Vegetarian Times - February 2015 USA

EAT GREEN LIVE WELL

36 TASTY RECIPES STARRING THE SEASON’S BEST PRODUCE

KALE AND CAULIFLOWER

ALFREDO, p. 52

FAST FLAT-BREAD PIZZAS 14 FRESH COMBOS

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WINTERgreensDELICIOUS WAYS TO GET YOURSPINACH, COLLARDS, KALE & MORE

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January/February | 2015 | vegetariantimes.com4

Issue 418, Vol. 41, No. 3. Vegetarian Times (ISSN 0164-8497, USPS 433-170) is published monthly except February, May, and August by Cruz Bay Publishing, Inc., an Active Interest Media company. The known offi ce of publication is at 5720 Flatiron Pkwy., Boulder, CO 80301. Periodicals postage paid at Boulder, CO, and at additional mailing offi ces. POSTMASTER: Send all address changes to Vegetarian Times, PO Box 420235, Palm Coast, FL 32142-0235. SUBSCRIPTIONS: Basic Rate: $19.90 per year (9 issues); Canada: $31.95 per year; all other international orders: $43.95 per year (U.S. funds only).

26 30 MINUTESGet a quick pizza fi x from these fl at-bread creations.BY MARY MARGARET CHAPPELL

34 VEG 101How to navigate relationships when you are veg and your mate is not.BY LISA BARLEY

38 TECHNIQUEEverything you need to know about tofu. BY NAVA ATLAS

48 GLUTEN-FREE REDOA meat- and gluten-free meatball goes green.BY AMIE VALPONE

84 TASTE BUDSMakini Howell of Seattle’s Plum Bistro plays matchmaker to parsnip and pear.

STAPLES

6 EDITOR’S NOTE

8 CONTRIBUTORS

12 COMMUNITY

16 THE DISH

83 RECIPE INDEX

FAB 5 Can’t decide what to make tonight? Here are our five favorite recipes from this issue:

1 Quinoa Eggs Florentine, p. 67

2 Tofu Crème au Chocolat, p. 46

3 Asian Pear Salad with Gorgonzola and Toasted Pistachios, p. 61

4 Eggplant Parmesan with Creamed Spinach, p. 55

5 Baked Tofu Salad with Broccoli and Pineapple, p. 44

EGGPLANT PARMESAN WITH CREAMED SPINACH, p. 55

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EDITOR’S NOTE

what’s cooking on vegetariantimes.com

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Valentine’s Day Recipes on Pinterest! pinterest.com/vegtimes/valentine-s-day-recipesWe’ve got just the right recipe to make Valentine’s Day truly delectable. Browse our editor-curated collection on Pinterest, including irresistible melt-in-your-mouth Vegan Chocolate Truffl es (right).

Heart-Felt Mealsvegetariantimes.com/article/heart-felt-mealsDid you know February is American Heart Month? Find out which foods to fi ll up on to protect against cardiovascular disease, plus get four heart-healthful recipes such as these comforting Quinoa Stuff ed Peppers (left).

Elizabeth Turner

Follow me on Twitter @EditorVegTimes

If you’re looking for an easy-to-keep New Year’s resolution for 2015, consider this one: eat more greens. With kale, collards, and other hardy leafi es at their seasonal best, winter is the perfect time to get your greens on. You can steam or stir-fry them, sure. But you can also whip them into smoothies, purée them into homemade pasta dough, or mix them into cornbread. Check out these and more fresh ways to enjoy seasonal greens in “New Year, New Leaf,” on p. 50.

Now is also the time to start thinking about Vegetarian Times’s 2015 Reader Recipe Contest. This year’s theme is a fun one: we’re looking for your very best family-friendly recipes—those go-to mains, soups, sides, and desserts you rely on to please both kids and adults. Send us your favorite original recipes by March 31, and you could win cash money—and see your recipe in the September issue of the magazine. For all the details, go to vegetariantimes.com/2015readerrecipecontest.

Happy New Year!

greens galore

Easy Entertaining: Fat Tuesday Feastvegetariantimes.com/article/fat-tuesday-feastCelebrate Mardi Gras vegetarian style with our Big Easy–inspired menu featuring Smothered Cajun-Spiced Squash, Tabasco-Cheddar Biscuits, Deep South Slaw, and Bread Pudding with Whiskey Sauce.

Circle reply #3 on Info Center card

Vidhya Nagarajan lives in St. Louis and illustrated our guide to mixed (veg/omnivore) dating (Veg 101: “Save the Date,” p. 34).

What’s your No. 1 pantry staple?Chocolate. Chocolate chips—semisweet, dark, milk—for when I bake, mainly cookies, and chocolate candy for snacking.What’s your favorite kitchen tool?A serrated knife. I always have a loaf of crusty bread in the kitchen, and that knife helps me get a piece of it quick.Which fresh herb or spice do you love the most?Cilantro! It’s zesty and fresh.

Michael Kaminer, a writer based in New York, reported on Hot Bread Kitchen bakery for The Dish: Hot Spot (p. 16).

What’s your No. 1 comfort food craving?Homemade oatmeal with walnuts and bananas and maple syrup. There’s just something cozy about it.Which fresh herb or spice do you love the most?I bought a mint-ginger mix from a tiny company called Cathy’s Ginger Spices on a trip to Baltimore. It’s phenomenal.What’s your best clear-out-the-fridge dish?I can throw anything in an omelet and be happy.

Victoria Abbott Riccardi, Boston-based author of Untangling My Chopsticks: A Culinary Sojourn in Kyoto, served up the recipes in 1 Food 5 Ways: “Asian Pears” (p. 58).

What’s your favorite kitchen tool?I adore my rubber spatula, which scrapes up every last morsel of what I’ve just cooked. What’s your No. 1 comfort food craving?When I’m craving something warm, pillowy gnocchi with pesto wins, hands down. What’s your fondest food memory?My fi rst taste of gooey Brie on a baguette during the year I lived in Paris.

CONTRIBUTORS

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EDITOR IN CHIEF Elizabeth Turner

CREATIVE DIRECTORDaphna Shalev

Made in the U.S.A.

CHAIRMAN & CEO Efrem Zimbalist IIIPRESIDENT & COO Andrew W. Clurman

EXECUTIVE VICE PRESIDENT & CFO Brian SellstromEXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox

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Address editorial correspondence to: Vegetarian Times, 300 N. Continental Blvd., Suite 650, El Segundo, CA 90245; fax: 310-356-4111We assume no responsibility for unsolicited manu-scripts and/or artwork, which must be accompanied by a self-addressed, stamped envelope. FOR EDITORIAL QUESTIONS, CALL 310-356-4100

Subscription inquiries, address changes, renewals: CALL 877-717-8923 (U.S. & Canada); VISIT vegetariantimes.com/customerserviceFOREIGN ORDERS, CALL 386-447-2398Copyright © 2015 by Cruz Bay Publishing, Inc.VEGETARIAN TIMES® is a registered trademark.Please use the content of Vegetarian Times wisely. It is intended to educate and inform, not to replace the care of a health professional.

EDITORIALFOOD EDITORMary Margaret Chappell

COPY CHIEFDon Rice

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COMMUNITY

SHARE Reader RecipeKale, Fennel, and Beet SaladSERVES 6

Debra Allebach, a longtime vegetarian from Cornelius, N.C., loves cooking with farmers’ market produce—especially kale. “I’m known among my friends as a ‘kale connoisseur,’” says Allebach. “I bring diff erent kale creations to all of my potlucks, barbecues, and get-togethers.” She suggests topping this crunchy salad with crumbled goat cheese or feta.

DRESSING ⅓ cup olive oil 3 Tbs. apple cider vinegar ½ small shallot, minced 1 tsp. sesame oil

SALAD 2 large golden beets, peeled and

diced (4 cups) 2 Tbs. olive oil 1 bunch Tuscan or lacinato kale,

stems removed, leaves cut into thin strips (4 cups)

1 medium fennel bulb, thinly sliced (1 cup), fronds reserved for garnish

¼ cup shelled pistachios

1 | To make Dressing: whisk together all ingredients, and season with salt and pepper, if desired. 2 | To make Salad: Preheat oven to 400°F. Toss beets with oil in bowl, and season with salt and pepper, if desired. Spread beets on baking sheet, and roast, stirring occasionally, 25 minutes, or until tender. Cool.3 | Transfer beets to large bowl, and add kale and fennel. Pour in Dressing, and toss gently until all ingredients are coated. Top with pistachios, and garnish with fennel fronds.PER 1-CUP SERVING 246 cal; 4 g prot; 20 g total fat (3 g sat fat); 16 g carb; 0 mg chol; 99 mg sod; 5 g fiber; 7 g sugars

GOT A FAVORITE RECIPE OF YOUR OWN TO SHARE? Send it to: [email protected]

lettersPURR-FECT ADVICEThank you for printing the VT special “Rescue Me” [December 2014, p. 48]! As a rescue worker in San Antonio, I believe your advice was spot-on for potential adopters. I would also like readers to know that many Southern cities are working on no-kill initiatives, but until we get to that goal, there are many wonder-ful, happy, and healthy dogs and cats that are euthanized. Consider looking outside of your city to adopt. There are many transport organizations you can work with, and fosters/rescue groups are more than happy to help you get to know your potential adoptive pet through Skype, video, and lots of conversation. If you are looking to donate, rather than give to a large organization, consider local groups that may rely on a mostly volunteer staff and donations. They always need help.

ROSE WHETZEL | SAN ANTONIO

Thank you for publishing such a wonder-ful article about adopting animals. The one thing I’d add is that dogs and cats are not the only animals in need of good forever homes. I volunteer with my local C

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animal shelter’s Critter Team. At the moment, we have several rabbits, guinea pigs, budgies, turtles, rats, a snake, and even an iguana available for adoption. Fostering is a great way to help your local rescue and fi nd out if you are ready for the type of pet you’re interested in adopting. Foster parents are my heroes!

