Appetite For Reduction Part 9

Tamarind BBQ Tempeh & Sweet Potatoes SERVES 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 70 MINUTES [image]

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

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

Calories: 380 Calories from fat: 45 Total fat: 5 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 13 g Protein: 17 g Cholesterol: 0 mg Sodium: 780 mg Vitamin A: 530% Vitamin C: 10% Calcium: 15% Iron: 10% Tart tamarind is often a secret ingredient in BBQ sauces, but I love it as an in-your-face, not-so-secret ingredient. I also love that this dish comes all together in one pan, with minimal prep. The sauce glazes the tempeh and sweet potatoes and creates the perfect mingling of sweet, tangy, savory, and smoky. The longer you marinate, the more flavor will permeate the tempeh.

You can even a.s.semble this the night before or the morning of, store in the fridge, and pop into the oven when you're ready to go. If you're going to skip the marinating phase, then remember to preheat the oven while you're prepping the veggies. Serve with Polenta Stuffing Polenta Stuffing (page 66) and (page 66) and Shaved Brussels Sprouts Shaved Brussels Sprouts (page 92) for a Thanksgiving dinner that will have your hot pants thanking you. You can also just serve with some rice and a green. (page 92) for a Thanksgiving dinner that will have your hot pants thanking you. You can also just serve with some rice and a green.

SAUCE: SAUCE: 4 cloves garlic, minced 4 cloves garlic, minced 1 tablespoon minced fresh ginger cup vegetable broth 2 teaspoons arrowroot dissolved in cup water 2 tablespoons tomato paste 1 tablespoon tamarind concentrate 3 tablespoons agave or maple syrup 2 tablespoons soy sauce 1 teaspoon olive oil 1 teaspoon liquid smoke teaspoon cayenne (optional) EVERYTHING ELSE: 1 pounds sweet potatoes, peeled and sliced in -inch chunks 1 pounds sweet potatoes, peeled and sliced in -inch chunks 12 ounces tempeh, cut into -inch cubes Spray a 9 by 13-inch ca.s.serole pan with nonstick cooking spray. If using gla.s.s (which I don't recommend! But I can't stop you!), then line the bottom with parchment paper to prevent sticking.

In a medium-size mixing bowl, whisk together all the sauce ingredients. Make sure to get the tamarind dissolved.

Place the sweet potatoes and tempeh in the prepared pan. Pour the sauce over them and use your hands to coat well. You can bake immediately or let marinate for at least an hour to get more flavor into the tempeh.

When ready to bake, preheat the oven to 4ooF. Cover the pan with tinfoil and bake for about 25 minutes. Remove from the oven and toss out the tinfoil. Flip the tempeh and sweet potatoes, making sure to sc.r.a.pe the bottom with a spatula in case anything is sticking. Bake for another half hour, flipping everything once. The sweet potatoes should be tender but not mushy, and the sauce should be thickened and coating everything. Serve!

Buffalo Tempeh SERVES 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 30M MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF HOT SAUCE).

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

Calories: 130 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 18 g Fiber: 5 g Sugars: 1 g Protein: 9 g Cholesterol: 0 mg Sodium: 290 mg Vitamin A: 30% Vitamin C: 4% Calcium: 6% Iron: 2% Hot sauce lovers only! When you're craving something spicy, saucy, and greasy, this tempeh does the trick. The thing is, they aren't actually greasy or fatty, they only look like they are. There's no oil in the marinade, and don't be suspicious that it contains only four ingredients; plenty of garlic and oregano will make you crave these winglike tempeh wedges even when you're not watching the big game. I love to mix this sauce with Mac & Trees Mac & Trees (page 184), so pour some (page 184), so pour some Easy Breezy Cheezy Sauce Easy Breezy Cheezy Sauce (page 173) over your macaroni and then top it with Buffalo Tempeh. Or, try Buffalo Tempeh with (page 173) over your macaroni and then top it with Buffalo Tempeh. Or, try Buffalo Tempeh with Cool Slaw Cool Slaw (page 38). Anything creamy and cooling will be great with this recipe. (page 38). Anything creamy and cooling will be great with this recipe.

8 ounces tempeh, cut into wedges (see below) 8 ounces tempeh, cut into wedges (see below) MARINADE: cup vegetable broth cup vegetable broth cup cayenne hot sauce 6 cloves garlic, minced 2 teaspoons dried oregano To create wedges, slice the tempeh in half across the waist. Slice the resulting square in half. You'll have four rectangles. Slice each of those rectangles corner to corner. The resulting triangular wedges are great for baking, grilling, or sauteing.

Prepare your steaming apparatus. Steam the tempeh for 5 minutes; this will loosen the tempeh up and get it ready to absorb the marinade flavors.

Mix together the marinade ingredients in a medium-size mixing bowl. When the tempeh is done steaming, immediately transfer it to the marinade. Let it marinate for at least 10 minutes, up to an hour.

Preheat a large skillet over medium-high heat. Spray the pan with a bit of nonstick cooking spray. Add the tempeh slices and reserve the marinade. Cook the tempeh for 10 minutes, flipping it often, until it has browned a bit. Add the remaining sauce and turn up the heat to high. Let the liquid boil and cook down for about 5 minutes. That's it!

