Scrambled Tofu with Porcini Mushrooms

Scrambled tofu is one of my family's favorite breakfasts, but I think we enjoy it even more for dinner. There's something comforting about coming home at the end of a long Autumn day to a plate piled high with scrambled tofu, toast, and possibly some creamy grits and vegan sausage. It's the kind of soothing meal I like to fortify myself with before a nerve-wracking night watching election returns.

My scrambled tofu tends to contain about as much vegetables as tofu, making it a great way to get my daughter to eat her veggies without complaint. Everyone in the family has a favorite ingredient: my daughter insists that I add frozen peas to her portion, and my husband often requests artichoke hearts and tomatoes. But we all agree that it isn't scrambled tofu without mushrooms. Recently, when we were all in a scrambled tofu mood but there were no mushrooms in the house, I got the bright idea to add some rehydrated porcini mushrooms and balance out the woodsy taste with some fresh basil. I wasn't trying to be all fancy-schmancy, just get a comfort-meal on the table, but those ingredients, along with a few drops of truffle oil, really take scrambled bean curd to gourmet heights.



Scrambled Tofu with Porcini Mushrooms
(printer-friendly version)

If you'd like to use fresh mushrooms instead of dried, add about 4-8 ounces of sliced mushrooms when you add the zucchini. You can also substitute other vegetables for the zucchini and add a half cup of frozen peas along with the tofu. On nights when I'm running short on time, I've been known to skip the chopping and add a 1-pound bag of frozen vegetables to my tofu (Italian blend with broccoli, zucchini, and peppers is our favorite).

1/2 ounce dried porcini mushrooms
1 bell pepper (red, green, or combination)
2 medium zucchini
2 cloves garlic, minced
14 ounces extra-firm tofu (water-packed, not silken)
1/4 cup chopped fresh basil, packed (or add 1 tsp. dried to seasoning mix)
3-4 drops truffle oil mixed with two tbsp. water OR 2 tbsp. water

Seasoning mix:

1/4 cup nutritional yeast
1 teaspoon onion powder
1/8 teaspoon chipotle or cayenne pepper
1/2 teaspoon celery salt
1/4 teaspoon smoked paprika
1/2 teaspoon thyme
1/2 teaspoon turmeric
1/2 teaspoon salt (to taste)
1/4 teaspoon black pepper
2 teaspoons cornstarch
1 pinch black salt (optional; adds an eggy taste but use sparingly)

Put the dried mushrooms into a bowl and cover them with boiling water. Allow them to soak until soft, about 30 minutes. Pour soaking liquid through a coffee filter and save it for another use. Remove mushrooms from filter, rinse, and chop into bite-sized pieces.

While the mushrooms are soaking, chop the bell pepper and cut the zucchini into cubes. Mix the seasoning ingredients in a small bowl. Mash the tofu with a potato masher.

Spray a large skillet lightly with canola or olive oil. Heat it over medium-high, and add the green peppers. Sauté for 2 minutes. Add the zucchini and garlic and sauté for another minute. Add 2 tablespoons of water, cover, and cook until the zucchini is softened, about 4 minutes. Add the mushrooms, tofu, and seasoning mix and stir well. Add the truffle oil/water mixture or plain water. Stir well, turn heat to low, and cook for 5 to 10 minutes. Test seasonings, adding more salt if necessary. Serve hot.

Makes 4 servings. Per serving: 176 Calories (kcal); 6g Total Fat; (28% calories from fat); 16g Protein; 16g Carbohydrate; trace Cholesterol; 472mg Sodium; 6g Fiber. Weight Watchers Core / 3 Points.

Pumpkin Cookies

What I love most about sharing recipes online is the conversation that follows, when readers share their tips and variations. I'm constantly getting ideas from you: ingredients I haven't tried, short-cuts that make a recipe faster, substitutions I've never thought of. Case in point, this email I received earlier this week from Emily Findley in Michigan:

So i am OBSESSED with your okara cookies! When I first read the recipe I couldn't help drooling but then I realized I didn't have any coconut! So what did I decide to do? Use pumpkin puree! Yup, I've made pumpkin okara cookies, substituting pumpkin puree for the coconut flakes and using more vanilla extract rather than any coconut extract....I also add a handful of oatmeal for a little extra crunch.

I was immediately intrigued. I've been in a pumpkin-cookin' mood lately, but pumpkin cookies hadn't even occurred to me. I had to check them out. As it turns out, I wound up making two versions of these delicious cookies!

Following Emily's lead, I substituted pumpkin for the coconut and added a little oatmeal for texture. Emily had used honey instead of sugar, so I decided to use agave nectar for sweetening. She also prescribed adding lots of spices, which add a pumpkin pie-taste to these fabulous treats. To make them a little sweeter and more kid-friendly, I iced half of the cookies with pumpkin-colored frosting. It worked! My daughter immediately claimed all of the frosted cookies as "hers." She liked them so much that she would have eaten all of them in one sitting if I'd let her.



Fat-Free Pumpkin Cookies
(printer-friendly version)

1/2 cup whole wheat flour (I used white whole wheat flour)
1/2 cup unbleached flour
1/4 cup rolled oats
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon salt
1/2 cup agave nectar
1/2 cup canned pumpkin
2/3 cup okara (or 8 ounces firm tofu, blended in a food processor until smooth)
1 teaspoon vanilla extract
1 tablespoon turbinado sugar -- or icing, below

Preheat oven to 375F.

