Part 7 (2/2)
Turn off the heat, mix in the agave and liquid smoke, and let the beans sit for about 5 minutes. Taste for sweetness and add more agave if needed. Adjust the salt and seasonings, and serve.
Black Beans in Red Velvet Mole SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 270 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 49 mg Fiber: 13 g Sugars: 14 g Protein: 13 g Cholesterol: 0 mg Sodium: 140 mg Vitamin A: 30% Vitamin C: 25% Calcium: 10% Iron: 20% Black beans in a rich, smoky mole rojo mole rojo. All the layers of flavor you expect from mole are here: chocolate, chili, tomato, and a bit of sweetness from raisins and anise. Tortilla chips bring lots of body and flavor, and a touch of cinnamon brings warmth that just begs to top off roasted pumpkin, or try it with the Ginger Mashed Sweet Potatoes & Apples Ginger Mashed Sweet Potatoes & Apples (page 63). I just think a hint of sweetness sets things off nicely, so even if you're serving over brown rice, add some steamed plantains. I'm listing the sauce separately because it's great for pouring over roasted veggies or Latin-inspired bowls. Use whatever almond or peanut b.u.t.ter you have on hand for this. (page 63). I just think a hint of sweetness sets things off nicely, so even if you're serving over brown rice, add some steamed plantains. I'm listing the sauce separately because it's great for pouring over roasted veggies or Latin-inspired bowls. Use whatever almond or peanut b.u.t.ter you have on hand for this.
RED VELVET MOLE: RED VELVET MOLE: 1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, cut into medium dice 3 cloves garlic, minced 1 teaspoon aniseeds 5 teaspoons chili powder 2 teaspoons dried oregano or marjoram 1 teaspoon ground cinnamon teaspoon ground allspice 1 teaspoon smoked paprika 1 (16-ounce) can diced tomatoes 1 cup vegetable broth cup raisins cup crushed low-fat tortilla chips 3 tablespoons unsweetened cocoa powder 1 tablespoon almond or peanut b.u.t.ter 2 tablespoons agave nectar 1 (24-ounce) can black beans, drained and rinsed Preheat a 2-quart pot over medium heat. Saute the onion in the oil for 5 to 7 minutes, until translucent. Add the garlic, herbs, and spices. Saute for another minute or so.
Add the tomatoes and broth, and bring to a boil. Once boiling, add the raisins, tortilla chips, chocolate powder, and almond b.u.t.ter. Simmer for about 15 minutes, until slightly reduced. reduced.
Once the mole has cooked for 15 minutes, use a submersion blender to puree it smooth. If you don't have a submersion blender, transfer it to the food processor or blender and puree until smooth. If your blender isn't equipped with a lid that has an opening on top, make sure to lift the lid every few seconds so that the steam doesn't build up and kill you.
Transfer the mole back to the pot and stir in the agave. Taste for seasonings and add the beans. Let sit for at least 10 minutes so that the flavors ”marry.” Taste and adjust the seasoning if necessary.
Unfried Refried Beans SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 200 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 36 g Fiber: 12 g Sugars: 3 g Protein: 11 g Cholesterol: 0 mg Sodium: 200 mg Vitamin A: 4% Vitamin C: 15% Calcium: 8% Iron: 15% Refried beans aren't actually beans that are fried twice, they're beans that have been very well fried. These refried beans, however, are neither twice fried nor well fried; they're completely unfried. I use tomato sauce to get that mouthwatering consistency you've come to expect from refried beans, without using that cup of oil you've come to regret. This is one of those recipes I've been making forever; it's completely dependable in tacos or over rice, when you get that hankering for a Mexican-inspired meal but don't want to spend a lot of time.
1 teaspoon extra-virgin olive oil 1 teaspoon extra-virgin olive oil 1 small yellow onion, chopped finely 3 cloves garlic, minced 1 tablespoon coriander seeds, crushed (see tip, page 220) 2 teaspoons ground c.u.min teaspoon salt 1 (24-ounce) can pinto beans, drained and rinsed 1 (8-ounce) can tomato sauce Pinch of cayenne (optional) Preheat 2-quartpot over medium heat. Saute the onion in the oil for 3 to 25 minutes, until translucent. Add the garlic, coriander, c.u.min, and salt. Saute for another minute or so. Use splashes of water if it appears dry.
