the whole foods market cookbook: a guide to natural foods with 350 recipes

Copyright©2002byWholeFoodsMarketServices,Inc.WholeFoodsMarket*isaregisteredtrademarkofWholeFoodsMarket,Inc.

Allrightsreserved.Nopartofthisbookmaybereproducedortransmittedinanyformorbyanymeans, electronic or mechanical, including photocopying, recording, or by any informationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.

PublishedbyClarksonPotter/Publishers,NewYork,NewYork.MemberoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.www.randomhouse.com

CLARKSONN.POTTERisatrademarkandPOTTERandcolophonareregisteredtrademarksofRandomHouse,Inc.

LibraryofCongressCataloging-in-PublicationDataPetusevsky,Steve. The Whole Foods Market cookbook/by Steve Petusevsky andWhole Foods Market TeamMembers.1.Cookery(Naturalfoods).2.Naturalfoods.3.WholeFoodsMarket.I.Title.TX741.P472002641.5′63-dc212001050032

eISBN:978-0-30749312-5

v3.0

http://www.randomhouse.com

TheTeamMembersofWholeFoodsMarketwouldliketodedicatethiscookbooktoeveryonewhohasapassionforfresh,great-tastingfood.

Weespeciallyappreciateourcustomers,whohelpbringWholeFoodsMarketstorecommunitiestolife.

Wehopethisbookhelpsnourishyourbody,mind,andsoul.

THIS COOKBOOK reflects the culmination of a long journey involving hundreds ofpersonalitiesandanincredibleteameffort.Wewouldliketotakethisoccasiontothankthemanypeopleresponsibleforthisbook:

ChristopherAdams,CiroAlfieri,AmyArchinal,ChazArmstrong,LesliBaily,MelissaBarnes,NickBell,DavidBerenson,AndrewBickle,DonnaBlagdan,PaigeBrady,MariaCamp,JeffCampbell,JanetChaykin,DoeCoover,BebeCotton,CindyCuomo,CharlotteDavis, Rashne Desai, Mary Diedrich, Michelle Di Pietro, Joe Dobrow, Karen Doyle,George Eckrich, Becky Foulk, Bonnie Frechette, Susannah Frishman-Phillips, TanyaFuqua, Yvette Giraud, Stephen Goldberg, Jane Goode, H. Jeane Griggs, AmyHopfensperger, Marc Jonna, Pat Kauffman, Edmund Lamacchia, Polly Lanning, KateLowery, Lenore Lustig, DonnaMacartney,MattMason, JohnMitchell, CatMondello,Rita Neal, Julia Obici, Erin O’Hagan, BenjaminOrphan, Kirsten Osolind, Denis Ring,Lori Rockenstyre, Gabrielle Rosi, Christopher Ryding, Bruce Silverman, David Smith,HoneySmith,LaurieStern,ShariStern,JudithStocks,CathyStrange,DavidWatts,andMargaretWittenberg.WewouldalsoliketothankKatieWorkmanandtheentireteamatClarksonPotter.

Contents

FOREWORDBYJOHNMACKEY

INTRODUCTIONTHEWHOLEFOODSMARKET

ABASICAPPROACHTONATURALFOODS

COOKINGWITHNATURALFOODS

INGREDIENTGUIDELINES

HANDTOMOUTHSTOCKS,SOUPS,ANDCHILISBIGANDSMALLSALADSBETWEENTHEBREAD

BEANS,LEGUMES,ANDWHOLEGRAINSPASTAANDOTHERWARMINGSTARCHESBURGERS,PATTIES,ANDGRIDDLECAKES

MAINATTRACTIONSONE-POTMEALSONTHESIDE

SAUCES,DRESSINGS,DIPS,ANDSALSASBEVERAGES,NECTARS,ANDSMOOTHIES

COOKINGWITHKIDSDESSERTS

WHOLEFOODSGLOSSARYHOWTOBUILDTHENATURALFOODSPANTRY

MENUSUGGESTIONSWINERECOMMENDATIONS

THECHEESECOURSERESOURCES

ABOUTWHOLEFOODSMARKET

THINKINGBACKtomorethantwenty-oneyearsagowhenweopenedthedoorstothefirstWholeFoodsMarketstore,wesetoutwithaprettysimplemission:toprovideamorenaturalalternativetowhatweeatthantheoptionsthefoodsupplychainwastypicallyoffering at the time. Our Team Members and customers alike have shared intenseenthusiasm for the freshest, highest quality, and most flavorful natural and organicfoods.Togetherwehavehelpedinstigatethetransformationofthefoodindustrybackto“naturalness”andthesupportofsmall local farmersandfoodartisans.ThoughourWhole Foods Market family has now grown to more than 23,000 team members,thousands of vendor partners and millions of customers in the United States andCanada,weremainascommittedasevertoourfoundingideals.

Thiscookbook,withitshundredsofrecipesandusefultipsfromourteammembers,isour attempt at capturing a bit of the essence of what the Whole Foods Marketexperienceisallabout.Ourteammembersworkwithfresh,vibrantfoodseverydayandproudlybringgreat,purefoodtoeachofthecommunitiesweserve.Theyarepassionateabout sharingwith our customers the highest quality foods and gourmet products aswell as unique recipes and entertaining ideas. Many created and contributed theirfavoriterecipesfromourkitchensandfromtheirownhomes.

Wehopethatinsharingourmission,passion,andculinarycreationswithyou,dayinand day out, in our stores andwithin these pages,we can help you to quench yourdesiresforgreattastesensationsfromthefreshest,highestqualityingredientsburstingwith thepurest,mostnatural flavors.Fromourkitchens toyours,mayyouenjoyourcollectionofrecipesandtakepleasureinthewarmthofbreakingbreadwithfamilyandfriends.

—JohnMackey

CofounderandCEOofWholeFoodsMarket

TheWholeFoodsMarket

WHOLE FOODSMARKET stores featureanexciting choiceof thousandsofproducts andauniqueshoppingexperience.Ourstoresarefilledwithhealthful ingredients,abundantsamples,openkitchenswhereourin-storechefsconjureupever-changingselectionsofpreparedfoods,scratchbakeries,hand-stackedproduce,take-outfoodstations,gourmetcheesedisplays,European-stylecharcuteriedepartments,andpristineseafoodcasesthatbring fresh product up to eye level. To enrich your cooking at home, there are alsorecipe cards to take with you, entertaining ideas, and the latest information onemergingfoodissues.

Fromthebeginning,WholeFoodsMarketemergedasatrueinnovator,transformingfoodshoppingfromachoreintoadynamicexperiencethatenlivensallthesenses.Thewondroussights,sounds,smells,andactivitymakeeachshoppingtripatrueexperienceofdiscovery.Like thepublicmarketsofyearspast,WholeFoodsMarketstoresplayauniqueroleasacommunitymeetingplacewherefriendscangather,interact,andlearn,whileatthesametimediscoverthemanyjoysofeatingandsharingfood.

WholeFoods,WholePeople,WholePlanet™

WE believe in a virtuous circle entwining the food chain, human beings, and

MotherEarth: Each is reliantupon theothers throughabeautiful anddelicatesymbiosis.

WholeFoods:Weobtainourproductslocallyandfromallovertheworld—oftenfrom small, uniquely dedicated food artisans. We strive to offer the highestquality, least processed, most flavorful, and naturally preserved foods. Why?Because food in its purest state—unadulterated by artificial additives,sweeteners,colorings,andpreservatives—isthebesttastingandmostnutritiousfoodavailable.

WholePeople:Werecruitthebestpeoplewecantobecomepartofourteam.Weempower them to make their own decisions, creating a respectful workplace

wherepeoplearetreatedfairlyandarehighlymotivatedtosucceed.Welookfor

peoplewhoarepassionateaboutfood.OurTeamMembersarealsowell-roundedhuman beings. They play a critical role in helping build the store into aprofitable and beneficial part of its community. Also, our customers are thelifeblood of our business, and we celebrate the fact that this knowledgeableconsumergroupturnstousfortheverybest,mostnaturalfoodandnutritionalproducts available. We go to extraordinary lengths to serve our customerscompetently,efficiently,knowledgeably,andwithflair.

WholePlanet:Webelievecompanies, like individuals,mustassumetheirshareofresponsibilityastenantsofPlanetEarth.Onaglobalbasis,weactivelysupportorganic farming—the best method for promoting sustainable agriculture andprotecting the environment and the farmworkers. On a local basis, we areactively involved in our communities by supporting food banks, sponsoringneighborhood events, compensating our TeamMembers for community servicework, and contributing at least 5 percent of total net profits to not-for-profitorganizations.

Asapioneerofthenaturalfoodsmovement,WholeFoodsMarketwaspartofasmallbutvocalgroupconcernedwithhowtherawingredients thatultimatelyendeduponourdinner tables and inour children’s lunchboxesweregrown,processed, and sold.Through the years,many of our foods had lostmuch of their true flavor due to theadventofmodernfarmingpractices,thedisappearanceofthesmallfamilyfarm,andtheincreaseduseof synthetic chemicals inproduction.Operatingagainst themainstreamviewovertwodecadesago, thisgroupshareda simplevision:Thepurityofour foodand the health of our bodies are directly related to the purity and health of ourenvironment.Thevitalityandwell-beingofeachindividualisamicrocosmofamuchlargerculture,globalinstature.

When we opened our first store in 1980, the seeds that represent Whole FoodsMarkets unique core values and commitment to “Whole Foods,Whole People,WholePlanet™”werefirstplanted.Infact,thiscommitmenthasbecomeourmottoandtodayexpressesourphilosophy:Theplanet’shealthandhumanhealthareinextricablylinkedwithhowwegrowourfoodandwhatweeat.Wehavesincecultivatedthoseseedsto

grow into the world’s largest organic and natural foods supermarket—a company of“heartandsoul.”

Wecarrynaturalandorganicproductsbecausewebelievethatfoodinitspureststate—unadulteratedbyartificialadditives,sweeteners,colorings,andpreservatives—isthebest tasting andmost nutritious food available.We actively support organic farmingbecausewebelieveitisthebestmethodforpromotingsustainableagricultureaswellasprotectingtheenvironmentandfarmworkers.Byseekingoutfarmersandfoodartisansfromaroundthecorneraswellasallaroundtheworld,WholeFoodsMarketsearchesfornotonlythepurestbutalsothefreshestandmostflavorfulfoodsavailable.

Werealizethat,astheleaderinthemovementawayfromprocessedfoodsandartificialflavorsandbacktotasteandwholefoods,wehaveanothermajorresponsibility.Wearecommittedtohelpingteachconsumersaboutnaturalfoods…andhenceaboutcooking.We are committed to staying on the forefront of new ingredients and emerging foodtrends, stockingourshelveswithnatural food ingredients thatnurtureourhealthandwell-beingaswellasourappetites.Naturalandorganicfoodsareminimallyprocessedandassuchmayhavethepurestflavorandthemaximumnutritivevalue.

Whole Foods Market shoppers know that not only are we driven to find the bestquality and safest selection of ingredients, butwe are also enthusiastic about sharingour knowledge with customers. Walk through a store and invariably you’ll hear acustomeraskingaTeamMember,“HowshouldIcookthis?”Morepeopleareturningtonaturalandorganicproductstoimprovetheirhealthandlifestyle,buttheyneedabitofhelp in the transition.Whole FoodsMarket appreciates and celebrates the differencewholefoodscanmakeinthequalityofone’slife.Byhelpingpeopleunderstandhowtoprepareandcookfoodsthatareasclosetotheirnaturalstateaspossible,weareinturnsupportingthewell-beingandhealthofbothpeopleandtheplanet.

We hope the recipes and information provided in this cookbook will inspire ourcustomers and readers to embrace the pleasures associated with making or eatingdeliciousfood,whilealsofulfillingtheiraspirationsfortotalwellness.

QualityStandards

OUR business is to sell the highest quality foods we can find at the most

competitivepricespossible.Weevaluatequalityintermsofnutrition,freshness,appearance, and taste. Historically, our Quality Standards have differentiatedWhole FoodsMarket from other grocery stores, served as an educational tool,andformedthebasisforconsumerandTeamMembertrust.

WHOLEFOODSMARKETQUALITYSTANDARDS

Wecarefullyevaluateeachandeveryproductwesell.

Wefeaturefoodsthatarefreefromartificialpreservatives,colors,flavors,andsweeteners.

Wearepassionateaboutgreat-tasting foodand thepleasureof sharing itwithoneanother.

Wearecommittedtofoodsthatarefresh,wholesome,andsafetoeat.

Weseekoutandpromoteorganicallygrownfoods.

We provide food and nutritional products that support health and well-being.

ABasicApproachtoNaturalFoods

Cookingwithnaturalfoodsoffersadistinctadvantage:Simplicityproduceselegantandrewarding results. Natural foods ingredients are grown and produced with care andgreat attention, yielding tremendous flavor, which merely needs to be enhanced byotheruncomplicatedingredients,notcamouflaged.Naturalfoodsmenusreflectbalanceandavarietyofchoices.First,youneedtounderstandthebasicsofnaturalfoodsandhowtheyrelatetoyourkitchenathome.Simplyput,herearetheelementsofnaturalfoodscooking:

Cookwithingredientsascloseaspossibletotheirnaturalstatewithaminimumamountofprocessedfoods.

Avoidfoodswithartificiallybasedflavors,colors,preservatives,andsweeteners.

Usewholegrainsandunbleachedandunbromatedflours.

Serve mostly seasonal fruits and vegetables with an emphasis on organicallygrownproduce.

Purchase poultry and beef raised without the use of growth stimulants andantibiotics.

Avoidhydrogenatedfats.

Themostimportanttimesavingtipishavingallyouringredientsinfrontofyoubeforeyoubegintocook.Readthewholerecipeallthewaythroughbeforestartingtocook.Organizeyourworkareabefore thestovebegins toheatup.Whenallyournecessaryingredientsarepreppedandreadytogo,it’scalledyourmise-en-place,whichtranslatesto“everythinginitsplace.”Haveallyourdicingandslicingdoneandallliquidanddryingredients measured before you start cooking. Always prepare your produce itemsseparately from fresh meats, seafood, and poultry to prevent the potential risk ofbacterialcross-contamination.Leaveyourmeat,poultry,andseafoodintherefrigeratorwhilepreparingtheotheringredientsinyourrecipe.Trytousetwocuttingboards,oneforvegetablesandoneformeat,poultry,orseafood.

POTSANDPANS

Youdon’tneedtohavealargesetofpotsandpanstocookwith.Therearesomegreatselectionsindepartmentstores,buthere’sawordofadvice:Buyagoodsetthatwilllasta lifetime. It’s worth investing the money in the beginning; you will rarely have toreplaceanythingdowntheroad.Purchasepotsandpanswithflexiblecookingfunctionmoreinmind.Aswediscusscookingmethodslikesauteing,steaming,braising,searing,andsoforth,youwillseethatthekindofpotandpanyouownismoreimportanttoyouthanthebrand.Generallylookforthesequalitiesincookware:goodconductivity,heavygauge,easeofcleanup,andavarietyofsizes.Youalsodon’twantpotsandpansthataregoingtobetooheavyoruncomfortabletohandleandlift.Here’sagoodlisttostartwith:

Sautepans

Saucepots

Wok-stylepan

Steamerpanset

Cast-ironpan

Roastingpan

Cookiesheetwithraisedsides

CaringforCast-IronPans

UNLIKEpansmadefromothermaterials,cast-ironpansneedtobeseasonedbefore

their first use to create an almost nonstick surface. After purchasing the pan,washitwellanddryit.Add¼cupofvegetableoiltothepanandplacethepanina325°F.ovenforabout1hour.Turntheovenoff,andallowthepantocooluntilitcanbehandled.Discardtheoil,andwipethepanclean.Youmayhavetorepeatthisprocessafewtimes,butitwillbeworthit.Thecookingsurfacewillhave a glossy sheen, and cooked foods will come out of the pan easily. Aftercookingwithyourcast-ironpan,washitwellandrubathinlayerofoilintothepan as it sits on a low-heat burner for about 10minutes.Aproperly seasonedcast-ironpanwilllastalifetime.

ESSENTIALUTENSILS

Thereisagadgetandtoolforeverything.Infact,therearemanymoregadgetsthananycookeverhasneedfor.Whatdidourforefathersandforemothersofcookinguse,andhow did they turn out such incredible food from scratch before the onslaught ofmachinery?Moderncooksneednotstockpileevery“new, improved”device.Herearesomeutensilswefindhandy:

Spoons—regular and slotted, made from any number of materials, includingwood,plastic,stainlesssteel,andhardrubber

Spatulas—bothrubberscrapersandheavy-handledmetalandplasticspatulasforturningfoodsinapan

Wirewhipsforwhisking

Ladlesofvarioussizes,forsoups,sauces

Cooksfork,forliftingroastsfrompans

Vegetablepeeler

Kitchentongs

Pastrybrush

Stainless-steelmixingbowls

Handheldimmersionblender—greatforsoups,sauces,dressings,andmarinades

Asian-stylevegetablemandolin—inexpensiveandindispensableforjuliennedandvery thinly sliced vegetables; serves many of the same functions that a two-hundred-dollarstainless-steelmandolindoes

Meatthermometer

Colanders—a small handheld one and a larger double-handled colander fordrainingpastaandvegetables

Grater

Measuringcups(dryandliquid)andspoons

Rollingpin

Meatmallet

Kitchentimer

KNIVES

If you invest in a good set of knives and take care of it, youwill own it for life. Itsnormally less expensive to buy a set that includes a chef’s knife, carving knife, aserratedslicingknife,aparingknife,andasteelforhoningtheedge.Truthis,ifyouarelookingforjusttheessentials,youneedachef’sknife,autilityknife,andaparingknifewithasteel.Consideracleaver,aswell.

CookingwithNaturalFoods

Manymethodsofclassicalandmoderncookingareusedinthepreparationofnaturalfoods.Generallyspeaking,thereisadefinitivesensitivitytopreservethenaturalflavorsandtexturesalongwiththenutritionalprofileofrawingredients.Thereisalsoawholenew universe of ingredients to explore (see “Whole Foods Glossary”). When youcombinetheseingredientswithafreshappreciationforbasiccookingprinciplesandaddsome contemporary flair and educated choices to themix, your cookingwill becomesurprisinglysimpleanddeliciouslyrewarding.

Baking and roasting are interchangeable terms, though roasting ismost often used inassociation with meat, poultry, fish, and vegetables and when cooking with highertemperatures. Essentially this is a basicmethodof dry-heat cooking. It’s important topreheattheovensowhateverisplacedintheovenbeginstocookimmediately.Thisisespecially critical when you wish to brown or seal the outside of the food you’recooking,meat,fish,andespeciallypoultry.Searingtheoutsidesurfacekeepsthenaturaljuices inside, producing a moist and succulent end product. Although baking and

roasting are normally associatedwith cookingmeats and poultry items, this dry-heatmethod is a unique way to flavor vegetables, bringing out and caramelizing theirnatural sugar content. Baking is also a term used to describe the oven-cooking ofdessertsandbreads.

SauteingcomesfromtheFrenchwordsauter,whichmeans“tojump.”Sauteeddishesusuallyincorporateingredientsthatarecutsmallsotheymay“jump”inthepan.Whensauteing foods, use as little oil or fat as possible and try to cook the ingredients asquicklyaspossibleoverhighheat.Thehightemperaturesealstheingredientsrapidly.It’simportanttousetherightoilforthiscookingmethodsotheoildoesn’tburnbeforethefoodiscooked(see“WholeFoodsGlossary”).Whensauteing,foodshouldbeasdryas possible and left uncrowded in the pan. This prevents the formation of a layer ofsteam while cooking, which would lower the cooking temperature and inhibitbrowning.Asautepanusuallyhasslantedsidesthatallowthefoodtobetossedupandbackintothepan.Stir-fryinginawokissomewhatrelated.Awokhasslantedsides,notunlikeasautepan,andingredientsaretossedoververyhightemperaturesuntilcookedthrough.Ingredientsthatarewok-cookedarenormallyslicedonthebiasordiagonallytoincreasethesurfaceareaandmakethemcookmorequickly.

Water sauteing is similar to sauteing, exceptwith little or no oil. Youmay spray asautepanwitha finemist of oil andheat thepanovermoderateheatbefore addingingredients.Justastheingredientsbegintocook,addwateroranotherliquidsuchasstock,fruit juice,orvegetablejuicetopreventstickingandburninginthepan.Ifyouprefernofatinyourdish,youmaybeginthecookingprocessusingtheliquidandleavetheoilmistout.

Pan-fryingissimilartosauteing,exceptmoreoilorfatisused,andthevegetablesorcutsofmeat,poultry,orfisharelarger.Itisespeciallyimportanttoachievetherightoiltemperaturebeforepan-fryingortheresultswillbegreasyandunappealing.Sometimeswhenpan-fryingmeatsorpoultry, if thecut is thick(athickchickenbreastor turkeysteak,forexample),youmayhavetofinishcookingthedishintheoven.

Searing is browning an ingredient quickly over high heat, in order to seal in theflavor.Searingcanbedoneinapanorunderabroiler.Thetermblackening,normallyassociated with Cajun cooking, is essentially searing with a layer of spices on theoutsidesurface.Cast-ironskilletsareoneof thebestpans inwhich tosear food.Pan-searingnormallyreferstocookingingredientssolelyinasautepanorskillet,ratherthanfinishingthemintheoven.

ExpandingtheFlavorofDriedSpices

TO intensifytheflavorofdriedspices,manyrecipesbeginwithheatingasmall

amount of oil and adding some onion and spices. This initial sauteing processconcentratestheflavorofdriedspicesandmakesthemringthroughlaterintherecipe.Youmayalsoheat a small drynonstickpanandadd spices to thepanover medium heat, stirring often for 1 to 2 minutes to toast the spices andincreasetheirnaturalflavor.

AboutOils

TOuselessoil,purchaseaninexpensivemisterusedforplantsatanydepartment

store.Fill themisterwitheithercanola,olive,oramixtureof severaloils (see“WholeFoodsGlossary”).Youcanthenmerelysprayoilontoyoursautepanorsaucepotandcookwhileusingmuchlessoilthanbeforewiththesameresults.Afterall,sauteliterallymeanstocookquicklyinasmallamountoffat.

Trymixing1partsesameoiland2partscanolaoilforcookingAsianrecipes.Use 1 part extra-virgin olive oil and 2 parts canola oil for a great all-purposeblend.

Youmay also season your oils to add a subtle underlying flavor element toyourdishes.Addingdried chilies, lemonpeel, freshherb sprigs, bay leaves, orwholegarlic clovesworkswell. Justheat theoil, add the flavoring ingredientswhen the oil is almost to a boiling point, and then allow it to cool to roomtemperature.Refrigerate.Afterafewdaystheflavorswillhaveinfusedyouroilwithaddedtaste.Usewithin1month.

LemonOil:Heat2tablespoonsoflemonzestwith1cupofextra-virginoliveoiluntilitbarelybubbles,thenturnofftheflameandallowtheflavorstoinfuse.

Braising is a mixture of both searing and cooking in a liquid. Usually meats orvegetablesarefirstbrownedinasmallamountofoil;thenaliquidisaddedtothepan.Thepanisthencovered,andtheingredientiscookedatasimmer(185°F.)untildone.Thisprocessdevelopspronouncedflavorandisalsoeffectivewhencookinglesstendercutsofmeat,sincetheybecometenderfromtheslowcookinginliquid.Youmustusea

panwithatight-fittinglidtopreventtheliquidfromevaporating.

Steamingproducesaquickcookingaction,whichinvolvesplacingfoodsonarackorplateoverboilingorsimmeringwaterinacoveredpot.Ifyou’veevergottenburnedbyopeningasimmeringpot,youknowthatsteamismuchhotterthanplainboilingwater.Therearesteamerbasketsmadeofwoodthatyoumayalsouse.Steamingisagoodwaytopreservethenutritionalprofile,color,andtextureofmanyfoods.

Simmering, simply put, is cooking gently in liquid that reaches about 185°F. Thebubbles should barely break the surface. Simmering temperature is critical whenmakingsoupsandstocks.Boilingisrapidsimmeringandisthemethodmostcommonlyusedtocookpasta,andfoodslikevegetablesareoftenaddedtoboilingwaterorotherliquid;thenthetemperatureislowered.

Poaching is cooking in a simmering liquid that is normally flavored with herbs,vegetables, wine, lemon, and seasonings. Poaching produces a juicy, moist result,especiallyiftheliquidsimmersat185°EAlthoughpoultrymaybepoached,seafoodisespecially delicious when poached because the low moist heat prevents the delicateseafoodfrombreakingapart.Seafoodiscookedwhenitisopaque.

Broiling is amethod of cookingwith radiant heat. The extremely hot temperaturesgenerated by a broiler are recommended formore tender cuts ofmeat, poultry, andseafood.Vegetablesand firm tofu canbe cut into steaksandbroiled, aswell.Broiledfoodsturnoutbetterwhenthebroilerispreheatedfirst,whichpromotesevenbrowningandpropercaramelizationofthenaturaljuices.Agoodmethodtobroilfoodsisfirsttobrushtheingredientswithaseasonedoil,whichhelpstoconducttheheat,allowsthefood to brown faster, and adds flavor. Most of our marinades can be used for thispurpose.

Grilling ismore popular now than it has ever been.Once relegated to homeownerswith backyards, grilling has become a favored cooking method with devotees whoconsideritanartform.Grilling,anintuitivecookingmethod,takestimeandexperiencetomaster.Thereisnothinglikethesmoky,sweetflavoroffoodcookedonagrill.Thehigh-temperaturedryheatofagrillsearstheoutsideofthefoodbeingcookedandsealsthe juices inside. One of the best benefits that grilling affords is that leftover grilledfoodscanbe tossed into salads, soups,and stews,givingawholenew flavor tootherfoods.

MakingRoastedGarlic

THE flavor of roasted garlic is almost indescribable. The strong garlic flavor

mellows as the natural sugar caramelizes and the clove becomes creamy andtender.Wholeheadsofgarlicmayberoastedbycuttingoffthetop⅓inchofthehead.Rub the surfacewitholiveoil, sprinklewithabit of salt, and roast in apreheated375°F.ovenonabakingpan for20 to25minutes,until thehead istender.Thesedeliciouswholeclovescanbedetachedfromthecoreandsqueezedonto bread or vegetables, into soup or pasta, or eaten on crackers. They aredreamyandcomfortingtoeat.Wholepeeledclovesmaybetossedinalittleoliveoil, sprinkled with salt, and roasted on a baking pan in a 375°F. oven for 20minutes, until golden brown and tender. These softened clovesmay be tossedinto any dish, especially pasta or steamed vegetables, where they becomepreciousculinarygemsjustwaitingtobeinhaled.

Barbecuing is a form of grilling normally associated with foods cooked overhardwoods.Inmostcasesabarbecuesauceormarinadeisusedtoflavorandcoatthefood being cooked. In fact, a personal, often closely held secret sauce is whatdistinguishes good barbecue from great barbecue. Some wood varieties used inbarbecuesburnhotter thanothersandproducedifferent flavors.Fruitwoods, suchasapple and cherry, impart their own mild taste, while other woods, such as hickory,maple, and mesquite, offer a more pronounced flavor and somewhat hotter cookingtemperature.

SOUPSANDSTOCKS

Fordetailsonmakingsoupsandstocks,pleaseseeSTOCKS.

PASTA

Fordetailsoncookingpastaandcouscous,pleaseseeSTOCKS.

GRAINSANDBEANS

Forinformationandchartsoncookinggrainsandbeans,pleaseseeCOOKINGGRAINS.

VEGETABLES

PreppingCutVegetables

Most vegetables may be precut and stored for later use. Hearty vegetables, such ascarrots,onions,celery,broccoli,andcauliflower,maybedicedorslicedandkeptforuptothreedayswithoutsacrificinganyquality.Peppersmaybecutorslicedthedaypriortocooking.Donotwashvegetablesaftercutting.Thiswillrinseoffvaluablewater-solublevitamins and also make the cut vegetables perish rapidly. Always rinse the wholevegetable, drywellwith a kitchen towel or paper towels, and then cut.Keep the cutvegetablesinresealableplasticbags,readyforuse.

WhiterWhites,BrighterBrights

There’sabitofnature’schemistryineverypotofsimmeringvegetables.Here’showtopreservethepersonalityandcolorofyourfavoritevegetables.

Usingacidulatedwater.Certaincutfruitsandvegetablesshouldbekeptinwaterwithlemonjuiceaddedtoitinordertopreservethewhitecolor.Artichokes,apples,celeryroot,pears,andfennelshouldbeplungedintoabout2quartswaterwithabout⅛cuplemon juice.Keep the ingredients inacidulatedwater justwhileyouareprepping forimmediateuse.Whenvegetablesare left inwaterwithacid, theystart tobreakdownandlookabitweary.

Keepingpotatoeswhitebeforecooking.Potatoesshouldbepeeledandplungeddirectlyintocoldwatertopreventbrowning.Potatoescanbestoredinwaterforafewhours,butitsbesttokeeptheminwaterjustuntilyouarereadytocookthem.

Howtokeepyourgreenvegetablesbrightgreen.Thereisnothingbetterthancrisp,brightgreenvegetablesthatburstwithindividuality,impartsubtlesweetness,andglowwithplateappeal.Here’showyoudothat:

Bring enoughwater tobarely cover thevegetables to aboil.Becausenutrients andvitaminsinthevegetablesarewatersoluble,addaminimumamounttocook.Addabitofsalttothewater.Koshersaltiswhatmanychefsusetoaddamoredelicateflavortothevegetables.Addthegreenvegetables,bringthewaterbacktoafullboilasquicklyas possible, and simmer just until the vegetable is crisp to the bite or al dente.Immediatelydrainthecookedvegetablesandplungeintoicewateruntilthevegetablesare completely chilled. Vegetables such as broccoli, green beans, spinach, collardgreens,kale,andasparaguswilllookamazinglybrightgreenonyourdinnerplatewhenyouusethismethod.

Remember,anyacid(suchaslemonjuiceorvinegar)willdestroythechlorophyllandcause the green vegetable to turn yellow. Many of us grew up thinking that greenvegetables were supposed to be yellow green and were meant to fall apart withoutputtingupafight.Thiswillneverbethecaseagain.

Aftercookingthevegetableandchilling it in icewater,drainwellandstore it inacoveredcontainerforlateruse.Youmayusethevegetablesimmediatelyorcreatemealslaterbysauteingtheminbutteroroliveoilorstir-fryingordippingthemintoboilingwaterwhenyouarereadytoeat.

Howtokeeparedvegetablered.Redvegetablesareadifferentstory.Whensuchacidsaslemonorlimejuice,vinegar,orcertainfruitjuicesareaddedtothecookingliquid,they keep red vegetables red and preserve the natural pigment. Acids are helpful inbrighteningtheredcolor.That’swhyredcabbageisnormallycookedwithvinegarorapples.Beetsarealsotreatedinthesamemanner.Tryalittleraspberryvinegarinthecookingwater.

PlumpingSun-DriedTomatoes

PLACEthesun-driedtomatoesinapotcoveredwithcoldwater.Bringthewaterto

aboilandsimmerfor5minutes.Allowthetomatoestositinthewaterasitcoolsforabouthalfanhour.Youwillseethemplumpup.Drainthem,andthenyoumayeitheruse themas isormarinate them for futureuse.Useagood-qualityextra-virginoliveoilforthebestflavor.Youmayalsoaddfreshherbsprigssuchasrosemary,thyme,ororegano.Driedherbsarealsofinetouse.Tryusingsomedried Italian herb mix. For 1 cup of plumped sun-dried tomatoes, add 1tablespoonofdriedherbs.Ifyouwantsomeheat,tryaddingamincedjalapeñopepperorateaspoonofdriedredchiliflakes.

RoastingandPeelingPeppers

PEPPERScanbeskinnedusingseveralmethods.Thekeytoeasilyslippingtheskin

offapepperistochartheouterskinandthenquicklycoverthepepperseitherinabowlwithatowelplacedoverthetoporinapaperbagsothewarmpeppersteams, which loosens the burnt outer skin. You may broil the pepper in theoven, brown on a grill, or place directly on an open flame or electric burner

(whichreallymakeslotsofsmokebutworkswell).Thegrillproducesamellow,smoky flavor. Anyway you choose, the skinmust be blackened before it willloosen.Aftercooling slightly,peel theouter skinoffunder runningwater.Youmaynowusetheskinnedpepperforcooking,ormarinate itwithyourfavoritevinaigretteoroliveoil.

How to keep white vegetables white. Cauliflower and other white vegetables containpigments called flavones.When exposed to acids (such as citrus juice or vinegar) thepigments staywhite.When these vegetables are cooked in an alkalinemedium, theyyellow.Tryaddingabitoflemonjuiceandsalttocauliflowerforawhiterwhite.

PreparingRootVegetables

Root vegetables, such as turnips, carrots, potatoes, and parsnips, do not need to beplungedintoicewateraftercooking(astheywillabsorbthewaterlikeasponge).Allowthemtocoolatroomtemperature.

CaramelizingVegetables

Caramelizingavegetableistheprocessofbringingthenaturalsugartothevegetable’ssurfaceandturningittocaramel.Thisisnormallydoneinasaucepanorintheoven.Theprocedureinvolvesheatingapanovermoderateheatandaddingoilorbutter.Thefatmustbealmostsmokinghotwhenthevegetablesareplacedintothepan.Oncethevegetable isadded, itmustnotbedisturbed fora fewminutes,allowing the sugar tobeginthebrowningprocess.Acommoncook’smistakeistoimmediatelybeginstirringthevegetables,whichwhipsoxygenintothepan,lowersthetemperature,andimpedesthecaramelizingprocess.

ChiliTips

Whattolookforwhenyoubuyfreshchilies.Afreshchili,regardlessofwhichvariety, should be glossy, shiny, and smooth skinned. Cracks and crevices,wrinklesandsoftspotsaresignsofage.Freshchiliesareavailableallyearround,althoughsummerisofficiallychiliseason.

How to store them.Don’twash them first.Anyexcessmoisture tends tomakechilipeppersdecay.Keepfreshchiliesdry,andstoretheminapaperbaginyour

refrigerator. They can keep for up to a week. If you see any soft spots ordarkenedareas,trytousethatpepperimmediately.

Dried chilies. These should be glossy and whole. If they appear broken orseverely cracked, they are old.Dried chilies canbe stored in a tightly coveredcontainerforafewmonthsor,ifyouneedtostorethemlonger,youmayfreezethem.Thistakesawaysomeoftheirchilifire,however.

Chililore.Manychiliheadssaythatmostoftheheatofthechiliislocatedalongthefineribthatrunsdownthelengthofapepper,whichholdstheseeds.Ifyouwanttolightenuponthecapsaicincontent,thenremovethisribalongwiththeseeds. Remember, it might be wise to wear gloves as the natural substancecapsaicinissostrongitcancauseburningandirritationtoanypartofyourbodythatitcomesincontactwith.

Howtoquelltheheat.Thereareseveralways tohelpdousethe fireof freshlyeatenchilies.Bread,rice,milk,yogurt,andsourcreamaresome.However,thebestmethod is a little-known cure: Sugar or somekind of sugar syrup swirledaroundamouthinflamesimmediatelyspellsrelief.

Whydowelovethepainofreallyhotchilies?Severaltheoriesexist.Themostcommonhas todowithourbrains releasing endorphins that create a senseofwell-beingnotunlikethe“high”amarathonrunnermayexperience.

Chilioddity.NortheasternUniversityinBostonconductedanationwidestudyofantacidusageinmorethantwohundredcitiesacrosstheUnitedStates.ElPaso,Texas,acommunitythateatsmorethanitsshareofspicyfoodandchilies,cameoutthelowestofall.Youfigureitout.

ALTERNATIVEPROTEINS

Foodssuchastofu,tempeh,andseitan(wheatgluten),whenproperlycooked,cantastewonderfulandofferdeliciousandnutritionallybalancedalternativestoredmeat.Thereareafewsimplethingstoknowaboutalternativeproteins.

Tofu

Althoughthereareseveralkindsoftofuorbeancurdavailable,tofubasicallycomesin

hardandsofttextures.Youwillseefirmandextra-firmblocksofbeancurd;however,there is littledifference.Theyboth lendthemselves towardslicingordicing.Use firmtofuwhenyouwantthetofutoholditsshape,suchasforGriddledSesameandGarlicTofuwithWiltedBokChoyorBraisedFive-SpiceTofu.Youmaycook firm tofuusingseveralmethods.Theseincludesauteing,grilling,broiling,orbraising.Marinatingtofuovernight noticeably enhances the flavor. Marinated tofu can be grilled, broiled, orbaked, allowing you to enjoy the taste of tofuwithout spending a lot of time in thekitchen.

Thereareseveralvarietiesofsoft tofuorsilkentofu.Silkentofu is likecustardandhas a creamy, delicate texture and flavor. It is best used inmaking sauces, desserts,dressings,andsoups.Manystocksorbrothsmakeasimpleandrewardingmealwhensilkentofuisadded.Youmayonlyneedtoaddafewspoonfulstothehotbroth.

Freezing tofu. Tofumay also be frozen and then thawed to change its texture. Thisfreezingprocessmakesthetofuchewierandmoremeaty.Thetofutakesonafork-and-knifetexture.Freezethewholeblockoftofuorcutitinto1-inch-thickslicesandfreezeonaplateovernight.Thefollowingday,defrostanduseinanytofurecipe.

Pressing tofu. Tofu contains a good deal of water. You may press the tofu for 20minutesorovernightinyourrefrigeratorbyplacingit inacolanderatopabowl.Topthetofuwithaplateandweightitdownwithajarorcan.Theexcesswaterwilldrainoff,producingbeancurdwithafirmtexture.

Tempeh

Tempehcomes in several flavors, combining soybeanswithavarietyofgrains, seeds,andnuts.Tempehcanbemarinatedliketofubeforeitiscooked.Tempehisextremelyversatile and may be sauteed, grilled, broiled, used in stir-fries, or simmered in aflavoredbroth.Itmaybeusedinentrees,soups,stews,casseroles,orsandwichesinsteadofbeeforpoultry.Crumbled,itmakesgreatchiliormeatsauceforpasta.

SeitanorWheatMeat

Seitanisnotasoy-basedfood.Itismadefromgluten—theproteinfoundinwheat—anditprovidesaflavorfulalternativetomeat.Withameatliketexture,seitanmaybesliced,chopped, or cut into medallions, cutlets, and steaks. It is best when marinatedovernight. The porouswheatmeat absorbs flavors easily andmaybe sauteed, baked,grilled,stir-fried,orbraised.Ittakesonaverymeatlikeconsistencyinalldishes.Seitanworkswellinchili,stew,shepherd’spie,andcasseroledishes.It’salsoquitegoodwhen

grilledandservedlikeaPhillycheesesteaksandwich.

GRAIN-BASEDMILKS

Milkbeveragesaremade frommanygrainsandnuts: soy,oat, rice,andalmonds.Allthesebeveragesmaybeusedtomakeshakesandsmoothies.Althoughsoymilkandricemilkmaybeused in cooking, oatmilk is preferable since itwon’t breakdownwhenexposed to heat. Oat milk is especially creamy in soups and sauces, where it has atendencytoreduceandthicken.Alwaysuseunflavoredmilkwhencooking.Vanillaandotherflavoredmilksaregreatwhenmakingdessertsandhotcereals.Dressings,mashedpotatoes,sauces,andgraviesmayalsobepreparedusinggrain-basedmilksinplaceofdairyproducts.

MEAT,POULTRY,ANDSEAFOOD

There is an artistry to perfect meat cooking. Now that many home cooks ownmeatthermometers, it iseasier toproducemorepredictableresults.There ismore involvedthanstickingaroastorbirdintheovenandsettingthetimer.Here’ssomeinformationto help you make the perfect roast, poach the perfect salmon, or stuff the perfectchicken.

Allmeat,includingbeef,lamb,andpork,mustbecookedbyusingdryormoistheatcookery.Thisgoesforpoultry,aswell.

DryHeat

Generally, larger cuts of meat are roasted, which sears the outside and seals in thenaturaljuices.Roastingandbakingaretermsthatareusedinterchangeably.Theyrefertocuts ofmeat that are cooked uncovered in a pan. For a better flavor and to help inmakingapangravy,amixtureofcarrots,celery,andonion(calledamirepoix)isaddedduring the cooking process. Amixture of dried or fresh herbs and seasonings is alsorubbedontothesurfaceofthemeattoaddflavor.Therearemanypremixedspicerubsfromwhichtochoose,makingitsimpletoflavorroastswithoutlotsofextrawork.Foradditional flavor, you may marinate your meat and poultry before cooking with apremadeorhomemademarinade.Othermethodsofdryheatcookingarebroiling,pan-searing,andgrilling.

Searing.Theoutercrustofmeat,poultry,seafood,vegetables,ortofutakesonarichflavorbecausethehighheatusedtosearfoodactstocaramelizethenaturaljuicesandconcentratethetaste.Inthecaseofmeat,poultry,orseafood,thissearedcrustprevents

the natural juices from running out. Sometimes cooks use a light dusting of flour toassistinthesearingprocess.Ineithercase,ahotpanwithveryhotoilisneededtosearfoodsuccessfully.Formoreinformation,seeIntroduction.

AGoldenCrust

EVERYONEknowsthebestpartoftheroastisthewell-brownedsurfacecontaining

alltheseasonings,herbs,andcaramelizedpandrippings.Thebestwaytoachievea crispy browned crust and juicy interior is to preheat your oven to 450° to475°F.beforeplacingyourroastpanintheoven.Oncetheovenshot,placetheroast in theovenandbake for the first20minutesat thishigher temperature.After browning the roast, lower the temperature to 325° to 350°F. for theremainingcookingtime.

Salt.Remembertoaddsaltafterthesurfaceoftheroasthasbeguntobrown,becausethe salt drawsmoisture to the roast surface; if salt is added too early, the roastwillactuallytakelongertobrown.

Doneness.Redmeat(includingbeef,lamb,pork)canbecookedtothedesiredlevelofdonenessandtestedwithameatthermometer.Herearethepropertemperaturerangesfordoneness:Forsafety,theUSDArecommendscookingbeefhamburgersandground-beefmixtures (such asmeat loaf) to160°F. on ameat thermometer.However,wholemusclemeatssuchassteaksandroastsmaybecookedto145°F.(mediumrare),160°F.(medium), or 170°F. (well done). The USDA offers the chart for approximate beefcookingtimes.

TheUSDArecommendscookingground-porkpattiesandground-porkmixtures(suchasmeatloaf)to160°F.,oruntiljuicesareclear.Wholemusclemeatssuchaschopsandroastsshouldbecookedto160°F.(medium)or170°F.(welldone).Internaltemperatureof safely cookedpork should reach160°F.whenmeasuredwithameat thermometer.Sometimesporkwillhaveapinkappearanceevenaftercooking.Thisisnormalandaslongasyouhave fully cookedpork to theproper internal temperature, it’s perfect toenjoy.

MoistHeatCooking

Lesstendercutsofmeatarebraisedusingacombinationofdry-andmoist-heatcookingprinciples.Stewbeef,beefchuck,shoulder,orshanks(liketheclassicItaliandishosso

buco)arenormallycookedusingmoist-heatmethods.Shrinkage isgreaterwithmeatsthatarecooked ina liquid since thecookingprocess is longer.Braising,pot roasting,stewing, boiling, andpoaching are allmethods ofmoist-heat cooking.Meats that arecookedusingmoistheataredonewhentheyaretender;insertaforkorskewerintothemeat—itshouldbetenderwhentheforkslidesouteasily.

Poultry

Mostofourpoultrydishesaremadewithwholechickens,chickensthathavebeencutintoportionsizes,orbonelessskinlesschickenbreasts.Anychickenpartmaybecookedusing dry-or moist-heat cooking methods. Bone-in chicken parts lend themselvesespecially well to moist-heat cookery because they produce a flavorful sauce whenbraisedinliquid.AnexampleisThai-StyleGreenCurryChicken.Mostofourmarinadesworkwellwithbonelessskinlesschickenbreasts.

TheUSDArecommendsminimumendpointcookingtoensurefoodissafetoeat.Forwhole chickens and turkeys, theUSDA recommends 180°F for thighmeat, 170°F. forbreastmeat,and165°F.forstuffing,whethercookedaloneorinthebird.Whenusingathermometer,alwaysmakesure toplace it in the thickestpartof the thighorbreast.Although it’s the best way to tell if your poultry is cooked, if you don’t have athermometer,anothermethodfortestingdonenessistopiercethethickestpartofthe

chickenwithasharpknifeorskewer.Ifthejuicerunspink,thechickenisnotcookedyet.Ifitrunsclear,thechickenshouldbefullycooked.

HowtoRoastaPerfectChicken

ROASTchickenwillalwaysbeamainstayofAmericancooking.Youdon’treally

need any special gadgets to make the perfect chicken. We’ve seen chickensroastedvertically,horizontally,anddiagonally.However,thebestwaytocookachickenisuponarackinsidearoastpansoitdoesn’tsitinitsownfat.A350°F.oven is a perfect temperature for the entire duration of cooking. There areseveralpremadeseasoningandherbmixturestoflavoryourchicken.

It is also important to allow a roast chicken to rest for 15 minutes afterroasting and before cutting, which allows the natural juices to redistributethemselves back through the chicken. This will give you a much more moistresult.

Seafood

Most fishvarietiesmaybecookedwithdryormoistheat.Ageneral rule to follow isthatfattierfishvarietiesworkbestwithdry-heatmethods,suchasgrilling,broiling,orroasting.Thenaturalfatcontentbastesthefishwhilecookingandaidsinbrowning,aswell. Thin, flat fish species such as tilapia, sole, and flounder work well as sauteeditems,especiallyiftheyarecoatedwitheggoraflavoredcrust,whichhelpssealinthenaturaljuicesofthefish.Steaklikefishareexcellentwhenmarinatedandgrilled.

TipfromtheTeam:Havingtroubledeboningyourfish?Topinboneafish—suchassalmon,trout,walleye,orwhitefish—runyourfingeroverthefleshsideof the fillet until you find the line of bones. Use a strawberry huller or smallneedle-noseplierstoremovethebonesasyoumoveyourfingersdownthefillet.Forfishwithbiggerbones,suchasgrouperorsnapper,use“elbow”pliers,withasmallcrookattheend.

SHRIMP

Shrimpareeasytoclean.Theycansimplyberinsedwellbeforeandaftershelling.Theymust alsobedeveinedunless they are very small, asmedium to large shrimpalways

housetheintestinaltract,whichissandyandgritty,andnottooappetizing.Shrimpareoftenovercooked,andtheresultscanbetoughandrubbery.Here’sthebestwaytocookshrimp:Boilaquartofwaterwithagoodpinchof salt.Addsomecrab-boil spicesoryour favorite seasoningmixture, and include somehot chiliesand some lemon slices.Addapoundofshrimpwiththeshellon,coverthepot,returntoaboil,andsimmerfor3minutes,until justcooked.Shrimpshouldimmediatelybeplungedinto icewatertostop thecookingprocessandkeep themtender.Unlessyouaremakingapan-sauteeddish like scampi, shrimpareusually juicierandmore flavorfulwhencookedwith theshellon.Thepaper-thinshellholdsthejuiceinandaddsflavortotheshrimp.Theshellhelpsholdtheshapeandnaturalcurvatureoftheshrimp,aswell.Thecookedshrimpcanthenbepeeledandwarmedthroughinasauceoraddedtothefinaldish.

OTHERSHELLFISH

Allshellfishmustbecleanedwellbeforecooking.

Bivalves such as mussels, oysters, and clams must be scrubbed well: They have atendency to hold dirt. Remember that bivalves are alive when purchased. Look forclean,wholeshellfishthatarenotchipped,broken,andsmashed.Theshellsshouldbetightly shut and not gaping open,which indicates theyweremost likely dead. Thereshouldbenonoticeableodor,either.Shellfishneedtobekeptcoldandmoist,buttheymuststillbeabletobreatheupuntilthetimeyoucookthem.Storetheminalargebowlwithawetpapertoweloverthetop.Althoughscallopsaretechnicallybivalves,theyarenormally soldwithout shells. They can simply be rinsed before sauteing, broiling, orgrilling.

Mussels.Becausemusselstendtobegritty,theyneedabitofspecialcleaning.Placethemussels in a clean sink or a large bowl of coldwater. Add a few tablespoons ofcommeal,whichforcesthemusselstotakeinfreshwaterandexpelexcessdirtandsalt,actingassortofa filteringprocess.Youmust thenremovethemussels’“beards.”Thebeard is a stringy group of fibers that is located between the shells. Gently pull thebeard from the mussel before cooking. After removing the beard, gently rinse themussels in a colander, andyouare ready to cook. LargegreenNewZealandmussels,normallysoldfrozenandfullycleaned,arereadilyavailableinmostmarkets.Theyneednospecialhandling.

Clams.Althoughtheyarriveinthemarketalreadycleaned,theymuststillbehandledin the samewaymussels are for a truly grit-free result. Soak them in coldwater forabout20minutes.Youdon’tneedtoaddthecornmeal.

TipfromtheTeam:Toopenclamswithoutaknife,washtheclams,placeinafreezerfor5to10minutes,andthentheywillopenontheirownbutshouldbeeatenorcookedshortlythereafter.

Oysters.Oystersarenormallyshuckedusinganoysterknifeforeatingraw.

Bestwaytocookmusselsandclams.Thereisnothingbetterthanpan-steamingmusselsorclamswithfreshherbs,onion,garlic,andwhitewine.Here’showyoudoit:Heat1tablespoon of olive oil or butter in a large 5½-quart saucepot. Add 1 cup ofmincedonionand2clovesofgarlic.Saute thismixture for2minutes,andplace2poundsofmussels or clams in the pot. Add 1 cup of drywhitewine and a few sprigs of yourfavoriteherbssuchasthyme,tarragon,oregano,orbasil.Ifyoulikespicyfood,addamincedchilipepperorahalfteaspoonofcrushedredchiliflakes.Placealidoverthepot,andbringtoaboil.Lowerthepottoasimmerandsteamtheshellfishfor6to8minutes,untilalltheshellsopen.Discardanyshellfishwithunopenedshells.

ToastingNutsforAddedFlavor

NUTShaveamuchmoreintense,richflavorwhentheyaretoastedbeforeadding

toarecipe.Inalmostallcasesexceptwhenthenutneedstobepureedrawforthickening purposes, the recipes contained in this book call for toasted nuts.Thereareafewwaystotoastthem.

Placethemonabakingdishinapreheated350°F.ovenfor6to10minutes,untilgoldenbrown(timevaries,dependingonthesizeof thenut).Don’t leavethemunattended—theyturnquicklyfromgoldenbrowntoblack.Nutscontinuetocookaftertheyareremovedfromthepan,soremovethemwhenthey’relightgoldenbrown.Anothermethodoftoastingseedspreferredbysomehomecooksistosautethemineitheradrypanorapansprayedlightlywithvegetableoil.Stircontinuallyovermediumheatfor5to7minutes,untilgoldenbrown.

Forachangeofpace,trygrillingshellfish.Placecleanedmussels,clams,oroystersonthegrilldirectlyoronascreensotheydon’tfallthroughthegrill.Closethegrill,andcook over high heat for 10 minutes, until the shells open fully. Dip the shellfish inmeltedbutteroryourfavoritedippingsauce.

Lobster.Lobstermustbecookedlive,eventhoughmostpeopleliketoleavethistaskto someoneelse.Thereare two schoolsof thoughtwhen it comes to cooking lobster.

Somecooksfeelthatitisbettertoplacelivelobstersincoldwaterwithsomevegetablesandherbstoflavorthecookingliquid.Dicedonions,carrots,celery,andleeksallworkwellwith thismethod.Adding someherb sprigs such as parsley, thyme, or evenbayleaveswill complement the cooking liquid, aswell.A goodhandful of salt shouldbeadded, too.Thewater is thenbrought toaboil,and the lobsters shouldbesimmereduntilcookedthrough.A1¼-to1½-poundlobsterwilltake12to15minutestocook.Somecooksfeelthemeatismoretenderwhencookedinthismanner.

The other method of cooking lobster is to plunge the lobster into rapidly boilingwater.

Youmayaddthesamevegetablesandherbs.Agoodhandfulofsaltalsoaddsflavortothecookedlobster.

IngredientGuidelines

Cookingisanintuitiveskillthatcanendupproducingaspectrumofresults.Givingtwocooksthesamerecipedoesn’tnecessarilymeanyou’llgetidenticaldishes.Evencookingfrom the best written recipes can result in varying flavors. You may be missing arequiredingredientordecidetobecreativeandaddalittleofyourowntouchasyougainconfidence.Thiscookbookismeanttobeapracticalguide,abookthatwillneverleaveyourkitchencounter.Herearesomegeneral ingredientrulesthatmayhelpyouwhenyouareusingthisbook:

Water—We’ve listedwaterasan ingredientonlywhen it’s actuallypartof the recipe.Forexample,ifyouneedtoadd6quartsofwatertoasouprecipe,thewaterislisted.Unlessotherwisespecified,alwaysusecoldwater.

Lemonjuiceand lime juice—Werecommendusing fresh-squeezed lemon juiceand limejuicewhenpossible.They’re simple to squeezeand taste superior to frozenorbottledjuices. If you decide to go with processed, read the labels first. Some citrus juicescontainpreservativesandotherchemicals,whichleaveabitteraftertaste.

Scallions—Useboththewhitepartandthegreens.Justtrimofftherootandthelast1inchofthegreens.Mostoftheflavorisconcentratedinthewhitebulbend.

Leeks—Trimoff the rootend.Cutoff thedarkgreenendwhere itbegins to turnpalegreen.Saveforstockordiscard.

Fresh herbs and dried herbs—Fresh herbs are used at the end of a recipe to take fulladvantage of the volatile herb fragrance. The aromatic oils are destroyed by long

cooking.Driedherbsarebest forsimmeringandlengthycookingprocesses.Therearesomeoccasionswhendriedherbsandspicescan’treallybesubstitutedforfresh.Someexamplesarefreshginger,parsley,anddill.Ifyoudon’thavethese,justomitthemfromarecipe.Driedorgranulatedgarlicisreallyapersonaldecision;wealwaysusefresh.

Ginger—Alwayspeelthegingerbeforeusing,unlessotherwisespecified.

Salting—Ourrecipesaremadewithseasaltorkoshersalt.Theyhaveamildflavorandenhancethenaturalflavorofrecipesratherthanmakingfoodtastesalty.

Pepper—Whenwe say freshly ground pepper, it may be black or white peppercorns.Whiteisabitmoremildandisnormallyusedwhenyoudon’twanttoseethefreshlymilled littleblackspecks inyourdish,as for light-coloredfoodsorcreamsauces.Youmayalsousecayennepepper,ifyouwish,althoughit’shotter.

Peppers—Peppersarenormallyseededbeforechopping.Youmayremovethefinewhiteveinsfromtheinsideofthepepperiftheybotheryouorifyou’remakingareallyfancydishandyouwanttoachieveculinaryperfection.Whenweusehotpeppers,thechoicetoseedornotisuptoyou.Rememberthatmostoftheheatisintheseedsorclosetothemalongtheveins.

Dairyproducts—Ifyouareconcernedaboutkeepingfatcontentdowninyourmeals,werecommendlow-fatasopposedtofat-freefordairyproductssuchascheese,sourcream,ricotta,yogurt,andmilk.Low-fatproductsstilltastegoodandactthesamewayastheirfull-fatcounterpartsinmostrecipes.

Flour—We use only unbleached, unbromated white flour for all our cooking recipes.Flour is essentially finely milled wheat berries. We don’t use standard white flour,because itmaybeartificiallybleachedor treatedwithcertainchemicalsasaquicker,less expensive way to whiten and condition the flour. Bromated flour normally hascertaindoughconditionersadded,aswell.Wepreferjustplainflourinourrecipes.

VegetarianandVeganOptions

TO help you choose recipes based on varying dietary concerns,we have noted

recipes that are comprised of vegetarian ingredients and those comprised ofveganingredientsontheleaficonneartherecipetitle.

While there are many different types of vegetarians, for purposes of recipe

identificationwehaveusedthefollowing:

=Vegan—A diet excluding all animal products (such as honey or dairyproducts)andmeats,fish,orfowl.

=Vegetarian—Adietincludingplantfoodsandanimalproducts,suchasdairyandeggs,butnomeats,fish,orfowl.

Many recipes provide a choice of ingredients in order tomake the resultingdishvegetarianorvegan.Intheseinstances,wehavemarkedtherecipewiththeappropriatenotation.

Using tomatoes—You may use the most seasonal, ripe tomatoes for any recipe. ThesmallerovalRomaorplumtomatoesorroundplumpvinetomatoesarejustfine.

Cooking with oil—For sauteing regular dishes we normally use pure olive oil and inuncookeddishesweprefer extra-virgin olive oil,whichhasmore flavor. If youwish,youmayalsouseextra-virginoliveoilincooking;thoughit’smoreexpensiveitoffersmoretaste,aswell.Whenwewanttoletotherflavorsspeakinadish,weuseaneutraloillikecanolaoil.(See“AboutOils”.)

Pasta—All the recipes were tested using dried semolina pasta, unless otherwisespecified.

GuidetoBoxes,Bonuses,andTips

THROUGHOUT this book you will find special advice, hints, and insightful

informationthatwehopewillhelpmakeyourcookingexperiencemorefunandenjoyable.Hereisaguidetothesespecialbonussections:

SIDEBARS—These boxes provide supplementary details about an ingredient,cooking process, or recipe. Sometimeswemay highlight technical informationabout specific cooking methods or procedures. In other instances we shareanecdotes, interesting food facts, or trivia you can sharewith your family andfriendswhiledining.

RECIPEBONUSESANDVARIATIONS—Youwill findthese ideasat theendofmany recipes. It’s our way of offering youmore choices. Recipe bonusesmay

suggestusesforleftovers,offeratimesavinghint,orprovideideasforingredient

substitutions. Theymay also offer options such as using an entrée recipe as asandwichfilling.

TIPSFROMTHETEAM—HereyouwillfindpersonalfavoritekitchentipsfromnumerousWholeFoodsMarketTeamMembers(employees)across thecountry.Wesharewithyousomeoldfamilysecretsaswellassomefromourcommercialkitchens that save time,make cookingmore enjoyable, or, in some cases, aresimplyamusingtoponderwhilepreparingyourmeal.

NUTRITIONALPROFILES—Attheendofeachrecipe,youwill findnutritionalinformation. Please note that this data is based upon using low-fat dairyproducts, low-fatmayonnaise and low-sodium soy sauce. If you choose to usestandardversionsoftheseitems,thenutritionalprofilewillvary.

BAKEDFALAFELBALLS GARDENOF EVA SUMMERROLLS SPICYCHICKPEAPATTIESWITHCILANTRO,LIME,ANDCHILIES GRILLEDMARINATED ARTICHOKE HEARTS RASPBERRY-STUFFED BRIEWRAPPEDINPHYLLO CRISPYGARLICTOFUBITES FRIEDGREENTOMATOES SAMOSAS CHILI CHEESE TAMALES PIQUILLOPEPPERSWITHGOATCHEESE TOMATOBRUSCHETTA FRAGRANTGINGER-LIMECHICKENFINGERS BARBADIANCHICKENFINGERSCRUNCHYSESAMEFIVE-SPICECHICKEN TERIYAKICHICKENWINGS TURKEY, SAGE, AND PINE NUT MEATBALLS SATÉ CHICKENSKEWERS TANDOORISTUFFEDLETTUCELEAFCUPS ASIANTUNADUMPLINGS WITH SOY DIPPING SAUCE SHRIMP AND SCALLOPCHALUPAS

appetizers were merely a menu item served in small portions thatpreceded a larger entrée course. Traditionally, we think of them as apreludetothingstocome—alittlesomethingtostimulateourtastebudsbefore therealshowbegins.Althoughsomeof this traditionstillholdstrue,muchoftheworld’sappetiteandeatinghabitshavechanged.It’snotuncommon,whendiningout,tosimplyselectafewitemsfrom

theappetizermenuandskiptheentréealtogether.Thiscanbeespeciallyfun when eating with a group and sharing a selection of dishes. Thisflexiblekindofmealisperfectlysuitedtoyourowndiningtableandcanbealively,eclecticwaytoentertain.Mostofthesevariedhand-to-mouthdishesreflectagrowinginterestin

ethnic foods from around the globe. They’re ourAmerican versions ofSpanishtapasorChinesedimsum.Varietyisthecommondenominatorthat truly exemplifies global cuisine andacts as the thread throughoutthischapter.FromFriedGreenTomatoestoAsianTunaDumplingswithSoy Dipping Sauce and on to the even more unusual Samosas, theserecipes reflect Whole Foods Market’s broad diversity and wealth ofauthentic cultural cuisine. Don’t be afraid to mix and match. Trychoosing items by menu category—select a chicken recipe, a seafoodrecipe, and two vegetable recipes (unless, of course, you are avegetarian).Mostimportant,havefunandremember,thischapterplacesnobordersongoodtaste.Servingsizesarebasedonappetizerportions.

BakedFalafelBalls

SERVES8

¾cupwater

½cupbulgur

1tablespoonoliveoil

1mediumredonion,minced

2clovesgarlic,minced(1teaspoon)

¼teaspooncrushedredchiliflakes

1¼teaspoonscumin

1¼teaspoonscoriander

1½cupscookedchickpeas

1½tablespoonslemonjuice

½cupplus2tablespoonsdriedbreadcrumbs

⅛cupmincedfreshcilantro

⅛cupmincedparsley

Salttotaste

Oliveoilforsprayingfalafel

LemonTahiniSauce

FALAFELarelittleMiddleEasterncroquettesmadefromgrounddried

chickpeas(alsoknownasgarbanzobeans),spices,andparsley.Our

falafelarecontinentsawayfromthetraditionaldeep-friedversion,

butwithall theflavorandcrunchintact.Theyareusuallystuffed

B

insidepitabreadandservedwithatahinisaucemadefromground

sesame seeds. Plan on making large quantities; they are so

addictive.Don’tworry,youcanstopeatingthemanytime—really.

If you choose to servewithout Lemon Tahini Sauce, these falafel

ballsarevegan.

ring the water to a boil and remove from the heat. Mix in thebulgur.Coverwellwithalidorplate.Allowthebulgurtosituntil

allthewaterisabsorbed,about20minutes.Heattheoliveoilinasmallsautépan.Sautétheonionandgarlicovermediumheatuntiltheonionistranslucent.Addtheredchiliflakes,cumin,andcoriander,andsautéfor1minute.Combine thechickpeasandbulgur in thebowlofa foodprocessor;addthelemonjuice,breadcrumbs,cilantro,parsley,andsalt,and process until just mixed. Preheat the oven to 400°F. Allow themixturetorestfor15minutesbeforeforminginto2-inchballs.Placetheballsontoalightlyoiledsheetpan.Spraytheballswitholiveoil.Bakefor25to30minutes,untilgolden,turningthepanonceduringbaking.ServethefalafelwiththeLemonTahiniSauce.

PER SERVING: CALORIES 160; CALORIES FROM FAT 70; CALORIES FROM SATURATED FAT 10; PROTEIN 4 G;

CARBOHYDRATE20G;TOTALFAT8G;SATURATEDFAT1G;CHOLESTEROL0MG;SODIUM160MG;44%CALORIES

FROMFAT

B

GardenofEvaSummerRolls

SERVES6

1(7-ounce)packagericestickorbeanthreadnoodles

4cupsthinlyslicedNapacabbage

2cupsbabyspinachleaves,washedandthinlysliced

¼cupthinlyslicedfreshThaiorregularbasilleaves

3tablespoonschoppedfreshcilantro

¼cupchoppedfreshmint

2scallions,slicedthinlyanddiagonally

1½cupsedibleflowers,stemsremoved

18springrollwrappers

CreamyPeanutSaucetoserve

THESErollsarebeautiful,andrefreshingtoeat.Dampenedsheetsof

ricepaper turn translucent, allowing colorful edibleblossomsand

crisp vegetables to peek through. Also try Thai Dipping Sauce

insteadoftheCreamyPeanutSauce,butnotethatthedishwillno

longerbeveganorvegetarian.

ring2quartsofwater toaboil, add thenoodles, andcook for3minutes, stirring often. Drain well, rinse under cold water until

chilled,thendrainwellagain.In a large bowl, combine the sliced Napa cabbage, spinach, basil,

cilantro,mint, scallions, andedible flowers tomake thegreens for thefilling.Toassemblethespringrolls,fillpanlargeenoughtoholdaspringroll

wrapper 4 inches deep with very hot water. Immerse one spring rollwrapperinthewateruntilitissoftandflexible,about30seconds.Laythewrapperoutonacuttingboard,table,orcounter.Place½cupof the greens mixture and¼ cup of the noodles in the center of thewrapper.Rolltheedgeclosesttoyouoverthetopoftheingredientsandgentlypullbacktolockingredientsinplace.Foldtheleftandrightsidesintothecenterandrolluptightlytoformthespringroll.Placeseamsidedowninasealablecontainer;covertherollswithwetlettuceleavesoradamp paper towel so they don’t dry out. Continue rolling remainingspringrolls.Springrollswillkeepfor2days intherefrigerator ifcoveredwithadamppapertowelinatightlysealedcontainer.Whendisplayingspringrollsonabuffet forguests,coverwithwet lettuceleavestokeepthemfromdryingout.ServewithCreamyPeanutSauce.

PER 3 ROLLS: CALORIES 320; CALORIES FROM FAT IS; CALORIES FROM SATURATED FAT 0; PROTEIN 11 G;

CARBOHYDRATE 65 G; TOTAL FAT 1.5 G; SATURATED FAT 0 G; CHOLESTEROL 10 MG; SODIUM 570 MG; 5%

CALORIESFROMFAT

HowtoUseRicePaperWrappers

RICE paper wrappers are very delicate and frail. They must be

handledverycarefullysothatthebrittleroundorsquarericepaper

doesn’tcrack.

To soften thewrappers for stuffing, fill a large bowl or baking

panwithwarmwater.Placethericepaperinthewarmwaterand

make sure its submerged. The paper will soften in about 30

seconds.Youmayplace2or3wrappersinatatime,butjustmake

suretheystayseparated.Removethemoneatatimetofill.

To fill, place a clean kitchen towel on your counter or work

space.Gently place the softened rice paper on the towel and top

with the filling ingredients before rolling up. The roll will

automatically seal itself because of the natural starch in the rice

paper.

NOTE:Ifyouareusingsquarewrappers,placethewrapperbefore

youwithonecornerpointingawayfromyou.

SpicyChickpeaPattieswithCilantro,Lime,andChilies

SERVES10

⅛cupcanolaoroliveoil

½mediumredonion,minced


1jalapeñopepper,minced

2teaspoonscurrypowder

1teaspooncumin

1(15¾-ounce)canchickpeas,rinsedanddrained

¼cupchickpeaflour

½cupdriedbreadcrumbs

½cupmincedfreshcilantro

3scallions,minced

Juiceof2limes

Salttotaste

Chickpeaflourfordustingcakes

Vegetableoilforsprayingpan

CucumberRaitatoserve,orOnionChutney

WHEN the comforting texture of chickpeas combines with vibrant

curry, aromatic ground cumin, jalapeños, and fresh cilantro, the

flavorsexplodeinyourmouth.Theselittlepattiesmaybeservedas

small as silver-dollar size or in larger entrée portions. Try them

IwiththesoothingCucumberRaitaorOnionChutney.

nalargenonstickpan,heatthecanolaoroliveoilovermediumheat.Sauté the onion, garlic, jalapeño, curry powder, and cumin for 3

minutes, until the onion is softened. Transfer the spicemixture to thebowlofafoodprocessorfittedwithastandardSblade,andprocessfor20 seconds,until coarsely chopped.Add the chickpeas, chickpea flour,breadcrumbs,cilantro,scallions,limejuice,andsalt.Continuetoprocessfor20secondsmore,untilthemixtureiscoarselychopped,wellcombined,andhasformedathickpaste.Thepasteshouldbe firm enough to be scooped and shaped into small patties. Aftermakingthepatties,lightlydustthemwithchickpeaflour.Heat a large nonstick pan over medium heat and spray it with thevegetableoil.Sautéthepattiesfor4minutesoneachside,untiltheyaregoldenbrownandheatedthrough.Foranevencrispierpatty,placeoneonasheetpanfor10minutesinthecenterofa375°F.oven.ServewithCucumberRaitaorOnionChutney.



CALORIESFROMFAT

C

GrilledMarinatedArtichokeHearts

SERVES4

1(14-ounce)canartichokehearts,wholeinbrine,drained

¼cupItalianHerbVinaigretteoryourfavoriteherbdressing

SIMPLEwith amild smoky flavor and lemony aftertaste, these little

packagesareextremelyversatileinthekitchen.Theymaybeused

asanappetizer,onapizza,orinasandwichoromelette.

ut theartichokehearts inhalf.Marinate in the refrigerator foratleast1hourorovernightintheItalianHerbVinaigrette.

Prepareacharcoalorgasbarbecue.Grilltheartichokesfor2minutesoneachsideuntillightlybrowned.Youmayalsobroilthemonasheetpanapproximately3inchesfromtheheatingelementofyourbroilerfor5minutesoneachside.



FROMFAT

P

Raspberry-StuffedBrieWrappedinPhyllo

KILOBRIEWHEELSERVES30;10-OUNCEBRIEWHEELSERVES10

1kilobriewheel

¾cupraspberry,apricot,orcherrypreserves

613x18-inchsheetsfrozenphyllodough,defrosted

Vegetableoilforsprayingphyllodoughor⅛cupbutter,

melted,forbrushingdough

ONEoftheworldsgreatcheeses,briehasanedible,fluffywhiterind

thatenvelopsacream-colored,buttery-softinterior.Awheelofbrie

isnaturalpartyfoodbecauseofitssizeandelegantreputation(see

Note). Delicious on its own, brie takes on even greater character

whenwrapped in either puff pastry or delicate phyllodough and

baked. Stuffing brie with sweet fruit preserves before wrapping

addsanotherflavorsurpriseandcutstherichnessofthecheese.

reheattheovento375°F.Slicethewheelofbriecheeseinhalfsothat you have two circles of cheese. Spread the preserves evenly

overtheentiresurfaceofonebriecircle.Topwiththeremainingbrietomake a sandwich and gently press the halves together. Place the briesandwichinthefreezeronaplatewhileyougetthephyllodoughready.Laythephyllosheetsonacleanworksurfaceandcoversnuglywith

damppapertowelsorplasticwrap.Takeoutonesheetandspraylightlywiththevegetableoilorbrushwithmeltedbutter.Repeatthisprocess,stackingupthephyllosheetstoformasinglepile.Placethebriewheelonthestackandwraptheedgesuparoundthe

wheel, twisting thephylloaround the topof thebriewheel.Spray the

stuffed wheel with the vegetable oil or brush with remaining meltedbutterandplaceonabakingdishinthecenterofthepreheatedoven.Bakeforabout25minutes,oruntilthebrieisheatedthroughandthephyllodoughisgoldenbrown.Allowtocoolbeforeserving.

NOTE:Forasmallerparty,use4sheetsphyllodough,a10-ouncebriewheel,and¼cuppreserves.

PER⅛-CUPSERVING:CALORIES140;CALORIESFROMFAT90;CALORIESFROMSATURATEDFAT60;PROTEIN7G;

CARBOHYDRATE 5 G; TOTAL FAT 10 G; SATURATED FAT 6 G; CHOLESTEROL 35 MG; SODIUM 230 MG; 64%

CALORIESFROMFAT

BrieWheelVariations

Asanalternativetopreserves,youmaystuffthecenterofthebriewiththesamequantityofpestoorolivetapenade.Sprinkle½cupchoppedsun-driedtomatoesoverthestuffing.Sprinkle 1 cup of the following on the cheese (with or withoutpreserves):choppedtoastedpecans,hazelnuts,pinenuts,sun-driedcranberries,choppedfigs,orchoppedwalnuts.Insteadofphyllodough,youmayuseonesheetofpuffpastry.Theyusually come 2 sheets to a 17.3-ounce package. Thaw the pastrysheet at room temperature for 20 to30minutes beforeunfolding.Preheattheovento400°F.Lightlybeatoneegg.Rolloutthedoughgentlyona lightly flouredsurface intoa12-inchsquare.Placethebrieinthecenterandbringtheedgesofthepastrysheetuparoundandoverthestuffedbrie.}ointheedgestogetherandsealwithsomeof the beaten egg. Make a decorative design over the top if youwish.Brushthepuffpastrywiththerestoftheeggandbakeinthecenterof theovenfor20minutes,until thebrie isheatedthroughandthecenterismelted.

CrispyGarlicTofuBites

SERVES4

⅛cuptamari

6clovesgarlic,minced(3teaspoons)


⅛cuporangejuiceconcentrate

⅛cuptamarindpaste

⅛cupketchup

1tablespoonmincedfreshginger(1-inchpiece)

½teaspooncurrypowder

½teaspoongarammasala(seeNote)

1½tablespoonsmolasses

4teaspoonscornstarch

1tablespooncoldwater

1poundextra-firmtofu,pressed(seeIntroduction)

1cupsunflowerseeds,toasted


EVENifyouarenotatofufan,thesecrispynuggetsarehardtokeep

outofyourmouth.Tamarind is indigenous to Indiaandhasbeen

cultivated for its pungent acidic flavor since prehistoric times. It

can be found as a frozen paste, a liquid concentrate, or fresh in

pods. The porous tofu soaks up the tamarinds bittersweet flavor

and togetherwith tamari, ginger, and garlic forms a caramelized

C

crustaroundeach littlebite.Thecrunchyroastedsunflowerseeds

add contrasting texture.These are excellenthot from theovenor

chilled.

ombine the tamari, garlic, lemon juice, orange juice, tamarindpaste,ketchup,ginger,currypowder,garammasala,andmolasses

inasmallsaucepan.Bringtoarollingsimmer.Combinethecornstarchandcoldwater.Withthesaucesimmeringslowly,whisk in thedilutedcornstarch. Simmer the sauce for 1 minute; remove the pan from theheat. When the tofu is ready, cut it into 1-inch squares, coat it inmarinade, andmarinate it for 2 hours in the refrigerator. Preheat theovento400°F.Rollthetofuinsunflowerseedsuntilwellcoated.Placethetofuonalightlyoiledbakingpan.Bakeforabout25minutes,oruntildeepgoldenbrown,turningthepanonceduringthecookingprocess.

NOTE: If you wish to make your own garam masala, see TandooriStuffedLettuceLeafCups.


CARBOHYDRATE 23 G; TOTAL FAT 21 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 670 MG; 57%

CALORIESFROMFAT

S

FriedGreenTomatoes

SERVES4

2greentomatoes,sliced⅛inchthick

½teaspoonsalt,plusmoretotaste

½plus¼cupunbleachedall-purposeflour

1cupcornmeal

Freshlygroundpeppertotaste

1cupbuttermilk

½cupcanolaoil

THIS is a lighter version of a favorite Southern classic. This recipe

willworkwithfirmredoryellowtomatoes,aswell.Tomatoesare

the third most popular vegetable eaten by Americans, behind

potatoes and processed tomato foods like juice, puree, and—you

guessedit—ketchup.

eason the tomato slices with the salt. Combine the ¼ cup flour,cornmeal,andsaltandpepper.Setupabreadingstation: In three

separate bowls, place the remaining ½ cup flour, buttermilk, andcornmealmixture.Coateachtomatosliceintheflour,tapofftheexcess,submerge in thebuttermilk,andthencoatwell in thecornmeal.Breadallofthetomatoslices;refrigerateforatleast1hour.(Youmaypreparethe tomatoes several hours ahead of cooking.)When the tomatoes areready, heat the canola oil in a skillet overmedium-high heat, until asingle dropofwatermakes the oil sizzle.Cook the tomato slices untilthey are golden brown on each side, turning them once. Remove thetomatoes to a plate linedwith paper towels for a fewmoments. Servethemimmediately.

PER SERVING: CALORIES 380; CALORIES FROM FAT 260: CALORIES FROM SATURATED FAT 20; PROTEIN 6 G;


CALORIESFROMFAT

Samosas

SERVES20

TheSpicedPotatoFilling1poundrussetpotatoes,peeledanddiced

1tablespooncanolaoil

1cupdicedredonion


4teaspoonsmincedfreshginger

1serranoorjalapeñopepper,seededandminced

1teaspoongarammasala

1teaspooncurrypowder

1teaspooncumin

⅛teaspoonturmeric


⅛cuplemonjuice

Saltandfreshlygroundpeppertotaste

¾cupfrozenpeas,thawed

TheDough6cupsunbleachedall-purposeflour

1teaspoonsalt

¼pound(1stick)butter

½cupcoldwater

TheEggWash1largeeggbeatenwith1tablespoonwater

THISauthenticHimalayanrecipe ismadewithspicedpotatofilling.

Planonmakingmanyandfreezingthem.

TO PREPARE THE SPICED POTATO FILLING Boil the potatoes inenoughwater tocover them,until fullycooked.Coolpotatoes slightly,placetheminalargebowl,andmashthem.Inasmallskillet,heatthecanolaoilandsautétheonion,garlic,ginger,andfreshpepperuntiltheonion is translucent.Add thegarammasala,currypowder,cumin,andturmeric to the skillet. Sauté for30 seconds; remove thepan from theheat. Add the onion, cilantro, lemon juice, salt and pepper, and peas;mixwell.TOPREPARETHEDOUGH In a large bowl, combine the flour, salt,andbutteruntilthemixtureresemblesacoarsemeal.Addcoldwatertothemixtureandgentlyblenduntil thewater is fully incorporated; rollthedough intoaball.Kneadthedoughgentlyonasmoothsurfacenomorethan5timestoformintoaball.Lightlydustthedoughwithflour,wrapthedough,andchillitintherefrigeratorfor1hour.Preheattheovento400°F.To assemble the samosas, roll the dough out on a lightly flouredsurface toWinch thickness.Cut thedough into4-inchsquares.Place2tablespoonsoffillinginthecenterofeachsquare.Brushtheedgeswiththeeggwash.Foldthesamosasinhalftoformatriangle,andpresstheedges together to seal them. Place the samosas on a baking sheet andbrush the topswith theeggwash.Bake forabout25minutes,oruntilgolden.



CALORIESFROMFAT

ChiliCheeseTamales

SERVES4

TheMasa½cupcornflour

1teaspoonbakingpowder

1teaspoonsalt

⅓cupcornoil

4tablespoons(½stick)butteratroomtemperature

1cupplus2tablespoonshotwater

4largecornhusks

1cupTomatillo-ChipotleSalsa

8ouncesMontereyJackcheese,grated

THESE littlehandcraftedcornpackages,steamedintheirownhusks,

are a labor of love. Corn husks may be found in most Mexican

grocery stores. If corn husks are unavailable, youmay use small

squares of tinfoil. The corn dough,which becomes the filling for

thesoftenedhusks,iscalledmasa.

TOPREPARETHEMASAPlacethecornflour,bakingpowder,andsaltinthebowlofanelectricmixerfittedwithapaddleattachment.Addthecornoilandbuttertothedryingredientsandbeatslowlytogetherfor2minutes,untilmixedwell.Addthehotwaterandcontinuetomixfor2minuteslonger.Intermittentlystopthemixertoscrapedownthesidesofthebowl.Transfer thedough to aplate and cover looselywithplasticwrap; allow the masa to rest for about 30 minutes before filling the

husks.Soakthedriedcornhusksinverywarmwaterforatleast30minutes.Weighthemdowninabowlofwaterwithacanorotherheavyobjectuntiltheyarepliable.Topreparethefilling,combinetheTomatillo-ChipotleSalsawiththeMontereyJackcheese.Foreachtamale,measure½cupofmasaandrollintoaball.Pressandsemiflattenthemasaballontoasoftenedcornhusk,spreadingthemasadoughintothehuskinanevenlayer.Place¼cupfillinginthecenterofthe husk and bring the sides of the husk together, pressing the dougharoundthefillingsoitisenclosedinthedough.Foldthecornhuskstowrap them tightly around the tamale, and fold the ends under thetamale.Twistthetamaleendsorfastenthemwithstripsofhusklikealittlepackagetoseal.Inabamboosteamer,inasaucepanwithavegetablesteamer,orinasaucepotfittedwithatightlidcontainingacolanderoverboilingwater,steamallthetamalesfor45to60minutes.ServewithsomeoftheadditionalTomatillo-ChipotleSalsa.


CARBOHYDRATE18G;TOTALFAT51G; SATURATEDFAT21G;CHOLESTEROL80MG; SODIUM I, 110MG;79%

CALORIESFROMFAT

D

PiquilloPepperswithGoatCheese

SERVES6

1(7-ounce)jarpiquillopeppers

2ouncesprosciutto,verythinlysliced

8freshbasilleaves

1(3.5-ounce)logmildfirmgoatcheese

1teaspoondriedItalianherbs

INthisrecipethecreamytextureandsharpflavorofgoatcheeseis

complemented by piquant piquillo peppers. That’s hard to

pronounce—easytoeat.Handlethesepeppersgently,gingerly,and

tenderly,astheyareindeeddelicate.Theresultsareinspiredandas

attractiveastheyaredelicious.

rain thewholepeppers and slicevertically, opening themgentlyandremovinganyseeds.Laythepeppersonacleankitchentowel

or paper towels to dry. Press the surfacewith another paper towel toremoveanyexcessliquid.Placea20-inch-longpieceofwaxedpaperorparchmentpaperonthe

kitchen countertop. Unfold the peppers gently one at a time and laythem skin side down onto the parchment paper, overlapping them toform a rectangle about 5 x 16 inches long. Place the prosciutto slicesover the peppers, overlapping them. Place the basil leaves over theprosciutto. Evenly crumble the goat cheese over the surface of thepeppers.SprinkleevenlywithItalianherbs.Using thewaxedpaper, fromtheendclosest toyou, folduptheroll

carefully into a pinwheel until it is closed. Press gently and evenly tocompacttherollasmuchaspossible.Togetareallyfirmpinwheel,use

arulerorstraightedgeandpress theroll tocompact it.Twist theendstogetherandrefrigeratetofirmup.Ifyourefrigeratetherollovernight,itwillbeeasier tocut intothinslices.Enjoywithcrackersorbaguetteslicesandserveasanappetizer.



CALORIESFROMFAT

PiquilloPeppers

PIQUILLO peppers are a very specific variety of pepper grown in the

Navarre region of Spain. These triangle-shaped peppers are

harvestedwhen fully red,when they areno longer than4 inches

and themoisture content does not exceed 3 percent. This careful

monitoringensuresaconsistentdeep,rich,andcomplexflavorwith

aslightspicybite.Theiruniquetastepairswellwithstrongflavors

(anchovies, hard cheeses, olives, seafood), and their uniform size

makesthemidealforstuffing.

P

TomatoBruschetta

SERVES4

1poundplumtomatoes,chopped


1smallredonion,minced

⅛cupmincedparsley

3tablespoonschoppedfreshbasil

¼teaspoonsalt

¼teaspoonfreshlygroundpepper

⅛cupextra-virginoliveoil

4teaspoonsbalsamicvinegar

1tablespoonredwinevinegar

Halfbaguette,sliced¼inchthick

AH,thesimplicityofripeseasonalingredientsinharmonywithone

another on the same piece of crusty bread. From the Italian

bruscare, meaning “to roast over coals,” this garlic bread was

traditionallymadebyrubbingfreshgarlicoverpeasantbreadand

drizzling it with fruity extra-virgin olive oil. The breadwas then

baked in a brick wood-fired oven until crisp and golden brown.

Here’sanupdatedversionyoucanmakeathome.

reheattheovento400°F.Combinethetomatoes,garlic,onion,parsley,basil,salt,pepper,

oliveoil, andvinegars in a largemixingbowl tomake thebruschetta.

Place the baguette slices on a baking pan in a single layer. Bake theslices until just golden, remove them from the oven, flip them, andreturnto theovenuntilgolden.Serve thewarmbaguetteslices toppedwiththebruschetta.



FROMFAT

PeelingandSeedingTomatoes

TOMATOES may be peeled when you’re making a more upscale or

special-occasion dish. First bring a sauce pot of water to a boil.

Makesurethewaterisatleast6to8inchesdeep.Removethestem

endofthetomatowithasmallparingknifeortomatoshark,which

isatoolspecificallydesignedtoremovethecore.Makeacrisscross

mark on the bottom of the tomato. Plunge the tomato into the

boiling water and keep it in the hot water for about 1 minute.

Removethetomatofromthewaterwithaslottedspoonandrinse

undercoldwaterimmediately.Theskinshouldjustpeeloffeasily.

Toseed,cutthetomatoinhalforintoquartersandsqueezeoutthe

seeds.Thetomatoisnowreadytobechoppedordiced.

FragrantGinger-LimeChickenFingers

SERVES4

1clovegarlic,minced(½teaspoon)

¼cuplimejuice

6tablespoonsplus2tablespoonsmincedfreshginger

1½tablespoonstamari

1tablespoontoastedsesameoil

1teaspooncornstarch

⅛cupwater

1poundbonelessskinlesschickenbreasts,cutinto1-inch-wide

strips

2½cupsdriedbreadcrumbs

⅛cupblacksesameseeds

¾cupunbleachedall-purposeflour

2largeeggswhiskedwith½cupwater

Canolaorvegetableoilforspraying

WHOEVERcreatedthechickenfingerprobablyneverrealizeditwould

becomeaculinary icon.Onceyougeta tasteof thetart limeand

fragrantginger,we’llhaveyouwrappedaroundtheflavorofthese

fingers. They are “oven-fried” with hardly any oil. Oven-frying

produces many of the same taste attributes of deep-frying—a

crunchyflavorfulcoatingwithmoistchickenunderneath—because

thecrustsealsinthenaturaljuices.

Inalargebowl,combinethegarlic,limejuice,the2tablespoonsginger,tamari, sesame oil, cornstarch, and water to make the marinade.Marinate the chicken strips at least 4 hours in the refrigerator. Inanother large bowl, combine the bread crumbs, the remaining 6

tablespoonsginger,andthesesameseeds.Preheattheovento450°FSetupanareaforbreadingthechicken:theflour in one bowl, the beaten eggs in a second bowl, and the breadcrumbmixtureinathirdcontainer.Coatthechickeninflour;tapofftheexcess.Thencoatthechickenintheeggmixture,andfinallycoatwiththebreadcrumbmixture.Placethechickenonalightlyoiledsheetpan.Spraythechickenwithcanolaoil.Bakefor20to25minutes,untilthechickenisgoldenbrown.



CALORIESFROMFAT

BarbadianChickenFingers

SERVES6

1½poundschickentendersorbonelessskinlesschickenbreasts

cutinto1-inch-widestrips

½cupJamaicanJerkSauceoryourfavoritebottledbrand

½cupbuttermilkorplainyogurt

TheCrust¼cupdriedbreadcrumbs

¼cupfinecornmeal,whiteoryellow

½teaspoondriedthyme

⅛teaspoonallspice

Pinchofcayennepepper


Vegetableoilforsprayingchickenfingers

FORthisCaribbean-inspiredfingerfood,allspice,ginger,chilies,and

limecreateafantasticflavorcombinationtypicalofislandcuisine.

Thisversionisoven-fried,whichuseslessfatthantraditionalfried

fingers.SavesomeoftheJamaicanJerkSaucetouseasadipping

sauce.OrtrythemwithCucumberRaita.Thesechickenfingersare

alsoexcellentasasandwichtoppedwithCreoleRemouladeSauce,

fieldgreens,andsliceddillpickles.Adventurouskidsenjoytheseas

muchasgrown-upsdo.

M arinatethechickeninthejerksauceandbuttermilkforatleast1hourintherefrigerator.TO PREPARE THE CRUST Preheat the oven to 400°F. In a

small bowl, combine all ingredients for the crust. Gently dip themarinated fingersoneata time in thecrumbmixture, shakingoffanyexcesscrumbs.Lineupthelightlybreadedfingersonasheetpan,spraythem lightly with the vegetable oil, and bake for 20 to 25 minutes,turning once, halfway through, to brown them evenly on both sides.Serveimmediately.


CARBOHYDRATE 10 G; TOTAL FAT 5 G; SATURATED FAT 1.5 G; CHOLESTEROL 100MG; SODIUM 240MG; 19%

CALORIESFROMFAT

T

CrunchySesameFive-SpiceChicken

SERVES4

¼cupplus2tablespoonsteriyakisauce(seeNote)

2teaspoonsfive-spicepowder

⅛cupteaspoonstamari

2teaspoonstoastedsesameoil

3tablespoonshoney

1poundbonelessskinlesschickenbreast,cutinto1-inchstrips

1cupshreddedunsweetenedcoconut

1cupyellowcornmeal

⅛cupmincedparsley

⅛to¼cupcanolaoil

THESEchickenstripsareagoodexampleofthefive-flavorprinciple.

This ancient Asian flavor philosophy notes that our taste buds

detect only five flavors: sour, salty, sweet, bitter, and spicy. This

principlecertainlyholdstruewitheachbite.Thecrunchycoconut

and sesame crust is baked, not fried as somany coconut chicken

dishesare.

o prepare the marinade, combine the teriyaki sauce, five-spicepowder,tamari,sesameoil,andhoney.Marinatethechickenstrips

intherefrigeratorforatleast4hours.Preheattheovento450°FInalargebowl,combinethecoconut,cornmeal,andparsley—thiswill

be the breading. Remove the chicken from the marinade; save themarinade. Roll the chicken in the breading to coat all sides. Dip thechickenintheremainingmarinadeandtheninthebreadingagain.Placethe chicken stripsona lightlyoiled sheetpan.Spray the chickenwiththecanolaoil.Bakefor15to20minutes,untilgolden.

NOTE:YoumayuseourTeriyakiChickenWingsmarinade,oruseyourfavoritebottledbrand.


CARBOHYDRATE 46 G; TOTAL FAT 21 G; SATURATED FAT 8 G; CHOLESTEROL 85MG; SODIUM 1,630 mg; 35%

CALORIESFROMFAT

TeriyakiChickenWings

SERVES10

TheTripleCitrusTeriyakiMarinade1cupsoysauceortamari

¼cupmincedfreshginger



3tablespoonswhitewinevinegar

½cuphoney

½cuptoastedsesameoil

½cuporangejuice

½cuplimejuice

½cuplemonjuice

2poundschickenwings

⅛cupsesameseeds

THESE are the perfect hand-to-mouth snackwith their own built-in

handles.Freshcitrusjuice,wildblossomhoney,andgratedginger

caramelizeoverthesewingstoformadelicateglazeandtosealin

thenaturaljuicesofthewings.

TOPREPARETHETRIPLECITRUSTERIYAKIMARINADEPulsethesoysauce,ginger,cilantro,garlic,vinegar,honey,sesameoil,andthecitrusjuicesinablenderfor1minute,untilwellcombined.Placethechickenwingsinacontainersmallenoughsothatthewings

arecompletelycoveredwith1cupofthemarinade,andmarinateintherefrigeratorforatleast1hourorpreferablyovernightfor12hours(seeNote).Preheat the oven to 450°F Line a baking pan with foil for easycleanup.Discardthemarinade.Placethewingsonthepanandbakefor8minutes,untilwellbrowned—theywillbeamahoganycolor.Removethepanfromtheoven,bastethewingswithadditionalfreshmarinade,and sprinkle with sesame seeds. Return the wings to the oven andcontinuebakingfor5moreminutes.

NOTE: This marinade recipe will make more than you need for thewings.Themarinadewillkeepfor1monthinyourrefrigeratorandmaybe used for grilling your favoritemeat, poultry, tofu, or vegetables. Itmayalsobeusedasadippingsauceforthechickenwings.



CALORIESFROMFAT

I

Turkey,Sage,andPineNutMeatballs

SERVES8

2teaspoonsoliveoil

1mediumonion,minced

2stalkscelery,minced


3tablespoonsfreshoregano,or1tablespoondried

⅛cupmincedfreshsage,or1tablespoondried

6sun-driedtomatoes,plumpedinboilingwaterandchopped

(seeIntroduction)

1poundgroundturkey

½cuppinenuts,toasted


Lemonpeppertotaste

Salttotaste

SAGE,onceusedasamedicinalherb,isderivedfromtheLatinsalvus,

whichmeans“healthy.”Mixedwithleangroundturkey,sun-dried

tomatoes, and toasted pine nuts, sage carries the flavor of these

meatballstoanewlevel.Weknowtheypromotehealthyappetites.

Acoolingraitapartnerstheseperfectly.

nalargepan,heattheoliveoilovermediumheat.Sautétheonion,celery, garlic, and oregano for 3 minutes, until the vegetables are

tender.Place the sautéedvegetables in a largemixingbowl andallow

themtocool.Addthesage,sun-driedtomatoes,turkey,pinenuts,breadcrumbs, lemonpepper,andsalt tothebowl.Mixall the ingredientsbyhandorwithalargespoonuntilwellcombined.Usinga2-ouncescooptomeasure,rolltheturkeymixtureintoballsandplaceonalargebakingpan.Bakeat350°F.forabout25minutes,oruntiltheturkeyiscookedthrough.



CALORIESFROMFAT

SatéChickenSkewers

SERVES8

14(6-inch)bambooskewers

½cupplus¼cupCurryCoconutPeanutSauce

1½teaspoonscoriander

¼teaspoonturmeric


5teaspoonslemonjuice

½teaspoongroundfennelseeds

3smallshallots,minced

2teaspoonssugar

2teaspoonstamari


1poundbonelessskinlesschickenbreastcutinto1-inch-wide

strips,2to3incheslong

SATÉSorsataysareafavoriteIndonesianstreetfoodsnackandmay

beservedasanappetizer,aquickbite,oramaindish.Satésmay

be made from marinated cubes or long strands of poultry, beef,

lamb,orseafood.Seasonalvegetablesmayalsobeusedaslongas

theyhavethesamecookingtime.Themarinadeisusuallyheavily

spiced and full of vibrant flavor, which goes well with palate-

cooling peanut sauce. To prevent the wooden skewers from

burning,soaktheminwaterforatleast30minutesbeforegrilling.

TYoumayalsowraptheskewerendsinfoil.

oassemblethechickenskewers,soakthebambooskewersinwaterfor30minutes. Ina largebowl, combine the½cupof theCurry

CoconutPeanutSaucewiththecoriander,turmeric,garlic,lemonjuice,fennel, shallots, sugar, tamari, and cayenne pepper to make themarinade.Skewer thechickenstrips,oneper skewer.Coat thechickenwith the marinade and marinate for at least 2 hours or overnight, ifpossible.Togrill,cooktheskewers4minutesoneachsideoveramedium-hotfireuntilgoldenbrown.Bastewithsomeoftheremaining⅛cupsauceafterturningtheskewers;reservetherestofthesauceforserving.To cook in the oven, preheat the oven to 450°F Place the chickenskewersonafoil-linedbakingpan.Bakefor7minutes;thenremovethechickenfromtheoven.Turntheskewersover,bastethemwithsomeoftheremaining⅛cupsauce,andbakefor7moreminutes,untilgoldenbrownonbothsides.Servewiththeremainingsauce.