DANIELLE HURSH | SEATTLE

SEITAN SUCCESSI just tried the Holiday Seitan Roast [“Holiday Glow,” November 2014, p. 69]. It’s delicious! The VT seitan recipe is going to become my new go-to recipe for seitan. It has fewer ingredients than my previous go-to recipe, but yields a roast with better taste and texture. I think I’ll double the sauce next time, because it’s so fl avorful I want to ladle it on!

MICHELLE | VIA VEGETARIANTIMES.COM

For the Record: We goofed on the credits for two stories in our November 2014 issue. Liesl Maggiore, not Vivian Lui, styled the food photographs in “Holiday Glow” (p. 66) and “Festive Starters” (5 Ingredi-ents, p. 28). VT apologizes for the errors.

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COMMUNITY

tell VT

Stuff ed portobello mushrooms with feta cheese, leeks, spinach, tomatoes, and many diff erent herbs. So satisfying.

—SUSAN CORNETT, VIA FACEBOOK

Chickpea cutlets with mashed potatoes and gravy. Everyone loves it!

—MEGAN SMITH, VIA FACEBOOK

Vegan chocolate cake! So rich and decadent!

—SAMADHI REBEKAH CILLDHAIRE,

VIA FACEBOOK

Veggie lasagna—it’s delish without meat. All the cheese makes up for that.

—CYNTHIA CLOUSER

I do a creamy potato soup that is delicious. I put out chives, fake bacon, and shredded cheese to put on top. Always a favorite!

—CAITIE MURPHY

Barbecued tofu. No one guesses it’s not meat, and they always go back for seconds.

—ANNE SCHULTE, VIA FACEBOOK

Italian-style Field Roast sausage with broccoli and pasta in a light garlicky alfredo sauce—an all-around crowd-pleaser.

—KATHY DUROCHER, VIA FACEBOOK

Stuff ed grilled peppers fi lled with lots of yummy quinoa and smoked Cheddar.

—ARNIE LEWIS THARP, VIA FACEBOOK

Spicy lentil and red pepper moussaka—a winner every time.

—KATE MOORE, VIA FACEBOOK

next question

Visit vegetariantimes.com/tellvt to share your answer—and see what others have to say. Our favorite responses will be published in the next issue of VT. K

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What’s your go-to dish for impressing non-vegetarian dinner guests?

What’s your favorite leafy green, and how do you prepare it?

READER Betsy Smith

LOCATION Exeter, Calif.

VEGETARIAN SINCE March 1999

Share your at vegetariantimes.com/vegiversary.

happy

What motivated you to go veg? Wanting to eat healthier. Diabetes runs in the family, and when my mom developed it at 50 years old, I wanted to do what I could to avoid it.

What’s your favorite vegetarian restaurant, and what do you order there?My new favorite is Cornbread Cafe in Eugene, Ore. The Chicken Fried Tempeh is a special treat.

What fruit or veggie best describes you, and why?Artichoke—a rough, tough, handle-anything exterior, but with a kind heart.

What’s your most treasured piece of cookware? My grandmother’s spatula. It’s the only one I can fl ip eggs and pancakes with correctly.

What’s your best advice for newvegetarians/vegans? Don’t just cut out the meat! Do research, and learn how to eat right.

It takes 40 foxes to make a fur coat, but only one pic to shame

someone for wearing it. Don’t let others feel comfortable in their skin.

To learn more, go to FriendsofAnimals.org.


16

dish BY MICHAEL KAMINER

With its tantalizing, yeasty aromas and daily output of nearly 10,000 loaves and rolls, Hot Bread Kitchen might seem like any busy New York bakery. But there’s a satisfying twist: every worker is an immigrant or low-income woman getting on-the-job training and basic English-language instruction as part of her employment. “We’re trying to off er women a ladder in business,” says Hot Bread Kitchen founder and CEO Jessamyn Rodriguez, who started HBK in a Brooklyn apartment in 2008.

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The result is a delicious kind of social justice. Hailing from 19 countries, the bakers themselves inspire HBK’s recipes for lavash, focaccia, bialys, tortillas, challah, and more. Nearly all ingredients are local and organic. Outside of New York City, where they can be found at fi ne food purveyors, HBK’s goods are available at a handful of specialty shops up and down the East Coast. If you’re lucky you’ll fi nd seating at the tiny storefront to HBK’s East Harlem headquarters, which sells fresh breads as well as cups of coff ee. “Bread’s not only delicious, it’s a powerful symbol in many cultures,” Rodriguez says. “People also want to feel comforted by food. And there’s nothing more comforting than bread and butter.”

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Looking to freshen up rough, drab winter skin? When ground into a fi ne powder, grains such as rice, oats, quinoa, and millet make for gentle cleansers that leave skin supremely smooth. Plus, cleansing grains’ mild sloughing action may aid in restoring skin’s glow. “Using exfoliators made with grains helps get rid of dead cells, which allows your skin to refl ect the light better and makes it more radiant,” explains Patricia Farris, MD, a dermatologist and clinical associate professor at Tulane University.

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For a homemade grains-based facial slougher, DIY Face Masks and Scrubs author Stacy Karen recommends mixing 2 teaspoons ground oats, 1 teaspoon wheat germ or cornmeal, and 1½ teaspoons water or cooled chamomile tea. After massaging the scrub onto your skin, wash off with warm water and a face cloth.

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Naturally rich in antioxidants, grains could also assist in keeping skin vibrant. Oats, for instance, might boost overall skin health by fi ghting infl ammation (a key culprit in acne and sagging complexions), Farris says. In fact, research suggests that certain antioxidants found in oats may ease infl ammation when applied to the skin.

Farris does advise against reaching for cleansing grains more than once or twice a week. “You have to be careful not to overdo it, since too much exfoliation can strip away surface oils to the point where your skin ends up dry and irritated,” she cautions.

Another reason to choose cleansing grains: they’re an eco-friendly alternative to scrubs made with plastic microbeads, which wash down drains and spill into waterways, threatening turtles, fi sh, and seagulls that ingest the bits of plastic.

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AMONG ITS BERRY BRETHREN, THE FRUIT OF THE SAMBUCUS NIGRA SHRUB IS NEARLY UNMATCHED IN LEVELS OF HEALTH-PROTECTIVE ANTIOXIDANTS. RESEARCH SUGGESTS THAT ELDERBERRY SYRUP TAKEN DURING THE FIRST 48 HOURS OF THE FLU CAN REDUCE SYMPTOMS AND SHORTEN DURATION BY THREE TO FOUR DAYS.

USE IT RIGHT “For fl u, the juice of the berries can be

taken at the dosage of 8 ounces twice a day for three to fi ve days,” says Gayle Engels, special projects director at the American Botanical Council. “Or a decoction can be made by simmering 10 grams of the dried berries in water for about 20 minutes; several cups of this tea can be taken daily.” Infl uenza patients in clinical studies took 1 tablespoon of elderberry syrup (standardized to 1.9 grams per teaspoon) four times daily for three to fi ve days, though according to manufacturers, 2 teaspoons four times daily for colds and fl u is usually suffi cient.

WATCH OUT FOR “There are no known adverse eff ects

associated with elder fl owers or fully ripe elderberries,” Engels says. However, raw or unripe berries contain a chemical similar to cyanide and should be avoided; the plant’s leaves, stems, and bark are also toxic. Additionally, the fruit may have a laxative eff ect. Consult your doctor if you are pregnant or taking medications.

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Laboratory tests demonstrate that elderberry battles bacteria and viruses, and counters free-radical damage. It stimulates the anti-infl ammatory response by increasing the production of cytokines, the chemical mes-sengers of the immune system.

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When it comes to gentlemanly winter style, Joshua Katcher recommends “cohesive layering”: slim-cut shirt and fi tted suit or blazer (that can be swapped for a motorcycle jacket for an edgier look). Pocket squares and bow ties add interest and polish without bulk.

LAYER IT ON

tıpWhat inspired you to start Brave GentleMan?

In researching [for The Discerning Brute, Katcher’s blog] men’s lifestyle products and fashion that met my set of standards and principles, I noticed a lack of high-quality options. So in 2010, I decided to make the things I hoped to fi nd. I began with a shoe collaboration with Novacas, which is ongoing, and later began making men’s suits that were free of wool, horsehair, and other animal fi bers often associated with fi ne menswear. From

bioplastics and plant-based organics to recycled cotton and recycled poly blends, there are luxurious and durable materials that largely get ignored by the mainstream fashion community.

Do you have any advice for someone aspiring to create animal-friendly fashion?

If you want to be a designer or artisan working in fashion, fi rst and foremost you should produce good design. Nothing will make a better argument for ethical fashion

than beautiful ethical fashion. It’s like food: if you want to win people over with vegan food, it has to be superb and exciting.

Are you into cooking? What’s your favorite meal to make?

I really love making stew. Especially as the weather gets colder, I like going to the farmers’ market and getting a bunch of organic squash and mushrooms and garlic and shallots and adding any number of greens, then slowly cooking it all in a really savory broth for a big, hearty, hot stew.

well �uited

Joshua Katcher has a reputation as a rebel wunderkind in the fashion world, thanks to the elegant and animal-product-free menswear he designs for his brand, Brave Gentle-Man. With its dapper pieces made from innovative materials, Katcher’s Fall/Winter 2014–15 collection, debuting at New York Fashion Week last September, seized the attention of the mainstream media.

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TOMATILLO PIZZA-DILLAS, p. 32

fl at-out good

GET A QUICK PIZZA FIX FROM A FLAT-BREAD CREATION

Spread some tomato sauce on a round of pita bread, sprinkle with cheese, toast till bubbly, and presto: fl at-bread pizza! Easy, right? Starting with this simple formula, you can play around with diff erent fl at-bread bases and tasty toppings to whip up all kinds of inventive combinations.