Add the pinto beans and mash with a fork or a mini-potato masher (or avocado masher). Add the tomato sauce and mix well. Cook to heat through, adding splashes of water to thin, if necessary. If you like it spicy, mix in a pinch of cayenne.
Hummus & Friends SERVES 8 (ABOUT -CUP EACH) TIME: 10 MINUTES.
[image]
PER SERVING ( OF RECIPE) ( OF RECIPE) Calories: 60 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total Carb: 9 g Fiber: 2 g Sugars: <1 g=”” protein:=”” 4=”” g=”” cholesterol:=”” 0=”” mg=”” sodium:=”” 260=”” mg=”” vitamin=”” a:=”” 0%=”” vitamin=”” c:=”” 4%=”” calcium:=”” 0%=”” iron:=”” 4%=”” the=”” secret=”” to=”” great-tasting=”” and=”” creamy=”” low-fat=”” hummus=”” is=”” to=”” reserve=”” a=”” little=”” bit=”” of=”” the=”” chickpea=”” liquid.=”” this=”” oil-free=”” hummus=”” might=”” not=”” be=”” the=”” one=”” i=”” would=”” take=”” to=”” a=”” potluck=”” to=”” impress=”” people,=”” but=”” if=”” i'm=”” settling=”” in=”” for=”” a=”” night=”” of=”” tv=”” and=”” wantto=”” mindlessly=”” munch=”” on=”” some=”” carrot=”” sticks,=”” this=”” dip=”” really=”” does=”” the=”” trick.=”” it's=”” also=”” wonderful=”” over=”” the=”” baked=”” falafel=”” baked=”” falafel=”” (page=”” 121),=”” or=”” to=”” top=”” off=”” a=”” salad.=”” i=”” love=”” that=”” you=”” can=”” eat=”” this=”” in=”” -cup=”” servings,=”” or=”” heck,=”” have=”” a=”” little=”” more=”” if=”” you=”” want!=”” i=”” laugh=”” at=”” the=”” serving=”” size=”” of=”” those=”” nutrition=”” labels=”” in=”” the=”” supermarket=”” because=”” really,=”” who=”” eats=”” just=”” a=”” tablespoon=”” of=”” hummus?=”” (page=”” 121),=”” or=”” to=”” top=”” off=”” a=”” salad.=”” i=”” love=”” that=”” you=”” can=”” eat=”” this=”” in=”” -cup=”” servings,=”” or=”” heck,=”” have=”” a=”” little=”” more=”” if=”” you=”” want!=”” i=”” laugh=”” at=”” the=”” serving=”” size=”” of=”” those=”” nutrition=”” labels=”” in=”” the=”” supermarket=”” because=”” really,=”” who=”” eats=”” just=”” a=”” tablespoon=”” of=””>
BASIC RECIPE: BASIC RECIPE: 1 (15-ounce) can chickpeas, liquid reserved 1 (15-ounce) can chickpeas, liquid reserved 2 cloves garlic 1 tablespoon olive oil 2 tablespoons freshly squeezed lemon juice teaspoon salt teaspoon paprika (optional) When you open the can of chickpeas, pour about 23 tablespoons of the liquid into a cup and set aside. Drain the rest of the liquid and rinse the chickpeas. Pulse them in a food processor along with the garlic until no whole chickpeas are left. Add the olive oil and lemon juice and puree for a bit. Add 2 tablespoons of the reserved liquid, the salt, and paprika, if using. Blend until very smooth, adding the last tablespoon of liquid if needed. Sc.r.a.pe down the sides of the food processor with a spatula to make sure you get everything. Taste for salt and lemon juice. You can serve immediately, but I like to let it chill for at least an hour.
And now for the friends!
Horseradish-Dill Hummus 1 tablespoon prepared horseradish 1 tablespoon prepared horseradish cup loosely packed fresh dill Puree the horseradish along with everything else. Pulse in the dill until chopped finely.
PER SERVING ( OF RECIPE) Adds 1 g of sugar and 2% Vitamin C to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 1 g of sugar and 2% Vitamin C to the Hummus nutritional info in the main recipe.