CALORIESFROMFAT

TandooriStuffedLettuceLeafCups

SERVES4

TheTandooriSpices(GaramMasala)1teaspooncumin

1teaspooncoriander

½teaspooncardamom

½teaspoonwholecloves

½teaspoonfreshlygroundpepper

⅛teaspooncayennepepper

⅛teaspooncinnamon

½teaspoonturmeric

¾cupplainyogurt

1teaspoonsalt

3tablespoonsmincedfreshcilantro

1poundmediumshrimp,peeledandchopped

1mangoorpapaya,peeled,pittedanddiced

½headoficebergorleaflettuce,leftinwholeleaves

MASALA means “spice” in Indian cuisine. You may easily find

powdered or spice paste mixtures in many Whole Foods Market

stores and inmost Indian grocery stores. Thedried spicemixture

here, our own garam masala recipe, may be used for shrimp,

seafood, poultry, tofu, or vegetables. The filling in this recipe is

fabulous stuffed into fresh, cool lettuce leaves orwrapped in flat

bread.

TO PREPARE THE TANDOORI SPICES Combine the cumin, coriander,cardamom, cloves, black pepper, cayenne pepper, cinnamon, andturmeric in a small bowl. If you prefer, use 2 tablespoons of premadegarammasalaspicesinsteadofthisspicemixture.Topreparethemarinade,heatthetandoorispicesinadryskilletoveramedium flame for 2minutes, stirring frequently until the spices arefragrantandlightlytoasted.Placethespicesintoamediumbowlandletthemcooltoroomtemperature.Mixtheyogurt,salt,andcilantrowiththe spice mixture. Add the shrimp to the bowl, coat well with themarinade,andrefrigerateforatleast30minutes.Preheatthebroiler.Foreasycleanup,lineabakingpanwithfoil.Laytheshrimpinasinglelayeronthebakingpan.Placethepanofshrimp4inchesfromthebroiler;broilfor6to8minutes,until lightlybrowned.Chill theshrimp.Whentheshrimparechilled,combine themwith themango.To serve the shrimp,make small lettuce leafholdersbygentlyseparatingleavesfromtheircore.Youmayalsoremovethecorefromaheadoficeberglettuceandthenseparateitintoleaves.Servetheshrimpinlettucecupsorusetheleavesaswrappersfortheshrimpmixture.



CALORIESFROMFAT

AsianTunaDumplingswithSoyDippingSauce

SERVES12

TheTunaFilling1½-inch-thickslicefreshginger

2clovesgarlic

⅛teaspooncrushedredchiliflakes

½smallyellowonion,minced

½redpepper,roasted,peeled,andminced

¾cupwashedandchoppedspinach

4teaspoonstamari

⅓poundfreshtunasteak,diced

24wontonwrappers

6lettuceleaves(forsteaming,optional)

1recipeSoyDippingSauce

LITTLE dumplings are like tiny holiday gifts or birthday presents.

There ismuchexpectationover theedible treat insidebeforeyou

getthroughthetenderouterwrapper.Thesepackagesareexcellent

pan-fried or steamed. Dip each of them with the anticipation of

poppingthenextinyourmouth.Youmayusefirmtofuinplaceof

tunaforavegetarianversion.

TOPREPARETHETUNAFILLINGCombinetheginger,garlic,redchiliflakes, onion, pepper, spinach, and tamari in the bowl of a food

processor;pulseuntilfinelychopped.Addthetunatothefoodprocessorandpulseuntilroughlychopped.Transferthismixturetoasmallbowl.Toassemblethedumplings,youwillneedasmallcuporbowlwith¼cupwater,thewontonwrappers,tunafilling,andaslightlydamppapertowel. Place 2 wonton wrappers at a time on the counter with onecornerofeachwrapperpointingawayfromyou.(Thewrapperswilldryout quicklywhen uncovered.) Place½ tablespoon of the filling in thecenter of each wrapper. Moisten the 2 edges of the wrapper farthestfromyouwithwater,usingyourfingerorabrush.Foldthedryedgesofthewrapperoverontothemoistenedonestomakeatriangle.Placethewontonsonaplateandkeepthemcoveredwiththeslightlymoistpapertowel.Continueuntilallthedumplingsaremade.Tosteamthedumplings,setabamboosteamerorplateoverwaterinalargepotorwok;bringthewatertoasimmer.Linethesteamerbasketwith lettuce leaves, allowing some space for the steam to travel upthrough the steamer or over the plate. The lettuce will keep thedumplings fromstickingto thesteamerorplate.Laythedumplingsontopofthelettuce;coverthesteamer.Allowthedumplingstosteamforabout5minutes,oruntiltheyarecookedthrough.ServethedumplingswiththeSoyDippingSauce.



FROMFAT

Variation:Tofrythedumplings,whileholdingthepointofthetriangle,shapeeachdumplingsothatitcansituponitsown.Heat¼cuptoastedsesame oil in a large skillet over high heat until the oil just starts tosmoke.Holdingbythepoint,carefullyplacethedumplingsintothehotoil.Frythemuntilthedumplingsaredeepgoldenbrownonthebottom.Reduce the heat to low. Very carefully add ¼ cup water to the pan.Cover immediately. Continue cooking for 2 to 3 minutes, until thedumplingsarecookedthrough.

ShrimpandScallopChalupas

SERVES4

1(16-ounce)canrefriedblackbeans

1(10-ounce)jarpreparedgreensalsa

½poundseascallops,cutinto½-inchpieces

¾poundmediumshrimp,peeled,splitinhalf

½yellowonion,verythinlysliced

3cupsNapacabbage,verythinlysliced

1tablespoonchilipowder

¼cupcanolaoil

4(6-inch)flourtortillas

¼cupgratedMontereyJackcheese

¼cupgratedquesofresco(anymildwhiteMexicancheesewill

workfine)

1cupPicodeGallo

1ripeavocado,sliced

CHALUPA is Spanish for “boat.” Serve these tortilla rafts, inspiredby

thefoodsofMexico’sinterior,foralightappetizerorbrunchdish.

The contrasting textures of this dishworkwellwith one another

and seem to be perfectly balanced.Youmaymake chalupaswith

crumbled firm tofu if you prefer. The boats aremade from flour

tortillas,whicharemorepliablethancorntortillasandholdevery

seafoodmorselintact.

Combinethebeansandgreensalsainasaucepanandcookovermedium-

lowheat,stirringoftenasyoucontinuetopreparetherecipe.Thebeanmixturewillthickenslightly.In a large bowl, combine the scallops, shrimp, onion, cabbage,

andchilipowder;settheseaside.Heatthecanolaoilovermedium-highheat in a medium skillet until almost smoking. Lightly pan-fry thetortillasoneata time,cookingbothsidesuntil the tortilla iscrispandgolden(seeNote).Keep the tortillaswarm ina200°F.ovenwhileyoucontinue.Heat a large sauté pan until very hot; then quickly sear the shrimpmixture until the shrimp are pink and turn opaque. The scallops willbecomeopaque,aswell.To assemble the chalupas, place one crisp tortilla on each plate.Spreadonequarterofthebeanmixtureovereachtortilla.Topthebeanswithonequarteroftheshrimpmixture.SprinkleononequarterofthecheesesandonequarterofthePicodeGallo,andfinishwithonequarteroftheavocadoslices.

NOTE:Tooven-fry the tortillas,preheat theoven to450°F.Brushbothsidesofthetortillalightlywithoilandbakeuntilitiscrispandgolden.


CARBOHYDRATE75G; TOTAL FAT35G; SATURATEDFAT6G; CHOLESTEROL180MG; SODIUM1,290MG; 37%

CALORIESFROMFAT

inevery ladleof soup.Walking intoakitchen filledwith thearomaofsimmering soup can comfort you even on the most stressful day. Noothertypeof foodseemstoevokenostalgicmemoriesandthesenseoffamilymore.Theessenceofsoupisfilledwithemotionalpower.There is a reason why time-honored soup is ever popular and

unchanginginitsappeal.Souphasalwaysbeenawarmandwelcomingsymbol of sustenance, one that invites communal dining and nurturesboth our appetite and our spirit. Did you ever wonder how manypressing issuesandvitalmatterswereresolved(ordisappeared)overabowlofcreamyandrobustsoup?ThereisanoldSpanishproverb,“Betweensoupandlove,thefirst is

better.”Soup is a friendly food that can be served as a first course or a

completenutritiousmeal.Howironicthatanage-oldfoodlendsitselftoour modern hectic lifestyle. Most of these soups can be prepared inunderanhourandyieldenoughtoserveforseveralmeals.Soupmaybefrozenandenjoyedoveraperiodofseveralmonths.Soupalsoprovidesagoodmediumforkitchenexperimentation. Ingeneral, souprecipesareforgivingandaddingapinchofonespiceorsomevegetabletrimmingsfrom another meal can sometimes give rise to a fabulous new souptraditionofyourown.

STOCKS VEGETABLE STOCK CHICKEN STOCK ASIAN STOCKMISO BROTH ROASTED THREE-ONION STOCK TERRA-COTTASTOCK AROMATICBROTH SOUPS CHILLED STRAWBERRYANDRHUBARB SOUP GAZPACHO CHILLEDGREEKEGGPLANT SOUPSWEET POTATO, CORN, AND KALE CHOWDER CREOLE RICE ANDBEANSOUP PANANGGREENPEASOUP WHITEBEANANDSWISSCHARDSOUP SPICYMUNG BEAN SOUP CHIPOTLE BLACK BEANSOUP ROASTEDCORNPOBLANOCHOWDER BUTTERNUTSQUASHBISQUE TRIPLE-MUSHROOMBISQUE CREAMYSPINACHBISQUECARROTGINGERSOUP COUNTRYVEGETABLESOUPWITHBARLEYAND OATS RED BEANS AND RICE FRENCH ONION SOUP FOREVERYONE HUNGARIAN SWEET ’N’ SOUR CABBAGE SOUP MISOVEGETABLECHOWDER THECHICKENSOUP SPICYCHICKENANDTORTILLA SOUP CHICKEN AND WILD RICE SOUP LENTIL,SAUSAGE,ANDRICESOUP BAHAMIANCONCHCHOWDER CHILISWEETPOTATOCHILI CHUNKYGARDENVEGETABLECHILI CHILIBLANCOWITHCHICKEN SOUPGARNISHES

MakingSoupfromScratch

Nowthatwe’vediscussedthevariousmethodsandphilosophyofnaturalfoodscooking,wewanttoapplythis informationtothekitchen.Soupsandstocksareagoodplacetostart;theyembodythesoulofthekitchen.Although soups have a richer flavor when made from homemade

stock,it’snotnecessary.Mostsoupscanbemadewithclean,purewaterasaliquidbase.Thereisalsoawealthofpackagedbroths,stockpastes,andnondairybeverages,suchasoat,soy,rice,andnutmilks,thatmaybeusedtomakesoups.Makingstockathomeissimple,yetitisclearlyatimecommitment.Vegetable and chicken stocks form the foundation of most soups.

Thereare,of course, severalvariationsof each.The terms stock,broth,andbouillon all describe the remaining liquidafter cookingvegetables,meats,poultry,orseafoodinaflavoredwater.Typically, thesolidsarestrainedoutanddiscarded,andtheflavoredwaterisusedasabaseforsoups. Broth is used interchangeably with the word bouillon, whichcomesfromtheFrenchwordbouillir,“toboil.”

HowtoMakeGreatStock

Always start with cold water. Clean filtered or bottled water ispreferable,butcold isamust.Coldwaterencouragestheflavorofvegetablesorbonestoinfusetheliquid,producingcomplexflavorsandrichcolor.Conversely,hotwatersealstheoutsideofthestockingredientsandresultsinamuchweakerbroth.Thestockorbrothshould be brought to a boil and then immediately lowered to asimmer of 185°E, which temperature becomes evident when thesurface of the liquid bubbles gently. Stock or broth must simmerslowly in order to produce a crystal-clear end result. If you cookoverhightemperatures,yourstockwillbecloudyandmurky.Neverusevegetablesthatareoldordistressed.It’sokayiftheyarepast their prime a bit; however, fresh seasonal vegetables at theirpeakproducethebestflavor.Herbsareaddedintwostages.Adddriedherbsatthebeginningof

the cooking process—the flavor of dried herbs expands andincreases in thestockorbroth.Add freshherbsduring the last15minutesofcooking—theessentialoilsoffreshherbsarefleetingandwillbedegradedbyextendedheating.Peppercornsmustbeaddedduringthelast15to20minutesortheywillbecomebitter.Whenaddedat theend,a spicy,peppery tastepermeatesandenhancesthestockorbroth.Vegetable stocks should be simmered for at least 1 hour. Poultryand beef stocks need at least 2½ to 3 hours to extract a strongflavor.Neverturnstockintoagarbagepotforallvegetabletrimmings.Youmay use a variety of vegetables for a basic vegetable stock;however,someguidelinesfollow.

Vegetable trimmings such as tomato ends, carrot peels,mushroomstems,scallions,anyherbfronds,gingerpeel,leeks,andfennelarealwayswelcome.Whenyouwanttocreatemorebodyinyourstock,addapeeleddicedpotato.Naturalpotatostarchactstoveryslightlythickentheliquid.Duetotheirstrongflavor,stayawayfrombroccoliandbroccolistems, cabbage, turnips, rutabagas, beets, asparagus (unlessyou’remakingasparagussoup),cauliflower,eggplant,parsnips(unless you’remaking chicken soup), and entire heads of oldgarlic.

Whenthestockiscooked,straintheliquidthroughacolanderor,ifyouwantaveryclearstock,throughcheeseclothoracoffeefilter.Pressoutalltheflavouredliquidwithaladleorthebackofaspoon.Youmay season thebrothwith sea salt or kosher salt andpepperafter it is strained.There isnotmuchyoucandowith thecookedvegetablesotherthancontributingthemtothecompostbin.Stock vegetables don’t need to be peeled, but should be roughlychoppedinalargedice.Whenmaking poultry and beef stocks, cover the bones with coldwater and bring to a simmer. After foamy suds appear on the

surface(this iscalledaraft),skimandsimmerat least30minutesbeforeaddingthevegetables.

TipfromtheTeam:Forlightbroths,sauces,andvinaigrettesblendtomatoends, cores, and scrapswithapinchof saltuntil smooth.Pour into a double coffee filter and let strain overnight in therefrigerator. The result is a crystal-clear full-flavored tomato“consommé.”

TheBasicsofMakingGreatSoup

Many of us remember our mothers simply throwing a variety ofingredients in a large pot and boiling it tomake soup.We’ve learned,though, that there is a more premeditative art involved. There areessentially two families of soup—thin broth soups containing lots ofgarnish and thick, hearty soups. Thick and hearty soups are typicallymade with beans, legumes, vegetables, or a combination of all three.Includedinthisfamilyarecreamsoupsenrichedwithcreamandbutteror thickenedwith a roux—a cookedmixture containing equal parts offlourandfat.Asahealthieralternative,weshowyounewwaystomakeheartythicksoupswithoutusingatraditionallyheavyroux.

ThickeningAgents

THEREwasatimewhen,inordertogetathickcreamysoup,youhad

tousearoux.Whilethismixtureoffatandflourcookedtogetheris

traditionalindishessuchasauthenticCajunstewsandgumbos,it

isquiteheavyandabitoutofstepwiththemoderndiet.Weprefer

tothickensoupswithpuréedcookedbeans,withlegumes,orwith

thestarchfromgrainssuchasshort-grainrice,couscous,orbulgur.

Other creative thickeners include roasted chunks of starchy

vegetables(likewintersquash)andrichliquids,suchasoatandsoy

milk.Puréednutmeats,suchascashews,sesameseed,orsunflower

seeds, are also very flavorful and offer additional nutritional

benefits.

Thin broth-based soups can be vegetarian or seafood-, beef-, orpoultry-based and contain noodles, grains, sliced vegetables, pieces ofchicken,tofu,orotherproteinsources.Many of our soups are made without dairy products. Some of our

creamychowdersaremadewithalternativestocow’smilk,suchassoy,oat, or rice milk, which makes soup velvety rich while providingnutritionalbenefits.Here are some basic soup-making steps to help you achieve a

consistentlyflavorfulbowlofsoup:Startwithasouppotlargeenoughtoholdalltheingredientswithplentyofbubblingroom.A5½-quartpotisgoodifyouwanttomake2quartsoffinishedsoup.Unless you are making a fat-free soup, most soups start by heating

sometypeoffatinthepot.Themostcommonfatsweuseareoliveoil,canolaoil,butter,oramixtureofbothoilandbutter.Thebasicfoundationformanysouprecipesisamirepoix—amixture

ofcarrots,celery,andonion.Sometimesjustabedofonionsorleeksisusedtostartasoup.Thismirepoixbedisnormallysautéedintheheatedfat to begin the soup-making process. Typically thyme, bay leaves,rosemary,orotheraromaticsareadded.Sautéingvegetablesanddriedaromaticherbsexpandsthenaturaltasteofthevegetablebaseandgetsthesoupofftoaflavorfulstart.Ifyouwanttocookasoupwithoutthefat,youmayusewater,broth,oroneofthenondairymilkbeverages,inwhichcase,alltheingredientscanbeaddedatonceinthebeginning.Somerecipescallforcaramelizedonions,andthesweetintenseflavor

thatcomesfromheavilybrownedvegetables.OurFrenchOnionSoupforEveryoneisagoodexampleofthistypeofrecipe.Once your soup foundation is formed, the beans, legumes, or other

vegetablesareaddedtothesimmeringliquid.Dependingonthevarietyofsoup,astarch—suchaspastaorriceoranothergrain—isalsoaddedlaterinthecookingprocess.

If you are making a soup such as minestrone with lots of chunkytextures,thesoftervegetablesareaddedclosertotheendofthecookingprocesstoretainthecharacterofthevegetable.Alwaysseasonsoupwithsaltandpepperattheend,whenthesoupiscooked. Youmay also choose to add certain condiments at this point,such asmiso, tamari, lemon juice, ume plum vinegar, rice vinegar, orhotsauce.

Driedvs.CannedBeans

HERE’S a commonquestion: “Shoulddriedor cannedbeansbeused

formakingsoup?”Thereareclearlymeritstocookingasoupfrom

scratch using dried beans. There is amore earthy flavor in dried

beans—provided they have not been stored for a very long time.

Newlydriedbeanshaveasheenor shinygloss to theskin,and it

remains intact,notpeeledandcracked.Oldbeans looksomewhat

wrinkledanddusty.Cookingwithdrybeansor legumesalsoadds

theirnaturalthickeningstarchtothesoup.

Using dried beans is, however, a time-consuming task (but see

“PreparingDriedBeansinaHurry”).Mostbeansneedtobesoaked

overnight,coveredinplentyofwater,whichshortensthecooking

time.Ifyouhavetheluxuryoftimeonyourside,thenbyallmeans

usedriedbeans.

VegetableStock

MAKES2QUARTS

1largeonion,chopped

2largecarrots,chopped

3stalkscelery,chopped

1bunchscallions,chopped,or1largeleek,choppedand

washed

1mediumtomato,chopped

1pintmushrooms,chopped

1largepotato,peeledandchopped

3clovesgarlic

½bunchparsley

4sprigsfreshthyme,whole

3bayleaves

2½quartscoldwater

1teaspoonwhiteorblackpeppercorns

Salttotaste

THISisanall-purposebasicvegetablestockthatmaybeusedinplace

ofwaterforallsauces,soups,andstews.Thestockmustsimmerat

agentleandconstant185°F.,whichwillgiveyouaperfectlyclear

stockthatwillbelightgolden.Althoughthisstockmaybeusedin

somanyways,itstandsfirmonitsown,andasimplebowlofstock

withcookednoodlesorricecanbeamemorablemeal.

P lacetheonion,carrots,celery,scallions,tomato,mushrooms,potato,garlic,parsley,thyme,andbayleavesinalargestockpotorsaucepotandcoverwiththecold,cleanwater.Bringthewatertoaboil,

immediately lower to a simmer, and cook slowly for 45 minutes,uncovered. Add the peppercorns and simmer for 15 minutes longer.Strainthecookedvegetables,andseasonwithsalt.

PER 1-CUP SERVING: CALORIES 30; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;


FROMFAT

W

ChickenStock

MAKES2QUARTS

2poundswholechicken,or2poundschickennecksandbacks

3quartscoldwater

1mediumonion,chopped



1bunchscallions,chopped,or1largeleek,choppedand

washed

6sprigsparsley

4sprigsfreshthyme

3bayleaves

1teaspoonwhiteorblackpeppercorns

Salttotaste

THISstockishighlynutritious,comfortingtothesoul,andpractical

forourhealth. Ifyouare justmakingstock,usebacksandnecks,

since theyoffergood flavorandare inexpensive.Stockcaneasily

befrozeninsmallcontainers,heavy-dutyplasticbags,or icecube

traysforthosetimeswhenyouneedonlyasmallamount.

ash the chickenorbones in a largebowlverywellunder coldrunningwater for a fewminutes, until clean. If using awhole

chicken, also clean the insidewellunder runningwater.Remove largefatdepositsanddiscardthem.

Place the chicken or chicken bones in a large stockpot or sauce pot(5½-quart capacity) with the cold, clean water and bring to a boil.Immediately lower the heat and continue to simmer, uncovered. Afoamylayerwillformonthesurface,whichshouldbeskimmedoffthesurfaceofthestockafter30minutes.Addtheonion,carrots,celery,andscallions,andsimmerforanotherhour;thenaddtheparsley,thyme,bayleaves,andpeppercorns.Simmerslowlyforanadditional2hours.Cool the stock, and then remove the bones and vegetables. Seasonwith the salt. Youmay skim the collected fat off the surface after thesouphascooledabit;however,youmightfinditeasiertofirstcoolthestock at room temperature for 2 hours, then refrigerate for at least 3hourstoremovethehardenedfat.

PER1-CUPSERVING:CALORIES70;CALORIESFROMFAT15;CALORIESFROMSATURATEDFAT0;PROTEIN11G;


CALORIESFROMFAT

RecipeBonus If youuseawhole chicken for this recipe, the cookedmeatmaybeusedforasalad(SonomaChickenSalad),aquesadilla (Triple-Pepper,Onion, andCheeseQuesadillawithChicken),orasoup(TheChickenSoup).

Any of these stock variations may be made with either vegetable orchicken stock as the base. You may also juice up and improve anycanned or jarred stock bases with these recipes. Water may be used;however,youwillhavebetterflavorifyouuseastock.

I

AsianStock

MAKES1QUART

1quartvegetableorchickenstock

1(3-inch)piecefreshginger,unpeeled,slicedinto¼-inch-thick

rounds

2clovesgarlic,smashedslightly

3staranisebuds

¼cuptamariorsoysauce

⅛cupricevinegar


2smalldriedchilipeppers(optional)

THISAsian-inspiredstockmaybeusedforanysouporsauceneeding

aChineseorJapaneseflavor.It’swonderfulservedhotwithcooked

Udon noodles or leftover vegetables, chicken, or seafood. Try it

withtinydicedpiecesoftofu,mincedscallions,andbeansprouts.

Highly aromatic, star anise buds are native to a species of

evergreentreethatgrowsinsoutheasternChina.

n a large sauce pot, simmer the stock, ginger, garlic, anise buds,tamari, rice vinegar, sesame oil, and chili peppers, if using, for 35

minutes,uncovered,andstrainthestockbeforeusing.



FROMFAT

B

MisoBroth

MAKES1QUART

1quartvegetablestock

2(4-inch)piecesdriedkombu(see“WholeFoodsGlossary”)

1(1-inch)piecefreshginger,unpeeled,slicedinto¼-inch-thick

slices

⅛cupwhiteorredmiso

MISO is a traditional Japanese seasoning.Remember this important

culinary rulewhenaddingmiso toa recipe:Alwaysadd it last to

preserveitsflavorandnutrients.Thestockshouldbesimmeredand

misoaddedafteryouturnofftheheat.Youshouldtrybothsweet

white barley miso and hearty red dark miso in your broth and

decidewhichyoulikebest.

ringthevegetablestocktoaboilwiththekombuandgingerinalargesaucepot.Lowertoasimmerfor10minutes,removethepot

fromtheheat,andaddthemiso.



CALORIESFROMFAT

RoastedThree-OnionStock

MAKES2QUARTS

1tablespoonoliveoil

2mediumonions,choppedintolargepieces

1largeleek,cutinto½-inch-thickslicesandwashed

4shallots,peeledandslicedinhalf

1headgarlic,unpeeled,slicedinhalf

2carrots,cutinto½-inch-thickslices

1largetomato,cutintolargechunks

2½quartscoldwater

3sprigsfreshrosemary

3sprigsfreshthyme

3bayleaves

1teaspoonblackpeppercorns


THIS is an intensely flavored stock that derives much of its gusto

fromcaramelizingthenaturalsugarinthevegetablesandinfusing

thestockwithsweetnessanddepth.Itisgreatasabaseforhearty

dishes like onion or bean soups. Use this stock when you are

looking for bold results and a rich mahogany color. For a

vegetarianbroth, it’srather…beefy.Trythissoupwithhomemade

spaetzleandsnippedchives.

Preheattheovento400°F.Inamediumbowl,combinetheoliveoilwith

the onions, leek, shallots, garlic, carrots, and tomato and thenspread them out on a cookie sheet. Roast the vegetables in thecenteroftheovenforabout1hour,turningevery15minutes,until

wellbrowned.Transfertheroastedvegetablestoalargesaucepotandcoverwiththecold water. Bring the water to a boil, lower to a simmer, and cookslowly,uncovered,for30minutes.Addtherosemary,thyme,bayleaves,andpeppercorns;simmerforanadditional20minutes.Seasonwiththetamari.

PER 1-CUP SERVING: CALORIES 35; CALORIES FROM fat 10; CALORIES FROM SATURATED FAT 0; PROTEIN 1 G;


FROMFAT

Terra-CottaStock

MAKES2QUARTS

2teaspoonscanolaoil

1largeredonion,chopped

1largeredpepper,seededandchopped

1mediumpoblanochili,seededandchopped

3clovesgarlic,peeledandsmashed

2smalldriedchilipeppers

1teaspooncumin

1tablespoonsweetpaprika

2teaspoonsdriedoregano

1(14-ounce)canchoppedtomatoes

2quartscoldwater

8sprigsfreshcilantro

Salttotaste

WITH intense flavor from cumin, chilies, tomato, and cilantro, this

crimsonstockenhancesMexicanandLatindishes.Weusethisstock

toaddextraflavorpowertoTex-Mexcuisine.DressupthisTerra-

CottaStockwithcrushedtortillachips,dicedavocado,andminced

fresh cilantro for a rich and satisfyingmeal. It’s also exceptional

servedovercookedquinoa.Youmayuseanystrengthofdriedhot

chili;ourfavoriteisthechipotle,whichisasmokeddriedjalapeño.

Theunsweetenedcocoaaddsanunderlyingresonancethattiesthe

Hflavorstogetherwithoutbeingperceivedaschocolaty.

eatthecanolaoilovermediumheatinalargesaucepot;sautétheonion, red pepper, poblano chili, garlic, chili peppers, cumin,

paprika, and oregano for 2 minutes, stirring frequently. Add thetomatoesandcoldwater.Bring thestock toaboil, lower toasimmer,and cook uncovered for 45minutes. Add the cilantro and continue tocook for 15 minutes longer. Strain the broth and season with salt totaste.



FROMFAT

C

AromaticBroth

MAKES2QUARTS

1mediumonion,sliced

1sweetpotato,peeledandchopped



⅛cupmincedfreshginger(2-inchpiece)


3stalkslemongrass,whitepartonly,minced

½bunchparsley

2½quartscoldwaterorvegetablestock


Juiceof1lemon

WITHthecombinationofgarlic,ginger, lemongrass,redchiliflakes,

and lemon, thissoup isagreat thermoscompanionwhenyouare

onthegobutnotfeelingquiteright.Mostimportant—it’sdelicious!

ombine theonion, potato, tomato, garlic, ginger, red chili flakes,lemongrass, andparsleywith the coldwater andbring to a boil.

Lowertoasimmerandcookuncoveredfor1hour.Strainthevegetablesandseasonthebrothwiththetamariandlemonjuice.



FROMFAT

P

ChilledStrawberryandRhubarbSoup

SERVES6TO8

1½quartscranberryorapplejuice(oruseamixtureofboth)

16ouncesstrawberries,sliced

8ouncesslicedrhubarb

1cuplightlypackedlightbrownsugar

2cinnamonsticks

¼cupraisinsorcurrants(optional)

⅛cuparrowrootorcornstarchdissolvedin¼cupwaterorjuice

THERE is nothing quite like the intense scent of a ripe strawberry.

Rhubarbmakesanaturaltartpairingforthissoup.Simmeredwith

cinnamon sticks, the result is intoxicating. If youmake this soup

during rhubarb season,which is fleeting, surely use fresh. If not,

frozenrhubarbisagoodalternative.Wehighlyrecommendusinga

cranberryjuicethatisnotoversweetened,toallowthenaturalfruit

flavorstoemerge.

lace the juice, strawberries, rhubarb, sugar, cinnamon sticks, andraisins,ifusing,inalargesaucepot,andbringtoaboil.Lowertoa

simmerandcookuncoveredfor20minutes.Addthearrowrootmixtureandcookfor2minutes,untilthesoupthickens.Thissoupmaybeeatenwarmifyoucan’twait;however,whencooled,itbecomesdreamyandirresistible.



FROMFAT

Gazpacho

SERVES8TO10

1largeonion,roughlychopped

1½poundstomatoes,seededandroughlychopped,or1(28-

ounce)candicedtomatoes,undrained

2largecucumbers,peeled,seeded,androughlychopped(about

2cups)

1mediumredpepper,seededandroughlychopped(about1½

cups)

1½cuproughlychoppedfreshcilantro

¼cupextra-virginoliveoil

1½cupstomatopuree

1cuptomatojuice

1tablespoonlemonjuice

Saltandfreshlygroundwhitepeppertotaste

⅛cupbalsamicvinegar

Atimelessandclassicchilledsoupthatmarriesredjuicytomatoes,

cucumbers,gardenherbs,andspices.Thissoupismuchbetterthe

second day, when the vegetable juices meld. Try drizzling some

extra-virginoliveoilover the topandservingwitha loafofolive

bread.

lace half the onion, tomatoes, cucumbers, pepper, and cilantro in thebowl of a food processor fitted with a metal blade; pulse to chop

Pcoarsely.Removethechoppedvegetablesandsetaside.Repeatwiththe

secondhalfofthesevegetables.Combinethevegetableswiththeoliveoil,tomatopuree,tomato

juice,lemonjuice,andsaltandpepperinalargecontainer.Blendinthebalsamic vinegar. Refrigerate for at least 4 hours, but preferablyovernight.



FROMFAT

H

ChilledGreekEggplantSoup

SERVES6TO8

¼cupoliveoil

1largeeggplant,peeledandcutinto1-inchcubes

1largegreenpepper,seededandchopped


¾cupcoldwater

6sprigsfreshmint,minced

1quartplainyogurt

3tablespoonsmincedfreshchives

THIS isa refreshingsoup thatwillappeal toyoueven ifyou’renot

crazy about eggplant.Mint and yogurt are great complements to

cookedeggplant.Foranunusualtouch,addabitofwarmbasmati

ricetothesoupasagarnish.Thewarmricecombinedwithchilled

soupisawelcometreat.

eat the olive oil in a pot over medium heat; add the eggplant,pepper, andgarlic, and stir to coat thevegetableswellwithoil.

Coverandsimmerfor2minutes.Addthecoldwater.Coverandsimmerfor15minutes.Cool the cooked vegetables and add themint and yogurt. Puree the

mixtureinablender.Ifyoupreferathinnersoup,add½cupmilkorsoymilk. Chill the soup for at least 4 hours, but preferably overnight.Sprinkleeachservingofcoldsoupwithchives.



FROMFAT

SweetPotato,Corn,andKaleChowder

SERVES6TO8


2mediumcarrots,chopped

1mediumredonion,chopped

1stalkcelery,chopped


1largesweetpotato,peeledandchopped

1sprigfreshthyme,minced

¾teaspoonturmeric


5cupscoldwaterorvegetablestock

1cupfreshorfrozencornkernels

3cupschoppedkaleleaves,heavystemsremovedandwashed


Cayennepeppertotaste

1tablespooncornstarch

½cupchoppedparsley

½cupcashewpieces(optional)

THEvelvetyconsistencyofthissoupcontrastswellwiththecrinkly

texture of chopped kale. Kale is a powerful member of the

cruciferous vegetable family (see “Cruciferous Vegetables”). The

I

additionofpuréedcashewsaddsasultrycreaminessandtheadded

benefitsofmonounsaturatednutoils.

na largepot,heatthecanolaoilovermedium-highheat.Sautéthecarrots, onion, celery,pepper, and sweetpotato for3minutes.Add

the thyme and turmeric; combine well with the vegetables. Add thetomatoandcoldwaterandsimmerfor20minutes.Addthecorn,kale,salt and white pepper, and simmer for 5 minutes. Season with thecayennepepper.Combinethecornstarchwith2teaspoonscoldwater(butseecashewoptionbelow).Withthesoupsimmering,stirinthecornstarchmixture,continue tostir,andsimmer for3minutes.Remove fromtheheatandstirintheparsley.Ifusingcashews,useablenderorfoodprocessortoblendthecashews,cornstarch, and ¾ cup of soup broth. Return this mixture to thesimmering soup and continue to simmer soup, stirring often for 3minutes.

PER 1-CUP SERVING: CALORIES 70; CALORIES FROMFAT IS; CALORIES FROMSATURATED FAT 0; PROTEIN 2G;


FROMFAT

CreoleRiceandBeanSoup

SERVES6TO8


2largecarrots,diced

1mediumonion,diced

2stalkscelery,diced

1smallgreenpepper,seededanddiced

1smallredpepper,seededanddiced

2teaspoonsdriedthyme

1(28-ounce)cantomatopuree

1(28-ounce)canwholetomatoeswiththeirjuice


1(15-ounce)cancoconutmilk

¼cupbrownrice

1(15-ounce)canredkidneybeans,drainedandrinsed

3cupschoppedandwashedkale

1(10-ounce)packagefrozenpeas

3to4sprigsfreshthyme

½bunchparsley,chopped


EVENinsteamySouthFlorida,thissoupispopularyear-round.Many

peoplefromtheCaribbeanmaketheirhomeinMiami,wherethis

soupprovidesaninexpensiveandnutritiousmeal.Thecombination

Hofscallionsandfreshthymecanbefoundinmanyislanddishes.

eat the canola oil in a large pot over medium heat; sauté thecarrots, onion, celery, peppers, and dried thyme for 5 minutes,

untilthevegetablesarecrisp-tender.Addthetomatopuree,wholetomatoes,coldwater,andcoconutmilktothepot;simmerfor5minutes.Breakthetomatoesapartwithaspoonandaddtherice.Simmeruncoveredfor45to50minutes,untilthericeistender.Addthekidneybeans,kale,peas, and fresh thyme; simmer for10minutes.Addtheparsley;seasonwiththesaltandpepper.


CARBOHYDRATE 16 G; TOTAL FAT 3.5 g; SATURATED FAT 2 G; CHOLESTEROL 0 MG; SODIUM 120 MG; 27%

CALORIESFROMFAT

PanangGreenPeaSoup

SERVES6TO8

6cupscoldwater

½cupbasmatirice

4teaspoonsgreenThaicurrypaste

6clovesgarlic,minced(1tablespoon)


1stalklemongrass,whitepartonly,minced

1tablespoonlimejuice

½cupcoconutmilk

1poundfrozenpeas

⅛cupchoppedfreshbasilleaves

⅛cuptamari

¼cupchoppedfreshcilantro

⅛cupchoppedfreshmint

⅛cupfishsauce(optional)

THIS green pea soup is an enticing change of pace from themany

souprecipesmadewithdriedsplitpeas.Ginger,garlic,lemongrass,

and curry paste excite your mouth and perfectly fit the vibrant

greencolorofthissoup.Itisalsogreatservedchilled.Trythisover

slicedgrilledtofu,aswell.

lace the cold water, rice, Thai curry paste, garlic, ginger, lemongrass,andlimejuiceintoasouppot.Bringtheliquidtoaboilandlowertoa

Psimmer.Cookuncoveredfor30minutes.Addthecoconutmilkandpeas;

simmerfor5minutes.Addthebasil,tamari,cilantro,mint,andfishsauce, if using; puree the soup in a food processor or with ahandheldimmersionblenderuntilsmoothandcreamy.



CALORIESFROMFAT

WhiteBeanandSwissChardSoup

SERVES6TO8

1tablespoonoliveoil




½largegreenpepper,chopped


⅛cupdriedItalianherbs

1(14.5-ounce)candicedtomatoesinjuice


¾cupdriedwhitecannellinibeans,rinsed

¼cupbasmatirice

3cupswashedandchoppedSwisschardleaves,heavystems

removed


ATuscan-inspiredsoupwiththebutterytextureofcannellinibeans

—also known as white kidney beans. Swiss chard is part of the

cruciferousvegetablefamilyandisatreasuretroveofbeta-carotene

andvitaminC.Chard,sometimescalledrhubarbchard,isarelative

ofthebeet—themysteryofwhyit’scalledSwisschardmaynever

besolved.

Heattheoliveoilinasouppotovermedium-highheat.Sautétheonion,

celery,peppers,andgarlicuntiltheonionistranslucent.AddtheItalianherbsandtomatoestothearomatics;continuetocookfor1minute,stirringoften.Addthecoldwaterandbeans.Bringthe

souptoaboil;reducetheheattoasimmer.Simmerthesoupforabout45minutes,oruntilthebeansaretender.Stirinthericeandchard.Continuesimmeringthesoupforabout15minutes,untilthericeiscooked.Seasonwiththesaltandpepper.



FROMFAT

SpicyMungBeanSoup

SERVES6TO8

1cupdriedmungbeans,washedandrinsed


½teaspoonturmeric

1teaspooncumin

½teaspooncurrypowder

1teaspoongarammasala

4teaspoonscanolaoil

1mediumredonion,thinlysliced

3clovesgarlic,minced(1½teaspoons)

2largetomatoes,chopped


1smallserranopepper,verythinlysliced

1cupcoconutmilk


Salttotaste

Juiceof1lemon

COMMONLY used in Indian cooking, mung beans are small orange-

fleshed beanswith a green, yellow, or black outer covering. This

soupbringsoutthemellowflavorofthemungbean,whichseems

to partner well with chilies. Garam masala is a spice mixture—

Indian households make their own secret blends. (Our recipe.)

P

Garam means “hot” and masala simply means “spice.” The

combinationisintenselyaromaticandspicy.

lacethemungbeansinapotwiththecoldwater.Simmeruntilthebeansaretender,about40minutes.Combinetheturmeric,cumin,

currypowder,andgarammasala,andsetthemaside.Ina largepot,heat thecanolaoilovermedium-highheat.Sauté theonionuntilitisgoldenbrown.Reducetheheattomedium-low,addthegarlic,tomatoes,andginger,andsautéfor1minute.Addthecombinedspicesandslicedserranopepper;sautéfor1minute.Addthebeansandtheir liquidto thepotwiththevegetablesandspices.Addthecoconutmilk.Simmerthesoupuncoveredfor15minutesoverlowheat.Stirinthecilantro.Seasonthesoupwiththesaltandlemonjuice.

PEP1-CUPSERVING:CALORIES130;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT25;PROTEIN3G;


FROMFAT

ChipotleBlackBeanSoup

SERVES6TO8

⅛cupoliveoil

2cupschoppedredonion

1mediumredpepper,seededandchopped

1mediumgreenpepper,seededandchopped


1tablespoondriedoregano,or3tablespoonsfresh

1tablespooncumin

3choppedcannedchipotlechillies

⅛cupadobosaucefromcannedchipotlepeppers

12cupscoldwater

1bayleaf

2cupsdriedblackbeans,rinsed

1tablespoonunsweetenedcocoapowder

¾cuporangejuice


6scallions,thinlysliced

Salttotaste

THE smoky, spicy almost chocolate-like flavor of this soup comes

from chipotle chilies, an ingredient that is very popular in the

Southwest. Chipotle chilies, which are smoked jalapeños, can be

founddried, pickled, or canned in thick adobo sauce.This recipe

H

callsforunsweetenedcocoa,whichaddsawarmthtothecomplex

flavorofthissoup.Enjoyitwithcornbreadtobufferthechilies.

eat the olive oil in a large pot overmedium-highheat.Add theredonion,peppers,andgarlic;sautéuntiltheonionistranslucent.

Reduce theheat tomedium-low,andadd theoregano,cumin,chipotlechilies, and adobo sauce; sauté for 1minute.Add the coldwater, bayleaf, andbeans. Bring the soup to a boil; then lower to a simmer andcookuncoveredfor1hour,untilthebeansaretender.Stir in the cocoa powder, orange juice, cilantro, scallions, and salt;continuetosimmerfor5minutes.



FROMFAT

RoastedCornPoblanoChowder

SERVES6TO8

2tablespoonsbutter




¼cupplus1tablespoonunbleachedall-purposeflour

6cupsvegetablestock

2cupsmilk,or1cupmilkand1cupheavycream

1½poundsnewpotatoes,unpeeledanddiced

3mediumpoblanochilies,roasted,peeled,seeded,andfinely

diced(seeIntroduction)

1(16-ounce)packagefrozencorn

½cupchoppedjarredroastedredpeppers

Salttotaste


IT’Salittlebitof“highnoon”inabowl.Cornhasbeenaroundsince

3400 B.C., adding sweetness and flavor to hundreds of dishes

throughout our culture, which probably accounts for Americans

eatingabouttwenty-fivepoundsofitperpersoneachyear.Poblano

chilies are ancho peppers that are still green and have not been

dried, and they range frommild to hot. They usuallymake their

appearance as stuffed chiles rellenos; however, we happily add

Ithemtothisheartysoup.

nalargepot,meltthebutterovermedium-highheat.Addthegarlic,celery, and onion. Cook until the onion is translucent, about 5

minutes.Reducetheheattolow;stirintheflourtomakearoux.Cookoverlowheat,stirringoften,for5minutes,beingcarefulnottolettheflourscorch.Turntheheattohighandslowlywhiskinthestock,stirringconstantlytopreventlumps.Addthemilk.Bringthesouptoarollingsimmerandthensimmerfor5minutes, stirring often. Add the potatoes, poblano chilies, corn, androastedredpeppers.Simmeruncoveredfor30minutes.Addthesaltandcayennepepper.


CARBOHYDRATE 22 G; TOTAL FAT 2.5 G; SATURATED FAT 1.5 G; CHOLESTEROL 5 MG; SODIUM 70 MG; 19%

CALORIESFROMFAT

H

ButternutSquashBisque

SERVES8TO10

1tablespoonoliveoilorbutter

2to3poundsbutternutsquash,peeledanddicedinto1-inch

chunks




2quartsvegetablestockorcoldwater

⅛cupgratedorangezest

1bunchparsley,chopped

Pinchofgroundnutmeg


IT seemsbutternut squash and carrotsmake a great couple: sweet

soul-satisfyingvegetables thatcompetewithoneanother forbeta-

carotene content and a sweet, earthy flavor. Appetite-fulfilling

withoutlotsofcalories,butternutsquashmakesacreamysoupthat

is comforting to eat. Try making croutons with cinnamon raisin

breadforauniquegarnish.

eattheoliveoilorbutterovermediumheatinalargesaucepot.Sauté the squash, carrots, onion, andginger for3minutes,until

theyarelightlybrowned.Addthestockandorangezest,andbringtoaboil.Lowertoasimmerandcookuncoveredfor35to40minutes,untilthevegetablesaretender.Addtheparsley,nutmeg,andsaltandpepper.

Puree the soup with a handheld immersion blender or in a foodprocessoruntilsmoothandcreamy.



FROMFAT

RecipeBonus Winter squash is more fibrous and sweet than summer squash andcontains an inner cavity with large seeds that can be washed, dried, salted, and thenroastedfor10minutesina350°F.ovenuntilgoldenbrown.

Triple-MushroomBisque

SERVES6TO8

2tablespoonsbutter

1tablespoonoliveoil

1largeleek,thinlyslicedandwashed

1largeshallot,minced

8ouncesbuttonmushrooms,sliced

4ouncesshiitakemushrooms,stemmedandsliced

6ouncesportobellomushrooms,stemmedanddiced(3small

ones)

¼cupunbleachedall-purposeflour

3cupsvegetableorchickenstock

1cupcream

6sprigsfreshthymeortarragon

¼teaspoongroundnutmeg

¼cupdrysherry

Juiceof1lemon


THISmushroomsoupisearthy,dark,andrichwiththemeatyflavor

ofportobellomushrooms,softenedbytheperfumeoftarragonand

nuttyaftertasteofdrysherry.Foranextraintenseflavorboost,add

three or four chopped dried black mushrooms, which add a

contrasting texture to this liquidvelvet.Try servingwith spaetzle

Horcroutons.

eatthebutterandoliveoilinalargesaucepotovermediumheat.Sautétheleekandshallotfor3minutes,until theyaresoftened.

Add themushrooms, and sauté for anotherminute.Add the flour andincorporateitintothevegetables;cookforanotherminute.Addthestockandstir inwellwithaspoon.Bringthesouptoaboilandcontinuetostiruntil themixturethickens.Lowertoasimmerandcook uncovered for 20 minutes. Add the cream, thyme, and nutmeg;simmer for 10 minutes more. Add the sherry and lemon juice, andseasonwiththesaltandpepper.



CALORIESFROMFAT

M

CreamySpinachBisque

SERVES8TO10

4tablespoonsbutter

2mediumredonions,chopped

2largeleeks,slicedandwashed


4cupsvegetableorchickenstock(seeNote)

1(16-ounce)packagefrozenchoppedspinach,thawed,

squeezedofexcesswater

3cupsmilk

1pintheavycreamorhalfandhalf


1teaspoongroundnutmeg

OURBostonchefsofferusthispotentsoupsovelvetyandrich,ithas

ardentNewEnglanderssnubbingtheirtastebudsatclamchowder.

Thissoupmayalsobeusedasasauceforvegetablesaugratinand

casseroledishes.Tryservingwithspaetzle.

elt the butter in a large sauce pot overmediumheat. Add theonions and leeks, and sauté them until they’re soft, about 2

minutes.Addtheflourandcookfor2minutestoformaroux.Addthestock. Cook and stir constantly until the mixture is smooth andthickened,about5minutes.Addthespinach,milk,andcream;bringthesoup to a simmer. Cook uncovered for 30 minutes. Add the salt andpepperandnutmeg,andcookforanadditional5minutes.

NOTE:Thissoupcouldbevegetarianifmadewithvegetablebroth.

PER1-CUPSERVING:CALORIES220;CALORIESFROMFAT160;CALORIESFROMSATURATEDFAT100;PROTEIN5

G;CARBOHYDRATE11G;TOTALFAT18G;SATURATEDFAT11G;CHOLESTEROL60MG;SODIUM370MG;73%

CALORIESFROMFAT

H

CarrotGingerSoup

SERVES6TO8


4mediumonions,sliced

1(3-inch)piecefreshginger

6cupsvegetablestock

8largecarrots,roughlycutinevenlysizedpieces

2teaspoonssalt

¼teaspoonfreshlygroundwhitepepper

SUCH a stellar taste performance comes as somewhat of a surprise

from such a shy and humble root vegetable. The sweet, mellow

flavorofcarrotspairswellwiththepepperybiteofginger in this

puree.Servethissimplesoupeitherhotorcold.

eatthecanolaoilinalargesaucepotoverlowheat,andsautétheonions until they are translucent. Cut the peeled ginger into 1-

inchslicesandthenroughlychop.Addthechoppedgingertotheonions,andsautéforanadditional2minutes.Increaseheat.Addthestockandcarrots. Simmerovermediumheatuntil the carrots are tender. Seasonwiththesaltandpepper.Puree.



CALORIESFROMFAT

Variation:Reducethevegetablestockbyhalfandreplacetheremaininghalfwithorangejuice,applejuice,gingerale,orsparklingcider.

CountryVegetableSoupwithBarleyandOats

SERVES6TO8

5driedshiitakemushrooms

1½cupsdriedblack-eyedpeas

½cupbarley


3mediumcarrots,diced

1largeonion,diced

2stalkscelery,diced

½cupchoppedgreenpepper

2cupsbroccoliflorets

2cupscauliflowerflorets


1tablespoonsalt

2½teaspoonsdriedthyme(or2tablespoonsfreshthyme)

6cupscoldwater

5cupstomatojuice

2bayleaves

1largeyellowsquash,diced

1largezucchini,diced

1poundbuttonmushrooms,sliced

½cuprolledwholeoats

½cupchoppedparsley

I

THIS is likehaving your breakfast cereal, lunch, anddinner in one

dreamy bowl. The comforting consistency of oats pairswell with

nuttybarleyandmildblack-eyedpeas.Abackgroundofvegetable

nuggets and smoky dried black mushrooms provides unusual

texture.Everytastyspoonfulfeelslikeathree-ringvegetablecircus.

Thissoupthickensasitsits.

nasmallsaucepan,coverthedriedshiitakeswith1cupwarmwater.Bringtoaboil.Immediatelyremovefromtheheatandallowtosoak

for20minutes.Removethestemsandchop.Meanwhile, place the black-eyed peas in a large pot. Add water tocoverandbringtoaboil.Cookatarollingboilfor5minutes.Turnofftheheat,andaddthebarley.Letthemixturesitfor30minutes.Whilethebeansaresitting,heatthecanolaoilovermediumheatinalarge sauté pan. Add the carrots, onion, celery, pepper, broccoli,cauliflower,andgarlic.Seasonwiththesaltandthyme.Sauté for 5minutes, or until the onion is translucent. Add the coldwater to thepotwith thebeans andbarley.Add the tomato juice andbayleaves.Returntoaboil.Seasonwithadditionalsalt,ifnecessary.Add the squash, zucchini, button and shiitakemushrooms, andoats.Simmerforabout10minutes,oruntilthevegetablesarefirm-tenderandthe soup is creamy. Stir in the parsley. Remove the bay leaves beforeserving.



FROMFAT

RedBeansandRice

SERVES4TO8

1tablespoonoliveoil

½poundcookedandouillesausage,diced

1mediumyellowonion,diced

2stalkscelery,diced

1largegreenpepper,seededanddiced


1teaspoondriedthyme(or1tablespoonfreshthyme)

1teaspoondriedbasil

1teaspoondriedoregano

1teaspoonsweetpaprika

1bayleaf

8cupschickenstockorcoldwater

2cupstomatojuice

1cupsmalldriedredbeans

½cupbasmatirice

2sprigsfreshthyme


THIStraditionalheartychowdermaybemadevegetarian,ifyoulike,

byleavingouttheandouillesausage.Andouilleisaspicy,smoked

sausage traditional in Cajun cooking and normally used in

jambalaya and gumbo. It is available both cooked and raw—you

H

willneedthecookedversionforthisrecipe.Thissoupisamealin

itself, andmany cooks inNewOrleans swear it brings good luck

wheneaten.Tryitoutonyourfamilyandseeifitbringsyougood

tidings. The fresh thyme stirred in toward the end adds extra

aromaticnuancestothesoup.

eat the olive oil over medium-high heat, add the andouillesausage,andsautéfor1minute.Stirintheonion,celery,pepper,

andgarlic,andsautéuntilthevegetablesaretender.Reducetheheattolow, and stir ii thedried thyme,basil, oregano, paprika, andbay leaf;cookfor3minutes,stirringoften.Add the stock, tomato juice, and red beans. Bring the chowder to aboil,lowertoasimmer,andcookuncoveredforabout45minutes,untilthebeansaretenderbuthavenotlosttheirshape.Stir intherice,addfreshthymesprigs,andcontinuetosimmerfor15minutes,untilthericeiscooked.Seasonwiththesaltandpepper.

PER1-CUPSERVING:CALORIES130;CALORIESFROMFAT50;CALORIESFROMSATURATEDFATIS;PROTEIN5G;


CALORIESFROMFAT

FrenchOnionSoupforEveryone

SERVES6TO8

⅛cupoliveoil

3largeonions,thinlysliced

1largeportobellomushroomcap,thinlysliced


1teaspoondriedthyme,or1tablespoonfresh

¼cuptomatopaste

1cupdryredwine

4cupsvegetablestock


¼cupdarkmisodissolvedin1cupwarmwaterorvegetable

stock

1tablespoonnutritionalyeast


THERE is nothingmore fragrant than caramelized onions, especially

whentheyarebubblingawaywithredwineandherbs.Itskitchen

aromatherapy for the whole family. Miso is a pungent soy-based

condimentthataddsacomplexdepthofflavorandcharactertothis

versionofaclassicFrenchsoup.Miso isagoodsourceofprotein

and digestive enzymes.Miso is always added last in the cooking

processtoactivatethebeneficialenzymesandreleasetheirhealthy

elements. Nutritional yeast has a pleasant smoky flavor and is

H

about 50 percent protein. It also contains all the essential amino

acids.

eattheoliveoilinalargesaucepotovermediumheat,andsautéthe onions for at least 3 minutes before stirring. The onions

should start to brown before you move them around with a spoon.Continuetocooktheonions,stirringonlyoccasionally inorder for thenaturalsugar tobrown.Cookfor20minutes,until theonionsarewellbrowned.Addthemushroom,garlic,thyme,andtomatopaste.Continuetocookfor5minutes,untilthetomatopasteturnsgoldenbrown.Addthewine,andscrapethepanbottom,removingallthebrownbitsthatarestickingtoit.Thisiscalleddeglazing.Reducethewineasyousimmer for another 2 minutes. Add the stock, tamari, dissolvedmiso,and nutritional yeast. Continue to simmer uncovered for 10 minuteslonger;seasonwiththepepper.



CALORIESFROMFAT

Variation: To make onion soup au gratin, ladle the soup into anovenproofdish.Dropsometoastedbreadroundsintothesoup.Topwithavegansoycheese (whichcontainsnocasein); sprinkle someover thesurface and brown in the oven. For a nonvegan version, sprinklewithmozzarella cheese, Gruyère cheese, or Parmesan cheese and bake thesamewayuntilthecheeseismelted.

HungarianSweet’n’SourCabbageSoup

SERVES6TO8

2teaspoonsoliveoil

1mediumredonion,diced


1tablespooncarawayseeds

2tablespoonssweetpaprika

1(¼-ounce)candicedtomatoesinjuice

1cuptomatopuree


⅛cupcidervinegar

4cupsshreddedgreencabbage

2teaspoonsgratedlemonzest

1tablespoonhoney


⅛cupsmokedpaprika(optional)

LITTLE wonder why this soup has been made by thousands of our

grandparentsbeforeus.Thesoupwasoriginallyapeasantdish(as

cabbage was plentiful and inexpensive), providing a filling meal

afterworkinginthefieldsallday.Asimpleandperfectbalanceof

sweet and sour, the flavors of tart apple cider vinegar and wild

blossom honey make an ideal background for the pronounced

flavor of cabbage. Caraway seeds add an aromatic zing to each

Hspoonful.

eattheoliveoilinasouppotovermediumheat.Addtheonion,garlic,andcarawayseeds,andsauté,stirringfrequently,untilthe

onion is translucent. Stir in the paprika, and cook for 1minutewhilestirringcontinuously.Add the diced tomatoes (with juice), tomato puree, coldwater, andvinegar. Bring the soup to a simmer. Simmer for 5 minutes. Add thecabbageandlemonzest;continuetosimmeruncoveredfor30minutes,untilthecabbageistender.Addthehoney.Seasonthesoupwiththesaltandfreshlygroundpepperandtheoptionalsmokedpaprika.

PER 1-CUP SERVING: CALORIES 90; CALORIES FROM FAT 10; CALORIES FROM SATURATED FAT 0; PROTEIN 2G;

CARBOHYDRATE15G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM115MG;I1%CALORIES

FROMFAT

P

MisoVegetableChowder

SERVES6TO8

5cupsvegetablestock


¼cupmincedfreshginger(4-inchpiece)


1jalapeñopepperorThaibirdchili,seededandminced

7cupstotalofanycombinationofthefollowingcutintobite-

sizepieces:onions,carrots,celery,leeks,cabbage,bokchoy,

turnips,mushrooms,kale,turnipgreens,collardgreens,

spinach,broccoli,freshcorn,snappeas

¼cupwhitemiso

Gomasiotogarnish

Asparklingexampleofadelicious,intenselyflavoredsoupthathits

thespotwhenyou’refeelingundertheweather.

lacethestock,garlic,halftheginger,thelemongrass,andchiliinasoup pot. Bring the soup to a boil, lower to a simmer, and cook

uncovered for10minutes.Add thevegetablecombination;continue tosimmerfor3minutes,untilthevegetablesarecrisp-tender.Toserve,place1½teaspoonsofthemisoineachbowlwithapinchof

theremainingginger.Stirinasmallamountofhotbrothintoeachbowltodissolvethemiso;thenladlehotsoupandvegetablesintoeachbowl.Sprinklesomegroundgomasiooverthebowlasagarnish.

PER 1-CUP SERVING: CALORIES 120; CALORIES FROM FAT 5; CALORIES FROM SATURATED FAT 0;PROTEIN 4 G;


FROMFAT

H

TheChickenSoup

SERVES10TO12

2teaspoonscanolaoil

½mediumonion,chopped



½mediumsweetpotato,peeledandchopped

2parsnips,peeledandchopped

2quartschickenstock

5sprigsparsleywithstems,minced

3sprigsfreshdillwithstems,minced


HOWmanyofusassociatethesmellofsimmeringchickensoupwith

homecookingandreminisceaboutthefirsttimeagoldenbowlof

this restorative brothwas placed in front of us? The parsnip and

sweetpotatointhisrecipeaddsubtlesweetnessandrichcolor.Feel

freetoaddcookednoodlesofyourfavoritesizeandshape.

eat the canolaoil in a large saucepot overmediumheat. Sautéthe onion, carrots, celery, sweet potato, and parsnips for 2

minutes to enhance their natural sugars.Add the stock andbring to aboil;lowertoasimmerandcookuncoveredfor40minutes,untilallthevegetables are tender. Add the parsley and dill; season with salt andpepper.


CARBOHYDRATE 27 G; TOTAL FAT 2 G; SATURATED FAT 0.5 G; CHOLESTEROL’S MG; SODIUM 250 MG; 21%

CALORIESFROMFAT

SpicyChickenandTortillaSoup

SERVES6TO8

⅛cupcanolaoil





2teaspoonsdriedoregano,or⅛cupfresh

1teaspooncumin

¾teaspoonchilipowder

1jalapeñopepper,seededandchopped

1cupdicedcannedtomatoeswithjuice

4cupscoldwaterorchickenstock

⅔poundbonelessskinlesschickenbreasts

1(15-ounce)cancookedblackbeans,drainedandrinsed

2cupsfreshorfrozencornkernels


Salttotaste

8ouncesbluecorntortillachips

TheGarnish(Optional)Dicedripeavocado

AsprinklingofgratedMontereyJackcheese

THE bold flavors of this soup embody the vibrant flavors that we

H

associatewithTex-Mex cuisine.When theblue corn tortilla chips

soak in the chili-spiked broth, they soften, and the warm broth

enhancesthesubtlecornflavorofthetortillas.Vegetariansmayuse

vegetablestockandomitthechicken.

eatthecanolaoilinasaucepotovermedium-highheat.Sautéthered and green peppers, onion, garlic, oregano, cumin, and chili

powderfor3minutes,untiltheonionistranslucent,stirringoften.Addthejalapeñoandtomatoes;continuestirringfor1minute.Addthecoldwaterandthewholechickenbreasts.Bring thesoup toaboil, reduce theheat,andsimmeruncovered for20minutes.Removethechickenbreaststocool,andcutthemintobite-size pieces. Return the chicken to the soup, add the black beans andcorn,andthenreturnthesouptoaboil.Removethesoupfromtheheat,stirinthecilantro,andseasonwiththesalt.Toserve,slightlycrunchasmallhandfuloftortillachipsinthebottomofeachbowl.Ladlethesoupoverthechips.TOPREPARETHEGARNISHAfterplacingthechipsinthebowl,addtheavocadoandcheeseontopofthechips,thenladlethesoupoverthetop,andserve.



CALORIESFROMFAT

ChickenandWildRiceSoup

SERVES4TO6

2teaspoonsoliveoil

3shallots,finelychopped

½cupslicedbuttonmushrooms

3to4driedshiitakemushrooms(optional)

2clovesgarlic,finelyminced(1teaspoon)

1cupwildorbrownrice

4plus2cupschickenorvegetablestock

8ouncesbonelessskinlesschickenbreasts,chopped

½cupcream

½cupchoppedparsleyorfreshchervil

2teaspoonschoppedfreshthyme

Pinchofdrymustard

1cupdrysherry

BEFORE you finish the first spoonful, you will understand why it’s

calledwild rice.Eventhoughit’snotatruerice—buta long-grain

rice grass native to the Great Lakes region—it clearly belongs in

this soup. It adds a nutty flavor and chewy texture against the

backgroundofmildchicken,shallots,andmushrooms.Substituting

firm tofu for the chickenmakes averyniceversion, aswell.You

may substitute chopped portobello or creminimushrooms for the

button,ifyouprefer.

Heattheoliveoilinlargesaucepotovermediumheat.Addtheshallots,

mushrooms,andgarlic;sautéfor3minutes.Addthericeandthe4cupsstock.Coverandcookthesoupover

medium heat for about 35 minutes, or until the rice is almostfinishedcooking.Addtheremaining2cupsstockandthechicken.Cookuncovered for 10 minutes, until the chicken is fully cooked. Add thecream,parsley,thyme,drymustard,andsherry.Simmerfor10minutes,untilthesoupisslightlythickened.Servehot.



CALORIESFROMFAT

Lentil,Sausage,andRiceSoup

SERVES6TO8

1tablespoonoliveoil



2largecarrots,diced

1teaspoonfennelseeds

½poundsweetorhotItalianchickenorturkeysausage,

removedfromcasing

2bayleaves

12cupschickenstock

1cupuncookedlentils,rinsed

½cupbrownrice

10ouncesfreshspinach,washedandstemmed,or5ounces

frozenspinach,thawedandexcessmoisturesqueezedout

⅛cupmincedfreshbasil

SUCHmagnificent flavor from suchanunassuming tinyorb! Lentils

cook quickly and don’t need to be soaked.We use brown lentils

because they hold their shape in this blend of basmati rice, root

vegetables,andsmokysausage.Youmaymakeavegetarianversion

of thissoupby leavingout thesausageandsubstitutingvegetable

brothforthechickenbroth.

Heattheoliveoilinalargesaucepotovermediumheat;addtheonion,

garlic, carrots, and fennel; cook until soft and golden, about 5minutes.

Add the raw sausage and cook over medium heat for 3 minutes,stirring often to break up the sausage. Add the bay leaves and stock.Bringthesouptoaboil;reducetheheattoasimmer.Addthelentilsandrice. Simmer uncovered for about 45minutes, or until the lentils andricesoften.Addthefreshspinachduringthelast5minutesofcooking.(Addthefrozen spinach during the last 15 minutes of cooking.) Add the freshbasilwhenthesouphasfinishedcooking.



CALORIESFROMFAT

BahamianConchChowder

SERVES6TO8

1tablespoonoliveorcanolaoil




1redpepper,seededandchopped

1mediumpotato,sweetpotato,oryucca,peeledandchopped

1teaspoondriedthyme,or6sprigsfresh


¼teaspoongroundallspice

3bayleaves


1(16-ounce)canclamjuice

2cupscoldwater

1poundchoppedfrozenconch,defrosted,or16ounceschopped

clamswithliquid

1tablespoonmaltorredwinevinegar

6sprigsparsley,chopped

4scallions,minced

Salttotaste


CONCHS are strange and curiousmollusks that are quite popular in

H

South Florida. Most of the conchs used there come from the

Bahamas,where theyareplentiful. Ifyoucan’tget frozenconchs,

choppedclamsmakeagreatsubstitute.Ifyouusechoppedclams,

add them at the last moment to keep them tender. This soup is

deliciouswithtoastedbreadrounds.Thischowderischunky,spicy,

and packed with textures, colors, and robust flavor. Bahamian

spicessuchasallspiceandthyme,combinedwiththepungentlast-

minuteadditionofgreenonions,givethissoupanunusualtwist.

eattheoliveorcanolaoilinalargesaucepotovermediumheat.Sauté the onion, celery, carrots, red pepper, potato, thyme, red

chili flakes, allspice, andbay leaves for 5minutes, until theybegin tosoften.Addthetomatoes,clamjuice,andcoldwater.Bringtoaboilandimmediatelylowertoasimmer.If using defrosted conch meat, add now and cook for 35 minutes,uncovered. Then add the malt, parsley, scallions, salt, and cayennepepper,andsimmerfor5minutes.If using chopped clams, add now along with the malt or red winevinegar,parsley, scallions, salt, andcayennepepper, and simmer for5minuteslonger.



CALORIESFROMFAT

Such a controversial food really needs its own section, if not its ownbook.FolksfromallovertheSouthwestaresurethereisonlyonekindofchili—theirs.Ofcourse,wecouldn’tgetanyonetoagreeonthebest,so we offer you a few options from our creative cooks all across thecountry.Aftertastingthechilies,wethinkyouwillagreethatthereisnoonebest—justdon’ttellthemthatinTexas.

SweetPotatoChili

SERVES6TO8

1tablespoonoliveoil



1largeclovegarlic,minced(¾teaspoon)

1poundbonelessskinlesschickenbreast,chopped

1(15-ounce)cancannellinibeans,drainedandrinsed

1cupchickenstock

2½cupscoldwater

2poundssweetpotatoes,peeledanddiced(about6cups)

2teaspoonscrushedredchiliflakes

1teaspooncumin

2teaspoonschilipowder

½teaspooncayennepepper

2ouncescanneddicedchiliesor1freshjalapeñopepper,

minced

1bunchscallions,minced

THEnaturalcreamysweetfleshmakestheperfectflavorfoilforspicy

chilies, pungent cilantro, and fragrant cracked cumin seeds. The

sweet potato chunks tend to soak up the wonderful flavors and

concentratethespices.Thischiliisgreatthesecondday—ifthere’s

anyleft.

I

For a vegetarian version of this chili, use vegetable stock and

omitthechicken.

n a large pot, heat the olive oil over medium heat, and sauté theonion,redpepper,andgarlicuntilfirm-tender.Addthechickenbreastandsautéfor2minutes,untilopaque.Addthebeans, stock, water, potatoes, red chili flakes, cumin, chili powder,cayennepepper,andchilies.Bringtoaboil,reducetheheat,andsimmeruncovered for about 30 minutes, or until the potatoes are tender.Garnishwiththechoppedscallions.Topthechiliwithadollopofsourcream,ifdesired.


CARBOHYDRATE24G;TOTALFAT2.5G; SATURATEDFAT0.5G;CHOLESTEROL25MG; SODIUM110MG;15%

CALORIESFROMFAT

Variation:Usechipotlechiliesforaspicierversion.

ChunkyGardenVegetableChili

SERVES6TO8

1tablespoonoliveorcanolaoil



2stalkslargecelery,chopped




1jalapeñopepper,seededandminced

1tablespoondriedoregano

2teaspoonscumin


1cuptomatopurée


2quartscoldwaterorvegetablestock

1cupcrackedwheat

1(16-ounce)canredorwhitebeans,rinsedanddrained

1cupcookedblackbeans

Juiceof2limes

½cuptamariorsoysauce

1bunchfreshcilantro,minced

THIS garden chili gets its great texture from dense crackedwheat.

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Even meat-eating chili traditionalists crave a bowl of this chili

toppedwith sharp cheddar, sour cream,and chopped scallions. It

looks like a lot of ingredients, but it’sworth the effort and cooks

quicklybecauseeverythingjustgetsputinonepotandsimmered.

eattheoliveorcanolaoilinalargesaucepotovermediumheat,and sauté the onion, carrots, celery, peppers, garlic, jalapeño,

oregano,cumin,andchilipowderfor2minutestocombinewell.Add the tomato purée, tomatoes, coldwater, crackedwheat, red orwhitebeans, andblackbeans; simmeruncovered for50minutes,untilblended.Youmayaddadditionalvegetablestock,water,ortomatojuicetoadjusttheconsistency,ifneeded.Add the lime juice, tamari, and cilantro. Servewith plain yogurt orsourcream,gratedcheddar,andmincedscallions.

PER1-CUPSERVING:CALORIESII0;CALORIESFROMFATI0;CALORIESFROMSATURATEDFAT0;PROTEIN5G;


CALORIESFROMFAT

ChiliBlancowithChicken

SERVES6TO8

1poundbonelessskinlesschickenbreast,dicedinto½-inch

cubes

TheMarinade1tablespoonextra-virginoliveoil

1teaspooncumin


1teaspoonchilipowder

1mediumjalapeñopepper,seededandminced


1tablespoonoliveoil



1largeleek,slicedandwashed


1teaspooncumin


1tablespoonchoppedchipotlechilliesinadobo

1bottlebeer(lightPilsnerstyle)

2cupschickenstock

1(16-ounce)canwhitecannellinibeans,drainedandrinsed

6sprigsfreshcilantro,minced

Juiceof1lime

Salttotaste

THISchilipacksallthepunchofaclassicchili,butwithoutthered

color. Creamy white beans absorb and intensify the flavor of

jalapeños,oregano,chipotlechili,andcilantro.Ifyouprefertouse

all stockwithout the beer, feel free. Give the seafood chili a try,

too,whichcanbemadeusingthesamewhitebase.

TO PREPARE THE MARINADE Marinate the chopped chicken in theoliveoil,with thecumin,oregano,chilipowder,minced jalapeño,andgarlicforafewminutes.Heatalargesaucepotovermediumheat,andaddthechicken.Sautéfor2minutes,until thechickenturnsopaque.Addadditionaloliveoil,and sauté the onion, celery, leek, green pepper, cumin, oregano, andchilies.Sautéfor2minutes,untilwellcombined.Add thebeer, stock, andbeans.Bring the chili to a boil, lower to asimmer,andcookfor30minutes.Addthecilantro,limejuice,andsalt.Thisdishisgreatwithadollopofplainyogurtorsourcreamanddicedavocado.



CALORIESFROMFAT

Variation: For 20,000 Leagues Under the Seafood Chili, substituteshrimp, scallops,choppedclams,anddiced firm-fleshedmeat fish (likecod, halibut, grouper, wahoo, salmon, or tuna). You may use acombinationof anyor all of thesedenizensof thedeep.Marinate andsautéthemjustlikethechicken;thenremovetheseafoodfromthepanand continue the recipe, putting the sautéed seafood back into thesimmeringvegetablesduringthelast10minutesofcooking.

Agreatbowlofsoupmaywellturnintoamemorablemealifyouaddaspecialgarnish.Therearemanygarnishvarieties fromwhich toselect.These flavor-and texture-enhancing ingredients can be as simple as acrouton.Youmayalsomakelittledumplingscalledspaetzle,whichtrulytransformasoup intoahearty lunchordinner.Mostsoupsandbrothsmakeperfectbackgroundsforchoppedvegetables,grains,pastashapes,or otherprotein sources, such as tofu, poultry, or beef.Here are somesuggestions.

Croutons

Croutons are the ultimate soup garnish. It’s “clash of the titans” in abowlpitting thepleasant textureofwarmcomforting soupagainst thecrunch and crackle of toasted bread spikedwith aromatic herbs.Mostpeoplehavenever triedhomemadecroutons,whichareunlike thedrydeep-friedbreadchunksstored inplasticbagsonarestaurantshelf fordays before they land in your soup. Homemade croutons are moreflavorfulandfarlesssaltythanmanypackagedvarieties.Croutonsalsogiveyouacreativeoutletforstalebread,muffins,orfocaccia.Here’sagoodbasicrecipe,butexperiment—thereareasmanytypesofcroutonsasthereareversionsofcreamofbroccolisoup.

2cupsdicedbread(Useanybread,exceptsweetbreadlike

raisin,ifyouaregoingtodropitintoasavorysoup.The

breadshouldbecutin½-inchsquares.)


1tablespoondriedItalianherbs


P1tablespoongratedParmesanorRomanocheese(optional)

reheat the oven to 375°F. Combine the bread, olive oil, Italianherbs,saltandpepper,andoptionalcheese.Spreadthemoutona

cookie sheet. Bake for 10 minutes, turning the croutons a few times,until they are a light golden brown. Remove and cool slightly beforeserving.Croutonsmaybekeptinasealedcontaineratroomtemperaturefor3days.

PER¼RECIPESERVING:CALORIES60;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT0.5;PROTEIN1

G; CARBOHYDRATE 5 G; TOTAL FAT 3.5 G; SATURATED FAT 0.5 G; CHOLESTEROL 0MG; SODIUM 60MG; 58%

CALORIESFROMFAT

BreadRounds

SlicesofFrenchbread,rolls,orbaguetteslightlytoastedwithoneofourspread recipes, such asWarmHerbedGoat Cheese Dip orRed PepperHummus,anddroppedintosoupaddauniquecomponenttoyourmeal.Bread rounds may be prepared earlier in the day and kept in therefrigeratoruntilreadytotoastandserve.

SpaetzleorSpätzle

Thankfully, there are some brilliant foods that have been around forcenturies. Imagine taking four or five ingredients that have nevermeteach other before and introducing them—only to have them form aculinarybondthatwithstandsdecadesofeatingpleasure.Spaetzleisoneof those foods. These little irregular pasta shapes are a cross betweendumplingsandnoodles.Theymaybeeatenalone, sautéed inbutteroroliveoilwithsaltandpepper.Whenyouputtheminsoup,theysoakupmoistureand intensify thebroth flavor tenfold.Here’sabasicspaetzle.

I

Youmayaddchoppedherbs,poppyseeds,spinach,smokedsalmon,oranyfavoritefood.Theycanbemadeupto3daysbeforeyouwantthemfordinner.

1½cupsunbleachedall-purposeflour

½cupwholewheatflour

3largeeggs,beaten

½cupmilkorwateroroatmilk



Groundnutmegtotaste

n a large bowl, combine the flours. In another bowl,mix the eggs,liquid,canolaoil,salt,pepper,andnutmegtogether,andslowlyadd

to the flour.Mixwellwith awooden spoon until just combined; thenplaceyourentirehand into the thickbatterandmixwithyour fingersfor 2 minutes, until smooth. The mixture should resemble very thickpancakebatter.Bring 6 cups of saltedwater to a boil. Using a colander or spaetzlemaker, drizzle the batter a little at a time through the colander orspaetzlemakerintotheboilingwater.Thedumplingswillform.Youwillhave to lightly press the batter through the holes with a spatula orspoon.Simmerfor3minutes,andthespaetzlewillplumpupandformirregular-shapednoodles that floatwhen theyarecooked. Immediatelyplunge them in cold water to set. After cooling, they can be heatedthroughandeaten immediatelyor lightly tossedwithoilandstored intherefrigerator.

PER½RECIPESERVING:CALORIES170;CALORIESFROMFAT40;CALORIESFROMSATURATEDFAT1;PROTEIN7

G; CARBOHYDRATE 25G; TOTAL FAT 4.5 G; SATURATED FAT 1G; CHOLESTEROL 80MG; SODIUM 35MG; 24%

CALORIESFROMFAT

ProteinGarnishes

Tiny cubes of firm tofu may be dropped into soup. You may alsomarinatetofuwithoneofourmarinaderecipes(see“Sauces,Dressings,Dips,andSalsas”)andbakefor15minutesina375°F.ovenforamoreconcentratedflavor.Silkentofuisverycustardlikeandmaybescoopedintoabowlofsteaminghotbrothforamealsoup—especiallywiththeadditionof sliced rawvegetables.Precookedprotein, suchas shreddedchicken, pork, shrimp, scallops, or firm flaked fish are also welcomesoupadditions.

FreshlyGratedParmesanorRomanoCheese

Simpleyetscrumptious,gratedhardcheeseisaperfectgarnish.

AuGratin

Remember,anysoupmayearntheaugratintitleifyousprinkleitwithyourfavoritecheeseornondairycheese.Makesureyouladlesoupintoanovenproofdishandplaceunderabroilerorina425°F.oventomeltthecheeseuntilgoldenandbubbly.

StarchesandGrains

Whimsicalsmallcookedpastashapes,suchasorzo,stellini(littlestars),alphabet noodles (not just for kids!), or ditalini (baby shells),may beaddedoncethesouphascookedandcooled.Ifyoucombinepastaintoapot of hot soup, the pasta will swell and soak upmuch of the liquidbroth—making the soup too thick.Cooked longpasta suchasUdonorsoba noodles as well as cellophane rice noodles lend themselves toAsian-inspiredsoups.Cookedgrainsaddacontrastingtextureandearthytaste tomany soups. Barley, oats, kamut, spelt, quinoa, couscous, andcrackedwheatallworkwell.Stirintothehotsoupjustbeforeserving.

Vegetables

Crisp shreddedvegetables, suchaskale,Napacabbage,greencabbage,carrots, sugar snap peas, nasturtium flowers, or raw corn kernels, addcontrasttosoups.Rootvegetableslikecarrots,parsnips,turnips,orbeetsmaybediced,lightlysteamed(orcookedmomentarilyinamicrowave),and then dropped into the soup bowls before serving. For an exotictextureandflavor,tryshredded,plumpedstrandsofseavegetables,suchas arame, wakame, and kombu. Plants from the sea offer a briny,pleasantlysaltytastethatcannotbefoundinanyotheringredientgrownonland.

Herbs

Fresh snipped herbs, such as dill, tarragon, chives, basil, parsley, andcilantro,addperfumeandan intenseburstof flavor toa cooked soup.Always use an herb that is already an ingredient of the soup. Forexample, our Spicy Chicken and Tortilla Soup is great with freshcilantro.

TipfromtheTeam:Aneasywaytoremovecilantroleavesfromtheirstems:Holdthewholebunchinonehandbythestems.Intheotherhand,useaforktoroughly“comb”throughthecilantro.Theleavescomeoffwholeandinapileonyourcuttingboard.

FlavorDrizzles

Someof the ingredients inourpantryareperfectdrizzledor sprinkledintoasteamingbowlofsoupjustbeforeserving.Trytoastedsesameoil,miso, or gomasio inAsian-inspired soups, or a flavored olive oil,withcitrus or fresh herbs, on the Mediterranean-type recipes. A dollop ofpestoisalsonice.

BISTRO BOW TIE SALAD MOROCCAN TOASTED COUSCOUSWITHSPICED HONEY CITRUS DRESSING LEMON CAPELLINI SALADSMOKED MOZZARELLA AND PENNE SALAD CHILLED LINGUINEWITHGORGONZOLAANDBASIL BARLEYPRIMAVERA WILDRICEWITH PECANS AND DRIED CRANBERRIES WHEAT BERRIES WITHGREENCHILIESANDROASTEDPUMPKINSEEDS THAIBLACKRICESALAD QUINOA TABBOULEH SPINACH, BEET, AND WALNUTSALAD FATTOUSH ESSENTIAL SEA VEGETABLE SALAD “IT’SALIVE” SALAD THAI CUCUMBER SALAD ALGERIAN EGGPLANTSALAD CHIPOTLEPOTATOSALAD JAPANESEKALE SALADWITHSHIITAKE MUSHROOMS SOUTHERN-STYLE POWER SLAWSZECHWAN SLAW SONOMA CHICKEN SALAD BLACKENEDCHICKEN SALAD ENLIGHTENED CAESAR CHICKEN SALADMEDITERRANEANTUNASALAD SOUTHWESTERNCALAMARISALAD

inthelate1950sandthroughoutthe1960s,saladwasathickwedgeoficeberglettuce,someshreddedcarrot,andafew tomato slices that had no chance of ever ripening before beingsacrificed. Many of us can still remember pouring on the ThousandIsland, creamy Russian, or brightly colored French dressing, whichblanketedthefamilysaladplate.Inthelate1960swesensedtheneedforlighterfare,perhapsrealizing

wearemortal,afterall.Orperhapsitwastheinfluxofwomenintotheworkforce that created the phenomenon of salad bars sprouting upeverywhere.Whatever the reason, our obsession with salad started togrow—we added sunflower seeds, sprouts, lentils and beans, cookedpastasalads,spinach,rawcauliflower,andbroccolitooursaladplates.Some of these ingredients were healthful, some not so, but our tasteswerechanging,andwecravedvariety.More than twentyyears ago, saladbegan to achieve amoreupscale

status with the availability of mesclun, also known as field greens.Seeminglyovernightotherinterestingvegetables,mostlyfromCalifornia—likebabyvegetables,fennel,radicchio,andjicama—begantoshowupin saladswith freshherbs suchasbasil andcilantro.Othergreens likewatercress,arugula,andkalemadetheirwayintosaladbowls,aswell.Cookedgrainslikebrownriceandcrackedwheat,alongwithpasta,tookonstarringroles,addingindividualityandflavor.Today, salad can be a light appetizer or a meal in itself, a simple

combination of greens or an exotic assortment of ethnic ingredients.Making a great salad is like assembling an orchestra of flavors andtextures. Most of the ingredients that make up a salad are raw,depending solely on absolute freshness and peak flavor to harmonizewithoneanother.Saladingredientsareawindowintoeachseason’sbestofferings,and,forthecreativecook,aninspiringmediumforanendlessvarietyofwonderfuldishes.

I

BistroBowTieSalad

SERVES6

½poundbowtiepasta

1smallzucchini,slicedintothinrounds

¼redonion,thinlysliced

1cuppittedKalamataolives

1cupcrumbledfetacheese

1largetomato,cutintothinwedges

½cupsun-driedtomatoes,plumpedandthinlysliced(see

IntroductionandNote)

2cupspackedbabyspinach,washedandstemmed

1¼cupsfavoritebottledItalianherbvinaigrette,orseeour

recipe

THIS lightheartedsaladhas lotsofpersonality.Whimsicalbutterfly-

shaped pasta holds the vinaigrette well within its creases. If you

prefer, use sliced plum or eggplant tomatoes instead of vine

tomatoes. This is a great salad base towhich you can add sliced

grilled chicken, cooked shrimp, cooked flaked salmon, or diced

bakedtofu.

n a large pot of salted boiling water, cook the pasta until it is aldente.Drainintoacolander,andruncoldwateroverthepastauntil

chilled through. Combine the zucchini, red onion, olives, feta cheese,tomato, sun-dried tomatoes, spinach, and vinaigrette. Mix all theingredientstogetherwell,andserve.

NOTE:Manyofourstoresandsomespecialtystorescarryoven-roastedtomatoesthatmaybeused,aswell.


CARBOHYDRATE 49 G; TOTAL FAT 18 G; SATURATED FAT 5 G; CHOLESTEROL 20MG; SODIUM 1,310MG; 43%

CALORIESFROMFAT

RecipeBonusIfyouwanttomakethissaladupto2daysbeforeserving,combineallingredients except the spinach and dressing. Store in a covered container in therefrigerator.Tossinthespinachandvinaigrettejustbeforeserving.

MoroccanToastedCouscouswithSpicedHoneyCitrusDressing

SERVES8

TheDressing½teaspooncumin

¼teaspooncardamom

¼teaspooncinnamon

¼cuplemonjuice

¼cuporangejuice


1tablespoonhoney

¼cuplemonoil(seeIntroduction)


TheSalad1½cupsIsraelicouscous

1½cupswater

¼teaspoonturmeric

1smallredpepper,seededandchopped

1smallyellowpepper,seededandchopped

½smallredonion,minced

10driedfigs,sliced

10driedapricots,sliced

½cupraisins

1cupshelledpistachios,toasted


1½tablespoonsgratedorangezest

DON’Tbeputoffby the lengthy ingredient list.Thecombinationof

diverse ingredients—sweet dried fruit, crispy roasted pistachios,

and comforting large grains of couscous—delivers tremendous

flavor. Toasting couscous gives it an aromatic nuance. We use

larger grains of Israeli couscous, which is similar in flavor to its

traditional tinycounterpart. Israelicouscous isabouthalf the size

of a pea. It’s available in many Whole Foods Market stores and

MiddleEasternmarkets,butyoumaysubstituteregularcouscousif

that’swhatisavailable.

The spiced honey citrus dressingmakes a flavorful addition to

saladgreensandslicedseasonalvegetables.Youmayalsouseitas

amarinadeforpoultry,pork,seafood,ortofu.

TO PREPARE THE DRESSING In a large bowl, combine the cumin,cardamom, cinnamon, citrus juices, ginger, honey, lemon oil, and saltand pepper. Blendwell, using awirewhisk or a handheld immersionblender. The dressing may be made a few days ahead and keptrefrigerated.TO PREPARE THE SALAD Preheat the oven to 375°F. Place thecouscous on a baking pan. Roast the couscous for 10 minutes, untilgoldenbrown;coolandplacethecouscousinabowl.Combine thewaterwith the turmeric, and bring to a boil. Pour theturmeric water over the couscous and cover. Simmer the couscousloosely covered for 10 to 15 minutes. Set aside, covered, for anadditional10minutes,untilall thewater isabsorbedandthecouscousbecomestender.Useaforktofluffthecouscous,breakingupanylumps.Combine theplumpedcouscouswith thepeppers,onion, figs,apricots,

raisins,pistachios,cilantro,andorangezest.Pourthedressingoverthesalad,andmixtogetherwell.



FROMFAT

I

LemonCapelliniSalad

SERVES8

½poundcapellini

Gratedzestof1lemon

¼cupchoppedfreshbasil

¼cupplus2tablespoonslemonjuice

6clovesroastedgarlic,chopped(seeIntroduction)


⅛cuplemonoil(seeIntroduction)


1poundplumtomatoes,diced

SIMPLICITYisapowerfulconceptoftenoverlookedinthekitchen.This

salad,madewith tender capellini pasta, has a bright citrus taste,

complemented by the perfume of fresh basil and earthiness of

roastedgarlic.Youmaysubstituteadditionalextra-virginoliveoil

inplaceofthelemonoil,ifyouprefer.Trytofindthejuiciestripe

tomatoesforthisdish.

nalargepotofboilingsaltedwater,cookthecapelliniuntil it isaldente, drain, and chill completely in an ice-water bath. When the

pastaiscompletelychilled,drainitwellandtransferittoalargebowl.Combinethe lemonzest,basil, lemonjuice,garlic,oliveoil, lemonoil,and salt and pepper. Toss the capellini with the dressing. Add thetomatoestothepasta,andgentlytoss.



FROMFAT

SmokedMozzarellaandPenneSalad

SERVES8

TheParmesanDressing¼cupgratedParmesancheese

½cupchoppedparsley

½cupmayonnaise

¼cupwhitewinevinegar




TheSalad½poundpennepasta

2cupspackedbabyspinach,washedandstemmed

2smalljarredroastedredpeppers,diced

½poundsmokedmozzarellacheese,diced

GREAT forparties,buffets,andsimpledinners.Remember to fold in

the fresh spinach just before serving to keep it crisp. This salad

blowsawaytheubiquitouscoleslaworpotatosaladsthatturnupat

every gathering. If you prefer, make this salad with regular

mozzarella.

TO PREPARE THE PARMESAN DRESSING Combine the Parmesancheese, parsley, mayonnaise, vinegar, garlic, cayenne pepper, and saltandpepperwithahandmixerorinathebowloffoodprocessororina

blenderuntilthedressingissmooth.TOPREPARETHESALADInalargepotofboilingsaltedwater,cookthepastauntil it is aldente.Drain thepasta intoacolander, runcoldwateroveritorsubmergeitinicewateruntilchilledthrough,anddrainwell.Inalargemixingbowl,combinethecookedpasta,spinach,roastedredpeppers,andsmokedmozzarella.Tossthesaladwiththedressing.Serveimmediately.



CALORIESFROMFAT

RecipeBonus Youmaymake this salad up to 2 days ahead of time; just add thespinachanddressingbeforeserving.Thepastabasekeepsperfectlywellforupto3daysintherefrigerator.

I

ChilledLinguinewithGorgonzolaandBasil

SERVES8

½poundlinguine(regular,spinach,oramixtureofboth)

¼cupbalsamicvinegar


2smallclovesgarlic,minced(1teaspoon)


¼teaspoonsalt

½tablespoonfreshlygroundpepper

3cupsbabyspinachleaves,looselypacked,washedandcutinto

slices

4ouncesGorgonzolaorotherbluecheese,crumbled

1cupwalnuts,toasted


THIS wonderful and extremely pungent ripe Italian blue cheese is

buffered with cooked linguine and the sweetness of balsamic

vinegar.Makesureyouaddthespinach justprior toservingso it

justwiltsnicely.Foraniceaddition,trythisslicedwitharipepear

oranapple.

na largepotofboilingsaltedwater,cookthe linguineuntil it isaldente;drainandchillthepastainanicebathuntilchilledthrough.To prepare the dressing, combine the balsamic vinegar, olive oil,

garlic,basil,salt,andpepperwithahandmixerorinthebowlofafood

processororinablender.Mix the cooked pasta, spinach, cheese, walnuts, scallions, andvinaigrettetogetherwell.



CALORIESFROMFAT

TipfromtheTeam:Togetahigh-quality,refined,agedbalsamicflavorfromyouraveragevinegar,simmerovermediumheatuntilreducedbyhalf.Coolandstoreasusual.

RecipeBonusDon’trinsethepasta,andservethissaladwarmasasidedish;ittakesonadifferentpersonalityasthecheeseflavorintensifiesandthespinachsoftensagainstthecrunchywalnuts.

BarleyPrimavera

SERVES8

1¼cupspearledbarley

6cupswater

¼cupcanoiaoil



1smallgreenpepper,seededandchopped

1smallyellowpepper,seededandchopped

¼cupmincedparsley

1smallzucchini,chopped

1smallyellowsquash,chopped

1mediumcarrot,grated


½cupraspberryvinegar

1teaspoonsalt


BARLEY has been around since the StoneAge and has been used in

countlesswayssincethenforbothmedicinalandculinarypurposes.

Pearled barley has had the outer husk and bran layers removed

through a polishing process. Primavera refers to springtime

vegetables,andyoumayaddanyfreshcolorfulseasonalvegetables

tothissalad.Soft,comfortingbarleyabsorbstheraspberryvinegar,

P

which adds a welcome tart flavor. Try this salad with sherry

vinegaraswell.

lace the barley and water into a saucepan. Bring the water to aboil, cover the pan with a lid, and simmer the barley for 20

minutes,untiltender.Whenthebarleyiscooked,drainitwellandchillcompletely.Heat the canoia oil and garlic in a small sauté pan over low heat.Slowlycookthegarlicfor2minutes,untilgoldenbrown,andtransfertoa largemixing bowl. In the same bowl, combine the peppers, parsley,zucchini, yellow squash, carrot, and scallions with the cooked barley.Addthevinegarandseasonwiththesaltandpepper.



CALORIESFROMFAT

WildRicewithPecansandDriedCranberries

SERVES6

TheBalsamic-RaspberryDressing

3tablespoonsbalsamicvinegar

3tablespoonsraspberryvinegar



TheSalad1cupwildrice

4cupswater

1cuppecanhalves,toasted

1yellowpepper,seededanddiced

½cupdriedcranberries

½cupmincedparsley


SOME ingredients are destined to end up in the same dish. Nutty,

chewywild rice belongswith toastedpecans and sweet sun-dried

cranberries in thisentrée salad.Theseperfectly suited foodmates

areboundtogetherbyalightandtartraspberryvinaigrette.You’ll

noticethatwildriceneedstobecookedinmuchmoreliquidthan

doesanyotherrice.

TO PREPARE THE BALSAMIC-RASPBERRY DRESSING Combine the

vinegars,oliveoil,andsaltandpepperwithahandmixerorinthebowlofafoodprocessororinablenderuntilsmooth.TOPREPARETHESALADPlacethewildriceandwaterinasaucepan,and bring to a boil. Cover the rice, reduce the heat to a simmer, andcookforabout45minutes,oruntilthericeistender.Draintherice,andchillitcompletelyintherefrigeratorforatleast1hour.Place thecooked rice ina largemixingbowl.Add thepecanhalves,pepper, cranberries, parsley, and scallions. Combine the dressing withthesaladingredients,andmixwell.


CARBOHYDRATE 43 G; TOTAL FAT 23 G; SATURATED FAT 2.5 G; CHOLESTEROL 0 MG; SODIUM 330 MG; 5S%

CALORIESFROMFAT

RecipeBonusThericemaybecookedupto2daysbeforeyoumakethesalad.

WheatBerrieswithGreenChiliesandRoastedPumpkinSeeds

SERVES8

1½cupswheatberries

¾cupbrownrice

1½cupspumpkinseeds

2wholejalapeñopeppers

1(16-ounce)canredkidneybeans,drainedandrinsed

¼cupplus1tablespoonlimejuice


¼cupplus2tablespoonsextra-virginoliveoil

1¼teaspoonssalt

ALTHOUGH most of us are familiar with many products made from

wheat, few people know the pleasures of flavorful whole wheat

berries.Theyarealsocalledgroatsandaretheunprocessedwhole

wheatkernel.Thesetinyroundberriestakeanhourtocookunless

you soak them overnight. The rewards are a hearty-flavored and

chewy-textured food thatworkswell inmany recipes, fromsoups

andstewstosaladtoppings. Inthisversatilesaladspicyjalapeños

andnuttyroastedpumpkinseedsareenhancedbyfreshlimejuice

andcilantro.Itisbestservedatroomtemperature.Thissaladmay

easilybemadeintoenchiladasbyrollingthewheatberrysaladina

flour tortilla, or into quesadillas by sandwiching it between two

C

flourtortillasalongwithahandfulofgratedcheese.Italsomakesa

greatbasefortheadditionofcookedchoppedchicken,shrimp,or

tofu.

over thewheatberrieswithwaterand soakat room temperatureovernight. After soaking, place the wheat berries in a large

saucepan with 8 cups of water. Bring to a boil, reduce the heat, andsimmer uncovered for 40minutes, until tender. Drain and chill in therefrigeratorcompletely.Placethericeintoasmallsaucepanwith1¾cupsofwater.Bringtoaboil,cover,reducetheheat,andsimmerfor35to40minutes,untiltherice is cooked and all the liquid has been absorbed. Chill in therefrigeratorcompletely.Place the pumpkin seeds and jalapeños on a sheet pan in a 400°F.ovenfor10minutes,until thepumpkinseedsarebrownandcrispandthejalapeñosarebrowned.Coolatroomtemperature.Removetheseedsfromthechilies,andchopthepeppers.Ina largebowl,mix thewheatberries, rice,pumpkin seeds, roastedpeppers,beans,limejuice,cilantro,oliveoil,andsalt.Combinewellandserve.