BY Mary Margaret Chappell



28

Lentil-Potato Piz’aans with Broccoli SlawMAKES 4 PIZZAS | 30 MINUTES OR LESS

A can of Indian-spiced lentil soup is the “sauce” on this potato-topped naan pizza.

3 tsp. vegetable oil or olive oil, divided

1 tsp. mango chutney 1 tsp. cider vinegar 2 cups broccoli slaw or grated

broccoli stems and carrots 6 new or baby red-skinned

potatoes, thinly sliced (1½ cups)

1 tsp. curry powder 1 15-oz. can Indian-spiced lentil

soup, such as Amy’s Indian Golden Lentil Soup

1 cup frozen peas 4 garlic or tandoori naan

1 | Preheat oven to 350°F.2 | Whisk 2 tsp. oil, chutney, and vinegar in medium bowl. Add broccoli slaw, and toss to coat. Season with salt and pepper, if desired. Set aside to marinate.3 | Toss potatoes with remaining 1 tsp. oil and curry powder in bowl; season with salt and pepper, if desired. Spread in single layer on baking sheet, and bake 5 to 6 minutes, or until beginning to brown on edges. Set aside. Increase oven temperature to 425°F.4 | Empty soup into strainer to strain off excess liquid. Transfer to bowl, and stir in peas.5 | Spread each naan with one-quarter of soup mixture, and top with potato slices. Place on baking sheet, and bake 10 to 12 minutes, or until naans are hot and crisp and potatoes on top are browned and tender. 6 | Top hot pizzas with slaw mixture. PER PIZZA 429 cal; 17 g prot; 12 g total fat (2 g sat fat); 70 g carb; 0 mg chol; 752 mg sod; 12 g fiber; 7 g sugars

tıp Keep toppings

light so fl at-bread pizza crusts don’t

get soggy.

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30 MINUTES

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VEG TIMES

MagazineTASTE

AWARD


30

Pumpkin, Leek, and Mushroom PitzasMAKES 4 PIZZAS | 30 MINUTES OR LESS

Here’s a great use for any leftover pumpkin or squash purée you might have after the holidays.

1 Tbs. olive oil 4 small or 2 medium leeks,

halved or quartered and thinly sliced (4 cups)

¼ tsp. salt ¼ cup white wine ¾ cup pumpkin or butternut

squash purée ¼ cup prepared pesto 4 whole-wheat pita rounds 6 button mushrooms, thinly sliced

PUMPKIN, LEEK, AND MUSHROOM

PITZAS

1 | Preheat oven to 425°F.2 | Heat oil in skillet over medium heat. Add leeks and salt, cover pan, and cook 5 minutes, or until softened. Add wine, and simmer uncovered 2 minutes, or until most of liquid has evaporated. Set aside.3 | Stir together pumpkin purée and pesto in small bowl. 4 | Spread each pita with ¼ cup pumpkin mixture. Top with ½ cup leeks, then mushroom slices. Place pitzas on ungreased baking sheet, and bake 8 minutes, or until crust is crisp and edges are browned. PER PIZZA 333 cal; 10 g prot; 11 g total fat (2 g sat fat); 53 g carb; 0 mg chol; 745 mg sod; 9 g fiber; 6 g sugars

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tomato-onion mixture over lavash.4 | Bake 8 minutes, or until edges of lavash are crisp and brown and za’atar has deepened in color. Drizzle once more with tomato oil.PER PIZZA 276 cal; 11 g prot; 18 g total fat (7 g sat fat); 19 g carb; 20 mg chol; 455 mg sod; 3 g fiber; 2 g sugars

Tomatillo Pizza-dillasMAKES 8 PIZZAS | 30 MINUTE OR LESS

Provolone cheese holds pairs of corn tortillas together for quesadilla-style pizza bases. If you can’t fi nd tomatillos, use thinly sliced Roma or cocktail tomatoes.

4 tomatillos, husked, rinsed, and sliced

½ tsp. olive oil ½ tsp. dried oregano 8 slices reduced-fat provolone

cheese

Za’atar-Lavash PizzasMAKES 4 PIZZAS | 30 MINUTES OR LESS

Baking za’atar onto fl at bread is common in the Middle East. We took the idea and turned it into a goat cheese–tomato pizza.

6 oil-marinated tomato quarters, drained and thinly sliced, 2 Tbs. oil reserved

1 small red onion, quartered and thinly sliced

2 sheets lavash, halved crosswise 6 oz. fresh soft goat cheese ¼ cup za’atar

1 | Preheat oven to 425°F.2 | Toss together sliced tomato and red onion in small bowl. Set aside.3 | Place lavash on baking sheets, and spread each with one-quarter of goat cheese. Sprinkle with za’atar, and drizzle with reserved tomato oil. Scatter

1 6 5-inch corn tortillas ½ cup prepared salsa 1 cup grated reduced-fat jalapeño

Jack cheese (4 oz.)

1 | Preheat oven to 425°F. 2 | Toss together tomatillos, oil, and oregano in medium bowl. Season with salt and pepper, if desired. Set aside.3 | Sandwich 1 slice provolone between 2 tortillas, and set on baking sheet. Repeat with remaining tortillas and cheese slices. Top each tortilla “crust” with 1 Tbs. salsa. Drain or shake excess liquid from tomatillo slices, and arrange slices on top of pizzas. Sprinkle with Jack cheese. 4 | Bake 6 to 8 minutes, or until tomatil-los are soft and cheeses are melted. Cool 2 to 3 minutes before serving.PER PIZZA 186 cal; 10 g prot; 8 g total fat (5 g sat fat); 18 g carb; 22 mg chol; 488 mg sod; 3 g fiber; 4 g sugars

30 MINUTES

1 PUTTANESCA Stir 1 tsp. capers and 1 pinch red pepper fl akes into ¼ cup prepared marinara sauce; spread on fl at bread. Sprinkle with fresh mozzarella and pitted black olives.

2 THREE-CHEESE WITH BROCCOLI Stir together 2 Tbs. low-fat ricotta, 2 Tbs. grated mozzarella, and 1 tsp. Parmesan; spread on fl at bread. Top with steamed broccoli and a drizzle of garlic oil.

3 EGG FLORENTINE Spread thin layer of tomato paste over fl at bread. Top with steamed chopped spinach, and crack 1 egg in center. Bake until egg white is set. Drizzle with hollandaise sauce or melted butter.

4 BEET-GORGONZOLA Spread 3 Tbs. Gorgonzola cheese over fl at bread. Top with thinly sliced roasted beets, and brush with olive oil. Serve topped with ¼ cup arugula.

PIZZA FOR ONE variations

Assemble amazing individual fl at-bread pizzas using these ideas. (Bake 6 to 8 minutes at 425°F.)

5 MEZZE MIX Spread ¼ cup baba ghanoush over fl at bread. Sprinkle with 2 Tbs. cooked chickpeas and 2 Tbs. crumbled feta cheese.

6 LEAN AND GREEN Purée ¼ cup thawe d frozen peas with 2 Tbs. pesto; spread on fl at bread. Top with thinly sliced zucchini and dollops of cottage cheese. Sprinkle with minced garlic, and drizzle with olive oil.

7 PISSALADIÈRE Spread fl at bread with ¼ cup Onion Confi t (from vegetariantimes.com), and sprinkle with olives and roasted red pepper slices.

8 GREEN ENCHILADA Spread fl at bread with ¼ cup prepared tomatillo salsa. Sprinkle with 2 Tbs. each cooked black beans, corn kernels, and queso fresco.

9 HOPPIN’ JOHN Spread fl at bread with 2 Tbs. prepared barbecue sauce. Top with ¼ cup steamed chopped kale, 2 Tbs. cooked black-eyed peas, and 2 thinly sliced oil-packed sun-dried tomatoes.

10 ASIAN OYSTER Sauté 1 cup oyster mushrooms and 1 tsp. minced garlic in 1 tsp. toasted sesame oil 7 minutes, or until browned. Spread fl at bread with 2 Tbs. vegetarian oyster sauce. Top with sautéed oyster mushrooms and 2 Tbs. sliced green onion. Sprinkle with sesame seeds.

10

Recipes and more at belgioioso.com rBST Free* | Gluten Free | Vegetarian*No significant difference has been found in milk from cows treated with artificial hormones.

FRESH MOZZARELLASNACKING CHEESE

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VEG 101BY Lisa Barley

HOW TO NAVIGATE RELATIONSHIPS WHEN ONE OF YOU LOVES TOFU—AND THE OTHER LOVES T-BONES

Opposites often attract, and in a mostly omnivorous world, it’s not surprising that vegetarians aren’t exclusively dating one another. But things can get dicey when it comes to the emotional topics of food and ethics. Want to make it work across the dietary divide? Just in time for Valentine’s Day, we asked Ayindé Howell and Zoë Eisenberg, co-authors of The Lusty Vegan: A Cookbook and Relationship Manifesto for Vegans and the People Who Love Them, for their best relationship survival tips.

ILLUSTR ATIONS Vidhya Nagarajan

save the date SHOW RESPECT

First off, don’t count on converting each other. People do change their eating habits—most of us weren’t born vegan or vegetarian—but it’s best not to base your relationship on that hope. You can share your love of tofu and nachos loaded with cashew cheese, but resist passing judgment on what your other half orders for dinner. After all, nothing is more romantic than respect. “Sometimes I enjoy our different viewpoints,” says Eisenberg of her current partner. “They certainly help stoke some fi ery conversation. Ultimately, I look at a person as

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VEG 101

getcooking!

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IF YOU’RE DAUNTED BY COOKING WITH YOUR OMNI DATE, DON’T OVERTHINK IT. MANY BASIC (AND DELICIOUS) DISHES ARE CUSTOMIZABLE FOR ANYONE’S PREFERENCES: JUST ADD YOUR OWN PROTEIN AT THE END.

