Appetite For Reduction Part 4

When most of the water has absorbed, mix in the grated beet. Cook for about 20 more minutes, stirring occasionally. Turn off the heat, mix in the lemon juice, and taste for salt. Cover and let sit for about 10 more minutes. Remove the bay leafand serve topped with fresh dill.

Unfried Fried Rice 4 SERVINGS * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR, 15 MINUTES [image]

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

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

Calories: 260 Calories from fat: 25 Total fat: 3 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 6 g Protein: 8 g Cholesterol: 0 mg Sodium: 420 mg Vitamin A: 130% Vitamin C: 80% Calcium: 6% Iron: 15% Fried rice is, well, really fried! fried! This version tastes lighter, fresher, and delicious in its own right. Shallot, ginger, garlic, and green onion are all simple flavors that go a long way. Serve with This version tastes lighter, fresher, and delicious in its own right. Shallot, ginger, garlic, and green onion are all simple flavors that go a long way. Serve with Hoison-Mustard Tofu Hoison-Mustard Tofu (page 153) or any Chinese-inspired feast. The reason it takes so long is because the rice needs to cool a bit before you saute it, but it's really an easy recipe. To make it ridiculously easy, make the rice a day ahead. In fact, refrigerated rice gives fried rice the perfect texture, so it's even preferable to do it that way. (page 153) or any Chinese-inspired feast. The reason it takes so long is because the rice needs to cool a bit before you saute it, but it's really an easy recipe. To make it ridiculously easy, make the rice a day ahead. In fact, refrigerated rice gives fried rice the perfect texture, so it's even preferable to do it that way.

1 cup brown basmati or jasmine rice 1 cup brown basmati or jasmine rice 2 cups water 1 teaspoon sesame oil cup minced shallot 3 cloves garlic, minced 2 teaspoons minced fresh ginger 1 tablespoon plus 1 teaspoon soy sauce cup finely chopped green onion First, cook the rice as you normally would. I use a small enameled cast-iron pot with a cover, bring the rice and water to a boil, then lower the heat to as low as it will go and cook for about 35 minutes. Once most of the water has been absorbed, turn off the heat and keep the rice covered for 15 more minutes.

Transfer the rice to a baking pan and spread it out to make it cool faster. Ifit's still steaming when you add it to the pan in the next step, it might get mushy.

Preheat a skillet over medium heat. Saute the shallot, garlic, and ginger in the sesame oil for about 2 minutes. Add the rice and drizzle in the soy sauce. Toss to coat completely and cook for about 3 more minutes, until the rice is uniformly browned. Stir in the green onion and serve.

Variations:

This recipe is the very barest of bones, but you can add almost any veggie to bulk it up. A few ideas for ingredients to add a minute before you add the rice: 1 cup broccoli florets, steamed for 5 minutes 1 cup broccoli florets, steamed for 5 minutes 1 cup zucchini, diced into -inch pieces, steamed for 5 minutes 1 cup carrot, diced into -inch pieces, steamed for 7 minutes 1 cup frozen peas (thawed) 1 cup snow peas [image]

Bhutanese Pineapple Rice SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]

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

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

Calories: 230 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 49 g Fiber: 3 g Sugars: 8 g Protein: 5 g Cholesterol: 0 mg Sodium: 430 mg Vitamin A: 8% Vitamin C: 50% Calcium: 6% Iron: 8% I love Bhutanese red rice here for the firm and flavorful and dare I say toothsome texture. It almost seems like it's fried! Instead it's just a way healthy and d.a.m.n pretty whole-grain rice. If you can't find this particular rice, brown jasmine or basmati will do. love Bhutanese red rice here for the firm and flavorful and dare I say toothsome texture. It almost seems like it's fried! Instead it's just a way healthy and d.a.m.n pretty whole-grain rice. If you can't find this particular rice, brown jasmine or basmati will do.

1 cup Bhutanese red rice, prepared per package directions 1 cup Bhutanese red rice, prepared per package directions 1 teaspoon olive oil 1 small red onion, diced small 4 cloves garlic, minced 1 tablespoon minced ginger Pinch of salt 2 teaspoons Thai red curry paste 1 tablespoon water 1 tablespoon soy sauce 2 teaspoons agave nectar cup lightly packed fresh cilantro, chopped, plus extra for garnish 1 cups diced pineapple (about -inch dice) Preheat a skillet over medium heat. Saute the onion, garlic, and ginger in the oil with a pinch of salt for about 5 minutes, until the onion is translucent. Meanwhile, in a small bowl, mix together the curry paste, water, soy sauce, and agave.