CALORIESFROMFAT

ThaiBlackRiceSalad

SERVES8

TheSesame-GingerDressing¼cupplus1tablespoontoastedsesameoil

¼cupplus2tablespoonstamari

⅛cupbrownricesyrup



1tablespoongratedfreshginger(1-inchpiece)

TheSalad2cupsblackJaponicarice

2½cupswater



1smallcarrot,grated

1cupcashews,toasted


SWEET and aromatic black Japonica rice is a unique blend of both

medium-grain mahogany-colored rice and black rice, both

originating in Japan. Japonica rice has striking visual appeal in

addition to its unique earthy taste, making it a great dish for

entertaining.Sweetbellpeppersandroastedcashewsblendwellin

thisdish.Japonicaalsomakesgreatnew-wavericepudding.

TO PREPARE THE SESAME-GINGER DRESSING Puree the toastedsesameoil,tamari,brownricesyrup,redchiliflakes,mincedgarlic,andginger with a handmixer or in the bowl of a food processor or in ablender.TO PREPARE THE SALAD Place the Japonica rice andwater into acovered saucepan and bring to a boil. Reduce the heat to a simmer,covertherice,andcookitoverlowheatforabout35minutes,oruntilthericeistender.Thericewillremainchewy.Transferthecookedricetoalargemixingbowl,andwhileit’sstillwarmaddthepeppers,carrot,cashews, and scallions. Add the dressing, and combinewell. Althoughthis dish may be served chilled, it is best when served at roomtemperature.



CALORIESFROMFAT

P

QuinoaTabbouleh

SERVES6

2cupsquinoa,rinsedwell

3½cupswater

2cupschoppedparsley

1poundplumtomatoes,seeded,dicedsmall

¼cupplus2tablespoonslemonjuice

⅛cupplus2tablespoonsextra-virginoliveoil

3smallclovesgarlic,minced(1½teaspoons)

1½tablespoonsmincedfreshmint

½teaspoonsalt


GROWNhighintheAndes,quinoaisanancientgrainrichwithhistory

and flavor. This tiny protein-packed seed has a buttery taste and

flavorsimilartopopcornandisassimpletocookasrice.Herewe

takeaclassicMiddleEasternsaladandreplacethecrackedwheat

with quinoa. The golden color of quinoa looks appealing next to

ripetomatoesandemeraldgreenmint.

lacethequinoaintoafine-meshcolander.Rinsethequinoaundercold runningwater; drain well. Place the quinoa andwater in a

saucepanandcover.Bring toaboil, reduce theheat toa simmer,andcookthequinoaoverlowheatfor20minutes,untilitistenderandtheliquidisabsorbed.Fluffthequinoagrainswithafork,andspreadthemout evenly on a plate to chill completely before mixing with the

remainingingredients.Combinethecookedquinoa,parsley,tomatoes,lemonjuice,oliveoil,garlic,andmint.Seasonwiththesaltandpepper.



CALORIESFROMFAT

Variation:QuinoaTabboulehmaybeservedasalightentréebystuffingit intoatomatoorroastedpepper.Foranimpressive,moresubstantialvegetarianentrée,hollowouta1-poundblockoffirmtofu;marinateitwithabitofsoysauceorRoastedSesame-HoneyDressing;bakeitonabakingpanina375°F.ovenfor20minutes,untilgoldenbrown;andfillitwiththetabbouleh.Thisstuffedtofuboatwillservetwo.

Spinach,Beet,andWalnutSalad

SERVES4

TheWalnutDressing⅛cupwalnutoil

3tablespoonssherryvinegar

3tablespoonsmincedshallot

TheSalad4smallbeets,unpeeledandwashedwell

6ouncesbabyspinachleaves,washedandstemmed

2Belgianendives,thinlysliced

¾plus½cupwalnuts,toasted


4ouncesmildgoatcheesesuchasMontrachet,crumbled

THIS salad is so…California, even though it hails from our New

England stores. It is just plain elegant and bursting with vibrant

sweet beet taste. The combination of bitter endive, sweet beets,

earthy walnut oil, and tart sherry vinegar make this salad

memorable.Themildgoatcheesecombineswiththeotherunusual

ingredientstoelevatethissaladtoadishworthyofthemostfood-

savvyguests.

TO PREPARE THE WALNUT DRESSING Whisk the walnut oil, sherrywinevinegar,andshallottogetherinasmallbowl.TOPREPARETHESALADScrubthebeets;removethestemsandroot

ends.Steamorboilthebeetsforapproximately20minutes,untiltenderwhenpiercedwitha sharpknife; chill completely.When thebeets arechilled,gentlyremovetheouterpeelandcutthebeetsintothinwedges.Dressthebeetwedgeswithasmallamountofthedressing.Inamediumbowl,combinethespinach,Belgianendives, the¾cupwalnuts,and the remainingdressing.Mixwell.Season thegreenswiththe salt and pepper. Divide the salad mixture onto 4 salad plates.Arrangethebeetsonthesaladplates.Sprinklethetopofeachsaladwiththe crumbled Montrachet, and top with the remaining ½ cup toastedwalnuts.


CARBOHYDRATES 13 G; TOTAL FAT 31 G; SATURATED FAT 8 G; CHOLESTEROL 20 MG; SODIUM 230 MG; 78%

CALORIESFROMFAT

RecipeBonusThisisagreatsaladforentertaining,becausethebeetsmaybecookedupto2dayspriortoassemblingthesalad,andthedressingmayalsobemadeafewdaysahead.Justtossitalltogetherwhenit’stimefordinner.

Fattoush

SERVES4

TheLemonyDressing⅛cuplemonjuice

3tablespoonsredwinevinegar



2teaspoonssumac


TheSalad6cupsromainelettuce,cutinbite-sizepieces

1largecucumber,peeled,seeded,andchopped



¾cupparsley,chopped

½cupchoppedfreshmint

2piecesofpitabread,stale(leaveoutunwrappedforseveral

hoursortoast),tornintobite-sizepieces

TOASTED pita bread makes this traditional Lebanese salad unusual.

Thedrypitasoaksupthetartvinaigretteandblendswellwiththe

crispvegetables.Groundsumacisaruddyburgundy-coloredspice

madefromtheberriesofabushthatgrowswildintheMiddleEast

andinpartsofItaly.Ithasalemony,fruityflavorandcanbefound

in most Middle Eastern grocery stores. Once you have it in the

house, you will find yourself sprinkling it on everything. This

colorful salad is great for entertaining; it’s always the center of

conversation.

TO PREPARE THE LEMONY DRESSING In a small bowl, combine thelemon juice, red wine vinegar, olive oil, garlic, sumac, and salt andpepper.TOPREPARETHESALADCombinetheromaine,cucumber,redonion,tomatoes,parsley,mint,andtornpitainalargebowl.Justbeforeservingthesalad,gentlytosswiththedressing.



CALORIESFROMFAT

EssentialSeaVegetableSalad

SERVES8

1ouncearame

1ouncehijiki

1ouncedulse,cutintostrips

1cupgratedcarrots

¼poundbabyspinachleaves,washedandstemmed

⅛cuptamariorsoysauce


½cupsunflowerseeds,toasted

3tablespoonsextra-virginoliveoil

⅛cupbrownricevinegar

SEAWEEDisagoodsourceofconcentratedminerals,withanappealing

briny,naturallysaltyflavor(see“WholeFoodsGlossary”).(Welike

tocallthemseavegetablesasopposedtoseaweed;itsoundsmuch

moreappetizing.)Theyprovideacrunchytexturethatnootherraw

ingredientoffers.Mostseavegetables,withtheexceptionofmild,

purple-hued dulse, need to be reconstituted in water before use.

Dulse is also available smoked, which adds a nice underlying

flavor.

Try this with the Spicy Asian Flank Steak or Teriyaki Turkey

BurgerswithGreenOnionandGinger,oradd it to sandwiches to

provideanicecrunch.

Placethearameandhijikiinalargebowl.Bring2cupsofwatertoaboil

andpouritoverthearameandhijiki.Allowtheseavegetablestosoak for 30 minutes before draining them into a colander andrinsingwithcoldwater.

Place the plumped sea vegetables in a mixing bowl; add the dulse,carrots, spinach, tamari, ginger, sunflower seeds, olive oil, and ricevinegar,andmixwell.

NOTE:Seavegetableslawmakesadelicioussandwichtopping.Draintheexcessmoisturebeforeaddingtoyour favoritesandwich.Alsomakesagreatpartnerforgrilledfishorshellfish.



CALORIESFROMFAT

“It’sAlive”Salad

SERVES8

½poundfirmtofu,cutinto½-inchdice


TheSesame-TamariDressing3tablespoonstoastedsesameoil

⅛cupSzechwansauce

3tablespoonstamari

3tablespoonsbrownricevinegar

1tablespoonsugar

TheSalad¼poundpeagreensprouts

¼poundsunflowersprouts

1cupmungbeansprouts

6largebuttonmushrooms,sliced

4scallions,sliceddiagonally

1cupgratedcarrots

ALTHOUGH sproutswereonce lookeduponas typicalhardcorehealth

food, theyhavenowbecomeacommonsight inmany storesand

salad bars. Their fresh, delicate flavor has been appreciated for

centuries by Asian cultures. This living salad is vibrant and

refreshing.Itmustbetossedinthedressingjustbeforeyouserveit

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so that the sprouts stay crisp. You may use any combination of

sprouts; each has its own taste, texture, and shape. (Premixed

sprout combinations that include sprouted lentils, chickpeas,

daikon,oradzukibeansareoftenavailable.)

reheat theoven to400°F.Gently toss thediced tofuwith the1½tablespoons tamari. Lay the tofu in a single layer on a foil-lined

bakingsheet.Bakethetofuforabout20minutes,oruntillightlygolden.Transfertoabowlandchillcompletely.TO PREPARE THE SESAME-TAMARI DRESSING In a mixing bowl,with a wire whisk, combine the sesame oil, Szechwan sauce, 3tablespoonstamari,brownricevinegar,andsugar.TO PREPARE THE SALAD Gently mix the sprouts, mushrooms,scallions,carrots,andtofu.Toss the salad with the dressing just before serving. Serveimmediately.

PER SERVING: CALORIES 130; CALORIES FROM FAT 50: CALORIES FROM SATURATED FAT 10; PROTEIN 7 G;


FROMFAT

ThaiCucumberSalad

SERVES8

TheCurry-LemongrassDressing

½cupbrownricevinegar

2teaspoonssugar

1teaspooncurrypowder

1largeclovegarlic,minced(¼teaspoon)


½teaspoonsalt

TheSalad2poundscucumbers(about6mediumones),peeledinstripes,

seeded,andthinlysliced



¼cupmincedfreshcilantro

¾cupdryroastedpeanuts

THIS Thai-inspired salad is a good example of multi-ethnic global

cuisine. If you have access to Thai bird chilies, they make an

authentic alternative to jalapeños, although they are somewhat

spicier. The tart lemon flavor and intense citrus aroma of

lemongrass iscommonlyfoundinmanyThaidishes.Thedelicate,

clean-tastingcucumbersmakeanicefoiltothepungentlemongrass

andchiliesinthissalad.

TOPREPARETHECURRY-LEMONGRASSDRESSINGInabowl,combinethe brown rice vinegar, sugar, curry powder, garlic, lemongrass, andsalt.TO PREPARE THE SALAD In a large bowl, combine the cucumbers,jalapeño,scallions,andcilantroandmarinatewiththedressing15to20minutesbeforeserving.Roughlychopthepeanutsandsprinkleoverthetopofthesaladjustbeforeserving.



FROMFAT

RecipeBonusServethissaladoveruncooked,washedkaleorSwisschardleavesforabeautifulpresentation.Tryaddingsomeslicedappleorchunksoforangetothissalad.

AlgerianEggplantSalad

SERVES8


1teaspoonturmeric

1teaspooncumin

½teaspooncrushedredchiliflakes

½cuplimejuice


1cupmincedfreshcilantro

3poundseggplant,peeledandcutlengthwiseinto1-inch-thick

slices

1poundplumtomatoes,cutinhalflengthwise

4mediumgreenpeppers,halvedandseeded

2smalljalapeñopeppers,halvedandseeded

Salttotaste

THEgrilledvegetablesappearing in this saladhavea sweet, smoky

flavorthatcomplementsthelimejuice.Theexoticspicesthatflavor

this salad are commonly used in theNorthAfrican spicemixture

calleddersa,whichistheAlgerianequivalentofcurrypowder.This

makes a great entrée salad andmay also be used as a sandwich

filling. Try slightly hollowing out a baguette, filling it with the

vegetable mixture, adding some hummus or sharp cheese, and

pressingthebaguettebetweentwoplatesforaboutanhour.

Tomakethemarinade,inabowl,combinetheoliveoil,turmeric,cumin,

redchiliflakes,limejuice,garlic,andhalfthecilantro.Gentlytossandmarinatetheeggplant,tomatoes,greenpeppers,andjalapeñopeppers in the marinade at room temperature for at least 30

minutes.Preheat thegrill so thatyoucanholdyourhand4 inchesabove thesurface for a count of 4 seconds. Grill all the vegetables for 4 to 5minutesoneachside,untilcookedbutnotmushy.Chillthevegetablescompletely.Cutthetomatoesintowedges,cuttheeggplantandgreenpeppersintobite-sizepieces,andmincethejalapeñopeppers. Gently toss all the vegetables together with the remainingcilantro.Seasonwiththesalt.

PER SERVING: CALORIES 180: CALORIES FROM FAT 100; CALORIES FROM SATURATED FAT 15; PROTEIN 3 G;


CALORIESFROMFAT

ChipotlePotatoSalad

SERVES8

TheChipotleDressing

1cannedchipotlepepperin⅛cupadobosauce

3smallclovesgarlic,minced(1½teaspoons)

¼cupplus1tablespoonextra-virginoliveoil



Salttotaste

TheSalad2poundssmallredpotatoes,unpeeledandquartered

½mediumredpepper,diced

½mediumgreenpepper,diced

½smallredonion,diced

1½cupscornkernels,freshorfrozen


CHIPOTLESareactuallysmokeddriedjalapeños.Theyareavailablein

severalforms:dried,pickled,and(ourpreference)cannedinadobo

sauce.Chipotlesinadobosauceareslightlysweet,smoky,andhave

analmostchocolate-likeflavor.Heretheyaddawarmtouchtothe

boiledpotatoes.Kernels of corn and the redpeppers adda sweet

crunchwhile sharp cilantro rounds out this salad. Serve at room

temperatureforbestflavororwarmforanicechangeofpace.

TOPREPARETHECHIPOTLEDRESSINGCombine the chipotle pepperandadobosauce,garlic,oliveoil,vinegar,pepper,andsaltinablenderuntilpuréed,orcombinealltheingredientsinamixingbowlwithawirewhisk.TO PREPARE THE SALAD Steam or boil the potatoes for about 20minutes, or until cooked through but still firm. Chill the potatoescompletely.Transfer thepotatoes to a largemixingbowl, andadd thedicedpeppers,onion,corn,andcilantro.Tossthesaladwiththedressing,andserve.

PER SERVING: CALORIES 180; CALORIES FROM FAT 80; CALORIES FROM SATURATED FAT 10; PROTEIN A G;


FROMFAT

RecipeBonusTrythispotatosaladwarmservedunderneathagrilledchickenbreastorleangrilledsausage.Justaddawarmloafofsourdoughorrosemarybreadforarusticdinner.

ChipotleChilies

CHIPOTLE chilies add a robust, smoky flavor to sauces, soups,

marinades,andstews.Theyarenotavarietyofchilipepperbutare

actuallysmoked,driedjalapeñopeppers.

Chipotlesarestronginflavorandalittlegoesalongway.They

canbe founddriedorcanned inadobosauce,which isa tomato-

basedthickpureethatcanbeincorporatedintorecipesalongwith

thechilies.

JapaneseKaleSaladwithShiitakeMushrooms

SERVES8

TheTamariDressing¼cuptamari

⅛cupbrownricevinegar

⅛cupcanolaoil

TheSalad1cuppackeddryarame

2cupsboilingwater

2teaspoonscanolaoil

⅛cupsesameoil

½poundshiitakemushrooms,sliced(2cups)

2buncheskale,chopped(6to8cups)

1cupgratedcarrots

½cupgrateddaikonradish

3tablespoonssesameseeds,toasted

KALEusedtobethestuffthatsupermarketsgarnishedtheirseafood

cases with. It’s now one of the darlings of the cruciferous plant

kingdom.Whileothershavebeendecoratingwithit,wehavebeen

serving kale for years. Shredded kale is paired with shiitake

mushrooms,themeatyfull-flavoredAsianmushroomthatislinked

tomanypotentialhealthbenefits.Thiscombinationof ingredients

offers the perfect balance of sweet, sour, bitter, and salty. If you

likeabitofspice,addasprinklingofcrushedredchiliflakes.

TOPREPARETHETAMARIDRESSING Inabowl, combine the tamari,brownricevinegar,andcanolaoil.Blendwellandreserve.TO PREPARE THE SALAD Cover the arame with the boiling water,and allow it to soak for 30minutes.Drain and rinse the arameundercoldwater.Whilethearameissoaking,heattheoilsoverhighheatinasmallsautépan.Whentheoilisveryhot,sautétheshiitakemushroomsuntilgoldenbrown;cool.Steamormicrowavethekalein¼cupwaterfor3minutesuntilbrightgreen;immediatelyremovethekaleandplungeintoanice-waterbathtostopthecookingprocess.Gentlysqueezethewateroutof thekaleandfluffitupinabowl.Combine the cooked kale, plumped arame, carrots, daikon, sautéedmushrooms, and sesame seeds in a large bowl. Just before serving,gentlytossthesaladwiththedressing.



FROMFAT

Southern-StylePowerSlaw

SERVES8

TheCajunDressing

1cupmayonnaise

⅛cupDijonmustard

3tablespoonssugar

3tablespoonscidervinegar

1½teaspoonsCajunspices

1teaspoonsalt

TheSalad6cupsthinlyslicedgreencabbage

4cupsthinlyslicedredcabbage

4largecollardgreenleaves,thinlysliced

6scallions,thinlysliced

UNCOOKEDcollardgreens,amemberoftheleafycruciferousvegetable

family, add a unique crunchy texture and fresh herblike taste to

thisbeautifulpalegreensalad.DijonmustardandCajunspiceadd

someheat to thedressing for this slaw,whichcanbe servedasa

side dish or used as a sandwich topping. Try someover a grilled

chickenbreastsandwich.

TO PREPARE THE CAJUN DRESSING Combine the mayonnaise,mustard, sugar, vinegar, Cajun spice, and salt in a mixing bowl large

enoughtoholdthesaladingredients.Mixwellwithawirewhiskuntilcombined.TOPREPARETHESALADCombinethecabbages,collardgreens,andscallions in the bowlwith the dressing, andmix until combinedwell.Allowtomarinatefor1hourbeforeserving.



CALORIESFROMFAT

CruciferousVegetables

REMEMBERwhenyourmothertoldyoutoeatyourbroccoli?Sheknew

whatshewas talkingabout.Cruciferousvegetablesare the family

that includes broccoli, artichokes, brussels sprouts, turnips,

rutabagas,andleafygreenssuchaskale,collardgreens,chard,and

bok choy. These vegetables contain compounds that appear to be

effective in protecting against some forms of cancer. Cruciferous

vegetables also contain sizable quantities of fiber as well as the

antioxidantnutrientsbeta-caroteneandvitaminC.

SzechwanSlaw

SERVES8

TheSzechwanDressing¼cupricewinevinegar

¼cupcanolaoil

¼cupsugar

2teaspoonsgratedfreshginger



Salttotaste

TheSalad3cupsthinlyslicedredcabbage

3cupsthinlyslicedgreencabbage

1largeredpepper,seededandthinlysliced


1largecarrot,grated

¼poundsnowpeas,slicedthinlyanddiagonally


THIS is not your traditional slaw—it has a crisp, clean flavor

balanced by rice vinegar and sugar. Grated fresh ginger adds a

pungent kick. Crunchy and refreshing, this slawworkswell on a

sandwichorwrapped in lettuce leaves.Youmayalsomix itwith

dicedtofuorshreddedchicken.

TO PREPARE THE SZECHWAN DRESSING In a bowl, combine thevinegar,canolaoil,sugar,ginger,redchiliflakes,cilantro,andsalt.Setaside.TOPREPARETHESALADCombine the redandgreencabbages, redpepper, scallions,carrot, snowpeas,andsesameseeds.Fifteenminutesbeforeservingtime,tossthecabbagemixturewiththedressing,asthisallowstheflavorstomeldwhilekeepingthecrispvegetablesintact.



CALORIESFROMFAT

TipfromtheTeam:Tryplacingapieceofplasticwrapacrossyourgraternexttimeyouneedtograteginger—itwillallsticktotheplastic,andonceyoupeeltheplasticoffafteryou’refinishedgrating,you’llbeabletouseeverysinglespicydrop.

SonomaChickenSalad

SERVES6

TheDressing1cupmayonnaise

4teaspoonscidervinegar

5teaspoonshoney

2teaspoonspoppyseeds


TheSalad2poundsbonelessandskinlesschickenbreasts

¾cuppecanpieces,toasted

2cupsredseedlessgrapes

3stalkscelery,thinlysliced

SONOMA Chicken Salad is one of our classic Whole Foods Market

dishes. The origin is shrouded in mystery because no one

rememberswhocreatedthisgem.However,thetasteofthissalad

isknownthroughoutourstores.Thetenderchickenbreast,crunchy

pecans, and the juicyburstingof sweet grapeswith eachbite are

hardtotop.Poppyseedshelporchestrateflavorsandtexturesinto

oneofthebestchickensaladsyouwilleverfind.

TO PREPARE THE DRESSING In a bowl, combine the mayonnaise,vinegar,honey,poppyseeds,andsaltandpepper.Reservethedressingin the refrigerator. This stepmay be done 2 days prior tomixing the

salad.TO PREPARE THE SALAD Preheat the oven to 375°F. Place thechickenbreasts inone layer inabakingdishwith½cupwater.Coverthe dishwith foil, and bake the chicken breasts for 25minutes, untilcooked completely through.Remove the chickenbreasts from thepan,cool slightly at room temperature, and then completely chill, lightlycoveredwithplasticwrap,intherefrigerator.Whenthebreastsarecold,dicethemintobite-sizepieces,andtransferthepiecestoalargebowl.Combinethechickenwiththepecans,grapes,celery,anddressing.



CALORIESFROMFAT

Variation: Sonoma Chicken Saladmakes a great sandwich and is alsocomfortableatopabedoffieldgreens.Thisentréesaladisalsodeliciouswhenstuffedinsideamelonhalfforbrunchordinner.

BlackenedChickenSalad

SERVES6

TheMustardDressing1cupmayonnaise

¼cupDijonmustard

¼cupcidervinegar

TheSalad2½poundsbonelessskinlesschickenbreasts

⅛cupcanolaoil

⅓cupCajunseasoning(seeNote)

1largecarrot,grated

½redonion,minced


CAJUN seasoning, or blackening spices, is very popular in New

Orleans.Madewithablendofuptotwentyherbsandspices,itcan

beusedtolivenupmanyfoods.Thisentréesaladisgoodforsimple

sandwiches or beautifully arranged salad plates with greens and

sliced seasonal vegetables. A heavy-bottom cast-iron skilletworks

bestforblackening(ifyoudon’townone,youmaywanttoremedy

that—theyareinexpensiveandmaybeusedformanydishes),but

youcanusearegularskillet,aswell.

TO PREPARE THE MUSTARD DRESSING Combine the mayonnaise,mustard,andvinegarinalargemixingbowl.Setaside.

TOPREPARETHESALADBrushonesideofthechickenbreastswithhalfthecanolaoil,sprinklewithhalftheCajunseasoning,andpresstheseasoning onto the chicken breasts, using your hand or the back of aspoon.Turnthechickenbreastsoverandrepeattheseasoningprocess.Heatacast-ironskilletuntilitisveryhot.Carefullyplacethechickenbreasts into the pan. Cook the breasts without moving them for 5minutesoneachside.Transfertheironpantotheovenortransferthebreasts to a baking sheet and finish cooking in a 375°F. oven for 10minutes, until cooked through and well browned. Chill the chickenbreastscompletely.Cutthechickenintobite-sizepieces.Transfer the chicken to a largebowl andadd the carrot, onion, andscallions.Addthedressing,andmixwell.

NOTE:IfyouwishtomakeyourownCajunseasoning,trythefollowingrecipeforCajunSpice,whichwilllastfor4to6months,thenlosesomeofitspunch.


CARBOHYDRATE 9G; TOTAL FAT 25G; SATURATED FAT 4.5G; CHOLESTEROL 145MG; SODIUM1.980MG:44%

CALORIESFROMFAT

C

CajunSpice

MAKESABOUT1¼CUPS

¼cupplus1tablespoonpaprika

⅛cupdriedthyme

⅛cupdriedoregano

1tablespooncuminpowder

1tablespoononionpowder

⅛cupgarlicpowder

⅛cupdriedsweetbasil

1tablespoonfreshlygroundblackpepper

1tablespoonfreshlygroundwhitepepper

1tablespooncayennepepper

⅛cupsalt

ombine all the ingredients in the bowl of a food processor andpulseuntilwellblendedormixthoroughlyinalargebowlwitha

spoonorwirewhisk.Keepstored inacovered jar inacooldarkplaceforupto6months.

EnlightenedCaesarChickenSalad

SERVES6

1tablespoonextra-virginoliveoil

⅛cuplemonjuice



2poundsbonelessskinlesschickenbreasts

½cupgratedParmesancheese

½cupchoppedparsley


¼cupmayonnaise

1tablespoonplainyogurt


YOU ask, “Why enlightened?” Because traditionally Caesar salad is

madewithlotsofeggyolksandoil,andthisoneisn’t.

This is actually a simple way to make a very unusual chicken

salad.Whenbaked, theParmesancheesebrownsonto the surface

ofthechicken.Thiscaramelizedcheesecrustimpartsasharpflavor

to the dressing after the salad has been put together. We

recommendmakingthissaladafewhoursbeforeservingitsothe

flavorsmarry. Youmaymarinate the chicken overnight with the

P

olive oilmixture for added flavor. Serve this entrée salad stuffed

intoapineappleormelonforagreatluncheon.Also,tryitonabed

ofleafspinachgarnishedwithroastedpiquillopeppers.

reheattheovento375°F.Inalargebowl,mixtheoliveoil,lemonjuice, garlic, and ¼ teaspoon pepper together. Toss the chicken

breasts in this marinade, and then place them in a single layer on abakingpan.SprinklethechickenwithhalftheParmesancheese.Bake the chicken for 20minutes and then chill completely. Cut thechicken into bite-size pieces. Combine the chickenwith the remainingParmesan cheese and theparsley, celery,mayonnaise, andyogurt, andseasonwiththesaltandpepper.



CALORIESFROMFAT

MediterraneanTunaSalad

SERVES6

4(6-ounce)cansalbacoretuna,drainedwell

1(14-ounce)canquarteredartichokehearts,drainedwell

½cupchoppedredpepper

¾cupslicedGreekolives


¼cupmincedItalianparsley

¼cupmincedfreshbasil


1teaspoondriedoregano,or1tablespoonfresh

1cupmayonnaise

3tablespoonslemonjuice


THIS colorful combination of tuna and artichokes has universal

appeal—great forentertainingor forkids’ lunchboxmeals.Try it

overabedoffieldgreensorinlargelettuceleafcups.Useagood-

qualityGreekolivesuchasaKalamataforthissalad.Forasmoky

flavor,tryroastedredpeppersorpiquillopeppers;theyaddlotsof

character.Agreatway to try this salad is to slicea9-inch round

focacciabreadinhalflengthwise,fillitwiththetuna,andpressa

platedownontopoftheroundbread.Placeaheavycanorweight

ontopforanhour,andthedressingwillseepintothebread.Slice

Iandserve.

n a large bowl, combine the tuna, artichoke hearts, red pepper,olives, onion, parsley, basil, garlic, oregano, mayonnaise, lemon

juice,andpepper.Mixalltheingredientstogetherwell.


CARBOHYDRATE13G;TOTALFAT22G; SATURATEDFAT3.5G;CHOLESTEROL35MG;SODIUM1.190MG;55%

CALORIESFROMFAT

KalamataOlives

KALAMATA olivesgrowonly inGreeceandare consideredoneof the

worldsfinestolives.AuthenticKalamatasarerecognizablebytheir

almond-shapedpoint,deeppurplecolor,andfirmtexture.Thehills

aroundSparta,Greece,arecommonly regardedasoneof thebest

growing areas for this varietal. Kalamata olives have a rich, firm

texture and a smoky, wine-infused snap that bring life to salads,

pizzas, and pastas. A traditional way to enjoy Kalamatas is to

simplyservethewhole,unpittedoliveswithachunkofrealsheep’s

milk feta,goodextra-virginoliveoil,anda loafofpitabread.To

pitaKalamata,gentlypushdownontheolivewiththeflatsideof

yourknifebladeto loosenthepit fromtheflesh.Themeatof the

oliveshouldcutawayeasily.

SouthwesternCalamariSalad

SERVES8

3poundscalamari,cleaned,cutinto½-inchrings

TheSouthwesternDressing3tablespoonsextra-virginoliveoil



2ouncessherryvinegar

¼cuplimejuice

½teaspooncumin

½teaspoonchilipowder

½teaspoonpaprika

8to12dashesofhotpeppersauce,ortotaste


TheSalad1largeredpepper,seededandchopped

½redonion,minced

1(15-ounce)canblackbeans,drainedandrinsed

¼cupplus2tablespoonschoppedfreshcilantro

CALAMARI sounds a lot friendlier than squid. This delicious

member of the mollusk family ranges from one inch long to the

ninety-footgiant squidof legends that sailorsoncedreaded.They

I

might not have been so afraid if they had tried this salad first.

Always look for small fresh squid tubes or shells instead of the

frozenrings.Theyhaveamuchbetterflavorandtexture.Besureto

cook squid quickly, as it tends to become very rubbery if cooked

toolong.Thisisabeautifulsalad—fullofcolorandshapes.

n a saucepan, bring 3 quarts of water to a boil. Add the calamarislicestotheboilingwater,andstir.Allowthecalamaritocookfor1

minuteoverhighheat.Removeimmediately,drain,andchillinanice-waterbath.TOPREPARETHESOUTHWESTERNDRESSINGHeattheoliveoilandminced garlic over a low flame in a large sauté pan. Cook the garlicslowlyfor3minutes,untilitisgoldenbrown;thencoolthegarlic.Addthe jalapeño, sherry vinegar, lime juice, cumin, chili powder, paprika,hotpeppersauce,andsaltandpepper.TOPREPARETHESALADWhenthecalamariischilled,drainitwelland transfer to a large salad bowl. Combine the calamari, red pepper,onion,blackbeans,cilantro,anddressing.



CALORIESFROMFAT

PORTOBELLOMUSHROOM CLUB FIRE-ROASTED VEGETABLE ANDHUMMUS CLUB THAI VEGETABLE WRAP MEDITERRANEANVEGETABLE WRAP SANTA FE VEGETABLE WRAP GREEN CHILIPISTACHIOMOLEENCHILADAS TOFUREUBEN CAPECODWRAPCALIFORNIA HIGH ROLLER JAMAICAN JERK CHICKEN WRAPSMOKEDTURKEYCOBBWRAP SPINACHANDPINENUTQUICHESPICYASIANFLANKSTEAKSUBMARINEWITHSZECHWANSLAWANDPEANUT SAUCE EIGHT-LAYER TORTILLA PIE JERK CHICKENTRIPLE-MUSHROOM AND LEEK STRUDELQUESADILLAS TRIPLE-PEPPER, ONION, AND CHEESE QUESADILLAS WOODLANDMUSHROOM QUESADILLAS MUSHROOM GOAT-CHEESEQUESADILLAS SWEETPOTATOQUESADILLAS

ofthemostvitalelementsofglobalsustenance.Everyculturedependsonsome form of bread for scooping, wrapping, and enjoying its nation’sindigenouscuisine.Fromhearth-bakedMediterraneanpitabreads,Italy’sbruschetta, and Mexico’s tacos and quesadillas to Asian rice paperwrappersandCalifornia’sgenuinesourdoughbread,it’seasytoseewhybreadiscalledthestaffoflife.InEnglandduringthelate1700s,thefirstsandwichwascreated,andsincethencountless ingredientshavefoundtheirwayinbetweentwopiecesofslicedbread.Awell-madesandwichcanbeextremelygratifying.Awrapsandwich

is welcome handheld fuel for a busy day. It can just as easily be acomfortingmealservedwithabowlofsteamingsoup.We’veexpandedthischaptertoincludeotherinterpretationsofthesandwich—somethingrolledorwrapped,atortilla-stackedmeal,evenasavorypastrybakedinaflourshell.In choosing recipes for this chapterwehad to define someBetween

the Bread criteria: innovative fillings, contrasting textures, and bold-flavored spreads to daub across the bread. Convenience was also aconsideration, andmost of these dishes can be pickedup in one handandeaten.Thischaptercoversalotofground.In this group you will find a variety of stacked tortillas filled with

sharpcheeses,freshsalsas,andeverythingfromgrilledchickentogiantmushroomcaps.We includeda fabulousSpinachandPineNutQuichewith an alluring sage-infused custard encased in a crispy outer shell.You’llneverlookatstrudelthesamewayafteryouslicetheflakyendoffourTriple-MushroomandLeekStrudel,exposingafillingofcaramelizedleeksandthreekindsofmeatymushrooms.CrackopenthecorntortillashellofourGreenChiliPistachioMoleEnchiladas to smell the roastedpistachios, cilantro, serrano peppers, and cinnamon of the rich molesauce.All these recipes are appropriate for any meal, and the wrap

sandwiches, ifcut into1-inch-thickslices,becomestunningparty food.Don’t hesitate to fill your children’s lunch boxes with any of oursuggestions;theymaynevereatwhitebreadandbolognaagain.

M

PortobelloMushroomClub

SERVES2

2largeportobellomushrooms,wipedclean,stemsremoved

¼cupItalianHerbVinaigrette,oryourfavoriteherbdressing,

plusmoreforserving,ifdesired

3slicesprovolonecheese

1(6x6-inch)piecefocacciabreador1kaiserroll

3jarredroastedredpeppers,drainedwell

Handfulofarugulaleaves,washed

THE king of mushrooms really makes his presence known in this

royal club. The oregano-and garlic-infused mushroom cap has a

beefy texture that is complemented by sweet pepper and sharp

provolone cheese. The crown of arugula adds a nutty aftertaste.

Feelfreetosubstitutefreshspinachforthearugula.

arinate the portobello mushrooms at room temperature in thevinaigrettefor20minutes.Grillthemushroomsovercoalsoron

a gas grill over medium heat for 5 minutes per side, until nicelybrowned.Thismaybedone1daypriortomakingthesandwiches.Youmay also broil the mushrooms 3 inches from the broiling element ofyourovenfor6to7minutesperside,untillightlybrowned.Half the focaccia or roll horizontally, and place the cheese on one

piece of the bread. Cut the grilledmushrooms into 1-inch-thick slicesdiagonally, and arrange them over the cheese. Place the peppers overthemushrooms, and topwith the arugula. If you like, sprinkle a littlevinaigretteoverthearugula,andcloseupthesandwich.



CALORIESFROMFAT

Fire-RoastedVegetableandHummusClub

SERVES6

1mediumredpepper,halvedandseeded,cutinto1-inch-wide

strips

1mediumgreenpepper,halvedandseeded,cutinto1-inch-

widestrips

½mediumredonion,cutinto1-inch-thickslices

1mediumzucchini,cutinto½-inch-thickslices

1mediumyellowsquash,cutinto½-inch-thickslices


2teaspoonsbalsamicvinegar

1teaspoonlemonjuice

2teaspoonsdriedItalianherbs


6kaiseroronionrolls,or6-inchsquaresoffocacciabread

2cupshummus(readymade)

THE natural sugar from the roasted vegetables melts into the

balsamic vinegar to produce a sweet-tart flavor. The crisp fire-

roastedvegetablesprovidegreatcontrastwhenpiledoveralayerof

creamy hummus. Serve these fire-roasted vegetables over salad

greens,ortossedintoanomelette,aswell.Theyareequallygoodat

roomtemperatureorslightlywarm.

Ifyouareroastingthevegetablesintheoven,preheatitto500°F.

Combinethepeppers,onion,zucchini,andyellowsquashwiththeolive oil, vinegar, lemon juice, dried Italian herbs, and salt and

pepper. Spread the vegetables out on a baking pan and roast for 20minutes, until they begin to caramelize and become tender but notmushy.Ifyou’regrilling,grillthevegetablesovercoalsorinagasgrillfor10minutes,turningthemoccasionally,untilbrownedandtender.Youmayuseagrill screen for cooking thevegetables.This inexpensivepieceofbarbecueequipmentmakesthistaskeasier.To assemble each sandwich, slice the rolls or focaccia in halfhorizontally.Spreadthehummusevenlyover thebottomof therollorfocaccia bread. Arrange the vegetables evenly over the hummus, andplacetheotherhalfoftherolloverthevegetables.



CALORIESFROMFAT

ThaiVegetableWrap

SERVES2

¼poundfirmtofu,sliced½inchthicklengthwise,grilledor

broiled

2ouncesCreamyPeanutSauce

½cupsnowpeas

½cupthinlyslicedredonion

¾cupthinlyslicedredpepper

½cupbeansprouts

½cupgratedcarrots

1(12-inch)flourtortilla

1tablespoonhoisinsauce

2leavesleaflettuce

ALTHOUGHanycombinationofvegetablesmaybeusedforthiswrap,

sweet peppers and crisp snow peas and sprouts create a crunchy

complementtothetendertofufilling.Thereareafewtofuoptions:

Youmayusetofuoutofthepackage(usepregrilled,seasonedtofu)

orcookthetofuyourselffirstbygrillingorbroiling.Thevegetables

aretossedwithjustenoughCreamyPeanutSauce.

AlsotryThaiDippingSauceinsteadoftheCreamyPeanutSauce,

butnotethatthedishwillnolongerbeveganorvegetarian.

entlybrushthetofuwithsomeCreamyPeanutSauce.

GBlanch the snow peas for 1minute in boilingwater. You can use asmallbasketorcolander.Drainandrinsethepeas incoldwater.Toss the onion, pepper, bean sprouts, snow peas, and carrots intheremainingCreamyPeanutSauce.

Spread the tortilla with the hoisin sauce and top with one of thelettuce leaves. Place the sliced tofu over the lettuce, arrange thevegetablemixtureoverthetofu,topwiththeremaininglettuceleaf,androlltightly.Cutinhalfdiagonally.



CALORIESFROMFAT

S

MediterraneanVegetableWrap

SERVES2


⅓cuphummus(readymade)

2cupsstemmedspinachleaves,washed

½cucumber,peeledandslicedlengthwise

1mediumtomato,thinlysliced

8cannedartichokequarters,drainedwell

3verythinredonionslices

¼cupolivehalves,preferablyKalamataolives

⅓cupcrumbledfetacheese

CRISP and crunchy Greek salad surrounded with creamy hummus

makes this wrap refreshing and light. Make sure you find ripe

tomatoeswithlotsofjuicetomoistentheflourtortillajustabit.If

youlike,drizzlewithalittleextra-virginoliveoilandasqueezeof

lemon before rolling. The Greek word opa roughly translates to

“joyouslife,”whichperfectlydescribesthefeelingwheneatingthis

sandwich.

pread the tortilla with the hummus. Scatter the spinach over thehummus. Place the sliced cucumber, sliced tomato, artichoke

quarters, sliced onions, and olives over the spinach. Sprinklewith thefetacheese,rolltightly,andslicediagonallyinhalf.



CALORIESFROMFAT

SantaFeVegetableWrap

SERVES2

1(12-inch)flourtortilla,flavorofyourchoice(trycilantro)

1½tablespoonscreamcheese,atroomtemperature

3leavesleaflettuce

4slicespepperMontereyJackcheese

4thinslicestomato

½avocado,thinlysliced

4thinslicesredonion

½cupjicamathinlyslicedintomatchsticks

¼cupsweetcornkernels,freshorfrozenanddefrosted

¼cupcookedblackbeans,drainedandrinsed

ANexplosionoftraditionalSouthwestflavorsandtexturesdescribes

thefirstbite;therestispurejoy.Ifyouwanttoaddsomeheat,try

mixing a teaspoon of chipotle chili in adobo sauce to the cream

cheese before spreading it on the tortilla. When the wraps are

made,thefillinglookslikeanediblemosaicofblackbeans,yellow

sweet corn,white jicama, pale green avocado, and red tomatoes.

Serve thesewraps for parties by slicing into 1-inch-thick slices—

theyhavetremendouseyeappeal.Servethesewithabitoftomato

salsaandsourcreamorplainyogurtonthesidefordipping.

pread the tortilla thinlywith the cream cheese. Place 2 lettuce leavesoverthecreamcheese.LayerthepepperMontereyJackcheeseoverthe

Scream cheese. Layer the tomato, avocado, onion, and jicama over the

cheese. Spoon on the corn and black beans evenly. Topwith theremaininglettuceleaf,androlltightly.Sliceinhalfdiagonally.



CALORIESFROMFAT

Jicama

THIS large, round, thin-skinned vegetable, also called a Mexican

potato,hasawonderfullysweetflavorandcrunchytexture.Itwas

onceonlyavailableinHispanicmarkets,butyoucannowfinditin

markets everywhere. Like a giant water chestnut, jicama can be

eaten raw or cooked. After peeling the outer skin, try grating or

thinlyslicingjicama.Thensimplydressitwithasprinklingoflime

juiceandsalt.Jicamawillkeepforaboutaweekintherefrigerator.

GreenChiliPistachioMoleEnchiladas

SERVES8

TheGreenChiliPistachioMoleSauce1cupshelledpistachios

2teaspoonsoliveoil

8tomatillos,husked,washed,androughlychopped,or1½cups

cannedtomatillos,drained

2serranochiliesor1jalapeñopepper,halved,seeded,and

roughlychopped

½redonion,chopped

2clovesgarlic,chopped(1teaspoon)

1(1-inch)cinnamonstick

1teaspoonwholecuminseeds

2wholecloves

1cuplooselypackedfreshcilantroleaves

3cupsplus1cupwaterorchickenstock

Salttotaste

Juiceof1lime

TheEnchiladas8(9-inch)corntortillas

1½poundscooked,shredded,bonelessskinlesschickenbreasts

1cupgratedMontereyJackcheese

Cilantrosprigstogarnish(optional)

Sourcreamorplainyogurttoserve(optional)

THIS green sauce is unlike any other because of the pistachio oil,

whichaddsavividbrightgreencolorwhencombinedwithcilantro

and chilies. A background of cinnamon and clove adds an

underlying warm nuance that rounds out the rich flavor. Corn

tortillas are preferable, although youmaymake these enchiladas

with flour or whole wheat tortillas, as well. Serve with Cilantro

LimeRice.

TO PREPARE THE GREEN CHILI PISTACHIOMOLE SAUCE Toast thepistachiosinalarge,dry,deepskilletovermediumheatfor5minutes,stirringfrequently,untilthenutsarelightlybrowned.Removefromthepanandreserve.Addtheoliveoil to thepanandsauté the tomatillos,chilies,onion,garlic,cinnamon,cumin,andclovesovermediumheatfor3 minutes, until they begin to brown. Place the sautéed tomatillomixture,cilantro,andbrownedpistachiosinafoodprocessororblenderwiththe3cupswaterorstock,andpureeuntilsmooth.Placethepuréedmixturebackintotheskillet,andbringittoaboil.Lowertoasimmer,andcookslowly for30minutes,graduallyaddingmorewateror stockuntilamedium-thicksauceisformed(itwillcoataspoon).Seasonwiththesaltandlimejuice.TOPREPARETHEENCHILADASSteamthetortillasoneatatimefor1to2minutesinasteamerlinedwithadamptowel.Youmayalsowrap3tortillasatatimeinadamppapertowelandheatforabout1minuteinamicrowaveoven.Thismakesthetortillasmalleableandeasytostuff.Flourtortillastakeonly45secondstosoften.Fill each tortilla with 2 to 3 tablespoons of the shredded chicken,dividingthemixtureevenlybetweenthe6to8tortillas.Rollthetortillaaroundthechickentightly,andplaceseamsidedownina13x9-inchbakingdish.Whenallthetortillasareplacedinthedish,coverwiththemole sauce,and shake thepan todistribute the sauceevenly.Sprinklethe cheese over the top, and bake for 20minutes, until the cheese ismelted and the enchiladas are heated through. Garnish with cilantrosprigs,andservewithsourcreamorplainyogurt,ifdesired.



CALORIESFROMFAT

TofuReuben

SERVES2

TheRussianDressing1tablespoonmayonnaise

1teaspoonketchup

1teaspoonpicklerelish(sweetordill)

2slicesryebreadwithseeds

¼poundfirmtofu,slicedlengthwise,¼inchthick

⅓cupsauerkraut,welldrained

2ouncesSwisscheese,thinlysliced,orsoycheeseofyour

choice

Vegetableoroliveoilforoilingpan

THISReubenisafarcryfromtheoriginalmile-highstructuremade

withcornedbeef,Russiandressing,andlotsofmeltedcheese.This

sandwich makes your mouth happy, as the layers of sauerkraut,

tofu,andcheeseworksowellnestledbetweenthegriddledcrispy

rye bread. You may make a vegan version of this sandwich by

substitutingasoy-basedmayonnaiseandusingasoy-basedcheese.

TO PREPARE THE RUSSIAN DRESSING In a small bowl, combine themayonnaise,ketchup,andpicklerelish.SpreadtheRussiandressingovertheinsideofbothslicesofryebread.

Arrange the tofuslicesover thedressing.Spread thesauerkrautevenlyover the tofu.Topwith thecheeseand thenwith the remainingbread

slice.Heat anonstickpanovermediumheat. Lightly oil or spray thepanwiththeoil.Placethesandwichinthepan,andputaplateontopofthesandwich.Weightheplatedownwithacanoraheavysaucepot,andpressgently.Lowertheheat,andcookthesandwichfor4minutes,untilgoldenbrown.Flipthesandwichover,andrepeattheprocessuntil thesandwich isgoldenonbothsidesandheated through.Cut inhalf,andserveimmediately.



CALORIESFROMFAT

CapeCodWrap

SERVES2

1mediumredonion,sliced½inchthick

Oliveoilforbrushingtheonion


1teaspoonsugar(optional)

1teaspoongratedorangezest

1tablespooncreamcheese

1(12-inch)flourtortilla(wholewheatoryourfavoriteflavor)

2cupsfreshbabyspinachleaves

6ouncesslicedsmokedturkey

2ounceswholeberrycranberryrelish

THIS recipe isn’t originally fromCapeCod, but it iswell known in

ourmid-Atlanticstores.WethinkCapeCodderswouldembracethis

sandwichastheirown,Thereissomethingaboutthecombination

of cranberry relish, smoked turkey, and grilled red onions that

speaks to all of us, and the addition of the citrus cream cheese

makes this a winner. This sandwich relies on simple contrast of

flavors and textures. You should also try this with apple or pear

chutneyorpreservesinsteadofcranberries.

Preheat the oven to 375°F.Brush the onion slices lightlywith the olive

oil, and sprinklewith the salt andpepper. Spread themout on asheet pan and bake for 30 minutes, stirring occasionally untilgoldenbrown.Youmaysprinkle1teaspoonofsugarovertheonion

fora littleextrasweetnessandbrowning.Youmayalsogrill theonionon a gas grill or barbecue for 4minutes per side, until browned. Thiswillgiveitasmokyflavor.Inasmallbowl,combinetheorangezestandcreamcheese.Spreadthecitruscreamcheeseonthetortilla.Placethespinachleavesoverthecreamcheese.Scattertheonionoverthespinach.Arrangethesmokedturkeyovertheonion,coveringtheentiresurfaceofthetortilla.Place the berry relish over the turkey in a 1-inch-thick line along thebottomedgeofthetortilla.Rolluptightly,andslicediagonallyinhalf.



CALORIESFROMFAT

RecipeBonus For extra kick, add a spoonful of orange marmalade to the creamcheese.

A

CaliforniaHighRoller

SERVES4


1smallripeavocado,slicedormashed

4largeleavesleaflettuce,greenorred

10to12ouncesthinlyslicedturkeybreast


⅓cupfavoritesalsa,plusextratoserve

THIS wrap may be made with fresh roast turkey breast (our

recommendation)oryour favoritesliceddelimeat.Makesure the

avocado isveryripe for this sandwich.Look foraCaliforniaHass

variety,whichisambrosialandcreamy.Tomakethingseasier,you

maymashanavocadowithatouchoflemonorlimejuiceandsalt

at least an hour beforemaking sandwiches, and reserve it in the

refrigerator.

Usea thick tomatosalsawithsomebody.Alsobesure that the

lettuce leavesaredry.Anyexcessmoisturewillmakea sandwich

soggy.TryMontereyJackwithjalapeñosforabitofheat.Youmay

use your favorite tortillas; there are many available in various

flavors.Ourfavoritesarecilantroorspinachflavored.

rrange the tortillas in front of youon the kitchen counter or foreasierrollingonapieceofparchmentpaper.Spreadtheavocado

thinlyoverthetortillas.Overlaptwodrylettuceleavesovertheavocado

with the frillypart to the leftandrightoutsideof the tortilla.Arrangetheturkeyover the lettuce leaves.Sprinkle thecheeseover the turkey.Sprinkle the salsa over the length of thewrap, forming a 1-inch stripacrossthecenter.Wrapthesandwichfirmlybyrollingtheedgeclosesttoyouoveritselfand the filling until a pinwheel is formed. Cut each sandwich in halfdiagonally.Securewithatoothpickifyoulike.Servewithextrasalsafordipping.



CALORIESFROMFAT

RecipeBonusForextracolor,fiber,andtexture,mashcookedblackbeansandblendthemintotheavocado.

S

JamaicanJerkChickenWrap

SERVES2



3leavesleaflettuce,redorgreen

8ouncesgrilledJerkChicken,chopped

8verythinslicesredonion

½cuppreparedfruitchutney

SPICY,sweet,andcrunchywithatropicalflavor,thissandwichmay

bemade using Grilled Jerk Chicken from our recipe orwith any

cooked chicken. If you are short on time, chop up some leftover

cooked chicken and marinate with your favorite jerk sauce or

seasoning mix. There are many fruit chutneys available for the

sauce: Try a mango, peach, or tropical fruit variety. The cream

cheesesealsthewrapandkeepsitfromopening,oncerolled.

pread the cream cheese thinly over the tortilla. Place 2 leaves oflettuce on the bottomhalf of the tortilla. Spread the jerk chicken

overthelettuce.Scattertheredonionoverthechicken.Spoonthefruitchutneyovertheonions.Topwiththeremaininglettuceleaf.Rollupthetortillatightly,andcutitdiagonallyinhalf.



CALORIESFROMFAT

I

SmokedTurkeyCobbWrap

SERVES2

1tablespooncrumbledbluecheese



2leavesleaflettuce

6ouncesthinlyslicedsmokedturkey

4thinslicestomato

1largeegg,hard-boiledandsliced

4thinslicesredonion

½ripeavocado,thinlysliced

3stripscookedbacon

HOW ingenious—aclassicCobbsaladwrappedup ina flour tortilla

that may be eaten on the run. The flavors and textures of this

sandwicharebrilliantandsurprising.Amildbluecheeseshowsoff

thesmokyturkeyandrichavocadowhiletheslightlysweetbacon

provides a nice background note. Use roasted unsmoked turkey

breastifyouprefer;eitherway,it’sapicnicfavorite.Creamcheese

mixedwithbluecheeseholdsthiswraptogetherwell.

nasmallbowl,lightlyblendthecheeseswiththebackofaforkuntilcombined.Spreadthecheeseblendevenlyoverthetortilla.Topwith

thelettuce;thenarrangetheturkeyoverthesurfaceofthelettuce.Layerthetomato,egg,onion,andavocadoovertheturkey,andtopwiththebacon.Rolltightlyandcutinhalfdiagonally.



CALORIESFROMFAT

Tip from the Team: When you want to serve avocado slices, the best way toremovetheseedisbychoppingintotheseedwithaknife(justonechop,hardenoughtosticktheknifeintheseed—donotstab)andtwisting.Theseedwillpoprightout.

SpinachandPineNutQuiche

SERVES8

1(9-inch)frozenready-madepiecrust

1½tablespoonsoliveoil

2largeclovesgarlic,sliced

6cupsfreshspinachleaves,washedanddried

1teaspoonsalt


1teaspoondriedsage,or1tablespoonchoppedfresh

½cuppinenuts,toasted

1cupgratedmozzarellacheese

¼cupgratedParmesancheese

1cupmilk

2largeeggs

1largeredblisspotato,steameduntilfirm-tender,sliced¼inch

thick

IT’S phenomenal howmuch taste and appeal can be captured in a

delicatepastryshell.Asyoupreparethisquiche,aromasofroasting

garlic,headysage,andtheunmistakablesmellofgoldenpinenuts

willfillyourkitchen.Redblisspotatoesprovideasurprisingtwist.

Thisquichemaybemadeuptothreedaysbeforeserving.Serveit

at room temperature, or reheat it slowly in a 325°F. oven for 30

minutes,untilheatedthrough.

Preheattheovento350°FRemovethepiecrustfromthefreezer,andletit

thawfor10minutes.Prickthebottomwithaforkandbakefor7to10minutes,untillightlybrowned.Removethecrustfromtheoventocool.

Heattheoliveoilinamediumsautépan.Addthegarlic,spinach,salt,pepper,andsage.Cook,stirringconstantly,forabout1minute,oruntilthespinachisjustwilted.Stirinthepinenuts.Inasmallbowl,mixthemozzarellaandParmesancheeses.Inanotherbowl,whiskthemilkandeggstogether.Sprinkle¼cupof thecheesemixtureon thepiecrust.Topwithhalfthespinachmixture.Placethepotatoslicesontopof thespinach.Addhalf the remaining cheese mixture and then the remaining spinachmixture.Topwith the restof the cheese.Place thepiepanona sheetpan.Carefullypourinthemilkmixture.Bakefor45to50minutes,untila knife inserted into the center comes out clean. Cool slightly beforecutting.



CALORIESFROMFAT

SpicyAsianFlankSteakSubmarinewithSzechwanSlawandPeanutSauce

SERVES6

TheAsianFlankSteak1cupRoastedSesame-HoneyDressing

2teaspoonsgratedorangezest

½teaspoonfive-spicepowder

6scallions,sliceddiagonally

1tablespoonmolasses

⅓cupstaranisebuds

2poundsflankorskirtsteak,welltrimmed

TheSubmarines6submarinerolls,6incheslong,orlengthsofbaguettes

¼cupplus2tablespoonsCreamyPeanutSauceorfavorite

bottledvariety

¼cupSzechwanSlaw,welldrained

Lettuceandslicedtomatoes(optional)

IN order to obtain the best flavor,marinate this flank steak for at

least twenty-fourhours inRoastedSesame-HoneyDressing.We’ve

alsoaddeda few ingredients suchas five-spicepowder, staranise

buds,andabitofmolasses,whichhelptheflanksteakformarich,

darkcaramelizedglaze.Thissandwichisgreatwiththebeefserved

hot,atroomtemperature,orevenchilled.Ifyoulike,useafavorite

bottled Asian-inspired dressing and just add the extra flavor

boosters. Five-spice powder (a combination of cinnamon, cloves,

peppercorns, star anise, and fennel, and occasionally nutmeg or

ginger) and star anise buds are available in most Whole Foods

Marketstores,aswellasinAsianmarkets.

TOPREPARETHEASIANFLANKSTEAKCombinetheRoastedSesame-Honey Dressing with the orange zest, five-spice powder, scallions,molasses,andstaranisebuds,andpour itover thebeef inacontainerjust large enough tohold the steak.Marinate in the refrigerator for atleast24hours(longerifyouhavethetime).Youmayleavethebeefinthismarinadeforupto4days.Thepineapplejuicehelpstotenderizeit.Grillthebeefovercoalsoronagasgrillfor6to8minutespersideformedium doneness. You may also broil the beef in your oven broilerabout3 inches from theheatingelement for8 to10minutesper side,until medium doneness. Allow the meat to sit for at least 5 minutesbeforeslicing.Thinlyslicethebeefdiagonally,againstthegrain.TOPREPARETHESUBMARINESSlicetherollshorizontally.Drizzle1tablespoon of the sauce on the bottom of each sub roll. Arrange theslicedbeefoverthesauce,andtopwiththedrainedSzechwanSlaw.Topwiththebreadcover.Addlettuceandtomato,ifdesired.



CALORIESFROMFAT

SlicingAgainsttheGrain

CERTAIN cuts ofmeat, like flank steak or brisket of beef, should be

slicedagainstthegraininordertobetender.Whenlookingatthe

meat,youwillseethemusclestructurethatappearstoruninlong

straightlinesfromendtoend.Theselinesarewhatismeantbythe

“grain”ofthebeef.Whencutting,makesuretosliceperpendicular

to,oragainst,theselonglinestomakethesliceseasytochewand

enjoy. This technique is also sometimes referred to as “slicing on

thebias.”

P

Eight-LayerTortillaPie

SERVES6(ASANAPPETIZER)

TheMexicanSpiceMixture


2teaspoonscumin


2teaspoonsunsweetenedcocoapowder

2cupsgratedcheddarcheese

1½cupsgratedMontereyJackcheese


4(9-inch)flourtortillas(flavorofyourchoice)

1(15-ounce)canblackbeans,drainedandrinsed

1(15-ounce)canwhitebeans(cannellini),drainedandrinsed

1(15-ounce)cankidneyorpintobeans,drainedandrinsed

1(16-ounce)bottletomatosalsa

THISsavorylayeredpieistheultimatedishforgatherings.Itmaybe

assembledandthenstoredintherefrigerator,readytobepopped

in theoven.Cut this into smallwedges fora crowd-pleaserof an

appetizer.

reheattheovento375°F.TOPREPARETHEMEXICANSPICEMIXTURECombinethechili

powder,cumin,oregano,andcocoapowderinasmallbowlandreserve.

Combinethecheesesinalargemixingbowl.Spraya10-inchSpringformpanlightlywiththevegetableoil.Placeaflourtortillaonthebottomofthepan.Placeeachbeanvarietyinaseparatebowl.DividetheMexicanspicemixtureintothirds,andcombinewellwitheachofthebeans.Place half the black beans on the tortilla in the Springform pan,spreadingevenly.Spoon¼cupofthesalsaoverthebeans,andspreadevenly.Sprinklewith½cupofthecheesemixture.Topwithanothertortilla.Repeatlayersusinghalfthewhitebeansandhalf the kidney beans, and then do another layer of each until all areused.Youwillendupwithtwolayersofeachbeanvariety.Whenyouaredone,therewillbe½cupofcheeseleftand¼cupofsalsa.Placethelast tortilla on topof thepie, and spread the remaining salsaover thetop. Sprinkle with the remaining cheese, and cover loosely with foil.Bake for30minutes,until thepie isheated throughand the cheese ismelted. Remove the foil, and bake for 10 minutes longer, until thecheese turns a golden brown. Allow the pie to cool for at least 15minutes;sliceintowedges.


CARBOHYDRATE 64 G; TOTAL FAT 9 G; SATURATED FAT 3 G; CHOLESTEROL 10 MG; SODIUM 1,360 MG; 19%

CALORIESFROMFAT

T

JerkChicken

SERVES4

2½poundsbone-inchicken,cutintoeightpieces

1½cupsplus½cupJamaicanJerkSauce,separated

JERKINGisaprocessofmarinatingthatimpartsanintense,fiery,hot,

andsmokytastetopoultry,pork,orredmeat.TraditionalJamaican

jerkmeatsaregrilledslowlyoverwood inacoveredmetaldrum.

We ve combined an authentic marinade recipe with modern

cooking techniques so you can enjoy this dish in your home

kitchen.Whilethisrecipecallsforbone-inchickenpieces,youmay

substitute an equal amount of boneless, skinless chicken breast,

lamb,beef,orpork.

omarinate,placethechickenpiecesinabowlandcoverwith1½cups of the marinade. Securely cover the bowl and leave in the

refrigerator overnight or for up to three days. Turn the chicken a fewtimes during this process to make sure the marinade is distributedevenly.Tocookovercoalsoronagasgrill,bringthecoalstoamediumheat.

Removethechickenfromthemarinadeandplacedirectlyonthegrill.Ifyourgrillhasacover,cookwith itclosed. Ifyoudonothaveacover,loosely cover the chicken with foil or the lid of a large pot whilecooking. This will ensure amore authentic flavor. Cook overmediumheat, turning occasionally, for 40 minutes until cooked through andcrispyontheoutside.Tocookintheoven,preheattheovento375°F.Removethechicken

from the marinade and place on a baking pan. Bake, turning

occasionally, for 45 to 50 minutes until golden outside and cookedthrough.Servewiththeadditional½cupofmarinadeasadippingsauce.



CALORIESFROMFAT

RecipeBonusTrythisJerkChickenwithHavanaBlackBeansandCilantroLimeRiceforawonderfultastecombination.Themahoganycoloredchicken,greenrice,andjetblackbeansalsomakeanattractiveplatepresentation.

Triple-MushroomandLeekStrudel

SERVES8(ASANAPPETIZER)

3tablespoonsoliveoil

4largeleeks,slicedandwashed

5mediumportobellomushrooms,stemmedandchopped

4cupsslicedbuttonmushrooms

1cupslicedshiitakemushrooms


1teaspoondriedthyme,or2teaspoonsmincedfresh

1½cupdrywhitewine

1½cupvegetablestock




1(6x10-inch)sheetfrozenpuffpastry,defrosted

Flourfordustingworkarea

1largeegg,lightlybeaten

Vegetableoilforspraying

WHEN sliced, this flaky puff pastry-encrusted strudel offers an

aromatic filling of three kinds of sautéedmushrooms and golden

brown leeks. Not unlike uncorking a fine bottle of wine and

whiffingthegrapeessence,bereadytoinhaledeeplyassoonasthe

P

firstcutismade.Awordofadvice:Whenyouservethisstrudelata

party, remove a slice for yourself before placing on the dinner

table.Itmaybetheonlychanceyouget.Thepuffpastrywrapper

makes this strudelunusual.We feel thepastrydoughabsorbs the

piquantmushroomflavorbetterthanthetraditionalphyllodough.

Premadepuffpastrymaybe foundinmanymarkets in the frozen

foodsection.

reheattheovento400°F.Heattheoliveoilinalargesautépanovermediumheat.Addthe

leeks, and sauté for 3 minutes, until they begin to color. Add themushrooms, alongwith the garlic and thyme; continue to sauté for 3minutes,untilthemushroomssoften.Add the wine and stock, and continue to sauté for a few minuteslonger,untilallthevegetablesaretender.Theliquidwillreducebyhalf,andtherewillbeabout½cupleftinthepan.Drainthemushrooms,andreservetheremainingliquid.Addthebreadcrumbsandlemonjuicetothemushroomsandseasonwiththesaltandpepper.Cool thestuffingatroomtemperature for15minutes,andthenrefrigerateitforatleast20minutes.(Bystoringitintherefrigerator,youmaymakethe fillingupto2daysprior torollingthe strudel.)Lay the rectangleofpuffpastryona lightly flouredworksurface with the long side closest to you. Roll out lightly until itmeasuresabout8x12inches.Arrange themushroomstuffing ina logabout2 incheswide for theentire length of the dough. Leave an inch of dough exposed from thelong side closest to you. Leave ½ inch of dough on each short sideexposed.Brushalittleofthebeateneggaroundtheborderofthedough.Foldthe dough over themushroom filling, pressing the dough together allalongtheseam,andpressdowngentlywiththebackofafork.Make 3 slits on the top of the strudel, and brush the entire strudel

with the rest of the egg. Place the strudel on a baking pan sprayedlightlywiththevegetableoil,andbakethestrudelfor30minutes,untilthecrustisgoldenbrownandthefillingisheatedthrough.


CARBOHYDRATE 33 G; TOTAL FAT 18 G; SATURATED FAT 2.5 G: CHOLESTEROL 25MG; SODIUM 170MG; 48%

CALORIESFROMFAT

Variation:Tryadding½cupofoven-toastedwalnutstothefillingbeforewrappingthestrudel.

Quesadillas are sandwiches made with two com or flour tortillas thathold a savory stuffing of some sort. There are hundreds of possiblefillings,rangingfromtraditionalcheeseandbeanstochorizo,potatoes,or simply green chilies. Then there are themore inventive quesadillasthatmaybemadefromroastduck,tempeh,andevenwildmushrooms.Althoughtheyoriginate inMexico,modernversionshavenoparticularethnicallegiance.

Triple-Pepper,Onion,andCheeseQuesadillas

SERVES5

TheTriple-PepperandOnionFilling⅛cupcanolaoil

5cupsseededandthinlyslicedassortedmediumpeppers(red,

yellow,green)

2largepoblanochilies,seededandsliced

3mediumonions,sliced


1tablespooncumin


2teaspoonschilipowder




HERE is an all-purpose filling with aromatic Southwestern spices,

sweetpeppers,onions, andchilies. It keeps forup to fivedays in

therefrigeratorandmayalsobeheatedandusedasatoppingfor

grilledorbakedtofu,chicken,beef,orpork.It’stheessentialfilling

withwhichtobuildgreatquesadillas.

TOPREPARETHETRIPLE-PEPPERANDONIONFILLINGHeatthecanolaoiltomediumhighina large sauté pan. Add the peppers, chilies, onions, and garlic. Sauté,

stirringoften,for2minutes.Blendinthecumin,oregano,chilipowder,andsaltandpepper.Cookfor2minutes.Thepeppersandonionsshouldstillbefirm,notmushy.Placethemixtureinabowltocool.Preheattheovento350°F.Place1flourtortillaontheworksurface.Spreadwith½cupofthepepper-onionmixture,leavinga½inchborderwithnofillingattheedgeofthetortilla.Sprinklewith3tablespoonsofthecheese.Topwithaplaintortilla.Repeatuntilallthefilling,cheese,andtortillasareused.

ToServe(Optional)

Sourcreamorplainyogurt

Choppedfreshcilantro

Salsa

TomatilloSauce

Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil.Placethefilledtortillasonthesheetpan;makesurethesidesdonottouch. Bake the tortillas in the oven for about 5minutes, or until thecheesehasjustmelted.Removethequesadillaswithawidespatula,cutintowedges,likepizza,andserveimmediatelywithsourcreamorplainyogurt,choppedcilantro,salsa,and/orTomatilloSauce,ifdesired.



CALORIESFROMFAT

Variation:Youmayreplace1cupof thepepper-onion fillingwith1 to1½ cups of shredded cooked chicken. Try cheddar instead of theMontereyJackforasharperflavor.

P

WoodlandMushroomQuesadillas

SERVES8


¼cupchoppedshallots


¾poundbuttonmushrooms,thinlysliced(about5cups)

2largeportobellomushroomcaps,chopped(about2cups)

1cupstemmedandchoppedshiitakemushrooms

2teaspoonssalt

1½teaspoonfreshlygroundpepper

¾cupmarinaraoradobosauce(optional)



CONCENTRATEDjuicesofmushroomsandshallotsgivethisfillingitsrich

flavor.

reheat theoven to350°F.Heat theoliveoil ina large sautépan.Addtheshallotsandgarlic,andsautéfor1minute,stirringoften.

Add the mushrooms along with the salt and pepper, and cook overmediumheat,stirringoften.Continuecookinguntilthemushroomsaretenderbutnotmushy, about5minutes. Stir in themarinaraor adobosauce,ifdesired.Place1 flour tortillaon thework surface.Spreadwith½cupof the

mushroommixture,leavinga½-inchborderwithnofillingattheedgeof the tortilla. Sprinkle with 3 tablespoons of the cheese. Top with aplaintortilla.Repeatuntilallthefilling,cheese,andtortillasareused.

Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil.Placethefilledtortillasonthesheetpan;donotallowthesidestotouch. Gently press the tortillas down to make the filling a uniformthickness.Bake in the oven for about 5 minutes, or until the cheese has justmelted. Removewith awide spatula. Cut intowedges, like pizza, andserveimmediately.


CARBOHYDRATE 65G; TOTAL FAT 16G; SATURATED FAT 5G; CHOLESTEROL 10MG; SODIUM1. 150MG; 32%

CALORIESFROMFAT

P

MushroomGoat-CheeseQuesadillas

SERVES8


½cupoliveoil


1teaspoonsalt


4largeportobellomushroomcaps,stemsremoved

6ouncescreamcheese

4ouncesmildgoatcheese


1½cupsOnionChutney

1½cupsgratedmozzarellacheese

THESE quesadillas have a deep, earthy, winelike flavor and elegant

aftertaste. The sweet caramelized onion and woodsy portobello

mushroom blend perfectly with the mild goat cheese. Make sure

youwipethelargemushroomcapscleanwithadamptowelbefore

marinating. These are wonderful for company or for a special

dinnerparty.Servewithafieldgreensaladandaglassofpinotnoir

ormerlotwineforacompleteepicureanexperience.

lace the balsamic vinegar, olive oil, garlic, salt, and pepper in alarge bowl. Mix well, and add the portobello mushroom caps.

Marinate for 20 to 30minutes, turning the portobellos once or twice.

Preheattheovento350°F.Whilethemushroomsaremarinating,blendthecreamcheeseandgoatcheeseinamediumbowlwithaforkorbyhand.Grillthemushroomsuntiltender-crisp,about4minutesperside.Youmay also broil the mushrooms in the oven about 3 inches from thebroiler element, 4 to 5minutes per side. Cut themushroom caps intoslicesabout¼inchthick.Place 1 flour tortilla on the work surface. Top with about 2tablespoonsofthecheesemixture,spreadtowithin½inchoftheedgeof the tortilla. Top with 2 to 3 tablespoons of the Onion Chutney,spreading itevenly.Topwith3 to4 slicesof themushrooms.Sprinklewith3tablespoonsofthemozzarellacheese.Topwithatortilla.Repeatuntilallthecheesefilling,chutney,mushrooms,mozzarella,andtortillasareused.Lineabakingsheetwithparchmentpaper,orsprayitwithvegetableoil. Place the filled tortillas on the sheet pan; don’t allow the sides totouch.Bakeintheovenforabout5minutes,oruntilthecheesehasjustmelted. Remove the quesadillaswith awide spatula, cut intowedges,likepizza,andserveimmediately.



CALORIESFROMFAT

SweetPotatoQuesadillas

SERVES6


1cupseededandchoppedredpepper

1cupchoppedyellowonion


1largepoblanochili,roastedandchopped(seeIntroduction)

2largesweetpotatoesoryams(about1½pounds),cooked,

peeled,andmashed(youshouldhave4cupsofmashedsweet

potatoes)

⅛cupchoppedfreshcilantro

¼cupcrumbledbluecheese

1½teaspoonssalt



THEmost common comment heard after customers eat awedge of

these nontraditional quesadillas is “Incredible!” It must be the

unexpectedsweettasteandinterestingcombinationofbluecheese

andchilies.Trythesedippedinasimplesaucemadebycombining

bitter orangemarmaladewith orange juice. If you’re entertaining

company,slicethesequesadillas intosmallerwedges. Ifyouenjoy

corntortillasinsteadofflour,givethemashotinthisrecipe.

Preheattheovento350°F.Heatthecanolaoilinalargesautépan.Add

the pepper, onion, and garlic, and sauté until the onion istranslucent,2to3minutes.Addinthechoppedpoblanochili.Mixthesweetpotatoeswiththesautéedpeppermixture.Addthe

cilantro,bluecheese,andsalt,blendingwell.Place ½ cup of the sweet-potato mixture in the center of 1 flourtortilla,andspreadthemixtureoutevenlytowithin½inchoftheouteredgeof the tortilla. Sprinklewith3 tablespoonsof theMontereyJack.Placeanother flour tortillaover the filling to forma sandwich.Repeatwiththeremainingtortillasuntilallthefillingisused.Line a baking sheet with parchment, or spray it with vegetable oil.Placethefilledtortillasonthesheetpan;don’tallowthesidestotouch.Bakeintheovenforabout5minutes,oruntilthecheesehasjustmelted.Removethequesadillaswithawidespatula,cutintowedges,likepizza,andserveimmediately.

PER SERVING: CALORIES S30; CALORIES FROM FAT 130; CALORIES FROM SATURATED FAT 45; PROTEIN 18 G;

CARBOHYDRATE 83 G; TOTAL FAT 14 G; SATURATED FAT 5 G; CHOLESTEROL 15MG; SODIUM 1.040MG; 24%

CALORIESFROMFAT

COOKINGGRAINS COOKINGBEANSAND LEGUMES BARBECUELENTILS WITH EGGPLANT ADZUKI BEAN LOAF CHICKPEASFLORENTINEWITHROASTEDPEPPERS YELLOWSPLIT PEASWITHFRESHDILLANDCRISPYGARLIC WHITEBEANANDKALEGRATINWITH ENGLISH FARMHOUSE CHEDDAR BORRACHO BEANSHAVANABLACKBEANS WARMQUINOASALADWITHSHRIMPANDASPARAGUS QUINOASTUFFEDPEPPERS ANCIENTGRAINPILAFCILANTROLIMERICE WILDRICEWITHPECANSANDCRANBERRIESORANGECASHEWRICE WHEATBERRYWALDORFSALAD

arecapableofcompletelyregeneratingthemselveswhenplacedintothesoil. This says a lot about the powerful nutritional qualities of grains,beans, and legumes. But nutrition is only the beginning. These littlecolorful gems lend immense diversity of flavor and character to ourdinnertables.Grains, driedbeans, and legumes feed theworld, and in some cases

are the main form of nutritional sustenance. Many civilizations haveenjoyed them for ages. Lentils, dried peas, and beans are some of theoldestrecordedagriculturalcrops.LegumeshavebeenfoundinEgyptiantombs and ancient Greek pottery dating backmore than ten thousandyears.Grainssupplymorethan50percentoftheworld’scalories.Theyare

perhapsmorepopularinothercountriesbecauseintheUnitedStatesweseegrainsasdifficultandtime-consumingtocook,aswellaspotentiallyfattening. In fact, most grains are as simple to prepare as rice, eachoffering a different flavor. Most grain or grain-based dishes becomecalorie-ladenbecauseofingredientadd-onssuchasbutter,creamsauce,orcheese.Mostofthegraindishesinthischapteraremadewitholiveoil,notbutter.Every country offers a national dish made with grains or beans,

includingstaplessuchasNorthAfricancouscous;ricedishesfromAsia,SouthAmerica,orMexico;Italianpasta;andIndianlentildal.Eachkindhasitsownuniqueflavor,butfewfoodsareasadaptable,combiningsowellwithsomanydifferentseasonings.Scientifically speaking, legumes are edible seeds enclosed in pods.

Althoughtheyarepartofasingleplantfamily, legumescomeinmanyforms.Thereissuchawidevarietyofshapesandcolorsfromwhichtochoose,eachwithitsindividualidentity.Legumesareextremelyvariedand include peanuts, carob, dried peas, lentils, and dozens of driedbeans.Beanscontaingoodamountsofproteinandfiber, inadditionto

complexcarbohydrates.Although grains, beans, and legumes can richly enhance everyone’sdietnutritionally,andareavegetarian’sbest friend, it’s theirtasteandsatisfyingtexturethatkeepuscomingbackforsecondhelpings.

CookingGrains

Mostgrainsmaybecookedupto2daysinadvance.Somewholegrains,suchaswheatberries, spelt, andkamut,mustbe soaked for at least6hoursbeforecooking.Theymaythenbesimmeredinboilingwater, towhich you may add a little salt. The amount of time grains must becookedinwaterdependsonthestructureof the individualgrain.Eachkindabsorbsadifferentamountofwateror liquid.Consultyourgrainpackagefordirections,orsee“GrainCookingTimes”.Forvariety,whenappropriateyoumaycookgrainsinliquidsotherthanwater.Trybroth,forexample,oramixtureoffruitorvegetablejuiceandwater,oraddasplashofwinetoadishlikearisotto.Aftercookinggrains,youcancool thembyspreadingthemoutonabakingpanorcookiesheetbeforestoringinacoveredcontainerintherefrigerator.Cookedgrainsmaybemadeintopilafs,salads,stuffings,orsidedishes.Remember that somegrainvarietiesaresofterandcontainmore starch, lending themselves toward risotto dishes, desserts, andsalads.Whenyoucooksmart,preparingyourgrainsahead,you’llfindsomanyrecipescanbemadeinminutesbyaddingtheappropriategarnish,vegetable,orprotein.Obviously,somedishes,likerisotto,arebestmadejustbeforeserving,butmostgrainsaresturdyandcanbeaflexiblepartoflotsofinterestingdishes.

Quinoa

QUINOAmustalwaysbewashedinastrainerbeforecookingbecause

it’scoveredwitha layerofsaponin.This isanaturalcoatingthat

hasaslightlybitter flavor, tokeeppestsandbirdsawayfromthe

grainwhileitgrows.Whenyourinsequinoa,itlooksabitfrothyin

thewater.Thisisthesaponinwashingaway.Thewaternolonger

lookssoapywhenallthesaponinisrinsedaway.Quinoaisversatile

inthekitchen.It’scookedjustlikerice.Afterwashing,place1cup

ofquinoaand2cupsofwaterorvegetablestockinasaucepan,and

bring it toaboil.Cover thepan,and lower toa simmer. It takes

about 20 minutes to cook until tender. When cooked, the seeds

almost have a caviar consistency—they pleasantly pop in your

mouthandhavearich,nuttyflavor.

PreparingDriedBeansinaHurry

HERE’Saquick-cookmethodforbeans:

Placethebeansinamediumpotandcoverwithcoldwaterbyat

least 2 to 3 inches. Bring to a boil and immediately turn off the

heat;coverthepotandallowthebeanstorestatroomtemperature

foratleast1hour.

Drainoffallthecookingliquid,rinsewithcoldwater,andthen

cook beans according to your recipe. This will also lessen the

stomach-irritability qualities associated with beans. Many cooks

insistthatcookingdriedbeanswithasmallpieceofwakame,asea

vegetable,makesthebeanmoredigestible,aswell.

CookingBeansandLegumes

Cannedandjarredbeansandlegumeshavereallycomealongwayand

are perfectly suited to today’s modern kitchen. Always read the labelwhen shopping for canned beans and legumes. Be aware of the saltcontent and added ingredients or fat. We think that jarred beansnormallyhavebetterflavorandtexturethancannedbeans.Thebeanandlegumerecipesinthischapterspecifycannedorjarred

beans to save time. Youmaymake any of the recipes by cooking thebeansyourselffromscratch.Mostcannedbeanswereatonetimeextremelymushyandfullofsalt.

Thequalityofcookedbeansandlegumeshasimprovedinthepastfewyears.Youcannowfindalmosteveryvarietyofcannedlegumecookedwithcareretainingmuchof itstextureandcharacter.Manyarelowinsodiumoraresodiumfree.Jarredbeansandlegumesarehandledwithevenmoremasteryandareoftenasgoodas those freshcooked.Beansmaybecookedinadvanceandrefrigerated,readyforaction,orfrozenasafinishedrecipe,tosimplybereheatedforawarmingdinnerinlittletime.Ifyouprefer tousedriedbeans, then thereare somebean factsyou

shouldknow:

Larger beansmay be soaked overnight covered inwater and thensimmereduntiltenderforlateruse.Neversaltwaterforcookingbeans;ittoughenstheouterskin.If the water evaporates too quickly, add more so that the beansdon’tdryoutorscorch.After cooking the beans, rinse, drain, and then store them incoveredcontainersinyourrefrigerator.Cookedbeansmaybestoredinacoveredcontainerforupto4daysinyourrefrigerator.Havingcookedbeansonhandallowsyoutoquicklymakestir-fries,stews,salads,burgers,andquickpan-sautéeditems.Lentilsmaybepreparedby simmering themuntil tenderand thendraining and storing them the sameway as beans. Lentils do notneedtobesoaked,astheycookratherquickly.Manysalads,stews,andquicksautéscanbemadeusingyourcookedlegumes.

BarbecueLentilswithEggplant

SERVES4

⅛cupoliveoil

1largeeggplant,peeledanddicedinto1-inchcubes(2cups)

1cupthinlyslicedredonion

1cupfinelychoppeddicedtomatoes

1½tablespoonsfreshoregano



1tablespoontamari

½cupfavoritebarbecuesauce


1tablespoonhoney

1(15-ounce)cancookedlentilswithliquid

¼cupfinelychoppedparsley

1scallion,finelydiced

Salttotaste

MEATY chunks of eggplant are simmered in a smoky tomato sauce

with the sweet-and-sour overtones of lemon and honey (not

barbecued on the grill in the literal sense). Youmay easily cook

yourownlentilsforthisdish.Lentilsneednopresoakingandthey

cookquickly.Substitute1cupofdriedlentils(brownorgreen)for

I

the canned. Cook them in 3 cups water or Vegetable Stock, and

thenadd themas youwould the canned. If you like spicy, adda

minced serrano or jalapeño to the onions when you sauté. Try

serving this over polenta, steamed basmati or short-grain brown

rice, or couscous. Thismakes a great Sundaynight dinner served

withafieldgreensaladandaloafofbread.

naheavy-bottomsaucepot,heattheoliveoilovermediumheatandsauté the eggplant for10minutes, sprinklingwith abit ofwater if

needed to prevent sticking. Add the onion, tomatoes, oregano, garlic,andpeppertotheeggplant,andcontinuetosautéfor5minutes.Add the tamari, and stir thoroughly.Add thebarbecue sauce, lemonjuice, andhoney, stirring thoroughly to evenly coat all the vegetables.Thiswill form a sauce around the eggplant.Add the lentilswith theirliquidtothepot,andsimmerforabout15minutes,addingabitofwaterif the sauce looks thick.Add theparsleyand scallion. Seasonwith thesalt.



CALORIESFROMFAT

RecipeBonus Youmay also place the eggplantmixture in an ovenproof casseroledishandtopitwithprovolonecheese;thenbakeit.

AdzukiBeanLoaf

SERVES4

2(15-ounce)canscookedadzukibeans,rinsedanddrainedwell

1largeIdahopotato,peeledandcutintolargepieces

1tablespoonoliveoil

½mediumonion,finelydiced

1stalkcelery,finelychopped

1largecarrot,finelychopped

1largepitabread,tornintosmallpiecesandsoakedin1cup

water

1tablespoontamari

½cupfinelychoppedparsley

1teaspoonsalt

2teaspoonsfreshlygroundpepper

¼cupfinelychoppedfreshoregano

¼cupfinelychoppedfreshbasil

1teaspoonlimejuice

Vegetableoilforsprayingloafpan

ADZUKI (oraduki)beanshavebeencherished inJapanandAsia for

centuries and are usually served at festive occasions. Chinese

cultures believe they bring good luck when eaten. This sweet

P

ruddy-coloredbeanwithawhitecrackrunningdownthecenteris

relativelysmall,abouthalf thesizeofablackbean.Adzukibeans

are frequently cooked along with rice, imparting to the grain an

attractive pink hue. They are also sweetened for desserts,

confections, and chilled beverages. Adzuki beans are normally

availablecannedinmostnatural foodsmarketsandAsiangrocery

stores.Thenaturalsweettasteofadzukibeansgoeswellwiththe

sautéed root vegetables in this unique recipe for “meatless”meat

loaf.It’scomfortfoodyourmotherneverdreamedof.

reheattheovento350°F.Placethedrainedbeansinalargemixingbowl.Bringasaucepan

of water to a boil, add the potato, and cook until tender, about 10minutes.Drainandsetitasideinthebowlwiththebeans.Ina largesautépan,heat theoliveoilovermediumheat,andsautétheonion,celery,andcarrot for3minutes,untilall thevegetablesaretender;addthistothebeans.Squeezeexcessmoisturefromthepitabread,andaddthebreadtothebeans. Add the tamari, parsley, salt, pepper, oregano, basil, and limejuice.Mashthebeansandvegetableswithavegetablemasheruntilall theingredientsarecoarselyblended.Sprayastandard-sizerectangularloafpanwiththevegetableoil,andevenly spread the adzuki bean mixture into the pan with a rubberspatula.Tap the loafpanonacuttingboard tomakesure themixturesettles to the bottomwell. Score the surface of the bean crust with abutterknife inacrisscross fashion.Bakethe loaf intheovenforabout45minutes,oruntilgoldenbrownonthesurface.

NOTE:Youmaybaketheloafupto3daysbeforeserving.Thismakesiteasy to slice. Try a few slices with somemelted cheese, sliced onion,lettuce,andtomatoonasubrollorservewarm,slicedoverafieldgreen

salad.

PER SERVING: CALORIES 310; CALORIES FROM FAT 40; CALORIES FROM SATURATED FAT 0.5; PROTEIN 15 G;

CARBOHYDRATE54G; TOTAL FAT4.5G; SATURATEDFAT0.5G; CHOLESTEROL0MG; SODIUM1.270MG; 13%

CALORIESFROMFAT

ChickpeasFlorentinewithRoastedPeppers

SERVES6

⅛cupoliveoil

1cupthinlyslicedredonion


½cupdrainedandfinelychoppedjarredroastedpiquillo

peppers

¼cupfinelychoppedfreshoregano


5cupscookedchickpeas,welldrained(1¾cupsdried)

½cupwaterorvegetablestock

2cupscoarselychoppedwashedbabyspinachleaves


Salttotaste

PAN-SAUTÉED onions, golden-tingedgarlic, and smoky roastedpeppers

addMediterraneanflavortochickpeas,alsocalledgarbanzobeans.

Babyspinachgoes into thisdishat the lastminute.Warmth from

thesimmeringbeansbarelywiltsthetenderleaves.Jarredpiquillo

peppers lend pleasant spiciness to this dish. Youmay use canned

chickpeas;however,thejarredonesaresomuchbetter.Ifyouhave

thetime,home-cookedbeansarealsodelicious.Trythisbeanstew

overpolentaorasabaseforBroiledTunaStuffedwithSpinachand

Sun-Dried Tomatoes. This recipemay be enjoyedwarm from the

Ipan,atroomtemperature,orchilled.

na largesautépan,heat theoliveoilovermediumheat.Sauté theonion and garlic for 5 minutes. Add the roasted piquillo peppers,

oregano,and redchili flakes, andcontinue to sauté for1minute.Addthechickpeastothesautépanwiththewater,andsimmerfor5minutes.Addthespinachleaves,foldthemintothechickpeas,andcookthemfor1minute, until the spinach leaves justwilt. Add the lemon juice, andseasonwiththesalt.



CALORIESFROMFAT

YellowSplitPeaswithFreshDillandCrispyGarlic

SERVES6

2cupsyellowsplitpeas

5cupswater

½teaspoonturmeric

Salttotaste

⅛cupoliveoil

12wholeclovesgarlic,peeledandthinlysliced

1cupfinelychoppedfreshdill

RESIDENTSofScandinaviaandNorthernEuropeanspreferyellowsplit

peas. They are creamier than the American green split peas and

have a nuttier, buttery flavor. Although neither require soaking,

thisprocessalleviatessomeofthestomachdistressassociatedwith

eatinglegumes.Discardthesoakingwater,andbegincookingwith

fresh water. Lightly browning the paper-thin garlic slices is an

importantstepinthisdish.Besuretoremovethemfromtheheat

just as they begin to turn an amber color—theywill continue to

cook in thehotoil,andwill tastebitter ifallowed tobecometoo

brown.

Serve this dish piping hot with white basmati rice or with

CilantroLimeRice.

Rinsetheyellowsplitpeas,andsoakthem,coveredinwater,forabout30minutes. Drain the water, rinse the peas well, and transfer them to a

mediumpot.Addthequartofwater,turmeric,andsalttothepot.Bring the water to a boil, and simmer the yellow split peasuncovereduntiltheyareslightlypulpyandcookedthrough,about

45 minutes. Add more water if it is needed. The peas should appearsomewhatmoist.Drain thepeaswhencooked,andset themaside inalargemixingbowl.In a skillet, heat the olive oil over medium heat. Sauté the garlicslivers to a light goldenbrown, taking carenot toburn them. Stir thegarlicsliverswiththeoilintotheyellowsplitpeas.Stirinthedill.



CALORIESFROMFAT

RecipeBonusServechilledwithsmallcubesoffirmtofuortempehmixedin.

WhiteBeanandKaleGratinwithEnglishFarmhouseCheddar

SERVES4

6wholekaleleaves

3clovesgarlic,thinlysliced

1tablespoonoliveoil

2(15-ounce)canscookedwhitebeans,rinsedanddrainedwell

6ouncessharpcheddarcheese,grated(1½cups)

1tablespoontamari

¼teaspoonwhitepepper

Salttotaste

Vegetableoilforsprayingthecasseroledish

¼cupchoppedalmonds

THINK of this asavery sophisticatedbeandipwith sharp tasteand

lotsofpersonalityinheritedfromthecreamywhitebeansandcrisp,

crinkly kale leaves. The almonds roast onto the surface of the

cheddarcheese,formingacrispy,aromaticmantle,whichiseasily

cracked open to expose the bubbling beans. This dish may be

completelymade in an ovenproof casserole or baking dish up to

threedaysbeforeservingandpoppedintheovenwhenready.

ServehotwithcrustyFrenchbread.

Preheat the oven to 350°F. Wash the kale, and remove all the heavy

stems. Fill a 3-quart saucepanwithwater, and bring it to a boil.Blanchthekaleinthewaterfor1to2minutes,untilitturnsbrightgreen. Immediately remove it from the water, rinse in ice-cold

water, drain, and let it cool a little.Coarsely chop thekale, and set itaside. In a large sauté pan overmedium heat, sauté the garlic in theoliveoil for1 to2minutes,until it isgoldenbrown.Becarefulnot toburnthegarlic.Inalargemixingbowl,combinethewhitebeans,cookedkale,garlicwith the oil, cheddar cheese, tamari, white pepper, and salt, andmixthoroughly.Spraya1-quartovenproofcasseroledishwiththevegetableoil.Transferthebeanmixturetoit.Sprinklewiththechoppedalmondsandbakefor20minutes.



CALORIESFROMFAT

BorrachoBeans

SERVES4

1tablespoonoliveoil



½greenpepper,chopped

½jalapeñopepper,finelychopped



1teaspooncumin

1tomato,chopped

1tablespoonsmokedsoy“baconbits,”plusextratogarnish

2(15-ounce)canspintobeans,rinsedanddrainedwell

1cupamberaleorwater

Salttotaste

½cupfinelychoppedfreshcilantro

BORRACHOmeans“drunken,”andthisrecipestitlerefersbacktowhen

bordertownscookedbeansinbeer,usuallywithbaconorlard.Our

version is lighter, although it’s still loopedwith ale.We use soy-

based “baconbits,” but youmayuse regular bacon if youprefer.

ThesebeansmakeagreatsoulmateforCilantroLimeRice,ortry

servingthemwithCarneAsadawithJalapeñoCilantroPesto.

Heat theoliveoilovermediumheat ina large saucepot, and sauté the

onion, celery, green pepper, jalapeño, and garlic for about 5minutes. Add the chili powder, cumin, tomato, and soy “baconbits”tothepan,andcontinuetosautéfor5moreminutes.

Addthebeanswiththealetothepan.Combinetheingredientswellwithaspoontopreventthebeansandvegetablesfromsticking.Simmerthebeansfor20minutes,untiltheyappearsaucybutnotrunny.Seasonwiththesalt.Garnishthebeanswiththecilantroandextrasoy“baconbits,”andserve.



CALORIESFROMFAT

HavanaBlackBeans

SERVES4

1tablespoonoliveoil

½mediumonion,finelychopped

½mediumredpepper,finelychopped

½mediumgreenpepper,finelychopped


1teaspooncumin


2bayleaves

1teaspooncannedchipotlechilies,mincedwithsauce

2(15-ounce)canscookedblackbeans,rinsedanddrainedwell

1cupwater

1cupcoconutmilk

1teaspoonlimejuice

Salttotaste

2scallions,finelychopped


GLOSSY black turtle beans are popular in the southeastern United

States,Mexico,andtheCaribbean.Theyhaveacreamywhiteflesh

H

that easily absorbs bold flavors like cumin, garlic, and chipotle

chilies. This dish may be made without coconut milk by

substituting water or vegetable stock. This becomes a nutritious

completecross-culturalmealcoupledwithriceinmanyareasofthe

world. The lime juice, cilantro, and scallions add characterwhen

addedafterthebeansarecooked.Tryaddingashotofdrysherry

fortheBahamianversion.

eattheoliveoilinamediumsaucepan,andsautétheonionfor3minutes, until it is golden brown. Add the peppers and garlic;

continuetosautéfor2minutes.Addthecumin,driedthyme,bayleaves,andchipotlechilies;combinewell.Addtheblackbeans,water,andcoconutmilktothepot,andstirwell.Simmerthebeansfor10to15minutes.Stirinthelimejuiceandsalt.Ladle the beans into serving bowls, and top each bowl with thechoppedscallionsandcilantro.



CALORIESFROMFAT

RecipeBonusForaspecialservingoption,bakeorsteamwholeseededacornsquashwiththetopinchremoved.Thesquashactsasasoupbowl,and,withascoopofbasmatiriceinthebottomtoppedwiththebeans,itmakesabeautifulandsatisfyingmeal.

WarmQuinoaSaladwithShrimpandAsparagus

SERVES4

1tablespoonoliveoil


½mediumredonion,finelydiced

½cupsun-driedtomatoes,unreconstituted,julienned

½cupvegetablestockorwater

½cupwhitewine

⅛cuplemonjuice

1tablespoongratedlemonzest


Salttotaste

½cupquinoa

½poundmediumshrimp,peeledanddeveined

½poundasparagus,cutinto1-inchpieces,woodybottoms

discarded

¼cupgreenpeas,freshorfrozen

½cuproastedcashewpieces

6scallions,minced

¼cupfinelychoppedparsley


I

ANunfried“fried”riceofsorts,madewithgoldenquinoaandtender

asparagus.Theshrimpprovidebouncetoyourbite.Tryadding‘½

pound of diced firm tofu for evenmore protein and texture. The

choppedroastedcashewsandherbsaddcolorandflavor.Thewarm

cooked grains lightly soften the scallions and parsley, releasing a

fresh herbal fragrance and lively flavor. This is a fabulous spring

dish.

n a saucepan, heat the olive oil over medium heat, and sauté thegarlic and onion for 3 minutes. Add the sun-dried tomatoes, and

continue to sauté for 1 more minute. Add the vegetable stock, whitewine, lemon juice, lemonzest,pepper,and salt, andbring it toaboil.Stirinthequinoa,andsimmeronalowheatwiththesaucepancoveredforabout20minutes,oruntilthequinoaisalmosttendertothebite.Addtheshrimptothesaucepanontopofthequinoa,andsimmerfor3moreminutes.Addtheasparagusandpeasontopoftheshrimp,andsimmerfor3moreminutes.Topthedishwiththeroastedcashewpieces,scallions,andchoppedparsley.Seasontotastewiththesaltandpepper.


