifdesired.
PomegranateGlazedChicken
SERVES4
ThePomegranateMarinade3tablespoonspomegranatemolasses(seeNote)
½cupplus2tablespoonsportwine
¼cupwater
4bone-inchickenbreasts(8to10ounceseach)
ThePomegranateGlaze⅛cuppomegranatemolasses(seeNote)
1tablespooncidervinegaror1tablespoonlemonjuice
1tablespoonsugar
¾cupportwine
3tablespoonscornstarch
1½tablespoonswater
1largefennelbulb,chopped
2largeshallots,chopped
⅛cupoliveoil
Salttotaste
½cupwalnuts,toastedandchopped
¼cuppomegranateseeds,removedfromhalfalarge
pomegranate
¼cupchoppedparsley
THISuncommondishusesauniqueingredientthatisbecomingmore
and more popular. Pomegranate molasses is the deep red, tart,
concentrated juice of ripe pomegranates. It’s almost like balsamic
vinegar in color and flavor, just a bit fruitier. Pomegranate
molasses lends tremendous color and flavor to this chicken dish.
Although it is normally used in Middle Eastern dishes, it works
particularly well here, paired with aromatic fennel bulb and
crunchywalnuts.Youcanfinditinmanyethnicgrocerystoresand
inMiddle Easternmarkets. Youmay substitute themolasseswith
thepomegranatesyruprecipe(seeNote)withequallygoodresults.
TOPREPARETHEPOMEGRANATEMARINADEInashallowdishlargeenoughtoholdthechicken, combine the pomegranate molasses with the port wine andwater. Add the chicken, and marinate at least 1 hour or overnight,turning occasionally. Remember, the longer you allow the chicken tomarinate,themoreflavoritwillabsorb.Preheattheovento375°F.TO PREPARE THE POMEGRANATE GLAZE Combine the pomegranatemolasses withthe cidervinegar, sugar, andportwine in a small saucepan.Bring theglaze to a boil over medium-high heat. In a small bowl, blend thecornstarch andwater until smooth. Add the cornstarchmixture to theglaze,stirringconstantly,untiltheglazebecomesslightlythickened.Placethechickeninalargebakingdish.Bakeintheovenfor30to40minutes,untilthechickeniscookedthrough.While the chicken isbaking, in amediumbowl toss the fennelwiththe shallots, olive oil, and salt. Place the fennelmixture in amediumbakingdish,androastfor12to15minutes,untilthefennelistenderyetstillfirm.Removethedishfromtheoven,addthewalnuts,andtosswith1tablespoonoftheglaze.Removethechickenfromtheoven,andspoonontheremainingglaze.
Place the fennelmixtureona servingplatter.Topwith the chicken.Sprinklethechickenwiththepomegranateseedsandparsley.
NOTE:Ifyoucan’tfindpomegranatemolasses,substitute4cupsbottledpomegranatejuiceand2cupssugar.Combine the pomegranate juice and sugar in a medium saucepan.Bringtoaboilovermedium-highheat.Cookuntilthemixturelookslikethicksyrup,25to30minutes.Ittakes8to12freshpomegranatestomake1cupofjuice.Ifyouwishtousethefreshfruit,squeezepomegranatehalvesonajuicer.
PER SERVING: CALORIES 580; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 30; PROTEIN 58 G;
CARBOHYDRATE 23 G; TOTAL FAT 22 G; SATURATED FAT 3 G; CHOLESTEROL 145 MG; SODIUM 180 MG; 34%
CALORIESFROMFAT
TipfromtheTeam:Toeasily remove the seeds fromapomegranate, fill abowlwithcoldwater,cutthefruitinhalf,andscooptheseedsandpulpintothebowlofwater.The seedswill sink to the bottom and the pithwill float. Skim the pith off the top andgathertheseedsbystrainingtheliquid.
Pomegranates
A native of Persia, the pomegranate is still popular after four
hundredyearsofcultivation.TheLatinnamegranatummeans“fruit
of many seeds” with good reason. This three-inch round ruby-
colored bulb with thick leathery skin houses hundreds of seeds,
each surrounded with juicy, red, tart flesh. Some people eat the
seeds and some discard them; that’s up to you. Look for brightly
colored fruits; avoid washed-out or wrinkled-looking fruits. They
keep for about 3 weeks in your refrigerator. Pomegranate seeds
make an excellent garnish for many dishes, including our
PomegranateGlazedChicken.
C
CaramelizedOnionTurkeyRoulade
SERVES6
2½poundsgroundturkey
1cupfreshbreadcrumbs
2largeeggs
1tablespoonDijonmustard
1tablespoondriedItalianherbs
Saltandfreshlygroundpeppertotaste
⅛cupoliveoil
2mediumonions,thinlysliced
½cupredwineorwater
¼cuptomatoketchup,orfavoritebarbecuesauce,forglazing
THISpinwheelmadewithleangroundturkeyisrolledaroundsweet
caramelized onions. This very attractive entrée may be made
several days before serving and is excellent hot or chilled on a
sandwich. You can make this roulade even more creative and
colorfulbyaddingchopped spinachor roasted redpeppers to the
stuffing.
ombinetheturkey,breadcrumbs,eggs,mustard,Italianherbs,andsalt and pepper in a large mixing bowl. Mix well until all the
ingredients are combined; cover and place in the refrigerator whilemakingtheonions.
Heattheoliveoilinalargesautépanovermoderateheat.Sautétheonions; do not stir initially, to help the browning process. After 3minutes, begin to stir occasionally, and cook the onions for 6 to 8minutes,untilbrowned.Deglazethepanwiththewineandcontinuetocook for another 2minutes, until all the liquid is evaporated and theonionsarewellbrowned.Transfertheonionstoaplate,andcoolthemcompletely;youcanputtheminthefreezerfor10minutestospeeduptheprocess.Preheattheovento375°F.Layapieceofparchmentorwaxedpaperonthekitchencounter,andspreadtheturkeymixtureevenlyoverthepaper,about1½inchesthick.Youwillhavea10x14-inchrectangle.Spreadtheonionsevenlyovertheturkey,leavinga1-inchborderallaround.Lift thepaperclosest toyouandrollup the turkeyover itself,until a large log is formed.Remove thepaper, anddiscard it. Seal theturkeyloafends,andtransferthe loaf toabakingpanlargeenoughtoholdit.Baketheloaffor40to45minutes,untilcookedthroughandgoldenbrown. Brush the surface with the ketchup or barbecue sauce, andcontinuetocookfor5minutes longer,untilglazedandshiny.Cool for10minutesbeforeslicing.
PER SERVING: CALORIES 390; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 45; PROTEIN 32 G;
CARBOHYDRATE 20 G; TOTAL FAT 20 G; SATURATED FAT 5 G; CHOLESTEROL 190 MG; SODIUM 510 MG; 46%
CALORIESFROMFAT
FirecrackerShrimp
SERVES6
TheFirecrackerSpiceMash
⅓cupslicedorwholealmonds
2jalapeñopeppers,seededandhalved
1bunchcilantro,stemsremoved
6scallions,cutinto2-inchlengths
3clovesgarlic
2teaspoonscumin
⅛cupoliveoil
¼cupwater
2poundsmediumtolargeshrimp,peeledanddeveined
1tablespoonoliveoil
⅛cuplemonjuice
Salttotaste
TheGarnishIsmallavocado,thinlysliced
6sprigsfreshcilantro
6cherryorgrapetomatoes,halved
THISshrimpisspicyandvibrantlyflavoredwithafieryalmondpesto
madefromcilantro,jalapeños,andscallions.It’saquickflashinthe
panbeforeyou’rereadytoenjoythisdeliciousdish.Tryservingit
withsteamedbasmatiriceorOrangeCashewRice.
TO PREPARE THE FIRECRACKER SPICE MASH Place the almonds, jalapeño peppers,cilantro, scallions, garlic, cumin, olive oil, andwater in the bowl of afoodprocessoror inablender,andblendfor1minute,untilasmoothpasteisformed.Marinate the shrimp in the refrigerator inacoveredcontainer foratleast1hourinthepaste.Heattheoliveoilovermoderateheatinalargesautépan.Sautétheshrimp, stirring continuously for 4 minutes, until pink and opaque.Deglazethepanwiththelemonjuice,andseasonwiththesalt.TOPREPARETHEGARNISHGarnishtheshrimpwiththeslicedavocado,cilantrosprigs,andcherrytomatohalves.
PER SERVING: CALORIES 320; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 25; PROTEIN 33 G;
CARBOHYDRATE 8 G; TOTAL FAT 18 G; SATURATED FAT 2.5 G; CHOLESTEROL 230MG; SODIUM 240MG; 50%
CALORIESFROMFAT
B
BayScallopsDijon
SERVES4
1poundlinguine
2teaspoonsoliveoil
1cupthinlyslicedredpepper
1cupthinlysliveredredonion
1clovegarlic,minced(½teaspoon)
¾poundbayscallops
½cupwhiteorroséwine,or½cupsweetvermouth
3tablespoonsDijonmustard
¼cupchoppedparsley
USEeitherbayor largerseascallops for this simplepansauté.Bay
scallops are very small, only½ inch in diameter. They are sweet
andsucculent,and theyoffset thespiceofDijonmustardanddry
wine. Just cook the scallops until they’re barely opaque to keep
themtender.Ifyouprefertouselargeseascallops,cookthemfor
anadditionalminute.Servethescallopsoverlinguineorcouscous.
The pan juices make a delicate sauce flavored with the reduced
wineessenceandsharpmustardtaste.
ringalargepotofsaltedwatertoaboil.Addthelinguine.While the linguine is cooking, heat the olive oil in a medium
sautépanovermedium-highheat.Add the redpepper, redonion,andgarlic. Sauté, stirring often, until the vegetables are soft, for about 2
minutes.Add thescallopsandcook for30seconds.Add thewine,andsimmer for 1 to 2 minutes to reduce the liquid in the pan andconcentrate the flavor. Stir in the mustard and parsley, and heatthrough.Becarefulnottoovercookthescallops.Serveoverthedrainedlinguine.
PER SERVING: CALORIES 360; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 0; PROTEIN 29 G;
CARBOHYDRATE 42 G; TOTAL FAT 5 G; SATURATED FAT 0 G; CHOLESTEROL 55 MG; SODIUM 550 MG; 12%
CALORIESFROMFAT
Variation:WantmoreofaFrenchtouch?Add1½teaspoonsfreshthymeleavesand1mediumripetomato,seededandchopped,atthesametimeasyoustir inthemustardandparsley.Forastellarpresentation,servethe scallops overmolded rice or orzo, spearedwith a thyme sprig. Tomoldriceororzo,presshotriceororzointoasmalllightlyoiledcuporsoufflédish.Allowthericeororzotorestfor15seconds;thenunmolditontoaservingplate.
LimeSearedScallopsoverBabySpinach
SERVES6
TheLime-TarragonMarinade2teaspoonsextra-virginoliveoil
2clovesgarlic,minced(1teaspoon)
1smallshallot,minced
2sprigsfreshtarragon,minced,or½teaspoondriedtarragon
leaves
1teaspoongratedlimezest
Juiceof2limes
2poundsseascallops
TheCaramelizedWalnuts
¼cupwalnutpieces
1teaspoonsugar
2teaspoonsoliveoil
TheSpinach2teaspoonsoliveoil
1clovegarlic,minced(½teaspoon)
1½poundsbabyspinachleaves
Saltandfreshlygroundpeppertotaste
THESE plumpwhite scallops arepresented in anest of bright green
barely cooked spinach leaves. Crispy sweet caramelized walnuts
create sharp contrast to the tender mol-lusks, which have been
marinatedintartlimezestandtarragon.Youmaysubstitutepeeled
freshshrimpfortheseascallopsifyouprefer.Marinatethescallops
foronly30to45minutestoflavor;otherwise,theacidinthelime
will“cook”thescallopsmuchlikeceviche.
TO PREPARE THE LIME-TARRAGON MARINADE Combine the olive oil, garlic, shallot,tarragon,limezest,andhalfthelimejuice.Tossthescallopswiththemarinade,andsetitasideintherefrigeratortomarinatefornolongerthan30to45minutes.TO PREPARE THE CARAMELIZED WALNUTS Meanwhile, place the walnuts in a drynonstickpanonmediumheat.Sprinkle themwith thesugar,andcookuntil they are shiny and brown, 4 to 5 minutes, shaking the pancontinuously.Reservetheseforthegarnish.Heat a heavy-bottom pan over moderate heat for about 2 minutes.Add the olive oil to the pan, and heat. Drain the scallops from themarinade,andrestthemonapapertowelforamomenttodry.Gentlyaddthemtothepan;trynottocrowdthemtogether.Donotmovethem,asthatmakesthesearingprocessmoredifficult.Cookthemononesidefor2to3minutes,untilthescallopsarebrowned.Turnthemover,andrepeattheprocess.Whenthescallopsarecookedthroughandopaque,deglazethepanbyaddingtherestofthelimejuiceoverthescallops.Removethescallopsand theaccumulatedpan juices, andplace themonacoveredplate tokeepwarmuntilthespinachissautéed.TOPREPARETHESPINACHHeattheoliveoil inahotpan,addthegarlic,andlightlybrownit.Immediatelyaddthespinach,andcookbrieflyuntiltheleavesarewilted.Seasonwiththesaltandpepper.Formanestwiththesautéedspinachoneachplate.Placeaportionof
thecookedscallopsoverthespinach,addalittleofthepanjuices,andtopwiththecaramelizedwalnuts.
PER SERVING: CALORIES 240; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 5; PROTEIN 34 G;
CARBOHYDRATE 9 G; TOTAL FAT 7 G; SATURATED FAT 0.5 G; CHOLESTEROL 75 MG; SODIUM 450 MG; 25%
CALORIESFROMFAT
Red-Chili-RubbedSalmon
SERVES6
3largedriedredchilipeppers
1½cupslightlypackedlightbrownsugar
1tablespoonlimejuice
2garliccloves,minced(1teaspoon)
1teaspoondriedoregano,or1tablespoonfresh
1tablespoonsalt
3poundssalmonfillet,cutinto6pieces
2limes,thinlysliced
1tablespooncanolaoil
Freshcilantrosprigsforgarnish
REDchilirubmaybemadewithanyfavoritedriedredchilipeppers.
Thisrubisextremelyeasytomakeinablenderandmaybekeptin
therefrigeratorforweeks.Redchilipasteisburgundyincolorand
hasachocolate-like,spicyaftertaste.Itmaybeusedonseafood,red
meat,andpoultry.Youmayalsobrushitontofuortempehsteaks
beforebroilingthem.Tryroastingawholeunslicedsideofsalmon
fillet, especially for gatherings. Place a line of thinly sliced limes
down the center of the salmon before baking for an impressive
presentation.TryasliceofchilledsalmonontopofCaesarsalador
fieldgreens.
Soak the chili peppers in enough warm water to cover them for 30
minutes, until soft.When the peppers are soft, remove the stemsand seeds. Place the chilies, brown sugar, lime juice, garlic,oregano,andsaltinablender,andpureeuntilyouhaveapastelike
consistency. If the mixture isn’t pastelike, add a little of the soakingliquid,1teaspoonatatime,untilthedesiredconsistencyisreached.Preheattheovento350°F.Linealargebakingsheetwithparchmentpaper.Placethesalmonfilletssidebyside,touching,soitlookslikeonewhole side of salmon. Spread the puree evenly over the tops of thesalmon to completely cover the fillets. Lay 2 overlapping slices of thelime on each portion of the salmon, lining up the lime slices so theymakeastripdownthecenterofthe“whole”fillet.Lightlybrushthelimeslices with the canola oil. Bake the salmon uncovered for 25 to 30minutes,untilthesalmonisgoldenbrownandfullycookedthrough.Carefullyremovethesalmonfilletstoaservingplatter,re-creatingthe“whole”shape.Servehotfromtheoven,atroomtemperature,orchilled.When ready to serve, garnish the “whole” fillet with fresh cilantrosprigs.
PER SERVING: CALORIES 680; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 35; PROTEIN 85 G;
CARBOHYDRATE 40 G; TOTAL FAT 18 G; SATURATED FAT 4 G; CHOLESTEROL 195MG; SODIUM 1170MG; 23%
CALORIESFROMFAT
BroiledTunaStuffedwithSpinachandSun-DriedTomatoes
SERVES4
TheMediterraneanMarinade⅛cupextra-virginoliveoil
¼cupdrywhitewine
2clovesgarlic,minced(1teaspoon)
1teaspoonDijonmustard
Freshlygroundpeppertotaste
2poundsfreshtuna,cutinto4steaks1½to2inchesthick
TheSpinach-Sun-Dried-TomatoFilling½cupchoppedsun-driedtomatoespackedinoliveoil,
includingtheoil
⅛cupcapers
2clovesgarlic,minced(1teaspoon)
2cupschoppedfreshandwashedspinach
1½tablespoonspinenuts
¼cupchoppedparsley
Saltandfreshlygroundpeppertotaste
THISMediterranean-touched dish offers a surprise gift of sun-dried
tomatoes, spinach, and capers discreetly tucked inside the tuna
steak.Asmallpocketinthetunaiseasilymadewithaparingknife.
Broiling allows the flavors stuffed inside to permeate the entire
tuna steak. If you prefer grilling the stuffed tuna steak, soak a
toothpickinwaterforthirtyminutespriortogrilling,anduseitto
seal thepocket.Thiswillhold inthestuffingwithoutburningthe
toothpick. Try this recipe with other firm fish steaks, such as
halibut,swordfish,andsalmon.
TOPREPARETHEMEDITERRANEANMARINADEMixtheoliveoil,whitewine,garlic,Dijonmustard,andpepperinamediumbowl.Add the tuna steaks, andmarinate in the refrigerator for at least 1hour,turningoccasionally.TO PREPARE THE SPINACH-SUN-DRIED-TOMATO FILLING Mix the sun-dried tomatoes,capers,garlic,spinach,pinenuts,parsley,andsaltandpepperinasmallbowl.Preheatthebroiler.Remove the tuna fromthemarinade,andplace itonabroilingpan.Carefullycutahorizontalslitinthecenterofeachpieceoftuna,withoutgoingthroughtotheotherside.Youshouldnowhaveasmallpocketforthefilling.Stuffeachpocketwiththesun-dried-tomatomixture.Placethetunaunderthebroilerfor4to5minutesoneachside,untillightlybrownedandcookedtomediumdoneness inside.Becarefulnottoovercookthetuna.
PER SERVING: CALORIES 350; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 15; PROTEIN 60 G;
CARBOHYDRATE 7 G; TOTAL FAT 9 G; SATURATED FAT 1.5 G; CHOLESTEROL 110 MG; SODIUM 390 MG; 23%
CALORIESFROMFAT
PecanCornmealDustedCatfish
SERVES4
½cupunbleachedall-purposeflour
1½teaspoonssalt
½teaspoonfreshlygroundpepper
1teaspoonCajunspices
2largeeggs
¾cupbuttermilk
ThePecanCrust1¾cupsfreshbreadcrumbs
¼cupcornmeal
1cuppecans,toastedandfinelychopped
¼cupchoppedparsley
⅛cupchoppedfreshcilantro
½teaspoonsalt
¼teaspoonfreshlygroundpepper
1½poundscatfishfillets(4fillets)
¼cupcanolaoil
A crunchy cornmeal and pecan crust with underlying cilantro-
pepperflavorworksperfectlyonanymilddelicatewhitefishfillet,
such as tilapia, orange roughy, flounder, or sole. Here we use
P
catfish,whichistraditionallyfriedinasimilarcorn-andflour-based
crust. The buttermilk marinade adds a pleasant sharp twang
withouttakingawayfromthenaturalseafoodtaste.Foradelicious
combination, try toppinga filletofcatfishoveramoundofsweet
andcrunchyMardiGrasJicamaSlaw.
reheattheovento375°F.Inadish,combinetheflour,salt,pepper,andCajunspices.
In a shallow dish or bowl, blend the eggswith the buttermilk untilwellincorporated.TO PREPARE THE PECAN CRUST In a third bowl, combine the bread crumbs,cornmeal,pecans,parsley, cilantro, salt, andpepper.Lineup the threedishes from left to right—dredging flour, eggmixture, andpecan-crustmixture.Have a large clean sheet of waxed paper laid out on your workcounter(about12x12inches,orlargeenoughtolaythebreadedfilletson).Dredgeeachcatfishfilletintheseasoneddredgingflour,thenintheeggmixture, and then in thepecan-crustmixture, pressing the crumbsandnutsintothefilletsifnecessary.Heat the canola oil in a large nonstick sauté pan overmedium-highheat.Theoilishotenoughwhenyoucanseefaintripplesintheoilanda light smoke appears over the surface of the pan. Carefully add thebreaded catfish fillets, and brown them quickly on each side for 2minutes,turningjustonce.Remove the fillets from the sauté pan, and place them on a largebakingsheet.Place the fillets in theoven,andcookuntil the fish feelsfirmwhenpushedwithyourfingers,3to5minutes.
PER SERVING: CALORIES 820; CALORIES FROM FAT 440; CALORIES FROM SATURATED FAT 60; PROTEIN 37 G;
CARBOHYDRATE60G; TOTAL FAT49G; SATURATEDFAT7G; CHOLESTEROL175MG; SODIUM1,720MG; 54%
CALORIESFROMFAT
HazelnutCrustedPorkLoin
SERVES8
2tablespoonsbutter
1smallonion,chopped
2stalkscelery,chopped
2tartapples,suchasGrannySmith,peeledandchopped
¼cupwhiteorroséwine,orapplejuice
2teaspoonschoppedfreshthymeleaves,or½teaspoondried
2teaspoonschoppedfreshsage,or1teaspoondried
2teaspoonschoppedparsley
1teaspoonsalt
½teaspoonfreshlygroundpepper
2cupscubedFrenchbaguetteorsourdoughbread,lightly
toasted
½to¾cupchickenorvegetablestock
4poundsbonelessporkloin
Saltandfreshlygroundpeppertotaste
1tablespoonoliveoil
1cupfinelychoppedhazelnuts
1cupdriedbreadcrumbs
Cran-AppleRaspberryChutney
Aperfectautumndish.Ahazelnutcrustsealsinthejuicesandadds
P
a sharp contrast to the sage-infused stuffing. The pork is easy to
open up or butterfly and stuff, especially by placing a piece of
plasticwrapovertheporkwhilepounding.Thisproducesaneven
flattenedsurface forstuffing.Usecrispapples for thestuffingand
chutney, such as Granny Smith, Fuji, or Gala varieties. The tart
flavor of Cran-Apple Raspberry Chutney goes well with pork.
Cranberries are acidic, which aids in the digestion of succulent
pork. If you don’t own a rack to place the roast on, place a few
large carrots underneath—they work just as well, and they add
flavor.
reheat the oven to 350°F. Melt the butter in a large sauté pan.Whenthebutterissizzling,addtheonion,celery,andapples.Cook
over medium heat for 30 seconds, stirring often. Add the wine, andcontinuecookinguntil thevegetablesandapplesaresoftbutstill firm,for2to3minutes.Mixinthethyme,sage,parsley,salt,andpepper.Stirinthebread,drizzlethestocktomoistenthestuffing,andmixwell.Trimtheporkloinofexcessfat,andcutalongslitfromonehorizontalend to theother inbutterfly fashion,butwithoutcutting through.Theporkshouldlooklikeanopenbook.Placeapieceofplasticwrapoverthepork.Poundtheporkslightlytoflattenalittle;thenseasontheinsidewiththesaltandpepper.Spoon the stuffingonto thecenterof thepork loin.Bring the topoftheporkloinoverthebottomportiontoclosetheopenbook.Tiewithbutcher’s twine,pushingany stuffing that falls outback into thepork.Rub the pork with the olive oil, and season with additional salt andpepper. Mix the chopped hazelnuts and bread crumbs together in ashallowpan,androlltheporkloininthemixture,pressingthehazelnutsintotheporksotheyadherewell.Placeonarackcenteredonabakingpan,androastintheovenfor1½to2hours,untiltheporkreachesaninternaltemperatureof185°F.
Remove the pork from the oven, and transfer it to a carving board.Allowthepork loins tocool for15 to30minutesbefore slicing.ServewiththeCran-AppleRaspberryChutney.
PER SERVING: CALORIES 780; CALORIES FROM FAT 410; CALORIES FROM SATURATED FAT 100; PROTEIN 68 G;
CARBOHYDRATE 25 G; TOTAL FAT 45 G; SATURATED FAT 11 G; CHOLESTEROL 185MG; SODIUM 580MG; 52%
CALORIESFROMFAT
Cubano-StylePorkLoin
SERVES8
½cuporangejuiceorsourorangejuice
⅛cuplimejuice
½cupstrongblackcoffee
⅛cupextra-virginoliveoil
4clovesgarlic,minced(2teaspoons)
1teaspooncrushedredchiliflakes
1teaspooncumin
4poundsbonelessporkloin
2teaspoonssalt
½teaspoonfreshlygroundpepper
Raisin-OrangeSauce
Sprigsoffreshcilantrotogarnish(optional)
MILD pork will captivate your appetite in this Cuban-inspired dish
with aromas of citrus, coffee, and vibrant cumin. Mojo is a
traditional Cuban marinade made with sour oranges, spices, and
garlic.SourorangesareusedinmanyHispanicdishes,andtheyare
available in ethnic grocery stores. If you can find some sour
oranges, try them—the juice is similar in acidity to lemon juice,
with an orange flavor. Mojo is used as a marinade for pork,
chicken,andseafoodbeforecooking.Itactstotenderizeanycutof
M
meatandcanbeusedtomakeceviche,aswell.
This family recipe is made with black coffee, which adds a
roasted nutty flavor and dark color to the roast. Coffee is
traditionallyused inCuban family recipes tomarinate freshhams
andlargecutsofmeat.
ix theorange juice, lime juice,coffee,oliveoil,garlic, redchiliflakes,andcumininashallowbakingpanlargeenoughtohold
theporkloin.Placetheporkloininthemarinade,cover,andrefrigerateovernight,orforatleast2hours,turningseveraltimes.Heattheovento325°F.Placetheporkinaroastingpan,andpourthemarinadeoverit.Seasontheporkwiththesaltandpepper.Bakefor1½to2hours,untilameatthermometerregisters185°R,bastingevery30minutes.Removetheporkfromthebakingdishandtransfertoacarvingboard.Allowtocoolfor15to30minutesbeforeslicinganddressingwiththesauce.Garnishwithfreshcilantro.
PER SERVING: CALORIES 350; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 50; PROTEIN 47 G;
CARBOHYDRATE 1 G; TOTAL FAT 16 G; SATURATED FAT 6 G; CHOLESTEROL 135 MG; SODIUM 580 MG; 43%
CALORIESFROMFAT
RecipeBonusHerearesomewaystouseCubano-StylePorkLoin.
Sliceandservewithfreshfruitsalsa.
Serveinsofttacosorsandwiches.
GrilledLemonPepperRib-EyeSteaks
SERVES6
2poundsrib-eyesteaks,welltrimmed(2largesteaks)
TheLemonPepperMarinade
2teaspoonscoarselygroundblackpeppercorns
⅛cuphoney
1tablespoonextra-virginoliveoil
⅛cuptamari
1tablespoonWorcestershiresauce
⅓cuplemonjuice
1teaspoongratedlemonzest
THIS marinade simply enhances the natural beef flavor of well-
marbled rib-eye steaks. Peppercorns are one of themost popular
spicesusedtheworldovertoseasonthousandsofdishes.Thereare
fourmain varieties of peppercorns-black, pink, white, and green.
We use black peppercorns on our rib-eye steaks, which yield the
strongest flavorof the four.Makesureyoucrack thepeppercorns
coarsely to enhance the peppery character. Just place the
peppercorns in a small plastic bag, and crush them with a meat
mallet or the bottom of a heavy skillet, or pulse them in a spice
grinderorcleancoffeemillbeforeaddingthemtoyourmarinade.
Place the rib-eye steaks in a glass or ceramic dish just large enough toholdthem.
TO PREPARE THE LEMON PEPPER MARINADE Combine the peppercorns, honey,olive oil, tamari, Worcestershire sauce, lemon juice, and lemon
zest.Pourthemarinadeoverthesteaks,andrubitintobothsides,makingsurethatbothsurfacesofthesteaksarecoatedwell.Marinatethesteaksin therefrigerator forat least3hours,orovernight.Grill thesteaks todesireddoneness inagasorcharcoalgrill.A largesteakwillnormallytake4to5minutespersidetoreachamediumdonenessonagrill.Youmayalsobroilsteaksonadrippanrackapproximately3inchesfromthebroilerfor4to6minutespersideforamediumdoneness.
PER SERVING: CALORIES 360; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 70; PROTEIN 43 G;
CARBOHYDRATE 3 G; TOTAL FAT 18 G; SATURATED FAT 7 G; CHOLESTEROL 120 MG; SODIUM 190 MG; 44%
CALORIESFROMFAT
TipfromtheTeam:Whenmarinating,placeallofthemeatorvegetableswiththemarinadeinalargezipper-closureplasticbag.Thisisagreatwaytomakesureyourfoodmarinates evenly, as you can keep turning the bag over to make sure the liquid getseverywhere.
PasteldeChoclo
SERVES6
2cupsfrozencorn,thawedanddrained,or3earsfreshcorn,
shucked,kernelscutfromthecob
1teaspooncinnamon
1teaspoonsalt
1½teaspoonssugar
½cupmilk,orsoyoroatmilk
2largeeggs,beaten
1tablespoonbutter
1tablespoonoliveoil
3cupschoppedyellowonion
2clovesgarlic,minced(1teaspoon)
1poundgroundbeef
⅓cupchoppedpittedripeblackolives
⅛cupraisins,plumpedinhotwaterfor10minutesandthen
drained
3tablespoonschoppedfreshbasil
½teaspooncumin
½teaspoonpaprika
½teaspoonsalt
3largeeggs,hard-boiledandsliced
⅛cupchoppedparsley
P
PASTEL de Choclomeans “casserole of corn.” This authentic Chilean
beefdishiseatenonfestivefamilyoccasions.It’ssortofapicadillo
orgroundbeefhashwithagolden,sweetcorncrustbakedoverthe
topandisoftenbakedinaclaypot.Juicyplumpedraisinsabsorb
the flavors of cumin and fresh basil. The sweet corn crust and
fragrantcinnamonmellow thebold flavorof thebeef filling.This
dishmaybefrozeninanoven-readydishforfuturedinners.Serve
thispipinghotwithtomatosauceorsalsa.
reheattheovento350°EPlacethecorn,cinnamon,salt,sugar,andmilkinthebowlofafoodprocessorfittedwithametalblade,and
blendtoawetpaste.Placethecornmixtureinasaucepan,andcookitover medium heat, stirring constantly, until the mixture is cooked tomashed-potatoconsistency,about10minutes.Coolthecornmixtureslightly,andstirinthebeateneggs.Inalargesautépan,meltthebutterwiththeoliveoilovermedium-highheat.Addtheonion,andcook,stirringoften,forabout10minutes.Addthegarlic;sauté1minutemore,stirringoften.Crumblethegroundbeef into theonions.Addtheolives, raisins,basil,cumin,paprika,andsalt. Sauté until the meat is cooked, stirring occasionally, for 4 to 5minutes.Lightly butter a 9 x 9-inch baking dish. Spread the ground beefmixtureonthebottomofthedishinanevenlayer.Topwiththeslicedhard-boiledeggs.Spoonthecornmixtureontopoftheeggs.Bakeintheoven until the corn topping is golden brown, 20 to 25minutes. Coolslightly before serving. Cut into squares. Sprinkle with the choppedparsley.
PER SERVING: CALORIES 330; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 50; PROTEIN 21 G;
CARBOHYDRATE 27 G; TOTAL FAT 16 G; SATURATED FAT 6 G; CHOLESTEROL 220 MG; SODIUM 650 MG; 45%
CALORIESFROMFAT
P
CarneAsadawithJalapeñoCilantroPesto
SERVES4
SpicyMexicanMarinade
1½poundsskirtorflanksteak
JalapeñoCilantroPesto
CARNE asada is barbecuedor grilledbeef. It is commonly served at
family gatherings or as street food in various regions of Mexico.
Carneasadaisnormallyslicedthinbeforegrilling;however,inour
recipe we marinate the beef in whole pieces, grill it, and then
thinly slice it after cooking. It’s much juicer this way. Serve the
beefhotorchilled.Whencold,beefcanbeslicedverythinlyacross
thegrain.ServeonaplatterwithabowlofJalapeñoCilantroPesto
andlimewedges.Thislime-scentedspicypestoistheperfectmatch
for thisbold-flavoredbeefdish.Slice themarinatedcookedsteak,
and serve draped across hot rice pilaf or on a flour tortilla. This
steakmakesadelicioussandwich,too,onyourfavoritebread.Try
itoncornmuffinsorjalapeñocornbread.
lacetheSpicyMexicanMarinadeinashallowdishlargeenoughtoholdthesteak.Marinatethesteak,turningoccasionally,foratleast
1hour.Grill thebeefovercoalsoronagasgrill for4to5minutesoneach
side,untilcookedtomediumdoneness.Ifyouprefer,youmaycookthebeefintheoveninstead.Preheatthe
oven to 425°F.Heat a cast-iron skillet or heavy-bottomovenproof pan
untilsmokinghot.Brushthebeefwitholiveoil,andsearthebeefononesidefor3minutes,untilbrownedwell.Brushthebeefwithsomeofthemarinade,turnit,andrepeattheprocess.Placethepaninthepreheatedoven, and roast for 10 minutes, until the beef is cooked to mediumdoneness.Letthebeefsitforabout10minutes;thensliceandserveitwiththepesto.
PER SERVING: CALORIES 360; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 70; PROTEIN 46 G;
CARBOHYDRATE 1 G; TOTAL FAT 18 G; SATURATED FAT 7 G; CHOLESTEROL 115 MG; SODIUM 140 MG; 44%
CALORIESFROMFAT
PersianLambRoastàlaGrand-Mère
SERVES6
TheKashmiriSpiceMash
2teaspoonscuminseeds
1largeredonion,cutinto4pieces
6driedredKashmirichilies,oryourfavoritedriedchili(you
mayalsosubstitute1tablespooncrushedredchiliflakes)
6clovesgarlic
1(2-inch)piecefreshginger
1(2-inch)piececinnamonstick,brokenintopieces
1tablespoonpaprika
2teaspoonssalt
2teaspoonslightbrownsugar
¼cupcidervinegar
5to6poundsbonelesslegoflamb,rolledandtied(Mostlamb
roastcomestiedwithbutcher’stwineorissoldinaclothnet.
Thishelpsthelambkeepitsshapeduringthecooking
process.)
4hard-boiledeggs,peeledandsliced
Ahighlyseasonedspicemashgivesthislambroastanintenseflavor
and spicy kick. Usually reserved for Christmas Eve dinners in
Bombay, where it originates, this great roast is suitable for all
seasons. Let the lamb marinate for at least four hours, but
preferablyoneortwonightsintherefrigeratorforthespicemash
topermeatetheroast.
TO PREPARE THE KASHMIRI SPICE MASH Toast the cumin seeds in a dry pan overmoderateheat,shakingcontinuouslyfor30to45seconds,untilfragrant.Coolthecuminslightly,andcombineitinthebowlofafoodprocessororinablenderwiththeonion,chilies,garlic,ginger,cinnamon,paprika,salt,lightbrownsugar,andvinegar.Processwelluntilsmooth.Piercethelambrandomlywithaforktohelpthepastepermeatetheroast.Rubthepastealloverthesurfaceofthelamb,andplacethelambinacovereddishintherefrigeratorfor1to2nightsforbestflavor.Whenreadytocontinue,preheattheovento500°F.Placethelambina roast pan and roast for 25 minutes, uncovered. Lower the oventemperature to375°E, cover thepan looselywith foil, andcontinue toroastforl¾to2hours,bastingevery20to25minuteswiththejuicesthat accumulate in thebottomof thepan, until the lamb is cooked todesired doneness. When done, a meat thermometer inserted into thethickestpartofthelambwillread145°to160°F.Removethelambfromtheoven,andallowittorestfor15minutesbeforeremovingthestringsandslicingit.Transferthelambtoaservingplatter,andgarnishitwiththeslicedeggs.
PERSERVING:CALORIES800;CALORIESFROMFAT300;CALORIESFROMSATURATEDFAT100;PROTEIN112G;
CARBOHYDRATE 6 G; TOTAL FAT 33 G; SATURATED FAT 12 G; CHOLESTEROL 480 MG; SODIUM 930 MG; 37%
CALORIESFROMFAT
SPICY MAC AND CHEESE TUSCAN VEGETABLE SAUTÉ SMOKYMAPLEBAKEDBEANS ROASTEGGPLANTWITHORZOANDRICOTTAPILLOWS LENTIL AND MUSHROOM TAGINE MUSHROOM TOFUSTOGANOFF HARVESTVEGETABLESHEPHERD’SPIEWITHORANGEMASHED YAM CRUST CHILES RELLENOS CASSEROLE TURKEYPICADILLO CHICKEN POT PIE WITH WHOLE WHEAT CRUSTCHICKENANDDUMPLINGS THAI-STYLEGREENCURRYCHICKENTUNANOODLECASSEROLE MOROCCANPAN-ROASTEDSEAFOODDOUBLE DUMPLING BEEF STEW SAUSAGE AND MULTICOLOREDPEPPERSWITHBASIL
Casseroles.Potpies.Powerfulwords in thegenreofhomecooking.Atfirst, thereferencemayconjureupthoughtsofabubblingcheesecrustbakedovertendernoodlesandchunksoftuna.Ortheremightevenbememoriesofhotpangravypeekingthroughcracksofamashedpotatocrust caramelized around the edge of an old favorite earthenwarecasseroledish.The truth is this: One-pot meals take many culinary forms. We set
someguidelinesforrecipestoincludeinthischapter.Thepaninwhichourrecipesarebakedbecomesanintegralpartofthe“one-pot”theme.Inorder tomeet therequirements, itneedsabottomandsomeserioussides to stack ingredients. All the ingredients need to simmer or baketogether so the flavors mingle. Even a steaming maple-scented pot ofbeansandveggiedogsqualifies,aslongastheyarecookedtogetherinthesamepot.One-pot meals also symbolize something else—food has become
complicated in the last twentyyears.Casseroles remindusof thedayswhen food was straightforward and more accessible. When that giantglass dish was set down on the dinner table, even if the filling washiddenundersomekindofcrust,itwassofriendlyandinviting.Thesecomfortingdishestakeusbacktoasimplertime.Savingvaluablekitchentimeisyetanotherbenefitofone-potdinners.
Theymay be prepared ahead, even up to three days in advance, andthey’reovenready.Manyone-potdinnerscanbefrozen,readytomakethe trip from freezer to oven. They are essentially a completemeal inonedish.One-pot meals are the modern-day antidote for the frenzied daily
routinemostofuslead.Putonsomerelaxingmusic,placethepotintheoven, pour the wine, put the field greens in a bowl…and spend timewithyour familyandyourguests.Andpick thatnight tovolunteer fordishduty—onepot,lesscleanup.
SpicyMacandCheese
SERVES6
3tablespoonsbutter
1½cupsonion,chopped
3clovesgarlic,minced(1½teaspoons)
1½teaspoonscumin
1½teaspoonscoriander
¼cupunbleachedall-purposeflour
2cupsmilk
1largejalapeñopepper,seededandchopped
¼teaspooncayennepepper
1½teaspoonssalt
2cupscanneddicedtomatoes,undrained
½cupgratedmozzarellacheese
½cupgratedcheddarcheese
½cupgratedSwissorJarlsbergcheese
1poundpennepasta,cookedanddrained
½cupgratedParmesancheese
½cupdriedbreadcrumbs
Vegetableoilforsprayingbakingdish
THIS is comfort foodwitha rocket-powered flavorboostermadeof
minced fresh jalapeñochilies.Youmayenjoy thishot, right from
thepan,ormakeitadayortwobeforeyouwanttoserveit.The
P
flavors blendwell and the casserole sets up,making slicing easy.
Youmaycutthemacandcheeseintosmallsquaresordiamondsto
reheat. If you want to add a decorative touch, sauté one or two
extra sliced jalapeños or some diced colorful bell peppers and
scatterthemonthetopbeforebaking.Addcookedchickenbreast
piecestothiscasseroleforaheartier(butnonveggie)takeforextra
protein. Change the spicy profile by switching peppers—try this
with3 to4 tablespoonschoppedcannedchipotles inadobosauce
or give it anAsian spice twistwith3 to 4 tablespoons of bottled
chilisaucewithgarlicandomitthecumin.
reheattheovento350°F.Meltthebutterinalargesautépan,andadd the onion, garlic, cumin, and coriander. Cook for 2 to 3
minutes, stirringoften,oruntil theonion is soft.Mix in the flour,andcook themixtureovermoderateheat for1minute, stirring constantly.Usingawirewhisk,slowlyincorporatethemilkintotheonionmixtureuntiltheflourandmilkareblended.Bringthistoaboil,lowertheheattoasimmer,andstir inthejalapeñopepper,cayennepepper,salt,andtomatoeswiththeirjuice.Simmerfor15minutes.Remove the pan from the heat, and stir in the mozzarella cheese,cheddar cheese, andSwiss cheese,blendinguntilwellmixed.Combinethe sauce and cooked pasta in a largemixing bowl. Place the saucedpasta in a 9 x 9-inch greased baking dish. In a small bowl, mix theParmesancheesewiththebreadcrumbs.SprinkletheParmesantoppingover the pasta. Bake for 30 to 35minutes, until the crumb topping isgoldenbrown.
PER SERVING: CALORIES 420; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 90; PROTEIN 22 G;
CARBOHYDRATE46G; TOTAL FAT17G; SATURATEDFAT10G;CHOLESTEROL45MG; SODIUM1,040MG; 36%
CALORIESFROMFAT
TuscanVegetableSauté
SERVES6
¼cupoliveoil
3clovesgarlic,minced(1½teaspoons)
1poundredonions,sliced1inchthick
1poundgreenpeppers,seededandchopped
1poundredpeppers,seededandchopped
½poundyellowsquash,sliced½inchthick
1poundzucchini,sliced½inchthick
4largevine-ripetomatoes,seededandchopped
½cuppittedandchoppedKalamataolives
3cupscookedchickpeas
⅛cupwholefreshrosemaryleaves
1tablespoondriedItalianherbs
½cupchoppedfreshbasil
2teaspoonssalt
1teaspoonfreshlygroundpepper
¼cupchoppedparsleytogarnish
A simmering pot of rosemary-and basil-scented Tuscan vegetables
formsperfect food for the soul.Make sure to serve this dish in a
large bowl; the colors and shapes are sure to be the center of
attention when placed on your dinner table. Try this dish over
polenta,pasta,orrisotto.Topapieceofgrilledorbroiledfishwith
P
this colorfulmixture.Youmayuse jarredor canned chickpeas. If
you prefer to cook your own, see “Preparing Dried Beans in a
Hurry”.
lacetheoliveoilinalargesautépan,andheatitovermedium-highheat. Add the garlic and onions, and sauté them for 1 minute,
stirringoften.Reducetheheattomedium,andaddthepeppers,squash,and zucchini. Cook, stirring often, for 4 to 5 minutes, until thevegetables begin to become tender. Stir in the tomatoes and cook,stirring often, for 1 minute. Reduce the heat to low. Add the olives,chickpeas, rosemary, Italian herbs, basil, salt, and pepper. Cook for 1minute, or until heated through. Place in a serving dish, and garnishwiththeparsley.
PER SERVING: CALORIES 240; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 15; PROTEIN 6 G;
CARBOHYDRATE 33 G; TOTAL FAT 12 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 810 MG; 46%
CALORIESFROMFAT
TipsfromtheTeam:Trytheseideastogetthemostoutoffreshherbs.
Takeacuporvase,fillitwithwater,andimmersethestemsofherbsasyouwouldwithfreshflowers.Storeintherefrigerator.
Extraherbsyoucan’tusefastenough?Takeanicetrayfromyourfreezer.Choptheherbsand split them evenly into a few of the ice compartments. Fill with water and freeze.Remove the “herb cubes” and store them in a marked container or plastic bag. Then,wheneveryouwantalittleherbforarecipe,simplygrabacubeandaddittotherecipe(orthawitandusetheherbasyounormallywould).
SmokyMapleBakedBeans
SERVES10
1pounddriedgreatnorthernbeans(about2cups)
2cupsHoneyJalapeñoBarbecueSauce
1½cupschoppedonions
1tablespoongratedfreshginger(1-inchpiece)
2wholecannedchipotlepeppersinadobosauce,drained
⅛cupsoy“baconbits”
½cuppuremaplesyrup
¼cupmolasses
¼cupapplejuice
1cuptomatopuree
¼cupcidervinegar
1tablespoontamari
THIS dish is extremely appealing to both vegetarian and
nonvegetarian appetites. Made with vegetarian or traditional
bacon,thisisamodernversionoftheclassicBostonbakedbeans.
Thearomaofgratedfreshgingerandsmokychipotlechilipeppers
aremellowedbysweetmaplesyrup.
If you want this recipe to be vegetarian, leave out the
WorcestershiresauceintheHoneyJalapeñoBarbecueSauce.Ifyou
donotuseHoneyJalapeñoBarbecueSauce,useanybarbecuesauce
andaddonejalapeño,stemmed,seeded,andchopped.
Placethebeansinalargesaucepot;coverthemwithwaterandallowthe
beanstostandovernight,orforatleast2hours.Discardthesoakingwater,rinsethebeans,andcoverthemwithcold water. Add the barbecue sauce, onions, ginger, chipotles,
“bacon bits,” maple syrup, molasses, apple juice, tomato puree, cidervinegar,andtamari.Bringthemixturetoaboil,reducetomediumheat,cover, and simmer until the beans are tender and the sauce hasthickened,1 to2hours.Addmorewater if thebeansappeardry.Youmayalsobakethecovereddishina325°F.ovenforthesameamountoftime,addingabitofwaterorapplejuiceifthemixturelooksalittledry.
PER SERVING: CALORIES 180; CALORIES FROM FAT 10; CALORIES FROM SATURATED FAT 0; PROTEIN 7 G;
CARBOHYDRATE38G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM330MG;6%CALORIES
FROMFAT
RecipeBonusTheserich-tastingandmahogany-coloredbeansformaperfectbaseforsimmering veggie dogs, natural hot dogs, or sausages. After the beans are cooked, takeenoughout fordinner,placetheminacasseroledish,andarrangeyour favoritemeatorvegetable dogs over the top, or slice them in1-inch lengths andblend in.Cover looselywithfoilorwithacover,andbakeina375°Eovenfor20minutes,untilthewholedishisheatedthrough.
RoastEggplantwithOrzoandRicottaPillows
SERVES4
⅛cupoliveoil
1cupchoppedonion
2largeleeks,washedandslicedabout½inchthick
1largeeggplant(2½to3pounds),peeledandchopped
2mediumredpeppers,seededandchopped
3largetomatoes,chopped
½cupsun-driedtomatoes,thinlysliced
3largeclovesgarlic,minced(1½teaspoons)
½poundorzopasta,cooked
½cupchoppedfreshbasil
½cuptomatojuice
1cupricottacheese
½cuppinenuts
½cupdriedbreadcrumbs
½cupgratedParmesancheese
¼cupchoppedparsley
2teaspoonsdriedItalianherbs
TINYorzopastaisbakedwithvegetables,herbs,andtomatojuicein
thisunusualdishwitharusticItalianfeel.Theorzosoaksupflavor
from the cooking juices as the pasta becomes tender. The ricotta
pillows rest on top of this dish, lightly glaze over the vegetables,
P
andresembleameringuedustedwithsharpParmesancheeseand
studdedwithpinenuts.
reheat theoven to375°F. Ina large sautépan,heat theoliveoil.Add the onion, leeks, eggplant, and peppers, and cook over
medium-highheatfor3to5minutes,untilthevegetablesaresoft;addasprinklingofwater toprevent thevegetables fromsticking to thepan.Removethepanfromtheheat.Addthechoppedtomatoes,sun-driedtomatoes,garlic,andorzo.Stirinthebasilandtomatojuice.Mixwell.Placethemixtureina9x9-inchgreased baking dish. Top with dollops of spooned-on ricotta, formingsmallpillowsoverthesurfaceofthecasserole.Inasmallbowl,mixthepinenuts,breadcrumbs,Parmesan,parsley,andItalianherbs.Sprinklethis toppingover thevegetable-orzomixture.Bakeuntil the topping isgoldenbrown,about20minutes.
PER SERVING: CALORIES 770; CALORIES FROM FAT 250; CALORIES FROM SATURATED FAT 70; PROTEIN 34 G;
CARBOHYDRATE104G; TOTAL FAT28G; SATURATEDFAT8G; CHOLESTEROL30MG; SODIUM1,060MG; 32%
CALORIESFROMFAT
RecipeBonusTrythismixturestuffedintohalvesof2or3smallereggplants.Usetheshell fromtheeggplantsbyscoopingorcuttingout theeggplant flesh, leavinga½-inch-thick shell to fill. Bake the empty shell on a greased baking sheet until soft, about 20minutes.Fillwithroastedeggplantmixture,topwithgratedmozzarellacheese,andbakeorbroiluntilthecheeseismelted.Makingitthiswayserves4to6,usinghalfaneggplantperperson.
LentilandMushroomTagine
SERVES8
3tablespoonsoliveoil
1½cupschoppedonions
3clovesgarlic,minced(1½teaspoons)
1cupchoppedcarrots
1cupchoppedcelery
3cupschoppedwhitebuttonmushrooms
1½cupschoppedportobellomushroomcaps
1cupchoppedshiitakemushroomcaps
⅛cuptomatopaste
1½tablespoonscidervinegar
2teaspoonspaprika
1½teaspoonscumin
2teaspoonsfennelseeds
2cupslentils
1½cupsvegetablestock
1cupscanneddicedtomatoes,withtheirjuice
2teaspoonssalt
1teaspoonfreshlygroundpepper
¼teaspooncayennepepper
1cupslicedassortedbellpeppers(red,green,andyellow)
1poundfreshspinach,washedandstemmed
1tablespoongratedlemonzest
P
AtagineisatraditionalMoroccanstew,typicallybakedslowlyina
conicalceramicdish.Infact,theceramicdishitselfisoftenreferred
toasatagine.Therearemanydifferentkindsofthesestews;most
are served with couscous. Don’t be alarmed by the amount of
ingredients: They are simply added to the pot and cooked slowly
togetherwhileyougoaboutyourbusiness.Youmaymakethisina
slowcookerifyouhaveone.Themushroomessencecooksintothe
lentils, which thicken this dish. Fragrant stock, lemon zest, and
fennelseedbubbleaway,addingaromaticspirittothisstew—and
toyourentirekitchen.Warmpitabreadandadroportwoofhot
saucemaketheperfectaccompaniments.
lacetheoliveoilinalargesautépan,andheatitovermedium-highheat. Add the onions, and cook them until they are light golden
brown,3to5minutes.Addthegarlic,carrots,andcelery,andcontinueto sauté, stirring occasionally, for about 5 minutes, or until thevegetables are tender. Add all the mushrooms and the tomato paste,vinegar, paprika, cumin, and fennel seeds, and cook for 10 to 15minutes, stirring occasionally. Add the lentils, vegetable stock, dicedtomatoes, salt, ground pepper, and cayenne pepper. Simmer covereduntilthelentilsaretenderandmostoftheliquidisabsorbed,20to25minutes.Duringthe last5minutesofsimmering,addthebellpeppers.Addthespinach,andcookuntil thespinach iswilted,about1minute.Stir in the lemon zest. A sauce will form around the lentils; if theyappeardry,addalittlewaterorvegetablestock.