Add the cilantro to the skillet and saute just until wilted, about a minute. Add the cooked rice and drizzle in the curry paste mixture. Toss to coat completely and cook for about 3 more minutes. Add the pineapple and cook just until heated through. Serve garnished with extra cilantro.

Sauteed Kasha & Mushrooms with Dill SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 210 Calories from fat: 35 Total fat: 3.5 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 40 g Fiber: 6 g Sugars: 4 g Protein: 9 g Cholesterol: 0 mg Sodium: 310 mg Vitamin A: 4% Vitamin C: 6% Calcium: 8% Iron: 15% You might know this dish as Kasha Varnishkes or you might be from western Nebraska and have no idea what I'm talking about. Either way, I can't imagine kasha without mushrooms. Maybe in a knish, but that's it! If I am If I am going to make kasha, I am going to saute some onions and mushrooms, too, and that's just the way it is. Kasha has such an a.s.sertive flavor that you really don't need much else; a little sweetness from the onion, a little earthiness from the mushroom, and a little herbiness from the dill. going to make kasha, I am going to saute some onions and mushrooms, too, and that's just the way it is. Kasha has such an a.s.sertive flavor that you really don't need much else; a little sweetness from the onion, a little earthiness from the mushroom, and a little herbiness from the dill.

Serve this with some baked tempeh and greens, if you like. I often just eat a double serving as my dinner because I find it addicting. You'll notice I use 2 teaspoons of oil here, and for this book that's a lot, but I really do like to get the onion nice and brown or it doesn't taste right to me. Two teaspoons does the trick!

1 cup coa.r.s.e kasha, picked over and rinsed 1 cup coa.r.s.e kasha, picked over and rinsed 2 cups water 2 teaspoons olive oil 1 medium-size onion, quartered and sliced thinly teaspoon salt, plus a pinch for the kasha pot 1 pound cremini mushrooms, sliced Freshly ground black pepper cup chopped fresh dill INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Kasha is toasted buckwheat groats, which is not actually wheat. It is in fact from a weird little plant that is in a cla.s.s by itself and it's completely gluten free! It might be relegated to the "ethnic" section of your supermarket, or it might be by the rice. A popular brand is Wolf's, in a little black box. Kasha is toasted buckwheat groats, which is not actually wheat. It is in fact from a weird little plant that is in a cla.s.s by itself and it's completely gluten free! It might be relegated to the "ethnic" section of your supermarket, or it might be by the rice. A popular brand is Wolf's, in a little black box.

In a heavy-bottomed 2-quart pot, cover and bring the kasha, water, and big pinch of salt to a boil. Once boiling, lower the heat to a simmer and cook for about 15 minutes, stirring occasionally, until the kasha is tender. Remove from the heat.

Preheat a large nonstick skillet over medium heat. Saute the onion for 7 to 10 minutes, until browned. Sprinkle with the teaspoon of salt a few minutes into cooking, to draw out the moisture. Add the mushrooms and pepper. Saute until tender and lightly browned, about 7 minutes. Add the kasha and toss to mix well. Toss in the dill, taste for seasoning, and serve.

TIP TIP A really supergreat idea is to make the kasha in the morning. If you take an hour to get ready for work or whatever, why not have some kasha cooking on the stove? It ain't no thing! Then just pop it into the fridge, and when you're ready to make this dish, it will only take 20 minutes or so. And truth be told, it comes out better when the kasha has had a chance to chill. A really supergreat idea is to make the kasha in the morning. If you take an hour to get ready for work or whatever, why not have some kasha cooking on the stove? It ain't no thing! Then just pop it into the fridge, and when you're ready to make this dish, it will only take 20 minutes or so. And truth be told, it comes out better when the kasha has had a chance to chill.

