Part 3 (1/2)

PER SERVING ( RECIPE): ( RECIPE): Calories: 290 Calories from fat: 45 Total fat: 5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 52 g Fiber: 8 g Sugars: 6 g Protein: 10 g Cholesterol: 0 mg Sodium: 480 mg Vitamin A: 15% Vitamin C: 35% Calcium: 8% Iron: 15% Option: cup of toasted walnuts adds 65 calories, 6 grams of fat, 0.5 grams of saturated fat, and 1 gram of fiber.

Forget that tired old pasta salad Aunt Gertrude brings to the family reunions-this salad is where it's at! No mayo required. The Sun-dried Tomato-Walnut Dressing gives up plenty of flavor, beans keep you stuffed, and arugula gives you that trattoria feel. So tell Aunt Gertrude she's fired, but could she get you some freshly ground black pepper before she leaves? You can use jarred roasted red peppers or one red bell pepper you roast yourself.

8 ounces sh.e.l.l-shaped brown rice pasta 8 ounces sh.e.l.l-shaped brown rice pasta 1 (15-ounce) can great northern beans, drained and rinsed 4 cups arugula 1 small red onion, sliced thinly cup chopped roasted red pepper cup pitted kalamata olives, chopped in half Salt Freshly ground black pepper 1 recipe Sun-dried Tomato-Walnut Dressing Sun-dried Tomato-Walnut Dressing (recipe follows) (recipe follows) First, cook the pasta al dente in salted water according to the package directions. Drain in a colander and rinse with cold water, then place in the fridge to cool completely.

Once the pasta has cooled, toss all the ingredients together in a large mixing bowl. Keep chilled until ready to eat.

TIP TIP If it works out for your personal food plan for the day, throw cup of toasted walnut halves into the mix. If it works out for your personal food plan for the day, throw cup of toasted walnut halves into the mix.

Sun-dried Tomato-Walnut Dressing SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]

PER SERVING (ABOUT 3 (ABOUT 3.

TABLESPOONS):.

Calories: 40 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 4 g Fiber: <1 g=”” sugars:=”” 3=”” g=”” protein:=”” 1=”” g=”” cholesterol:=”” 0=”” mg=”” sodium:=”” 360=”” mg=”” vitamin=”” a:=”” 0%=”” vitamin=”” c:=”” 2%=”” calcium:=”” 0%=”” iron:=”” 2%=”” i=”” love=”” the=”” zesty=”” flavor=”” of=”” sun-dried=”” tomatoes=”” but=”” don't=”” love=”” that=”” they=”” are=”” usually=”” packed=”” in=”” lots=”” of=”” oil.=”” this=”” dressing=”” depends=”” on=”” walnuts=”” instead=”” of=”” oil,=”” and=”” loose=”” sun-dried=”” tomatoes=”” that=”” are=”” only=”” packed=”” in,=”” well,=”” air!=”” love=”” the=”” zesty=”” flavor=”” of=”” sun-dried=”” tomatoes=”” but=”” don't=”” love=”” that=”” they=”” are=”” usually=”” packed=”” in=”” lots=”” of=”” oil.=”” this=”” dressing=”” depends=”” on=”” walnuts=”” instead=”” of=”” oil,=”” and=”” loose=”” sun-dried=”” tomatoes=”” that=”” are=”” only=”” packed=”” in,=”” well,=””>

cup sun-dried tomatoes (bought in dried form, not packed cup sun-dried tomatoes (bought in dried form, not packed in oil) 3 tablespoons walnuts teaspoon fennel seeds 2 tablespoons chopped shallot cup water cup balsamic vinegar 1 teaspoons Dijon mustard teaspoon salt A few pinches of freshly ground black pepper teaspoon dried marjoram First, rehydrate the tomatoes. Place them in a bowl and submerge in warm water. Let them soak for about 15 minutes, then drain.

Meanwhile, toast the walnuts. Preheat a small, heavy-bottomed pan over medium heat. Toss in the walnuts and toast them, stirring often, for about 7 minutes. They should be varying shades oftoasty brown, and smell walnutty. Transfer immediately to a food processor.

