Appetite For Reduction Part 10

Preheat a large skillet over medium heat. Saute the shallot, garlic, and jalapeno in the oil for about 5 minutes. Stir in the cilantro and let cook for about a minute. Add the tomatoes, salt, and lime zest (reserve the juice). Cover the pan and cook for 10 more minutes, stirring occasionally. The tomatoes should be nicely broken down and saucy, but some whole pieces remaining are just fine. Add the black beans.

By this time the water should be ready. Add the pasta and cook according to the package directions.

While the pasta is cooking, add the spinach to the skillet, tossing to wilt. Once everything is added, cover and cook until the spinach is cooked down, about 3 more minutes. Squeeze in the lime juice. Turn off the heat.

When the pasta is ready, drain and add it to the pan. Use a pasta spoon to toss it, making sure that the pasta is well coated. Serve immediately, garnished with extra cilantro if you like.

NUTRITION TIP NUTRITION TIP One serving of this dish has 30 percent more protein than a 3-ounce serving of prime rib! We only need 10 to 15 percent of our total calories to come from protein, and black beans supply more than 20 percent. Even whole wheat pasta, long relegated to the carbohydrate category, is 12 percent protein. One serving of this dish has 30 percent more protein than a 3-ounce serving of prime rib! We only need 10 to 15 percent of our total calories to come from protein, and black beans supply more than 20 percent. Even whole wheat pasta, long relegated to the carbohydrate category, is 12 percent protein.

Lasagna with Roasted Cauliflower Ricotta & Spinach SERVES 6 * ACTIVE TIME: 45 MINUTES * TOTAL TIME: 1 HOURS [image]

(CAN BE MADE GLUTEN FREE IF USING GF LASAGNA NOODLES).

PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 300 Calories from fat: 60 Total fat: 6 g Saturated fat: 1 g Trans fat: 0 g Total carb: 49 g Fiber: 8 g g Sugars: 9 g g Protein: 16 g Cholesterol: 0 mg Sodium: 670 mg Vitamin A: 35% Vitamin C: 150% Calcium: 25% Iron: 30% Toasty, scrumptious roasted cauliflower blends perfectly into tofu ricotta and gives this lasagna so much flavor your head might burst. The sauce cooks right with the lasagna; no need for two billion pots and pans, only one million! A handful of olives is scattered across the top for that salty kick you need, so no expensive and fatty soy cheese required. I know the long cooking time can be scary sounding, but that's lasagna for you! To make things even easier, prep the ricotta a day ahead. It's actually an easy recipe to pull off and there is plenty of downtime. Be aware that this is baked in an 8-inch pan and it really fills it up to the top.

The possibilities for variations are endless but I'll list a few here: * Instead of (or in addition to) olives, place thinly sliced fresh tomatoes on top. * Instead of (or in addition to) olives, place thinly sliced fresh tomatoes on top. * Tuck big cloves of roasted garlic into the layers (they sell them already roasted at many supermarkets); use about cup. * Tuck big cloves of roasted garlic into the layers (they sell them already roasted at many supermarkets); use about cup. * Saute some mushrooms and add them right under the spinach. * Saute some mushrooms and add them right under the spinach. * Chop a roasted red pepper into the sauce. * Chop a roasted red pepper into the sauce. ROASTED CAULIFLOWER RICOTTA: ROASTED CAULIFLOWER RICOTTA: 1 medium-size head cauliflower (1 to 2 pounds), chopped into 1 medium-size head cauliflower (1 to 2 pounds), chopped into -inch pieces 2 teaspoons olive oil teaspoon salt 1 pound extra-firm tofu cup nutritional yeast flakes 2 tablespoons freshly squeezed lemon juice Several pinches of freshly ground black pepper RED SAUCE: 1 (28-ounce) can crushed tomatoes with basil 1 (28-ounce) can crushed tomatoes with basil 2 tablespooris chopped fresh thyme 3 cloves garlic, minced teaspoon salt TO a.s.sEMBLE: 8 ounces lasagna noodles, broken in half, cooked in salted water 8 ounces lasagna noodles, broken in half, cooked in salted water 1 cups chopped fresh spinach cup chopped black olives NOTE NOTE It's kind a tough to find whole wheat lasagna noodles. The calculations here are for regular old lasagna noodles, but if you've got the gumption, Food Fight Grocery ( It's kind a tough to find whole wheat lasagna noodles. The calculations here are for regular old lasagna noodles, but if you've got the gumption, Food Fight Grocery (www.foodpghtgrocery.com) stocks whole wheat, and I bet if you begged your neighborhood health food store, they might carry them.