CARBOHYDRATE30G; TOTAL FAT14G; SATURATEDFAT2.5G; CHOLESTEROL110MG; SODIUM270MG; 36%

CALORIESFROMFAT

QuinoaStuffedPeppers

SERVES6

2cupswaterorvegetablestock

1cupquinoa,wellrinsedanddrained

2largeredpeppers,halvedandseeded

2largegreenpeppers,halvedandseeded

Vegetableoroliveoilforsprayingpeppersandcasseroledish

Salttotaste


TheStuffing2½tablespoonsoliveoil

½mediumonion,finelydiced

1carrot,finelydiced

2stalkscelery,finelydiced

½cupshelledpumpkinseeds


½teaspooncumin


⅛cupfinelychoppedfreshoregano

⅛cupfinelychoppedfreshbasil

Salttotaste

Vegetableoilforsprayingthecasseroledish

I

½cupwaterorvegetablestock

THISdelicatesupergrainseemstohavefoundanaturalhomeinside

roastedsweetpeppers,complementedbyonions,herbs,andgarlic.

This dish tastes even better when topped with cheese such as

mozzarella or Monterey Jack sprinkled over before baking. You

may also bake the stuffed peppers in two cups of your favorite

marinarasauce.

nasaucepan,bringthe2cupswatertoaboil,addthequinoatoit,andsimmeronlowheatwiththesaucepancovered.Cookthequinoa

untiltheliquidhasevaporatedandthequinoaisverytender,about30minutes.Setthequinoaaside.(Thequinoamaybecookedupto2daysbeforethepeppersarestuffed.)Preheattheovento400°F.Spray the pepper halves with the oil and season with the salt andcayenne pepper. Place the peppers on a baking pan, and bake for 15minutes,untilsoftenedalittle.TOPREPARETHESTUFFINGHeattheoliveoilinapan,andsautétheonion,carrot,celery,pumpkinseeds,garlic,cumin,andchilipowderfor3to4minutes,until thevegetablesbegintosoftenandbecomelightlybrowned.Addthecookedquinoa,oregano,andbasil tothevegetables,and continue to sauté for 1moreminute, until all the ingredients areblendedwell.Salttotaste.Fill each pepper half with even amounts of the quinoa filling, andplace them in a lightly oiled ovenproof casserole dish.Add the½ cupwatertothepan.Coverthedishwithfoil,andbakethestuffedpeppersfor20to25minutes,untilthepeppersaretender.



FROMFAT

AncientGrainPilaf

SERVES6

2cupswater

½cupbrownrice

Pinchofsalt

1½cupswater

¼cupbulgur

Pinchofsalt

1½cupsboilingwater

⅛cupoliveoil

1cupcouscous

1cupwater

¼cupwholespeltgrain

⅛cupoliveoil

1mediumonion,finelychopped

2stalkscelery,finelydiced

2largecarrots,finelydiced




½cupfinelychoppedparsley

I


THEgrainsinthisdishneedtobecookedseparately.Youmaycook

all thegrainsup to threedays ahead tomake this abit easier to

manage. The couscous is merely reconstituted—not actually

cooked.Ifyouwanttosamplethepuretasteofwholegrains,this

dishisworthit.Eachgrainhasadistinctivecharacter,flavor,and

texture that is notmaskedby the lightly sautéed root vegetables.

Youmayuseanycombinationofgrains,sothisisagoodrecipeto

thinkofifyouhavesomegrainleftoversinyourrefrigerator.Mix

inchoppedsautéedchicken,tofu,tempeh,orotherfavoriteprotein

source,whichmakesthisricedishacompleteentrée.

n a large saucepan, bring the 2 cups water to a boil, and add thebrown rice and a pinch of salt. Reduce the heat, and cover the

saucepan. Simmer the rice for 45 to 50 minutes, until the rice iscompletelycooked.Letthericecool.In another saucepan, boil the 1½ cupswater.Add the bulgur and apinch of salt to the water. Reduce the heat to low, and cover thesaucepan. Simmer the bulgur for 10 to 15minutes, until it is cookedthrough. Remove the bulgur from the heat, and set it aside for 15minutes.Draintheremainingwater,andletthebulgurcool.Plumpthecouscousbypouringthe1½cupsboilingwaterand⅛cupoliveoiloverthecouscousinasaucepotwithatight-fittinglid.Stirthecouscous with a fork to prevent it from sticking and getting lumpy.Coverthepot,andsetitasidetocoolforatleast20minutes.Tocookthewholespeltgrain,combinethe1cupwaterandthespeltin a saucepan, and bring it to a boil, uncovered. Lower the heat, andsimmer for 45minutes, stirring occasionally, until the spelt is cookedthrough(seeNote).(Speltretainsafirmtextureevenaftercooking.Itis

this quality that helpsmake the overall character of this dishwork sowell.)Draintheexcesswater,andsetthespeltasidetocool.Heatthe⅛cupoliveoilinalargesautépanovermediumheat.Sautétheonion,celery,carrots,andgarlic for5minutes,until theybegin toturn golden brown. Add the cooked rice, bulgur, couscous, and spelt.Add the tamari, scallions, and parsley, and stir for 1 more minute,mixingthoroughly.Seasonwiththesaltandpepper.

NOTE: Spelt can be plumped in water overnight, which softens thewholegrainandshortenscookingtimebyathird.Coverthespeltwithacoupleofinchesofwater.



CALORIESFROMFAT

CilantroLimeRice

SERVES4

2cupswater

1cupbasmatirice



1teaspoongratedlemonzest


Salttotaste

2cupsfinelychoppedfreshcilantro

2cupswashedfinelychoppedbabyspinach


Salttotaste

SIMPLICITYisthebeautyofthisricedish:steamedbasmatiricescented

withthearomaofroastingalmonds.Whenthewarmricecombines

withrawspinachandcilantro,thedelicateflavorsarereleased.The

lemonyricetakesonapalegreencolor,addinggreatplateappeal.

Try this as a side dish under grilled seafood or poultry or with

HavanaBlackBeans or BorrachoBeans. Itmay also be used as a

stuffing for poultry dishes, tofu, or hollowed vegetables such as

eggplant,tomatoes,orzucchini.

n a large saucepan, bring thewater to a boil. Add the rice, olive oil,garlic,lemonzest,limejuice,andsalt,andreducetomediumheat.Stir

Igently,cover,andsimmerslowlyforabout25minutes,oruntilthericeis tender. Leave the rice covered so the steam stays in,making thericefluffy.Transfer the rice to a largemixing bowl. Add the cilantro, spinach,scallions,andsalt.Combinethoroughly.



CALORIESFROMFAT

WildRicewithPecansandCranberries

SERVES6

8cupswater

12ounceswildrice

1teaspoonsalt

⅓cupsun-driedcranberries

1cupchoppedparsley

⅓cuppecans


1cupdicedyellowtomatoes

1cupRaspberryVinaigrette


WILD rice isactuallya long-grainmarshgrass,nota rice speciesat

all. Sporting formal black color and roasted nutty flavor, it adds

elegance to any meal. Make sure you wash the rice well before

cooking; small pieces of debris, byproducts of the harvesting

process,arecommonlyfoundinmanywildricebrands.Justrinse

therice inacolanderundercoldwater. In thisrecipe,sweetsun-

dried cranberries, tart tomato, and crunchy pecans highlight the

coffee-flavored wild rice and the chewy texture. You may use

RaspberryVinaigretteoryourfavoritebottledbrandofvinaigrette

todressthissalad.

Inalargesaucepan,bringthewatertoaboilandaddthewildriceandsalt.Reducetheheat,andcoverthesaucepan.Cookthericefor50to60 minutes, until the rice is completely tender. Drain the excesswater,andletthericecool.Oncethericeiscooled,transferittoalargemixingbowl,andaddthecranberries, parsley, pecans, scallions, yellow tomatoes, andRaspberryVinaigrette.Addthesaltandpepper,andmixthericesaladthoroughly.



CALORIESFROMFAT

OrangeCashewRice

SERVES4

1cupwater

1cuporangejuice


1tablespoonoliveoil

Salttotaste

1cupbasmatirice

½cuproastedcashewpieces

¼cupchoppedyellowpeppers

¼cupchoppedredpeppers

3scallions,minced

1teaspoonsalt

Freshlygroundwhitepeppertotaste

1(8-ounce)canmandarinorangesegments,drainedwell

SOMEdishesarejustnaturallyupliftingandsunny,andthisisoneof

those dishes. Everyone enjoys seeing a plate in front of them

moundedwiththiscolorfulrice.Thericetakesonaslightlysweet

citrusflavor,roastedcashewsaddcrunch,andbellpepperssupply

ajuicybite.This looksspectacularnexttobrightEmeraldSesame

Kale.

Ina2-quart saucepot,bring thewater,orange juice,orangezest,oliveoil,andsalt toaboil,andstir in therice.Cover thesaucepot,andsimmerthericefor25to30minutes,untilthericeiscookedthroughandtheliquidhastotallyevaporated.Emptytheorangericeintoalargemixingbowl,andaddthecashewpieces,peppers,andscallions.Justbeforeserving,seasonthericewiththe salt and white pepper, and add the drained mandarin orangesegmentstotherice,foldingthemingentlytopreventtheorangesfrombreaking.



CALORIESFROMFAT

WheatBerryWaldorfSalad

SERVES4

2cupswheatberries

7cupswater

1cupchoppedwalnuts

2mediumapples,unpeeled,coredandchopped

1cupraisins

1cupfinelychoppedparsley

¼cupapplecidervinegar

¼cupapplejuice

1tablespoonsalt


½teaspoongroundnutmeg

½teaspooncinnamon

½cupextra-virginoliveoil

⅛cuplemonjuice

WHEAT berries are the mother grain from which pasta, bread, and

flour are derived.Most of us havenever tasted the true flavor of

wheat,Littlewheatberriespackanutlikeflavorandarepleasantly

chewy. Use a crunchy, firm, sweet-tart apple (such as a Granny

Smith or Gala) for this salad. Lemon juice and vinegar keep

choppedapplesfromdarkeningsoyoumaymakethissaladtheday

before serving. Try substituting dried apples for fresh for another

Sflavorvariation.

oakthewheatberriesatleast6to8hoursorovernightinwatertocover by a couple of inches. Drain the water, and set aside the

wheatberries.Inasaucepan,bringthewatertoaboil.Addthewheatberriestotheboilingwaterandsimmerthemuncoveredforabout50minutes,oruntilthey are totally cooked through. Wheat berries retain a firm, chewytexturewhencooked.Drainthewater,andsetasidethewheatberriestocool.Thentransferthewheatberriestoalargemixingbowl,andaddthewalnuts, apples, raisins, parsley, apple cider vinegar, apple juice, salt,pepper, nutmeg, cinnamon, olive oil, and lemon juice.Mix everythingthoroughly.Addmoresaltifnecessary,andserve.



CALORIESFROMFAT

COOKING PASTA BOW TIE PASTA WITH KASHA, CARAMELIZEDONIONS, AND WATERCRESS SPELT PENNE WITH PEAS ANDWALNUTS FETTUCCINEWITHGARLIC,PARSLEY,ANDPARMESANORECCHIETTE PASTA WITH SHIITAKE MUSHROOMS AND SUGARSNAPPEAS ORZOANDFETAWITHLEMON-CAPERDRESSINGANDKALAMATA OLIVES ROASTED BUTTERNUT SQUASHWITH PENNEPASTA PAN-SAUTÉEDPORTOBELLOPASTAWITHROASTEDGARLICAND SUN-DRIED TOMATOES WHOLE WHEAT LINGUINE WITHBROCCOLI POTATO CORN SEMI-SOUFFLÉ PUMPKIN POBLANOCORN PUDDING SPRING COUSCOUS WITH ASPARAGUS ANDORANGE SURF AND TURF PASTA SEITAN LASAGNA GARLICSPINACH STELLINI PASTA SPINACH MUSHROOM LASAGNASAVORYTOMATOPESTOPOLENTA CAUSA LIMENAWITHTUNABOW TIES WITH SMOKED SALMON, ASPARAGUS, AND SPICYPISTACHIOS SOUTHWESTKINGRANCHCASSEROLE PADTHAI

bowl ofpasta is comforting to the soul. Pasta, as well as other nourishingstarchessuchaspolentaormashedpotatoes,providesimmensepleasure—from the inside out. Although the true origins of pasta are unclear,referenceshavebeen tracedback to the late1200s to several cultures,includingEtruscan,Roman,Arabian,andChinese.Imaginethealchemyresulting from the mere combination of flour and water. Boundlessculinaryhorizonswerecreatedasthefirsthandsmixedabitofwater,asprinkling of salt, and some freshly milled wheat. Our dinner tableswouldneverbethesame.Pasta is merely one group within the universe of starch dishes;

however,itisagalaxyfullofshapes,sizes,flavors,andtextures.Manyofusarefamiliarwiththewhimsicalshapesandformstraditionaldurumwheatormorecoarselygroundsemolinapastacomesin.However,therearedozensofotherwhole-grainpastasonourshelves,eachwithitsowncharacter. Alternative whole-grain pastas, many of them made fromorganic grains such as quinoa, corn, and rice (see “Whole FoodsGlossary”),haveanearthytastethatsemolinadoesn’toffer.Thoughtheyarecookedabitdifferentlyfromdurumwheatvarieties,therewardsaregreat. Imagine the flavor of corn pasta, sizzled in the panwith sweetcorn,jalapeños,redonion,andcilantro.Penneorlittlepastaquillsmadefromancientspelt(alsocalledfarro)hasintenseflavorwhentossedwithpeas, roastedwalnuts, and naturally cured bacon. It’s ourmodern-dayfortunethatagesagosomeonedecidedpastaneededtotakeonplayfulshapes. For example, concave, rounded little pasta called orecchiette,Italian for“littleears,” isable tocaptureevery lastdrizzleof flavorfulsauceandtransportitintoourmouths,notlosingadrop.Thebowtieorfarfalleisadressypasta,readyforanydiningoccasion.Pasta is but one main character in this chapter. We also feature

creamycornmeal-basedpolenta,oneofthemostversatilefoodstograceour palates. Polenta began as a simple cornmealmush or cerealmade

from ground maize. It’s matured into a modern dish full of panache.Polentaisauniversalcarrierforallsortsofadditions,suchaspesto,sun-dried tomatoes, roasted garlic, and ricotta cheese. Not only can it beeatenwarmand soft right from thepan, polentamay also be brushedwithflavoredoilandchar-grilled,broiled,orsautéeduntilcrispy.Classic lasagna and stacked pasta casseroles appear in this chapter,with the twist of sautéed mushrooms and spinach or spicy Mexicanchicken in our Southwest King Ranch Casserole. We also felt it wasimportant to offer a lasagna recipe that may be made without dairycheese(seeSeitanLasagna).Whilepastadisheslendthemselvestowardcasualmealsforfamilyandcompany,theymayalsobeservedinsmallerportionsasappetizers.

CookingPasta

Cooking pasta eventually becomes intuitive; however, there are somebasics.Many finebrands of bothorganic and conventionallyproduceddurumwheatpastasareavailable.Experimentwithafewbrandsbeforesettling on the one that you can’t live without. There are also manyalternativegrainpastas,eachwithitsowndistinctivepersonality.Pastamaybecookedadayortwobeforeyouincorporateitintoyourdishes.Inarestaurantkitchen,that’snormallyhowthecooksareabletoservelargenumbersofdinnersinashortperiodoftime.Thisdoesnottakeawayfromthequalityorcharacterofthedish.Usingthismethodallowsyou toprepare some itemsover theweekendand saveyourselftimeduringtheweekwhenthepressureoftheworkdaybearsdownonyou.Durum wheat dried pasta needs to be cooked in plenty of boilingwater.Normallyspeaking,1poundofdriedpastashouldbecookedin4to 6 quarts of boilingwater towhich a tablespoon or two of salt hasbeenadded.Makesurethewaterisatasolidrollingboilbeforeaddingthepasta—youwantthepastatocookasquicklyaspossible.Stiritoftento prevent sticking. When the pasta is cooked, drain it in a largecolander.Donotrinseifyouareusingrightaway;justfinishtherecipeandserve. Ifyouwant toreserve thepasta for lateruse, rinse it in icewatertostopthecookingprocess.Youmaylightlyoilthecookedrinsed

pastaandstoreit,wellcovered,inyourrefrigeratorforupto3days.

REHEATINGPASTA

Youhavetwochoices.Ifyoujustwanttomakethepastahotandserveit with a sauce, dip it in a colander into boiling salted water for 1minute,untilitisheatedthrough.Drainverywell.If you are going to prepare a pasta dishwith vegetables or anothergarnish like chicken, shrimp, or red meat, here’s how to reheat. In alargesautépanoverhighheat,sautéthecookedpastainoliveoilfor2minutes.Youmayaddanyherbsorothergarnishthatyourrecipecallsfor.IfyouaremakingasimpledishofpastawithParmesanandpeas,forexample, just sauté the peas; then add the cooked pasta to your pan.Dinnercanbereadyinlessthan10minutes.

HowDoYouKnowAlDente?

TOseeifpastaisdone,afewminutesbeforetheanticipatedendof

cooking time, test a small piece of pasta and repeat this process

untilthepastastillremainsfirmbutslightlytendertothebite(al

dente).Thepastawill taste raw if it’snot cooked through,and it

willhaveanopaquewhitecenterstreak.

CookingCouscous

Cookingcouscousisverydifferentfromcookinganyotherformofpasta,since the grain is actually precooked. Once only the traditional tinygrainsofcouscouswereavailable,whichhadtobesteamed.Nowthereare several sizes of couscous, such as larger Israeli and Lebanese, tonameafew.Here’showtocookthem:

TraditionalCouscous

Tinysemolinagrainsareactuallyplumped,notboiledlikepasta.Liquidsuchaswater,stock,orfruitjuiceisboiledwithafewteaspoonsofoilandasprinkleofsalt.Theoilmakesthecouscoustenderandpreventsitfromclumping.Thishotliquidispouredoverthecouscousandquicklycoveredsothecouscouscanreconstituteorplumpforabout10minutes.Normally1¾cupsofhotliquidcombinedwith1tablespoonofoliveoilandapinchofsaltisneededfor1cupofdrycouscous.

IsraeliCouscous

Larger in size than traditional couscous, Israeli couscous needs to becookedalmostthesamewayaricepilafismade.ThebestwaytocookIsraeli couscous is to heat 2 teaspoons of olive oil and add whateverspicesandvegetablesyouenjoy(suchascurrypowderorafewclovesofgarlicandmaybeasmallmincedonion).Aftersautéingthesespicesandvegetables, add 1 cup of Israeli couscous and stirwell. Add 2 cups ofliquid, either water or stock, and bring to a boil. Cover the pan andsimmer for 10 to 15 minutes while stirring occasionally, until all theliquid is absorbed and the couscous is tender. Turn off the heat andallow the couscous to sit, covered, for an additional 5 to 10 minutesbeforeservingtomaketheitfluffier.

CookingWheat-FreePastas

Ourstorescarryawiderangeofpastasthatcontainnowheatorglutenforfolkswhoaresensitivetotheseingredients.Althoughtheyaregreattasting, they are a bitmore challenging to cook because gluten is theingredient that holds the form and shape of a wheat pasta. Thesenonwheatpastavarietiesmustbecookedinplentyofboilingwaterandmust never be overcooked. If they are cooked just a fewminutes toolong, they have a tendency to fall apart. Wheat-free pasta should becookedal dente and eaten immediately.Wedon’t recommend cookingahead and storing these pasta varieties. Try a bit of global cuisineharmonizing by preparing corn pastawith someTex-Mex seasoning orricepastawithAsianingredients.For many people with wheat allergies and sensitivities to semolina

wheat flour, these pastas offer a welcome alternative source of flavor

and recipe possibilities. Pasta made from rice, potato, quinoa, brownrice, spelt, corn, and kamut is available in a variety of shapes andlengths.Hereareafewwhole-grainpastacookingtipstokeepinmindwhenusingnonwheat-basedpastas.

Some of the pastas also contain some amount of semolinawheat.Alwayschecktheingredientslabelincaseyouareallergic.Alternativegrainpastasalwayscookquickerthantraditionaldurumsemolinapastas.Besidessaltingthewater,addatablespoonofoil—thesenonwheatpastasneedalittlebitmorehelptopreventstickingtogether.Always cook the pasta using 4 to 6 quarts of boiling water to 1pound of dried pasta. Many whole-grain pastas come in smallerboxesthan1pound,sofigureaccordingly.

WHOLE-GRAINPASTACOOKINGCHART

Here are some general cooking times for 1 pound ofwhole-grain

pastas.Thetimesvaryalittle,dependingontheshapeandlength

of the pasta, so check the box first. Begin to check doneness a

minutebeforeyouthinkitmaybeready.

Brownricepasta 5to8minutes chewy,dense,earthy

Cornpasta 4to8minutes delicate,verysoft,light

Kamutpasta 4to10minutes strong,nutty,dense

Potatopasta 5to8minutes starchy,soft,comforting

Quinoapasta 4to6minutes buttery,soft,nutty

Ricepasta 8to12minutes mild,chewy,comforting

Semolinapasta 12to14minutes chewy,neutral-flavored

Speltpasta 5to7minutes nutty,chewy,strongflavor

Wholewheatpasta 7to9minutes dense,nutty,chewy

H

BowTiePastawithKasha,CaramelizedOnions,andWatercress

SERVES4


1cupkasha(wholebuckwheatgroats)


2cupsVegetableStockorwater

1poundfarfalle(bowtie)pasta


2cupsdicedyellowonion

¾cupwatercress,roughlytornintolargepieces


BUTTERFLY-SHAPED pasta is used in thismodern renditionof anancient

Russian dish called Kasha and Varnishkes (which means “bow

ties”). The combination of tender pasta and earthy-tasting kasha

(also called buckwheat groats) is great together. The sweet onion

actslikeaflavorchaperone,balancingthetwotastesappropriately.

The crispy watercress offers a pleasant refreshing texture to this

dish.

eatthecanolaoilinamediumsaucepan.Inthemeantime,withafork,mixthekashawiththebeatenegg.Addthekashatothehot

oil,andsautéfor1minutetocoatthekashakernels.Addthestock,and

bringtoaboil.Reducetheheattolow;coverthepantightly;simmerfor15to20minutes,untilthekashaistenderandtheliquidisabsorbed.Whilethekashaiscooking,bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitreachesthedesireddoneness.Drain,rinsewithcoldwater,andreservethepasta.Thisstepmaybedoneup to 2 days beforemaking this dish. Thepastamaybekeptinacoveredcontainerintherefrigerator.In a large sauté pan, heat the olive oil, and add the onions, stirringoccasionally for5 to7minutes,until theonionsarewellbrownedandcrispy.Youmayaddasprinklingofwatertopreventsticking.Fluff the cooked kasha with a fork until the grains are separated.Combine the kasha with the cooked pasta, caramelized onions, andwatercress.Seasonwiththesaltandpepper.ServeimmediatelyPERSERVING:CALORIES500;CALORIESFROMFAT180;CALORIESFROMSATURATEDFAT20;PROTEIN13G;CARBOHYDRATE71

G;TOTALFAT20G;SATURATEDFAT2.5G;CHOLESTEROL55MG;SODIUM40MG;36%CALORIESFROMFAT

I

SpeltPennewithPeasandWalnuts

SERVES6

3cupswater

1½teaspoonssalt

1cupspelt

1poundspeltpennepasta

¼cupoliveoil

1½cupsdicedonions

1cupwalnutpieces,toasted

¾cupfrozenpeas,thawed

¼cupchoppedparsley


FOR centuries, spelt has been a mainstay of Tuscany in the

northeasternareaofItaly,whereitiscalledfarro.Notonlyisspelt

more hearty than wheat, but it also contains significantly more

protein and is high in fiber. If you prefer, substitute semolina

penne.

namediumsaucepot,bringthewaterand½teaspoonofthesalttoaboil.Stirinthespelt,reducetheheat,cover,andsimmerfor25to

35minutes, until tender. Remove from the heat. Set aside (seeNote).Meanwhile, bring a large pot of saltedwater to a boil.Add the pasta,andcookfor7to8minutes,untilitreachesthedesireddoneness.Drainthepastaandreserve.Place the olive oil in a large sauté pan, andheat overmedium-high

heat.Addtheonions,reducetheheattomedium,andcookuntilgoldenbrown,about8minutes.Inthesamesautépan,combinethecaramelizedonions,cookedpasta,spelt,walnuts,peas,andparsley.Seasonwithsaltandpepper.Combinealltheingredientswell,andserveimmediately.

NOTE:To shorten the spelt cooking timebya third, soakovernight inplentyofcoldwatertocover.



CALORIESFROMFAT

B

FettuccinewithGarlic,Parsley,andParmesan

SERVES4

1poundfettuccine

¼cupoliveoil

12clovesgarlic

¾cupgratedParmesancheese

1cupmincedfreshparsley

1teaspoonlemonpepper

THERE isnothingmorerewardingthanthe tasteofperfectlycooked

pastawithafruityoliveoilenhancedbysharpParmesancheese.Of

course, the mellow flavor of golden brown garlic cloves is a

welcome addition. This pasta is excellent served at room

temperatureordirectlyfromthepan.

ringa largepotof saltedwater toaboil.Addthe fettuccine,andcookuntilthepastaisaldente,6to8minutes.Whenthepastais

cooked,rinseitincoldwater,drainwell,andreserve.While thepasta iscooking,heat theoliveoilovermediumheat ina

large nonstick sauté pan. Add the garlic cloves and sauté them verygently, turning often for 4 minutes, until light golden brown andsoftened.Remove thegarlic cloves from thepan,and reserve.Add thedrained pasta to the pan, and sauté overmedium heat for 2minutes,untilwarmedthrough.Addthebrownedgarliccloves,Parmesancheese,parsley,andlemonpepper,andtossthepastawelltocombine.



CALORIESFROMFAT

Variation: For extra flavor and protein, try adding grilled or sautéedshrimporbite-sizepieces of grilledor sautéed chickenbreast, tofu, orsmallchunksofsmokedmozzarellatothefinalpastatoss.

OilintheWater?

MANYcooksfeelthataddingabitofoiltothecookingwaterprevents

thepasta fromsticking. It’s reallynotnecessary. Ifyoucookyour

pasta inplentyofvigorouslyboilingwaterandgive ita stir from

timetotime,itwillbethebestmethodofmakingsurethatthere’s

nostickybusinesstakingplaceinyourpastapot.

B

OrecchiettePastawithShiitakeMushroomsandSugarSnapPeas

SERVES4

12ouncesorecchiettepasta

1tablespoonoliveoil

1cupmincedredonion

1cupstemmedandslicedshiitakemushrooms

1largeportobellocap,diced(about1½cups)

1cupsugarsnaporsnowpeas,stringsremoved

1cupmincedscallions



WHOdoesn’tlovethiswhimsicalconcaveshapeoforecchiette(“little

ears”) pasta that comes from Puglia, Italy? The pasta holds the

natural sauce created by the concentrated juices producedby the

mushroomsas theycookdown. If there isany leftoverpasta, it is

delicious served at room temperature the next day. Try adding

sometoastedpinenutsforagarnish—theyaddapleasingcrunch.

ringalargepotofsaltedwatertoaboil.Addthepastaandcookfor8 to9minutes,until it is aldente.Drain thepasta, reserving

about½ cup of the cooking liquid. Place the cooked pasta in a bowllargeenoughforeasymixing.Heattheoliveoilina10-or12-inchnonsticksautépanovermedium

heat.Addtheonion,andsautéfor1minutetowilt theonion;addtheshiitakeandportobellomushrooms,and sauté for4 to5minutes.Addthesugarsnappeas,andsauté2additionalminutes.Add the sautéed vegetables to the bowlwith the cookedpasta. Tosswell,addinga tablespoonor soof the reservedpastawater, ifneeded,formoisture.Add the scallions,Parmesancheese,and saltandpepper,andtosslightlytoblend.



CALORIESFROMFAT

OrzoandFetawithLemon-CaperDressingandKalamataOlives

SERVES6

1teaspoonturmeric

1poundorzo



1teaspoonsalt

½cupfinelymincedfreshparsley

⅛cuplemonjuice

1tablespooncapers,drained

½teaspoonsugar

1cupjuliennedsun-driedtomatoes

½cuppitted,roughlychoppedKalamataolives


ORZO are little rice-shaped pasta that appear in many authentic

Greekdishes.Inthisrecipetheyabsorbthecitrusjuiceandoliveoil

just enough to balance the flavor of tart capers and strongGreek

Kalamataolives.TheMediterraneantasteofthissaladisbrightand

lively.Orzoiscookedwithturmericinthewater,whichimpartsa

golden-yellowcolor to the smallpasta.Foranextracolorfuldish,

useWholeFoodsMarkets tricolororzo.This isagreatbuffetdish

B

becauseittasteswonderfulservedatroomtemperature.Serveasa

saladorwarmedthroughforasidedish.

ring a large pot of saltedwater to a boil. Add the turmeric, andthenaddtheorzo;cookfor10to15minutes,until it isaldente.

Draintheorzo,andrinseitincoldwater.Setaside.Inabowllargeenoughtoholdtheorzo,makeadressingbyblendingtheoliveoil,whitepepper,salt,parsley,lemonjuice,capers,andsugar.Addthecookedorzotothedressing,andcombine.Stirinthesun-driedtomatoesandolives.Carefullytossinthefetacheese,mixinglightly,sothefetastaysinniceuniformpieces.


CARBOHYDRATE 61G; TOTAL FAT 26G; SATURATED FAT 6G; CHOLESTEROL 20MG; SODIUM1, 100MG; 43%

CALORIESFROMFAT

Feta

KNOWNforitsGreekorigins,fetacheeseisnowproducedaroundthe

world. The crumblywhite cheese, originally from goat’s or ewe’s

milk,isnowcommonlymadeintheUnitedStateswithpasteurized

cow’smilk.Ifdesired,feta’sstrongsaltyflavorcanbemellowedby

soakingforafewminutesinfresh,coldwaterormilk.

RoastedButternutSquashwithPennePasta

SERVES4

1mediumbutternutsquash

1½cupsdicedonion





2teaspoonssalt

1poundpennepasta

½cupmincedparsley



WHENcreamyorange-coloredroastedbutternutsquashismixedinto

penne pasta, the combination forms a complete and heartymeal.

Chunks of this hardwinter squash are loadedwithnatural sugar,

which browns easily and forms a light coating over the penne.

Room temperature is the best way to enjoy this rustic dish. Try

toppingwithsometoastedpumpkinseeds(seeNote)—thecrunchy

texturepairswellwiththesweetsquash.

Preheattheovento375°F.

Peelthebutternutsquash(avegetablepeelerworksbest).Usinga heavy knife, cut the squash in half lengthwise. Scoop out the

seeds,anddiscardthem.Dicethesquashinto1-inchcubes(youshouldhaveabout4cups).Placethesquashcubesinalargemixingbowl,andadd theonion,garlic, redchili flakes,oliveoil, lemon juice,and the2teaspoonssalt.Tosstheingredientstomixwell.Place the mixture in a large roasting pan, and roast for about 45minutes,oruntilgoldenbrown,stirringoccasionally.Thesquashshouldbefirm-tender,notmushy.Bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitisaldente.Drainthepasta,andplaceitinalargeservingbowl.Mixinthecookedsquashmixture,parsley,Parmesancheese,andsaltandpepper.



CALORIESFROMFAT

B

Pan-SautéedPortobelloPastawithRoastedGarlicandSun-DriedTomatoes

SERVES4

1poundpennepasta

¼cupjuliennedsun-driedtomatoes1cupboilingwater

¼cupoliveoil2largeportobellomushrooms,stemmedandwipedclean,diced¼cupmincedparsley¼teaspoonsaltFreshlygroundpeppertotaste¾cupslicedscallions1cuproughlychoppedroastedgarlic(seeNote)¾cupItalianHerbVinaigrette,oryourfavoritebottleddressing

JUICYportobellomushroomcapsaddawild,complexflavortopenne

pasta.Thepenne,orlittlequill-shapedpasta,convenientlycaptures

themarinadeinsidethehollowtunnelrunningthroughit.Feelfree

tosubstitutedomesticbuttonmushroomsforamilderflavor.Ifyou

want a smoky flavor, grill the mushroom caps instead of pan

sautéing.

ringalargepotofsaltedwatertoaboil.Addthepenne;cookfor8to10minutes,untilitreachesthedesireddoneness.

Whilethepastaiscooking,reconstitutethesun-driedtomatoesintheboilingwaterforabout20minutes.Drainandrinsethepastainice-coldwater,andreserve.Drainthetomatoes,andsetthemaside.Ina largesautépan,heattheoliveoiloverhighheat,andsautéthe

mushroomsuntil tender,3 to5minutes. In a largebowl, combine thecookedpastawiththesun-driedtomatoes,sautéedmushrooms,parsley,salt,pepper,scallions,androastedgarlic.Pourthevinaigretteoverthepasta,andtosslightlytoblend.

NOTE: To save time, you may use a good-quality prepared roastedgarlic.


CARBOHYDRATE 58 G; TOTAL FAT 22 G; SATURATED FAT 2.5 G; CHOLESTEROL 0MG; SODIUM 1.040MG; 43%

CALORIESFROMFAT

Variation: Add 1 pound sliced or chopped grilled boneless skinlesschickenbreast.Youmayalsoadddiced,baked,orgrilledtofucutinto1-inchcubes.

B

WholeWheatLinguinewithBroccoli

SERVES4

1poundwholewheatlinguineorspaghetti

⅛cupoliveoil

1headofbroccoli,trimmedandcutintosmallflorets



1tablespoontamari

⅛cupgratedParmesancheese

⅛cuppinenuts,toasted

Juiceof1lemon


THIS uncomplicatedpastadishmay soonbecomea family favorite.

Crispfloretsofbroccoliandwholewheatpastacombinewellwith

bits of golden brown garlic and sharp Parmesan cheese. The

pronouncedrobustflavorofwheatsingsinthisdish.Trythisdish

atroomtemperatureorwarmfromthepan.

ringalargepotofsaltedwatertoaboil.Cookthepastafor7to9minutes,untilitisaldente.Drainandrinsethepastaincoldwater.

Thisstepmaybedoneupto2dayspriortofinishingthedish.Ifcookingahead,lightlyoilthecookedpasta,andstoreitinacovereddishintherefrigerator.Heat theoliveoil ina large sautépanovermediumheat, and sauté

the broccoli florets, stirring often, for 5 minutes. You may sprinkle alittlewater over the florets to prevent sticking, using caution—the oilmay splatter a bit.Add the garlic and the red chili flakes. Sauté for 1minutelonger.Addthecookedpastatothebroccoli,andcombinewell.Add the tamari, Parmesan cheese, and pine nuts.Add the lemon juiceandseasonwiththesaltandpepper.

PER SERVING: CALORIES 400; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT IS; PROTEIN 15 G;


CALORIESFROMFAT

P

PotatoCornSemi-Soufflé

SERVES6

2largerussetpotatoes(about½pound)

1½cups(15-ouncecan)creamedcorn

½teaspoonsalt


Pinchofcinnamon

⅛cupflour

2largeeggwhites,stifflybeaten

Vegetableorcanolaoilforsprayingpan

ALTHOUGHthisisnotaclassicsoufflé,theresultsaresimilar,andthe

process is much easier. Air trapped in the egg whites expands

betweenthepotato layersandrisesduringbaking,which lifts the

layers,producingafluffyduetofpotatoandsweetcorn.Tryadding

asprinklingofMontereyJackorcrumbledmildfetacheesetothe

top. If you likeheat, addabitofminced serranochili to lift this

souffléevenmore.

reheat the oven to 375°F. Peel the potatoes, and slice them verythinly; reserve them in a bowl of coldwater. Combine the corn,

salt, pepper, cinnamon, and flour. Gently fold the eggwhites into thecornmixture.Drain the potatoes, and pat them dry with paper towels. Place the

potatoes on a sheet pan sprayedor lightly oiledwith the vegetable orcanolaoil.Roast them ina375°F.oven forabout15minutes,oruntil

firm-tender.Coolthepotatoes.Leavetheovenon.Sprayan8-or9-inchsquarebakingpanwiththevegetableorcanolaoil.Place a layer of cooked potatoes on the bottom of the baking pan.Measure out½ cup of the cornmixture and carefully spread over thepotatoes.Addanothersinglelayerofpotatoesandthen1cupofthecornmixture.Addafinallayeroftheremainingpotatoesandtheremainingcornmixture.Bakefor35to45minutes,untilthepotatoestesttenderwhenasharpknifeisinsertedintothemandthesurfaceisgoldenbrown.



FROMFAT

PumpkinPoblanoCornPudding

SERVES10

2½cupscornmeal

2teaspoonsbakingpowder

1½teaspoonssalt

3largeeggs,beaten

¼cupcanolaoil

1(15-ounce)cancreamedcorn

1¼cupscannedpumpkin

1cupricottacheese

1cupdicedredonion

¾cupseededanddicedpoblanochillies



Canolaoilforoilingpan

THISpuddingisatremendousholidaydishwithcomplexrichflavors

of sweetpumpkinandcornpunchedupbysharppoblanochilies.

Thechili-ladenaromathatwillfloatfromyourovenisintoxicating.

Youmayuseeitherwhiteoryellowcornmeal.Ifyoulikeajuicier

bite,addanearof fresh-shuckedcornkernels to thebatter.Serve

this pudding as an appetizer or side dishwith grilled vegetables,

poultry,orCarneAsada.

Preheat the oven to 350°F. Combine the cornmeal, baking powder, and

salt in abowl.Make an indentation in the center of themixture.Placethebeateneggs,the¼cupcanolaoil,andthecreamedcornintotheindentation.Usingawhisk,combinetheingredients.Stirin

the pumpkin and ricotta cheese. Blend well. Stir in the red onion,poblanochilies, ginger, andgarlic.Oil a13x9-inchglassbakingdishwith thecanolaoil.Pour thebatter into thedish.Smoothout the top.Bakeforabout45minutes,oruntilthemixtureissetlikesoftpudding.Servewarm.



CALORIESFROMFAT

SpringCouscouswithAsparagusandOrange

SERVES4

1cupdriedcouscous

1cuporangejuice

1cupwater

2teaspoonsoliveoil

1teaspoonsalt


1teaspoonoliveoil

8stalksasparagus,trimmedandcutinto1-inchlengths(about2

cups)

1cupseededanddicedredpepper

½cupfreshorthawedfrozenpeas

1navelorange,peeledandslicedintowedges

4scallions,trimmedandminced

1teaspoonsalt


TINYmildgrainsofsemolinapastacombinewellwiththeasparagus

andtartcitrusflavoroffreshorangesections.Asparagus,fromthe

familyof leeks,onions,andlilies,hasbeenreveredasatreasured

vegetablesinceancienttimes.Asparagusisfullofnutrientsjustas

it is rich in flavor. It’s important to shock asparagus in icewater

P

rightafter cooking ifyouarenotgoing toeat it rightaway.This

stopsthecookingprocessandpreservesthebrightgreencolor.The

chilledspearsmaybestoreduptotwodaysintherefrigerator.For

asweeterflavor,usetinymandarinoranges.

lacethecouscousinalargebowl.Inasaucepot,bringtheorangejuice, water, the 2 teaspoons olive oil, the 1 teaspoon salt, and

gingertoaboil.Stirwell.Removefromtheheatandimmediatelypourover the couscous. Stir in the hot liquid to distribute evenly. Quicklycoverandallowthecouscoustoreconstitutefor15to20minutes.Inthemeantime,heattheremaining1teaspoonoliveoilinanonstickpan,andsautétheasparagusforabout2minutes,oruntilcrisp-tender.Add the red pepper and peas, and cook for 1minute longer. Add thesautéedvegetables,orangewedges,scallions, theremaining1teaspoonsalt,andthecayennepeppertothereconstitutedcouscous.Fluffwithaforktoblend.Servewarmoratroomtemperature.



CALORIESFROMFAT

Variation:Add1poundofdicedtofu,cookedshrimp,orchickentothecouscous.Ortrythiswithwholewheatcouscous.

SurfandTurfPasta

SERVES4

1poundpennepasta

12ounceschickensausage

⅛cupoliveoil

1cupdicedredpepper

1½cupscookedsmallshrimp

3scallions,trimmedandminced

½cuproughlychoppedfreshbasilleaves

¾cupItalianHerbVinaigrette,oryourfavoritebottleddressing

15smallcherryorgrapetomatoes,halved

1cupdicedfreshmozzarellacheese

PASTA is a backdrop for the unusual combination of pan-seared

sausageand shrimp.This simplebutunconventional saladexudes

eleganceand isveryeasy toprepare.Youmayserve thispastaat

roomtemperatureor,byheatingitquicklyinasautépan,warm.If

youwanttosplurge,trychunksofcookedlobstermeat insteadof

shrimp.Asanalternativepastashape,tryorecchiette(“littleears”)

pasta;itcradlestheshrimpandsausagewell.

ringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor10to12minutes,untilitisaldente.Drainandrinsethepastaundercold

Bwater.

Slicethesausageinto½-inch-thickslices.Heattheoliveoilinamedium skillet, add the sausage, and cook for 3 to 4 minutes,

turning the slices, until just golden. Stir in the red pepper, andimmediatelyremovethepanfromtheheat.In a large bowl, toss the drained pasta with the sausage mixture,shrimp, scallions, and basil. Blend well. Add the vinaigrette, and tosslightly.Gentlystirinthetomatoesandmozzarella.


CARBOHYDRATE44G;TOTALFAT44G;SATURATEDFAT11G;CHOLESTEROL250MG;SODIUM1,680MG;53%

CALORIESFROMFAT

Variation:Forasmokierflavor,useanoutdoorgrilltocookthesausageandredpepperbeforeaddingthemtothepasta.(Dicethepepperaftergrilling it whole for 1minute on each side.) For variety, try differentflavors of chicken sausage such as roasted garlic, smoked apple, orandouille.

SeitanLasagna

SERVES12

TheSeitanSauce1tablespoonoliveoil

½onion,chopped


1poundseitan,choppedcoarsely

⅛cupdriedoregano(or¼cupfreshoregano)

1sprigfreshrosemary,wholeonthestem

1(26-ounce)jarmarinarasauce;plusmoretoserveifdesired

½cupchoppedfreshbasil

12oven-readysheetsdriedlasagnapasta

4cupsgratedsoymozzarellacheese

½cupgratedsoyParmesancheese,plusmoretoserveifdesired

SEITAN, although it has an odd-sounding name, is one of the most

flavorful and versatile sources of nonmeat protein. Also called

wheat gluten or wheat meat, seitan was originally created by

Buddhist monks as a rich protein source (see “Whole Foods

Glossary”). In this lasagna it takes on the taste and feel of a

complexBolognesesauce.Ourrecipecalls forsoycheese,butyou

mayusedairycheeseifyouprefer.Tosavetime,we’vecalledfor

ready-to-bake lasagna sheets. You may cook dried lasagna pasta,

anduseitinstead.

TOPREPARETHESEITANSAUCEHeattheoliveoilinalargenonsticksaucepan over medium heat. Add the onion and garlic; sauté for 2minutes. Add the chopped seitan, and continue to sauté for 3 to 4minutes,untiltheseitanbeginstobrown.Addtheoreganoandrosemarystem, and sauté for 1 minute longer. Add the marinara sauce, andsimmerthesauceslowlyfor30minutes.Addthechoppedbasil,andstirwell.Removetherosemarysprig.Thesaucemaybemadeupto3dayspriortoassemblingthelasagna.To assemble the lasagna, in a 13 x 9 x 2-inch lasagna pan, spreadabout1cupofthesauceonthebottom.Lay4sheetsofthelasagnapastaacross thesauce—don’toverlapthem,as theyexpandquiteabitwhencooking.(Overlapslightlyifsubstitutingcookednoodles.)Spreadabout¾cupof theseitansauceevenlyover thepasta.Sprinkle1cupof soymozzarellacheeseoverthesauce.Repeatthisprocess2moretimesuntilallthepastasauceandcheeseisused.Makesurethetoplayerisspreadevenlywithsauceandcheese.Sprinkle the soy Parmesan cheese evenly over the surface of thelasagna. Cover the pan well with foil. Bake for 35 minutes, until thelasagnaiscookedandthepastaistender.Removethefoil,andcontinuetobake for an additional 10 to15minutes, until the cheese ismeltedand the surface is lightly browned. Allow the lasagna to stand for 15minutes before cutting it into squares. You may serve this dish withadditionalsauceandgratedsoyParmesancheese,ifdesired.



CALORIESFROMFAT

Variation:Ifyoupreferalasagnawithchunkygardenvegetables,add2cups of chopped seasonal vegetables—like peppers, zucchini, yellowsquash,mushrooms, andbroccoli—alongwith the seitanwhenmakingthesauce.

B

GarlicSpinachStelliniPasta

SERVES4

1pounddriedstellinipasta

⅛cupoliveoil

4largeclovesgarlic,minced(2teaspoons)

12cupswashedanddriedspinach


1teaspoonlemonpepper,ormoretotaste

Salttotaste

STELLINI pasta is star shaped. It works wonderfully with the barely

wiltedspinachinthisdish,whichmaybeservedasawarmsalad

or side dish. Kids love this dish, which may also be made with

alphabet letters providing more entertainment around the dinner

table.

ringalargepotofsaltedwatertoaboil.Addthepasta;cookuntilitisaldente,8to10minutes.Drainthepasta,andsetitaside.

Heat the olive oil in a very large sauté pan over lowheat. Add thegarlic,cookslowly,andstiroften,until thegarlic isgoldenbrownandnicelycaramelized,10to15minutes.Raisetheheattomedium,andaddthespinach.Cook,stirringconstantly,untilthespinachislightlywilted,30to60seconds.Addthelemonjuiceandthecookedpasta.Cookuntiljustheatedthrough.Tosswiththelemonpepperandseasonwiththesaltandadditionallemonpepperasdesired.


CARBOHYDRATE 87 G; TOTAL FAT 10 G; SATURATED FAT 1.5 G; CHOLESTEROL 0MG; SODIUM 1,250MG; 18%

CALORIESFROMFAT

SpinachMushroomLasagna

SERVES10

TheSpinachMixture3tablespoonscanolaoil

1½cupschoppedonion

3garliccloves,minced(1½teaspoons)

2cupsslicedwhitebuttonmushrooms


½teaspoonsalt


1poundchoppedfrozenspinach,defrostedandmoisture

squeezedout

1pounddriedlasagnanoodles(semolina,spinach,orwhole

wheat)

1½to2cupspreparedmarinarasauce

2¼cupsricottacheese

6cupsgratedmozzarellacheese,dividedinfourparts

1½cupsgratedParmesancheese

Aclassiclasagnatakesanewturn,layeredwithsautéedspinachand

mushrooms.This recipemostly involvesbuilding,notcooking.To

makethiseveneasier,useno-cooklasagnanoodlesthatarereadily

available.

TO PREPARE THE SPINACHMIXTURE Heat the canola oil in a largesautépan.Addtheonionandgarlic,andcookovermediumheatuntilgolden brown, about 5 minutes. Add the mushrooms; sauté for 2minutes.Stir in the tamari, salt,andpepper,blendingwell.Mix in thespinach.Preheattheovento375°F.Bringalargepotofsaltedwatertoaboil.Add the lasagna noodles, and cook until they are al dente, 6 to 8minutes, or follow the directions on the package. Drain and run coldwater over the noodles to separate. (Skip this step if using no-cooklasagna noodles.) To assemble, spread about ½ cup of the marinarasauceina9x13-inchdishthat’satleast3inchesdeep.Topwithalayerofthelasagnanoodles,about¾cupofthericottacheese,about1½cupsofthemozzarellacheese,½cupoftheParmesancheese,andonethirdof the spinach mixture. Repeat with another ½ cup of the marinarasauce,alayeroflasagnanoodlesplacedintheoppositedirectionofthefirstlayer,¾cupofthericotta,1½cupsofthemozzarella,½cupoftheParmesan,andhalfoftheremainingspinachmushroommixture.Repeatwith a third layer, using 1½ cups of the mozzarella and the otherremainingingredients,endingwiththemarinarasauceontop.Bake in the oven for 30minutes. Top with the remaining 1½ cupsmozzarella,andbakefor5to8minutes,untilhotandbubbly.Allowthelasagnatosetfor15to20minutesbeforecuttingintosquares.


CARBOHYDRATE40G; TOTAL FAT27G; SATURATEDFAT17G;CHOLESTEROL75MG; SODIUM1,400MG; 44%

CALORIESFROMFAT

SavoryTomatoPestoPolenta

SERVES8

TheBasicPolenta2½cupswater,vegetablestock,ormilk

¾cupcornmeal(yelloworwhite)

¼cupmascarponeorcreamcheese(optional)


TheSun-DriedTomatoPesto

1cupsun-driedtomatoes,reconstitutedinwarmwaterfor10to

15minutesandgentlysqueezeddry

½cupchoppedparsley

1teaspoonsalt


2largeclovesgarlic,chopped

½cupoliveoil

½cupgratedParmesanorRomanocheese

TheBasilPesto

2cupsfreshbasilleaves

½cupchoppedparsley

1teaspoonsalt


2largeclovesgarlic,chopped

½cupoliveoil

¼cuppinenutsorchoppedwalnuts

½cupgratedParmesanorRomanocheese

THISrainbow-huedrecipeconsistsofthreelayersofpolentathatlook

like the colors in the Italian flag when combined. Each flavored

layer of polenta—pesto, sun-dried tomato, and corn—has a

distinctive taste that complements the others well. Although this

lookslikealotofwork,it’smostlyassembling.Afterpreparingthe

polenta, layering is simple. This dish is extremely attractive and

makes an impressive entrée for family gatherings. Preparing the

polentainaSpringformpanmakesiteasytoremove.Serveaslice

of the tricolor polenta with a vegetable-or meat-based stew, a

marinarasauce,oragrilledpoultrydish.

TOPREPARETHEBASICPOLENTABringthewatertoaboilinalargesaucepan.Addingjustasmallamountatatime,graduallywhiskinthecornmeal.Continue cooking andwhiskingovermedium-lowheatuntilthe polenta is smooth and very thick, 8 to 10 minutes. If using themascarpone,additatthistime.Pourthemixtureintoa12x12-inchpansprayedwith vegetable oil. Allow the polenta to cool for 15minutes.Whilethemixtureiscooling,preparethepestos.TO PREPARE THE SUN-DRIED TOMATO PESTO Place thereconstitutedsun-driedtomatoes,parsley,salt,pepper,garlic,andoliveoilinthebowlofafoodprocessorfittedwithametalblade.Blenduntilsmooth, 2 to 3 minutes, scraping down the sides of the bowl asnecessary. Transfer the tomato mixture to a bowl, and stir in theParmesan cheese. (This pesto may be kept refrigerated in a tightlycoveredjarfor2to3weeks.)TOPREPARETHEBASILPESTOPlacethebasil,parsley,salt,pepper,garlic,oliveoil,andpinenutsinthebowlofa foodprocessor fittedwith ametal blade.Blenduntil smooth, 2 to3

minutes,scrapingdownthesidesofthebowlwhennecessary.Transferthebasilmixture toabowl,andstir in thecheese. (Thispestomaybekept refrigerated in a tightly covered jar for 2 to 3weeks.)When thebasic polenta has cooled, divide it into thirds, placing it in 3 separatebowls.Spraya9-inchSpringformpanwithvegetableoil,andspreadonethirdofthebasicpolentaintothepan.Placethepaninthefreezerfor10minutes.Addthesun-dried tomatopesto to thesecondbowlofbasicpolenta,stirring toendwell.Remove theSpringformpan from the freezer,andcarefully spread the sun-dried tomato pesto polenta mixture on top.Placethepaninthefreezerfor10minutes.Addthebasilpestotothethirdbowlofbasicpolenta,stirringtoblendwell.RemovetheSpringformpanfromthefreezer,andcarefullyspreadthebasilpestopolentamixtureontop.Refrigerateuntilfirm(overnightisbest).To serve, remove the outside of the Springform pan and cut thepolenta into edges. The polenta wedges may be served at roomtemperature or baked withmarinara and a sprinkling of Parmesan ormozzarellacheeseoverthetop.Youmayalsobrusholiveoilontochilledwedgesofpolentaandgrill themovercoalsor inagasbarbecueuntilgoldenbrown.

PER SERVING: CALORIES 400; CALORIES FROM FAT 320; CALORIES FROM SATURATED FAT 70; PROTEIN G;

CARBOHYDRATE 13 G; TOTAL FAT 35 G; SATURATED FAT 7 G; CHOLESTEROL 15 MG; SODIUM: 0 MG; 80%

CALORIESFROMFAT

CausaLimenawithTuna

SERVES6

Canolaorvegetableoilforsprayingpan

TheTunaSalad2(6-ounce)canswater-packedtuna,drainedwellandflaked

¼cupmayonnaise



TheMashedPotatoes4largeIdahopotatoes,peeled,boiled,andmashed(4cups)


⅛cuplemonjuice

1½teaspoonssalt


1to2tablespoonsjalapeñopepper,minced

THIStraditionalPeruvianpotatotorte,withitslayeroftunasalad,is

eatenpredominantly in the summermonths. It’s easy to seewhy.

Outsideofcookingthepotatoes,whichmaybedoneuptotwodays

priortoserving,theremainderofpreparationismerelyassembling.

Thisdishisnormallymadewithasimpletunasalad—mashedtuna

mixedwithmayonnaise—butyoumayalsomakeitwithasalmon

orcrabmeatsalad.

Spray a 6-inch-wide, 3-inch-deep tart pan, spring-form pan, or other

appropriatemoldwithcanolaorvegetableoil.TOPREPARETHETUNASALADCombinethetuna,mayonnaise,

lemonjuice,andsaltandpepperinabowl,andmixwell.TOPREPARETHEMASHEDPOTATOESPlacethemashedpotatoesinamedium bowl, and add the olive oil, lemon juice, salt, pepper, andjalapeño.TO ASSEMBLE In another medium bowl, mix the eggs with themayonnaise,redonion,salt,andpepper.Takethetartpan,andmeasure1½ cups of the potatomixture into it, filling the bottom of themoldevenly. Top with 1½ cups of the tuna salad, patting it down gently.Sprinklewith⅛cupoftheolives.Addalayerofhalfoftheeggmixture,smoothly and evenly. Add another 1½ cups of the potatoes, and patdown.Addtheremainderofthetuna,andthentheolives.Topwiththerestoftheeggmixtureandtheremainderofthepotatomixture.Tampdownwiththebackofa largespoonuntil themixture is firmlyplacedwithin themold and smooth on top. Sprinklewith the peppers. Coverand refrigerateuntil firm, about3hours.To serve, cut intowedges toshowthecolorfullayersinside.

ToAssemble

4largeeggs,hard-boiledandminced

1tablespoonmayonnaise

2tablespoonsmincedredonion

½teaspoonsalt


½cuppittedandfinelychoppedKalamataolives

¼cupfinelymincedredpepper

¼cupfinelymincedgreenpepper



CALORIESFROMFAT

RecipeBonusThisattractivedishisperfectonabrunchordinnerbuffet—tryservingitonacakepedestalforaknockoutpresentation.

BowTieswithSmokedSalmon,Asparagus,andSpicyPistachios

SERVES4

TheSpicyPistachios¾cupshelledpistachios

1teaspooncanolaoil

Salttotaste


½poundfarfalle(bowtie)pasta

6to8stalksfreshasparagus,trimmedandcutinto2-inch

lengths

4ouncessmokedsalmon,cutintobite-sizepieces


½cupchoppedfreshcilantro

1½tablespoonsextra-virginoliveoil

SMOKEDsalmonandpistachiossoundlikeanunlikelycouple,butthey

bondverywellinthisunusualpastadish.Thelightlysmokedflavor

ofthesalmonisoffsetbythemildsweetnessofpistachios.Thisdish

seems to jump off the plate because of the soft pink color of the

salmonandvividgreenof thepistachios.Thespicypistachiosare

anexcellentsnackservedontheirown.

TOPREPARETHESPICYPISTACHIOSPlace the pistachios and canola

oilinasautépanovermediumheat.Sauté,stirringconstantlyforabout1minute.Drainthenutsonpapertowelstoremoveexcessoil.Placethepistachiosinasmallbowlandsprinklethemlightlywiththesaltandapinch of cayenne pepper (or to taste). This can be done up to 2 daysbeforemakingthepasta.Bringalargepotofsaltedwatertoaboil.Addthepasta,andcookfor2 minutes before adding the asparagus. Cook the pasta until it is aldente, 5 to 6 minutes; at this point, the asparagus will be done, too.Drainthepastaandasparaguswellandplace ina largebowl.Addthesalmon,pepper,cilantro,spicypistachios,andoliveoil.Tosslightly,andservewarm.



CALORIESFROMFAT

SouthwestKingRanchCasserole

SERVES8

TheMexicanChickenFilling3tablespoonscanolaoil

1½cupsdicedyellowonions


2teaspoonspaprika

1teaspooncumin

½teaspooncoarselygroundblackpepper

1teaspoonsalt

3cupsshreddedcookedbonelesschicken


TheCasserole2cupsgratedMontereyJackcheese

1cupgratedcheddarcheese

2cupsbottledtomatillosauce

8corntortillas

1½cupssourcream

½cupchoppedgreenchilies,drained

THEY don’t call this the king for nothing. It’s like a lasagna gone

completely Tex-Mex. Corn tortillas act like pasta sheets layered

between mild green chilies and spicy shredded chicken. It’s

preferabletomakethiscasseroleatleastoneanduptothreedays

beforeservingsotheflavorsmaymingle.Italsoallowsthedishto

setupandmakesslicingeasy.Garnishservingswithasmalldollop

ofsourcreamandasprigoffreshcilantro.

TO PREPARE THE MEXICAN CHICKEN FILLING Preheat the oven to350°F.Heatthecanolaoilovermedium-highheatinalargesautépan.Addthe onions, and cook them until they are translucent, 2 to 3minutes.Blend in the garlic, paprika, cumin, black pepper, and salt. Add thechicken, and heat through. Remove the pan from the heat; stir in thecilantro.TOPREPARETHECASSEROLEInasmallbowl,combinethecheeses.Onthebottomofan8x8½-inchpanatleast2inchesdeep,spread1cupofthetomatillosauce.Topwith4tortillas,overlappingasnecessary.Spreadhalf thesourcreamevenlyover the tortillas.Add½cupof theremainingtomatillosauce,1½cupsof thechickenfilling,1cupof thecheesemixture,andonehalfofthegreenchilies.Topwith4moretortillas,theremainderofthesourcream,tomatillosauce, and chicken filling, 1 cup of the cheese mixture, and theremaininggreenchilies.Endwith1cupofthecheesemixturesprinkledon top. Bake for about 25 minutes, or until hot and bubbly on thesurface.



CALORIESFROMFAT

Recipe Bonus For the simplest preparation, use leftover ready-made rotisseriechicken.

PadThai

SERVES6

½poundflatricenoodlesormungbeannoodles

½cupcanolaoil


2teaspoonsredchilipaste

1teaspoonsugar

3tablespoonsThaifishsauce

½cupwater

2largeeggs,beaten

¼cupthinlyslicedscallions

½cupsnowpeas,stringsremovedandfinelyjulienned

1½cupsfreshbeansprouts



3tablespoonschoppedfreshcilantro

¼cupfinelychoppeddryroastedpeanuts

RICE noodle pasta has a texture that’s entirely different from its

traditional wheat-based counterpart. The mild noodles provide a

perfectbackground forpungentAsian fish sauce, fierychilipaste,

and crisp juicy vegetables. Be sure not to overcook the noodles;

B

they’ll get mushy and lose their silken texture. Peanuts are a

traditionalgarnish.

ringalargepotofwatertoaboil,addthenoddles,andcookjustuntilthewaterreturnstoaboil.Removethenoodlesimmediately,

anddrainthem.Rinseinice-coldwatertostopthenoodlesfromcookingfurther.Heatthecanolaoil inawokorlargesautépan.Addthegarlic,chilipaste,sugar,fishsauce,andwater.Cookfor1to2minutes,untilslightlythickened. Add the beaten eggs, stirring constantly, until the eggs aresoftset.Add the noodles to the pan with the chili paste mixture, toss, andsautéfor3to4minutesovermedium-highheat.Addthescallions,snowpeas,beansprouts,redchiliflakes,andlimejuice.Tosstomixwellandheat through, about 1minute. Place on a servingplatter, and sprinklewiththecilantroandpeanuts.



CALORIESFROMFAT

BURGER BASICS SPINACH, GARLIC, AND ROSEMARYGRIDDLECAKES “FEELYOUROATS”BURGERS COUSCOUSCAKESWITHMINTANDREDPEPPER PORTOBELLOBURGERS NOTYOURGRANDMOTHER’S VEGETABLE LATKES RISOTTO CAKES MILLETANDYAMBURGERS QUINOAVEGETABLECAKES SPICYSMASHEDPOTATOPATTIES TERIYAKITURKEYBURGERSWITHGREENONIONANDGINGER THAIFISHCAKES CAJUNSEAFOODCAKES GREEKBEEFMEATBALLS

withallthetrimmings,toppingafreshlybakedbunisperhapsasclosetoanationaldishasAmericahas.For thoseofusgivinguporcuttingbackonmeat,thehamburgerpresentsamajorstumblingblock.Manyofuscraveaburgermadewithpoultry,seafood,grains,orlegumes,butwedon’twant to sacrifice taste and texture, themain criteria for a greatburger-eating experience. Burgers, patties, and griddlecakesmust holdtogether, which is easy when making beef or poultry burgers, but itbecomesmoreelusivewhenworkingwithgrains,seafood,vegetables,orlegumesthattendtobemushyorsofttothebite.Thenaturalfatcontentin red meat or poultry also helps contain the shape of a traditionalburger,andthelackofitmustbecompensatedforwhenworkingwithalternativeingredients.The terminology of burgers, patties, and griddlecakes is somewhat

interchangeable.Griddlecakesareusuallytheflattestof thethree,withthe most surface area to brown—our Spinach, Garlic, and RosemaryGriddlecakesareagoodexample.Pattiesareusuallyabit thicker, likethe Cajun Seafood Cakes, and have a moist center. Burgers are whatmostofusgrewupwithonourdinnertablesandinourbackyards.Theserecipessizzlewith innovativeflavors,makingthemperfect for

today’sdinnertable.Alltheburgersmaybeeatenonabunorbeservedasentrees,setalongsideagraindishormashedpotatoesorperchedonabedofbraisedgreens.

BurgerBasics

Scoopburgermixtureswithan icecreamscoop tomakesure

eachburgerisauniformsize.

Wetyourhandswithcoolwater.Thiswillpreventtheburger

mixturefromstickingtoyourhands.

Whencookingtheformedburgers,makesuretheoilishotand

turn theburgers onlyonce to keep their shape,using awide

spatula.

Spinach,Garlic,andRosemaryGriddlecakes

MAKES10(8-OUNCE)CAKES

1poundIdahoorYukonGoldpotatoes,peeledandcutinto

largepieces

⅛cupoliveoil

1mediumonion,minced


1tablespoonmincedfreshrosemary

1poundfrozenchoppedspinach,thawed,drained,and

squeezeddry



1largeegg


2teaspoonssalt,ortotaste

1teaspoonfreshlygroundpepper

1cupdriedbreadcrumbs

Marinarasauce(orotherfavoritesauce)toserve

WITH a mild background of spinach, the aromatic fresh rosemary

shinesinthisrecipe.Mashedpotatoesimpartacomfortingtexture

tothesegriddlecakesandthesharpfetacheeseaddsapleasingbite.

Youmaymake these cakes without the feta and Parmesan for a

nondairy version. Use an equivalent amount of natural egg

Psubstituteasthebindingingredientinsteadofeggs.

reheattheovento375°F.Coverthepotatoeswithcoldwaterandbringtoaboil.Simmer

uncovered for 12 to 15minutes, until tender. Drain andmash lightlywith a fork or potatomasher. Heat 1 tablespoon of the olive oil in alarge nonstick pan, and sauté the onion, garlic, and rosemary for 2minutes,untiltheonionissoftened.Addthespinachtothevegetables.Combinethesautéedvegetables,cookedpotatoes,fetacheese,Parmesancheese,egg,oregano,salt,pepper,andbreadcrumbsinalargebowlandmixwell.Using an 8-ounce scoop as a measure, form the mixture into 10griddlecakes.Heattheremaining1tablespoonoliveoilinalargesautépan. Sauté thegriddlecakesuntil goldenbrownonboth sides, about2minutesperside.Placethegriddlecakesonabakingpanintheovenfor10minutestocookthrough.Servewithmarinaraoryourfavoritesauce.



CALORIESFROMFAT

TipfromtheTeam:Whenyou’refryingfoodswithoutathermometertocheckthetemperatureoftheoil,drizzleapinchofflourintoit—theoilisreadyforfryingiftheflour“sizzles”!

“FeelYourOats”Burgers

MAKES8(8-OUNCE)BURGERS

4½cupswater

½cuptamari

4½cupsrolledoats,plusextraforsprinkling

¼cupoliveoil

1teaspooncanolaoil


1mediumredpepper,seededanddiced

2largeonions,diced

2largecarrots,grated

1teaspoondriedbasil(or1tablespoonfreshbasil)

1teaspoondriedoregano(or1tablespoonfreshoregano)

Vegetableoilforsprayingburgers

THESEareprobablythemostunusualgrain-basedburgersduetothe

soft texture and earthy flavor of rolled oats. As the oat mixture

cools down, it hardens and forms a soft shell for the chopped,

sautéed vegetables. Its pleasant running into a tidbit of sweet

pepper or onion as you devour these. You can add any chopped

seasonal vegetables to the oat mixture. Feel creative? Stuff the

burger mixture into a portobello mushroom cap or shiitake

mushroom. Try a warm oat burger over a field green salad, or

Psmotheritwithsautéedmushroomsandonions.

reheat the oven to 400°F. In a large sauce pot, bring the water,tamari,oats,andoliveoiltoaboil;simmerfor12minutesoverlow

heatwhilestirringfrequently,untilaverythickmixtureforms.Removefromtheheat.Heatthecanolaoilinanonsticksautépanovermediumheat,andcookthegarlic,pepper,onions,carrots,basil,andoreganoforabout2minutes,oruntilsoft—foldthisintotheoatmixtureandallowittocool.Usingan8-ouncescoopasameasure,forminto8burgers1inchthick,andplaceonabakingpanlinedwithparchmentpaper.Flattenthetopsofeachburgerslightlywithaspatula,andsprinkleeachwithabout1 teaspoon raw oats. Spray the burgers lightlywith the vegetable oil,andbakefor20minutes,untilgoldenbrown.



CALORIESFROMFAT

CouscousCakeswithMintandRedPepper


1½cupsdriedcouscous

⅛cupplus1tablespoonoliveoil

2cupswater

½cupmincedredpepper

½cupmincedgreenpepper

1mediumonion,minced



1teaspoondriedItalianherbs

¼cupmincedfreshmintleaves


2largeeggs

1cupcrumbledfetacheese(4ounces)

½cupfrozenpeas,thawed

1teaspoonsalt,ortotaste

1cupyellowcornmeal

Vegetableoroliveoilforsprayingpan

COUSCOUS,astapleofNorthAfricancuisine,isactuallyatinygrainof

semolina,whichhelps this cakehold together. Plumped couscous

forms a crunchy golden crust on the surfacewith amoist center

Punderneath.

lace the couscous, 1 tablespoon of the olive oil, and water in alargesaucepot,bringtoaboil,stirwell,andremovethepotfrom

theheat.Cover the couscous tightly andallow it to reconstitute for atleast15to20minutes.Heat the rest of the olive oil in a large sauté pan, add the peppers,onion, garlic, lemon pepper, and Italian herbs, and sauté for 4 to 5minutes,until tenderandlightlybrowned.Placethemixtureina largebowl.Add theplumpedcouscous,mint, flour, andeggs;mixwell.Themixture should stick togetherwhen pressedwith the back of a spoon.Stirinthefetacheeseandpeas.Seasonwiththesalt.Refrigerate the mixture for at least 30 minutes before forming intocakes.Preheattheovento325°F.Usingan8-ouncescoopasameasure,form themixture into10 (½-inch-thick) slightly flattened cakes.Whenreadytocook,lightlydustthecakeswiththecornmeal.Spraytheoilinalargenonsticksautépan.Lightlybrownthecakes,about2minutesperside,andthentransferthemtoalargebakingpan.Bakeintheovenfor5to8minutes.



CALORIESFROMFAT

Variation: Use ¾ cup grated mozzarella cheese and ¼ cup gratedParmesancheeseinplaceofthefetacheese.

PortobelloBurgers


2largeportobellomushroomcaps,cutintochunks

2cupsbuttonmushrooms,trimmed

1tablespoonoliveoil

1largeonion,chopped

1smallcarrot,grated

2clovesgarlic

1cuprawcashews

⅓cupsunflowerseeds

⅓cupwhitemiso


1tablespoonsherry


1cupcookedshort-grainbrownrice


Vegetableoroliveoilforgreasingpan

PORTOBELLOmushrooms,mellowwhitemiso,andpuréednutsgivethis

star-statusburgera rich, earthy flavor.Portobelloburgers relyon

thestarch fromshort-grainbrownrice tokeep their shape,which

pairswellwith the rawnuts.Try thisburgeron sourdoughbread

withsautéedonions to spoonon top—it’sworth theeffort.Adda

Psliceofgoatcheesetoplacethisintheburgerhalloffame.

ulse the portobello and buttonmushrooms in the bowl of a foodprocessorfittedwithametalbladeuntilcoarselychopped.Heatthe

olive oil, and sauté themushrooms, onion, carrot, and garlic until thevegetablesarewilted,2to3minutes.Placethemushroommixtureinalargebowl.Inthebowlofthesameprocessorfittedwithametalblade,combine the cashews, sunflower seeds,miso, lemon juice, sherry, andpepper tomakea lightpaste.Add this to themushrooms in thebowl.Addthericeandbreadcrumbs;blendalltheingredientstogether.Although you may make the burgers now, it’s best to allow themixturetostandforatleast6hoursintherefrigerator—theywillholdtheirshapebetter.Whenreadytocook,preheattheovento375°RUsean icecreamscooporother4-ouncescooptoplace8roundedballsofthemixtureonto a lightly greasedbakingpan, at least 4 inches apart.Lightlypress the scoopedmixture and flatten it to forma1-inch-thickburger.Bakeonthemiddlerackintheovenfor25to30minutes,untilgoldenbrown.Or youmay lightly sauté theburgers in2 teaspoonsofoliveoilinanonsticksautépanonmediumheatfor3to5minutesperside,untilgoldenbrown.



CALORIESFROMFAT

P

NotYourGrandmother’sVegetableLatkes

MAKES8EXTRA-LARGELATKES

2largerussetpotatoes,peeled

1largeonion

1largecarrot

1mediumyellowsquash

1mediumzucchini

1cupunbleachedall-purposeflour

1teaspoonsalt

2½teaspoonsbakingpowder


2largeeggs

Canolaoilforbrushingtopsoflatkes

GRANDMOTHERS might think our vegetable griddlecakes aren’t

traditional latkes. They’re right. The confetti of shredded carrot,

yellowsquash,andzucchinicontributes lotsofeyeappealaswell

as enhances the flavor of the traditional grated-potatoes version.

Ourlatkesarealsobakedinahotovenuntilcrispy,notpan-friedin

oil. Serve these with plain yogurt, raita, marinara sauce, or

cinnamon-spikedapplesauce.

reheattheovento425°F.Grate the potatoes into a large bowl. Cover the potatoes with

cold water so they won’t brown. Into another bowl, grate the onion,

carrot,yellowsquash,andzucchini.Drain thepotatoeswell,andpressout the excess moisture in a colander. Combine the potatoes and thegrated onion, carrot, yellow squash, and zucchini. Add the flour, salt,bakingpowder,pepper,andeggs,andmixwell.Usingan8-ouncescoopasameasure (seeNote), form themixture into8 (½-inch-thick) roundpancakesabout4inchesacrossthetop.Placeonabakingpanlinedwithparchment paper. Brush or spray the tops lightly with the canola oil.Bakeintheovenfor20minutes,untilgoldenbrownandcrispy.

NOTE:Youmayusethelidofalargejartoformthepancakes.Linethelidwithplasticwrapandpressthevegetablemixtureinuntilapancakeisformed.Unmoldonthebakingpan.



CALORIESFROMFAT

TipfromtheTeam:Whenyou’refryingVegetableLatkes(oranythingelseinoil),fillapieplatewithwhitevinegar,setitonacounterundisturbedfor8to10hours,andanyunpleasantodorswillvanish!

RisottoCakes

MAKES14(4-INCH)CAKES

1tablespoonbutteroroliveoil

1smallonion,minced

1smallcarrot,minced



1cuparboriorice

½cupdrywhitewine

2cupsvegetablestockorwater,plusmoreasneeded

1teaspoonsalt


¼cupchoppedzucchini

¼cupfrozenpeas,thawed

½cupfrozencorn,thawed

½cupgratedmozzarellacheese

½cupgratedprovolonecheese

½plus¼cupgratedParmesancheese

⅛cupchoppedparsley

1tablespoonchoppedfreshbasil

2scallions,chopped

ALTHOUGH these cakes contain a long list of ingredients, this is a

simplerecipetomake.Arboriorice,ashort-grainvarietygrownin

M

Italyandusedtomakeclassicrisotto,isdeliciouslycreamybecause

ofitshighstarchcontent.Thesecakesoffercomfortingtexturewith

contrasting smallnuggetsof sweetpeas, corn, and squash. Italian

cheeses round out the flavor. Little silver-dollar versions of the

risottocakesmakegreatappetizersforparties.

eltthebutterinalargeskillet.Addtheonion,carrot,garlic,andthyme,andsautéfor3minutes.Addthearboriorice,andsauté

for3minutes to coat the rice, stirringoccasionally.Add thewine; stiruntil thewine is absorbed. Add the vegetable stock, salt, and pepper.Turnthetemperaturedown;covertheskilletandsimmerfor25minutes,stirring frequently. Check the tenderness of the grain—it should be aldente.Ifnecessary,addmorestockandcontinuetocookuntiltheliquidisabsorbedandthericeistender.Preheattheovento375°F.Add the zucchini, peas, corn, mozzarella cheese, provolone cheese,and the ¼ cup Parmesan cheese; stir well. Remove the pan from theheat. Add the parsley, basil, and scallions. Using a 4-ounce scoop tomeasure,formthemixtureinto14(1-inch-thick)patties,andplaceonaparchment-linedbakingpan.Dustthesurfaceofeachcakeevenlywiththe remaining½cupParmesan cheese.Bake in theoven for about25minutes,oruntilgoldenbrown.



CALORIESFROMFAT

QuinoaVegetableCakes


1cupdriedquinoa

2cupswater

1tablespooncornoroliveoil

1smallonion,finelychopped

2smallcarrots,grated

1smallzucchini,grated

1(10-ounce)packagefrozenchoppedspinach,thawedand

squeezeddry

⅛cupunbleachedall-purposeflour

½teaspoonbakingpowder

1tablespoonplainyogurt

⅛cuptahini

2teaspoonssalt


⅛cupchoppedfreshdill



Canolaoroliveoilforsprayingorbrushingparchmentpaper

THEdelicate,butteryflavorofquinoapairswellwithsweetnuggets

of tendervegetables.Oven-roasting these cakesenhancesquinoa’s

nutty qualities and forms a golden crust. You’ll love theway the

Psmallkernelspoppleasantlyinyourmouth.

lacethequinoa,water,andcornoilinalargesaucepot,andbringit to a boil. Lower to a simmer, and cook the quinoa, covered,

stirring occasionally for 20 minutes, until tender and all the liquid isabsorbed.Coolthequinoa.Preheattheovento400°FPlacethecookedquinoaintoalargebowlwiththeonion,carrots,zucchini,spinach,flour,bakingpowder,yogurt,tahini,salt,pepper,dill,lemonjuice,andItalianherbs,andmixwell.Lineabakingpanwithparchmentpaper.Lightlyoilthepaper.Usingan 8-ounce scoop tomeasure, place the scooped grainmixture on thepaperandpressdown lightly to form6 (1-inch-thick)patties.Bake forabout20minutes,oruntillightlybrowned.



FROMFAT

SpicySmashedPotatoPatties

MAKES12PATTIES

3poundsrussetpotatoes

⅛cupcanolaoil



3tablespoonsmincedfreshginger


1½teaspoonsgarammasala

1½teaspoonscurrypowder

1½teaspoonscumin

½teaspoonturmeric

3tablespoonsmincedfreshcilantro

⅛cuplemonjuice

1½teaspoonssalt


SMASHED potatoes may be quiet and unassuming, but not in this

recipe. Cooked potatoes are a perfectmedium for the thundering

flavorsofgarlic,ginger,jalapeño,andIndiangarammasalaspices.

Thepotatoesabsorbtheflavorsanddistributetheseboldtastesina

harmoniousway.Turmerichasbeenusedincookingsince600B.c.,

and in biblical times it was used as a perfume base and dyeing

agent for clothing. It’s what gives American mustard its bright

P

yellow hue. Here it gives our patties a vibrant color and adds

aromaticqualitiestothisexoticoffering.

eelanddicethepotatoes.Simmertheminwatertocoveruntilfullycooked,about15minutes. Inasmall skillet,heat1 tablespoonof

thecanolaoil,andsautétheonion,garlic,ginger,andjalapeñopepperuntil the onion is translucent. Add the garam masala, curry powder,cumin,andturmeric;sautéforhalfaminute,andremovethespicesfromthe heat. Add the potatoes, andmash togetherwell. Add the cilantro,lemonjuice,salt,andpepper;combinewell.Shapethepotatomixtureinto12(2-inch-thick)patties;refrigeratethepattiesforatleast1hour.Heattheremaining1tablespooncanolaoilinalargeskilletoverhighheat.Theoilshouldbehotenoughthatabeadofwater sizzles loudlywhendropped into it.Place thepatties into theoilandcookoverhighheatuntiladeepgoldenbrowncrustforms,about3minutes.Turn thepattiesoverandcook foranother3minutes,untilyouhaveadeepgoldenbrowncrustonbothsides.



CALORIESFROMFAT

MilletandYamBurgers

MAKES6(8-OUNCE)PATTIES

1cupdriedmillet

1largeyam,peeledandchopped

3cupswater

1cupcookedchickpeas

⅛cupshoyuortamari

1teaspoonoliveoil

1mediumcarrot,grated

½cupsunflowerseeds

1teaspooncumin

1teaspooncoriander

1teaspoongroundfennelseeds


¼teaspooncayennepepper

1tablespoonpotatostarchorcornstarch

⅛cupparsley

Vegetableoroliveoiltosprayonburgers

ALTHOUGHmillet isgrownprimarilyasbird feed inourcountry, this

protein-richcerealgrasshasbeenastaple foodinAsiaandAfrica

forcenturies,whereit’straditionallyusedtomakepuddings,pilafs,

andbreads.Millet,with its verymild flavor andpleasant buttery

aftertaste,combineswellwithyams.Cookmilletthesamewayyou

P

cook rice.When the yams begin to caramelize, they enhance the

elegant flavor of the millet. This natural combination belongs

togetherinaburger.

reheattheovento400°F.Rinsethemilletinafinesieve.Placeinasauce pot over medium heat with the yam and water. Simmer

coveredforabout30minutes,oruntilboththemilletandtheyamaresoft and the liquidhas cookedout. Place in a large bowl and add thechickpeas;mashtogetherwiththebackofalargespoon.Addtheshoyuor tamari, olive oil, carrot, sunflower seeds, cumin, coriander, fennel,pepper,cayenne,potatostarch,andparsley;blendwell.Usingan8-ouncescoop,formthemixtureinto6pattiesandplaceonabakingpanlinedwithparchmentpaper.Spraylightlywithvegetableoroliveoil.Bakeintheovenfor20minutes,untilgoldenbrown.



FROMFAT

P

TeriyakiTurkeyBurgerswithGreenOnionandGinger

MAKES6(8OUNCE)BURGERS

poundgroundturkey

scallions,thinlysliced

largecarrot,grated

(8-ounce)canwaterchestnuts,drainedandfinelychopped

clovesgarlic,minced(1teaspoon)

teaspoonstoastedsesameoil

1⅛cuptamari

1½tablespoonbottledSzechwansauce

quarter-sizeslicesfreshginger,grated

cupdriedbreadcrumbs

¼cupwhitesesameseeds

¼cupblacksesameseeds

THESEburgersarelighterandleanerthanonesmadewithbeef,and

theypossessalivelyAsianflavorrichwithgreenonion(scallions),

ginger,soy,andsesame.Thewaterchestnutsaddtexturalcontrast

andmoisturetotheturkey,whichcansometimesbedry.Trythese

burgers on a bun with Japanese Kale Salad with Shiitake

MushroomsandCreamyPeanutSauce.

reheat the oven to 375°F. In a large bowl, combine the turkey,scallions, carrot, water chestnuts, garlic, sesame oil, tamari,

Szechwansauce,ginger,andbreadcrumbsuntilwellblended.Usingan

8-ounce scoop, form into 6 (1-inch-thick) patties, and place on aparchment-paper-lined sheet pan. Flatten the tops of the patties bypressing lightly with a cookie sheet. In a shallow bowl, combine thewhiteandblacksesameseedsandcoateachburgerwithamixtureofthemixedseeds.Bake in theoven for20minutes,until goldenbrownon theoutsideandcookedthrough.

NOTE:Toformtheburgerseasily,useascrewtopfromalargejar3to4inchesindiameter.Linethetopwithplasticwrapandpresstheburgermixtureintoit,formingaperfectburger.



CALORIESFROMFAT

Variation: Brush with our Triple Citrus Teriyaki Marinade or yourfavoritebottledteriyakisauce,andbroilfor5minutes,untilglazedandgoldenbrown.Youmayalsocooktheseburgersonagrillwithexcellentresults,orseartheminacast-ironskillet,andfinishcookingthemintheoven.

CajunSeafoodCakes

MAKES10(8-OUNCE)PATTIES

1poundIdahopotatoes,peeledandcutinto2-inchdice

½cupplus1tablespooncanolaoil

1largeonion,minced


¼cupthinlyslicedcelery

2teaspoonsCajunspices


1poundassortedfishfillets,cookedandflaked

¼poundsmallshrimp,cooked

¼poundbayorseascallops,cooked

2cupschoppedfreshparsley,divided

4cupsdriedbreadcrumbs,divided

2teaspoonssalt,ortotaste


⅛cupSzechwansauce


CreoleRemouladeSaucetoserve

ANY fish variety works well in this recipe. The fish, shrimp, and

scallopsmaybe steamed,broiled,orplaced ina saucepanwitha

bitofwaterandwhitewine,covered,andcookedslowlyforabout

10 minutes, until opaque and cooked through. You may also

C

substitutecannedtunaorsplurgewithfreshcrabinthisrecipe. If

youprefer,make these cakeswithout shellfish.Tryoneonabun

withCreoleRemouladeSauceorrestingagainstabedofpastawith

marinarasauce.

over the potatoes with cold water and bring to a boil. Simmeruncovered for 12 to 15 minutes, until tender. Drain and mash

lightlywithaforkorpotatomasher.Preheat theoven to375°F. In anonstickpan,heat the1 tablespooncanola oil over medium heat. Sauté the onion, garlic, celery, Cajunspices,and Italianherbs for2minutes,until lightlybrowned.Cool theonionmixtureslightly.Placethefishalongwiththeshrimpandscallopsina largebowl,andadd theonionmixture,cookedpotatoes,1cupofthe parsley, 1 cup of the bread crumbs, salt, pepper, Szechwan sauce,and lemon juice. Mix the remaining 3 cups bread crumbs and theremaining1cupparsleytogetherinashallowbowl.Usingan8-ounce scoopasameasure, form themixture into10 (½-inch-thick) slightly flattened cakes. Dredge each in the bread crumbmixture,gentlypressingthecrumbsontotheoutsideofthecakes.Heatsomeoftheremaining½cupcanolaoilinalargesautépan.Sautéthecakes in theoil for2minutesoneach side,until the cakesaregoldenbrown.Besuretochangetheoilinthepanifitgetstoodark.Place the browned seafood cakes on a sheet pan in the oven for 15minutes, until the cakes are cooked through. Serve with the CreoleRemouladeSauce.



CALORIESFROMFAT

ThaiFishCakes


1poundcodorothermildfirmwhitefishfillets,suchastilapia

2teaspoonsThairedcurrypaste

2teaspoonsThaifishsauce

⅛cupcornstarch

1largeegg

4teaspoonslimejuice

½jalapeñopepper,seeded

2scallions,minced

¼poundgreenbeans,thinlyslicedonanangle

⅓cupchoppedfreshcilantro

½cupcanolaoil

THIS is our interpretation of a classic Thai appetizer. Try using a

fleshy,white-meatfishlikecodortilapia.Thesecakesareabitsoft

when raw, and so need extra carewhen handling, but develop a

silky smooth texture that allows the intense Thai chili paste, tart

limejuice,andcilantrotoringthrough.Fishsauce(callednampia),

made with salted fermented fish, is a widely used pungent

condiment in many Southeast Asian cultures. Serve with Creamy

PeanutSauceorTikkaSaladDressing.

reheat the oven to 375°F. Place the fish, curry paste, fish sauce,cornstarch,egg,limejuice,andjalapeñointhebowlofafoodprocessor

Pfittedwithametalblade.Processuntilwellcombined.Placethemixture

in a bowl. Mix in the scallions, green beans, and cilantro, andcombinewelluntilasmoothmixtureisformed.

Heatthecanolaoilinalargenonstickskillet.Usinga4-ouncescooptomeasure, shape the paste into 8 (¼-inch-thick) cakes. Pan-sauté eachcakeforabout2minutesoneachside,oruntilgoldenbrown.Transferthecakestoasheetpan,andplaceinthecenteroftheoven.Bakefor10minutes,untilthecakesarecookedthrough.



CALORIESFROMFAT

P

GreekBeefMeatballs

MAKES16(2-OUNCE)MEATBALLS

1poundleangroundbeef

⅛cupchoppedfreshoregano,leavesonly

⅛cupchoppedfreshmint,leavesonly

½cupfinelymincedparsley


1(12-ounce)jarroastedredpeppers,drained,patteddry,and

chopped

2teaspoonslemonpepper

2teaspoonssalt



THESE aren’t actually burgers, but rather well-rounded distant

cousins.Basedupon thehallmarks ofGreek cooking—roasted red

pepper, freshmint,oregano,and fetacheese—thesemeatballsare

soresonantinflavorthatyoumayservethemintheirownjuicesor

withyourchoiceofmarinarasauce,mushroompangravy,oreven

CucumberRaita. Try serving these on a nest ofwarm orzo pasta

withextra-virginoliveoilandasqueezeoflemon.

reheat the oven to 350°F. Mix the ground beef, oregano, mint,parsley, garlic, red peppers, lemon pepper, salt, feta cheese, and

lemon juice together in a large bowl, blending in the cheese until no

largecrumblesremain.Usinga2-ouncescoop(⅛cup)tomeasure,rollinto 16 balls and place on a large baking pan. Bake for about 25minutes, or until the outside of themeatballs brownand the center iscookedthrough.



CALORIESFROMFAT

KUNG PAO TOFU JAVANESE ROASTED TOFU WITH PEPPERRAINBOW IMPERIAL ORANGE TOFU GRIDDLED SESAME ANDGARLICTOFUWITHWILTEDBOKCHOY BRAISEDFIVE-SPICETOFUCHICKEN TOSCANAWITHWHITE BEANS WOK-SAUTÉED MIZUNAWITHMINCEDCHICKEN CHICKENBREASTPICCATAFLORENTINELIGURIAN CHICKEN BREASTS ATHENIAN CHICKEN ROLL-UPSCHICKENBREASTSSTUFFEDWITHGOATCHEESEANDROASTEDREDPEPPER TAPENADE POMEGRANATE GLAZED CHICKENCARAMELIZEDONIONTURKEYROULADE FIRECRACKER SHRIMPBAY SCALLOPS DIJON LIME SEARED SCALLOPS OVER BABYSPINACH RED-CHILI-RUBBED SALMON BROILED TUNA STUFFEDWITH SPINACH AND SUN-DRIED TOMATOES PECAN CORNMEALDUSTED CATFISH HAZELNUT CRUSTED PORK LOIN CUBANO-STYLE PORK LOIN GRILLED LEMON PEPPER RIB-EYE STEAKSPASTEL DE CHOCLO CARNE ASADA WITH JALAPEÑO CILANTROPESTO PERSIANLAMBROASTÀLAGRAND-MÈRE

setonthecenterofthetablesymbolizedaneraoffamilydiningandstillevokesacommunalfeeling.However,thetraditionalconceptoffamilyhasevolvedandsohasthe

definitionofdinner.Todaymanyofusgraze,eatingsmallmealsduringthe day. Yet, the thought of a centerpiece of a garlic-and oregano-scented lasagnaoranherb-encrustedroast still saydinner likenothingelse.Ourmainattractionsincludesometraditionalitemsbutalsoreflecta

uniqueblendofethnicbackgroundsanddiverseflavors.Fromkale-andpotato-stuffedLigurianchickenbraisedinoliveoil,lemon,andtomatoesto crimson-colored spicy Red-Chili-Rubbed Salmon with NewMexicandried red chili peppers, we offer you entrees that are suitable forweekdaydinnersorentertaining.We’vechosenextremelyversatileentrees.Ourtofudishesareexcellent

servedhotorcold.Wholeroastedsidesofsalmonareincredibleservedatroomtemperature.Theycanbemadethedaybeforedinnerandjustplacedonyourtablewhenyouarereadytodine.Theyalsomakeveryimpressiveparty foodmenu items forbrunchordinner. Leftoversmaybemade intoseafoodcakesorsalad.Leftovergrilledandroastedmeatitems like our Carne Asada with jalapeño Cilantro Pesto, HazelnutCrustedPorkLoin,orPersianLambRoastàlaGrand-Mèremaybeslicedfor sandwiches or stuffed into quesadillas and wraps. We think theserecipes will give you a great reason to get back to the dinner table.Traditionhasnevertastedsogood.

KungPaoTofu

SERVES4

TheKungPaoSauceBase½cupbrownricesyrup

¼cupricewinevinegar

2½teaspoonscornstarch

2teaspoonstamari


1½cupspreparedteriyakimarinade

1poundextra-firmtofu,cutinto½-inchcubes


½tablespooncanolaoil

1¼teaspoonscrushedredchiliflakes



1cupchoppedpeanuts


¾cupdicedgreenpepper

¾cupdicedredpepper

OurKungPao is similar in taste to the Kung Pao disheswe are

familiarwithinChineserestaurants,excepttheuseofmildbrown

rice syrup lends a very delicate sweetness and body that is not

P

overpowering. Minced fresh ginger, garlic, red chili flakes, and

peanutslivenuptheflavor.Servethetofuovercookedricenoodles

orsteamedbrownrice.

reheattheovento350°F.TO PREPARE THE KUNG PAO SAUCE BASECombine thebrownrice syrup, rice

winevinegar, cornstarch, tamari,andcayennepepper ina smallbowl,andmixuntilwellblended.Setaside.Inamediumbowl,place the teriyakimarinade.Add the tofu cubes,andgentlytosstocoatwell.Removethetofufromthemarinadewithaslottedspoon,drainingofftheexcessliquid,andplaceitonabakingpaninasinglelayer.Bakethetofuintheovenfor15to20minutes,untilitislightlybrowned.Heat theoils ina largesautépanuntilalmostsmoking.Addtheredchili flakes, ginger, garlic, and peanuts. Sauté for 3 minutes. Add thecookedtofuandscallions,andsautéfor1minute.AddhalfthereservedKungPaosaucebase,stirringconstantlyuntilthesaucethickens.Addtheremaininghalfofthesaucebase,andstiruntilglossy.Stirinthepeppers;cookfor1to2minutes,untilthepeppersarefirm-tender.



CALORIESFROMFAT

RecipeBonusTrythisrolledintoawholewheattortillawithrawspinachandbeansprouts.

JavaneseRoastedTofuwithPepperRainbow

SERVES3

1poundextra-firmtofu

½cuppeanutbutter

¼cuptamariorshoyu

3tablespoonshoney

½cupwater

1teaspoonlemonjuice



1teaspoonsalt

⅛cupcanolaoil

1cupthinlyslicedredpepper

1cupthinlyslicedgreenpepper

1cupthinlyslicedyellowpepper

ALTHOUGHthisdishoriginatesfromourstoresinthemid-western

UnitedStates, itcertainlyhadaJavanesespiritduringcreation.It

isfullofspiceandlivelyflavorsreminiscentofIndonesiancooking,

and themild-flavored tofuactsasaperfectcommondenominator

forthecreamypeanutbutter.Thesaltfromtamariandthesweet-

sour tastes of honey and lemon effectively temper the spicy

P

cayennepepper.This tofudish is excellent servedchilledaswell.

Try the tofu in a pita sandwich or sliced on top of a field green

saladwithRoastedSesame-HoneyDressing.

reheattheovento350°F.Cutthetofuinto1-inch-thickslicesacrossthe short sideof the tofublock.Youwill have6 slices.Place the

slicesonabakingsheet,andbakethemintheovenfor25minutes.Thetofushouldnotbecrispy—youwantittosimplydryoutandfirmup.Whilethetofuisbaking,inamediumbowlblendthepeanutbutter,tamari,honey,water,lemonjuice,garlic,cayennepepper,andsalt.Pourthepeanutbuttersauceoverthecookedtofu,coverthepanwithaluminum foil, and continue tobakeat350°F. for25minutes, stirringoccasionally. Remove the tofu from the oven, and place on a servingdish.Justbeforethetofuisdone,heatthecanolaoil inalargesautépan,and sauté the red, green, and yellow peppers for 2 minutes, untilsoftened.Topthetofuwiththepeppers.



CALORIESFROMFAT

C

ImperialOrangeTofu

SERVES3

1poundextra-firmtofu

½cupcornstarchorarrowroot

2largeeggwhites

½cupdrysherry

¼cupplus2tablespoonscanolaoil

ImperialOrangeSauce

2scallions,chopped

THIScrustytofudishisfriedtoachieveacrispresult.Ifyouprefera

dish using less oil, pan-sear it instead, following the same

procedureasforGriddledSesameandGarlicTofu,andserveitwith

theintenselyflavoredorangesauce.Thisdishofferslotsofculinary

features.ImperialOrangeTofuhasasweet,piquantflavorwithjust

enough heat to get noticed. Bite into a crispy surface, and you’ll

find a moist center within. Try sautéing some snow pea pods,

peppers, scallions, and carrots to place on top of the tofu. Udon

noodles or steamed basmati rice make a great serving partner.