Mix the flours, oats, baking soda, spices, and salt in a mixing bowl. Mix the agave nectar, pumpkin, okara (tofu), and vanilla in another bowl. Add the wet ingredients to the dry and stir just until well-blended. Do not over-stir.

Use a cookie scoop or tablespoon to drop rounded tablespoons of dough at least two inches apart on a baking sheet lined with a silicone baking mat or parchment paper. Flatten each cookie slightly with a fork. Sprinkle with turbinado sugar, if desired. Bake for 10-16 minutes or until edges are golden and middles seem done. Remove from oven and allow to cool for 5 minutes before transferring each cookie to a wire rack. Allow to cool completely before serving.

Optional icing:

1 cup confectioners' sugar
2 teaspoons agave nectar
2 teaspoons non-dairy milk
1/4 teaspoon vanilla extract or other extract (I used pecan)
food coloring (optional)

In a small mixing bowl, add the agave nectar, milk, and extract to the confectioners' sugar. Add additional milk a half-teaspoon at a time, stirring constantly, until the icing is smooth and spreadable but not so thin that it runs off. If you add too much milk, add a little more sugar to balance it out. Add food coloring a drop at a time until the right color is achieved. Spread over cooled cookies and allow to dry.

Makes about 15 cookies. Per cookie (with sugar, no icing) : 76 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 18g Carbohydrate; 0mg Cholesterol; 78mg Sodium; 1g Fiber. Weight Watchers: 1 Point.

With icing: 110 Calories (kcal); trace Total Fat; (2% calories from fat); 1g Protein; 27g Carbohydrate; 0mg Cholesterol; 78mg Sodium; 1g Fiber. Weight Watchers: 2 Points.

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Fat-free cookies are all well and good for here at home, but I think they're a little too rubbery to serve to guests. When I'm entertaining or bringing food to a party, I like to avoid serving anything that tastes too "healthy" because people will get the (wrong) idea that it tastes that way because it's vegan when, in fact, it's the lack of fat that makes it heavier and chewier. So while I had the oven hot and my counters all covered with flour and pumpkin, I made a second, not fat-free version using 1/3 cup of Earth Balance margarine instead of half of the okara. The results were amazing--light, tender cookies that melt in your mouth. And since I added extra sugar to the batter, they don't need any icing or sugar on top, though a little orange icing would make them perfect at any Halloween party.



Pumpkin Cookies
(printer-friendly version)

1/2 cup whole wheat flour (I used white whole wheat flour)
1/2 cup unbleached flour
1/4 cup rolled oats
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1/8 teaspoon cloves
1/4 teaspoon salt
1/3 cup Earth Balance Margarine, softened
1/4 cup brown sugar
1/2 cup sugar
1/3 cup okara (or 4 ounces firm tofu, blended in a food processor until smooth)
1/2 cup canned pumpkin
1 teaspoon vanilla extract

Preheat oven to 375F.

Mix the dry ingredients (flour through salt) in a medium bowl. In a large bowl, cream together the margarine and sugar. Beat in the okara, pumpkin, and vanilla extract, until well-blended.

Add the flour mixture a little at a time to the wet ingredients, stirring well after each addition. Use a cookie scoop or tablespoon to drop rounded tablespoons of dough at least two inches apart on a baking sheet lined with a silicone baking mat or parchment paper. Bake for 10-14 minutes. Remove from oven and allow to cool for 5 minutes before transferring to a wire rack to cool completely.

Makes about 15 cookies. Per cookie: 109 Calories (kcal); 4g Total Fat; (35% calories from fat); 1g Protein; 17g Carbohydrate; 0mg Cholesterol; 122mg Sodium; 1g Fiber. Weight Watchers: 2 Points.

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Thanks, Emily, for the great idea and for allowing me to share it with everyone. Now, could someone get me away from all these cookies?!

Before I forget:

Cathleen at Vegan Nutritionista recently asked me to answer a few questions about my experience as a vegan. You can check out the interview here.

Spooky Black Bean Hummus

I have two standard Halloween recipes in my, ahhem, repertoire. One of them involves baking the equivalent of a 4-layer chocolate cake in the shape of a pumpkin; it contains a gazillion calories and takes most of an afternoon to make. As you can probably guess, I don't make that one very often. When I need a Halloween-themed food for a party, I'm much more likely to whip up this black bean dip, which takes about 10 minutes and, if you scoop it up with carrot sticks or rice crackers, is one of the lighter dishes you'll find at most parties.

I vary the ingredients every time I make it. Sometimes I treat it as a regular hummus, with lemon juice and a pinch of paprika; other times it's more of a Southwestern bean dip, with chili powder and even tomatoes. I took the middle road this time and used lime juice instead of lemon and chipotle pepper instead of paprika. Unfortunately, I went a little overboard and added too much chipotle, resulting in a dip that was overly smoky and too spicy to serve to unsuspecting party-goers. To balance out the heat and smokiness I started adding soy yogurt by the tablespoon. As it turns out, I like the creaminess the yogurt imparts, so I'm leaving it in the recipe. My advice is to add the chipotle a little at a time; if you add too much, its smoky flavor borders on bitter.



