Have a Heart

Food is essential to life. .And what we choose to eat will affect the way we look, feel, and function. Enlightened medical counsel recommends that Americans adopt a menu that is low in fat, high in fiber, and rich in phytochemicals. It seems as though a new study is released every day that emphasizes the need to reassess the meat-centered diet that has been the gold standard for most of the last century. Medical and nutrition professionals are saying that the key to good health lies in the...

Cranberry Walnut Muffins

Split leftover muffins and toast under the broiler for a delightful snack. cups whole wheat pastry flour 3'4 cup rolled oats V4 cup soy flour cornmeal 1 teaspoon nonaluminum baking powder V2 teaspoon baking soda 1 teaspoon ground cinnamon 1 cup dried cranberries V3 cup chopped walnuts V2 cup unsweetened applesauce 4 cup evaporated cane sugar 2 tablespoons egg replacer powder V2 cup cold water V2 cup enriched 1 fat vanilla soymilk Preheat oven to 350 . Spray muffin cups with olive oil. In a...

Blueberry Apple Pancakes

With a wholesome quick mix on hand, pancakes are not just for weekends 2 cups Multi-Grain Mix (page 195) 3 tablespoons evaporated cane sugar V2 cup peeled chopped apples V2 cup dried blueberries 1 cup water Vfc cup apple juice 1 tablespoon olive oil Vfc teaspoon ground cinnamon olive oil cooking spray you don't need a griddle to make pancakes. An electric frying pan, set to 350 , provides even, controlled keat and makes perfect pancakes. Combine Multi-Grain Mix, sugar, apples, and blueberries...

Antioxidant Vitamins in Foods

There are thousands of biologically active compounds in plants, called phy-tochemicals, or plant chemicals (phyto is Greek for plants). Phytochemicals are non-nutritive, meaning they are neither vitamins nor minerals. Many hundreds of these bioactive plant chemicals are found in dietary sources of fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices. These compounds have specific medicinal properties that are credited for much of the health-promoting properties of fruits...

Balsamic Marinade

Use this marinade to enhance cooked edamame or vegetables, such as broccoli, cauliflower, fresh mushrooms, and bell peppers. V2 rounded tablespoon DDC onion broth powder V4 teaspoon coarse black pepper 1 rounded teaspoon dried basil V2 cup sliced scallions Combine broth powder and boiling water. Add vinegar, garlic, mustard, tamari, pepper, basil, and scallions, stirring after each addition. Marinate ingredients of choice for at least 1 hour, covered, in the refrigerator. Turn ingredients at...

Balsamic Chicken

In this recipe we replace chicken with Textured Vegetable Protein, or TVP. Using this delicious soyfood alternative instead of animal products eliminates unhealthy saturated fat and cholesterol from the diet. 2 tablespoons DDC original broth powder 2 cups DDC Chicken Not Strips 2 cups boiling water 2 teaspoons olive oil V4 teaspoon crushed red pepper 4 cloves garlic, minced V3 cup minced shallots 3 cups sliced fresh green beans 6 ounces cremini mushrooms, sliced 3 large plum tomatoes, diced V3...

Spring Onion Marinade

A very interesting marinade for raw vegetables. 1 rounded tablespoon DDC onion 3 tablespoons tamari Makes broth powder 3 tablespoons lemon juice 21 4 C ps 1 cup boiling water 1 tablespoon olive oil 3 cloves garlic, minced 1 teaspoon marjoram 3 scallions, chopped 1 teaspoon dried thyme Combine broth powder and boiling water. Add garlic, scallions, tamari, lemon juice, oil, marjoram, and thyme. Mix thoroughly. Marinate ingredients of choice overnight, covered, in the refrigerator. Turn...

Roasted Chile Marinade

A terrific marinade for Tempeh Kebabs (page 135), corn on the cob, or anything you might grill, bake, or broil. vegetarian broth powder V2 cup boiling water 1 cup roasted chile salsa 1 whole red or green fire-roasted 2 teaspoons granulated garlic juice of 1 lime Combine broth powder and boiling water. Add salsa, chopped chile, mustard, ketchup, tamari, vinegar, garlic, and lime juice, stirring after each addition. Marinate ingredients of choice for at least 2 hours, covered, in the...