First, we'll roast the cauliflower. Preheat the oven to 400F. Line a large, rimmed baking sheet with parchment paper; that way the cauliflower won't stick. Place the cauliflower on the sheet and drizzle the oil over it. Spray it with non-stick cooking spray and sprinkle with teaspoon of salt. Toss it with your hands to make sure everything is salted. Spread the cauliflower in a single layer and bake for 10 minutes, then flip it with a spatula. You don't have to flip each and every one, so don't get OCD about it. Bake for another 15 to 20 minutes, until lightly browned, tender, and toasty.

In the meantime, crumble the tofu into a mixing bowl. Use your hands to mash the tofu, squeezing it between your fingers, until it has the consistency of ricotta cheese. Add the nutritional yeast, lemon juice, pepper, and remaining salt. Use a fork to mix well.

NOTE NOTE I think it's pretty common to find the crushed tomatoes with basil, but if you would prefer you can just add cup finely chopped basil to the sauce. I think it's pretty common to find the crushed tomatoes with basil, but if you would prefer you can just add cup finely chopped basil to the sauce.

When the cauliflower is done, transfer it to the mixing bowl with the tofu mixture. Use a potato masher to mash it really well, for a minute or so. If it doesn't seem to be mashing enough with the potato masher, a few pulses in the food processor should get it nice and crumbly. Set aside.

To prepare the sauce, mix all its ingredients together and set aside.

Preheat the oven to 350F. Pour a thin layer of red sauce on the bottom of an 8-inch square ca.s.serole. Line with a layer of noodles. Spread with one-third of the cauliflower ricotta. Layer with cup of spinach leaves. Pour on about a cup of sauce.

Repeat the process one more time, creating another identical layer, starting with the noodles. For the top layerit's just a little different: Layer with noodles, pour the sauce on first, then layer with ricotta. This layer doesn't get any spinach. Sprinkle with a layer of olives and press it into the the tofu.

NOTE NOTE For time management, boil the water for the noodles about 10 minutes into the cauliflower roasting. Don't shut the oven off after roasting, just lower it to 350F because you'll be cooking the lasagna noodles quickly after For time management, boil the water for the noodles about 10 minutes into the cauliflower roasting. Don't shut the oven off after roasting, just lower it to 350F because you'll be cooking the lasagna noodles quickly after.

Bake for 40 minutes, until the top is browned. You can serve it immediately or let it cool down for a bit first, whatever floats your boat!

Miso Udon Stir-fry with Greens & Beans SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTAL TIME: 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF NOODLES).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 410 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 75 g Fiber: 12 g Sugars: 9 g Protein: 21 g Cholesterol: 0 mg Sodium: 1,310 mg Vitamin A: 90% Vitamin C: 210% Calcium: 15% Iron: 30% Everything you want out of life in one bowl. Or at least everything you want out of dinner: filling udon noodles, beans, and greens with flavorful, salty miso. I love azuki beans here; they have a sweet and nutty flavor that cuddles right up to the miso. They also have a tendency to fall apart just a bit, which is great for coating the noodles. However, if you can't find azukis, black beans taste really great, too. For this recipe, use whatever miso you have on hand, but note that you may have to add more to your liking because misos vary in saltiness.