Quinos Puttanesea SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 230 Calories from fat: 60 Total fat: 7 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 8 g Protein: 8 g Cholesterol: 0 mg Sodium: 930 mg Vitamin A: 30% Vitamin C: 35% Calcium: 10% Iron: 25% I'm always on the lookout for ways to incorporate quinoa and other grains into my meals, so it's pretty brainless to just make a traditional pasta sauce and toss it on a grain instead. If you're anything like me, you always have a gigantic thing of capers and olives in your fridge (not to mention great bone structure and an impressive unicorn collection.) Puttanesca is a really quick way to put together a complextasting-pa.s.sionate, even-dish with pantry staples. Its ingredients and method are simple enough that you can prep it, cook it, and clean up after yourself in a leisurely 30 minutes, and then get back to the matter at hand. Succulent, salty, and a little spicy, this is in the "sides" section, but really, it makes a great dinner on its own.

2 cups cooked quinoa 2 cups cooked quinoa SAUCE: 2 teaspoons olive oil 2 teaspoons olive oil 4 cloves garlic, chopped 1 teaspoon dried thyme 1 teaspoon crushed red pepper flakes A generous pinch of dried tarragon A generous pinch of dried marjoram cup white wine cup kalamata olives, chopped roughly (sliced in half is great, too) cup capers 1 (28-ounce) can crushed tomatoes Freshly ground black pepper Preheat a saucepot over medium heat. Place the oil and garlic in the pot and stir for about a minute, being careful not to burn the garlic. Add the herbs, spices, and wine; cook for about a minute.

Add the olives, capers, and tomatoes. Cook for about 15 minutes. You can serve by scooping quinoa into individual bowls and pouring the sauce over it, but my way is to just mix everything into a bowl together and reserve a little sauce to pour over my serving, because I like it extra hors d'oeuvre-y.

TIP TIP I like to make a big batch of quinoa at the beginning of the week and store it for a few days. If you don't have a few cups of cooked quinoa around, then start your quinoa before starting your sauce: Mix 1 cup of uncooked quinoa with 2 cups water, bring to a boil, then lower the heat and cook uncovered for about 15 minutes, stirring occasionally, until the grain is tender and the water has been absorbed. I like to make a big batch of quinoa at the beginning of the week and store it for a few days. If you don't have a few cups of cooked quinoa around, then start your quinoa before starting your sauce: Mix 1 cup of uncooked quinoa with 2 cups water, bring to a boil, then lower the heat and cook uncovered for about 15 minutes, stirring occasionally, until the grain is tender and the water has been absorbed.

Soft Broccoli Polenta SERVES 6 * ACTIVE TIME: 30 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 120 Calories from fat: 5 Total fat: 0.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 24 g Fiber: 2 g Sugars: 2 g Protein: 4 g Cholesterol: 0 mg Sodium: 580 mg Vitamin A: 10% Vitamin C: 90% Calcium: 4% Iron: 8% Polenta is a fabulous side on its own-creamy, comforting, and oh-so-healthy for you! I'm very particular about how I eat my soft polenta, first running my spoon around the edges where it's cooled down a bit. I love to smother it in saucy beans or veggies and its luscious corn flavor goes with so many types of cuisine. Go Italian with Chickpea Piccata Chickpea Piccata (page 115), or (page 115), or Mexican with the Black Beans in Red Velvet Mole Mexican with the Black Beans in Red Velvet Mole (page 134). Barbecue works, too, so try it with the (page 134). Barbecue works, too, so try it with the Tamarind BBQ Tempeh & Sweet Potatoes Tamarind BBQ Tempeh & Sweet Potatoes (page 159). Finely chopped broccoli is my favorite polenta add-in, for its texture and gardeny flavor. It just feels good to eat a bowlful of polenta! (page 159). Finely chopped broccoli is my favorite polenta add-in, for its texture and gardeny flavor. It just feels good to eat a bowlful of polenta!

4 cups vegetable broth 4 cups vegetable broth teaspoon salt, plus more to taste 1 cup polenta corn grits (polenta) 4 cups very well-chopped broccoli stalks and tops A few pinches of freshly ground black pepper In a 2-quart saucepot, bring the water and the teaspoon of salt to a boil. Add the polenta in a slow steady stream, whisking contantly as you pour it in. Add the broccoli and turn the heat down low. Let cook for 15 minutes, stirring often. Turn off the heat and cover, let sit for 10 more minutes, stirring occasionally. Serve hot!

Ethiopian Millet SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 240 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 44 g Fiber: 7 g Sugars: 4 g Protein: 7 g Cholesterol: 0 mg Sodium: 320 mg Vitamin A: 20% Vitamin C: 20% Calcium: 4% Iron: 15% Millet is like a blank slate, making it a perfect vehicle for spicy Ethiopian flavors. This dish goes perfectly with the Mushroom Tibs Mushroom Tibs (page 95), as they have essentially the same flavor profile. (page 95), as they have essentially the same flavor profile.