Pungent Ginger Marinade

In addition to being great for making homemade baked tofu, this marinade can also be used to enhance seitan (chicken-flavor or traditional), very firm tofu, or steamed tempeh. vegetarian broth powder 1 cup boiling water 1 tablespoon liquid Fruitsource 2V2 tablespoons tamari 1 tablespoon red wine vinegar 1 tablespoon grated gingerroot 1 teaspoon granulated garlic Combine broth powder and boiling water. Add Fruitsource, tamari, vinegar, gingerroot, and garlic. Mix thoroughly, using a small wire...

Fragrant Soy Marinade

This marinade is particularly well-suited for enhancing the flavor of very firm tofu. vegetarian broth powder 1V2 cups boiling water V3 cup tamari 1 tablespoon balsamic vinegar 1 teaspoon granulated garlic V2 teaspoon dried thyme V2 teaspoon dried oregano Combine broth powder and boiling water. Add tamari, vinegar, garlic, thyme, and oregano. Mix thoroughly, using a small wire whisk or fork. Marinate ingredients of your choice for up to 24 hours, covered, in the refrigerator. Turn ingredients...

Hearty Stuffed Squash

Serve with jellied cranberry sauce and a salad. 2 medium acorn squash 1V2 teaspoons olive oil V8 teaspoon crushed red pepper 4 cloves garlic, minced V2 cup sliced scallions 1 cup coarsely shredded carrots 1 12-ounce package ground beef alternative peeled and diced 3 tablespoons fresh lime juice 1 cup dried cranberries V4 cup mirin cooking wine corn squash has a ritted shell and moist, sweet, tender flesh. When cut in half crosswise, this delicious winter squash makes very attractive scalloped...

Asian Marinade

Add an eastern tone to any dish, from teriyaki to bok choy, with this tasty marinade. 2 rounded teaspoons chicken-flavor vegetarian broth powder 2 tablespoons liquid Fruitsource or rice syrup 1 teaspoon sesame oil 1 teaspoon vegetarian Worstershire sauce Vfc cup mirin cooking wine 3 cloves garlic, minced 1 tablespoon rice vinegar se this marinade for very rm tofu or steamed tempek. Combine broth powder and boiling water. Add tamari, Fruit-source, sesame oil, Worcestershire sauce, mirin, garlic,...

Roasted Garlic Couscous witk Blueberries and Walnuts

This light, appealing dish has an intriguing blend of flavors. V2 cup dried blueberries V3 cup chopped walnuts 1V2 cups frozen peas, thawed 1 teaspoon dried tarragon Boil water in a medium saucepan. Add broth powder and bring to a second boil. Stir in couscous, lemon juice, blueberries, and walnuts. Cover, remove from heat, and set aside for 5 minutes. Stir in peas and tarragon. Fluff with a fork, and serve. Nutrition Analysis per 1-cup serving Enlightened Couscous Blueberries and Walnuts...

Oven Roasted Balsamic Veggies

Classic roasting involves oven-cooking in an uncovered pan without the addition of liquid. However, this mix of hearty vegetables is enhanced with a tasty balsamic finish. olive oil cooking spray 4 cups peeled, cubed banana squash, or any variety of winter squash 2 cups peeled and cubed russet potatoes 2 medium yellow onions, halved, then cut into V4-inch wedges 2 cups whole baby-cut carrots 12 cup minced shallots 3 medium plum tomatoes, diced 2 tablespoons olive oil 2 tablespoon balsamic...

Soups Salads and Starters

Steamy soups, terrific salads, and delicious starters are waiting for you in The Enlightened Kitchen. Set out a souper' lunch for friends after all what could be more welcoming than a warming bowl of soup and a loaf of bread that has been freshly baked or warmed in the oven Choose the exquisite Gingered Acorn Squash Soup or the delightfully easy Cream' of Broccoli Soup. Add a colorful salad, and you have a wonderful, healthy luncheon. Do you prefer a hearty main-dish salad California Chef's...