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CHAPTER 6.

Talk Pasta to Me (& Noodles!) OH, THOSE CARB-FEARING '90S. THEY HAD EVERYONE RUN FOR the hills the moment a forkful of pasta was spotted. Look at them all, slurping up those long strands of fettuccine (a.k.a. pure evil), dripping with sauce, washing it down with wine ... surely if you're enjoying life, there has got to be a price to pay! And so they took to their ThighMasters, cursing the carb eaters and weeping into their Atkins bars.

What is complex about a carbohydrate? What is complex about a carbohydrate? At its most basic, a carbohydrate is fuel for our body. All carbs end up as glucose, but in nutrition, as in life (or on road trips to see your best friend's cousin's band in faraway Canadian cities), sometimes the journey is more important than the destination. Complex carbohydrates take longer for our body to digest, keep us full longer, and don't cause our blood sugar to spike. Unlike simple carbohydrates (such as sugar and white bread), complex carbohydrates have fiber and other nutrients that are important to maintain weight and to keep us healthy. At its most basic, a carbohydrate is fuel for our body. All carbs end up as glucose, but in nutrition, as in life (or on road trips to see your best friend's cousin's band in faraway Canadian cities), sometimes the journey is more important than the destination. Complex carbohydrates take longer for our body to digest, keep us full longer, and don't cause our blood sugar to spike. Unlike simple carbohydrates (such as sugar and white bread), complex carbohydrates have fiber and other nutrients that are important to maintain weight and to keep us healthy.

But guess what? Pasta is good for you! From Italian favorites such as lasagna, macaroni, and linguine to j.a.panese staples such as soba and udon, this chapter does not discriminate. We embrace each and every noodle-spirals, ridges, curves, and all. The key with pasta is limiting refined carbs and upping the fiber, and there are a variety of pastas that make it easy to do so.

You don't need to employ outdated weight-loss techniques to make pasta a meal you can enjoy. No need to use a tiny bowl to make the meal look larger, or to put the fork down between every bite. In fact, use the biggest bowl you've got and fill that bowl-but with veggies, sauce, and beans. A 2-ounce (uncooked) serving of pasta may look skimpy on its own but really (honestly! truly!) is enough, once you've bulked it up. You'll learn lots of cooking techniques from this chapter, but let's start with a few rules of thumb.

I haven't met a veggie that doesn't do well sauteed with a lot of garlic and some freshly ground black pepper. Throw some pasta into the mix and you've got yourself a meal. Many veggies release lots of tasty juices when cooking, but add some veggie broth to help it along. Check out the Pasta con Broccoli Pasta con Broccoli recipe (page 169) for a base, but also check out the veggie chapter. Recipes like recipe (page 169) for a base, but also check out the veggie chapter. Recipes like Sauteed Escarole Sauteed Escarole (page 107), (page 107), Garlicky Mushrooms & Kale Garlicky Mushrooms & Kale (page 89), and (page 89), and Shaved Brussels Sprouts Shaved Brussels Sprouts (page 92) are dying to be tossed with some pasta. And don't be scared of using pasta in nontraditional (read: not Italian) ways. Those (page 92) are dying to be tossed with some pasta. And don't be scared of using pasta in nontraditional (read: not Italian) ways. Those Mushroom Tibs Mushroom Tibs (page 95) or (page 95) or Curried Cabbage and Peas Curried Cabbage and Peas (page 111) would make great pasta dishes. Also, check out the veggie steaming chapter and add your favorites to pasta, then smother in sauces. Maybe you have some veggie favorites that you can adapt into pasta dishes. (page 111) would make great pasta dishes. Also, check out the veggie steaming chapter and add your favorites to pasta, then smother in sauces. Maybe you have some veggie favorites that you can adapt into pasta dishes.

PERFECT PASTA TOOL CHECKLIST PERFECT PASTA TOOL CHECKLIST 4- 4-quart pot Pasta spoon (that's a large spoon with rounded p.r.o.ngs, making it easy to stir and serve the pasta) Pasta spoon (that's a large spoon with rounded p.r.o.ngs, making it easy to stir and serve the pasta) Big colander Big colander And just a last note about time management: To get your pasta dishes on the table in under 30 minutes, remember to start boiling the water before you do anything else. In the 10 minutes it takes to boil the water, you can probably get all your prepping done and even have some onions and veggies sauteing away And just a last note about time management: To get your pasta dishes on the table in under 30 minutes, remember to start boiling the water before you do anything else. In the 10 minutes it takes to boil the water, you can probably get all your prepping done and even have some onions and veggies sauteing away. TIP TIP It's fairly rare with dried varieties, but once in a while, egg or dairy products sneak their way into your pasta's ingredients list. It never hurts to check the ingredients, especially with the ease of bolded allergy information that most packaging has these days. It's fairly rare with dried varieties, but once in a while, egg or dairy products sneak their way into your pasta's ingredients list. It never hurts to check the ingredients, especially with the ease of bolded allergy information that most packaging has these days.