There’snoneedtopresstheexcessmoisturefromthetofu,asthe

cornstarchcrustdriesthesurfaceoutwell.

ut the tofu into 6 slices about 1 inch thick. Place the slices onpapertowelstoreleaseexcessmoisture.

In a small bowl, combine the cornstarch, egg whites, and sherry,

mixingwelltoblendintoasmoothbatter.Pour the canola oil into a 10-inch frying pan, and heat tomedium-high.Placethetofuslicesinthebatter,turningonceortwicetonicelycoateachslicewithbatter.Carefullyplacethebatteredtofuintothehotoil,andcookuntilgoldenbrown,for4to5minutes,turningonce.Drainonpapertowels.Place the tofu on a serving dish, and spoon on the ImperialOrangeSauce.Sprinklewiththescallions.



CALORIESFROMFAT

GriddledSesameandGarlicTofuwithWiltedBokChoy

SERVES4

1poundfirmtofu

TheSesame-MisoMarinade3clovesgarlic




1tablespoonricevinegarorcidervinegar

1tablespoonlightbrownsugar

1tablespoonsesameseeds,oramixtureofblackandregular

sesameseeds

1teaspooncrushedredchiliflakes

¾cupwaterorappleorpineapplejuice

¼cupwhitemiso


TheWiltedBokChoy1teaspoonpeanutorcanolaoil

1teaspoonsesameoil

1mediumheadbokchoy,washedandsliceddiagonally,or4

headsbabybokchoy,quarteredlengthwise


1teaspoonmincedfreshginger

1tablespoontamariorsoysauce

C

6to8scallions,sliceddiagonally

Sesameseedsforsprinkling

THE flavors of ginger, garlic, and golden brown sesame seeds are

lockedinsidetendertofusteaksthataresearedoverhighheatuntil

crispy.Ifyoupreferastrongermisoflavor,useadarkbrownorred

miso.It’spreferabletoleavethetofutomarinateovernightinthe

refrigerator.

Bok choy is also calledChinesemustard cabbage, resembling a

cross between celery and Swiss chard. While the stem is rather

sweet,theleaveshaveapleasantbitterflavor.Ifyoucanfindbaby

bokchoy,use it for this recipe; the cooking timewillbe reduced

almostbyhalf.Youmayquarterthewholeheadsofbabybokchoy

lengthwise and wilt them. Wilted bok choy is delicious served

chilled the following day. Bok choy pairs well with any Asian-

inspireddish.

ut the tofu lengthwise into 4 (Winch-thick) rectangular “steaks,”about4ounceseach.

TO PREPARE THE SESAME-MISO MARINADE Combine the garlic, ginger, sesame oil,tamari,ricevinegar,brownsugar,sesameseeds,redchiliflakes,water,and miso in the bowl of a food processor fitted with a metal blade.Processuntilsmooth.Placethemarinadeinashallowdish,andaddthetofu, turning to coat well. Marinate the tofu for at least 2 hours,preferablyovernight,intherefrigerator.Preheattheoventothelowestsetting,about185°F,tokeepthetofuwarmwhileyouwiltthebokchoy.Sprayalargenonsticksautépanwithvegetableoil.Heatoverhighheat.Removethetofufromthemarinade,

allowingtheexcessliquidtodrain.Reservethemarinade.Placethetofuinthehotsautépanandsear for2minutesoneachside,oruntilwellbrowned,turningonce.Placethetofuinthewarmoven,andpreparethebokchoy.TO PREPARE THE WILTED BOK CHOY Heat the peanut and sesame oils overmoderate heat in a nonstick sauté pan. Add the bok choy, garlic, andginger,andsauté,stirringfrequentlyfor4minutes,untilalmosttender.Addthetamariandscallions,andremovefromtheheat.Toassemble, place abedofbok choyoneachplate.Arrangea tofusteak over the bok choy, and drizzle with some of the reservedmarinade.Sprinklewithsesameseeds.

TOFUPER SERVING: CALORIES 80; CALORIES FROMFAT35; CALORIES FROMSATURATEDFAT0; PROTEIN 9G;


CALORIESFROMFAT

BOKCHOYPERSERVING:CALORIES50;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT0;PROTEIN4G;


CALORIESFROMFAT

TipfromtheTeam: If youdoa lotofAsiancookingor cookingwithgarlicandginger,peelandpureethemtogetherinthebowlofafoodprocessor,spoonthepasteintoasmall jar,andkeepitinthefridge.Thisway,you’realwaysreadytoturnoutadeliciousmeal,fast!

BraisedFive-SpiceTofu

SERVES4

TheFive-SpiceSauce1cuptomatojuice

½cupketchup

⅛cupmolasses

1tablespoonricevinegarorcidervinegar

¾cuptamariorsoysauce

1tablespoongratedfreshginger


2teaspoonsfive-spicepowder

3staraniseflowerbuds

1tablespoongratedorangezest


⅛cuphoisinsauce

2teaspoonscanolaoil

1teaspoontoastedsesameoil

1poundfirmorextra-firmtofu,cutinto1-inchcubes

6to8scallions,cutdiagonallyinto1-inchlengths

1cupslicedcarrots,cutdiagonally

1cupchoppedgreenpeppers

1cupchoppedtomato

1cupchoppedonion

FIVE-SPICE powder is highly aromatic and flavorful. It normally

contains staranise,adriedstar-shaped flowerbud that tastes like

licorice. Also included in the background is cinnamon, clove,

Szechwan peppercorns, and fennel seed. In this recipe we use

whole star anisebuds, aswell.Orangepeel andhoisin sauce add

greatdepthofflavortothisdish.HoisinsauceisacommonAsian

soy-based tablecondiment. It canbe found inmanyWholeFoods

Market stores and in Chinese grocery stores. You may make the

sauce ahead and keep it for aweek in the refrigerator. It can be

used to cook chicken, shrimp, eggplant, or tempeh with equally

flavorfulresults.

TO PREPARE THE FIVE-SPICE SAUCE Combine the tomato juice, ketchup,molasses,rice vinegar, tamari, ginger, garlic, five-spice powder, star anise buds,orangezest,redchiliflakes,andhoisinsauceinamixingbowl.In a large sauté pan, heat the oils overmedium heat. Add the tofucubes,andbrownthemwithoutstirring.Turnthetofuwhenitsbrownedon one side, and repeat until the tofu is nicely browned on all sides,about 2minutes per side. Add the scallions, carrots, peppers, tomato,andoniontothetofu.Stirinthefive-spicesauce.Coverthepan,lowerthe heat to simmer, and cook for 15minutes, until the vegetables arecrisp-tender.



CALORIESFROMFAT

RecipeBonusForathickersauce,bringthetofuandvegetablemixturetoaboil,stirin 2 teaspoons of cornstarch dissolved in ¼ cup water, and continue cooking until themixturethickens.

ChickenToscanawithWhiteBeans

SERVES6

TheToscanaMarinade⅓cupextra-virginoliveoil


⅛cuplemonjuice

4sprigsfreshoreganoleaves

4sprigsfreshtarragonleaves

4sprigsfreshbasilleaves

4sprigsparsley



2poundsbonelessskinlesschickenbreasts,cutinto1-inchcubes

⅛cupoliveorcanolaoil

½mediumredonion,thinlysliced

1½cupscookedwhitecannellinibeans


DELICATEchickensoaks in the flavorof freshpuréedaromaticherbs,

which release intense flavor and aroma when sautéed. Pull the

tenderherbleavesfromtheoregano,tarragon,basil,androsemary

stalksbeforepuréeing.Thenatural starchof thewhitebeanswill

lightly thicken the sauce. This dish can be enjoyed hot from the

pan,atroomtemperature,orchilledthedayaftercooking.Italso

makes a flavorful sandwich filling stuffed into a loaf of semolina

breadanddrizzledwithextra-virginoliveoil.

TOPREPARETHETOSCANAMARINADEInthebowlofafoodprocessororinablender,placetheoliveoil,garlic,lemonjuice,leavesoforegano,tarragon,basil,parsley, rosemary, and the pepper. Blend all ingredients well until asmoothbright greenpaste is formed.Youmay add a few spoonfuls ofwater tohelpthisprocess if themixture looks toothick.Youmayalsomakethemarinadeusinganimmersionblender.Marinate the cubed chicken in the refrigerator with the ToscanaMarinadeforatleast2hours,orovernightifpossible.Heattheoliveoilinalargepanovermoderateheatuntilhot,about2minutes.Addthecubedchicken,andallowit tobrownlightlywithoutstirringinitially.Beginturningthechickenafter3minutes,andaddtheonion. Sauté for 2 minutes, until the onion begins to soften. Add thewhitecannellinibeans,andcontinuetocookfor2minuteslonger,untilthe chicken is cooked through and a light sauce forms around thechickenpieces.Seasonwiththesaltandpepper.



CALORIESFROMFAT

Wok-SautéedMizunawithMincedChicken

SERVES6

1largeeggwhite,lightlybeaten

½teaspoontamariorsoysauce


1poundbonelessskinlesschickenbreasts,minced

2teaspoonscanolaorpeanutoil

⅓cupmincedcarrot

⅓cupmincedonion

¼cupmincedwaterchestnuts

1teaspoontamariorsoysauce

½teaspoonchilipastewithgarlic(Thaichilepasteisagood

substitute)


1poundmizuna,endstrimmed

¼cupmincedscallionstogarnish

MIZUNA isasmall, feathery,pointedgreenleafinthemustardgreen

family. Ithasaslightlybitter flavorand isoften included in field

green salad mixes. You may substitute watercress, baby spinach

leaves,ormustardgreens.Mizunaleavesareaddedlastandbarely

cookedtopreservetheircharacter.Ifsubstitutingkale,additabit

earlierintherecipe,withthecarrotandonion,soitwillbetender.

I

Thisdishtakesonasmokyflavorwhencookedinawokbecause

of the high heat used and the increased surface area of the pan.

Anywayyoudecidetoprepareit,servewithbasmatiriceorshort-

grainbrownrice.

n a medium bowl, mix the egg white with the tamari, garlic, andminced chicken. Mix well to coat the chicken evenly. Marinate,

refrigerated,for1hour.Whenyou are ready to cook, heat 1 teaspoonof the canola oil in awokor sautépanoverhighheat. Sauté themincedchicken for4 to6minutes, stirring constantly until the chicken is cooked through andappearsopaque.Removethechickenfromthepan.Addtheremaining1teaspoonoiltothepan,andsautéthecarrot,onion,andwaterchestnutsfor1minute,stirringconstantly.Addthetamari,chilipaste,limejuice,andmizuna leaves. Cook until themizuna haswilted slightly, stirringoften.Returnthecookedchickentothepan,andmixwell.Garnishwiththescallions.

NOTE

Leftoverchickenfillingcanbeservedoverasaladorstuffedintoapitabread.If youhappen tohavepizzadoughor puff pastry in your freezer,mincedchickenisanexcellentfilling.



CALORIESFROMFAT

ChickenBreastPiccataFlorentine

SERVES4

½cupunbleachedall-purposeflour

2largeeggs,beaten


2cupsfreshchoppedspinachleaves,washed,or1cupfrozen

choppedleafspinach,thawed


2garliccloves,minced(1teaspoon)

2teaspoonssalt



2wholebonelessskinlesschickenbreasts,cutinhalfand

poundedlightly,or4(3-ounce)bonelessturkeybreast

medallions,poundedlightly

THIS piccata batter fleckedwith bits of spinach and garlicmay be

usedforchickenbreast,turkey,oreventofuandvegetablesteaks.

Makesurethattheoilishotwhenthebreastisplacedinthepanso

the coating will immediately seal the chicken—this completely

locksinallthenaturaljuices.Useagood-qualityParmesancheese

like Reggiano or Grana Padano. You may also use a mixture of

Parmesan and Romano cheeses. Always freshly grate cheese

Pyourself,ifyouhavethetime—theflavorismuchbetter.

reheattheovento375°F.Placetheflourinabowllargeenoughtodredgethechickenbreastsin.

Combinetheeggs,Parmesancheese,spinach,Italianherbs,garlic,salt,andpepper in a large bowl, blendingwell. Themixture shouldbe theconsistencyofpancakebatter.Place the olive oil in a large nonstick sauté pan over medium-highheat.Dredgethechickenbreastsfirstintheflour,dustingoffanyexcess,andtheninthebatter,andcarefullyplaceinthehotoil.Sauté,turningonce,untiljustgoldenbrownonbothsides,about3minutesperside.Placethebreastsonabakingdish,andtransfertotheoventofinishcooking,for10to15minutes.



CALORIESFROMFAT

Variation:Tryavariationonthisrecipebytoppingeachchickenbreastwith a slice of prosciutto and a slice of smoked mozzarella about 3minutes before the baking time is up. Serve with roasted red pepperpolentamadebyadding½cupjarredroastedredpepperstripstoinstantpolenta. You may also top the breasts with some marinara andmozzarelladuringthelast5minutesofbaking,forachicken-Parmesan-likedish.

LigurianChickenBreasts

SERVES4

ThePotato-KaleStuffing2largeYukonGoldpotatoes,peeledandboiled

⅛cupoliveoil


4cupschoppedkale

2scallions,chopped

6freshbasilleaves,chopped


2largebonelessskinlesswholechickenbreasts,cutinhalfand

poundedlightly

1mediumtomato,coredandcutinto4slices

4slicesredonion,about¼inchthick

½lemon,cutinto4thinslices

1cupSauternesorothersweetwhitewine

¼cupoliveoil

Juiceof1lemon

3sprigsfreshmint,leavestornorchopped

6freshbasilleaves,tornorchopped

1tablespooncapers,drained

¼cupKalamataolives,pittedandchopped

LIGURIA, Italy, is the birthplace of Columbus and of many culinary

treasures, includingSanRemobasil, considered themost fragrant

in the world. This Ligurian Chicken Breast—an authentic family

recipe—waspassedontooneofourchefswhilevisitingthisarea.

Ithassincebecomeoneofourfavorites.

Thismakesanimpressivedinnerwhenbakedinaceramicdish,

whichmaybeplacedonthetableafterbaking.Thetomato,onion,

and lemon bake directly into the surface of the chicken, which

impartsasweetcitrustaste.Thelightpanjuicesarefragrantwith

basil,mint, andKalamata olives and should be spooned over the

crispypotato-stuffedbreastswhenserved.

Thepotato-kalestuffingmaybeservedaloneasasidedishwith

seafood, game, poultry, or beef. Leftover chilled breasts may be

slicedinto¾-inch-thickmedallionsandservedashorsd’oeuvresor

snacks.

TO PREPARE THE POTATO-KALE STUFFING Place thepotatoes inamediumbowl, andmash lightly with a fork (you should have about 1½ cups). Heat theoliveoilinalargesautépanovermediumheat,andsautéthegarlicandkale for4 to5minutes, tossingoften,until thegreensarewilted.Addthe kale to the potatoes, along with the scallions, basil, and salt andpepper.Coolthepotatomixturecompletelyintherefrigerator.Preheattheovento375°F.Placeabout½cupofthepotato-kalefillinginthecenterofeachpoundedchickenbreast.Foldthetopofthebreastover the filling to form a package, tucking in the breast whereverneeded.Placethechickenonanungreasedbakingpan,leavingasmallspaceinbetweeneachbreast.Topthebreastswithasliceoftomato,aslice of onion, and a slice of lemon. Secure the stuffed breast with atoothpickifnecessary.

MixtheSauternes,oliveoil,andlemonjuicetogether.Pourthewinemixture around the chicken, and then sprinkle with the mint, basilleaves, capers, and olives. Coverwith aluminum foil, and bake for 35minutes.Uncover,brushthevegetablesandchickenbreastswithsomeofthepandrippings,andcookanadditional10minutes,uncovered,untilgolden.



CALORIESFROMFAT

TipfromtheTeam:Whencooking Italian food,we find itmore fun toputonarecordingofanItalianopera,suchasMozart’sDonGiovanniorTheMarriageofFigaro.Also,drinkaglassofItalianwine,suchasagoodSangioveseorChianti.

AthenianChickenRoll-Ups

SERVES6

2½poundsbonelessskinlesschickenbreasts(6halves)

¼cupItalianHerbVinaigrette

TheStuffing1tablespoonoliveoil



2teaspoonsdriedoregano,or⅛cupfresh

1(16-ounce)bagfrozenchoppedleafspinach,thawed

½cupfetacheese,crumbled

½cupdriedbreadcrumbsplus¼cupfortopping

Juiceof1lemon

½cupmincedfreshdill,or2tablespoonsplus2teaspoonsdried

Lemonpeppertotaste

½cupdrywhitewine(optional)

½cupwater


THIS Greek-inspired spinach stuffing is bright green, flecked with

sharp feta cheese, and fragrant with dill. We always make extra

stuffedbreasts,sometoservehotforanentréeandtheremainder

to chill for roll-up slices. They take on a totally different flavor

R

when chilled. They alsomake a delicious sandwichwhen stuffed

intopitabread.

emove any excess fat from the chicken breasts. If using wholebreasts,cuttheminto2separatepieces.Poundthebreastslightly.

Marinate thebreasts in thevinaigrette for1hourorovernight forbestflavor.TOPREPARETHESTUFFINGInalargepan,heattheoliveoilovermediumheat.Sauté the onion, garlic, and oregano for 2minutes, until the onion issoftened.Addthespinachandcontinuecookingfor5minutes.Removethepanfromtheheat,andaddthefetacheese,the½cupbreadcrumbs,lemon, dill, and lemon pepper to taste. Cool the stuffing in therefrigeratorcompletelybeforestuffingthechickenbreasts.Thestuffingmaybemadeupto2daysbeforeusing.When chilled, divide the stuffing among the 6 breasts and fill thecenterofeachbreastwithageneroushandfulofspinachstuffing.Gentlywrapthebreastaroundthestuffingandjointhebreastmeataroundthebottomsothestuffingisheldinside.Placethechickenseamsidedowninto a baking dish large enough to hold all the breasts. Leave a smallspaceinbetweenthebreasts.Preheattheovento375°F.Addthe½cupwine,ifusing,and½cupwatertothepan.(Youmaysubstitute all water if you prefer.) Drizzle the breasts with the extra-virginoliveoilandsprinkletheremaining¼cupbreadcrumbsoverthebreasts.Looselycoverthebakingdishwithfoil.Baketheroll-upsfor45minutes.Removethefoilandcontinuetobakeforanother10minutes,untillightlybrownedandcookedthrough.Serveimmediatelyasanentrée.Orcool,cover,andrefrigerateovernight.Formedallions,slicethecookedbreastsinto½-inch-thicksliceswithasharpknife and serve with either Creole Remoulade Sauce or your favoritedippingsauce,oronthinlyslicedbaguettes.



CALORIESFROMFAT

ChickenBreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade

SERVES4

1tablespoonoliveoil


1shallot,minced

1teaspoonmincedfreshthymeleaves

6cupsfreshwashedspinachleaves


½cupdrained,choppedjarredroastedredpeppers

3tablespoonspittedandchoppedKalamataolives

1tablespoonchoppedcapers

1teaspoonbalsamicvinegar

2bonelessskinlesswholechickenbreasts,cutinhalfand

poundedlightly

4ouncesmildgoatcheese,atroomtemperature

1tablespoonoliveoilforbrushingchicken

¼cupchoppedparsley

Abrightlycoloredcenterofgreenleafspinach,redroastedpepper,

andmildwhitegoatcheesefillsthesebreastsofchickenandmakes

H

anattractivepresentation.This fillingmelts inyourmouth.Serve

this chicken hot, at room temperature, or chilled. Offer these to

your guests over a nest of Fettuccine with Garlic, Parsley, and

Parmesan or a smallwhimsical pasta, such as star-shaped stellini

pasta. Try using piquillo peppers for the roasted peppers in this

dish—theyarewonderful inthisrecipe.Youmaystuff thebreasts

and freeze them for future use, as well. Chilled, sliced breasts

becomeabeautifultricolorrouladeorroll-up,whichmaybeserved

asanappetizer.

eat the olive oil in a large skillet overmedium-highheat. Sautéthegarlic, shallot, and thyme for2minutes,until softened.Add

thespinach,andsautéfor1minutelonger,untiljustwilted.Seasonwiththe salt and pepper. Remove the skillet from the heat, and let thearomaticscool.Preheat the oven to 375°F. In a small bowl, mix the roasted redpepperswiththeolives,capers,andbalsamicvinegar.Place about ¼ cup of the spinach mixture in the center of eachpounded chicken breast. Evenly divide the goat cheese among thechickenbreasts,placingasmallpieceoverthespinach;thentopwith1tablespoonoftheroastedredpeppers.Fold the topof thebreastover the filling to formapackage, sealingthebottomofthechickenpackageswhereverneeded.Placethechickenonabakingpan.Coverwithaluminumfoil,andbakeintheovenfor25minutes.Uncover,brushthechickenwithalittleoliveoil,andcookanadditional10minutes,untilthechickenisbrown.Placethechickenonaservingplatterandsprinkleitwiththeparsley.



CALORIESFROMFAT

TipfromtheTeam:Usetheskinonwholechickensorskin-onpartstobasteandsealinaddedflavorbynickingatthemembraneundertheskinwiththetipofasharpknifeuntil theskin lifts tomakeapocket/flap.Beforeroasting,place freshherbsandchoppedgarlicundertheskinandfoldtheskinover.Discardtheskinaftercooking,ifdesired.

PomegranateGlazedChicken

SERVES4

ThePomegranateMarinade3tablespoonspomegranatemolasses(seeNote)

½cupplus2tablespoonsportwine

¼cupwater

4bone-inchickenbreasts(8to10ounceseach)

ThePomegranateGlaze⅛cuppomegranatemolasses(seeNote)

1tablespooncidervinegaror1tablespoonlemonjuice

1tablespoonsugar

¾cupportwine

3tablespoonscornstarch

1½tablespoonswater

1largefennelbulb,chopped

2largeshallots,chopped

⅛cupoliveoil

Salttotaste

½cupwalnuts,toastedandchopped

¼cuppomegranateseeds,removedfromhalfalarge

pomegranate

¼cupchoppedparsley

THISuncommondishusesauniqueingredientthatisbecomingmore

and more popular. Pomegranate molasses is the deep red, tart,

concentrated juice of ripe pomegranates. It’s almost like balsamic

vinegar in color and flavor, just a bit fruitier. Pomegranate

molasses lends tremendous color and flavor to this chicken dish.

Although it is normally used in Middle Eastern dishes, it works

particularly well here, paired with aromatic fennel bulb and

crunchywalnuts.Youcanfinditinmanyethnicgrocerystoresand

inMiddle Easternmarkets. Youmay substitute themolasseswith

thepomegranatesyruprecipe(seeNote)withequallygoodresults.

TOPREPARETHEPOMEGRANATEMARINADEInashallowdishlargeenoughtoholdthechicken, combine the pomegranate molasses with the port wine andwater. Add the chicken, and marinate at least 1 hour or overnight,turning occasionally. Remember, the longer you allow the chicken tomarinate,themoreflavoritwillabsorb.Preheattheovento375°F.TO PREPARE THE POMEGRANATE GLAZE Combine the pomegranatemolasses withthe cidervinegar, sugar, andportwine in a small saucepan.Bring theglaze to a boil over medium-high heat. In a small bowl, blend thecornstarch andwater until smooth. Add the cornstarchmixture to theglaze,stirringconstantly,untiltheglazebecomesslightlythickened.Placethechickeninalargebakingdish.Bakeintheovenfor30to40minutes,untilthechickeniscookedthrough.While the chicken isbaking, in amediumbowl toss the fennelwiththe shallots, olive oil, and salt. Place the fennelmixture in amediumbakingdish,androastfor12to15minutes,untilthefennelistenderyetstillfirm.Removethedishfromtheoven,addthewalnuts,andtosswith1tablespoonoftheglaze.Removethechickenfromtheoven,andspoonontheremainingglaze.

Place the fennelmixtureona servingplatter.Topwith the chicken.Sprinklethechickenwiththepomegranateseedsandparsley.

NOTE:Ifyoucan’tfindpomegranatemolasses,substitute4cupsbottledpomegranatejuiceand2cupssugar.Combine the pomegranate juice and sugar in a medium saucepan.Bringtoaboilovermedium-highheat.Cookuntilthemixturelookslikethicksyrup,25to30minutes.Ittakes8to12freshpomegranatestomake1cupofjuice.Ifyouwishtousethefreshfruit,squeezepomegranatehalvesonajuicer.



CALORIESFROMFAT

TipfromtheTeam:Toeasily remove the seeds fromapomegranate, fill abowlwithcoldwater,cutthefruitinhalf,andscooptheseedsandpulpintothebowlofwater.The seedswill sink to the bottom and the pithwill float. Skim the pith off the top andgathertheseedsbystrainingtheliquid.

Pomegranates

A native of Persia, the pomegranate is still popular after four

hundredyearsofcultivation.TheLatinnamegranatummeans“fruit

of many seeds” with good reason. This three-inch round ruby-

colored bulb with thick leathery skin houses hundreds of seeds,

each surrounded with juicy, red, tart flesh. Some people eat the

seeds and some discard them; that’s up to you. Look for brightly

colored fruits; avoid washed-out or wrinkled-looking fruits. They

keep for about 3 weeks in your refrigerator. Pomegranate seeds

make an excellent garnish for many dishes, including our

PomegranateGlazedChicken.

C

CaramelizedOnionTurkeyRoulade

SERVES6

2½poundsgroundturkey

1cupfreshbreadcrumbs

2largeeggs

1tablespoonDijonmustard



⅛cupoliveoil

2mediumonions,thinlysliced

½cupredwineorwater

¼cuptomatoketchup,orfavoritebarbecuesauce,forglazing

THISpinwheelmadewithleangroundturkeyisrolledaroundsweet

caramelized onions. This very attractive entrée may be made

several days before serving and is excellent hot or chilled on a

sandwich. You can make this roulade even more creative and

colorfulbyaddingchopped spinachor roasted redpeppers to the

stuffing.

ombinetheturkey,breadcrumbs,eggs,mustard,Italianherbs,andsalt and pepper in a large mixing bowl. Mix well until all the

ingredients are combined; cover and place in the refrigerator whilemakingtheonions.

Heattheoliveoilinalargesautépanovermoderateheat.Sautétheonions; do not stir initially, to help the browning process. After 3minutes, begin to stir occasionally, and cook the onions for 6 to 8minutes,untilbrowned.Deglazethepanwiththewineandcontinuetocook for another 2minutes, until all the liquid is evaporated and theonionsarewellbrowned.Transfertheonionstoaplate,andcoolthemcompletely;youcanputtheminthefreezerfor10minutestospeeduptheprocess.Preheattheovento375°F.Layapieceofparchmentorwaxedpaperonthekitchencounter,andspreadtheturkeymixtureevenlyoverthepaper,about1½inchesthick.Youwillhavea10x14-inchrectangle.Spreadtheonionsevenlyovertheturkey,leavinga1-inchborderallaround.Lift thepaperclosest toyouandrollup the turkeyover itself,until a large log is formed.Remove thepaper, anddiscard it. Seal theturkeyloafends,andtransferthe loaf toabakingpanlargeenoughtoholdit.Baketheloaffor40to45minutes,untilcookedthroughandgoldenbrown. Brush the surface with the ketchup or barbecue sauce, andcontinuetocookfor5minutes longer,untilglazedandshiny.Cool for10minutesbeforeslicing.



CALORIESFROMFAT

FirecrackerShrimp

SERVES6

TheFirecrackerSpiceMash

⅓cupslicedorwholealmonds

2jalapeñopeppers,seededandhalved

1bunchcilantro,stemsremoved

6scallions,cutinto2-inchlengths

3clovesgarlic

2teaspoonscumin

⅛cupoliveoil

¼cupwater

2poundsmediumtolargeshrimp,peeledanddeveined

1tablespoonoliveoil

⅛cuplemonjuice

Salttotaste

TheGarnishIsmallavocado,thinlysliced

6sprigsfreshcilantro

6cherryorgrapetomatoes,halved

THISshrimpisspicyandvibrantlyflavoredwithafieryalmondpesto

madefromcilantro,jalapeños,andscallions.It’saquickflashinthe

panbeforeyou’rereadytoenjoythisdeliciousdish.Tryservingit

withsteamedbasmatiriceorOrangeCashewRice.

TO PREPARE THE FIRECRACKER SPICE MASH Place the almonds, jalapeño peppers,cilantro, scallions, garlic, cumin, olive oil, andwater in the bowl of afoodprocessoror inablender,andblendfor1minute,untilasmoothpasteisformed.Marinate the shrimp in the refrigerator inacoveredcontainer foratleast1hourinthepaste.Heattheoliveoilovermoderateheatinalargesautépan.Sautétheshrimp, stirring continuously for 4 minutes, until pink and opaque.Deglazethepanwiththelemonjuice,andseasonwiththesalt.TOPREPARETHEGARNISHGarnishtheshrimpwiththeslicedavocado,cilantrosprigs,andcherrytomatohalves.



CALORIESFROMFAT

B

BayScallopsDijon

SERVES4

1poundlinguine

2teaspoonsoliveoil

1cupthinlyslicedredpepper

1cupthinlysliveredredonion


¾poundbayscallops

½cupwhiteorroséwine,or½cupsweetvermouth

3tablespoonsDijonmustard

¼cupchoppedparsley

USEeitherbayor largerseascallops for this simplepansauté.Bay

scallops are very small, only½ inch in diameter. They are sweet

andsucculent,and theyoffset thespiceofDijonmustardanddry

wine. Just cook the scallops until they’re barely opaque to keep

themtender.Ifyouprefertouselargeseascallops,cookthemfor

anadditionalminute.Servethescallopsoverlinguineorcouscous.

The pan juices make a delicate sauce flavored with the reduced

wineessenceandsharpmustardtaste.

ringalargepotofsaltedwatertoaboil.Addthelinguine.While the linguine is cooking, heat the olive oil in a medium

sautépanovermedium-highheat.Add the redpepper, redonion,andgarlic. Sauté, stirring often, until the vegetables are soft, for about 2

minutes.Add thescallopsandcook for30seconds.Add thewine,andsimmer for 1 to 2 minutes to reduce the liquid in the pan andconcentrate the flavor. Stir in the mustard and parsley, and heatthrough.Becarefulnottoovercookthescallops.Serveoverthedrainedlinguine.



CALORIESFROMFAT

Variation:WantmoreofaFrenchtouch?Add1½teaspoonsfreshthymeleavesand1mediumripetomato,seededandchopped,atthesametimeasyoustir inthemustardandparsley.Forastellarpresentation,servethe scallops overmolded rice or orzo, spearedwith a thyme sprig. Tomoldriceororzo,presshotriceororzointoasmalllightlyoiledcuporsoufflédish.Allowthericeororzotorestfor15seconds;thenunmolditontoaservingplate.

LimeSearedScallopsoverBabySpinach

SERVES6

TheLime-TarragonMarinade2teaspoonsextra-virginoliveoil


1smallshallot,minced

2sprigsfreshtarragon,minced,or½teaspoondriedtarragon

leaves

1teaspoongratedlimezest

Juiceof2limes

2poundsseascallops

TheCaramelizedWalnuts

¼cupwalnutpieces

1teaspoonsugar

2teaspoonsoliveoil

TheSpinach2teaspoonsoliveoil


1½poundsbabyspinachleaves


THESE plumpwhite scallops arepresented in anest of bright green

barely cooked spinach leaves. Crispy sweet caramelized walnuts

create sharp contrast to the tender mol-lusks, which have been

marinatedintartlimezestandtarragon.Youmaysubstitutepeeled

freshshrimpfortheseascallopsifyouprefer.Marinatethescallops

foronly30to45minutestoflavor;otherwise,theacidinthelime

will“cook”thescallopsmuchlikeceviche.

TO PREPARE THE LIME-TARRAGON MARINADE Combine the olive oil, garlic, shallot,tarragon,limezest,andhalfthelimejuice.Tossthescallopswiththemarinade,andsetitasideintherefrigeratortomarinatefornolongerthan30to45minutes.TO PREPARE THE CARAMELIZED WALNUTS Meanwhile, place the walnuts in a drynonstickpanonmediumheat.Sprinkle themwith thesugar,andcookuntil they are shiny and brown, 4 to 5 minutes, shaking the pancontinuously.Reservetheseforthegarnish.Heat a heavy-bottom pan over moderate heat for about 2 minutes.Add the olive oil to the pan, and heat. Drain the scallops from themarinade,andrestthemonapapertowelforamomenttodry.Gentlyaddthemtothepan;trynottocrowdthemtogether.Donotmovethem,asthatmakesthesearingprocessmoredifficult.Cookthemononesidefor2to3minutes,untilthescallopsarebrowned.Turnthemover,andrepeattheprocess.Whenthescallopsarecookedthroughandopaque,deglazethepanbyaddingtherestofthelimejuiceoverthescallops.Removethescallopsand theaccumulatedpan juices, andplace themonacoveredplate tokeepwarmuntilthespinachissautéed.TOPREPARETHESPINACHHeattheoliveoil inahotpan,addthegarlic,andlightlybrownit.Immediatelyaddthespinach,andcookbrieflyuntiltheleavesarewilted.Seasonwiththesaltandpepper.Formanestwiththesautéedspinachoneachplate.Placeaportionof

thecookedscallopsoverthespinach,addalittleofthepanjuices,andtopwiththecaramelizedwalnuts.



CALORIESFROMFAT

Red-Chili-RubbedSalmon

SERVES6

3largedriedredchilipeppers

1½cupslightlypackedlightbrownsugar


2garliccloves,minced(1teaspoon)


1tablespoonsalt

3poundssalmonfillet,cutinto6pieces

2limes,thinlysliced


Freshcilantrosprigsforgarnish

REDchilirubmaybemadewithanyfavoritedriedredchilipeppers.

Thisrubisextremelyeasytomakeinablenderandmaybekeptin

therefrigeratorforweeks.Redchilipasteisburgundyincolorand

hasachocolate-like,spicyaftertaste.Itmaybeusedonseafood,red

meat,andpoultry.Youmayalsobrushitontofuortempehsteaks

beforebroilingthem.Tryroastingawholeunslicedsideofsalmon

fillet, especially for gatherings. Place a line of thinly sliced limes

down the center of the salmon before baking for an impressive

presentation.TryasliceofchilledsalmonontopofCaesarsalador

fieldgreens.

Soak the chili peppers in enough warm water to cover them for 30

minutes, until soft.When the peppers are soft, remove the stemsand seeds. Place the chilies, brown sugar, lime juice, garlic,oregano,andsaltinablender,andpureeuntilyouhaveapastelike

consistency. If the mixture isn’t pastelike, add a little of the soakingliquid,1teaspoonatatime,untilthedesiredconsistencyisreached.Preheattheovento350°F.Linealargebakingsheetwithparchmentpaper.Placethesalmonfilletssidebyside,touching,soitlookslikeonewhole side of salmon. Spread the puree evenly over the tops of thesalmon to completely cover the fillets. Lay 2 overlapping slices of thelime on each portion of the salmon, lining up the lime slices so theymakeastripdownthecenterofthe“whole”fillet.Lightlybrushthelimeslices with the canola oil. Bake the salmon uncovered for 25 to 30minutes,untilthesalmonisgoldenbrownandfullycookedthrough.Carefullyremovethesalmonfilletstoaservingplatter,re-creatingthe“whole”shape.Servehotfromtheoven,atroomtemperature,orchilled.When ready to serve, garnish the “whole” fillet with fresh cilantrosprigs.


CARBOHYDRATE 40 G; TOTAL FAT 18 G; SATURATED FAT 4 G; CHOLESTEROL 195MG; SODIUM 1170MG; 23%

CALORIESFROMFAT

BroiledTunaStuffedwithSpinachandSun-DriedTomatoes

SERVES4

TheMediterraneanMarinade⅛cupextra-virginoliveoil

¼cupdrywhitewine


1teaspoonDijonmustard


2poundsfreshtuna,cutinto4steaks1½to2inchesthick

TheSpinach-Sun-Dried-TomatoFilling½cupchoppedsun-driedtomatoespackedinoliveoil,

includingtheoil

⅛cupcapers


2cupschoppedfreshandwashedspinach

1½tablespoonspinenuts

¼cupchoppedparsley


THISMediterranean-touched dish offers a surprise gift of sun-dried

tomatoes, spinach, and capers discreetly tucked inside the tuna

steak.Asmallpocketinthetunaiseasilymadewithaparingknife.

Broiling allows the flavors stuffed inside to permeate the entire

tuna steak. If you prefer grilling the stuffed tuna steak, soak a

toothpickinwaterforthirtyminutespriortogrilling,anduseitto

seal thepocket.Thiswillhold inthestuffingwithoutburningthe

toothpick. Try this recipe with other firm fish steaks, such as

halibut,swordfish,andsalmon.

TOPREPARETHEMEDITERRANEANMARINADEMixtheoliveoil,whitewine,garlic,Dijonmustard,andpepperinamediumbowl.Add the tuna steaks, andmarinate in the refrigerator for at least 1hour,turningoccasionally.TO PREPARE THE SPINACH-SUN-DRIED-TOMATO FILLING Mix the sun-dried tomatoes,capers,garlic,spinach,pinenuts,parsley,andsaltandpepperinasmallbowl.Preheatthebroiler.Remove the tuna fromthemarinade,andplace itonabroilingpan.Carefullycutahorizontalslitinthecenterofeachpieceoftuna,withoutgoingthroughtotheotherside.Youshouldnowhaveasmallpocketforthefilling.Stuffeachpocketwiththesun-dried-tomatomixture.Placethetunaunderthebroilerfor4to5minutesoneachside,untillightlybrownedandcookedtomediumdoneness inside.Becarefulnottoovercookthetuna.



CALORIESFROMFAT

PecanCornmealDustedCatfish

SERVES4


1½teaspoonssalt


1teaspoonCajunspices

2largeeggs

¾cupbuttermilk

ThePecanCrust1¾cupsfreshbreadcrumbs

¼cupcornmeal

1cuppecans,toastedandfinelychopped

¼cupchoppedparsley


½teaspoonsalt


1½poundscatfishfillets(4fillets)

¼cupcanolaoil

A crunchy cornmeal and pecan crust with underlying cilantro-

pepperflavorworksperfectlyonanymilddelicatewhitefishfillet,

such as tilapia, orange roughy, flounder, or sole. Here we use

P

catfish,whichistraditionallyfriedinasimilarcorn-andflour-based

crust. The buttermilk marinade adds a pleasant sharp twang

withouttakingawayfromthenaturalseafoodtaste.Foradelicious

combination, try toppinga filletofcatfishoveramoundofsweet

andcrunchyMardiGrasJicamaSlaw.

reheattheovento375°F.Inadish,combinetheflour,salt,pepper,andCajunspices.

In a shallow dish or bowl, blend the eggswith the buttermilk untilwellincorporated.TO PREPARE THE PECAN CRUST In a third bowl, combine the bread crumbs,cornmeal,pecans,parsley, cilantro, salt, andpepper.Lineup the threedishes from left to right—dredging flour, eggmixture, andpecan-crustmixture.Have a large clean sheet of waxed paper laid out on your workcounter(about12x12inches,orlargeenoughtolaythebreadedfilletson).Dredgeeachcatfishfilletintheseasoneddredgingflour,thenintheeggmixture, and then in thepecan-crustmixture, pressing the crumbsandnutsintothefilletsifnecessary.Heat the canola oil in a large nonstick sauté pan overmedium-highheat.Theoilishotenoughwhenyoucanseefaintripplesintheoilanda light smoke appears over the surface of the pan. Carefully add thebreaded catfish fillets, and brown them quickly on each side for 2minutes,turningjustonce.Remove the fillets from the sauté pan, and place them on a largebakingsheet.Place the fillets in theoven,andcookuntil the fish feelsfirmwhenpushedwithyourfingers,3to5minutes.



CALORIESFROMFAT

HazelnutCrustedPorkLoin

SERVES8

2tablespoonsbutter

1smallonion,chopped


2tartapples,suchasGrannySmith,peeledandchopped

¼cupwhiteorroséwine,orapplejuice

2teaspoonschoppedfreshthymeleaves,or½teaspoondried

2teaspoonschoppedfreshsage,or1teaspoondried

2teaspoonschoppedparsley

1teaspoonsalt


2cupscubedFrenchbaguetteorsourdoughbread,lightly

toasted

½to¾cupchickenorvegetablestock

4poundsbonelessporkloin


1tablespoonoliveoil

1cupfinelychoppedhazelnuts


Cran-AppleRaspberryChutney

Aperfectautumndish.Ahazelnutcrustsealsinthejuicesandadds

P

a sharp contrast to the sage-infused stuffing. The pork is easy to

open up or butterfly and stuff, especially by placing a piece of

plasticwrapovertheporkwhilepounding.Thisproducesaneven

flattenedsurface forstuffing.Usecrispapples for thestuffingand

chutney, such as Granny Smith, Fuji, or Gala varieties. The tart

flavor of Cran-Apple Raspberry Chutney goes well with pork.

Cranberries are acidic, which aids in the digestion of succulent

pork. If you don’t own a rack to place the roast on, place a few

large carrots underneath—they work just as well, and they add

flavor.

reheat the oven to 350°F. Melt the butter in a large sauté pan.Whenthebutterissizzling,addtheonion,celery,andapples.Cook

over medium heat for 30 seconds, stirring often. Add the wine, andcontinuecookinguntil thevegetablesandapplesaresoftbutstill firm,for2to3minutes.Mixinthethyme,sage,parsley,salt,andpepper.Stirinthebread,drizzlethestocktomoistenthestuffing,andmixwell.Trimtheporkloinofexcessfat,andcutalongslitfromonehorizontalend to theother inbutterfly fashion,butwithoutcutting through.Theporkshouldlooklikeanopenbook.Placeapieceofplasticwrapoverthepork.Poundtheporkslightlytoflattenalittle;thenseasontheinsidewiththesaltandpepper.Spoon the stuffingonto thecenterof thepork loin.Bring the topoftheporkloinoverthebottomportiontoclosetheopenbook.Tiewithbutcher’s twine,pushingany stuffing that falls outback into thepork.Rub the pork with the olive oil, and season with additional salt andpepper. Mix the chopped hazelnuts and bread crumbs together in ashallowpan,androlltheporkloininthemixture,pressingthehazelnutsintotheporksotheyadherewell.Placeonarackcenteredonabakingpan,androastintheovenfor1½to2hours,untiltheporkreachesaninternaltemperatureof185°F.

Remove the pork from the oven, and transfer it to a carving board.Allowthepork loins tocool for15 to30minutesbefore slicing.ServewiththeCran-AppleRaspberryChutney.



CALORIESFROMFAT

Cubano-StylePorkLoin

SERVES8

½cuporangejuiceorsourorangejuice

⅛cuplimejuice

½cupstrongblackcoffee



1teaspooncrushedredchiliflakes

1teaspooncumin

4poundsbonelessporkloin

2teaspoonssalt


Raisin-OrangeSauce

Sprigsoffreshcilantrotogarnish(optional)

MILD pork will captivate your appetite in this Cuban-inspired dish

with aromas of citrus, coffee, and vibrant cumin. Mojo is a

traditional Cuban marinade made with sour oranges, spices, and

garlic.SourorangesareusedinmanyHispanicdishes,andtheyare

available in ethnic grocery stores. If you can find some sour

oranges, try them—the juice is similar in acidity to lemon juice,

with an orange flavor. Mojo is used as a marinade for pork,

chicken,andseafoodbeforecooking.Itactstotenderizeanycutof

M

meatandcanbeusedtomakeceviche,aswell.

This family recipe is made with black coffee, which adds a

roasted nutty flavor and dark color to the roast. Coffee is

traditionallyused inCuban family recipes tomarinate freshhams

andlargecutsofmeat.

ix theorange juice, lime juice,coffee,oliveoil,garlic, redchiliflakes,andcumininashallowbakingpanlargeenoughtohold

theporkloin.Placetheporkloininthemarinade,cover,andrefrigerateovernight,orforatleast2hours,turningseveraltimes.Heattheovento325°F.Placetheporkinaroastingpan,andpourthemarinadeoverit.Seasontheporkwiththesaltandpepper.Bakefor1½to2hours,untilameatthermometerregisters185°R,bastingevery30minutes.Removetheporkfromthebakingdishandtransfertoacarvingboard.Allowtocoolfor15to30minutesbeforeslicinganddressingwiththesauce.Garnishwithfreshcilantro.



CALORIESFROMFAT

RecipeBonusHerearesomewaystouseCubano-StylePorkLoin.

Sliceandservewithfreshfruitsalsa.

Serveinsofttacosorsandwiches.

GrilledLemonPepperRib-EyeSteaks

SERVES6

2poundsrib-eyesteaks,welltrimmed(2largesteaks)

TheLemonPepperMarinade

2teaspoonscoarselygroundblackpeppercorns

⅛cuphoney


⅛cuptamari

1tablespoonWorcestershiresauce

⅓cuplemonjuice


THIS marinade simply enhances the natural beef flavor of well-

marbled rib-eye steaks. Peppercorns are one of themost popular

spicesusedtheworldovertoseasonthousandsofdishes.Thereare

fourmain varieties of peppercorns-black, pink, white, and green.

We use black peppercorns on our rib-eye steaks, which yield the

strongest flavorof the four.Makesureyoucrack thepeppercorns

coarsely to enhance the peppery character. Just place the

peppercorns in a small plastic bag, and crush them with a meat

mallet or the bottom of a heavy skillet, or pulse them in a spice

grinderorcleancoffeemillbeforeaddingthemtoyourmarinade.

Place the rib-eye steaks in a glass or ceramic dish just large enough toholdthem.

TO PREPARE THE LEMON PEPPER MARINADE Combine the peppercorns, honey,olive oil, tamari, Worcestershire sauce, lemon juice, and lemon

zest.Pourthemarinadeoverthesteaks,andrubitintobothsides,makingsurethatbothsurfacesofthesteaksarecoatedwell.Marinatethesteaksin therefrigerator forat least3hours,orovernight.Grill thesteaks todesireddoneness inagasorcharcoalgrill.A largesteakwillnormallytake4to5minutespersidetoreachamediumdonenessonagrill.Youmayalsobroilsteaksonadrippanrackapproximately3inchesfromthebroilerfor4to6minutespersideforamediumdoneness.



CALORIESFROMFAT

TipfromtheTeam:Whenmarinating,placeallofthemeatorvegetableswiththemarinadeinalargezipper-closureplasticbag.Thisisagreatwaytomakesureyourfoodmarinates evenly, as you can keep turning the bag over to make sure the liquid getseverywhere.

PasteldeChoclo

SERVES6

2cupsfrozencorn,thawedanddrained,or3earsfreshcorn,

shucked,kernelscutfromthecob

1teaspooncinnamon

1teaspoonsalt

1½teaspoonssugar

½cupmilk,orsoyoroatmilk

2largeeggs,beaten

1tablespoonbutter

1tablespoonoliveoil

3cupschoppedyellowonion


1poundgroundbeef

⅓cupchoppedpittedripeblackolives

⅛cupraisins,plumpedinhotwaterfor10minutesandthen

drained

3tablespoonschoppedfreshbasil

½teaspooncumin

½teaspoonpaprika

½teaspoonsalt

3largeeggs,hard-boiledandsliced


P

PASTEL de Choclomeans “casserole of corn.” This authentic Chilean

beefdishiseatenonfestivefamilyoccasions.It’ssortofapicadillo

orgroundbeefhashwithagolden,sweetcorncrustbakedoverthe

topandisoftenbakedinaclaypot.Juicyplumpedraisinsabsorb

the flavors of cumin and fresh basil. The sweet corn crust and

fragrantcinnamonmellow thebold flavorof thebeef filling.This

dishmaybefrozeninanoven-readydishforfuturedinners.Serve

thispipinghotwithtomatosauceorsalsa.

reheattheovento350°EPlacethecorn,cinnamon,salt,sugar,andmilkinthebowlofafoodprocessorfittedwithametalblade,and

blendtoawetpaste.Placethecornmixtureinasaucepan,andcookitover medium heat, stirring constantly, until the mixture is cooked tomashed-potatoconsistency,about10minutes.Coolthecornmixtureslightly,andstirinthebeateneggs.Inalargesautépan,meltthebutterwiththeoliveoilovermedium-highheat.Addtheonion,andcook,stirringoften,forabout10minutes.Addthegarlic;sauté1minutemore,stirringoften.Crumblethegroundbeef into theonions.Addtheolives, raisins,basil,cumin,paprika,andsalt. Sauté until the meat is cooked, stirring occasionally, for 4 to 5minutes.Lightly butter a 9 x 9-inch baking dish. Spread the ground beefmixtureonthebottomofthedishinanevenlayer.Topwiththeslicedhard-boiledeggs.Spoonthecornmixtureontopoftheeggs.Bakeintheoven until the corn topping is golden brown, 20 to 25minutes. Coolslightly before serving. Cut into squares. Sprinkle with the choppedparsley.



CALORIESFROMFAT

P

CarneAsadawithJalapeñoCilantroPesto

SERVES4

SpicyMexicanMarinade

1½poundsskirtorflanksteak

JalapeñoCilantroPesto

CARNE asada is barbecuedor grilledbeef. It is commonly served at

family gatherings or as street food in various regions of Mexico.

Carneasadaisnormallyslicedthinbeforegrilling;however,inour

recipe we marinate the beef in whole pieces, grill it, and then

thinly slice it after cooking. It’s much juicer this way. Serve the

beefhotorchilled.Whencold,beefcanbeslicedverythinlyacross

thegrain.ServeonaplatterwithabowlofJalapeñoCilantroPesto

andlimewedges.Thislime-scentedspicypestoistheperfectmatch

for thisbold-flavoredbeefdish.Slice themarinatedcookedsteak,

and serve draped across hot rice pilaf or on a flour tortilla. This

steakmakesadelicioussandwich,too,onyourfavoritebread.Try

itoncornmuffinsorjalapeñocornbread.

lacetheSpicyMexicanMarinadeinashallowdishlargeenoughtoholdthesteak.Marinatethesteak,turningoccasionally,foratleast

1hour.Grill thebeefovercoalsoronagasgrill for4to5minutesoneach

side,untilcookedtomediumdoneness.Ifyouprefer,youmaycookthebeefintheoveninstead.Preheatthe

oven to 425°F.Heat a cast-iron skillet or heavy-bottomovenproof pan

untilsmokinghot.Brushthebeefwitholiveoil,andsearthebeefononesidefor3minutes,untilbrownedwell.Brushthebeefwithsomeofthemarinade,turnit,andrepeattheprocess.Placethepaninthepreheatedoven, and roast for 10 minutes, until the beef is cooked to mediumdoneness.Letthebeefsitforabout10minutes;thensliceandserveitwiththepesto.



CALORIESFROMFAT

PersianLambRoastàlaGrand-Mère

SERVES6

TheKashmiriSpiceMash

2teaspoonscuminseeds

1largeredonion,cutinto4pieces

6driedredKashmirichilies,oryourfavoritedriedchili(you

mayalsosubstitute1tablespooncrushedredchiliflakes)

6clovesgarlic

1(2-inch)piecefreshginger

1(2-inch)piececinnamonstick,brokenintopieces

1tablespoonpaprika

2teaspoonssalt

2teaspoonslightbrownsugar

¼cupcidervinegar

5to6poundsbonelesslegoflamb,rolledandtied(Mostlamb

roastcomestiedwithbutcher’stwineorissoldinaclothnet.

Thishelpsthelambkeepitsshapeduringthecooking

process.)

4hard-boiledeggs,peeledandsliced

Ahighlyseasonedspicemashgivesthislambroastanintenseflavor

and spicy kick. Usually reserved for Christmas Eve dinners in

Bombay, where it originates, this great roast is suitable for all

seasons. Let the lamb marinate for at least four hours, but

preferablyoneortwonightsintherefrigeratorforthespicemash

topermeatetheroast.

TO PREPARE THE KASHMIRI SPICE MASH Toast the cumin seeds in a dry pan overmoderateheat,shakingcontinuouslyfor30to45seconds,untilfragrant.Coolthecuminslightly,andcombineitinthebowlofafoodprocessororinablenderwiththeonion,chilies,garlic,ginger,cinnamon,paprika,salt,lightbrownsugar,andvinegar.Processwelluntilsmooth.Piercethelambrandomlywithaforktohelpthepastepermeatetheroast.Rubthepastealloverthesurfaceofthelamb,andplacethelambinacovereddishintherefrigeratorfor1to2nightsforbestflavor.Whenreadytocontinue,preheattheovento500°F.Placethelambina roast pan and roast for 25 minutes, uncovered. Lower the oventemperature to375°E, cover thepan looselywith foil, andcontinue toroastforl¾to2hours,bastingevery20to25minuteswiththejuicesthat accumulate in thebottomof thepan, until the lamb is cooked todesired doneness. When done, a meat thermometer inserted into thethickestpartofthelambwillread145°to160°F.Removethelambfromtheoven,andallowittorestfor15minutesbeforeremovingthestringsandslicingit.Transferthelambtoaservingplatter,andgarnishitwiththeslicedeggs.

PERSERVING:CALORIES800;CALORIESFROMFAT300;CALORIESFROMSATURATEDFAT100;PROTEIN112G;


CALORIESFROMFAT

SPICY MAC AND CHEESE TUSCAN VEGETABLE SAUTÉ SMOKYMAPLEBAKEDBEANS ROASTEGGPLANTWITHORZOANDRICOTTAPILLOWS LENTIL AND MUSHROOM TAGINE MUSHROOM TOFUSTOGANOFF HARVESTVEGETABLESHEPHERD’SPIEWITHORANGEMASHED YAM CRUST CHILES RELLENOS CASSEROLE TURKEYPICADILLO CHICKEN POT PIE WITH WHOLE WHEAT CRUSTCHICKENANDDUMPLINGS THAI-STYLEGREENCURRYCHICKENTUNANOODLECASSEROLE MOROCCANPAN-ROASTEDSEAFOODDOUBLE DUMPLING BEEF STEW SAUSAGE AND MULTICOLOREDPEPPERSWITHBASIL

Casseroles.Potpies.Powerfulwords in thegenreofhomecooking.Atfirst, thereferencemayconjureupthoughtsofabubblingcheesecrustbakedovertendernoodlesandchunksoftuna.Ortheremightevenbememoriesofhotpangravypeekingthroughcracksofamashedpotatocrust caramelized around the edge of an old favorite earthenwarecasseroledish.The truth is this: One-pot meals take many culinary forms. We set

someguidelinesforrecipestoincludeinthischapter.Thepaninwhichourrecipesarebakedbecomesanintegralpartofthe“one-pot”theme.Inorder tomeet therequirements, itneedsabottomandsomeserioussides to stack ingredients. All the ingredients need to simmer or baketogether so the flavors mingle. Even a steaming maple-scented pot ofbeansandveggiedogsqualifies,aslongastheyarecookedtogetherinthesamepot.One-pot meals also symbolize something else—food has become

complicated in the last twentyyears.Casseroles remindusof thedayswhen food was straightforward and more accessible. When that giantglass dish was set down on the dinner table, even if the filling washiddenundersomekindofcrust,itwassofriendlyandinviting.Thesecomfortingdishestakeusbacktoasimplertime.Savingvaluablekitchentimeisyetanotherbenefitofone-potdinners.

Theymay be prepared ahead, even up to three days in advance, andthey’reovenready.Manyone-potdinnerscanbefrozen,readytomakethe trip from freezer to oven. They are essentially a completemeal inonedish.One-pot meals are the modern-day antidote for the frenzied daily

routinemostofuslead.Putonsomerelaxingmusic,placethepotintheoven, pour the wine, put the field greens in a bowl…and spend timewithyour familyandyourguests.Andpick thatnight tovolunteer fordishduty—onepot,lesscleanup.

SpicyMacandCheese

SERVES6

3tablespoonsbutter

1½cupsonion,chopped


1½teaspoonscumin

1½teaspoonscoriander


2cupsmilk

1largejalapeñopepper,seededandchopped


1½teaspoonssalt

2cupscanneddicedtomatoes,undrained

½cupgratedmozzarellacheese

½cupgratedcheddarcheese

½cupgratedSwissorJarlsbergcheese

1poundpennepasta,cookedanddrained



Vegetableoilforsprayingbakingdish

THIS is comfort foodwitha rocket-powered flavorboostermadeof

minced fresh jalapeñochilies.Youmayenjoy thishot, right from

thepan,ormakeitadayortwobeforeyouwanttoserveit.The

P

flavors blendwell and the casserole sets up,making slicing easy.

Youmaycutthemacandcheeseintosmallsquaresordiamondsto

reheat. If you want to add a decorative touch, sauté one or two

extra sliced jalapeños or some diced colorful bell peppers and

scatterthemonthetopbeforebaking.Addcookedchickenbreast

piecestothiscasseroleforaheartier(butnonveggie)takeforextra

protein. Change the spicy profile by switching peppers—try this

with3 to4 tablespoonschoppedcannedchipotles inadobosauce

or give it anAsian spice twistwith3 to 4 tablespoons of bottled

chilisaucewithgarlicandomitthecumin.

reheattheovento350°F.Meltthebutterinalargesautépan,andadd the onion, garlic, cumin, and coriander. Cook for 2 to 3

minutes, stirringoften,oruntil theonion is soft.Mix in the flour,andcook themixtureovermoderateheat for1minute, stirring constantly.Usingawirewhisk,slowlyincorporatethemilkintotheonionmixtureuntiltheflourandmilkareblended.Bringthistoaboil,lowertheheattoasimmer,andstir inthejalapeñopepper,cayennepepper,salt,andtomatoeswiththeirjuice.Simmerfor15minutes.Remove the pan from the heat, and stir in the mozzarella cheese,cheddar cheese, andSwiss cheese,blendinguntilwellmixed.Combinethe sauce and cooked pasta in a largemixing bowl. Place the saucedpasta in a 9 x 9-inch greased baking dish. In a small bowl, mix theParmesancheesewiththebreadcrumbs.SprinkletheParmesantoppingover the pasta. Bake for 30 to 35minutes, until the crumb topping isgoldenbrown.


CARBOHYDRATE46G; TOTAL FAT17G; SATURATEDFAT10G;CHOLESTEROL45MG; SODIUM1,040MG; 36%

CALORIESFROMFAT

TuscanVegetableSauté

SERVES6

¼cupoliveoil


1poundredonions,sliced1inchthick

1poundgreenpeppers,seededandchopped

1poundredpeppers,seededandchopped

½poundyellowsquash,sliced½inchthick

1poundzucchini,sliced½inchthick

4largevine-ripetomatoes,seededandchopped

½cuppittedandchoppedKalamataolives

3cupscookedchickpeas

⅛cupwholefreshrosemaryleaves



2teaspoonssalt


¼cupchoppedparsleytogarnish

A simmering pot of rosemary-and basil-scented Tuscan vegetables

formsperfect food for the soul.Make sure to serve this dish in a

large bowl; the colors and shapes are sure to be the center of

attention when placed on your dinner table. Try this dish over

polenta,pasta,orrisotto.Topapieceofgrilledorbroiledfishwith

P

this colorfulmixture.Youmayuse jarredor canned chickpeas. If

you prefer to cook your own, see “Preparing Dried Beans in a

Hurry”.

lacetheoliveoilinalargesautépan,andheatitovermedium-highheat. Add the garlic and onions, and sauté them for 1 minute,

stirringoften.Reducetheheattomedium,andaddthepeppers,squash,and zucchini. Cook, stirring often, for 4 to 5 minutes, until thevegetables begin to become tender. Stir in the tomatoes and cook,stirring often, for 1 minute. Reduce the heat to low. Add the olives,chickpeas, rosemary, Italian herbs, basil, salt, and pepper. Cook for 1minute, or until heated through. Place in a serving dish, and garnishwiththeparsley.



CALORIESFROMFAT

TipsfromtheTeam:Trytheseideastogetthemostoutoffreshherbs.

Takeacuporvase,fillitwithwater,andimmersethestemsofherbsasyouwouldwithfreshflowers.Storeintherefrigerator.

Extraherbsyoucan’tusefastenough?Takeanicetrayfromyourfreezer.Choptheherbsand split them evenly into a few of the ice compartments. Fill with water and freeze.Remove the “herb cubes” and store them in a marked container or plastic bag. Then,wheneveryouwantalittleherbforarecipe,simplygrabacubeandaddittotherecipe(orthawitandusetheherbasyounormallywould).

SmokyMapleBakedBeans

SERVES10

1pounddriedgreatnorthernbeans(about2cups)

2cupsHoneyJalapeñoBarbecueSauce

1½cupschoppedonions


2wholecannedchipotlepeppersinadobosauce,drained

⅛cupsoy“baconbits”

½cuppuremaplesyrup

¼cupmolasses

¼cupapplejuice

1cuptomatopuree

¼cupcidervinegar

1tablespoontamari

THIS dish is extremely appealing to both vegetarian and

nonvegetarian appetites. Made with vegetarian or traditional

bacon,thisisamodernversionoftheclassicBostonbakedbeans.

Thearomaofgratedfreshgingerandsmokychipotlechilipeppers

aremellowedbysweetmaplesyrup.

If you want this recipe to be vegetarian, leave out the

WorcestershiresauceintheHoneyJalapeñoBarbecueSauce.Ifyou

donotuseHoneyJalapeñoBarbecueSauce,useanybarbecuesauce

andaddonejalapeño,stemmed,seeded,andchopped.

Placethebeansinalargesaucepot;coverthemwithwaterandallowthe

beanstostandovernight,orforatleast2hours.Discardthesoakingwater,rinsethebeans,andcoverthemwithcold water. Add the barbecue sauce, onions, ginger, chipotles,

“bacon bits,” maple syrup, molasses, apple juice, tomato puree, cidervinegar,andtamari.Bringthemixturetoaboil,reducetomediumheat,cover, and simmer until the beans are tender and the sauce hasthickened,1 to2hours.Addmorewater if thebeansappeardry.Youmayalsobakethecovereddishina325°F.ovenforthesameamountoftime,addingabitofwaterorapplejuiceifthemixturelooksalittledry.



FROMFAT

RecipeBonusTheserich-tastingandmahogany-coloredbeansformaperfectbaseforsimmering veggie dogs, natural hot dogs, or sausages. After the beans are cooked, takeenoughout fordinner,placetheminacasseroledish,andarrangeyour favoritemeatorvegetable dogs over the top, or slice them in1-inch lengths andblend in.Cover looselywithfoilorwithacover,andbakeina375°Eovenfor20minutes,untilthewholedishisheatedthrough.

RoastEggplantwithOrzoandRicottaPillows

SERVES4

⅛cupoliveoil

1cupchoppedonion

2largeleeks,washedandslicedabout½inchthick

1largeeggplant(2½to3pounds),peeledandchopped

2mediumredpeppers,seededandchopped


½cupsun-driedtomatoes,thinlysliced

3largeclovesgarlic,minced(1½teaspoons)

½poundorzopasta,cooked


½cuptomatojuice

1cupricottacheese

½cuppinenuts



¼cupchoppedparsley


TINYorzopastaisbakedwithvegetables,herbs,andtomatojuicein

thisunusualdishwitharusticItalianfeel.Theorzosoaksupflavor

from the cooking juices as the pasta becomes tender. The ricotta

pillows rest on top of this dish, lightly glaze over the vegetables,

P

andresembleameringuedustedwithsharpParmesancheeseand

studdedwithpinenuts.

reheat theoven to375°F. Ina large sautépan,heat theoliveoil.Add the onion, leeks, eggplant, and peppers, and cook over

medium-highheatfor3to5minutes,untilthevegetablesaresoft;addasprinklingofwater toprevent thevegetables fromsticking to thepan.Removethepanfromtheheat.Addthechoppedtomatoes,sun-driedtomatoes,garlic,andorzo.Stirinthebasilandtomatojuice.Mixwell.Placethemixtureina9x9-inchgreased baking dish. Top with dollops of spooned-on ricotta, formingsmallpillowsoverthesurfaceofthecasserole.Inasmallbowl,mixthepinenuts,breadcrumbs,Parmesan,parsley,andItalianherbs.Sprinklethis toppingover thevegetable-orzomixture.Bakeuntil the topping isgoldenbrown,about20minutes.



CALORIESFROMFAT

RecipeBonusTrythismixturestuffedintohalvesof2or3smallereggplants.Usetheshell fromtheeggplantsbyscoopingorcuttingout theeggplant flesh, leavinga½-inch-thick shell to fill. Bake the empty shell on a greased baking sheet until soft, about 20minutes.Fillwithroastedeggplantmixture,topwithgratedmozzarellacheese,andbakeorbroiluntilthecheeseismelted.Makingitthiswayserves4to6,usinghalfaneggplantperperson.

LentilandMushroomTagine

SERVES8


1½cupschoppedonions


1cupchoppedcarrots

1cupchoppedcelery

3cupschoppedwhitebuttonmushrooms

1½cupschoppedportobellomushroomcaps

1cupchoppedshiitakemushroomcaps

⅛cuptomatopaste

1½tablespoonscidervinegar

2teaspoonspaprika

1½teaspoonscumin

2teaspoonsfennelseeds

2cupslentils

1½cupsvegetablestock

1cupscanneddicedtomatoes,withtheirjuice

2teaspoonssalt



1cupslicedassortedbellpeppers(red,green,andyellow)

1poundfreshspinach,washedandstemmed

1tablespoongratedlemonzest

P

AtagineisatraditionalMoroccanstew,typicallybakedslowlyina

conicalceramicdish.Infact,theceramicdishitselfisoftenreferred

toasatagine.Therearemanydifferentkindsofthesestews;most

are served with couscous. Don’t be alarmed by the amount of

ingredients: They are simply added to the pot and cooked slowly

togetherwhileyougoaboutyourbusiness.Youmaymakethisina

slowcookerifyouhaveone.Themushroomessencecooksintothe

lentils, which thicken this dish. Fragrant stock, lemon zest, and

fennelseedbubbleaway,addingaromaticspirittothisstew—and

toyourentirekitchen.Warmpitabreadandadroportwoofhot

saucemaketheperfectaccompaniments.

lacetheoliveoilinalargesautépan,andheatitovermedium-highheat. Add the onions, and cook them until they are light golden

brown,3to5minutes.Addthegarlic,carrots,andcelery,andcontinueto sauté, stirring occasionally, for about 5 minutes, or until thevegetables are tender. Add all the mushrooms and the tomato paste,vinegar, paprika, cumin, and fennel seeds, and cook for 10 to 15minutes, stirring occasionally. Add the lentils, vegetable stock, dicedtomatoes, salt, ground pepper, and cayenne pepper. Simmer covereduntilthelentilsaretenderandmostoftheliquidisabsorbed,20to25minutes.Duringthe last5minutesofsimmering,addthebellpeppers.Addthespinach,andcookuntil thespinach iswilted,about1minute.Stir in the lemon zest. A sauce will form around the lentils; if theyappeardry,addalittlewaterorvegetablestock.



CALORIESFROMFAT

MushroomTofuStroganoff

SERVES4

1poundextra-firmtofu,cutinto1-inchcubes

½cupItalianHerbVinaigrette,oryourfavoritevinaigrette


½largeonion,chopped

½cupburgundywine

1poundwhitebuttonmushrooms,sliced¼inchthick

2largeportobellomushrooms,diced

¾cupoatmilkorsoymilk

3tablespoonstamari


2bayleaves


ITdoesn’tmatterwhetheroneisvegetarianornot—thisdishissoul

satisfying for all. Baking the tofu dries it out and changes the

texture, which then allows it to soak up the pan gravy and

mushroomessence.Oatmilk(acreamy,dairy-freebeveragemade

fromoats)isahealthfulsubstitutefordairymilkorcreambecause

it’srich,anditthickenswithcooking.Youmaysubstitutevegetable

stock for thewine. For anonveganversion, youmayusemilkor

creaminplaceoftheoatmilk.

M

Serve thisovernoodles, oruse it as a filling for crepesorover

polenta. Make this more earthy by varying the recipe with an

assortment of other mushrooms in combination (like shiitake,

cremini,andporcini).

arinate the tofu for 30minutes in the ItalianHerbVinaigrette.Preheattheovento450°F.Removethetofufromthemarinade,

andplaceitinabakingdish.Roastthetofucubesfor20minutes,untiltheyarelightlybrowned.Removethemfromtheoven.Heattheoliveoilovermedium-lowheatinalargesautépan.Addtheonion, and cook slowly until it’s nicely browned, 20 to 25 minutes.Deglazethepanwiththewineastheonioncookstopreventtheonionfromburningorgettingtoobrown.Addthewhitebuttonandportobellomushrooms,andsautéfor1to2minutes,untilthemushroomsarelimp.Add the oatmilk, tamari, pepper, bay leaves, and thyme. Simmer forabout10minutes,allowingthemixturetothickenslightly.Addthetofu,andheatthestroganoffthrough.Removethebayleavesbeforeserving.



CALORIESFROMFAT

HarvestVegetableShepherd’sPiewithOrangeMashedYamCrust

SERVES6

1poundtempeh

⅛cupcanolaoil

1cupchoppedonions

1cupchoppedcarrots

½teaspoonfreshthymeleaves,minced(or¼teaspoondried

thyme)

1poundnewpotatoes,peeledanddiced½inchthick

3cupsvegetablestock

3tablespoonstamariorsoysauce


½cupfrozencornkernels,thawed

½teaspoonsalt



⅛cupwaterorstock

1½teaspoonschoppedfreshsage,or½teaspoondried

4cupsOrangeMashedYamsormashedpotatoes

½cupslicedalmonds

SHEPHERD’S pie was originally created in Canterbury, England, as a

meansofusingupleftoverSundayroast,soit’straditionallymade

P

withgroundbeefor lamb.Wecreated this vegetarian recipeas a

heartyvegetabledishsuited forholidaygatherings (althoughbeef

maybesubstitutedforthetempehifyoulike).Asitturnsout,this

dish is popular all year long. The orange mashed potato crust

makesa fabulous topping for thispie. Ifyouwish,makeaclassic

mashedpotatotopping,oruseafavoritepackagedvariety.Boththe

filling and topping may be made two days prior to assembling.

HarvestVegetableShepherd’sPieisespeciallyinvitingwhenbaked

inaceramicorearthenwaredish.

reheat the oven to 350°F. Crumble the tempeh into pieces thatresemblecookedgroundbeef.

Heatthecanolaoilovermedium-highheatinalargesautépan.Addthetempeh,onions,andcarrots;cookuntiltheonionsaretranslucent,3to 5 minutes. Add the thyme, potatoes, vegetable stock, and tamari.Simmerthismixtureuntilthepotatoesarecookedbutstillfirm,15to20minutes. Stir in the peas, corn, salt, and pepper. Bring to a simmer.Combine the cornstarch in a small bowlwith thewater until smooth.Add the cornstarch slurry to the simmering vegetables, stirringconstantly.Stirinthesage.Placethefillingina9-inchpieplateorovenproofcasseroledish.Topwith 4 cups preparedOrangeMashedYams. Sprinkle the piewith theslicedalmonds.Bake thepie for25 to30minutes,until theyamsandalmondsaregoldenbrownandthefillingisbubbling.


CARBOHYDRATE135G;TOTALFAT22G; SATURATEDFAT2.5G;CHOLESTEROL0MG;SODIUM1,130MG;25%

CALORIESFROMFAT

RecipeBonusYoumayalsousethisfillingtostuffredandgreenpeppers.Thisworksbest if thestuffingischilledfirst.Preparethepeppersbycuttingoffthestemend.Leavethepepperswholebutcleanouttheseedsfrominside.Cutasmallsectionoffthebottomofthepepperifnecessarytomakeitstandup,orslicethepepperinhalfandfillwithequalpartsofthetempehmixture.Placethestuffedpeppersinanovenproofdish.Pourabout1cupofvegetablestockaroundthepeppers,andbakeina350°F.ovenfor20to25minutes,untilthepeppersaretenderbutstillfirm.Topwithasprinklingofsoyordairycheese,andletthecheesemeltslightly.Orservewithpreparedbasil-infusedtomatoorpizzasauce.

YamsversusSweetPotatoes

SWEETpotatoesarenativetoCentralAmericaandcomefromthe

samefamilyas themorningglory.Thesweetpotato isastaple in

many Asian and Latin American countries. Sweet potatoes are

sweeterandstarchierthanyams.Therearemorethanfourhundred

varieties of sweet potatoes,which range fromwhite or yellow in

colortodeeporange,red,orevenpurple.Althoughthetermsyams

andsweetpotatoesaretypicallyusedinterchangeablyintheUnited

States, true yams are a completely different species. Yams are a

staple food in South America and the West Indies, often called

batata in the southeastern United States. Yams are starchy, often

containingasubstancethatmakesthemratherslipperywhencut.

The flesh cooksupabit stringy.Yamsaregood for stews, soups,

andcasseroles.

ChilesRellenosCasserole

SERVES4

8poblanochilies


1cupgratedcheddarcheese

2teaspoonschipotlechiliesinadobosauce,chopped,oruse2

teaspoonsAdoboSauce


4largeeggs,separated

1teaspoonhotsauce

¼cupcanolaoil

1largeegg,beaten

½cupyellowcornmeal

1cupsourcream

1cupfrozenorcannedcreamedcorn

MEANING“stuffedpeppers,”thisMexicandishismadewithmildgreen

poblano chilies stuffed with cheese and dipped in an egg batter.

Ourversionispan-sautéedinsteadofdeepfried,usinglessoil.We

alsoaddsomesmokychipotlechilies,whichperkupthisdishand

pairwellwiththeslightlysweetcorntopping.

reheat theoven to450°F.Place thewholepoblanochiliesonabakingsheet, and roast for about 20minutes, or until blackened on all sides.

PCarefully remove the chilies from the baking sheet, place them in a

paperbag,andallowthemtostandfor15to20minutes.Reducetheoven temperature to350°F.Remove the chilies from thebag,andrubofftheirskins.Withasharpparingknife,makeaslitinone

side of each chili runningwithin½ inch from the top to the bottom,leavingthechiliwholewithapocketforstuffing.In amediumbowl, combine the cheeseswith the chipotle chilies inadobo sauce. Fill the chilieswith the cheesemixture, pressing the slitclosedafterfilling.Rollthechiliesintheflourtocoatallsides.Beattheeggyolkswiththehotsauce,andmixintheremainingflour.Inanotherbowl,beat theeggwhiteswithanelectricmixeruntil stiff;thengentlyfoldtheeggwhitesintotheeggyolkmixture.Heat thecanolaoil ina largesautépan.Dip thechilies into theeggmixture,andsautéfor4to6minutes,untilgoldenonallsides.Drainthechiliesonabsorbentpapertowels.Placethechilies ina lightlygreased10x12-inchsquarebakingdish, leavingspacebetweeneachone. Inasmallbowl,mixtheremainingeggwiththecornmeal,sourcream,andcorn.Pourthismixtureoverthechilies.Bakethecasserolefor25to30minutes,untilthecornmealmixtureisset, firm to the touch, and light golden brown. Serve the casseroleimmediately.



CALORIESFROMFAT

TurkeyPicadillo

SERVES4

⅛cupcanolaoil

1poundgroundturkey




½mediumredpepper,chopped

1mediumjalapeñopepper,seededandminced

2teaspoonsdriedoregano,or2tablespoonsfresh

1teaspooncumin


1½teaspoonspaprika


3tablespoonstomatopaste

⅓cupcidervinegar

1teaspoonsalt

½cupmanzanillastuffedolives,sliced

¼cupraisins

¼cupcapers,drained


PICADILLO is a popular Latin American beef hash of sorts. There are

manyfamilyversions,dependingonwherethepicadillooriginates.

H

Itmaybemadewithapples,raisins,potatoes,andhotchilies,but

it’snormallymadefrombeef.Ourturkeyversionislighterthanthe

original andmay be used as a stuffing for peppers, eggplants, or

zucchini. Picadillo is traditionally served with white rice, black

beans,andfriedplantains.

eat the canola oil overmedium heat in a large skillet. Add theground turkey, breaking up the meat as it cooks until nicely

browned. Drain off and discard any excess fat. Add the onion, celery,green and red peppers, jalapeño, oregano, cumin, red chili flakes,paprika,garlic,tomatopaste,vinegar,andsalt.Cook,stirringoften,for3to 5 minutes. Add the olives, raisins, and capers, and simmer for 30minutes,stirringoccasionally.Justbeforeserving,stirinthepeas;cookfor1minutemore,untilthepeasareheatedthrough.



CALORIESFROMFAT

RecipeBonusUsethepicadilloasabakedpotatotoppingortofillempanadas.Forquickempanadas,userefrigeratedpiecrustdough.Withabiscuitcutteroraglass,cut3-inchcircles inthedough.Lightlybrushthetopofeachcirclewitha littlewater.Placeaspoonfulofthepicadillofillinginthecenterandfoldthecircleinhalftoformaturnover.Sealtheedgesbypressingthemtogetherwithaforkorbypinchingthemwithyourfingers.Lightlybrush theempanadasurfacewithabeatenegg,andbakeonabakingpan for20minutesinapreheated350°Fovenuntilgoldenbrown.

ChickenPotPiewithWholeWheatCrust

SERVES6

TheWholeWheatCrust3cupsunbleachedall-purposeflour

1cupwholewheatflour

1tablespoonsalt

1cupcanolaoil

½to⅔cupice-coldwaterormilk

TheChickenFilling⅓cupcanolaoil

½onion,chopped



⅓cupunbleachedall-purposeflour

1teaspoonsalt

1cupmilk

2cupschickenstock



4cupsbite-sizepiecesofcookedbonelesschicken

1largeegg,beatenwith1teaspoonwater

FOR decades, many versions of this classic American dish have

appearedonourdinner tables.Thereare foods that simply fillus

up;thentherearedishes likepotpies,whichelicitmemories.For

thechicken,thesimplestmethodistouserotisserieleftovers.Ifyou

havemoretime,cookawholechickenorbonelessskinlessbreasts

insimmeringwaterorstock,whichyoumayuselaterforsoup.

Onbusydays,usepackagedrefrigeratedpreparedpiecrust.When

timeisonyourside,trythisfrom-scratchrecipethatmakesenough

foronedouble-crustpie.

TOPREPARETHEWHOLEWHEATCRUSTSiftthefloursandsalttogetherinamediumbowl. Pour the canola oil and water into a measuring cup withoutstirring. Add the liquid to the flour all at once. Stir the dough gentlywithafork.Formintotwoballs.Placeonelarge12x12-inchsquareofwaxedpaperonaworksurface.Placeoneofthedoughballsinthecenterofthewaxedpaper,andtopwithanother12x12-inch squareofwaxedpaper.Usinga rollingpin,gentlyroll thedoughout inacircletotheedgesofthepaper.Peeloffthe top layer of paper, and place the rolled-out dough in a 9-inch pieplate, waxed paper side up. Remove the waxed paper, and adjust thedough so it fits into the pie plate. Repeat the rolling process for theremainingdough,anduseitforthetopcrust.TOPREPARETHECHICKENFILLINGPreheattheovento350°F.Heatthecanolaoilin a large saucepan over medium heat. Add the onion, carrots, andcelery,andcookuntilfirm-tenderbutnotbrown,3to4minutes.Blendintheflourandsalt.Cookfor1minute,stirringconstantly.Slowlyaddthe milk, chicken stock, Italian herbs, and pepper. Stir the mixtureconstantlyuntil itbubblesandthickensslightly; thensimmer for15to20minutes.Addthechickenandheatuntilthemixturereturnstoasimmer.Cookfor1minute.Removefromtheheatandsetaside.Prickthebottomandsidesof thepiecrustwithaforkandcrimptheedges.Baketheemptypieshellintheovenfor5to6minutes,untilthedoughisverylightgoldenbrown.Removethecrustfromtheoven,and

coolitfor2minutes.Spoonthechickenmixtureintothepartiallybakedpiecrust.Brushthecrimpedpiecrust edgewith about 1 tablespoon ofwater. Carefully laythetopcrustoverthechickenfilling.Sealandcrimptheedges.Withasharpparingknife,cut2or3slitsinthetopofthecrust.Brushthetopcrustwiththeeggmixture.Placethepotpieonabakingsheet,andbakeforabout30minutes,oruntilthecrustisgoldenbrown.


CARBOHYDRATE74G;TOTALFAT51G;SATURATEDFAT4.5G;CHOLESTEROL110MG;SODIUM1,700MG;50%

CALORIESFROMFAT

Variation: For a Parisian twist, substitute fresh thyme for the Italianherbs.Duringthelast5minutesofbaking,removethepotpiefromtheoven, spreadabout1½ tablespoonsDijonmustard evenlyover the topcrust,andsprinklewith½cupGruyèrecheese.Returnthepotpietotheoven, and bake for 1 to 2 minutes more, until the cheese is goldenbrown.

ChickenandDumplings

SERVES6

1wholechickenfryer(about3½pounds)

4quartswater

TheParmesan-ParsleyDumplings1½cupsunbleachedall-purposeflour


¼teaspoonsalt


½cupchoppedparsley

1largeegg

½cupmilk


1cupchoppedyellowonion

1poundcarrots,cutinto½-inchslices

1poundsweetpotatoes,peeledandcutinto½-inchpieces


½poundpoultrysausage

4cupsSwisschard,rinsedandcutinto½-inchpieces

PARMESAN-AND-PARSLEY dumplings simmering in rich chicken stock help

thicken this sauce. If you don’t have the time tomake your own

stock, use two pounds of boneless skinless chicken breasts

P

simmeredforahalfhourinthreequartsofchickenstock.Justdice

thechickenbreastwhencooked,andsavethebrothforthebodyof

thedish.

lacethechickeninan8-quartstockpot,andaddthewater.Bringtoaboil,cover,andsimmerforabout45minutes,oruntilthechicken

iscooked.Removethechickenfromthepot,reservingthestock.Thereshouldbeabout14cupsofstockremaining.Allowthechickentocoolatroom temperature until it’s cool enough to handle. Discard the skin;removeallthemeatfromthebones,andcutitintobite-sizepieces.TOPREPARETHEPARMESAN-PARSLEYDUMPLINGS Inamediummixingbowl,combinethe flour, cheese, salt, pepper, and half the parsley. Stir in the egg,mixingwell.Slowlyincorporatethemilkintothemixture.Bringthereservedstocktoaboil.Addthegarlic,onion,carrots,sweetpotatoes,andredchiliflakes.Simmerthestockfor10minutes.Addthesausage by squeezing marble-size pieces from the casing into thesimmeringstock.Discardthecasings.Addthecookedchicken.Usingaspoon, scoop up the dumpling dough into walnut-size pieces. With aspoon, carefully lower each piece of dough into the simmering stock.Coverandsimmerfor20minutes;donot lift thelid.Thesweetpotatoanddumplingswillslightlythickenthestockastheycook.StirintheSwisschard,disturbingthedumplingsaslittleaspossible.Cover;simmerfor5minutes,oruntilthechardiswilted.Garnishwiththeremainingparsley.



CALORIESFROMFAT

Thai-StyleGreenCurryChicken

SERVES4

2largeclovesgarlic,minced(1teaspoon)

1teaspoongalangapowder,or1tablespoonfreshgingeror

galanga,minced

2stalksfreshlemongrass,whitepartonly,minced,or1

teaspoondriedlemongrasspowder

1to2tablespoonsThaigreencurrypastetotaste

2largebonelessskinlesschickenbreasts(about1pound),cut

into2-inchpieces

⅛cupcanolaoil

1cancoconutmilk

⅛cuplimejuice


1½poundssweetpotatoes,peeledandchoppedinto1-inch

pieces

1cupsmalltomatowedges

½cupthinlyslicedredonion


¼cupchoppedfreshmint

¼cupchoppedfreshbasil(preferablyThaibasil)

THIS lovely pale green Asian chicken stew offers incredibly bold

flavor and is very easy to prepare. There are many underlying

M

flavorsfromtheintenserawingredientswe’veused.Galangaroot,

or galangal, is a rhizome similar to ginger,with a peppery, spicy

taste. Itmaybefoundfreshorpowdered—eitherformworkswell

inthisrecipe.Greencurrypasteisamixtureofseveralspicesand

maybeveryspicydependingonitsfreshness.Sweetpotato,creamy

coconutmilk,andcoolingmint leavesbuffer theheatof thechili

paste. Somecooks like touse chickenbreast on thebone for this

one-potdinner.Youmaycutabone-inchickenbreast intotwoor

threepiecesfollowingtherecipegiven.Servethisdishovercooked

rice noodles, fresh Chinese egg noodles, or rice. For a visually

striking garnish, try surrounding chickenwith colorful deep-fried

shrimp chips. Galanga root, green curry paste, fresh Chinese egg

noodles,andshrimpchipsareavailableinAsianmarkets.

ix the garlic with the galanga powder, lemongrass, and currypasteina largebowl.Addthechickenbreasts,andmixwell to

evenlycoat thechickenwiththespices.Allowthechickentomarinatefor10to20minutesintherefrigerator.Heat the canola oil in a wok or large sauté pan over medium-highheat.Sautéthechickenfor5minutes.Addthecoconutmilk,limejuice,tamari, and sweet potatoes, and bring to a boil. Simmer the chickencovered for25 to30minutes,until thechicken is cooked throughandthesweetpotatoesarefirm-tender.Duringthelast5minutesofcooking,addthetomatoes,redonion,cilantro,mint,andbasil.



CALORIESFROMFAT

TunaNoodleCasserole

SERVES6

1pounddriedpappardellepasta

TheBéchamelSauce

2cupsmilk



¼teaspoonsalt

2tablespoonsbutter

3tablespoonsunbleachedall-purposeflour

TheTunaCasseroleFilling1tablespooncanolaoil

1cupchoppedonions

½cupchoppedcelery

½cupchoppedredpepper

½cupchoppedgreenpepper

2½cupsslicedwhitebuttonmushrooms


2(6-ounce)canstongoltuna,drained


1teaspoonhotsauce

TheCrumbTopping1¼cupsdriedbreadcrumbs

B

½teaspoonpaprika

Salttotaste



1tablespoonbutter

ALTHOUGH classic tuna noodle casseroles are made with elbow

macaroni,ourrecipeismadewithpappardellenoodles,whichare

wideribbonsofpasta.Here’sanactionplanthatwillmakethisdish

easy:Preparethebéchamelsauceuptothreedaysinadvance.The

pastamay be cooked the day before assembling.On tuna noodle

day, just sauté the vegetables and add them to the sauce and

cookedpasta,andbake.Eventhecrumbtoppingmaybeprepared

inadvance.Somecooksusepreparedmushroomsoupmixfor the

sauce.Theend result is abubbling,goldenbrownmeal thatonly

needs a salad and warm loaf of sourdough bread to complete a

memorabledinner.

ringalargepotofsaltedwatertoaboil.Cookthepappardellefor6to8minutes,untilitisaldente,orfollowthedirectionsonthe

box.Rinsethepastaincoldwater,anddrain.Preheattheovento350°FTOPREPARETHEBÉCHAMELSAUCEHeatthemilk,whitepepper,nutmeg,andsalttogetherinasmallsaucepanovermedium-highheatjustuntilitbeginstoboil.Lowertheheat,andkeepthemilkwarm.Inamediumsaucepan,melt the butter over lowheat.Using awirewhisk, blend in the flour,and cook slowly for 2 minutes, stirring constantly and keeping themixture at a medium simmer. Do not allow the mixture to color or

brown. Remove the pan from the heat. As soon as the mixture hasstopped bubbling, pour in all of the hot milk at once. Use vigorousstrokeswiththewirewhisktoblendthemilkandflourtogether,makingsuretoscrapeupallbitsof theflourfromtheinsideedgesof thepan.Set the saucepanovermedium-highheat, and stirwith thewirewhiskuntil the sauce comes to a boil and thickens. Simmer for 10minutes,stirringconstantly.Removethesaucefromtheheat.TO PREPARE THE TUNA CASSEROLE FILLINGHeat the canola oil in amedium sautépanovermediumheat.Addtheonions,celery,andpeppers,andsautéfor2minutes,stirringoccasionally.Addthemushrooms,andcookfor1additionalminute.Transfer the filling toa largemixingbowl.Add thecookedpasta.Addthebéchamelsauce,peas,tuna,lemonjuice,andhotsaucetothemixing bowl with the cooked vegetables and pasta; toss lightly toincorporate all ingredients well. Pour into a 2½-to 3-quart greasedovenproofcasserole.TOPREPARETHECRUMBTOPPINGInasmallbowl,mixthebreadcrumbswiththepaprika,salt, lemonpepper,andparsley.Sprinkle the toppingover thecasseroleanddotwiththebutter.Place thecasserole in theovenandbake for20 to25minutes,untiltheedgesofthecasserolearebubblingandthebreadcrumbsaregoldenbrown.



CALORIESFROMFAT

RecipeBonusAsanalternative,thenexttimeyou’regrillingorbroilingtunasteaks,cooktwoextra6-ouncefillets.Thensubstitutetheflakedfreshcookedtunaforthecannedtuna, and you’ll have a tuna casserole with a just-caught flavor. Try this with leftoverrotisseriechicken,aswell.

MoroccanPan-RoastedSeafood

SERVES6

½cupoliveoil


1tablespooncurrypowder

½teaspoonturmeric

¼teaspooncinnamon

1teaspoonsalt

¼cuplemonjuice


3tablespoonstamari

1poundfreshmahimahiorgrouper,cutintolargechunks

1poundmediumshrimp(41to50perpound),peeledand

deveined




ROASTINGseafoodinaveryhotovensearstheoutsideandkeepsthe

insideofthefishandshellfishmoistandflavorful.Youmayuseany

firm-fleshed fish for this dish, such as halibut, salmon, tuna,

grouper,ormonkfish.Tryaddingscallops,also.Forextracolorand

flavor,add½cuppittedand roughlychoppedKalamataolives to

C

thecombinedvegetablesandseafood.Trythistossedwithpasta,or

use itasa tacofilling.Thisdish isalsowonderfulservedatroom

temperature.

ombine the olive oil, garlic, curry powder, turmeric, cinnamon,salt, lemon juice, cayenne pepper, and tamari in a small bowl,

mixingwell.Combinethemahimahiandshrimpinalargemixingbowl.Pourhalfoftheoliveoilmixtureovertheseafood,andtosswell.Placeintherefrigerator,andallowtomarinate,stirringoccasionally,forabout30minutes.In another large bowl, combine the onion and peppers with theremaininghalfoftheoliveoilmixture.Marinatetheonionsandpeppersatroomtemperaturefor30minutes.Preheattheovento450°FDrainallbutabout1tablespoonofthemarinadefromthevegetables,andplacethevegetablesinasinglelayerinabakingdish.Roasttheminthe oven for 15 to 20 minutes, until the vegetables are tender andgolden.Meanwhile,drainallbutabout1tablespoonofthemarinadefromtheseafood mixture and place the seafood mixture in a single layer inanotherbakingdish.Roastitintheovenforabout10minutes,oruntiltheshrimparecurledandtheseafoodisopaqueandcookedthrough.Combinethecookedvegetableswiththeseafood.Serveimmediately.



CALORIESFROMFAT

DoubleDumplingBeefStew

SERVES6

½to¾cupunbleachedall-purposeflour

1teaspoonsalt


3poundsbeeftopround,trimmedofexcessfatandcutinto1-

inchpieces

3tablespoonsto¼cupoliveoil

6carrots,chopped

4ribscelery,chopped

1onion,chopped

2cupstomatojuice

4cupsvegetablestock

2teaspoonsmincedfreshthyme

1tablespoonmincedparsley

1cupall-purposeunbleachedflour

2teaspoonsbakingpowder

¼teaspoonsalt

½cupwaterormilk

2tablespoonsbutterormargarine,melted

THISrichandheartystewformsitsownlightsauce.Youmaymake

this dish up to three days prior to serving.When cooking ahead,

I

maketherecipewithoutdumplings.Justreheatthestewtoboiling,

addthedumplingdough,andcookasdirectedbelow.

nasmallbowl,sifttheflourwiththesaltandpepper.Tossthebeefintheseasonedflour.Dustoffanyexcessflour,andsetthebeefcubes

aside.Heat the olive oil over medium-high heat in a large heavy-bottomsauté pan. Add the beef without crowding the pan. Sauté withoutdisturbing for the first fewminutes to brown the beef.When the beefbrowns,begintostirandturnthebeefuntilithasbrownedonallsides.Thiswilltakeabout5minutes.Drain off and discard any excess oil. Add the carrots, celery, onion,tomato juice, stock, thyme, and parsley. Cook the beef and vegetablesovermediumheatfor50to60minutes,untilthebeefistender.Whilethestewiscooking,preparethedumplingdough.Sifttheflour,baking powder, and salt together. Combine thewaterwith themeltedbutter,andaddittothedryingredients.Blendwell.Afterthestewhascooked about 40 minutes, carefully add the dumpling dough, oneheapingtablespoonatatime,intothesimmeringliquid.Coverthepantightly;bring thestewtoaboil.Reduce theheat (don’t lift thecover),andsimmerfor12to15minutes,untildone.



CALORIESFROMFAT

RecipeBonusVary the flavorof thedumplingsbyaddinganyof these to the rawdough:yourfavoritefreshherb,choppedpittedolives,choppedredandgreenpeppers,orcurrypowder.

SausageandMulticoloredPepperswithBasil

SERVES8

2poundssausage(poultry,pork,orlamb)

¼cupoliveoil

⅛cupmincedgarlic(12cloves)

3poundsassortedbellpeppers(red,green,andyellow),seeded

andcutinto1-inchstrips

1poundonions,slicedabout1inchthick

3cupsdrainedcannedwholepeeledtomatoes,roughlychopped

1cupchoppedfreshbasil

½tablespoonsalt

½tablespoonfreshlygroundpepper

AclassicfavoriteofItalianstreetfairsandcarnivals,thisrecipemay

bemadeuptothreedaysbeforeserving.Infact,thisrecipebenefits

greatlyfromallowingtheflavorstomeldforafewdays.Youmay

evenfreezethefullycookedsausageandpeppersinanoven-ready

dish for future use. Try grilling the sausage instead of roasting it

before mixing it into the tomato base. Use any flavored sausage

that appeals to you (try garlic-parsley, Italian, sun-dried tomato,

and others). There are several varieties in the market. Another

option is to substitute a pound of poblano chilies for the bell

peppers.Thisaddsanunderlyingspicyedge.