Chocolate Raspberry Phyllo Cups

This lovely dessert makes an elegant presentation. 24 large Fillo Factory pastry shells 1 12.3-ounce package lite silken tofu 1 ripe banana, broken into pieces V3 cup cocoa powder 1 cup liquid Fruitsource raspberries 3 tablespoons cold water V2 cup maple syrup V2 cup Cookie Crumb Topping (page 197) 1 tablespoon pure vanilla extract 3 4 cup enriched 1 fat vanilla V4 cup Sucanat, unrefined cane sugar 2 tablespoons kirsch 2 tablespoons cornstarch 2 tablespoons cold water Preheat oven to 375 ....

Grilled Marinated Tofu and Vegetables

Make this dish with firm nigari tofu, which is low in fat and has a sweet flavor. You will find this type of tofu in clear vacuum packages in the refrigerated case in health food stores. 1 recipe Red Miso Marinade (page 216) Recommended vegetables for the grill 4 ears of corn, quartered 4 Japanese eggplants, cut to V2-inch rounds 1 pound fresh asparagus spears, 2 whole red onions, cut to 3i4-inch- 2 12-ounce packages firm nigari tofu, cut into 2-inch pieces 2 whole bell peppers, cut to V2-inch...

Hearty Summer Rice Salad

Cool, casual, and elegant, this chilled salad is easy to assemble and can be made in advance. 1 V2 cups short-grain brown rice 3 cups vegetarian chicken broth 1 cup coarsely shredded carrots V2 cup chopped red bell pepper V3 cup chopped dried apricots 1 12.3-ounce package lite silken tofu V4 cup eggless mayonnaise 1 26-gram package Tofu Hero Italian Herb Medley 1 6-ounce package savory baked tofu, sliced on an angle V3 cup sliced scallions V3 cup chopped almonds (optional) 1 large shallot,...

Soutkern Greens and Sausage

I make this dish New Orleans style, with vegetarian sausage and a prepackaged mix of mustard, collard, and turnip greens with spinach. Terrific 11 2 teaspoons olive oil V4 teaspoon crushed red pepper 3 cloves garlic, minced 1 medium red onion, chopped 1 14-ounce package Gimme Lean, sausage style 2 cups chicken-flavor vegetarian broth, hot 1 14V2-ounce can Mexican-style stewed tomatoes Heat oil and crushed red pepper in a Dutch oven or electric frying pan over medium-high heat for 1 minute. Add...

Cream of Broccoli Soup

This rich-tasting, creamy soup is easy and delicious. 4 cups chicken-flavor vegetarian broth 1 small yellow onion, chopped V3 cup chopped green bell pepper 4 cups sliced broccoli florets 1 12.3-ounce package lite silken tofu 3 cloves garlic, peeled 1 large shallot, chopped 1 cup nutritional yeast 2 tablespoons Barbara's mashed potato flakes 2 tablespoons cornstarch 2 tablespoons cold water 2 tablespoons tamari lite Combine broth, onion, pepper, and broccoli in a 6-quart saucepan. Bring to a...

Neapolitan Pasta and Lentils

Pasta and lentils are often combined in Italian cooking. 2 teaspoons olive oil V4 teaspoon crushed red pepper 5 cloves garlic, minced 4 slices veggie Canadian bacon, diced 2 cups cooked lentils V4 cup dry sherry 1 25-ounce jar roasted red pepper tomato sauce stewed tomatoes, diced 1 teaspoon dried marjoram 12 ounces penne, cooked according to package directions V3 cup soy Parmesan cheese In a 5-quart saucepan, heat oil and crushed pepper over medium-high heat for 1 minute. Add garlic, onion,...

An Ounce of Prevention

One in four individuals in North America will likely die of cancer. It's the second most common cause of death in the United States. Cancers that are most often associated with diet are cancer of the mouth, pharynx, larynx, esophagus, stomach, colon, rectum, liver, pancreas, lung, breast, uterus, and prostate. There are many risk factors for cancer, and diet seems to account for the dramatic differences in the occurrence of the disease around the world. In fact, scientific evaluation of the...