A handful of beans goes a long way in pastas. Some of my favorites to use are kidney, cannellini, my beloved chickpea, and navy or great northern beans. But don't just toss the beans in at the end, add them to the veggies in the pan and let them cook for a few minutes so that they absorb some flavor. Also, check out the Miso Udon stir-fry with Greens & Beans Miso Udon stir-fry with Greens & Beans (page 95) and (page 95) and Pasta de los Angeles Pasta de los Angeles (page 111) for unorthodox use of beans in pasta. You can also use some of the bean recipes as sauce bases for pasta. The (page 111) for unorthodox use of beans in pasta. You can also use some of the bean recipes as sauce bases for pasta. The Chickpea Piccata Chickpea Piccata (page 115) and (page 115) and Mushroom-Cannellini Paprikas Mushroom-Cannellini Paprikas (page 127), are both good contenders. (page 127), are both good contenders.

And no need to skimp on the sauce! Use fresh tomato or marinara sauces, broth-based garlicky sauces, or any of the sauces in this chapter and pour them on. You might even like some of the dressings in this section as pasta sauces; you never know.

Bon appet.i.t!

The Pocket Pasta Guide The Pocket Pasta Guide Not all pastas are created equal! Store this info in your brain for the next time you are standing dumbfounded in the pasta aisle. Not all pastas are created equal! Store this info in your brain for the next time you are standing dumbfounded in the pasta aisle.

SEMOLINA (A.K.A. REGULAR OLD PASTA) Semolina pasta, made from durum wheat, may be somewhat nutritionally inferior to whole wheat, but it's not without some good nutrition. If white pasta is your thing, well, go for it; it certainly won't kill you. It has about 2 grams of fiber per 2-ounce serving and it is enriched with iron and B vitamins. When you load it up with nutrient-dense, fiber-rich vegetables, enriched pasta can be a healthy vehicle for a plant-based meal. Semolina pasta, made from durum wheat, may be somewhat nutritionally inferior to whole wheat, but it's not without some good nutrition. If white pasta is your thing, well, go for it; it certainly won't kill you. It has about 2 grams of fiber per 2-ounce serving and it is enriched with iron and B vitamins. When you load it up with nutrient-dense, fiber-rich vegetables, enriched pasta can be a healthy vehicle for a plant-based meal.

WHOLE WHEAT PASTA Whole wheat pasta is much more than starch. The complex carbohydrates and 5 grams of fiber keep you feeling full and have a lower glycemic index than does enriched pasta, meaning it won't spike your blood sugar. A 2-ounce serving has a whopping 8 grams of protein and naturally occurring iron and B vitamins that are lost when whole grains are refined. It's also a good source of magnesium, which is a cofactor for hundreds of enzymes, including how insulin and glucose are used by the body. Whole wheat pasta is much more than starch. The complex carbohydrates and 5 grams of fiber keep you feeling full and have a lower glycemic index than does enriched pasta, meaning it won't spike your blood sugar. A 2-ounce serving has a whopping 8 grams of protein and naturally occurring iron and B vitamins that are lost when whole grains are refined. It's also a good source of magnesium, which is a cofactor for hundreds of enzymes, including how insulin and glucose are used by the body. New whole wheat brands are popping up all the time, so definitely keep an open mind (and an open shopping cart) and give a few different kinds a shot. My favorite brand right now is Bionaturae: It not only tastes the closest to good old semolina pasta, but it has lots of organic varieties, so you can eat your fusilli and have a planet, too. I prefer to use whole wheat pasta when I'm working with long, skinny varieties, such as spaghetti and linguine. Oh, and be on the lookout for deceptive packaging. Sometimes pasta labels will say something like, "Wheat pasta" or "Contains whole wheat." Read the ingredients list and make sure that "whole wheat" is the main ingredient. "Wheat flour" or "semolina wheat flour" doesn't mean it's made from actual whole wheat. New whole wheat brands are popping up all the time, so definitely keep an open mind (and an open shopping cart) and give a few different kinds a shot. My favorite brand right now is Bionaturae: It not only tastes the closest to good old semolina pasta, but it has lots of organic varieties, so you can eat your fusilli and have a planet, too. I prefer to use whole wheat pasta when I'm working with long, skinny varieties, such as spaghetti and linguine. Oh, and be on the lookout for deceptive packaging. Sometimes pasta labels will say something like, "Wheat pasta" or "Contains whole wheat." Read the ingredients list and make sure that "whole wheat" is the main ingredient. "Wheat flour" or "semolina wheat flour" doesn't mean it's made from actual whole wheat.

BROWN RICE PASTA (GLUTEN-FREE) Brown rice pasta is my favorite gluten-free option. In fact, I prefer the taste and texture to that of whole wheat pasta. I go brown rice pasta when I'm making dishes that require small shapes, such as macaroni or little sh.e.l.ls. Brown rice pasta is my favorite gluten-free option. In fact, I prefer the taste and texture to that of whole wheat pasta. I go brown rice pasta when I'm making dishes that require small shapes, such as macaroni or little sh.e.l.ls. Brown rice pasta can be lower in protein and fiber than the other whole-grain pastas, but it's full of complex carbohydrates and is completely fat free. If you're avoiding gluten, then this pasta is certainly a chef's best friend. Brown rice pasta can be lower in protein and fiber than the other whole-grain pastas, but it's full of complex carbohydrates and is completely fat free. If you're avoiding gluten, then this pasta is certainly a chef's best friend.