1 cup millet, rinsed and drained 1 cup millet, rinsed and drained 2 cups water 1 teaspoon olive oil 1 small onion, diced small 3 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes teaspoon salt Freshly ground black pepper 2 plum tomatoes, chopped 2 teaspoons curry powder 2 teaspoons Hungarian paprika 2 teaspoons ground c.u.min teaspoon ground cardamom teaspoon ground cloves 2 to 4 tablespoons vegetable broth First, prepare the millet. Place the millet in a 2-quart pot and cover with 2 cups ofwater. Cover and bring to a boil, then give it a stir and bring the heat down to very low. Cook, covered, for another 15 minutes or so, or until the water has been absorbed and the millet is fluffy. Turn off the heat, but keep the millet covered until ready to add to the pan.

While the millet is cooking, preheat a large skillet over medium heat. Saute the onion, garlic, and ginger in the oil for about 5 minutes, until the onion is translucent. Add the red pepper flakes, salt, black pepper, and tomatoes, and saute for about 2 minutes to break down the tomatoes a bit. Add the remainder of the spices, cover, and cook for 5 more minutes to further break down the tomatoes.

Add the millet to the pan and stir, and cook for 5 more minutes. Add the vegetable broth if things appear too dry. Taste for saltand spices, and serve.

All Vegans Have a Pleather Costanza Wallet All Vegans Have a Pleather Costanza Wallet You know that You know that Seinfeld Seinfeld episode where George's wallet is so fat he can't even close it? Well, that's exactly how us vegans are, but our wallets are stuffed with dollar bills from all the money we save! Many vegans know that bulk bins are the way to go. And I don't mean graze the bulk bins and eat free cashews. I mean buy your food in bulk and save some serious cash. Buying in bulk doesn't mean you have to buy bushels at a time, just exactly what you need so nothing goes to waste. Grains, spices, and nuts are all perfect bulk bin-purchase candidates. episode where George's wallet is so fat he can't even close it? Well, that's exactly how us vegans are, but our wallets are stuffed with dollar bills from all the money we save! Many vegans know that bulk bins are the way to go. And I don't mean graze the bulk bins and eat free cashews. I mean buy your food in bulk and save some serious cash. Buying in bulk doesn't mean you have to buy bushels at a time, just exactly what you need so nothing goes to waste. Grains, spices, and nuts are all perfect bulk bin-purchase candidates.

b.u.t.ternut Coconut Rice SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOURS [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 2 g Trans fat: 0 g Fiber: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 140 mg Vitamin A: 330% Vitamin C: 60% Calcium: 10% Iron: 10% Adding 1 tablespoon of shredded coconut adds about 18 calories, 1.5 grams of fat (mostly saturated), and 0.5 grams of fiber to each serving.

How can one rice dish be so much to so many? Savory, spicy, creamy, tangy, and slightly sweet-this recipe has got it all. Plus it's a gorgeous orange color! I'm not crazy about peeling b.u.t.ternut squash (who is?) and so I roast it in the oven, thus the long cooking time with lots of downtime. Try it; you'll see how convenient it is! Just roast away while the rice is cooking; it should take about the same time and once that's done everything will come together in a snap.

I love the aroma of brown basmati rice here, but you can use whatever rice you like best. Serve with Pineapple Collards Pineapple Collards (page 93) and (page 93) and Broiled Blackened Tofu Broiled Blackened Tofu (page 147). (page 147).

1 cup brown basmati rice 1 cup brown basmati rice 2 cups water A pinch of salt 2 pounds b.u.t.ternut squash 2 teaspoons sesame oil 1 cup sliced shallot 1 tablespoon minced fresh ginger 3 cloves garlic, minced 1 teaspoon lime zest teaspoon red pepper flakes teaspoon salt cup light coconut milk to cup vegetable broth 1 tablespoon freshly squeezed lime juice First, preheat the oven to 400F (for the squash) and cook your rice according to the package directions, or however you prefer to cook rice. I rinse the rice and then add it to a 2-quart pot along with the water and a pinch of salt. Cover and bring to a boil. Once boiling, immediately lower the heat as low as it will go and cook for about an hour.