Serve over polenta, pasta, orzo, or rice. Try a Spanish-style

C

yellow riceorOrangeCashewRice for extra color. Youmay also

usethisrecipeforalasagnafilling,aheartyhoagie,oranomelette

base—cutthesausagesmaller,ifnecessary.Talkaboutversatile!

utthesausageinto2-inchlengths.Preheattheovento375°F.Heattheoliveoilinalargeroastingpanorovenproofsautépan

with raised sides, and brown the sausage, turning frequently, for 4minutes. Remove the sausage from the pan, and transfer it to a plate.Drainmostoftheoilfromthepan,andaddthegarlic,bellpeppers,andonions; sauté for 3 minutes. Add the tomatoes, and simmer for 5minutes,stirringoften.Returnthesausagetothepan,andplacethepanintheovenforabout35minutes,oruntilthesausageiscookedthroughand the peppers are tender but notmushy. Add the basil, and seasonwiththesaltandpepper.



CALORIESFROMFAT

GARLIC CREAMED SPINACH WITH ARUGULA VEGAN CREAMEDSPINACH EMERALD SESAME KALE ASIAN BRAISED GREENSMAPLE GLAZED CARROTS PAN-ROASTED FENNEL MARDI GRASJICAMASLAW SESAMESUGARSNAPPEAS ROASTEDBUTTERNUTSQUASH ROASTED SCARLET PEPPERS ROASTED BROCCOLIMEDLEY CRACKLING CAULIFLOWER SKILLET-ROASTED LIMASWITH ITALIAN HERBS SPICY ROASTED EGGPLANTWITH SESAMEAND HONEY SPRING POTATO SALAD WITH TROPICAL HERBDRESSING GOLDEN POTATO AND AUBERGINE SALNA APRICOTGLAZED SWEET POTATOES VERSATILE MASHED POTATOESPARSNIP MASHED POTATOES MASHED POTATOES WITHJALAPEÑOSANDCHEDDAR ANAHEIMCHILIMASHEDPOTATOESORANGEMASHEDYAMS

the power of a side dish. Side dishes are the accessories that addpanacheto theplate.Stuffings,potatoes, ricedishes, legumes, seasonalvegetables, and grains all contribute distinct personality to ourmeals.Ourvegetableandgrainrecipesmayevenoutshinethemaincourse.Side dishes may be made of many different ingredients. Our

traditionaldinnerplatematrix ischanging.Asquaremeal isno longermeat, potatoes, and a vegetable. There’s a trend to reduce the meat-protein portion size and increase the vegetables, grains, and otheraccompanimentsonourplates.Sidedishes,whengroupedtogether,canformamealfullofvarietyanddiverseflavors.Youcanbranchoutandselect side dishes from other chapters as well. For example, a bakedwedgeofourSpicyMacandCheesesetoverabedofsautéedEmeraldSesameKale and servedalongsidePan-RoastedFennelmakes a perfectmeal.Abalancedcombinationofsidedishesisagreatwaytomakeaneasyhomebuffet.Manyof the sidedish itemsmaybepreparedaheadcompletelywhileothersmaybepreppeddays inadvanceand finishedrightbeforeyouarereadytoserve.Our collection reflects traditional disheswe grew upwith.We have

alsoincludedsomealternativemodernmethodsofpreparationtoreflectsomeofourrecentdietaryconcerns.Simplicityisanotheradvantageofmanyofoursidedishes.Whenyouseekoutimpeccablyfreshproduce,thepureflavorofthoseingredientsiseasilyhighlightedwithjustafewwell-chosen additional ingredients and the right cooking methods.Sweet,crunchy fennelexudesabitofmagicwhendrizzledwithextra-virginoliveoilandlemon.Cucumbers,normallysounassuming,flowerwith personality when tossed with a few ingredients like mirin andtamari (possiblynew toyourpantry).Manyofour sidedishesmaybeconverted to entrees by adding your choice of protein. Shrimp, tofu,chicken, or lamb can easily be added to our Golden Potato andAubergineSalnaandCracklingCauliflowertocreateanIndian-inspiredentrée.Mixingandmatchingsidedishesisoneofthemostappetizingwaysto

makesuredinnertimeisneverboring.

GarlicCreamedSpinachwithArugula

SERVES6TO8

1tablespoonoliveoil

1teaspoonbutter

1largeleek,choppedandwashedwell


10ouncesfreshspinach,washed,or16ouncesfrozenspinach,

thawedandchopped

1tablespoonunbleachedall-purposeflour

½cupcream

½cupmilk

⅛teaspoongroundnutmeg


1cupchoppedfresharugula

CREAMEDspinachisadeliciouslycreamyaffairforthepalateandthe

soul. It is comforting to eat andmay be served with almost any

entrée or simply over pasta, rice, or couscous. We offer two

methods of preparing this classic favorite. This one is fairly

traditional,withcream,andtheotherusesoatmilkandnondairy

soycheese.Wealsoaddsomechoppedarugulaforanutty,slightly

sharp bite. The leeks lend a sweet,mellow flavor and add depth

thatonionsneverdreamedof.Youmayusefreshorfrozenspinach

forthissidedish.

Heattheoliveoilandbutterinalargesautépanovermediumheat.Add

theleek,andsautéfor3minutes,untilsoft,stirringoften—donotallowtheleektochangecolor.Addthegarlicandspinach;sautéfor2minutes,untilthespinachsoftens.Sprinkletheflouroverthe

vegetables,andstirtocombinewell.Addthecream,milk,nutmeg,andsaltandpepper,combinewell,andsimmerfor5minutes,untilthesaucethickens am the spinach is tender. Stir in the chopped arugula, andserve.

PER½-CUPSERVING:CALORIES80;CALORIESFROMFAT50;CALORIESFROMSATURATEDFAT25;PROTEIN2G;


CALORIESFROMFAT

RecipeBonus ifyou likepuréedcreamedspinach,pulse ina foodprocessor for30seconds.Youmayalsouseahandheldimmersionblender.Simplypulsetheblender5or6times,untilthespinachiscoarselypuréed.

H

VeganCreamedSpinach

SERVES6TO8

1tablespoonoliveoil

2teaspoonsmargarine

1largeleek,choppedandwashed

1tablespoonsoy“baconbits”(optional)


10ouncesfreshspinach,washed,or16ouncesfrozenspinach,

thawedandchopped

1½tablespoonsunbleachedall-purposeflour

1½cupsoatmilk,orunflavoredsoymilk

¼cupgratedsoyParmesancheese



1cupchoppedarugula

THIS version is nondairy but still packedwith flavor.Youmayuse

soyor oatmilk to form the sauce around the spinach.Wehighly

recommendusingtheadditionofsoy“baconbits”inthisversion.

eattheoliveoilandmargarineinalargesautépanovermediumheat.Addtheleekandsoy“baconbits,”andsautéfor3minutes,

untilsoft,stirringoften—donotallowtheleektochangecolor.Addthegarlic and spinach; sauté for 2 minutes, until the spinach softens.Sprinkle the flour over the vegetables, and stir to blend. Add the oatmilk,soyParmesancheese,nutmeg,andsaltandpepper,combinewell,

and simmer for 5minutes, until the sauce thickens and the spinach istender.Stirinthechoppedarugula,andserve.


CARBOHYDRATE7G;TOTALFAT3.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM65MG;50%CALORIES

FROMFAT

RecipeBonusSprinkleadditionalsoy“baconbits”andsoyParmesancheeseoverthesurfaceofthespinachafterpreparing.Ifyoueatdairycheese,placethecreamedspinachinanovenproof dish, sprinkle the spinachwith cheddar cheese, andbake the crock for 10minutesinapreheated475°F.oventomeltthecheese.

H

EmeraldSesameKale

SERVES4

2teaspoonsoliveoil

1teaspoontoastedsesameoil



2buncheskalestems,washed,heavystemremoved,leaves

chopped


1tablespoonsesameseeds

FRAGRANT cooked ginger and garlic pair perfectly with the pleasant

chewy texture of crinkly kale leaves and nutty sesame seeds. It’s

best towash thewhole kale leaf first before removing the heavy

stemthatrunsthroughthecenter.Afterchopping,allowthewater

toclingontheleaves.Thiswaterpreventsthekalefromstickingto

thepan,allowingthegarlicandgingertobrownevenly.Amound

of steaming Emerald Sesame Kale makes a great nest for grilled

chicken,fish,tofu,orAsianflanksteak.

eat the olive and sesameoils in a large sauté pan overmediumheat.Addthegarlicandginger,andsautéfor1minute,untilthe

garlic just begins to brown. Add the chopped kale, and sauté for 4minutes, stirring frequently. Sprinkle some water over the kale if itbeginstosticktothepan.Addthetamariandsesameseeds,andstirtoincorporatewell.



CALORIESFROMFAT

AsianBraisedGreens

SERVES4TO6

TheSpicyAsianDressing

¼cupsoysauce

⅛cuptoastedsesameoil

⅛cupcanolaoil


⅛cupwhitesesameseeds

1½tablespoonslimejuice


2largegarliccloves,minced(1teaspoon)

2teaspoonsbrownsugar

¾teaspooncrushedredchiliflakes

2½tablespoonschoppedfreshcilantro

2scallions,chopped

8to9cupsroughlychoppedredchard,heavystemsremoved

(about½pound),rinsedanddried(about1largebunch)

8to9cupsroughlychoppedgreenchard,heavystemsremoved

(about½pound),rinsedanddried(about1largebunch)

8to9cupsroughlychoppedbokchoyorNapacabbage(about

½pound),rinsedanddried(about½largehead)

GREENSareloadedwithbothtasteandnutrients.Greenswereatone

time popular only in Southern-style cooking. They were usually

cooked with lots of ham or bacon until they were nearly falling

apart. In this dish a variety of greens, including red chard, beet

greens,andSwisschard,areleftaldenteforyoutoappreciatethe

herblike,appealinglybitterflavor.Youmayuseapremixedvariety,

oruseyourfavoritegreenalone,or incombination.Foranadded

crunchy texture, toss in one cup of whole roasted cashews after

addingthedressing.

TO PREPARE THE SPICY ASIAN DRESSINGWhisk together the soy sauce, sesame andcanola oils, black and white sesame seeds, lime juice, ginger, garlic,brownsugar,redchiliflakes,cilantro,andscallionsinasmallbowl.Bring2quartsofwater toaboil ina largesaucepan.Addthechardandbokchoy,cookinguntiljustwiltedbutstillbrightincolor,about30secondsto1minute.Drain.Justbeforeserving,pourthedressingoverthegreens,andtosslightly.Serve immediately. The greensmay be cooked, rinsed immediately inice-coldwater, and refrigerated forup to2daysbefore serving.Whenreadytoserve,heatthegreensfor2minutesinamicrowave,orheatinalargesautépanin⅛cupofwateror1tablespoonofcanolaoil.Addthedressingtotheheatedgreens,andserve.

PER1½CUPSERVING:CALORIES100;CALORIESFROMFAT70;CALORIESFROMSATURATEDFAT0;PROTEIN3G;


FROMFAT

MapleGlazedCarrots

SERVES4TO6

TheMapleGlaze½cuppuremaplesyrup

1cinnamonstick

¼cuporangejuice

2oranges,peeled,seeded,androughlychopped(or1cup

mandarinoranges,drained)

¼cupwater

1½tablespoonscornstarch

1poundcarrots,cutdiagonallyinto1-inchpieces

½teaspoonsalt


½cupchoppedparsley

CARROTSareoftenincorporatedintoanotherdishlikesoup,stew,ora

sauceinsteadofappearingsolo,butheretheyarethestars.Maple

syrupandorange juice addadelicate touch to this common root

vegetable without camouflaging the honey-sweet natural flavor.

Try adding roastedpecans and slivered sun-dried tomatoes at the

endforafestivechangeofpace.

TO PREPARE THE MAPLE GLAZE Place the maple syrup, cinnamon stick, orangejuice,andoranges ina saucepot,andbring toa simmer.Stir together

thewate:andcornstarchuntilsmooth.Stirthecornstarchslurryintothemaple mixture, and continue to simmer over lo heat, for 30 to 45minutes,untilthickened.Straintheglazetoremovethecinnamonstickandoranges.Cooltheglaze.Steamthecarrotsfor5minutes,orboilinsaltedwaterfor6minutes,untilfirm-tender.Combine the carrots, maple glaze, salt, pepper, and parsley. Serveimmediately.Ifyoupreferservingthecarrotssteaminghot,puttheminahotsaucepanforafewminutestoheattheglazethrough.



FROMFAT

TipfromtheTeam:whencookingcarrotsforsoups,sauces,orpurées,tryadding1part ginger ale to 3 parts water. This will help to preserve the color as well as addsweetness.

P

Pan-RoastedFennel

SERVES3TO4

1largefennelbulb,rootendtrimmed,topendremoved(save

someofthelacygreenfrondsforgarnish)



1lemon,cutinhalf

FENNEL,alsocalledanise,isamemberoftheparsleyfamilyandhasa

sweetly refreshing licorice-like flavor.Embraced in Italy formany

years, fennel is just gaining popularity here in the United States.

The olive oil helps the fennel turn golden brown during the

roastingprocess,simplyaccentuatingitsnaturalfreshflavor.Serve

thisdishhotfromtheovenoratroomtemperature.

reheattheovento375°F.Washthetrimmedfennelbulbwell,standitonacuttingboardin

averticalpositionandcutitinto½-inch-thickslices.Therootendwillholdthefennelslicestogether.Sprinklethefennelwiththeoliveoil,andarrangetheslices inasingle layeronabakingpan.Trynottooverlaptheslices,sotheycanbrownevenly.Sprinklethefennelgenerouslywiththesaltandpepper.Roastthefennelfor15to20minutes,andthenturncarefullytobrowntheotherside.Whensoftenedandwellbrowned,35to40minutes inall, removetheslices fromtheoven,andsqueeze thelemonhalves over the fennel, drizzling itwith juice.Garnish this dishwiththereservedfennelfronds.



CALORIESFROMFAT

RecipeBonusTrytoppingthefennelwithfreshlygratedParmesancheeseduringthelast5minutesofcooking.TopafieldgreenorspinachsaladwithwarmroastedfennelandcrumbledfetaorGorgonzolacheese.

P

MardiGrasJicamaSlaw

SERVES6TO8

1½poundsjicama

¾cupsourcream

½cupchoppedscallions

½cupfrozencornkernels,thawed,or1earoffreshcorn,

shucked,kernelsremoved

½cupcannedblackbeans,rinsedanddrained

½cupchoppedparsley

⅛cupricevinegar

2teaspoonscayennepepper

1teaspoonsalt

A creamy dressing provides the perfect background for crunchy

jicamaand sweet cornkernels.Allow this salad tomarinate fora

fewhoursbeforeserving;theflavorswillblendnicely.

eel and shred the jicama with a cheese grater, using the largestholesorthejuliennebladeofafoodprocessor,andplaceinabowl.

Blend in the sour cream, scallions, corn, black beans, parsley, ricevinegar,cayennepepper,andsalt.



CALORIESFROMFAT

SesameSugarSnapPeas

SERVES4TO6

1cupdiagonallyslicedcarrots

1poundfreshsugarsnappeas,stringsremoved

⅛cuptoastedsesameoil


½teaspoonsalt

½teaspoonlemonpepper

⅛cupwhitesesameseeds


1scallion,slicedthinlyanddiagonally

SUGARsnappeaswerecreatedlateinthe1970s,asacrossbetween

snowpeasandgreenpeas.We’resuregladsomeonewasdreaming

about a sweet completely edible plump pod packed with juicy

luscious peas inside.Available year-round, this peamust have its

string removedbeforeeating.Startat thebottomtipandpull the

stringupthefront,snapoffthestem,andpullthestringdownthe

backside.Don’tovercookthese,astheylosetheirvividcolorand

super-sweet flavor rapidly. For a completemeal, toss the cooked

vegetables with a 16-ounce package of cooked thin Chinese egg

noodles.Thissidedishbrightensanyentrée.

team the carrots ina steamer for3minutes.Add the sugar snappeas,andcontinuecookingforanadditional4minutes,untilbothvegetables

Sare al dente.While the vegetables are steaming, place the sesame oil,

ginger, salt, lemon pepper, white and black sesame seeds, andscallion ina largemixingbowl.Blendwell.Addthecookedsugarsnappeasandcarrots.Tosswell.Youmayserve thevegetablesat

roomtemperatureorheatthemgentlyinasaucepan.



CALORIESFROMFAT

RecipeBonus As an alternative youmay cook the vegetables in amicrowave-safedishin½inchofwater.Placethecarrotsinfirst,lightlycoverthemwithplasticwrap,andcookonhighfor2minutes.Addthesugarsnappeas,andcontinuetocookfor3minuteslonger.

P

RoastedButternutSquash

SERVES4TO6

2mediumbutternutsquash

2mediumonions,cutintosmallwedges,about1inchwide(2

cups)

3tablespoonscanolaoil

2teaspoonssalt


½teaspoondried,rubbedsage


½cupdriedcranberries

OVENroastingsquashaddscharactertothisinherentlysweetwinter

vegetable. Sage is an unexpected taste surprise, as squash is

normally servedwithcinnamonandnutmeg.Tryaddingacupof

toastedwalnuts(seeIntroduction).

reheat the oven to 400°F. Peel the squash. (A sturdy vegetablepeeler works best.) Using a heavy knife, cut the squash in half

lengthwise.Scoopoutanddiscardtheseeds.Cutthesquashinto1-inchcubes,andplaceinamediummixingbowl.Addtheonions,canolaoil,salt,nutmeg,sage,andpepper.Mixthevegetablesandspicesuntilwellcoated.Placethesquashmixtureinashallowbakingpan.Roastuntilthevegetables are tender and golden brown, about 45 minutes, stirringoccasionally. The squash should be firm, notmushy. Remove the panfromtheovenandaddthecranberries.Tosslightlytoblend.

PER¾-CUPSERVING:CALORIES150;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT5;PROTEIN1G;


CALORIESFROMFAT

P

RoastedScarletPeppers

SERVES4TO6

4largeredpeppers,stemmed,cutinhalf,andseeded

2largeclovesgarlic,minced(1teaspoon)

2teaspoonssalt


¼cupoliveoil

¼cuplargecapers,drained


THISsimpledishmaybemadeusingred,yellow,andgreenpeppers

fora specialpresentation.Foranextra flavorbooster,add⅛cup

balsamicvinegaralongwiththeoliveoil.RoastedScarletPeppers

maybeusedinmanyways.Asanappetizer,spreadtoastedsliced

baguetteswithalittlegoatcheese.Topwithasmallspoonfulofthe

roastedpepperscutinto¾-inchstrips.Asacondiment,sliceordice

thepeppersasdesired,andservewithgrilledsteaks,chicken,fish,

or fajitas. As a salad, top field greens with roasted peppers, and

drizzlewithextra-virginoliveoilandbalsamicvinegar.

reheattheovento400°F.Placethepeppersinalargemixingbowl.Add the garlic, salt, pepper, and olive oil. Toss well. Place the

peppers in a baking dish. Roast until they are nicely browned and aldente-soft,about15minutes.Removethedishfromtheoven.Tossthepepperswiththecapersandfreshbasil.



CALORIESFROMFAT

Oven-RoastedTomatoesSOMEWHEREwonderfulinbetween

freshtomatoesandmarinatedsun-driedtomatoesliestherealmofthesucculent,slow-roasted,semi-drymarinatedtomato.Withhigherresidualmoisturethanaregularsun-driedtomato,roastedtomatoesaretender,sweet,andreadytouse.Oven-roastedtomatoesarebasicallybruschettawaitingtohappen;Toastslicesofbaguetteandtopeachwitharoastedtomatohalf.Drizzleonalittleoftheoilfromthecup,andyou’vegotaninstantappetizer.Matchitwithsomefreshmozzarella,andyouwon’tneedtoworryaboutanentrée.

RoastedBroccoliMedley

SERVES6TO8

4cupsbroccoliflorets

2mediumredpeppers,seededandthinlysliced

2mediumgreenpeppers,seededandthinlysliced

1largeredonion,thinlysliced

⅛cupoliveoil

⅛cuptamari



Pinchofsalt

1wholeheadofgarlic,clovesseparatedandpeeled

1tablespoonoliveoil

4plumtomatoes,quartered

ROASTINGvegetablesaddsauniqueflavorthatcannotbereplicatedby

othercookingmethods.Thedryheatseemstointensifythenatural

sugar of this nutrition-packed vegetable. During the roasting

process the peppers and onions begin to caramelize and release

their sweet juices, which creates a light sauce. This is a very

colorfuldishthatworkswellonabuffetorforaspecialoccasion.

Try leftover broccoli medley in a pita with melted provolone

cheese.


Steamthebroccolifor2minutes,orboilfor5minutesinsaltedwater; thenchill thebroccolibyplacing it inabowlof icewater

for2minutes.Drainthebroccolianddryonpapertowels.Inalargebowl,placethebroccoli,redandgreenpeppers,onion,oliveoil,tamari,Italianherbs,pepper,andsalt;tosstocombine.Place thevegetables inabakingpan,and roast for8 to10minutes,untilthebroccoliistenderyetstillfirm.Inthemeantime,tossthepeeledgarliccloveswiththeoil,androasttheminabakingpanonaseparateoven rack for 10 minutes, until golden and tender. Add the tomatoquarterstothebroccolipan,androastforanadditional4minutes,untilthetomatoesbegintosoften.Removethevegetablesfromtheoven.Addtheroastedgarliccloves,andtosslightly.



CALORIESFROMFAT

CracklingCauliflower

SERVES4

1largeheadofcauliflower,cutintoflorets(about6cups)

1cupdicedredonions

¼cupcanolaoil

½tablespooncurrypowder

½tablespoongarammasala

½tablespoonfennelseeds


2teaspoonssalt



½tablespoongratedlemonzest




IT’Scalledcracklingforareason.Tastebudsaresurroundedbylots

of powerful spices vying for attention—all successful in the end.

Addinahalfpoundofgrilledtofuforafull-mealalternative.Serve

with Orange Cashew Rice for an Indian-inspired meal. This dish

maybe servedhot from thepan, at room temperature, or chilled

thenextday.


Place the cauliflower, onions, canola oil, curry powder, garammasala, fennel seeds, red chili flakes, salt, garlic, ginger, lemon

zest, and pepper in a large bowl. Toss the ingredients together, andblenduntil eachpieceof cauliflower is coatedwith theoil and spices.Placethemixtureinalargebakingpan,androastfor25to30minutes,until the cauliflower is crisp-tender, turning the cauliflower every 10minutes to cook evenly.When done, the cauliflower should be goldenbrown.Placethecauliflowerinalargeservingbowl.Mixinthepeasandcilantro.



CALORIESFROMFAT

P

Skillet-RoastedLimaswithItalianHerbs

SERVES4TO6

1poundfrozenlimabeans

2teaspoonsoliveoil


¼cuppitted,choppedgreenolives

½teaspoondriedbasil

½teaspoondriedoregano

¼teaspoondriedsage


¾cupcanneddicedroastedredpeppers,welldrained

LIMA beans have been cultivated in Lima, Peru, since about 5000

B.c.—hencethename.Limabeanscanbefoundfresh,frozen,and

dried.Fordhooks(alsocalledbutterbeans)andbabylimasarethe

twomostcommonvarieties.Frozenlimasworkbestinthissimple

dish. This is an unusual recipe because the legumes are herb

roasted, which really enhances the delicate bean flavor. It also

crispsthesurfaceofthebean,whichsteamstheinside,makingthe

texturemorefluffythanboiling.

reheat theoven to400°F.Cook the limabeans in enoughboilingsaltedwatertocoverthem,untilfirm-tender,6to8minutes.Drain

thebeanswell,anddrythemonpapertowels.Placethelimabeansinamediummixing bowl. Add the olive oil, garlic, olives, basil, oregano,sage,andpepper.Tosswell.

Place the bean mixture in single layer in a baking pan, spreadingthinlyandevenly.Roastuntilthebeansaresoftenedandgoldenbrown,10to15minutes,stirringoccasionally.Removefromthebakingpanandplaceinamediumservingbowl.Mixintheroastedredpeppers.

PER¼-CUPSERVING:CALORIES110;CALORIESFROMFAT25;CALORIESFROMSATURATEDFAT0;PROTEIN6G;


CALORIESFROMFAT

RecipeBonus For a change of pace, replace the lima beans with frozen shellededamame(soybeans),cookedaccordingtopackagedirections.

SpicyRoastedEggplantwithSesameandHoney

SERVES4TO6

2mediumeggplants,peeledandcutinto¾-inchcubes(about4

cups)

⅛cupwhiteorredmiso

¾cupRoastedSesame-HoneyDressing,plusmoreasneeded

½teaspoonsalt


1largeredpepper,seededanddiced


ASIAN-SPICED roastedeggplant is a truly inspired sidedish.Thewarm

chunksofroastedeggplantdrawintheflavorsofginger,garlic,and

crushedredchiliflakesfromthesesamedressing.Roastedeggplant

maybeeatenwarm,chilled,oratroomtemperature.Asasidedish,

itgoeswellwithAsiandishesofanykind.Youmayserve itover

cookednoodlesorriceorforavegetarianentrée.Youmayalsoadd

1 pound of diced firm tofu to bump up the protein. It makes a

flavorful sandwich topping, as well. Try Spicy Roasted Eggplant

stuffed into a pita breadwith spinach for lunch or a snack.Miso

givestheeggplantasmoky,sweetcharacter.Toenhancetheearthy

qualities of this recipe, add two cups shiitake mushroom caps

sautéedin⅛cupcanolaoiltothefinishedrecipe.

Preheattheovento450°FPlacetheeggplantsinalargebowl.Inasmall

bowl,whiskthemisowiththedressinguntilwellblended.Addthemisomixturetotheeggplantalongwiththesaltandpepper.Tosslightly,andletmarinateatroomtemperatureforabout20minutes.

Drainoffanyexcessliquid,andplacetheeggplantinalargebakingpan.Roast for 15 to 20minutes, or until the edges of the eggplant havebrowned.Theeggplantshouldbeslightlyfirm,notmushy.Removetheeggplantfromtheoven,andcool it inthepan.Placetheeggplant inalarge bowl. Gently mix in the red pepper and cilantro. You may addsome additional Roasted Sesame-Honey Dressing to moisten theeggplant.



FROMFAT

R

SpringPotatoSaladwithTropicalHerbDressing

SERVES4TO6

3poundsredblisspotatoes

½cupchoppedparsley

6scallions,finelysliced

2teaspoonssalt

1½teaspoonsfreshlygroundpepper

½cupplus2tablespoonsTropicalHerbDressing

TENDERredblisspotatoeshaveagreatquality:Whenwarm,theysoak

inwhateverdressing theyare tossedwith,here theTropicalHerb

Dressing,concentratingthetartcitrusflavor.

SpringPotatoSaladcanliftahamburgerorhotdogtoepicurean

levels.Roastorgrilledchickenisanaturalentréemateforthisside.

Thisisagreatpicnicpotatosalad.

insetheunpeeledpotatoes,andplacetheminasteamer.Steamthepotatoesuntilthey’refirm-tender,20to30minutes.Youmayalso

boil the potatoes for 35minutes in saltedwater if you prefer. Let thepotatoes sit until they’re cool enough to handle, and cut them intoquarters.Youwillhaveabout8cups.Place thewarmpotatoes in a largebowl.Add theparsley, scallions,

salt, pepper, and Tropical Herb Dressing. Toss the salad together toblendtheingredients.Servethisdishatroomtemperature,orchillitintherefrigeratorandservecold.



FROMFAT

Variation:Trythissidedishasaneasycountry frittata filling.Fora3-egg omelette, chop Spring Potato Salad into bite-size pieces. Add thesaladtoscrambledeggswhilethey’recooking,alongwith¼cupdicedplum tomatoes. Cook until the eggs are set into a large thick pancakeandthepotatoesandtomatoesarewarmedthrough.

GoldenPotatoandAubergineSalna

SERVES6TO8

1poundYukonGoldpotatoes(about4largepotatoes),

quartered

4JapaneseorItalianeggplants,unpeeledandquartered(about

2pounds)



1tablespoongarammasala

½teaspoonturmeric

2or3freshgreenchilies,cutinhalflengthwise,seedsremoved

1teaspoonblackoryellowmustardseeds

¼cupoliveorcanolaoil

½cupchoppedfreshcilantro,togarnish

4scallions,finelysliced,togarnish

SALNA is an Indian stew. This Indian dish illuminates any meal

becauseofthebrilliantyellowcolorcontributedbyturmeric.Spicy

chilies, mustard seeds, and ginger provide interesting taste and

visualcombinationsatthesametime.Themincedcilantrogivesan

extrapunchoffreshnesswhensprinkledoverthetopforagarnish.

This dish actually tastes better the second day when the flavors

havehadachancetomarry.Usejalapeñoorserranochiliesforthis

recipe.

Preheat the oven to 450°F. Place the potatoes, eggplants, garlic, ginger,

garammasala, turmeric, chilies,mustard seeds, andoliveoil inalargemixingbowl,andtossuntilthepotatoandeggplantquartersarethoroughlycoveredwiththespicesandoil.

Placethemixtureinasinglelayerinalargebakingdish.Reducetheoven to 375°F. and bake for 40 to 50 minutes, turning at 20-minuteintervals,untilthepotatoesaregoldenbrownontheoutsideandcookedinside and the eggplant is soft andmelting. Serve garnished with thecilantroandscallions.

PER¾-CUPSERVING:CALORIES100;CALORIESFROMFAT35;CALORIESFROMSATURATEDFAT5;PROTEIN2G;


CALORIESFROMFAT

ApricotGlazedSweetPotatoes

SERVES4TO6

3poundssweetpotatoes,peeled,cutinto1-inchpieces

TheApricotGlaze¼cupwater

½cuppuremaplesyrup

¼cupbrownsugar

⅛cuporangejuice

¼cuphoney


1tablespoonbutter

½teaspooncinnamon

⅛teaspoonwholecloves


Pinchofsalt

Pinchoffreshlygroundwhitepepper

¾cupchoppeddriedapricots

THIS dish is a family holiday natural, which would normally

accompany a large roast, butwe think youwill enjoy it all year

round. Fragrant dried apricots plump up in the maple cinnamon

syrup and mix well with the sweet potatoes. Try the sauce on

carrotsorbutternutoracornsquashrings. Ifyoupreferasweeter

version,afterpouringtheapricotsauceoverthepotatoes,placethe

S

potatoesinanovenproofdishandbakeuncoveredfor20minutes,

whichallowstheglazetodarkenandcaramelize.

team the potatoes for 10 to 12 minutes, until tender; or boil inenough salted water to cover them, for 12 to 15 minutes, until

tender.TOPREPARETHEAPRICOTGLAZEPlacethewater,syrup,brownsugar,andorangejuice in a saucepan. Stir over medium heat until the sugar dissolves,about1minute.Bringthemixturetoaboil,andcookfor5minutes,oruntilslightlythickenedandsyrupy.Addthehoney,lemonjuice,butter,cinnamon,cloves,nutmeg, salt,whitepepper,andapricots.Return theglazetoaboil,lowertheheat,andsimmerfor5to7minutes.Removetheglazefromtheheat,andallowit torest forabout15minutes.Themixturewillthickenasitrests.Pourtheglazeoverthesweetpotatoes,andstirtomixwell.

PER1½-CUPSERVING:CALORIES440;CALORIESFROMFAT20;CALORIESFROMSATURATEDFAT10;PROTEIN5G;


CALORIESFROMFAT

RecipeBonusForextracrunchandafruitierflavor,add3½cupdicedrawunpeeledpearsorGrannySmithapplesjustbeforeaddingtheglaze.

P

VersatileMashedPotatoes

SERVES6TO8


4tablespoonsbutter(½stick)

2teaspoonssalt,plusextratotaste


¾cupmilk,halfandhalf,oroatmilk,heated

THESE potatoes are cook-friendly and versatile. They are light and

airywithacleanaftertastesometimeselusiveintraditionalmashed

potatoesthatcontainlotsofbutterandcream.Youmaymakethese

theold-fashionedwayorcompletelynondairy.Oatmilk(acreamy,

rich,oat-basednondairyalternativetomilk)isagreatsubstitutefor

dairy products because of its velvety consistency and ability to

withstand the heat of cooking.Many nondairymilks, like soy or

ricemilk,separateandbecomeclottedwhenheated.

eel the potatoes. Roughly cut them into small, uniform pieces,about1-inchdice.Placetheminasaucepot,addenoughwaterto

coverthemby1inch,andbringtoaboil.Reducetheheattomedium,and boil uncovered until the potatoes are tenderwhen piercedwith afork,20to25minutes.Drainoffthewater,butkeepthepotatoesinthesamepot.Mashthepotatoeswithahandmixerorpotatomasheruntilalllumpsaregone.Addthebutter,salt,pepper,andmilk,beatinguntilthe mixture is smooth and fluffy. Add only as much of the milk asnecessarytoachieveavelvetycreamyconsistency.Thepotatoesshouldbethickandfluffy,notsoupy.Adjusttheseasoningstotaste.

Youmayhold themixture for awhile before serving by covering itandkeepingitwarm.Ifnecessary,justbeforeserving,returnthepantolowheatandmixthepotatoeswithaspoonuntilheatedthrough.Youmayneedtoaddsomemoremilkifthepotatoesaretoothick.



CALORIESFROMFAT

Variations

Forveganmashedpotatoes,substitute4tablespoonsmargarineforthebutteranduseoatmilkinsteadofdairymilk.For extra-virgin olive oil mashed potatoes, substitute 3½tablespoonsextra-virginoliveoilforthebutter.

P

ParsnipMashedPotatoes

SERVES6TO8


1poundparsnips

4tablespoonsbutter(½stick)



¾to1cupmilk,oatmilk,ricemilk,orsoymilk,heated

PARSNIPS are one of the most neglected vegetables in the plant

kingdom. They sometimes make a cameo appearance, served

during winter holidays. Appearing like ivory-colored carrots, to

which they are related, parsnips have a sweetmild celery flavor

andareagreatsourceoffiber.Makesureyoucookthemuntiljust

tender;overcookingdilutes their flavor.Theyareaperfectmatch

for mashed potatoes because they lend a subtle nutty, almost

toffeelikeflavor.

eel the potatoes and parsnips. Roughly cut them into small,uniformpieces,about1inchthick.Placetheminasaucepot,add

enoughwatertocoverthemby1inch,andbringtoaboil.Reducetheheattomedium,andsimmeruncovereduntilthepotatoesandparsnipsare tenderwhen piercedwith a fork, 20 to 25minutes. Drain off thewater,butkeepthevegetablesinthesamepot.Mashthepotatoeswiththe parsnips using a handmixer or potatomasher until all lumps aregone.Add the butter, salt, pepper, and milk, beating until the mixture is

smoothandfluffy.Addonlyasmuchofthemilkasnecessarytoachievea good consistency; it should not be soupy. Adjust the seasonings totaste.Youcanholdthemixtureforawhilebeforeservingbycoveringitand keeping itwarm. If necessary, just before serving, add a bitmoremilk, return the pan to low heat, andmix with a spoon until heatedthrough.



CALORIESFROMFAT

MashedPotatoeswithJalapeñosandCheddar

SERVES6TO8


½poundsharpcheddarcheese,grated

3tablespoonsbutter



¾to1cupmilkorhalfandhalf,heated

2or3jalapeñopeppers,seededandminced

SHARP cheddar and power-packed jalapeño peppers juice up these

mashedpotatoesandaddadownyconsistencyandpalepeachhue.

If youdon’t feel like grating your own cheese, look for packaged

grated cheddar or even a mix of cheddar and Monterey Jack

cheeses.These spudsarealsomultipurpose. If youhave leftovers,

scoopandformthemintosmallpatties.Dredgebothsidesinfresh

breadcrumbs.Sautéthepattiesinalittleoliveoiluntilonesideis

goldenbrown.Usingawidespatula,carefully turn thepattyover

andbrowntheotherside.Foracocktailpartytreat,cutjalapeños

inhalf,scoopouttheseeds,andfillthemwithmashedpotatoes(a

pastry tube makes this easier). Bake in a 375°F. oven for 25

minutes,untilthechiliissoftenedandthepotatoesaregolden.

eelthepotatoes.Roughlycutthemintosmall,uniformpieces,about1-inchdice.Placetheminasaucepot,addenoughwatertocoverthemby

P1 inch, and bring to a boil. Reduce the heat to medium and simmer

uncovereduntilthepotatoesaretenderwhenpiercedwithafork,20to25minutes.

Drainoffthewater,butkeepthepotatoesinthesamepotandmashthemwithahandmixer,immersionblender,orpotatomasheruntilalllumps are gone. Add the cheese to the potatoes. Add the butter, salt,pepper,¾cupof themilk,andthe jalapeñopeppers,beatinguntil themixture is fluffy andmost of the cheese hasmelted into the potatoes.Add only asmuch of themilk as necessary to achieve a good creamyconsistency.Thepotatoes shouldbe thickand fluffy,not soupy.Adjusttheseasoningstotaste.



CALORIESFROMFAT

P

AnaheimChiliMashedPotatoes

SERVES6TO8



2Anaheimchilies,seededandchopped


1largeyellowonion,chopped(about1½cups)


1teaspooncumin



¾cupto1cupbuttermilk

1½cupsfrozencornkernels,thawedandwelldrained


2teaspoonshotsauce,ortotaste

ANAHEIM chilies, named after the city inCalifornia, are glossy, dark

green chilies, mildly spicy with a long and narrow appearance.

They perk up mashed potatoes. When sautéed first with sweet

peppers, onions, and southwestern spices, theAnaheimchili taste

expandsandencouragesthemildpotatoestospeakup.

eel the potatoes. Roughly cut them into small, uniform pieces,about 1-inchdice. Place the potatoes in a sauce pot, add enough

watertocoverthemby1inch,andbringtoaboil.Reducetheheatto

medium and simmer uncovered until the potatoes are tender whenpiercedwithafork,20to25minutes.Drainoffthewater.Heattheoliveoilinamediumsautépan.Cookthechilies,redpepper,onion,chilipowder,cumin,andoreganoovermediumheatuntiltender.Add thechilimixture to thewarmpotatoesalongwith the salt and¾cupof thebuttermilk.Mashwithahandmixerorpotatomasheruntilwell blended. Add only as much of the buttermilk as necessary for agood consistency; it should not be soupy. Add the corn, cilantro, hotsauce,andadditionalsalt,ifneeded.Mixwell.


CARBOHYDRATE47G; TOTAL FAT4.5G; SATURATEDFAT0.5G; CHOLESTEROL0MG; SODIUM1,460MG; 17%

CALORIESFROMFAT

S

OrangeMashedYams

SERVES6TO8

3½poundsyamsorsweetpotatoes,peeled,cutintolarge

chunks

½cupbrownricesyrup

Juiceandzestof1largeorange(youshouldhave⅛cupjuice)

1teaspoonlemonjuice

3tablespoonsbutter

Salttotaste

THESEpotatoesarcsweetenedwithbrownricesyrup,whichissubtle

initslevelofsweetnessandcoloredwithorangejuiceandzest.If

youlike,addadrizzleofmaplesyrup.UseasatoppingforHarvest

VegetableShepherd’sPieorasadelicioussidevegetable.Makethis

intoanextra-specialholidaycasserolebyaddingroastedpecansto

the yams and then placing themixture in an ovenproof casserole

dish. Topwith spoonfuls of jarred or homemade cranberry relish

andheatthrough.Orstufftheyamintohollowed-outorangeshells

(cuta littleoff thebottomso theorangewill standstraight),and

bakefor15minutestoheat.

teamtheyamsfor20minutes,orboilinwaterfor25minutes,untilsoft. Place thebrown rice syrup, orange juice, orange zest, lemon

juice,andbutterinasaucepan.Placeonhighheatuntilthemargarineismelted. Bring themixture to a boil, and cook for about 2minutes, oruntil syrupy.Remove thepan from theheat.Mash the reservedyams.

Youshouldhaveabout4cups.Combinetheorange juicemixturewiththeyams.Addthesalt.Mixwell.



FROMFAT

HONEY JALAPEÑO BARBECUE SAUCE TOMATILLO SAUCEJAMAICAN JERK SAUCE EASY MOLE SAUCE IMPERIAL ORANGESAUCE ADOBOSAUCE RAISIN-ORANGE SAUCE LEMON TAHINISAUCE CREAMY PEANUT SAUCE CURRY COCONUT PEANUTSAUCE CREOLEREMOULADESAUCE SOYDIPPINGSAUCE THAIDIPPINGSAUCE SPINACHARTICHOKEDIP TOASTEDPEPITADIPWARMHERBEDGOATCHEESEDIP HABANEROALECHEESEDIPSUPERBOWLCONQUESODIP BLACKBEANHUMMUS REDPEPPERHUMMUS RASPBERRY VINAIGRETTE KIWI AND SATSUMAMANDARINORANGEDRESSING TROPICALHERBDRESSING TIKKASALAD DRESSING MISO SALAD DRESSING ITALIAN HERBVINAIGRETTE CREAMY FETA AND ROASTED GARLIC DRESSINGFETADILLDRESSING BUTTERMILKRANCHDRESSING DECOPINKBEET DRESSING ENLIGHTENED CAESAR DRESSING ROASTEDSESAME-HONEYDRESSING SPICYMEXICANMARINADE JALAPEÑOCILANTRO PESTO CRAN-APPLE RASPBERRY CHUTNEY ONIONCHUTNEY TOMATILLO-CHIPOTLE SALSA PICO DE GALLOCUCUMBERRAITA

theirversatility,dressings,sauces,andmarinadesareacook’sbestallies.Theymay be used to flavor salads and lift the natural taste of vegetables,grains,andpasta.Whenusedwithpoultry,seafood,meat,andsoyfoods,they add complex character and can tenderize, aswell. Dressings andmarinades areusually simple toprepare aheadof timeandoftenkeepwellrefrigerated.Dressings, sauces, andmarinades have a rich culinary history.Asian

cultureshaveusedsoysauceandtamari(agedwheat-freesoysauce)forfive thousand years, and the Babylonians drizzled oil and vinegar onsimple vegetable and grain saladsmore than two thousand years ago.EarlyRomanspreferredplainsaltontheirsalads.Infact,thewordsaladcomesfromtheLatinwordfor“salt”(sal).Though bottled dressings have been available since the early 1900s,

untiltheturnofthecentury,cooksalwaysmadetheirowndressingsandmarinades. However, it’s really only in the twentieth century thatAmerican cooks began to turn dressing salads into an art form bycombining various oils, vinegars, citrus juices, and herbs in countlessways.Freshvegetablecruditesandcrunchysnackfoodsseemunadornedand

lonely without dips and salsas. Salsa, once a mainstay of theSouthwestern United States, has become a national treasure. Dips andsalsas provide incredible menu diversity—use them to enhance theflavorofappetizersorasasandwichspreadorpizzatopping.Theycanalsobeused toaddpanache tomanygrilled seafood,poultry,beef,orvegetarianentrees.Theseareoneof the fewfoods thatareathome inalmostanymenucourse.Sincemanydipsandsalsascankeepwell fordaysintherefrigeratorandbereadytoserveatamoment’snotice,theyaregreattohaveonhand.Most of our dressings also double as marinades. For example, our

Roasted Sesame-Honey Dressing may be tossed into fresh sliced

vegetables for a quick slawwith a twist, or used tomarinate chicken,tofu,orbeefbeforeroastingorgrilling.It’simportanttonotethataftermarinating any rawmeat, poultry, or seafood, you should discard anyremainingmarinadetoavoidcontamination,orboilitifyouwanttouseit as a sauce. Our sauces are equally kitchen-friendly. Think of thischapterasacacheof surplus flavoratyour fingertips,andexplore thepossibilities.

HoneyJalapeñoBarbecueSauce

MAKES4CUPS

2cupsketchup

2cupshoney

½cupDijonmustard

½cupseededandmincedjalapeñopepper

¼cupricevinegar

2teaspoonshotsauce

¼cupplus2tablespoonssugar

⅛cupcurrypowder

1tablespoonpaprika

2teaspoonssoysauce


2teaspoonscanolaoil

2teaspoonsWorcestershiresauce(optional)



THIS barbecue sauce from New England has enormous flavor. The

combinationofhoneyandjalapeñowillhaveyourtastebudsina

flurryofhotandsweet.Althoughtheingredientlistlookslong,all

youneedtodoisthroweverythinginapotandsimmer.Trythison

unpeeled shrimp, either grilled on a barbecue or broiled in your

oven.It’simpressiveonbeeforporkribs,chicken,andseafood.Try

C

itonslabsofextra-firmtofu,aswell.Ifyouwantthisrecipetobe

vegetarian,leaveouttheoptionalWorcestershiresauce.

ombine the ketchup, honey, mustard, jalapeño, rice vinegar, hotsauce, sugar, currypowder,paprika, soy sauce,garlic, canolaoil,

Worcestershire sauce, lemon juice, and pepper in amedium saucepan.Bring the sauce to a simmer; cook for 15 minutes, until smooth andthickened.



FROMFAT

H

TomatilloSauce

MAKES1¼-CUPS


1mediumyellowonion,minced


⅛cupseededandmincedjalapeños

1½cupscannedtomatillosor1cupfinelymincedhuskedand

washedfreshtomatillos(about6medium;seeNote)


½teaspoonsalt

USE this recipe as a sauce for poultry, beef, pork, or seafood. It’s

greatbrushedonanearofgrilledcorn,too.

To use as a dip for chips and veggies, garnish with finely

chopped red onion and a dollop of sour cream or ⅛ cup finely

choppedseededjalapeñoforalittleextraheat.

eat thecanolaoil inamediumpan,andsauté theonion,garlic,and jalapeños for 2 to 3minutes, until the onion is translucent.

Add the tomatillos to the onionmixture; continue to sauté for 2 to 3minuteslonger.Coolcompletely.Pureethemixtureinafoodprocessorfitted with a metal blade. Place the salsa in a small bowl. Add thecilantro,seasonwiththesalt,andmixwell.

NOTE:Ifyoucan’tfindfreshorcannedtomatillos,useunripetomatoesand add a little lime juice to obtain the acidity characteristic oftomatillos.



CALORIESFROMFAT

Tomatillo

TOMATILLO literally means “little tomato” in Spanish. Tomatillos,

membersoftheCapegooseberryfamily,havealemonyflavorand

areencasedinpaperlikehusks.Theyareusedextensivelyinsalsas,

bothcookedandraw.Oncefoundonly inLatinAmericangrocery

stores, tomatillos may now be purchased in many Whole Foods

Marketstoresbecauseofthegeneralinterestinethnicfoods.These

glossy-skinned little tomatoes are always used in the green state.

Lookforhard-fleshedfruitsandremember,theyneedtobehusked

andwashedwell before you use them in your salsas and sauces.

They stay fresh in your refrigerator for 2 to 3weeks if you keep

themdryinapaperbag.

JamaicanJerkSauce

MAKES2CUPS

1Scotchbonnetorjalapeñopepper,halvedandseeded

4scallions,slicedinto2-inchlengths

3clovesgarlic,peeled(1½teaspoons)

3tablespoonsfreshlygratedginger(12-inchpiece)

4sprigsfreshthyme,minced

1tablespoonwholeallspiceberries,groundinacoffeemill,or2

teaspoonsdried

Juiceof2limes

½cupketchup

½cuppineapplejuiceortomatojuice

JERKING is actually a method of cooking in Jamaica. Typically

chicken,porkroast,orcutsofgoataremarinatedinjerkseasoning

—eitherdryspicesorawetmarinadelikethisrecipe—thenroasted

inapitorgrilled slowlyoverwoodcoals. ScotchBonnetpeppers

are some of the hottest chili peppers in the world. You may

substitute jalapeños instead.Thebest flavor for this jerk recipe is

from whole allspice berries, which are also called pimientos in

Jamaica.Wholeallspiceberriesmaybegroundinacoffeemillor

youmayusegroundallspicepowder.

nthebowlofafoodprocessororinablender,processtheScotchBonnetpepper, scallions, garlic,. ginger, and thyme leavesuntil finelyground.

IAddtheallspice,limejuice,ketchup,andpineapplejuiceandpureethemixturefor30seconds,untilwellcombined.



FROMFAT

RecipeBonusKeepabatchofjerksauceinyourrefrigerator;itwillkeepforuptoamonth.Youmayuse it to baste everything from tofu chunks to poultry, seafood, or redmeatwhileroastingorbarbecuing.It’sespeciallygoodwhenyoumarinatechicken,roastpork,or thickslicesof tofuovernight.Grill, roast,orbroil the followingday.Servewithadditionalsaucefordipping.

EasyMoleSauce

MAKES3CUPS

1driedpasillachili

1driedNewMexicanredpepperchili

1cuproughlychoppedonions

1cupseededanddicedtomatoes

1tablespoontahini

¼cupslicedalmonds

1(9-inch)corntortilla,tornintolargepieces

¼cupdarkraisins

¼teaspoonwholecloves

¼teaspooncinnamon

¼teaspooncoriander

½teaspoonsalt


2cupsvegetablestock

½teaspoonsugar

⅛cupunsweetenedcocoapowderorgroundMexicanchocolate

MOLE is the national dish ofMexico, and the name literally comes

from the Nahuatl word meaning “sauce” or “concoction.” It is a

concoction indeed, with many ingredients blending together to

formauniverseofflavor.MolecallsforMexicanchocolate,which

has a much grainier texture than other chocolate. The small

P

amount added isn’t sweet, and it gives a deep earthy flavor and

burnished sienna color to this sauce. Youmay usemole sauce to

season poultry, pork, seafood, tofu, and even portobello

mushrooms.It’salsogreatonenchiladas.

lacethepasillaandredpepperchiliesinadrysautépan,andtoastovermediumheatforabout15minutes,turningoften.(Becareful

nottoinhalethefumes—theymayirritateyoureyes.)Whenthey’recoolenough to handle, remove and discard the stems and seeds. Place thechilies in amedium sauce pot, and add enoughwater to cover them.Bringtoaboil,andsimmeruncoveredfor15minutes.Remove the peppers from the water, and allow them to drain in acolander.Place thepeppers,onions, tomatoes, tahini,almonds, tortilla,raisins, cloves, cinnamon, coriander, and salt in the bowl of a foodprocessorfittedwithametalblade,andpurée.Heattheoil inamediumsautépan;addthepuréedpeppermixture.Cook onmedium-high heat, stirring often, for 10minutes. Stir in thevegetablestock,sugar,andcocoa.Lowertheheattoasimmer,andcookfor45minutes,untilthesauceturnsadarkmahoganycolorandisthickenoughtocoatthebackofaspoon.


CARBOHYDRATE5G;TOTALFAT2.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM60MG:50%CALORIES

FROMFAT

RecipeBonusFora“nutty”difference, replace thealmondswithpepitas (pumpkinseeds)orwhitesesameseeds.

ImperialOrangeSauce

MAKES¾CUP

1cuporangejuice

2tablespoonstamariorshoyu

¾cupwater

2clovesgarlic,minced

½tablespoonsfreshlygratedginger

½teaspoongroundSzechwanpeppercorns

2teaspoonsorangezest

2½teaspoonstoastedsesameoil

1tablespoonhoney


1tablespoonsherry

THIS sauce certainly lives up to the definition of “imperial”—

splendidand lofty.Theboldorange flavorandfragrantheat from

groundChinesepeppercornsgoeswellwitheverythingfromtofuto

rice or grilled shrimp. Szechwan peppercorns may be found in

manyWholeFoodsMarketstoresandAsianmarkets.Althoughthe

Chinese peppercorns are more lively, you may substitute black

peppercorns if desired. Try adding a garnish of fresh julienned

snow-peapodsforextracrunchandcolor.

lacetheorangejuice,tamari,water,garlic,ginger,peppercorns,orangezest, sesame oil, and honey in a saucepan. Bring to a boil. Lower the

Pheatandsimmerfor2to3minutes,stirringoccasionally.

Inasmallbowl,mix thecornstarchwith thesherry.Blend intothe orange sauce, stirring constantly, until the sauce thickens.

Removefromheat.

PER⅛-CUP SERVING: CALORIES 20; CALORIES FROMFAT5; CALORIES FROMSATURATEDFAT0; PROTEIN 0G;

CARBOHYDRATE3G;TOTALFAT.5G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM105MG;25%CALORIES

FROMFAT

S

AdoboSauce

MAKES1½CUPS

2anchochilipeppers

2cupshotwater

⅛cupcanolaoil

1mediumyellowonion,chopped

1teaspoondarkchilipowder

1teaspooncumin



2teaspoonssalt


1cupjarredtomatosauce

THIS is an all-purpose Southwestern-style tomato-based sauce that

works well in lasagnas, casseroles, and one-pot dinners. Ancho

chilies are rich, sweet, and milder than most chilies. The ancho

chili,whichisaboutfourincheslong,isknownasapoblanowhen

it’sfresh.Youmayuseyourfavoritemarinarasauceforthebaseof

adobo.TrythissauceoverourCouscousCakeswithMintandRed

Pepper,PortobelloBurgers,orEight-LayerTortillaPie.

oak the chilies in thehotwateruntil they’re completely softened,about30minutes.Removethechiliesfromthewater,andreserve1

cup of the water. Remove and discard the stems and seeds from the

chilies.Heatthecanolaoil inamediumpan,andsautétheonionovermedium heat until almost tender, about 2minutes. Blend in the chilipowder,cumin,oregano,cayenne,salt,andpepper.Sautéfor1minute,stirring often. Add the chilies and the reserved 1 cup water. Simmeruncoveredfor5minutes.Addthetomatosauce;simmeruncoveredforatleast30minutes,until the saucehas a richbrown, ruddy color.Pureethemixtureinthebowlofafoodprocessororinablenderuntilsmooth.Youmayalsouseahandheldimmersionblender.Thesauceshouldcoataspoonwhenfinished.



CALORIESFROMFAT

RecipeBonusAdoboSaucemaybeusedasamarinadeaswellasa serving sauce.Try brushing adobo on pork tenderloin while grilling. Whisk a little into your favoritebarbecue sauce. For a smoky-flavored variation, replace the ancho chilies with 3 driedchipotlechilies(smokedjalapeños),rehydratingthechipotlesinthe2cupsofhotwater.Ifyou can’t find dried chipotles, use 3 chipotles from a can of chipotles packed in adobosauceandomitthesoakingstep.

P

Raisin-OrangeSauce

MAKESABOUT2CUPS

½cuporangejuice

1cuproséwine

2shallots,chopped

⅛cupraisins

2tablespoonsbutter


THEtartcitrusflavorcutstherichnessofroastpork.Theraisinsadd

atexturalsurprise.

lace the orange juice, wine, shallots, and raisins in a smallsaucepan.Bringthesaucetoaboil,andallowtocookuntilreduced

byalmosthalf,forabout30minutes.Removefromtheheat,andwhiskinthebutterandparsley.


CARBOHYDRATE7G;TOTALFAT4G;SATURATEDFAT2.5G;CHOLESTEROL10MG;SODIUM5MG;39%CALORIES

FROMFAT

P

LemonTahiniSauce

MAKESABOUT2CUPS

1cuptahini

½cupwaterorplainyogurt


¼cuplemonjuice

½cupfinelymincedparsley

½teaspooncumin

½teaspoonhotsauce


Aclassicsaucedrizzledoverfalafel,tryitwithourbaked,notfried

falafel. This tart sauce made with sesame seed paste and fresh

lemonjuiceisperfectlysuitedforgrilledorsteamedvegetablesor

grilledpoultryorseafood.

lace the tahini, water, garlic, lemon juice, parsley, cumin, hotsauce,andsaltandpepperinthebowlofafoodprocessororina

blender.Pulsefor1minute,untilthesauceissmoothandwellblended.Addabitmoreliquidifthesaucethickens.



FROMFAT

CreamyPeanutSauce

MAKES3CUPS

½cupcanolaoil

¼cuptoastedsesameoil

1cupfinelychoppedyellowonions

⅛cupfinelymincedgarlic(12cloves)

12-inchpieceofginger,roughlychopped

¼cupredwinevinegar

1cupwater

3tablespoonssugar

¼cupketchup

½cupcreamypeanutbutter

½cupfreshcilantroleaves

¼cuptamari

2½tablespoonslimejuice

1teaspoonhotpeppersauce,ortotaste

EVENthoughit’sThai-inspired,thepeanutbuttertriggerscomforting

childhood memories sans jelly. The balance of tart vinegar and

lime,pungentginger,andthemildsweetnessofrawsugararepure

joy.Useitasadippingsauceforgrilledchicken,seafood,beef,or

pork.Brusha littleonasaglazewhile roastingmeat,poultry,or

fish.Tryitongrilledskewers,char-grilledeggplant,Udonnoodles,

and raw vegetable salads, as well. Experiment by making this

H

recipewith freshlygroundpeanutbutter—the flavor is intense. It

keepswellinyourrefrigeratorforuptotwoweeks.

eatthecanolaandsesameoilsinalargesautépanovermediumheat; add the onions, garlic, and ginger, and simmer uncovered

for 5 minutes, stirring often. Add the vinegar, water, sugar, ketchup,peanutbutter,cilantro,tamari,limejuice,andhotpeppersauce;simmeruncovered for 5minutes. Cool the saucemixture. In a blender or thebowl of a food processor fittedwith ametal blade, puree themixtureuntilsmooth.



CALORIESFROMFAT

H

CurryCoconutPeanutSauce

MAKES4½CUPS

1teaspooncanolaoil



1serranopepper,seededandminced


4teaspoonscurrypowder

4teaspoonscumin

1(13.5-ounce)cancoconutmilk

5tablespoonscreamypeanutbutter


5teaspoonstamari

4teaspoonshoney

⅛cuplimejuice

⅛cupketchup

¾cupwater

THISsauceshouldcomewithawarning:Onespoonfulwillhaveyou

hooked. Fortunately, it complements almost anything from

vegtablestopoultryandtofu.

eat the canola oil in a saucepan over medium heat. Sauté theonion, garlic, serrano pepper, and ginger until the onion is

translucent.Addthecurrypowderandcumin;sautéoverlowheatfor1

minute. Add the coconutmilk, peanut butter, cilantro, tamari, honey,limejuice,ketchup,andwater.Bringthesaucetoaboil,whiskingoften.Reducetheheat;simmerfor10minutes.



FROMFAT

CreoleRemouladeSauce

MAKES1¾CUPS

1cupmayonnaise

½smallredonion,roughlychopped

2scallions,roughlychopped

3sprigsfreshparsley

3sprigsfreshtarragon,or2teaspoonsdriedtarragon

⅛cupcapers,welldrained

¼cupdrainedandroughlychoppeddillpickles,orusebottled

dillrelish


1teaspoonsalt

½teaspoonhotsauce

1teaspoonDijonmustard

AFrenchCaribbean-inspiredtartarsaucethatenhancesanyseafood

dish.(Italsomakesagreatsandwichtopping.)Creamymayonnaise

studded with fragrant minced tarragon, tart capers, and sweet

picklesmakes this sauceparticularlywell suited toCajun Seafood

Cakes. This Creole sauce also pairs well with chilled shrimp,

crayfish, lobster, and grilled calamari. Try it as a dressing for a

seafoodsalad,too.

lace the mayonnaise, onion, scallions, parsley, tarragon, capers, dillpickles,lemonjuice,salt,hotsauce,andmustardinthebowlofafood

Pprocessor fitted with a metal blade. Pulse until the mixture is well

combinedbutretainssomechunkiness.

PER ¼-CUP SERVING: CALORIES 110; CALORIES FROM FAT 90; CALORIES FROM SATURATED FAT 20;

PROTEIN0G;CARBOHYDRATE4G;TOTALFAT20G;SATURATEDFAT2G;CHOLESTEROL0MG;SODIUM550MG;

82%CALORIESFROMFAT

RecipeBonusForalowerfatcontent,reducethemayonnaiseto½cupandadd½cuplow-fatplainyogurt.Foraspicierversion,add⅛cupdrainedhorseradish.

I

SoyDippingSauce

MAKES¾CUP

½cuptamari

1scallion,slicedthinlyanddiagonally

Pinchofcrushedredchiliflakes

5teaspoonsricewinevinegar


1tablespoonmincedfreshcilantro

THISsimpleclippingsauceyieldswonderfulflavor.Itcanbedrizzled

overpastaoryourfavoriteentreestoimpartAsiantaste.

n a bowl, combine the tamari, scallion, red chili flakes, rice winevinegar,ginger,andcilantro.



FROMFAT

TheImmersionBlenderTHEbestwaytomakedressingsand

marinadesathomeiswithahandheldimmersionblender.Thisinvaluabletoolhasahandleattachedtoastemhousingasmallpropeller-likebladethatyouplacedirectlyinabowlofliquidingredientstopureeorblendthem.Youmayevenmakethickerrecipeslikehummuswithan

immersionblender.Theyareinexpensive,andtheyenableyoutocombinealltheingredientsinonebowlorjarandmixeasily,formingasmoothemulsion.

I

ThaiDippingSauce

MAKES½CUP

1tablespoonfishsauce

Juiceof1lime

2teaspoonsricevinegar

1teaspoonsugar

½teaspoonredchilipastewithgarlic


1tablespoongratedcarrot

¼cupwater

THIS sauce, also called nuac cham, is made with Vietnamese fish

sauce, a pungently flavored condiment available in many Whole

FoodsMarketandAsiangrocerystores.Thesauceislightandlooks

unassuming, but it exudes tremendous flavor. It canbeused as a

dip for Garden of Eva Summer Rolls or as a marinade for

vegetables,seafood,orpoultry.

nabowl,combinethefishsauce,limejuice,ricevinegar,sugar,chilipaste,garlic,carrot,andwater.Mixwell.



FROMFAT

TipfromtheTeam:Alittleoilonyourhandswillkeepyourskinfromabsorbingtheheatfromchilipeppers.Washyourhandswithsoapandwaterafterwardtoremovethe

oilandcapsaicin.Ifyoustillmanagetogetitinyoureyes,rubhaironyoureyesandthefireimmediatelydisappears.

P

SpinachArtichokeDip

MAKES4CUPS

2cupsgratedParmesancheese

2cupsgratedMontereyJackcheese

1cupmayonnaise

1cupsourcream

1(14-or15-ounce)canartichokehearts,drainedanddiced

1(10-ouncebox)frozenspinach,thawedandsqueezeddry



THIS classic steak house dip may be made nondairy by using soy

cheeseandsoy-basedmayonnaise.Thespinachretainsitscrispness

and adds contrasting texture to the creamy garlicky dip. Soft

chunksofartichokehelpsmooththetangoftheParmesancheese.

Thismixturemaybemadeuptotwodaysbeforebaking,fustpop

intheovenwhenyourguestsarrive.Servehotwithchipsorfresh

rawvegetablesorasagreattoppingforbakedpotatoes.

reheat the oven to 400°F. Combine the cheeses,mayonnaise, andsour cream ina largebowluntilwellblended.Add theartichoke

hearts,spinach,garlic,andpepper.Mixwell.Placethemixtureina1-tol½-quartcasseroledish.Bakethedipuncoveredfor15minutes,oruntilthemixtureisbubbling.



FROMFAT

ToastedPepitaDip

MAKES2CUPS

1cuppepitas(pumpkinseeds),toasted(seeNote)

3scallions

⅓cupchoppedfreshcilantro

1jalapeño,seededandroughlychopped

½cupsourcream

1teaspooncumin

½cuplimejuice



1teaspoonsalt


4plumtomatoes,seededandfinelydiced

PEPITASareediblepumpkinseeds.Theseteardrop-shapedhulledseeds

are a beautiful green color and have less fat than most nuts.

Toasting brings out the aromatic, nutty flavor. The fragrant pale

greencolorofthenutoilcontainedinthepumpkinseedscombined

with jalapeño and cilantro give this dip a chic elegance with

universalappeal.Trytoastingcorntortillawedges intheovenfor

threeminutesuntilcrisp,thenusethemtoscoopthisdip.

Serve with warm flour tortillas, tortilla chips, or raw veggies.

Thisdipisalsotastyspreadonagrilledskirtsteakorchickenwrap.

Place the toasted pepitas in the bowl of a food processor fitted with a

metal blade. Add the scallions, cilantro, jalapeño, sour cream,cumin, lime juice, garlic, cayenne, salt, and pepper, and puree.Transfertoaservingbowl;stirinthetomatoes.

NOTE:Totoast,placethepepitasinadrysautépanovermediumheat.Cook, stirring or tossing often, for 3 minutes, until you just begin tosmellthepepitasandtheircolorislightgoldenbrown.



CALORIESFROMFAT

RecipeBonusShelledpumpkinseedsmakeagreatsnack;justtoastandsaltthemorsprinklethemwithabitofCajunspiceortamari.

P

WarmHerbedGoatCheeseDip

MAKES¾CUP


4ouncesplainmildfreshgoatcheese

1sprigfreshrosemary(about2incheslong)


THISisasoulfulappetizer.Useamildgoatcheeseandahigh-quality

extra-virgin olive oil. If you enjoy a bit of heat, lightly dustwith

freshlymilledblackpepperorevenbetter,asprinklingofminced,

jarred green peppercorns in brine. Serve with thinly sliced

baguettes, crostini, focaccia bread, water crackers, or baked pita

chips.

reheattheovento350°F.Spreadthegarliconthebottomofa5x9-inchaugratindish,aramekin,oraverysmallcasserole,atleast

1½inchesdeep.Crumblethegoatcheeseontopofthegarlic.Placetherosemary sprig between the cheese and the side of the dish, followingthecurveofthedish.Tampthecheesedownwiththebackofaspoonsothatthesurfaceiseven.Addtheoliveoiluntilitreachesabout⅛inchfromthetopofthedish.Bakefor10minutes,untilbubbling.



CALORIESFROMFAT

P

HabaneroAleCheeseDip

MAKES4CUPS

½poundextra-sharpcheddarcheese,grated

⅛poundhabanero-jackcheese,grated

½poundcreamcheese

1teaspoonsalt

1cuppaleale

⅓cupfinelychoppedfreshchives


HABANERO chilies are some of the world’s hottest peppers; they

originate in the Caribbean and the Yucatan peninsula. This small

roundedchili,whichrangesfromyellowgreentored,packsquitea

punch. Youmay substitute Scotch Bonnet chilies, from the same

family.Serve this spicy,heat-seekingdip inaround loafofbread

withthecenterremovedandbottomintacttoformanediblebread

bowl. Sprinkle the topwith a little paprika, and accompanywith

cornortortillachipsfordipping.Thecoolingcreamcheesesoothes

the spiciness—but have plenty of cold beverages available for

aftereffects.Infact,youcanstartwiththeremainderofthealeyou

willbeleftwithfromthisrecipe.

reheattheovento375°F.Mixthecheesestogetherwiththesaltina largebowl.Place thecheesemixture inanovenproofcasserole;

spreadout the ingredientsevenlywith thebackofa largespoon.Pour

thealeoverthemixture,andbakeuncovered,untilthecheesestartstomelt,about15minutes.Removethecasserolefromtheoven,andcarefullyblendthemixturewithaspoonuntilit’screamyandwellcombined.Bakeuncoveredfor15minutes.Removefromtheoven,andmixagain.Blendinthechivesandcilantro.



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P

SuperBowlconQuesoDip

MAKES4CUPS

1cupplus3tablespoonspaleale

1clovegarlic,finelyminced(½teaspoon)

½poundsharpagedcheddarcheese,cubed

1poundmildcheddarcheese,cubed

¾cuppreparedtomatosalsa

1tablespoonseeded,mincedjalapeñopepper

2½tablespoonscornstarch

1teaspoonsalt,ortotaste

½teaspoonfreshlygroundpepper,ortotaste


BEER, cheese, and chili peppers. Although it sounds like a three-

coursebachelordinner,theseingredientscombinedmakeasavory,

rich dip appropriate for any gathering. Youmay use a drywhite

wineortomatojuiceinsteadofthealeifyouprefer.

ourthe1cupaleintoastainless-steelsaucepot,addthegarlic,andbringtoasimmerovermediumheat.Addthecheddarcheeses,and

stiruntilmelted.Stirinthesalsaandjalapeño,mixingwell.In a small bowl, combine the cornstarch with the remaining 3

tablespoonsale,andmixthoroughly.Stirthecornstarchslurryintothecheese mixture, and simmer, stirring constantly, until smooth. Seasonwiththesaltandpepper.To serve, transfer to a fondue pot over a low flame. Top with the

choppedcilantro.Servewithtortillachips,warmflourtortillas,pretzels,orrawveggies.



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RecipeBonusForextraproteinand to stretch thedip, stir in1cupofcookedanddrainedpinto,kidney,orblackbeans.

BlackBeanHummus

MAKES3CUPS

1cupchickpeas,cookedanddrained

⅛cuptahini

2teaspoonsfinelymincedgarlic(4cloves)


½cupwater

1teaspooncumin

2teaspoonssalt

1tablespoonfinelymincedparsley


½teaspoonhotsauce,ortotaste

1cupcookedanddrainedblackturtlebeans

A twist on classic hummus, this dip proudly shows off the glossy

blackbeautiescalledturtlebeans.Trytoleavethemfairlychunky

whenincorporatingthemintothedip.Thecombinationofthetwo

legumes—turtle beans and chickpeas (or garbanzos)—produces a

nuttyflavorandbewitchingpresentation.Chickpeasareastapleof

manyculturesandusuallyendupinsoups,stews,andsalads.Here

theyprovideacreamybackgroundforthisunusualdip.Thismakes

anicesandwichspreadforachickenorveggiewrap.

lace the chickpeas, tahini, garlic, lemon juice, water, cumin, salt,parsley, oliveoil, andhot sauce in thebowlof a foodprocessor fitted

Pwith a metal blade. Pulse until the mixture is well blended but still

slightlycoarse.Addtheturtlebeans,andpulseuntilthebeansarecombinedbutstillcoarse.



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Variation:Try addinga littleminced cilantro and fresh sweet corn foranother variation.Or give homemade pizza an unusual twist by usingcreamy hummus instead of marinara sauce. The hummus flavorconcentrateswhenbakedandformsaboldflavoredbaseforvegetables.You don’t even need cheese, because of the richness provided by thetahini.

RedPepperHummus

MAKES3CUPS

1cupcookedchickpeas

⅛cuptahini



1cupjarredroastedredpeppers,welldrained

4sprigsfreshbasil

1½teaspoonsdriedItalianherbs

1tablespoontomatopaste

1teaspoonpaprika

¼cupplus2tablespoonsbalsamicvinegar

1teaspoonsalt

¼teaspoonhotsauce


MIDDLEEastmeetsTuscanyinthiscross-culturalappetizermadewith

sweet roast peppers and tart balsamic vinegar. Although

unorthodox, the combination of these two ethnic flavor

backgrounds blends very well. The intense smoky flavor of roast

peppersistamedbytheagedbalsamicvinegar.

This sublime dip makes an incredible sandwich spread with

grilled vegetables, and is also a colorful and suitable

accompanimentforfalafel.

Place the chickpeas, tahini, lemon juice, garlic, roasted peppers, basil,

Italian herbs, tomato paste, paprika, vinegar, salt, hot sauce, andoliveoil in thebowlofa foodprocessorbowl fittedwithametalblade,andpureeuntil smooth.Thisdipcanbestored forup to4

daysintherefrigerator.

PER¼CUPSERVING:CALORIES80;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT5;PROTEIN2G;


FROMFAT

Tip from theTeam: To remove the smell of garlic from your fingers, rub yourfingersonastainless-steelspoonunderrunningwater.

P

RaspberryVinaigrette

MAKES3½CUPS

1pintraspberriesorstrawberries(2cups)

2mediumshallots,chopped

¼cupDijonmustard

¾cupextra-virginoliveoil

⅓cupraspberryvinegar


THISvibrantpinkdressingisnotonlythebaseforourWildRicewith

PecansandCranberriesbut isalsowelcomeoveranygreensalad.

Try tossing itwith rawseasonalvegetables,aswell.Youmayuse

freshorfrozenraspberriesorstrawberriesinthisrecipe.Besureto

defrostfrozenberriesbeforeusing.Thisvinaigrettewillkeepforup

to aweek in the refrigerator. This dressing iswonderful drizzled

overgrilledsalmon,tuna,orchickenbreasts.

lace the raspberries, shallots, andmustard in the bowl of a foodprocessororinablender.Pureefor45seconds,untilsmooth.With

theprocessororblenderrunning,slowlyaddtheoliveoiluntilasmoothemulsionisformed,about30seconds,andthencontinuetopureeforanadditional30seconds.Addthevinegar,andcombinewell.Seasonwithsalt and pepper. If the dressing looks too thick, youmay add a smallamountofwaterorcranberryjuicetothinittothedesiredconsistency.



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WhatKindofOil?

MOST dressings call for aromatic extra-virgin olive oil,whichhas a

fruity flavor and a rich ripe olive bouquet. It has the most

pronouncedoliveflavorbecauseitisfromthefirstpressingofthe

olive. When we are looking for the other dressing or marinade

flavors to come through, we use a neutral canola oil instead.

Grapeseedoilmayalsobesubstitutedinanyrecipe.Remember,if

you’reusing thedressing foragreensalad, toss it in immediately

beforeserving,asgreensaredelicateandwillwiltifthedressingis

addedtooprematurely.

H

KiwiandSatsumaMandarinOrangeDressing

MAKES1½CUPS

1tablespoonoliveoil



2kiwis,halved,fleshscoopedfromtheirskin


2satsumaorclementineoranges,halved


Salttotaste

KIWIfruitandsatsumaorangesareattheirpeakseasoninDecember.

Theyareloadedwithnaturalsugarbalancedwiththerightamount

ofacidtomakeatartdressingthatmaybeusedonmaturelettuces

—like hearts of romaine, red oak leaf, or butter lettuce—strong

enoughtoholduptothecreamydressing.

eat the olive oil in a small sauté pan over moderate heat, andsautétheonionandgarlicfor3minutes,untiltenderandlightly

browned.Placetheminthebowlofafoodprocessororinablender.Add the kiwi pulp, and puree for 1minute, until smooth.With the

processor running, gradually add the extra-virgin olive oil to form asmooth and creamy emulsion. Add the juice from the satsuma orclementine oranges and the balsamic vinegar, and combinewell for afewsecondsmore.Seasonwiththesalt.


CARBOHYDRATE3G;TOTALFAT5G;SATURATEDFAT0.5G;CHOLESTEROL0MG;SODIUM0MG;83%CALORIES

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C

TropicalHerbDressing

MAKES1CUP

¼cupDijonmustard


½cuppineapplejuice

⅛cupcidervinegar

6leavesfreshbasil,chopped


THIS versatile dressing may be drizzled over salads, tossed with

pasta, or stirred into cooked or raw vegetables. It’s also a great

marinade forpoultry,beef,pork,or lambbecause theenzymes in

the pineapple juice act to tenderize the meat. Try adding a few

spoonfulstocookedwarmredblisspotatoes.

ombinethemustardandoliveoil inthebowlofafoodprocessorandprocessonhighfor1minute,untilsmooth.Addthepineapple

juice, vinegar, basil, and salt and pepper, and process for anotherminute,untilsmoothandcreamy.



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Tip from theTeam: Lots of people make vinaigrettes at home-just extra-virginoliveoilandvinegarforsaladdressing.Sometimesit’shardtogettherightbalance.Ifthedressinghastoomuchvinegar,oriftheflavorisjusttooharsh,wesometimessoftenitwithalittlebitofrealmaplesyrup.Itaddsbodyandsweetnessandalsoservesasanemulsifier.

TikkaSaladDressing

MAKES1CUPS

⅛cuplemonzest

½cuplemonjuice

2teaspoonsturmeric

2teaspoonscumin

2teaspoonscoriander

3clovesgarlic,finelyminced(1½teaspoons)

2teaspoonssugar

3tablespoonsgratedorfinelymincedfreshginger(3-inch

piece)


2teaspoonssalt

⅛cupchoppedyellowonion

2cupsextra-virginoliveoil

THIS East Indian recipe is both a dressing and a marinade. The

smoothvelvetconsistencycleverlyconcealsabold,pepperyflavor.

Youmayaddateaspoonofgarammasalaforasharperflavor.Try

thisrecipetomarinatechicken,pork,lamb,orfirmchunksoffresh

fish(tunaorsalmon)andthreadonskewers.Youmaysimplypour

TikkaSaladDressingovermixedgreens,cookedwarmvegetables,

or sliced cucumbers. Tikkawill keep for up to twoweeks in the

refrigerator.

Place the lemon zest, lemon juice, turmeric, cumin, coriander, garlic,

sugar,ginger,redchiliflakes,salt,andonioninthebowlofafoodprocessor fitted with a metal blade. Process until well blended.With the processor running, slowly add the olive oil in short

drizzles until the dressing is well blended and has thickened slightly.Refrigerate.



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P

MisoSaladDressing

MAKES3CUPS

½cuproughlychoppedyellowonions

½poundextra-firmtofu,drained

¼cupwhitemiso

½cupcidervinegar


¼cupchoppedparsley

1cupwater

OUR Miso Salad Dressing introduced thousands to this rich and

versatilesoyfoodwithmanyuses.Whitemisoisthemostmildand

sweettastingandhereitblendswithtofutoformthecreamysilken

textureofthisdressing.Thetastebecomessomewhataddictive,and

youwill end up pouring it on steamed vegetables, potatoes, and

pasta,aswell.It’salsogreatforanAsiancoleslawdressingorasa

savorysauceforgrilledsalmon.Thisdressingkeepsforuptofive

days,refrigerated.

lacetheonions,tofu,miso,vinegar,oliveoil,parsley,andwaterinthebowlofafoodprocessorfittedwithametalblade.Processuntil

smoothandcreamy.Refrigerate.



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P

ItalianHerbVinaigrette

MAKES1½CUPS

1cupextra-virginoliveoil

½cupredwinevinegarorbalsamicvinegar





2sprigsparsley

½teaspoonsalt

THISall-purposevinaigrettecomplementsanysaladbutalsoaddsan

aromatic herb flavor to chicken breasts, seafood, tofu slabs, or

pasta.Try iton½-inch-thickseasonalvegetable“steaks”cut from

eggplant, zucchini, or yellow squash. Use a high-quality, fruity

extra-virginoliveoil for this recipe.Youmayadda fewsprigsof

any of your favorite fresh herbs—we like basil, sage, thyme, or

oregano.

lace theoliveoil, vinegar, rosemary leaves, Italianherbs, pepper,red chili flakes, parsley, and salt in the bowl of a foodprocessor

fittedwithametalblade,andprocessforabout30seconds,oruntilwellblended.Ormixtheingredientsinalargebowlwithahandheldmixerorbyhandwithawirewhisk.



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Variation:Foranicetomatotwistthatuseslessoil,reduceoliveoilto½cupandvinegar to¼cup.Add1cup tomato juice,andcontinuewiththerecipe.

Tip from theTeam: To easily add fresh herbs to your recipe (without a knife,cuttingboard,andcleanup!),snipfreshherbswithkitchenshearsdirectlyintothedishyouarepreparing.Forbasilorlargerleaves,placeseveralleavesinastack,rollthemup,andthensnip.

P

CreamyFetaandRoastedGarlicDressing

MAKES2½CUPS

1to2wholeheadsroastedgarlic(seeIntroduction)


½cupsourcream

½cupricottacheese

½cupcottagecheese

½cupcreamcheese

1teaspoonhotsauce


Salttotaste

THISthickandcreamyall-purposedressingcanalsobeusedasadip.

Thesweetflavorofroastedgarlicistheperfectmellowingnotefor

thefetacheesebase.Trymixingin½cuppittedandfinelyminced

Kalamataolives,formoreofanauthenticMediterraneantaste.This

dressingbenefits fromabitofaging,as thepungent fetamellows

alongsidethecreamyricotta.Thelemoninthisdressingmakesita

perfectcomplementtofalafelstuffedintopitabread.

lace the roasted garlic, feta cheese, sour cream, ricotta cheese,cottage cheese, cream cheese, hot sauce, lemon juice, and salt in

thebowlof a foodprocessor fittedwithametalblade.Pulseuntil thedressingissmoothbutstillalittlecoarse.Refrigerateanduseasadiporsauceforvegetables.



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C

FetaDillDressing

MAKES1½CUPS

1cupyogurt

3tablespoonsfinelycrumbledfetacheese


1tablespoonmincedfreshdill

1teaspoonslemonpepper

RICH and tangy feta cheese was traditionally made with goats or

sheep’smilkthroughoutGreece,thebirthplaceofthisversatileand

piquantcheese.Today,becauseofcommercialproduction,muchof

it ismadewith cow’smilk. It continues tobe a great addition to

salads.Our dressingmarries fresh fragrant dill and feta, a classic

combination.Thissimpledressinghasapureflavorandcouldn’tbe

easiertoprepare.

Useasadressingforsalads,adipforrawveggies,orasaucefor

steamed vegetables. This is also a savory sauce for cold poached

salmon.

ombinetheyogurt,fetacheese,lemonjuice,dill,andlemonpepperinalargebowl.Refrigerate.



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P

ButtermilkRanchDressing

MAKES3½CUPS

1½cupsbuttermilk

2cupsplainyogurt

½cuproastedgarlic(seeIntroduction)


2teaspoonssalt

2teaspoonsceleryseed

1teaspoonsugar

2tablespoonsfinelymincedparsley

SIMPLE and full-flavored, this dressing balances sweet caramelized

garlicwiththepleasingtartflavorofbuttermilk.Trythisdressing

oversaladgreensormixedintoabowlofslicedcucumberandred

onion.Thisisagreatalternativetotraditionaloil-baseddressings.

You may also marinate vegetable skewers in this ranch dressing

andgrillthem.Mostpeoplearesurprisedtolearnthatcreamy,rich

buttermilkhasonlya2percentfatcontent.

uréethebuttermilk,yogurt,garlic,lemonpepper,salt,celeryseed,sugar,andparsleyinablenderorinthebowlofafoodprocessor

fittedwithametalblade.Forbestflavor,refrigerateforatleast1hourbeforeserving.Youmayalsouseahandheldimmersionblendertomixthedressing.



FROMFAT

TipfromtheTeam: Ifyoudon’thavebuttermilkonhand,youcansubstitutebyadding1teaspoonlemonjuiceor1teaspoonvinegarto1cupmilk.

P

DecoPinkBeetDressing

MAKES3CUPS

2cupsshreddedpeeledrawbeets

1cuproughlychoppedyellowonions

½cuphoney


⅛cupcidervinegar

1cupmayonnaise

THE first timeyouglimpsethisdressing, thetitlewillmakeperfect

sense.Thisvividcrimson-coloredbeetdressinglightsupanysalad

withasweetandtartflavor.DrizzleDecodressingoverfieldgreens

and add the crunch of rye or pumpernickel croutons. Although

beetshavethehighestsugarcontentofanyvegetable,theyarelow

incalories.

lacethebeets,onions,honey,garlic,cidervinegar,andmayonnaisein the bowl of a food processor fittedwith ametal blade. Puree

untilthemixtureissmooth.



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B

EnlightenedCaesarDressing

MAKES3CUPS

1cupbuttermilk


1tablespoonfinelymincedgarlic(6cloves)

1cupmayonnaise

¼cupplainyogurt

1teaspoonfreshlygroundwhitepepper

THIS isagreatsaladdressing—thekindthatsticks toevery inchof

greens. After chilling in the refrigerator for a few hours, the

mixturewillbethickenoughtouseasadramaticcoldcontrasting

sauceforhotvegetablesorasatoppingforbakedpotatoes.

lendthebuttermilk,Parmesancheese,garlic,mayonnaise,yogurt,andwhitepepper together in a largebowl.Refrigerateuntilwell

chilled.



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RoastedSesame-HoneyDressing

MAKES2½CUPS

⅛cuptamari

¼cupwater


⅛cupgratedfreshginger(2-inchpiece)

1cupcannedpineapplejuice

⅛cupteriyakisauce


¼cupwhitesesameseeds

¼cupcidervinegar

3tablespoonshoney

½teaspoonSzechwansauce

THIS isoneofour favoriteall-purposemarinadesanddressings. It’s

extremely versatile in the kitchen. When tossed in a salad,

especially with shredded cabbage or any seasonal vegetable, it

creates vibrant flavor harmony. As a marinade for poultry, beef,

tofu, eggplant slices, and tempeh, it provides a simple way to

preparegrilledorbroiledmaindishes. Italsogiveschickenwings

newmeaningusedaseitheramarinadeoradip.Youmayuseany

bottledteriyakiorSzechwansauceforthisrecipe.

lace the tamari, water, garlic, ginger, pineapple juice, teriyaki sauce,sesameoil,sesameseeds,cidervinegar,honey,andSzechwansauceina

Plarge bowl, and mix well. You may also use a handheld immersion

blenderforasmoother,creamierversion.

PER⅛-CUPSERVING:CALORIES35;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN

1G;CARBOHYDRATE5G;TOTALFAT1.5G; SATURATEDFAT0G;CHOLESTEROL0MG; SODIUM180MG;28%

CALORIESFROMFAT

TipfromtheTeam:Alittleoilinyourmeasuringspoonorcupwillkeephoneyormolassesfromsticking,someasureyouroilfirst.


MAKES4CUPS

⅛cupoliveoil

1teaspoondarkchilipowder

1teaspooncumin


2teaspoonspaprika



½smallyellowonion,chopped

¼cupseeded,finelychoppedAnaheimpeppers


⅛cuplimejuice

1½cupstomatojuice

3tablespoonstomatopaste

½cupwater

Afavoriteflexiblemarinadethatservesasadressing,aswell.Chili

peppers, cumin, and cilantro blend together with the pleasant

acidity of tomatoes. Use it to marinate beef, poultry, pork, and

lamb, or for a vegetarian entrée it works terrifically with sliced

tofu,tempeh,seitan,andanyseasonalvegetable.Youwillbeginto

noticeaspicyflavorwhenyouleaveingredientssoakingforatleast

onehour,butit’sbesttomarinateovernightforittoreallykickin.

P

Trygrilling someof the items suggestedaboveand servingwarm

overaCaesarsalad.

lace the olive oil in a sauce pot. Add the chili powder, cumin,oregano,paprika,andredchiliflakes.Sautéfor5minutes,stirring

frequently; then immediately remove themarinade from theheat, andallowittocool.Placethegarlic,onion,Anaheimpeppers,cilantro,limejuice, tomato juice, tomato paste, and water in the bowl of a foodprocessorfittedwithametalblade,andaddtheflavoredoliveoil.Blenduntilsmooth.

PER⅛-CUP SERVING: CALORIES 0; CALORIES FROM FAT 0; CALORIES FROM SATURATED FAT 0; PROTEIN 0 G;


FROMFAT

AWordAboutUsingMarinadesMANYofourmarinadescan

beusedtoflavormeat,poultry,seafood,andothersourcesofproteinbeforecooking.Generallyspeaking,thelongerfoodmarinates,themoreflavorwillpermeatetheingredient,producingmoretaste.Theonlyexceptioniswhenmarinatingdelicateseafood,whichactually“cooks”withtheadditionofanyacid,suchasvinegarorcitrusjuice.Seafoodshouldbemarinatedforonly20to30minutestoflavorbeforeitiscookedbyanyofyourfavoritemethods.Marinatingingredientshasasidebenefitoftenderizingthem.

Red meat, poultry, and tofu, as well as tempeh or vegetable

steakscutfromheartyvegetableslikeeggplant,squash,andonions,

benefit from marination before cooking. If you are marinating

ingredients,letthemsitinthemarinadeinacovereddishorsealed

plasticbagintherefrigeratorforatleast2hourssotheflavorcan

begin to do its job. Most often, overnight marination in the

refrigerator is best for optimum flavor.Make sure to discard any

marinade that has been in contact with raw meat, poultry, or

seafood, as it may contain bacteria. You may also boil extra

marinadeifyouwishtoserveitwiththecookeddish.

Thefollowingdressingsalladdwonderfulflavortoyourfavorite

foods. Aftermarinating, youmay grill, bake, steam, or sauté the

marinateditems,producingboldtasteresults.


FetaDillDressing



TikkaSaladDressing



JamaicanJerkSauce

C


MAKES3½CUPS

4cupsroughlychoppedfreshcilantro

4cupsspinach,washedandstemmed


½cuppecanpieces,toasted

¼cupplus2tablespoonslimejuice


¼cupplus2tablespoonscannedchoppedtomatillos

¼jalapeñopepper,seededandminced

¼cupsourcream

1½teaspoonssalt


VIVIDgreencilantroleavesaregrownfromthecorianderplant.They

are very pungent, and they’re used inMexican, Asian, and Latin

cooking.Combinedwithspicyjalapeñopeppers,theymakeavery

flavorful pesto,which goeswellwith anyMexican orAsian dish.

This pestomay also beused as a sandwich spreador topping for

pizzaorquesadillas.

ombine the cilantro, spinach, garlic, pecans, lime juice, olive oil,tomatillos,andjalapeñopepperinthebowlofafoodprocessoror

inablender,andpureefor1to2minutes,untilwellcombined.Addthesourcream,salt,andpepperandblendfor30secondsmore,

untilsmooth.Thispestomaybemadeupto2dayspriortoserving.



FROMFAT

P


MAKES6CUPS

1poundfreshcranberries,finelychopped

2tartgreenapples,peeled,cored,andfinelychopped

1cupsugar

½cupapricotpreserves

1(10-ounce)packagefrozenraspberries,thawedanddrained

well

1teaspoonlemonjuice

½teaspoonchoppedfreshmint

FLAVORS of tart cranberries and apples mixed with sweet apricot

preserves make this chutney a great all-purpose condiment for

pork,lamb,poultry,orbeef.Raspberriesgiveitabrightrubycolor

thataddsinteresttoanydinnertable.

lace the cranberries, apples, sugar, apricot preserves, raspberries,and lemon juice inamediummixingbowl.Blendwell, andchill.

Foldinthemint,andserve.



FROMFAT

I

OnionChutney

MAKES1CUP

2teaspoonsoliveoil


½greenpepper,minced

⅛cupplus2tablespoonsketchup

½teaspoonhotpeppersauce


1teaspoonpaprika


THISisauniversalcondimentwithsweet,sour,andspicydepth.It’s

at home on any dish and can be used as a sandwich topping, as

well.

namediumskillet,heattheoliveoilandsautétheonionandgreenpepper until the onion is translucent. Add the ketchup, hot pepper

sauce,vinegar,paprika,andcayennepepper;cookfor30secondsmore.Combinealltheingredientswell;chill.



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B

Tomatillo-ChipotleSalsa

MAKES4CUPS

1poundtomatillos,chopped

2poblanochilies,seededandchopped

1smallyellowonion,chopped


2chipotlechiliesinadobo,chopped


1teaspoonsalt

USE this salsa for serving with tamales, for dipping chips, or for

servingwithgrilledpoultry,pork,ortofu.It’salsoagreataddition

toquesadillas.

lendthetomatillos,poblanochilies,onion,garlic,chipotlechilies,cilantro,andsalttogetherinalargemixingbowl.

PER¼-CUP SERVING: CALORIES 25; CALORIES FROMFAT5; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;


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I

PicodeGallo

MAKES2CUPS

2largetomatoes,diced


1scallion,verythinlysliced

1serranopepper,seededandminced

⅛cuplimejuice


Saltandfreshlygroundpepper

PICO deGallomeans “roostersbeak.” It’s reallya salsa that canbe

madewithanyingredient.Theoddnamecamefromthefact that

salsawasonceeatenwiththethumbandfinger,whichresembleda

rooster’sbeak.It’sdeliciouswithanygrilledmeat,poultry,seafood,

ortofu.

n a medium bowl, combine the tomatoes, onion, scallion, serranopepper,limejuice,cilantro,andsaltandpepper.Youmaymakethis

salsaadaypriortousing.Freshpicoisbestwhenusedwithin2days.

PER½-CUP SERVING: CALORIES 30; CALORIES FROMFAT0; CALORIES FROMSATURATEDFAT0; PROTEIN 1G;


FROMFAT

I

CucumberRaita

MAKES2½CUPS

2cupsplainyogurt


½smallcucumber,peeled,seeded,andminced

½mediumtomato,seededandminced

½serranopepper,seededandminced

⅛cupmincedfreshmint

1tablespoonmincedfreshcilantro



¼teaspooncumin

½teaspoonturmeric


⅛teaspoonsalt

1teaspoonlemonjuice

INaway,raitawasoneofthefirstdesignerfoods.Coolingyogurt,

cucumber, andmint quell heat from even themost fiery chili. In

somecountriesitisevenusedasachaserfollowingshotsofvodka.

nalargemixingbowl,combinetheyogurt,onion,cucumber,tomato,serrano pepper, mint, cilantro, garlic, cayenne pepper, cumin,

turmeric,groundpepper,salt,andlemonjuiceandblendwell.Preparetheraitaatleast30minutesaheadoftimetoallowitsflavorstomeld.



CALORIESFROMFAT

APRICOTASCENSION APPLEBERRYFREEZE CHOCOLATEPEANUTBUTTERTWIST MANGOPASSIONMONTAGE CAPPUCCINOSNAPJUST SQUEEZED VEGETABLE COCKTAIL LICUADO ULTRAREFRESHING TRIPLE CITRUS LIMEADE SOOTHING FRESH GINGERTEA PASSIONPOTION SANGRIA BLOODYMARYCOCKTAILMIX

and smoothies encompass awide collectionofdrinks.Many categoriesfall into this group, ranging from nutritious smoothies and shakes tocalming teas, tonics, and fresh-squeezed juices.We’ve even included afewpartydrinksandpuncheswithwhichyoumayexperiment.The popularity of blended drinks, or smoothies, has dramatically

increasedoverthepastseveralyears.Smoothiesareviewedasaportablepowerfoodthathasitall.Smoothiescomeinanalmostinfinitevarietyof flavors and can act as a base towhich nutritional supplements areadded.Drinkablerecipesaresimpleandquicktoproduceathome.Theonly

special equipment our shakes and fruit drinks require is a blender orfood processor. There are a lot of ingredient options with smoothies.With few exceptions, fruit-based smoothies are best when made withfrozen fruit. It’s the frozen fruit that gives smoothies a creamy, thickconsistencyandsmoothfinish.Smoothiesmakeagreatoutletforthosereallyripebananasorsoftberrieshangingaroundyourkitchenabittoolong.Bananas formthebase formanyfruitdrinks,as theyaddnaturalsweetnessandhelpprovidethevelvetyconsistencyofmanyrecipes.Althoughsmoothiesaresimpletomake,therearesomerulesthatwill

allowyoutomakethebestdrinkspossible.Forexample,thebestwaytoprepare ripebananas forblending isbycutting them into1-inch slicesandfreezingthemonaplateuntilwellfrozen.Thenyoucanlifttheminindividualpiecesfromtheplateandstoretheminacoveredcontainer.Thisallowsyoutoaddthemafewatatimetowhateverrecipeyouaremakingwithouttheirstickingtogetherinabigclump.Berriesshouldbefrozen on a plate, aswell, then transferred to a container. If they arelarge, cut them inhalf before freezing. Somepeopleprefer to sweetenthemwithsugarbeforefreezing.Anysoftfruitsuchasmelons,peaches,plums,orapricotsmaybecutandfrozenforuptothreemonthstouseinsmoothies.Thisisagoodwaytopreserveseasonalfruitstoenjoyallyearround.