TACO NIGHT Start with tortillas, roasted vegetables, rice, and salsa.

PIZZA PARTY Set out toppings and make a few diff erent pies.

SPICY CHILI Make a basic bean chili and go crazy with toppings.

PASTA SUPPER Think spaghetti with homemade sauce—and a bottle of wine.

THINKING OF STARTING A FAMILY TOGETHER? DISCUSS YOUR APPROACH: WILL YOU RAISE YOUR KIDS VEG UNTIL THEY’RE OLD ENOUGH TO DECIDE ON THEIR OWN, OR WILL YOU LET THEM SHARE FOOD WITH BOTH PARENTS WHILE TEACHING THEM WHY YOU MAKE THE CHOICES YOU DO?


a complete package. Lifestyle choices are only a small portion of that package.” Focus on what drew you together in the fi rst place, and enjoy growing as a couple.

MAKE A (MEAL) PLANEating out? Take turns choosing the restaurant, and make sure both of you will have something to eat. Not every meal needs to knock everyone’s socks off, but try to make it rare that the vegetarian is stuck with a lame salad or the omnivore is

PREPARE MEATLESS MEALS THAT YOU BOTH LOVE AND THAT CAN BE MODI-FIED AT THE TABLE.

totally intimidated by an all-vegan mock-meat menu. “Just research the menu of a restaurant before suggesting it,” says Howell. Calling ahead to fancier restaurants is a smart move—you’ll learn if they have any fl exibility and may discover a chef who’s willing to whip up a fantastic veg dish for you. Dining in? Prepare meatless meals that you both love and that can be easily modifi ed at the table: each of you can add beans, tofu, seitan, or another mix-in of your choice to your own plate.

SET BOUNDARIES (AND STICK TO THEM)Planning to move in together? It’s a good idea to lay down ground rules for the kitchen. You may decide that it will be entirely vegetarian, or that you won’t cook meat but your partner can prepare it. Figure out what you’re both comfortable with, and leave the guilt trips out of it. If you’re willing to compromise, Howell suggests choosing a color for veg-only knives and cutting boards, while Eisenberg has had success with creating “safe spaces” where each person has a shelf or area for the foods they’d like to keep separate. You might also want to ask your sweetie to wash up any greasy tools or dishes soon after eating something non-veg.

INVOLVE THE FOLKSConsider each other’s preferences at holiday meals, and team up to make sure the occasion is satisfying for everyone. If the vegetarian’s family is hosting, check to see if all the guests are cool with mock meats or if they have a particular dish they’d love to see at the table. Getting together with the omnivore’s folks? Always offer to bring something veg-friendly and help out in the kitchen. Howell and Eisenberg both advise smiling, being polite, and stressing how much you appreciate the effort—even (and perhaps especially!) if a well-meaning host accidentally makes your “vegan” dish with dairy. It can’t hurt to pack some emergency snacks for later, just in case.

Writer and editor Lisa Barley feels fortunate that everyone in her household is on the same plant-based page.

http://vegetariantimes.com

Try Any Of The Delicious Smoothies Below To

Get Your Diet Started

Now is the time that most of us start thinking about our weight loss goals. After all, that’s what New Year’s resolutions are for.

The smoothies on the right are a delicious and easy way to keep your waistline in check for your weight loss resolutions.

They keep your metabolism active and help you burn fat while retaining muscle mass. In addition, they will keep you full and help you avoid cravings and overeating by maintaining healthy blood sugar levels.

The key ingredient in all recipes is Almased, a gluten-free and di-abetic friendly powder made from non-GMO soy, yogurt and honey in a special fermentation process. The unique, all-natural formula

and overall well-being. You can replace one or two meals a day with an Almased

smoothie for weight loss, or add it to your regular diet routine for weight maintenance and wellness.

Find more delicious smoothie recipes, get information on Almased and download a free, easy-to-follow diet plan at (enter source code VTS), or give us a call at 1-877-256-2733food stores, at GNC and the Vitamin Shoppe or visit .

Smoothies That Melt Your Belly Fat

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

Green Energy8 Tbsp Almased12 oz unsweetened

almond milk1 cup raw spinach

leaves½ pear1 tsp stevia (optional)

Cinnamon Roll8 Tbsp Almased12 oz unsweetened

vanilla almond milk1 tsp ground

cinnamon1 tsp stevia (optional)

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coconut milk2 tsp unsweetened

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TECHNIQUE TECHNIQUE BY Nava Atlas

Even the most experienced veg chefsEven the most experienced veg chefs suff er tofu insecurity every once in a suff er tofu insecurity every once in a while. Silken or soft? Sprouted or regular? And do you really need to press it? while. Silken or soft? Sprouted or regular? And do you really need to press it? VTVT asked Nava Atlas to share the tofu wisdom she’s gained over decades of asked Nava Atlas to share the tofu wisdom she’s gained over decades of cooking with the soybean blocks. Her tips and recipes on the following pages cooking with the soybean blocks. Her tips and recipes on the following pages clear up any confusion while showing the best uses for each type of tofu.clear up any confusion while showing the best uses for each type of tofu.

tofumade easy

EVERYTHING YOU NEED

TO KNOW ABOUT THE PLANT-

BASED STAPLE

38

PHOTOGR APHY Victoria Wall Harris FOOD ST YLING Vivian Lui PROP ST YLING Kim Wong

SUSHI RICE BOWLS WITH TOFU TERIYAKI, p. 46

MARINATED EXTRA-FIRM TOFU ADDS PROTEIN AND FLAVOR TO A VEGGIE-TOPPED RICE BOWL.

39

COOK’S TIP

Cubed tofu doesn’t have to be perfectly square, but the cubes should be the same size for even cooking or browning.


TECHNIQUE

TOFU GLOSSARY

Many tofu recipes, especially ones that use cubes or slabs, call for pressing tofu to remove excess moisture. To do this, place your tofu block on a cutting board between several layers of paper towels. Top with a second cutting board and a heavy object (such as a can of tomatoes or a skillet), and let stand for 15 to 30 minutes. But don’t stress about pressing! If you’re short on time, skip it. For scrambles, it’s not necessary, though a quick blotting is always recommended for water-packed tofu.

PRESSING ISSUES

SILKEN

Ultra-smooth and jiggly soft, silken tofu is ideal for puréeing as a base for soups, dressings, dips, and sauces. It also makes excellent dessert puddings and pie fi llings.

SPROUTED

You won’t fi nd chewy bits of sprouted soybeans in sprouted tofu, but you will get more nutrients (and more fat and calories). It comes in an array of textures—silken, soft, fi rm, extra fi rm.

SOFT

Whenever you want curds or crumbles for scrambles or egg-like salads, reach for soft tofu. Simi-larly, it can replace ricotta in lasagna or stuffed shells. Soft tofu can also be puréed, but the results will be thicker and heavier than what you’d get with silken tofu.

FIRM/EXTRA-FIRM

The most versatile choice, fi rm tofu can go both ways. It crumbles well for scrambles or eggless salad, but blotted or pressed, it holds its shape as slabs or cubes.

SUPER-FIRM

Dense and dry, super-fi rm tofu is an especially good stand-in for feta cheese. Crumbled into stews, it absorbs fl avors and adds texture.

BAKED

Convenience food that’s good for you! Chewy, dense baked tofu is the most straightforward substitute for meat in stir-fries, casseroles, fajitas, sandwiches, and salads. It comes pre-seasoned in a variety of fl avors, such as Italian, teriyaki, and Mexican.


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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TECHNIQUE

Tofu RancherosSERVES 4 | 30 MINUTES OR LESS

This tasty scramble is a veganized version of huevos rancheros. It’s an easy brunch or dinner dish, served with slices of avocado and orange.

1½ Tbs. olive oil 1 medium onion, quartered and

thinly sliced (1½ cups)

1 medium green bell pepper, cut into short, thin strips (1½ cups)

1 14- to 16-oz. pkg. soft or firm tofu, drained, patted dry, and cut crosswise into 6 slabs

1 cup prepared medium or mild salsa, plus more for serving

2 medium tomatoes, diced (1 cup) 1–2 small fresh jalapeño chiles,

seeded and minced 2 Tbs. nutritional yeast, optional 1 tsp. ground cumin ¼ tsp. ground turmeric, optional 1 cup cilantro leaves, chopped 8 corn tortillas, warmed

1 | Heat oil in large skillet over medium heat. Add onion, and sauté 5 minutes, or until translucent. Add bell pepper, and cook 5 to 7 minutes more, or until vegetables begin to brown. Add tofu to skillet, crumbling each slab as it goes in. 2 | Stir in salsa, tomatoes, and chiles, followed by nutritional yeast (if using), cumin, and turmeric (if using). Cook 5 to 8 minutes, or until tomatoes have softened and ingredients are melded and piping hot. Stir in cilantro, then season with salt and pepper, if desired.3 | Divide tofu mixture among tortillas, and serve with salsa.PER SERVING (2 FILLED TORTILLAS) 285 cal; 15 g prot; 11 g total fat (<1 g sat fat); 34 g carb; 0 mg chol; 524 mg sod; 6 g fiber; 7 g sugars

COOK’S TIP

Crumble tofu with your hands for a pleasing combo of large and small curds.


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TECHNIQUE

Baked Tofu Salad with Broccoli and PineappleSERVES 6 | 30 MINUTES OR LESS

This lovely winter salad highlights how easy it is to use chewy baked tofu right out of the package.