1 pound broccoli, stems sliced thinly, tops cut into florets 1 pound broccoli, stems sliced thinly, tops cut into florets 8 ounces brown rice udon noodles 1 teaspoon olive oil 6 cloves garlic, minced 1 bunch Swiss chard (about pound), coa.r.s.e stems removed, chopped roughly 1 cup thinly sliced green onions, plus extra for garnish teaspoon salt 1 (16-ounce) can azuki beans, drained and rinsed cup miso cup hot water 4 teaspoons toasted sesame seeds Sriracha hot sauce, to serve Prepare a pot of salted water for cooking the noodles.

Preheat a large skillet over medium-high heat. First, saute the broccoli with a bit of nonstick cooking spray and a pinch of salt for about 5 minutes. Cover the pan and flip once or twice. The broccoli should be browned in some spots. Add a splash of water at the end, then cover for another minute. The pan should be steaming. Remove the broccoli from the pan and set aside. (By the way, that is my favorite way to prepare broccoli in general if I am serving it on the side.) At this point, the water should be boiling. Use a mug to remove cup of water; you can use that to mix into your miso in a few steps. Then cook the noodles according to the package directions. Drain when ready.

Now we'll put everything together. Preheat the large pan again, over medium heat. Saute the garlic in the oil for about a minute, until fragrant. Add the chard, green onion, and salt, and saute for about 5 minutes, until wilted. Add the beans and let heat through.

NOTE NOTE You can use fresh udon noodles, which are often You can use fresh udon noodles, which are often found in found in the refrigerated section of your supermarket, or you can use dried udon the refrigerated section of your supermarket, or you can use dried udon. Whatever is most convenient for you will work here; just follow the package directions to cook Whatever is most convenient for you will work here; just follow the package directions to cook.

In the meantime, in a mug or measuring cup, mix together the miso and warm pasta water until relatively smooth.

Add the drained noodles to the pan, along with the miso mixture and broccoli. Saute for about 2 minutes, using a pasta spoon, making sure everything is nice and coated. Taste for salt. To serve, top with sesame seeds and green onions and keep the Sriracha close at hand.

Mac & Trees SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 330 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 64 g Fiber: 8 g Sugars: 3 g Protein: 13 g Cholesterol: 0 mg Sodium: 250 mg Vitamin A: 15% Vitamin C: 170% Calcium: 6% Iron: 15% Nothing fancy here, but perfect weeknight fare when you want strong, comforting flavors, and some green, without too much effort. It doesn't get much easierthan this! Start the sauce right after you start the water boiling, and you'll have this on the table in no time. In honor of my BFF Amy and our late night excursions to Brooklyn's vegan fast-food joint Food Swings, I like to drizzle plenty of cayenne hot sauce over it (Frank's Red Hot is my fave), or serve it with some Buffalo Tempeh Buffalo Tempeh (page 161) on top. If you'd like to bulk it up in a different direction, try a few slices of (page 161) on top. If you'd like to bulk it up in a different direction, try a few slices of Masala Baked Tofu Masala Baked Tofu (page 146) tossed on top. (page 146) tossed on top.

8 ounces brown rice macaroni 8 ounces brown rice macaroni 1 pound broccoli, tops cut into florets, stems chopped into -inch pieces 1 recipe Easy Breezy Cheezy Sauce Easy Breezy Cheezy Sauce (page 173) (page 173) Bring a pot of water to boil for the pasta and make your sauce.

Cook the pasta according to the package directions. About 5 minutes before you think the pasta will be done, add the broccoli to the pasta pot. When the pasta is ready, drain, and add back to the pot. Pour in the sauce and mix everything up. Serve!

Pasta e f.a.gioli with Spinach SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 30 MINUTES [image]

(CAN BE MADE GLUTEN-FREE IF USING GF PASTA).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 440 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 85 g Fiber: 21 g Sugars: 9 Protein: 23 g Cholesterol: 0 mg Sodium: 690 mg Vitamin A: 250% Vitamin C: 110% Calcium: 25% Iron: 45% Every recipe for pasta e f.a.gioli will tell you that this is an Italian peasant dish, but I remember the first time I had pasta with beans I thought it was really fancy! This is a perfect, no-nonsense recipe for when you want your pasta, protein, and veggies all in one big bowl, and don't want to futz around too much.