Spooky Black Bean Hummus
(printer-friendly version)

2 cloves garlic
2 15-ounce cans black beans, drained and rinsed
2 tablespoons tahini
3 to 4 tablespoons lime (or lemon) juice
1 teaspoon cumin
1/8 to 1/4 teaspoon chipotle pepper -- to taste
3 tablespoons soy yogurt (optional)
1/2 teaspoon salt (or to taste)
For Design: additional soy yogurt or tahini

With food processor running, drop in the garlic cloves and process until finely chopped. Add the black beans, and process until pureed. Add the remaining ingredients (use the lesser amounts) and process until smooth. Taste and correct seasonings, adding more as needed.

Spoon the hummus into a serving dish, smoothing the top. Using a pastry bag and either soy yogurt or thinned tahini, pipe on the design. Place a plastic spider into the web, or make one yourself from black olives. Refrigerate until ready to serve.

Makes 10 servings. Per serving: 96 Calories (kcal); 2g Total Fat; (22% calories from fat); 5g Protein; 13g Carbohydrate; 0mg Cholesterol; 373mg Sodium; 5g Fiber. Weight Watchers: 1 Point.

Tofu with Lobster Mushrooms in Ginger Broth

Some tourists visit places of scenic beauty, others seek out man-made wonders like cathedrals and museums, but when I travel, I look for... grocery stores!

Okay, that's not strictly true. I tend to start with the scenic spots, take in a man-made wonder if it's nearby, and then, if time allows, head for a grocery store. I like to visit local natural food stores and chain stores that we don't have in Mississippi to look for items I can't find here. I've come home with treasures like pure horseradish sauce from Sunny Farms in Sequim, Washington, and veggie jerky from New Frontiers in Sedona, Arizona. Unfortunately, my husband doesn't believe in sightseeing in grocery stores, so unless we actually need groceries, he doesn't want to "waste" time shopping. I've always let him convince me that there are more scenic and important ways to spend our vacation time, until this summer when, strolling through the North Beach area of San Francisco, we rounded a corner and came face-to-door with Trader Joe's. We didn't need any groceries, but after years of hearing about Trader Joe's, I wasn't going to miss my chance to see what all the excitement is about.

As far as I can see, the excitement is about prices; on everything from wine to vegan toothpaste, Trader Joe's had some of the lowest prices we'd ever seen. Since we had a day of walking ahead of us and a flight home to consider, we weren't really able to take advantage of the low prices, so other than a few boring, easily packed items like toothpaste, we left Trader Joe's without much of anything of interest.

The one exception was a little package of dried Lobster Mushrooms, an unusal looking mushroom that I'd never seen before. Being a lover of all things mushroomy, I picked up a package to bring home, where they went into the cupboard until I could think of the perfect way to use them.

Lobster mushrooms get their name from their red-orange coloring and, I believe, from their unusual flavor, which has just a hint of the sea about it. (I can't tolerate anything very fishy-tasting, so rest assured that any seafood taste is just barely perceptible.) I decided that they'd be the perfect accompaniment to my delicately flavored, homemade tofu, and I was right. Simmered in mushroom broth, flavored lightly with ginger, the tofu maintained its fresh taste, while the lobster mushrooms provided a contrasting, firmer texture.

I served this easy, light dish over buckwheat soba noodles alongside stir-fried broccoli and water chestnuts for a delicious dinner. You don't have to use fresh tofu or even lobster mushrooms, but they really do make it special. If they're not available, try one of the other dried mushrooms noted in the recipe below.



Tofu and Lobster Mushrooms in Ginger Broth
(printer-friendly version)

Lobster mushrooms give this dish a unique taste, but shiitake, porcini, or other mushrooms would be tasty too.

1/2 ounce dried lobster mushrooms (may use shiitake or other mushrooms)
1 1/2 cups water
1 tablespoon ginger root, minced
1 clove garlic, minced
1/8 teaspoon red pepper flakes (or to taste)
2 tablespoons soy sauce
1 teaspoon sugar
1 tablespoon mirin or rice wine
8 ounces firm tofu, cut into cubes
1 tablespoon mellow white miso

In a medium-sized saucepan, simmer the mushrooms in the water for 30 minutes. Remove the mushrooms to a cutting board and pour the mushroom broth through a fine-mesh strainer into a 2-cup measuring cup. Add enough water to reach the 2-cup mark, and return the broth to the pan. Chop the mushrooms and add them to the pan, along with all ingredients except the miso.

Simmer on very low for 15 minutes. Stir miso into 1/4 cup water until it forms a smooth paste and add it to the tofu. Stir gently and return to heat for about 1 minute, and then serve over soba noodles or whole grain, garnished with sliced green onions.

Makes 3 servings. Per serving: 110 Calories (kcal); 4g Total Fat; (29% calories from fat); 8g Protein; 13g Carbohydrate; 0mg Cholesterol; 935mg Sodium; 1g Fiber. Weight Watchers 2 Points.

Roasted Eggplant-Almond Dip

I'd like to take all the credit for this interesting version of eggplant dip, but I can't; it's minimally adapted from Paul Gayler's A Passion for Vegetables where its called Bhurtho (Smoked Eggplant Dip). From the name he gives it, I suspect Gayler was going for an Indian-style dish, yet the almonds and the lack of cumin, garam masala, or other spices set it apart.

D and I liked this dip well enough to make a meal of it with red and yellow peppers, zucchini slices, and toasted pita wedges for dipping. (E, our resident eggplant-hater, tasted it, at least, but stuck to hummus for her dipping.) We both enjoyed the spiciness of the chile and the surprise burst of flavor from the ginger; all in all, it was good for a change of pace, but it's not going to replace my beloved baba ganoush any time soon!



