Forks Over Knives: The Cookbook (17 page)

A STAPLE IN Indian dishes, chutney is as common in the east as ketchup and salsa are in the west, and just as versatile. Serve this condiment with any curry dish or as a flavorful addition to a sandwich or wrap.

MAKES ABOUT 1 CUP

½ teaspoon cumin seeds,
toasted
and ground

½ teaspoon yellow mustard seed, toasted and ground

1 large bunch cilantro

1 small yellow onion, peeled and chopped (about ½ cup)

¼ cup unsweetened coconut

3 tablespoons grated ginger

2 serrano chiles, stemmed (for less heat, remove the seeds)

Zest and juice of 2 lemons

Salt to taste

Combine all ingredients in a blender and blend on high until smooth. Add water as needed to achieve a thick paste.

SERVE THIS SWEET and spicy chutney with any curry dish, in a wrap with rice and stir-fried vegetables, or to liven up simple beans and rice.

MAKES ABOUT 2 CUPS

2 to 3 mangoes, peeled and diced (about 2 cups)

1 small yellow onion, peeled and minced

½ cup golden raisins

1 jalapeño pepper, seeded and minced

2 tablespoons brown rice syrup

Zest of 1 lime and juice of 2 limes

2 teaspoons grated ginger

Combine all ingredients in a large saucepan with ½ cup of water and bring to a boil over high heat. Reduce the heat to medium-low and simmer, uncovered, until thickened, about 15 minutes.

PINEAPPLE CHUTNEY IS a great condiment to have on hand when you want to add a kick to beans and rice dishes, wraps, or even stir-fries. If you prefer less heat, you can cut back on the jalapeño peppers. And if you are not a cilantro fan, try mint instead.

MAKES 1½ CUPS

½ medium yellow onion, peeled and diced small

1 tablespoon grated ginger

2 jalapeño peppers, seeded and minced

½ tablespoon cumin seeds,
toasted
and ground

½ fresh pineapple, peeled, cored, and diced

½ cup finely chopped cilantro

Salt to taste

Place the onions in a large skillet or saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the ginger, jalapeño pepper, and cumin seeds and cook for another 4 minutes. Add the pineapple and remove the pan from the heat. Stir in the cilantro and salt.

THIS UNUSUAL SAUCE goes well with a variety of dishes, such as
Spicy Sweet-and-Sour Eggplant
and the
Sweet-and-Sour “Meatball” Stir-Fry
. There are many variations on sweet-and-sour sauce, but this is one of my favorite recipes. The brightness of the pineapple juice pairs well with all kinds of vegetables and grains, and this sauce is a great one to have on hand for a last-minute stir-fry.

MAKES 2 CUPS

1½ cups unsweetened pineapple juice

¼ cup apple cider vinegar

¼ cup low-sodium soy sauce

1 clove garlic, peeled and minced

¼ cup plus 2 tablespoons brown rice syrup, more to taste

2 tablespoons arrowroot powder, dissolved in 4 tablespoons cold water

Combine the pineapple juice, vinegar, low-sodium soy sauce, garlic, and brown rice syrup in a saucepan. Bring the pot to a boil, and whisk in the arrowroot mixture. Cook until thickened, about 1 minute.

Kombu Broth

THIS IS A versatile broth used to make miso soup and any number of Asian noodle soups. Kombu is a seaweed that can be found in natural food stores and Asian grocery markets.

MAKES 6 CUPS

One 6-inch piece kombu

Bring 8 cups of water to a boil in a large saucepan. Add the kombu and simmer, uncovered, over medium heat for 20 minutes. Let cool, then store in an airtight container for up to 2 weeks.

SERVE THIS FLAVORFUL sauce with steamed vegetables and brown rice for a quick and tasty meal. There are many flavors of miso on the market, but I recommend a mellow white miso because it will not overpower other flavors in dishes. Mirin is a sweet Japanese cooking wine, widely available in the international sections of supermarkets and at specialty grocers.

MAKES ¾ CUP

⅓
cup Kombu Broth (see previous recipe)

¼ cup plus 2 tablespoons mellow white miso

3 tablespoons mirin

3 tablespoons sake

In a medium saucepan, bring the kombu broth to a boil and add the miso, mirin, and sake. Remove the pan from the heat and whisk the mixture until smooth and creamy.

THIS CITRUS-BASED SAUCE, used as a dip in Japanese cooking, is a versatile condiment. Use it alongside vegetables or as a sauce for stir-fry or noodle dishes.

MAKES ABOUT 1¾ CUPS

Zest and juice of 2 lemons

Zest and juice of 2 limes

¼ cup brown rice vinegar

¾ cup low-sodium soy sauce

¼ cup sake

¼ cup date molasses or brown rice syrup

Combine all ingredients in a bowl and whisk until smooth. Store refrigerated in an airtight container for up to 1 week.

DOUBLE OR TRIPLE this sauce and keep some on hand for last-minute stir-fried vegetables.

MAKES ¾ CUP

⅓
cup low-sodium soy sauce

⅓
cup
Vegetable Stock
 or low-sodium vegetable broth

¼ cup date molasses or brown rice syrup

2 teaspoons grated ginger

2 cloves garlic, peeled and minced

2 teaspoons arrowroot powder

Combine all ingredients in a medium saucepan and cook over medium heat until thickened, about 5 minutes. Store refrigerated in an airtight container for up to 1 week.

Recipe by Julieanna Hever

BAKE THIS INTO tofu, tempeh, or seitan for a spicy and pungent kick. Or simply serve as a dipping sauce or poured over whole grains or legumes.

MAKES 2 CUPS

One 6-ounce can tomato paste

½ cup pineapple juice

¼ cup 100% pure maple syrup

3 tablespoons low-sodium soy sauce, or Bragg Liquid Aminos

2 tablespoons apple cider vinegar

2 tablespoons stone-ground mustard

1 tablespoon minced ginger

1 to 2 cloves garlic, peeled and minced

½ teaspoon ground chipotle powder

½ teaspoon paprika or smoked paprika

½ teaspoon freshly ground black pepper

¼ teaspoon onion powder

¼ teaspoon cayenne pepper

1.
Combine all ingredients in a blender and blend on high until smooth.

2.
Serve immediately or keep in an airtight container in the refrigerator for up to 4 or 5 days.

B
REAKFASTS
 

Fruit and Smoothies

FRUIT SALADS CAN be as simple as a few fresh fruits chopped and served in a bowl. While I’ve specified fruits here, feel free to vary the recipe based on whatever is in season. Start with fresh, great-tasting fruits and you won’t need to do much besides eat them.

SERVES 4

1 pint fresh strawberries, stems removed, sliced

1 pint fresh blueberries

2 cups seedless grapes

1 ripe pear, cored and diced

2 tablespoons fresh lemon juice

2 tablespoons date syrup, optional

Pinch ground cinnamon

Combine all ingredients in a bowl and mix well. Chill until ready to serve.

VARIATION

Make this into a fruit gazpacho by adding pineapple juice to cover the fruit, plus 2 to 3 tablespoons finely chopped mint.