Pulse the walnuts and fennel seeds to chop finely. Add the remaining ingredients, except for the marjoram, and puree until relatively smooth. Add the marjoram and pulse a few times to get it integrated. Keep the dressing refrigerated in a tightly sealed container for up to 5 days until ready to use.

Strawberry-Spinach Salad MAKES 4 SERVINGS * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 15 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 160 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 26 g Fiber: 4 g Sugars: 10 g Protein: 8 g Cholesterol: 0 mg Sodium: 590 mg Vitamin A: 150% Vitamin C: 140% Calcium: 15% Iron: 30% This is a simple and cla.s.sic combination: sweet strawberries and earthy spinach, tied together by balsamic vinaigrette. It's the perfect summer salad! I love a little crunch in this salad, so the sunflower sprouts make a nice addition. You can also opt to add a tablespoon of toasted almonds to your serving, if you like. A package of baby spinach makes this super convenient, but the weight of the bags vary, so if yours is only 12 or 14 ounces, don't sweat it!

1 pound baby spinach leaves, washed well 1 pound baby spinach leaves, washed well 1 pint strawberries, hulled and sliced thinly 1 recipe Balsamic Vinaigrette Balsamic Vinaigrette (page 17) (page 17) 2 cups sunflower sprouts In a large mixing bowl, combine the spinach, strawberries, and dressing. Toss together using tongs until well coated. Place on plates and top with sprouts. That's all she wrote.

Carrot-Ginger Dressing MAKES 8 SERVINGS * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 30 MINUTES [image]

PER SERVING (ABOUT CUP) (ABOUT CUP).

Calories: 35 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 6 g Fiber: 1 g Sugars: 3 g Protein: 0 g Cholesterol: 0 mg Sodium: 105 mg Vitamin A: 140% Vitamin C: 8% Calcium: 0% Iron: 0% This is a great go-to dressing for a plain old garden salad. Add chickpeas, tofu ... whatever you love in salad. I typically do red onion, fresh sliced mushrooms, tomato, cuc.u.mber ... ya know, salad stuff. Boiling the carrots make them a flavorful, creamy, and colorful base for a dressing. I also love this as a thick sauce for a bowlful of steamed veggies, beans, and brown rice. It keeps well for at least 5 days, too. I don't get sick of it so I use it all week.

pound carrots, peeled and sliced inch thick pound carrots, peeled and sliced inch thick 2 tablespoons chopped white onion 1 tablespoon minced fresh ginger 1 clove garlic cup freshly squeezed lime juice cup water, plus extra for thinning 1 tablespoon red wine vinegar 2 teaspoons toasted sesame oil 1 teaspoon light agave nectar teaspoon salt First, we shall boil the carrots. Place them in a 2-quart pot and cover with water. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook until the carrots are tender, about 15 minutes. Drain and run under cold water, then set aside.

Place the remaining ingredients in a food processor and pulse a few times to get the garlic chopped. Transfer the carrots to the food processor (it's okay if they're a bit warm). Blend until very smooth, sc.r.a.ping down.

CHAPTER 2.

Totally Stuffed Sides WHAT EXACTLY IS A SIDE DISH? WHEN EATING A PLANT-BASED diet, you're already kind of eating a diet comprised of what Americans think of as side dishes. So for the purposes of this book, sides are mostly grains and starchy, carby items that, with a little love, and maybe a few beans, can be miraculously transformed into main dishes. Side dishes don't need to be elaborate-in fact, oftentimes a scoop of plain old brown rice will get the job done. But these recipes are for when you want to go just a step beyond that.

Carbohydrates don't have to mean empty calories. Notin the least! Here you will find whole-grain dishes based on rice, quinoa, barley, and other grains that might be new to you, such as kasha, millet, and bulgur.

Also included here are comfort carbs, such as mashed potatoes cut with cauliflower, and sweet potatoes mashed with apple. Stuff that you wanna douse with gravy or barbecue sauce. Side dishes don't have to be thankless afterthoughts. Use this chapter when you want to dig in and get totally stuffed!