Recipes

Kitchen Cauliflower in Ckeese Sauce Curried Brussels Sprouts and Baby Carrots Dilled Asparagus and Wild Muskrooms Edamame Succotask Kale witk Toasted Pine Nuts and Raisins Mexicali Kale Kale, Wkite Beans, and Ham Oven Roasted Balsamic Veggies Savory Corn Medallions Broken Pasta Casserole Brown Rice and Tomato Pilaf Kaska Pilaf Brown Rice witk Broccoli and Pine Nuts Yams, Bacon, Pears, and Raisins Couscous, Golden Raisin, and Soynut Pilaf Roasted Garlic Couscous witk Blueberries and Walnuts...

Festive Holiday Roast

You can enjoy a deJectably healthy holiday feast and all the fixings with less than 1 gram, of saturated fat per serving. (All nutrition analyses are rounded to above or below the .5 g level. The actual saturated fat is .7 g.) Create a bountiful, meatless Thanksgiving celebration that is easy to prepare, as delicious as the traditional meal, and extremely cost-effective. 5 16-ounce packages firm, water-packed tofu 1V2 teaspoons olive oil 4 cloves garlic, minced 1 medium yellow onion, chopped 1...

Seckuan Sesame Sauce

This spicy signature sauce for the classic Cold Sesame Noodles (page 109). This spicy sauce is lower in calories an d fat th an the traditional, because Mori Nu Corn Soup imparts a full, rich mouthfeel without excessive fat. 3 cloves garlic, peeled 1 medium yellow onion, chopped 1 tablespoon grated fresh gingerroot 2 tablespoons chopped fresh cilantro 1cups Mori Nu Corn Soup, cup chunky peanut butter, divided 1 tablespoon tamari teaspoon hot pepper sauce Place garlic, onion, gingerroot,...

Permanent Weight Control

Americans are now among the fattest people on earth. One third of the nation is obese, and between 1980 and 1994, the percentage of obese teenagers doubled. New studies report that 55 percent of American women, 63 percent of men, and 25 percent of children are overweight. Americans' sedentary lifestyle and preference for high-fat, cholesterol-laden meals expose them to numerous health risks. Physicians estimate that 300,000 Americans die annually from obesity-related illnesses, which include...

Dairy wW s Up with That

If you were to believe the advertising associated with the Milk Mustache campaign, you would be concerned if you didn't get three glasses of milk a day. Consumers have been deluged with Got Milk ads for years. This highly successful crusade features well-known celebrities (and even government officials ) sporting milk mustaches. Yet this campaign has been greeted with criticism from many medical and nutrition professionals. Why Because of misleading information. In July 2000, the Physicians...

Shelled Edamame in Balsamic Marinade

Exquisite balsamic flavor notes add a new dimension to edamame, especially when marinated overnight. Servmgs 16 to 20 ounces shelled edamame V2 cup thinly sliced scallions 1 recipe of Balsamic Marinade 1 large red bell pepper, chopped If frozen, cook edamame according to package directions and drain well. Combine marinade ingredients in a medium glass measuring cup. Place edamame in a nonreactive bowl (preferably glass) and combine with marinade. Add scallions and pepper, and mix thoroughly....

Chilled Pasta Salad with Edamame

This colorful pasta salad is rich in flavor and and texture. 1 12-ounce package panette pasta 1V2 cups shelled edamame 1 12.3-ounce package lite silken tofu 3 cloves garlic, peeled V3 cup eggless mayonnaise 1 26-gram package Tofu Hero Italian Herb Medley V4 cup nutritional yeast 2 tablespoons red wine vinegar 2 tablespoon Dijon mustard 2 teaspoons Bragg Liquid .Aminos 1 medium onion, chopped 1 medium red bell pepper, chopped 1 cup baby carrots, cut julienne style 1 teaspoon dried marjoram Cook...

Pepperoni Potatoes

1 tablespoon olive oil 1 tablespoon dried minced garlic 4 medium russet potatoes, quartered, then sliced into half circles V4 cup chopped flat-leaf parsley 1 cup veggie pepperoni slices, cut into half circles olive oil spray as needed Heat oil and garlic in a Dutch oven or electric frying pan for 1 minute. Add potatoes and parsley and cook for 6 minutes, stirring frequently. Add pepperoni and cook mixture for 15 minutes, or until potatoes are tender, stirring often. Spray with olive oil cooking...