For the squash, slice off the bulbous part. Slice in half lengthwise, exposing the seeds. Scoop the seeds out with a tablespoon. Slice the long part of the squash in half lengthwise as well. Line a baking sheet with parchment paper and place the squash face down on the sheet. Bake for about 45 minutes. Once it's soft enough to pierce with a fork, remove it from the oven and let it cool. (Place it outside to cool if possible; that'll speed things up.) When the squash is cool enough to handle, proceed with the recipe.

Preheat a large skillet over medium heat. Saute the shallot in the oil, using a little nonstick cooking spray if needed, until lightly browned, about 7 minutes. Add the ginger, garlic, lime zest, red pepper flakes, and salt, and saute for another 2 minutes. Turn down the heat to low.

Scoop the flesh out of the squash and add it to the pan, along with the coconut milk. Use a potato masher (or a fork) to mash the b.u.t.ternut into a creamy consistency. Add the rice and stir well. Add cup of the vegetable broth and mix well. You can add up to another cup of broth to get a creamier consistency if you like. Add the lime juice, taste for salt, and serve!

TIP TIP If you want a little more coconutty goodness, you can add a tablespoon of toasted coconut to each finished serving. It lends lots of flavor and texture, if you have some extra time and calories burning a hole in your pocket. If you want a little more coconutty goodness, you can add a tablespoon of toasted coconut to each finished serving. It lends lots of flavor and texture, if you have some extra time and calories burning a hole in your pocket. To toast coconut, preheat a large pan over low heat and place 6 tablespoons of shredded (unsweetened!) coconut in the pan. Stir often. The coconut will start to toast and turn a few shades darker. It should take about 5 minutes. Remove from the heat immediately. To toast coconut, preheat a large pan over low heat and place 6 tablespoons of shredded (unsweetened!) coconut in the pan. Stir often. The coconut will start to toast and turn a few shades darker. It should take about 5 minutes. Remove from the heat immediately.

Eggplant Kibbeh SERVES 6 * ACTIVE TIME: 25 MINUTES * TOTAL TIME: 1 HOUR 15 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 130 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 9 g Sugars: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 400 mg Vitamin A: 15% Vitamin C: 20% Calcium: 6% Iron: 10% If you look up kibbeh kibbeh in Wikipedia, you'll find a million different variations, shapes, and definitions. But perhaps you aren't a nerd who immediately looks things up on Wikipedia and then doubts its validity, so I will just tell you this: kibbeh, as I know it, is a Lebanese dish of bulgur, mixed with usually mushy veggies (the vegan versions of kibbeh, at least), spices, and mint. It goes fabulously with a Mediterranean meze, so break out the hummus for this one. in Wikipedia, you'll find a million different variations, shapes, and definitions. But perhaps you aren't a nerd who immediately looks things up on Wikipedia and then doubts its validity, so I will just tell you this: kibbeh, as I know it, is a Lebanese dish of bulgur, mixed with usually mushy veggies (the vegan versions of kibbeh, at least), spices, and mint. It goes fabulously with a Mediterranean meze, so break out the hummus for this one.

1 cup bulgur, rinsed and drained 1 cup bulgur, rinsed and drained 1 teaspoon olive oil 1 small onion, diced finely 4 cloves garlic, minced 1 pound eggplant, cut into -inch pieces 1 teaspoon salt Freshly ground black pepper 3 plum tomatoes, chopped 2 teaspoons ground c.u.min cup fresh chopped mint, plus extra for garnish First, prepare the bulgur. Boil 1 cups of water in a kettle. Place the bulgur in a small pot that has a secure-fitting lid; I have a 2-quart enameled cast-iron one that does the trick. Pour the water over the bulgur and cover. Let it steam for about 40 minutes, or until tender.

In the meantime, prepare the rest of the kibbeh.

Preheat a large skillet over medium heat. Saute the onion in the olive oil for about 5 minutes, until translucent. Add the garlic and saute for a minute more. Mix in the eggplant, salt, and pepper, cover the pan, and cook for about 15 minutes, stirring occasionally. The eggplant should release a bunch of moisture and cook down.

Preheat the oven to 350F.

Add the tomatoes and c.u.min to the skillet and cook for another 10 minutes. Turn off the heat. The bulgur should be done at this point, so add it to the pan and thoroughly combine. Fold in the chopped mint.