PER SERVING: CALORIES 250; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 5; PROTEIN 16 G;
CARBOHYDRATE 42 G; TOTAL FAT 4.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 840 MG; 16%
CALORIESFROMFAT
MushroomTofuStroganoff
SERVES4
1poundextra-firmtofu,cutinto1-inchcubes
½cupItalianHerbVinaigrette,oryourfavoritevinaigrette
3tablespoonsoliveoil
½largeonion,chopped
½cupburgundywine
1poundwhitebuttonmushrooms,sliced¼inchthick
2largeportobellomushrooms,diced
¾cupoatmilkorsoymilk
3tablespoonstamari
1teaspoonfreshlygroundpepper
2bayleaves
1teaspoondriedthyme,or1tablespoonfresh
ITdoesn’tmatterwhetheroneisvegetarianornot—thisdishissoul
satisfying for all. Baking the tofu dries it out and changes the
texture, which then allows it to soak up the pan gravy and
mushroomessence.Oatmilk(acreamy,dairy-freebeveragemade
fromoats)isahealthfulsubstitutefordairymilkorcreambecause
it’srich,anditthickenswithcooking.Youmaysubstitutevegetable
stock for thewine. For anonveganversion, youmayusemilkor
creaminplaceoftheoatmilk.
M
Serve thisovernoodles, oruse it as a filling for crepesorover
polenta. Make this more earthy by varying the recipe with an
assortment of other mushrooms in combination (like shiitake,
cremini,andporcini).
arinate the tofu for 30minutes in the ItalianHerbVinaigrette.Preheattheovento450°F.Removethetofufromthemarinade,
andplaceitinabakingdish.Roastthetofucubesfor20minutes,untiltheyarelightlybrowned.Removethemfromtheoven.Heattheoliveoilovermedium-lowheatinalargesautépan.Addtheonion, and cook slowly until it’s nicely browned, 20 to 25 minutes.Deglazethepanwiththewineastheonioncookstopreventtheonionfromburningorgettingtoobrown.Addthewhitebuttonandportobellomushrooms,andsautéfor1to2minutes,untilthemushroomsarelimp.Add the oatmilk, tamari, pepper, bay leaves, and thyme. Simmer forabout10minutes,allowingthemixturetothickenslightly.Addthetofu,andheatthestroganoffthrough.Removethebayleavesbeforeserving.
PER SERVING: CALORIES 270; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 15; PROTEIN 13 G;
CARBOHYDRATE 24 G; TOTAL FAT 13 G; SATURATED FAT 2 G; CHOLESTEROL 0 MG; SODIUM 1,120 MG; 44%
CALORIESFROMFAT
HarvestVegetableShepherd’sPiewithOrangeMashedYamCrust
SERVES6
1poundtempeh
⅛cupcanolaoil
1cupchoppedonions
1cupchoppedcarrots
½teaspoonfreshthymeleaves,minced(or¼teaspoondried
thyme)
1poundnewpotatoes,peeledanddiced½inchthick
3cupsvegetablestock
3tablespoonstamariorsoysauce
½cupfrozenpeas,thawed
½cupfrozencornkernels,thawed
½teaspoonsalt
¼teaspoonfreshlygroundpepper
1tablespooncornstarch
⅛cupwaterorstock
1½teaspoonschoppedfreshsage,or½teaspoondried
4cupsOrangeMashedYamsormashedpotatoes
½cupslicedalmonds
SHEPHERD’S pie was originally created in Canterbury, England, as a
meansofusingupleftoverSundayroast,soit’straditionallymade
P
withgroundbeefor lamb.Wecreated this vegetarian recipeas a
heartyvegetabledishsuited forholidaygatherings (althoughbeef
maybesubstitutedforthetempehifyoulike).Asitturnsout,this
dish is popular all year long. The orange mashed potato crust
makesa fabulous topping for thispie. Ifyouwish,makeaclassic
mashedpotatotopping,oruseafavoritepackagedvariety.Boththe
filling and topping may be made two days prior to assembling.
HarvestVegetableShepherd’sPieisespeciallyinvitingwhenbaked
inaceramicorearthenwaredish.
reheat the oven to 350°F. Crumble the tempeh into pieces thatresemblecookedgroundbeef.
Heatthecanolaoilovermedium-highheatinalargesautépan.Addthetempeh,onions,andcarrots;cookuntiltheonionsaretranslucent,3to 5 minutes. Add the thyme, potatoes, vegetable stock, and tamari.Simmerthismixtureuntilthepotatoesarecookedbutstillfirm,15to20minutes. Stir in the peas, corn, salt, and pepper. Bring to a simmer.Combine the cornstarch in a small bowlwith thewater until smooth.Add the cornstarch slurry to the simmering vegetables, stirringconstantly.Stirinthesage.Placethefillingina9-inchpieplateorovenproofcasseroledish.Topwith 4 cups preparedOrangeMashedYams. Sprinkle the piewith theslicedalmonds.Bake thepie for25 to30minutes,until theyamsandalmondsaregoldenbrownandthefillingisbubbling.
PER SERVING: CALORIES 790; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 20; PROTEIN 37 G;
CARBOHYDRATE135G;TOTALFAT22G; SATURATEDFAT2.5G;CHOLESTEROL0MG;SODIUM1,130MG;25%
CALORIESFROMFAT
RecipeBonusYoumayalsousethisfillingtostuffredandgreenpeppers.Thisworksbest if thestuffingischilledfirst.Preparethepeppersbycuttingoffthestemend.Leavethepepperswholebutcleanouttheseedsfrominside.Cutasmallsectionoffthebottomofthepepperifnecessarytomakeitstandup,orslicethepepperinhalfandfillwithequalpartsofthetempehmixture.Placethestuffedpeppersinanovenproofdish.Pourabout1cupofvegetablestockaroundthepeppers,andbakeina350°F.ovenfor20to25minutes,untilthepeppersaretenderbutstillfirm.Topwithasprinklingofsoyordairycheese,andletthecheesemeltslightly.Orservewithpreparedbasil-infusedtomatoorpizzasauce.
YamsversusSweetPotatoes
SWEETpotatoesarenativetoCentralAmericaandcomefromthe
samefamilyas themorningglory.Thesweetpotato isastaple in
many Asian and Latin American countries. Sweet potatoes are
sweeterandstarchierthanyams.Therearemorethanfourhundred
varieties of sweet potatoes,which range fromwhite or yellow in
colortodeeporange,red,orevenpurple.Althoughthetermsyams
andsweetpotatoesaretypicallyusedinterchangeablyintheUnited
States, true yams are a completely different species. Yams are a
staple food in South America and the West Indies, often called
batata in the southeastern United States. Yams are starchy, often
containingasubstancethatmakesthemratherslipperywhencut.
The flesh cooksupabit stringy.Yamsaregood for stews, soups,
andcasseroles.
ChilesRellenosCasserole
SERVES4
8poblanochilies
1cupgratedMontereyJackcheese
1cupgratedcheddarcheese
2teaspoonschipotlechiliesinadobosauce,chopped,oruse2
teaspoonsAdoboSauce
¼cupunbleachedall-purposeflour
4largeeggs,separated
1teaspoonhotsauce
¼cupcanolaoil
1largeegg,beaten
½cupyellowcornmeal
1cupsourcream
1cupfrozenorcannedcreamedcorn
MEANING“stuffedpeppers,”thisMexicandishismadewithmildgreen
poblano chilies stuffed with cheese and dipped in an egg batter.
Ourversionispan-sautéedinsteadofdeepfried,usinglessoil.We
alsoaddsomesmokychipotlechilies,whichperkupthisdishand
pairwellwiththeslightlysweetcorntopping.
reheat theoven to450°F.Place thewholepoblanochiliesonabakingsheet, and roast for about 20minutes, or until blackened on all sides.
PCarefully remove the chilies from the baking sheet, place them in a
paperbag,andallowthemtostandfor15to20minutes.Reducetheoven temperature to350°F.Remove the chilies from thebag,andrubofftheirskins.Withasharpparingknife,makeaslitinone
side of each chili runningwithin½ inch from the top to the bottom,leavingthechiliwholewithapocketforstuffing.In amediumbowl, combine the cheeseswith the chipotle chilies inadobo sauce. Fill the chilieswith the cheesemixture, pressing the slitclosedafterfilling.Rollthechiliesintheflourtocoatallsides.Beattheeggyolkswiththehotsauce,andmixintheremainingflour.Inanotherbowl,beat theeggwhiteswithanelectricmixeruntil stiff;thengentlyfoldtheeggwhitesintotheeggyolkmixture.Heat thecanolaoil ina largesautépan.Dip thechilies into theeggmixture,andsautéfor4to6minutes,untilgoldenonallsides.Drainthechiliesonabsorbentpapertowels.Placethechilies ina lightlygreased10x12-inchsquarebakingdish, leavingspacebetweeneachone. Inasmallbowl,mixtheremainingeggwiththecornmeal,sourcream,andcorn.Pourthismixtureoverthechilies.Bakethecasserolefor25to30minutes,untilthecornmealmixtureisset, firm to the touch, and light golden brown. Serve the casseroleimmediately.
PER SERVING: CALORIES 390; CALORIES FROM FAT 140; CALORIES FROM SATURATED FAT 70; PROTEIN 27 G;
CARBOHYDRATE 38 G; TOTAL FAT 16 G; SATURATED FAT 8 G; CHOLESTEROL 295 MG; SODIUM 680 MG; 36%
CALORIESFROMFAT
TurkeyPicadillo
SERVES4
⅛cupcanolaoil
1poundgroundturkey
1mediumonion,chopped
2stalkscelery,chopped
1mediumgreenpepper,seededandchopped
½mediumredpepper,chopped
1mediumjalapeñopepper,seededandminced
2teaspoonsdriedoregano,or2tablespoonsfresh
1teaspooncumin
¼teaspooncrushedredchiliflakes
1½teaspoonspaprika
3clovesgarlic,minced(1½teaspoons)
3tablespoonstomatopaste
⅓cupcidervinegar
1teaspoonsalt
½cupmanzanillastuffedolives,sliced
¼cupraisins
¼cupcapers,drained
½cupfrozenpeas,thawed
PICADILLO is a popular Latin American beef hash of sorts. There are
manyfamilyversions,dependingonwherethepicadillooriginates.
H
Itmaybemadewithapples,raisins,potatoes,andhotchilies,but
it’snormallymadefrombeef.Ourturkeyversionislighterthanthe
original andmay be used as a stuffing for peppers, eggplants, or
zucchini. Picadillo is traditionally served with white rice, black
beans,andfriedplantains.
eat the canola oil overmedium heat in a large skillet. Add theground turkey, breaking up the meat as it cooks until nicely
browned. Drain off and discard any excess fat. Add the onion, celery,green and red peppers, jalapeño, oregano, cumin, red chili flakes,paprika,garlic,tomatopaste,vinegar,andsalt.Cook,stirringoften,for3to 5 minutes. Add the olives, raisins, and capers, and simmer for 30minutes,stirringoccasionally.Justbeforeserving,stirinthepeas;cookfor1minutemore,untilthepeasareheatedthrough.
PER SERVING: CALORIES 330; CALORIES FROM FAT 160; CALORIES FROM SATURATED FAT 30; PROTEIN 23 G;
CARBOHYDRATE 21 G; TOTAL FAT 18 G; SATURATED FAT 3 G; CHOLESTEROL 90MG; SODIUM 1,070MG; 48%
CALORIESFROMFAT
RecipeBonusUsethepicadilloasabakedpotatotoppingortofillempanadas.Forquickempanadas,userefrigeratedpiecrustdough.Withabiscuitcutteroraglass,cut3-inchcircles inthedough.Lightlybrushthetopofeachcirclewitha littlewater.Placeaspoonfulofthepicadillofillinginthecenterandfoldthecircleinhalftoformaturnover.Sealtheedgesbypressingthemtogetherwithaforkorbypinchingthemwithyourfingers.Lightlybrush theempanadasurfacewithabeatenegg,andbakeonabakingpan for20minutesinapreheated350°Fovenuntilgoldenbrown.
ChickenPotPiewithWholeWheatCrust
SERVES6
TheWholeWheatCrust3cupsunbleachedall-purposeflour
1cupwholewheatflour
1tablespoonsalt
1cupcanolaoil
½to⅔cupice-coldwaterormilk
TheChickenFilling⅓cupcanolaoil
½onion,chopped
2largecarrots,chopped
2stalkscelery,chopped
⅓cupunbleachedall-purposeflour
1teaspoonsalt
1cupmilk
2cupschickenstock
2teaspoonsdriedItalianherbs
½teaspoonfreshlygroundpepper
4cupsbite-sizepiecesofcookedbonelesschicken
1largeegg,beatenwith1teaspoonwater
FOR decades, many versions of this classic American dish have
appearedonourdinner tables.Thereare foods that simply fillus
up;thentherearedishes likepotpies,whichelicitmemories.For
thechicken,thesimplestmethodistouserotisserieleftovers.Ifyou
havemoretime,cookawholechickenorbonelessskinlessbreasts
insimmeringwaterorstock,whichyoumayuselaterforsoup.
Onbusydays,usepackagedrefrigeratedpreparedpiecrust.When
timeisonyourside,trythisfrom-scratchrecipethatmakesenough
foronedouble-crustpie.
TOPREPARETHEWHOLEWHEATCRUSTSiftthefloursandsalttogetherinamediumbowl. Pour the canola oil and water into a measuring cup withoutstirring. Add the liquid to the flour all at once. Stir the dough gentlywithafork.Formintotwoballs.Placeonelarge12x12-inchsquareofwaxedpaperonaworksurface.Placeoneofthedoughballsinthecenterofthewaxedpaper,andtopwithanother12x12-inch squareofwaxedpaper.Usinga rollingpin,gentlyroll thedoughout inacircletotheedgesofthepaper.Peeloffthe top layer of paper, and place the rolled-out dough in a 9-inch pieplate, waxed paper side up. Remove the waxed paper, and adjust thedough so it fits into the pie plate. Repeat the rolling process for theremainingdough,anduseitforthetopcrust.TOPREPARETHECHICKENFILLINGPreheattheovento350°F.Heatthecanolaoilin a large saucepan over medium heat. Add the onion, carrots, andcelery,andcookuntilfirm-tenderbutnotbrown,3to4minutes.Blendintheflourandsalt.Cookfor1minute,stirringconstantly.Slowlyaddthe milk, chicken stock, Italian herbs, and pepper. Stir the mixtureconstantlyuntil itbubblesandthickensslightly; thensimmer for15to20minutes.Addthechickenandheatuntilthemixturereturnstoasimmer.Cookfor1minute.Removefromtheheatandsetaside.Prickthebottomandsidesof thepiecrustwithaforkandcrimptheedges.Baketheemptypieshellintheovenfor5to6minutes,untilthedoughisverylightgoldenbrown.Removethecrustfromtheoven,and
coolitfor2minutes.Spoonthechickenmixtureintothepartiallybakedpiecrust.Brushthecrimpedpiecrust edgewith about 1 tablespoon ofwater. Carefully laythetopcrustoverthechickenfilling.Sealandcrimptheedges.Withasharpparingknife,cut2or3slitsinthetopofthecrust.Brushthetopcrustwiththeeggmixture.Placethepotpieonabakingsheet,andbakeforabout30minutes,oruntilthecrustisgoldenbrown.
PER SERVING: CALORIES 920; CALORIES FROM FAT 460; CALORIES FROM SATURATED FAT 40; PROTEIN 41 G;
CARBOHYDRATE74G;TOTALFAT51G;SATURATEDFAT4.5G;CHOLESTEROL110MG;SODIUM1,700MG;50%
CALORIESFROMFAT
Variation: For a Parisian twist, substitute fresh thyme for the Italianherbs.Duringthelast5minutesofbaking,removethepotpiefromtheoven, spreadabout1½ tablespoonsDijonmustard evenlyover the topcrust,andsprinklewith½cupGruyèrecheese.Returnthepotpietotheoven, and bake for 1 to 2 minutes more, until the cheese is goldenbrown.
ChickenandDumplings
SERVES6
1wholechickenfryer(about3½pounds)
4quartswater
TheParmesan-ParsleyDumplings1½cupsunbleachedall-purposeflour
½cupgratedParmesancheese
¼teaspoonsalt
¼teaspoonfreshlygroundpepper
½cupchoppedparsley
1largeegg
½cupmilk
2clovesgarlic,minced(1teaspoon)
1cupchoppedyellowonion
1poundcarrots,cutinto½-inchslices
1poundsweetpotatoes,peeledandcutinto½-inchpieces
¼teaspooncrushedredchiliflakes
½poundpoultrysausage
4cupsSwisschard,rinsedandcutinto½-inchpieces
PARMESAN-AND-PARSLEY dumplings simmering in rich chicken stock help
thicken this sauce. If you don’t have the time tomake your own
stock, use two pounds of boneless skinless chicken breasts
P
simmeredforahalfhourinthreequartsofchickenstock.Justdice
thechickenbreastwhencooked,andsavethebrothforthebodyof
thedish.
lacethechickeninan8-quartstockpot,andaddthewater.Bringtoaboil,cover,andsimmerforabout45minutes,oruntilthechicken
iscooked.Removethechickenfromthepot,reservingthestock.Thereshouldbeabout14cupsofstockremaining.Allowthechickentocoolatroom temperature until it’s cool enough to handle. Discard the skin;removeallthemeatfromthebones,andcutitintobite-sizepieces.TOPREPARETHEPARMESAN-PARSLEYDUMPLINGS Inamediummixingbowl,combinethe flour, cheese, salt, pepper, and half the parsley. Stir in the egg,mixingwell.Slowlyincorporatethemilkintothemixture.Bringthereservedstocktoaboil.Addthegarlic,onion,carrots,sweetpotatoes,andredchiliflakes.Simmerthestockfor10minutes.Addthesausage by squeezing marble-size pieces from the casing into thesimmeringstock.Discardthecasings.Addthecookedchicken.Usingaspoon, scoop up the dumpling dough into walnut-size pieces. With aspoon, carefully lower each piece of dough into the simmering stock.Coverandsimmerfor20minutes;donot lift thelid.Thesweetpotatoanddumplingswillslightlythickenthestockastheycook.StirintheSwisschard,disturbingthedumplingsaslittleaspossible.Cover;simmerfor5minutes,oruntilthechardiswilted.Garnishwiththeremainingparsley.
PER SERVING: CALORIES 530; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 45; PROTEIN 39 G;
CARBOHYDRATE 60 G; TOTAL FAT 15 G; SATURATED FAT 5 G; CHOLESTEROL 135 MG; SODIUM 750 MG; 24%
CALORIESFROMFAT
Thai-StyleGreenCurryChicken
SERVES4
2largeclovesgarlic,minced(1teaspoon)
1teaspoongalangapowder,or1tablespoonfreshgingeror
galanga,minced
2stalksfreshlemongrass,whitepartonly,minced,or1
teaspoondriedlemongrasspowder
1to2tablespoonsThaigreencurrypastetotaste
2largebonelessskinlesschickenbreasts(about1pound),cut
into2-inchpieces
⅛cupcanolaoil
1cancoconutmilk
⅛cuplimejuice
1tablespoontamariorsoysauce
1½poundssweetpotatoes,peeledandchoppedinto1-inch
pieces
1cupsmalltomatowedges
½cupthinlyslicedredonion
¼cupchoppedfreshcilantro
¼cupchoppedfreshmint
¼cupchoppedfreshbasil(preferablyThaibasil)
THIS lovely pale green Asian chicken stew offers incredibly bold
flavor and is very easy to prepare. There are many underlying
M
flavorsfromtheintenserawingredientswe’veused.Galangaroot,
or galangal, is a rhizome similar to ginger,with a peppery, spicy
taste. Itmaybefoundfreshorpowdered—eitherformworkswell
inthisrecipe.Greencurrypasteisamixtureofseveralspicesand
maybeveryspicydependingonitsfreshness.Sweetpotato,creamy
coconutmilk,andcoolingmint leavesbuffer theheatof thechili
paste. Somecooks like touse chickenbreast on thebone for this
one-potdinner.Youmaycutabone-inchickenbreast intotwoor
threepiecesfollowingtherecipegiven.Servethisdishovercooked
rice noodles, fresh Chinese egg noodles, or rice. For a visually
striking garnish, try surrounding chickenwith colorful deep-fried
shrimp chips. Galanga root, green curry paste, fresh Chinese egg
noodles,andshrimpchipsareavailableinAsianmarkets.
ix the garlic with the galanga powder, lemongrass, and currypasteina largebowl.Addthechickenbreasts,andmixwell to
evenlycoat thechickenwiththespices.Allowthechickentomarinatefor10to20minutesintherefrigerator.Heat the canola oil in a wok or large sauté pan over medium-highheat.Sautéthechickenfor5minutes.Addthecoconutmilk,limejuice,tamari, and sweet potatoes, and bring to a boil. Simmer the chickencovered for25 to30minutes,until thechicken is cooked throughandthesweetpotatoesarefirm-tender.Duringthelast5minutesofcooking,addthetomatoes,redonion,cilantro,mint,andbasil.
PER SERVING: CALORIES 730; CALORIES FROM FAT 220; CALORIES FROM SATURATED FAT 110; PROTEIN 71 G;
CARBOHYDRATE 56 G; TOTAL FAT 25 G; SATURATED FAT 12 G; CHOLESTEROL 175MG; SODIUM 420MG; 30%
CALORIESFROMFAT
TunaNoodleCasserole
SERVES6
1pounddriedpappardellepasta
TheBéchamelSauce
2cupsmilk
Freshlygroundwhitepeppertotaste
¼teaspoongroundnutmeg
¼teaspoonsalt
2tablespoonsbutter
3tablespoonsunbleachedall-purposeflour
TheTunaCasseroleFilling1tablespooncanolaoil
1cupchoppedonions
½cupchoppedcelery
½cupchoppedredpepper
½cupchoppedgreenpepper
2½cupsslicedwhitebuttonmushrooms
½cupfrozenpeas,thawed
2(6-ounce)canstongoltuna,drained
2teaspoonslemonjuice
1teaspoonhotsauce
TheCrumbTopping1¼cupsdriedbreadcrumbs
B
½teaspoonpaprika
Salttotaste
1teaspoonlemonpepper
⅛cupchoppedparsley
1tablespoonbutter
ALTHOUGH classic tuna noodle casseroles are made with elbow
macaroni,ourrecipeismadewithpappardellenoodles,whichare
wideribbonsofpasta.Here’sanactionplanthatwillmakethisdish
easy:Preparethebéchamelsauceuptothreedaysinadvance.The
pastamay be cooked the day before assembling.On tuna noodle
day, just sauté the vegetables and add them to the sauce and
cookedpasta,andbake.Eventhecrumbtoppingmaybeprepared
inadvance.Somecooksusepreparedmushroomsoupmixfor the
sauce.Theend result is abubbling,goldenbrownmeal thatonly
needs a salad and warm loaf of sourdough bread to complete a
memorabledinner.
ringalargepotofsaltedwatertoaboil.Cookthepappardellefor6to8minutes,untilitisaldente,orfollowthedirectionsonthe
box.Rinsethepastaincoldwater,anddrain.Preheattheovento350°FTOPREPARETHEBÉCHAMELSAUCEHeatthemilk,whitepepper,nutmeg,andsalttogetherinasmallsaucepanovermedium-highheatjustuntilitbeginstoboil.Lowertheheat,andkeepthemilkwarm.Inamediumsaucepan,melt the butter over lowheat.Using awirewhisk, blend in the flour,and cook slowly for 2 minutes, stirring constantly and keeping themixture at a medium simmer. Do not allow the mixture to color or
brown. Remove the pan from the heat. As soon as the mixture hasstopped bubbling, pour in all of the hot milk at once. Use vigorousstrokeswiththewirewhisktoblendthemilkandflourtogether,makingsuretoscrapeupallbitsof theflourfromtheinsideedgesof thepan.Set the saucepanovermedium-highheat, and stirwith thewirewhiskuntil the sauce comes to a boil and thickens. Simmer for 10minutes,stirringconstantly.Removethesaucefromtheheat.TO PREPARE THE TUNA CASSEROLE FILLINGHeat the canola oil in amedium sautépanovermediumheat.Addtheonions,celery,andpeppers,andsautéfor2minutes,stirringoccasionally.Addthemushrooms,andcookfor1additionalminute.Transfer the filling toa largemixingbowl.Add thecookedpasta.Addthebéchamelsauce,peas,tuna,lemonjuice,andhotsaucetothemixing bowl with the cooked vegetables and pasta; toss lightly toincorporate all ingredients well. Pour into a 2½-to 3-quart greasedovenproofcasserole.TOPREPARETHECRUMBTOPPINGInasmallbowl,mixthebreadcrumbswiththepaprika,salt, lemonpepper,andparsley.Sprinkle the toppingover thecasseroleanddotwiththebutter.Place thecasserole in theovenandbake for20 to25minutes,untiltheedgesofthecasserolearebubblingandthebreadcrumbsaregoldenbrown.
PER SERVING: CALORIES 560; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 45; PROTEIN 30 G;
CARBOHYDRATE 80 G; TOTAL FAT 13 G; SATURATED FAT 5 G; CHOLESTEROL 40 MG; SODIUM 560 MG; 20%
CALORIESFROMFAT
RecipeBonusAsanalternative,thenexttimeyou’regrillingorbroilingtunasteaks,cooktwoextra6-ouncefillets.Thensubstitutetheflakedfreshcookedtunaforthecannedtuna, and you’ll have a tuna casserole with a just-caught flavor. Try this with leftoverrotisseriechicken,aswell.
MoroccanPan-RoastedSeafood
SERVES6
½cupoliveoil
2clovesgarlic,minced(1teaspoon)
1tablespooncurrypowder
½teaspoonturmeric
¼teaspooncinnamon
1teaspoonsalt
¼cuplemonjuice
¼teaspooncayennepepper
3tablespoonstamari
1poundfreshmahimahiorgrouper,cutintolargechunks
1poundmediumshrimp(41to50perpound),peeledand
deveined
1mediumredonion,chopped
1largeredpepper,seededandchopped
1largegreenpepper,seededandchopped
ROASTINGseafoodinaveryhotovensearstheoutsideandkeepsthe
insideofthefishandshellfishmoistandflavorful.Youmayuseany
firm-fleshed fish for this dish, such as halibut, salmon, tuna,
grouper,ormonkfish.Tryaddingscallops,also.Forextracolorand
flavor,add½cuppittedand roughlychoppedKalamataolives to
C
thecombinedvegetablesandseafood.Trythistossedwithpasta,or
use itasa tacofilling.Thisdish isalsowonderfulservedatroom
temperature.
ombine the olive oil, garlic, curry powder, turmeric, cinnamon,salt, lemon juice, cayenne pepper, and tamari in a small bowl,
mixingwell.Combinethemahimahiandshrimpinalargemixingbowl.Pourhalfoftheoliveoilmixtureovertheseafood,andtosswell.Placeintherefrigerator,andallowtomarinate,stirringoccasionally,forabout30minutes.In another large bowl, combine the onion and peppers with theremaininghalfoftheoliveoilmixture.Marinatetheonionsandpeppersatroomtemperaturefor30minutes.Preheattheovento450°FDrainallbutabout1tablespoonofthemarinadefromthevegetables,andplacethevegetablesinasinglelayerinabakingdish.Roasttheminthe oven for 15 to 20 minutes, until the vegetables are tender andgolden.Meanwhile,drainallbutabout1tablespoonofthemarinadefromtheseafood mixture and place the seafood mixture in a single layer inanotherbakingdish.Roastitintheovenforabout10minutes,oruntiltheshrimparecurledandtheseafoodisopaqueandcookedthrough.Combinethecookedvegetableswiththeseafood.Serveimmediately.
PER SERVING: CALORIES 360; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 25; PROTEIN 35 G;
CARBOHYDRATE 8 G; TOTAL FAT 20 G; SATURATED FAT 3 G; CHOLESTEROL 185MG; SODIUM 1,020MG; 50%
CALORIESFROMFAT
DoubleDumplingBeefStew
SERVES6
½to¾cupunbleachedall-purposeflour
1teaspoonsalt
½teaspoonfreshlygroundpepper
3poundsbeeftopround,trimmedofexcessfatandcutinto1-
inchpieces
3tablespoonsto¼cupoliveoil
6carrots,chopped
4ribscelery,chopped
1onion,chopped
2cupstomatojuice
4cupsvegetablestock
2teaspoonsmincedfreshthyme
1tablespoonmincedparsley
1cupall-purposeunbleachedflour
2teaspoonsbakingpowder
¼teaspoonsalt
½cupwaterormilk
2tablespoonsbutterormargarine,melted
THISrichandheartystewformsitsownlightsauce.Youmaymake
this dish up to three days prior to serving.When cooking ahead,
I
maketherecipewithoutdumplings.Justreheatthestewtoboiling,
addthedumplingdough,andcookasdirectedbelow.
nasmallbowl,sifttheflourwiththesaltandpepper.Tossthebeefintheseasonedflour.Dustoffanyexcessflour,andsetthebeefcubes
aside.Heat the olive oil over medium-high heat in a large heavy-bottomsauté pan. Add the beef without crowding the pan. Sauté withoutdisturbing for the first fewminutes to brown the beef.When the beefbrowns,begintostirandturnthebeefuntilithasbrownedonallsides.Thiswilltakeabout5minutes.Drain off and discard any excess oil. Add the carrots, celery, onion,tomato juice, stock, thyme, and parsley. Cook the beef and vegetablesovermediumheatfor50to60minutes,untilthebeefistender.Whilethestewiscooking,preparethedumplingdough.Sifttheflour,baking powder, and salt together. Combine thewaterwith themeltedbutter,andaddittothedryingredients.Blendwell.Afterthestewhascooked about 40 minutes, carefully add the dumpling dough, oneheapingtablespoonatatime,intothesimmeringliquid.Coverthepantightly;bring thestewtoaboil.Reduce theheat (don’t lift thecover),andsimmerfor12to15minutes,untildone.
PER SERVING: CALORIES 690; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 60; PROTEIN 78 G;
CARBOHYDRATE40G; TOTAL FAT23G; SATURATEDFAT7G; CHOLESTEROL200MG; SODIUM1,420MG; 30%
CALORIESFROMFAT
RecipeBonusVary the flavorof thedumplingsbyaddinganyof these to the rawdough:yourfavoritefreshherb,choppedpittedolives,choppedredandgreenpeppers,orcurrypowder.
SausageandMulticoloredPepperswithBasil
SERVES8
2poundssausage(poultry,pork,orlamb)
¼cupoliveoil
⅛cupmincedgarlic(12cloves)
3poundsassortedbellpeppers(red,green,andyellow),seeded
andcutinto1-inchstrips
1poundonions,slicedabout1inchthick
3cupsdrainedcannedwholepeeledtomatoes,roughlychopped
1cupchoppedfreshbasil
½tablespoonsalt
½tablespoonfreshlygroundpepper
AclassicfavoriteofItalianstreetfairsandcarnivals,thisrecipemay
bemadeuptothreedaysbeforeserving.Infact,thisrecipebenefits
greatlyfromallowingtheflavorstomeldforafewdays.Youmay
evenfreezethefullycookedsausageandpeppersinanoven-ready
dish for future use. Try grilling the sausage instead of roasting it
before mixing it into the tomato base. Use any flavored sausage
that appeals to you (try garlic-parsley, Italian, sun-dried tomato,
and others). There are several varieties in the market. Another
option is to substitute a pound of poblano chilies for the bell
peppers.Thisaddsanunderlyingspicyedge.
Serve over polenta, pasta, orzo, or rice. Try a Spanish-style
C
yellow riceorOrangeCashewRice for extra color. Youmay also
usethisrecipeforalasagnafilling,aheartyhoagie,oranomelette
base—cutthesausagesmaller,ifnecessary.Talkaboutversatile!
utthesausageinto2-inchlengths.Preheattheovento375°F.Heattheoliveoilinalargeroastingpanorovenproofsautépan
with raised sides, and brown the sausage, turning frequently, for 4minutes. Remove the sausage from the pan, and transfer it to a plate.Drainmostoftheoilfromthepan,andaddthegarlic,bellpeppers,andonions; sauté for 3 minutes. Add the tomatoes, and simmer for 5minutes,stirringoften.Returnthesausagetothepan,andplacethepanintheovenforabout35minutes,oruntilthesausageiscookedthroughand the peppers are tender but notmushy. Add the basil, and seasonwiththesaltandpepper.
PER SERVING: CALORIES 350; CALORIES FROM FAT 180; CALORIES FROM SATURATED FAT 45; PROTEIN 23 G;
CARBOHYDRATE 21 G; TOTAL FAT 20 G; SATURATED FAT 5 G; CHOLESTEROL 95MG; SODIUM 1,210MG; 51%
CALORIESFROMFAT
GARLIC CREAMED SPINACH WITH ARUGULA VEGAN CREAMEDSPINACH EMERALD SESAME KALE ASIAN BRAISED GREENSMAPLE GLAZED CARROTS PAN-ROASTED FENNEL MARDI GRASJICAMASLAW SESAMESUGARSNAPPEAS ROASTEDBUTTERNUTSQUASH ROASTED SCARLET PEPPERS ROASTED BROCCOLIMEDLEY CRACKLING CAULIFLOWER SKILLET-ROASTED LIMASWITH ITALIAN HERBS SPICY ROASTED EGGPLANTWITH SESAMEAND HONEY SPRING POTATO SALAD WITH TROPICAL HERBDRESSING GOLDEN POTATO AND AUBERGINE SALNA APRICOTGLAZED SWEET POTATOES VERSATILE MASHED POTATOESPARSNIP MASHED POTATOES MASHED POTATOES WITHJALAPEÑOSANDCHEDDAR ANAHEIMCHILIMASHEDPOTATOESORANGEMASHEDYAMS
the power of a side dish. Side dishes are the accessories that addpanacheto theplate.Stuffings,potatoes, ricedishes, legumes, seasonalvegetables, and grains all contribute distinct personality to ourmeals.Ourvegetableandgrainrecipesmayevenoutshinethemaincourse.Side dishes may be made of many different ingredients. Our
traditionaldinnerplatematrix ischanging.Asquaremeal isno longermeat, potatoes, and a vegetable. There’s a trend to reduce the meat-protein portion size and increase the vegetables, grains, and otheraccompanimentsonourplates.Sidedishes,whengroupedtogether,canformamealfullofvarietyanddiverseflavors.Youcanbranchoutandselect side dishes from other chapters as well. For example, a bakedwedgeofourSpicyMacandCheesesetoverabedofsautéedEmeraldSesameKale and servedalongsidePan-RoastedFennelmakes a perfectmeal.Abalancedcombinationofsidedishesisagreatwaytomakeaneasyhomebuffet.Manyof the sidedish itemsmaybepreparedaheadcompletelywhileothersmaybepreppeddays inadvanceand finishedrightbeforeyouarereadytoserve.Our collection reflects traditional disheswe grew upwith.We have
alsoincludedsomealternativemodernmethodsofpreparationtoreflectsomeofourrecentdietaryconcerns.Simplicityisanotheradvantageofmanyofoursidedishes.Whenyouseekoutimpeccablyfreshproduce,thepureflavorofthoseingredientsiseasilyhighlightedwithjustafewwell-chosen additional ingredients and the right cooking methods.Sweet,crunchy fennelexudesabitofmagicwhendrizzledwithextra-virginoliveoilandlemon.Cucumbers,normallysounassuming,flowerwith personality when tossed with a few ingredients like mirin andtamari (possiblynew toyourpantry).Manyofour sidedishesmaybeconverted to entrees by adding your choice of protein. Shrimp, tofu,chicken, or lamb can easily be added to our Golden Potato andAubergineSalnaandCracklingCauliflowertocreateanIndian-inspiredentrée.Mixingandmatchingsidedishesisoneofthemostappetizingwaysto
makesuredinnertimeisneverboring.
GarlicCreamedSpinachwithArugula
SERVES6TO8
1tablespoonoliveoil
1teaspoonbutter
1largeleek,choppedandwashedwell
2clovesgarlic,minced(1teaspoon)
10ouncesfreshspinach,washed,or16ouncesfrozenspinach,
thawedandchopped
1tablespoonunbleachedall-purposeflour
½cupcream
½cupmilk
⅛teaspoongroundnutmeg
Saltandfreshlygroundwhitepeppertotaste
1cupchoppedfresharugula
CREAMEDspinachisadeliciouslycreamyaffairforthepalateandthe
soul. It is comforting to eat andmay be served with almost any
entrée or simply over pasta, rice, or couscous. We offer two
methods of preparing this classic favorite. This one is fairly
traditional,withcream,andtheotherusesoatmilkandnondairy
soycheese.Wealsoaddsomechoppedarugulaforanutty,slightly
sharp bite. The leeks lend a sweet,mellow flavor and add depth
thatonionsneverdreamedof.Youmayusefreshorfrozenspinach
forthissidedish.
Heattheoliveoilandbutterinalargesautépanovermediumheat.Add
theleek,andsautéfor3minutes,untilsoft,stirringoften—donotallowtheleektochangecolor.Addthegarlicandspinach;sautéfor2minutes,untilthespinachsoftens.Sprinkletheflouroverthe
vegetables,andstirtocombinewell.Addthecream,milk,nutmeg,andsaltandpepper,combinewell,andsimmerfor5minutes,untilthesaucethickens am the spinach is tender. Stir in the chopped arugula, andserve.
PER½-CUPSERVING:CALORIES80;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT25;PROTEIN2G;
CARBOHYDRATE 5 G; TOTAL FAT 6 G; SATURATED FAT 2.5 G; CHOLESTEROL 10 MG; SODIUM 50 MG; 62%
CALORIESFROMFAT
RecipeBonus ifyou likepuréedcreamedspinach,pulse ina foodprocessor for30seconds.Youmayalsouseahandheldimmersionblender.Simplypulsetheblender5or6times,untilthespinachiscoarselypuréed.
H
VeganCreamedSpinach
SERVES6TO8
1tablespoonoliveoil
2teaspoonsmargarine
1largeleek,choppedandwashed
1tablespoonsoy“baconbits”(optional)
2clovesgarlic,minced(1teaspoon)
10ouncesfreshspinach,washed,or16ouncesfrozenspinach,
thawedandchopped
1½tablespoonsunbleachedall-purposeflour
1½cupsoatmilk,orunflavoredsoymilk
¼cupgratedsoyParmesancheese
⅛teaspoongroundnutmeg
Saltandfreshlygroundwhitepeppertotaste
1cupchoppedarugula
THIS version is nondairy but still packedwith flavor.Youmayuse
soyor oatmilk to form the sauce around the spinach.Wehighly
recommendusingtheadditionofsoy“baconbits”inthisversion.
eattheoliveoilandmargarineinalargesautépanovermediumheat.Addtheleekandsoy“baconbits,”andsautéfor3minutes,
untilsoft,stirringoften—donotallowtheleektochangecolor.Addthegarlic and spinach; sauté for 2 minutes, until the spinach softens.Sprinkle the flour over the vegetables, and stir to blend. Add the oatmilk,soyParmesancheese,nutmeg,andsaltandpepper,combinewell,
and simmer for 5minutes, until the sauce thickens and the spinach istender.Stirinthechoppedarugula,andserve.
PER½-CUPSERVING:CALORIES60;CALORIESFROMFAT30;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE7G;TOTALFAT3.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM65MG;50%CALORIES
FROMFAT
RecipeBonusSprinkleadditionalsoy“baconbits”andsoyParmesancheeseoverthesurfaceofthespinachafterpreparing.Ifyoueatdairycheese,placethecreamedspinachinanovenproof dish, sprinkle the spinachwith cheddar cheese, andbake the crock for 10minutesinapreheated475°F.oventomeltthecheese.
H
EmeraldSesameKale
SERVES4
2teaspoonsoliveoil
1teaspoontoastedsesameoil
2clovesgarlic,minced(1teaspoon)
1tablespoonmincedfreshginger(1-inchpiece)
2buncheskalestems,washed,heavystemremoved,leaves
chopped
1tablespoontamariorsoysauce
1tablespoonsesameseeds
FRAGRANT cooked ginger and garlic pair perfectly with the pleasant
chewy texture of crinkly kale leaves and nutty sesame seeds. It’s
best towash thewhole kale leaf first before removing the heavy
stemthatrunsthroughthecenter.Afterchopping,allowthewater
toclingontheleaves.Thiswaterpreventsthekalefromstickingto
thepan,allowingthegarlicandgingertobrownevenly.Amound
of steaming Emerald Sesame Kale makes a great nest for grilled
chicken,fish,tofu,orAsianflanksteak.
eat the olive and sesameoils in a large sauté pan overmediumheat.Addthegarlicandginger,andsautéfor1minute,untilthe
garlic just begins to brown. Add the chopped kale, and sauté for 4minutes, stirring frequently. Sprinkle some water over the kale if itbeginstosticktothepan.Addthetamariandsesameseeds,andstirtoincorporatewell.
PER½-CUPSERVING:CALORIES120;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT5;PROTEIN6G;
CARBOHYDRATE 15 G; TOTAL FAT 5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 310 MG; 42%
CALORIESFROMFAT
AsianBraisedGreens
SERVES4TO6
TheSpicyAsianDressing
¼cupsoysauce
⅛cuptoastedsesameoil
⅛cupcanolaoil
⅛cupblacksesameseeds
⅛cupwhitesesameseeds
1½tablespoonslimejuice
1tablespoongratedfreshginger(1-inchpiece)
2largegarliccloves,minced(1teaspoon)
2teaspoonsbrownsugar
¾teaspooncrushedredchiliflakes
2½tablespoonschoppedfreshcilantro
2scallions,chopped
8to9cupsroughlychoppedredchard,heavystemsremoved
(about½pound),rinsedanddried(about1largebunch)
8to9cupsroughlychoppedgreenchard,heavystemsremoved
(about½pound),rinsedanddried(about1largebunch)
8to9cupsroughlychoppedbokchoyorNapacabbage(about
½pound),rinsedanddried(about½largehead)
GREENSareloadedwithbothtasteandnutrients.Greenswereatone
time popular only in Southern-style cooking. They were usually
cooked with lots of ham or bacon until they were nearly falling
apart. In this dish a variety of greens, including red chard, beet
greens,andSwisschard,areleftaldenteforyoutoappreciatethe
herblike,appealinglybitterflavor.Youmayuseapremixedvariety,
oruseyourfavoritegreenalone,or incombination.Foranadded
crunchy texture, toss in one cup of whole roasted cashews after
addingthedressing.
TO PREPARE THE SPICY ASIAN DRESSINGWhisk together the soy sauce, sesame andcanola oils, black and white sesame seeds, lime juice, ginger, garlic,brownsugar,redchiliflakes,cilantro,andscallionsinasmallbowl.Bring2quartsofwater toaboil ina largesaucepan.Addthechardandbokchoy,cookinguntiljustwiltedbutstillbrightincolor,about30secondsto1minute.Drain.Justbeforeserving,pourthedressingoverthegreens,andtosslightly.Serve immediately. The greensmay be cooked, rinsed immediately inice-coldwater, and refrigerated forup to2daysbefore serving.Whenreadytoserve,heatthegreensfor2minutesinamicrowave,orheatinalargesautépanin⅛cupofwateror1tablespoonofcanolaoil.Addthedressingtotheheatedgreens,andserve.
PER1½CUPSERVING:CALORIES100;CALORIESFROMFAT70;CALORIESFROMSATURATEDFAT0;PROTEIN3G;
CARBOHYDRATE4G;TOTALFAT8G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM690MG;70%CALORIES
FROMFAT
MapleGlazedCarrots
SERVES4TO6
TheMapleGlaze½cuppuremaplesyrup
1cinnamonstick
¼cuporangejuice
2oranges,peeled,seeded,androughlychopped(or1cup
mandarinoranges,drained)
¼cupwater
1½tablespoonscornstarch
1poundcarrots,cutdiagonallyinto1-inchpieces
½teaspoonsalt
¼teaspoonfreshlygroundpepper
½cupchoppedparsley
CARROTSareoftenincorporatedintoanotherdishlikesoup,stew,ora
sauceinsteadofappearingsolo,butheretheyarethestars.Maple
syrupandorange juice addadelicate touch to this common root
vegetable without camouflaging the honey-sweet natural flavor.
Try adding roastedpecans and slivered sun-dried tomatoes at the
endforafestivechangeofpace.
TO PREPARE THE MAPLE GLAZE Place the maple syrup, cinnamon stick, orangejuice,andoranges ina saucepot,andbring toa simmer.Stir together
thewate:andcornstarchuntilsmooth.Stirthecornstarchslurryintothemaple mixture, and continue to simmer over lo heat, for 30 to 45minutes,untilthickened.Straintheglazetoremovethecinnamonstickandoranges.Cooltheglaze.Steamthecarrotsfor5minutes,orboilinsaltedwaterfor6minutes,untilfirm-tender.Combine the carrots, maple glaze, salt, pepper, and parsley. Serveimmediately.Ifyoupreferservingthecarrotssteaminghot,puttheminahotsaucepanforafewminutestoheattheglazethrough.
PER1-CUPSERVING:CALORIES140;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE34G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM190MG;0%CALORIES
FROMFAT
TipfromtheTeam:whencookingcarrotsforsoups,sauces,orpurées,tryadding1part ginger ale to 3 parts water. This will help to preserve the color as well as addsweetness.
P
Pan-RoastedFennel
SERVES3TO4
1largefennelbulb,rootendtrimmed,topendremoved(save
someofthelacygreenfrondsforgarnish)
3tablespoonsoliveoil
Saltandfreshlygroundpeppertotaste
1lemon,cutinhalf
FENNEL,alsocalledanise,isamemberoftheparsleyfamilyandhasa
sweetly refreshing licorice-like flavor.Embraced in Italy formany
years, fennel is just gaining popularity here in the United States.
The olive oil helps the fennel turn golden brown during the
roastingprocess,simplyaccentuatingitsnaturalfreshflavor.Serve
thisdishhotfromtheovenoratroomtemperature.
reheattheovento375°F.Washthetrimmedfennelbulbwell,standitonacuttingboardin
averticalpositionandcutitinto½-inch-thickslices.Therootendwillholdthefennelslicestogether.Sprinklethefennelwiththeoliveoil,andarrangetheslices inasingle layeronabakingpan.Trynottooverlaptheslices,sotheycanbrownevenly.Sprinklethefennelgenerouslywiththesaltandpepper.Roastthefennelfor15to20minutes,andthenturncarefullytobrowntheotherside.Whensoftenedandwellbrowned,35to40minutes inall, removetheslices fromtheoven,andsqueeze thelemonhalves over the fennel, drizzling itwith juice.Garnish this dishwiththereservedfennelfronds.
PER½-CUPSERVING:CALORIES110;CALORIESFROMFAT90;CALORIESFROMSATURATEDFAT10;PROTEIN1G;
CARBOHYDRATE 6 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 40 MG; 82%
CALORIESFROMFAT
RecipeBonusTrytoppingthefennelwithfreshlygratedParmesancheeseduringthelast5minutesofcooking.TopafieldgreenorspinachsaladwithwarmroastedfennelandcrumbledfetaorGorgonzolacheese.
P
MardiGrasJicamaSlaw
SERVES6TO8
1½poundsjicama
¾cupsourcream
½cupchoppedscallions
½cupfrozencornkernels,thawed,or1earoffreshcorn,
shucked,kernelsremoved
½cupcannedblackbeans,rinsedanddrained
½cupchoppedparsley
⅛cupricevinegar
2teaspoonscayennepepper
1teaspoonsalt
A creamy dressing provides the perfect background for crunchy
jicamaand sweet cornkernels.Allow this salad tomarinate fora
fewhoursbeforeserving;theflavorswillblendnicely.
eel and shred the jicama with a cheese grater, using the largestholesorthejuliennebladeofafoodprocessor,andplaceinabowl.
Blend in the sour cream, scallions, corn, black beans, parsley, ricevinegar,cayennepepper,andsalt.
PER½-CUPSERVING:CALORIES60;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT10;PROTEIN2G;
CARBOHYDRATE 12 G; TOTAL FAT 1.5 G; SATURATED FAT 1 G; CHOLESTEROL 5 MG; SODIUM 240 MG; 25%
CALORIESFROMFAT
SesameSugarSnapPeas
SERVES4TO6
1cupdiagonallyslicedcarrots
1poundfreshsugarsnappeas,stringsremoved
⅛cuptoastedsesameoil
2teaspoonsgratedfreshginger
½teaspoonsalt
½teaspoonlemonpepper
⅛cupwhitesesameseeds
⅛cupblacksesameseeds
1scallion,slicedthinlyanddiagonally
SUGARsnappeaswerecreatedlateinthe1970s,asacrossbetween
snowpeasandgreenpeas.We’resuregladsomeonewasdreaming
about a sweet completely edible plump pod packed with juicy
luscious peas inside.Available year-round, this peamust have its
string removedbeforeeating.Startat thebottomtipandpull the
stringupthefront,snapoffthestem,andpullthestringdownthe
backside.Don’tovercookthese,astheylosetheirvividcolorand
super-sweet flavor rapidly. For a completemeal, toss the cooked
vegetables with a 16-ounce package of cooked thin Chinese egg
noodles.Thissidedishbrightensanyentrée.
team the carrots ina steamer for3minutes.Add the sugar snappeas,andcontinuecookingforanadditional4minutes,untilbothvegetables
Sare al dente.While the vegetables are steaming, place the sesame oil,
ginger, salt, lemon pepper, white and black sesame seeds, andscallion ina largemixingbowl.Blendwell.Addthecookedsugarsnappeasandcarrots.Tosswell.Youmayserve thevegetablesat
roomtemperatureorheatthemgentlyinasaucepan.