DRESSING ⅓ cup mango chutney ⅓ cup vegan mayonnaise or

unsweetened coconut yogurt 2 Tbs. lime juice

SALAD 1 medium head broccoli, cut into

small florets 1 8-oz. pkg. baked tofu (any flavor),

cut into short, thin sticks 1½ cups fresh or drained canned

pineapple chunks 2 large celery stalks, sliced

diagonally ¼ cup sliced almonds or chopped

walnuts, optional ¼ cup golden raisins

1 | To make Dressing: Whisk together all ingredients in small bowl. Set aside.2 | To make Salad: Steam broccoli fl orets 4 to 5 minutes, or until bright green and tender-crisp. Transfer to colander, rinse with cool water, and drain well.3 | Toss broccoli with remaining Salad ingredients. Add Dressing, and toss to coat. PER 1-CUP SERVING 266 cal; 11 g prot; 12 g total fat (2 g sat fat); 28 g carb; 0 mg chol; 419 mg sod; 4 g fiber; 19 g sugars

COOK’S TIP

Slice baked tofu thinly so that it blends in with other ingredients.


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46 January/February | 2015 | vegetariantimes.com

TECHNIQUE

pan. Cover, reduce heat to medium-low, and simmer 30 minutes, or until all water is absorbed. (For a more tender grain, add ½ cup water and cook until absorbed.) Remove from heat.3 | Transfer rice to bowl, and stir in vinegar, sugar, and salt. Stir in nori, cover bowl, and set aside.4 | Heat large non-stick skillet over medium-high heat. Add tofu and marinade, and cook 5 to 7 minutes, turning gently, until tofu cubes are browned and crisp on most sides.5 | To serve, divide Sushi Rice among six large soup bowls. Top with Tofu Teriyaki, avocado, carrots, and cucumber. Garnish with extra nori, sesame seeds, and green onions (if using).PER 1-CUP SERVING 371 cal; 13 g prot; 11 g total fat (2 g sat fat); 56 g carb; 0 mg chol; 330 mg sod; 7 g fiber; 11 g sugars

Tofu Crème au ChocolatSERVES 8

We’ve given this dessert its French name to highlight how decadent it is—a chocolate pudding for grown-ups as well as kids! No one will guess it’s made with tofu.

4 oz. dark chocolate, broken into pieces

1 Tbs. Earth Balance Original Buttery Spread

1 14-oz. pkg. silken tofu, drained ¼ cup dark brown sugar 1¼ tsp. vanilla extract ⅛ tsp. salt

1 | Melt chocolate in microwave on medium power or in double boiler. Stir in buttery spread until no lumps remain.2 | Blend tofu, brown sugar, vanilla extract, and salt in blender or food processor 1 to 2 minutes, or until smooth and creamy.3 | Add chocolate to tofu mixture, and blend 30 seconds, or until smooth and creamy. Transfer to bowl, cover, and refrigerate 2 hours, or until set.PER ½ -CUP SERVING 146 cal; 3 g prot; 8 g total fat (4 g sat fat); 15 g carb; 0 mg chol; 56 mg sod; 1 g fiber; 12 g sugars

Sushi Rice Bowls with Tofu TeriyakiSERVES 6

Crisp tofu bites are perched atop nori-fl ecked sushi rice for a comforting meal in a bowl.

TOFU TERIYAKI ¼ cup mirin (rice wine), sake,

or dry white wine 2 Tbs. low-sodium soy sauce

or tamari 1 Tbs. natural sugar 1 Tbs. rice vinegar 2 tsp. grated fresh ginger 1 tsp. dark sesame oil 1 14- to 16-oz. pkg. extra-firm tofu,

drained and cubedSUSHI RICE 1½ cups short-grain brown rice 3 Tbs. rice vinegar

1 Tbs. natural sugar ¼ tsp. salt 2 sheets toasted nori, cut into

short strips (¾ cup), plus more for garnish

1 medium avocado, pitted, peeled, and finely diced

2 medium carrots, cut into match-sticks or coarsely grated (1 cup)

½ cucumber, cut into matchsticks or coarsely grated (½ cup)

Toasted sesame seeds, optional Thinly sliced green onions, optional

1 | To make Tofu Teriyaki: Combine all ingredients except tofu in shallow container. Add tofu, and toss to coat. Marinate 10 to 15 minutes, stirring once or twice. 2 | Meanwhile, to make Sushi Rice: Bring rice and 3 cups water to a boil in sauce-

SUSHI RICE BOWLS WITH TOFU TERIYAKI

COOK’S TIP

Let sautéed tofu sear 1 to 2 minutes before turning for crisp, brown edges.


Vegetable Stew with Tofu FetaSERVES 6 | 30 MINUTES OR LESS

This cold-weather variation of a classic Greek stew is enlivened with cubes of marinated tofu feta.

TOFU FETA 1 10-oz. pkg. super-firm tofu or

sprouted tofu, drained, and cut into ½ -inch cubes

3 Tbs. lemon juice 1 Tbs. olive oil ¼ tsp. dried oregano ¼ tsp. salt

VEGETABLE STEW 2 Tbs. olive oil 1 large onion, finely chopped (2 cups) 3 cloves garlic, minced (1 Tbs.)

4 medium red-skinned or Yukon gold potatoes, cut into ¾ -inch chunks (4 cups)

1 28-oz. can diced tomatoes 2 medium zucchini, quartered

lengthwise, then cut into ½ -inch-thick slices (2½ cups)

1 10-oz. pkg. baby green beans, thawed

1 tsp. dried oregano ½ cup chopped fresh parsley 2 Tbs. finely chopped fresh dill

1 | To make Tofu Feta: Toss tofu with lemon juice and oil in shallow container. Spread in single layer in container, and sprinkle with oregano and salt. Set aside to marinate while making stew.

2 | To make Vegetable Stew: Heat oil in large pot or Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until translucent. Add garlic, and sauté 1 minute more. Add potatoes and 1 cup water. Bring mixture to a simmer, cover pot, and cook 4 minutes. Add tomatoes, zucchini, green beans, oregano, and 1 cup water. Reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender. Stir parsley and dill into stew, then season with salt and pepper, if desired. Top with Tofu Feta cubes.PER 1½ -CUP SERVING 296 cal; 12 g prot; 10 g total fat (2 g sat fat); 42 g carb; 0 mg chol; 439 mg sod; 7 g fiber; 11 g sugars

Nava Atlas is the author of numerous vegetarian and vegan cookbooks, most recently, Plant Power.

NEED TO STORE UNCOOKED LEFTOVER TOFU? COVER THE BLOCK COMPLETELY WITH WATER IN A LIDDED CONTAINER, AND REFRIGERATE UP TO ONE WEEK.

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meatballsTHE ITALIAN CLASSIC GOES GREEN IN THIS EASY RECIPE

BY Amie Valpone

Broccoli? In meatballs? Believe it or not, it works. When blended with ground almonds, cheese, garlic, and fresh herbs, broccoli makes a wonderful base for crisp-on-the-outside, chewy-on-the-inside spheres that have no wheat or soy. Add a simple tomato sauce, and you’ve got a tasty pasta topping, sandwich fi ller, or appetizer.

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Broccoli Meatballs with Garlic-Tomato SauceSERVES 4

Ground almonds and eggs hold these veggie-laced alternatives to traditional meatballs together. For appetizer-size meatballs, shape into 30 smaller rounds instead of 12, and bake 15 to 20 minutes.

1 | To make Meatballs: Preheat oven to 350°F. Line baking sheet with parch-ment paper.2 | Steam b roccoli fl orets 10 minutes, or until tender and bright green. Cool.3 | Pulse almonds in food processor until fi nely ground. Transfer to large mixing bowl.4 | Pulse steamed broccoli in food processor until chopped. Transfer to bowl with ground almonds. Add Parmesan, basil, parsley, garlic, and cayenne. Season with salt and pepper, if desired. 5 | Whisk eggs in small bowl, then stir eggs into broccoli mixture. 6 | Shape mixture into 12 Meatballs by hand, pressing fi rmly to ensure Meatballs hold their shape. Place on prepared

baking sheet, and bake 25 minutes, or until golden brown.7 | To make Garlic-Tomato Sauce: Heat oil in large saucepan over medium heat. Add onion and garlic, and cook 5 minutes, or until onion is soft. Add tomatoes and their juice, and cook 20 minutes, or until sauce thickens, stirring occasionally. Season with salt and pepper, if desired. PER SERVING (3 MEATBALLS PLUS ¾ CUP SAUCE) 350 cal; 18 g prot; 23 g total fat (3 g sat fat); 28 g carb; 97 mg chol; 503 mg sod; 10 g fiber; 10 g sugars

Amie Valpone creates vegetarian and vegan recipes that are free of gluten, soy, corn, and processed ingredients for her blog, The Healthy Apple.

MEATBALLS 4 cups broccoli florets

(1 large head) 1 cup raw almonds ¼ cup grated Parmesan cheese ¼ cup finely chopped fresh basil ¼ cup finely chopped fresh parsley 2 cloves garlic, minced (2 tsp.) ⅛ tsp. cayenne pepper 2 large eggs

GARLIC-TOMATO SAUCE 1 Tbs. olive oil ¼ cup diced white onion 1 large garlic clove, finely chopped 1 28-oz. can crushed tomatoes


http://www.tribestlife.com

DELICIOUSLY EASY WAYS

TO EAT MORE GREENS

year,

leafPHOTOGR APHY Victoria Wall Harris FOOD ST YLING Vivian Lui PROP ST YLING Scott Horne

new

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RECIPES BY Selma Brown Morrow

HERE’S A FRESH RESOLUTION FOR 2015:

EGGPLANT PARMESAN WITH

CREAMED SPINACH, p. 55

get more dark, leafy greens in your diet. The inexpensive veggies are packed with nutrients including anemia-fi ghting iron, bone-strengthening calcium, and mood-boosting magnesium. And when added to favorite recipes (such as smoothies, pastas, potato salad, and cream sauces) dark leafi es enhance the fl avors and textures of a dish as well as its nutritional profi le.

vegetariantimes.com | January/February | 2015 51


Kale and Caulifl ower Alfredo SERVES 4 | 30 MINUTES OR LESS

Eat without guilt or regrets. This rich, comforting pasta is lightened up with a caulifl ower “cream.” For a more fi lling dish, stir in 2 cups small, steamed caulifl ower fl orets before serving.