Roasted Eggplant-Almond Dip
(printer-friendly version)

1 large eggplant
1/4 cup almonds
1/4 teaspoon mustard seed
1/2 onion, minced
1 small chile, seeded and chopped
1 teaspoon ginger root, minced
2 cloves roasted garlic
2 tablespoons plain soy yogurt
juice of half a lemon
cayenne pepper, to taste
salt, to taste

Preheat oven to 425F. Wash the eggplant and prick it all over with a fork. Place it in a pan and roast it until completely collapsed and charred-looking on top, about 45 minutes. (You can also cook it on a grill, turning regularly, until charred all over and soft.) Remove from oven and set aside to cool.

Once the eggplant is cool, scoop out the flesh and put it into a medium-sized bowl. If there are lots of large seeds, separate and discard them. Mash the flesh with a fork until a coarse puree is formed.

Heat a small frying pan and add the almonds and mustard seeds. Toast them for about 2 minutes or until the seeds begin to pop. Add the onion, chile, and ginger and cook on medium for a few more minutes. Transfer to a small blender, add the garlic, lemon juice, soy yogurt, and two tablespoons of water, and puree.

Add the almond puree to the eggplant. Season to taste with cayenne and salt. Serve with raw vegetables or bread such as pitas or naan.

Makes 4 appetizer-sized servings. Per serving: 100 Calories (kcal); 5g Total Fat; (42% calories from fat); 4g Protein; 12g Carbohydrate; 0mg Cholesterol; 8mg Sodium; 4g Fiber. Weight Watchers Points: 2.

Blackberry-Lime Tartlets

Can we talk about the weather? I don't know what it's like where you are, but here in central Mississippi it's officially sweltering. I was just out watering the garden and between the heat and the clouds of hungry mosquitoes, I couldn't get inside fast enough.

In this heat, I don't really feel like doing a lot of cooking. Though fresh fruits and vegetables are plentiful, I'd rather eat them raw than have to spend much time cooking them over a hot store. So I've been making a lot of barely-cooked dishes that are as easy as they are refreshing. Like this one. It's a light dessert that looks and tastes elegant but is very easy to put together using store-bought phyllo (or fillo) shells and Wildwood soyogurt. (Though I could have made my own phyllo crusts, ready-made shells are a great time-saver.) The yogurt filling, flavored with fresh lime and thickened slightly with agar, goes well with just about any fruit; I just happened to find these big, juicy blackberries irresistible. They combine beautifully with the flakiness of the pastry and the sweet-tart creaminess of the filling.



Blackberry-Lime Tarlets
(printer-friendly version)

24 mini phyllo shells (in your grocer's freezer case)
1 cup plain soy yogurt
1 tablespoon fresh lime juice
1/4 teaspoon grated lime peel
1/4 cup apple juice
1/3 cup light-colored organic sugar
2 teaspoons agar powder
6 ounces blackberries

Crisp the phyllo shells by baking them for 4 minutes in a 350F oven. (This keeps the filling from causing them to get soft.) Set aside to cool while you make the filling.

In a medium-sized bowl, mix the soy yogurt with the lime juice and grated peel.

Put the apple juice and sugar into a small sauce pan and heat it, stirring, until the sugar dissolves. Sprinkle the agar powder over the juice and continue to heat until the agar completely dissolves. Remove from the heat and pour into the yogurt mixture, stirring well.

Divide the yogurt equally among the phyllo shells. Refrigerate the shells until the filling has chilled and set, about an hour. Place blackberries on top and serve.

Makes 6 servings of 4 tartlets each. 4 tartlets contain 158 Calories (kcal); 5g Total Fat; (27% calories from fat); 2g Protein; 27g Carbohydrate; 0mg Cholesterol; 51mg Sodium; 3g Fiber. 3 Weight Watchers Flex Points. (Nutritional breakdown assumes Wildwood plain soyogurt.)



Definitely kid-friendly!

Polenta and Tofu Skillet

When Nava Atlas wrote to me a couple of years ago and asked if I'd consider taking the photos for her new book, Vegan Express, I recognized it as a unique opportunity to expand my photography skills and have my photos published in an actual book--a chance that wasn't likely to ever come along again. Working with Nava, her editor, and the book's art director was a great learning experience, but an unexpected benefit was that my family got to sample over a dozen of the recipes before the book was ever published. One of the first recipes I tried, when I was still "auditioning" for the job, was Seitan and Polenta Skillet with Fresh Greens, and it was such a hit with my husband that he was overjoyed when the art director asked me to re-shoot the photo--it meant that I'd have to make the recipe again. As it turned out, I've made the dish several times at my husband's insistence, and we never get tired of it. There's something delicious about seitan, polenta, and fresh greens, and when you season it all with balsamic vinegar and sundried tomatoes, it's a hearty yet "haute" meal.

So a few days ago, when I needed to get a meal on the table fast and to use up some baby bok choy before it went bad, I thought of Nava's recipe. Unfortunately, I didn't have any seitan, and oil-packed sundried tomatoes are not on my diet, but I did have a roll of prepared polenta in the pantry and a willingness to experiment. My version, which uses marinated tofu instead of seitan, isn't quite as quick, as easy, or as photogenic as the original, but it was still a big hit with my family. And without those oil-packed tomatoes, it's light enough to get the seal of approval from just about any low-fat diet plan, including Weight Watchers' Core and the McDougall Program.