QUINOA PASTA (GLUTEN-FREE) Quinoa pasta is just what it sounds like-pasta made from ground quinoa. So it has a lot of the same nutritional benefits of quinoa, including essential amino acids, which are the building blocks of protein. Quinoa pasta is just what it sounds like-pasta made from ground quinoa. So it has a lot of the same nutritional benefits of quinoa, including essential amino acids, which are the building blocks of protein. It's also got plenty of iron and fiber. The texture is smooth and chewy, pretty close to that of semolina pasta, but it has a more p.r.o.nounced healthy taste. If that sort of thing bugs you, then try it with a strongly flavored sauce, as in the It's also got plenty of iron and fiber. The texture is smooth and chewy, pretty close to that of semolina pasta, but it has a more p.r.o.nounced healthy taste. If that sort of thing bugs you, then try it with a strongly flavored sauce, as in the Tempeh Helper Tempeh Helper (page 171). (page 171).

CORN PASTA (GLUTEN-FREE) I don't call for corn pasta specifically in any of my recipes, but it's definitely worth a mention. Corn pasta usually has two very simple ingredients, which is a great sign when you're aiming to eat a whole-foods diet. And it is very high in fiber, upward of 6 grams per serving, but be sure to read the nutrition label of the brand you use. I don't call for corn pasta specifically in any of my recipes, but it's definitely worth a mention. Corn pasta usually has two very simple ingredients, which is a great sign when you're aiming to eat a whole-foods diet. And it is very high in fiber, upward of 6 grams per serving, but be sure to read the nutrition label of the brand you use.

SPINACH OR OTHER FLAVORED PASTAS These are usually white pastas that have powdered vegetables that give them color, but some brands just have color. Be sure to read the nutrient label to make sure that the spinach in your pasta is real spinach. Nutritionally speaking, such blends as spinach or tomato don't bring too much to the party, but they do look pretty and taste great. These are usually white pastas that have powdered vegetables that give them color, but some brands just have color. Be sure to read the nutrient label to make sure that the spinach in your pasta is real spinach. Nutritionally speaking, such blends as spinach or tomato don't bring too much to the party, but they do look pretty and taste great. Pasta Primer Pasta Primer Is there anything worse than a clump of pasta, or noodles that are undercooked in some places and overcooked in others? No, not really. d.i.c.k Cheney probably cooks his pasta like that, that's how awful it is. Don't be like d.i.c.k Cheney, cook your pasta properly! Is there anything worse than a clump of pasta, or noodles that are undercooked in some places and overcooked in others? No, not really. d.i.c.k Cheney probably cooks his pasta like that, that's how awful it is. Don't be like d.i.c.k Cheney, cook your pasta properly! 1. 1. First things first, and that first thing is the vehicle you're going to use to cook. For 8 ounces of dry pasta, I use a 4-quart, heavy-bottomed, stainless-steel pot with a long handle. The long handle really helps for when it comes time to drain. The heavy bottom (I love saying "heavy bottom") keeps things evenly heated. First things first, and that first thing is the vehicle you're going to use to cook. For 8 ounces of dry pasta, I use a 4-quart, heavy-bottomed, stainless-steel pot with a long handle. The long handle really helps for when it comes time to drain. The heavy bottom (I love saying "heavy bottom") keeps things evenly heated. 2. 2. Fill the pot three-quarters full with water; you want plenty of room for your pasta to float around in to prevent it from sticking together. Fill the pot three-quarters full with water; you want plenty of room for your pasta to float around in to prevent it from sticking together. 3. 3. Salt the water. Like, Salt the water. Like, really really salt it, with about a tablespoon of salt. Salt flavors the pasta, keeping it from tasting bland. salt it, with about a tablespoon of salt. Salt flavors the pasta, keeping it from tasting bland. 4. 4. Bring the water to a full, rolling boil before adding the pasta. This is super important for getting pasta evenly cooked and to keep it from clumping together. Once the pasta is added, bring it back up to a full boil and stir frequently with a pasta spoon to keep it from sticking together. Bring the water to a full, rolling boil before adding the pasta. This is super important for getting pasta evenly cooked and to keep it from clumping together. Once the pasta is added, bring it back up to a full boil and stir frequently with a pasta spoon to keep it from sticking together. 5. 5. Taste the pasta to see if it's done. There's that theory that if you throw it at the wall and it sticks it's done, and I don't know how accurate that is. What I do know is that it will make a mess of your wall. Just taste it and save your walls the trouble. Taste the pasta to see if it's done. There's that theory that if you throw it at the wall and it sticks it's done, and I don't know how accurate that is. What I do know is that it will make a mess of your wall. Just taste it and save your walls the trouble. 6. 6. If the recipe calls for draining, have a big colander at the ready. But don't leave the cooked pasta sitting around for too long, or it will stick together. If the recipe calls for draining, have a big colander at the ready. But don't leave the cooked pasta sitting around for too long, or it will stick together.