3 cups small cauliflower florets 1 cup 1% low-fat milk 2 Tbs. chopped shallot 2 Tbs. plain non-fat Greek yogurt 8 oz. linguine 1 Tbs. butter 10 oz. baby kale, three leaves

chopped and reserved 1 cup (3 oz.) grated Parmesan

cheese, divided 1 Tbs. grated lemon zest ¼ tsp. ground nutmeg

1 | Bring caulifl ower fl orets, milk, and shallot to a simmer in large saucepan. Reduce heat to low. Cover pan, and cook 15 to 17 minutes, or until caulifl ower is very soft. Transfer contents of pan to blender. Blend until silky smooth, adding 1 or 2 more Tbs. milk, if necessary. Transfer purée to small bowl, and whisk in yogurt. Season with salt and pepper, if desired.2 | Meanwhile, cook linguine in large pot of boiling salted water 10 to 11 minutes, or until al dente. Drain pasta, reserving 1 cup pasta water.3 | Melt butter in same pot over medium heat. Add whole kale leaves, and toss

2 minutes, or until wilted but still bright green. Add pasta, 1¼ cups caulifl ower purée, ⅔ cup Parmesan, lemon zest, and nutmeg. Toss until sauce coats pasta, adding reserved pasta water by ¼ cupfuls if dry. Season with salt and pepper, if desired. Serve sprinkled with reserved chopped kale and remaining ⅓ cup Parmesan.PER 1-CUP SERVING 396 cal; 23 g prot; 11 g total fat (6 g sat fat); 58 g carb; 28 mg chol; 485 mg sod; 6 g fiber; 10 g sugars

OR SAUTÉED GREENS TO CHEESY PASTA DISHES.

add steamed

52

Potato Salad with Mustard Greens SERVES 6 | 30 MINUTES OR LESS

To achieve the best possible texture, both celery and potatoes are steamed for this salad.

3 Tbs. unseasoned rice vinegar 1 tsp. finely chopped fresh thyme 2 Tbs. olive oil 1½ tsp. Dijon mustard ½ cup chopped red onion 2 lb. red-skinned potatoes,

quartered and sliced ¾ -inch thick 4 large celery stalks, sliced ½ - to

¾ -inch thick (2 cups) 1 cup packed, coarsely chopped

mustard greens (1 oz.)

CHOPPED LEAFIES OR WHOLE BABY LEAVES INTO BEAN, GRAIN, AND POTATO SALADS.

Sweet Potato Cornbread with Collard ConfettiSERVES 12

Three Southern favorites come together in this tasty quick bread. For easy chopping, fold the collard leaves in half lengthwise, slice out the center stems, then stack the leaves to effi ciently cut them into ¼ -inch-thick strips.

6 Tbs. (¾ stick) unsalted butter, melted, divided

2 cups stemmed and thinly sliced collard greens

½ cup cooked and mashed sweet potato or yam

2 large eggs 1¼ cups low-fat buttermilk 1⅔ cups fine yellow cornmeal ¾ cup all-purpose flour ⅓ cup sugar 1 Tbs. baking powder 1 tsp. salt

1 | Preheat to 375°F. Coat 11- x 7-inch baking pan with cooking spray.2 | Heat 1 Tbs. butter in medium skillet over low heat. Add collard greens. Season with salt, if desired. Cover pan, and cook 4 minutes, or until tender, stirring occasionally. Transfer to plate to cool.3 | Whisk together mashed sweet potato, eggs, and buttermilk in large bowl. Whisk in remaining 5 Tbs. butter. Fold in collard greens.4 | Whisk together cornmeal, fl our, sugar, baking powder, and salt in separate bowl. Fold dry ingredients into wet ingredients. (Do not overmix.) Spread batter in prepared pan. 5 | Bake 25 minutes, or until toothpick inserted into center comes out clean. Cool in pan on rack at least 10 minutes. Cut into 12 pieces. Serve warm or at room temperature.PER SERVING 201 cal; 4 g prot; 8 g total fat (4 g sat fat); 29 g carb; 48 mg chol; 383 mg sod; 4 g fiber; 8 g sugars

1 | Whisk together vinegar and thyme in small bowl. Whisk in oil and mustard, and season with salt and pepper, if desired. Stir in chopped onion. Marinate 20 minutes, tossing often. 2 | Meanwhile, steam potatoes 13 to 14 minutes, or until tender. Transfer steamer rack to work surface, and let potatoes cool 5 minutes. 3 | Toss potatoes with dressing in wide, shallow bowl. Cool 10 minutes, or until dressing is absorbed, tossing occasionally.4 | Steam celery 6 minutes, or until only slight crunch remains. Cool briefl y. Fold into potatoes. Fold in mustard greens. Season with salt and pepper, if desired.PER 1-CUP SERVING 164 cal; 3 g prot; 5 g total fat (<1 g sat fat); 28 g carb; 0 mg chol; 86 mg sod; 3 g fiber; 4 g sugars

fold

RED RUSSIAN KALE

LACINATO KALE

BABY KALE



SWEET POTATO CORNBREAD WITH COLLARD CONFETTI, p. 53


COLLARD GREENS


Eggplant Parmesan with Creamed SpinachSERVES 4

Spinach adds a modern note to this classic Italian dish.

½ cup all-purpose flour ½ cup panko breadcrumbs, divided ½ cup grated Parmesan cheese 1 large egg 4 ¾ -inch-thick center-cut

eggplant slices 1 9-oz. bag frozen spinach 1 oz. reduced-fat cream cheese ¾ cup prepared refrigerated thick

marinara sauce, such as Buitoni ½ cup packed coarsely grated

mozzarella or fontina cheese

1 | Position rack in center of oven, and preheat to 375°F. Coat baking sheet with cooking spray. 2 | Place fl our in pie dish or soup plate. Add panko and Parmesan to second pie dish or soup plate; whisk to blend. Reserve 2 Tbs. panko mixture. Add egg to third pie dish or soup plate; whisk to blend. Season eggplant with salt and pepper, if desired. Coat slices with fl our, then egg, then panko mixture; press to adhere. Coat slices on both sides with cooking spray, and arrange on baking sheet. 3 | Bake eggplant 12 minutes, or until bottoms are brown and crisp. Loosen slices from sheet, and fl ip over. Bake 12 to 13 minutes longer, or until both sides are brown and crisp, and eggplant is tender.4 | Meanwhile, coat large skillet with cooking spray; add spinach. Toss over

medium-high heat 2 to 3 minutes, or until wilted. Scrape into towel-lined sieve, and fi rmly press out excess liquid. Transfer spinach to work surface, and fi nely chop. 5 | Recoat skillet with cooking spray. Add spinach, cream cheese, and 1 Tbs. reserved panko mixture. Cook over medium-high heat 3 to 4 minutes, or until mixture is very thick, adding remaining 1 Tbs. reserved panko (if necessary) to thicken.6 | Spread marinara sauce atop eggplant on baking sheet. Spoon or spread spinach over top, leaving border of sauce visible. Sprinkle with mozzarella, and bake 4 to 5 minutes, or until topping is heated through.PER SERVING 295 cal; 16 g prot; 12 g total fat (5 g sat fat); 34 g carb; 72 mg chol; 558 mg sod; 6 g fiber; 7 g sugars

GREENS IN A FLAVORFUL, Feature

55

NUTRIENT-PACKED TOPPING.

Watercress Spaetzle with Grape TomatoesSERVES 6

Tiny spaetzle dumplings get a gorgeous emerald color from watercress, which is blended into the soft dough.

4 large eggs 2 Tbs. low-fat sour cream 1½ tsp. salt ½ tsp. freshly ground black pepper ½ tsp. ground nutmeg 2 cups coarsely chopped watercress

tops, plus ¼ cup chopped leaves, divided

1 cup low-sodium vegetable broth, divided

6 Tbs. chopped fresh basil, divided 1⅔ cups all-purpose flour 2 Tbs. butter ½ cup finely chopped shallots 3 cups grape tomatoes,

halved lengthwise

1 | Blend eggs, sour cream, salt, pepper, and nutmeg in blender until combined. Add 2 cups watercress tops, ½ cup broth, and 4 Tbs. basil. Blend until watercress is puréed (tiny bits may remain). Pour mixture into large bowl. Add fl our, and whisk until smooth, thick batter forms. Cover, and let rest 15 to 20 minutes.2 | Bring large pot of salted water to a boil. Coat baking sheet with cooking spray. 3 | Working in several batches, smear or press ¼ cup batter into boiling water through large mesh strainer using fl exible rubber spatula, rapping strainer on sides of pot occasionally. Boil dumplings

1½ to 2 minutes, or until tender. Scoop out dumpling with strainer or sieve. Drain, and transfer to baking sheet to dry. 4 | Melt butter in large skillet over medium heat. Add shallots, and sauté 1 minute. Add tomatoes, and sauté 3 minutes, or until beginning to soften. Add spaetzle and remaining ½ cup broth. Toss 2 to 3 minutes, or until mixture is heated through and broth is absorbed. Season with salt and pepper, if desired, and sprinkle with remaining ¼ cup watercress leaves and 2 Tbs. basil.PER 1-CUP SERVING 242 cal; 9 g prot; 8 g total fat (4 g sat fat); 33 g carb; 135 mg chol; 701 mg sod; 3 g fiber; 4 g sugars

STEAMED OR TENDER RAW GREENS INTO BATTERS AND DOUGHS.blend]

56

WATERCRESS

Chard, Lime, and Mint SmoothiesSERVES 2 | 30 MINUTES OR LESS

Tender Swiss chard breaks down easily in a regular blender for smoothies that need no straining. Since red chard veins can bleed color, choose green chard to keep the verdant hue. Reserve chard stems for another use.