Curried Green Onion Hummus 2 to 3 teaspoons curry powder 2 to 3 teaspoons curry powder cup chopped green onions Puree the curry powder along with everything else. Pulse in the green onions until chopped finely.
PER SERVING ( OF RECIPE) Adds 2% calcium to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 2% calcium to the Hummus nutritional info in the main recipe.
Shabby Sheik Hummus 1 teaspoon ground c.u.min 1 teaspoon ground c.u.min 1 teaspoon smoked paprika teaspoon cayenne Puree the spices along with other ingredients in the hummus.
PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe. PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe.
Roasted Red Pepper & Kalamata Hummus 1 roasted red pepper, peeled and seeded ( cup if from ajar) 1 roasted red pepper, peeled and seeded ( cup if from ajar) cup pitted kalamata olives Puree the red pepper along with everything else. Pulse in the olives until chopped finely.
PER SERVING ( OF RECIPE) Adds 10 calories, 10 calories from fat, .5 g total fat, 2g carbs, 1 g fiber, 2 g sugar, 80 mg niacin, 10 % vitamin A, and 31 % vitamin C to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 10 calories, 10 calories from fat, .5 g total fat, 2g carbs, 1 g fiber, 2 g sugar, 80 mg niacin, 10 % vitamin A, and 31 % vitamin C to the Hummus nutritional info in the main recipe.
Pizza Hummus cup chopped sun-dried tomatoes (not oil-packed) cup chopped sun-dried tomatoes (not oil-packed) 1 cup fresh basil Reconst.i.tute the tomatoes in a bowl by submerging them in warm water for about 215 minutes. Puree along with everything else. Pulse in the basil until chopped finely.
PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe. PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe.
Jalapeno-Cilantro Hummus 1 seeded, chopped average sized jalapeno 1 seeded, chopped average sized jalapeno cup fresh cilantro After pureeing, pulse the jalapeno and cilantro into the hummus until chopped finely.
PER SERVING ( OF RECIPE) Adds .5 g fiber, less than 1 g sugar, 2% vitamin A, 2% vitamin C, and 2% calcium to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds .5 g fiber, less than 1 g sugar, 2% vitamin A, 2% vitamin C, and 2% calcium to the Hummus nutritional info in the main recipe.
CHAPTER 5.
Sink-Your-Teeth-Into Tofu & Tempeh TOFU IS LIKE THAT FRIEND WHO ALWAYS KNOWS EXACTLY WHAT to say. So versatile and accomodating, tofu is there when you need her. Breakfast? Sure, try a scramble. Lunch? How about baked and sliced in sandwiches? And for dinner, whether it be a fancy night out on the town or a quiet evening at home with a Law & Order Law & Order marathon, tofu knows what's up. marathon, tofu knows what's up.
If tofu is the fun-loving soy next door, tempeh is its more grown-up cousin. Tempeh is a soy patty, but that description doesn't exactly get the tongues wagging. It's from Indonesia, and has a rich and interesting history, but really, all of that info can be Googled.
The reason I love tempeh is because the first time I tasted it, in burger form at a vegan restaurant in the '80s, it was so delicious it made my eyes roll back in my head. I had only been vegetarian for a short while, but sinking my teeth into that tempeh, I knew I was gonna be all right. It was downright succulent and the flavor complex-nutty, earthy, meaty. Everything you could want out of food.
Together, tofu and tempeh are true Wonder Twins. Topping salads or mashed potatoes and fighting crime, soy can do it all deliciously.
The Great Soy Scare The Great Soy Scare There's a lot of scare mongering (soy mongering?) all over the place lately. I asked Matt to clear up some misconceptions about soy and here is what he had to say. He even cited a few sources to make it easier for you to do your own research and fact checking! There's a lot of scare mongering (soy mongering?) all over the place lately. I asked Matt to clear up some misconceptions about soy and here is what he had to say. He even cited a few sources to make it easier for you to do your own research and fact checking!