Polenta and Tofu Skillet
(printer-friendly version)

Using reduced-fat tofu will make this even lower in fat.

5 sun-dried tomatoes (not packed in oil)
14 ounces extra firm or firm tofu
2 tablespoons soy sauce, low sodium
1 tablespoon water
2 teaspoons minced garlic
1/2 tablespoon balsamic vinegar
5-6 baby bok choys or 1 head regular bok choy
1 18-ounce package prepared polenta
1/2 teaspoon oregano
1/2 teaspoon basil
1/4 cup vegetable broth
freshly ground black pepper, to taste

Put the sundried tomatoes in a bowl and pour boiling water over them to cover. Set aside until soft. When they're soft, drain the water and cut each tomato into 1/4-inch slices.

Mix the soy sauce, water, garlic, and balsamic vinegar together. Cut the tofu in half lengthwise, and slice each half into 1/2-inch rectangles. Put the tofu into a ziplock bag, pour the marinade over it, and turn gently to coat. Let it marinate while you prepare the bok choy and polenta.

Cut off the end of each head of bok choy so that the stalks are separated and wash them well to remove all dirt and grit. Slice the stalks and leaves into 1/4 to 1/2-inch thick slices. Set aside until needed.

Cut the polenta into 1/2-inch slices and cut each slice into 4 wedges. Heat a non-stick skillet (lightly sprayed with olive oil, if you're worried about sticking); once it is hot, add the polenta in a single layer. Cook until lightly browned on one side, and then turn over and brown the other side. Remove from the pan and set aside. Keep the skillet hot.

Lift the tofu out of the marinade and place it in the hot skillet. Cook until just beginning to brown and then turn it over. Put the bok choy on top of the tofu and pour the vegetable broth, oregano, basil, and reserved marinade over the greens. Cover tightly and steam until the greens begin to wilt. Stir in the sundried tomatoes and polenta and cook, covered, just long enough for the stalks to get tender-crisp, about 1-2 minutes. Add freshly ground black pepper to taste, and serve with additional balsamic vinegar at the table.

Makes 4 servings. Per serving: 206 Calories (kcal); 5g Total Fat; (31% calories from fat); 15g Protein; 10g Carbohydrate; 0mg Cholesterol; 885mg Sodium; 4g Fiber. Weight Watchers Core/ 4 Flex Points.

Golden Potato and Tempeh Casserole

Does anybody make casseroles anymore? I'll be the first to admit that just the sound of the word is enough to give me flashbacks to the potato chip-sprinkled, tuna and cream of mushroom soup concoctions that were so popular when I was growing up. They were enough to drive a kid to vegetarianism, which, now that I think of it, is a point in their favor.

But maybe it's time that we vegans take it upon ourselves to change the casserole's image. After all, potatoes, grains, and pasta--all naturally vegan ingredients--are the backbones of most casseroles, and without the artery-clogging meat, cheese, cream, and cream of this-or-that soup, casseroles can actually be healthy (and easy) main dishes. The one drawback that I can see is having to turn on the oven during these hot summer months, but I justify that by doing all my cooking in the oven at the same time. Case in point, this potato casserole: roast a big pan of vegetables at the same time, add a green salad, and you'll have a complete meal without having to use the stove at all.

The recipe was inspired by all those potato, cheese, and ham concoctions of yesteryear, but instead of cheese I use a variation on the sauce from Macaroni and Cheeze, and instead of ham I substitute a simplified version of tempeh bacon. To be honest, the tempeh breaks down so that it's like neither ham nor bacon, but crumbly and delicious in its own right. Though the recipe looks complicated, once you've got the casserole assembled, it practically cooks itself; you'll have plenty of time to toss a salad, pour yourself a glass of wine or juice, and kick back and enjoy the aromas wafting from your oven.

One more thing: The family says to tell you that this recipe is kid-friendly and husband-approved...which is a good thing because you'll probably have enough leftovers for the whole family's lunch the next day.



Golden Potato and Tempeh Casserole
(printer-friendly version)

Fresh tarragon gives this casserole a real spark of flavor, but if you don't have it or don't enjoy tarragon, you can leave it out.

Tempeh Ingredients:
6-8 ounces tempeh
1 cup vegetable broth
2 tablespoons soy sauce
1 teaspoon Liquid Smoke
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon smoked paprika

Sauce Ingredients:
1 1/4 cups water
1 cup plain, unsweetened soymilk
3/4 cup nutritional yeast
3 tablespoons cornstarch
1 tablespoon lemon juice
1 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon stoneground mustard
1/2 teaspoon Spanish paprika
1 pinch cayenne
2 tablespoons tahini
2 teaspoons white miso
1 teaspoon fresh tarragon, snipped (optional)

1 1/2 pounds Yukon gold potatoes
black pepper, to taste
1 teaspoon vegan Parmesan (optional)

Slice the tempeh about 1/4-inch thick. In a flat, microwavable baking dish arrange the tempeh slices in a single layer. Mix the remaining ingredients and pour over the tempeh.

In the microwave, cook on high power for 3 minutes. Turn or rearrange any pieces that were not covered by broth and microwave on high for 2 minutes. Then cook at 50% power for 3 more minutes. Allow the tempeh to stay in the broth until you're ready to assemble the casserole.

Make the sauce by putting all the sauce ingredients except the tarragon into a blender and blending until completely pureed. Stir in the tarragon just before using the sauce.