1 teaspoon olive oil 1 teaspoon olive oil 6 cloves garlic, minced 2 pounds plum tomatoes, chopped roughly cup dry white wine or vegetable broth 1 teaspoon dried oregano 1 teaspoon dried thyme A few pinches of freshly ground black pepper 1 teaspoon salt 1 (15-ounce) can navy beans (about 1 cups), drained and rinsed 8 ounces whole wheat small sh.e.l.ls or orecchiette 1 pound baby spinach leaves, washed well Bring a pot of water to boil for the pasta and preheat a large skillet over medium heat.

In the pan, saute the garlic in oil for about 1 minute, until the garlic is fragrant. Add the tomatoes, wine, oregano, and salt. Bring to a boil. Once boiling, add the beans and then lower the heat to medium. Cook until the tomatoes are broken down and the sauce is reduced and thickened, about 15 minutes.

In the meantime, add the pasta to boiling water and cook according to the package directions. Once the sauce is thickened, simmer over low heat to keep warm.

Drain the pasta. In a bowl, alternate adding batches of pasta, beans, and spinach to the sauce, stirring with a pasta spoon to incorporate, until the spinach is completely wilted. Mix well and serve.

Curry Laksa SERVES 4 * ACTIVE TIME: 30 MINUTES TOTAL TIME: 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 270 Calories from fat: 50 Total fat: 6 g Saturated fat: 2 g Trans fat: 0 g Total carb: 50 g Fiber: 3 g Sugars: 12 g Protein: 8 g Cholesterol: 0 mg Sodium: 570 mg Vitamin A: 60% Vitamin C: 100% Calcium: 20% Iron: 20% I would probably get chased out of Malaysia (if got off the plane with a bowl of this and said it was Curry Laksa, but what it lacks in authenticity it makes up for in speed, ease, and healthfulness. Oh, and it tastes pretty darn good, too. If you like a big gigantic bowl of noodles, then this is your golden ticket. Noodles and tofu, mellow bok choy, and red peppers in a spicy, sweet, and sour red coconut milk broth. Serve with chopsticks and a big spoon. would probably get chased out of Malaysia (if got off the plane with a bowl of this and said it was Curry Laksa, but what it lacks in authenticity it makes up for in speed, ease, and healthfulness. Oh, and it tastes pretty darn good, too. If you like a big gigantic bowl of noodles, then this is your golden ticket. Noodles and tofu, mellow bok choy, and red peppers in a spicy, sweet, and sour red coconut milk broth. Serve with chopsticks and a big spoon.

This dish also makes really great leftovers! When left in the fridge, the tofu sucks up the curry and the lime flavor gets a little stronger. It even tastes great cold!

2 to 3 tablespoons red curry paste 2 to 3 tablespoons red curry paste 1 small red onion, thinly sliced into half-moons 1 red pepper, seeded and sliced thinly (see tip) 1 tablespoon minced fresh ginger 2 cloves garlic, minced 1 bunch bok choy (prepared per tip) 4 cups vegetable broth 2 tablespoons soy sauce teaspoon salt 1 block extra-firm tofu (about 14 ounces), cubed 8 ounces Pad Thai rice noodles cup light coconut milk 3 tablespoons lime juice (from 1 or 2 limes) 3 tablespoons agave 1 cup fresh cilantro, for garnish Extra lime wedges, for serving TIP TIP To get really pretty red pepper slices, slice the pepper stem to bottom. Pull off To get really pretty red pepper slices, slice the pepper stem to bottom. Pull off the stem and the stem and pull out the seeds. Now slice the pepper widthwise, following its curve. You'll get pretty rainbow-shaped strips instead of boring old straight strips pull out the seeds. Now slice the pepper widthwise, following its curve. You'll get pretty rainbow-shaped strips instead of boring old straight strips.

Put a big pot of water on to boil for the noodles. In the meantime, prep all your veggies.