Soybeans have been a part of people's diets for thousands of years. It's a bean, so it's full of plant protein, healthy fats, and phytochemicals. In the last thirty years we've seen a lot of research on its ability to reduce cholesterol, lower cancer risk, and possibly even help prevent obesity.2 After the FDA approved the statement that soy is healthy for your heart, After the FDA approved the statement that soy is healthy for your heart,3 even more research came out. We are talking dozens of studies in research journals every month. Food companies jumped on the soy bandwagon and started putting it in everything from potato chips to pasta. Soon enough the backlash came, challenging it as a ”superfood.” I hate to say even more research came out. We are talking dozens of studies in research journals every month. Food companies jumped on the soy bandwagon and started putting it in everything from potato chips to pasta. Soon enough the backlash came, challenging it as a ”superfood.” I hate to say smear campaign smear campaign, but suddenly antisoy propaganda appeared everywhere. ”It's unsafe for kids!” ”There's estrogen in it, so it gives men b.o.o.bs!” None of this is true.4 There is no estrogen in soy like the estrogen our body produces, thankfully. Some of the phytochemicals have the unfortunate name of phytoestrogens, but they act against estrogen mostly and are the compounds that have the benefits! There is no estrogen in soy like the estrogen our body produces, thankfully. Some of the phytochemicals have the unfortunate name of phytoestrogens, but they act against estrogen mostly and are the compounds that have the benefits! The research says that soy is safe for everyone. People have been eating it for a long time and the people who eat the most it have lower rates of cancer, and heart disease, even when we take other factors into consideration. Try to eat it in its most whole form-think more edamame and less textured vegetable protein. And don't worry about your sperm count decreasing or your b.r.e.a.s.t.s growing because of a simple bean. That just doesn't happen! The research says that soy is safe for everyone. People have been eating it for a long time and the people who eat the most it have lower rates of cancer, and heart disease, even when we take other factors into consideration. Try to eat it in its most whole form-think more edamame and less textured vegetable protein. And don't worry about your sperm count decreasing or your b.r.e.a.s.t.s growing because of a simple bean. That just doesn't happen! Tofu & Tempeh in Training Tofu & Tempeh in Training Some of these recipes a.s.sume you know a couple of things about tofu, but just in case you don't, here is where you report for tofu basic training. Some of these recipes a.s.sume you know a couple of things about tofu, but just in case you don't, here is where you report for tofu basic training.
HOW TO PRESS TOFU (AND WHY, FOR GOODNESS' SAKE?) With the exception of a few brands, extra-firm tofu, the kind I most often call for, usually comes packed in water. If you would like your tofu to absorb more flavor, you press it first to get rid of some of the water and make room for more marinade. There are expensive tofu-pressing gadgets out there, but really, all you need are a flat surface, a clean kitchen towel, and a really heavy book. You can also add a couple of cans of beans for good measure. With the exception of a few brands, extra-firm tofu, the kind I most often call for, usually comes packed in water. If you would like your tofu to absorb more flavor, you press it first to get rid of some of the water and make room for more marinade. There are expensive tofu-pressing gadgets out there, but really, all you need are a flat surface, a clean kitchen towel, and a really heavy book. You can also add a couple of cans of beans for good measure. Remove the tofu from the package and press it lightly with your hands over the sink to remove some of the water. Wrap it in a kitchen towel and set it on a counter. Balance a superheavy, hardcover book on the tofu. Place a few cans of beans on the book. Let the tofu rest for half an hour, then flip and press for another half hour. Change the kitchen towel if it appears excessively soaked. Your tofu is now pressed and ready to use! Remove the tofu from the package and press it lightly with your hands over the sink to remove some of the water. Wrap it in a kitchen towel and set it on a counter. Balance a superheavy, hardcover book on the tofu. Place a few cans of beans on the book. Let the tofu rest for half an hour, then flip and press for another half hour. Change the kitchen towel if it appears excessively soaked. Your tofu is now pressed and ready to use!
HOW TO TAME YOUR TEMPEH Tempeh can have a bitter flavor, but not necessarily in a bad way, more like in an arugula way. If you're easing into the world of tempeh, have something against arugula, or just want the other flavors you're using to stand out more, steaming the tempeh is the way to go. First slice the tempeh into the desired shape, then steam for about 10 minutes. Another benefit of steaming is that it loosens up the tempeh and gets it ready to soak up more marinade. Can't go wrong there. Tempeh can have a bitter flavor, but not necessarily in a bad way, more like in an arugula way. If you're easing into the world of tempeh, have something against arugula, or just want the other flavors you're using to stand out more, steaming the tempeh is the way to go. First slice the tempeh into the desired shape, then steam for about 10 minutes. Another benefit of steaming is that it loosens up the tempeh and gets it ready to soak up more marinade. Can't go wrong there.