Cauliflower Mashed Potatoes (Caulipots) SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTALTIME: 40 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 190 Calories from fat: 35 Total fat: 3.5 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 5 g Protein: 6 g Cholesterol: 0 mg Sodium: 370 mg Vitamin A: 0% Vitamin C: 100% Calcium: 4% Iron: 10% Mashed potatoes are pretty much the clouds of heaven-I definitely indulge-but the fat and calories therein can make them the spuds of h.e.l.l. If the idea of life without mashed potatoes leaves you a shattered mess, Caulipots are there to pick up the pieces. With less than 200 calories per serving, they're perfect for those times when you want something much lighter. Serve'em with something saucy and flavorful, such as the Chickpea Piccata Chickpea Piccata (page 115) or (page 115) or Portobello Pepper Steak Stew Portobello Pepper Steak Stew (page 247), so that they can do their job of comfort starch most effectively. (page 247), so that they can do their job of comfort starch most effectively.

2 russet potatoes, cut into -inch pieces (about 1 pounds) 2 russet potatoes, cut into -inch pieces (about 1 pounds) head cauliflower, cut into florets (1 pound, or about 3 cups) 1 tablespoon olive oil 2 to 4 tablespoons vegetable broth teaspoon salt Several pinches of freshly ground black pepper Place the potatoes in a 4-quart pot in enough cold water to submerge them, making sure there are about 4 inches of extra water on top for when you add the cauliflower. Bring the potatoes to a boil. Once boiling, add the cauliflower and lower the heat to a simmer. Let simmer for about 15 minutes, until the potatoes and cauliflower are tender.

Drain them in a colander, return them to the pot, and use a potato masher to mash them a bit. Add the olive oil, 2 tablespoons of broth, and the salt and pepper, and mash a bit more. Use a fork to make sure all the seasonings are mixed well. If needed, add another 2 tablespoons of broth. Taste for salt. Serve warm.

A Trillion Ways to Dress Up Your Caulipots-or Maybe Just Six A Trillion Ways to Dress Up Your Caulipots-or Maybe Just Six Chipotle Caulipots Chipotle Caulipots: Remove the seeds from four canned chipotle peppers in adobe sauce. Finely mince and mix them into the Caulipots, along with 1 tablespoon of adobe sauce, or more to taste.

Garlic-Herb Caulipots: Mince four garlic cloves and saute in the olive oil, along with 2 teaspoons of dried thyme and 1 teaspoon of dried marjoram. Mix into the mashed Caulipots.

Lemon-Dill Caulipots: Mix in 2 tablespoons of freshly squeezed lemon juice and 1 teaspoon of Microplaned lemon zest along with cup of finely chopped fresh dill.

Cheezy 'Pots: Add 3 tablespoons of nutritional yeast to the Caulipots. Add 3 tablespoons of nutritional yeast to the Caulipots.

Garden-Variety Caulipots: Saute cup of chopped fresh chives and 2 tablespoons of chopped fresh flat-leaf parsley in the oil. Mix into the Caulipots. This is also fab with a hit of freshly squeezed lemon juice.

Broccopots: Replace the cauliflower with broccoli.

Silky Chickpea Gravy SERVES 8 * ACTIVE TIME: 20 MINUTES TOTALTIME: 30 MINUTES [image]

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

PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 70 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 2 g Protein: 3 g Cholesterol: 0 mg Sodium: 400 mg Vitamin A: 0% Vitamin C: 4% Calcium: 2% Iron: 6% Gravy isn't exactly a ”side,” but what mashed potato recipe is complete without a gravy recipe? I really like to drown my food in gravy, so this tasty sauce comes in handy when I don't also want to drown my food in grease. Chickpeas give this gravy great body and a full, savory flavor. It's really a superhero that comes running when it hears the calls of potatoes from miles away, crying out for gravy.