PER½-CUPSERVING:CALORIES130;CALORIESFROMFAT70;CALORIESFROMSATURATEDFAT5;PROTEIN4G;
CARBOHYDRATE 12 G; TOTAL FAT 7 G; SATURATED FAT 10.5 G; CHOLESTEROL 0 MG; SODIUM 270 MG; 54%
CALORIESFROMFAT
RecipeBonus As an alternative youmay cook the vegetables in amicrowave-safedishin½inchofwater.Placethecarrotsinfirst,lightlycoverthemwithplasticwrap,andcookonhighfor2minutes.Addthesugarsnappeas,andcontinuetocookfor3minuteslonger.
P
RoastedButternutSquash
SERVES4TO6
2mediumbutternutsquash
2mediumonions,cutintosmallwedges,about1inchwide(2
cups)
3tablespoonscanolaoil
2teaspoonssalt
½teaspoongroundnutmeg
½teaspoondried,rubbedsage
½teaspoonfreshlygroundpepper
½cupdriedcranberries
OVENroastingsquashaddscharactertothisinherentlysweetwinter
vegetable. Sage is an unexpected taste surprise, as squash is
normally servedwithcinnamonandnutmeg.Tryaddingacupof
toastedwalnuts(seeIntroduction).
reheat the oven to 400°F. Peel the squash. (A sturdy vegetablepeeler works best.) Using a heavy knife, cut the squash in half
lengthwise.Scoopoutanddiscardtheseeds.Cutthesquashinto1-inchcubes,andplaceinamediummixingbowl.Addtheonions,canolaoil,salt,nutmeg,sage,andpepper.Mixthevegetablesandspicesuntilwellcoated.Placethesquashmixtureinashallowbakingpan.Roastuntilthevegetables are tender and golden brown, about 45 minutes, stirringoccasionally. The squash should be firm, notmushy. Remove the panfromtheovenandaddthecranberries.Tosslightlytoblend.
PER¾-CUPSERVING:CALORIES150;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT5;PROTEIN1G;
CARBOHYDRATE 21 G; TOTAL FAT 7 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 630 MG; 40%
CALORIESFROMFAT
P
RoastedScarletPeppers
SERVES4TO6
4largeredpeppers,stemmed,cutinhalf,andseeded
2largeclovesgarlic,minced(1teaspoon)
2teaspoonssalt
1teaspoonfreshlygroundpepper
¼cupoliveoil
¼cuplargecapers,drained
¼cupchoppedfreshbasil
THISsimpledishmaybemadeusingred,yellow,andgreenpeppers
fora specialpresentation.Foranextra flavorbooster,add⅛cup
balsamicvinegaralongwiththeoliveoil.RoastedScarletPeppers
maybeusedinmanyways.Asanappetizer,spreadtoastedsliced
baguetteswithalittlegoatcheese.Topwithasmallspoonfulofthe
roastedpepperscutinto¾-inchstrips.Asacondiment,sliceordice
thepeppersasdesired,andservewithgrilledsteaks,chicken,fish,
or fajitas. As a salad, top field greens with roasted peppers, and
drizzlewithextra-virginoliveoilandbalsamicvinegar.
reheattheovento400°F.Placethepeppersinalargemixingbowl.Add the garlic, salt, pepper, and olive oil. Toss well. Place the
peppers in a baking dish. Roast until they are nicely browned and aldente-soft,about15minutes.Removethedishfromtheoven.Tossthepepperswiththecapersandfreshbasil.
PER½-CUPSERVING:CALORIES100;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT10;PROTEIN1G;
CARBOHYDRATE 8 G; TOTAL FAT 9 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 840 MG; 80%
CALORIESFROMFAT
Oven-RoastedTomatoesSOMEWHEREwonderfulinbetween
freshtomatoesandmarinatedsun-driedtomatoesliestherealmofthesucculent,slow-roasted,semi-drymarinatedtomato.Withhigherresidualmoisturethanaregularsun-driedtomato,roastedtomatoesaretender,sweet,andreadytouse.Oven-roastedtomatoesarebasicallybruschettawaitingtohappen;Toastslicesofbaguetteandtopeachwitharoastedtomatohalf.Drizzleonalittleoftheoilfromthecup,andyou’vegotaninstantappetizer.Matchitwithsomefreshmozzarella,andyouwon’tneedtoworryaboutanentrée.
RoastedBroccoliMedley
SERVES6TO8
4cupsbroccoliflorets
2mediumredpeppers,seededandthinlysliced
2mediumgreenpeppers,seededandthinlysliced
1largeredonion,thinlysliced
⅛cupoliveoil
⅛cuptamari
2teaspoonsdriedItalianherbs
¼teaspoonfreshlygroundpepper
Pinchofsalt
1wholeheadofgarlic,clovesseparatedandpeeled
1tablespoonoliveoil
4plumtomatoes,quartered
ROASTINGvegetablesaddsauniqueflavorthatcannotbereplicatedby
othercookingmethods.Thedryheatseemstointensifythenatural
sugar of this nutrition-packed vegetable. During the roasting
process the peppers and onions begin to caramelize and release
their sweet juices, which creates a light sauce. This is a very
colorfuldishthatworkswellonabuffetorforaspecialoccasion.
Try leftover broccoli medley in a pita with melted provolone
cheese.
Preheattheovento400°F.
Steamthebroccolifor2minutes,orboilfor5minutesinsaltedwater; thenchill thebroccolibyplacing it inabowlof icewater
for2minutes.Drainthebroccolianddryonpapertowels.Inalargebowl,placethebroccoli,redandgreenpeppers,onion,oliveoil,tamari,Italianherbs,pepper,andsalt;tosstocombine.Place thevegetables inabakingpan,and roast for8 to10minutes,untilthebroccoliistenderyetstillfirm.Inthemeantime,tossthepeeledgarliccloveswiththeoil,androasttheminabakingpanonaseparateoven rack for 10 minutes, until golden and tender. Add the tomatoquarterstothebroccolipan,androastforanadditional4minutes,untilthetomatoesbegintosoften.Removethevegetablesfromtheoven.Addtheroastedgarliccloves,andtosslightly.
PER1-CUPSERVING:CALORIES90;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT5;PROTEIN3G;
CARBOHYDRATE 9 G; TOTAL FAT 5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 270 MG; 55%
CALORIESFROMFAT
CracklingCauliflower
SERVES4
1largeheadofcauliflower,cutintoflorets(about6cups)
1cupdicedredonions
¼cupcanolaoil
½tablespooncurrypowder
½tablespoongarammasala
½tablespoonfennelseeds
¼teaspooncrushedredchiliflakes
2teaspoonssalt
2largegarliccloves,minced(1teaspoon)
1tablespoongratedfreshginger(1-inchpiece)
½tablespoongratedlemonzest
1teaspoonfreshlygroundpepper
½cupfrozenpeas,thawed
¼cupchoppedfreshcilantro
IT’Scalledcracklingforareason.Tastebudsaresurroundedbylots
of powerful spices vying for attention—all successful in the end.
Addinahalfpoundofgrilledtofuforafull-mealalternative.Serve
with Orange Cashew Rice for an Indian-inspired meal. This dish
maybe servedhot from thepan, at room temperature, or chilled
thenextday.
Preheattheovento400°F.
Place the cauliflower, onions, canola oil, curry powder, garammasala, fennel seeds, red chili flakes, salt, garlic, ginger, lemon
zest, and pepper in a large bowl. Toss the ingredients together, andblenduntil eachpieceof cauliflower is coatedwith theoil and spices.Placethemixtureinalargebakingpan,androastfor25to30minutes,until the cauliflower is crisp-tender, turning the cauliflower every 10minutes to cook evenly.When done, the cauliflower should be goldenbrown.Placethecauliflowerinalargeservingbowl.Mixinthepeasandcilantro.
PER1-CUPSERVING:CALORIES200;CALORIESFROMFAT130;CALORIESFROMSATURATEDFAT10;PROTEIN5G;
CARBOHYDRATE 17 G; TOTAL FAT 15 G; SATURATED FAT 1 G; CHOLESTEROL 0 MG; SODIUM 1,010 MG; 65%
CALORIESFROMFAT
P
Skillet-RoastedLimaswithItalianHerbs
SERVES4TO6
1poundfrozenlimabeans
2teaspoonsoliveoil
2largegarliccloves,minced(1teaspoon)
¼cuppitted,choppedgreenolives
½teaspoondriedbasil
½teaspoondriedoregano
¼teaspoondriedsage
¼teaspoonfreshlygroundpepper
¾cupcanneddicedroastedredpeppers,welldrained
LIMA beans have been cultivated in Lima, Peru, since about 5000
B.c.—hencethename.Limabeanscanbefoundfresh,frozen,and
dried.Fordhooks(alsocalledbutterbeans)andbabylimasarethe
twomostcommonvarieties.Frozenlimasworkbestinthissimple
dish. This is an unusual recipe because the legumes are herb
roasted, which really enhances the delicate bean flavor. It also
crispsthesurfaceofthebean,whichsteamstheinside,makingthe
texturemorefluffythanboiling.
reheat theoven to400°F.Cook the limabeans in enoughboilingsaltedwatertocoverthem,untilfirm-tender,6to8minutes.Drain
thebeanswell,anddrythemonpapertowels.Placethelimabeansinamediummixing bowl. Add the olive oil, garlic, olives, basil, oregano,sage,andpepper.Tosswell.
Place the bean mixture in single layer in a baking pan, spreadingthinlyandevenly.Roastuntilthebeansaresoftenedandgoldenbrown,10to15minutes,stirringoccasionally.Removefromthebakingpanandplaceinamediumservingbowl.Mixintheroastedredpeppers.
PER¼-CUPSERVING:CALORIES110;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT0;PROTEIN6G;
CARBOHYDRATE 17 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 170 MG; 23%
CALORIESFROMFAT
RecipeBonus For a change of pace, replace the lima beans with frozen shellededamame(soybeans),cookedaccordingtopackagedirections.
SpicyRoastedEggplantwithSesameandHoney
SERVES4TO6
2mediumeggplants,peeledandcutinto¾-inchcubes(about4
cups)
⅛cupwhiteorredmiso
¾cupRoastedSesame-HoneyDressing,plusmoreasneeded
½teaspoonsalt
¼teaspoonfreshlygroundpepper
1largeredpepper,seededanddiced
½cupchoppedfreshcilantro
ASIAN-SPICED roastedeggplant is a truly inspired sidedish.Thewarm
chunksofroastedeggplantdrawintheflavorsofginger,garlic,and
crushedredchiliflakesfromthesesamedressing.Roastedeggplant
maybeeatenwarm,chilled,oratroomtemperature.Asasidedish,
itgoeswellwithAsiandishesofanykind.Youmayserve itover
cookednoodlesorriceorforavegetarianentrée.Youmayalsoadd
1 pound of diced firm tofu to bump up the protein. It makes a
flavorful sandwich topping, as well. Try Spicy Roasted Eggplant
stuffed into a pita breadwith spinach for lunch or a snack.Miso
givestheeggplantasmoky,sweetcharacter.Toenhancetheearthy
qualities of this recipe, add two cups shiitake mushroom caps
sautéedin⅛cupcanolaoiltothefinishedrecipe.
Preheattheovento450°FPlacetheeggplantsinalargebowl.Inasmall
bowl,whiskthemisowiththedressinguntilwellblended.Addthemisomixturetotheeggplantalongwiththesaltandpepper.Tosslightly,andletmarinateatroomtemperatureforabout20minutes.
Drainoffanyexcessliquid,andplacetheeggplantinalargebakingpan.Roast for 15 to 20minutes, or until the edges of the eggplant havebrowned.Theeggplantshouldbeslightlyfirm,notmushy.Removetheeggplantfromtheoven,andcool it inthepan.Placetheeggplant inalarge bowl. Gently mix in the red pepper and cilantro. You may addsome additional Roasted Sesame-Honey Dressing to moisten theeggplant.
PER1-CUPSERVING:CALORIES100;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN4G;
CARBOHYDRATE20G;TOTALFAT2G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM550MG;15%CALORIES
FROMFAT
R
SpringPotatoSaladwithTropicalHerbDressing
SERVES4TO6
3poundsredblisspotatoes
½cupchoppedparsley
6scallions,finelysliced
2teaspoonssalt
1½teaspoonsfreshlygroundpepper
½cupplus2tablespoonsTropicalHerbDressing
TENDERredblisspotatoeshaveagreatquality:Whenwarm,theysoak
inwhateverdressing theyare tossedwith,here theTropicalHerb
Dressing,concentratingthetartcitrusflavor.
SpringPotatoSaladcanliftahamburgerorhotdogtoepicurean
levels.Roastorgrilledchickenisanaturalentréemateforthisside.
Thisisagreatpicnicpotatosalad.
insetheunpeeledpotatoes,andplacetheminasteamer.Steamthepotatoesuntilthey’refirm-tender,20to30minutes.Youmayalso
boil the potatoes for 35minutes in saltedwater if you prefer. Let thepotatoes sit until they’re cool enough to handle, and cut them intoquarters.Youwillhaveabout8cups.Place thewarmpotatoes in a largebowl.Add theparsley, scallions,
salt, pepper, and Tropical Herb Dressing. Toss the salad together toblendtheingredients.Servethisdishatroomtemperature,orchillitintherefrigeratorandservecold.
PER1-CUPSERVING:CALORIES230;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT10;PROTEIN6G;
CARBOHYDRATE31G;TOTALFAT9G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM680MG;35%CALORIES
FROMFAT
Variation:Trythissidedishasaneasycountry frittata filling.Fora3-egg omelette, chop Spring Potato Salad into bite-size pieces. Add thesaladtoscrambledeggswhilethey’recooking,alongwith¼cupdicedplum tomatoes. Cook until the eggs are set into a large thick pancakeandthepotatoesandtomatoesarewarmedthrough.
GoldenPotatoandAubergineSalna
SERVES6TO8
1poundYukonGoldpotatoes(about4largepotatoes),
quartered
4JapaneseorItalianeggplants,unpeeledandquartered(about
2pounds)
4clovesgarlic,minced(2teaspoons)
1tablespoonmincedfreshginger(1-inchpiece)
1tablespoongarammasala
½teaspoonturmeric
2or3freshgreenchilies,cutinhalflengthwise,seedsremoved
1teaspoonblackoryellowmustardseeds
¼cupoliveorcanolaoil
½cupchoppedfreshcilantro,togarnish
4scallions,finelysliced,togarnish
SALNA is an Indian stew. This Indian dish illuminates any meal
becauseofthebrilliantyellowcolorcontributedbyturmeric.Spicy
chilies, mustard seeds, and ginger provide interesting taste and
visualcombinationsatthesametime.Themincedcilantrogivesan
extrapunchoffreshnesswhensprinkledoverthetopforagarnish.
This dish actually tastes better the second day when the flavors
havehadachancetomarry.Usejalapeñoorserranochiliesforthis
recipe.
Preheat the oven to 450°F. Place the potatoes, eggplants, garlic, ginger,
garammasala, turmeric, chilies,mustard seeds, andoliveoil inalargemixingbowl,andtossuntilthepotatoandeggplantquartersarethoroughlycoveredwiththespicesandoil.
Placethemixtureinasinglelayerinalargebakingdish.Reducetheoven to 375°F. and bake for 40 to 50 minutes, turning at 20-minuteintervals,untilthepotatoesaregoldenbrownontheoutsideandcookedinside and the eggplant is soft andmelting. Serve garnished with thecilantroandscallions.
PER¾-CUPSERVING:CALORIES100;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT5;PROTEIN2G;
CARBOHYDRATE 17 G; TOTAL FAT 4 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 350 MG; 35%
CALORIESFROMFAT
ApricotGlazedSweetPotatoes
SERVES4TO6
3poundssweetpotatoes,peeled,cutinto1-inchpieces
TheApricotGlaze¼cupwater
½cuppuremaplesyrup
¼cupbrownsugar
⅛cuporangejuice
¼cuphoney
1tablespoonlemonjuice
1tablespoonbutter
½teaspooncinnamon
⅛teaspoonwholecloves
⅛teaspoongroundnutmeg
Pinchofsalt
Pinchoffreshlygroundwhitepepper
¾cupchoppeddriedapricots
THIS dish is a family holiday natural, which would normally
accompany a large roast, butwe think youwill enjoy it all year
round. Fragrant dried apricots plump up in the maple cinnamon
syrup and mix well with the sweet potatoes. Try the sauce on
carrotsorbutternutoracornsquashrings. Ifyoupreferasweeter
version,afterpouringtheapricotsauceoverthepotatoes,placethe
S
potatoesinanovenproofdishandbakeuncoveredfor20minutes,
whichallowstheglazetodarkenandcaramelize.
team the potatoes for 10 to 12 minutes, until tender; or boil inenough salted water to cover them, for 12 to 15 minutes, until
tender.TOPREPARETHEAPRICOTGLAZEPlacethewater,syrup,brownsugar,andorangejuice in a saucepan. Stir over medium heat until the sugar dissolves,about1minute.Bringthemixturetoaboil,andcookfor5minutes,oruntilslightlythickenedandsyrupy.Addthehoney,lemonjuice,butter,cinnamon,cloves,nutmeg, salt,whitepepper,andapricots.Return theglazetoaboil,lowertheheat,andsimmerfor5to7minutes.Removetheglazefromtheheat,andallowit torest forabout15minutes.Themixturewillthickenasitrests.Pourtheglazeoverthesweetpotatoes,andstirtomixwell.
PER1½-CUPSERVING:CALORIES440;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT10;PROTEIN5G;
CARBOHYDRATE 104 G; TOTAL FAT 2.5 G; SATURATED FAT 1.5 G; CHOLESTEROL 5 MG; SODIUM 35 MG; 4%
CALORIESFROMFAT
RecipeBonusForextracrunchandafruitierflavor,add3½cupdicedrawunpeeledpearsorGrannySmithapplesjustbeforeaddingtheglaze.
P
VersatileMashedPotatoes
SERVES6TO8
3poundsrussetpotatoes
4tablespoonsbutter(½stick)
2teaspoonssalt,plusextratotaste
½teaspoonfreshlygroundpepper
¾cupmilk,halfandhalf,oroatmilk,heated
THESE potatoes are cook-friendly and versatile. They are light and
airywithacleanaftertastesometimeselusiveintraditionalmashed
potatoesthatcontainlotsofbutterandcream.Youmaymakethese
theold-fashionedwayorcompletelynondairy.Oatmilk(acreamy,
rich,oat-basednondairyalternativetomilk)isagreatsubstitutefor
dairy products because of its velvety consistency and ability to
withstand the heat of cooking.Many nondairymilks, like soy or
ricemilk,separateandbecomeclottedwhenheated.
eel the potatoes. Roughly cut them into small, uniform pieces,about1-inchdice.Placetheminasaucepot,addenoughwaterto
coverthemby1inch,andbringtoaboil.Reducetheheattomedium,and boil uncovered until the potatoes are tenderwhen piercedwith afork,20to25minutes.Drainoffthewater,butkeepthepotatoesinthesamepot.Mashthepotatoeswithahandmixerorpotatomasheruntilalllumpsaregone.Addthebutter,salt,pepper,andmilk,beatinguntilthe mixture is smooth and fluffy. Add only as much of the milk asnecessarytoachieveavelvetycreamyconsistency.Thepotatoesshouldbethickandfluffy,notsoupy.Adjusttheseasoningstotaste.
Youmayhold themixture for awhile before serving by covering itandkeepingitwarm.Ifnecessary,justbeforeserving,returnthepantolowheatandmixthepotatoeswithaspoonuntilheatedthrough.Youmayneedtoaddsomemoremilkifthepotatoesaretoothick.
PER1-CUPSERVING:CALORIES210;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT35;PROTEIN4G;
CARBOHYDRATE 35 G; TOTAL FAT 6 G; SATURATED FAT 4 G; CHOLESTEROL 15 MG; SODIUM 490 MG; 28%
CALORIESFROMFAT
Variations
Forveganmashedpotatoes,substitute4tablespoonsmargarineforthebutteranduseoatmilkinsteadofdairymilk.For extra-virgin olive oil mashed potatoes, substitute 3½tablespoonsextra-virginoliveoilforthebutter.
P
ParsnipMashedPotatoes
SERVES6TO8
3poundsrussetpotatoes
1poundparsnips
4tablespoonsbutter(½stick)
2teaspoonssalt,plusextratotaste
½teaspoonfreshlygroundpepper
¾to1cupmilk,oatmilk,ricemilk,orsoymilk,heated
PARSNIPS are one of the most neglected vegetables in the plant
kingdom. They sometimes make a cameo appearance, served
during winter holidays. Appearing like ivory-colored carrots, to
which they are related, parsnips have a sweetmild celery flavor
andareagreatsourceoffiber.Makesureyoucookthemuntiljust
tender;overcookingdilutes their flavor.Theyareaperfectmatch
for mashed potatoes because they lend a subtle nutty, almost
toffeelikeflavor.
eel the potatoes and parsnips. Roughly cut them into small,uniformpieces,about1inchthick.Placetheminasaucepot,add
enoughwatertocoverthemby1inch,andbringtoaboil.Reducetheheattomedium,andsimmeruncovereduntilthepotatoesandparsnipsare tenderwhen piercedwith a fork, 20 to 25minutes. Drain off thewater,butkeepthevegetablesinthesamepot.Mashthepotatoeswiththe parsnips using a handmixer or potatomasher until all lumps aregone.Add the butter, salt, pepper, and milk, beating until the mixture is
smoothandfluffy.Addonlyasmuchofthemilkasnecessarytoachievea good consistency; it should not be soupy. Adjust the seasonings totaste.Youcanholdthemixtureforawhilebeforeservingbycoveringitand keeping itwarm. If necessary, just before serving, add a bitmoremilk, return the pan to low heat, andmix with a spoon until heatedthrough.
PER1-CUPSERVING:CALORIES260;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT4;PROTEIN5G;
CARBOHYDRATE 46 G; TOTAL FAT 7 G; SATURATED FAT 4 G; CHOLESTEROL 15 MG; SODIUM 500 MG; 23%
CALORIESFROMFAT
MashedPotatoeswithJalapeñosandCheddar
SERVES6TO8
3poundsrussetpotatoes
½poundsharpcheddarcheese,grated
3tablespoonsbutter
2teaspoonssalt,plusextratotaste
½teaspoonfreshlygroundpepper
¾to1cupmilkorhalfandhalf,heated
2or3jalapeñopeppers,seededandminced
SHARP cheddar and power-packed jalapeño peppers juice up these
mashedpotatoesandaddadownyconsistencyandpalepeachhue.
If youdon’t feel like grating your own cheese, look for packaged
grated cheddar or even a mix of cheddar and Monterey Jack
cheeses.These spudsarealsomultipurpose. If youhave leftovers,
scoopandformthemintosmallpatties.Dredgebothsidesinfresh
breadcrumbs.Sautéthepattiesinalittleoliveoiluntilonesideis
goldenbrown.Usingawidespatula,carefully turn thepattyover
andbrowntheotherside.Foracocktailpartytreat,cutjalapeños
inhalf,scoopouttheseeds,andfillthemwithmashedpotatoes(a
pastry tube makes this easier). Bake in a 375°F. oven for 25
minutes,untilthechiliissoftenedandthepotatoesaregolden.
eelthepotatoes.Roughlycutthemintosmall,uniformpieces,about1-inchdice.Placetheminasaucepot,addenoughwatertocoverthemby
P1 inch, and bring to a boil. Reduce the heat to medium and simmer
uncovereduntilthepotatoesaretenderwhenpiercedwithafork,20to25minutes.
Drainoffthewater,butkeepthepotatoesinthesamepotandmashthemwithahandmixer,immersionblender,orpotatomasheruntilalllumps are gone. Add the cheese to the potatoes. Add the butter, salt,pepper,¾cupof themilk,andthe jalapeñopeppers,beatinguntil themixture is fluffy andmost of the cheese hasmelted into the potatoes.Add only asmuch of themilk as necessary to achieve a good creamyconsistency.Thepotatoes shouldbe thickand fluffy,not soupy.Adjusttheseasoningstotaste.
PER1-CUPSERVING:CALORIES280;CALORIESFROMFAT90;CALORIESFROMSATURATEDFAT50;PROTEIN12G;
CARBOHYDRATE 37 G; TOTAL FAT 10 G; SATURATED FAT 6 G; CHOLESTEROL 30 MG; SODIUM 680 MG; 32%
CALORIESFROMFAT
P
AnaheimChiliMashedPotatoes
SERVES6TO8
3poundsrussetpotatoes
⅛cupextra-virginoliveoil
2Anaheimchilies,seededandchopped
1largeredpepper,seededandchopped
1largeyellowonion,chopped(about1½cups)
1teaspoonchilipowder
1teaspooncumin
1teaspoondriedoregano,or1tablespoonfresh
2teaspoonssalt,plusextratotaste
¾cupto1cupbuttermilk
1½cupsfrozencornkernels,thawedandwelldrained
½cupchoppedfreshcilantro
2teaspoonshotsauce,ortotaste
ANAHEIM chilies, named after the city inCalifornia, are glossy, dark
green chilies, mildly spicy with a long and narrow appearance.
They perk up mashed potatoes. When sautéed first with sweet
peppers, onions, and southwestern spices, theAnaheimchili taste
expandsandencouragesthemildpotatoestospeakup.
eel the potatoes. Roughly cut them into small, uniform pieces,about 1-inchdice. Place the potatoes in a sauce pot, add enough
watertocoverthemby1inch,andbringtoaboil.Reducetheheatto
medium and simmer uncovered until the potatoes are tender whenpiercedwithafork,20to25minutes.Drainoffthewater.Heattheoliveoilinamediumsautépan.Cookthechilies,redpepper,onion,chilipowder,cumin,andoreganoovermediumheatuntiltender.Add thechilimixture to thewarmpotatoesalongwith the salt and¾cupof thebuttermilk.Mashwithahandmixerorpotatomasheruntilwell blended. Add only as much of the buttermilk as necessary for agood consistency; it should not be soupy. Add the corn, cilantro, hotsauce,andadditionalsalt,ifneeded.Mixwell.
PER1½-CUPSERVING:CALORIES240;CALORIESFROMFAT40;CALORIESFROMSATURATEDFAT5;PROTEIN5G;
CARBOHYDRATE47G; TOTAL FAT4.5G; SATURATEDFAT0.5G; CHOLESTEROL0MG; SODIUM1,460MG; 17%
CALORIESFROMFAT
S
OrangeMashedYams
SERVES6TO8
3½poundsyamsorsweetpotatoes,peeled,cutintolarge
chunks
½cupbrownricesyrup
Juiceandzestof1largeorange(youshouldhave⅛cupjuice)
1teaspoonlemonjuice
3tablespoonsbutter
Salttotaste
THESEpotatoesarcsweetenedwithbrownricesyrup,whichissubtle
initslevelofsweetnessandcoloredwithorangejuiceandzest.If
youlike,addadrizzleofmaplesyrup.UseasatoppingforHarvest
VegetableShepherd’sPieorasadelicioussidevegetable.Makethis
intoanextra-specialholidaycasserolebyaddingroastedpecansto
the yams and then placing themixture in an ovenproof casserole
dish. Topwith spoonfuls of jarred or homemade cranberry relish
andheatthrough.Orstufftheyamintohollowed-outorangeshells
(cuta littleoff thebottomso theorangewill standstraight),and
bakefor15minutestoheat.
teamtheyamsfor20minutes,orboilinwaterfor25minutes,untilsoft. Place thebrown rice syrup, orange juice, orange zest, lemon
juice,andbutterinasaucepan.Placeonhighheatuntilthemargarineismelted. Bring themixture to a boil, and cook for about 2minutes, oruntil syrupy.Remove thepan from theheat.Mash the reservedyams.
Youshouldhaveabout4cups.Combinetheorange juicemixturewiththeyams.Addthesalt.Mixwell.
PER½-CUPSERVING:CALORIES160;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE34G;TOTALFAT2G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM45MG;13%CALORIES
FROMFAT
HONEY JALAPEÑO BARBECUE SAUCE TOMATILLO SAUCEJAMAICAN JERK SAUCE EASY MOLE SAUCE IMPERIAL ORANGESAUCE ADOBOSAUCE RAISIN-ORANGE SAUCE LEMON TAHINISAUCE CREAMY PEANUT SAUCE CURRY COCONUT PEANUTSAUCE CREOLEREMOULADESAUCE SOYDIPPINGSAUCE THAIDIPPINGSAUCE SPINACHARTICHOKEDIP TOASTEDPEPITADIPWARMHERBEDGOATCHEESEDIP HABANEROALECHEESEDIPSUPERBOWLCONQUESODIP BLACKBEANHUMMUS REDPEPPERHUMMUS RASPBERRY VINAIGRETTE KIWI AND SATSUMAMANDARINORANGEDRESSING TROPICALHERBDRESSING TIKKASALAD DRESSING MISO SALAD DRESSING ITALIAN HERBVINAIGRETTE CREAMY FETA AND ROASTED GARLIC DRESSINGFETADILLDRESSING BUTTERMILKRANCHDRESSING DECOPINKBEET DRESSING ENLIGHTENED CAESAR DRESSING ROASTEDSESAME-HONEYDRESSING SPICYMEXICANMARINADE JALAPEÑOCILANTRO PESTO CRAN-APPLE RASPBERRY CHUTNEY ONIONCHUTNEY TOMATILLO-CHIPOTLE SALSA PICO DE GALLOCUCUMBERRAITA
theirversatility,dressings,sauces,andmarinadesareacook’sbestallies.Theymay be used to flavor salads and lift the natural taste of vegetables,grains,andpasta.Whenusedwithpoultry,seafood,meat,andsoyfoods,they add complex character and can tenderize, aswell. Dressings andmarinades areusually simple toprepare aheadof timeandoftenkeepwellrefrigerated.Dressings, sauces, andmarinades have a rich culinary history.Asian
cultureshaveusedsoysauceandtamari(agedwheat-freesoysauce)forfive thousand years, and the Babylonians drizzled oil and vinegar onsimple vegetable and grain saladsmore than two thousand years ago.EarlyRomanspreferredplainsaltontheirsalads.Infact,thewordsaladcomesfromtheLatinwordfor“salt”(sal).Though bottled dressings have been available since the early 1900s,
untiltheturnofthecentury,cooksalwaysmadetheirowndressingsandmarinades. However, it’s really only in the twentieth century thatAmerican cooks began to turn dressing salads into an art form bycombining various oils, vinegars, citrus juices, and herbs in countlessways.Freshvegetablecruditesandcrunchysnackfoodsseemunadornedand
lonely without dips and salsas. Salsa, once a mainstay of theSouthwestern United States, has become a national treasure. Dips andsalsas provide incredible menu diversity—use them to enhance theflavorofappetizersorasasandwichspreadorpizzatopping.Theycanalsobeused toaddpanache tomanygrilled seafood,poultry,beef,orvegetarianentrees.Theseareoneof the fewfoods thatareathome inalmostanymenucourse.Sincemanydipsandsalsascankeepwell fordaysintherefrigeratorandbereadytoserveatamoment’snotice,theyaregreattohaveonhand.Most of our dressings also double as marinades. For example, our
Roasted Sesame-Honey Dressing may be tossed into fresh sliced
vegetables for a quick slawwith a twist, or used tomarinate chicken,tofu,orbeefbeforeroastingorgrilling.It’simportanttonotethataftermarinating any rawmeat, poultry, or seafood, you should discard anyremainingmarinadetoavoidcontamination,orboilitifyouwanttouseit as a sauce. Our sauces are equally kitchen-friendly. Think of thischapterasacacheof surplus flavoratyour fingertips,andexplore thepossibilities.
HoneyJalapeñoBarbecueSauce
MAKES4CUPS
2cupsketchup
2cupshoney
½cupDijonmustard
½cupseededandmincedjalapeñopepper
¼cupricevinegar
2teaspoonshotsauce
¼cupplus2tablespoonssugar
⅛cupcurrypowder
1tablespoonpaprika
2teaspoonssoysauce
4clovesgarlic,minced(2teaspoons)
2teaspoonscanolaoil
2teaspoonsWorcestershiresauce(optional)
2teaspoonslemonjuice
1teaspoonfreshlygroundpepper
THIS barbecue sauce from New England has enormous flavor. The
combinationofhoneyandjalapeñowillhaveyourtastebudsina
flurryofhotandsweet.Althoughtheingredientlistlookslong,all
youneedtodoisthroweverythinginapotandsimmer.Trythison
unpeeled shrimp, either grilled on a barbecue or broiled in your
oven.It’simpressiveonbeeforporkribs,chicken,andseafood.Try
C
itonslabsofextra-firmtofu,aswell.Ifyouwantthisrecipetobe
vegetarian,leaveouttheoptionalWorcestershiresauce.
ombine the ketchup, honey, mustard, jalapeño, rice vinegar, hotsauce, sugar, currypowder,paprika, soy sauce,garlic, canolaoil,
Worcestershire sauce, lemon juice, and pepper in amedium saucepan.Bring the sauce to a simmer; cook for 15 minutes, until smooth andthickened.
PER¼-CUPSERVING:CALORIES110;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE28G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM340MG;9%CALORIES
FROMFAT
H
TomatilloSauce
MAKES1¼-CUPS
1tablespooncanolaoil
1mediumyellowonion,minced
2clovesgarlic,minced(1teaspoon)
⅛cupseededandmincedjalapeños
1½cupscannedtomatillosor1cupfinelymincedhuskedand
washedfreshtomatillos(about6medium;seeNote)
½cupmincedfreshcilantro
½teaspoonsalt
USE this recipe as a sauce for poultry, beef, pork, or seafood. It’s
greatbrushedonanearofgrilledcorn,too.
To use as a dip for chips and veggies, garnish with finely
chopped red onion and a dollop of sour cream or ⅛ cup finely
choppedseededjalapeñoforalittleextraheat.
eat thecanolaoil inamediumpan,andsauté theonion,garlic,and jalapeños for 2 to 3minutes, until the onion is translucent.
Add the tomatillos to the onionmixture; continue to sauté for 2 to 3minuteslonger.Coolcompletely.Pureethemixtureinafoodprocessorfitted with a metal blade. Place the salsa in a small bowl. Add thecilantro,seasonwiththesalt,andmixwell.
NOTE:Ifyoucan’tfindfreshorcannedtomatillos,useunripetomatoesand add a little lime juice to obtain the acidity characteristic oftomatillos.
PER¼-CUPSERVING:CALORIES35;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE 4 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 140 MG; 57%
CALORIESFROMFAT
Tomatillo
TOMATILLO literally means “little tomato” in Spanish. Tomatillos,
membersoftheCapegooseberryfamily,havealemonyflavorand
areencasedinpaperlikehusks.Theyareusedextensivelyinsalsas,
bothcookedandraw.Oncefoundonly inLatinAmericangrocery
stores, tomatillos may now be purchased in many Whole Foods
Marketstoresbecauseofthegeneralinterestinethnicfoods.These
glossy-skinned little tomatoes are always used in the green state.
Lookforhard-fleshedfruitsandremember,theyneedtobehusked
andwashedwell before you use them in your salsas and sauces.
They stay fresh in your refrigerator for 2 to 3weeks if you keep
themdryinapaperbag.
JamaicanJerkSauce
MAKES2CUPS
1Scotchbonnetorjalapeñopepper,halvedandseeded
4scallions,slicedinto2-inchlengths
3clovesgarlic,peeled(1½teaspoons)
3tablespoonsfreshlygratedginger(12-inchpiece)
4sprigsfreshthyme,minced
1tablespoonwholeallspiceberries,groundinacoffeemill,or2
teaspoonsdried
Juiceof2limes
½cupketchup
½cuppineapplejuiceortomatojuice
JERKING is actually a method of cooking in Jamaica. Typically
chicken,porkroast,orcutsofgoataremarinatedinjerkseasoning
—eitherdryspicesorawetmarinadelikethisrecipe—thenroasted
inapitorgrilled slowlyoverwoodcoals. ScotchBonnetpeppers
are some of the hottest chili peppers in the world. You may
substitute jalapeños instead.Thebest flavor for this jerk recipe is
from whole allspice berries, which are also called pimientos in
Jamaica.Wholeallspiceberriesmaybegroundinacoffeemillor
youmayusegroundallspicepowder.
nthebowlofafoodprocessororinablender,processtheScotchBonnetpepper, scallions, garlic,. ginger, and thyme leavesuntil finelyground.
IAddtheallspice,limejuice,ketchup,andpineapplejuiceandpureethemixturefor30seconds,untilwellcombined.
PER¼-CUPSERVING:CALORIES35;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE8G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM190MG;0%CALORIES
FROMFAT
RecipeBonusKeepabatchofjerksauceinyourrefrigerator;itwillkeepforuptoamonth.Youmayuse it to baste everything from tofu chunks to poultry, seafood, or redmeatwhileroastingorbarbecuing.It’sespeciallygoodwhenyoumarinatechicken,roastpork,or thickslicesof tofuovernight.Grill, roast,orbroil the followingday.Servewithadditionalsaucefordipping.
EasyMoleSauce
MAKES3CUPS
1driedpasillachili
1driedNewMexicanredpepperchili
1cuproughlychoppedonions
1cupseededanddicedtomatoes
1tablespoontahini
¼cupslicedalmonds
1(9-inch)corntortilla,tornintolargepieces
¼cupdarkraisins
¼teaspoonwholecloves
¼teaspooncinnamon
¼teaspooncoriander
½teaspoonsalt
1tablespooncanolaoil
2cupsvegetablestock
½teaspoonsugar
⅛cupunsweetenedcocoapowderorgroundMexicanchocolate
MOLE is the national dish ofMexico, and the name literally comes
from the Nahuatl word meaning “sauce” or “concoction.” It is a
concoction indeed, with many ingredients blending together to
formauniverseofflavor.MolecallsforMexicanchocolate,which
has a much grainier texture than other chocolate. The small
P
amount added isn’t sweet, and it gives a deep earthy flavor and
burnished sienna color to this sauce. Youmay usemole sauce to
season poultry, pork, seafood, tofu, and even portobello
mushrooms.It’salsogreatonenchiladas.
lacethepasillaandredpepperchiliesinadrysautépan,andtoastovermediumheatforabout15minutes,turningoften.(Becareful
nottoinhalethefumes—theymayirritateyoureyes.)Whenthey’recoolenough to handle, remove and discard the stems and seeds. Place thechilies in amedium sauce pot, and add enoughwater to cover them.Bringtoaboil,andsimmeruncoveredfor15minutes.Remove the peppers from the water, and allow them to drain in acolander.Place thepeppers,onions, tomatoes, tahini,almonds, tortilla,raisins, cloves, cinnamon, coriander, and salt in the bowl of a foodprocessorfittedwithametalblade,andpurée.Heattheoil inamediumsautépan;addthepuréedpeppermixture.Cook onmedium-high heat, stirring often, for 10minutes. Stir in thevegetablestock,sugar,andcocoa.Lowertheheattoasimmer,andcookfor45minutes,untilthesauceturnsadarkmahoganycolorandisthickenoughtocoatthebackofaspoon.
PER¼-CUPSERVING:CALORIES40;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE5G;TOTALFAT2.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM60MG:50%CALORIES
FROMFAT
RecipeBonusFora“nutty”difference, replace thealmondswithpepitas (pumpkinseeds)orwhitesesameseeds.
ImperialOrangeSauce
MAKES¾CUP
1cuporangejuice
2tablespoonstamariorshoyu
¾cupwater
2clovesgarlic,minced
½tablespoonsfreshlygratedginger
½teaspoongroundSzechwanpeppercorns
2teaspoonsorangezest
2½teaspoonstoastedsesameoil
1tablespoonhoney
1tablespooncornstarch
1tablespoonsherry
THIS sauce certainly lives up to the definition of “imperial”—
splendidand lofty.Theboldorange flavorandfragrantheat from
groundChinesepeppercornsgoeswellwitheverythingfromtofuto
rice or grilled shrimp. Szechwan peppercorns may be found in
manyWholeFoodsMarketstoresandAsianmarkets.Althoughthe
Chinese peppercorns are more lively, you may substitute black
peppercorns if desired. Try adding a garnish of fresh julienned
snow-peapodsforextracrunchandcolor.
lacetheorangejuice,tamari,water,garlic,ginger,peppercorns,orangezest, sesame oil, and honey in a saucepan. Bring to a boil. Lower the
Pheatandsimmerfor2to3minutes,stirringoccasionally.
Inasmallbowl,mix thecornstarchwith thesherry.Blend intothe orange sauce, stirring constantly, until the sauce thickens.
Removefromheat.
PER⅛-CUP SERVING: CALORIES 20; CALORIES FROMFAT5; CALORIES FROMSATURATEDFAT0; PROTEIN 0G;
CARBOHYDRATE3G;TOTALFAT.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM105MG;25%CALORIES
FROMFAT
S
AdoboSauce
MAKES1½CUPS
2anchochilipeppers
2cupshotwater
⅛cupcanolaoil
1mediumyellowonion,chopped
1teaspoondarkchilipowder
1teaspooncumin
1teaspoondriedoregano
¼teaspooncayennepepper
2teaspoonssalt
½teaspoonfreshlygroundpepper
1cupjarredtomatosauce
THIS is an all-purpose Southwestern-style tomato-based sauce that
works well in lasagnas, casseroles, and one-pot dinners. Ancho
chilies are rich, sweet, and milder than most chilies. The ancho
chili,whichisaboutfourincheslong,isknownasapoblanowhen
it’sfresh.Youmayuseyourfavoritemarinarasauceforthebaseof
adobo.TrythissauceoverourCouscousCakeswithMintandRed
Pepper,PortobelloBurgers,orEight-LayerTortillaPie.
oak the chilies in thehotwateruntil they’re completely softened,about30minutes.Removethechiliesfromthewater,andreserve1
cup of the water. Remove and discard the stems and seeds from the
chilies.Heatthecanolaoil inamediumpan,andsautétheonionovermedium heat until almost tender, about 2minutes. Blend in the chilipowder,cumin,oregano,cayenne,salt,andpepper.Sautéfor1minute,stirring often. Add the chilies and the reserved 1 cup water. Simmeruncoveredfor5minutes.Addthetomatosauce;simmeruncoveredforatleast30minutes,until the saucehas a richbrown, ruddy color.Pureethemixtureinthebowlofafoodprocessororinablenderuntilsmooth.Youmayalsouseahandheldimmersionblender.Thesauceshouldcoataspoonwhenfinished.
PER¼-CUPSERVING:CALORIES45;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE 5 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 370 MG; 55%
CALORIESFROMFAT
RecipeBonusAdoboSaucemaybeusedasamarinadeaswellasa serving sauce.Try brushing adobo on pork tenderloin while grilling. Whisk a little into your favoritebarbecue sauce. For a smoky-flavored variation, replace the ancho chilies with 3 driedchipotlechilies(smokedjalapeños),rehydratingthechipotlesinthe2cupsofhotwater.Ifyou can’t find dried chipotles, use 3 chipotles from a can of chipotles packed in adobosauceandomitthesoakingstep.
P
Raisin-OrangeSauce
MAKESABOUT2CUPS
½cuporangejuice
1cuproséwine
2shallots,chopped
⅛cupraisins
2tablespoonsbutter
⅛cupchoppedparsley
THEtartcitrusflavorcutstherichnessofroastpork.Theraisinsadd
atexturalsurprise.
lace the orange juice, wine, shallots, and raisins in a smallsaucepan.Bringthesaucetoaboil,andallowtocookuntilreduced
byalmosthalf,forabout30minutes.Removefromtheheat,andwhiskinthebutterandparsley.
PER⅛-CUPSERVING:CALORIES90;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT20;PROTEIN1G;
CARBOHYDRATE7G;TOTALFAT4G;SATURATEDFAT2.5G;CHOLESTEROL10MG;SODIUM5MG;39%CALORIES
FROMFAT
P
LemonTahiniSauce
MAKESABOUT2CUPS
1cuptahini
½cupwaterorplainyogurt
2clovesgarlic,minced(1teaspoon)
¼cuplemonjuice
½cupfinelymincedparsley
½teaspooncumin
½teaspoonhotsauce
Saltandfreshlygroundpeppertotaste
Aclassicsaucedrizzledoverfalafel,tryitwithourbaked,notfried
falafel. This tart sauce made with sesame seed paste and fresh
lemonjuiceisperfectlysuitedforgrilledorsteamedvegetablesor
grilledpoultryorseafood.
lace the tahini, water, garlic, lemon juice, parsley, cumin, hotsauce,andsaltandpepperinthebowlofafoodprocessororina
blender.Pulsefor1minute,untilthesauceissmoothandwellblended.Addabitmoreliquidifthesaucethickens.
PER¼-CUPSERVING:CALORIES170;CALORIESFROMFAT140;CALORIESFROMSATURATEDFAT2;PROTEIN5G;
CARBOHYDRATE5G;TOTALFAT16G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM10MG;82%CALORIES
FROMFAT
CreamyPeanutSauce
MAKES3CUPS
½cupcanolaoil
¼cuptoastedsesameoil
1cupfinelychoppedyellowonions
⅛cupfinelymincedgarlic(12cloves)
12-inchpieceofginger,roughlychopped
¼cupredwinevinegar
1cupwater
3tablespoonssugar
¼cupketchup
½cupcreamypeanutbutter
½cupfreshcilantroleaves
¼cuptamari
2½tablespoonslimejuice
1teaspoonhotpeppersauce,ortotaste
EVENthoughit’sThai-inspired,thepeanutbuttertriggerscomforting
childhood memories sans jelly. The balance of tart vinegar and
lime,pungentginger,andthemildsweetnessofrawsugararepure
joy.Useitasadippingsauceforgrilledchicken,seafood,beef,or
pork.Brusha littleonasaglazewhile roastingmeat,poultry,or
fish.Tryitongrilledskewers,char-grilledeggplant,Udonnoodles,
and raw vegetable salads, as well. Experiment by making this
H
recipewith freshlygroundpeanutbutter—the flavor is intense. It
keepswellinyourrefrigeratorforuptotwoweeks.
eatthecanolaandsesameoilsinalargesautépanovermediumheat; add the onions, garlic, and ginger, and simmer uncovered
for 5 minutes, stirring often. Add the vinegar, water, sugar, ketchup,peanutbutter,cilantro,tamari,limejuice,andhotpeppersauce;simmeruncovered for 5minutes. Cool the saucemixture. In a blender or thebowl of a food processor fittedwith ametal blade, puree themixtureuntilsmooth.
PER¼-CUPSERVING:CALORIES150;CALORIESFROMFAT120;CALORIESFROMSATURATEDFAT15;PROTEIN3G;
CARBOHYDRATE 7 G; TOTAL FAT 13 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 270 MG; 80%
CALORIESFROMFAT
H
CurryCoconutPeanutSauce
MAKES4½CUPS
1teaspooncanolaoil
1smallredonion,minced
3clovesgarlic,minced(1½teaspoons)
1serranopepper,seededandminced
4teaspoonsmincedfreshginger
4teaspoonscurrypowder
4teaspoonscumin
1(13.5-ounce)cancoconutmilk
5tablespoonscreamypeanutbutter
¼cupmincedfreshcilantro
5teaspoonstamari
4teaspoonshoney
⅛cuplimejuice
⅛cupketchup
¾cupwater
THISsauceshouldcomewithawarning:Onespoonfulwillhaveyou
hooked. Fortunately, it complements almost anything from
vegtablestopoultryandtofu.
eat the canola oil in a saucepan over medium heat. Sauté theonion, garlic, serrano pepper, and ginger until the onion is
translucent.Addthecurrypowderandcumin;sautéoverlowheatfor1
minute. Add the coconutmilk, peanut butter, cilantro, tamari, honey,limejuice,ketchup,andwater.Bringthesaucetoaboil,whiskingoften.Reducetheheat;simmerfor10minutes.
PER⅛-CUPSERVING:CALORIES50;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT17;PROTEIN1G;
CARBOHYDRATE3G;TOTALFAT4G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM75MG;70%CALORIES
FROMFAT
CreoleRemouladeSauce
MAKES1¾CUPS
1cupmayonnaise
½smallredonion,roughlychopped
2scallions,roughlychopped
3sprigsfreshparsley
3sprigsfreshtarragon,or2teaspoonsdriedtarragon
⅛cupcapers,welldrained
¼cupdrainedandroughlychoppeddillpickles,orusebottled
dillrelish
1½tablespoonslemonjuice
1teaspoonsalt
½teaspoonhotsauce
1teaspoonDijonmustard
AFrenchCaribbean-inspiredtartarsaucethatenhancesanyseafood
dish.(Italsomakesagreatsandwichtopping.)Creamymayonnaise
studded with fragrant minced tarragon, tart capers, and sweet
picklesmakes this sauceparticularlywell suited toCajun Seafood
Cakes. This Creole sauce also pairs well with chilled shrimp,
crayfish, lobster, and grilled calamari. Try it as a dressing for a
seafoodsalad,too.
lace the mayonnaise, onion, scallions, parsley, tarragon, capers, dillpickles,lemonjuice,salt,hotsauce,andmustardinthebowlofafood
Pprocessor fitted with a metal blade. Pulse until the mixture is well
combinedbutretainssomechunkiness.
PER ¼-CUP SERVING: CALORIES 110; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 20;
PROTEIN0G;CARBOHYDRATE4G;TOTALFAT20G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM550MG;
82%CALORIESFROMFAT
RecipeBonusForalowerfatcontent,reducethemayonnaiseto½cupandadd½cuplow-fatplainyogurt.Foraspicierversion,add⅛cupdrainedhorseradish.
I
SoyDippingSauce
MAKES¾CUP
½cuptamari
1scallion,slicedthinlyanddiagonally
Pinchofcrushedredchiliflakes
5teaspoonsricewinevinegar
1teaspoonmincedfreshginger
1tablespoonmincedfreshcilantro
THISsimpleclippingsauceyieldswonderfulflavor.Itcanbedrizzled
overpastaoryourfavoriteentreestoimpartAsiantaste.
n a bowl, combine the tamari, scallion, red chili flakes, rice winevinegar,ginger,andcilantro.
PER⅛-CUP SERVING: CALORIES 10; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;
CARBOHYDRATE2G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM660MG;0%CALORIES
FROMFAT
TheImmersionBlenderTHEbestwaytomakedressingsand
marinadesathomeiswithahandheldimmersionblender.Thisinvaluabletoolhasahandleattachedtoastemhousingasmallpropeller-likebladethatyouplacedirectlyinabowlofliquidingredientstopureeorblendthem.Youmayevenmakethickerrecipeslikehummuswithan
immersionblender.Theyareinexpensive,andtheyenableyoutocombinealltheingredientsinonebowlorjarandmixeasily,formingasmoothemulsion.
I
ThaiDippingSauce
MAKES½CUP
1tablespoonfishsauce
Juiceof1lime
2teaspoonsricevinegar
1teaspoonsugar
½teaspoonredchilipastewithgarlic
1clovegarlic,minced(½teaspoon)
1tablespoongratedcarrot
¼cupwater
THIS sauce, also called nuac cham, is made with Vietnamese fish
sauce, a pungently flavored condiment available in many Whole
FoodsMarketandAsiangrocerystores.Thesauceislightandlooks
unassuming, but it exudes tremendous flavor. It canbeused as a
dip for Garden of Eva Summer Rolls or as a marinade for
vegetables,seafood,orpoultry.
nabowl,combinethefishsauce,limejuice,ricevinegar,sugar,chilipaste,garlic,carrot,andwater.Mixwell.