Preheat another4-quart pot over medium high heat. Place 2 tablespoons of curry paste in the pot and mix in the onion and peppers. Saute for about 2 minutes. Use a little nonstick cooking spray if it seems to be sticking excessively. Add the garlic and ginger, and saute for another 2 minutes. Add the bok choy stems, water, soy sauce, and salt, and bring to a slow rolling boil (no need to cover). Add the tofu and cook for 10 more minutes.

At this point, your water for the noodles is probably boiling, so cook the noodles. They should be done in 5 minutes; drain and set aside.

Add the coconut milk, lime juice, and agave to the curry and mix, being gentle so as not to break the tofu. Taste for salt and spice. You may want to add up to another tablespoon of curry paste, depending on the strength of the brand you used.

To a.s.semble, divide the bok choy leaves and place them in individual bowls. Use a pasta spoon to scoop the noodles. Ladle lots of curry in and garnish with a big old pile of cilantro and extra lime wedges.

NOTE NOTE If using full-size bok choy, this is how I prepare it. I'm not crazy about leaving the stems very raw and snappy. I really like the flavor and texture better when it's well cooked. First, lob off about an inch of the bottom and toss it. Then separate all the leaves and wash them. Next, chop the stems up into -inch pieces and set them aside. You'll be left with leaves and the tender upper stem. Chop those into 2-inch pieces and keep them separate, because the stems are going to be added to the pot, but the leaves are going to be added to the bowl raw, where they'll wilt from the soup and become the perfect silky (but not mushy) texture If using full-size bok choy, this is how I prepare it. I'm not crazy about leaving the stems very raw and snappy. I really like the flavor and texture better when it's well cooked. First, lob off about an inch of the bottom and toss it. Then separate all the leaves and wash them. Next, chop the stems up into -inch pieces and set them aside. You'll be left with leaves and the tender upper stem. Chop those into 2-inch pieces and keep them separate, because the stems are going to be added to the pot, but the leaves are going to be added to the bowl raw, where they'll wilt from the soup and become the perfect silky (but not mushy) texture.

Creamy Mushroom Fettuccine SERVES 4 * ACTIVE TIME: 15 MINUTES TOTAL TIME: 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF FETTUCCINE).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 310 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 57 g Fiber: 5 g Sugars: 4 g Protein: 12 g Cholesterol: 0 mg Sodium: 500 mg Vitamin A: 2% Vitamin C: 6% Calcium: 6% Iron: 15% Mushroom lovers rejoice! This pasta is nothing but slurp-worthy, creamy, earthy, mushroomy goodness. There's a little cheat in here to get things moving along with minimal effort, and that is a box of creamy portobello soup. But, you know, think of it more as a vegetable broth kind of help along. There are a few brands that make a vegan soup like this; I used imagine brand.

8 ounces whole wheat fettuccine 8 ounces whole wheat fettuccine 1 teaspoon olive oil 5 cloves garlic, minced pound cremini mushrooms, sliced inch thick teaspoon salt Freshly ground black pepper teaspoons dried thyme cup dry white wine 2 cups creamy portobello soup 2 tablespoons cornstarch 2 teaspoons balsamic vinegar cup thinly sliced green onions Bring a covered pot of salted water to boil for the pasta. Once boiling, add the pasta and cook according to the package directions.

Preheat a large skillet over medium heat. Saute the garlic in the olive oil for about a minute, being careful not to burn it. Add the mushrooms to the pan, along with the salt, pepper, and thyme. Saute for about 5 minutes until a lot of moisture has released.

Add the white wine and turn up the heat to bring it to a boil. Let the liquid reduce by about half, which will take 5 minutes or so.

In the meantime, pour the soup into a measuring cup and stir in the cornstarch vigorously, until pretty well dissolved. Add this mixture to the pan, lower the heat to medium, and let it thicken for about 5 more minutes. Your pasta should be cooking by now, too.

Once thickened, turn off the heat and add the balsamic vinegar. When the pasta is ready, drain it and add it to the pan. Stir well and let it sit for a few minutes to absorb the flavors. Taste for salt and seasonings.

To serve, transfer the mushroom fettuccine to bowls and top with sliced green onions.