1 packed cup ½ -inch cubes honeydew melon (5½ oz.)

½ cup lime-flavored club soda ¼ cup packed chopped fresh mint 3 Tbs. vanilla soy-, almond, or

rice milk, optional ⅛ tsp. salt 3 Tbs. fresh lime juice 1 3-oz. extra-ripe kiwifruit, halved,

flesh scooped out with spoon 2 cups packed Swiss chard, stemmed

and sliced into ½ -inch-thick strips

2 CUPS OF LEAVES TO YOUR FAVORITE SMOOTHIE RECIPES.

add

Place all ingredients in blender in order listed. Blend 15 to 20 seconds, or until smoothie is thick, adding more lime juice if desired. Chill well, and whisk before serving, or pour over ice, and serve immediately.PER 1¼ -CUP SERVING 67 cal; 2 g prot; <1 g total fat (<1 g sat fat); 16 g carb; 0 mg chol; 267 mg sod; 3 g fiber; 10 g sugars

Selma Brown Morrow is a Los Angeles–based recipe developer and frequent contributor to Vegetarian Times.



FRESH USES FOR THIS SWEET, JUICY,

CRISP FRUIT

asıan pears

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BY Victoria Abbott Riccardi


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Exotic? Yes. Imported? Not necessarily. Asian pears are increasingly grown in American orchards to tap into their popularity Stateside. “Most Asian pears used to be shipped in from Korea and Japan,” says Paul Estabrook, who, with his wife, Su, started Virginia Gold Orchard in Natural Bridge, Va., 24 years ago. “When we came along, no one in the area knew what an Asian pear was. Now we just can’t grow enough.” The fi rm-yet-juicy fruits make beautiful additions to everything from salads to stir-fries.

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PHOTOGRAPHY Victoria Wall Harris

FOOD STYLING Vivian Lui

PROP STYLING Kim Wong

LIME-MARINATED NASHI PEARLS, p. 61



http://MAYFAIRHOUSE.COM

TO CUT ASIAN PEARS INTO MATCHSTICKS, CORE AND SLICE THE FRUIT INTO BROAD SLABS, THEN STACK THE

SLABS AND CUT THEM INTO THIN STICKS.

ASIAN PEAR SALAD WITH GORGONZOLA AND TOASTED PISTACHIOS

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Lime-Marinated Nashi PearlsSERVES 4

Asian pears lend themselves well to fruit salads, where they add a crisp and juicy texture similar to melon. Nashi, the Japanese word for Asian pear, is also what they call the fruit in Australia and New Zealand.

1 medium Asian pear, peeled ½ cup halved red grapes ½ cup halved green grapes ¼ cup pear nectar 1 Tbs. fresh lime juice 1 tsp. agave nectar ¼ cup chopped candied ginger 4 sprigs mint

1 | Scoop as much fl esh as possible from Asian pear using melon baller. 2 | Place pear balls in bowl with grape halves, pear nectar, lime juice, and agave nectar; toss to combine. Chill 2 to 4 hours. Serve garnished with candied ginger and mint. PER ½ -CUP SERVING 91 cal; <1 g prot; <1 g total fat (<1 g sat fat); 24 g carb; 0 mg chol; 6 mg sod; 2 g fiber; 13 g sugars

Tofu Stir-Fry with Asian Pear and CashewsSERVES 4 | 30 MINUTES OR LESS

Thin slices of Asian pear add sweetness to this tofu stir-fry without losing their shape. Serve with steamed rice.

4 tsp. hot toasted sesame oil or hot chili oil, divided

1 16-oz. pkg. firm tofu, cut into bite-size cubes

3 medium carrots, sliced (1 cup)

1 medium Asian pear, quartered, each quarter halved and thinly sliced (1½ cups)

1 yellow bell pepper, cored, seeded, and thinly sliced (1 cup)

5 cloves garlic, minced (5 tsp.) 1 bunch green onions, thinly sliced

(1⅓ cups) 2 Tbs. hoisin sauce 1 Tbs. low-sodium soy sauce 2 tsp. rice vinegar ¼ cup chopped roasted cashews

1 | Heat 2 tsp. sesame oil in wok over high heat. Add tofu, and cook 10 minutes, or until golden on two or more sides, turning occasionally. Transfer tofu to plate.2 | Heat remaining 2 tsp. sesame oil in wok over high heat. Add carrots, and stir-fry 2 minutes. Add Asian pear and bell pepper, and stir-fry 2 minutes. Add garlic and green onions, and stir-fry 1 minute more. Return tofu to wok with vegetables.

3 | Whisk together hoisin and soy sauces and vinegar in small bowl. Pour over wok mixture, and stir until tofu is heated through. Serve topped with cashews.PER 1-CUP SERVING 255 cal; 13 g prot; 14 g total fat (2 g sat fat); 22 g carb; 0 mg chol; 334 mg sod; 4 g fiber; 11 g sugars

Asian Pear Salad with Gorgonzola and Toasted PistachiosSERVES 4 | 30 MINUTES OR LESS

This salad lends itself to endless variations. Try it with other greens, nuts, and cheese, or omit the cheese for a vegan version.

2 tsp. olive oil 1 large shallot, finely chopped

(¼ cup) 3 Tbs. rice wine vinegar 1½ Tbs. honey 6 cups mâche lettuce 1 medium Asian pear, cored

and cut into matchsticks ½ cup crumbled Gorgonzola

cheese (2 oz.) 3 Tbs. shelled, toasted pistachios,

chopped

1 | Heat oil in small non-stick skillet over low heat. Add shallot, and sauté 4 minutes, or until soft. Remove from heat, and stir in vinegar and honey. 2 | Divide mâche among four salad plates. Top each serving with Asian pear matchsticks, cheese, and pistachios, and drizzle with dressing.PER 1-CUP SERVING 162 cal; 6 g prot; 9 g total fat (4 g sat fat); 17 g carb; 13 mg chol; 192 mg sod; 3 g fiber; 12 g sugars

Look for Asian pears that are fi rm like an apple and have no bruising on the skin, says Paul Estabrook, owner of Virginia Gold Orchard in Natural Bridge, Va. “Some varieties are sensitive to scratching, but scratches don’t hurt the fruit—instead, they can indicate a good degree of ripeness because the fruit stayed longer on the tree,” Estabrook explains. “Asian pears will stay ready to eat for several months if they are kept in the refrigerator vegetable crisper so that they don’t desiccate and get soft.”

TO PEEL OR NOT TO PEEL?

LIKE YOUR AVERAGE PEAR, ASIAN PEARS

HAVE THIN, SMOOTH SKIN, SO PEELING IS A

MATTER OF PERSONAL PREFERENCE.

SHOPPING STORAGE&



Asian Pear and Avocado BowlSERVES 4 | 30 MINUTES OR LESS

Creamy and smooth meets crunchy and juicy in this quick lunch or dinner combo.

1 15-oz. can chickpeas, rinsed and drained

1 medium Asian pear, cored and thinly sliced, slices halved

2 celery stalks, chopped 1 cup diced cucumber ½ avocado, pitted, peeled, and diced 1 small jalapeño chile, stemmed,

seeded, and minced ¼ cup chopped cilantro 2 Tbs. fresh lime juice 1 Tbs. canola oil

Combine all ingredients in medium bowl. Season with salt and pepper, if desired.PER 1-CUP SERVING 196 cal; 6 g prot; 9 g total fat (<1 g sat fat); 25 g carb; 0 mg chol; 181 mg sod; 8 g fiber; 6 g sugars

Honey-Poached Asian Pears SERVES 6

Asian pears cooked with honey and served warm sprinkled with pine nuts are a classic home remedy for colds and coughs in Korea. Here, we’ve jazzed up the fl avor with hibiscus tea and pomegranate juice. Serve warm or chilled.

6 bags Red Zinger Tea or other hibiscus-based herbal tea

¾ cup honey 1 cup pomegranate juice 4 slices fresh ginger 8 strips fresh lemon peel, removed

with vegetable peeler 8 whole black peppercorns, optional 6 medium Asian pears or

3 large Asian pears, halved ¼ cup pine nuts

1 | Bring 4 cups water to a boil in large saucepan. Remove from heat, add tea bags, cover, and steep 7 minutes. Remove and discard tea bags. Stir in honey, pomegranate juice, ginger, lemon peel, and peppercorns (if using). 2 | Peel Asian pears, but leave stems intact. Scoop out cores from bottoms, and drop immediately into tea liquid to prevent browning. 3 | Bring liquid to a boil, reduce heat to medium-low, and poach pears 30 minutes, turning occasionally. Remove pan from heat, cool pears in liquid, then transfer pears to plate. 4 | Strain poaching liquid, discard solids, and return liquid to saucepan. Simmer over medium heat 20 to 30 minutes, or until reduced and syrupy. 5 | To serve: pour ¼ cup syrup into each serving bowl, top with 1 pear, and sprinkle with pine nuts.PER SERVING 242 cal; 2 g prot; 4 g total fat (<1 g sat fat); 55 g carb; 0 mg chol; 8 mg sod; 5 g fiber; 49 g sugars

ASIAN PEAR AND AVOCADO BOWL

ADD COOL SWEETNESS TO

A CHOPPED SALAD WITH ASIAN

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http://DEVINECORP.NET


HONEY-POACHED ASIAN PEARS

CAP A WINTER MEAL WITH THIS LOVELY VERSION OF A CLASSIC KOREAN

HOME REMEDY FOR COLDS AND COUGHS.