PER⅛-CUP SERVING: CALORIES 10; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;
CARBOHYDRATE2G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM250MG;0%CALORIES
FROMFAT
TipfromtheTeam:Alittleoilonyourhandswillkeepyourskinfromabsorbingtheheatfromchilipeppers.Washyourhandswithsoapandwaterafterwardtoremovethe
oilandcapsaicin.Ifyoustillmanagetogetitinyoureyes,rubhaironyoureyesandthefireimmediatelydisappears.
P
SpinachArtichokeDip
MAKES4CUPS
2cupsgratedParmesancheese
2cupsgratedMontereyJackcheese
1cupmayonnaise
1cupsourcream
1(14-or15-ounce)canartichokehearts,drainedanddiced
1(10-ouncebox)frozenspinach,thawedandsqueezeddry
6clovesgarlic,minced(1tablespoon)
½teaspoonfreshlygroundpepper
THIS classic steak house dip may be made nondairy by using soy
cheeseandsoy-basedmayonnaise.Thespinachretainsitscrispness
and adds contrasting texture to the creamy garlicky dip. Soft
chunksofartichokehelpsmooththetangoftheParmesancheese.
Thismixturemaybemadeuptotwodaysbeforebaking,fustpop
intheovenwhenyourguestsarrive.Servehotwithchipsorfresh
rawvegetablesorasagreattoppingforbakedpotatoes.
reheat the oven to 400°F. Combine the cheeses,mayonnaise, andsour cream ina largebowluntilwellblended.Add theartichoke
hearts,spinach,garlic,andpepper.Mixwell.Placethemixtureina1-tol½-quartcasseroledish.Bakethedipuncoveredfor15minutes,oruntilthemixtureisbubbling.
PER¼-CUPSERVING:CALORIES100;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT35;PROTEIN7G;
CARBOHYDRATE4G;TOTALFAT6G;SATURATEDFAT4G;CHOLESTEROL20MG;SODIUM280MG;60%CALORIES
FROMFAT
ToastedPepitaDip
MAKES2CUPS
1cuppepitas(pumpkinseeds),toasted(seeNote)
3scallions
⅓cupchoppedfreshcilantro
1jalapeño,seededandroughlychopped
½cupsourcream
1teaspooncumin
½cuplimejuice
2clovesgarlic,minced(1teaspoon)
½teaspooncayennepepper
1teaspoonsalt
½teaspoonfreshlygroundpepper
4plumtomatoes,seededandfinelydiced
PEPITASareediblepumpkinseeds.Theseteardrop-shapedhulledseeds
are a beautiful green color and have less fat than most nuts.
Toasting brings out the aromatic, nutty flavor. The fragrant pale
greencolorofthenutoilcontainedinthepumpkinseedscombined
with jalapeño and cilantro give this dip a chic elegance with
universalappeal.Trytoastingcorntortillawedges intheovenfor
threeminutesuntilcrisp,thenusethemtoscoopthisdip.
Serve with warm flour tortillas, tortilla chips, or raw veggies.
Thisdipisalsotastyspreadonagrilledskirtsteakorchickenwrap.
Place the toasted pepitas in the bowl of a food processor fitted with a
metal blade. Add the scallions, cilantro, jalapeño, sour cream,cumin, lime juice, garlic, cayenne, salt, and pepper, and puree.Transfertoaservingbowl;stirinthetomatoes.
NOTE:Totoast,placethepepitasinadrysautépanovermediumheat.Cook, stirring or tossing often, for 3 minutes, until you just begin tosmellthepepitasandtheircolorislightgoldenbrown.
PER¼-CUPSERVING:CALORIES40;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT5;PROTEIN2G;
CARBOHYDRATE 6 G; TOTAL FAT 1.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 5 MG; SODIUM 140 MG; 37%
CALORIESFROMFAT
RecipeBonusShelledpumpkinseedsmakeagreatsnack;justtoastandsaltthemorsprinklethemwithabitofCajunspiceortamari.
P
WarmHerbedGoatCheeseDip
MAKES¾CUP
2clovesgarlic,finelyminced(1teaspoon)
4ouncesplainmildfreshgoatcheese
1sprigfreshrosemary(about2incheslong)
¼cupextra-virginoliveoil
THISisasoulfulappetizer.Useamildgoatcheeseandahigh-quality
extra-virgin olive oil. If you enjoy a bit of heat, lightly dustwith
freshlymilledblackpepperorevenbetter,asprinklingofminced,
jarred green peppercorns in brine. Serve with thinly sliced
baguettes, crostini, focaccia bread, water crackers, or baked pita
chips.
reheattheovento350°F.Spreadthegarliconthebottomofa5x9-inchaugratindish,aramekin,oraverysmallcasserole,atleast
1½inchesdeep.Crumblethegoatcheeseontopofthegarlic.Placetherosemary sprig between the cheese and the side of the dish, followingthecurveofthedish.Tampthecheesedownwiththebackofaspoonsothatthesurfaceiseven.Addtheoliveoiluntilitreachesabout⅛inchfromthetopofthedish.Bakefor10minutes,untilbubbling.
PER¼-CUPSERVING:CALORIES230;CALORIESFROMFAT200;CALORIESFROMSATURATEDFAT70;PROTEIN6G;
CARBOHYDRATE 1 G; TOTAL FAT 22 G; SATURATED FAT 8 G; CHOLESTEROL 20 MG; SODIUM 150 MG; 87%
CALORIESFROMFAT
P
HabaneroAleCheeseDip
MAKES4CUPS
½poundextra-sharpcheddarcheese,grated
⅛poundhabanero-jackcheese,grated
½poundcreamcheese
1teaspoonsalt
1cuppaleale
⅓cupfinelychoppedfreshchives
½cupfinelychoppedfreshcilantro
HABANERO chilies are some of the world’s hottest peppers; they
originate in the Caribbean and the Yucatan peninsula. This small
roundedchili,whichrangesfromyellowgreentored,packsquitea
punch. Youmay substitute Scotch Bonnet chilies, from the same
family.Serve this spicy,heat-seekingdip inaround loafofbread
withthecenterremovedandbottomintacttoformanediblebread
bowl. Sprinkle the topwith a little paprika, and accompanywith
cornortortillachipsfordipping.Thecoolingcreamcheesesoothes
the spiciness—but have plenty of cold beverages available for
aftereffects.Infact,youcanstartwiththeremainderofthealeyou
willbeleftwithfromthisrecipe.
reheattheovento375°F.Mixthecheesestogetherwiththesaltina largebowl.Place thecheesemixture inanovenproofcasserole;
spreadout the ingredientsevenlywith thebackofa largespoon.Pour
thealeoverthemixture,andbakeuncovered,untilthecheesestartstomelt,about15minutes.Removethecasserolefromtheoven,andcarefullyblendthemixturewithaspoonuntilit’screamyandwellcombined.Bakeuncoveredfor15minutes.Removefromtheoven,andmixagain.Blendinthechivesandcilantro.
PER¼-CUPSERVING:CALORIES110;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT35;PROTEIN9G;
CARBOHYDRATE2G;TOTALFAT7G;SATURATEDFAT4G;CHOLESTEROL20MG;SODIUM320MG;54%CALORIES
FROMFAT
P
SuperBowlconQuesoDip
MAKES4CUPS
1cupplus3tablespoonspaleale
1clovegarlic,finelyminced(½teaspoon)
½poundsharpagedcheddarcheese,cubed
1poundmildcheddarcheese,cubed
¾cuppreparedtomatosalsa
1tablespoonseeded,mincedjalapeñopepper
2½tablespoonscornstarch
1teaspoonsalt,ortotaste
½teaspoonfreshlygroundpepper,ortotaste
¼cupchoppedfreshcilantro
BEER, cheese, and chili peppers. Although it sounds like a three-
coursebachelordinner,theseingredientscombinedmakeasavory,
rich dip appropriate for any gathering. Youmay use a drywhite
wineortomatojuiceinsteadofthealeifyouprefer.
ourthe1cupaleintoastainless-steelsaucepot,addthegarlic,andbringtoasimmerovermediumheat.Addthecheddarcheeses,and
stiruntilmelted.Stirinthesalsaandjalapeño,mixingwell.In a small bowl, combine the cornstarch with the remaining 3
tablespoonsale,andmixthoroughly.Stirthecornstarchslurryintothecheese mixture, and simmer, stirring constantly, until smooth. Seasonwiththesaltandpepper.To serve, transfer to a fondue pot over a low flame. Top with the
choppedcilantro.Servewithtortillachips,warmflourtortillas,pretzels,orrawveggies.
PER¼-CUPSERVING:CALORIES130;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT45;PROTEIN9G;
CARBOHYDRATE 2 G; TOTAL FAT 80 G; SATURATED FAT 5 G; CHOLESTEROL 30 MG; SODIUM 350 MG; 61%
CALORIESFROMFAT
RecipeBonusForextraproteinand to stretch thedip, stir in1cupofcookedanddrainedpinto,kidney,orblackbeans.
BlackBeanHummus
MAKES3CUPS
1cupchickpeas,cookedanddrained
⅛cuptahini
2teaspoonsfinelymincedgarlic(4cloves)
1tablespoonlemonjuice
½cupwater
1teaspooncumin
2teaspoonssalt
1tablespoonfinelymincedparsley
¼cupextra-virginoliveoil
½teaspoonhotsauce,ortotaste
1cupcookedanddrainedblackturtlebeans
A twist on classic hummus, this dip proudly shows off the glossy
blackbeautiescalledturtlebeans.Trytoleavethemfairlychunky
whenincorporatingthemintothedip.Thecombinationofthetwo
legumes—turtle beans and chickpeas (or garbanzos)—produces a
nuttyflavorandbewitchingpresentation.Chickpeasareastapleof
manyculturesandusuallyendupinsoups,stews,andsalads.Here
theyprovideacreamybackgroundforthisunusualdip.Thismakes
anicesandwichspreadforachickenorveggiewrap.
lace the chickpeas, tahini, garlic, lemon juice, water, cumin, salt,parsley, oliveoil, andhot sauce in thebowlof a foodprocessor fitted
Pwith a metal blade. Pulse until the mixture is well blended but still
slightlycoarse.Addtheturtlebeans,andpulseuntilthebeansarecombinedbutstillcoarse.
PER¼-CUPSERVING:CALORIES50;CALORIESFROMFAT30;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE 4 G; TOTAL FAT 3.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 180 MG; 60%
CALORIESFROMFAT
Variation:Try addinga littleminced cilantro and fresh sweet corn foranother variation.Or give homemade pizza an unusual twist by usingcreamy hummus instead of marinara sauce. The hummus flavorconcentrateswhenbakedandformsaboldflavoredbaseforvegetables.You don’t even need cheese, because of the richness provided by thetahini.
RedPepperHummus
MAKES3CUPS
1cupcookedchickpeas
⅛cuptahini
1tablespoonlemonjuice
3clovesgarlic,minced(1½teaspoons)
1cupjarredroastedredpeppers,welldrained
4sprigsfreshbasil
1½teaspoonsdriedItalianherbs
1tablespoontomatopaste
1teaspoonpaprika
¼cupplus2tablespoonsbalsamicvinegar
1teaspoonsalt
¼teaspoonhotsauce
¼cupextra-virginoliveoil
MIDDLEEastmeetsTuscanyinthiscross-culturalappetizermadewith
sweet roast peppers and tart balsamic vinegar. Although
unorthodox, the combination of these two ethnic flavor
backgrounds blends very well. The intense smoky flavor of roast
peppersistamedbytheagedbalsamicvinegar.
This sublime dip makes an incredible sandwich spread with
grilled vegetables, and is also a colorful and suitable
accompanimentforfalafel.
Place the chickpeas, tahini, lemon juice, garlic, roasted peppers, basil,
Italian herbs, tomato paste, paprika, vinegar, salt, hot sauce, andoliveoil in thebowlofa foodprocessorbowl fittedwithametalblade,andpureeuntil smooth.Thisdipcanbestored forup to4
daysintherefrigerator.
PER¼CUPSERVING:CALORIES80;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT5;PROTEIN2G;
CARBOHYDRATE6G;TOTALFAT6G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM260MG;75%CALORIES
FROMFAT
Tip from theTeam: To remove the smell of garlic from your fingers, rub yourfingersonastainless-steelspoonunderrunningwater.
P
RaspberryVinaigrette
MAKES3½CUPS
1pintraspberriesorstrawberries(2cups)
2mediumshallots,chopped
¼cupDijonmustard
¾cupextra-virginoliveoil
⅓cupraspberryvinegar
Saltandfreshlygroundpeppertotaste
THISvibrantpinkdressingisnotonlythebaseforourWildRicewith
PecansandCranberriesbut isalsowelcomeoveranygreensalad.
Try tossing itwith rawseasonalvegetables,aswell.Youmayuse
freshorfrozenraspberriesorstrawberriesinthisrecipe.Besureto
defrostfrozenberriesbeforeusing.Thisvinaigrettewillkeepforup
to aweek in the refrigerator. This dressing iswonderful drizzled
overgrilledsalmon,tuna,orchickenbreasts.
lace the raspberries, shallots, andmustard in the bowl of a foodprocessororinablender.Pureefor45seconds,untilsmooth.With
theprocessororblenderrunning,slowlyaddtheoliveoiluntilasmoothemulsionisformed,about30seconds,andthencontinuetopureeforanadditional30seconds.Addthevinegar,andcombinewell.Seasonwithsalt and pepper. If the dressing looks too thick, youmay add a smallamountofwaterorcranberryjuicetothinittothedesiredconsistency.
PER⅛-CUPSERVING:CALORIES80;CALORIESFROMFAT70;CALORIESFROMSATURATEDFAT1;PROTEIN0G;
CARBOHYDRATE2G;TOTALFAT8G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM70MG;87%CALORIES
FROMFAT
WhatKindofOil?
MOST dressings call for aromatic extra-virgin olive oil,whichhas a
fruity flavor and a rich ripe olive bouquet. It has the most
pronouncedoliveflavorbecauseitisfromthefirstpressingofthe
olive. When we are looking for the other dressing or marinade
flavors to come through, we use a neutral canola oil instead.
Grapeseedoilmayalsobesubstitutedinanyrecipe.Remember,if
you’reusing thedressing foragreensalad, toss it in immediately
beforeserving,asgreensaredelicateandwillwiltifthedressingis
addedtooprematurely.
H
KiwiandSatsumaMandarinOrangeDressing
MAKES1½CUPS
1tablespoonoliveoil
½mediumonion,chopped
2clovesgarlic,minced(1teaspoon)
2kiwis,halved,fleshscoopedfromtheirskin
½cupextra-virginoliveoil
2satsumaorclementineoranges,halved
¼cupbalsamicvinegar
Salttotaste
KIWIfruitandsatsumaorangesareattheirpeakseasoninDecember.
Theyareloadedwithnaturalsugarbalancedwiththerightamount
ofacidtomakeatartdressingthatmaybeusedonmaturelettuces
—like hearts of romaine, red oak leaf, or butter lettuce—strong
enoughtoholduptothecreamydressing.
eat the olive oil in a small sauté pan over moderate heat, andsautétheonionandgarlicfor3minutes,untiltenderandlightly
browned.Placetheminthebowlofafoodprocessororinablender.Add the kiwi pulp, and puree for 1minute, until smooth.With the
processor running, gradually add the extra-virgin olive oil to form asmooth and creamy emulsion. Add the juice from the satsuma orclementine oranges and the balsamic vinegar, and combinewell for afewsecondsmore.Seasonwiththesalt.
PER⅛-CUPSERVING:CALORIES60;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT5;PROTEIN0G;
CARBOHYDRATE3G;TOTALFAT5G;SATURATEDFAT0.5G;CHOLESTEROL0MG;SODIUM0MG;83%CALORIES
FROMFAT
C
TropicalHerbDressing
MAKES1CUP
¼cupDijonmustard
½cupextra-virginoliveoil
½cuppineapplejuice
⅛cupcidervinegar
6leavesfreshbasil,chopped
Saltandfreshlygroundpeppertotaste
THIS versatile dressing may be drizzled over salads, tossed with
pasta, or stirred into cooked or raw vegetables. It’s also a great
marinade forpoultry,beef,pork,or lambbecause theenzymes in
the pineapple juice act to tenderize the meat. Try adding a few
spoonfulstocookedwarmredblisspotatoes.
ombinethemustardandoliveoil inthebowlofafoodprocessorandprocessonhighfor1minute,untilsmooth.Addthepineapple
juice, vinegar, basil, and salt and pepper, and process for anotherminute,untilsmoothandcreamy.
PER⅛-CUPSERVING:CALORIES100;CALORIESFROMFAT90;CALORIESFROMSATURATEDFAT10;PROTEIN0G;
CARBOHYDRATE 2 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 135 MG; 90%
CALORIESFROMFAT
Tip from theTeam: Lots of people make vinaigrettes at home-just extra-virginoliveoilandvinegarforsaladdressing.Sometimesit’shardtogettherightbalance.Ifthedressinghastoomuchvinegar,oriftheflavorisjusttooharsh,wesometimessoftenitwithalittlebitofrealmaplesyrup.Itaddsbodyandsweetnessandalsoservesasanemulsifier.
TikkaSaladDressing
MAKES1CUPS
⅛cuplemonzest
½cuplemonjuice
2teaspoonsturmeric
2teaspoonscumin
2teaspoonscoriander
3clovesgarlic,finelyminced(1½teaspoons)
2teaspoonssugar
3tablespoonsgratedorfinelymincedfreshginger(3-inch
piece)
½teaspooncrushedredchiliflakes
2teaspoonssalt
⅛cupchoppedyellowonion
2cupsextra-virginoliveoil
THIS East Indian recipe is both a dressing and a marinade. The
smoothvelvetconsistencycleverlyconcealsabold,pepperyflavor.
Youmayaddateaspoonofgarammasalaforasharperflavor.Try
thisrecipetomarinatechicken,pork,lamb,orfirmchunksoffresh
fish(tunaorsalmon)andthreadonskewers.Youmaysimplypour
TikkaSaladDressingovermixedgreens,cookedwarmvegetables,
or sliced cucumbers. Tikkawill keep for up to twoweeks in the
refrigerator.
Place the lemon zest, lemon juice, turmeric, cumin, coriander, garlic,
sugar,ginger,redchiliflakes,salt,andonioninthebowlofafoodprocessor fitted with a metal blade. Process until well blended.With the processor running, slowly add the olive oil in short
drizzles until the dressing is well blended and has thickened slightly.Refrigerate.
PER⅛-CUPSERVING:CALORIES170;CALORIESFROMFAT170;CALORIESFROMSATURATEDFAT25;PROTEIN0G;
CARBOHYDRATE 2 G; TOTAL FAT 19 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 170 MG; 100%
CALORIESFROMFAT
P
MisoSaladDressing
MAKES3CUPS
½cuproughlychoppedyellowonions
½poundextra-firmtofu,drained
¼cupwhitemiso
½cupcidervinegar
¼cupextra-virginoliveoil
¼cupchoppedparsley
1cupwater
OUR Miso Salad Dressing introduced thousands to this rich and
versatilesoyfoodwithmanyuses.Whitemisoisthemostmildand
sweettastingandhereitblendswithtofutoformthecreamysilken
textureofthisdressing.Thetastebecomessomewhataddictive,and
youwill end up pouring it on steamed vegetables, potatoes, and
pasta,aswell.It’salsogreatforanAsiancoleslawdressingorasa
savorysauceforgrilledsalmon.Thisdressingkeepsforuptofive
days,refrigerated.
lacetheonions,tofu,miso,vinegar,oliveoil,parsley,andwaterinthebowlofafoodprocessorfittedwithametalblade.Processuntil
smoothandcreamy.Refrigerate.
PER⅛-CUPSERVING:CALORIES30;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE1G;TOTALFAT2G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM95MG;67%CALORIES
FROMFAT
P
ItalianHerbVinaigrette
MAKES1½CUPS
1cupextra-virginoliveoil
½cupredwinevinegarorbalsamicvinegar
2sprigsfreshrosemary
2teaspoonsdriedItalianherbs
½teaspoonfreshlygroundpepper
¼teaspooncrushedredchiliflakes
2sprigsparsley
½teaspoonsalt
THISall-purposevinaigrettecomplementsanysaladbutalsoaddsan
aromatic herb flavor to chicken breasts, seafood, tofu slabs, or
pasta.Try iton½-inch-thickseasonalvegetable“steaks”cut from
eggplant, zucchini, or yellow squash. Use a high-quality, fruity
extra-virginoliveoil for this recipe.Youmayadda fewsprigsof
any of your favorite fresh herbs—we like basil, sage, thyme, or
oregano.
lace theoliveoil, vinegar, rosemary leaves, Italianherbs, pepper,red chili flakes, parsley, and salt in the bowl of a foodprocessor
fittedwithametalblade,andprocessforabout30seconds,oruntilwellblended.Ormixtheingredientsinalargebowlwithahandheldmixerorbyhandwithawirewhisk.
PER¼-CUPSERVING:CALORIES150;CALORIESFROMFAT150;CALORIESFROMSATURATEDFAT20;PROTEIN0G;
CARBOHYDRATE 2 G; TOTAL FAT 17 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 75 MG; 100%
CALORIESFROMFAT
Variation:Foranicetomatotwistthatuseslessoil,reduceoliveoilto½cupandvinegar to¼cup.Add1cup tomato juice,andcontinuewiththerecipe.
Tip from theTeam: To easily add fresh herbs to your recipe (without a knife,cuttingboard,andcleanup!),snipfreshherbswithkitchenshearsdirectlyintothedishyouarepreparing.Forbasilorlargerleaves,placeseveralleavesinastack,rollthemup,andthensnip.
P
CreamyFetaandRoastedGarlicDressing
MAKES2½CUPS
1to2wholeheadsroastedgarlic(seeIntroduction)
1cupcrumbledfetacheese
½cupsourcream
½cupricottacheese
½cupcottagecheese
½cupcreamcheese
1teaspoonhotsauce
1tablespoonlemonjuice
Salttotaste
THISthickandcreamyall-purposedressingcanalsobeusedasadip.
Thesweetflavorofroastedgarlicistheperfectmellowingnotefor
thefetacheesebase.Trymixingin½cuppittedandfinelyminced
Kalamataolives,formoreofanauthenticMediterraneantaste.This
dressingbenefits fromabitofaging,as thepungent fetamellows
alongsidethecreamyricotta.Thelemoninthisdressingmakesita
perfectcomplementtofalafelstuffedintopitabread.
lace the roasted garlic, feta cheese, sour cream, ricotta cheese,cottage cheese, cream cheese, hot sauce, lemon juice, and salt in
thebowlof a foodprocessor fittedwithametalblade.Pulseuntil thedressingissmoothbutstillalittlecoarse.Refrigerateanduseasadiporsauceforvegetables.
PER⅛-CUPSERVING:CALORIES120;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT60;PROTEIN5G;
CARBOHYDRATE4G;TOTALFAT9G;SATURATEDFAT6G;CHOLESTEROL30MG;SODIUM250MG;67%CALORIES
FROMFAT
C
FetaDillDressing
MAKES1½CUPS
1cupyogurt
3tablespoonsfinelycrumbledfetacheese
1tablespoonlemonjuice
1tablespoonmincedfreshdill
1teaspoonslemonpepper
RICH and tangy feta cheese was traditionally made with goats or
sheep’smilkthroughoutGreece,thebirthplaceofthisversatileand
piquantcheese.Today,becauseofcommercialproduction,muchof
it ismadewith cow’smilk. It continues tobe a great addition to
salads.Our dressingmarries fresh fragrant dill and feta, a classic
combination.Thissimpledressinghasapureflavorandcouldn’tbe
easiertoprepare.
Useasadressingforsalads,adipforrawveggies,orasaucefor
steamed vegetables. This is also a savory sauce for cold poached
salmon.
ombinetheyogurt,fetacheese,lemonjuice,dill,andlemonpepperinalargebowl.Refrigerate.
PER⅛-CUP SERVING: CALORIES 20; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;
CARBOHYDRATE3G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM35MG;0%CALORIES
FROMFAT
P
ButtermilkRanchDressing
MAKES3½CUPS
1½cupsbuttermilk
2cupsplainyogurt
½cuproastedgarlic(seeIntroduction)
1teaspoonlemonpepper
2teaspoonssalt
2teaspoonsceleryseed
1teaspoonsugar
2tablespoonsfinelymincedparsley
SIMPLE and full-flavored, this dressing balances sweet caramelized
garlicwiththepleasingtartflavorofbuttermilk.Trythisdressing
oversaladgreensormixedintoabowlofslicedcucumberandred
onion.Thisisagreatalternativetotraditionaloil-baseddressings.
You may also marinate vegetable skewers in this ranch dressing
andgrillthem.Mostpeoplearesurprisedtolearnthatcreamy,rich
buttermilkhasonlya2percentfatcontent.
uréethebuttermilk,yogurt,garlic,lemonpepper,salt,celeryseed,sugar,andparsleyinablenderorinthebowlofafoodprocessor
fittedwithametalblade.Forbestflavor,refrigerateforatleast1hourbeforeserving.Youmayalsouseahandheldimmersionblendertomixthedressing.
PER⅛-CUP SERVING: CALORIES 25; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 2G;
CARBOHYDRATE4G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM130MG;0%CALORIES
FROMFAT
TipfromtheTeam: Ifyoudon’thavebuttermilkonhand,youcansubstitutebyadding1teaspoonlemonjuiceor1teaspoonvinegarto1cupmilk.
P
DecoPinkBeetDressing
MAKES3CUPS
2cupsshreddedpeeledrawbeets
1cuproughlychoppedyellowonions
½cuphoney
2clovesgarlic,minced(1teaspoon)
⅛cupcidervinegar
1cupmayonnaise
THE first timeyouglimpsethisdressing, thetitlewillmakeperfect
sense.Thisvividcrimson-coloredbeetdressinglightsupanysalad
withasweetandtartflavor.DrizzleDecodressingoverfieldgreens
and add the crunch of rye or pumpernickel croutons. Although
beetshavethehighestsugarcontentofanyvegetable,theyarelow
incalories.
lacethebeets,onions,honey,garlic,cidervinegar,andmayonnaisein the bowl of a food processor fittedwith ametal blade. Puree
untilthemixtureissmooth.
PER⅛-CUPSERVING:CALORIES45;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT5;PROTEIN0G;
CARBOHYDRATE 6 G; TOTAL FAT 2.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0 MG; SODIUM 65 MG; 55%
CALORIESFROMFAT
B
EnlightenedCaesarDressing
MAKES3CUPS
1cupbuttermilk
¾cupgratedParmesancheese
1tablespoonfinelymincedgarlic(6cloves)
1cupmayonnaise
¼cupplainyogurt
1teaspoonfreshlygroundwhitepepper
THIS isagreatsaladdressing—thekindthatsticks toevery inchof
greens. After chilling in the refrigerator for a few hours, the
mixturewillbethickenoughtouseasadramaticcoldcontrasting
sauceforhotvegetablesorasatoppingforbakedpotatoes.
lendthebuttermilk,Parmesancheese,garlic,mayonnaise,yogurt,andwhitepepper together in a largebowl.Refrigerateuntilwell
chilled.
PER⅛-CUPSERVING:CALORIES60;CALORIESFROMFAT45;CALORIESFROMSATURATEDFAT15;PROTEIN2G;
CARBOHYDRATE 2 G; TOTAL FAT 5 G; SATURATED FAT 1.5 G; CHOLESTEROL 5 MG; SODIUM 160 MG; 75%
CALORIESFROMFAT
RoastedSesame-HoneyDressing
MAKES2½CUPS
⅛cuptamari
¼cupwater
4clovesgarlic,minced(2teaspoons)
⅛cupgratedfreshginger(2-inchpiece)
1cupcannedpineapplejuice
⅛cupteriyakisauce
2teaspoonstoastedsesameoil
¼cupwhitesesameseeds
¼cupcidervinegar
3tablespoonshoney
½teaspoonSzechwansauce
THIS isoneofour favoriteall-purposemarinadesanddressings. It’s
extremely versatile in the kitchen. When tossed in a salad,
especially with shredded cabbage or any seasonal vegetable, it
creates vibrant flavor harmony. As a marinade for poultry, beef,
tofu, eggplant slices, and tempeh, it provides a simple way to
preparegrilledorbroiledmaindishes. Italsogiveschickenwings
newmeaningusedaseitheramarinadeoradip.Youmayuseany
bottledteriyakiorSzechwansauceforthisrecipe.
lace the tamari, water, garlic, ginger, pineapple juice, teriyaki sauce,sesameoil,sesameseeds,cidervinegar,honey,andSzechwansauceina
Plarge bowl, and mix well. You may also use a handheld immersion
blenderforasmoother,creamierversion.
PER⅛-CUPSERVING:CALORIES35;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN
1G;CARBOHYDRATE5G;TOTALFAT1.5G; SATURATEDFAT0G;CHOLESTEROL0MG; SODIUM180MG;28%
CALORIESFROMFAT
TipfromtheTeam:Alittleoilinyourmeasuringspoonorcupwillkeephoneyormolassesfromsticking,someasureyouroilfirst.
SpicyMexicanMarinade
MAKES4CUPS
⅛cupoliveoil
1teaspoondarkchilipowder
1teaspooncumin
2teaspoonsdriedoregano
2teaspoonspaprika
¼teaspooncrushedredchiliflakes
2clovesgarlic,finelyminced(1teaspoon)
½smallyellowonion,chopped
¼cupseeded,finelychoppedAnaheimpeppers
⅛cupchoppedfreshcilantro
⅛cuplimejuice
1½cupstomatojuice
3tablespoonstomatopaste
½cupwater
Afavoriteflexiblemarinadethatservesasadressing,aswell.Chili
peppers, cumin, and cilantro blend together with the pleasant
acidity of tomatoes. Use it to marinate beef, poultry, pork, and
lamb, or for a vegetarian entrée it works terrifically with sliced
tofu,tempeh,seitan,andanyseasonalvegetable.Youwillbeginto
noticeaspicyflavorwhenyouleaveingredientssoakingforatleast
onehour,butit’sbesttomarinateovernightforittoreallykickin.
P
Trygrilling someof the items suggestedaboveand servingwarm
overaCaesarsalad.
lace the olive oil in a sauce pot. Add the chili powder, cumin,oregano,paprika,andredchiliflakes.Sautéfor5minutes,stirring
frequently; then immediately remove themarinade from theheat, andallowittocool.Placethegarlic,onion,Anaheimpeppers,cilantro,limejuice, tomato juice, tomato paste, and water in the bowl of a foodprocessorfittedwithametalblade,andaddtheflavoredoliveoil.Blenduntilsmooth.
PER⅛-CUP SERVING: CALORIES 0; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 0 G;
CARBOHYDRATE0G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM0MG;0%CALORIES
FROMFAT
AWordAboutUsingMarinadesMANYofourmarinadescan
beusedtoflavormeat,poultry,seafood,andothersourcesofproteinbeforecooking.Generallyspeaking,thelongerfoodmarinates,themoreflavorwillpermeatetheingredient,producingmoretaste.Theonlyexceptioniswhenmarinatingdelicateseafood,whichactually“cooks”withtheadditionofanyacid,suchasvinegarorcitrusjuice.Seafoodshouldbemarinatedforonly20to30minutestoflavorbeforeitiscookedbyanyofyourfavoritemethods.Marinatingingredientshasasidebenefitoftenderizingthem.
Red meat, poultry, and tofu, as well as tempeh or vegetable
steakscutfromheartyvegetableslikeeggplant,squash,andonions,
benefit from marination before cooking. If you are marinating
ingredients,letthemsitinthemarinadeinacovereddishorsealed
plasticbagintherefrigeratorforatleast2hourssotheflavorcan
begin to do its job. Most often, overnight marination in the
refrigerator is best for optimum flavor.Make sure to discard any
marinade that has been in contact with raw meat, poultry, or
seafood, as it may contain bacteria. You may also boil extra
marinadeifyouwishtoserveitwiththecookeddish.
Thefollowingdressingsalladdwonderfulflavortoyourfavorite
foods. Aftermarinating, youmay grill, bake, steam, or sauté the
marinateditems,producingboldtasteresults.
RoastedSesame-HoneyDressing
FetaDillDressing
ItalianHerbVinaigrette
SpicyMexicanMarinade
TikkaSaladDressing
TropicalHerbDressing
RaspberryVinaigrette
JamaicanJerkSauce
C
JalapeñoCilantroPesto
MAKES3½CUPS
4cupsroughlychoppedfreshcilantro
4cupsspinach,washedandstemmed
2clovesgarlic,minced(1teaspoon)
½cuppecanpieces,toasted
¼cupplus2tablespoonslimejuice
¼cupplus2tablespoonsextra-virginoliveoil
¼cupplus2tablespoonscannedchoppedtomatillos
¼jalapeñopepper,seededandminced
¼cupsourcream
1½teaspoonssalt
1teaspoonfreshlygroundpepper
VIVIDgreencilantroleavesaregrownfromthecorianderplant.They
are very pungent, and they’re used inMexican, Asian, and Latin
cooking.Combinedwithspicyjalapeñopeppers,theymakeavery
flavorful pesto,which goeswellwith anyMexican orAsian dish.
This pestomay also beused as a sandwich spreador topping for
pizzaorquesadillas.
ombine the cilantro, spinach, garlic, pecans, lime juice, olive oil,tomatillos,andjalapeñopepperinthebowlofafoodprocessoror
inablender,andpureefor1to2minutes,untilwellcombined.Addthesourcream,salt,andpepperandblendfor30secondsmore,
untilsmooth.Thispestomaybemadeupto2dayspriortoserving.
PER¼-CUPSERVING:CALORIES110;CALORIESFROMFAT100;CALORIESFROMSATURATEDFAT15;PROTEIN1G;
CARBOHYDRATE3G;TOTALFAT11G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM180MG;91%CALORIES
FROMFAT
P
Cran-AppleRaspberryChutney
MAKES6CUPS
1poundfreshcranberries,finelychopped
2tartgreenapples,peeled,cored,andfinelychopped
1cupsugar
½cupapricotpreserves
1(10-ounce)packagefrozenraspberries,thawedanddrained
well
1teaspoonlemonjuice
½teaspoonchoppedfreshmint
FLAVORS of tart cranberries and apples mixed with sweet apricot
preserves make this chutney a great all-purpose condiment for
pork,lamb,poultry,orbeef.Raspberriesgiveitabrightrubycolor
thataddsinteresttoanydinnertable.
lace the cranberries, apples, sugar, apricot preserves, raspberries,and lemon juice inamediummixingbowl.Blendwell, andchill.
Foldinthemint,andserve.
PER½-CUPSERVING:CALORIES150;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN0G;
CARBOHYDRATE39G;TOTALFAT40G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM5MG;0%CALORIES
FROMFAT
I
OnionChutney
MAKES1CUP
2teaspoonsoliveoil
1mediumredonion,minced
½greenpepper,minced
⅛cupplus2tablespoonsketchup
½teaspoonhotpeppersauce
¼cupwhitewinevinegar
1teaspoonpaprika
Pinchofcayennepepper
THISisauniversalcondimentwithsweet,sour,andspicydepth.It’s
at home on any dish and can be used as a sandwich topping, as
well.
namediumskillet,heattheoliveoilandsautétheonionandgreenpepper until the onion is translucent. Add the ketchup, hot pepper
sauce,vinegar,paprika,andcayennepepper;cookfor30secondsmore.Combinealltheingredientswell;chill.
PER¼-CUPSERVING:CALORIES40;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE 10 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 190 MG; 38%
CALORIESFROMFAT
B
Tomatillo-ChipotleSalsa
MAKES4CUPS
1poundtomatillos,chopped
2poblanochilies,seededandchopped
1smallyellowonion,chopped
1clovegarlic,minced(½teaspoon)
2chipotlechiliesinadobo,chopped
½cupmincedfreshcilantro
1teaspoonsalt
USE this salsa for serving with tamales, for dipping chips, or for
servingwithgrilledpoultry,pork,ortofu.It’salsoagreataddition
toquesadillas.
lendthetomatillos,poblanochilies,onion,garlic,chipotlechilies,cilantro,andsalttogetherinalargemixingbowl.
PER¼-CUP SERVING: CALORIES 25; CALORIES FROMFAT5; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;
CARBOHYDRATE 5 G; TOTAL FAT 0.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 180 MG; 20%
CALORIESFROMFAT
I
PicodeGallo
MAKES2CUPS
2largetomatoes,diced
1smallredonion,minced
1scallion,verythinlysliced
1serranopepper,seededandminced
⅛cuplimejuice
⅛cupchoppedfreshcilantro
Saltandfreshlygroundpepper
PICO deGallomeans “roostersbeak.” It’s reallya salsa that canbe
madewithanyingredient.Theoddnamecamefromthefact that
salsawasonceeatenwiththethumbandfinger,whichresembleda
rooster’sbeak.It’sdeliciouswithanygrilledmeat,poultry,seafood,
ortofu.
n a medium bowl, combine the tomatoes, onion, scallion, serranopepper,limejuice,cilantro,andsaltandpepper.Youmaymakethis
salsaadaypriortousing.Freshpicoisbestwhenusedwithin2days.
PER½-CUP SERVING: CALORIES 30; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;
CARBOHYDRATE7G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM20MG;0%CALORIES
FROMFAT
I
CucumberRaita
MAKES2½CUPS
2cupsplainyogurt
½smallredonion,minced
½smallcucumber,peeled,seeded,andminced
½mediumtomato,seededandminced
½serranopepper,seededandminced
⅛cupmincedfreshmint
1tablespoonmincedfreshcilantro
1clovegarlic,minced(½teaspoon)
Pinchofcayennepepper
¼teaspooncumin
½teaspoonturmeric
¼teaspoonfreshlygroundpepper
⅛teaspoonsalt
1teaspoonlemonjuice
INaway,raitawasoneofthefirstdesignerfoods.Coolingyogurt,
cucumber, andmint quell heat from even themost fiery chili. In
somecountriesitisevenusedasachaserfollowingshotsofvodka.
nalargemixingbowl,combinetheyogurt,onion,cucumber,tomato,serrano pepper, mint, cilantro, garlic, cayenne pepper, cumin,
turmeric,groundpepper,salt,andlemonjuiceandblendwell.Preparetheraitaatleast30minutesaheadoftimetoallowitsflavorstomeld.
PER¼-CUPSERVING:CALORIES80;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT10;PROTEIN6G;
CARBOHYDRATE 10 G; TOTAL FAT 1.5 G; SATURATED FAT 1 G; CHOLESTEROL 5 MG; SODIUM 170 MG; 19%
CALORIESFROMFAT
APRICOTASCENSION APPLEBERRYFREEZE CHOCOLATEPEANUTBUTTERTWIST MANGOPASSIONMONTAGE CAPPUCCINOSNAPJUST SQUEEZED VEGETABLE COCKTAIL LICUADO ULTRAREFRESHING TRIPLE CITRUS LIMEADE SOOTHING FRESH GINGERTEA PASSIONPOTION SANGRIA BLOODYMARYCOCKTAILMIX
and smoothies encompass awide collectionofdrinks.Many categoriesfall into this group, ranging from nutritious smoothies and shakes tocalming teas, tonics, and fresh-squeezed juices.We’ve even included afewpartydrinksandpuncheswithwhichyoumayexperiment.The popularity of blended drinks, or smoothies, has dramatically
increasedoverthepastseveralyears.Smoothiesareviewedasaportablepowerfoodthathasitall.Smoothiescomeinanalmostinfinitevarietyof flavors and can act as a base towhich nutritional supplements areadded.Drinkablerecipesaresimpleandquicktoproduceathome.Theonly
special equipment our shakes and fruit drinks require is a blender orfood processor. There are a lot of ingredient options with smoothies.With few exceptions, fruit-based smoothies are best when made withfrozen fruit. It’s the frozen fruit that gives smoothies a creamy, thickconsistencyandsmoothfinish.Smoothiesmakeagreatoutletforthosereallyripebananasorsoftberrieshangingaroundyourkitchenabittoolong.Bananas formthebase formanyfruitdrinks,as theyaddnaturalsweetnessandhelpprovidethevelvetyconsistencyofmanyrecipes.Althoughsmoothiesaresimpletomake,therearesomerulesthatwill
allowyoutomakethebestdrinkspossible.Forexample,thebestwaytoprepare ripebananas forblending isbycutting them into1-inch slicesandfreezingthemonaplateuntilwellfrozen.Thenyoucanlifttheminindividualpiecesfromtheplateandstoretheminacoveredcontainer.Thisallowsyoutoaddthemafewatatimetowhateverrecipeyouaremakingwithouttheirstickingtogetherinabigclump.Berriesshouldbefrozen on a plate, aswell, then transferred to a container. If they arelarge, cut them inhalf before freezing. Somepeopleprefer to sweetenthemwithsugarbeforefreezing.Anysoftfruitsuchasmelons,peaches,plums,orapricotsmaybecutandfrozenforuptothreemonthstouseinsmoothies.Thisisagoodwaytopreserveseasonalfruitstoenjoyallyearround.
Another consideration is which liquids and frozen yogurts to add.Thereisavarietyoffruitnectarsandjuicesavailable,whichrangefromsweet organic apple juice to more exotic selections like litchi juice,tropical fruit mixes, and wild berry combinations. Many of the juicechoicescanbe interchangeable. Ifyouaremakinga tropical smoothie,experimentwithguavanectarinsteadofpapayaorpineapple.Staywiththe overall theme of the drink. You may also substitute nondairybeverages for milk such as soy, rice, oat, or almond milk. Instead ofusingfrozenyogurt,youmayuseanondairyriceorsoyfrozendessert;afruit-basedsorbetwouldalsobegreatasasubstitute.Fresh-squeezed juices are also enjoying a renewed appreciation andarearefreshingandnutritiouswaytostartaday.Youmusthaveajuicerto squeeze fresh vegetable and fruit juices at home. If you make thecommitmenttojuiceregularly,thenajuicerisaworthwhileinvestment.You’llalsofindarestorativeteaandsomepartybeverages—suchasaspicy tomato juice and horseradish-spiked cocktail mix and our UltraRefreshing Triple Citrus Limeade, also suitable for a memorablemargarita.
P
ApricotAscension
SERVES1
1cupapricotjuice
¼cuppapayajuice
½frozenbanana,cutinto1-inch-thickslices
Juiceof1lime
2sprigsfreshminttogarnish
LIME juice cuts this sweet blend of apricot and papaya juice. The
frozenbananaaddsacreamytexturedbase.Tryusingorangejuice
insteadofpapayajuiceforacitrustwist.
lace the apricot juice, papaya juice, banana, and lime juice in ablender,andpureefor30to45seconds,untilsmoothandcreamy.
Garnishwithfreshmintsprigs.
PER12-OUNCESERVING:CALORIES240;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE60G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUMISMG;0%CALORIES
FROMFAT
P
AppleBerryFreeze
SERVES1
4or5largechunksofunpeeledapple(about½apple)
4frozenstrawberries
2pitteddates
¾cupapplejuice
¼cupstrawberryjuice
2strawberries,thinlyslicedtogarnish
YOU may use any firm crisp apple for this shake—Granny Smith,
Gala, Fuji, and Delicious all work well. The dates add sweetness
andhelp form thebodyof thedrink.Try substitutingotherberry
juicesforthestrawberry—evencranberryisgood.
lace the apple, strawberries, and dates along with the apple andstrawberryjuicesinablender,andpureefor30to45seconds,until
smoothandcreamy.Garnishwiththeslicedstrawberries.
PER12-OUNCESERVING:CALORIES230;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN1
G;CARBOHYDRATE57G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM0MG;4%CALORIES
FROMFAT
P
ChocolatePeanutButterTwist
SERVES1
⅛cupchocolateorcarobchips
1tablespoonpeanutbutter
½cupmilk,orsoy,oat,orricemilk
1cupvanillafrozenyogurt
1teaspoonchocolateshavings,or½teaspooncocoapowderto
garnish
SILKYandsinful,thisdreamyconcoctionisaspecialtreat.Youmay
use an equal amount of chocolate syrup instead of the chips;
however, the chips provide little flecks when puréed, which add
charactertothisshake.Youmayalsouseafrozennondairy-based
sorbetfortheyogurt.
lace the chocolate, peanut butter, milk, and frozen yogurt in ablender,andpureefor30to45seconds,untilsmoothandcreamy.
Garnishwithchocolateoverthetop.
PER12-OUNCESERVING:CALORIES580;CALORIESFROMFAT200;CALORIESFROMSATURATEDFAT90;PROTEIN
26G;CARBOHYDRATE75G;TOTALFAT22G;SATURATEDFAT10G;CHOLESTEROL100MG;SODIUM260MG;34%
CALORIESFROMFAT
P
MangoPassionMontage
SERVES1
2ouncesfrozenmangoorpeachslices
3frozenstrawberries,sliced
½cuppassionfruitjuice
½cupcrushedice
2sprigsfreshminttogarnish
PASSIONfruitjuiceisextremelyfragrantandboldflavored.Thesweet
mango pairs well with strawberries and provides much of the
creamyconsistency for thisdrink. Ifyou’re freezingyourowncut
mango for this drink, use only a very ripemango; itwill scream
withintenseflavor.Youmayalsopurchasedicedfrozenmangoor
peaches.
lace the mango, strawberries, fruit juice, and crushed ice in ablenderorinthebowlofafoodprocessor,andpureefor30to45
seconds,untilsmoothandcreamy.Garnishwiththefreshmintsprigs.
PER12-OUNCESERVING:CALORIES130;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE33G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM15MG;0%CALORIES
FROMFAT
P
CappuccinoSnap
SERVES1
2ouncesespresso,chilledoratroomtemperature,regularor
decaf
4icecubes,crushed
⅛teaspooncinnamon
1cupfrozenvanillaorcoffeeyogurt
Sprinkleofgratednutmegtogarnish
FROZENcoffeeissorefreshing.Youcansubstituteafruit-orchocolate-
based sorbet for the frozen yogurt or frozen soy dessert for a
nondairyversion.Ifyoulike,addadollopofwhippedcreamover
thetop.
lace theespresso,crushed ice, cinnamon,andyogurt inablenderandprocess for30 to45 seconds, until smooth.Garnishwith the
gratednutmeg.
PER12-OUNCESERVING:CALORIES320;CALORIESFROMFAT45;CALORIESFROMSATURATEDFAT25;PROTEIN
16G;CARBOHYDRATE53G;TOTALFAT5G;SATURATEDFAT3G;CHOLESTEROL90MG;SODIUM115MG;14%
CALORIESFROMFAT
TipfromtheTeam:Whenyouarepreparingicedcoffee,agreatwaytosweetenitwithoutaddingagrainytextureistopouryourdesiredamountofsugarintoasmallcupandpourasmallamountofhotcoffeeonit,justenoughtomeltthesugar.Pouryourcoldcoffee intoaglass,add the sugarmixture,andadd ice.Presto—sweetcoffeewithout thecrunch.
R
JustSqueezedVegetableCocktail
SERVES1
1smallbeet,peeled
2stalkscelery
6sprigsparsley
3largecarrots
1½-inch-thicksliceunpeeledginger(optional)
SWEET beets and carrots provide incredible flavor and are a
nutritional powerhousewhenmixedwith earthy celery and fresh
parsley.This is averypopular combination.Adda smallpieceof
gingerforaspicynuance.
unthebeet,celery,parsley,carrots,andoptionalgingerthroughajuicer,andserveimmediately.
PER12-OUNCESERVING:CALORIES140;CALORIESFROMFAT5;CALORIESFROMSATURATEDFAT0;PROTEIN4G;
CARBOHYDRATE 33 G; TOTAL FAT 0.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 210 MG; 3%
CALORIESFROMFAT
P
Licuado
SERVES1TO2
12ouncesmilk
1cupfrozenslicedstrawberries
½frozenbanana,cutinchunks
⅛cuplightbrownsugar
½teaspoonvanillaextract
¼cupvanillaicecreamorfrozenyogurt
1tablespoonwhippedcreamtogarnish
Pinchofcinnamontogarnish
LICUADO is a blended fruit shake and a common beverage inmany
Latin American cultures where it is served in small drink stands
with placards that say JUGOS Y LICUADOS. These stands sell everything
from fresh-squeezed carrot juice to creamy tropical fruit-based
shakes.Oursummerfruitlicuadoisrefreshingandrichincalcium
andvitamins.
ourthemilkintoablenderorinthebowlofafoodprocessor.Addthe strawberries, banana, brown sugar, vanilla, and ice cream.
Blend for 45 seconds to 1 minute, until smooth and creamy. Garnishwithadollopofwhippedcreamandasprinkleofcinnamon.
PER11-OUNCESERVING:CALORIES230;CALORIESFROMFAT40;CALORIESFROMSATURATEDFAT25;PROTEIN
10G;CARBOHYDRATE39G;TOTALFAT4.5G;SATURATEDFAT3G;CHOLESTEROL26MG;SODIUM130MG;17%
CALORIESFROMFAT
I
UltraRefreshingTripleCitrusLimeade
SERVES2TO3
Juiceof3limes
Juiceof1orange
Juiceof1lemon
¼to⅓cupmaplesyrup
3cupswater
THEtartflavorofcitrusisslightlytamedbysweetmaplesyrupand
roundedoutwithorange juice,whichmakes thisdrinkrefreshing
andlight.Youmayusesugarifyoupreferasweeterendresult.Try
addingsomecrushedmintleaves.Somefolksliketoaddapinchof
groundcayennepepperwhentheyfeellikehavingawarmingpick-
me-upcocktail;othersuseitasabaseforanall-naturalmargarita
mix.
napitcherorbowl,combinethejuicesfromthelimes,orange,andlemon.Addthemaplesyrupandwater;thenmixwell.Youmaykeep
thelimeadecoveredintherefrigeratorforupto3days.
PER12-OUNCESERVING:CALORIES90;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN0G;
CARBOHYDRATE24G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;0%CALORIES
FROMFAT
P
SoothingFreshGingerTea
SERVES1
2cupscoldwater
¼cupslicedfreshunpeeledginger,washedwell
2driedallspiceberries
1½-inch-longpiececinnamonstick
1tablespoonhoney,ortotaste
Lemonjuicetotaste
THISwarming,soothingtea isspicywiththe intenseflavorof fresh
ginger, allspice, and cinnamon. It’s lightly sweetenedwithhoney,
but feel free to try it with maple syrup. It’s delicious chilled, as
well.
lace the water, ginger, allspice berries, and cinnamon stick in asmallsaucepot,andbringtoaboil.Lowertoasimmer,andcook
gently for 10 minutes. Strain the liquid into a cup, sweeten with thehoney,andaddasqueezeoflemonjuice.