Cajun Beanb.a.l.l.s & Spaghetti SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTALTIME: 1 HOUR [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE; GF CRACKERS IN PLACE OF BREAD CRUMBS; AND GF s.p.a.cHETTI).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 450 Calories from fat: 45 Total fat: 5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 87 g Fiber: 17 g Sugars: 11 g Protein: 23 g Cholesterol: 0 mg Sodium: 790 mg Vitamin A: 70% Vitamin C: 60% Calcium: 25% Iron: 35% They say that black-eyed peas bring you luck when eaten on New Year's Day, and New Year's is also the time of year many people go vegan, so not only will you be lucky, so will the animals! I love a couple of big meatb.a.l.l.s over supersaucy and slurpy spaghetti. This version pays homage to Louisiana with some Cajun spices, hot sauce, and a smattering of scallions. Make sure to bulk up your pasta with some veggies (see page 164 for ideas). In this recipe we use zucchini, but you can use any veggies you like, or use one of the veggieful marinara options (page 194).

1 recipe 1 recipe Spicy Cajun Marinara Spicy Cajun Marinara (page 195) (page 195) 12 Black-Eyed Pea and Tempeh Beanb.a.l.l.s (recipe follows) 8 ounces whole wheat spaghetti 2 cups zucchini, cut into thin half-moons 1 cup thinly sliced scallions I realize there are a lot of recipes within a recipe here, so let me just tell you how to get this done quickly and efficiently. Prepare the marinara first. Once you've got that going, start the meatb.a.l.l.s. When the meatb.a.l.l.s are in the oven, start the water for the pasta.

Cook the pasta according to the package directions. In the last 3 minutes of cooking, add the zucchini to the pot.

Drain the pasta and zucchini, then add them back to the pot. Pour in the marinara sauce and mix well. Toss in the beanb.a.l.l.s to coat. Transfer to individual bowls and top with three beanb.a.l.l.s each. Scatter the scallions over the top. Serve!

NOTE NOTE This is a lot of food, so expect leftovers! To make this gluten free, use crushed GF crackers instead of the bread crumbs in the beanb.a.l.l.s and use a gluten-free tamari for the soy sauce. And, of course, gluten-free spaghetti. This is a lot of food, so expect leftovers! To make this gluten free, use crushed GF crackers instead of the bread crumbs in the beanb.a.l.l.s and use a gluten-free tamari for the soy sauce. And, of course, gluten-free spaghetti.

Black-Eyed Pea & Tempeh Beanb.a.l.l.s MAKES 20 BEANb.a.l.l.s, 3 PER SERVING * ACTIVETIME: 20 MINUTES * TOTALTIME: 45 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE AND GF CRACKERS IN PLACE OF BREAD CRUMBS).

PER SERVING PER SERVING (3 BEANb.a.l.l.s): (3 BEANb.a.l.l.s):.

Calories: 170 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 8 g Sugars: 3 g Protein: 10 g Cholesterol: 0 mg Sodium: 260 mg Vitamin A: 35% Vitamin C: 4% Calcium: 15% Iron: 8% This recipe makes twenty beanb.a.l.l.s, so that once you've eaten them on your spaghetti, you'll have a few left over to do what you please with. Try them in a wrap or on top of a salad.

12 ounces tempeh 12 ounces tempeh 1 (15-ounce) can black-eyed peas 2 cloves garlic 1 teaspoon dried thyme 2 teaspoons dried oregano teaspoon paprika Several pinches of freshly ground black pepper 1 tablespoon soy sauce 1 tablespoon tomato paste 1 tablespoon balsamic vinegar cup whole wheat bread crumbs teaspoon salt First, prepare a steamer to steam the tempeh. Once the steamer is ready, break the tempeh into bite-size pieces and steam for 10 minutes.

In the meantime, preheat the oven to 350F and line a large cookie sheet with parchment paper.

In a mixing bowl, use a fork or mini potato masher or avocado masher to mash the beans. They should be well mashed, with no whole beans left, but not completely smooth like a puree. Use a Microplane grater to grate in the garlic (if you don't have one, just mince it really well). Add the herbs and spices, soy sauce, tomato paste, and balsamic vinegar, and mix well.