Fusilli Roasted Veggie Primavera SERVES 4* ACTIVE TIME: 20 MINUTES * TOTAL TIME: 50 MINUTES [image]

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

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

Calories: 320 Calories from fat: 45 Total fat: 5 Saturated fat: 1 g Trans fat: 0 g Fiber: 11 g Protein: 14 g Cholesterol: 0 mg Sodium: 610 mg Vitamin A: 45% Vitamin C: 150% Calcium: 10% Iron: 30% Let's start this pasta chapter off fresh and simple. Primavera means "early spring," and spring means veggies! Or something like that. Roasting coaxes so much flavor out of summer's early harvest veggies, so very little herbs and spices are needed. Cherry tomatoes burst just a bit while roasting, creating just enough saucy juice to make this dish work. A splash of balsamic vinegar at the end brings everything together. I love the fun shape of fusilli here and how its curves soak up flavor.

pound whole wheat fusilli pound whole wheat fusilli 1 pound zucchini, sliced inch thick 1 pound yellow squash, sliced inch thick pound asparagus, coa.r.s.e ends discarded, cut into 1-inch pieces 1 red bell pepper, seeded and sliced inch thick 1 small red onion, cut into -inch-thick half-moons 1 cups cherry tomatoes 6 cloves garlic, minced 2 teaspoons dried oregano 2 teaspoons dried thyme 1 tablespoon olive oil 1 teaspoon salt Freshly ground black pepper 2 tablespoons balsamic vinegar Fresh basil, for garnish (optional) Preheat the oven to 450F. Line two large baking sheets with parchment paper and mist with nonstick cooking spray.

Place all the veggies in a large mixing bowl along with oregano and thyme. Drizzle with olive oil and sprinkle with salt and pepper. Use your hands to toss, making sure all the veggies are coated. Place the veggies in a single layer on both pans. Bake for 15 minutes on separate racks, remove them from the oven, and flip the veggies. You don't have to be too precise about this; just take a minute to do your best. Now is also a good time to boil water for the pasta. Place the veggies back in the oven, putting the pan that was on the top rack on the bottom and vice versa. Bake for 15 more minutes, or until tender. The asparagus tips should be frizzled, the zuke should be tender, and the tomatoes should be bursting. While the veggies are finishing their roast, cook the pasta according to the package directions, drain in a colander, and set aside.

BULK IT UP BULK IT UP Chickpeas would be great here. just place Chickpeas would be great here. just place 1 1 cups on a baking sheet in the last cups on a baking sheet in the last 5 5 minutes of cooking. Or you can top with minutes of cooking. Or you can top with Baked Tofu Baked Tofu ( (page 144) or or Red Wine & Kalamata Tempeh Red Wine & Kalamata Tempeh ( (page 157).

Once the veggies are done, transfer them back to the big mixing bowl. This should be easy to do by just lifting the parchment and sliding them in. Toss with the balsamic vinegar.

Add the fusilli and toss to coat. Taste for salt and pepper and serve, topping with fresh basil if desired.

Pasta con Broccoli SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]

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

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

Calories: 300 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 54 g Fiber: 7 g Sugars: 5 g Protein: 12 g Cholesterol: 0 mg Sodium: 470 mg Vitamin A: 10% Vitamin C: 140% Calcium: 10% Iron: 15% Or maybe I should call this Broccoli con Pasta? Meat eaters are fond of saying things like, "You don't crave broccoli the way I crave steak!" But I think the ferocity with which I devour a stalk of broccoli deserves its own two-part special on Animal Planet. I make this dish for my sister who likes very simple food: plain bagels and pretzels without salt (weirdo). She almost always orders Pasta con Broccoli when we go to Italian restaurants, while everyone else fills up on big sloppy dishes covered in red sauce. I used to raise my eyebrows at her, but somehow always end up taking a bite that turns into ten bites until she gets mad at me. What I'm saying is simple food can be the best kind, and these days a big old bowl of Pasta con Broccoli is perfect comfort food.

I make mine just a bit spicy with crushed red pepper and ground black pepper, but adjust as you see fit. Traditionally the dish is drowning in olive oil; here, we use just a bit for sauteing the garlic and then opt for veggie broth and white wine for a light sauce. And speaking of the garlic, there is a ton of it in here and I prep it two ways to get the biggest, most garlicky bang-half is minced and half is sliced.

pound whole wheat linguine pound whole wheat linguine 2 teaspoons olive oil cup thinly sliced garlic 3 cloves garlic, minced teaspoon red pepper flakes 1 teaspoon dried thyme 1 cup vegetable broth cup dry white wine teaspoon salt 4 cups broccoli, tops cut into small florets, stalks sliced thinly 2 teaspoons balsamic vinegar Several pinches of freshly ground black pepper Bring a large pot of salted water to a boil and prep all your ingredients while the water boils, because this dish comes together in no time. Once boiling, add the pasta and cook per the package directions, usually for about 10 minutes.