Pineapple Basmati Pilaf

The subtle fragrance of basmati is distinctive. When cooked, this delicate, aromatic rice elongates to twice its length. 1V2 cups raw white basmati rice olive oil cooking spray V8 teaspoon crushed red pepper 1 clove garlic, minced V2 cup thinly sliced scallions 3 cups chicken-flavor vegetarian broth, boiling 12 cup coarsely shredded carrots 1 cinnamon stick 12 teaspoon ground ginger 12 teaspoon ground coriander 12 teaspoon turmeric V3 cup pineapple chunks packed in juice, sliced vertically V3...

Shelled Edamame and Mushrooms in Spring Onion Marinade

Serve edamame and sliced cremini mushrooms in this light marinade as a side dish. 16 to 20 ounces shelled edamame 1 recipe of Spring Onion Marinade (page 219) 1 6-ounce package sliced cremini mushrooms V2 red onion, thinly sliced and cut in half ook for convenient, 9- or 10-ounce packages of ready-to-eat shelled edamame in the produce section of supermarkets and health food stores. If frozen, cook edamame according to package directions and drain well. Combine marinade ingredients in a medium...

Kale with Toasted Pine Nuts and Raisins

This is a colorful dish with a lovely balance of flavor and texture. Pine nuts, sweet raisins, and hickory baked tofu provide a counterpoint to the flavorful, deep green lacy leaves of kale. 3 tablespoons pine nuts 2 teaspoons olive oil 1 tablespoon dried minced garlic cup chopped red onion cup chopped green bell pepper 1V2 cups sliced baby-cut carrots 1 large bunch kale, torn into bite-size pieces tofu, sliced on an angle 3 ounces portobello mushrooms, diced 1 cup frozen white corn, defrosted...

Brown Rice and Tomato Pilaf

This dish is easy to assemble, especially when using a rice cooker 1V2 cups raw brown rice 1 15-ounce can Great Northern Servings 5 cups chicken-flavor vegetarian beans broth, boiling 2 teaspoons Bragg Liquid Aminos 1 14V2-ounce can Mexican-style V4 cup chopped fresh cilantro stewed tomatoes, chopped Using rice cooker Place rice and broth in pan and press start' (or cook). When liquid is absorbed (about 40 minutes) and cooker sets itself to warm, add the tomatoes, beans, aminos, and cilantro....

Resource Guide

Advanced Ingredients, Inc. 331 Capitola Avenue, Suite F Capitola, CA 95010 (888) 238-4647 www.advancedingredients.com Fruitsource liquid sweetener. A variety of flours and grain products. Variety of specialty stone-ground flours, baking mixes, dried beans, and more. Dixie USA, Inc. Dixie Diner's Club (DDC) P.O. Box 1969 15555 FM 2920 Tomball, TX 77377 (800) 233-3668 www.dixiediner.com Over 150 plant-based whole soy products. Fillo Factory shelf-stable phyllo shells, snacks, beverages, egg and...

Chocolate Chip Okara Spice Bars

Rich in nutrients, these bars are as good to eat as they are good for you. 2 cups whole wheat pastry flour V4 cup soy flour powder 1 teaspoon baking soda 1 teaspoon ground cinnamon V4 teaspoon ground nutmeg V2 teaspoon sea salt 1 Vfc cups evaporated cane sugar 2 tablespoons liquid Fruitsource cup dry roasted okara 2 tablespoons egg replacer powder Vfc cup cold water cup soymilk Preheat oven to 350 . Spray a 9-by-13-inch baking pan with olive oil cooking spray. Place oats in food processor or...

Boiled Pineapple Icing

This is an especially delicious icing with heightened flavor and unique texture. 1 12.3-ounce package lite silken tofu 2 tablespoons arrowroot 1 cup canned pineapple chunks, V2 tablespoon pure vanilla extract drained, reserving juice V3 cup chopped dried pineapple 3 4 cup evaporated cane sugar Place tofu in food processor and process until smooth. Add pineapple chunks, evaporated cane sugar, and V4 cup reserved pineapple juice. Blend. Add arrowroot and vanilla. Blend. Scrape into medium...