Another consideration is which liquids and frozen yogurts to add.Thereisavarietyoffruitnectarsandjuicesavailable,whichrangefromsweet organic apple juice to more exotic selections like litchi juice,tropical fruit mixes, and wild berry combinations. Many of the juicechoicescanbe interchangeable. Ifyouaremakinga tropical smoothie,experimentwithguavanectarinsteadofpapayaorpineapple.Staywiththe overall theme of the drink. You may also substitute nondairybeverages for milk such as soy, rice, oat, or almond milk. Instead ofusingfrozenyogurt,youmayuseanondairyriceorsoyfrozendessert;afruit-basedsorbetwouldalsobegreatasasubstitute.Fresh-squeezed juices are also enjoying a renewed appreciation andarearefreshingandnutritiouswaytostartaday.Youmusthaveajuicerto squeeze fresh vegetable and fruit juices at home. If you make thecommitmenttojuiceregularly,thenajuicerisaworthwhileinvestment.You’llalsofindarestorativeteaandsomepartybeverages—suchasaspicy tomato juice and horseradish-spiked cocktail mix and our UltraRefreshing Triple Citrus Limeade, also suitable for a memorablemargarita.

P

ApricotAscension

SERVES1

1cupapricotjuice

¼cuppapayajuice

½frozenbanana,cutinto1-inch-thickslices

Juiceof1lime

2sprigsfreshminttogarnish

LIME juice cuts this sweet blend of apricot and papaya juice. The

frozenbananaaddsacreamytexturedbase.Tryusingorangejuice

insteadofpapayajuiceforacitrustwist.

lace the apricot juice, papaya juice, banana, and lime juice in ablender,andpureefor30to45seconds,untilsmoothandcreamy.

Garnishwithfreshmintsprigs.

PER12-OUNCESERVING:CALORIES240;CALORIESFROMFAT0;CALORIESFROMSATURATEDFAT0;PROTEIN2G;

CARBOHYDRATE60G;TOTALFAT0G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUMISMG;0%CALORIES

FROMFAT

P

AppleBerryFreeze

SERVES1

4or5largechunksofunpeeledapple(about½apple)

4frozenstrawberries

2pitteddates

¾cupapplejuice

¼cupstrawberryjuice

2strawberries,thinlyslicedtogarnish

YOU may use any firm crisp apple for this shake—Granny Smith,

Gala, Fuji, and Delicious all work well. The dates add sweetness

andhelp form thebodyof thedrink.Try substitutingotherberry

juicesforthestrawberry—evencranberryisgood.

lace the apple, strawberries, and dates along with the apple andstrawberryjuicesinablender,andpureefor30to45seconds,until

smoothandcreamy.Garnishwiththeslicedstrawberries.

PER12-OUNCESERVING:CALORIES230;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT0;PROTEIN1

G;CARBOHYDRATE57G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM0MG;4%CALORIES

FROMFAT

P

ChocolatePeanutButterTwist

SERVES1

⅛cupchocolateorcarobchips

1tablespoonpeanutbutter

½cupmilk,orsoy,oat,orricemilk

1cupvanillafrozenyogurt

1teaspoonchocolateshavings,or½teaspooncocoapowderto

garnish

SILKYandsinful,thisdreamyconcoctionisaspecialtreat.Youmay

use an equal amount of chocolate syrup instead of the chips;

however, the chips provide little flecks when puréed, which add

charactertothisshake.Youmayalsouseafrozennondairy-based

sorbetfortheyogurt.

lace the chocolate, peanut butter, milk, and frozen yogurt in ablender,andpureefor30to45seconds,untilsmoothandcreamy.

Garnishwithchocolateoverthetop.

PER12-OUNCESERVING:CALORIES580;CALORIESFROMFAT200;CALORIESFROMSATURATEDFAT90;PROTEIN

26G;CARBOHYDRATE75G;TOTALFAT22G;SATURATEDFAT10G;CHOLESTEROL100MG;SODIUM260MG;34%

CALORIESFROMFAT

P

MangoPassionMontage

SERVES1

2ouncesfrozenmangoorpeachslices

3frozenstrawberries,sliced

½cuppassionfruitjuice

½cupcrushedice


PASSIONfruitjuiceisextremelyfragrantandboldflavored.Thesweet

mango pairs well with strawberries and provides much of the

creamyconsistency for thisdrink. Ifyou’re freezingyourowncut

mango for this drink, use only a very ripemango; itwill scream

withintenseflavor.Youmayalsopurchasedicedfrozenmangoor

peaches.

lace the mango, strawberries, fruit juice, and crushed ice in ablenderorinthebowlofafoodprocessor,andpureefor30to45

seconds,untilsmoothandcreamy.Garnishwiththefreshmintsprigs.



FROMFAT

P

CappuccinoSnap

SERVES1

2ouncesespresso,chilledoratroomtemperature,regularor

decaf

4icecubes,crushed

⅛teaspooncinnamon

1cupfrozenvanillaorcoffeeyogurt

Sprinkleofgratednutmegtogarnish

FROZENcoffeeissorefreshing.Youcansubstituteafruit-orchocolate-

based sorbet for the frozen yogurt or frozen soy dessert for a

nondairyversion.Ifyoulike,addadollopofwhippedcreamover

thetop.

lace theespresso,crushed ice, cinnamon,andyogurt inablenderandprocess for30 to45 seconds, until smooth.Garnishwith the

gratednutmeg.


16G;CARBOHYDRATE53G;TOTALFAT5G;SATURATEDFAT3G;CHOLESTEROL90MG;SODIUM115MG;14%

CALORIESFROMFAT

TipfromtheTeam:Whenyouarepreparingicedcoffee,agreatwaytosweetenitwithoutaddingagrainytextureistopouryourdesiredamountofsugarintoasmallcupandpourasmallamountofhotcoffeeonit,justenoughtomeltthesugar.Pouryourcoldcoffee intoaglass,add the sugarmixture,andadd ice.Presto—sweetcoffeewithout thecrunch.

R

JustSqueezedVegetableCocktail

SERVES1

1smallbeet,peeled

2stalkscelery

6sprigsparsley

3largecarrots

1½-inch-thicksliceunpeeledginger(optional)

SWEET beets and carrots provide incredible flavor and are a

nutritional powerhousewhenmixedwith earthy celery and fresh

parsley.This is averypopular combination.Adda smallpieceof

gingerforaspicynuance.

unthebeet,celery,parsley,carrots,andoptionalgingerthroughajuicer,andserveimmediately.



CALORIESFROMFAT

P

Licuado

SERVES1TO2

12ouncesmilk

1cupfrozenslicedstrawberries

½frozenbanana,cutinchunks

⅛cuplightbrownsugar

½teaspoonvanillaextract

¼cupvanillaicecreamorfrozenyogurt

1tablespoonwhippedcreamtogarnish

Pinchofcinnamontogarnish

LICUADO is a blended fruit shake and a common beverage inmany

Latin American cultures where it is served in small drink stands

with placards that say JUGOS Y LICUADOS. These stands sell everything

from fresh-squeezed carrot juice to creamy tropical fruit-based

shakes.Oursummerfruitlicuadoisrefreshingandrichincalcium

andvitamins.

ourthemilkintoablenderorinthebowlofafoodprocessor.Addthe strawberries, banana, brown sugar, vanilla, and ice cream.

Blend for 45 seconds to 1 minute, until smooth and creamy. Garnishwithadollopofwhippedcreamandasprinkleofcinnamon.


10G;CARBOHYDRATE39G;TOTALFAT4.5G;SATURATEDFAT3G;CHOLESTEROL26MG;SODIUM130MG;17%

CALORIESFROMFAT

I

UltraRefreshingTripleCitrusLimeade

SERVES2TO3

Juiceof3limes

Juiceof1orange

Juiceof1lemon

¼to⅓cupmaplesyrup

3cupswater

THEtartflavorofcitrusisslightlytamedbysweetmaplesyrupand

roundedoutwithorange juice,whichmakes thisdrinkrefreshing

andlight.Youmayusesugarifyoupreferasweeterendresult.Try

addingsomecrushedmintleaves.Somefolksliketoaddapinchof

groundcayennepepperwhentheyfeellikehavingawarmingpick-

me-upcocktail;othersuseitasabaseforanall-naturalmargarita

mix.

napitcherorbowl,combinethejuicesfromthelimes,orange,andlemon.Addthemaplesyrupandwater;thenmixwell.Youmaykeep

thelimeadecoveredintherefrigeratorforupto3days.



FROMFAT

P

SoothingFreshGingerTea

SERVES1

2cupscoldwater

¼cupslicedfreshunpeeledginger,washedwell

2driedallspiceberries

1½-inch-longpiececinnamonstick

1tablespoonhoney,ortotaste

Lemonjuicetotaste

THISwarming,soothingtea isspicywiththe intenseflavorof fresh

ginger, allspice, and cinnamon. It’s lightly sweetenedwithhoney,

but feel free to try it with maple syrup. It’s delicious chilled, as

well.

lace the water, ginger, allspice berries, and cinnamon stick in asmallsaucepot,andbringtoaboil.Lowertoasimmer,andcook

gently for 10 minutes. Strain the liquid into a cup, sweeten with thehoney,andaddasqueezeoflemonjuice.



FROMFAT

RecipeBonus The aroma from simmering ginger tea is so aromatic and pervasivethatitcanbeusedasapotpourritomakeyourhomesmellliketheholidays.Justdoublethe recipe, leave out the honey and lemon, and simmer slowly until the liquid becomesveryreducedandyourroomisfragrantwithspice.

P

PassionPotion

SERVES1

½banana,sliced

½ripepapaya,seedsremoved,cutintochunks

½cupwatermelonorstrawberryjuice

¼teaspoonwholecloves

⅛teaspooncinnamon

Leavesfrom1sprigfreshmint

THEREhavebeensomehistorical referencesattributed to thiselixir,

regardingthepotentialamorouseffects itmayhaveonthosewho

imbibe the sweet clove-scented nectar. Remember, there are no

guarantees;justenjoyitforwhatitis.

Usefrozenfruitifyoulikeamorefrozen,thickeneddrink.

lacethebanana,papaya,watermelonjuice,cloves,cinnamon,andmint leaves in the bowl of a food processor or in a blender, and

pureefor45seconds,untilsmooth.

PER12-OUNCESERVING:CALORIES150;CALORIESFROMFAT10;CALORIESFROMSATURATEDFAT10;PROTEIN2

G;CARBOHYDRATE38G;TOTALFAT1G;SATURATEDFAT0G;CHOLESTEROL0MG;SODIUM10MG;7%CALORIES

FROMFAT

Sangria

SERVES8

1(½-liter)bottledryredorwhitewine

1(12-ounce)canfruitjuiceconcentrate

4orangesslicedinhalfandcutinto½-inch-thickslices

3lemonsslicedinhalfandcutinto½-inch-thickslices

3limesslicedinhalfandcutinto½-inch-thickslices

2apples,cored,halved,andcutinto½-inch-thickslices

2pears,cored,halved,andcutinto½-inch-thickslices

1pintstrawberries,stemsremoved,hulled,andthinlysliced

2cupschoppedpineapple

2cupsorangeliqueur,suchastriplesecorcuracao

SANGRIAisafestiveparty-timewinesteepedwithfreshripefruitsand

combinedwithfruitjuices.Prepareitwithredorwhitewine;each

lendsitsownspecialflair.Addinglemonadeconcentratemakesthe

taste tart, which goes well with a dry white wine. Red wine

combineswellwithaconcentratedtropicalfruitjuicemixture.You

mayuseanyfreshfruitsinseason.Eitherway,thissangriaisgood

enoughtobuildtherestofthepartyaround.We’veaddedorange

liqueur,whichimpartsasweetcitruspunch.Youmayleaveitoutif

youwish.

nalargepitcher,combinetheredorwhitewine,fruitjuiceconcentrate,oranges, lemons, limes, apples, pears, strawberries, pineapple, and

Iorange liqueur. Marinate all ingredients together for at least 2 hours(preferably overnight) in the refrigerator. Servewhitewine sangriawellchilledandredwinesangrianottoocold,butwithice.



FROMFAT

RecipeBonusIfyoupreferamilderandsomewhatsparklingpunch,addaquartofclubsoda,lemon-limesoda,orgingeralejustbeforeserving.

C

BloodyMaryCocktailMix

SERVES1

12ouncestomatoorvegetablejuice

1teaspoonpreparedwhitehorseradish


2dashesWorcestershiresauce

⅛teaspoonCajunspices

⅛teaspooncelerysalt

Hotsaucetotaste(optional)

1stalkcelery,8to10incheslong,withleavesattached,to

garnish

Wedgeoflemontogarnish

Amultipurposecocktailthatcanbeenjoyedaloneorasamixer.It’s

equally tastymadewith tomato or vegetable juice, and youmay

even add some fresh-squeezed carrot or celery juice for a stellar

flavorbooster.DependingontheheatoftheCajunspices,youmay

want to add a few drops of your favorite hot sauce. If you’re a

vegetarian,omitthedashesofWorcestershiresauce.

ombinethetomatojuice,horseradish,lemonjuice,Worcestershiresauce, Cajun spices, celery salt, and hot sauce, if desired, in a

shakerorblender,andmixwell.Garnishwithafreshcelerystalkandlemonwedge.



FROMFAT

RecipeBonus Use this recipe as a flavorful marinade for seafood, including fishsteaks,shrimp,andscallops.Marinatetheseafoodforanhour;thengrillorbroilit.

FLUFFY COTTAGE CHEESE PANCAKES ORANGE GLAZED SWEETPOTATOOVENFRIES TOMATOCLOUDS GINGERALEANDHONEYBRAISED CARROT COINS “EAT WITH YOUR FINGERS” CHINESEVEGETABLEGARDEN THREEDIPSANDASHRIMPSTICK POTATO-CHIP-CRUSTED FISH BITES HAND TO MOUTH CHICKENDRUMSTICKS OLÉTURKEYTACOS ANTSONALOG OPEN-FACEDAPPLETAHINISANDWICH SPARKLINGORANGEGELLEDDESSERTCHOCOLATE EARTH BALLS PEANUT BUTTER PLAY DOUGHWATERMELON SPRITZER WITH FREE-FORM FROZEN FRUITCREATIVELUNCHBOX101

powerful about bringing our kids into the kitchen. Setting up a stepstool,handingthemaspoonorahandfulofpeastoshell,andshowingthemhowingredientsaretransformedintoamealisoneofthegreatestexperiences you can share with your child. When we teach our kidssomethingthatisdeartous,weimpartmorethanjustarecipe.Childrengain much more than simply learning how to make a favorite familycakeorlasagna.Cookingteacheschildrenhowtofollowdirectionsandhow to clean up, and it also gives them responsibility. It also helpschildrenwithhand-to-eyecoordinationandmanualdexterity,aswellascounting andmeasuring skills. Most of all, it’s a great opportunity todevelop teamwork skills and a sense of confidence. We’ve chosen avarietyofsimplerecipes,manyofwhichcanbemadeentirelybykids.Of course, children should always be guided and taught respect forsafetyskillslikecuttingwithaknifeorusingapanoverthehighheatofarangetop.Thischapteralsoincludessomevaluablehealthfullunchboxtips.The

dailyroutineofmakingschoollunchescanbecomeachore,eventhoughyouwantyourkidstoeathealthfully.Weoffereasyrecipesandtipsforhollowingarollandfillingitwithtunaorchickensaladsoitresemblesasavoryjellyrollofsortsormakingaminichef’ssaladwithdressingonthesidetokeepitfreshuntileaten.Getting your children to eat healthfully can feel like a continuous

battle,butiftheyareinvolvedinthepreparationoftheirfood,theywilllikelyfeelasenseofprideandbemoreapttowanttoenjoythefruitsoftheirlabor.

I

FluffyCottageCheesePancakes

SERVES4


⅛cupcottagecheese

⅛cupunbleachedall-purposeflour

1½tablespoonssugar

1tablespoonbutter

THESE puffy and light pancakesmake awonderfulway to start the

morning…orend theday.Eat ’emupwithyourchoiceofyogurt,

applesauce,orsourcream.Thisrecipeissoeasythatkidscanmake

thebatterthemselves.Trydustingthepancakeswithcinnamonor

vanillasugar.

namixingbowl, combine theegg, cottagecheese, flour, and sugartogetherwith a fork.Heat a nonstick pan overmoderate heat, and

add the butter.When the butter is hot and begins to sizzle, drop thebatterbytablespoonfulsintothebutteredpan.Youdon’twantthebuttertoturnbrown,asitwillburnbeforethepancakesarecooked.Cookfor3minutes,until lightlybrowned.Flipthepancakes,andbrowntheotherside.



CALORIESFROMFAT

P

OrangeGlazedSweetPotatoOvenFries

SERVES8

Oliveorcanolaoilforsprayingthepotatoes

2poundsmediumsweetpotatoesoryams,skinon,well

scrubbed,slicedin¼-inch-thickrounds

¼cuporangemarmalade

juiceof½lemon

½teaspoonsalt


SWEETandcrunchy, thesesweetpotato friesare loadedwith flavor.

Use a pastry brush to apply the orange glaze. Try to slice the

potatoesasthinlyasyoucansotheywillgetverycrispy.

reheattheovento450°F.Lightly spray a baking pan with the olive or canola oil, and

arrange the sweet potato slices in rows, not overlapping. Mix themarmaladewiththe lemonjuice,andbrushonthesweetpotatoslices.Seasonwith the salt andpepper, andbake for15 to20minutes, untilcrispyandgoldenbrown.



CALORIESFROMFAT

P

TornatoClouds

SERVES4

4mediumtomatoes(firm)

1cupgratedMontereyJackorcheddarcheese

¼cupcornmeal



1largeegg,separated,plus1largeeggwhite

Oliveoilforoilingpan

A golden cheese meringue forms a puffy crown over these juicy,

plumpstuffedtomatoes.Theymaybeservedasasidedishoreasily

turned into a main course by mixing in some flaked tuna. Have

yourkidsuseateaspoontohollowoutthetomatoes.

reheattheovento450°F.Core the tomatoes, cut a thin slice off the top of each, and

remove the pulp and seeds with a small spoon. In a mixing bowl,combinethegratedcheese,cornmeal,garlic,oregano,andtheeggyolk.Blendwell.In a separate stainless-steel mixing bowl, place the two egg whites.

Beatthewhitesuntilthey’refirmwithahandmixerorwirewhisk.Stirathird of the whites into the cheese mixture; then gently fold in theremainderwith a spatula. Spoon about½ cup of themixture into thecenter of each tomato. Lightly oil a baking pan. Place the stuffedtomatoesontheoiledbakingpan,andbakethemforabout15minutes,oruntilpuffedandgolden.Serveimmediately.



CALORIESFROMFAT

RecipeBonusWhen throwing a tea party, cherry tomatoesmay be substituted inplaceofthemediumtomatoesforanexcellenthorsd’oeuvre.Bakefor8to10minutes.

P

GingerAleandHoneyBraisedCarrotCoins

SERVES6

1poundcarrots,cutinto½-inch-thickcoins

1cupgingerale


1tablespoonhoney

1teaspoonorangezest

Juiceof1lemon

Juiceof1orange


THIS colorful side dish shineswith bright flavor. The concentrated

ginger ale reduces to combine with the natural sweetness of the

carrots and forms a light sauce. Try it with Potato-Chip-Crusted

FishBitesorHandtoMouthChickenDrumsticks.

reheattheovento375°F.Place the carrots, ginger ale, ginger, honey, orange zest, lemon

juice,andorangejuiceinalargeheavy-bottomovenproofsaucepot,andbringtoaboil.Place the uncovered pot in the oven; bake for about 35minutes, or

untiltheliquidreduces,formingasaucearoundthecarrots.Thecarrotsshould be tender but still retain character. Season with the salt andpepper.



FROMFAT

H

“EatwithYourFingers”ChineseVegetableGarden

SERVES4

2teaspoonscanolaorpeanutoil

½cupbroccoliflorets

½cupslicedcarrot(‘½-inch-thickpieces)

½cupslicedcelery(‘½-inch-thickpieces)

½cupsnowpeas,endssnipped

½cupslicedredpepper(½-inch-thickmatchsticks)

½cupwaterchestnuts,sliced

1earfreshcobcorn,cutin1-inch-thickwheels(optional)

2teaspoonstamariorsoysauce

1teaspoonhoney

Squeezeoflemonjuice

HERE’Stheperfectantidoteforkidswhothinkeatingvegetablesisn’t

entertaining. This dish is full of shapes and colors—and yes, kids

can eat thiswith their fingers. Trymixing the cooked vegetables

into noodles or couscous. Youmay also toss in cooked pieces of

chicken,dicedtofu,orshrimp.

eat the canola or peanut oil in a large sauté pan or wok overmoderateheat,andtossinthebroccoli,carrot,celery,snowpeas,

red pepper, water chestnuts, and optional corn wheels, and stirconstantlytopreventburningfor3minutes,untilthevegetablesarefirmbutbegintocook.Add the tamari and honey; continue to cook for a moment longer.

Don’t overcook the vegetables, whichwill keep them slightly crunchyandeasytohold.Squeezethelemonoverall,andserve.



CALORIESFROMFAT

ThreeDipsandaShrimpStick

SERVES4

TheSpinachDip

2teaspoonsextra-virginoliveoil

½smallonion,chopped

½cupfrozenchoppedspinach,thawed

½cupplainyogurt


ThePinkDip

⅓cupplainyogurt

1tablespoonmayonnaise

1tablespoonketchup

1teaspoonsweetpaprika

1teaspoonlemonjuice

Dashofhotpeppersauce

TheHoney-DijonDip

1tablespoonDijonmustard

1tablespoonwhole-grainmustard

⅛cuphoney

⅛cupmayonnaise

1teaspoonlemonjuice

TheShrimpMarinade

½tablespoonoliveoil

1teaspoonlemonjuice



1tablespoonmincedparsley

1poundmediumshrimp(21to25perpound),peeledandtails

lefton

MOSTkidsseemtolikefoodonastick.Usemediumshrimp(21to25

perpound)fortheskewers.Ifyouprefer,servethesemultipurpose

dips with chicken or vegetable sticks. All three dips are very

colorful,andkids(notunlikeadults)enjoythevisualappealofthe

bright pink, green, and yellow combination. Any of the dips are

greatwith raw vegetables, aswell. Theymay bemade two days

priortoservingandwillkeepforuptofivedaysintherefrigerator.

TO PREPARE THE SPINACH DIPHeat theoliveoil inanonstickpanovermediumheat.Addtheonion,andsautéfor3minutes,untilwellbrowned.Donotstirinitially,toaidthebrowningprocess.Addthespinach,andcontinuetocookforafewmoreminutes.Transferthemixturetoabowl,andcoolcompletely.Addtheyogurt,andcombinewell.Seasonwiththesaltandpepper.TOPREPARETHEPINKDIPInabowl,combinetheyogurt,mayonnaise,ketchup,paprika,lemonjuice,andhotpeppersauce.Mixwell,andreserveintherefrigerator.TOPREPARETHEHONEY-DIJONDIPInabowl,combinetheDijonandwhole-grainmustards,honey,mayonnaise,andlemonjuice.Mixwell,andreservein

therefrigerator.TO PREPARE THE SHRIMP MARINADE Combine the olive oil, lemon juice, garlic,oregano,andparsleyinalargebowl.Place4to6shrimponawoodenormetalskewer.Pourthemarinadeovertheskewers,andmarinatefor1hourintherefrigerator.Brushtheskewers with the marinade, and broil or grill over coals for 4 to 6minutesoneachside,untiltheshrimpareopaqueandcookedthrough.

PERSERVINGWITHSPINACHDIP:CALORIES190;CALORIESFROMFAT60;CALORIESFROMSATURATEDFAT10;

PROTEIN26G;CARBOHYDRATE6G;TOTALFAT6G;SATURATEDFAT1G;CHOLESTEROL175MG;SODIUM220

MG;31%CALORIESFROMFAT

PER SERVING WITH PINK DIP: CALORIES 170; CALORIES FROM FAT 45; CALORIES FROM SATURATED FAT 10;

PROTEIN24G;CARBOHYDRATE4G;TOTALFAT5G;SATURATEDFAT1G;CHOLESTEROL175MG;SODIUM260

MG;26%CALORIESFROMFAT

PERSERVINGWITHHONEY-DIJONDIP:CALORIES230;CALORIESFROMFAT80;CALORIESFROMSATURATEDFAT

15;PROTEIN24G;CARBOHYDRATE13G;TOTALFAT9G;SATURATEDFAT1.5G;CHOLESTEROL170MG;SODIUM

430MG;35%CALORIESFROMFAT

RecipeBonusCutthebottominchoffamelonorgrapefruit.Placethegrilledshrimpsticksverticallyintothemelonorgrapefruitplacedwiththecutsideflatonaplate.Servewithsmalldishesofthedipsandplentyofnapkins.

P

Potato-Chip-CrustedFishBites

SERVES3

ThePotatoChipCrust1cuppotatochipsortortillachips,crushed


1tablespoonchoppedparsley

TheEggDip¼cupketchup

1tablespoontamariorsoysauce(lowsodium)


½poundfirmfishsuchastuna,salmon,cod,orhalibut,cutinto

1-inchcubesorfingers



CRUNCHYontheoutside,moistandjuicyontheinside,thesefishbites

willhaveyourkidshookedatfirstbite.Tryusingtortillachipsfor

analternative,andservethefishbiteswithsalsa.Thepotato-chip-

crustedbitesaregreatwhenservedwithPinkDip.

reheattheovento450°F.TOPREPARETHEPOTATOCHIPCRUSTInamediumpanorbowl,combinethe

crushedchips,breadcrumbs,andparsley.TO PREPARE THE EGG DIP Ina smallbowlorpan,mix together theketchup,

tamari,andegg.Dredgethefishcubeslightlyintheflour,shakingoffallexcess.Passthefishpiecesfromtheflourintotheeggdip,andthenlightlypressthefishintothepotatochipmixture,formingacoatingaroundeachpiece.Placethefishpiecesonabakingpanlightlysprayedwiththevegetableoil, andbake for about20minutes, oruntil crispy andgoldenoutsideandcookedthrough.



CALORIESFROMFAT

HandtoMouthChickenDrumsticks

SERVES6

TheMarinade1cupplainyogurt

⅛cupcrunchypeanutbutter,softened(seeNote)

½cupapricotjuice


6chickenlegs,skinremoved

TheCrunchyCrust1½cupscrushedcornflakes

1tablespoonchoppedparsley

½teaspoonsalt



THESEflavorfuldrumsticksgowellwithOrangeGlazedSweetPotato

Oven Fries. You may marinate the chicken and store it in the

refrigeratorforuptotwodaysbeforebaking.

TOPREPARETHEMARINADECombinetheyogurt,softenedpeanutbutter,apricotjuice,andtamariinabowlorplasticbag.Addthechickenlegstothemarinade,andallowthemtomarinatefor

atleast1hour,orovernightintherefrigerator.

Preheattheovento375°F.TO PREPARE THE CRUNCHY CRUST Combine the corn flakes, parsley, salt, andpepperinabowlorplasticbag.Removethechickenlegsfromthemarinade,andplacethemoneatatimeintothecrustmixture,rollingthemaroundtocoatevenly.Ifusingabag,shakethemaroundtocoat.Placethechickenlegsonasheetpanlightly sprayedwith oil. Bake for about 45minutes, or until they arecrunchyontheoutsideandcookedthrough.Totest fordoneness,stickthe thickestportionof thechicken legwitha smallknifeor skewer. Ifthe juice runs clear, the chicken is cooked. If the juice ispink, cookafewminuteslonger.

NOTE:Tosoftenpeanutbutter,allowittostandatroomtemperatureforabout1hour. For faster results, place thepeanut butter in a cup, andplacefor30secondsinamicrowaveonhigh.



CALORIESFROMFAT

OléTurkeyTacos

SERVES4

⅛cupcanolaoroliveoil

1poundgroundturkey

½smallonion,chopped

½greenpepper,chopped

½redpepper,chopped




½teaspooncumin

1tablespoonunsweetenedcocoapowder

1(15-ounce)cankidneybeans,wellrinsedanddrained

8ouncestomatosauce

TURKEY taco filling ismuch lighter than traditional beef. The sweet

onions and garden peppers simmered in this mixture add lots of

flavor.Ifyourkidsarefunnyabouttheseparticularvegetables,you

maymakethisrecipewithjusttheturkey.Agreatwaytothrowa

partyforyourchildrenistomakeafiestathemebashandservethe

tacoswithOrangeCashewRice,broccoli florets, andcarrot sticks

withdip.Teach themabit aboutother cultures through the food

youserve.

Heatthecanolaoroliveoil inanonsticksaucepanlargeenoughtohold

all the ingredients. Add the ground turkey, and sauté for 5minutes, until cooked through. Add the onion, peppers, garlic,chili powder, oregano, cumin, and cocoa powder. Continue to

cookfor3minuteslonger.Drainoffanyfatthathasaccumulatedinthepan.Addthebeansandtomatosauce.Simmerforabout20minutes.Themixtureshouldbeoffillinglikeconsistencyandholduptoatacoshell.You may serve the filling with bowls of shredded lettuce, dicedtomato,gratedcheddarorsoycheese,andsalsa.Supplytacoshells,andeveryonecanfillhisorherown.



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RecipeBonus For3-bean filling, omit the turkeyanduseamixtureof equalpartskidney,black,andpintobeans.Oryoumaysubstitute1poundofdicedfirmtofufortheturkeyandpreparefollowingthesamedirectionsasabove.

C

AntsonaLog

SERVES8

4stalkscelery,wellwashed

1cuppeanutbutter,creamyorcrunchy

⅓to½poundraisins

KIDSlovetohelpinthekitchen,especiallyifwhatthey’remakingis

something they enjoy eating.This old favorite is better than ever

these days when you can get organic peanut butter, raisins, and

celery.Here’satip:Tryfillingthelogsusingasmallpastrybagor

cake-decoratingbag.AntsonaLogaregreatforkidstosharewith

friends after school or at a party. Try other “insects” such as

craisins,nuts,andsmallpiecesofdriedfruit.

ut the celery into 3-to 4-inch “logs.” An adult should do thiscutting, but it’s good to teach kids how important it is to wash

fruitsandveggiesbeforeeating.Turn the logsover to thekidsand letthemfillthehollowwithpeanutbutter,andthentopwithraisin“ants.”



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C

Open-FacedAppleTahiniSandwich

SERVES2

1smallapple(anyvariety,peeledorunpeeled)

1teaspoonpeanut,cashew,oralmondbutter

2sliceswholewheatormultigrainbread

1tablespoontahini

1tablespoonhoneyormaplesyruptotaste

⅛teaspooncinnamon

KIDSneverseemtotireofthisclassiceasy-to-makecombination.Try

Gala orGranny Smith apples,which gowellwith the nut butter.

Youmayalsowanttotrycinnamonraisinbread.

ore and cut the apple into approximately ⅛-inch slices. Spreadyourchoiceofnutbutteroneachsliceofthebread.Laytheapple

slices on the bread. Drizzle the tahini on top of the apple slices; thendrizzle the honey. Sprinkle the cinnamon on top. Put the slices into atoasteroven,andtoastonhigh.Youmayneedtotoasttwice—watchthebreadtopreventburning.



FROMFAT

S

SparklingOrangeGelledDessert

SERVES8

2envelopesunflavoredgelatin(⅛cup)

¼cupcoldwater

½cupsplus½cuporangejuice

⅛cupsugar

2cupsgingerale

4oranges,peeledanddiced

8strawberries,hulledandsliced,plusmoretogarnish


GELATINmoldshavebeenaroundforalongtime.Ourversionismade

with honest, natural ingredients and doesn’t need to glow in the

darktobesatisfying.Useanyofyourkids’favoriteseasonalfruits.

Try making this on a small dinner plate and have your children

makefaceswiththecutfruitbeforechillingthedessert.

prinklethegelatinoverthecoldwaterinasaucepan.Letitsoftenfor5minutes;thenheatitgentlyuntilthegelatindissolves.Addthe

½cuporangejuiceandthesugar.Warmgentlyuntilthesugardissolves.Do not overheat. Place the remaining 1½ cups orange juice with thegingeraleinalargebowl,andwhiskinthegelatinmixture.Dividetheorangesandberriesamong8smallservingbowlsorglasses.

Spoon½cupgelatinmixtureintoeachbowlorglass.Allowthedesserttosetintherefrigeratorforafewhours.Garnishwithextraberriesandfreshmint.



FROMFAT

B

ChocolateEarthBalls

SERVES4

1cuppeanutbutter

½cupcloverororangeblossomhoney

2teaspoonscarobpowderorunsweetenedcocoapowder

½cupraisins

¾cupunsweetenedshreddedcoconut,divided

½cupchocolatechips

⅛cupsesameseeds

⅛cupfinelychoppednuts(walnutsorpecansworkbest)

THISeasyno-bakerecipemakesasweetandhealthfultreatforafter

school or in a lunch box. These rich morsels are like chocolate

trufflesforchildren.Theyoffer lotsofmouthappealbecausethey

arechewy,crunchy,andsmoothallatthesametime.Kidscanhelp

makethemanddecoratewithraisinsandnutstocreatetheirown

planet!

eforemeasuringthepeanutbutter,stir itupwell.Mixthepeanutbutter, honey, and carobpowderuntilwell combined. Stir in the

raisins and only ⅛ cup of the coconut. Stir in the chocolate chips.Refrigeratefor1to2hours.Place the remainingcoconut, sesame seeds,andnuts into3 separate

bowls.Usingaspoon,scoopsmallheapsofthepeanutmixturefromthebowl;thenrollinto1¼-inchballs.Rollingiseasierifyouformaroughball, roll in thecoconut,and thencontinue rolling intoamoreperfectshape.Rolleachfinishedballinmoreofthecoconutandinthesesame

seedsandchoppednuts.Arrangetheballsonaplate,coverlooselywithplasticwrap,andrefrigerateforatleast30minutes.



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M

PeanutButterPlayDough

SERVES6

1cuppeanutbutter,creamyorcrunchy

½cuphoney

¾to1cuppowderedsoymilkorpowderedmilk

TRYthisonpickyeatersorjustforthefunofit.It’slikecombining

arts and crafts with snack time, and you and your children will

enjoytheresults.Playwithit,shapeit,andtheneatit!

ix thepeanutbutterandhoney inamixingbowl.Although it’snot necessary, if you heat the mixture in a microwave for 25

secondsfirst,youmayfinditalittleeasiertoshape.GraduallyaddthepowderedmilkandworkitintothepeanutbutterwithaspoonorwirewhiskuntilitreachestheconsistencyofPlay-Doh.Once the peanut buttermixture ismade, youmay roll it into small

shapesorflattenitwitharollingpin,andstampoutcookiecuttershapesandeat.Yourkidswillhavetheirownideas forconstructinganedibleworkofart.



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T

WatermelonSpritzerwithFree-FormFrozenFruit

SERVES8TO10

3(1-inch)slicesseedlesswatermelon,cutacrossasmallwhole

melon

2bottleswatermelonjuice,chilled

½bottlesparklingwater,chilled

THISgreatpartydrinkiseasytomakeandentertainingforthekids.

Honestly, grown-ups will be bobbing for the refreshing frozen

watermelon shapes that float in this sparkling beverage, as well.

Slice watermelon either from a whole small melon or across a

halvedmelonforgreatestsurfacearea.

henightbeforeserving,usecookiecutters tostampoutsomefunshapes from the seedlesswatermelon.Place theseassorted shapes

ofwatermelononaplateinthefreezerovernight.Thefrozenmelonwillactasedibleicecubes.Whenyouarereadytoserve,combinethechilledwatermelonjuiceandsparklingwaterinaclearpunchbowl,anddropinthefrozenwatermelonshapes.Youmayaddotherfrozenfruitssuchasseedlessgrapes,strawberries,raspberries,orblueberries.



FROMFAT

CreativeLunchBox101

It’sdifficulttobeinspiredeachdaywhenmakingboxlunchesfor

school.Here are some simple tips and creative ideas to help you

beattheboxlunchblues.

Cinnamon raisin pita bread stuffed with cream cheese and

gratedcarrots

Wholewheatbreadwithpeanutbutter,banana,andchopped

dates

ToastedEnglishmuffinorbagelwithadropofmarinarasauce

and melted Swiss, cheddar, or mozzarella cheese (additional

toppingsofyourchoice)

Hollowed red or green pepper stuffedwith tuna salad (don’t

forgetaplasticfork)

Celery stuffed with peanut butter or cream cheese, rolled in

slicedalmonds(apipingbagworkswellforthis)

A hollowed apple filled with a mixture of farmer cheese,

granola,andraisins

Scooped-out dinner rolls filledwith tuna or egg salad—these

resembleasavorystuffedjellyrolldoughnut

Thinlyslicedturkeyorturkeybolognawrappedaroundcheese

sticks,dillpickles,orcarrotsticks

Smallbunchesoffrozengrapes

Cookedpastashapes tossedwithcubesofcheese—trycooked

alphabetnoodlesforaddedfun

Utilize small plastic soufflé cups (available in party stores or

supermarkets)thatholdapproximately2ouncesofsalsa,ranch

dressing,peanutbutter,ortahini.Theycanbesealedwithalid

andare leakproof.Serve thesewithrawvegetableskewersor

sticks,chips,breadrounds,orcrackers.

Leftoverquesadillascutintosmallwedgesmakeagreatlunch

treat.

Frozen juice boxes help cool down your child’s lunch box.

Juicewillnormallybereadytodrinkbylunchtime.

RUM-PAINTED PINEAPPLE ORANGE BUNDT CAKE CHOCOLATEANGEL FOOD CAKE MIXED NUT AND FLAX SEED BAKLAVACINNAMON STREUSEL COFFEE CAKE WITH DRIED BLUEBERRIESTHE NUTCRACKER SWEET CHEESECAKE LABOR OF LOVECHEESECAKE NECTARINE BLUEBERRY JOHNNYCAKE MAPLEBAKEDPEARSORAPPLESWITHROLLEDOATCRUST STRAWBERRYCOBBLER PUMPKINBREADPUDDING LEMONLIMEBARS MAPLEBUTTERSCOTCH MACADAMIA BLONDIES UNBAKED BROWNIESRASPBERRY ESPRESSO POTS DE CRÈME FRAGRANT SPICED FUJIAPPLEPIE PEARBURRITOS SILKENTOFUCHOCOLATEMOUSSEBALSAMICBERRYDESSERTTOPPING

isthemostimportantpartofameal,butnotbecauseourculturehasanincurablesweettooth.Dessertisthelastmorseloffoodinourmouthsattheendofameal. It’sour tastebuds’ finalremembrance. It isalso theareawheremanyofusallowself-indulgence,somethingofarewardforeatingsmartinourdailylives.Ifwemakeintelligentmealchoicesonaregularbasis,wemayrewardourselveswithabitofdecadence.That’snottosaythatalldessertsneedtoberichandsinful.Again, it’saboutchoices and personal taste. A sweet ending can be as light as acinnamon-andorange-spikedPearBurritoorasdevilishasarichcreamcheesecake.Itmayalsobeassimpleasaperfectlyripewedgeofmelon.Most of our desserts are home-style, accessible, and comforting in

character. They include a wide spectrum ranging from fruit-baseddessertsandicecreamtoppingstoold-fashionedlemonbars,brownies,and tart Fuji apple pie. We’ve taken a few favorites like baklava andadded a new twist by using a variety of nuts, not just the traditionalpistachios,andourbakedapplesareencrustedwithacrunchyrolledoatandcinnamoncrust.Whole Foods Market’s shelves feature many varieties of alternative

whole-grain flours, sweeteners, and nondairy beverages that may beincorporatedintoyourdesserts(see“WholeFoodsGlossary”).We’llevenshowyouhow towhipup a rich chocolatemousse from silken tofu…really. That’s why we offer you choices. Some of our recipes aretraditional, and others use products that may not be a part of yourpantry(beforenow,thatis).Onethingisforsure,theyareallbrimmingwithflavor.It’sagood idea tohaveallyour ingredientsmeasured, scooped,and

portionedinfrontofyoubeforeyoubegintocreateyourdessert.Bakinginvolvesmuchmorechemistryandsciencethantheintuitiveprocessofcooking.Also,yourovenmustbepreheatedtoensureaccuratebaking.

Rum-PaintedPineappleOrangeBundtCake

MAKES1(10½-INCH)BUNDTCAKE(SERVES12)

½pound(2sticks)butter,softened

3cupsgranulatedsugar

6largeeggs

3cupsunbleachedall-purposeflour

¼teaspoonbakingsoda

½teaspoonsalt

1cupsourcream

½cupfreshripepineapple,choppedverywell

1teaspoonvanillaextract

2teaspoonsorangeextract


TheRumPaint¼pound(1stick)butter

⅛cupsugar

¼cuprum

LIGHT andmoist, this citrus cake soaks in the syrupy “rum paint,”

whichgivesitatropicalflavor.Youmayuseunsweetenedcanned

crushedpineappleinsteadofthefreshfruitifyouchoose.Onlyuse

Pafreshpineappleifit’sreallyripe.

reheattheovento325°F.Greaseandfloura10WinchBundtcakepan. Ina largebowlwithanelectricmixer,creamthebutterand

sugaruntilthey’relightandfluffy,1to2minutes.Addtheeggs,oneatatime,beatingwellaftereachaddition.In a small bowl, sift the flour, baking soda, and salt together. Inanothersmallbowl,combinethesourcream,pineapple,vanilla,orangeextract,andorangezestuntilwellmixed.Byhand,addsomeofthesourcream mixture to the butter mixture alternately with the sour creammixture, blendingwell after eachaddition,until all the flour and sourcreammixtureshavebeenaddedandthebatteriswellblended.Bake for 1 hour and 10 minutes, until a toothpick inserted in thecentercomesoutclean.Coolforabout1hour.TO PREPARE THE RUM PAINT Inasmallsaucepan,overmediumheat,meltthebutterwith the sugar and rum until the sugar is dissolved. Cook overmedium-high heat for 2 to 3 minutes, until the mixture is slightlysyrupy.With awidepastrybrush, paint themixtureonto all surfaces of thecooledcake,repeatinguntilalltherumpainthasbeenused.



CALORIESFROMFAT

P

ChocolateAngelFoodCake

MAKES1(10-INCH)CAKE(SERVES8)

1plus¼cupgranulatedsugar

1cupunbleachedall-purposeflour

½teaspoonsalt

12largeeggwhites


1tablespoonvanillaextract

1tablespoongratedorangezest

⅛cuporangeliqueursuchastriplesec(optional)

1(3½-ounce)darkchocolatebar,grated

THISperfectcombinationofdarkchocolateandslightlybitterorange

speaksvibrantlyinthislightandairyangelfoodBundtcake.Serve

aslicedrizzledwithmeltedchocolateandsomefreshorangeslices.

reheattheovento350°F.Siftabout¼cupofthesugarwiththeflourandthesalt.Repeat

twice.Inanotherbowl,onthemedium-highspeedofanelectricmixer,beattheeggwhitesuntil they’re frothy.Addthe lemonjuice,andbeatuntilsoftpeaksform.Graduallysprinkletheremainingcupsugarevenlyovertheeggwhites,¼cupatatime,beatingatmediumspeedfor1to2minutes.Siftsomeoftheflourmixtureoverthewhitesandgentlyfolditin, using a flexible spatula. Add the vanilla and orange zest. If usingliqueur, addnow.Alternately, fold in the remaining flourmixture andthe grated chocolate until well blended, using gentle strokes to avoiddeflatingtheeggwhites.

Carefullypourthebatterintoanungreased1-inchangelfoodorBundtpan.Bakeuntilthecakeislightlybrownedandaknifeinsertednearthecenter comes out clean, 40 to 45minutes. Remove the cake from theoven,andinvertthepanovertheneckofabottletocoolfor30to45minutes. Thiswill hasten the cooling process, as the cake panwill besuspendedinairwithoutrestingonacountertop.Runaknifearoundtheedgesofthepantoloosenandremovethecakefromthepan.



CALORIESFROMFAT

Tip fromtheTeam: Here is a general “rule of thumb” for high-altitude baking:Slightlydecrease sugar, increaseoven temperatureby10 to20degrees, slightly increaseliquid,andslightlyincreaseflour.

MixedNutandFlaxSeedBaklava

SERVES15

1cupchoppedcashews

1cupchoppedwalnuts

2cupschoppedpistachios

1cupflaxseeds,whole

¼cupgranulatedsugar

1tablespoonessenceofrosewater(availableinMiddleEastern

grocerystores)

¾plus¼cupmeltedbutter

1(1-pound)packagefrozenphyllodough,thawed

TheSyrup3cupsgranulatedsugar

1½cupswater

⅛cuplemonjuice

TRADITIONALLYmadeexclusivelywithpistachios,avarietyofnutsgives

this baklava an unusual twist and added flavor. Rosewater, a

fragrantliquidextractmadefromrosepetals,addsafloralbouquet.

Youcanmakethebaklavawithoutitifyouwish.Bothwholewheat

orregularphyllodoughmaybeused.

reheat the oven to 300°F. Place the cashews, walnuts, pistachios, andflaxseedsinamediumbowl.Stirinthesugarandrosewateruntilwell

Pcombined.

Brushthebottomofa9x13-inchbakingdishwithabout¼cupof themeltedbutter.Workingwith8 sheetsofphyllodoughata

time, brush each sheet with a thin coating of melted butter, andcarefullystackthesheetsontopofeachotherinthebakingdish.Whenall8sheetsareinthedish,topwithhalfofthenutmixture.Brush8moresheetsofthephyllodoughwiththemeltedbutter,andcarefully top with the remaining nut mixture. Brush the remaining 8sheetsofthephyllodoughandstackoverthenutlayer.Withavery sharpknife, cut thebaklava intodiamondshapes.Wipetheedgesof thepanwithadampcloth tocleanoffanyexcessbutter.Bake for about 1 hour, or until golden brown.Remove from the ovenand cool TO PREPARE THE SYRUP While the baklava is cooling, combine thesugar,water,andlemonjuiceinalargesaucepan.Bringthesyruptoaboil, stirring often; then reduce the heat to medium-low. Cookuncovered,withoutstirring,untilacandythermometerregisters212°to218°F,orwhensyrupdropped fromametal spoondrizzles slowly intothinribbons.Removethepanfromtheheat.Cool.Pourthecooledsyrupevenlyoverthetopofthebaklavauntilallthesyruphasbeenabsorbedbythephyllo.Coolforatleast4hoursbeforeserving.



CALORIESFROMFAT

I

CinnamonStreuselCoffeeCakewithDriedBlueberries

SERVES10

1plus½cupgranulatedsugar

1tablespooncinnamon

¼pound(1stick)butter,softened

2largeeggs



2cupsunbleachedall-purposeflour

1teaspoonbakingsoda

1teaspoonsalt

½teaspoonbakingpowder

½pintsourcream

1cupdriedblueberriesorotherdriedfruit

LIGHTandwellspicedwitharomaticcinnamon,thiscoffeecakemay

be served at any time of day. Feel free to substitute dried

cranberriesorcherriesfortheblueberries.

nasmallbowl,blendthe½cupsugarwiththecinnamon.Preheattheovento350°F.Buttera9x9x2-inchpan.

Inamediumbowl,creamthebutterwiththeremainingcupofsugarwith an electricmixer until fluffy and light in color, about 2minutes.Blendintheeggs.Addthevanillaandlemonjuice.Inathirdbowl,siftthe flourwith thebakingsoda, salt,andbakingpowder.Byhand,addsomeoftheflourmixturetothebuttermixturealternatelywiththesour

cream, blending well after each addition, until all the flour and sourcreamhavebeenadded.Stirintheblueberries.Pourhalfofthebatterintothepreparedpan.Sprinklewithhalfofthesugar-cinnamonmixture. Pour the remaining batter into the pan, andsprinklewiththeremainingsugar-cinnamonmixture.Bakeforabout35minutes, or until the cake tests done. Test the cake for doneness byinserting a wooden or metal skewer in the center. When the cake isdone,theskewerwillbedrywhenremovedandwon’tshowanysignofwetbatter.Servewarmforthebestflavor.Youmayreheatchilledpiecesofthecakethefollowingdaybyheatingfor30secondsinamicrowave.



CALORIESFROMFAT

Tip from theTeam: Applesauce can replace some of the oil or butter in bakedgoods recipes. For example, whenmaking chocolate chip cookies that call for 1 cup ofmeltedbutter,use½cupapplesauceand½cupbutter.Notonly is it a lower-fat,heart-healthyoption,thisisaneasywaytoconvertmanybakingrecipestovegan!

SiftingFlour

BECAUSE baking involves much more chemistry and accuracy in

measurementthananyothercookingprocess,itisessentialthatall

ingredientsbemeasuredcarefully.Onecupofsiftedflourweighs4

ounces, while 1 cup of unsifted flour weighs 5 ounces. This is

anotherreasonwhybakersweighingredientsinsteadofmeasuring

—it’smuchmoreaccurate.

TheNutcrackerSweetCheesecake

MAKES1(9-INCH)CHEESECAKE(SERVES8)

TheCrust6tablespoonsbutter,melted

1½cupscrushedgrahamcrackers

⅛cupalmondextractoralmondliqueur

¼cupsliveredalmonds,toastedandfinelychopped

TheFilling3largeeggs

1½cupssourcream


⅛cupalmondextractoralmondliqueur

½teaspoonsalt

3(8-ounce)packagescreamcheeseorNeufchätel,softened

¾cupsugar

1cupshreddedunsweetenedcoconut

1cupsemisweetchocolatechips

TheChocolateIcing1½cupssemisweetchocolatechips

⅓cuphalfandhalf

¾cupwholealmonds,toasted

ROASTED nuts, coconut, and chocolate make this a very intense

cheesecake.

TOPREPARETHECRUSTPreheattheovento350°F.Inamediumbowl,blendthebutterwiththegrahamcrackers,almondextract,andchoppedalmonds.Pressontothebottomofa9-inchSpringformpan.Bakethecrustfor10minutes.Removethepanfromtheoven.Reducetheoventemperatureto325°F.TOPREPARETHEFILLINGInamediumbowl,beattheeggswiththesourcream,vanilla, almond extract, and salt. Set aside. In a large bowl, with anelectric mixer, blend the cream cheese with the sugar until wellcombined. Stir in the reserved egg mixture. Stir in the coconut andchocolatechips.Pour the filling into the prepared pan, and bake for 1 hour and 10minutes,untilset.Removefromtheoven,andcoolatroomtemperaturefor45minutes.Placeintherefrigerator,andchillforatleast6hours.TO PREPARE THE CHOCOLATE ICING After the cheesecake has chilled, place thechocolatechipsinasmallbowl.Inasmallsaucepan,heatthehalfandhalfjusttoboiling.Immediatelyremovethesaucepanfromtheheat,andpour the half and half over the chocolate chips. Allow to sit for 1minute,withoutstirring.Stirwithaspoonuntilthechocolateandcreamaresmooth.Frostthetopandsidesofthecheesecakewiththeicing.Decoratethecakewiththetoastedwholealmonds.Refrigerateuntilthechocolatehasset.



CALORIESFROMFAT

I

LaborofLoveCheesecake

MAKES1(9-INCH)CHEESECAKE(SERVES8)

¼pound(1stick)butter,melted

2cupsgrahamcrackercrumbs

1½teaspoonscinnamon


4largeeggs,separated

1½cupsplus1cupsourcream

½cupgranulatedsugar

⅔cuppackedlightordarkbrownsugar

½teaspoonsalt

2teaspoonsvanillaextract

3(8-ounce)packagescreamcheese,softened

THIS is one of those creamy, dreamy, velvety cheesecakes. Just a

smallpieceisrichandsatisfying.Serveitwithslicedseasonalfruits

suchasberries,peaches,pears,orkiwi.Youmayalsousereduced-

fatcreamcheeseandsourcreamforthischeesecake.

n a small bowl, blend the melted butter, graham cracker crumbs,cinnamon, and nutmeg untilwell combined. Press themixture into

the bottom and slightly up the sides of a 9-inch Springform pan.Refrigeratethecrustfor1hour.Preheattheovento325°F.Inamediumbowl,beattheeggyolkswith

an electric mixer, until thick. Add 1 cup of the sour cream, half thegranulatedsugar,thebrownsugar,salt,andvanilla,andmixuntilwell

combined. Blend in the cream cheese, one package at a time, untilcreamyandsmooth.Ina separatebowl,beat theeggwhiteswithanelectricmixer,untilfoamy,for1to2minutes.Usingaspoonorspatula,stirtheeggwhitesinto the cream cheese mixture until combined, and pour into theprepared pan. Bake for about 1 hour, or until the cheesecake is set.Removefromtheovenandcoolfor1hour.Refrigerateovernight.Just before serving, blend the remaining granulated sugar and sourcream,andspreadthemoverthetopofthecheesecake.



CALORIESFROMFAT

P

NectarineBlueberryJohnnycake

SERVES8

6cupspittedandslicednectarinesorpeaches(¼-inch-thick

pieces)

1pintblueberriesorblackberries

¼cupsugar,ortotaste

TheCornmealBiscuit


½cupmedium-graincornmeal

3tablespoonssugar

1tablespoonbakingpowder

½teaspoonbakingsoda

1teaspoonsalt

4tablespoons(½stick)coldbutter,cutinto12pieces

1¼to1½cupsheavycreamormilk

JOHNNYCAKESoriginatedbackinthe1700s,longbeforetheonsetofthe

pancake.Theywere traditionallymade fromacorndough,which

was unleavened and cooked on a griddle. Thismodern version is

lighterandfluffierthantheoriginal.Servewarmforthebestflavor.

reheattheovento375°F.Inasmallbowl,tossthefruitwiththesugar.Setaside.

TOPREPARETHECORNMEALBISCUITInthebowlofafoodprocessorfittedwithametal blade place the flour, cornmeal, sugar, baking powder, bakingsoda, and salt. Pulse a few times tomix.Add the butter, andpulse inshort spurts just until there are no butter lumps remaining and themixtureresemblescoarsemeal.Place the cornmealmixture in a largebowl, andwith a large spoonmakeawellinthecenter.Pour1¼cupsoftheheavycreamormilkintothewell.Withafork,mixtheingredientsintothecream,blendingwellbuttakingcarenottoovermix.Ifnecessary,addmorecreamtomoistenthebatter.Place the fruit ina10-inchpiepan.Topwith thecornmealmixture,spreadingthebatteroutevenlytocoverallthefruit.Placethepanonabakingsheet,andbakefor30to45minutes,untilthemixtureisbubblyandthebiscuitisalightgoldenbrown.



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TipfromtheTeam:Togetalight,airybiscuit,afteraddingtheliquidingredientshandlethedoughgentlyandaslittleaspossible.Stirintheliquidquicklytomoisten,turnoutthedoughontoaflouredboard,andgathertogether.Gentlypatoutwithyourhandsandcut.Toomuchhandlingwillspoiltheheight!

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MapleBakedPearsorAppleswithRolledOatCrust

SERVES8

4mediumpearsorapples

1teaspoonlemonjuice

½cupmaplesyrup

¼pound(1stick)plus2tablespoonsbutter,melted

1cuprolledoats


1cupfirmlypackedbrownsugar

1teaspooncinnamon

NUTRITIOUS, sweet rolled oats combine with brown sugar to form a

crispynuttycrustoverapplesorpears.Youmayusethiscrustover

summerfruits,aswell,followingthesamerecipe.Makesuretouse

only rolledoats thatare the steamed, slightly flattenedwholeoat

groats.Theyarefullofflavorandretainacomfortingtexturethat

cutoatswon’thave.

reheattheovento375°F.Cuttheunpeeledpearsorapplesinhalf,andremoveanddiscard

the seeds and stems. Cut into½-inch-thick slices. Place the fruit in alargebowl,andtosswiththelemonjuice.Placethepearsorapplesina9x12-inchbakingdish.Pourthemaple

syrup and the 2 tablespoons melted butter over the sliced fruit, andgentlymixinwithafork.Inamediumbowl, combine theoats, flour,brownsugar, cinnamon,and remainingmelted butter.Mixwith a fork until crumbly. Sprinkleoverthefruit.Bakeuncoveredfor45minutes,untilthecrustisgoldenbrownandthefruitistender.Servewarmforbestflavor.



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RecipeBonus At holiday time, give this dish a celebratory flair bymixing 1 (16-ounce)canofwholecranberrysaucetothecutfreshfruitbeforebaking.Ifyoulikenuts,add½cupchoppedpecansorwalnutstotheoatmealcrumbmixturebeforebaking.

StrawberryCobbler

SERVES8

TheDough1¾cupsunbleachedall-purposeflour

1teaspoonsalt

1tablespoonbakingpowder

⅛cupsugar

6tablespoonscoldbutter

¾cupmilk

TheFilling2quartsstrawberries,stemmedandcutinhalf

1cupsugar

⅓cupunbleachedall-purposeflour

1teaspoonsalt

½cupwaterorapplejuice


⅛cupbrownsugar

2tablespoonsbutter

ALTHOUGHnoonereallyknowsthetrueoriginofthisdessert’sname,

it’s thought to have been created because the rustic crust that

encases fresh seasonal fruit looks like a cobblestone street when

baked.Somecobblersarecrustedwithmoreofabiscuitdough,but

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ours isabit softer.Cobblerscanbemade indishesofanyshape.

Useoneofyourfavoriteoldceramiccrocksifit’stherightsize.You

may add some spices such as cinnamon, cardamom, nutmeg, or

allspicetothefruit.Vanillaroundsouttheflavorofberries,aswell.

reheattheovento400°F.TO PREPARE THE DOUGH Combine the flour, salt, baking powder, and

sugarinamediumbowl.Cutinthecoldbutterbyhandorinthebowlofa food processor fitted with a metal blade, until the mixture is theconsistencyofcoarsesand.Addthemilk,andprocessjustuntilaballisformed.Refrigeratethedough.TOPREPARETHEFILLINGPlacethestrawberriesinalargebowl.Ina small bowl, combine the sugar, flour, and salt. Slowlywhisk inthe water and lemon juice, and stir into the strawberries. Place themixtureina9x9-inchglassbakingdish.Bakeforabout15minutes,oruntilthefruitbubbles.Stironce.Removefromtheoven.Using your fingers, pinch off pieces of the dough about the size ofhalf-dollarsand¼inchthick.Placethedoughontopofthehotberries,coveringtheentiresurface.Sprinklewiththebrownsugar;dotwiththebutter.Return the cobbler to theoven, andbake for30minutes,untilgoldenbrown.



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PumpkinBreadPudding

SERVES15

5cupscannedpuréedpumpkin

2largewholeeggsplus2largeeggyolks

3cupshalfandhalf

¼cuppackeddarkbrownsugar

1¼cupsgranulatedsugar

¾teaspooncinnamon


¼teaspooncardamom(optional)

⅛cupwater

¾plus¼cupheavywhippingcream

10cups2-inchcubesofslightlysweetsoftwholewheatbreador

challah

WITH a consistency between a pudding and loaf, this is a dense,

sweet, and spice-filled dessert. Pumpkin bread pudding is

wonderful warm or chilled, and it may be served in a wedge or

squarewithwhippedcream,vanilla,orcinnamonicecream.Sliced

pearstossedinabitoflemonjuiceandorangeliqueurwouldalso

beadelicioustopping.

reheattheovento350°F.Inalargebowl,mixthepumpkinwithalltheeggs,thehalfand

half, brown sugar,¼ cup of the granulated sugar, cinnamon, nutmeg,

andoptionalcardamom.In a small saucepan, combine the water and the remaining 1 cupsugar,andplaceonhighheat.Asthesugarmelts,swirlthepanoftentoensureevenmelting.Donotstirwithaspoon,becauseitwillslowthemeltingprocess and causeunevenbrowning.Cook for 3 to 4minutes,untilthesugarhasadeepcaramelcolor,andremovefromtheheat.Carefully whisk about ¼ cup of the heavy cream into the caramel,stirringuntilwellcombined.Whiskintheremainingcream.Pourthecaramelmixtureintoa2½-quartoblongcasseroledish.Addhalf the bread cubes on top of the caramel. Pour in half the pumpkinmixture.Topwiththeremainingbreadandthentheremainingpumpkinmixture,makingsuretosoakallthebread.Allowtositfor30minutes.Bakeintheovenfor30to45minutes,untilset.



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RecipeBonus Don’t care for pumpkin? Try substituting cooked hubbard or acornsquash for the pumpkin in this recipe. If you don’t feel like cooking the squash, it’snormallyavailableprecookedinthefrozenfoodsectionofthegrocerystore.

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LemonLimeBars

MAKES18BARS

2cupsunbleachedall-purposeflour,sifted,plus¼cup

½cuppowderedsugar

½pound(2sticks)butter

4largeeggs,beaten

2cupsgranulatedsugar


3tablespoonslimejuice


1teaspoongratedlimezest


Powderedsugarfordusting

WHENwefirstputoutthecall forfavoritedesserts,severalversions

ofold-fashionedlemonbarsarrived.Weselectedafew,spunthem

together,andcameupwiththebestoflemonandlimeinonebar.

Thesebarsaretartandsatisfying.

reheattheovento350°F.Siftthe2cupssiftedflourandpowderedsugar together. Cut the butter into the flour and sugar until the

mixturelookslikecoarsemeal.Pressintoa13x9x2-inchpan.Bakeforabout 20minutes, or until lightly browned.Remove the pan from theoven.In amedium bowl, beat the eggs, granulated sugar, and lemon and

limejuicesandzestsfor1to2minutes,untilfrothy.Sifttheremaining

¼cupflourandbakingpowdertogether,andstiritintotheeggmixture.Pouroverthebakedcrust.Bakefor20to25minutes,untilset.Removefromtheoven,andallowittocool.Sifttheadditionalpowderedsugaroverthetop,andcutthelemon-limedessertintosquares.



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TipfromtheTeam:Tokeepyourhomemadecookiesmoist,tearbreadslices(anykind) in quarters and lay them on top of your cookies in an airtight container(approximately3slicesperdozen).Thebreadwillsoakuptheairandbecomeextremelyhard,andthecookieswillbecomeultimatelymoist.

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MapleButterscotchMacadamiaBlondies

MAKES12

¾cupchoppedmacadamianuts



½teaspoonsalt

1½sticksbutter,softened

1cuppackedlightbrownsugar

⅔cupgranulatedsugar

2largeeggs

1½teaspoonsmapleextract

1½cupsbutterscotchchips

THINKof theseasakinder,gentlerbrownie.Macadamianutsareso

butteryandrich,theymakeaperfectpartnertothecreamyflavor

ofbutterscotch.Youwon’tmisschocolateinthisversion.

reheat the oven to350°F. Place themacadamianuts on a bakingsheet,androastthemuntiltheyarenicelytoasted,4to6minutes.

Removethemfromtheoven.Grease a 9-inch square cake pan. In amedium bowl, stir the flour,

bakingpowder,andsaltwithaforktoblend.Inanotherbowl,blendthebutter, brown sugar, and granulated sugar with an electric mixer onmediumspeeduntillightandfluffy,2to3minutes.Beatintheeggsandmapleextract.Byhand,stirintheflourmixtureuntiljustcombined.Stirin thebutterscotchchipsandtoastedmacadamias.Pour thebatter intothepreparedpan,spreadingitevenly.Bakefor50to60minutes,until

goldenbrown.Cool,andcutintosquares.



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I

UnbakedBrownies

MAKES16(2-INCH)SQUARES

1cupcreamyorsmoothpeanutbutter

1cuphoney

1cupsoypowder

1cupnoninstantdrymilkpowder

1cupflakedunsweetenedcoconut

1cupsesameseeds

THIS unbaked brownie is rich without containing chocolate. This

very simple recipe has a velvet texture when chilled. For an

alternative to square brownies, after blending in the coconut and

sesame seeds, form the mixture into balls and roll each ball in

choppedpeanutsorpecans,sesameseeds,orcoconut.

na large saucepan,overmediumheat,melt thepeanutbutterwiththehoney,stirringoften.Removefromtheheatassoonasthepeanut

butterhasmelted.Addthesoypowder,andstirwell.Stirinthedrymilkpowderuntilwellcombined.Blendinthecoconutandthesesameseeds.Spread themixture into an 8 x 8-inch baking pan. Refrigerate until

firm,about2hours.Cutinto2-inchsquares.


CARBOHYDRATE 26 G; TOTAL FAT 16 G; SATURATED FAT 4.5 G: CHOLESTEROL 10MG; SODIUM 100MG; 53%

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RaspberryEspressoPotsdeCrème

SERVES6

3tablespoonsgroundespressobeans

2cupshalfandhalf

½cupsugar

1tablespoonseedlessraspberryjam

6largeeggyolks,beatenlightlywithafork

1tablespoonraspberryliqueur

CREAMYcustardliketextureflavoredwithespressoandberries.…What

more canwe say?There are a lot of options to explorewith this

silken dessert. Youmay substitute dairy, oat, or ricemilk for the

half and half. Try adding some fresh raspberries to the serving

dishesbeforepouringinthecustardmix.Youmayalsoaddafew

tablespoonsofmeltedchocolatetothecustard.

lace the espresso beans, half and half, and sugar in a smallsaucepan.Overmedium-highheat,bringtojustunderneathaboil,

but do not let themixture actually boil, stirring occasionally. Removefromtheheat.Coverandcoolfor45minutes.Preheattheovento350°F.Pour the mixture through a cheesecloth or fine sieve. Discard the

coffee grounds. Stir the raspberry jam into the creammixture. Returnthe cream mixture to the heat, and heat to scalding, stirringoccasionally.Remove fromtheheat,and,usinga fork, slowlybeat thecreammixture intothebeateneggyolks.Stir inthe liqueur.Strainthemixture through a fine sieve into 6 ½-cup oven-safe serving dishes.

Covereachdishwithaluminumfoil.Place thedishes ina shallowbakingpanandpour1 inchofboilingwaterintothepan.Bakeforabout25minutes,oruntilthecenterofthecustardjustslightlyjiggleswhenshaken.Immediatelyremovefromthehotwater,removethelids(savingthefoil),andcool.Whencooled,re-covereachdishwiththereservedfoil,andrefrigerateuntilreadytoserve.



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FragrantSpicedFujiApplePie

MAKES1(9-INCH)PIE(SERVES8)

TheCrust1cupunbleachedall-purposeflour

1½cupswholewheatflour

1tablespoonsugar

1teaspoonsalt

½pound(2sticks)butter,frozen

½cupicewater

TheFilling4to5largeFujiapples,peeledandsliced½inchthick

Juiceof1smalllemon

1tablespoonfinelygratedfreshginger(1-inchpiece)

¼teaspoongroundorfreshlygratednutmeg

1teaspooncoriander

½teaspoonallspice

⅔cuppackedlightbrownsugar

3tablespoonsflour

1tablespoonbutter

FUJI apples originated in Fujisaki, Japan, back in the 1950s. They

havea juicy, sweetgolden fleshandholdupwell tocookingand

baking.FreshgingerbalancestheflavoroftheFujiapples,addinga

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spicynuance.Grindingtheallspiceberriesandcorianderseedsina

coffeegrinderwilladdintenseflavortothepiefilling.Ifyougrind

your own spices, use two allspice berries and¾ teaspoonwhole

corianderseeds.Youmayalsogratefreshnutmeg.Eitherway,this

isnotyourtypicalapplepie.

reheattheovento400°F.TOPREPARETHECRUSTBlendtheflours,sugar,andsalttogether.Chop

thefrozenbutterintosmallpieces,andcutitintotheflourmixturewitha pastry blender or two knives until a fine meal is achieved. Slowlyblendintheicewateruntiltheflourmixturehasmoistenedintoaball.Chillfor30minutes.Usingalightlyflouredrollingpin,rolloutacirclelarger than the pie tin by about 2 inches, andplace it in a 9-inchpiepan.Therolled-outdoughshouldbewiderthanthepanandtheedgesshouldhangoverthepiepan.TOPREPARETHEFILLINGPlacetheslicedapplesinalargebowl.Squeezethelemonjuiceovertheappleslices,andaddtheginger,nutmeg,coriander,allspice,brownsugar,andflour.Tosstheapplesuntilalltheingredientsaremixedandtheapplesarecoatedwell.Mound the filling inside the crust; flip up the sides of the dough topartiallycovertheapples,whichwillgiveyouarusticlook.Dotthetopwiththebutter.Bakefor45minutes,untilthecrustisgoldenbrownandtheapplesaretender.



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TipfromtheTeam:Whenmakingpastryforapiethatusesadenseshorteninglikebutter,itisreallyimportanttomakesurethatyourshorteningiscold.Useapastryblenderor twoknives toblendthe fat into the flour.Nevermixwithyourhands—theheat fromyourskinwillpartiallymeltthefatintotheflour,causingthepastrytobetough.

Youshouldalsorefrigeratethepastrydoughforatleastahalfhourpriortorollingitout.

Handlethedoughaslittleaspossible.Themoreapastrydoughiskneadedorworked,thetougheritwillbewhenitbakes.

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PearBurritos

SERVES6

4mediumripepears,peeled,cored,andcutinto¼-inch-thick

slices

1cupapplecider

¼cupgranulatedsugar

3wholecloves

1cinnamonstick

1(2-inch)sliceoforangepeel

8ouncesfromageblanc,liketriplecrèmeormascarpone


Freshmintleavestogarnish

THIS isaperfectdessert forautumnorwinter.Warm flour tortillas

keepthefragrantcinnamon-andclove-spikedjuiceofcookedpears

wrappedinside.Youmayuseapplesasasubstituteifyouprefer.

lace the pears, apple cider, sugar, cloves, cinnamon stick, andorange peel in a large saucepan, and bring to a boil. Reduce the

heat,andsimmeruntilthepearsarecrisp-tender,4to5minutes.Witha slotted spoon, remove thepears, and set themaside.Discard

thecinnamonstick,cloves,andorangepeel.Bringthereservedliquidtoa boil, and cook until the mixture reduces by half and is thick andsyrupy.Preheattheovento350°F.Lineabakingsheetwithparchmentpaper

oraluminumfoil.Placeabout⅛cupofthefromageblancinthecenterofeachtortilla,and,withaflat-edgedknifeorspatula,spreadthecheese

intoa3-inchcircle.Topwith3or4pearslices;thencarefullyrolluptheburrito. Place seam side down on the prepared baking sheet. Bake forabout10minutes,or justuntil thetortillasbegintobrown.Removetoservingplates,andspoonsomeof the reducedsauceover theburritos.Garnishwiththemintleaves.Serveimmediately.



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TipfromtheTeam:Toripenfruitsfaster,puttheminasmallpaperbagalongwithanear-ripetooverripebanana.Theexcessnaturalethylenegasfromthebananaacceleratestheripeningprocess.

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SilkenTofuChocolateMousse

SERVES4

12ouncessilken-styletofu,drainedwell

¼cupplus3tablespoonsunsweetenedcocoapowder

⅓cupmaplesyrup(barleymaltorricesyrupmaybe

substituted)

1tablespoonorangezest

1tablespooninstantcoffeegranules(decaforregular)

1tablespoonvanillaextract

Pinchofsalt

1ouncealmondliqueur(optional)

SILKEN tofu is soft and creamy in texture. It gives this dessert a

mousselike quality when chilled overnight in the refrigerator.

Because the silken tofu is so neutral in taste, the chocolate and

orange emerge as the major flavors. You may use carob powder

insteadofchocolateifyouprefer.

rocess the tofu, cocoa powder, maple syrup, orange zest, coffeegranules, vanilla, salt, andoptional liqueur in thebowlof a food

processororinablenderfor1½minutes,untilsmooth.Pourthemousseintowineorchampagneglassesordessert-typeservingdishes,andchillovernight.Servethemoussewithfreshorangesections,toastedalmonds,orshavedchocolategarnishoverthetop.



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C

BalsamicBerryDessertTopping

SERVES6

1pintblackberries

1pintraspberries

1pintstrawberries,sliced

⅛cupagedbalsamicvinegar

¼cupsugar


¼cupcassis(blackcurrantliqueur)(optional)

DARK, sweet, and juicy berries make an incredible topping for ice

cream, sorbet, angel food cake, or shortcake. The unusual

combination of tart vinegar and a few grindings of black pepper

reallyformsanunorthodoxbackgroundforseasonalberries.Allow

theberriestostandatroomtemperatureforatleast20minutesfor

theflavorstomarry.Trytheseovervanillabeanicecream.If the

colordoesn’twowyou,theflavorcertainlywill.

ombinetheberries,vinegar,sugar,pepper,andoptionalcassisinalargemixingbowl,andstirgentlywithaspoon.Letstandatroom

temperatureforatleast20minutesbeforeserving.



FROMFAT

WholeFoodsGlossary

The natural and organic world is diverse and continuallyevolving. At Whole Foods Markets, we have thousands ofdelicious recipes using great-tasting, pure ingredients. Wesimply couldn’t include everything within the pages of thisbook,althoughwesurelytriedtoaddressallthebasics.Checkoutwww.wholefoodsmarket.comformorerecipesandawealthofinformationaboutnaturalandorganicfoods.

HowtoBuildtheNaturalFoodsPantry

Key components of a natural foods lifestyle are balance

andeatingavarietyoffoods.Anaturalfoodsdietshould

be diverse and flavorful, with an abundance of grains,

beans, freshfruits,vegetables,andyourchoiceofprotein

sources. A wealth of ethnic cuisine is reflected within a

natural foods diet—including Mediterranean, Indian,

Hispanic,andAsianculinarytraditions.Ourpantryisfull

ofmanyunusual ingredients thatcome fromavarietyof

cultures. Although some of these ingredients were once

ratherobscure,theyarenowmuchmorereadilyavailable

becauseofthedemandandincreasedawarenessofeating

forgreathealth.

Specificingredientsintheglossarythatwerecommend

keepingonhandarehighlightedwitha leaf iconnext to

their listings. Don’t feel the need to buy all of them at

once—essentiallytheseareagoodfoundationforanatural

http://www.wholefoodsmarket.com

foodspantry.

AGAR-AGARisajellylikethickeningagentderivedfromseveralvarietiesofredseaweed.Agarhasnoflavor,color,orsmellofitsown.Agarisalsocalledkanten,anditcomesintheformofbars,flakes,orgranules.It’sagreatsubstituteforanimal-basedgelatins. It can be used to thicken puddings, pies, desserts,mousses,andjellies.Touse,agarismixedwithcoldwaterandthenbroughttoaboil.Theresultingthickliquidisincorporatedintorecipesthatneedtobethickened.

ARROWROOT, a powdered tropical root, is used just likecornstarch but has the advantage of being unrefined and is aperfect alternative for people with corn allergies. Onetablespoondissolvedinacupofcoldwaterbathesstir-friesinaglossy sauce with the consistency of Chinese-style sweet andsour.

BEANS

Aside fromgrains, beansand legumesare themost consumedfood in theworld.Beansarehigh inprotein,yet theycontainnoneofthecholesterol foundinmanyanimalproteinsources.Beans are the perfect complement to whole grains and areabundantinenergy-producingcomplexcarbohydrates.Theyarealsoanexcellentsourceofsolublefiber,thetypethathasbeenshowntohelplowerserumcholesterol.Beansareavailableeitherdried,canned,orjarred.Makesureyoucheckthelabels;whenpurchasedinsomestoresbeansmaycontainsugarorartificialadditives.

Adzuki are small, dark-red beans with a mellow flavor,traditionallyusedinAsiancooking.Adzukibeansarehighinproteinandcontaingoodamountsofcalcium,iron,andvitaminA.(SeeAdzukiBeanLoaf.)Black-eyed peas are the hallmark of American Southerncooking,withgoodreason.Namedforthedistinctiveblack

dot that graces each cream-coloredbean, black-eyedpeascook up soft and rich tasting. Nothing goes better withcookedgreens.

Blackturtlebeans,compactovalbeans,areessentialtomostMexicanandHispanicmeals.Theyaredeliciouspreparedwithcumin,hot chilies, and lime.Shiny, ink-black turtleshaveanassertive,almostnuttyflavor.

Chickpeas orgarbanzo beans are round beans featured incooking from Africa, India, the Middle East, and Italy.Knownasthemainingredientinthespreadhummus,theyarealsoathomeinstews,salads,andheartyentrees.

Edamame are fresh green soybeans. Excellent qualityorganicsoybeansareavailable frozenwithorwithout theshell.Steamthemlightlybeforeusing,andservethemasasnack.Theirdelicatesweetnessisaddictive.

Favabeans,alsoknownasbroadbeans,datebacktoancientEurope,andtheirheartyearthytasteretainsahintoftheiruntamedpast.Nevertheless,favasaregaininginpopularityamongbothnaturalfoodsandgourmetcooksforthedepthof flavor and silky texture they acquire when properlycooked.

Kidney beans are a large oval-shaped reddish brown beanused often in chili and other Southwestern and Mexicanrecipes,aswellasinsomeItaliandishes.Theyaremildinflavor.

Lentils arenamed for theFrenchwordmeaning“lens,”andthey’re one of the quickest-cooking and most versatilebeans. Aside from making a fabulous soup (see Lentil,Sausage,andRiceSoup),lentilsarethebasisofthesavoryIndian saucedahl.Cookedwith lesswater, lentilsmakeascrumptiousbedforpoachedfishorstewedmeat.

Mung beans are surprisingly versatile considering theirunusualappearance—darkgreenandperfectlyround.TheyarethesourceofthefamiliarChinesebeansproutsusedinchowmein,andthey’realsousedinIndiafordahlandasflour.Mung beans are also the origin of clear cellophanenoodles.(SeeSpicyMungBeanSoup.)Navybeansandtheirlargercousingreatnorthernbeans,arethe familiar white beans used for baked beans andwarmingsoups.Mildandverydigestible,navybeansareagoodchoiceforsomeonenewtobeans.Pintobeansaretherich,light-brownbeanofTex-Mexfame.Theiruniquelysubstantialtextureiswhatmakesthemholdupsowell inburritos,enchiladas,andrefriedbeans.(Theoriginal Spanish refrito actually implies “well-fried,” not“friedtwice.”)

BURDOCKROOT looks like a long brown-skinned carrot andcan be cooked like one—by boiling, braising, or sautéing. Astaple ofmacrobiotic cuisine, burdock root tastes like a crossbetweencarrotsandsunflowerseeds.

BUTTER in a natural foods cookbook? Of course. Althoughbutterishigherinsaturatedfatthanvegetableoils,itshouldbeusedinmoderation.Savebutterforwhatitdoesbest-createthelightestpiecrusts,pastries,andcookies.High-qualitypuredairybutterissoflavorfulthatonlyabitisneededtoenrichsauces,soups,orvegetables.Thisiswheregreatbutterreallyshines.

CAROBcanreplacecocoainrecipes.DerivedfromthepodsoftheMediterraneanlocusttree,caroblendsasmooth,chocolate-liketastewithoutthebitternessorcaffeine.Itisagoodsourceofcalcium.(SeeChocolateEarthBalls.)

CHILIES

Chiliesaregrowntheworldoverandtakemanyforms,colors,andsizes.Mostchilispeciesgrowbetween½inchand6inches

longandcanrangeindiameterfrom½inchtoabout2inches.Normallyspeaking,thesmallerthechilithemoreofawallopitpacks. It’s fair to say that, behind salt andpepper, chilies areoneofthemostimportantseasoningsintodayskitchens,addingexcitementtomanyrecipes.

CONDIMENTS—With the ever-increasing interest in ethnicfoods, there are many more condiments available today.Experimentwiththem,andkeepyourfavoritesinyourpantry.Somegoodonestotryarehoisinsauce,chilipastewithgarlic,Thaicurrypastes,andchipotlepeppersinadobosauce.

DAIKONisalargewhiteradish,adistinctlyJapanesevegetableusedinmisosoupandbrinepickles.(SeeJapaneseKaleSaladwithShiitakeMushrooms.)

FLAX SEEDS are an outstanding source of omega-3 essentialfattyacidsandsolublefiber.Flaxdevoteesoftengrindtheseedsand use a tablespoonful a day on cereal. They may also beaddedwhole to baked goods for a nutty crunch as well as afiberboost.(SeeMixedNutandFlaxSeedBaklava.)

FLOUR

Experimentingwithdifferentflourscantransformyourrecipesandaddawidevarietyofnutrients.

Buckwheatflourcansubstituteforsomeofthewheatflourinrecipessuchaswaffles,pancakes,andmuffins.Itsdeeplynutty flavormay be habit-forming. Because buckwheat islowingluten,itisnotrecommendedforbreadbaking.

Chickpea flour, since it ismade from a bean, is higher inproteinandcalciumthangrainflours.Itaddsarich,sweetflavor tocrepesand is thebasisof thecrisp Indianwaferpapadum.

Durum (semolina) is the variety of wheat that has thehighestproteincontentandistheidealpastaflour.Besureto buy whole wheat semolina; nothing makes tastier ormore nutritiouswholewheat pasta. It can also bemixedwithwholewheatbreadflourfordenseItalianbread.Riceflour isagoodgluten-freealternativeflourforpeoplewith wheat sensitivity. Its delicate taste lends itself tomuffins, crepes, anddesserts. Forbest results, use recipesthatarespecificallydevelopedforriceflour.Ryeflourislowingluten,soitshouldbemixedwithwheat

flour for bread baking. Breads made with rye flour aremoistanddense;theymakedelicioussandwiches.Soy flour can be substituted for a small portion of otherfloursinrecipestoboostprotein.Becauseithasnogluten,itdoesnotrisewellonitsown.Spelt flour, from an ancient relative of wheat, is high inproteinandcreatesbreadsthatarelight,sweet,andnutty.When substituting spelt for wheat, reduce liquid in therecipeby25percent.

Unbleachedall-purposewheatflouristhemostcommonlyusedflourinbakingandcooking.

Wholewheat flour comes in two basic versions: bread flourand pastry flour. Both are high in gluten and ideal forbaking. Bread flour is characterized by its high proteincontent and works best in yeasted baked goods. Pastryflour ishigher instarch, lower inprotein,and lends itselfto quick breads, cookies, muffins, pancakes, and othergoodsthatrelyonbakingpowderratherthanyeast.

FREERANGE is a termused todescribe themethod inwhichpoultry is raised for production. It signifies to consumers thatthe chickens are allowed to roam freely within the poultryhousewhilealsohavingaccesstotheoutdoors.GENETICALLYENGINEEREDFOODS—Biotechnologyisabroadterm describing processes such as crossbreeding, planthybridization,andfermentation.Whilebiotechnologyhasbeenusedbyhumansforthousandsofyears,geneticengineeringisarelatively new and rapidly developing form of biotechnologythat has raised public questions and concern regarding itsimpact on the environment, the safety of food made fromgeneticallymodifiedplantsandanimals,aswellas theethicalimplications of the technology. Unlike traditional breedingtechniques, genetic engineering focuses on recombinant DNAtechnology—the manipulation (blocking, adding, orscrambling)ofthegeneticmaterial(theDNA)insidethecellsof

living organisms to block or add desired, selected traits. Theresult isoften referred toasagenetically engineeredproduct,commonlyabbreviatedasGE(geneticallyengineered)orGMOs(geneticallymodifiedorganisms).GHEE is thepreferred (and revered) cooking fat in India, andit’s often the oil of choice for gourmet chefs,who know it asclarifiedbutter.Gheehasahigher smokingpoint thanbutter,makingitagoodchoiceforsautéingandfrying.

GRAINS

Amaranthisoneofthesmallestgrainsintheworld—aboutthesizeofapoppyseed.Thishighlynutritionalgrainhasamildlyspicy,earthyflavorandastickygelatinoustexture.Amaranth is gluten-free and tastes good when combinedwithothergrains,suchasbrownriceormillet.Barley,anancientcultivatedgrain, isavailablewholeandhulledorpearled,adescriptionoftheremaininggrainafteraprocessofrefining.Barley,oftenusedinsoupsandstews,is also awelcome addition to grain-based salads and hotbreakfastcereals.(SeeBarleyPrimavera.)Buckwheat, despite its name, is not related towheat. It isactuallytheediblefruitseedofaplantrelatedtorhubarbandisgluten-free.Roastedbuckwheat,calledkasha,hasanassertiveflavoranddriedtexturewhencooked.Unroastedwholewhitebuckwheathasamildflavorandsofttexture.Bulgur isa formofwheat thathasbeenpartially steamedand dried before being ground or cracked into smallerpieces.Bulgurhas anutty flavorperfect for pilafs, soups,andsalads.

Couscous— available in whole wheat or refined wheatversions,couscouslookslikeagrain,butit’sactuallyatinypasta made from durum (semolina) wheat flour.Traditionally, couscous is used as a bed for savoryMoroccan stews. Because of its ability to absorb and

enhance flavors, couscous has won favor among naturalfoodscooks.Itcanbecookedwithbrothorevenfruitjuicewith delicious results. Increased demand for this delicatepasta is helping other sizes of couscous to enter ourAmerican market. Israeli couscous is a large pearl oftraditional couscous. It has a slightly milder flavor thanregularcouscous.Also, largepearlsofLebanesecouscous,Syriancouscous,andFrenchwholewheatcouscouscanbefound inmostMiddle Eastern grocery stores and throughthemail.For informationoncookingcouscous,pleaseseeCOOKINGPASTA.

Kamut isa rediscoveredhighprotein“grandfatherwheat”cultivatedinEgyptaround4000B.C.Kamutislargerthanregularwheatwith a rich buttery flavor and a pleasantlychewytexture.Itisexcellentincereals,breads,andpastas.Millet,agluten-freegrain,isatinyroundyellowseedhighin protein. Its delicate flavor and soft, cohesive texturemakemillet an excellent choice for soups, pilafs, cereals,andbakedgoods.(SeeMilletandYamBurgers.)Oats,originallyusedformedicinalpurposes,areavaluablefoodsourcethatcanbeincorporatedintomanyrecipesfarbeyondthe limitsofbreakfastcereal.Usesofoats includewhole oat groats in pilafs and salads, oat bran added tobreads or casseroles, oatmeal in cookies and dairy-freesoups, and steel-cut oats in hot cereal or added to bakedgoods.(See“FeelYourOats”Burgers.)Polenta is simply yellow cornmeal that is cooked into athick porridge. It can be served simply spooned onto aplateandtoppedwithcheeseorsauceorpressedintoapanormold. Slices of polentamay be served as is or grilledand, when substituted for other grain, they add a warmsense of comfort to anymeal. (See Savory Tomato PestoPolenta.)Quinoa, native to the South American Andes mountains,hasbeencultivatedfornearlyfivethousandyears.Quinoa

was a staple food of the Andean people, regarded as asacredfoodbytheIncas.SpanishconquerorsdestroyedtheIncas’cropsandprohibitedtheIndians fromcultivating itbypenaltyofdeath.Quinoadisappearedforcenturiesuntilit was restored by a couple of Americans who saw thepotential for a nourishing source of food and startedrecultivation in Colorado. Although regarded as a cereal,botanically,quinoaisreallythefruitofaplantthatbelongsto the same family as beets, chard, and spinach. Quinoaseedsaretinyandroundwithoneflattenedside.Theseedshave a light yellow color, although black quinoa cansometimesbefound,aswell.(SeeQuinoaStuffedPeppers.)

Rice— Although there aremore than 7,000 rice varietiesgrownintheworld,herearetheonesthat findtheirwayintoourkitchensmostfrequently.Arborio—Thisroundriceisessentialinthemakingoftheclassic Italian dish risotto. This is considered an elegantricewithanunusualqualityofbeingabletoabsorb largequantitiesof liquidwithoutbecomingmushyor losing itsbite.Basmati—This aromatic longgrain rice is originally fromIndia and Pakistan. The grains are long and slender.Basmatiriceisextremelyfragrantwhencookedandhasastrong nutty flavor. Basmati rice comes in white andbrown;thebrownbasmatihasmorefiberandtakeslongertocookthanthewhite.Thisriceisexcellentinavarietyofethnic dishes and can bemade intomany side dishes orsalads.(SeeCilantroLimeRice,orOrangeCashewRice.)Brown—Thisisunpolishedricewiththeouterbranintact.It is more nutritious than white rice and takes longer tocook. Its excellent in pilaf and stuffing.With its pleasingchewy texture and earthy taste it standsupwell to otherflavors.Medium-grainbrownrice isplump,containsabitmorestarch,andhasa fluffytexturewhencooked.Short-grainbrownricehasasweetflavor,isstickywhencooked,

andisexcellentinsushiorricepuddings.Japonica— Meaning “Japanese,” this Asian domesticatedrice variety is distinguishable by its shorter, roundedgrains,whichtendtosticktogetherwhencooked.Thisriceisaredmahoganytoblackcolor.Theflavorisbutteryandnutty,anditmakesanexcellentsidedish,pilaf,andsalad.Sweet— Sweet rice is also called glutinous rice. Thesegrains are plump and short and look white with a waxyfinish.Sweetricebecomesverystickywhencooked,whichmakes it a great choice for desserts, puddings, and ricemolds.Thai black— This is a short-grain black rice from Asia,Indonesia,andthePhilippines.Itcooksupverystickywitha mild nutty, sweet flavor. It has a striking look on theplate and lends itself well to exotic desserts and ricepudding.(SeeThaiBlackRiceSalad.)Wehani—Areddishbrown,short-grainricewiththeflavorofwalnuts.With theouterbran intact, this rice iscookedmuch like brown rice. It’swonderful in soups, casseroles,stuffing, and side dishes.Wehani is particularly deliciouswhen combined with nuts and dried fruit like cherries,raisins,orcranberries.White— White rice has been hulled and polished, whichstrips many of its nutritional attributes. Although it maylook attractive because it is white and shiny, it is quiteneutralinflavorandcharacter.Somewhitericeisenrichedwith iron and vitamins to restore some of its nutritionalvalue.Wild—Notreallyarice,althoughmanycooksconsideritaricespecies, it’s theseedofanaquaticplantnativetotheGreatLakesareaoftheUnitedStates.Wildriceisgreattomix with other rice varieties as it has a strong hazelnutflavor and can be quite domineering by itself. It has achewy texture, and the dark color contrasts attractivelywithotherfoods. It’sgreat instuffingsandsalads.Always

washwellbeforeusingtoremoveanydebrisordirt. (SeeWildRicewithPecansandDriedCranberries.)

Ryekernelsaretypicallyhulledandgroundintoflourforuseinbreadandcrackerbaking.Yetrye’sheartyflavor,eitherwhole,flaked,orcracked,isawelcomeadditiontopilafdishes,salads,andhotcereals.Spelt— An ancient type of wheat, spelt provided severalculturessustenanceintheformofcereal,bread,andpilafs.Forcenturies speltwas popular in Egypt, Europe, and throughouttheMediterranean;however,by1900itwashardtofind.Spelthassincebeenresurrectedandcanbefoundinmanyspecialtyandnaturalfoodsstores.Thekernelsareovalanddarkbrown.Ithasanuttytasteandchewytextureandcanbegroundlikeany other grain into flour and then used in breads, cakes,pastries, and pastas. It’s also used in hot cereals and soups.Speltseemstobeacceptedbysomepeoplewhocannottoleratewheat. However, since spelt contains gluten, individualsallergic towheat should first checkwithahealthprofessionalforguidance.Teff is an extremely tiny gluten-free grain. When cooked, itremainscrunchyontheoutsidewithastickytextureinsideanda sweet andmalty flavor. Commonly used in Ethiopia, teff isappropriateforporridge,soups,orpreparedlikepolenta.

Wheatberries,thewholegrainofwheat,areshortroundedkernels of varying shades of brown. Berries have apleasant, chewy texture and nutty flavor. Soak themovernightbeforecookinganduse insalads,pilafs,breads,casseroles,andstuffing.(SeeWheatBerryWaldorfSalad.)

GRAINMILKS

Oat milk has a smooth, sweet quality that makes it aperfectfoilforcereal.Ricemilkisthelightestofall—agoodchoiceforshakesandsmoothies.

HUMMUSisaclassicMiddleEasternvegetarianspecialtymadefrompuréedchickpeaswithgarlic,oliveoil,andlemon.Tryitinawholewheatpitapocketwithtomatoes,sprouts,andyourfavoritegrilledorrawvegetables.IRRADIATIONisamethodoffoodpreservationinwhichfoodsaretreatedwithionizingradiationfromCobalt60,Cesium137,x rays, or high-energy electron beams frommachine sources.Irradiationisalsoreferredtoas“ionizingradiation”becauseitproduces energy waves strong enough to dislodge electronsfrom atoms and molecules, thereby converting them toelectrically charged particles called ions. Other termscommonly used to identify ionizing irradiation are “coldpasteurization” and “irradiation pasteurization.” Ionizingradiation reduces the number of disease-causing organisms infoods by disrupting their molecular structure and killingpotentiallyharmfulbacteriaandparasites.However,whenfoodis irradiated, some nutrients are destroyed, and untestedcompounds, referred to as URPs (unique radiolytic products),may be created.While irradiation of food has been shown tokillorinactivateanumberoffood-bornepathogens,itwillnoteradicate all pathogens. Additionally, irradiation can be usedonly on a limited number of foods. Foods that the U.S. FoodandDrugAdministration (FDA) have approved for irradiationincludewheat, flour, redmeat,poultry,pork, freshshelleggs,vegetables, and spices as well as refrigerated and frozenuncookedmeat,meatby-products,andcertainothermeatfoodproducts.KEFIR,originallymadefromcamel’smilkhighintheCaucasusMountains, isnowa sour liquidyogurt-tastingbeveragemadefrom cow’s milk. Usually found in the dairy section, it alsocomesinseveralflavors.KUDZU,derivedfromaplantroot,isamorepowerfulthickenerthanarrowrootand isused inone third thequantity. Itspurewhite chunks dissolve instantly in cold water and its silkytexturelendsitselftosoupsandhomemadepuddings.LEMONGRASS—A central ingredient in Thai and Vietnamese

cooking, this long and slender yellow green stalk looks like athinscallionandhasasharpcitrusflavor.Lemongrass is highly aromatic and only the bottom three tofourinchesofpalewhitestemareusedwhencooking.Itcanbeused in stir-fries, soups, sauces, and stocks. It’s also calledfevergrass, and many cultures make tea from the stalksbelievingthatitcanquellfeverwhenill.Itcanbefoundfresh,powdered,orchoppedandfrozeninmostAsiangrocerystores.MIRINisasweetcookingwinemadefrombrownrice.Besureto buy a natural variety. Mirin turns soy-based Asian saucesintolively,sweetglazes.Useitalsotosweetensaladdressingsforachangeofpace.MOCHIismadefromglutinousricethatispoundedandformedintoflatcakes.Mochiisoneofthequickestandtastiestwaystoeatwholegrain.Always look forbrown ricemochi toget therichest flavorandgreatesthealthbenefits.Slice thehardcakeinto small squares, andwatch thempuffupandbecome lightandchewywhenbaked,pan-toasted,orheatedinawaffleiron.MUESLIisacoldcerealmadefromrolledoats,driedfruits,andnuts. It is traditionally mixed with milk (or a nondairyalternative) and servedwith sliced or chopped fruit after thegrainshaveabsorbedtheliquid.

