The Starch Solution (38 page)

This versatile red sauce is the one I use in our
Tamale Pie
and
Potato Enchiladas
. Keep some on hand in the fridge and I am certain you will find many other uses for it as well.

PREP: 5 MINUTES | COOK: 5 MINUTES • MAKES ABOUT 2½ CUPS

1 can (8 ounces) tomato sauce

1–1½ tablespoons chili powder

2 tablespoons cornstarch

¼ teaspoon onion powder

¹
⁄
₈
teaspoon garlic powder

Whisk together the tomato sauce, chili powder, cornstarch, onion and garlic powders, and 1½ cups of cold water in a saucepan. Cook and stir over medium heat until the sauce thickens, about 5 minutes.

Serve warm. Refrigerate leftover sauce in an airtight container and refrigerate for up to 1 week. Reheat in a saucepan over low heat, stirring with a whisk, until warm.

Used sparingly, just a small amount of this higher-fat dressing adds lots of flavor. We use the sauce to dress lettuce, sweet potatoes, raw or steamed vegetables, or brown rice.

PREP: 5 MINUTES • MAKES 2 CUPS

³
⁄
₄
cup natural peanut butter

³
⁄
₄
cup rice wine vinegar

¼ cup regular or reduced-sodium soy sauce

1–2 tablespoons sambal oelek (Indonesian chili paste)

¼ cup warm water

¹
⁄
₈
cup cilantro leaves

Combine the peanut butter, vinegar, soy sauce, and chili paste in a blender and blend until smooth and creamy. Add the warm water and cilantro leaves and process until well mixed.

Use immediately, or transfer to an airtight container and refrigerate for up to 1 week.

We use this sauce in our
Stella Blues Tofu Scramble
and
Falafel Wraps
. This is a higher-fat sauce because of the tahini, so use it sparingly. For a spicier taste, stir in a squirt or two of Sriracha or other hot sauce.

PREP: 5 MINUTES • MAKES 2 CUPS

³
⁄
₄
cup raw or toasted tahini (sesame paste)

¼ cup fresh lemon juice

2 cloves garlic, crushed or minced

Combine the tahini, lemon juice, garlic, and 1 cup of water in a food processor or blender and process or blend until smooth. Use immediately, or transfer to an airtight container and refrigerate for up to 3 days.

We use this sauce in our
Yukon Stuffed Peppers
, but it also works as a topping for grains, potatoes, pasta, or vegetables.

PREP: 15 MINUTES | COOK: 15 MINUTES • MAKES 3½ CUPS

2 leeks, white and light green parts only, thinly sliced

³
⁄
₄
pound fresh mushrooms, wiped clean, thinly sliced

½ teaspoon chopped fresh oregano (leaves only)

½ teaspoon chopped fresh sage (leaves only)

¼ cup regular or reduced-sodium soy sauce

¹
⁄
₈
cup Marsala wine (may be omitted)

3½ tablespoons cornstarch

Put the leeks and mushrooms in a saucepan with ½ cup of water. Cook over medium heat, stirring occasionally, for 5 minutes to soften the vegetables. Add the oregano, sage, soy sauce, wine, and 3 cups of water. Bring to a boil, reduce to a simmer and cook, uncovered and stirring occasionally, for 8 minutes.

In a small bowl, stir the cornstarch with ¼ cup of cold water to dissolve it. Add the cornstarch mixture to the sauce, stirring constantly. Continue to stir the sauce over medium heat until it boils and thickens slightly.

We use this comforting gravy on our
New Old-Fashioned Tofu Loaf
but it is also very good over hash browns or mashed potatoes. I use brown rice flour, which is so forgiving that you can even whisk it into a smooth, lump-free sauce at the end of the cooking time.

PREP: 5 MINUTES | COOK: 10 MINUTES • MAKES ABOUT 2 CUPS

1½ cups vegetable broth

3 tablespoons regular or reduced-sodium soy sauce

2 tablespoons tahini (sesame paste)

¼ cup brown rice flour

Freshly ground black pepper

Pour the broth into a saucepan and stir in ½ cup of water. Whisk
together the soy sauce and tahini in a small bowl, then whisk the mixture into the saucepan. Stir the mixture as you bring it to a boil.

Reduce the heat to a simmer and continue to stir as you sprinkle the brown rice flour slowly over the top, about a tablespoon at a time, until it is completely incorporated and begins to thicken. When it is the consistency of gravy, add pepper to taste, and serve immediately.