Preheat the oven to 400F. Oil a large, 3-quart casserole (or use two smaller casseroles). Wash the potatoes and cut them in half lengthwise. Slice each half into 1/4-inch slices.

Put half of the potato slices in the bottom of the casserole dish. Lift the tempeh out of its marinade and arrange it on top. Put the remaining potatoes over the tempeh. Stir the sauce and pour it over the potatoes. Sprinkle with freshly ground black pepper and cover tightly.

Bake for 45 minutes. Remove the cover, sprinkle with vegan Parmesan, and bake for 10-15 more minutes, until potatoes are tender and sauce has thickened. Remove from the oven and let stand a few minutes before serving.

Makes 6-8 servings. One sixth of the recipe provides 281 Calories (kcal); 6g Total Fat; (18% calories from fat); 18g Protein; 42g Carbohydrate; 0mg Cholesterol; 839mg Sodium; 6g Fiber. Weight Watchers: 5 Flex Points.

Spicy Roasted Eggplant Spread

Middle East meets Southwest in this wrap I concocted on the spur of the moment last night. I'd thrown an eggplant into the toaster oven to roast, intending to make my standard baba ganoush, but just before it was done I realized that I was all out of pita bread. Since our hearts were set on sandwiches, D and I decided we'd make wraps with whole wheat tortillas instead. Tortillas made me think of Mexican food, and one thing led to another and soon I was substituting lime juice for lemon, adding chipotle chili powder, and tossing in a handful of grape tomatoes. Though I had no idea what to call it anymore, the results were a tantalizing blend of creamy, smoky, and spicy. "Spicy Roasted Eggplant Spread" will have to do.



Spicy Roasted Eggplant Spread
(printer-friendly version)

1 eggplant
2 cloves garlic
juice of 1/2 lime
1 tablespoon tahini
1/2 teaspoon salt (or to taste)
1/4 teaspoon cumin
1/8 - 1/2 teaspoon chipotle pepper (to taste)
1/2 cup cherry or grape tomatoes

Preheat oven to 400F. Prick eggplant several times with fork. Place it on a baking sheet and roast until it is completely tender and sunken in on top, from 30 to 45 minutes. (I do this in a toaster oven to avoid heating up the kitchen.) Remove from oven and allow to cool enough to peel. Cut off the top and remove the peel.

With the food processor running, drop in the garlic and process until minced. Add the eggplant and all remaining ingredients except the tomatoes. Puree until fairly smooth. Add the tomatoes and pulse to chop coarsely. Serve in tortillas with lettuce, tomatoes, jalapeño peppers, red onions, or your own choice of vegetables.

Makes about 2 servings. Per serving: 123 Calories (kcal); 5g Total Fat; (30% calories from fat); 4g Protein; 20g Carbohydrate; 0mg Cholesterol; 553mg Sodium; 7g Fiber. Weight Watchers 2 Flex Points. (This analysis is for the eggplant filling only, not the tortilla or vegetables.)

Note: This recipe makes about enough to fill three smallish (7-inch) tortillas. After we'd each had one, D and I were still hungry, and rather than fight over the remaining filling, I extended it by adding chickpeas and extra spices and tomatoes. The results were still delicious--and a little more filling than the plain eggplant version--so if you're looking for a dip or spread with more ummph (and protein) just add about 1 can of chickpeas (drained) along with the eggplant and double the tahini, lime juice, seasonings, and tomatoes. The nutritional info for 4 servings would then be: 191 Calories (kcal); 6g Total Fat; (26% calories from fat); 8g Protein; 29g Carbohydrate; 0mg Cholesterol; 553mg Sodium; 6g Fiber. Weight Watchers 4 Flex Points.

Tofu and Vegetables with Lower-Fat Thai Peanut Sauce

We were in Phoenix our last night in Arizona and really should have eaten at Green. We'd planned to, actually, but after D and I made the executive decision to eat lunch at an Ethiopian restaurant, E complained that we never let her decide where to eat. So, reluctantly--and playing up Green's great qualities--I presented the options to her, gathered from the very helpful VegGuide site, and she surprised us by choosing Thai Basil.

We can't get good Thai food in Jackson--the one supposedly Thai restaurant uses "tofu" (and probably vegetables) out of a can--so we all look forward to eating at Thai restaurants on vacation. We specify that we want our meals cooked vegetarian, with no fish sauce. Thai Basil came highly recommended for its vegan options, and we were pleased with the extensive menu and quick service. The food, for the most part, wasn't bad, but it wasn't very good, either. E's Pad Thai was tasty, but the noodles were almost too tough to chew through, and my Massamun Curry (the dish I almost always order) was so bland that it was virtually tasteless. The only dish that was really interesting was the one D ordered, named (and I'm relying on memory here) something like Rama's Favorite: fried tofu on a bed of vegetables covered in peanut sauce. Though it was super-sweet and not spicy at all, it had a good flavor and was the dish we all chose as our favorite.

Like food lovers do, we discussed the dish in detail afterward, and D and I both agreed that it could be made much more delicious if it were less sweet, more spicy, and not swimming in oil. I decided to try my hand at recreating it (or rather improving it) while the memory was still fresh in my mind, so a couple of nights ago, I put this dish together. I'm happy to report that both D and I liked it much better than the restaurant's version (E was away, so we were able to let loose with the chili sauce). It's definitely not fat-free, but it's probably the lowest-fat version of Thai peanut sauce that you'll find, so save it for special occasions; it's definitely on the "Good Enough to Serve to Guests" list!