PER12-OUNCESERVING:CALORIES110;CALORIESFROMFAT5;CALORIESFROMSATURATEDFAT0;PROTEIN1G;
CARBOHYDRATE28G;TOTALFAT0.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM25MG;4%CALORIES
FROMFAT
RecipeBonus The aroma from simmering ginger tea is so aromatic and pervasivethatitcanbeusedasapotpourritomakeyourhomesmellliketheholidays.Justdoublethe recipe, leave out the honey and lemon, and simmer slowly until the liquid becomesveryreducedandyourroomisfragrantwithspice.
P
PassionPotion
SERVES1
½banana,sliced
½ripepapaya,seedsremoved,cutintochunks
½cupwatermelonorstrawberryjuice
¼teaspoonwholecloves
⅛teaspooncinnamon
Leavesfrom1sprigfreshmint
THEREhavebeensomehistorical referencesattributed to thiselixir,
regardingthepotentialamorouseffects itmayhaveonthosewho
imbibe the sweet clove-scented nectar. Remember, there are no
guarantees;justenjoyitforwhatitis.
Usefrozenfruitifyoulikeamorefrozen,thickeneddrink.
lacethebanana,papaya,watermelonjuice,cloves,cinnamon,andmint leaves in the bowl of a food processor or in a blender, and
pureefor45seconds,untilsmooth.
PER12-OUNCESERVING:CALORIES150;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT10;PROTEIN2
G;CARBOHYDRATE38G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;7%CALORIES
FROMFAT
Sangria
SERVES8
1(½-liter)bottledryredorwhitewine
1(12-ounce)canfruitjuiceconcentrate
4orangesslicedinhalfandcutinto½-inch-thickslices
3lemonsslicedinhalfandcutinto½-inch-thickslices
3limesslicedinhalfandcutinto½-inch-thickslices
2apples,cored,halved,andcutinto½-inch-thickslices
2pears,cored,halved,andcutinto½-inch-thickslices
1pintstrawberries,stemsremoved,hulled,andthinlysliced
2cupschoppedpineapple
2cupsorangeliqueur,suchastriplesecorcuracao
SANGRIAisafestiveparty-timewinesteepedwithfreshripefruitsand
combinedwithfruitjuices.Prepareitwithredorwhitewine;each
lendsitsownspecialflair.Addinglemonadeconcentratemakesthe
taste tart, which goes well with a dry white wine. Red wine
combineswellwithaconcentratedtropicalfruitjuicemixture.You
mayuseanyfreshfruitsinseason.Eitherway,thissangriaisgood
enoughtobuildtherestofthepartyaround.We’veaddedorange
liqueur,whichimpartsasweetcitruspunch.Youmayleaveitoutif
youwish.
nalargepitcher,combinetheredorwhitewine,fruitjuiceconcentrate,oranges, lemons, limes, apples, pears, strawberries, pineapple, and
Iorange liqueur. Marinate all ingredients together for at least 2 hours(preferably overnight) in the refrigerator. Servewhitewine sangriawellchilledandredwinesangrianottoocold,butwithice.
PER8-OUNCESERVING:CALORIES280;CALORIESFROMFAT5;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE41G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;2%CALORIES
FROMFAT
RecipeBonusIfyoupreferamilderandsomewhatsparklingpunch,addaquartofclubsoda,lemon-limesoda,orgingeralejustbeforeserving.
C
BloodyMaryCocktailMix
SERVES1
12ouncestomatoorvegetablejuice
1teaspoonpreparedwhitehorseradish
1tablespoonlemonjuice
2dashesWorcestershiresauce
⅛teaspoonCajunspices
⅛teaspooncelerysalt
Hotsaucetotaste(optional)
1stalkcelery,8to10incheslong,withleavesattached,to
garnish
Wedgeoflemontogarnish
Amultipurposecocktailthatcanbeenjoyedaloneorasamixer.It’s
equally tastymadewith tomato or vegetable juice, and youmay
even add some fresh-squeezed carrot or celery juice for a stellar
flavorbooster.DependingontheheatoftheCajunspices,youmay
want to add a few drops of your favorite hot sauce. If you’re a
vegetarian,omitthedashesofWorcestershiresauce.
ombinethetomatojuice,horseradish,lemonjuice,Worcestershiresauce, Cajun spices, celery salt, and hot sauce, if desired, in a
shakerorblender,andmixwell.Garnishwithafreshcelerystalkandlemonwedge.
PER12-OUNCESERVING:CALORIES70;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN3G;
CARBOHYDRATE18G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM550MG;0%CALORIES
FROMFAT
RecipeBonus Use this recipe as a flavorful marinade for seafood, including fishsteaks,shrimp,andscallops.Marinatetheseafoodforanhour;thengrillorbroilit.
FLUFFY COTTAGE CHEESE PANCAKES ORANGE GLAZED SWEETPOTATOOVENFRIES TOMATOCLOUDS GINGERALEANDHONEYBRAISED CARROT COINS “EAT WITH YOUR FINGERS” CHINESEVEGETABLEGARDEN THREEDIPSANDASHRIMPSTICK POTATO-CHIP-CRUSTED FISH BITES HAND TO MOUTH CHICKENDRUMSTICKS OLÉTURKEYTACOS ANTSONALOG OPEN-FACEDAPPLETAHINISANDWICH SPARKLINGORANGEGELLEDDESSERTCHOCOLATE EARTH BALLS PEANUT BUTTER PLAY DOUGHWATERMELON SPRITZER WITH FREE-FORM FROZEN FRUITCREATIVELUNCHBOX101
powerful about bringing our kids into the kitchen. Setting up a stepstool,handingthemaspoonorahandfulofpeastoshell,andshowingthemhowingredientsaretransformedintoamealisoneofthegreatestexperiences you can share with your child. When we teach our kidssomethingthatisdeartous,weimpartmorethanjustarecipe.Childrengain much more than simply learning how to make a favorite familycakeorlasagna.Cookingteacheschildrenhowtofollowdirectionsandhow to clean up, and it also gives them responsibility. It also helpschildrenwithhand-to-eyecoordinationandmanualdexterity,aswellascounting andmeasuring skills. Most of all, it’s a great opportunity todevelop teamwork skills and a sense of confidence. We’ve chosen avarietyofsimplerecipes,manyofwhichcanbemadeentirelybykids.Of course, children should always be guided and taught respect forsafetyskillslikecuttingwithaknifeorusingapanoverthehighheatofarangetop.Thischapteralsoincludessomevaluablehealthfullunchboxtips.The
dailyroutineofmakingschoollunchescanbecomeachore,eventhoughyouwantyourkidstoeathealthfully.Weoffereasyrecipesandtipsforhollowingarollandfillingitwithtunaorchickensaladsoitresemblesasavoryjellyrollofsortsormakingaminichef’ssaladwithdressingonthesidetokeepitfreshuntileaten.Getting your children to eat healthfully can feel like a continuous
battle,butiftheyareinvolvedinthepreparationoftheirfood,theywilllikelyfeelasenseofprideandbemoreapttowanttoenjoythefruitsoftheirlabor.
I
FluffyCottageCheesePancakes
SERVES4
1largeegg,lightlybeaten
⅛cupcottagecheese
⅛cupunbleachedall-purposeflour
1½tablespoonssugar
1tablespoonbutter
THESE puffy and light pancakesmake awonderfulway to start the
morning…orend theday.Eat ’emupwithyourchoiceofyogurt,
applesauce,orsourcream.Thisrecipeissoeasythatkidscanmake
thebatterthemselves.Trydustingthepancakeswithcinnamonor
vanillasugar.
namixingbowl, combine theegg, cottagecheese, flour, and sugartogetherwith a fork.Heat a nonstick pan overmoderate heat, and
add the butter.When the butter is hot and begins to sizzle, drop thebatterbytablespoonfulsintothebutteredpan.Youdon’twantthebuttertoturnbrown,asitwillburnbeforethepancakesarecooked.Cookfor3minutes,until lightlybrowned.Flipthepancakes,andbrowntheotherside.
PER SERVING: CALORIES 80; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 20; PROTEIN 3 G;
CARBOHYDRATE 8 G; TOTAL FAT 4.5 G; SATURATED FAT 2.5 G; CHOLESTEROL 60 MG; SODIUM 45 MG; 50%
CALORIESFROMFAT
P
OrangeGlazedSweetPotatoOvenFries
SERVES8
Oliveorcanolaoilforsprayingthepotatoes
2poundsmediumsweetpotatoesoryams,skinon,well
scrubbed,slicedin¼-inch-thickrounds
¼cuporangemarmalade
juiceof½lemon
½teaspoonsalt
Freshlygroundwhitepeppertotaste
SWEETandcrunchy, thesesweetpotato friesare loadedwith flavor.
Use a pastry brush to apply the orange glaze. Try to slice the
potatoesasthinlyasyoucansotheywillgetverycrispy.
reheattheovento450°F.Lightly spray a baking pan with the olive or canola oil, and
arrange the sweet potato slices in rows, not overlapping. Mix themarmaladewiththe lemonjuice,andbrushonthesweetpotatoslices.Seasonwith the salt andpepper, andbake for15 to20minutes, untilcrispyandgoldenbrown.
PER SERVING: CALORIES 160; CALORIES FROM FAT 5; CALORIES FROM SATURATED FAT 0; PROTEIN 2 G;
CARBOHYDRATE 38 G; TOTAL FAT 0.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 130 MG; 3%
CALORIESFROMFAT
P
TornatoClouds
SERVES4
4mediumtomatoes(firm)
1cupgratedMontereyJackorcheddarcheese
¼cupcornmeal
1clovegarlic,minced(½teaspoon)
½teaspoondriedoregano
1largeegg,separated,plus1largeeggwhite
Oliveoilforoilingpan
A golden cheese meringue forms a puffy crown over these juicy,
plumpstuffedtomatoes.Theymaybeservedasasidedishoreasily
turned into a main course by mixing in some flaked tuna. Have
yourkidsuseateaspoontohollowoutthetomatoes.
reheattheovento450°F.Core the tomatoes, cut a thin slice off the top of each, and
remove the pulp and seeds with a small spoon. In a mixing bowl,combinethegratedcheese,cornmeal,garlic,oregano,andtheeggyolk.Blendwell.In a separate stainless-steel mixing bowl, place the two egg whites.
Beatthewhitesuntilthey’refirmwithahandmixerorwirewhisk.Stirathird of the whites into the cheese mixture; then gently fold in theremainderwith a spatula. Spoon about½ cup of themixture into thecenter of each tomato. Lightly oil a baking pan. Place the stuffedtomatoesontheoiledbakingpan,andbakethemforabout15minutes,oruntilpuffedandgolden.Serveimmediately.
PER SERVING: CALORIES 190; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 50; PROTEIN 11 G;
CARBOHYDRATE 12 G; TOTAL FAT 12 G; SATURATED FAT 6 G; CHOLESTEROL 80 MG; SODIUM 290 MG; 53%
CALORIESFROMFAT
RecipeBonusWhen throwing a tea party, cherry tomatoesmay be substituted inplaceofthemediumtomatoesforanexcellenthorsd’oeuvre.Bakefor8to10minutes.
P
GingerAleandHoneyBraisedCarrotCoins
SERVES6
1poundcarrots,cutinto½-inch-thickcoins
1cupgingerale
1teaspoonmincedfreshginger
1tablespoonhoney
1teaspoonorangezest
Juiceof1lemon
Juiceof1orange
Saltandfreshlygroundpeppertotaste
THIS colorful side dish shineswith bright flavor. The concentrated
ginger ale reduces to combine with the natural sweetness of the
carrots and forms a light sauce. Try it with Potato-Chip-Crusted
FishBitesorHandtoMouthChickenDrumsticks.
reheattheovento375°F.Place the carrots, ginger ale, ginger, honey, orange zest, lemon
juice,andorangejuiceinalargeheavy-bottomovenproofsaucepot,andbringtoaboil.Place the uncovered pot in the oven; bake for about 35minutes, or
untiltheliquidreduces,formingasaucearoundthecarrots.Thecarrotsshould be tender but still retain character. Season with the salt andpepper.
PER SERVING: CALORIES 70; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE17G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM35MG;0%CALORIES
FROMFAT
H
“EatwithYourFingers”ChineseVegetableGarden
SERVES4
2teaspoonscanolaorpeanutoil
½cupbroccoliflorets
½cupslicedcarrot(‘½-inch-thickpieces)
½cupslicedcelery(‘½-inch-thickpieces)
½cupsnowpeas,endssnipped
½cupslicedredpepper(½-inch-thickmatchsticks)
½cupwaterchestnuts,sliced
1earfreshcobcorn,cutin1-inch-thickwheels(optional)
2teaspoonstamariorsoysauce
1teaspoonhoney
Squeezeoflemonjuice
HERE’Stheperfectantidoteforkidswhothinkeatingvegetablesisn’t
entertaining. This dish is full of shapes and colors—and yes, kids
can eat thiswith their fingers. Trymixing the cooked vegetables
into noodles or couscous. Youmay also toss in cooked pieces of
chicken,dicedtofu,orshrimp.
eat the canola or peanut oil in a large sauté pan or wok overmoderateheat,andtossinthebroccoli,carrot,celery,snowpeas,
red pepper, water chestnuts, and optional corn wheels, and stirconstantlytopreventburningfor3minutes,untilthevegetablesarefirmbutbegintocook.Add the tamari and honey; continue to cook for a moment longer.
Don’t overcook the vegetables, whichwill keep them slightly crunchyandeasytohold.Squeezethelemonoverall,andserve.
PER SERVING: CALORIES 70; CALORIES FROM FAT 25; CALORIES FROM SATURATED FAT 0; PROTEIN 2 G;
CARBOHYDRATE 12 G; TOTAL FAT 2.5 G; SATURATED FAT 0 G; CHOLESTEROL 0 MG; SODIUM 110 MG; 36%
CALORIESFROMFAT
ThreeDipsandaShrimpStick
SERVES4
TheSpinachDip
2teaspoonsextra-virginoliveoil
½smallonion,chopped
½cupfrozenchoppedspinach,thawed
½cupplainyogurt
Saltandfreshlygroundwhitepeppertotaste
ThePinkDip
⅓cupplainyogurt
1tablespoonmayonnaise
1tablespoonketchup
1teaspoonsweetpaprika
1teaspoonlemonjuice
Dashofhotpeppersauce
TheHoney-DijonDip
1tablespoonDijonmustard
1tablespoonwhole-grainmustard
⅛cuphoney
⅛cupmayonnaise
1teaspoonlemonjuice
TheShrimpMarinade
½tablespoonoliveoil
1teaspoonlemonjuice
1clovegarlic,minced(½teaspoon)
½teaspoondriedoregano
1tablespoonmincedparsley
1poundmediumshrimp(21to25perpound),peeledandtails
lefton
MOSTkidsseemtolikefoodonastick.Usemediumshrimp(21to25
perpound)fortheskewers.Ifyouprefer,servethesemultipurpose
dips with chicken or vegetable sticks. All three dips are very
colorful,andkids(notunlikeadults)enjoythevisualappealofthe
bright pink, green, and yellow combination. Any of the dips are
greatwith raw vegetables, aswell. Theymay bemade two days
priortoservingandwillkeepforuptofivedaysintherefrigerator.
TO PREPARE THE SPINACH DIPHeat theoliveoil inanonstickpanovermediumheat.Addtheonion,andsautéfor3minutes,untilwellbrowned.Donotstirinitially,toaidthebrowningprocess.Addthespinach,andcontinuetocookforafewmoreminutes.Transferthemixturetoabowl,andcoolcompletely.Addtheyogurt,andcombinewell.Seasonwiththesaltandpepper.TOPREPARETHEPINKDIPInabowl,combinetheyogurt,mayonnaise,ketchup,paprika,lemonjuice,andhotpeppersauce.Mixwell,andreserveintherefrigerator.TOPREPARETHEHONEY-DIJONDIPInabowl,combinetheDijonandwhole-grainmustards,honey,mayonnaise,andlemonjuice.Mixwell,andreservein
therefrigerator.TO PREPARE THE SHRIMP MARINADE Combine the olive oil, lemon juice, garlic,oregano,andparsleyinalargebowl.Place4to6shrimponawoodenormetalskewer.Pourthemarinadeovertheskewers,andmarinatefor1hourintherefrigerator.Brushtheskewers with the marinade, and broil or grill over coals for 4 to 6minutesoneachside,untiltheshrimpareopaqueandcookedthrough.
PERSERVINGWITHSPINACHDIP:CALORIES190;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT10;
PROTEIN26G;CARBOHYDRATE6G;TOTALFAT6G;SATURATEDFAT1G;CHOLESTEROL175MG;SODIUM220
MG;31%CALORIESFROMFAT
PER SERVING WITH PINK DIP: CALORIES 170; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 10;
PROTEIN24G;CARBOHYDRATE4G;TOTALFAT5G;SATURATEDFAT1G;CHOLESTEROL175MG;SODIUM260
MG;26%CALORIESFROMFAT
PERSERVINGWITHHONEY-DIJONDIP:CALORIES230;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT
15;PROTEIN24G;CARBOHYDRATE13G;TOTALFAT9G;SATURATEDFAT1.5G;CHOLESTEROL170MG;SODIUM
430MG;35%CALORIESFROMFAT
RecipeBonusCutthebottominchoffamelonorgrapefruit.Placethegrilledshrimpsticksverticallyintothemelonorgrapefruitplacedwiththecutsideflatonaplate.Servewithsmalldishesofthedipsandplentyofnapkins.
P
Potato-Chip-CrustedFishBites
SERVES3
ThePotatoChipCrust1cuppotatochipsortortillachips,crushed
½cupdriedbreadcrumbs
1tablespoonchoppedparsley
TheEggDip¼cupketchup
1tablespoontamariorsoysauce(lowsodium)
1largeegg,lightlybeaten
½poundfirmfishsuchastuna,salmon,cod,orhalibut,cutinto
1-inchcubesorfingers
½cupunbleachedall-purposeflour
Vegetableoroliveoilforsprayingpan
CRUNCHYontheoutside,moistandjuicyontheinside,thesefishbites
willhaveyourkidshookedatfirstbite.Tryusingtortillachipsfor
analternative,andservethefishbiteswithsalsa.Thepotato-chip-
crustedbitesaregreatwhenservedwithPinkDip.
reheattheovento450°F.TOPREPARETHEPOTATOCHIPCRUSTInamediumpanorbowl,combinethe
crushedchips,breadcrumbs,andparsley.TO PREPARE THE EGG DIP Ina smallbowlorpan,mix together theketchup,
tamari,andegg.Dredgethefishcubeslightlyintheflour,shakingoffallexcess.Passthefishpiecesfromtheflourintotheeggdip,andthenlightlypressthefishintothepotatochipmixture,formingacoatingaroundeachpiece.Placethefishpiecesonabakingpanlightlysprayedwiththevegetableoil, andbake for about20minutes, oruntil crispy andgoldenoutsideandcookedthrough.
PER SERVING: CALORIES 410: CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 30; PROTEIN 30 G;
CARBOHYDRATE45G; TOTAL FAT12G; SATURATEDFAT3.5G; CHOLESTEROL115MG; SODIUM740MG; 27%
CALORIESFROMFAT
HandtoMouthChickenDrumsticks
SERVES6
TheMarinade1cupplainyogurt
⅛cupcrunchypeanutbutter,softened(seeNote)
½cupapricotjuice
1tablespoontamariorsoysauce
6chickenlegs,skinremoved
TheCrunchyCrust1½cupscrushedcornflakes
1tablespoonchoppedparsley
½teaspoonsalt
¼teaspoonfreshlygroundwhitepepper
Vegetableoroliveoilforsprayingpan
THESEflavorfuldrumsticksgowellwithOrangeGlazedSweetPotato
Oven Fries. You may marinate the chicken and store it in the
refrigeratorforuptotwodaysbeforebaking.
TOPREPARETHEMARINADECombinetheyogurt,softenedpeanutbutter,apricotjuice,andtamariinabowlorplasticbag.Addthechickenlegstothemarinade,andallowthemtomarinatefor
atleast1hour,orovernightintherefrigerator.
Preheattheovento375°F.TO PREPARE THE CRUNCHY CRUST Combine the corn flakes, parsley, salt, andpepperinabowlorplasticbag.Removethechickenlegsfromthemarinade,andplacethemoneatatimeintothecrustmixture,rollingthemaroundtocoatevenly.Ifusingabag,shakethemaroundtocoat.Placethechickenlegsonasheetpanlightly sprayedwith oil. Bake for about 45minutes, or until they arecrunchyontheoutsideandcookedthrough.Totest fordoneness,stickthe thickestportionof thechicken legwitha smallknifeor skewer. Ifthe juice runs clear, the chicken is cooked. If the juice ispink, cookafewminuteslonger.
NOTE:Tosoftenpeanutbutter,allowittostandatroomtemperatureforabout1hour. For faster results, place thepeanut butter in a cup, andplacefor30secondsinamicrowaveonhigh.
PER SERVING: CALORIES 210; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 20; PROTEIN 26 G;
CARBOHYDRATE 6 G; TOTAL FAT 8 G; SATURATED FAT 2.5 G; CHOLESTEROL 90 MG; SODIUM 310 MG; 38%
CALORIESFROMFAT
OléTurkeyTacos
SERVES4
⅛cupcanolaoroliveoil
1poundgroundturkey
½smallonion,chopped
½greenpepper,chopped
½redpepper,chopped
1clovegarlic,minced(½teaspoon)
1tablespoonchilipowder
1teaspoondriedoregano,or1tablespoonfresh
½teaspooncumin
1tablespoonunsweetenedcocoapowder
1(15-ounce)cankidneybeans,wellrinsedanddrained
8ouncestomatosauce
TURKEY taco filling ismuch lighter than traditional beef. The sweet
onions and garden peppers simmered in this mixture add lots of
flavor.Ifyourkidsarefunnyabouttheseparticularvegetables,you
maymakethisrecipewithjusttheturkey.Agreatwaytothrowa
partyforyourchildrenistomakeafiestathemebashandservethe
tacoswithOrangeCashewRice,broccoli florets, andcarrot sticks
withdip.Teach themabit aboutother cultures through the food
youserve.
Heatthecanolaoroliveoil inanonsticksaucepanlargeenoughtohold
all the ingredients. Add the ground turkey, and sauté for 5minutes, until cooked through. Add the onion, peppers, garlic,chili powder, oregano, cumin, and cocoa powder. Continue to
cookfor3minuteslonger.Drainoffanyfatthathasaccumulatedinthepan.Addthebeansandtomatosauce.Simmerforabout20minutes.Themixtureshouldbeoffillinglikeconsistencyandholduptoatacoshell.You may serve the filling with bowls of shredded lettuce, dicedtomato,gratedcheddarorsoycheese,andsalsa.Supplytacoshells,andeveryonecanfillhisorherown.
PER SERVING: CALORIES 300; CALORIES FROM FAT 110; CALORIES FROM SATURATED FAT 25; PROTEIN 26 G;
CARBOHYDRATE 22 G; TOTAL FAT 13 G; SATURATED FAT 3 G; CHOLESTEROL 90 MG; SODIUM 650 MG; 37%
CALORIESFROMFAT
RecipeBonus For3-bean filling, omit the turkeyanduseamixtureof equalpartskidney,black,andpintobeans.Oryoumaysubstitute1poundofdicedfirmtofufortheturkeyandpreparefollowingthesamedirectionsasabove.
C
AntsonaLog
SERVES8
4stalkscelery,wellwashed
1cuppeanutbutter,creamyorcrunchy
⅓to½poundraisins
KIDSlovetohelpinthekitchen,especiallyifwhatthey’remakingis
something they enjoy eating.This old favorite is better than ever
these days when you can get organic peanut butter, raisins, and
celery.Here’satip:Tryfillingthelogsusingasmallpastrybagor
cake-decoratingbag.AntsonaLogaregreatforkidstosharewith
friends after school or at a party. Try other “insects” such as
craisins,nuts,andsmallpiecesofdriedfruit.
ut the celery into 3-to 4-inch “logs.” An adult should do thiscutting, but it’s good to teach kids how important it is to wash
fruitsandveggiesbeforeeating.Turn the logsover to thekidsand letthemfillthehollowwithpeanutbutter,andthentopwithraisin“ants.”
PER SERVING: CALORIES 250; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 30; PROTEIN 9 G;
CARBOHYDRATE 21 G; TOTAL FAT 16 G; SATURATED FAT 3.5 G; CHOLESTEROL 0 MG; SODIUM 25 MG; 60%
CALORIESFROMFAT
C
Open-FacedAppleTahiniSandwich
SERVES2
1smallapple(anyvariety,peeledorunpeeled)
1teaspoonpeanut,cashew,oralmondbutter
2sliceswholewheatormultigrainbread
1tablespoontahini
1tablespoonhoneyormaplesyruptotaste
⅛teaspooncinnamon
KIDSneverseemtotireofthisclassiceasy-to-makecombination.Try
Gala orGranny Smith apples,which gowellwith the nut butter.
Youmayalsowanttotrycinnamonraisinbread.
ore and cut the apple into approximately ⅛-inch slices. Spreadyourchoiceofnutbutteroneachsliceofthebread.Laytheapple
slices on the bread. Drizzle the tahini on top of the apple slices; thendrizzle the honey. Sprinkle the cinnamon on top. Put the slices into atoasteroven,andtoastonhigh.Youmayneedtotoasttwice—watchthebreadtopreventburning.
PER SERVING: CALORIES 190; CALORIES FROM FAT 60; CALORIES FROM SATURATED FAT 10; PROTEIN 5 G;
CARBOHYDRATE31G;TOTALFAT7G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM150MG;31%CALORIES
FROMFAT
S
SparklingOrangeGelledDessert
SERVES8
2envelopesunflavoredgelatin(⅛cup)
¼cupcoldwater
½cupsplus½cuporangejuice
⅛cupsugar
2cupsgingerale
4oranges,peeledanddiced
8strawberries,hulledandsliced,plusmoretogarnish
8sprigsfreshminttogarnish
GELATINmoldshavebeenaroundforalongtime.Ourversionismade
with honest, natural ingredients and doesn’t need to glow in the
darktobesatisfying.Useanyofyourkids’favoriteseasonalfruits.
Try making this on a small dinner plate and have your children
makefaceswiththecutfruitbeforechillingthedessert.
prinklethegelatinoverthecoldwaterinasaucepan.Letitsoftenfor5minutes;thenheatitgentlyuntilthegelatindissolves.Addthe
½cuporangejuiceandthesugar.Warmgentlyuntilthesugardissolves.Do not overheat. Place the remaining 1½ cups orange juice with thegingeraleinalargebowl,andwhiskinthegelatinmixture.Dividetheorangesandberriesamong8smallservingbowlsorglasses.
Spoon½cupgelatinmixtureintoeachbowlorglass.Allowthedesserttosetintherefrigeratorforafewhours.Garnishwithextraberriesandfreshmint.
PER SERVING: CALORIES 260; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 3 G;
CARBOHYDRATE65G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM5MG;0%CALORIES
FROMFAT
B
ChocolateEarthBalls
SERVES4
1cuppeanutbutter
½cupcloverororangeblossomhoney
2teaspoonscarobpowderorunsweetenedcocoapowder
½cupraisins
¾cupunsweetenedshreddedcoconut,divided
½cupchocolatechips
⅛cupsesameseeds
⅛cupfinelychoppednuts(walnutsorpecansworkbest)
THISeasyno-bakerecipemakesasweetandhealthfultreatforafter
school or in a lunch box. These rich morsels are like chocolate
trufflesforchildren.Theyoffer lotsofmouthappealbecausethey
arechewy,crunchy,andsmoothallatthesametime.Kidscanhelp
makethemanddecoratewithraisinsandnutstocreatetheirown
planet!
eforemeasuringthepeanutbutter,stir itupwell.Mixthepeanutbutter, honey, and carobpowderuntilwell combined. Stir in the
raisins and only ⅛ cup of the coconut. Stir in the chocolate chips.Refrigeratefor1to2hours.Place the remainingcoconut, sesame seeds,andnuts into3 separate
bowls.Usingaspoon,scoopsmallheapsofthepeanutmixturefromthebowl;thenrollinto1¼-inchballs.Rollingiseasierifyouformaroughball, roll in thecoconut,and thencontinue rolling intoamoreperfectshape.Rolleachfinishedballinmoreofthecoconutandinthesesame
seedsandchoppednuts.Arrangetheballsonaplate,coverlooselywithplasticwrap,andrefrigerateforatleast30minutes.
PER SERVING: CALORIES 790; CALORIES FROM FAT 480; CALORIES FROM SATURATED FAT 140; PROTEIN 23 G;
CARBOHYDRATE 68 G; TOTAL FAT 53 G; SATURATED FAT 15 G; CHOLESTEROL 5 MG; SODIUM 55 MG; 61%
CALORIESFROMFAT
M
PeanutButterPlayDough
SERVES6
1cuppeanutbutter,creamyorcrunchy
½cuphoney
¾to1cuppowderedsoymilkorpowderedmilk
TRYthisonpickyeatersorjustforthefunofit.It’slikecombining
arts and crafts with snack time, and you and your children will
enjoytheresults.Playwithit,shapeit,andtheneatit!
ix thepeanutbutterandhoney inamixingbowl.Although it’snot necessary, if you heat the mixture in a microwave for 25
secondsfirst,youmayfinditalittleeasiertoshape.GraduallyaddthepowderedmilkandworkitintothepeanutbutterwithaspoonorwirewhiskuntilitreachestheconsistencyofPlay-Doh.Once the peanut buttermixture ismade, youmay roll it into small
shapesorflattenitwitharollingpin,andstampoutcookiecuttershapesandeat.Yourkidswillhavetheirownideas forconstructinganedibleworkofart.
PER SERVING: CALORIES 370; CALORIES FROM FAT 200; CALORIES FROM SATURATED FAT 40; PROTEIN 14 G;
CARBOHYDRATE 36 G; TOTAL FAT 22 G; SATURATED FAT 4.5 G; CHOLESTEROL 0 MG; SODIUM 55 MG; 54%
CALORIESFROMFAT
T
WatermelonSpritzerwithFree-FormFrozenFruit
SERVES8TO10
3(1-inch)slicesseedlesswatermelon,cutacrossasmallwhole
melon
2bottleswatermelonjuice,chilled
½bottlesparklingwater,chilled
THISgreatpartydrinkiseasytomakeandentertainingforthekids.
Honestly, grown-ups will be bobbing for the refreshing frozen
watermelon shapes that float in this sparkling beverage, as well.
Slice watermelon either from a whole small melon or across a
halvedmelonforgreatestsurfacearea.
henightbeforeserving,usecookiecutters tostampoutsomefunshapes from the seedlesswatermelon.Place theseassorted shapes
ofwatermelononaplateinthefreezerovernight.Thefrozenmelonwillactasedibleicecubes.Whenyouarereadytoserve,combinethechilledwatermelonjuiceandsparklingwaterinaclearpunchbowl,anddropinthefrozenwatermelonshapes.Youmayaddotherfrozenfruitssuchasseedlessgrapes,strawberries,raspberries,orblueberries.
PER1½-CUPSERVING:CALORIES80;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN2G;
CARBOHYDRATE19G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM15MG;12%CALORIES
FROMFAT
CreativeLunchBox101
It’sdifficulttobeinspiredeachdaywhenmakingboxlunchesfor
school.Here are some simple tips and creative ideas to help you
beattheboxlunchblues.
Cinnamon raisin pita bread stuffed with cream cheese and
gratedcarrots
Wholewheatbreadwithpeanutbutter,banana,andchopped
dates
ToastedEnglishmuffinorbagelwithadropofmarinarasauce
and melted Swiss, cheddar, or mozzarella cheese (additional
toppingsofyourchoice)
Hollowed red or green pepper stuffedwith tuna salad (don’t
forgetaplasticfork)
Celery stuffed with peanut butter or cream cheese, rolled in
slicedalmonds(apipingbagworkswellforthis)
A hollowed apple filled with a mixture of farmer cheese,
granola,andraisins
Scooped-out dinner rolls filledwith tuna or egg salad—these
resembleasavorystuffedjellyrolldoughnut
Thinlyslicedturkeyorturkeybolognawrappedaroundcheese
sticks,dillpickles,orcarrotsticks
Smallbunchesoffrozengrapes
Cookedpastashapes tossedwithcubesofcheese—trycooked
alphabetnoodlesforaddedfun
Utilize small plastic soufflé cups (available in party stores or
supermarkets)thatholdapproximately2ouncesofsalsa,ranch
dressing,peanutbutter,ortahini.Theycanbesealedwithalid
andare leakproof.Serve thesewithrawvegetableskewersor
sticks,chips,breadrounds,orcrackers.
Leftoverquesadillascutintosmallwedgesmakeagreatlunch
treat.
Frozen juice boxes help cool down your child’s lunch box.
Juicewillnormallybereadytodrinkbylunchtime.
RUM-PAINTED PINEAPPLE ORANGE BUNDT CAKE CHOCOLATEANGEL FOOD CAKE MIXED NUT AND FLAX SEED BAKLAVACINNAMON STREUSEL COFFEE CAKE WITH DRIED BLUEBERRIESTHE NUTCRACKER SWEET CHEESECAKE LABOR OF LOVECHEESECAKE NECTARINE BLUEBERRY JOHNNYCAKE MAPLEBAKEDPEARSORAPPLESWITHROLLEDOATCRUST STRAWBERRYCOBBLER PUMPKINBREADPUDDING LEMONLIMEBARS MAPLEBUTTERSCOTCH MACADAMIA BLONDIES UNBAKED BROWNIESRASPBERRY ESPRESSO POTS DE CRÈME FRAGRANT SPICED FUJIAPPLEPIE PEARBURRITOS SILKENTOFUCHOCOLATEMOUSSEBALSAMICBERRYDESSERTTOPPING
isthemostimportantpartofameal,butnotbecauseourculturehasanincurablesweettooth.Dessertisthelastmorseloffoodinourmouthsattheendofameal. It’sour tastebuds’ finalremembrance. It isalso theareawheremanyofusallowself-indulgence,somethingofarewardforeatingsmartinourdailylives.Ifwemakeintelligentmealchoicesonaregularbasis,wemayrewardourselveswithabitofdecadence.That’snottosaythatalldessertsneedtoberichandsinful.Again, it’saboutchoices and personal taste. A sweet ending can be as light as acinnamon-andorange-spikedPearBurritoorasdevilishasarichcreamcheesecake.Itmayalsobeassimpleasaperfectlyripewedgeofmelon.Most of our desserts are home-style, accessible, and comforting in
character. They include a wide spectrum ranging from fruit-baseddessertsandicecreamtoppingstoold-fashionedlemonbars,brownies,and tart Fuji apple pie. We’ve taken a few favorites like baklava andadded a new twist by using a variety of nuts, not just the traditionalpistachios,andourbakedapplesareencrustedwithacrunchyrolledoatandcinnamoncrust.Whole Foods Market’s shelves feature many varieties of alternative
whole-grain flours, sweeteners, and nondairy beverages that may beincorporatedintoyourdesserts(see“WholeFoodsGlossary”).We’llevenshowyouhow towhipup a rich chocolatemousse from silken tofu…really. That’s why we offer you choices. Some of our recipes aretraditional, and others use products that may not be a part of yourpantry(beforenow,thatis).Onethingisforsure,theyareallbrimmingwithflavor.It’sagood idea tohaveallyour ingredientsmeasured, scooped,and
portionedinfrontofyoubeforeyoubegintocreateyourdessert.Bakinginvolvesmuchmorechemistryandsciencethantheintuitiveprocessofcooking.Also,yourovenmustbepreheatedtoensureaccuratebaking.
Rum-PaintedPineappleOrangeBundtCake
MAKES1(10½-INCH)BUNDTCAKE(SERVES12)
½pound(2sticks)butter,softened
3cupsgranulatedsugar
6largeeggs
3cupsunbleachedall-purposeflour
¼teaspoonbakingsoda
½teaspoonsalt
1cupsourcream
½cupfreshripepineapple,choppedverywell
1teaspoonvanillaextract
2teaspoonsorangeextract
2teaspoonsgratedorangezest
TheRumPaint¼pound(1stick)butter
⅛cupsugar
¼cuprum
LIGHT andmoist, this citrus cake soaks in the syrupy “rum paint,”
whichgivesitatropicalflavor.Youmayuseunsweetenedcanned
crushedpineappleinsteadofthefreshfruitifyouchoose.Onlyuse
Pafreshpineappleifit’sreallyripe.
reheattheovento325°F.Greaseandfloura10WinchBundtcakepan. Ina largebowlwithanelectricmixer,creamthebutterand
sugaruntilthey’relightandfluffy,1to2minutes.Addtheeggs,oneatatime,beatingwellaftereachaddition.In a small bowl, sift the flour, baking soda, and salt together. Inanothersmallbowl,combinethesourcream,pineapple,vanilla,orangeextract,andorangezestuntilwellmixed.Byhand,addsomeofthesourcream mixture to the butter mixture alternately with the sour creammixture, blendingwell after eachaddition,until all the flour and sourcreammixtureshavebeenaddedandthebatteriswellblended.Bake for 1 hour and 10 minutes, until a toothpick inserted in thecentercomesoutclean.Coolforabout1hour.TO PREPARE THE RUM PAINT Inasmallsaucepan,overmediumheat,meltthebutterwith the sugar and rum until the sugar is dissolved. Cook overmedium-high heat for 2 to 3 minutes, until the mixture is slightlysyrupy.With awidepastrybrush, paint themixtureonto all surfaces of thecooledcake,repeatinguntilalltherumpainthasbeenused.
PER SERVING: CALORIES 610; CALORIES FROM FAT 270; CALORIES FROM SATURATED FAT 160; PROTEIN 7 G;
CARBOHYDRATE 77 G; TOTAL FAT 30 G; SATURATED FAT 17 G; CHOLESTEROL 180MG; SODIUM 150MG; 44%
CALORIESFROMFAT
P
ChocolateAngelFoodCake
MAKES1(10-INCH)CAKE(SERVES8)
1plus¼cupgranulatedsugar
1cupunbleachedall-purposeflour
½teaspoonsalt
12largeeggwhites
1tablespoonlemonjuice
1tablespoonvanillaextract
1tablespoongratedorangezest
⅛cuporangeliqueursuchastriplesec(optional)
1(3½-ounce)darkchocolatebar,grated
THISperfectcombinationofdarkchocolateandslightlybitterorange
speaksvibrantlyinthislightandairyangelfoodBundtcake.Serve
aslicedrizzledwithmeltedchocolateandsomefreshorangeslices.
reheattheovento350°F.Siftabout¼cupofthesugarwiththeflourandthesalt.Repeat
twice.Inanotherbowl,onthemedium-highspeedofanelectricmixer,beattheeggwhitesuntil they’re frothy.Addthe lemonjuice,andbeatuntilsoftpeaksform.Graduallysprinkletheremainingcupsugarevenlyovertheeggwhites,¼cupatatime,beatingatmediumspeedfor1to2minutes.Siftsomeoftheflourmixtureoverthewhitesandgentlyfolditin, using a flexible spatula. Add the vanilla and orange zest. If usingliqueur, addnow.Alternately, fold in the remaining flourmixture andthe grated chocolate until well blended, using gentle strokes to avoiddeflatingtheeggwhites.
Carefullypourthebatterintoanungreased1-inchangelfoodorBundtpan.Bakeuntilthecakeislightlybrownedandaknifeinsertednearthecenter comes out clean, 40 to 45minutes. Remove the cake from theoven,andinvertthepanovertheneckofabottletocoolfor30to45minutes. Thiswill hasten the cooling process, as the cake panwill besuspendedinairwithoutrestingonacountertop.Runaknifearoundtheedgesofthepantoloosenandremovethecakefromthepan.
PER SERVING: CALORIES 290; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 25; PROTEIN 7 G;
CARBOHYDRATE 52 G; TOTAL FAT 4 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 200 MG; 14%
CALORIESFROMFAT
Tip fromtheTeam: Here is a general “rule of thumb” for high-altitude baking:Slightlydecrease sugar, increaseoven temperatureby10 to20degrees, slightly increaseliquid,andslightlyincreaseflour.
MixedNutandFlaxSeedBaklava
SERVES15
1cupchoppedcashews
1cupchoppedwalnuts
2cupschoppedpistachios
1cupflaxseeds,whole
¼cupgranulatedsugar
1tablespoonessenceofrosewater(availableinMiddleEastern
grocerystores)
¾plus¼cupmeltedbutter
1(1-pound)packagefrozenphyllodough,thawed
TheSyrup3cupsgranulatedsugar
1½cupswater
⅛cuplemonjuice
TRADITIONALLYmadeexclusivelywithpistachios,avarietyofnutsgives
this baklava an unusual twist and added flavor. Rosewater, a
fragrantliquidextractmadefromrosepetals,addsafloralbouquet.
Youcanmakethebaklavawithoutitifyouwish.Bothwholewheat
orregularphyllodoughmaybeused.
reheat the oven to 300°F. Place the cashews, walnuts, pistachios, andflaxseedsinamediumbowl.Stirinthesugarandrosewateruntilwell
Pcombined.
Brushthebottomofa9x13-inchbakingdishwithabout¼cupof themeltedbutter.Workingwith8 sheetsofphyllodoughata
time, brush each sheet with a thin coating of melted butter, andcarefullystackthesheetsontopofeachotherinthebakingdish.Whenall8sheetsareinthedish,topwithhalfofthenutmixture.Brush8moresheetsofthephyllodoughwiththemeltedbutter,andcarefully top with the remaining nut mixture. Brush the remaining 8sheetsofthephyllodoughandstackoverthenutlayer.Withavery sharpknife, cut thebaklava intodiamondshapes.Wipetheedgesof thepanwithadampcloth tocleanoffanyexcessbutter.Bake for about 1 hour, or until golden brown.Remove from the ovenand cool TO PREPARE THE SYRUP While the baklava is cooling, combine thesugar,water,andlemonjuiceinalargesaucepan.Bringthesyruptoaboil, stirring often; then reduce the heat to medium-low. Cookuncovered,withoutstirring,untilacandythermometerregisters212°to218°F,orwhensyrupdropped fromametal spoondrizzles slowly intothinribbons.Removethepanfromtheheat.Cool.Pourthecooledsyrupevenlyoverthetopofthebaklavauntilallthesyruphasbeenabsorbedbythephyllo.Coolforatleast4hoursbeforeserving.
PER SERVING: CALORIES 560; CALORIES FROM FAT 280; CALORIES FROM SATURATED FAT 90; PROTEIN 8 G;
CARBOHYDRATE 68 G; TOTAL FAT 31 G; SATURATED FAT 10 G; CHOLESTEROL 35 MG; SODIUM 150 MG; 50%
CALORIESFROMFAT
I
CinnamonStreuselCoffeeCakewithDriedBlueberries
SERVES10
1plus½cupgranulatedsugar
1tablespooncinnamon
¼pound(1stick)butter,softened
2largeeggs
1teaspoonvanillaextract
1tablespoonlemonjuice
2cupsunbleachedall-purposeflour
1teaspoonbakingsoda
1teaspoonsalt
½teaspoonbakingpowder
½pintsourcream
1cupdriedblueberriesorotherdriedfruit
LIGHTandwellspicedwitharomaticcinnamon,thiscoffeecakemay
be served at any time of day. Feel free to substitute dried
cranberriesorcherriesfortheblueberries.
nasmallbowl,blendthe½cupsugarwiththecinnamon.Preheattheovento350°F.Buttera9x9x2-inchpan.
Inamediumbowl,creamthebutterwiththeremainingcupofsugarwith an electricmixer until fluffy and light in color, about 2minutes.Blendintheeggs.Addthevanillaandlemonjuice.Inathirdbowl,siftthe flourwith thebakingsoda, salt,andbakingpowder.Byhand,addsomeoftheflourmixturetothebuttermixturealternatelywiththesour
cream, blending well after each addition, until all the flour and sourcreamhavebeenadded.Stirintheblueberries.Pourhalfofthebatterintothepreparedpan.Sprinklewithhalfofthesugar-cinnamonmixture. Pour the remaining batter into the pan, andsprinklewiththeremainingsugar-cinnamonmixture.Bakeforabout35minutes, or until the cake tests done. Test the cake for doneness byinserting a wooden or metal skewer in the center. When the cake isdone,theskewerwillbedrywhenremovedandwon’tshowanysignofwetbatter.Servewarmforthebestflavor.Youmayreheatchilledpiecesofthecakethefollowingdaybyheatingfor30secondsinamicrowave.
PER SERVING: CALORIES 430; CALORIES FROM FAT 140; CALORIES FROM SATURATED FAT 90; PROTEIN 6 G;
CARBOHYDRATE 72 G; TOTAL FAT 16 G; SATURATED FAT 9 G; CHOLESTEROL 80 MG; SODIUM 370 MG; 32%
CALORIESFROMFAT
Tip from theTeam: Applesauce can replace some of the oil or butter in bakedgoods recipes. For example, whenmaking chocolate chip cookies that call for 1 cup ofmeltedbutter,use½cupapplesauceand½cupbutter.Notonly is it a lower-fat,heart-healthyoption,thisisaneasywaytoconvertmanybakingrecipestovegan!
SiftingFlour
BECAUSE baking involves much more chemistry and accuracy in
measurementthananyothercookingprocess,itisessentialthatall
ingredientsbemeasuredcarefully.Onecupofsiftedflourweighs4
ounces, while 1 cup of unsifted flour weighs 5 ounces. This is
anotherreasonwhybakersweighingredientsinsteadofmeasuring
—it’smuchmoreaccurate.
TheNutcrackerSweetCheesecake
MAKES1(9-INCH)CHEESECAKE(SERVES8)
TheCrust6tablespoonsbutter,melted
1½cupscrushedgrahamcrackers
⅛cupalmondextractoralmondliqueur
¼cupsliveredalmonds,toastedandfinelychopped
TheFilling3largeeggs
1½cupssourcream
1teaspoonvanillaextract
⅛cupalmondextractoralmondliqueur
½teaspoonsalt
3(8-ounce)packagescreamcheeseorNeufchätel,softened
¾cupsugar
1cupshreddedunsweetenedcoconut
1cupsemisweetchocolatechips
TheChocolateIcing1½cupssemisweetchocolatechips
⅓cuphalfandhalf
¾cupwholealmonds,toasted
ROASTED nuts, coconut, and chocolate make this a very intense
cheesecake.
TOPREPARETHECRUSTPreheattheovento350°F.Inamediumbowl,blendthebutterwiththegrahamcrackers,almondextract,andchoppedalmonds.Pressontothebottomofa9-inchSpringformpan.Bakethecrustfor10minutes.Removethepanfromtheoven.Reducetheoventemperatureto325°F.TOPREPARETHEFILLINGInamediumbowl,beattheeggswiththesourcream,vanilla, almond extract, and salt. Set aside. In a large bowl, with anelectric mixer, blend the cream cheese with the sugar until wellcombined. Stir in the reserved egg mixture. Stir in the coconut andchocolatechips.Pour the filling into the prepared pan, and bake for 1 hour and 10minutes,untilset.Removefromtheoven,andcoolatroomtemperaturefor45minutes.Placeintherefrigerator,andchillforatleast6hours.TO PREPARE THE CHOCOLATE ICING After the cheesecake has chilled, place thechocolatechipsinasmallbowl.Inasmallsaucepan,heatthehalfandhalfjusttoboiling.Immediatelyremovethesaucepanfromtheheat,andpour the half and half over the chocolate chips. Allow to sit for 1minute,withoutstirring.Stirwithaspoonuntilthechocolateandcreamaresmooth.Frostthetopandsidesofthecheesecakewiththeicing.Decoratethecakewiththetoastedwholealmonds.Refrigerateuntilthechocolatehasset.
PER SERVING: CALORIES 940; CALORIES FROM FAT 520; CALORIES FROM SATURATED FAT 270; PROTEIN 18 G;
CARBOHYDRATE 87 G; TOTAL FAT 58 G; SATURATED FAT 30 G; CHOLESTEROL 170MG; SODIUM 580MG; 55%
CALORIESFROMFAT
I
LaborofLoveCheesecake
MAKES1(9-INCH)CHEESECAKE(SERVES8)
¼pound(1stick)butter,melted
2cupsgrahamcrackercrumbs
1½teaspoonscinnamon
½teaspoongroundnutmeg
4largeeggs,separated
1½cupsplus1cupsourcream
½cupgranulatedsugar
⅔cuppackedlightordarkbrownsugar
½teaspoonsalt
2teaspoonsvanillaextract
3(8-ounce)packagescreamcheese,softened
THIS is one of those creamy, dreamy, velvety cheesecakes. Just a
smallpieceisrichandsatisfying.Serveitwithslicedseasonalfruits
suchasberries,peaches,pears,orkiwi.Youmayalsousereduced-
fatcreamcheeseandsourcreamforthischeesecake.
n a small bowl, blend the melted butter, graham cracker crumbs,cinnamon, and nutmeg untilwell combined. Press themixture into
the bottom and slightly up the sides of a 9-inch Springform pan.Refrigeratethecrustfor1hour.Preheattheovento325°F.Inamediumbowl,beattheeggyolkswith
an electric mixer, until thick. Add 1 cup of the sour cream, half thegranulatedsugar,thebrownsugar,salt,andvanilla,andmixuntilwell
combined. Blend in the cream cheese, one package at a time, untilcreamyandsmooth.Ina separatebowl,beat theeggwhiteswithanelectricmixer,untilfoamy,for1to2minutes.Usingaspoonorspatula,stirtheeggwhitesinto the cream cheese mixture until combined, and pour into theprepared pan. Bake for about 1 hour, or until the cheesecake is set.Removefromtheovenandcoolfor1hour.Refrigerateovernight.Just before serving, blend the remaining granulated sugar and sourcream,andspreadthemoverthetopofthecheesecake.
PER SERVING: CALORIES 650; CALORIES FROM FAT 330; CALORIES FROM SATURATED FAT 190; PROTEIN 17 G;
CARBOHYDRATE 64 G; TOTAL FAT 37 G; SATURATED FAT 22 G; CHOLESTEROL 210MG; SODIUM 660MG; 51%
CALORIESFROMFAT
P
NectarineBlueberryJohnnycake
SERVES8
6cupspittedandslicednectarinesorpeaches(¼-inch-thick
pieces)
1pintblueberriesorblackberries
¼cupsugar,ortotaste
TheCornmealBiscuit
1½cupsunbleachedall-purposeflour
½cupmedium-graincornmeal
3tablespoonssugar
1tablespoonbakingpowder
½teaspoonbakingsoda
1teaspoonsalt
4tablespoons(½stick)coldbutter,cutinto12pieces
1¼to1½cupsheavycreamormilk
JOHNNYCAKESoriginatedbackinthe1700s,longbeforetheonsetofthe
pancake.Theywere traditionallymade fromacorndough,which
was unleavened and cooked on a griddle. Thismodern version is
lighterandfluffierthantheoriginal.Servewarmforthebestflavor.
reheattheovento375°F.Inasmallbowl,tossthefruitwiththesugar.Setaside.