Preheat a large nonstick skillet over medium heat. Saute the garlic, red pepper flakes, and thyme in the oil for about a minute, being careful not to burn them. Stir in the vegetable broth, wine, and salt. Add the broccoli, turn up the heat to bring it to a simmer, and cover the pan. Cook for 8 to 13 minutes, depending on how soft or firm you like your broccoli, stirring occasionally.

When the pasta is done cooking, drain and add it to the pan, using a pasta spoon to toss it around for about 3 more minutes, making sure to get everything coated. Mix in the balsamic vinegar. Serve with generous doses of black pepper. There is usually a lot of garlic left in the pan, so be sure to spoon that over your bowls of pasta.

BULK IT UP BULK IT UP If you need some protein with your meal If you need some protein with your meal, try either try either Basic Baked Tofu (or Tempeh) Basic Baked Tofu (or Tempeh) ( (page 144). If you aren't feeling like soy at the moment, add a can of drained chickpeas or white beans when you add the pasta to the pan If you aren't feeling like soy at the moment, add a can of drained chickpeas or white beans when you add the pasta to the pan. TIP TIP To get some healthy fats and a whole lotta flavor into the dish, add a tablespoon of toasted pine nuts to each serving. It's also nice to top with a tablespoon of nutritional yeast, if you swing that way To get some healthy fats and a whole lotta flavor into the dish, add a tablespoon of toasted pine nuts to each serving. It's also nice to top with a tablespoon of nutritional yeast, if you swing that way. NUTRITION TIP NUTRITION TIP Broccoli comes bundled as a good source of calcium, iron, and B vitamins, and a very good source of fiber, vitamin A, vitamin C, vitamin K, and folate. The large amount of vitamin C (found in the florets; the darker the better) significantly improves your body's absorption of the iron in the broccoli and the whole wheat pasta. Most of the nutrients are found in the florets, but the stem is full of healthy insoluble fiber, plus adds great texture to this dish. Broccoli comes bundled as a good source of calcium, iron, and B vitamins, and a very good source of fiber, vitamin A, vitamin C, vitamin K, and folate. The large amount of vitamin C (found in the florets; the darker the better) significantly improves your body's absorption of the iron in the broccoli and the whole wheat pasta. Most of the nutrients are found in the florets, but the stem is full of healthy insoluble fiber, plus adds great texture to this dish.

Tempeh Helper SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 310 Calories from fat: 45 Total fat: 5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 52 g Fiber: 7 g Sugars: 3 g Protein: 16 g Cholesterol: 0 mg Sodium: 210 mg Vitamin A: 35% Vitamin C: 4% Calcium: 8% Iron: 15% This recipe is all about my childhood. My mom was raising three kids and working two jobs, so most of the action on our stove top came from a box. Still, it was fun to help her put away groceries, open cartons, and put together dinner. And because chopping veggies would take 15 minutes of time and energy she didn't have, we'd dump in the box of Hamburger Helper and that was that.

Now, of course, I know better. That box is wasteful and full of nasty ingredients, and of course, meat is murder. But I still get a taste for the Helper; the comforting aroma, the meaty bites, the chewy pasta that maybe gets a little burned on the bottom of the pan. And oh yeah, that velvety processed cheese product topping!

This version is quick, tasty, healthier, and still comes together in one pot. Tempeh has a succulent bite, and although I usually cringe at the idea of granulated garlic and onion flakes, that's what really gives this authenticity. Tiny quinoa sh.e.l.ls are quick cooking thanks to their diminutive size, and are a nice healthy alternative to semolina pasta, but you can use whatever kind you like. You also might like that there is no cutting.

1 recipe 1 recipe Easy Breezy Cheezy Sauce Easy Breezy Cheezy Sauce (recipe follows) (recipe follows) 1 teaspoon olive oil 8 ounces tempeh 3 cups water 6 ounces small sh.e.l.l pasta, or about a cup (I use quinoa pasta) A handful of frozen peas, about cup SEASONING MIX: 2 teaspoons onion flakes 2 teaspoons onion flakes 1 teaspoon garlic 1 teaspoon dried thyme 1 teaspoon dried oregano 1 teaspoon mild chili powder teaspoon freshly ground black pepper 2 tablespoon broth powder (I used Frontier chicken-style broth) 2 teaspoons arrowroot or cornstarch Salt Preheat a large skillet over medium heat. Have a lid at the ready because you'll need to cover it at some point.

Drizzle the oil in the pan and spray with nonstick cooking spray. Tear the tempeh into bite-size pieces, adding them to the pan. Saute for about 5 minutes, until the tempeh is lightly browned. Use cooking spray as needed. In the meantime, mix the seasonings together in a mixing bowl.

Add a few tablespoons of water to the tempeh to deglaze the pan. Add the 3 cups of water and the seasoning mixture, giving a good stir to get it all mixed in. Add the pasta and cover. Bring up the heat to a boil. Once the water is boiling, you can lower the heat to a simmer. Cook for about 10 minutes, stirring once. Remove the lid, add the peas, and cook until the sauce is reduced and thickened to your liking, usually about 3 minutes. Taste for salt and serve.