Tofu and Vegetables with Lower-Fat Thai Peanut Sauce
(printer-friendly version)

14 ounces extra-firm tofu
1 tablespoon soy sauce
1 tablespoon vegetable broth
2 carrots
2 medium zucchini
1 pound broccoli
12 basil leaves (or to taste)
4 tablespoons natural creamy peanut butter
1/2-3/4 cup vegetable broth
1/4 cup soymilk (or other non-dairy milk)
1/8 teaspoon coconut extract (or use lite coconut milk instead of soymilk & extract)
1 tablespoon soy sauce
1-2 teaspoons Asian chili sauce (start with less and add more as needed)
1 tablespoon agave nectar
1 teaspoon lime juice

Cut the tofu into about 8 slices; then cut each slice into 4 triangles. Combine about 1 tablespoon soy sauce with 1 tablespoon vegetable broth, dip the tofu in it, coating all sides with marinade, and allow to soak while you preheat the oven to 400F. When the oven is hot, put the tofu triangles onto a non-stick baking sheet or silicone mat and bake for 15 minutes; turn the tofu over and bake for another 15 minutes. Remove from oven.

While the tofu is baking, prepare the vegetables and sauce. Slice the carrots on the diagonal, halve the zucchini lengthwise and cut into half-moons. Chop the broccoli into medium-sized florets. (Other vegetables may be used; aim for about 2-3 pounds total.) Place the vegetables into a large steamer and steam until tender-crisp. (Actually, stop just a little before you think they're done; they will continue to cook in the residual heat.) During the last minute of steaming, toss the basil leaves on top of the vegetables and steam just long enough to wilt.

To make the sauce, heat the peanut butter in a small saucepan over medium heat. Whisk in 1/2 cup vegetable broth. Add the soymilk, coconut extract, soy sauce, chili sauce, and agave nectar, and heat until bubbly. If the mixture seems too thick, add a little more vegetable broth. Add the lime juice just before removing from the heat and serving.

To assemble, place 1/4 of the vegetables on each plate. Top with 1/4 of the tofu and drizzle with 1/4 of the sauce. Garnish with fresh Thai basil if desired.

Tip: Reduce the fat and sodium by using reduced-fat tofu, low-sodium soy sauce, and fat-free soy milk.

Makes 4 servings. Per serving: 265 Calories (kcal); 15g Total Fat; (45% calories from fat); 19g Protein; 21g Carbohydrate; 0mg Cholesterol; 625mg Sodium; 6g Fiber. Weight Watchers 6 Flex Points.

Pistachio Crusted Tofu

After looking for them for months, I finally managed to find a 1-pound bag of shelled, unroasted pistachios at the Indian grocery. Of course, after all that time I'd forgotten what it was I planned to do with them, so they've been languishing in my fridge for a couple of weeks, tempting me to open the bag and just start snacking.

Eventually they'll find their way into pilafs and pesto, but in this recipe they add a little pizazz to breaded tofu. I dipped the tofu into a sweet and spicy mustard-based sauce before dredging it in pistachio-spiked breadcrumbs. The tofu was tasty on its own, but I decided to carry the sweet and spicy theme one step further and add my daughter's favorite sauce, an easy version of the "duck sauce" found in Chinese restaurants. With so many competing flavors, it sounds like a mess, but somehow it works: crunchy yet tender, sweet yet sour, nutty yet...? Well, you get the idea. It's a symphony in your mouth!

One note: Although the photo shows the sauce in a dipping bowl, I found that it's better just to pour the sauce over the tofu; otherwise the breading falls off, and you get a dipping bowl full of soggy crumbs.



Pistachio Crusted Tofu
(printer-friendly version)

14 ounces tofu
2 tablespoons soy sauce, low sodium

1 1/2 slices whole wheat bread
1/2 cup pistachio nuts
ground pepper -- to taste
2 tablespoons spicy mustard
2 tablespoons maple syrup
1/2 tablespoon soy sauce, low sodium
1 tablespoon tofu mayonnaise

Preheat oven to 400F; prepare a baking sheet by either oiling it lightly or lining it with a silicone liner.

Cut the tofu into 8 1/2-inch slices and dry them lightly with paper towels. Brush both sides of the tofu with the 2 tablespoons soy sauce and set aside to marinate for at least 10 minutes.

While the tofu is marinating, place the bread into the food processor and pulse into fine crumbs. Measure out 1 cup of crumbs into a wide, shallow bowl. (Save any remaining crumbs for another use.) Pulse the pistachios in the processor until they are reduced to fine crumbs. Add them to the bread crumbs along with a generous grating of black pepper, and mix well.

In another shallow bowl, combine the mustard, syrup, soy sauce, and mayo.

Dip a slice of tofu into the mustard mixture, lightly coating all sides; then place it into the bread crumbs, sprinkle crumbs over the top and sides, and lightly press them into the tofu. Place on the prepared baking sheet. Repeat with all slices of tofu.

Put the tofu into the oven and bake for 20 minutes, or until bread crumbs are golden brown. Serve with the sauce of your choice, such as the Easy Sweet and Sour Sauce below.

Makes 4 servings. Per serving, excluding sauce: 243 Calories (kcal); 15g Total Fat; (50% calories from fat); 14g Protein; 19g Carbohydrate; 0mg Cholesterol; 570mg Sodium; 4g Fiber. Weight Watchers 5 Flex Points.


