Forks Over Knives: The Cookbook (16 page)

Combine all ingredients in a large bowl and mix well. Store refrigerated until ready to serve.

Salsa Verde

SALSA VERDE IS a popular Mexican salsa made tart by tomatillos, which, by the way, are not green tomatoes. Many recipes add lime juice to the dish, but I find that it needs no more tang so i use the lime zest instead. Use this salsa on enchiladas, or anywhere you would use salsa.

MAKES 3 CUPS

1 pound tomatillos (about 16 medium), husks removed, coarsely chopped

2 poblano peppers,
roasted
, peeled, and seeded

6 green onions (green and white parts), chopped

2 cups chopped cilantro leaves and tender stems

4 cloves garlic, peeled and chopped

1 serrano chile, chopped (for less heat, remove the seeds)

Zest of 2 limes

Salt to taste

Combine all ingredients in the bowl of a food processor and puree until smooth and creamy.

FAT-FREE GUACAMOLE HAS been around in one form or another for a while. Most recipes taste good, but you can often tell they’re not made with avocados, the traditional primary ingredient. While I can’t promise that my recipe tastes just like the original version, this healthy alternative uses both broccoli and edamame to fool the taste buds just a little more. Serve this low-fat version of the very popular Mexican condiment wherever you would serve traditional guacamole, such as with enchiladas, burritos, or as a dip for vegetables.

MAKES 2 CUPS

1 cup shelled edamame

1 cup broccoli florets

Zest of 1 lime and juice of 2 limes

2 Roma tomatoes, diced

½ small red onion, peeled and diced small

¼ cup finely chopped cilantro

1 clove garlic, peeled and minced (about 1 teaspoon)

Salt to taste

1 pinch cayenne pepper, or to taste

1.
Place the edamame in a medium saucepan and add water to cover. Bring to a boil and cook for 5 minutes. Drain and rinse the edamame until cooled.

2.
Steam the broccoli in a double boiler or steamer basket for about 8 minutes, or until very tender. Drain and rinse the broccoli until cooled.

3.
Add the edamame and broccoli to a food processor and puree until smooth and creamy. Add water if needed to achieve a creamy texture. Put the pureed mixture into a bowl and add the lime zest and juice, tomatoes, onion, cilantro, garlic, salt, and cayenne. Mix well and chill until ready to serve.

USE THIS HEALTHY dairy alternative in any dish that calls for sour cream. Serve it with baked potatoes and fresh chives, with tacos or enchiladas, or with
Mushroom Stroganoff
.

MAKES 1½ CUPS

One 12-ounce package extra firm silken tofu, drained

1 tablespoon lemon juice

1 tablespoon red wine vinegar

Salt to taste

Combine all ingredients in a blender and puree until smooth and creamy. Chill until ready to serve.

VARIATION

For a spicy version, omit the salt and add 1½ teaspoons ancho chile powder and ½ teaspoon cayenne pepper.

FOR A LOWER-FAT version, use lite silken tofu instead and you’ll only add 2 grams of total fat to the recipe.

MAKES 1½ CUPS

One 12-ounce package extra firm silken tofu, drained

1 teaspoon dry mustard

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon salt, or to taste

3 tablespoons red wine vinegar

Combine all ingredients in the bowl of a food processor. Puree until smooth and creamy.

THIS LOW-FAT SAUCE makes great
Mac and “Cheese”
or
Baked Ziti
. Best of all, it only takes about 5 minutes to put together. It may seem as though this recipe will not work in a blender, but with a little patience it does. If your onions are strong, blanch them in boiling water for a few minutes, or sauté them over medium heat for about 5 minutes before adding them to the blender.

MAKES ABOUT 2½ CUPS

1 large yellow onion, peeled and coarsely chopped

1 large red bell pepper, seeded and coarsely chopped

3 tablespoons cashews,
toasted
, optional

1 tablespoon tahini, optional

1 cup nutritional yeast

Salt to taste

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency.

VARIATIONS

Use an equal amount of roasted red bell peppers in place of the raw pepper.

Combine the prepared sauce with a jar of store-bought salsa or a recipe of
Fresh Tomato Salsa
, and use as a dip for vegetables.

Add ½ teaspoon of nutmeg with the salt.

CREAM SAUCES ARE used in many recipes from pastas to soups and stews, but most plant-based “cream” sauces, usually made from soy, leave something to be desired. This sauce, made from pureed cauliflower, is a great substitute for traditional cream versions, but it is also a delicious sauce—period. Use it wherever you want a creamy texture in a dish—for instance, in
Spinach and Sweet Potato Lasagna
or
Penne with Spinach Béchamel
.

MAKES ABOUT 3½ CUPS

1 large head cauliflower, cut into florets (about 3 cups)

Unsweetened plain almond milk, as needed

1 medium yellow onion, peeled and diced small

2 cloves garlic, peeled and minced

2 teaspoons minced thyme

¼ cup finely chopped basil

¼ cup nutritional yeast, optional

¼ teaspoon ground nutmeg

Salt and freshly ground black pepper to taste

1.
Add the cauliflower to a large pot and add water to cover. Bring to a boil over high heat and cook until the cauliflower is very tender, about 10 minutes. Drain the excess water and puree the cauliflower using an immersion blender or in a blender with a tight-fitting lid, covered with a towel, in batches if necessary. Add almond milk, if needed, to achieve a creamy consistency. Set the puree aside while you prepare the rest of the ingredients.

2.
Place the onion in a large skillet or saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, thyme, and basil and cook for another minute. Add the nutritional yeast (if using), nutmeg, and salt and pepper and cook for 5 minutes, or until heated through.

3.
Add the onion-garlic mixture to the cauliflower puree and blend until smooth, adding up to ½ cup of water if necessary to achieve a smooth consistency.

ETHIOPIAN CLARIFIED BUTTER is usually made from spices cooked in fat. This version suspends the flavor in caramelized onions to make a relish can be used in traditional recipes like
Ethiopian Lentil Stew
or as a topping for baked potatoes or steamed sweet potatoes, or mixed into cooked rice or quinoa for a flavorful change.

MAKES 1½ CUPS

2 pounds yellow onions, peeled and diced small

9 cloves garlic, peeled and minced

1 tablespoon grated ginger

½ tablespoon turmeric

¼ teaspoon ground cardamom

½ teaspoon ground cinnamon

⅛
teaspoon ground cloves

⅛
teaspoon ground nutmeg

Place the onions in a large skillet over medium heat. Stir frequently, adding water only as needed to keep the onions from sticking to the pan, and cook for about 20 minutes, or until the onions are browned. Add the garlic, ginger, turmeric, cardamom, cinnamon, cloves, and nutmeg and cook for 5 minutes. Add ¼ cup of water and scrape the bottom of the pan with a spatula to pick up and incorporate the bits on the bottom of the pan. Transfer the mixture to a blender and puree, adding water as needed to make a smooth and creamy consistency. This will keep, refrigerated, for up to 7 days.

Coriander Chutney