1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, chopped roughly 3 cloves garlic, chopped 2 teaspoons dried thyme 1 teaspoon dried rubbed sage (not powdered) Several pinches of freshly ground black pepper 2 tablespoons arrowroot powder 1 cups vegetable broth 1 (15-ounce) can chickpeas, drained and rinsed 2 tablespoons soy sauce or tamari (use wheat free for a gluten-free gravy) Salt Preheat a saucepan over medium-high heat. Saute the onion and garlic in the oil for about 5 minutes. Add the thyme, sage, and pepper, and cook for about 3 minutes more. While that is cooking, whisk the arrowroot into the veggie broth until dissolved.

If you have an immersion blender then add the beans, broth mixture, and soy sauce to the pot. Blend until smooth and lower the heat to medium, stirring often for about 10 minutes while it thickens.

If you are using a regular blender, place the broth mixture and beans in the blender and blend until smooth. Add the onions and other stuff from the pan to the blender and puree again until smooth. Add back to the pot and stir often over medium heat to thicken.

Once the gravy thickens, lower the heat to low. Now you can decide exactly how thick you want the gravy by adding splashes of water, anywhere between and cup. Keep warm and covered until ready to serve.

Mashed Yuca with Cilantro & Lime SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 40 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 200 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 2 g Sugars: 0 g Protein: 2 g Cholesterol: 0 mg Sodium: 210 mg Vitamin A: 0% Vitamin C: 50% Calcium: 8% Iron: 20% I'm trying to think of ways to describe yuca in case you've never had it. What comes to mind is nutty, earthy, bitter, starchy . . . but that doesn't do this tropical root vegetable justice. Comparable to a potato when mashed, its flavor is more, as the French say, ”I don't know what.”

Because of how starchy yuca is, it's often mashed with a lot of oil. Instead, to get it creamy here, you'll reserve some of the boiling liquid and stream it back in as you mash. The yuca becomes creamy and ready to take on the sauce of whatever you're serving it with. Try something a little sweet, like Mango BBQ Beans Mango BBQ Beans (page 133) or the (page 133) or the Caribbean Curried Black-Eyed Peas with Plantains Caribbean Curried Black-Eyed Peas with Plantains (page 129). Some lime juice and cilantro finishes it off. (page 129). Some lime juice and cilantro finishes it off.

2 pounds yuca, peeled and chopped into 2-inch chunks 2 pounds yuca, peeled and chopped into 2-inch chunks 2 tablespoons freshly squeezed lime juice cup chopped fresh cilantro 1 teaspoon olive oil teaspoon salt, plus extra for salting the yuca water TIP TIP Yuca usually comes with its outer peel waxed, to preserve freshness. That doesn't help you peel it, however! The easiest way I've found to peel yuca is to remove the rough ends and cut the yuca into thirds. Place a piece vertically on the cutting board, secure it with your nonwriting hand, and use Yuca usually comes with its outer peel waxed, to preserve freshness. That doesn't help you peel it, however! The easiest way I've found to peel yuca is to remove the rough ends and cut the yuca into thirds. Place a piece vertically on the cutting board, secure it with your nonwriting hand, and use a chef's knife to slice the skin off If you don't have the best knife skills, a paring knife might work better but take a little longer. You might notice a fibrous core running down the center; slice that off once you've gotten the yuca into smaller pieces. a chef's knife to slice the skin off If you don't have the best knife skills, a paring knife might work better but take a little longer. You might notice a fibrous core running down the center; slice that off once you've gotten the yuca into smaller pieces.

Place the yuca in a pot and cover with water until submerged. Add a big pinch of salt, cover the pot, and bring to a boil. Lower the heat to a simmer. Let simmer for about 20 minutes, until very, very tender. Turn off the heat.

Reserve about a cup of the hot water by carefully dipping a heatproof mug into the pot. Don't burn yourself, please. Drain the yuca, then return it to the pot. Add the lime juice, cilantro, oil, and salt. Mash well with a potato masher. Stream in the reserved hot water little by little, mas.h.i.+ng as you go along. You may need up to cup. Mash the yuca until nice and creamy and serve immediately.