Ridiculously Easy Sweet and Sour Sauce
(printer-friendly version)

3 tablespoons peach preserves or All-Fruit spread
1 1/2 tablespoons white wine vinegar
1/2 teaspoon soy sauce, low sodium
1/4 teaspoon chili paste

Mix all ingredients together well. Serve over tofu or as a dipping sauce for spring rolls, wontons, etc.

Makes 4 servings, about 1 tbsp. each. Per serving: 38 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 10g Carbohydrate; 0mg Cholesterol; 33mg Sodium; trace Fiber. Weight Watchers 1 Flex Point.

Spinach-Matzo Pie

When I saw the Spinach and Matzo Pie recipe in this month's Gourmet, I thought, "Wow, an easier way to make a spinach pie! No fooling with thin sheets of phyllo, just lay down some matzos instead." I figured it'd be a snap to take my Spinach and Artichoke Pie and just substitute matzos for the phyllo. But then I read the recipe.

Since matzos are on the dense side, the Gourmet recipe would have you soak them in a mixture of cottage cheese, whole milk, and eggs for 15 minutes before picking them up and layering them in the baking dish. Never mind that I wasn't planning on using any of those ingredients; I just couldn't imagine picking up soaking wet matzos, which are basically thick crackers, and being able to transfer them intact to the baking dish. But since there wasn't that much liquid in my original recipe, I also couldn't imagine them getting soft enough if I didn't add some more moisture.

In the end I wound up with a recipe that bears little resemblance to either Gourmet's recipe or my old recipe. Instead of cottage cheese and eggs, I used a mixture of Toffuti cream cheese and soymilk, and instead of the feta that tops Gourmet's pie, I used pine nuts. I stuck with the seasonings of my original recipe--oregano and cumin--and skipped the dill in Gourmet's (besides the fact that we're not big fans, I had no fresh dill on-hand). The result is this delicious, though not really easy-to-make, main dish.

A Couple of Caveats

The addition of vegan cream cheese and pine nuts takes this out of the realm of low-fat eating and right into feast-food territory. If you want to cut the fat, I suggest sticking with my Spinach and Artichoke Pie. Or, if you want to avoid the problem of soaking the matzos altogether, try using matzo meal instead and skip the Tofutti mixture. For a gluten-free version, try using either gluten-free bread crumbs or crackers.

I should also mentioned that though the Gourmet recipe was kosher for Passover, this one is not: The soy products make it off-limits for anyone observing the Passover dietary laws. (I took this to a Unitarian-Universalist Seder where, like most things Unitarian, anything goes.) I was unable to get a photo of it once it was cut, but you can see an important detail in the photo below: the matzos don't reach all the way to the edge of the pan, so keeping it intact after cutting is nearly impossible. For a beautiful presentation, phyllo dough wins hands-down.



Spinach-Matzo Pie
(printer-friendly version)

1 medium onion, finely chopped
3 cloves garlic, minced
20 ounces frozen spinach, thawed and most liquid squeezed out
1 8-ounce package Tofutti Better Than Cream Cheese, divided
3/4 cup soy milk, divided
1/4 teaspoon nutmeg
14 ounces extra-firm tofu (one 14-16 ounce pkg.)
2 tablespoons nutritional yeast
2 teaspoons oregano
2 tablespoons lemon juice
2 tablespoons kalamata olives, minced
1 pinch cayenne
1/4 teaspoon cumin
1 1/2 teaspoons salt (or to taste)
black pepper, to taste
6 matzos (about 6 inches square)
1/2 cup pine nuts
olive oil spray

Spray a non-stick pan with olive oil. Heat. Add onion and cook until translucent, about 3 minutes. Add the garlic and spinach and cook, stirring, until hot. Then add 1/2 of the Tofutti and 1/4 cup milk, stir until well blended, and remove from heat.

Put the remaining Tofutti into a blender along with the rest of the soy milk and the nutmeg. Blend until smooth. Set aside.

Mash the tofu well with a potato masher. Add the nutritional yeast, oregano, lemon juice, kalamata olives, cayenne, and cumin. Mix well, then add it to the pan with the spinach. Stir until combined and then add salt and freshly ground pepper to taste.

Preheat oven to 400F. Spray a 9x13-inch baking dish with non-stick spray.

Place two of the matzos in the bottom of the baking pan. Pour about 1/4 cup of the Tofutti mixture over them and use a brush to coat the matzos well. Cover with half of the spinach. Put two more matzos over the spinach, coat with another 1/4 cup of Tofutti mixture, and top with remaining spinach. Put the final two matzos on top, cover with the remaining Tofutti, and sprinkle with pine nuts. Spray lightly with olive oil.

Bake uncovered for about 20-30 minutes, until golden and set. Cool for 10 minutes before cutting and serving.

Makes 8 servings: 336 Calories (kcal); 15g Total Fat; (39% calories from fat); 13g Protein; 39g Carbohydrate; 0mg Cholesterol; 662mg Sodium; 5g Fiber. Weight Watchers: 7 Flex Points.

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Tags: vegan recipes vegetarian cooking food fat-free

Cherry-Chocolate Mousse Pie

E had a wonderful birthday yesterday and appreciated all of your comments. She spent the afternoon playing with her new basketball goal, the present that she asked for and got early because it took D and me two weekends to put it together. After eating the dinner she requested (