MUSHROOMS

The mushroom family encompasses many shapes and forms.Thebestwaytocleanmushroomsistouseamushroombrushoracleanclothtogentlycleanthesurfaceofthemushroom,orif there is noticeable dirt, rinse well in cold water and drainimmediately. Never soak mushrooms; they are alreadypredominantlywater,andtheywillsoakupexcesswatereasily.Always choosemushrooms that are fresh and notwrinkled,spongy, or spotted. Look formushrooms that aren’t split andwithout dark, separated gills. Although mushrooms areavailable canned and frozen,we recommend fresh unless youare using dried mushrooms for a specific dish. Dried

mushrooms should be soaked in warm water for 30 minutesand then rinsedbeforeusing.Somecooks save themushroomsoakingliquidforsaucesandsoups.Somemorecommonlyavailablemushroomsinclude:

Chanterelle— Chanterelles are golden, yellow mushroomswithacup-shaped,indentedcaprangingfrom¾inchto3inchesacross.Theyhaveapeppery,fruityflavorandmakeanincredibleomelete,crepe,orgarnishforstews.Enoki—Adelicatemushroom,itisthinandcream-coloredwithatinycapandlongstem.Enokisaremildinflavor.Morel—Thesemushroomshaveaconical-shapedcap thatis usually brown or golden colored. Morels are highlyprizedfortheirstrongwoodsyflavorandaroma.Theyarehard to clean because of the honeycomb caps,which getquite dirty. Make sure you rinse them several times, asquickly as possible and dry them immediately on papertowels.Oyster— Thismushroom has amild flavor with a tenderwhite flesh. It’s servedbest simply sautéed inoliveoil orbutterandlightlyseasonedwithsaltandpepper.Portobello— The familiar large round caphasbecome theking of mushrooms, not so much for the size but forversatility and flavor.This is a greatmushroom touse invegetariandishesbecauseof itsmeaty texture and strongflavor.Shiitake— This mushroom is dark brown with a chewy,meaty textureanda strong, earthy flavor.Available freshand dried, they are used inAsian-inspired dishes such asstir-fries,soups,andstews.

MUSTARD—Apungentcondimentmade fromgroundmustardseedsandspices.Therearemanyflavorsandtextures,themostcommonvarietiesbeingDijonstyleandstone-groundmustard.Greatforsauces,glazes,marinades,anddressings.

NUT BUTTERS add versatility to the natural foods kitchen.Naturalnutbutterssubstituteforlesshealthfulspreadsandmaybeusedtothickensauces.Ifyoulikepeanutbutter,you’llloveanalmondbutterandfruitspreadsandwich.Spreadnutbutteron whole-grain cakes or quick breads as an alternative tosugaryfrosting,ormixwithhotcerealsforextraprotein.Stirincashewbuttertocreateacreamedsoupwithoutthecream.NUTMILKShavegonewaybeyondbeingdairysubstitutes forpeoplewithallergiestobeingappreciatedfortheirownuniqueflavorsandtextures.Almondmilkisrichandsweet.

NUTS

Although in our country nuts and seeds are predominantlyeatenassnacks,theyareahighlynutritiousfood.Mostnutsareessentially theseedsordried fruitsof trees,withahardoutercasing or shell. The outer hulls of these seeds are softer thantheir nuts and are sometimes edible. Although peanuts areclassifiedasalegume,theyarecommonlyviewedasanut.Nuts are a good source of protein. Most nuts and seedscontain 8 to 25 percent of their calories from protein. SomenutssuchasBrazilnuts,almonds,andfilbertsalsoareagoodsourceofcalcium.Mostnutsalsoprovidesomepotassiumandiron.Nuts, although nutritious, are also high in calories and fatandshouldbeenjoyedinmoderation.Herearesomefavoritenutvarietiesandsomesimplewaystopreparethemathome:

Almonds— After roasting, they can be tossed in salads orcooked couscous. Make a simple dessert by plumpingcouscousinapplejuiceorgingerale.Addtoastedalmonds,cinnamon, and raisins. Serve this warm; drizzle a littlecreamoryogurtoverthetop.Brazil nuts— Chop these large nuts and sauté in somebutter or olive oil with sliced carrots, quartered brussels

sprouts,orslicedzucchini.Cashews—Roastedcashewsaddtremendousflavortowildorbrownrice.Addtoastedcashewstocookedrice;sprinklesometamariandasqueezeoflemonoverall.Pecans— Roasted pecans make a delectable topping foroatmeal and other hot cereals. Also use in pies, cookies,muffins, and granola. Top off bitter greens and savorygrainpilafs.Pine nuts— You may brown them in a sauté pan with atablespoonofoliveoil.Tryaddingthepinenutsandoiltocookedgreenbeansorasparagus.Pistachios—Try chopping shelledpistachiosandmixwithsomebread crumbs.Use this as a crust for tofu, eggplantsteaks, or tempeh.Dip the tofu, tempeh, or vegetables insomebeateneggfirstorsoakinbuttermilk;thenpressintocrumbs.Bake ina375°F.ovenuntil goldenbrown,about15minutes.Walnuts or BlackWalnuts— Excellent for baking, walnutsalso liven up rice pilaf dishes and vegetable stews. Trycooking some basmati rice and then adding toastedwalnuts,lightlysautéedpeas,andmushrooms.

OILS

Mass-market cooking oils have often been extracted usingsolventssuchashexane,orhighheat,whichdamagestheflavorand nutritive value of the oil. Look for oilsmarked “expellerpressed” to ensure that they have been obtained only bymechanical extraction. In general,monounsaturated oils, suchas olive and canola, are more likely to promote healthycholesterol levels and less likely than polyunsaturated oils tocause free-radical damage. However, polyunsaturated oils dosupply essential fatty acids and have a place in healthfulcuisine.

Avocado oil has a nutty flavor that does wonders for

homemadesaladdressings.Monounsaturated.

Canola oil, created in Canada from a special variety ofrapeseed, is an ideal all-purpose oil because it has verylittle flavor of its own and has a medium-high smokingpoint. It allows the other ingredients in recipes to shinethrough.Monounsaturated.

Cornoilhasabutteryflavorthatmakesitidealforbakingandforsautéingvegetables.Donotuse it fordeep-frying,asitwillfoamandsmokeathighheat.Polyunsaturated.Flax seedoil is generallyusedasanutritional supplementfor itshigh contentof omega-3 essential fatty acids. Fanstake a tablespoon per day, on salads or hot cereal. Flaxseedoilisveryfragileandmustneverbeheated;addittocookedfoodsaftercooling.

Olive oil, virgin and extra-virgin— A wide variety ofhandcraftedoliveoilsfromItaly,Spain,Greece,andothercountrieshavemadeoliveoilsamplingassophisticatedaswinetasting.Somearemorefruity;othersspicyortannic.Buy small bottles at first until you’ve found theonesyoulike best. Extra-virgin olive oil comes from the firstcrushing of the olive fruit and is the finest grade. It isbrightgreenandhasastrongeroliveflavorthanthemorerefinedoliveoils.Tryitinhomemadevinaigrettedressings,asadipforwhole-grainbread,ordrizzledoverwhitemeat.

Peanut oil is a favorite for stir-frying and deep-fryingbecauseofitshigh(450°F.)smokingpoint—aslongasitisrefined.Monounsaturated.Saffloweroilismildflavoredandgoodforgeneralcooking.Likemost polyunsaturated oils, it should not be used fordeep-frying,asitoxidizesreadily.

SesameoilgivesAsiancuisineadistinctiveflavor.Refined,it

isanexcellentchoiceforstir-frying.Toastedsesameoilhasadeep,roasted-nutflavorthatisidealinsmallamountsforflavoring Asian vegetable dishes, sauces, and soups.Typically,darkroastedsesameoilisusedasaflavordrizzleafter stir-frying vegetables. Don’t use it to sauté thevegetables, because of the low smoke point.Monounsaturated.

Unrefinedoils—Refinedoilshavebeenhighly filteredanddistilled and lack the deep, rich color and flavor ofunrefinedoils, aswell asmostof thenutrients.However,unrefinedoilshavetoolowasmokingpointtobeusedfordeep-fryingandotherhigh-heatcookingmethods,andtheybecome rancidmore quickly and easily than refined. Formost purposes, cooks prefer oils that are expeller pressedandrefined.Unrefinedoliveoil is referred toasvirginorextra-virgin (see Olive oil, above). Always refrigerateunrefinedoils.Walnutoilisalittlehardtofind,butthefresh,nuttyflavorit lends to saladdressings can’t be beat. Polyunsaturated.Hazelnutoilisagoodalternative.

OLIVES—Askatawell-stockedgrocerystoreorcheeseshopfornaturally cured olives. They are often sold in bulk and in anincreasingvarietyoftypesandorigins.Olivesthatarenaturallycuredandofferdelicateflavornuancesthatwouldotherwisebedestroyed.Cannedblackolivesareactuallyunripegreenolivesthat have been darkened by lye-curing. A few olives addinterestandabitofhealthfuloiltomanydishes.ORGANICFOODS—Organicfoodsaregrownwithouttheuseofpotentially harmful synthetic pesticides, herbicides, andfungicides. Organic agriculture is specifically designed topromote and enhance soil biodiversity by using earth-friendlyagriculturalmethodsandpractices.The“organic”labeldenotesthe use of materials and practices that enhance the earthsnatural ecological balance. Organic food handlers, processors,

and retailers adhere to strict standards and guidelines thatmaintaintheintegrityoforganicallygrownproducts.AccordingtotheNationalOrganicStandardsBoard,establishedundertheOrganic Foods Production Act of 1990, the primary goal oforganicagricultureistooptimizethehealthandproductivityofinterdependent communities of soil life, plants, animals, andpeoplebyseekingtorestore,maintain,andenhanceecologicalharmony.ThetermCertifiedOrganic indicatesthattheproductyou purchase has been certified by either a private certifyingagencyorastategovernmentagencythatisfullyaccreditedbythe United States Department of Agriculture (USDA). Allcertifying agencies must act consistently, competently, andimpartiallyinthecertificationprocess.Thisensuresconsumersthat production and handling practices always meet nationalorganicstandards.PASTA—Be creative in selecting pasta. A host of new colors,shapes, and types of pasta is available. Those with wheatallergiesmay choose fromdelicious pastasmade fromkamut,quinoa, or spelt.Once you get used towhole-grain pasta, thewhite-flourkindmayseempaleandblandincomparison.(SeeCOOKINGPASTAFormoreinformationandcookingtimes.)

SEAVEGETABLESORSEAWEED

Seaweedandseavegetablescomeinmanydifferentshapesandsizes.Seavegetableshavebeeneatenforhundredsofyears invarious parts of Asia, the British Isles, Canada, and theCaribbean.Mostofusarefamiliarwithnori,thewrapperthatholdssushitogether.Atonetimeoranother,youmayhavealsoeaten sea vegetables, never knowing they were a hiddeningredient in sauces, ice creams, puddings, and conveniencefoodsintheformofcarrageenorIrishmoss.Nutritionally,seavegetables are a good source of minerals such as potassium,calcium,phosphorous,iron,andiodine.Becauseseavegetablesspendtheirlifeintheocean,thesodiumcontentisalsoratherhigh.

TheTop10ReasonstoBuyOrganics

1. Supporttheenvironment:Organicproductionsystems

support natural ecosystems by using long-term

farming solutions. This restores, maintains, and

enhances ecological harmony, and positively affects

thehealthoftheenvironment.

2. Support our future needs:Organic farming embraces

theprinciplethatagriculturemustmeettheneedsof

thepresentwithoutcompromisingtheneedsoffuture

generations.

3. Build a biologically diverse agriculture: Organic

agriculturerespectsdiversitywithintheenvironment,

includingtheprotectionofplantandwildlifehabitats.

4. Help protect our water resources: Environmentally

friendly farming solutions contribute to the overall

qualityofourlakes,rivers,estuaries,andgroundand

drinkingwaters.

5. Increaseproductivityoftheland:Organicagriculture

buildsproductivenutrient-richsoilthatresiststopsoil

erosion.

6. Help protect our health:Organic production systems

limitinputsoftoxicandpersistentchemicalsintothe

environment. Choosing organic foods improves our

ownhealth, thehealthofourchildren, thehealthof

farmworkers,andthehealthoffuturegenerations.

7. Helpsmallfarms:Althoughmorelarge-scalefarmsare

making the conversion to organic practices, most

organic farms are small independently owned and

operatedfamilyfarms.

8. Support a true economy: Buying organic is a direct

investmentinthelong-termfutureofourplanet.The

choices we make now can free us from costly

pesticide-related environmental cleanups in the

future.

9. Save energy: Organic farming is less reliant on

nonrenewableenergysources, substitutingrenewable

sources or labor to the extent that is economically

feasible.

10. Organicfoodtastesgreat:Chefsacrossthecountryare

committedtousingorganicingredientsbecauseplants

from healthy soils and organically fed livestock

provide us with more flavorful food. Organic foods

allowtrueflavorstoshinethrough!

Sea vegetables are sold in dried strands, sheets, andpowdered forms.With the exceptionof dulse andnori sheets,mostseavegetablesmust firstbesoakedinwaterorboiledtoplump up before serving in a variety of dishes. Theymay beaddedtosaladsorsoups,madeintomarinatedrelish,servedasa sandwich topping, or cooked with seafood. When planningyour recipe, remember that most sea vegetables increase in

volume three to five times when they are reconstituted. (SeeEssentialSeaVegetableSalad.)

Arame is one of the more mild-flavored sea vegetables.Aramelookslikethinblackshredsandisslightlysweet.Itmakesabeautifulgarnishfordishes.Thisseavegetableisnormally soaked in warm water for twenty minutes toplumpupbeforebeingusedinrecipes.Dulse is a red sea vegetable that is normally available inwhole stringy leaves or sometimes powdered as acondiment.Ithasasomewhatchewytexturewithaslightlysalty aftertaste. It is also available smoked. Dulse isharvested off the northeast coast of Maine and in theBritish Isles. It is delicious mixed into cole slaw withshreddedcabbage,carrots,scallions,andoliveoil.Hijiki, ablack strand thickerand fatter thanarame,hasadelicateflavorandmustalsobesoakedbeforeusing.Hijikiaddsa lotofcharacter tosoups,chowders,noodledishes,andstir-fries.Kombuisathick,darkbrownseavegetablethatlendsitselftowardflavoringsoupsandbroths.Manycooksputasmallpiece in the water for cooking dried beans to enhanceflavor. Tomake a kombu broth, soak a ribbon of kombuovernightinwater.Thenextday,heatthesoakingliquidtoboilingwithaslicedonionandcarrot.Simmerfor twentyminutes, and after cooling, reserve the broth for furtheruse.Norigivesfastfoodawholenewmeaning.Startwithapotof cooked short-grain rice, a package of nori sheets, andyourimagination.Cookedorsmokedsalmon,well-drainedsteamedspinach,picklesofallkinds,andspearsofcarrotandcucumberallmakewonderfulsushifillings.Toastthenoriaccordingtothepackagedirectionsbeforeuse.Wakame is a tender, deep-green sea vegetable that goesintomisosoup(forthebeginner)orseaweedsalad(forthedie-hardfan).(SeeMisoBroth.)

SEITAN (wheat gluten is commonly known by this Japanesename)canbesubstitutedformeatinstews,kebobs,paella,anda host of other dishes. Well-seasoned, it is perhaps the“meatiest” of the meat substitutes. (See Spicy MexicanMarinade.)

SESAME SEEDS are one of the oldest known seasonings,datingback to3000B.c.Originallybrought toour shoresand incorporated intoAmericancuisinebyAfricanslaves,these small flat oval seeds come in colors ranging fromlight brown to black. Always look for the dark brownseeds, which have part of the outer hull intact, makingthemmorenutritious.Sesameseedshaveahighoilcontentand should be purchased in small quantities, as they canquicklyturnrancid.Keeptheseedsinasealedjarinacoolplaceinyourkitchenforuptotwomonthsorstoreinyourrefrigeratorforfourtosixmonths.

SOY

The soybean contains isoflavones (plant components) thatsupport heart health, strong bones, and balanced femalehormones.Soyisavailableinveggieburgersanddogs,andanincreasing number of ready-made meat substitutes. (See also:tempehandtofu)

Miso is a versatile seasoning paste made from fermentingsoybeanswithagrainstarterandseasalt.The traditionalseasoningofJapanesesoup,misomayalsobeusedindipsand sauces. Once you start experimenting withmiso, it’shard to stop. There are several varieties ofmiso, rangingfrom mild white miso to more pungent red and brownmiso. Try beginning with mellow white miso, which issweetandmild.(SeeMisoSaladDressing.)

Soymilkisagreatalternativeforthosewithdairyallergiesand is an easy way to get soy isoflavones into the dailydiet.Itcomesinavarietyofflavors,andinbothsweetenedandunsweetenedversions.

Soy sauce— Don’t settle for less than naturally brewed soysauce,which is also known as shoyu or tamari. The onlyingredients listed should be soybeans, wheat, water, andseasalt.Tamariisthesameasshoyu,butdoesnotcontainwheat. Use these delectable liquids sparingly, for theirsodium content is high. The advantage of genuine,naturallybrewedsoysaucesisthattheyaresoflavorful,alittlegoesalongway.Alwaysreadthelabelwhenbuyingsoysauce,asmanytimescheapversionsarenothingmorethanwater,salt,andcaramelcolor.Tamariandsoysaucearealsoavailableinlow-sodiumform.

TamariisatraditionalJapanesesoysaucemadewithwater,soybeans,andseasalt.Tamariisnormallyagedinwoodencasks for months, which produces a rich winelike flavormuchmorecomplexthansoysauce.Tamaricanbeusedasaseasoninginsoups,stews,salads,entrees,anddressings.

Tempeh is a traditional Indonesian soy food made byculturing cooked, cracked soybeans with the starterRhizopusoligospous.Itsmeatytextureandflavorworkwellinvegetarianburgers,casseroles,andstir-fries.

Tofu,thenow-familiarwhiteblockofsoycurd,isoneofthemost versatile ingredients in the natural foods pantry.Thereareessentiallythreevarietiesoftofuwithregardtotexture. Firm, extra-firm, and silken tofu are the mostcommonly available. Try firm and extra-firm tofu bycuttingitintochunksandaddingcookedtoameatlessstir-fry. These firm varieties may be grilled, sautéed, andbroiledbecausetheyholdupwelltohandling.Marinate cooked firm tofu in flax seed oil and lemonjuiceintherefrigeratorovernight;thentosswithchoppedvegetables for a salador sandwich stuffing. Silken tofu isdelicate,similarintexturetocustard,andmaybeusedforsauces,dressings,anddessertrecipes.

SPICESareusuallythewholeorgrounddriedseedsofaromaticplants.Considerinvestinginaspicegrinderorcoffeemillandbuyingwholespicestogrindyourself.Thefollowingspicesarethemostcommonlyused:cumin,chilipowder,turmeric,curry,garam masala, crushed red chili flakes, cayenne pepper,paprika, white and black peppercorns, Cajun seasoning,cinnamon,cloves,nutmeg,andallspice.SUMAC is a dark red spice that comes from the berries thatgrowonbushes throughout theMiddleEast. It isusually soldground and has a tart, lemony flavor and is used in MiddleEastern,Mediterranean,andPersianfood.It’sdeliciousonriceandsprinkledonshishkebabs.ItcanbefoundinmostMiddleEasterngroceries.SUPER GRAIN—A nickname for grains such as quinoa andamaranththatarenotedfortheirhighconcentrationoflysine,theaminoacidusually found in limitedproportions ingrains.Since the extra lysine give them a high quality of protein,supergrains can be combined with beans and other grains toboosttheirproteinvalues.

SWEETENERS

According to the USDA, in 1998 the average Americanconsumednearly140poundsofsugar.Althoughsomeofthesesugarswerefromnaturallyoccurringsourcessuchasfruitandvegetables, most were contained in prepared, packagedconvenience foods or added to the foodwe prepare at home.Therearemanymoresweetenersnowavailableonthemarket.Most sugars contain little more than calories, but manyalternative unrefined sugars contain trace elements, minerals,andvitamins.Thereisnowaytoclaimwhichsugarisbestforyou, because most nutritionists will say that regardless ofwhether it containsminerals or vitamins, during digestion allsugars break down into simple glucose, the basic body fuel,essential to the function of all cells. Most of the nutritionistsfeel the amount of trace minerals, vitamins, and elementscontained in unrefined sugars are too small to benefit from

nutritionally.Unrefined sweeteners are typically more expensive thanwhite sugar, because of the growth and processingconsiderations. Almost all of these alternative sweeteners areavailableinbothorganicandconventionalvarieties.

Amasake ismadebyculturingcookedricewithfermentedricecalledkoji.Enzymesconvertthericestarchtosimplesugars,mainlymaltoseandglucose.Traditionalamasakeisverythickandistypicallyusedforcooking.Ready-to-drinkvarieties have consistencies ranging from thin to milkshake-thick.Barleymalt is a thick, dark-colored sweetenermade fromsprouted barley that is dried, mixed with water, andcooked until a thick syrup forms. A good whole foodssweetener, high in complex, slow-digested sugars, barleymaltlendsitselftowardbaking,muffins,chocolatesauces,fruit breads, and desserts. Use it in baked beans, legumecasseroles, and jerk marinades and dressings. Substitutebarley malt one for one with white sugar. Reduce theliquidinyourrecipebyV4cupforeverycupofbarleymaltused.Brown rice syrup is a mild, minimally refined sweetener.Substitute it one to one for sugar, but reduce the totalamountofliquidintherecipeby¼cuppercupofbrownricesyrupused.Datesugarisanintenselysweetpowderproducedbydryingandgrindingdates.Itboastsallthenutrientsofdates,butitshouldbeusedinmoderation:Substitute⅔cupofdatesugarto1cupofsugarinrecipes.Dissolvingdatesugarinhot water before adding is a must; reduce other liquidsaccordingly.DemeraraandMuscovado sugarsareevaporatedcane juicesugarsthathavebeenleftminimallyprocessed.Thecoarsecrystals are sticky and dense with molasses and caramelflavors. These sweeteners are great for desserts, pies,

puddings, cakes,andwhereveracaramelized sugar flavorisdesired.Evaporatedcanejuiceisatermforsugarsthataremadebysqueezing sugarcane juice, drying it, and thenmilling orgrindingittovariousdegreesofgranulation.Thesesugarshaveamellow,molasses-like flavorandunderlying flavornuancesofspiceandvanilla.Fruit juice sweeteners are oftenmade with apple or grapejuiceconcentratesasthebasewithotherjuiceconcentratesaddedtoadjusttheflavorandsweetness.Youmayusethesame amount as a substitute for white sugar but mustreducetherecipesliquidcontentbyathird.Honey is one of the least-refined sweeteners, ranging inflavor and color depending on the particular plant fromwhichthebeesextractedflowerpollen.Since itraises theblood sugar quickly, it should be used in moderation.Alwayslookforrawhoney,whichhasitsnaturalnutrientsandenzymesintact.(Donotgivehoneytobabiesunder12months of age because it may contain Clostridiumbotulinium.Thesesporescancausebotulisminanimmatureimmune system; they are harmless after the first year ofage.)Rice syrup ismade from slightly polishedwhole grains ofrice.This syrup is lightercoloredandmoremild flavoredthan barley malt. It is less sticky, as well. Rice syrup ishypoallergenic,makingitagoodingredientforpeoplewhoare sensitive towheat or corn. It’s less sweet than honeyandcanbeusedinbaking,cookies,pies,andpuddings.Useit to roast root vegetables and allow the flavor of thevegetabletoshinethrough.Sucanat™ is a minimally refined, evaporated organicsugarcane juice. It has a pleasant, granulated texture andmeasures just like sugar. It lends a distinct molasses-liketaste towhatever it sweetens, so bear that inmindwhenaddingittorecipes.

TAHINI is a smooth sesame paste available raw and roasted.Try it on toasted bread in place of butter or on a vegetariansandwich. It adds protein, beneficial fats, and a rich, savoryflavor.(SeeBlackBeanHummus.)VEGAN—Adiet excluding all animal products (such as honeyordairyproducts)andmeats,fish,orfowl.VEGETARIAN—A diet including plant foods and animalproducts,suchasdairyandeggs,butnomeats,fish,orfowl.

VINEGARS

Balsamic Vinegar—In the United States, any dark, sweetvinegar can be labeled “balsamic,” but in Italy theregulationsdeterminingwhatcanbecalledacetobalsamicotradizionale are many and strict. To make sure yours isauthentic,lookforabottlewithawaxsealandaninsigniaof the producer’s origin. A limited number of Italianfamilies produce balsamic vinegar, using the same time-intensive methods they did in the Middle Ages—and insomecases,thesamecasks!Theresultingvinegarcanbeasthick as syrup and costs hundreds of dollars a bottle. Formost uses—in salad dressings and sauces—a much lessexpensive balsamic will do. Italians use balsamic vinegarwithdessert:afewdropsonberriesinsteadofsugar,oronasliverofcheese.

Brown rice vinegar is a favoriteofnatural foodscooks.Ricevinegarismellowandlessacidicthanothervinegars.ItisgreatonsaladsorasacondimentinAsian-inspireddishes.(SeeThaiCucumberSalad.)

Cidervinegarisagreatall-purposevinegarwithafaintappleflavor. There are many different acidic strengths andqualities of cider vinegar on the market. The traditionalmethod of vinegar manufacturing is referred to as theOrleansmethod,which involves apple cider orwine firstbeingfermentedwithunpasteurizedvinegarandthenagedinwoodencasksforuptosixmonthsbeforeitisreadyfor

use.Thisprocess yields amuchmore complex flavor andaroma than the quick method, which is much moremechanized and accomplished in just a few weeks fromstarttofinish.

Infused vinegars—You may make herb-and spice-flavoredvinegarsathomeeasilybymarinatingfavoriteherbssuchasthyme,rosemary,oregano,ortarragoninrice,wine,orcidervinegar.Placefourorfivelightlycrushedfreshherbstalksinajarwithtwocupsofvinegarandallowtomarryfor five tosixdays,until flavorsblend. Ifyou likea littlezip inyourdishes, add some fresh chilies of your choice,alongwiththeherbsorafewclovesoffreshgarlic.Specialty vinegars— Fruit-flavored vinegars, made byinfusing raspberries, figs, cherries, and other fruits, areused for salads and sauces. The strong earthy flavor ofsherryvinegarisusedonsaladsandtofinishsauces.Maltvinegar has a sharp, unusual flavor that goes well withfriedfoodsandpotatodishes.Umeboshi vinegar, also known as ume, is another favoriteingredient of natural foods cooks, especially people whoenjoy a macrobiotic lifestyle. Ume vinegar is not a truevinegar. This very tart and somewhat salty condiment ismade from liquid from fermented Japanese umeboshiplumsandtheAsianherbshiso leaf.This isaverystrongseasoning and should be used sparingly in dressings, insoups,andonsalads.

WASABIisJapanesemustardpaste.Itisintenselypungentandusuallyeatenintinydabsonsushi.AddatouchtoAsiansaucesforextrabite.Lookfornatural,driedwasabipowderandmakeyourownpaste; the ready-madepastesoftencontainartificialgreencoloring.YOGURT contains active cultures that contribute beneficialbacteria, alongwithhelpful enzymes, to the digestive system.Toavoidoverdoingsugar,buyplainyogurtandaddfreshfruit.

Organic yogurt is also available. Low-or nonfat yogurt is anidealsubstituteforsourcreamandiseventastier.Forthedairyabstainer, soy yogurt is now made with the same beneficialcultures and has the added plus of soy isoflavones. (See: soyfoods.)

MenuSuggestions

Eating three square meals isn’t what it used to be. Although the importance of eating anutritionallybalanceddiethasnotdiminished,theruleshavechanged.Insomewaysourculturehasbecomemoreexperimental.Today,grazingoreatingsmallmealsmorefrequentlyiscommontomanyofus.Wearealsoexperiencingahugeinterestinethnicfoodsandmanyofourdinnertablesreflectamodernglobalcuisineapproachtodining.Multi-ethnictastesamplingsservedonsmallplates, suchas Spanish tapas,Asiandim sum,andMediterraneanmeze, enableus tobemoreplayfulanddaringwithourfoodchoices.Combinationsofdishesonceconsideredunusualnowfallintothenorm,providedtheymakesensetoourtastebuds.

Timehasalsoaffectedourdinnerdecisions.Wewanttoeatrightandwantdinnersthattasteliketheytookalldaytoprepare—aslongastheytakeusunderahalfhourtomake.

Inordertofreeupsomeofyourkitchentime,wehaveputtogethersomemenusforyou.Hereare some everyday, special occasion, and favorite suggestions thatmay begin a new traditionaroundyourdinnertable.

WARMINGEVERYDAYDINNERSTHATCANBEPREPAREDAHEAD



SpicyMacandCheese



PadThai

EmeraldSesameKale



Servewithagreensalad

GLOBALFLIGHTSOFFANCY



AsianBraisedGreens

Samosas

FirecrackerShrimp

OrangeCashewRice

SesameSugarSnapPeas




BalsamicBerryDessertToppingovericecreamorbiscotti



CilantroLimeRice



YellowSplitPeaswithFreshDillandCrispyGarlic




HavanaBlackBeans


BakedFalafelBalls

Fattoush



INSPIREDVEGETARIANMEALS



QuinoaTabbouleh



OrangeCashewRice

ThaiCucumberSalad

KungPaoTofu

CilantroLimeRice

SeitanLasagna

Pan-RoastedFennel


PortobelloBurgers



TomatoBruschetta


GarlicSpinachStelliniPasta

EssentialSeaVegetableSalad

AdzukiBeanLoaf

VeganCreamedSpinach

ATHOMEFORTHEHOLIDAYS

THANKSGIVING

Herearesomealternativestothetraditionalturkey:





Servewith:


MapleGlazedCarrots


VersatileMashedPotatoesorParsnipMashedPotatoes

PumpkinBreadPudding

VEGETARIANTHANKSGIVING

Spinach,Beet,andWalnutSalad

HarvestVegetableShepherd’sPiewithOrangeMashedYamCrust



HOLIDAYORSPECIAL-OCCASIONBUFFETSTHATWILLIMPRESSYOURFRIENDSANDALLOWYOUTOBEAGUESTATYOUROWNPARTY

Thesebuffetcombinationslookextremelybeautifulwhencombined.Thecolorsandshapesarewonderful,andinmostcasesallthedishescanbemadeadayortwopriortoserving.Nobody likes to be busy scurrying around cooking while friends and family are in thehouse.

AMEDFEST

These dishes combined form aMediterraneanmeze theme. These recipes can all be served atroomtemperature.

RedPepperHummus

SpinachArtichokeDip

Fattoush

LigurianChickenBreastsorAthenianChickenRoll-Ups—serve themcut into1-inch-thick

medallions.




FAMILYFIESTA

ChiliCheeseTamales

Red-Chili-Rubbed Salmon—leave one side of salmon whole and serve guests from theintactside;it’sveryimpressive.

ChipotlePotatoSalad

CilantroLimeRice


PearBurritos

SPECIAL-OCCASIONASIAN

AsianTunaDumplingswithSoyDippingSauceorThaiFishCakes



PadThai

ThaiBlackRiceSalad

SzechwanSlaw

WISHINGWEWEREINTUSCANY


TomatoBruschetta




Pan-SautéedPortobelloPastawithRoastedGarlicandSun-DriedTomatoes

BalsamicBerryDessertToppingovergelato

ECLECTICTAPASMENUFORNEWYEAR’SORANYSPECIALOCCASION


Turkey,Sage,andPineNutMeatballswithCucumberRaita

FirecrackerShrimp

Quesadillaassortment


CajunSeafoodCakes,madeinsmallsilver-dollarstyle

GREATSUNDAY-NIGHTSUPPERS

ThaiCucumberSaladoragreensalad

TunaNoodleCasserole

StrawberryCobbler


MashedPotatoeswithjalapeñosandCheddar



DoubleDumplingBeefSteworMushroomTofuStroganoff


MapleGlazedCarrots

LemonLimeBars

TomatoBruschetta



Pan-RoastedFennel

WineRecommendations

Whenselectingawinetomatchyourdinner—whetherasimplepastaoranelaboratepaella—there are literally thousands of options. When wine and food meet at the dinner table, theintensity of the food can cancel the flavor of thewine and vice versa. For example, a simplewhitewinecouldbeoverwhelmedbyaheavyredmeat.While therearenorulesset instone,hereareafewguidelines:

Drinkwhatyou like.Recommendationsmadebywineexpertsmeannothing if thewinedoesnotappealtoyourtastebuds.

Drinkdrywinesbeforeyoueatsweets.Justlikesavingyourdessertuntilafteryourmeal,asweetwinewillmakeeverythingelsetastetart.

Matchtexturewithtexture.Drinkalightwinewithalightmeal.Enjoyafull-bodiedwinewithafull-bodiedmeal.

Herearesomesuggestions:

WHAT’SINAGRAPE?Winesarenamedfortheregionoftheworldinwhichthegrapesweregrownorforthevarietyofgrape.

A varietal wine is one named after the grape variety from which it is made (or theprincipalgrapeifmorethanoneisused).Thesamevarietyofgrapecantastedifferentlydependinguponthesoil,thesun,therain,thetemperature,andotherfactors.

Alternatively,mostEuropeanwinesarenamedfortheregioninwhichthewineismade.BordeauxismadeinBordeaux;ChablisinChablis;ChampagneinChampagne.Thebottlewillnotusuallytellyouwhatvarietyofgrapesisinthewine.

STORINGWINEIfyouplantostorethebottleforamonthortwo,keepthebottleslyingdownonarackawayfromdirectheatandsunlight.

Ifyouwillbeservingthewinesoon,followtheseguidelines:

Chillwhitewinesforatleastfourhoursintherefrigerator—champagneforawhilelonger.Removewhitewinefromtherefrigerator30minutesbeforeserving.

Ideally,redwinesshouldbeservedatacoolcellartemperature(about60°E).Ifyourredwine is at room temperature, chill the bottle in the refrigerator for 10 minutes beforeserving.

UNCORKINGTHEBOTTLEWhenremoved,examinethecork.Itshouldbeingoodcondition.Diditpopwhenthebottlewasopened?Ifthecorkslidesouttooeasilyorifitisthinorbroken,youmayhaveabadbottleofwine.Oxygencanmakewineoxidizeordeteriorate.

Sniffingthecorkwillnottellyouanythingaboutthewine,though.Thecorkcanhavean“off”odorandbecrustedwithtartaricacidcrystals,yetthewinecanstilltastedelicious.Nonetheless,youshouldmakesurethecorkisnotdriedout.Wineshouldbestoredonitssideorcorkdowntokeep the corkmoist andassure a good seal. If thewine is red andold, the corkmaybecomesoakedandcoloredfromthewine.

CHECKINGWINEPourasmallamountofwine.Carefullyswirltheglass.Thisallowsthewineto“breathe”oropenthefruitflavors.Bringittoyournose,inhaledeeply,andrelease.Thebestindicationoftasteandqualityisifyousmellitbeforeitreachesyournose.Ifthewinesmellslikesherry,itisoxidized.Ifithasanoffodor,thensomethingwaswrongwiththewaythewinewasmadeorstored.

Lookatthewineintheglassfromthecentertotheedgeagainstawhitebackground.Awhitewine should have a clean, attractive edge—not a watery edge. For reds, a consistent colorindicatesayoungerwinewhileanamberhuesuggestsamoreagedvariety. Ifwhitewinehasturnedbrown,thewinehasspoiled.

Nowitistimetotastethewine.Remember,youaretastingthewinetoseeitissound,nottoseeifyoulikeit.Therearethousandsofwinestochoosefromandnoonelikesthemall,butyouwanttoensurethewineisnotpastitsprime.

OrganicWines

Organicwinesdomore than taste great—they alsohelpprotect and rebuild the earth’snaturalresourcesandmaintainhealthysoil.Organicfarmingrequiresvineyardsorfarms

to use and document specific growing practices for three years prior to receiving

certification.Healthy soil is the true foundation of organicwine production. Instead ofusing synthetic pesticides and herbicides, organic vintners encourage biodiversity. Thistechnique helps to regulate andmaintain the health of the soil by attracting beneficialinsects(thenaturalpredatorsofharmfulinsects),encouragingthegrowthofcovercropsother than grape vines in the vineyard, andusingnatural fertilizers such as compostedanimalmanure.Healthiersoilproducesahealthierplant.

You’llfindwinesproducedfromorganicallygrowngrapeslabeledseveralways:

Made from organically grown grapes. Grapes are grown according to organicstandards. Though sulfites occur naturally in wine, many vintners recognize theextremedifficultyofproducingawinethatwillkeepwellwithoutincludingatleast-some sulfites in addition to those that occur naturally. Sulfites added duringfermentationkeepthewine’sflavorstableforalongerperiodoftime.

Organicallygrownandorganicallyprocessed.Grapesaregrownaccording toorganicstandards.Nopostharvestsulfitesareaddedandthewinesnaturallycontainlowerlevelsofsulfites.Mostorganicwinesarealsolabeled“noaddedsulfites.”

Biodynamic.Thisfarmingtechniquesupplementsmethodsusedbyorganicproducerswithhomeopathic-likepreparations,infusions,andspraysproducedonthefarmtoenhance and regulate plant growth, compost production, and soil fertility. Somebiodynamicwineproducersaddsulfiteswhileothersdonot.

Today,manyoftheorganicwinestastejustasgreatasconventionalwines.Thepricesareaffordable,too.Thecommitmentbyorganicwineproducersnotonlytoproducingthehighest quality product but also to maintaining the health of the environment issomethingwecanallraiseourglassto.

PREPARINGFORAPARTYHereareanswerstothemostcommonquestionsaboutpreparingforaparty:

HowmuchwineshouldIbuy?Astandard750mlbottleequalsapproximatelyfiveglassesofwine.Determinehowmanyofyourguestswilldrinkwine,andexpecteachtodrinktwotothreeglasseseach.Somewillhavemore,someless.

HowmuchshouldIspend?Determineyourbudget,butdon’tgooverboard.Therearegreatvalues for less than$12perbottle and, of course,manywonderfulwines that aremoreexpensive.

Redorwhite?Servebothifyourpartyismorethanjustafewpeople.Ifyouwouldliketostickwith just one choice, whitemay bemore appropriate for an afternoon partywithlighterfoods.Redisagoodchoiceforaheaviermenu.

WhataboutChampagne?WhilepeopleenjoyChampagne,generallyyourguestswon’tdrinkalot.Oneglasseachcanaddafestivetouch.WhenservingChampagne,pourlessthanyouwouldforwine.

TheCheeseCourse

ABRIEFHISTORYOFCHEESE

Cheeseistheoldestknownmethodofpreservingmilk.Theexistenceofcheesedatesbackmorethan one thousand yearswhen nomads traveledwithmilk stored in pouchesmade of animalhide.Theliquidmilkwasexposedtoheat,whichledtotheseparationofthemilksolids(curds)andthemilkliquids(whey).Theresultwassolidifiedmilk—cheese!

All cheese is, in simple terms, a separation of the curds and whey of milk product. Themanipulationof the curds intovarious formsormolds in addition to theuseof variousmilkshaveresultedinthemanystylesandvarietiesofcheesewehaveavailabletoday.

TYPESOFCHEESEThere are literally hundreds of varieties of cheese today.Here are someof the basic varietiesavailabledomesticallyandaroundtheworld:

Freshcheesehasgonethroughthecheese-makingprocessandisofferedforconsumptionataveryyoungage,usually in less than30days.Theseare typicallyverymoistandoftenspreadable.Anexampleisfreshchevre.

Softripenedcheesesrefertothosewithediblebloomyrinds.Anexampleisbrie.Thecheeseripens from the outside into the middle. The exterior, the bloomy rind, is white. Theinterior is the chalk; it is hardwhen the cheese is young andwill soften as the cheeseripens.

Trappistormonasterycheeseswereoriginallymadebymonks inthe fourteenthcentury inBelgium.Thecloistered lifeof amonkoffereduniqueopportunities todevelop foodandbeveragesbasedon theneedsof the commune.Themonksdevelopeda specific style ofcheeseusuallydescribedasasemi-softvarietywithwashedrinds.Therindsweretypically“washed” by the ales the monks were fermenting in the abbey. Typical of this style istodaysChimaycheese.

Whey cheese, such as ricotta, is produced during the heating of thewhey. Basically, thewheythatremainsfromaninitialcheeseproductionstillcontainsenoughproteinstoformotherproducts.Whenthewheyisreheated,theseproteinssolidifytoformanotherstyleofcheese.

Hard cheese has either a solid age or is producedusing very small curds.An example isParmigiano-Reggiano,whichisagedforaminimumof18monthsaccordingtotheItalianlawthatgovernsthecountry’scheeseproduction.

THEFLAVORSThereareasmanyflavorsofcheeseastherearevarieties.Thefollowingitemshaveaneffectontheflavorofcheese:

Milk. Themost popular milks used in cheese production today come from cows, goats,sheep,andwaterbuffaloes.Theanimals’milksvary inprotein, fat,mineral,andvitamincontent.Usingrawinsteadofpasteurizedmilkalsohasaneffect.Milkhasmoreflavorinitsnatural,rawstate.

Theanimal’sdiet.Thegrassandfeedtheanimalconsumeswhileproducingthemilkaffectthe flavorof the finalproduct.Forexample,SwisscowseatingrichalpinegrassproducethenuttyflavorinSwitzerland’straditionalcheeses.

Cheeserinds.Somerindsarenatural,whichmeansthecheesehardensnaturally fromtheoutside and the rind is the cheeseminus themoisture content. A natural rind is edible.Also,naturalmoldson cheese rindsprovideunique flavors. Somecheese iswashed in abrine,orsalty,solutiontwiceaweektoprohibitmoldgrowth.Othercheeseiswashedlessfrequentlytoencouragethegrowth.

The age of the cheese. As a very complex food, cheese continues to develop flavor andcomplexitywithtime.

Thesizeofthecurd.

RENNETSRennetisanenzymeaddedtothemilkthatbeginsthecoagulatingprocessthatturnsmilkintocheese. There are different types of rennet: animal, microbial, and vegetarian. Rennetlesscheeses,or“acidprecipitatedcheeses,”arecreatedusingtheirnaturalacidityanddonotrequiretheadditionofacoagulatingenzyme.Cottagecheese,ricotta,andsomevarietiesofmozzarellaareexamplesofrennetlesscheeses.

CHEESEFORVEGETARIANSMoreandmorecheeseproductsareavailableinvegetarianvarieties.Vegetariansshouldlookfortheterms“microbialrennet,”“vegetarianrennet,”or“madewithoutrennet”whenpurchasingacheeseproduct.

ORGANICCHEESEOrganiccheeseproductionbeginswiththeanimalsthatproducethemilk.Theymustberaisedinanorganicenvironmentandbefedorganicgrains.Also,theseanimalscannotreceiveantibiotics

orgrowthhormones.

In the cheese-making facilities, allmachines usedmust be designated for the production ofcertified organic products only. No genetically modified organisms (GMOs) are allowed inorganiccheese.Additionalstrictstandardsareenforced,includingspecificguidelinesforcleaningequipment.

STORINGCHEESECheesewillcontinueitsdevelopmentinyourrefrigeratorifallowedtobreathe.Storeyourcheesewrappedinpaper,whichallowsformoistureretentionaswellascirculation.Placeitinapartoftherefrigerator,likethevegetabledrawer,whereitwillnotbeexposedtolightorheat.

SERVINGCHEESEA good rule of thumb is to remove the cheese from the refrigerator approximately 30 to 45minutespriortoserving,dependingontheweightofthecheese.Softercheesewillrequirelesstimeoutof the refrigerator.This timeallows the cheese to “openup”anddevelop, similar toopeningabottleofwine.

Thetextureofacheesealsocontributestoitsbestformforserving.

Serveallsoftripenedcheesesinwedges.

Freshcheesescanbeservedwholetobespreadonbreadorcrackers.

Cutsemi-softcheesesintoanyformdesired.

Semi-hardcheeseshouldbeservedinwedgesorcubestoexposethecheesetotheair.

Hardcheeseshouldbeservedinlargechunks.

Bluecheeseshouldbeservedinchunks.

Agedgoatcheeseshouldbepresentedonitsown.

SELECTINGCHEESEFORAPARTYIfyouwanttosatisfyanddelightagroupofpeoplewithdifferenttastes,offeranicevarietyofcheeses.Agoodvarietytostartwithisabluecheese,asoftripenedcheese,afreshcheese,ahardcheese,andauniqueregionalcheese.Youmayalsotryselectingacombinationofcheesesmadefromvariousmilks—goat,sheep,andcow.Atypicalservingatapartyistwoouncesperpersonpervarietyofcheese.

PAIRINGWINEWITHCHEESEIfyouwishtohighlightaparticularwineorcheese,createasimplepairing.Yourwinemerchant

and cheesemonger are valuable sources of information and inspiration—ask them for theiropinions and favorite combinations. Pick one distinctwine and one cheese that pair togetherwell. For example, foragoodwinterpairing,pickaSyrahand serve itwitha ripenedchevrefromFrancesuchasPuligneySt.Pierre.Youmayalsopaircheeseandwinebyfocusingontheproducts’areaoforigin.Tryselectingacheeseandawinethatarebothproduced insouthernFrance.AniceCotesduRhone,fullofflavorwithfruitycomponents,willpairwellwithalovelygoatsmilkselectionfromPerigordcalledSoreda.

CheeseinRecipes

Cheeseisaflavorfuladditiontomanyrecipes.Sincecheesecontainsafairamountofsalt,youmaywishtoreducetheamountofsaltinyourrecipe.Tryaddingcheeseto:

Oven-roasted potatoes. Shred an agedGouda or ParmigianoReggiano over the topimmediatelypriortoserving.

Mashedpotatoes.AddgratedPepatoRomanotospiceuptheflavor.

Casseroledishes.AddgratedRomanoandomitanysalt.

Applepies.Aclassic!Shredcheddarontoppriortoserving.

Soup.Almostanycheeseintherefrigeratorwillcreateanewandexcitingrecipe.

Pasta.Manydifferentcheeseswillenhanceyourpastadishes,or foran interestingchangetryablueGoudamacaroniandcheese.

Agoodcheeseandwinepairingtakessomethought,andtheuniqueflavorcharacteristicsofboththewineandthecheeseneedtobeconsideredtocreateaperfectmatch.Trytheseideas:

ForastrongercheesesuchasReblochonoragedCheddar,selectastrongandmoreflavor-filledwinesuchasaChardonnay,Merlot,Zinfandel,orSyrah.

Creamy cheeses such as brie or St. Andre pair well with effervescent wines such asChampagneorasparklingwine.

Fresh cheeses such as Brin D’Amour or Livarot pair well with fruity wines like CheninBlancandRiesling.

Bluecheesespairwellwithsweeterwines.SelectalateharvestRiesling,Moscato,FrenchSauterne,orPorto.

GoatcheesespairwellwithcrispwinessuchasSauvignonBlanc.

HardcheesessuchasParmigiano-Reggianooryear-oldManchegopairwellwithyoungredwinessuchasCabernetSauvignon,Merlot,orChianti.

WHAT’SINANAME?Manycheesesthatdatebackcenturiesarenamedforthecityortheregionofproduction.Somecheeses are strictly regulated and a cheese produced in a different region of theworld couldnevershareanexclusivename.Forexample,thecheeseknownasRomanocanonlybeproducedinRome,Italy.EmmentalerismadeonlyinEmmental,Switzerland.Severalcountries—includingSpain, France, and Italy—have regulations applying to the production of name-controlledcheeses. The regulations govern the type ofmilk, its source, the specific breed of the animalproducingthemilk,theagingprocess,andthephysicalcharacteristicsofthecheese.Theserulesvaryfromproducttoproductandcountrytocountry,buttheyareanearnestefforttokeeptheproductqualityconsistentovertimeandtomaintainthenamesassociatedwithspecificproducts.

This exclusivityofnameandproduction location isnot sharedamongall cheeses,however.Cheddar, forexample, isnowproducedaround theworld,yet thecheddarmade inWisconsintastes much different from the cheddar produced in England. As you taste different types ofcheesesfromdifferentorigins,youmaynoticeyouenjoycheesefromacertainareaoftheworldandwanttofurtherexploretheproductsofthatregion.

Resources

There were many books used while writing this book, both for historical reference and foranecdotalentertainment.Here isa listofbooksthatyoumight findamusing, informative,andeveninspirational.

Bricklin,Mark, and the editors ofPreventionmagazine.PreventionMagazine’s Nutrition Advisor.Emmaus,Pa.:RodalePress,1993.

D’Amico, Serge, ed., and Frangois Fortin, ed.TheVisual Food Encyclopedia.Montreal, Quebec:Quebec/AmeriqueInc.,1996.

Domine, Andre. Organic & Wholefoods—Naturally Delicious Cuisine. Cologne, Ger.: CulinariaKoneman,1997.

Herbst,SharonTyler.TheFoodLover’sTiptionary.NewYork:HearstBooks,1994.

——.TheFoodLover’sCompanion.Hauppauge,N.Y.:Barren’s,1995.

Madison,Deborah.VegetarianCookingforEveryone.NewYork:BroadwayBooks,1997.

Margen,Sheldon,M.D.,andtheeditorsoftheUniversityofCaliforniaatBerkeley.TheWellnessEncyclopediaofFoodandNutrition.NewYork:RebusPublications,1992.

Roehl,Evelyn.WholeFoodFacts.Rochester,Vt.:HealingArtsPress,1996.

Sass,LornaJ.ThePressuredCook.NewYork:WilliamMorrow&Co.,1999.

Shaw,Diana.TheEssentialVegetarianCookbook.NewYork:ClarksonPotter,1997.

Sonberg,Lynn.TheHealthNutrientBible.NewYork:Simon&Schuster,1995.

Wittenberg,MargaretM.Good Food—TheComprehensive Food andNutritionResource. Freedom,Calif.:TheCrossingPress,1995.

PRODUCTSDeliciousfoodisoneoflife’sfewdependablepleasures.JustasWholeFoodsMarketisdifferentfrom conventional supermarkets, our private label products are also different. Instead of thesameordinarystuff,WholeFoodsMarketsownlabeledproductsaremadeofthehighestqualityingredients and offer exceptionally flavorful items from around theworld.Many aremade bysmall producers who possess a passion for delicious, quality food as well as a knowledge oftraditional methods of preparation. While each recipe and each product includes the highestqualityingredients,manyarealsocertifiedorganic.

AllofWholeFoodsMarket’sprivatelabelproductsarefreeofartificialsweeteners,colorings,flavorings, andpreservatives.Theseall-naturalproductsmeetallofourQualityStandards andalsotastegreat.TheWholeKids™linewastheUnitedStates’firstcertifiedorganicproductline

developedjustforchildren’stastebuds.

AtWholeFoodsMarket,ourcustomerscanbeconfidenttheywillfindthesamehighstandardsof quality and value in our private label products as they do in all the products we carrythroughoutourstores.

INFORMATIONIn our hecticworld, it is oftendifficult to find the time to research and investigate all of theissuesaffectingour lives.Onourwebsite,www.wholefoodsmarket.com,we shareour researchintonatural andorganic foods, health, nutrition, food safety, and environmental issues.As anaddedbonus,wehavearecipesectionfilledwithmanyrecipesthatdidn’tfitinthisbook.Avisittooursitewillhelpyoustayuptodatewithimportantinformationabouttheworldaroundus,aswellaswhataffectsyouandyourfamilyinyourownhomeandkitchen.


AboutWholeFoodsMarket

WholeFoodsMarket,aFortune1,000company,istheworld’slargestchainofnaturalandorganicfoodssupermarkets.Attheendofour2001fiscalyearwehadsalesof$2.3billion and126 stores in twenty-three states and theDistrict ofColumbia.Our storesaveraged 28,500 square feet in size. We had more than twenty additional stores indevelopment,withanaveragesizeofaboutthirty-fivethousandsquarefeet.Therearemorethan23,000TeamMemberscurrentlyworkingwithWholeFoodsMarket.Wearea public companywith common stock trading on the Nasdaq StockMarket (symbol:WFMI).

The stores are supported by regional distribution centers, bake houses, commissarykitchens, a seafood processing facility, a produce procurement and field inspectionoffice,andacoffeeroastingoperation.

According toFortunemagazine,Whole FoodsMarket ranks as the 21st-largest foodanddrugcompany in theUnitedStates,and the827th largestcompanyoverall.Evenwithrapidgrowth,WholeFoodsMarketremainsauniquelymission-drivencompany—highlyselectiveaboutwhatwesell,dedicatedtoourCoreValuesandstringentQualityStandards, and committed to the principles of right livelihood, Team Memberempowerment,communityservice,conscientiousretailing,andsupportforsustainableagriculture.

Ourcustomerscanbeconfidenttheywillfindthesamehighstandardsofqualityandservice from all Whole Foods Market stores. You’ll find our retail stores and our

subsidiarylocationoperatingunderthenames:WholeFoodsMarket®

Bread&Circus®

Wellspring®

FreshFields®

Harry’sFarmersMarket®

AllegroCoffeeCompany®

The Whole Foods Market family of stores is constantly growing. Please visit ourwebsite atwww.wholefoodsmarket.com for updated store locations and addresses, orcall1-888-SHOP-WFM.


Index

AdoboSauce

AdzukiBeanLoaf

adzukibeans,about

adzukibeans,cooking

agar-agar,about


almondmilk,about

almonds,about

amaranth,about

amaranth,cooking

amasake,about


anaheimchilies,about

anchochilies,about

AntsonaLog

Appetizers.SeealsoDip


BakedFalafelBalls


ChiliCheeseTamales




FragrantGinger-LimeChickenFingers

FriedGreenTomatoes





Samosas

SatéChickenSkewers





TomatoBruschetta

Triple-MushroomandLeekStrudel

Turkey,Sage,andPineNutMeatballs

Apple(s)

BerryFreeze

Cran-,RaspberryChutney

Fuji,Pie,FragrantSpiced

MapleBaked,withRolledOatCrust

TahiniSandwich,Open-Faced


applesauce,inbakedgoods

ApricotAscension


arame,about

arboriorice,about

arrowroot,about

Artichoke(s)

Dip,Spinach

Hearts,GrilledMarinated


Arugula

GarlicCreamedSpinachwith

VeganCreamedSpinach

AsianBraisedGreens

AsianDressing,Spicy

AsianFlankSteakSubmarine,Spicy,withSzechwanSlawandPeanutSauce

AsianStock


Asparagus

andOrange,SpringCouscouswith

SmokedSalmon,andSpicyPistachios,BowTieswith

WarmQuinoaSaladwithShrimpand


avocado,removingpitfrom

avocadooil,about


baking,defined

Baklava,MixedNutandFlaxSeed


Balsamic-RaspberryDressing

balsamicvinegar,about

bananas,freezing


BarbecueLentilswithEggplant

BarbecueSauce,Honeyjalapeño

barbecuing,defined

Barley

cookingtimesfor

andOats,CountryVegetableSoupwith

pearled,about

Primavera

barleymalt,about

BasilPesto

basmatirice,about

basmatirice,cooking

beancurd.SeeTofuBeanSprouts


PadThai

beans.Seealsospecificbeans

canned,about

cooked,storing

cookingtimesfor

jarred,about

nutrientsin

preparing

quick-soaking

insoups

varietiesof

BéchamelSauce

Beef


cookingmethodsfor

cookingtimesfor


Meatballs,Greek

PasteldeChoclo

slicingagainstthegrain


Stew,DoubleDumpling

testingfordoneness

Beet(s)

Dressing,DecoPink


Spinach,andWalnutSalad

Beverages

AppleBerryFreeze

ApricotAscension


CappuccinoSnap


freezingfruitsfor


Licuado

MangoPassionMontage

PassionPotion

Sangria

SoothingFreshGingerTea



birdchilies,about

Biscuit,Cornmeal

biscuits,tipforpreparing

BlackBean(s)


cookingtimesfor


Havana

Hummus

MardiGrasJicamaSlaw


Soup,Chipotle



Black-EyedPeas

cookingtimesfor

CountryVegetableSoupwithBarleyandOats

blackening,defined

blenders,immersion

Blondies,MapleButterscotchMacadamia


Blueberries,Dried,CinnamonStreuselCoffeeCakewith

BlueberryJohnnycake,Nectarine

BokChoy

AsianBraisedGreens

Wilted,GriddledSesameandGarlicTofuwith

BorrachoBeans

BowTiePastawithKasha,CaramelizedOnions,andWatercress

BowTieSalad,Bistro


braising,defined

brazilnuts,about

Bread.SeealsoTortilla(s)

Croutons

Pudding,Pumpkin

Rounds

Brie,Raspberry-Stuffed,WrappedinPhyllo

broadbeans,about

Broccoli,Roasted,Medley

Broccoli,WholeWheatLinguinewith

broiling,defined

Broth,Aromatic

Broth,Miso

brownrice,about

brownrice,cooking

brownricepasta,cooking

brownricesyrup

brownricevinegar

Brownies,Unbaked

Bruschetta,Tomato

buckwheat,about

buckwheat,cooking

buckwheatflour,about

buckwheatgroats.SeeKashaBulgur

AncientGrainPilaf

BakedFalafelBalls

cookingtimesfor

burdockroot,about

Burgers

“FeelYourOats”

MilletandYam

Portobello

TeriyakiTurkey,withGreenOnionandGinger

tipsformaking

Burritos,Pear

butter,inrecipes

Buttermilk


RanchDressing

substitutefor

ButternutSquash

Bisque

Roasted

Roasted,withPennePasta

butters,nut,typesof

ButterscotchMacadamiaBlondies,Maple

Cabbage

AsianBraisedGreens




Soup,Sweet’n’Sour,Hungarian


SzechwanSlaw

CabernetSauvignonwines

CajunDressing

CajunSpice

Cake

ChocolateAngelFood

Coffee,CinnamonStreusel,withDriedBlueberries



PineappleOrangeBundt,Rum-Painted

Cakes(savory)

Couscous,withMintandRedPepper

Fish,Thai

QuinoaVegetable

Risotto

Seafood,Cajun

SpicySmashedPotatoPatties

CalamariSalad,Southwestern


cannellinibeans.SeeWhiteBean(s)canolaoil,about

canolaoil,indressings

CapeCodWrap

CapelliniSalad,Lemon


carob,about

Carrot(s)


ChickenandDumplings

Coins,GingerAleandHoneyBraised

cooking,tipfor

GingerSoup


MapleGlazed

SesameSugarSnapPeas

Cashew(s)


PortobelloBurgers

Rice,Orange

cast-ironpans,seasoning

Catfish,PecanCornmealDusted

Cauliflower,Crackling

CausaLimenawithTuna

cayenne,about

“CertifiedOrganic,”meaningof

Chalupas,ShrimpandScallop

chanterellemushrooms,about

Chardonnaywines

Cheddar,EnglishFarmhouse,WhiteBeanandKaleGratinwith

Cheddar,MashedPotatoeswithJalapeñosand

Cheese.SeealsoFeta;GoatCheese;Parmesan

addingtorecipes



Cottage,Pancakes,Fluffy

Dip,HabanereAle


flavorsof

togarnishsoups

historyof




organic

pairingwithwines

PearBurritos

productionregulationsfor

Quesadillas,MushroomGoat-


RisottoCakes

SeitanLasagna

selecting,forparties

serving


forsoupaugratin


SpicyMacand

SpinachArtichokeDip


storing

SuperBowlconQuesoDip

SweetPotatoQuesadillas

Tamales,Chili

TomatoClouds

Triple-Pepper,andOnionQuesadillas

varietiesof

vegetarian,buying

WhiteBeanandKaleGratinwithEnglishFarmhouseCheddar

WoodlandMushroomQuesadillas

CheninBlancwines

Chicken

bestroastingmethodfor

Blackened,Salad

BreastPiccataFlorentine

Breasts,Ligurian

BreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade

ChiliBlancowith

cookingmethodsfor

CrunchySesameFive-Spice

Drumsticks,HandtoMouth

andDumplings

Fingers,Barbadian

Fingers,FragrantGinger-Lime


GreenCurry,Thai-Style

herbandgarlicflavorsfor

Jerk

Jerk,Wrap,Jamaican

Minced,Wok-SautéedMizunawith

PomegranateGlazed

PotPiewithWholeWheatCrust

Roll-Ups,Athenian

Salad,Caesar,Enlightened

Salad,Sonoma

Skewers,Saté

Soup,The


Stock

SurfandTurfPasta

SweetPotatoChili

andTortillaSoup,Spicy

ToscanawithWhiteBeans

andWildRiceSoup

Wings,Teriyaki

chickpeaflour,about

Chickpea(s)

BakedFalafelBalls

BlackBeanHummus

cookingtimesfor

FlorentinewithRoastedPeppers

MilletandYamBurgers

Patties,Spicy,withCilantro,Lime,andChilies

RedPepperHummus


Chili

BlancowithChicken

ChunkyGardenVegetable

SweetPotato

20,000LeaguesUndertheSeafood(var.)

Chili(es).SeealsoChipotle(s);Poblano(s)

AdoboSauce

Anaheim,MashedPotatoes

buyingandstoring

EasyMoleSauce

Green,PistachioMoleSauce

HabaneraAleCheeseDip

handling,tipsfor

HoneyJalapeñoBarbecueSauce


JamaicanJerkSauce

KashmiriSpiceMash


preparing,forrecipes


Terra-CottaStock

varietiesof

Chipotle(s)

-TomatilloSalsa

BlackBeanSoup

ChiliCheeseTamales

Dressing

PotatoSalad

Terra-CottaStock

Chocolate

AngelFoodCake

EarthBalls

Mousse,SilkenTofu


PeanutButterTwist

Chowder

Conch,Bahamian

MisoVegetable

RedBeansandRice

RoastedCornPoblano

SweetPotato,Corn,andKale

Chutney,Cran-AppleRaspberry

Chutney,Onion

cidervinegar,about

Cilantro

FirecrackerSpiceMash

leaves,removing,tipfor

LimeRice

Pesto,Jalapeño

CinnamonStreuselCoffeeCakewithDriedBlueberries

Clams


cleaningandcooking

opening,tipfor

Cobbler,Strawberry

Coconut

ChocolateEarthBalls



PeanutSauce,Curry

UnbakedBrownies

Coffee

CappuccinoSnap

iced,preparing


CoffeeCake,CinnamonStreusel,withDriedBlueberries

ConchChowder,Bahamian

condiments.SeealsoChutney;Dressing;Marinade;Sauce

cookies,storing,tipfor

cooking,withnaturalfoodsbasicsof

methodsof

potsandpansfor

utensilsfor

Corn



Chowder,RoastedPoblano

MardiGrasJicamaSlaw

PasteldeChoclo

PotatoSemi-Soufflé

Pudding,PumpkinPoblano


SweetPotato,andKaleChowder

corngrits,cooking

cornoil,about

cornpasta,cooking

Cornmeal

Biscuit

cookingtimesfor

PecanDustedCatfish


SavoryTomatoPestoPolenta

CottageCheesePancakes,Fluffy

Couscous

AncientGrainPilaf

CakeswithMintandRedPepper

cookingtimesfor

Israeli,about

Spring,withAsparagusandOrange

Toasted,Moroccan,withSpicedHoneyCitrusDressing

Cranberries


Dried,WildRicewithPecansand

WildRicewithPecansand

CreoleRemouladeSauce


Croutons

Crust,WholeWheat


Cucumber(s)

Gazpacho

Raita

Salad,Thai

CurryCoconutPeanutSauce

Curry-LemongrassDressing

daikon,about

dairyproducts,inrecipes

datesugar,about

demrarasugar,about

Desserts.SeealsoCake

ChocolateEarthBalls

FragrantSpicedFujiApplePie

LemonLimeBars






PearBurritos

PumpkinBreadPudding



SparklingOrangeGelled

StrawberryCobbler

Topping,BalsamicBerry

UnbakedBrownies

Dip

BlackBeanHummus

GoatCheese,WarmHerbed

HabaneraAleCheese

Honey-Dijon

PicodeGallo

Pink

RedPepperHummus

Spinach

SpinachArtichoke

SuperBowlconQueso

ToastedPepita


DippingSauce,Soy

DippingSauce,Thai

Dressing.SeealsoMarinade

Balsamic-Raspberry

Beet,DecoPink

ButtermilkRanch

Caesar,Enlightened

Cajun

Chipotle

Curry-Lemongrass

FetaandRoastedGarlic,Creamy

FetaDill

HoneyCitrus,Spiced


KiwiandSatsumaMandarinOrange

Lemony

Mustard

Parmesan


RoastedSesame-Honey

Russian

Salad,Miso

Salad,Tikka

Sesame-Ginger

Sesame-Tamari

Southwestern

SpicyAsian

Szechwan

Tamari

TropicalHerb

Walnut

dryheatcooking

dulse,about

Dumplings,Parmesan-Parsley

Dumplings,Tuna,Asian,withSoyDippingSauce

durum(semolina)flour,about

edamame,about

Eggplant

BarbecueLentilswith


Roast,withOrzoandRicottaPillows

Salad,Algerian

Soup,Greek,Chilled

SpicyRoasted,withSesameandHoney

Enchiladas,GreenChiliPistachioMole

enokimushoroms,about

Entrees.SeealsoOne-PotMeals


BayScallopsDijon


BroiledTunaStuffedwithSpinachandSun-DriedTomatoes


CarneAsadawithjalapeñoCilantroPesto


ChickenBreastsStuffedwithGoatCheeseandRoasted

RedPepperTapenade


convertingsidedishesto


FirecrackerShrimp





ImperialOrangeTofu


KungPaoTofu


LimeSearedScallopsoverBabySpinach

OléTurkeyTacos

PasteldeChoclo







Wok-SautéedMizunawithMincedChicken

evaporatedcanejuice,about

FalafelBalls,Baked

farro.SeeSpelt

Fattoush

favabeans,about

Fennel,Pan-Roasted

Feta

BistroBowTieSalad

DillDressing

GreekBeefMeatballs

Orzoand,withLemon-CaperDressingandKalamataOlives

andRoastedGarlicDressing,Creamy


Fish.SeealsoTuna

Bites,Potato-Chip-Crusted


CajunSeafoodCakes

Cakes,Thai

cookingmethodsfor

deboning,tipfor




20,000LeaguesUndertheSeafoodChili(var.)

fishsauce,about

Five-Spice(powder)

Chicken,CrunchySesame

Sauce

spicesin

Tofu,Braised

flaxseed,about

FlaxSeedandMixedNutBaklava

flaxseedoil,about

flour,inrecipes

flour,sifting

flour,typesof

freerange,meaningof

Fruit.Seealsospecificfruits


Free-FormFrozen,WatermelonSpritzerwith

freezing

juicesweeteners

PassionPotion

ripening,tipfor

Sangria

GaramMasala

garbanzobeans.SeeChickpea(s)

Garlic


CreamedSpinachwithArugula

Crispy,YellowSplitPeaswithFreshDilland

andgingerpaste,preparing

odor,tipforremoving

Parsley,andParmesan,Fettuccinewith

Roasted,andFetaDressing,Creamy

Roasted,andSun-DriedTomatoes,Pan-SautéedPortobelloPastawith

roasted,howtoprepare


SpinachStelliniPasta

TofuBites,Crispy

garnishes,forsoups

Gazpacho

geneticallyengineeredfoods

geneticallymodifiedorganisms(GMOs)

Gewürtztraminerwines

ghee,about

Ginger

-LimeChickenFingers,Fragrant

Fresh,Tea,Soothing

andgarlicpaste,preparing

grating,tipfor

peeling,forrecipes

Soup,Carrot


glutinousrice,about

GoatCheese

Dip,WarmHerbed

PiquilloPepperswith

Quesadillas,Mushroom

andRoastedRedPepperTapenade,ChickenBreastsStuffedwith

GorgonzolaandBasil,ChilledLinguinewith

grain-basedmilks,about

Grain(s).Seealsospecificgrains

Ancient,Pilaf

cooked,storing

cookingtimesfor

togarnishsoups

varietiesof

Gratin,WhiteBeanandKale,withEnglishFarmhouseCheddar

GreatNorthernBeans

cookingtimesfor


GreekBeefMeatballs

GreekEggplantSoup,Chilled

Greens.Seealsospecificgreens

AsianBraised

cooking,tipfor

Griddlecakes


Spinach,Garlic,andRosemary

grilling,defined

groats.SeeWheatBerry(ies)

HabaneraAleCheeseDip

habanerachilies,about

HavanaBlackBeans


herbs.Seealsospecificherbs

addingtostock

cutting,tipfor

fresh,storing

togarnishsoups

inrecipes

high-altitudebakingtips

hijiki,about

hoisinsauce,about

Honey

-DijonDip

CitrusDressing,Spiced

JalapeñoBarbecueSauce

Hummus

about

BlackBean

andFire-RoastedVegetableClub

RedPepper

HungarianSweet’n’SourCabbageSoup

immersionblenders

ImperialOrangeSauce

ImperialOrangeTofu

infusedvinegars,about

ingredientguidelines

irradiation,effectof


Jalapeño(s)

BarbecueSauce,Honey

CilantroPesto


JamaicanJerkSauce

JapaneseKaleSaladwithShiitakeMushrooms

Japonicarice,about


JerkChicken

JerkChickenWrap,Jamaican

jerkcookingmethod

JerkSauce,Jamaican

jicama,about

Johnnycake,NectarineBlueberry

Kalamataolives,about

Kale


EmeraldSesame


Salad,Japanese,withShiitakeMushrooms

SweetPotato,andCornChowder

andWhiteBeanGratinwithEnglishFarmhouseCheddar

kamut,about

kamut,cooking

kamutpasta,cooking

Kasha,CaramelizedOnions,andWatercress,BowTiePastawith

KashmiriSpiceMash

kefir,about

KidneyBean(s)


cookingtimesfor

CreoleBeanandRiceSoup


OléTurkeyTacos

RedBeansandRice


Kids,Cookingwith

AntsonaLog

ChocolateEarthBalls

CreativeLunchBox101


FluffyCottageCheesePancakes



OléTurkeyTacos

Open-FacedAppleTahiniSandwich




SparklingOrangeGelledDessert


TomatoClouds


KiwiandSatsumaMandarinOrangeDressing

knives,buying

kombu,about

kudzu,about

KungPaoTofu

Lamb

cookingmethodsfor

Roast,Persian,àlaGrand-Mère

testingfordoneness

Lasagna,Seitan

Lasagna,SpinachMushroom

Latkes,Vegetable,NotYourGrandmothers

Leek(s)



andTriple-MushroomStrudel

legumes.Seealsobeans

lemongrass,about

LemongrassDressing,Curry

Lemon(s)

-flavoredoil,howtomake

CapelliniSalad

juice,inrecipes

LemonyDressing

LimeBars

PepperMarinade

TahiniSauce

TikkaSaladDressing


Lentil(s)

cookingtimesfor

withEggplant,Barbecue

andMushroomTagine

preparingforcooking

Sausage,andRiceSoup

Lettuce

Fattoush

LeafCups,TandooriStuffed

Licuado


LimaBeans

cookingtimesfor

Skillet-Roasted,withItalianHerbs

Limeade,TripleCitrus,UltraRefreshing

Lime(s)

-TarragonMarinade

Bars,Lemon

juice,inrecipes

SearedScallopsoverBabySpinach


Linguine,Chilled,withGorgonzolaandBasil

Linguine,WholeWheat,withBroccoli

lobster,howtocook

lunchboxideas

MacandCheese,Spicy

MacadamiaBlondies,MapleButterscotch

MangoPassionMontage

MapleBakedBeans,Smoky



MapleGlazedCarrots

Marinade.SeealsoDressing

LemonPepper

Lime-Tarragon

Mediterranean

Pomegranate

Sesame-Miso

Shrimp

SpicyMexican

Teriyaki,TripleCitrus

tipsforusing

Toscana

meat.SeeBeef;Lamb;Pork

Meatballs,GreekBeef

Meatballs,Turkey,Sage,andPineNut

MediterraneanMarinade


MediterraneanVegetableWrap

MenuSuggestions

Asianbuffet

Fiestabuffet

globaldinners

Mediterraneanbuffet

prepare-aheaddinners

Sundaynightdinners

Tapasbuffet

Thanksgivingholidays

Tuscanbuffet

vegetariandinners

Merlotwines

MexicanMarinade,Spicy

MexicanSpiceMixture

milk(non-dairy)

grain-based

nut-based

oat

soy

millet,about

millet,cooking

MilletandYamBurgers

mirin,about

Miso

addingtorecipes

Broth

togarnishsoups

Marinade,Sesame-

SaladDressing

VegetableChowder

Mizuna,Wok-Sautéed,withMincedChicken

mochi,about

moistheatcooking

mojo,about

MoleSauce,Easy

morelmushrooms,about


MoroccanToastedCouscouswithSpicedHoneyCitrusDressing

Mousse,SilkenTofuChocolate

Mozzarella,Smoked,andPenneSalad

muesli,about

MungBean(s)

cookingtimesfor


Soup,Spicy

muscovadosugar,about

Mushroom(s)

buyingandcleaning

dried,soaking

Goat-CheeseQuesadillas

Lasagna,Spinach

andLentilTagine

Portobello,Club

Portobello,Pan-Sautéed,PastawithRoastedGarlicandSunDriedTomatoes

PortobelloBurgers

Shiitake,andSugarSnapPeas,OrecchiettePastawith

Shiitake,JapaneseKaleSaladwith

TofuStroganoff

Triple-,andLeekStrudel

Triple-,Bisque

varietiesof

Woodland,Quesadillas

mussels,cleaningandcooking

mustard,about

MustardDressing

naturalfoods

alternativeproteins

basicapproachto

cookingbasicsfor

cookingmethods

cookingutensilsfor

ingredientguidelines

meat,poultry,andseafood

potsandpansfor

navybeans,about

navybeans,cooking


nori,about

nutbutters,about

nutmilks,about

nuts.Seealsospecificnuts

nutrientsin

toasting

varietiesof

oatmilk,about

Oat(s)

cookingtimesfor

CountryVegetableSoupwithBarleyand

“FeelYourOats”Burgers

Rolled,Crust,MapleBakedPearsorAppleswith

oils

buying

forcooking

fordressings

seasoning

spraymisterfor

varietiesof

oliveoil

fordressings

flavored,addingtosoups

Olives

BistroBowTieSalad

Kalamata,about

Kalamata,OrzoandFetawithLemon-CaperDressingand


One-PotMeals

ChickenandDumplings

ChickenPotPiewithWholeWheatCrust


DoubleDumplingBeefStew

HarvestVegetableShepherd’sPiewithOrangeMashedYam

Crust

LentilandMushroomTagine


MushroomTofuStroganoff




SpicyMacandCheese


TunaNoodleCasserole

TurkeyPicadillo


Onion(s)

Caramelized,Kasha,andWatercress,BowTiePastawith

Caramelized,TurkeyRoulade

Chutney

RoastedThree-,Stock

Soup,French,forEveryone

Triple-Pepper,andCheeseQuesadillas

Orange(s)

CashewRice

GelledDessert,Sparkling

GlazedSweetPotatoOvenFries

MashedYamCrust,HarvestVegetableShepherd’sPiewith

MashedYams

SatsumaMandarin,andKiwiDressing

Sauce,Imperial

Sauce,Raisin-

SpringCouscouswithAsparagusand


OrecchiettePastawithShiitakeMushroomsandSugarSnapPeas

organiccheese,about

organicfoods,about

organicwine,about


OrzoandRicottaPillows,RoastEggplantwith

oystermushrooms,about

oysters,shucking

PadThai

pan-frying,defined

pan-searing,defined

PanangGreenPeaSoup

Pancakes,FluffyCottageCheese

Parmesan

-ParsleyDumplings


Dressing


FettuccinewithGarlic,Parsley,and

togarnishsoups


pasillachilies,about

PassionPotion

Pasta.SeealsoCouscous

BayScallopsDijon

BistroBowTieSalad

BowTie,withKasha,CaramelizedOnions,andWatercress



cookingmethodfor


togarnishsoups

LemonCapelliniSalad

Orecchiette,withShiitakeMushroomsandSugarSnapPeas


PadThai

Pan-SautéedPortobello,withRoastedGarlicandSun-DriedTomatoes

Penne,RoastedButternutSquashwith

preparingahead

reheating


SeitanLasagna


SpaetzleorSpätzle

SpeltPennewithPeasandWalnuts

SpicyMacandCheese


Stellini,GarlicSpinach

SurfandTurf

testingfordoneness

TunaNoodleCasserole

varietiesof

wheat-free,cooking

whole-grain,cooking


PasteldeChoclo

pastrydough,workingwith

patties.SeeCakes(savory)

Peanut(Butter)

AntsonaLog

ChocolateEarthBalls

PlayDough

Sauce,Creamy

Sauce,CurryCoconut

softening,tipfor

Twist,Chocolate

UnbakedBrownies

peanutoil,about

PearBurritos

Pears,MapleBaked,withRolledOatCrust

Pea(s).SeealsoBlack-EyedPeas;SplitPeas

Green,Soup,Panang

SugarSnap,OrecchiettePastawithShiitakeMushroomsand

SugarSnap,Sesame

andWalnuts,SpeltPennewith

Pecan(s)

ChocolateEarthBalls

CornmealDustedCatfish

andCranberries,WildRicewith

andDriedCranberries,WildRicewith

PenneandSmokedMozzarellaSalad

Pepita,Toasted,Dip

peppercorns

addingtostock

cracking,methodfor

inrecipes

varietiesof

Pepper(s).SeealsoChili(es)

Gazpacho

Multicolored,andSausageswithBasil


QuinoaStuffed

Rainbow,JavaneseRoastedTofuwith

Red,Hummus

Red,Roasted,Tapenade,ChickenBreastsStuffedwithGoatCheeseand


RoastedScarlet

roastingandpeeling

Triple-,Onion,andCheeseQuesadillas


Pesto,Basil

Pesto,JalapeñoCilantro

Pesto,Sun-DriedTomato

PicodeGallo

Pie,FujiApple,FragrantSpiced

Pie,Pot,Chicken,withWholeWheatCrust

Pie,Shepherds,HarvestVegetable,withOrangeMashedYamCrust

Pie,Tortilla,Eight-Layer

Pilaf,AncientGrain

PineNut(s)

andSpinachQuiche

Turkey,andSageMeatballs

PineappleOrangeBundtCake,Rum-Painted

PinotGrisorPinotGrigiowines

PinotNoirwines

PintoBeans

BorrachoBeans


piquillopeppers,about


Pistachio(s)


MoleSauce,GreenChili

Spicy,BowTieswithSmokedSalmon,Asparagus,and

PlayDough,PeanutButter

poaching,defined

Poblano(s)


Chowder,RoastedCorn

CornPudding,Pumpkin

Terra-CottaStock


Triple-Pepper,Onion,andCheeseQuesadillas

polenta,about

Polenta,SavoryTomatoPesto

Pomegranate

buyingandstoring

GlazedChicken

Marinade

seeds,garnishingwith

seeds,removing

Pork.SeealsoSausage(s)

cookingmethodsfor

Loin,Cubano-Style

Loin,HazelnutCrusted

testingfordoneness

PortobelloBurgers


portobellos,about


potatopasta,cooking

Potato(es).SeealsoSweetPotato(es)

CausaLimenawithTuna

CornSemi-Soufflé

Golden,andAubergineSalna


Mashed,AnaheimChili

Mashed,Parsnip

Mashed,Versatile

Mashed,withJalapeñosandCheddar


Patties,SpicySmashed

preparingforcooking

Salad,Chipotle

Salad,Spring,withTropicalHerbDressing

Samosas

Spinach,Garlic,andRosemaryGriddlecakes

potsandpans,forcooking

poultry.SeeChicken;Turkey

ProteinGarnishes

proteins,alternative,typesof

Pudding,Bread,Pumpkin

Pudding,PumpkinPoblanoCorn

PumpkinBreadPudding


PumpkinSeeds

howtotoast

Roasted,WheatBerrieswithGreenChiliesand

ToastedPepitaDip

Quesadillas

MushroomGoat-Cheese

SweetPotato

Triple-Pepper,Onion,andCheese

WoodlandMushroom

Quiche,SpinachandPineNut

Quinoa

cookingtimesfor

rinsing

Salad,Warm,withShrimpandAsparagus

StuffedPeppers

Tabbouleh

VegetableCakes

quinoapasta,cooking

Raisin(s)

-OrangeSauce

AntsonaLog

ChocolateEarthBalls


Raita,Cucumber

Raspberry(ies)

-StuffedBrieWrappedinPhyllo


Chutney,Cran-Apple

EspressoPotsdeCrème

Vinaigrette

recipes

assemblingingredientsfor

cookingbasicsfor

cookingmethodsfor

cookwarefor

ingredientguidelinesfor

redsavinachilies,about

rennet,about

RhubarbandStrawberrySoup,Chilled

Rice

AncientGrainPilaf

andBeanSoup,Creole

Black,Thai,Salad

CilantroLime

cookingtimesfor

Lentil,andSausageSoup

OrangeCashew

RedBeansand

RisottoCakes

varietiesof

riceflour,about

ricemilk,about

ricepaperwrappers,workingwith

ricepasta,cooking

ricesyrup,about

Rieslingwines

RisottoCakes

roasting,defined


RussianDressing

ryeflour,about

ryekernels,about

ryekernels,cooking

saffloweroil,about

Salad

BarleyPrimavera

BlackRice,Thai

BowTie,Bistro

Calamari,Southwestern

Chicken,Blackened

Chicken,Caesar,Enlightened

Chicken,Sonoma

ChipotlePotato

Couscous,MoroccanToasted,withSpicedHoneyCitrusDressing

Cucumber,Thai

Eggplant,Algerian

Fattoush

“It’sAlive,”

Kale,Japanese,withShiitakeMushrooms

LemonCapellini

LinguinewithGorgonzolaandBasil,Chilled

MardiGrasJicamaSlaw

Potato,Spring,withTropicalHerbDressing

Quinoa,Warm,withShrimpandAsparagus

QuinoaTabbouleh

SeaVegetable,Essential

SmokedMozzarellaandPenne


Spinach,Beet,andWalnut

SzechwanSlaw

Tuna,Mediterranean


WheatBerryWaldorf


WildRicewithPecansandDriedCranberries

Salmon,Red-Chili-Rubbed

Salmon,Smoked,Asparagus,andSpicyPistachios,BowTieswith

Salsa

PicodeGallo

Tomatillo-Chipotle

salt,inrecipes

Samosas

Sandwiches.SeeahoQuesadillas;Wraps

AppleTahini,Open-Faced

creative,forlunchboxes

Fire-RoastedVegetableandHummusClub

JerkChicken



TofuReuben

Sangria

SantaFeVegetableWrap

SatéChickenSkewers

Sauce

Adobo

BasilPesto

Béchamel

CreoleRemoulade

CurryCoconutPeanut

Dipping,Soy

Dipping,Thai

Five-Spice

GreenChiliPistachioMole

HoneyJalapeñoBarbecue


Jerk,Jamaican

LemonTahini

Mole,Easy

Orange,Imperial

Peanut,Creamy

PicodeGallo

Raisin-Orange

Sun-DriedTomatoPesto

Tomatillo


Sausage(s)

andouille,about

Lentil,andRiceSoup

andMulticoloredPepperswithBasil

RedBeansandRice

SurfandTurfPasta

sautéing,defined

SauvignonBlancwines

Scallop(s)

Bay,Dijon

CajunSeafoodCakes

LimeSeared,overBabySpinach

andShrimpChalupas

ScotchBonnets,about

SeaVegetable(s)

togarnishsoups

nutrientsin

Salad,Essential

soaking

varietiesof

seafood.SeeFish;Shellfish

searing,defined

seaweed.SeeSeaVegetable(s)

Seitan

Lasagna

semolinapasta,cooking

serranochilies,about

sesameoil,toasted

togarnishsoups


Sesame-GingerDressing

Sesame-MisoMarinade

SesameSugarSnapPeas

Sesame-TamariDressing

SpicyAsianDressing

sesameseeds

ChocolateEarthBalls


SesameSugarSnapPeas

SpicyAsianDressing

UnbakedBrownies

Shellfish.SeeahoScallop(s);Shrimp


cleaning

cookingmethodsfor




ShiitakeMushrooms

JapaneseKaleSaladwith

andSugarSnapPeas,OrecchiettePastawith

Shrimp

andAsparagus,WarmQuinoaSaladwith

CajunSeafoodCakes

cleaningandcooking

Firecracker


andScallopChalupas

Stick,ThreeDipsanda

SurfandTurfPasta


SideDishes



AsianBraisedGreens

convertingtoentrees

CracklingCauliflower


EmeraldSesameKale




MapleGlazedCarrots

MardiGrasJicamaSlaw



OrangeMashedYams

Pan-RoastedFennel



RoastedButternutSquash


SesameSugarSnapPeas


SpicyRoastedEggplantwithSesameandHoney

SpringPotatoSaladwithTropicalHerbDressing

TomatoClouds

VeganCreamedSpinach

VersatileMashedPotatoes

simmering,defined

Skewers

SatéChicken


wooden,soaking

Slaw,Jicama,MardiGras

Slaw,Power,Southern-Style

Slaw,Szechwan

SonomaChickenSalad

Soup.SeealsoChili;Chowder


Cabbage,Sweet’n’Sour,Hungarian

CarrotGinger

Chicken,The

ChickenandTortilla,Spicy

ChickenandWildRice

ChipotleBlackBean

Eggplant,Greek,Chilled

garnishesfor

Gazpacho

GreenPea,Panang

Lentil,Sausage,andRice

MungBean,Spicy

Onion,French,forEveryone

preparingfromscratch

RiceandBean,Creole

SpinachBisque,Creamy

StrawberryandRhubarb,Chilled

thickeningagentsfor

Triple-MushroomBisque

Vegetable,Country,withBarleyandOats

WhiteBeanandSwissChard




SouthwesternDressing

soy.SeealsoTempeh;Tofutypesof

SoyDippingSauce

soyflour,about

soymilk,about

soysauce,about

soybeans,cooking

SpaetzleorSpätzle

specialtyvinegars,about

Spelt

AncientGrainPilaf

cookingtimesfor

PennewithPeasandWalnuts

speltflour,about

speltpasta,cooking

spicemixtures

CajunSpice

FirecrackerSpiceMash

GaramMasala

KashmiriSpiceMash

MexicanSpiceMixture

spices.Seealsospicemixturesbuying

intensifyingflavorof

Spinach

ArtichokeDip


Baby,LimeSearedScallopsover

Beet,andWalnutSalad

Bisque,Creamy


ChickenBreastsStuffedwithGoatCheeseandRoastedRedPepperTapenade


Dip

Garlic,andRosemaryGriddlecakes

GarlicCreamed,withArugula

GarlicStelliniPasta

MushroomLasagna

andPineNutQuiche

andSun-DriedTomatoes,BroiledTunaStuffedwith

VeganCreamed

SplitPeas

cookingtimesfor

Yellow,withFreshDillandCrispyGarlic

springrolls


ricepaperwrappersfor

Sprouts


PadThai

Squash

Butternut,Bisque

Butternut,Roasted

Butternut,Roasted,withPennePasta

PumpkinBreadPudding


seeds,roasting

seeds,toasting


steaming,defined

StelliniPasta,GarlicSpinach

Stew,Beef,DoubleDumpling

stir-frying,defined

Stock

AromaticBroth

Asian

Chicken

MisoBroth

preparingfromscratch

RoastedThree-Onion

Terra-Cotta

Vegetable

Strawberry(ies)

AppleBerryFreeze


Cobbler

Licuado

andRhubarbSoup,Chilled

Stroganoff,MushroomTofu

Strudel,Triple-MushroomandLeek

Sucanat™,”about

sumac,about

SummerRolls,GardenofEva

SweetPotato(es)

ApricotGlazed

ChickenandDumplings

Chili

comparedtoyams

Corn,andKaleChowder

OvenFries,OrangeGlazed

Quesadillas


sweetrice,about

sweetrice,cooking

sweeteners,varietiesof

SwissChard

AsianBraisedGreens

ChickenandDumplings

andWhiteBeanSoup

SyrahorShirazwines

SzechwanDressing

SzechwanSlaw

Tabbouleh,Quinoa

Tacos,Turkey,Olé

Tagine,LentilandMushroom

tahini,about

TahiniAppleSandwich,Open-Faced

TahiniSauce,Lemon

Tamales,ChiliCheese

tamari,about

TamariDressing

tamarind,about

TandooriSpices(GaramMasala)


Tea,FreshGinger,Soothing

teff,about

teff,cooking

Tempeh

HarvestVegetableShepherd’sPiewithOrangeMashedYam

Crust


TeriyakiMarinade,TripleCitrus

TeriyakiTurkeyBurgerswithGreenOnionandGinger

Thaibirdchilies,about

Thaiblackrice,about

ThaiBlackRiceSalad

ThaiCucumberSalad

ThaiDippingSauce

ThaiFishCakes


ThaiVegetableWrap

Tofu

Bites,CrispyGarlic

Five-Spice,Braised

freezing

GriddledSesameandGarlic,withWiltedBokChoy

ImperialOrange


JavaneseRoasted,withPepperRainbow

KungPao

MisoSaladDressing

pressing

Reuben

Silken,ChocolateMousse

Stroganoff,Mushroom

ThaiVegetableWrap

varietiesof

Tomatillo(s)

-ChipotleSalsa

ChiliCheeseTamales

GreenChiliPistachioMoleSauce

preparingandstoring

Sauce


Tomato(es)

AdoboSauce

Bruschetta

choosing,forrecipes

Clouds

“consommé,”howtomake

EasyMoleSauce

Gazpacho

Green,Fried

oven-roasted,usesfor

peelingandseeding

PestoPolenta,Savory

PicodeGallo

Sun-Dried,BroiledTunaStuffedwithSpinachand

Sun-Dried,Pesto

sun-dried,plumping

Terra-CottaStock

Tortilla(s).SeealsoQuesadillas;Wraps

andChickenSoup,Spicy


PearBurritos

Pie,Eight-Layer



ToscanaMarinade


Tuna

Broiled,StuffedwithSpinachandSun-DriedTomatoes

CausaLimenawith

Dumplings,Asian,withSoyDippingSauce

NoodleCasserole

Salad,Mediterranean

Turkey

Burgers,Teriyaki,withGreenOnionandGinger


CapeCodWrap

cookingmethodsfor

Picadillo

Roulade,CaramelizedOnion

Sage,andPineNutMeatballs

Smoked,CobbWrap

Tacos,Olé


20,000LeaguesUndertheSeafoodChili(vat)

umeboshivinegar,about

unrefinedoils,about

utensils,kitchen

vegandiet,defined

Vegetable(s).Seealsospecificvegetables

addingtosoups

AntsonaLog

BarleyPrimavera


Cakes,Quinoa

caramelizing

Chowder,Miso

ChunkyGarden,Chili

Cocktail,JustSqueezed

cruciferous,about

cut,preparing

Fire-Roasted,andHummusClub

Garden,Chinese,“EatwithYourFingers,”

togarnishsoups

green,cooking

Harvest,Shepherd’sPiewithOrangeMashedYamCrust


Latkes,NotYourGrandmothers

red,cooking

root,cooking

Sauté,Tuscan

sautéing,forsoups

Soup,Country,withBarleyandOats

Stock

forstock

white,cooking

Wrap,Mediterranean

Wrap,SantaFe

Wrap,Thai

vegetariandiet,defined

Vinaigrette,ItalianHerb

Vinaigrette,Raspberry

vinegars,varietiesof

wakame,about

walnutoil,about

Walnut(s)

Caramelized

ChocolateEarthBalls

Dressing


SpeltPennewithPeasand

Spinach,andBeetSalad


wasabi,about

watersautéing,defined


wehanirice,about

wheat,cracked,cooking

WheatBerry(ies)

cookingtimesfor

withGreenChiliesandRoastedPumpkinSeeds

WaldorfSalad

wheatflour,about

wheatmeat.SeeSeitan

WhiteBean(s)

ChickenToscanawith

ChiliBlancowithChicken


cookingtimesfor


andKaleGratinwithEnglishFarmhouseCheddar


SweetPotatoChili

andSwissChardSoup


WholeFoodsMarketsintroductionto

locations

qualitystandards

visionandphilosophy

website

WholeWheatCrust

wholewheatflour,about


wholewheatpasta,cooking

WildRice

andChickenSoup

cookingtimesfor

withPecansandCranberries

withPecansandDriedCranberries

rinsing

wine

choosing,forparties

guidelinesfor

organic,about

pairingwithcheese

red,foodpairingsfor

regionalnamesfor

Sangria

storing

uncorking

varietalnamesfor

white,foodpairingsfor

Wraps


CapeCod

JamaicanJerkChicken

MediterraneanVegetable

SantaFeVegetable

SmokedTurkeyCobb

ThaiVegetable

Yam(s)

comparedtosweetpotatoes

Crust,OrangeMashed,HarvestVegetableShepherd’sPiewith

andMilletBurgers

OrangeMashed

Yogurt


CappuccinoSnap

ChilledGreekEggplantSoup


CucumberRaita

FetaDillDressing

PinkDip

SpinachDip

Zinfandelwines

AbouttheCoauthor

Chef STEVEN PETUSEVSKY is a pioneer in the marriage of taste and health, successfully pairingtraditional ingredients from the natural foods industry with creative cooking techniques.Petusevskypreviouslyworked forWholeFoodsMarket, Inc.,UnicornVillage, inNorthMiami,Florida, and for several international hotel corporations, including InterContinental Hotels,MeridienHotels,andRockresorts(ownedbytheRockefellerfamily).

Petusevsky isagraduateof theprestigiousCulinary InstituteofAmerica inHydePark,NewYork, where he was awarded a fellowship and served as chef instructor. He is also a widelypublished food journalist with a reading audience numbered in the millions and has beencontributingeditorforCookingLightmagazineforthepastfouryears,writingamonthlycolumncalled “InspiredVegetarian.”He currentlywrites special features for themagazine.Moreover,Petusevsky is a syndicated columnist for Chicago Tribune news service; his column entitled“Vegetarian Today” appears in hundreds of newspapers nationally. His articles also appear inNatural Health, Vegetarian Times, Fine Cooking, the Los Angeles Times Syndicate, SupermarketBusiness,andRestaurantHospitality.PetusevskyistheauthoroftheTenSpeedPressgrainsposter.

the whole foods market cookbook: a guide to natural foods with 350 recipes

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