Spray an 8-inch square baking pan with nonstick cooking spray. Press the kibbeh firmly into the baking pan. Bake for 25 minutes. It tastes great served warm, but I actually like it even better at room temp, once the flavors have melded. Serve garnished with mint.

INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Bulgur is a toasty cracked wheat that's been parboiled so you can cook it as you would cook couscous, by just steaming it. Unlike couscous, it's a whole grain that's been minimally processed. It's usually found in bulk bins or at a Mediterranean supermarket, but even though it is cracked wheat, it is always labeled "bulgur." If something is simply labeled "cracked wheat," that means it has not been parboiled and the cooking time will be much longer. Bulgur is a toasty cracked wheat that's been parboiled so you can cook it as you would cook couscous, by just steaming it. Unlike couscous, it's a whole grain that's been minimally processed. It's usually found in bulk bins or at a Mediterranean supermarket, but even though it is cracked wheat, it is always labeled "bulgur." If something is simply labeled "cracked wheat," that means it has not been parboiled and the cooking time will be much longer.

Tamarind Quinoa SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 250 Calories from fat: 50 Total fat: 6 g Saturated fat: 2 g Trans fat: 0 g Total carb: 40 g Fiber: 5 g Sugars: 7 g Protein: 9 g Cholesterol: 0 mg Sodium: 490 mg Vitamin A: 6% Vitamin C: 8% Calcium: 6% Iron: 15% Looking for a new and fun way to dress up your quinoa? Here's a spin on Indian-inspired tamarind rice that will get your taste buds a-movin'. Serve with any of the curries.

1 teaspoon vegetable oil 1 teaspoon vegetable oil cup minced onion 1 tablespoon minced fresh ginger 3 cloves garlic, minced 2 teaspoons coriander seeds, crushed 1 cup quinoa 2 cups vegetable broth teaspoon salt cup low-fat coconut milk 1 teaspoons tamarind concentrate cup raisins cup frozen peas cup chopped fresh cilantro Preheat a 2-quart pot over medium heat. Saute the onion, ginger, garlic, and coriander seeds in the oil for about 5 minutes, until the onions are translucent. Use a little cooking spray if needed.

Add the quinoa, broth, and salt. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook, covered, for about 20 minutes, or until most of the water is absorbed, stirring often.The quinoa should be tender and fluffy. Add the coconut milk and tamarind, and stir until the tamarind is completely dissolved. Fold in the raisins, peas, and cilantro. Turn off the heat, but keep covered to warm the peas through-about 5 minutes. Fold in the cilantro and serve.

CHAPTER 3.

Rub-Your-Tummy Veggies VEGETABLES. THIS IS WHAT IT'S ALL ABOUT! THESE ARE WHAT most Americans are seriously lacking in their diet. Nutrients, vitamins, fiber-vegetables have got it all. And, yes, they've got taste, too! Lots of books have been written about sneaking veggies into your diet, and that is, frankly, pathetic. It's like hiding a beautiful princess away in a castle. That glorious asparagus should not have to be boiled to death, pureed, and then stuck into a peanut b.u.t.ter sandwich, or whatever those books are doing to vegetables nowadays. There is no sneaking around here, no smoke and mirrors. We're going to cook veggies, in all their recognizable glory, and by golly, we are going to enjoy them!

While there are a ton of veggies in all the other chapters as well, the recipes in this chapter are really about simple preparation techniques for veggies front and center. It's about using various methods to coax the most flavor out of the vegetable. So you can think about this as a chapter of side dishes, but really what you're getting is a mini-cooking lesson. Broiling, sauteing, roasting, it's all here. And it's time for you to get it all in there (I'm pointing to your belly).

DON'T FEAR THE STEAMER What's up with steamophobia? For years I suffered from an irrational fear of cooking with steam. I guess it seemed like such a ch.o.r.e: setting up your apparatus, boiling water, peeling, chopping, and all just for what in the end was a pile of vegetables.

Now I know better. I found a steamer that doesn't feel like a ha.s.sle, I've got broccoli-chopping down to a science and I have an intense appreciation for that "pile of vegetables." Steaming doesn't have to mean boring! It can be the perfect way to coax the pure and simple flavors out of your produce. Here are a few tips and tricks to help you steam like you mean it.