TOPREPARETHECORNMEALBISCUITInthebowlofafoodprocessorfittedwithametal blade place the flour, cornmeal, sugar, baking powder, bakingsoda, and salt. Pulse a few times tomix.Add the butter, andpulse inshort spurts just until there are no butter lumps remaining and themixtureresemblescoarsemeal.Place the cornmealmixture in a largebowl, andwith a large spoonmakeawellinthecenter.Pour1¼cupsoftheheavycreamormilkintothewell.Withafork,mixtheingredientsintothecream,blendingwellbuttakingcarenottoovermix.Ifnecessary,addmorecreamtomoistenthebatter.Place the fruit ina10-inchpiepan.Topwith thecornmealmixture,spreadingthebatteroutevenlytocoverallthefruit.Placethepanonabakingsheet,andbakefor30to45minutes,untilthemixtureisbubblyandthebiscuitisalightgoldenbrown.
PER SERVING: CALORIES 300; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 40; PROTEIN 6 G;
CARBOHYDRATE 54 G; TOTAL FAT 8 G; SATURATED FAT 4 G; CHOLESTEROL 20 MG; SODIUM 620 MG; 23%
CALORIESFROMFAT
TipfromtheTeam:Togetalight,airybiscuit,afteraddingtheliquidingredientshandlethedoughgentlyandaslittleaspossible.Stirintheliquidquicklytomoisten,turnoutthedoughontoaflouredboard,andgathertogether.Gentlypatoutwithyourhandsandcut.Toomuchhandlingwillspoiltheheight!
P
MapleBakedPearsorAppleswithRolledOatCrust
SERVES8
4mediumpearsorapples
1teaspoonlemonjuice
½cupmaplesyrup
¼pound(1stick)plus2tablespoonsbutter,melted
1cuprolledoats
½cupunbleachedall-purposeflour
1cupfirmlypackedbrownsugar
1teaspooncinnamon
NUTRITIOUS, sweet rolled oats combine with brown sugar to form a
crispynuttycrustoverapplesorpears.Youmayusethiscrustover
summerfruits,aswell,followingthesamerecipe.Makesuretouse
only rolledoats thatare the steamed, slightly flattenedwholeoat
groats.Theyarefullofflavorandretainacomfortingtexturethat
cutoatswon’thave.
reheattheovento375°F.Cuttheunpeeledpearsorapplesinhalf,andremoveanddiscard
the seeds and stems. Cut into½-inch-thick slices. Place the fruit in alargebowl,andtosswiththelemonjuice.Placethepearsorapplesina9x12-inchbakingdish.Pourthemaple
syrup and the 2 tablespoons melted butter over the sliced fruit, andgentlymixinwithafork.Inamediumbowl, combine theoats, flour,brownsugar, cinnamon,and remainingmelted butter.Mixwith a fork until crumbly. Sprinkleoverthefruit.Bakeuncoveredfor45minutes,untilthecrustisgoldenbrownandthefruitistender.Servewarmforbestflavor.
PER SERVING: CALORIES 400; CALORIES FROM FAT 140; CALORIES FROM SATURATED FAT 80; PROTEIN 3 G;
CARBOHYDRATE 66 G; TOTAL FAT 15 G; SATURATED FAT 9 G; CHOLESTEROL 40 MG; SODIUM 15 MG; 35%
CALORIESFROMFAT
RecipeBonus At holiday time, give this dish a celebratory flair bymixing 1 (16-ounce)canofwholecranberrysaucetothecutfreshfruitbeforebaking.Ifyoulikenuts,add½cupchoppedpecansorwalnutstotheoatmealcrumbmixturebeforebaking.
StrawberryCobbler
SERVES8
TheDough1¾cupsunbleachedall-purposeflour
1teaspoonsalt
1tablespoonbakingpowder
⅛cupsugar
6tablespoonscoldbutter
¾cupmilk
TheFilling2quartsstrawberries,stemmedandcutinhalf
1cupsugar
⅓cupunbleachedall-purposeflour
1teaspoonsalt
½cupwaterorapplejuice
3tablespoonslemonjuice
⅛cupbrownsugar
2tablespoonsbutter
ALTHOUGHnoonereallyknowsthetrueoriginofthisdessert’sname,
it’s thought to have been created because the rustic crust that
encases fresh seasonal fruit looks like a cobblestone street when
baked.Somecobblersarecrustedwithmoreofabiscuitdough,but
P
ours isabit softer.Cobblerscanbemade indishesofanyshape.
Useoneofyourfavoriteoldceramiccrocksifit’stherightsize.You
may add some spices such as cinnamon, cardamom, nutmeg, or
allspicetothefruit.Vanillaroundsouttheflavorofberries,aswell.
reheattheovento400°F.TO PREPARE THE DOUGH Combine the flour, salt, baking powder, and
sugarinamediumbowl.Cutinthecoldbutterbyhandorinthebowlofa food processor fitted with a metal blade, until the mixture is theconsistencyofcoarsesand.Addthemilk,andprocessjustuntilaballisformed.Refrigeratethedough.TOPREPARETHEFILLINGPlacethestrawberriesinalargebowl.Ina small bowl, combine the sugar, flour, and salt. Slowlywhisk inthe water and lemon juice, and stir into the strawberries. Place themixtureina9x9-inchglassbakingdish.Bakeforabout15minutes,oruntilthefruitbubbles.Stironce.Removefromtheoven.Using your fingers, pinch off pieces of the dough about the size ofhalf-dollarsand¼inchthick.Placethedoughontopofthehotberries,coveringtheentiresurface.Sprinklewiththebrownsugar;dotwiththebutter.Return the cobbler to theoven, andbake for30minutes,untilgoldenbrown.
PER SERVING: CALORIES 400; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 70; PROTEIN 5 G;
CARBOHYDRATE 67 G; TOTAL FAT 13 G; SATURATED FAT 8 G; CHOLESTEROL 35 MG; SODIUM 670 MG; 30%
CALORIESFROMFAT
P
PumpkinBreadPudding
SERVES15
5cupscannedpuréedpumpkin
2largewholeeggsplus2largeeggyolks
3cupshalfandhalf
¼cuppackeddarkbrownsugar
1¼cupsgranulatedsugar
¾teaspooncinnamon
¼teaspoongroundnutmeg
¼teaspooncardamom(optional)
⅛cupwater
¾plus¼cupheavywhippingcream
10cups2-inchcubesofslightlysweetsoftwholewheatbreador
challah
WITH a consistency between a pudding and loaf, this is a dense,
sweet, and spice-filled dessert. Pumpkin bread pudding is
wonderful warm or chilled, and it may be served in a wedge or
squarewithwhippedcream,vanilla,orcinnamonicecream.Sliced
pearstossedinabitoflemonjuiceandorangeliqueurwouldalso
beadelicioustopping.
reheattheovento350°F.Inalargebowl,mixthepumpkinwithalltheeggs,thehalfand
half, brown sugar,¼ cup of the granulated sugar, cinnamon, nutmeg,
andoptionalcardamom.In a small saucepan, combine the water and the remaining 1 cupsugar,andplaceonhighheat.Asthesugarmelts,swirlthepanoftentoensureevenmelting.Donotstirwithaspoon,becauseitwillslowthemeltingprocess and causeunevenbrowning.Cook for 3 to 4minutes,untilthesugarhasadeepcaramelcolor,andremovefromtheheat.Carefully whisk about ¼ cup of the heavy cream into the caramel,stirringuntilwellcombined.Whiskintheremainingcream.Pourthecaramelmixtureintoa2½-quartoblongcasseroledish.Addhalf the bread cubes on top of the caramel. Pour in half the pumpkinmixture.Topwiththeremainingbreadandthentheremainingpumpkinmixture,makingsuretosoakallthebread.Allowtositfor30minutes.Bakeintheovenfor30to45minutes,untilset.
PER SERVING: CALORIES 320; CALORIES FROM FAT 120; CALORIES FROM SATURATED FAT 70; PROTEIN 7 G;
CARBOHYDRATE 43 G; TOTAL FAT 14 G; SATURATED FAT 8 G; CHOLESTEROL 95 MG; SODIUM 170 MG; 37%
CALORIESFROMFAT
RecipeBonus Don’t care for pumpkin? Try substituting cooked hubbard or acornsquash for the pumpkin in this recipe. If you don’t feel like cooking the squash, it’snormallyavailableprecookedinthefrozenfoodsectionofthegrocerystore.
P
LemonLimeBars
MAKES18BARS
2cupsunbleachedall-purposeflour,sifted,plus¼cup
½cuppowderedsugar
½pound(2sticks)butter
4largeeggs,beaten
2cupsgranulatedsugar
3tablespoonslemonjuice
3tablespoonslimejuice
1teaspoongratedlemonzest
1teaspoongratedlimezest
1teaspoonbakingpowder
Powderedsugarfordusting
WHENwefirstputoutthecall forfavoritedesserts,severalversions
ofold-fashionedlemonbarsarrived.Weselectedafew,spunthem
together,andcameupwiththebestoflemonandlimeinonebar.
Thesebarsaretartandsatisfying.
reheattheovento350°F.Siftthe2cupssiftedflourandpowderedsugar together. Cut the butter into the flour and sugar until the
mixturelookslikecoarsemeal.Pressintoa13x9x2-inchpan.Bakeforabout 20minutes, or until lightly browned.Remove the pan from theoven.In amedium bowl, beat the eggs, granulated sugar, and lemon and
limejuicesandzestsfor1to2minutes,untilfrothy.Sifttheremaining
¼cupflourandbakingpowdertogether,andstiritintotheeggmixture.Pouroverthebakedcrust.Bakefor20to25minutes,untilset.Removefromtheoven,andallowittocool.Sifttheadditionalpowderedsugaroverthetop,andcutthelemon-limedessertintosquares.
PER SERVING: CALORIES 260; CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 60; PROTEIN 3 G;
CARBOHYDRATE 38 G; TOTAL FAT 11 G; SATURATED FAT 7 G; CHOLESTEROL 75 MG; SODIUM 45 MG; 38%
CALORIESFROMFAT
TipfromtheTeam:Tokeepyourhomemadecookiesmoist,tearbreadslices(anykind) in quarters and lay them on top of your cookies in an airtight container(approximately3slicesperdozen).Thebreadwillsoakuptheairandbecomeextremelyhard,andthecookieswillbecomeultimatelymoist.
P
MapleButterscotchMacadamiaBlondies
MAKES12
¾cupchoppedmacadamianuts
1½cupsunbleachedall-purposeflour
1teaspoonbakingpowder
½teaspoonsalt
1½sticksbutter,softened
1cuppackedlightbrownsugar
⅔cupgranulatedsugar
2largeeggs
1½teaspoonsmapleextract
1½cupsbutterscotchchips
THINKof theseasakinder,gentlerbrownie.Macadamianutsareso
butteryandrich,theymakeaperfectpartnertothecreamyflavor
ofbutterscotch.Youwon’tmisschocolateinthisversion.
reheat the oven to350°F. Place themacadamianuts on a bakingsheet,androastthemuntiltheyarenicelytoasted,4to6minutes.
Removethemfromtheoven.Grease a 9-inch square cake pan. In amedium bowl, stir the flour,
bakingpowder,andsaltwithaforktoblend.Inanotherbowl,blendthebutter, brown sugar, and granulated sugar with an electric mixer onmediumspeeduntillightandfluffy,2to3minutes.Beatintheeggsandmapleextract.Byhand,stirintheflourmixtureuntiljustcombined.Stirin thebutterscotchchipsandtoastedmacadamias.Pour thebatter intothepreparedpan,spreadingitevenly.Bakefor50to60minutes,until
goldenbrown.Cool,andcutintosquares.
PER SERVING: CALORIES 480; CALORIES FROM FAT 260; CALORIES FROM SATURATED FAT 120; PROTEIN 4 G;
CARBOHYDRATE 52 G; TOTAL FAT 29 G; SATURATED FAT 13 G; CHOLESTEROL 65 MG; SODIUM 160 MG; 54%
CALORIESFROMFAT
I
UnbakedBrownies
MAKES16(2-INCH)SQUARES
1cupcreamyorsmoothpeanutbutter
1cuphoney
1cupsoypowder
1cupnoninstantdrymilkpowder
1cupflakedunsweetenedcoconut
1cupsesameseeds
THIS unbaked brownie is rich without containing chocolate. This
very simple recipe has a velvet texture when chilled. For an
alternative to square brownies, after blending in the coconut and
sesame seeds, form the mixture into balls and roll each ball in
choppedpeanutsorpecans,sesameseeds,orcoconut.
na large saucepan,overmediumheat,melt thepeanutbutterwiththehoney,stirringoften.Removefromtheheatassoonasthepeanut
butterhasmelted.Addthesoypowder,andstirwell.Stirinthedrymilkpowderuntilwellcombined.Blendinthecoconutandthesesameseeds.Spread themixture into an 8 x 8-inch baking pan. Refrigerate until
firm,about2hours.Cutinto2-inchsquares.
PER SERVING: CALORIES 280; CALORIES FROM FAT 150; CALORIES FROM SATURATED FAT 40; PROTEIN 15 G;
CARBOHYDRATE 26 G; TOTAL FAT 16 G; SATURATED FAT 4.5 G: CHOLESTEROL 10MG; SODIUM 100MG; 53%
CALORIESFROMFAT
P
RaspberryEspressoPotsdeCrème
SERVES6
3tablespoonsgroundespressobeans
2cupshalfandhalf
½cupsugar
1tablespoonseedlessraspberryjam
6largeeggyolks,beatenlightlywithafork
1tablespoonraspberryliqueur
CREAMYcustardliketextureflavoredwithespressoandberries.…What
more canwe say?There are a lot of options to explorewith this
silken dessert. Youmay substitute dairy, oat, or ricemilk for the
half and half. Try adding some fresh raspberries to the serving
dishesbeforepouringinthecustardmix.Youmayalsoaddafew
tablespoonsofmeltedchocolatetothecustard.
lace the espresso beans, half and half, and sugar in a smallsaucepan.Overmedium-highheat,bringtojustunderneathaboil,
but do not let themixture actually boil, stirring occasionally. Removefromtheheat.Coverandcoolfor45minutes.Preheattheovento350°F.Pour the mixture through a cheesecloth or fine sieve. Discard the
coffee grounds. Stir the raspberry jam into the creammixture. Returnthe cream mixture to the heat, and heat to scalding, stirringoccasionally.Remove fromtheheat,and,usinga fork, slowlybeat thecreammixture intothebeateneggyolks.Stir inthe liqueur.Strainthemixture through a fine sieve into 6 ½-cup oven-safe serving dishes.
Covereachdishwithaluminumfoil.Place thedishes ina shallowbakingpanandpour1 inchofboilingwaterintothepan.Bakeforabout25minutes,oruntilthecenterofthecustardjustslightlyjiggleswhenshaken.Immediatelyremovefromthehotwater,removethelids(savingthefoil),andcool.Whencooled,re-covereachdishwiththereservedfoil,andrefrigerateuntilreadytoserve.
PER SERVING: CALORIES 250; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 70; PROTEIN 6 G;
CARBOHYDRATE 24 G; TOTAL FAT 14 G; SATURATED FAT 7 G; CHOLESTEROL 240 MG; SODIUM 40 MG; 52%
CALORIESFROMFAT
FragrantSpicedFujiApplePie
MAKES1(9-INCH)PIE(SERVES8)
TheCrust1cupunbleachedall-purposeflour
1½cupswholewheatflour
1tablespoonsugar
1teaspoonsalt
½pound(2sticks)butter,frozen
½cupicewater
TheFilling4to5largeFujiapples,peeledandsliced½inchthick
Juiceof1smalllemon
1tablespoonfinelygratedfreshginger(1-inchpiece)
¼teaspoongroundorfreshlygratednutmeg
1teaspooncoriander
½teaspoonallspice
⅔cuppackedlightbrownsugar
3tablespoonsflour
1tablespoonbutter
FUJI apples originated in Fujisaki, Japan, back in the 1950s. They
havea juicy, sweetgolden fleshandholdupwell tocookingand
baking.FreshgingerbalancestheflavoroftheFujiapples,addinga
P
spicynuance.Grindingtheallspiceberriesandcorianderseedsina
coffeegrinderwilladdintenseflavortothepiefilling.Ifyougrind
your own spices, use two allspice berries and¾ teaspoonwhole
corianderseeds.Youmayalsogratefreshnutmeg.Eitherway,this
isnotyourtypicalapplepie.
reheattheovento400°F.TOPREPARETHECRUSTBlendtheflours,sugar,andsalttogether.Chop
thefrozenbutterintosmallpieces,andcutitintotheflourmixturewitha pastry blender or two knives until a fine meal is achieved. Slowlyblendintheicewateruntiltheflourmixturehasmoistenedintoaball.Chillfor30minutes.Usingalightlyflouredrollingpin,rolloutacirclelarger than the pie tin by about 2 inches, andplace it in a 9-inchpiepan.Therolled-outdoughshouldbewiderthanthepanandtheedgesshouldhangoverthepiepan.TOPREPARETHEFILLINGPlacetheslicedapplesinalargebowl.Squeezethelemonjuiceovertheappleslices,andaddtheginger,nutmeg,coriander,allspice,brownsugar,andflour.Tosstheapplesuntilalltheingredientsaremixedandtheapplesarecoatedwell.Mound the filling inside the crust; flip up the sides of the dough topartiallycovertheapples,whichwillgiveyouarusticlook.Dotthetopwiththebutter.Bakefor45minutes,untilthecrustisgoldenbrownandtheapplesaretender.
PER SERVING: CALORIES 470; CALORIES FROM FAT 230; CALORIES FROM SATURATED FAT 140; PROTEIN 5 G;
CARBOHYDRATE 59 G; TOTAL FAT 25 G; SATURATED FAT 15 G; CHOLESTEROL 65 MG; SODIUM 250 MG; 49%
CALORIESFROMFAT
TipfromtheTeam:Whenmakingpastryforapiethatusesadenseshorteninglikebutter,itisreallyimportanttomakesurethatyourshorteningiscold.Useapastryblenderor twoknives toblendthe fat into the flour.Nevermixwithyourhands—theheat fromyourskinwillpartiallymeltthefatintotheflour,causingthepastrytobetough.
Youshouldalsorefrigeratethepastrydoughforatleastahalfhourpriortorollingitout.
Handlethedoughaslittleaspossible.Themoreapastrydoughiskneadedorworked,thetougheritwillbewhenitbakes.
P
PearBurritos
SERVES6
4mediumripepears,peeled,cored,andcutinto¼-inch-thick
slices
1cupapplecider
¼cupgranulatedsugar
3wholecloves
1cinnamonstick
1(2-inch)sliceoforangepeel
8ouncesfromageblanc,liketriplecrèmeormascarpone
6(10-inch)flourtortillas
Freshmintleavestogarnish
THIS isaperfectdessert forautumnorwinter.Warm flour tortillas
keepthefragrantcinnamon-andclove-spikedjuiceofcookedpears
wrappedinside.Youmayuseapplesasasubstituteifyouprefer.
lace the pears, apple cider, sugar, cloves, cinnamon stick, andorange peel in a large saucepan, and bring to a boil. Reduce the
heat,andsimmeruntilthepearsarecrisp-tender,4to5minutes.Witha slotted spoon, remove thepears, and set themaside.Discard
thecinnamonstick,cloves,andorangepeel.Bringthereservedliquidtoa boil, and cook until the mixture reduces by half and is thick andsyrupy.Preheattheovento350°F.Lineabakingsheetwithparchmentpaper
oraluminumfoil.Placeabout⅛cupofthefromageblancinthecenterofeachtortilla,and,withaflat-edgedknifeorspatula,spreadthecheese
intoa3-inchcircle.Topwith3or4pearslices;thencarefullyrolluptheburrito. Place seam side down on the prepared baking sheet. Bake forabout10minutes,or justuntil thetortillasbegintobrown.Removetoservingplates,andspoonsomeof the reducedsauceover theburritos.Garnishwiththemintleaves.Serveimmediately.
PER SERVING: CALORIES 520; CALORIES FROM FAT 210; CALORIES FROM SATURATED FAT 100; PROTEIN 9 G;
CARBOHYDRATE 71 G; TOTAL FAT 23 G; SATURATED FAT 11 G; CHOLESTEROL 50 MG; SODIUM 370 MG; 40%
CALORIESFROMFAT
TipfromtheTeam:Toripenfruitsfaster,puttheminasmallpaperbagalongwithanear-ripetooverripebanana.Theexcessnaturalethylenegasfromthebananaacceleratestheripeningprocess.
P
SilkenTofuChocolateMousse
SERVES4
12ouncessilken-styletofu,drainedwell
¼cupplus3tablespoonsunsweetenedcocoapowder
⅓cupmaplesyrup(barleymaltorricesyrupmaybe
substituted)
1tablespoonorangezest
1tablespooninstantcoffeegranules(decaforregular)
1tablespoonvanillaextract
Pinchofsalt
1ouncealmondliqueur(optional)
SILKEN tofu is soft and creamy in texture. It gives this dessert a
mousselike quality when chilled overnight in the refrigerator.
Because the silken tofu is so neutral in taste, the chocolate and
orange emerge as the major flavors. You may use carob powder
insteadofchocolateifyouprefer.
rocess the tofu, cocoa powder, maple syrup, orange zest, coffeegranules, vanilla, salt, andoptional liqueur in thebowlof a food
processororinablenderfor1½minutes,untilsmooth.Pourthemousseintowineorchampagneglassesordessert-typeservingdishes,andchillovernight.Servethemoussewithfreshorangesections,toastedalmonds,orshavedchocolategarnishoverthetop.
PER SERVING: CALORIES 240; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 15; PROTEIN 13 G;
CARBOHYDRATE 35 G; TOTAL FAT 4.5 G; SATURATED FAT 1.5 G; CHOLESTEROL 0 MG; SODIUM 70 MG; 17%
CALORIESFROMFAT
C
BalsamicBerryDessertTopping
SERVES6
1pintblackberries
1pintraspberries
1pintstrawberries,sliced
⅛cupagedbalsamicvinegar
¼cupsugar
Freshlygroundpeppertotaste
¼cupcassis(blackcurrantliqueur)(optional)
DARK, sweet, and juicy berries make an incredible topping for ice
cream, sorbet, angel food cake, or shortcake. The unusual
combination of tart vinegar and a few grindings of black pepper
reallyformsanunorthodoxbackgroundforseasonalberries.Allow
theberriestostandatroomtemperatureforatleast20minutesfor
theflavorstomarry.Trytheseovervanillabeanicecream.If the
colordoesn’twowyou,theflavorcertainlywill.
ombinetheberries,vinegar,sugar,pepper,andoptionalcassisinalargemixingbowl,andstirgentlywithaspoon.Letstandatroom
temperatureforatleast20minutesbeforeserving.
PER SERVING: CALORIES 90; CALORIES FROM FAT 5; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;
CARBOHYDRATE23G;TOTALFAT0.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM0MG;6%CALORIES
FROMFAT
WholeFoodsGlossary
The natural and organic world is diverse and continuallyevolving. At Whole Foods Markets, we have thousands ofdelicious recipes using great-tasting, pure ingredients. Wesimply couldn’t include everything within the pages of thisbook,althoughwesurelytriedtoaddressallthebasics.Checkoutwww.wholefoodsmarket.comformorerecipesandawealthofinformationaboutnaturalandorganicfoods.
HowtoBuildtheNaturalFoodsPantry
Key components of a natural foods lifestyle are balance
andeatingavarietyoffoods.Anaturalfoodsdietshould
be diverse and flavorful, with an abundance of grains,
beans, freshfruits,vegetables,andyourchoiceofprotein
sources. A wealth of ethnic cuisine is reflected within a
natural foods diet—including Mediterranean, Indian,
Hispanic,andAsianculinarytraditions.Ourpantryisfull
ofmanyunusual ingredients thatcome fromavarietyof
cultures. Although some of these ingredients were once
ratherobscure,theyarenowmuchmorereadilyavailable
becauseofthedemandandincreasedawarenessofeating
forgreathealth.
Specificingredientsintheglossarythatwerecommend
keepingonhandarehighlightedwitha leaf iconnext to
their listings. Don’t feel the need to buy all of them at
once—essentiallytheseareagoodfoundationforanatural
foodspantry.
AGAR-AGARisajellylikethickeningagentderivedfromseveralvarietiesofredseaweed.Agarhasnoflavor,color,orsmellofitsown.Agarisalsocalledkanten,anditcomesintheformofbars,flakes,orgranules.It’sagreatsubstituteforanimal-basedgelatins. It can be used to thicken puddings, pies, desserts,mousses,andjellies.Touse,agarismixedwithcoldwaterandthenbroughttoaboil.Theresultingthickliquidisincorporatedintorecipesthatneedtobethickened.
ARROWROOT, a powdered tropical root, is used just likecornstarch but has the advantage of being unrefined and is aperfect alternative for people with corn allergies. Onetablespoondissolvedinacupofcoldwaterbathesstir-friesinaglossy sauce with the consistency of Chinese-style sweet andsour.
BEANS
Aside fromgrains, beansand legumesare themost consumedfood in theworld.Beansarehigh inprotein,yet theycontainnoneofthecholesterol foundinmanyanimalproteinsources.Beans are the perfect complement to whole grains and areabundantinenergy-producingcomplexcarbohydrates.Theyarealsoanexcellentsourceofsolublefiber,thetypethathasbeenshowntohelplowerserumcholesterol.Beansareavailableeitherdried,canned,orjarred.Makesureyoucheckthelabels;whenpurchasedinsomestoresbeansmaycontainsugarorartificialadditives.
Adzuki are small, dark-red beans with a mellow flavor,traditionallyusedinAsiancooking.Adzukibeansarehighinproteinandcontaingoodamountsofcalcium,iron,andvitaminA.(SeeAdzukiBeanLoaf.)Black-eyed peas are the hallmark of American Southerncooking,withgoodreason.Namedforthedistinctiveblack
dot that graces each cream-coloredbean, black-eyedpeascook up soft and rich tasting. Nothing goes better withcookedgreens.
Blackturtlebeans,compactovalbeans,areessentialtomostMexicanandHispanicmeals.Theyaredeliciouspreparedwithcumin,hot chilies, and lime.Shiny, ink-black turtleshaveanassertive,almostnuttyflavor.
Chickpeas orgarbanzo beans are round beans featured incooking from Africa, India, the Middle East, and Italy.Knownasthemainingredientinthespreadhummus,theyarealsoathomeinstews,salads,andheartyentrees.
Edamame are fresh green soybeans. Excellent qualityorganicsoybeansareavailable frozenwithorwithout theshell.Steamthemlightlybeforeusing,andservethemasasnack.Theirdelicatesweetnessisaddictive.
Favabeans,alsoknownasbroadbeans,datebacktoancientEurope,andtheirheartyearthytasteretainsahintoftheiruntamedpast.Nevertheless,favasaregaininginpopularityamongbothnaturalfoodsandgourmetcooksforthedepthof flavor and silky texture they acquire when properlycooked.
Kidney beans are a large oval-shaped reddish brown beanused often in chili and other Southwestern and Mexicanrecipes,aswellasinsomeItaliandishes.Theyaremildinflavor.
Lentils arenamed for theFrenchwordmeaning“lens,”andthey’re one of the quickest-cooking and most versatilebeans. Aside from making a fabulous soup (see Lentil,Sausage,andRiceSoup),lentilsarethebasisofthesavoryIndian saucedahl.Cookedwith lesswater, lentilsmakeascrumptiousbedforpoachedfishorstewedmeat.
Mung beans are surprisingly versatile considering theirunusualappearance—darkgreenandperfectlyround.TheyarethesourceofthefamiliarChinesebeansproutsusedinchowmein,andthey’realsousedinIndiafordahlandasflour.Mung beans are also the origin of clear cellophanenoodles.(SeeSpicyMungBeanSoup.)Navybeansandtheirlargercousingreatnorthernbeans,arethe familiar white beans used for baked beans andwarmingsoups.Mildandverydigestible,navybeansareagoodchoiceforsomeonenewtobeans.Pintobeansaretherich,light-brownbeanofTex-Mexfame.Theiruniquelysubstantialtextureiswhatmakesthemholdupsowell inburritos,enchiladas,andrefriedbeans.(Theoriginal Spanish refrito actually implies “well-fried,” not“friedtwice.”)
BURDOCKROOT looks like a long brown-skinned carrot andcan be cooked like one—by boiling, braising, or sautéing. Astaple ofmacrobiotic cuisine, burdock root tastes like a crossbetweencarrotsandsunflowerseeds.
BUTTER in a natural foods cookbook? Of course. Althoughbutterishigherinsaturatedfatthanvegetableoils,itshouldbeusedinmoderation.Savebutterforwhatitdoesbest-createthelightestpiecrusts,pastries,andcookies.High-qualitypuredairybutterissoflavorfulthatonlyabitisneededtoenrichsauces,soups,orvegetables.Thisiswheregreatbutterreallyshines.
CAROBcanreplacecocoainrecipes.DerivedfromthepodsoftheMediterraneanlocusttree,caroblendsasmooth,chocolate-liketastewithoutthebitternessorcaffeine.Itisagoodsourceofcalcium.(SeeChocolateEarthBalls.)
CHILIES
Chiliesaregrowntheworldoverandtakemanyforms,colors,andsizes.Mostchilispeciesgrowbetween½inchand6inches
longandcanrangeindiameterfrom½inchtoabout2inches.Normallyspeaking,thesmallerthechilithemoreofawallopitpacks. It’s fair to say that, behind salt andpepper, chilies areoneofthemostimportantseasoningsintodayskitchens,addingexcitementtomanyrecipes.
CONDIMENTS—With the ever-increasing interest in ethnicfoods, there are many more condiments available today.Experimentwiththem,andkeepyourfavoritesinyourpantry.Somegoodonestotryarehoisinsauce,chilipastewithgarlic,Thaicurrypastes,andchipotlepeppersinadobosauce.
DAIKONisalargewhiteradish,adistinctlyJapanesevegetableusedinmisosoupandbrinepickles.(SeeJapaneseKaleSaladwithShiitakeMushrooms.)
FLAX SEEDS are an outstanding source of omega-3 essentialfattyacidsandsolublefiber.Flaxdevoteesoftengrindtheseedsand use a tablespoonful a day on cereal. They may also beaddedwhole to baked goods for a nutty crunch as well as afiberboost.(SeeMixedNutandFlaxSeedBaklava.)
FLOUR
Experimentingwithdifferentflourscantransformyourrecipesandaddawidevarietyofnutrients.
Buckwheatflourcansubstituteforsomeofthewheatflourinrecipessuchaswaffles,pancakes,andmuffins.Itsdeeplynutty flavormay be habit-forming. Because buckwheat islowingluten,itisnotrecommendedforbreadbaking.
Chickpea flour, since it ismade from a bean, is higher inproteinandcalciumthangrainflours.Itaddsarich,sweetflavor tocrepesand is thebasisof thecrisp Indianwaferpapadum.
Durum (semolina) is the variety of wheat that has thehighestproteincontentandistheidealpastaflour.Besureto buy whole wheat semolina; nothing makes tastier ormore nutritiouswholewheat pasta. It can also bemixedwithwholewheatbreadflourfordenseItalianbread.Riceflour isagoodgluten-freealternativeflourforpeoplewith wheat sensitivity. Its delicate taste lends itself tomuffins, crepes, anddesserts. Forbest results, use recipesthatarespecificallydevelopedforriceflour.Ryeflourislowingluten,soitshouldbemixedwithwheat
flour for bread baking. Breads made with rye flour aremoistanddense;theymakedelicioussandwiches.Soy flour can be substituted for a small portion of otherfloursinrecipestoboostprotein.Becauseithasnogluten,itdoesnotrisewellonitsown.Spelt flour, from an ancient relative of wheat, is high inproteinandcreatesbreadsthatarelight,sweet,andnutty.When substituting spelt for wheat, reduce liquid in therecipeby25percent.
Unbleachedall-purposewheatflouristhemostcommonlyusedflourinbakingandcooking.
Wholewheat flour comes in two basic versions: bread flourand pastry flour. Both are high in gluten and ideal forbaking. Bread flour is characterized by its high proteincontent and works best in yeasted baked goods. Pastryflour ishigher instarch, lower inprotein,and lends itselfto quick breads, cookies, muffins, pancakes, and othergoodsthatrelyonbakingpowderratherthanyeast.
FREERANGE is a termused todescribe themethod inwhichpoultry is raised for production. It signifies to consumers thatthe chickens are allowed to roam freely within the poultryhousewhilealsohavingaccesstotheoutdoors.GENETICALLYENGINEEREDFOODS—Biotechnologyisabroadterm describing processes such as crossbreeding, planthybridization,andfermentation.Whilebiotechnologyhasbeenusedbyhumansforthousandsofyears,geneticengineeringisarelatively new and rapidly developing form of biotechnologythat has raised public questions and concern regarding itsimpact on the environment, the safety of food made fromgeneticallymodifiedplantsandanimals,aswellas theethicalimplications of the technology. Unlike traditional breedingtechniques, genetic engineering focuses on recombinant DNAtechnology—the manipulation (blocking, adding, orscrambling)ofthegeneticmaterial(theDNA)insidethecellsof
living organisms to block or add desired, selected traits. Theresult isoften referred toasagenetically engineeredproduct,commonlyabbreviatedasGE(geneticallyengineered)orGMOs(geneticallymodifiedorganisms).GHEE is thepreferred (and revered) cooking fat in India, andit’s often the oil of choice for gourmet chefs,who know it asclarifiedbutter.Gheehasahigher smokingpoint thanbutter,makingitagoodchoiceforsautéingandfrying.
GRAINS
Amaranthisoneofthesmallestgrainsintheworld—aboutthesizeofapoppyseed.Thishighlynutritionalgrainhasamildlyspicy,earthyflavorandastickygelatinoustexture.Amaranth is gluten-free and tastes good when combinedwithothergrains,suchasbrownriceormillet.Barley,anancientcultivatedgrain, isavailablewholeandhulledorpearled,adescriptionoftheremaininggrainafteraprocessofrefining.Barley,oftenusedinsoupsandstews,is also awelcome addition to grain-based salads and hotbreakfastcereals.(SeeBarleyPrimavera.)Buckwheat, despite its name, is not related towheat. It isactuallytheediblefruitseedofaplantrelatedtorhubarbandisgluten-free.Roastedbuckwheat,calledkasha,hasanassertiveflavoranddriedtexturewhencooked.Unroastedwholewhitebuckwheathasamildflavorandsofttexture.Bulgur isa formofwheat thathasbeenpartially steamedand dried before being ground or cracked into smallerpieces.Bulgurhas anutty flavorperfect for pilafs, soups,andsalads.
Couscous— available in whole wheat or refined wheatversions,couscouslookslikeagrain,butit’sactuallyatinypasta made from durum (semolina) wheat flour.Traditionally, couscous is used as a bed for savoryMoroccan stews. Because of its ability to absorb and
enhance flavors, couscous has won favor among naturalfoodscooks.Itcanbecookedwithbrothorevenfruitjuicewith delicious results. Increased demand for this delicatepasta is helping other sizes of couscous to enter ourAmerican market. Israeli couscous is a large pearl oftraditional couscous. It has a slightly milder flavor thanregularcouscous.Also, largepearlsofLebanesecouscous,Syriancouscous,andFrenchwholewheatcouscouscanbefound inmostMiddle Eastern grocery stores and throughthemail.For informationoncookingcouscous,pleaseseeCOOKINGPASTA.
Kamut isa rediscoveredhighprotein“grandfatherwheat”cultivatedinEgyptaround4000B.C.Kamutislargerthanregularwheatwith a rich buttery flavor and a pleasantlychewytexture.Itisexcellentincereals,breads,andpastas.Millet,agluten-freegrain,isatinyroundyellowseedhighin protein. Its delicate flavor and soft, cohesive texturemakemillet an excellent choice for soups, pilafs, cereals,andbakedgoods.(SeeMilletandYamBurgers.)Oats,originallyusedformedicinalpurposes,areavaluablefoodsourcethatcanbeincorporatedintomanyrecipesfarbeyondthe limitsofbreakfastcereal.Usesofoats includewhole oat groats in pilafs and salads, oat bran added tobreads or casseroles, oatmeal in cookies and dairy-freesoups, and steel-cut oats in hot cereal or added to bakedgoods.(See“FeelYourOats”Burgers.)Polenta is simply yellow cornmeal that is cooked into athick porridge. It can be served simply spooned onto aplateandtoppedwithcheeseorsauceorpressedintoapanormold. Slices of polentamay be served as is or grilledand, when substituted for other grain, they add a warmsense of comfort to anymeal. (See Savory Tomato PestoPolenta.)Quinoa, native to the South American Andes mountains,hasbeencultivatedfornearlyfivethousandyears.Quinoa
was a staple food of the Andean people, regarded as asacredfoodbytheIncas.SpanishconquerorsdestroyedtheIncas’cropsandprohibitedtheIndians fromcultivating itbypenaltyofdeath.Quinoadisappearedforcenturiesuntilit was restored by a couple of Americans who saw thepotential for a nourishing source of food and startedrecultivation in Colorado. Although regarded as a cereal,botanically,quinoaisreallythefruitofaplantthatbelongsto the same family as beets, chard, and spinach. Quinoaseedsaretinyandroundwithoneflattenedside.Theseedshave a light yellow color, although black quinoa cansometimesbefound,aswell.(SeeQuinoaStuffedPeppers.)
Rice— Although there aremore than 7,000 rice varietiesgrownintheworld,herearetheonesthat findtheirwayintoourkitchensmostfrequently.Arborio—Thisroundriceisessentialinthemakingoftheclassic Italian dish risotto. This is considered an elegantricewithanunusualqualityofbeingabletoabsorb largequantitiesof liquidwithoutbecomingmushyor losing itsbite.Basmati—This aromatic longgrain rice is originally fromIndia and Pakistan. The grains are long and slender.Basmatiriceisextremelyfragrantwhencookedandhasastrong nutty flavor. Basmati rice comes in white andbrown;thebrownbasmatihasmorefiberandtakeslongertocookthanthewhite.Thisriceisexcellentinavarietyofethnic dishes and can bemade intomany side dishes orsalads.(SeeCilantroLimeRice,orOrangeCashewRice.)Brown—Thisisunpolishedricewiththeouterbranintact.It is more nutritious than white rice and takes longer tocook. Its excellent in pilaf and stuffing.With its pleasingchewy texture and earthy taste it standsupwell to otherflavors.Medium-grainbrownrice isplump,containsabitmorestarch,andhasa fluffytexturewhencooked.Short-grainbrownricehasasweetflavor,isstickywhencooked,
andisexcellentinsushiorricepuddings.Japonica— Meaning “Japanese,” this Asian domesticatedrice variety is distinguishable by its shorter, roundedgrains,whichtendtosticktogetherwhencooked.Thisriceisaredmahoganytoblackcolor.Theflavorisbutteryandnutty,anditmakesanexcellentsidedish,pilaf,andsalad.Sweet— Sweet rice is also called glutinous rice. Thesegrains are plump and short and look white with a waxyfinish.Sweetricebecomesverystickywhencooked,whichmakes it a great choice for desserts, puddings, and ricemolds.Thai black— This is a short-grain black rice from Asia,Indonesia,andthePhilippines.Itcooksupverystickywitha mild nutty, sweet flavor. It has a striking look on theplate and lends itself well to exotic desserts and ricepudding.(SeeThaiBlackRiceSalad.)Wehani—Areddishbrown,short-grainricewiththeflavorofwalnuts.With theouterbran intact, this rice iscookedmuch like brown rice. It’swonderful in soups, casseroles,stuffing, and side dishes.Wehani is particularly deliciouswhen combined with nuts and dried fruit like cherries,raisins,orcranberries.White— White rice has been hulled and polished, whichstrips many of its nutritional attributes. Although it maylook attractive because it is white and shiny, it is quiteneutralinflavorandcharacter.Somewhitericeisenrichedwith iron and vitamins to restore some of its nutritionalvalue.Wild—Notreallyarice,althoughmanycooksconsideritaricespecies, it’s theseedofanaquaticplantnativetotheGreatLakesareaoftheUnitedStates.Wildriceisgreattomix with other rice varieties as it has a strong hazelnutflavor and can be quite domineering by itself. It has achewy texture, and the dark color contrasts attractivelywithotherfoods. It’sgreat instuffingsandsalads.Always
washwellbeforeusingtoremoveanydebrisordirt. (SeeWildRicewithPecansandDriedCranberries.)
Ryekernelsaretypicallyhulledandgroundintoflourforuseinbreadandcrackerbaking.Yetrye’sheartyflavor,eitherwhole,flaked,orcracked,isawelcomeadditiontopilafdishes,salads,andhotcereals.Spelt— An ancient type of wheat, spelt provided severalculturessustenanceintheformofcereal,bread,andpilafs.Forcenturies speltwas popular in Egypt, Europe, and throughouttheMediterranean;however,by1900itwashardtofind.Spelthassincebeenresurrectedandcanbefoundinmanyspecialtyandnaturalfoodsstores.Thekernelsareovalanddarkbrown.Ithasanuttytasteandchewytextureandcanbegroundlikeany other grain into flour and then used in breads, cakes,pastries, and pastas. It’s also used in hot cereals and soups.Speltseemstobeacceptedbysomepeoplewhocannottoleratewheat. However, since spelt contains gluten, individualsallergic towheat should first checkwithahealthprofessionalforguidance.Teff is an extremely tiny gluten-free grain. When cooked, itremainscrunchyontheoutsidewithastickytextureinsideanda sweet andmalty flavor. Commonly used in Ethiopia, teff isappropriateforporridge,soups,orpreparedlikepolenta.
Wheatberries,thewholegrainofwheat,areshortroundedkernels of varying shades of brown. Berries have apleasant, chewy texture and nutty flavor. Soak themovernightbeforecookinganduse insalads,pilafs,breads,casseroles,andstuffing.(SeeWheatBerryWaldorfSalad.)
GRAINMILKS
Oat milk has a smooth, sweet quality that makes it aperfectfoilforcereal.Ricemilkisthelightestofall—agoodchoiceforshakesandsmoothies.
HUMMUSisaclassicMiddleEasternvegetarianspecialtymadefrompuréedchickpeaswithgarlic,oliveoil,andlemon.Tryitinawholewheatpitapocketwithtomatoes,sprouts,andyourfavoritegrilledorrawvegetables.IRRADIATIONisamethodoffoodpreservationinwhichfoodsaretreatedwithionizingradiationfromCobalt60,Cesium137,x rays, or high-energy electron beams frommachine sources.Irradiationisalsoreferredtoas“ionizingradiation”becauseitproduces energy waves strong enough to dislodge electronsfrom atoms and molecules, thereby converting them toelectrically charged particles called ions. Other termscommonly used to identify ionizing irradiation are “coldpasteurization” and “irradiation pasteurization.” Ionizingradiation reduces the number of disease-causing organisms infoods by disrupting their molecular structure and killingpotentiallyharmfulbacteriaandparasites.However,whenfoodis irradiated, some nutrients are destroyed, and untestedcompounds, referred to as URPs (unique radiolytic products),may be created.While irradiation of food has been shown tokillorinactivateanumberoffood-bornepathogens,itwillnoteradicate all pathogens. Additionally, irradiation can be usedonly on a limited number of foods. Foods that the U.S. FoodandDrugAdministration (FDA) have approved for irradiationincludewheat, flour, redmeat,poultry,pork, freshshelleggs,vegetables, and spices as well as refrigerated and frozenuncookedmeat,meatby-products,andcertainothermeatfoodproducts.KEFIR,originallymadefromcamel’smilkhighintheCaucasusMountains, isnowa sour liquidyogurt-tastingbeveragemadefrom cow’s milk. Usually found in the dairy section, it alsocomesinseveralflavors.KUDZU,derivedfromaplantroot,isamorepowerfulthickenerthanarrowrootand isused inone third thequantity. Itspurewhite chunks dissolve instantly in cold water and its silkytexturelendsitselftosoupsandhomemadepuddings.LEMONGRASS—A central ingredient in Thai and Vietnamese
cooking, this long and slender yellow green stalk looks like athinscallionandhasasharpcitrusflavor.Lemongrass is highly aromatic and only the bottom three tofourinchesofpalewhitestemareusedwhencooking.Itcanbeused in stir-fries, soups, sauces, and stocks. It’s also calledfevergrass, and many cultures make tea from the stalksbelievingthatitcanquellfeverwhenill.Itcanbefoundfresh,powdered,orchoppedandfrozeninmostAsiangrocerystores.MIRINisasweetcookingwinemadefrombrownrice.Besureto buy a natural variety. Mirin turns soy-based Asian saucesintolively,sweetglazes.Useitalsotosweetensaladdressingsforachangeofpace.MOCHIismadefromglutinousricethatispoundedandformedintoflatcakes.Mochiisoneofthequickestandtastiestwaystoeatwholegrain.Always look forbrown ricemochi toget therichest flavorandgreatesthealthbenefits.Slice thehardcakeinto small squares, andwatch thempuffupandbecome lightandchewywhenbaked,pan-toasted,orheatedinawaffleiron.MUESLIisacoldcerealmadefromrolledoats,driedfruits,andnuts. It is traditionally mixed with milk (or a nondairyalternative) and servedwith sliced or chopped fruit after thegrainshaveabsorbedtheliquid.
MUSHROOMS
The mushroom family encompasses many shapes and forms.Thebestwaytocleanmushroomsistouseamushroombrushoracleanclothtogentlycleanthesurfaceofthemushroom,orif there is noticeable dirt, rinse well in cold water and drainimmediately. Never soak mushrooms; they are alreadypredominantlywater,andtheywillsoakupexcesswatereasily.Always choosemushrooms that are fresh and notwrinkled,spongy, or spotted. Look formushrooms that aren’t split andwithout dark, separated gills. Although mushrooms areavailable canned and frozen,we recommend fresh unless youare using dried mushrooms for a specific dish. Dried
mushrooms should be soaked in warm water for 30 minutesand then rinsedbeforeusing.Somecooks save themushroomsoakingliquidforsaucesandsoups.Somemorecommonlyavailablemushroomsinclude:
Chanterelle— Chanterelles are golden, yellow mushroomswithacup-shaped,indentedcaprangingfrom¾inchto3inchesacross.Theyhaveapeppery,fruityflavorandmakeanincredibleomelete,crepe,orgarnishforstews.Enoki—Adelicatemushroom,itisthinandcream-coloredwithatinycapandlongstem.Enokisaremildinflavor.Morel—Thesemushroomshaveaconical-shapedcap thatis usually brown or golden colored. Morels are highlyprizedfortheirstrongwoodsyflavorandaroma.Theyarehard to clean because of the honeycomb caps,which getquite dirty. Make sure you rinse them several times, asquickly as possible and dry them immediately on papertowels.Oyster— Thismushroom has amild flavor with a tenderwhite flesh. It’s servedbest simply sautéed inoliveoil orbutterandlightlyseasonedwithsaltandpepper.Portobello— The familiar large round caphasbecome theking of mushrooms, not so much for the size but forversatility and flavor.This is a greatmushroom touse invegetariandishesbecauseof itsmeaty texture and strongflavor.Shiitake— This mushroom is dark brown with a chewy,meaty textureanda strong, earthy flavor.Available freshand dried, they are used inAsian-inspired dishes such asstir-fries,soups,andstews.
MUSTARD—Apungentcondimentmade fromgroundmustardseedsandspices.Therearemanyflavorsandtextures,themostcommonvarietiesbeingDijonstyleandstone-groundmustard.Greatforsauces,glazes,marinades,anddressings.
NUT BUTTERS add versatility to the natural foods kitchen.Naturalnutbutterssubstituteforlesshealthfulspreadsandmaybeusedtothickensauces.Ifyoulikepeanutbutter,you’llloveanalmondbutterandfruitspreadsandwich.Spreadnutbutteron whole-grain cakes or quick breads as an alternative tosugaryfrosting,ormixwithhotcerealsforextraprotein.Stirincashewbuttertocreateacreamedsoupwithoutthecream.NUTMILKShavegonewaybeyondbeingdairysubstitutes forpeoplewithallergiestobeingappreciatedfortheirownuniqueflavorsandtextures.Almondmilkisrichandsweet.
NUTS
Although in our country nuts and seeds are predominantlyeatenassnacks,theyareahighlynutritiousfood.Mostnutsareessentially theseedsordried fruitsof trees,withahardoutercasing or shell. The outer hulls of these seeds are softer thantheir nuts and are sometimes edible. Although peanuts areclassifiedasalegume,theyarecommonlyviewedasanut.Nuts are a good source of protein. Most nuts and seedscontain 8 to 25 percent of their calories from protein. SomenutssuchasBrazilnuts,almonds,andfilbertsalsoareagoodsourceofcalcium.Mostnutsalsoprovidesomepotassiumandiron.Nuts, although nutritious, are also high in calories and fatandshouldbeenjoyedinmoderation.Herearesomefavoritenutvarietiesandsomesimplewaystopreparethemathome:
Almonds— After roasting, they can be tossed in salads orcooked couscous. Make a simple dessert by plumpingcouscousinapplejuiceorgingerale.Addtoastedalmonds,cinnamon, and raisins. Serve this warm; drizzle a littlecreamoryogurtoverthetop.Brazil nuts— Chop these large nuts and sauté in somebutter or olive oil with sliced carrots, quartered brussels
sprouts,orslicedzucchini.Cashews—Roastedcashewsaddtremendousflavortowildorbrownrice.Addtoastedcashewstocookedrice;sprinklesometamariandasqueezeoflemonoverall.Pecans— Roasted pecans make a delectable topping foroatmeal and other hot cereals. Also use in pies, cookies,muffins, and granola. Top off bitter greens and savorygrainpilafs.Pine nuts— You may brown them in a sauté pan with atablespoonofoliveoil.Tryaddingthepinenutsandoiltocookedgreenbeansorasparagus.Pistachios—Try chopping shelledpistachiosandmixwithsomebread crumbs.Use this as a crust for tofu, eggplantsteaks, or tempeh.Dip the tofu, tempeh, or vegetables insomebeateneggfirstorsoakinbuttermilk;thenpressintocrumbs.Bake ina375°F.ovenuntil goldenbrown,about15minutes.Walnuts or BlackWalnuts— Excellent for baking, walnutsalso liven up rice pilaf dishes and vegetable stews. Trycooking some basmati rice and then adding toastedwalnuts,lightlysautéedpeas,andmushrooms.