When the tempeh is ready, add it to the mixture and mash well. It's good if it's still steaming hot because that will help all the flavors meld before baking. When the mixture is cool enough to handle (a few minutes), add the bread crumbs and salt. Taste for salt (the batter may be a bit bitter; it will mellow out when baked).

Using about 2 tablespoons of the mixture per ball, roll the mixture into walnut-size b.a.l.l.s, placing them on the baking pan. Spray with an ample amount of nonstick cooking spray and cover loosely with tinfoil. Bake for 15 minutes, flip the b.a.l.l.s, and bake for 10 more minutes, uncovered.

[image]

Mom's Marinara MAKES 4 CUPS, SERVES 4 * ACTIVE TIME: 10 MINUTES *TOTAL TIME: 20 MINUTES [image]

PER SERVING (1 CUP): (1 CUP):.

Calories: 70 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 13 g Fiber: 3 g Sugars: 4 g Protein: 3 g Cholesterol: 0 mg Sodium: 520 mg Vitamin A: 25% Vitamin C: 30% Calcium: 6% Iron: 15% All people need a reliable, basic marinara sauce in theira.r.s.enal. There really is no reason in the world to buy jarred pasta sauce, with all that added sugar and who knows what else. This version uses a healthy dose of garlic and a touch of your usual marinara suspects, thyme and oregano, to give it that Brooklyn Italian mom taste. It's marinara sauce; I don't need to sell it. I bet it could make an old sneaker taste good (a vegan sneaker, please)! Once you get the basics down, try some of the variations. There never needs to be a dull pasta night!

1 teaspoon olive oil 1 teaspoon olive oil 3 cloves garlic, minced 1 teaspoon dried thyme 1 teaspoon dried oregano Freshly ground black pepper 1 (24-ounce) can crushed tomatoes teaspoon salt Preheat a 2-quart pot over medium-low heat. Saute the garlic in the oil for about a minute. Add the thyme, oregano, and pepper, and saute for a minute more, adding a splash of water if necessary. Add the tomatoes and salt, and stir everything together. Cover the pot, leaving a little gap for steam to escape, and cook for 10 minutes. Taste for salt and seasoning and serve!

VARIATIONS.

Spicy Marinara: Use this in conjunction with any variation-just add teaspoon red pepper flakes along with garlic.

Marinara Olivada: Add cup chopped kalamata olives when you add the garlic. Proceed with recipe.

ADDS 15 CALORIES, 1.5 GRAMS OF FAT, AND 150 MG OF SODIUM PER SERVING. ADDS 15 CALORIES, 1.5 GRAMS OF FAT, AND 150 MG OF SODIUM PER SERVING.

Marinara Puttanesca: Along with the kalamata olives (above), add cup capers.

ADDS 20 CALORIES, 1.5 GRAMS OF FAT, AND 525 MG SODIUM PER SERVING. ADDS 20 CALORIES, 1.5 GRAMS OF FAT, AND 525 MG SODIUM PER SERVING.

Cauli Marinara: After preheating pan, add 3 cups chopped cauliflower and spray lightly with nonstick cooking spray. Cover the pan and cook for about 5 minutes, stirring often. Add a splash of veggie broth and cover, letting the pan steam for 30 seconds. Push the cauliflower to the side, saute the garlic as directed, and proceed with the recipe.

ADDS 18 CALORIES, 2 GRAMS OF FIBER, ZERO FAT, AND 20 MG SODIUM PER SERVING. ADDS 18 CALORIES, 2 GRAMS OF FIBER, ZERO FAT, AND 20 MG SODIUM PER SERVING.

Mushroom Marinara: After preheating the marinara, saute 16 ounces finely chopped cremini mushrooms in the oil. Add splashes of water if it seems dry. Stir in the garlic and proceed with the recipe.

ADDS 30 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING. ADDS 30 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING.

Roasted Red Pepper Marinara: When you add the tomatoes, also add a finely chopped roasted red pepper (about cup if you use jarred).