TIP TIP If you'd like to quadruple this mix to have on hand, keep it refrigerated and just scoop out a heaping If you'd like to quadruple this mix to have on hand, keep it refrigerated and just scoop out a heaping cup full whenever you get the hankering. cup full whenever you get the hankering. BULK IT UP BULK IT UP There is plenty of sauce to go around here, so why not steam a bunch of broccoli to go along with everything There is plenty of sauce to go around here, so why not steam a bunch of broccoli to go along with everything? TIP TIP For maximum time management, begin the cheezy sauce first, and let it thicken while you prepare everything else. It will still come out in 30 minutes! For maximum time management, begin the cheezy sauce first, and let it thicken while you prepare everything else. It will still come out in 30 minutes!

Easy Breezy Cheezy Sauce MAKES 2 CUPS, OR EIGHT -CUP SERVINGS * ACTIVE TIME: 10 MINUTES * TOTALTIME: 20 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 45 Calories from fat: 5 Total fat: 0.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 1 g Protein: 3 g Cholesterol: 0 mg Sodium: 100 mg Vitamin A: 0% Vitamin C: 0% Calcium: 0% Iron: 2% Nutritional yeast-based "cheese" sauces are a vegan tradition. Recipes like this have been appearing in vegan cookbooks since the dawn of time (or at least the seventies). The upside, they taste like cheese! Or at least like junk food-type cheese, but it isn't junk food at all. The downside, they are often loaded with fat! I mean loaded. One of the most famous recipes for vegan cheese sauce calls for cup of margarine. This is my waaaay slimmed-down version, which has no added fat at all. It's still a thick and luscious bright orange cheezy sauce, perfect for pastas and veggies.

cup nutritional yeast cup nutritional yeast cup all-purpose flour 2 teaspoons granulated garlic 2 teaspoons onion flakes teaspoon salt, or to taste teaspoon ground turmeric 2 tablespoons broth powder (I used Frontier chicken-style broth) 2 cups water 1 teaspoon prepared yellow mustard Place the nutritional yeast, flour, garlic, onion flakes, salt, turmeric, and broth powder in a bowl and mix together. Add the water and use a fork to mix and beat out any big lumps. Once relatively smooth, pour into a 2-quart saucepot. Turn up the heat to medium-high and cook, stirring often, for about 5 minutes. Once it comes to a boil, bring down the heat a slow boil. The sauce should start bubbling and thickening. Cook for another 5 minutes, stirring almost constantly, until it has a thick, smooth, melted cheese consistency.

Mix in the mustard and taste for salt. Serve hot or warm.

Spinach Linguine with Edamame Pesto SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 30 MINUTES

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

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

Calories: 420 Calories from fat: 70 Total fat: 7 g Saturated fat: 0 g Trans fat: 0 g Total carb: 68 g Fiber: 7 g Sugars: 8 g Protein: 21 g Cholesterol: 0 mg Sodium: 520 mg Vitamin A: 10% Vitamin C: 30% Calcium: 10% Iron: 30% No one should suffer a life without pesto, but a pesto without pine nuts or walnuts seems lifeless. So what's a girl to do? Once again, it's soybeans to the rescue! Edamame has just enough fat and texture to make a lighter, healthier pesto work. It also makes the pesto at once bulky and creamy. It's a miracle, really. Oh, little soybean, what can't you do? Here's pesto with linguine, sauteed mushrooms for meatiness, and red onions for just a tinge of sweetness. I'm sure this pesto will be making appearances elsewhere, too. It's not completely fat free, but it has about one-fifth the fat and calories of your average pesto plus five times the fiber. Not too shabby.

1 recipe 1 recipe Edamame Pesto Edamame Pesto (recipe follows) (recipe follows) 8 ounces spinach linguine or other pasta 1 teaspoon olive oil Small red onion, cut into thinly sliced half-moons pound cremini mushrooms, sliced 2 cloves garlic, minced 1 teaspoon dried thyme teaspoon salt Extra chopped fresh basil, for garnish Put on a pot of salted water to boil. Then prepare the pesto.

Once the pesto is ready, preheat a large pan over medium heat. At this point your pasta water should be ready, so add the linguine.

Saute the onion in oil for about 5 minutes. Use a little nonstick cooking spray as needed, or a splash of water if you prefer. Mix in the mushrooms, garlic, thyme, and salt. Cover the pot and cook for 5 more minutes, stirring occasionally.

The pasta should be ready now, so drain it.

TIP TIP As a cilantro lover, I like to sneak a handful into my pesto. It doesn't overwhelm, it just gives basil pesto a special little something. Try it if you like! As a cilantro lover, I like to sneak a handful into my pesto. It doesn't overwhelm, it just gives basil pesto a special little something. Try it if you like!

When the mushrooms have cooked down, add the pasta to the pan, along with the pesto. Use a pasta spoon to stir and coat the linguine. Get everything good and mixed and the pesto heated through, about 3 minutes. The pesto should be relatively thick, but if it's too thick (not spreading out and coating the pasta) add a few tablespoons of water. Taste for salt.

