Food for Life: How the New Four Food Groups Can Save Your Life (40 page)

Bring water to boil in a large kettle and cook pasta until just tender.

While the pasta is cooking, whisk together the remaining ingredients in a small saucepan. Heat gently until the sauce is smooth and slightly thickened. Add more water if the sauce becomes too thick.

When pasta is tender, drain and toss it gently with the sauce.

Braise the onion and carrot in the water or wine until soft, then add the garlic and mushrooms; continue cooking until mushrooms are brown. Stir in the tomatoes, tomato sauce, and seasonings and simmer 20 to 30 minutes.

Combine the tofu, parsley, and soy sauce in a bowl.

Preheat the oven to 350°F.

Spread about ½ cup of sauce over the bottom of a 9 × 12-inch casserole. Cover with a layer of uncooked noodles, then with half of the tofu mixture and half the spinach. Spread half the remaining sauce over this. Now make layers with the remaining noodles, tofu mixture, spinach, and sauce. Cover tightly with foil, and bake for 1 hour, or until the noodles are tender.

Let stand 10 minutes before serving to allow it to set.

Braise the onion for 2 minutes in the wine, then add the garlic and mushrooms. Continue cooking until the onion is soft and the mushrooms are light brown. Stir in the tomatoes, tomato sauce, and seasonings and simmer 20 to 30 minutes.

Cook pasta according to package directions and top with sauce.

The texture and flavor of spaghetti squash are deliciously complemented with a fresh vegetable medley and white sauce.

Slice the squash in half lengthwise, and scoop out the seeds. Place on a vegetable steamer in a large kettle. Cover and steam until fork-tender, 40 to 60 minutes.

While the squash cooks, sauté the onion, mushrooms, garlic, and herbs in the oil. When the mushrooms are brown, add the tomatoes and parsley and simmer about 10 minutes, or until most of the liquid is evaporated. Add salt to taste.

In a separate pan, melt the margarine and stir in the flour. Cook 30 seconds, then whisk in the soymilk and cook over medium heat, stirring constantly until thickened. Keep warm.

Preheat the oven to 350°F.

When the squash is tender and cool enough to handle, place both halves in a baking dish. Sprinkle with salt and pepper. Divide the white sauce between the two halves and spread evenly, then top each with half the vegetable mixture. Bake for 20 minutes.

Place on a platter and garnish with parsley. To serve, use a large spoon to scoop squash and toppings out of the shell.

One of my students was brave enough to try this recipe on her husband, a confirmed meat-eater and eggplant-hater. He declared it “the best meat he ever ate!” Serve with Brown Rice or Wild Rice Dressing.

Slice each eggplant in half lengthwise, and scoop out the insides, leaving a ¼-inch-thick shell. Set shells aside.

Coarsely chop the insides, then heat the oil in a large skillet, and add the chopped eggplant, onions, garlic, and bell peppers. Cook over medium heat, stirring often, until the eggplant begins to soften, about 10 minutes (add a small amount of water if necessary to prevent sticking). Add the salt, parsley, basil, and tomatoes and simmer until the eggplant is tender when pierced with a fork. Divide the mixture among the 6 eggplant shells.

Preheat the oven to 350°F.

Combine the wheat germ and chopped nuts, and sprinkle evenly over the eggplant shells. Place the shells in a nonstick or oil-sprayed baking dish and bake until the shells are tender, about 45 minutes.

I often get sidetracked on my way to making chili beans. The pinto beans, cooking with cumin and garlic, smell so good that we often eat them as is, with a bit of salt added, over brown rice. A crisp green salad rounds out this meal beautifully.

The addition of tomato sauce, onion, bell pepper, and seasonings makes a great chili. If you have any left over, use it to make Tamale Pie, spicy chili beans with a golden cornbread crust.

Wash the beans thoroughly, then soak overnight. Discard the soaking water. Place beans in a large kettle with 8 to 9 cups fresh water, garlic, and cumin and cook until tender, about 2 ½ hours.

When the beans are tender, braise the onion and bell pepper in remaining ½ cup water until the onion is soft, then add to the cooked beans along with the tomato sauce, corn, chili powder, and cayenne. Simmer at least 30 minutes. Add salt to taste.

Note:
To prepare in a slow-cooker, begin cooking the beans in the morning, using hot water and the high setting on the pot. By mid- to late afternoon, the beans will be tender. Add the remaining ingredients (excluding the ½ cup water), and continue cooking on high until dinnertime.

Tamale Pie is my idea of comfort food. It is a simple, satisfying casserole with spicy beans on the bottom and cornbread on the top. It is especially good when made with the Chili Beans, and can also be made with commercial vegetarian chili.

Preheat the oven to 400°F.

Combine the soymilk and vinegar and let stand 5 minutes or more.

Heat the beans until very hot, then pour into a 9 × 12-inch baking dish.

Mix the dry ingredients in a large bowl, and add the soymilk mixture and oil. Stir just to mix, then pour over the hot beans, and bake until the bread is set and golden brown, about 30 minutes.

Combine all ingredients and mix thoroughly. Form into patties. Fry in a nonstick or lightly oil-sprayed pan until lightly browned, about 3 minutes on each side.

Serve on whole wheat buns.

This chili can be cooked on the stovetop or in a slow-cooker. Serve with Brown Rice or Spicy Bulgur Pilaf and a green salad.

Wash beans and place in a large pan or bowl with 4 to 6 cups water. Soak overnight. Pour off soaking water and place in a kettle with 6 cups fresh water. Add cilantro, if you wish to use it, then bring to a simmer, and cook until the beans are tender, about 2 hours.

In a small, dry skillet, heat the herbs and toast until fragrant. (Be careful not to inhale the fumes; the cayenne can be very irritating.)

In a larger skillet, braise the onion in ½ cup water for 2 minutes. Stir in the bell pepper, garlic, and herbs and cook until the onion is soft. Add to the beans when they are tender, along with the tomatoes. Simmer 30 minutes or longer if time allows (the flavor improves with longer cooking). Add salt to taste.

Serve in individual bowls, topped with chopped green onion. Pass the salsa!

Note:
To use a slow-cooker, place washed, soaked beans in pot with boiling water, chopped cilantro, herbs, onion, bell pepper, and garlic. Cover and cook on high until beans are completely tender, about 3 hours. Add chopped tomato and salt to the cooked beans, and cook 1 hour more or longer.

These tasty refried beans are made with much less fat than in more traditional recipes.

Pick the beans over, removing any stones or other debris. Wash thoroughly, then soak in 4 to 6 cups water for 8 hours. Discard water, rinse beans, and place in a kettle with 4 cups fresh water, 2 minced garlic cloves, cumin, and cayenne. Simmer until tender, about 3 hours.

In a large skillet, sauté the onion and remaining garlic in olive oil or water until the onion is golden. Stir in the tomatoes and chilies, then begin adding the beans, 1 cup at a time, mashing them as you add them. When all the beans have been added, stir to mix, then cook over low heat, stirring frequently, until the mixture is quite thick. Add salt to taste.

This is a traditional dish of the Middle East that is hearty and satisfying. As strange as it may sound, a green salad is served on top of the hot lentil mixture, and the combination is marvelous.

Lentils

Salad