OILS
Mass-market cooking oils have often been extracted usingsolventssuchashexane,orhighheat,whichdamagestheflavorand nutritive value of the oil. Look for oilsmarked “expellerpressed” to ensure that they have been obtained only bymechanical extraction. In general,monounsaturated oils, suchas olive and canola, are more likely to promote healthycholesterol levels and less likely than polyunsaturated oils tocause free-radical damage. However, polyunsaturated oils dosupply essential fatty acids and have a place in healthfulcuisine.
Avocado oil has a nutty flavor that does wonders for
homemadesaladdressings.Monounsaturated.
Canola oil, created in Canada from a special variety ofrapeseed, is an ideal all-purpose oil because it has verylittle flavor of its own and has a medium-high smokingpoint. It allows the other ingredients in recipes to shinethrough.Monounsaturated.
Cornoilhasabutteryflavorthatmakesitidealforbakingandforsautéingvegetables.Donotuse it fordeep-frying,asitwillfoamandsmokeathighheat.Polyunsaturated.Flax seedoil is generallyusedasanutritional supplementfor itshigh contentof omega-3 essential fatty acids. Fanstake a tablespoon per day, on salads or hot cereal. Flaxseedoilisveryfragileandmustneverbeheated;addittocookedfoodsaftercooling.
Olive oil, virgin and extra-virgin— A wide variety ofhandcraftedoliveoilsfromItaly,Spain,Greece,andothercountrieshavemadeoliveoilsamplingassophisticatedaswinetasting.Somearemorefruity;othersspicyortannic.Buy small bottles at first until you’ve found theonesyoulike best. Extra-virgin olive oil comes from the firstcrushing of the olive fruit and is the finest grade. It isbrightgreenandhasastrongeroliveflavorthanthemorerefinedoliveoils.Tryitinhomemadevinaigrettedressings,asadipforwhole-grainbread,ordrizzledoverwhitemeat.
Peanut oil is a favorite for stir-frying and deep-fryingbecauseofitshigh(450°F.)smokingpoint—aslongasitisrefined.Monounsaturated.Saffloweroilismildflavoredandgoodforgeneralcooking.Likemost polyunsaturated oils, it should not be used fordeep-frying,asitoxidizesreadily.
SesameoilgivesAsiancuisineadistinctiveflavor.Refined,it
isanexcellentchoiceforstir-frying.Toastedsesameoilhasadeep,roasted-nutflavorthatisidealinsmallamountsforflavoring Asian vegetable dishes, sauces, and soups.Typically,darkroastedsesameoilisusedasaflavordrizzleafter stir-frying vegetables. Don’t use it to sauté thevegetables, because of the low smoke point.Monounsaturated.
Unrefinedoils—Refinedoilshavebeenhighly filteredanddistilled and lack the deep, rich color and flavor ofunrefinedoils, aswell asmostof thenutrients.However,unrefinedoilshavetoolowasmokingpointtobeusedfordeep-fryingandotherhigh-heatcookingmethods,andtheybecome rancidmore quickly and easily than refined. Formost purposes, cooks prefer oils that are expeller pressedandrefined.Unrefinedoliveoil is referred toasvirginorextra-virgin (see Olive oil, above). Always refrigerateunrefinedoils.Walnutoilisalittlehardtofind,butthefresh,nuttyflavorit lends to saladdressings can’t be beat. Polyunsaturated.Hazelnutoilisagoodalternative.
OLIVES—Askatawell-stockedgrocerystoreorcheeseshopfornaturally cured olives. They are often sold in bulk and in anincreasingvarietyoftypesandorigins.Olivesthatarenaturallycuredandofferdelicateflavornuancesthatwouldotherwisebedestroyed.Cannedblackolivesareactuallyunripegreenolivesthat have been darkened by lye-curing. A few olives addinterestandabitofhealthfuloiltomanydishes.ORGANICFOODS—Organicfoodsaregrownwithouttheuseofpotentially harmful synthetic pesticides, herbicides, andfungicides. Organic agriculture is specifically designed topromote and enhance soil biodiversity by using earth-friendlyagriculturalmethodsandpractices.The“organic”labeldenotesthe use of materials and practices that enhance the earthsnatural ecological balance. Organic food handlers, processors,
and retailers adhere to strict standards and guidelines thatmaintaintheintegrityoforganicallygrownproducts.AccordingtotheNationalOrganicStandardsBoard,establishedundertheOrganic Foods Production Act of 1990, the primary goal oforganicagricultureistooptimizethehealthandproductivityofinterdependent communities of soil life, plants, animals, andpeoplebyseekingtorestore,maintain,andenhanceecologicalharmony.ThetermCertifiedOrganic indicatesthattheproductyou purchase has been certified by either a private certifyingagencyorastategovernmentagencythatisfullyaccreditedbythe United States Department of Agriculture (USDA). Allcertifying agencies must act consistently, competently, andimpartiallyinthecertificationprocess.Thisensuresconsumersthat production and handling practices always meet nationalorganicstandards.PASTA—Be creative in selecting pasta. A host of new colors,shapes, and types of pasta is available. Those with wheatallergiesmay choose fromdelicious pastasmade fromkamut,quinoa, or spelt.Once you get used towhole-grain pasta, thewhite-flourkindmayseempaleandblandincomparison.(SeeCOOKINGPASTAFormoreinformationandcookingtimes.)
SEAVEGETABLESORSEAWEED
Seaweedandseavegetablescomeinmanydifferentshapesandsizes.Seavegetableshavebeeneatenforhundredsofyears invarious parts of Asia, the British Isles, Canada, and theCaribbean.Mostofusarefamiliarwithnori,thewrapperthatholdssushitogether.Atonetimeoranother,youmayhavealsoeaten sea vegetables, never knowing they were a hiddeningredient in sauces, ice creams, puddings, and conveniencefoodsintheformofcarrageenorIrishmoss.Nutritionally,seavegetables are a good source of minerals such as potassium,calcium,phosphorous,iron,andiodine.Becauseseavegetablesspendtheirlifeintheocean,thesodiumcontentisalsoratherhigh.
TheTop10ReasonstoBuyOrganics
1. Supporttheenvironment:Organicproductionsystems
support natural ecosystems by using long-term
farming solutions. This restores, maintains, and
enhances ecological harmony, and positively affects
thehealthoftheenvironment.
2. Support our future needs:Organic farming embraces
theprinciplethatagriculturemustmeettheneedsof
thepresentwithoutcompromisingtheneedsoffuture
generations.
3. Build a biologically diverse agriculture: Organic
agriculturerespectsdiversitywithintheenvironment,
includingtheprotectionofplantandwildlifehabitats.
4. Help protect our water resources: Environmentally
friendly farming solutions contribute to the overall
qualityofourlakes,rivers,estuaries,andgroundand
drinkingwaters.
5. Increaseproductivityoftheland:Organicagriculture
buildsproductivenutrient-richsoilthatresiststopsoil
erosion.
6. Help protect our health:Organic production systems
limitinputsoftoxicandpersistentchemicalsintothe
environment. Choosing organic foods improves our
ownhealth, thehealthofourchildren, thehealthof
farmworkers,andthehealthoffuturegenerations.
7. Helpsmallfarms:Althoughmorelarge-scalefarmsare
making the conversion to organic practices, most
organic farms are small independently owned and
operatedfamilyfarms.
8. Support a true economy: Buying organic is a direct
investmentinthelong-termfutureofourplanet.The
choices we make now can free us from costly
pesticide-related environmental cleanups in the
future.
9. Save energy: Organic farming is less reliant on
nonrenewableenergysources, substitutingrenewable
sources or labor to the extent that is economically
feasible.
10. Organicfoodtastesgreat:Chefsacrossthecountryare
committedtousingorganicingredientsbecauseplants
from healthy soils and organically fed livestock
provide us with more flavorful food. Organic foods
allowtrueflavorstoshinethrough!
Sea vegetables are sold in dried strands, sheets, andpowdered forms.With the exceptionof dulse andnori sheets,mostseavegetablesmust firstbesoakedinwaterorboiledtoplump up before serving in a variety of dishes. Theymay beaddedtosaladsorsoups,madeintomarinatedrelish,servedasa sandwich topping, or cooked with seafood. When planningyour recipe, remember that most sea vegetables increase in
volume three to five times when they are reconstituted. (SeeEssentialSeaVegetableSalad.)
Arame is one of the more mild-flavored sea vegetables.Aramelookslikethinblackshredsandisslightlysweet.Itmakesabeautifulgarnishfordishes.Thisseavegetableisnormally soaked in warm water for twenty minutes toplumpupbeforebeingusedinrecipes.Dulse is a red sea vegetable that is normally available inwhole stringy leaves or sometimes powdered as acondiment.Ithasasomewhatchewytexturewithaslightlysalty aftertaste. It is also available smoked. Dulse isharvested off the northeast coast of Maine and in theBritish Isles. It is delicious mixed into cole slaw withshreddedcabbage,carrots,scallions,andoliveoil.Hijiki, ablack strand thickerand fatter thanarame,hasadelicateflavorandmustalsobesoakedbeforeusing.Hijikiaddsa lotofcharacter tosoups,chowders,noodledishes,andstir-fries.Kombuisathick,darkbrownseavegetablethatlendsitselftowardflavoringsoupsandbroths.Manycooksputasmallpiece in the water for cooking dried beans to enhanceflavor. Tomake a kombu broth, soak a ribbon of kombuovernightinwater.Thenextday,heatthesoakingliquidtoboilingwithaslicedonionandcarrot.Simmerfor twentyminutes, and after cooling, reserve the broth for furtheruse.Norigivesfastfoodawholenewmeaning.Startwithapotof cooked short-grain rice, a package of nori sheets, andyourimagination.Cookedorsmokedsalmon,well-drainedsteamedspinach,picklesofallkinds,andspearsofcarrotandcucumberallmakewonderfulsushifillings.Toastthenoriaccordingtothepackagedirectionsbeforeuse.Wakame is a tender, deep-green sea vegetable that goesintomisosoup(forthebeginner)orseaweedsalad(forthedie-hardfan).(SeeMisoBroth.)
SEITAN (wheat gluten is commonly known by this Japanesename)canbesubstitutedformeatinstews,kebobs,paella,anda host of other dishes. Well-seasoned, it is perhaps the“meatiest” of the meat substitutes. (See Spicy MexicanMarinade.)
SESAME SEEDS are one of the oldest known seasonings,datingback to3000B.c.Originallybrought toour shoresand incorporated intoAmericancuisinebyAfricanslaves,these small flat oval seeds come in colors ranging fromlight brown to black. Always look for the dark brownseeds, which have part of the outer hull intact, makingthemmorenutritious.Sesameseedshaveahighoilcontentand should be purchased in small quantities, as they canquicklyturnrancid.Keeptheseedsinasealedjarinacoolplaceinyourkitchenforuptotwomonthsorstoreinyourrefrigeratorforfourtosixmonths.
SOY
The soybean contains isoflavones (plant components) thatsupport heart health, strong bones, and balanced femalehormones.Soyisavailableinveggieburgersanddogs,andanincreasing number of ready-made meat substitutes. (See also:tempehandtofu)
Miso is a versatile seasoning paste made from fermentingsoybeanswithagrainstarterandseasalt.The traditionalseasoningofJapanesesoup,misomayalsobeusedindipsand sauces. Once you start experimenting withmiso, it’shard to stop. There are several varieties ofmiso, rangingfrom mild white miso to more pungent red and brownmiso. Try beginning with mellow white miso, which issweetandmild.(SeeMisoSaladDressing.)
Soymilkisagreatalternativeforthosewithdairyallergiesand is an easy way to get soy isoflavones into the dailydiet.Itcomesinavarietyofflavors,andinbothsweetenedandunsweetenedversions.
Soy sauce— Don’t settle for less than naturally brewed soysauce,which is also known as shoyu or tamari. The onlyingredients listed should be soybeans, wheat, water, andseasalt.Tamariisthesameasshoyu,butdoesnotcontainwheat. Use these delectable liquids sparingly, for theirsodium content is high. The advantage of genuine,naturallybrewedsoysaucesisthattheyaresoflavorful,alittlegoesalongway.Alwaysreadthelabelwhenbuyingsoysauce,asmanytimescheapversionsarenothingmorethanwater,salt,andcaramelcolor.Tamariandsoysaucearealsoavailableinlow-sodiumform.
TamariisatraditionalJapanesesoysaucemadewithwater,soybeans,andseasalt.Tamariisnormallyagedinwoodencasks for months, which produces a rich winelike flavormuchmorecomplexthansoysauce.Tamaricanbeusedasaseasoninginsoups,stews,salads,entrees,anddressings.
Tempeh is a traditional Indonesian soy food made byculturing cooked, cracked soybeans with the starterRhizopusoligospous.Itsmeatytextureandflavorworkwellinvegetarianburgers,casseroles,andstir-fries.
Tofu,thenow-familiarwhiteblockofsoycurd,isoneofthemost versatile ingredients in the natural foods pantry.Thereareessentiallythreevarietiesoftofuwithregardtotexture. Firm, extra-firm, and silken tofu are the mostcommonly available. Try firm and extra-firm tofu bycuttingitintochunksandaddingcookedtoameatlessstir-fry. These firm varieties may be grilled, sautéed, andbroiledbecausetheyholdupwelltohandling.Marinate cooked firm tofu in flax seed oil and lemonjuiceintherefrigeratorovernight;thentosswithchoppedvegetables for a salador sandwich stuffing. Silken tofu isdelicate,similarintexturetocustard,andmaybeusedforsauces,dressings,anddessertrecipes.
SPICESareusuallythewholeorgrounddriedseedsofaromaticplants.Considerinvestinginaspicegrinderorcoffeemillandbuyingwholespicestogrindyourself.Thefollowingspicesarethemostcommonlyused:cumin,chilipowder,turmeric,curry,garam masala, crushed red chili flakes, cayenne pepper,paprika, white and black peppercorns, Cajun seasoning,cinnamon,cloves,nutmeg,andallspice.SUMAC is a dark red spice that comes from the berries thatgrowonbushes throughout theMiddleEast. It isusually soldground and has a tart, lemony flavor and is used in MiddleEastern,Mediterranean,andPersianfood.It’sdeliciousonriceandsprinkledonshishkebabs.ItcanbefoundinmostMiddleEasterngroceries.SUPER GRAIN—A nickname for grains such as quinoa andamaranththatarenotedfortheirhighconcentrationoflysine,theaminoacidusually found in limitedproportions ingrains.Since the extra lysine give them a high quality of protein,supergrains can be combined with beans and other grains toboosttheirproteinvalues.
SWEETENERS
According to the USDA, in 1998 the average Americanconsumednearly140poundsofsugar.Althoughsomeofthesesugarswerefromnaturallyoccurringsourcessuchasfruitandvegetables, most were contained in prepared, packagedconvenience foods or added to the foodwe prepare at home.Therearemanymoresweetenersnowavailableonthemarket.Most sugars contain little more than calories, but manyalternative unrefined sugars contain trace elements, minerals,andvitamins.Thereisnowaytoclaimwhichsugarisbestforyou, because most nutritionists will say that regardless ofwhether it containsminerals or vitamins, during digestion allsugars break down into simple glucose, the basic body fuel,essential to the function of all cells. Most of the nutritionistsfeel the amount of trace minerals, vitamins, and elementscontained in unrefined sugars are too small to benefit from
nutritionally.Unrefined sweeteners are typically more expensive thanwhite sugar, because of the growth and processingconsiderations. Almost all of these alternative sweeteners areavailableinbothorganicandconventionalvarieties.
Amasake ismadebyculturingcookedricewithfermentedricecalledkoji.Enzymesconvertthericestarchtosimplesugars,mainlymaltoseandglucose.Traditionalamasakeisverythickandistypicallyusedforcooking.Ready-to-drinkvarieties have consistencies ranging from thin to milkshake-thick.Barleymalt is a thick, dark-colored sweetenermade fromsprouted barley that is dried, mixed with water, andcooked until a thick syrup forms. A good whole foodssweetener, high in complex, slow-digested sugars, barleymaltlendsitselftowardbaking,muffins,chocolatesauces,fruit breads, and desserts. Use it in baked beans, legumecasseroles, and jerk marinades and dressings. Substitutebarley malt one for one with white sugar. Reduce theliquidinyourrecipebyV4cupforeverycupofbarleymaltused.Brown rice syrup is a mild, minimally refined sweetener.Substitute it one to one for sugar, but reduce the totalamountofliquidintherecipeby¼cuppercupofbrownricesyrupused.Datesugarisanintenselysweetpowderproducedbydryingandgrindingdates.Itboastsallthenutrientsofdates,butitshouldbeusedinmoderation:Substitute⅔cupofdatesugarto1cupofsugarinrecipes.Dissolvingdatesugarinhot water before adding is a must; reduce other liquidsaccordingly.DemeraraandMuscovado sugarsareevaporatedcane juicesugarsthathavebeenleftminimallyprocessed.Thecoarsecrystals are sticky and dense with molasses and caramelflavors. These sweeteners are great for desserts, pies,
puddings, cakes,andwhereveracaramelized sugar flavorisdesired.Evaporatedcanejuiceisatermforsugarsthataremadebysqueezing sugarcane juice, drying it, and thenmilling orgrindingittovariousdegreesofgranulation.Thesesugarshaveamellow,molasses-like flavorandunderlying flavornuancesofspiceandvanilla.Fruit juice sweeteners are oftenmade with apple or grapejuiceconcentratesasthebasewithotherjuiceconcentratesaddedtoadjusttheflavorandsweetness.Youmayusethesame amount as a substitute for white sugar but mustreducetherecipesliquidcontentbyathird.Honey is one of the least-refined sweeteners, ranging inflavor and color depending on the particular plant fromwhichthebeesextractedflowerpollen.Since itraises theblood sugar quickly, it should be used in moderation.Alwayslookforrawhoney,whichhasitsnaturalnutrientsandenzymesintact.(Donotgivehoneytobabiesunder12months of age because it may contain Clostridiumbotulinium.Thesesporescancausebotulisminanimmatureimmune system; they are harmless after the first year ofage.)Rice syrup ismade from slightly polishedwhole grains ofrice.This syrup is lightercoloredandmoremild flavoredthan barley malt. It is less sticky, as well. Rice syrup ishypoallergenic,makingitagoodingredientforpeoplewhoare sensitive towheat or corn. It’s less sweet than honeyandcanbeusedinbaking,cookies,pies,andpuddings.Useit to roast root vegetables and allow the flavor of thevegetabletoshinethrough.Sucanat™ is a minimally refined, evaporated organicsugarcane juice. It has a pleasant, granulated texture andmeasures just like sugar. It lends a distinct molasses-liketaste towhatever it sweetens, so bear that inmindwhenaddingittorecipes.
TAHINI is a smooth sesame paste available raw and roasted.Try it on toasted bread in place of butter or on a vegetariansandwich. It adds protein, beneficial fats, and a rich, savoryflavor.(SeeBlackBeanHummus.)VEGAN—Adiet excluding all animal products (such as honeyordairyproducts)andmeats,fish,orfowl.VEGETARIAN—A diet including plant foods and animalproducts,suchasdairyandeggs,butnomeats,fish,orfowl.
VINEGARS
Balsamic Vinegar—In the United States, any dark, sweetvinegar can be labeled “balsamic,” but in Italy theregulationsdeterminingwhatcanbecalledacetobalsamicotradizionale are many and strict. To make sure yours isauthentic,lookforabottlewithawaxsealandaninsigniaof the producer’s origin. A limited number of Italianfamilies produce balsamic vinegar, using the same time-intensive methods they did in the Middle Ages—and insomecases,thesamecasks!Theresultingvinegarcanbeasthick as syrup and costs hundreds of dollars a bottle. Formost uses—in salad dressings and sauces—a much lessexpensive balsamic will do. Italians use balsamic vinegarwithdessert:afewdropsonberriesinsteadofsugar,oronasliverofcheese.
Brown rice vinegar is a favoriteofnatural foodscooks.Ricevinegarismellowandlessacidicthanothervinegars.ItisgreatonsaladsorasacondimentinAsian-inspireddishes.(SeeThaiCucumberSalad.)
Cidervinegarisagreatall-purposevinegarwithafaintappleflavor. There are many different acidic strengths andqualities of cider vinegar on the market. The traditionalmethod of vinegar manufacturing is referred to as theOrleansmethod,which involves apple cider orwine firstbeingfermentedwithunpasteurizedvinegarandthenagedinwoodencasksforuptosixmonthsbeforeitisreadyfor
use.Thisprocess yields amuchmore complex flavor andaroma than the quick method, which is much moremechanized and accomplished in just a few weeks fromstarttofinish.
Infused vinegars—You may make herb-and spice-flavoredvinegarsathomeeasilybymarinatingfavoriteherbssuchasthyme,rosemary,oregano,ortarragoninrice,wine,orcidervinegar.Placefourorfivelightlycrushedfreshherbstalksinajarwithtwocupsofvinegarandallowtomarryfor five tosixdays,until flavorsblend. Ifyou likea littlezip inyourdishes, add some fresh chilies of your choice,alongwiththeherbsorafewclovesoffreshgarlic.Specialty vinegars— Fruit-flavored vinegars, made byinfusing raspberries, figs, cherries, and other fruits, areused for salads and sauces. The strong earthy flavor ofsherryvinegarisusedonsaladsandtofinishsauces.Maltvinegar has a sharp, unusual flavor that goes well withfriedfoodsandpotatodishes.Umeboshi vinegar, also known as ume, is another favoriteingredient of natural foods cooks, especially people whoenjoy a macrobiotic lifestyle. Ume vinegar is not a truevinegar. This very tart and somewhat salty condiment ismade from liquid from fermented Japanese umeboshiplumsandtheAsianherbshiso leaf.This isaverystrongseasoning and should be used sparingly in dressings, insoups,andonsalads.
WASABIisJapanesemustardpaste.Itisintenselypungentandusuallyeatenintinydabsonsushi.AddatouchtoAsiansaucesforextrabite.Lookfornatural,driedwasabipowderandmakeyourownpaste; the ready-madepastesoftencontainartificialgreencoloring.YOGURT contains active cultures that contribute beneficialbacteria, alongwithhelpful enzymes, to the digestive system.Toavoidoverdoingsugar,buyplainyogurtandaddfreshfruit.
Organic yogurt is also available. Low-or nonfat yogurt is anidealsubstituteforsourcreamandiseventastier.Forthedairyabstainer, soy yogurt is now made with the same beneficialcultures and has the added plus of soy isoflavones. (See: soyfoods.)
MenuSuggestions
Eating three square meals isn’t what it used to be. Although the importance of eating anutritionallybalanceddiethasnotdiminished,theruleshavechanged.Insomewaysourculturehasbecomemoreexperimental.Today,grazingoreatingsmallmealsmorefrequentlyiscommontomanyofus.Wearealsoexperiencingahugeinterestinethnicfoodsandmanyofourdinnertablesreflectamodernglobalcuisineapproachtodining.Multi-ethnictastesamplingsservedonsmallplates, suchas Spanish tapas,Asiandim sum,andMediterraneanmeze, enableus tobemoreplayfulanddaringwithourfoodchoices.Combinationsofdishesonceconsideredunusualnowfallintothenorm,providedtheymakesensetoourtastebuds.
Timehasalsoaffectedourdinnerdecisions.Wewanttoeatrightandwantdinnersthattasteliketheytookalldaytoprepare—aslongastheytakeusunderahalfhourtomake.
Inordertofreeupsomeofyourkitchentime,wehaveputtogethersomemenusforyou.Hereare some everyday, special occasion, and favorite suggestions thatmay begin a new traditionaroundyourdinnertable.
WARMINGEVERYDAYDINNERSTHATCANBEPREPAREDAHEAD
CreoleRiceandBeanSoup
JamaicanJerkChickenWrap
SpicyMacandCheese
Southern-StylePowerSlaw
TeriyakiChickenWings
PadThai
EmeraldSesameKale
ChickenBreastPiccataFlorentine
FettuccinewithGarlic,Parsley,andParmesan
Servewithagreensalad
GLOBALFLIGHTSOFFANCY
GardenofEvaSummerRolls
Thai-StyleGreenCurryChicken
AsianBraisedGreens
Samosas
FirecrackerShrimp
OrangeCashewRice
SesameSugarSnapPeas
GrilledMarinatedArtichokeHearts
ChickenToscanawithWhiteBeans
RoastedScarletPeppers
BalsamicBerryDessertToppingovericecreamorbiscotti
SpicyChickenandTortillaSoup
ChilesRellenosCasserole
CilantroLimeRice
TandooriStuffedLettuceLeafCups
PersianLambRoastàlaGrand-Mère
YellowSplitPeaswithFreshDillandCrispyGarlic
PiquilloPepperswithGoatCheese
Cubano-StylePorkLoin
AnaheimChiliMashedPotatoes
HavanaBlackBeans
Rum-PaintedPineappleOrangeBundtCake
BakedFalafelBalls
Fattoush
MoroccanPan-RoastedSeafood
MixedNutandFlaxSeedBaklava
INSPIREDVEGETARIANMEALS
SpicyChickpeaPattieswithCilantro,Lime,andChilies
AlgerianEggplantSalad
QuinoaTabbouleh
“It’sAlive”Salad
ChunkyGardenVegetableChili
OrangeCashewRice
ThaiCucumberSalad
KungPaoTofu
CilantroLimeRice
SeitanLasagna
Pan-RoastedFennel
Servewithagreensalad
PortobelloBurgers
WholeWheatLinguinewithBroccoli
SilkenTofuChocolateMousse
TomatoBruschetta
TuscanVegetableSauté
GarlicSpinachStelliniPasta
EssentialSeaVegetableSalad
AdzukiBeanLoaf
VeganCreamedSpinach
ATHOMEFORTHEHOLIDAYS
THANKSGIVING
Herearesomealternativestothetraditionalturkey:
PomegranateGlazedChicken
CaramelizedOnionTurkeyRoulade
Red-Chili-RubbedSalmon
HazelnutCrustedPorkLoin
Servewith:
GarlicCreamedSpinachwithArugula
MapleGlazedCarrots
RoastedBroccoliMedley
VersatileMashedPotatoesorParsnipMashedPotatoes
PumpkinBreadPudding
VEGETARIANTHANKSGIVING
Spinach,Beet,andWalnutSalad
HarvestVegetableShepherd’sPiewithOrangeMashedYamCrust
Skillet-RoastedLimaswithItalianHerbs
WildRicewithPecansandCranberries
HOLIDAYORSPECIAL-OCCASIONBUFFETSTHATWILLIMPRESSYOURFRIENDSANDALLOWYOUTOBEAGUESTATYOUROWNPARTY
Thesebuffetcombinationslookextremelybeautifulwhencombined.Thecolorsandshapesarewonderful,andinmostcasesallthedishescanbemadeadayortwopriortoserving.Nobody likes to be busy scurrying around cooking while friends and family are in thehouse.
AMEDFEST
These dishes combined form aMediterraneanmeze theme. These recipes can all be served atroomtemperature.
RedPepperHummus
SpinachArtichokeDip
Fattoush
LigurianChickenBreastsorAthenianChickenRoll-Ups—serve themcut into1-inch-thick
medallions.
ChickpeasFlorentinewithRoastedPeppers
OrzoandFetawithLemon-CaperDressingandKalamataOlives
MixedNutandFlaxSeedBaklava
FAMILYFIESTA
ChiliCheeseTamales
Red-Chili-Rubbed Salmon—leave one side of salmon whole and serve guests from theintactside;it’sveryimpressive.
ChipotlePotatoSalad
CilantroLimeRice
Servewithagreensalad
PearBurritos
SPECIAL-OCCASIONASIAN
AsianTunaDumplingswithSoyDippingSauceorThaiFishCakes
Thai-StyleGreenCurryChicken
SpicyAsianFlankSteakSubmarinewithSzechwanSlawandPeanutSauce
PadThai
ThaiBlackRiceSalad
SzechwanSlaw
WISHINGWEWEREINTUSCANY
GrilledMarinatedArtichokeHearts
TomatoBruschetta
ChickenToscanawithWhiteBeans
SausageandMulticoloredPepperswithBasil
TuscanVegetableSauté
Pan-SautéedPortobelloPastawithRoastedGarlicandSun-DriedTomatoes
BalsamicBerryDessertToppingovergelato
ECLECTICTAPASMENUFORNEWYEAR’SORANYSPECIALOCCASION
Raspberry-StuffedBrieWrappedinPhyllo
Turkey,Sage,andPineNutMeatballswithCucumberRaita
FirecrackerShrimp
Quesadillaassortment
CrispyGarlicTofuBites
CajunSeafoodCakes,madeinsmallsilver-dollarstyle
GREATSUNDAY-NIGHTSUPPERS
ThaiCucumberSaladoragreensalad
TunaNoodleCasserole
StrawberryCobbler
GrilledLemonPepperRib-EyeSteaks
MashedPotatoeswithjalapeñosandCheddar
Southern-StylePowerSlaw
NectarineBlueberryJohnnycake
DoubleDumplingBeefSteworMushroomTofuStroganoff
ParsnipMashedPotatoes
MapleGlazedCarrots
LemonLimeBars
TomatoBruschetta
SausageandMulticoloredPepperswithBasil
FettuccinewithGarlic,Parsley,andParmesan
Pan-RoastedFennel
WineRecommendations
Whenselectingawinetomatchyourdinner—whetherasimplepastaoranelaboratepaella—there are literally thousands of options. When wine and food meet at the dinner table, theintensity of the food can cancel the flavor of thewine and vice versa. For example, a simplewhitewinecouldbeoverwhelmedbyaheavyredmeat.While therearenorulesset instone,hereareafewguidelines:
Drinkwhatyou like.Recommendationsmadebywineexpertsmeannothing if thewinedoesnotappealtoyourtastebuds.
Drinkdrywinesbeforeyoueatsweets.Justlikesavingyourdessertuntilafteryourmeal,asweetwinewillmakeeverythingelsetastetart.
Matchtexturewithtexture.Drinkalightwinewithalightmeal.Enjoyafull-bodiedwinewithafull-bodiedmeal.
Herearesomesuggestions:
WHAT’SINAGRAPE?Winesarenamedfortheregionoftheworldinwhichthegrapesweregrownorforthevarietyofgrape.
A varietal wine is one named after the grape variety from which it is made (or theprincipalgrapeifmorethanoneisused).Thesamevarietyofgrapecantastedifferentlydependinguponthesoil,thesun,therain,thetemperature,andotherfactors.
Alternatively,mostEuropeanwinesarenamedfortheregioninwhichthewineismade.BordeauxismadeinBordeaux;ChablisinChablis;ChampagneinChampagne.Thebottlewillnotusuallytellyouwhatvarietyofgrapesisinthewine.
STORINGWINEIfyouplantostorethebottleforamonthortwo,keepthebottleslyingdownonarackawayfromdirectheatandsunlight.
Ifyouwillbeservingthewinesoon,followtheseguidelines:
Chillwhitewinesforatleastfourhoursintherefrigerator—champagneforawhilelonger.Removewhitewinefromtherefrigerator30minutesbeforeserving.
Ideally,redwinesshouldbeservedatacoolcellartemperature(about60°E).Ifyourredwine is at room temperature, chill the bottle in the refrigerator for 10 minutes beforeserving.
UNCORKINGTHEBOTTLEWhenremoved,examinethecork.Itshouldbeingoodcondition.Diditpopwhenthebottlewasopened?Ifthecorkslidesouttooeasilyorifitisthinorbroken,youmayhaveabadbottleofwine.Oxygencanmakewineoxidizeordeteriorate.
Sniffingthecorkwillnottellyouanythingaboutthewine,though.Thecorkcanhavean“off”odorandbecrustedwithtartaricacidcrystals,yetthewinecanstilltastedelicious.Nonetheless,youshouldmakesurethecorkisnotdriedout.Wineshouldbestoredonitssideorcorkdowntokeep the corkmoist andassure a good seal. If thewine is red andold, the corkmaybecomesoakedandcoloredfromthewine.
CHECKINGWINEPourasmallamountofwine.Carefullyswirltheglass.Thisallowsthewineto“breathe”oropenthefruitflavors.Bringittoyournose,inhaledeeply,andrelease.Thebestindicationoftasteandqualityisifyousmellitbeforeitreachesyournose.Ifthewinesmellslikesherry,itisoxidized.Ifithasanoffodor,thensomethingwaswrongwiththewaythewinewasmadeorstored.
Lookatthewineintheglassfromthecentertotheedgeagainstawhitebackground.Awhitewine should have a clean, attractive edge—not a watery edge. For reds, a consistent colorindicatesayoungerwinewhileanamberhuesuggestsamoreagedvariety. Ifwhitewinehasturnedbrown,thewinehasspoiled.
Nowitistimetotastethewine.Remember,youaretastingthewinetoseeitissound,nottoseeifyoulikeit.Therearethousandsofwinestochoosefromandnoonelikesthemall,butyouwanttoensurethewineisnotpastitsprime.
OrganicWines
Organicwinesdomore than taste great—they alsohelpprotect and rebuild the earth’snaturalresourcesandmaintainhealthysoil.Organicfarmingrequiresvineyardsorfarms
to use and document specific growing practices for three years prior to receiving
certification.Healthy soil is the true foundation of organicwine production. Instead ofusing synthetic pesticides and herbicides, organic vintners encourage biodiversity. Thistechnique helps to regulate andmaintain the health of the soil by attracting beneficialinsects(thenaturalpredatorsofharmfulinsects),encouragingthegrowthofcovercropsother than grape vines in the vineyard, andusingnatural fertilizers such as compostedanimalmanure.Healthiersoilproducesahealthierplant.
You’llfindwinesproducedfromorganicallygrowngrapeslabeledseveralways:
Made from organically grown grapes. Grapes are grown according to organicstandards. Though sulfites occur naturally in wine, many vintners recognize theextremedifficultyofproducingawinethatwillkeepwellwithoutincludingatleast-some sulfites in addition to those that occur naturally. Sulfites added duringfermentationkeepthewine’sflavorstableforalongerperiodoftime.
Organicallygrownandorganicallyprocessed.Grapesaregrownaccording toorganicstandards.Nopostharvestsulfitesareaddedandthewinesnaturallycontainlowerlevelsofsulfites.Mostorganicwinesarealsolabeled“noaddedsulfites.”
Biodynamic.Thisfarmingtechniquesupplementsmethodsusedbyorganicproducerswithhomeopathic-likepreparations,infusions,andspraysproducedonthefarmtoenhance and regulate plant growth, compost production, and soil fertility. Somebiodynamicwineproducersaddsulfiteswhileothersdonot.
Today,manyoftheorganicwinestastejustasgreatasconventionalwines.Thepricesareaffordable,too.Thecommitmentbyorganicwineproducersnotonlytoproducingthehighest quality product but also to maintaining the health of the environment issomethingwecanallraiseourglassto.
PREPARINGFORAPARTYHereareanswerstothemostcommonquestionsaboutpreparingforaparty:
HowmuchwineshouldIbuy?Astandard750mlbottleequalsapproximatelyfiveglassesofwine.Determinehowmanyofyourguestswilldrinkwine,andexpecteachtodrinktwotothreeglasseseach.Somewillhavemore,someless.
HowmuchshouldIspend?Determineyourbudget,butdon’tgooverboard.Therearegreatvalues for less than$12perbottle and, of course,manywonderfulwines that aremoreexpensive.
Redorwhite?Servebothifyourpartyismorethanjustafewpeople.Ifyouwouldliketostickwith just one choice, whitemay bemore appropriate for an afternoon partywithlighterfoods.Redisagoodchoiceforaheaviermenu.
WhataboutChampagne?WhilepeopleenjoyChampagne,generallyyourguestswon’tdrinkalot.Oneglasseachcanaddafestivetouch.WhenservingChampagne,pourlessthanyouwouldforwine.
TheCheeseCourse
ABRIEFHISTORYOFCHEESE
Cheeseistheoldestknownmethodofpreservingmilk.Theexistenceofcheesedatesbackmorethan one thousand yearswhen nomads traveledwithmilk stored in pouchesmade of animalhide.Theliquidmilkwasexposedtoheat,whichledtotheseparationofthemilksolids(curds)andthemilkliquids(whey).Theresultwassolidifiedmilk—cheese!
All cheese is, in simple terms, a separation of the curds and whey of milk product. Themanipulationof the curds intovarious formsormolds in addition to theuseof variousmilkshaveresultedinthemanystylesandvarietiesofcheesewehaveavailabletoday.
TYPESOFCHEESEThere are literally hundreds of varieties of cheese today.Here are someof the basic varietiesavailabledomesticallyandaroundtheworld:
Freshcheesehasgonethroughthecheese-makingprocessandisofferedforconsumptionataveryyoungage,usually in less than30days.Theseare typicallyverymoistandoftenspreadable.Anexampleisfreshchevre.
Softripenedcheesesrefertothosewithediblebloomyrinds.Anexampleisbrie.Thecheeseripens from the outside into the middle. The exterior, the bloomy rind, is white. Theinterior is the chalk; it is hardwhen the cheese is young andwill soften as the cheeseripens.
Trappistormonasterycheeseswereoriginallymadebymonks inthe fourteenthcentury inBelgium.Thecloistered lifeof amonkoffereduniqueopportunities todevelop foodandbeveragesbasedon theneedsof the commune.Themonksdevelopeda specific style ofcheeseusuallydescribedasasemi-softvarietywithwashedrinds.Therindsweretypically“washed” by the ales the monks were fermenting in the abbey. Typical of this style istodaysChimaycheese.
Whey cheese, such as ricotta, is produced during the heating of thewhey. Basically, thewheythatremainsfromaninitialcheeseproductionstillcontainsenoughproteinstoformotherproducts.Whenthewheyisreheated,theseproteinssolidifytoformanotherstyleofcheese.
Hard cheese has either a solid age or is producedusing very small curds.An example isParmigiano-Reggiano,whichisagedforaminimumof18monthsaccordingtotheItalianlawthatgovernsthecountry’scheeseproduction.
THEFLAVORSThereareasmanyflavorsofcheeseastherearevarieties.Thefollowingitemshaveaneffectontheflavorofcheese:
Milk. Themost popular milks used in cheese production today come from cows, goats,sheep,andwaterbuffaloes.Theanimals’milksvary inprotein, fat,mineral,andvitamincontent.Usingrawinsteadofpasteurizedmilkalsohasaneffect.Milkhasmoreflavorinitsnatural,rawstate.
Theanimal’sdiet.Thegrassandfeedtheanimalconsumeswhileproducingthemilkaffectthe flavorof the finalproduct.Forexample,SwisscowseatingrichalpinegrassproducethenuttyflavorinSwitzerland’straditionalcheeses.
Cheeserinds.Somerindsarenatural,whichmeansthecheesehardensnaturally fromtheoutside and the rind is the cheeseminus themoisture content. A natural rind is edible.Also,naturalmoldson cheese rindsprovideunique flavors. Somecheese iswashed in abrine,orsalty,solutiontwiceaweektoprohibitmoldgrowth.Othercheeseiswashedlessfrequentlytoencouragethegrowth.
The age of the cheese. As a very complex food, cheese continues to develop flavor andcomplexitywithtime.
Thesizeofthecurd.
RENNETSRennetisanenzymeaddedtothemilkthatbeginsthecoagulatingprocessthatturnsmilkintocheese. There are different types of rennet: animal, microbial, and vegetarian. Rennetlesscheeses,or“acidprecipitatedcheeses,”arecreatedusingtheirnaturalacidityanddonotrequiretheadditionofacoagulatingenzyme.Cottagecheese,ricotta,andsomevarietiesofmozzarellaareexamplesofrennetlesscheeses.
CHEESEFORVEGETARIANSMoreandmorecheeseproductsareavailableinvegetarianvarieties.Vegetariansshouldlookfortheterms“microbialrennet,”“vegetarianrennet,”or“madewithoutrennet”whenpurchasingacheeseproduct.
ORGANICCHEESEOrganiccheeseproductionbeginswiththeanimalsthatproducethemilk.Theymustberaisedinanorganicenvironmentandbefedorganicgrains.Also,theseanimalscannotreceiveantibiotics
orgrowthhormones.
In the cheese-making facilities, allmachines usedmust be designated for the production ofcertified organic products only. No genetically modified organisms (GMOs) are allowed inorganiccheese.Additionalstrictstandardsareenforced,includingspecificguidelinesforcleaningequipment.
STORINGCHEESECheesewillcontinueitsdevelopmentinyourrefrigeratorifallowedtobreathe.Storeyourcheesewrappedinpaper,whichallowsformoistureretentionaswellascirculation.Placeitinapartoftherefrigerator,likethevegetabledrawer,whereitwillnotbeexposedtolightorheat.
SERVINGCHEESEA good rule of thumb is to remove the cheese from the refrigerator approximately 30 to 45minutespriortoserving,dependingontheweightofthecheese.Softercheesewillrequirelesstimeoutof the refrigerator.This timeallows the cheese to “openup”anddevelop, similar toopeningabottleofwine.
Thetextureofacheesealsocontributestoitsbestformforserving.
Serveallsoftripenedcheesesinwedges.
Freshcheesescanbeservedwholetobespreadonbreadorcrackers.
Cutsemi-softcheesesintoanyformdesired.
Semi-hardcheeseshouldbeservedinwedgesorcubestoexposethecheesetotheair.
Hardcheeseshouldbeservedinlargechunks.
Bluecheeseshouldbeservedinchunks.
Agedgoatcheeseshouldbepresentedonitsown.
SELECTINGCHEESEFORAPARTYIfyouwanttosatisfyanddelightagroupofpeoplewithdifferenttastes,offeranicevarietyofcheeses.Agoodvarietytostartwithisabluecheese,asoftripenedcheese,afreshcheese,ahardcheese,andauniqueregionalcheese.Youmayalsotryselectingacombinationofcheesesmadefromvariousmilks—goat,sheep,andcow.Atypicalservingatapartyistwoouncesperpersonpervarietyofcheese.
PAIRINGWINEWITHCHEESEIfyouwishtohighlightaparticularwineorcheese,createasimplepairing.Yourwinemerchant
and cheesemonger are valuable sources of information and inspiration—ask them for theiropinions and favorite combinations. Pick one distinctwine and one cheese that pair togetherwell. For example, foragoodwinterpairing,pickaSyrahand serve itwitha ripenedchevrefromFrancesuchasPuligneySt.Pierre.Youmayalsopaircheeseandwinebyfocusingontheproducts’areaoforigin.Tryselectingacheeseandawinethatarebothproduced insouthernFrance.AniceCotesduRhone,fullofflavorwithfruitycomponents,willpairwellwithalovelygoatsmilkselectionfromPerigordcalledSoreda.
CheeseinRecipes
Cheeseisaflavorfuladditiontomanyrecipes.Sincecheesecontainsafairamountofsalt,youmaywishtoreducetheamountofsaltinyourrecipe.Tryaddingcheeseto:
Oven-roasted potatoes. Shred an agedGouda or ParmigianoReggiano over the topimmediatelypriortoserving.
Mashedpotatoes.AddgratedPepatoRomanotospiceuptheflavor.
Casseroledishes.AddgratedRomanoandomitanysalt.
Applepies.Aclassic!Shredcheddarontoppriortoserving.
Soup.Almostanycheeseintherefrigeratorwillcreateanewandexcitingrecipe.
Pasta.Manydifferentcheeseswillenhanceyourpastadishes,or foran interestingchangetryablueGoudamacaroniandcheese.
Agoodcheeseandwinepairingtakessomethought,andtheuniqueflavorcharacteristicsofboththewineandthecheeseneedtobeconsideredtocreateaperfectmatch.Trytheseideas:
ForastrongercheesesuchasReblochonoragedCheddar,selectastrongandmoreflavor-filledwinesuchasaChardonnay,Merlot,Zinfandel,orSyrah.
Creamy cheeses such as brie or St. Andre pair well with effervescent wines such asChampagneorasparklingwine.
Fresh cheeses such as Brin D’Amour or Livarot pair well with fruity wines like CheninBlancandRiesling.
Bluecheesespairwellwithsweeterwines.SelectalateharvestRiesling,Moscato,FrenchSauterne,orPorto.
GoatcheesespairwellwithcrispwinessuchasSauvignonBlanc.
HardcheesessuchasParmigiano-Reggianooryear-oldManchegopairwellwithyoungredwinessuchasCabernetSauvignon,Merlot,orChianti.
WHAT’SINANAME?Manycheesesthatdatebackcenturiesarenamedforthecityortheregionofproduction.Somecheeses are strictly regulated and a cheese produced in a different region of theworld couldnevershareanexclusivename.Forexample,thecheeseknownasRomanocanonlybeproducedinRome,Italy.EmmentalerismadeonlyinEmmental,Switzerland.Severalcountries—includingSpain, France, and Italy—have regulations applying to the production of name-controlledcheeses. The regulations govern the type ofmilk, its source, the specific breed of the animalproducingthemilk,theagingprocess,andthephysicalcharacteristicsofthecheese.Theserulesvaryfromproducttoproductandcountrytocountry,buttheyareanearnestefforttokeeptheproductqualityconsistentovertimeandtomaintainthenamesassociatedwithspecificproducts.
This exclusivityofnameandproduction location isnot sharedamongall cheeses,however.Cheddar, forexample, isnowproducedaround theworld,yet thecheddarmade inWisconsintastes much different from the cheddar produced in England. As you taste different types ofcheesesfromdifferentorigins,youmaynoticeyouenjoycheesefromacertainareaoftheworldandwanttofurtherexploretheproductsofthatregion.
Resources
There were many books used while writing this book, both for historical reference and foranecdotalentertainment.Here isa listofbooksthatyoumight findamusing, informative,andeveninspirational.
Bricklin,Mark, and the editors ofPreventionmagazine.PreventionMagazine’s Nutrition Advisor.Emmaus,Pa.:RodalePress,1993.
D’Amico, Serge, ed., and Frangois Fortin, ed.TheVisual Food Encyclopedia.Montreal, Quebec:Quebec/AmeriqueInc.,1996.
Domine, Andre. Organic & Wholefoods—Naturally Delicious Cuisine. Cologne, Ger.: CulinariaKoneman,1997.
Herbst,SharonTyler.TheFoodLover’sTiptionary.NewYork:HearstBooks,1994.
——.TheFoodLover’sCompanion.Hauppauge,N.Y.:Barren’s,1995.
Madison,Deborah.VegetarianCookingforEveryone.NewYork:BroadwayBooks,1997.
Margen,Sheldon,M.D.,andtheeditorsoftheUniversityofCaliforniaatBerkeley.TheWellnessEncyclopediaofFoodandNutrition.NewYork:RebusPublications,1992.
Roehl,Evelyn.WholeFoodFacts.Rochester,Vt.:HealingArtsPress,1996.
Sass,LornaJ.ThePressuredCook.NewYork:WilliamMorrow&Co.,1999.
Shaw,Diana.TheEssentialVegetarianCookbook.NewYork:ClarksonPotter,1997.
Sonberg,Lynn.TheHealthNutrientBible.NewYork:Simon&Schuster,1995.
Wittenberg,MargaretM.Good Food—TheComprehensive Food andNutritionResource. Freedom,Calif.:TheCrossingPress,1995.
PRODUCTSDeliciousfoodisoneoflife’sfewdependablepleasures.JustasWholeFoodsMarketisdifferentfrom conventional supermarkets, our private label products are also different. Instead of thesameordinarystuff,WholeFoodsMarketsownlabeledproductsaremadeofthehighestqualityingredients and offer exceptionally flavorful items from around theworld.Many aremade bysmall producers who possess a passion for delicious, quality food as well as a knowledge oftraditional methods of preparation. While each recipe and each product includes the highestqualityingredients,manyarealsocertifiedorganic.
AllofWholeFoodsMarket’sprivatelabelproductsarefreeofartificialsweeteners,colorings,flavorings, andpreservatives.Theseall-naturalproductsmeetallofourQualityStandards andalsotastegreat.TheWholeKids™linewastheUnitedStates’firstcertifiedorganicproductline
developedjustforchildren’stastebuds.
AtWholeFoodsMarket,ourcustomerscanbeconfidenttheywillfindthesamehighstandardsof quality and value in our private label products as they do in all the products we carrythroughoutourstores.
INFORMATIONIn our hecticworld, it is oftendifficult to find the time to research and investigate all of theissuesaffectingour lives.Onourwebsite,www.wholefoodsmarket.com,we shareour researchintonatural andorganic foods, health, nutrition, food safety, and environmental issues.As anaddedbonus,wehavearecipesectionfilledwithmanyrecipesthatdidn’tfitinthisbook.Avisittooursitewillhelpyoustayuptodatewithimportantinformationabouttheworldaroundus,aswellaswhataffectsyouandyourfamilyinyourownhomeandkitchen.
AboutWholeFoodsMarket
WholeFoodsMarket,aFortune1,000company,istheworld’slargestchainofnaturalandorganicfoodssupermarkets.Attheendofour2001fiscalyearwehadsalesof$2.3billion and126 stores in twenty-three states and theDistrict ofColumbia.Our storesaveraged 28,500 square feet in size. We had more than twenty additional stores indevelopment,withanaveragesizeofaboutthirty-fivethousandsquarefeet.Therearemorethan23,000TeamMemberscurrentlyworkingwithWholeFoodsMarket.Wearea public companywith common stock trading on the Nasdaq StockMarket (symbol:WFMI).
The stores are supported by regional distribution centers, bake houses, commissarykitchens, a seafood processing facility, a produce procurement and field inspectionoffice,andacoffeeroastingoperation.
According toFortunemagazine,Whole FoodsMarket ranks as the 21st-largest foodanddrugcompany in theUnitedStates,and the827th largestcompanyoverall.Evenwithrapidgrowth,WholeFoodsMarketremainsauniquelymission-drivencompany—highlyselectiveaboutwhatwesell,dedicatedtoourCoreValuesandstringentQualityStandards, and committed to the principles of right livelihood, Team Memberempowerment,communityservice,conscientiousretailing,andsupportforsustainableagriculture.
Ourcustomerscanbeconfidenttheywillfindthesamehighstandardsofqualityandservice from all Whole Foods Market stores. You’ll find our retail stores and our
subsidiarylocationoperatingunderthenames:WholeFoodsMarket®
Bread&Circus®
Wellspring®
FreshFields®
Harry’sFarmersMarket®
AllegroCoffeeCompany®
The Whole Foods Market family of stores is constantly growing. Please visit ourwebsite atwww.wholefoodsmarket.com for updated store locations and addresses, orcall1-888-SHOP-WFM.