Basic Baked Tofu (or Tempeh) SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 2 HOURS [image]
(CAN BE MADE GLUTEN FREE IF USING GF TAMARI).
PER SERVING PER SERVING ( RECIPE): ( RECIPE):.
Calories: 90 Calories from fat: 35 Total fat: 4 g Saturated fat: 1 g Trans fat: 0 g Total carb: 5 g Fiber: <1 g=”” sugars:=”” 2=”” g=”” protein:=”” 9=”” g=”” cholesterol:=”” 0=”” mg=”” sodium:=”” 500=”” mg=”” vitamin=”” a:=”” 0%=”” vitamin=”” c:0%=”” calcium:=”” 20%=”” iron:=”” 10%=”” basic.=”” like=”” black=”” jeans=”” and=”” a=”” hoodie=”” and=”” flip-flops=”” and=”” that=”” messenger=”” bag=”” you've=”” had=”” since=”” the=”” clinton=”” administration.=”” well,=”” maybe=”” your=”” basic=”” is=”” a=”” little=”” different,=”” but=”” this=”” tofu=”” is=”” pretty=”” ubiquitous.=”” any=”” health=”” food=”” store=”” in=”” the=”” united=”” states=”” will=”” carry=”” a=”” tofu=”” like=”” this,=”” perfect=”” for=”” tucking=”” into=”” sandwiches,=”” topping=”” salads,=”” or=”” serving=”” as=”” a=”” main=”” dish=”” along=”” with=”” some=”” caulipots=”” caulipots=”” (page=”” 54),=”” greens,=”” and=”” gravy.=”” the=”” nutritional=”” info=”” is=”” for=”” two=”” slices,=”” but=”” the=”” serving=”” size=”” really=”” depends=”” what=”” you're=”” using=”” it=”” for.=”” for=”” example,=”” maybe=”” you=”” want=”” to=”” slice=”” off=”” one=”” piece=”” to=”” top=”” a=”” salad,=”” but=”” use=”” three=”” slices=”” in=”” a=”” sandwich.=”” (page=”” 54),=”” greens,=”” and=”” gravy.=”” the=”” nutritional=”” info=”” is=”” for=”” two=”” slices,=”” but=”” the=”” serving=”” size=”” really=”” depends=”” what=”” you're=”” using=”” it=”” for.=”” for=”” example,=”” maybe=”” you=”” want=”” to=”” slice=”” off=”” one=”” piece=”” to=”” top=”” a=”” salad,=”” but=”” use=”” three=”” slices=”” in=”” a=””>
Back when I had an office job, I'd make the marinade the night before and press the tofu when I woke up. I'd get ready, put on my face and all that, then put the tofu in the marinade for the day. You don't get to flip it, but if it's mostly submerged that shouldn't be too much of a problem.
MARINADE: MARINADE: cup vegetable broth cup vegetable broth 3 tablespoons balsamic vinegar 2 tablespoons tamari or soy sauce 1 teaspoon dried thyme 3 cloves garlic, minced TOFU: 1 block extra-firm tofu (about 14 ounces), pressed 1 block extra-firm tofu (about 14 ounces), pressed Prepare the marinade by combining all its ingredients in a wide, shallow bowl.
Cut the tofu widthwise into eight equal pieces. If you like, slice those pieces corner to corner to form triangles. Marinate for at least an hour, flipping after 30 minutes.
Preheat the oven to 375F. Spray a baking sheet with nonstick cooking spray. Place the tofu on the baking sheet and bake for 20 minutes. Spray with a little more cooking spray and flip the pieces. Spoon some marinade over each piece and bake for another 10 minutes. If you like, place under the broiler for about 3 more minutes, for extra chewiness.
Variation: Basic Baked Tempeh Mix together the marinade ingredients and marinate the tempeh for at least an hour, or up to overnight.
Preheat the oven to 400F. Lightly oil a baking sheet. Place the tempeh slices in a single layer on the baking sheet. Bake for 25 to 30 minutes, flipping once. Spoon extra marinade over the tempeh a few times during baking.
<script>