Serve immediately, garnished with a little chopped fresh basil.

Edamame Pesto SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTALTIME: 10 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 130 Calories from fat: 50 Total fat: 6 g Saturated fat: 0 g Trans fat: 0 g Fiber: 5 g Protein: 11 g Cholesterol: 0 mg Sodium: 370 mg Vitamin A: 10% Vitamin C: 25% Calcium: 8% Iron: 15% This makes a lot of pesto, meaning your pasta won't feel skimpy in the least, and your veggies will feel nice and smothered.

2 cloves garlic, chopped 2 cloves garlic, chopped 1 cup packed basil leaves 1 (14-ounce) package frozen sh.e.l.led edamame, thawed cup vegetable broth 2 tablespoons freshly squeezed lemon juice 1 teaspoon olive oil teaspoon salt 2 tablespoons nutritional yeast (optional) Place the garlic and basil in a food processor and pulse a few times to get them chopped up. Add the remaining ingredients and blend until relatively smooth, sc.r.a.ping down the sides with a spatula to make sure you get everything. Add a little more vegetable broth if it seems too stiff. Set aside until ready to use.

Ginger Bok Choy & Soba SERVES 2 TO 4 * ACTIVE TIME: 25 MINUTES * TOTAL TIME: 25 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 250 Calories from fat: 20 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 51 g Fiber: 5 g Sugars: 4 g Protein: 12 g Cholesterol: 0 mg Sodium: 930 mg Vitamin A: 190% Vitamin C: 160% Calcium: 25% Iron: 20% I love bok choy because it's like two veggies in one: the crisp, bright stems and the silky, tender leaves. This dish is so simple yet so satisfying, especially on a weeknight when you want something green but steamed veggies are just not going to cut it. It's also great if you wanna slurp some noodles. The other thing I should mention is that it is extremely customizable. I sometimes add dry-fried tofu, prepared the same way as in the love bok choy because it's like two veggies in one: the crisp, bright stems and the silky, tender leaves. This dish is so simple yet so satisfying, especially on a weeknight when you want something green but steamed veggies are just not going to cut it. It's also great if you wanna slurp some noodles. The other thing I should mention is that it is extremely customizable. I sometimes add dry-fried tofu, prepared the same way as in the Hoison-Mustard Tofu Hoison-Mustard Tofu (page 153), or azuki beans or even black beans if I need something just a bit more hardy. (page 153), or azuki beans or even black beans if I need something just a bit more hardy.

To have this on the table in under half an hour, boil the water for the soba first thing, and begin prepping the veggies. Start sauteing the veggies when you've added the soba to the water, for perfect timing. Per the directions, keep the bok choy leaves separate from the stems or all h.e.l.l will break loose, because they're added at different times. Serve with extra soy sauce and Sriracha hot sauce.

8 ounces soba noodles 8 ounces soba noodles 1 teaspoon peanut or vegetable oil 1 bunch bok choy, leaves and stems separated, sliced across in -inch pieces (see tip page 187) 1 small red onion, cut into thinly sliced half-moons 4 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes 1 tablespoon plus 1 teaspoon soy sauce Prepare the soba noodles according to the package directions.

Preheat a large skillet over medium heat. Saute the bok choy stems (not the leaves yet) and the onion in the oil for about 5 minutes, until the onion is translucent. Add the garlic, ginger, and red pepper flakes. Saute for another minute or so. Add the bok choy leaves and soy sauce (and tofu or beans, if using.) Saute for another minute, until the leaves are wilted.

By this time, the noodles should be ready. Add the drained noodles to the pan and saute for about 2 minutes, using a pasta spoon, making sure everything is nice and coated. Serve immediately.

Pasta de los Angeles SERVES 4 * ACTIVE TIME: 25 MINUTES * TOTAL TIME: 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 Fiber: 19 g Protein: 24 g Cholesterol: 0 mg Sodium: 400 mg Vitamin A: 250% Vitamin C: 100% Calcium: 20% Iron: 45% Pasta goes Mexican! That is, if you consider the flavors of black beans, cilantro, tomato, and lime to be Mexican. As for the recipe P name, not only is this what angels are surely eating in heaven, but all these yummy flavors are tossed with quick-cooking angel hair pasta and a big bunch of spinach. So it's perfect for busy busy busy halo wearers who need a healthy dinner on the table like now.

8 ounces whole wheat angel hair pasta 8 ounces whole wheat angel hair pasta 1 teaspoon olive oil 1 cup thinly sliced shallot 3 cloves garlic 1 jalapeno, thinly sliced 1 cup chopped fresh cilantro, plus extra for garnish 4 plum tomatoes, chopped (about 3 cups) teaspoon salt Zest and juice from 1 lime 1 (16-ounce) can black beans, drained and rinsed (about 1 cups) 1 bunch spinach, coa.r.s.e stems removed (about a pound), washed well First, bring a covered pot of salted water to boil for the pasta. Then prepare the sauce.