Refrigerate leftover gravy in an airtight container for up to 4 days. (The gravy will be very thick when it is cold.) Reheat in a saucepan over medium heat, adding a bit of water to thin if needed.

Our vegan substitute for Parmesan cheese contains no processed ingredients. It’s perfect for shaking over soups, stews, and pastas.

PREP: 5 MINUTES • MAKES 2 CUPS

1 cup
almond meal

1 cup nutritional yeast

Dash of onion powder

Dash of salt (optional)

Put the almond meal, nutritional yeast, and onion powder in a jar. Cover and shake well. Taste and add a little salt if you wish; shake again.

Cover the jar and refrigerate for up to 1 month.

For 28 years, this has remained my favorite base for sauces and French toast. Be sure to use raw cashews (or blanched almonds).

PREP: 5 MINUTES • MAKES 2 CUPS

½ cup raw cashews

Combine the cashews with 1 cup of water in a blender and blend until smooth. Add another cup of water and continue to blend 1 to 2 minutes. Pour the mixture through a fine-mesh strainer into a bowl and discard the solids.

Refrigerate in a tightly covered container for 2 to 3 days.

The chance to roll up your favorite fillings in a tortilla or flatbread, just the way you like, makes wraps more fun than sandwiches. They’re easy to make, and many of the recipes provide great leftovers.

Burgers can do double duty as lunch or supper. We avoid the supermarket type made from processed soy—they are no more healthful than the fast foods they’re meant to mimic. Instead, we make our own hearty, satisfying burgers from beans and whole grains. You know exactly what you are eating, and you’ll be surprised at how much better they taste.

Serve any of the burgers on whole wheat buns with lettuce, tomato, onions, and your favorite condiments, such as pickles or pickle relish, ketchup, mustard, or a dab of the
Tofu Mayonnaise
.
Red Pepper Aioli
also makes a terrific burger topping.

Do I hear the lunch bell?

Our McDougall Veggie (McVeggie) burgers have withstood the test of time: My family still requests them 30 years after I first served them. For authentic barbecue flavor, finish the baked burgers for a few minutes on the grill.

To prepare ahead, shape and bake the burgers, then refrigerate for up to 2 days, or freeze for up to 3 months in a zip-top bag or airtight
container. Reheat the frozen burgers on a plate in a microwave oven for about 2 minutes, or on a dry griddle for about 5 minutes.

PREP: 30 MINUTES | BAKE: 40 MINUTES • MAKES 16

20 ounces firm tofu, well drained

1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer

3 cups quick-cooking oats

1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed dry

1 large onion, chopped

½ pound mushrooms, chopped

3 cloves garlic, crushed or minced

2 tablespoons regular or reduced-sodium soy sauce

2 tablespoons vegetarian Worcestershire sauce

2 tablespoons Dijon mustard

1 teaspoon paprika

1 teaspoon fresh lemon juice

½ teaspoon freshly ground black pepper

Whole wheat buns and condiments, for serving

Preheat the oven to 350°F. Have ready two nonstick or parchment-lined baking sheets.

Combine the drained firm and silken tofu in a food processor and process until smooth, stopping several times to scrape down the bowl. Transfer the tofu to a large bowl and mix in the oats and spinach.

Put the onion, mushrooms, and garlic in a large nonstick skillet with ½ cup of water. Cook over medium heat, stirring frequently, until the onion softens and all of the liquid has evaporated, 10 to 12 minutes. Add the onion-mushroom mixture to the tofu mixture, along with the soy sauce, Worcestershire sauce, mustard, paprika, lemon juice, and pepper. Mix very well, using your hands if you wish.

Use moistened hands to shape the mixture into 16 ¼″-thick patties, arranging them on the prepared baking sheets. Bake for 20 minutes, flip the burgers, then bake them for 20 minutes on the other side.

Serve the burgers warm on buns with the usual condiments.

These healthful, flavorful burgers are a great convenience. Freeze any remaining baked burgers in an airtight container or zip-top bag for up to 3 months. Reheat the frozen burgers on a plate in a microwave oven for about 2 minutes, or on a dry griddle for about 5 minutes.

PREP: 50 MINUTES | BAKE: 40 MINUTES • MAKES 12

1 cup dried lentils

2 cups frozen chopped hash brown potatoes

¼ cup chopped onion

½ cup quick-cooking oats

½ teaspoon ground sage

½ teaspoon ground thyme

½ teaspoon ground marjoram

¼ teaspoon poultry seasoning

Freshly ground black pepper