1. No fancy equipment required. The steamer that I absolutely love is the basket that fits into my 6-quart soup pot. It's big enough so that I don't have to crowd everything in there and it's easy to use-no hard-to-clean sliding parts or things that can fall apart or malfunction. It's also convenient-because I always have my pot resting on the stove, it's not like I have to go shuffling through pots and pans to get to it. The only thing that could be easier is if the veggies would jump into the potand steam themselves (I'm working on that part).

2. Practice, practice, practice; timing is everything; and other cliches. The more veggies you chop, the quicker it will get. Try steaming veggies at least three days a week and see if you're not Iron Chef material by the end of the month. For best results, prep veggies evenly sized and experiment with different cooking times. Soon you'll know exactly how you like your veggies. Another option is to be a lazyhead and steam things that need minimal prep, such as green beans, baby carrots, and asparagus. The more veggies you chop, the quicker it will get. Try steaming veggies at least three days a week and see if you're not Iron Chef material by the end of the month. For best results, prep veggies evenly sized and experiment with different cooking times. Soon you'll know exactly how you like your veggies. Another option is to be a lazyhead and steam things that need minimal prep, such as green beans, baby carrots, and asparagus.

3. Salt! You want to gobble down veggies the same way you eat French fries? A little salt goes a long, long way. And if you take one thing away from this steaming treatise, let it be this: salt before you steam! This way, the salt melts into the veggies, extending the flavor and really sinking in. A few granules at the end of steaming won't have the same effect, and I don't know about you, but soy sauce on steamed veggies tastes a little tedious to me. It covers up the natural, bright flavors. Salt brings those flavors out. just sprinkle a bit of salt over the veggies right when you add them to the steamer basket and see it light up your life. You want to gobble down veggies the same way you eat French fries? A little salt goes a long, long way. And if you take one thing away from this steaming treatise, let it be this: salt before you steam! This way, the salt melts into the veggies, extending the flavor and really sinking in. A few granules at the end of steaming won't have the same effect, and I don't know about you, but soy sauce on steamed veggies tastes a little tedious to me. It covers up the natural, bright flavors. Salt brings those flavors out. just sprinkle a bit of salt over the veggies right when you add them to the steamer basket and see it light up your life.

4. Herbs! Fresh herbs scattered over your veggies at the onset of cooking really brightens them up. Depending on what you are serving them with, try fresh cilantro, basil, thyme, dill, oregano, or mint. Can you use dried herbs? Yes! But your results may vary. I especially like to use dried oregano. Fresh herbs scattered over your veggies at the onset of cooking really brightens them up. Depending on what you are serving them with, try fresh cilantro, basil, thyme, dill, oregano, or mint. Can you use dried herbs? Yes! But your results may vary. I especially like to use dried oregano.

5. Don't overcook them. If you're mixing several types ofveggies, use the If you're mixing several types ofveggies, use the steaming times on the next page steaming times on the next page to know which veggies to start with, adding the ones with shorter cooking times as you go along. to know which veggies to start with, adding the ones with shorter cooking times as you go along.

6. Don't overpack them. You can get a lot more than a single layer into a steamer basket, but try not to fill it more than three-quarters full, for the most even cooking. If you want to make a lot more veggies, just do two separate batches.

A GUIDE TO A STEAMY LOVE AFFAIR.

Use this guide to get your steaming started. In reality, any of the veggies can go with any of the dressings and sauces, but I've given you a few of my favorites. Also, check out the bowl section (page 265) to work steamed veggies into larger meals. I'm giving you basic cooking times, but remember that everyone's equipment and preferences are different, so start here but figure out what works best for you.

Asparagus Remove the coa.r.s.e ends. Different-size asparagus call for different cooking times. Steam pencil-thin spears for about 4 minutes, and the fattest spears for 8 minutes. Most asparagus are somewhere in between, so 6 minutes should about do it. The asparagus should turn a pretty Kermit green.

Especially yummy with: Sanctuary Dressing Sanctuary Dressing (page 29). (page 29).

Broccoli Peel the stalk if it seems especially thick. Cut the stalk into -inch-thick pieces. Slice the broccoli branches into large florets. Steam the stalks alone for 2 minutes, then add the florets and steam for about 5 more minutes. The broccoli should turn a dark but bright G.o.dzilla green.

Lip-smacking good with: Orange-Sesame Vinaigrette Orange-Sesame Vinaigrette (page 43). (page 43).