Index
AdoboSauce
AdzukiBeanLoaf
adzukibeans,about
adzukibeans,cooking
agar-agar,about
AlgerianEggplantSalad
almondmilk,about
almonds,about
amaranth,about
amaranth,cooking
amasake,about
AnaheimChiliMashedPotatoes
anaheimchilies,about
anchochilies,about
AntsonaLog
Appetizers.SeealsoDip
AsianTunaDumplingswithSoyDippingSauce
BakedFalafelBalls
BarbadianChickenFingers
ChiliCheeseTamales
CrispyGarlicTofuBites
CrunchySesameFive-SpiceChicken
Eight-LayerTortillaPie
FragrantGinger-LimeChickenFingers
FriedGreenTomatoes
GardenofEvaSummerRolls
GrilledMarinatedArtichokeHearts
PiquilloPepperswithGoatCheese
Raspberry-StuffedBrieWrappedinPhyllo
Samosas
SatéChickenSkewers
ShrimpandScallopChalupas
SpicyChickpeaPattieswithCilantro,Lime,andChilies
TandooriStuffedLettuceLeafCups
TeriyakiChickenWings
TomatoBruschetta
Triple-MushroomandLeekStrudel
Turkey,Sage,andPineNutMeatballs
Apple(s)
BerryFreeze
Cran-,RaspberryChutney
Fuji,Pie,FragrantSpiced
MapleBaked,withRolledOatCrust
TahiniSandwich,Open-Faced
WheatBerryWaldorfSalad
applesauce,inbakedgoods
ApricotAscension
ApricotGlazedSweetPotatoes
arame,about
arboriorice,about
arrowroot,about
Artichoke(s)
Dip,Spinach
Hearts,GrilledMarinated
MediterraneanTunaSalad
Arugula
GarlicCreamedSpinachwith
VeganCreamedSpinach
AsianBraisedGreens
AsianDressing,Spicy
AsianFlankSteakSubmarine,Spicy,withSzechwanSlawandPeanutSauce
AsianStock
AsianTunaDumplingswithSoyDippingSauce
Asparagus
andOrange,SpringCouscouswith
SmokedSalmon,andSpicyPistachios,BowTieswith
WarmQuinoaSaladwithShrimpand
AthenianChickenRoll-Ups
avocado,removingpitfrom
avocadooil,about
BahamianConchChowder
baking,defined
Baklava,MixedNutandFlaxSeed
BalsamicBerryDessertTopping
Balsamic-RaspberryDressing
balsamicvinegar,about
bananas,freezing
BarbadianChickenFingers
BarbecueLentilswithEggplant
BarbecueSauce,Honeyjalapeño
barbecuing,defined
Barley
cookingtimesfor
andOats,CountryVegetableSoupwith
pearled,about
Primavera
barleymalt,about
BasilPesto
basmatirice,about
basmatirice,cooking
beancurd.SeeTofuBeanSprouts
“It’sAlive”Salad
PadThai
beans.Seealsospecificbeans
canned,about
cooked,storing
cookingtimesfor
jarred,about
nutrientsin
preparing
quick-soaking
insoups
varietiesof
BéchamelSauce
Beef
CarneAsadawithJalapeñoCilantroPesto
cookingmethodsfor
cookingtimesfor
GrilledLemonPepperRib-EyeSteaks
Meatballs,Greek
PasteldeChoclo
slicingagainstthegrain
SpicyAsianFlankSteakSubmarinewithSzechwanSlawandPeanutSauce
Stew,DoubleDumpling
testingfordoneness
Beet(s)
Dressing,DecoPink
JustSqueezedVegetableCocktail
Spinach,andWalnutSalad
Beverages
AppleBerryFreeze
ApricotAscension
BloodyMaryCocktailMix
CappuccinoSnap
ChocolatePeanutButterTwist
freezingfruitsfor
JustSqueezedVegetableCocktail
Licuado
MangoPassionMontage
PassionPotion
Sangria
SoothingFreshGingerTea
UltraRefreshingTripleCitrusLimeade
WatermelonSpritzerwithFree-FormFrozenFruit
birdchilies,about
Biscuit,Cornmeal
biscuits,tipforpreparing
BlackBean(s)
ChunkyGardenVegetableChili
cookingtimesfor
Eight-LayerTortillaPie
Havana
Hummus
MardiGrasJicamaSlaw
ShrimpandScallopChalupas
Soup,Chipotle
SouthwesternCalamariSalad
SpicyChickenandTortillaSoup
Black-EyedPeas
cookingtimesfor
CountryVegetableSoupwithBarleyandOats
blackening,defined
blenders,immersion
Blondies,MapleButterscotchMacadamia
BloodyMaryCocktailMix
Blueberries,Dried,CinnamonStreuselCoffeeCakewith
BlueberryJohnnycake,Nectarine
BokChoy
AsianBraisedGreens
Wilted,GriddledSesameandGarlicTofuwith
BorrachoBeans
BowTiePastawithKasha,CaramelizedOnions,andWatercress
BowTieSalad,Bistro
BowTieswithSmokedSalmon,Asparagus,andSpicyPistachios
braising,defined
brazilnuts,about
Bread.SeealsoTortilla(s)
Croutons
Pudding,Pumpkin
Rounds
Brie,Raspberry-Stuffed,WrappedinPhyllo
broadbeans,about
Broccoli,Roasted,Medley
Broccoli,WholeWheatLinguinewith
broiling,defined
Broth,Aromatic
Broth,Miso
brownrice,about
brownrice,cooking
brownricepasta,cooking
brownricesyrup
brownricevinegar
Brownies,Unbaked
Bruschetta,Tomato
buckwheat,about
buckwheat,cooking
buckwheatflour,about
buckwheatgroats.SeeKashaBulgur
AncientGrainPilaf
BakedFalafelBalls
cookingtimesfor
burdockroot,about
Burgers
“FeelYourOats”
MilletandYam
Portobello
TeriyakiTurkey,withGreenOnionandGinger
tipsformaking
Burritos,Pear
butter,inrecipes
Buttermilk
EnlightenedCaesarDressing
RanchDressing
substitutefor
ButternutSquash
Bisque
Roasted
Roasted,withPennePasta
butters,nut,typesof
ButterscotchMacadamiaBlondies,Maple
Cabbage
AsianBraisedGreens
GardenofEvaSummerRolls
GriddledSesameandGarlicTofuwithWiltedBokChoy
ShrimpandScallopChalupas
Soup,Sweet’n’Sour,Hungarian
Southern-StylePowerSlaw
SzechwanSlaw
CabernetSauvignonwines
CajunDressing
CajunSpice
Cake
ChocolateAngelFood
Coffee,CinnamonStreusel,withDriedBlueberries
LaborofLoveCheesecake
TheNutcrackerSweetCheesecake
PineappleOrangeBundt,Rum-Painted
Cakes(savory)
Couscous,withMintandRedPepper
Fish,Thai
QuinoaVegetable
Risotto
Seafood,Cajun
SpicySmashedPotatoPatties
CalamariSalad,Southwestern
CaliforniaHighRoller
cannellinibeans.SeeWhiteBean(s)canolaoil,about
canolaoil,indressings
CapeCodWrap
CapelliniSalad,Lemon
CarneAsadawithJalapeñoCilantroPesto
carob,about
Carrot(s)
ButternutSquashBisque
ChickenandDumplings
Coins,GingerAleandHoneyBraised
cooking,tipfor
GingerSoup
JustSqueezedVegetableCocktail
MapleGlazed
SesameSugarSnapPeas
Cashew(s)
MixedNutandFlaxSeedBaklava
PortobelloBurgers
Rice,Orange
cast-ironpans,seasoning
Catfish,PecanCornmealDusted
Cauliflower,Crackling
CausaLimenawithTuna
cayenne,about
“CertifiedOrganic,”meaningof
Chalupas,ShrimpandScallop
chanterellemushrooms,about
Chardonnaywines
Cheddar,EnglishFarmhouse,WhiteBeanandKaleGratinwith
Cheddar,MashedPotatoeswithJalapeñosand
Cheese.SeealsoFeta;GoatCheese;Parmesan
addingtorecipes
ChilesRellenosCasserole
ChilledLinguinewithGorgonzolaandBasil
Cottage,Pancakes,Fluffy
Dip,HabanereAle
Eight-LayerTortillaPie
flavorsof
togarnishsoups
historyof
LaborofLoveCheesecake
MashedPotatoeswithJalapeñosandCheddar
TheNutcrackerSweetCheesecake
organic
pairingwithwines
PearBurritos
productionregulationsfor
Quesadillas,MushroomGoat-
Raspberry-StuffedBrieWrappedinPhyllo
RisottoCakes
SeitanLasagna
selecting,forparties
serving
SmokedMozzarellaandPenneSalad
forsoupaugratin
SouthwestKingRanchCasserole
SpicyMacand
SpinachArtichokeDip
SpinachMushroomLasagna
storing
SuperBowlconQuesoDip
SweetPotatoQuesadillas
Tamales,Chili
TomatoClouds
Triple-Pepper,andOnionQuesadillas
varietiesof
vegetarian,buying
WhiteBeanandKaleGratinwithEnglishFarmhouseCheddar
WoodlandMushroomQuesadillas
CheninBlancwines
Chicken
bestroastingmethodfor
Blackened,Salad
BreastPiccataFlorentine
Breasts,Ligurian
BreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade
ChiliBlancowith
cookingmethodsfor
CrunchySesameFive-Spice
Drumsticks,HandtoMouth
andDumplings
Fingers,Barbadian
Fingers,FragrantGinger-Lime
GreenChiliPistachioMoleEnchiladas
GreenCurry,Thai-Style
herbandgarlicflavorsfor
Jerk
Jerk,Wrap,Jamaican
Minced,Wok-SautéedMizunawith
PomegranateGlazed
PotPiewithWholeWheatCrust
Roll-Ups,Athenian
Salad,Caesar,Enlightened
Salad,Sonoma
Skewers,Saté
Soup,The
SouthwestKingRanchCasserole
Stock
SurfandTurfPasta
SweetPotatoChili
andTortillaSoup,Spicy
ToscanawithWhiteBeans
andWildRiceSoup
Wings,Teriyaki
chickpeaflour,about
Chickpea(s)
BakedFalafelBalls
BlackBeanHummus
cookingtimesfor
FlorentinewithRoastedPeppers
MilletandYamBurgers
Patties,Spicy,withCilantro,Lime,andChilies
RedPepperHummus
TuscanVegetableSauté
Chili
BlancowithChicken
ChunkyGardenVegetable
SweetPotato
20,000LeaguesUndertheSeafood(var.)
Chili(es).SeealsoChipotle(s);Poblano(s)
AdoboSauce
Anaheim,MashedPotatoes
buyingandstoring
EasyMoleSauce
Green,PistachioMoleSauce
HabaneraAleCheeseDip
handling,tipsfor
HoneyJalapeñoBarbecueSauce
JalapeñoCilantroPesto
JamaicanJerkSauce
KashmiriSpiceMash
PiquilloPepperswithGoatCheese
preparing,forrecipes
SpicyMexicanMarinade
Terra-CottaStock
varietiesof
Chipotle(s)
-TomatilloSalsa
BlackBeanSoup
ChiliCheeseTamales
Dressing
PotatoSalad
Terra-CottaStock
Chocolate
AngelFoodCake
EarthBalls
Mousse,SilkenTofu
TheNutcrackerSweetCheesecake
PeanutButterTwist
Chowder
Conch,Bahamian
MisoVegetable
RedBeansandRice
RoastedCornPoblano
SweetPotato,Corn,andKale
Chutney,Cran-AppleRaspberry
Chutney,Onion
cidervinegar,about
Cilantro
FirecrackerSpiceMash
leaves,removing,tipfor
LimeRice
Pesto,Jalapeño
CinnamonStreuselCoffeeCakewithDriedBlueberries
Clams
BahamianConchChowder
cleaningandcooking
opening,tipfor
Cobbler,Strawberry
Coconut
ChocolateEarthBalls
CrunchySesameFive-SpiceChicken
TheNutcrackerSweetCheesecake
PeanutSauce,Curry
UnbakedBrownies
Coffee
CappuccinoSnap
iced,preparing
RaspberryEspressoPotsdeCrème
CoffeeCake,CinnamonStreusel,withDriedBlueberries
ConchChowder,Bahamian
condiments.SeealsoChutney;Dressing;Marinade;Sauce
cookies,storing,tipfor
cooking,withnaturalfoodsbasicsof
methodsof
potsandpansfor
utensilsfor
Corn
AnaheimChiliMashedPotatoes
ChilesRellenosCasserole
Chowder,RoastedPoblano
MardiGrasJicamaSlaw
PasteldeChoclo
PotatoSemi-Soufflé
Pudding,PumpkinPoblano
SpicyChickenandTortillaSoup
SweetPotato,andKaleChowder
corngrits,cooking
cornoil,about
cornpasta,cooking
Cornmeal
Biscuit
cookingtimesfor
PecanDustedCatfish
PumpkinPoblanoCornPudding
SavoryTomatoPestoPolenta
CottageCheesePancakes,Fluffy
Couscous
AncientGrainPilaf
CakeswithMintandRedPepper
cookingtimesfor
Israeli,about
Spring,withAsparagusandOrange
Toasted,Moroccan,withSpicedHoneyCitrusDressing
Cranberries
Cran-AppleRaspberryChutney
Dried,WildRicewithPecansand
WildRicewithPecansand
CreoleRemouladeSauce
CreoleRiceandBeanSoup
Croutons
Crust,WholeWheat
Cubano-StylePorkLoin
Cucumber(s)
Gazpacho
Raita
Salad,Thai
CurryCoconutPeanutSauce
Curry-LemongrassDressing
daikon,about
dairyproducts,inrecipes
datesugar,about
demrarasugar,about
Desserts.SeealsoCake
ChocolateEarthBalls
FragrantSpicedFujiApplePie
LemonLimeBars
MapleBakedPearsorAppleswithRolledOatCrust
MapleButterscotchMacadamiaBlondies
MixedNutandFlaxSeedBaklava
NectarineBlueberryJohnnycake
PeanutButterPlayDough
PearBurritos
PumpkinBreadPudding
RaspberryEspressoPotsdeCrème
SilkenTofuChocolateMousse
SparklingOrangeGelled
StrawberryCobbler
Topping,BalsamicBerry
UnbakedBrownies
Dip
BlackBeanHummus
GoatCheese,WarmHerbed
HabaneraAleCheese
Honey-Dijon
PicodeGallo
Pink
RedPepperHummus
Spinach
SpinachArtichoke
SuperBowlconQueso
ToastedPepita
Tomatillo-ChipotleSalsa
DippingSauce,Soy
DippingSauce,Thai
Dressing.SeealsoMarinade
Balsamic-Raspberry
Beet,DecoPink
ButtermilkRanch
Caesar,Enlightened
Cajun
Chipotle
Curry-Lemongrass
FetaandRoastedGarlic,Creamy
FetaDill
HoneyCitrus,Spiced
ItalianHerbVinaigrette
KiwiandSatsumaMandarinOrange
Lemony
Mustard
Parmesan
RaspberryVinaigrette
RoastedSesame-Honey
Russian
Salad,Miso
Salad,Tikka
Sesame-Ginger
Sesame-Tamari
Southwestern
SpicyAsian
Szechwan
Tamari
TropicalHerb
Walnut
dryheatcooking
dulse,about
Dumplings,Parmesan-Parsley
Dumplings,Tuna,Asian,withSoyDippingSauce
durum(semolina)flour,about
edamame,about
Eggplant
BarbecueLentilswith
GoldenPotatoandAubergineSalna
Roast,withOrzoandRicottaPillows
Salad,Algerian
Soup,Greek,Chilled
SpicyRoasted,withSesameandHoney
Enchiladas,GreenChiliPistachioMole
enokimushoroms,about
Entrees.SeealsoOne-PotMeals
AthenianChickenRoll-Ups
BayScallopsDijon
BraisedFive-SpiceTofu
BroiledTunaStuffedwithSpinachandSun-DriedTomatoes
CaramelizedOnionTurkeyRoulade
CarneAsadawithjalapeñoCilantroPesto
ChickenBreastPiccataFlorentine
ChickenBreastsStuffedwithGoatCheeseandRoasted
RedPepperTapenade
ChickenToscanawithWhiteBeans
convertingsidedishesto
Cubano-StylePorkLoin
FirecrackerShrimp
GriddledSesameandGarlicTofuwithWiltedBokChoy
GrilledLemonPepperRib-EyeSteaks
HandtoMouthChickenDrumsticks
HazelnutCrustedPorkLoin
ImperialOrangeTofu
JavaneseRoastedTofuwithPepperRainbow
KungPaoTofu
LigurianChickenBreasts
LimeSearedScallopsoverBabySpinach
OléTurkeyTacos
PasteldeChoclo
PecanCornmealDustedCatfish
PersianLambRoastàlaGrand-Mère
PomegranateGlazedChicken
Potato-Chip-CrustedFishBites
Red-Chili-RubbedSalmon
ThreeDipsandaShrimpStick
Wok-SautéedMizunawithMincedChicken
evaporatedcanejuice,about
FalafelBalls,Baked
farro.SeeSpelt
Fattoush
favabeans,about
Fennel,Pan-Roasted
Feta
BistroBowTieSalad
DillDressing
GreekBeefMeatballs
Orzoand,withLemon-CaperDressingandKalamataOlives
andRoastedGarlicDressing,Creamy
FettuccinewithGarlic,Parsley,andParmesan
Fish.SeealsoTuna
Bites,Potato-Chip-Crusted
BowTieswithSmokedSalmon,Asparagus,andSpicyPistachios
CajunSeafoodCakes
Cakes,Thai
cookingmethodsfor
deboning,tipfor
MoroccanPan-RoastedSeafood
PecanCornmealDustedCatfish
Red-Chili-RubbedSalmon
20,000LeaguesUndertheSeafoodChili(var.)
fishsauce,about
Five-Spice(powder)
Chicken,CrunchySesame
Sauce
spicesin
Tofu,Braised
flaxseed,about
FlaxSeedandMixedNutBaklava
flaxseedoil,about
flour,inrecipes
flour,sifting
flour,typesof
freerange,meaningof
Fruit.Seealsospecificfruits
BalsamicBerryDessertTopping
Free-FormFrozen,WatermelonSpritzerwith
freezing
juicesweeteners
PassionPotion
ripening,tipfor
Sangria
GaramMasala
garbanzobeans.SeeChickpea(s)
Garlic
ButtermilkRanchDressing
CreamedSpinachwithArugula
Crispy,YellowSplitPeaswithFreshDilland
andgingerpaste,preparing
odor,tipforremoving
Parsley,andParmesan,Fettuccinewith
Roasted,andFetaDressing,Creamy
Roasted,andSun-DriedTomatoes,Pan-SautéedPortobelloPastawith
roasted,howtoprepare
RoastedThree-OnionStock
SpinachStelliniPasta
TofuBites,Crispy
garnishes,forsoups
Gazpacho
geneticallyengineeredfoods
geneticallymodifiedorganisms(GMOs)
Gewürtztraminerwines
ghee,about
Ginger
-LimeChickenFingers,Fragrant
Fresh,Tea,Soothing
andgarlicpaste,preparing
grating,tipfor
peeling,forrecipes
Soup,Carrot
GingerAleandHoneyBraisedCarrotCoins
glutinousrice,about
GoatCheese
Dip,WarmHerbed
PiquilloPepperswith
Quesadillas,Mushroom
andRoastedRedPepperTapenade,ChickenBreastsStuffedwith
GorgonzolaandBasil,ChilledLinguinewith
grain-basedmilks,about
Grain(s).Seealsospecificgrains
Ancient,Pilaf
cooked,storing
cookingtimesfor
togarnishsoups
varietiesof
Gratin,WhiteBeanandKale,withEnglishFarmhouseCheddar
GreatNorthernBeans
cookingtimesfor
SmokyMapleBakedBeans
GreekBeefMeatballs
GreekEggplantSoup,Chilled
Greens.Seealsospecificgreens
AsianBraised
cooking,tipfor
Griddlecakes
NotYourGrandmother’sVegetableLatkes
Spinach,Garlic,andRosemary
grilling,defined
groats.SeeWheatBerry(ies)
HabaneraAleCheeseDip
habanerachilies,about
HavanaBlackBeans
HazelnutCrustedPorkLoin
herbs.Seealsospecificherbs
addingtostock
cutting,tipfor
fresh,storing
togarnishsoups
inrecipes
high-altitudebakingtips
hijiki,about
hoisinsauce,about
Honey
-DijonDip
CitrusDressing,Spiced
JalapeñoBarbecueSauce
Hummus
about
BlackBean
andFire-RoastedVegetableClub
RedPepper
HungarianSweet’n’SourCabbageSoup
immersionblenders
ImperialOrangeSauce
ImperialOrangeTofu
infusedvinegars,about
ingredientguidelines
irradiation,effectof
ItalianHerbVinaigrette
Jalapeño(s)
BarbecueSauce,Honey
CilantroPesto
JamaicanJerkChickenWrap
JamaicanJerkSauce
JapaneseKaleSaladwithShiitakeMushrooms
Japonicarice,about
JavaneseRoastedTofuwithPepperRainbow
JerkChicken
JerkChickenWrap,Jamaican
jerkcookingmethod
JerkSauce,Jamaican
jicama,about
Johnnycake,NectarineBlueberry
Kalamataolives,about
Kale
CreoleRiceandBeanSoup
EmeraldSesame
LigurianChickenBreasts
Salad,Japanese,withShiitakeMushrooms
SweetPotato,andCornChowder
andWhiteBeanGratinwithEnglishFarmhouseCheddar
kamut,about
kamut,cooking
kamutpasta,cooking
Kasha,CaramelizedOnions,andWatercress,BowTiePastawith
KashmiriSpiceMash
kefir,about
KidneyBean(s)
ChunkyGardenVegetableChili
cookingtimesfor
CreoleBeanandRiceSoup
Eight-LayerTortillaPie
OléTurkeyTacos
RedBeansandRice
WheatBerrieswithGreenChiliesandRoastedPumpkinSeeds
Kids,Cookingwith
AntsonaLog
ChocolateEarthBalls
CreativeLunchBox101
“EatwithYourFingers”ChineseVegetableGarden
FluffyCottageCheesePancakes
GingerAleandHoneyBraisedCarrotCoins
HandtoMouthChickenDrumsticks
OléTurkeyTacos
Open-FacedAppleTahiniSandwich
OrangeGlazedSweetPotatoOvenFries
PeanutButterPlayDough
Potato-Chip-CrustedFishBites
SparklingOrangeGelledDessert
ThreeDipsandaShrimpStick
TomatoClouds
WatermelonSpritzerwithFree-FormFrozenFruit
KiwiandSatsumaMandarinOrangeDressing
knives,buying
kombu,about
kudzu,about
KungPaoTofu
Lamb
cookingmethodsfor
Roast,Persian,àlaGrand-Mère
testingfordoneness
Lasagna,Seitan
Lasagna,SpinachMushroom
Latkes,Vegetable,NotYourGrandmothers
Leek(s)
preparing,forrecipes
RoastedThree-OnionStock
andTriple-MushroomStrudel
legumes.Seealsobeans
lemongrass,about
LemongrassDressing,Curry
Lemon(s)
-flavoredoil,howtomake
CapelliniSalad
juice,inrecipes
LemonyDressing
LimeBars
PepperMarinade
TahiniSauce
TikkaSaladDressing
UltraRefreshingTripleCitrusLimeade
Lentil(s)
cookingtimesfor
withEggplant,Barbecue
andMushroomTagine
preparingforcooking
Sausage,andRiceSoup
Lettuce
Fattoush
LeafCups,TandooriStuffed
Licuado
LigurianChickenBreasts
LimaBeans
cookingtimesfor
Skillet-Roasted,withItalianHerbs
Limeade,TripleCitrus,UltraRefreshing
Lime(s)
-TarragonMarinade
Bars,Lemon
juice,inrecipes
SearedScallopsoverBabySpinach
UltraRefreshingTripleCitrusLimeade
Linguine,Chilled,withGorgonzolaandBasil
Linguine,WholeWheat,withBroccoli
lobster,howtocook
lunchboxideas
MacandCheese,Spicy
MacadamiaBlondies,MapleButterscotch
MangoPassionMontage
MapleBakedBeans,Smoky
MapleBakedPearsorAppleswithRolledOatCrust
MapleButterscotchMacadamiaBlondies
MapleGlazedCarrots
Marinade.SeealsoDressing
LemonPepper
Lime-Tarragon
Mediterranean
Pomegranate
Sesame-Miso
Shrimp
SpicyMexican
Teriyaki,TripleCitrus
tipsforusing
Toscana
meat.SeeBeef;Lamb;Pork
Meatballs,GreekBeef
Meatballs,Turkey,Sage,andPineNut
MediterraneanMarinade
MediterraneanTunaSalad
MediterraneanVegetableWrap
MenuSuggestions
Asianbuffet
Fiestabuffet
globaldinners
Mediterraneanbuffet
prepare-aheaddinners
Sundaynightdinners
Tapasbuffet
Thanksgivingholidays
Tuscanbuffet
vegetariandinners
Merlotwines
MexicanMarinade,Spicy
MexicanSpiceMixture
milk(non-dairy)
grain-based
nut-based
oat
soy
millet,about
millet,cooking
MilletandYamBurgers
mirin,about
Miso
addingtorecipes
Broth
togarnishsoups
Marinade,Sesame-
SaladDressing
VegetableChowder
Mizuna,Wok-Sautéed,withMincedChicken
mochi,about
moistheatcooking
mojo,about
MoleSauce,Easy
morelmushrooms,about
MoroccanPan-RoastedSeafood
MoroccanToastedCouscouswithSpicedHoneyCitrusDressing
Mousse,SilkenTofuChocolate
Mozzarella,Smoked,andPenneSalad
muesli,about
MungBean(s)
cookingtimesfor
“It’sAlive”Salad
Soup,Spicy
muscovadosugar,about
Mushroom(s)
buyingandcleaning
dried,soaking
Goat-CheeseQuesadillas
Lasagna,Spinach
andLentilTagine
Portobello,Club
Portobello,Pan-Sautéed,PastawithRoastedGarlicandSunDriedTomatoes
PortobelloBurgers
Shiitake,andSugarSnapPeas,OrecchiettePastawith
Shiitake,JapaneseKaleSaladwith
TofuStroganoff
Triple-,andLeekStrudel
Triple-,Bisque
varietiesof
Woodland,Quesadillas
mussels,cleaningandcooking
mustard,about
MustardDressing
naturalfoods
alternativeproteins
basicapproachto
cookingbasicsfor
cookingmethods
cookingutensilsfor
ingredientguidelines
meat,poultry,andseafood
potsandpansfor
navybeans,about
navybeans,cooking
NectarineBlueberryJohnnycake
nori,about
nutbutters,about
nutmilks,about
nuts.Seealsospecificnuts
nutrientsin
toasting
varietiesof
oatmilk,about
Oat(s)
cookingtimesfor
CountryVegetableSoupwithBarleyand
“FeelYourOats”Burgers
Rolled,Crust,MapleBakedPearsorAppleswith
oils
buying
forcooking
fordressings
seasoning
spraymisterfor
varietiesof
oliveoil
fordressings
flavored,addingtosoups
Olives
BistroBowTieSalad
Kalamata,about
Kalamata,OrzoandFetawithLemon-CaperDressingand
MediterraneanTunaSalad
One-PotMeals
ChickenandDumplings
ChickenPotPiewithWholeWheatCrust
ChilesRellenosCasserole
DoubleDumplingBeefStew
HarvestVegetableShepherd’sPiewithOrangeMashedYam
Crust
LentilandMushroomTagine
MoroccanPan-RoastedSeafood
MushroomTofuStroganoff
RoastEggplantwithOrzoandRicottaPillows
SausageandMulticoloredPepperswithBasil
SmokyMapleBakedBeans
SpicyMacandCheese
Thai-StyleGreenCurryChicken
TunaNoodleCasserole
TurkeyPicadillo
TuscanVegetableSauté
Onion(s)
Caramelized,Kasha,andWatercress,BowTiePastawith
Caramelized,TurkeyRoulade
Chutney
RoastedThree-,Stock
Soup,French,forEveryone
Triple-Pepper,andCheeseQuesadillas
Orange(s)
CashewRice
GelledDessert,Sparkling
GlazedSweetPotatoOvenFries
MashedYamCrust,HarvestVegetableShepherd’sPiewith
MashedYams
SatsumaMandarin,andKiwiDressing
Sauce,Imperial
Sauce,Raisin-
SpringCouscouswithAsparagusand
UltraRefreshingTripleCitrusLimeade
OrecchiettePastawithShiitakeMushroomsandSugarSnapPeas
organiccheese,about
organicfoods,about
organicwine,about
OrzoandFetawithLemon-CaperDressingandKalamataOlives
OrzoandRicottaPillows,RoastEggplantwith
oystermushrooms,about
oysters,shucking
PadThai
pan-frying,defined
pan-searing,defined
PanangGreenPeaSoup
Pancakes,FluffyCottageCheese
Parmesan
-ParsleyDumplings
ChickenBreastPiccataFlorentine
Dressing
EnlightenedCaesarDressing
FettuccinewithGarlic,Parsley,and
togarnishsoups
ParsnipMashedPotatoes
pasillachilies,about
PassionPotion
Pasta.SeealsoCouscous
BayScallopsDijon
BistroBowTieSalad
BowTie,withKasha,CaramelizedOnions,andWatercress
BowTieswithSmokedSalmon,Asparagus,andSpicyPistachios
ChilledLinguinewithGorgonzolaandBasil
cookingmethodfor
FettuccinewithGarlic,Parsley,andParmesan
togarnishsoups
LemonCapelliniSalad
Orecchiette,withShiitakeMushroomsandSugarSnapPeas
OrzoandFetawithLemon-CaperDressingandKalamataOlives
PadThai
Pan-SautéedPortobello,withRoastedGarlicandSun-DriedTomatoes
Penne,RoastedButternutSquashwith
preparingahead
reheating
RoastEggplantwithOrzoandRicottaPillows
SeitanLasagna
SmokedMozzarellaandPenneSalad
SpaetzleorSpätzle
SpeltPennewithPeasandWalnuts
SpicyMacandCheese
SpinachMushroomLasagna
Stellini,GarlicSpinach
SurfandTurf
testingfordoneness
TunaNoodleCasserole
varietiesof
wheat-free,cooking
whole-grain,cooking
WholeWheatLinguinewithBroccoli
PasteldeChoclo
pastrydough,workingwith
patties.SeeCakes(savory)
Peanut(Butter)
AntsonaLog
ChocolateEarthBalls
PlayDough
Sauce,Creamy
Sauce,CurryCoconut
softening,tipfor
Twist,Chocolate
UnbakedBrownies
peanutoil,about
PearBurritos
Pears,MapleBaked,withRolledOatCrust
Pea(s).SeealsoBlack-EyedPeas;SplitPeas
Green,Soup,Panang
SugarSnap,OrecchiettePastawithShiitakeMushroomsand
SugarSnap,Sesame
andWalnuts,SpeltPennewith
Pecan(s)
ChocolateEarthBalls
CornmealDustedCatfish
andCranberries,WildRicewith
andDriedCranberries,WildRicewith
PenneandSmokedMozzarellaSalad
Pepita,Toasted,Dip
peppercorns
addingtostock
cracking,methodfor
inrecipes
varietiesof
Pepper(s).SeealsoChili(es)
Gazpacho
Multicolored,andSausageswithBasil
preparing,forrecipes
QuinoaStuffed
Rainbow,JavaneseRoastedTofuwith
Red,Hummus
Red,Roasted,Tapenade,ChickenBreastsStuffedwithGoatCheeseand
RoastedBroccoliMedley
RoastedScarlet
roastingandpeeling
Triple-,Onion,andCheeseQuesadillas
PersianLambRoastàlaGrand-Mère
Pesto,Basil
Pesto,JalapeñoCilantro
Pesto,Sun-DriedTomato
PicodeGallo
Pie,FujiApple,FragrantSpiced
Pie,Pot,Chicken,withWholeWheatCrust
Pie,Shepherds,HarvestVegetable,withOrangeMashedYamCrust
Pie,Tortilla,Eight-Layer
Pilaf,AncientGrain
PineNut(s)
andSpinachQuiche
Turkey,andSageMeatballs
PineappleOrangeBundtCake,Rum-Painted
PinotGrisorPinotGrigiowines
PinotNoirwines
PintoBeans
BorrachoBeans
Eight-LayerTortillaPie
piquillopeppers,about
PiquilloPepperswithGoatCheese
Pistachio(s)
MixedNutandFlaxSeedBaklava
MoleSauce,GreenChili
Spicy,BowTieswithSmokedSalmon,Asparagus,and
PlayDough,PeanutButter
poaching,defined
Poblano(s)
ChilesRellenosCasserole
Chowder,RoastedCorn
CornPudding,Pumpkin
Terra-CottaStock
Tomatillo-ChipotleSalsa
Triple-Pepper,Onion,andCheeseQuesadillas
polenta,about
Polenta,SavoryTomatoPesto
Pomegranate
buyingandstoring
GlazedChicken
Marinade
seeds,garnishingwith
seeds,removing
Pork.SeealsoSausage(s)
cookingmethodsfor
Loin,Cubano-Style
Loin,HazelnutCrusted
testingfordoneness
PortobelloBurgers
PortobelloMushroomClub
portobellos,about
Potato-Chip-CrustedFishBites
potatopasta,cooking
Potato(es).SeealsoSweetPotato(es)
CausaLimenawithTuna
CornSemi-Soufflé
Golden,andAubergineSalna
LigurianChickenBreasts
Mashed,AnaheimChili
Mashed,Parsnip
Mashed,Versatile
Mashed,withJalapeñosandCheddar
NotYourGrandmother’sVegetableLatkes
Patties,SpicySmashed
preparingforcooking
Salad,Chipotle
Salad,Spring,withTropicalHerbDressing
Samosas
Spinach,Garlic,andRosemaryGriddlecakes
potsandpans,forcooking
poultry.SeeChicken;Turkey
ProteinGarnishes
proteins,alternative,typesof
Pudding,Bread,Pumpkin
Pudding,PumpkinPoblanoCorn
PumpkinBreadPudding
PumpkinPoblanoCornPudding
PumpkinSeeds
howtotoast
Roasted,WheatBerrieswithGreenChiliesand
ToastedPepitaDip
Quesadillas
MushroomGoat-Cheese
SweetPotato
Triple-Pepper,Onion,andCheese
WoodlandMushroom
Quiche,SpinachandPineNut
Quinoa
cookingtimesfor
rinsing
Salad,Warm,withShrimpandAsparagus
StuffedPeppers
Tabbouleh
VegetableCakes
quinoapasta,cooking
Raisin(s)
-OrangeSauce
AntsonaLog
ChocolateEarthBalls
WheatBerryWaldorfSalad
Raita,Cucumber
Raspberry(ies)
-StuffedBrieWrappedinPhyllo
BalsamicBerryDessertTopping
Chutney,Cran-Apple
EspressoPotsdeCrème
Vinaigrette
recipes
assemblingingredientsfor
cookingbasicsfor
cookingmethodsfor
cookwarefor
ingredientguidelinesfor
redsavinachilies,about
rennet,about
RhubarbandStrawberrySoup,Chilled
Rice
AncientGrainPilaf
andBeanSoup,Creole
Black,Thai,Salad
CilantroLime
cookingtimesfor
Lentil,andSausageSoup
OrangeCashew
RedBeansand
RisottoCakes
varietiesof
riceflour,about
ricemilk,about
ricepaperwrappers,workingwith
ricepasta,cooking
ricesyrup,about
Rieslingwines
RisottoCakes
roasting,defined
Rum-PaintedPineappleOrangeBundtCake
RussianDressing
ryeflour,about
ryekernels,about
ryekernels,cooking
saffloweroil,about
Salad
BarleyPrimavera
BlackRice,Thai
BowTie,Bistro
Calamari,Southwestern
Chicken,Blackened
Chicken,Caesar,Enlightened
Chicken,Sonoma
ChipotlePotato
Couscous,MoroccanToasted,withSpicedHoneyCitrusDressing
Cucumber,Thai
Eggplant,Algerian
Fattoush
“It’sAlive,”
Kale,Japanese,withShiitakeMushrooms
LemonCapellini
LinguinewithGorgonzolaandBasil,Chilled
MardiGrasJicamaSlaw
Potato,Spring,withTropicalHerbDressing
Quinoa,Warm,withShrimpandAsparagus
QuinoaTabbouleh
SeaVegetable,Essential
SmokedMozzarellaandPenne
Southern-StylePowerSlaw
Spinach,Beet,andWalnut
SzechwanSlaw
Tuna,Mediterranean
WheatBerrieswithGreenChiliesandRoastedPumpkinSeeds
WheatBerryWaldorf
WildRicewithPecansandCranberries
WildRicewithPecansandDriedCranberries
Salmon,Red-Chili-Rubbed
Salmon,Smoked,Asparagus,andSpicyPistachios,BowTieswith
Salsa
PicodeGallo
Tomatillo-Chipotle
salt,inrecipes
Samosas
Sandwiches.SeeahoQuesadillas;Wraps
AppleTahini,Open-Faced
creative,forlunchboxes
Fire-RoastedVegetableandHummusClub
JerkChicken
PortobelloMushroomClub
SpicyAsianFlankSteakSubmarinewithSzechwanSlawandPeanutSauce
TofuReuben
Sangria
SantaFeVegetableWrap
SatéChickenSkewers
Sauce
Adobo
BasilPesto
Béchamel
CreoleRemoulade
CurryCoconutPeanut
Dipping,Soy
Dipping,Thai
Five-Spice
GreenChiliPistachioMole
HoneyJalapeñoBarbecue
JalapeñoCilantroPesto
Jerk,Jamaican
LemonTahini
Mole,Easy
Orange,Imperial
Peanut,Creamy
PicodeGallo
Raisin-Orange
Sun-DriedTomatoPesto
Tomatillo
Tomatillo-ChipotleSalsa
Sausage(s)
andouille,about
Lentil,andRiceSoup
andMulticoloredPepperswithBasil
RedBeansandRice
SurfandTurfPasta
sautéing,defined
SauvignonBlancwines
Scallop(s)
Bay,Dijon
CajunSeafoodCakes
LimeSeared,overBabySpinach
andShrimpChalupas
ScotchBonnets,about
SeaVegetable(s)
togarnishsoups
nutrientsin
Salad,Essential
soaking
varietiesof
seafood.SeeFish;Shellfish
searing,defined
seaweed.SeeSeaVegetable(s)
Seitan
Lasagna
semolinapasta,cooking
serranochilies,about
sesameoil,toasted
togarnishsoups
RoastedSesame-HoneyDressing
Sesame-GingerDressing
Sesame-MisoMarinade
SesameSugarSnapPeas
Sesame-TamariDressing
SpicyAsianDressing
sesameseeds
ChocolateEarthBalls
RoastedSesame-HoneyDressing
SesameSugarSnapPeas
SpicyAsianDressing
UnbakedBrownies
Shellfish.SeeahoScallop(s);Shrimp
BahamianConchChowder
cleaning
cookingmethodsfor
MoroccanPan-RoastedSeafood
SouthwesternCalamariSalad
20,000LeaguesUndertheSeafoodChili(var.)
ShiitakeMushrooms
JapaneseKaleSaladwith
andSugarSnapPeas,OrecchiettePastawith
Shrimp
andAsparagus,WarmQuinoaSaladwith
CajunSeafoodCakes
cleaningandcooking
Firecracker
MoroccanPan-RoastedSeafood
andScallopChalupas
Stick,ThreeDipsanda
SurfandTurfPasta
TandooriStuffedLettuceLeafCups
SideDishes
AnaheimChiliMashedPotatoes
ApricotGlazedSweetPotatoes
AsianBraisedGreens
convertingtoentrees
CracklingCauliflower
“EatwithYourFingers”ChineseVegetableGarden
EmeraldSesameKale
GarlicCreamedSpinachwithArugula
GingerAleandHoneyBraisedCarrotCoins
GoldenPotatoandAubergineSalna
MapleGlazedCarrots
MardiGrasJicamaSlaw
MashedPotatoeswithJalapeñosandCheddar
OrangeGlazedSweetPotatoOvenFries
OrangeMashedYams
Pan-RoastedFennel
ParsnipMashedPotatoes
RoastedBroccoliMedley
RoastedButternutSquash
RoastedScarletPeppers
SesameSugarSnapPeas
Skillet-RoastedLimaswithItalianHerbs
SpicyRoastedEggplantwithSesameandHoney
SpringPotatoSaladwithTropicalHerbDressing
TomatoClouds
VeganCreamedSpinach
VersatileMashedPotatoes
simmering,defined
Skewers
SatéChicken
ThreeDipsandaShrimpStick
wooden,soaking
Slaw,Jicama,MardiGras
Slaw,Power,Southern-Style
Slaw,Szechwan
SonomaChickenSalad
Soup.SeealsoChili;Chowder
ButternutSquashBisque
Cabbage,Sweet’n’Sour,Hungarian
CarrotGinger
Chicken,The
ChickenandTortilla,Spicy
ChickenandWildRice
ChipotleBlackBean
Eggplant,Greek,Chilled
garnishesfor
Gazpacho
GreenPea,Panang
Lentil,Sausage,andRice
MungBean,Spicy
Onion,French,forEveryone
preparingfromscratch
RiceandBean,Creole
SpinachBisque,Creamy
StrawberryandRhubarb,Chilled
thickeningagentsfor
Triple-MushroomBisque
Vegetable,Country,withBarleyandOats
WhiteBeanandSwissChard
Southern-StylePowerSlaw
SouthwestKingRanchCasserole
SouthwesternCalamariSalad
SouthwesternDressing
soy.SeealsoTempeh;Tofutypesof
SoyDippingSauce
soyflour,about
soymilk,about
soysauce,about
soybeans,cooking
SpaetzleorSpätzle
specialtyvinegars,about
Spelt
AncientGrainPilaf
cookingtimesfor
PennewithPeasandWalnuts
speltflour,about
speltpasta,cooking
spicemixtures
CajunSpice
FirecrackerSpiceMash
GaramMasala
KashmiriSpiceMash
MexicanSpiceMixture
spices.Seealsospicemixturesbuying
intensifyingflavorof
Spinach
ArtichokeDip
AthenianChickenRoll-Ups
Baby,LimeSearedScallopsover
Beet,andWalnutSalad
Bisque,Creamy
ChickenBreastPiccataFlorentine
ChickenBreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade
ChickpeasFlorentinewithRoastedPeppers
Dip
Garlic,andRosemaryGriddlecakes
GarlicCreamed,withArugula
GarlicStelliniPasta
MushroomLasagna
andPineNutQuiche
andSun-DriedTomatoes,BroiledTunaStuffedwith
VeganCreamed
SplitPeas
cookingtimesfor
Yellow,withFreshDillandCrispyGarlic
springrolls
GardenofEvaSummerRolls
ricepaperwrappersfor
Sprouts
“It’sAlive”Salad
PadThai
Squash
Butternut,Bisque
Butternut,Roasted
Butternut,Roasted,withPennePasta
PumpkinBreadPudding
PumpkinPoblanoCornPudding
seeds,roasting
seeds,toasting
TuscanVegetableSauté
steaming,defined
StelliniPasta,GarlicSpinach
Stew,Beef,DoubleDumpling
stir-frying,defined
Stock
AromaticBroth
Asian
Chicken
MisoBroth
preparingfromscratch
RoastedThree-Onion
Terra-Cotta
Vegetable
Strawberry(ies)
AppleBerryFreeze
BalsamicBerryDessertTopping
Cobbler
Licuado
andRhubarbSoup,Chilled
Stroganoff,MushroomTofu
Strudel,Triple-MushroomandLeek
Sucanat™,”about
sumac,about
SummerRolls,GardenofEva
SweetPotato(es)
ApricotGlazed
ChickenandDumplings
Chili
comparedtoyams
Corn,andKaleChowder
OvenFries,OrangeGlazed
Quesadillas
Thai-StyleGreenCurryChicken
sweetrice,about
sweetrice,cooking
sweeteners,varietiesof
SwissChard
AsianBraisedGreens
ChickenandDumplings
andWhiteBeanSoup
SyrahorShirazwines
SzechwanDressing
SzechwanSlaw
Tabbouleh,Quinoa
Tacos,Turkey,Olé
Tagine,LentilandMushroom
tahini,about
TahiniAppleSandwich,Open-Faced
TahiniSauce,Lemon
Tamales,ChiliCheese
tamari,about
TamariDressing
tamarind,about
TandooriSpices(GaramMasala)
TandooriStuffedLettuceLeafCups
Tea,FreshGinger,Soothing
teff,about
teff,cooking
Tempeh
HarvestVegetableShepherd’sPiewithOrangeMashedYam
Crust
TeriyakiChickenWings
TeriyakiMarinade,TripleCitrus
TeriyakiTurkeyBurgerswithGreenOnionandGinger
Thaibirdchilies,about
Thaiblackrice,about
ThaiBlackRiceSalad
ThaiCucumberSalad
ThaiDippingSauce
ThaiFishCakes
Thai-StyleGreenCurryChicken
ThaiVegetableWrap
Tofu
Bites,CrispyGarlic
Five-Spice,Braised
freezing
GriddledSesameandGarlic,withWiltedBokChoy
ImperialOrange
“It’sAlive”Salad
JavaneseRoasted,withPepperRainbow
KungPao
MisoSaladDressing
pressing
Reuben
Silken,ChocolateMousse
Stroganoff,Mushroom
ThaiVegetableWrap
varietiesof
Tomatillo(s)
-ChipotleSalsa
ChiliCheeseTamales
GreenChiliPistachioMoleSauce
preparingandstoring
Sauce
SouthwestKingRanchCasserole
Tomato(es)
AdoboSauce
Bruschetta
choosing,forrecipes
Clouds
“consommé,”howtomake
EasyMoleSauce
Gazpacho
Green,Fried
oven-roasted,usesfor
peelingandseeding
PestoPolenta,Savory
PicodeGallo
Sun-Dried,BroiledTunaStuffedwithSpinachand
Sun-Dried,Pesto
sun-dried,plumping
Terra-CottaStock
Tortilla(s).SeealsoQuesadillas;Wraps
andChickenSoup,Spicy
GreenChiliPistachioMoleEnchiladas
PearBurritos
Pie,Eight-Layer
ShrimpandScallopChalupas
SouthwestKingRanchCasserole
ToscanaMarinade
TropicalHerbDressing
Tuna
Broiled,StuffedwithSpinachandSun-DriedTomatoes
CausaLimenawith
Dumplings,Asian,withSoyDippingSauce
NoodleCasserole
Salad,Mediterranean
Turkey
Burgers,Teriyaki,withGreenOnionandGinger
CaliforniaHighRoller
CapeCodWrap
cookingmethodsfor
Picadillo
Roulade,CaramelizedOnion
Sage,andPineNutMeatballs
Smoked,CobbWrap
Tacos,Olé
TuscanVegetableSauté
20,000LeaguesUndertheSeafoodChili(vat)
umeboshivinegar,about
unrefinedoils,about
utensils,kitchen
vegandiet,defined
Vegetable(s).Seealsospecificvegetables
addingtosoups
AntsonaLog
BarleyPrimavera
BraisedFive-SpiceTofu
Cakes,Quinoa
caramelizing
Chowder,Miso
ChunkyGarden,Chili
Cocktail,JustSqueezed
cruciferous,about
cut,preparing
Fire-Roasted,andHummusClub
Garden,Chinese,“EatwithYourFingers,”
togarnishsoups
green,cooking
Harvest,Shepherd’sPiewithOrangeMashedYamCrust
“It’sAlive”Salad
Latkes,NotYourGrandmothers
red,cooking
root,cooking
Sauté,Tuscan
sautéing,forsoups
Soup,Country,withBarleyandOats
Stock
forstock
white,cooking
Wrap,Mediterranean
Wrap,SantaFe
Wrap,Thai
vegetariandiet,defined
Vinaigrette,ItalianHerb
Vinaigrette,Raspberry
vinegars,varietiesof
wakame,about
walnutoil,about
Walnut(s)
Caramelized
ChocolateEarthBalls
Dressing
MixedNutandFlaxSeedBaklava
SpeltPennewithPeasand
Spinach,andBeetSalad
WheatBerryWaldorfSalad
wasabi,about
watersautéing,defined
WatermelonSpritzerwithFree-FormFrozenFruit
wehanirice,about
wheat,cracked,cooking
WheatBerry(ies)
cookingtimesfor
withGreenChiliesandRoastedPumpkinSeeds
WaldorfSalad
wheatflour,about
wheatmeat.SeeSeitan
WhiteBean(s)
ChickenToscanawith
ChiliBlancowithChicken
ChunkyGardenVegetableChili
cookingtimesfor
Eight-LayerTortillaPie
andKaleGratinwithEnglishFarmhouseCheddar
SmokyMapleBakedBeans
SweetPotatoChili
andSwissChardSoup
20,000LeaguesUndertheSeafoodChili(var.)
WholeFoodsMarketsintroductionto
locations
qualitystandards
visionandphilosophy
website
WholeWheatCrust
wholewheatflour,about
WholeWheatLinguinewithBroccoli
wholewheatpasta,cooking
WildRice
andChickenSoup
cookingtimesfor
withPecansandCranberries
withPecansandDriedCranberries
rinsing
wine
choosing,forparties
guidelinesfor
organic,about
pairingwithcheese
red,foodpairingsfor
regionalnamesfor
Sangria
storing
uncorking
varietalnamesfor
white,foodpairingsfor
Wraps
CaliforniaHighRoller
CapeCod
JamaicanJerkChicken
MediterraneanVegetable
SantaFeVegetable
SmokedTurkeyCobb
ThaiVegetable
Yam(s)
comparedtosweetpotatoes
Crust,OrangeMashed,HarvestVegetableShepherd’sPiewith
andMilletBurgers
OrangeMashed
Yogurt
ButtermilkRanchDressing
CappuccinoSnap
ChilledGreekEggplantSoup
ChocolatePeanutButterTwist
CucumberRaita
FetaDillDressing
PinkDip
SpinachDip
Zinfandelwines
AbouttheCoauthor
Chef STEVEN PETUSEVSKY is a pioneer in the marriage of taste and health, successfully pairingtraditional ingredients from the natural foods industry with creative cooking techniques.Petusevskypreviouslyworked forWholeFoodsMarket, Inc.,UnicornVillage, inNorthMiami,Florida, and for several international hotel corporations, including InterContinental Hotels,MeridienHotels,andRockresorts(ownedbytheRockefellerfamily).
Petusevsky isagraduateof theprestigiousCulinary InstituteofAmerica inHydePark,NewYork, where he was awarded a fellowship and served as chef instructor. He is also a widelypublished food journalist with a reading audience numbered in the millions and has beencontributingeditorforCookingLightmagazineforthepastfouryears,writingamonthlycolumncalled “InspiredVegetarian.”He currentlywrites special features for themagazine.Moreover,Petusevsky is a syndicated columnist for Chicago Tribune news service; his column entitled“Vegetarian Today” appears in hundreds of newspapers nationally. His articles also appear inNatural Health, Vegetarian Times, Fine Cooking, the Los Angeles Times Syndicate, SupermarketBusiness,andRestaurantHospitality.PetusevskyistheauthoroftheTenSpeedPressgrainsposter.