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TREAT YOUR SWEETIE TO A LUSCIOUS

VALENTINE’S BREAKFAST

PHOTOGR APHY Beatriz da Costa

FOOD ST YLING Cyd McDowell

RECIPES BY Abigai l Wolfe

SPICED POMEGRANATE ROYALES, p. 68

party twoof


65

QUINOA EGGS FLORENTINE, p. 67

PASSION FRUIT TROPICAL SKEWERS, p. 68

ALMOND-POMEGRANATE SCONES, p. 68

SPICED POMEGRANATE ROYALES, p. 68

QUINOA EGGS FLORENTINE


This Valentine’s Day, why not sleep in, spend a lazy morning together, and celebrate with breakfast for two? (February 14 falls on a Saturday after all.) The following menu is sure to make the morning special, whether you prepare all the recipes or just a couple. Just don’t skip the Spiced Pomegranate Royales (p. 68)! Sparkling and crimson, they’re the perfect start to a romantic day.



Quinoa Eggs Florentine SERVES 2

This take on eggs Florentine uses a lemony parsnip purée instead of richer Mornay or hollandaise sauce.

QUINOA CAKES 1½ tsp. flax meal ½ cup cooked red quinoa 1½ tsp. grated Parmesan cheese 1 tsp. chopped fresh thyme 1 tsp. lemon juice 1 tsp. olive oil

PARSNIP PURÉE 1 small parsnip, peeled and cut into

½ -inch chunks (½ cup) 1½ tsp. lemon juice

SAUTÉED GREENS ½ tsp. olive oil 1½ cups chopped kale, collard, or

mustard greens, or a combination ½ tsp. grated lemon zest

POACHED EGGS 1 tsp. white wine vinegar ¼ tsp. salt 2 large eggs

1 | To make Quinoa Cakes: Stir together fl ax meal and 1½ Tbs. water in small bowl; set aside.2 | Combine quinoa, Parmesan, thyme, and lemon juice in medium bowl. Stir in fl ax mixture, and season with salt and pepper, if desired. Chill 10 minutes, then shape into 2 cakes. (Cakes can be covered and refrigerated overnight.)3 | To make Parsnip Purée: Bring parsnip chunks, lemon juice, and ½ cup water to a boil in saucepan. Reduce heat to medium-low, and simmer 10 minutes, or until parsnip chunks are tender. Purée mixture with immersion blender, or in food processor until smooth. Keep warm.4 | To make Sautéed Greens: Heat oil in skillet over medium heat. Add greens, and sauté 3 minutes, or until just wilted. Stir in lemon zest, and season with salt and pepper, if desired. Keep warm.5 | Heat 1 tsp. oil in large skillet over medium heat. Add Quinoa Cakes, and sear 3 to 5 minutes per side, or until brown and crispy. Transfer to plate, and keep warm.6 | To make Poached Eggs: Bring 4 cups water to simmer in medium saucepan. Add vinegar and salt. Crack 1 egg into medium bowl. Stir simmering water into a slow whirlpool, and add egg to spinning water. Repeat with remaining egg.7 | Poach eggs 3 minutes, skimming off any loose whites. Gently remove each egg to plate using slotted spoon. 8 | To serve: Top each Quinoa Cake with ¼ cup Sautéed Greens, 1 Poached Egg, and 2 Tbs. Parsnip Purée. Season with freshly ground black pepper and salt, if desired.PER SERVING 215 cal; 12 g prot; 11 g total fat (2 g sat fat); 20 g carb; 186 mg chol; 193 mg sod; 5 g fiber; 3 g sugars


menuSPICED POMEGRANATE

ROYALES, p. 68

QUINOA EGGS FLORENTINE

ALMOND-POMEGRANATE SCONES, p. 68



68

Spiced Pomegranate RoyalesSERVES 2

For a romantic alternative to the mimosa, try this twist on a kir royale (a cocktail made with crème de cassis and sparkling wine). You can also switch out the cinnamon for star anise to make a more exotic cocktail.

2 cups pomegranate juice 1 cinnamon stick 2 Tbs. chopped candied ginger 1 cup sparkling wine or seltzer water 2 Tbs. pomegranate seeds

1 | Bring pomegranate juice, cinnamon stick, and candied ginger to a boil in small saucepan. Reduce heat to medium-low,

SCONES 1 cup all-purpose flour 1 cup almond flour 3 Tbs. sugar, plus 1 Tbs.

for sprinkling 1½ tsp. baking powder ¼ tsp. baking soda ¼ tsp. salt ¼ cup almond milk, plus 1 Tbs.

for brushing 2 Tbs. pomegranate juice 4 Tbs. chilled trans fat–free

margarine, such as Earth Balance Buttery Sticks, cubed

½ cup fresh or frozen pomegranate seeds

TOPPING ¼ cup confectioners’ sugar 1 Tbs. pomegranate juice ¼ cup sliced almonds, roughly

chopped

1 | Preheat oven to 400°F. Line baking sheet with parchment paper or silicone baking mat.2 | To make Scones: Stir together fl ours, sugar, baking powder, baking soda, and salt in medium bowl. Stir together almond milk and pomegranate juice in separate bowl.3 | Mix cold margarine into dry ingredi-ents with pastry blender or fi ngers until crumbly. Stir in almond milk mixture until just combined, adding 1 to 2 Tbs. more almond milk (if necessary) for dough to come together. Mix in pomegranate seeds. (Dough will be sticky.)4 | Turn dough out onto well-fl oured work surface, and pat into 1-inch-thick rectangle. Cut Scones using fl oured 2-inch heart-shaped or round cutter, reforming scraps to make more Scones. Transfer to prepared baking sheet. 5 | Brush Scones with almond milk, and sprinkle with sugar. Bake 12 to 15 minutes, or until golden brown, rotating tray half-way through. Cool 10 minutes.6 | To make Topping: Stir together confectioners’ sugar and pomegranate juice in small bowl. Drizzle glaze over Scones, and sprinkle with almonds.PER SCONE 100 cal; 2 g prot; 6 g total fat (<1 g sat fat); 11 g carb; 0 mg chol; 115 mg sod; 1 g fiber; 5 g sugars

and simmer 20 minutes, or until reduced to 1 cup. Strain liquid, and discard cinna-mon stick and ginger. Cool, then chill.2 | Pour ½ cup pomegranate mixture in each of two champagne glasses. Top off each glass with ½ cup sparkling wine, and garnish each with 1 Tbs. pomegranate seeds.PER 1-CUP SERVING 240 cal; 1 g prot; <1 g total fat (<1 g sat fat); 43 g carb; 0 mg chol; 37 mg sod; <1 g fiber; 40 g sugars

Passion Fruit Tropical SkewersMAKES 4 SKEWERS

This juicy accompaniment is so simple and so delicious. If you can fi nd fresh passion fruit, try adding a bit of the pulp to the glaze after it cools.

½ cup passion fruit juice 1 tsp. agave nectar ¼ small pineapple, cut into 8

1-inch chunks ½ small mango, peeled and cut into 8

1-inch chunks 1 small banana, peeled and cut into

8 chunks 1 kiwifruit, peeled, quartered, and

each quarter cut in half 1 | Bring passion fruit juice and agave to a boil in small saucepan over medium heat. Simmer until mixture is reduced to 2 Tbs. Cool.2 | Thread 1 piece each of pineapple, mango, banana, and kiwifruit onto each of four skewers, then repeat so each skewer has 2 pieces of each fruit.3 | Drizzle glaze over fruit, gently turning skewers to coat all sides.PER SKEWER 85 cal; 1 g prot; <1 g total fat (<1 g sat fat); 22 g carb; 0 mg chol; 3 mg sod; 2 g fiber; 16 g sugars

Almond-Pomegranate Scones MAKES 20 SCONES | 30 MINUTES OR LESS

For baked treats that are hot and fresh from the oven, mix and shape these scones up to two weeks in advance, and freeze them in a single layer on a baking sheet. Bake just what you need, adding fi ve minutes of baking time.

ALMOND-POMEGRANATE SCONES

A DELICATE POMEGRANATE

GLAZE HELPS “GLUE” SLICED ALMONDS TO

SCONE TOPS FOR AN EXTRA BIT OF

CRUNCH.




saboteursdiet of the

AttAck BY Matthew Kadey, RD ILLUSTRATIONS BY JooHee Yoon



When pondering the dietary missteps that keep people from achieving their health and weight-loss goals, the usual suspects often come to mind: eating out too often, late-night snacking, and coff ee-and-croissant “breakfasts.” Yet, recent research has found some less-obvious reasons for calorie overload. If you resolve to achieve better middle management in the New Year, we’ll show you some common behaviors that could be standing between you and your ideal weight, and off er expert tips to help you steer clear and reach your goal.

These days it’s easy to dine and dash. But scarfers beware: speeding through meals and snacks could hinder your slim-down efforts. A study published in the Journal of the Academy of Nutrition and Dietetics in 2014 found that normal-weight people who ate lunch in 9 minutes consumed an average of 88 more calories and felt less full one hour later than those who lingered over lunch for a full 22 minutes. “When you shovel in your food, it’s easy to not pay attention, making it easy to overeat,” says Lisa R. Young, PhD, RD, adjunct professor of nutrition at New York University and author of The Portion Teller Plan. On the fl ip side, she says, pacing yourself gives your brain a chance to register satiety signals, so you’re less likely to overeat during meals and snack needlessly between them.

Since slowing down may help you slim down, implement habits that force you to eat at a more leisurely pace. “Try taking smaller

bites, putting down your utensils after each bite, and then thoroughly chewing your food,” advises Young. British researchers discovered people who chewed each bite of a meal for at least 30 seconds consumed half as many candies two hours afterward as those who chewed at a faster pace. Also set yourself up to savor meals and snacks by enjoying them free of distractions such as the television or the stream of alerts on your smartphone. Make your dining environment more pleasant by softening the lighting and playing mellow music. And if all else fails, Young suggests breaking out the chopsticks, which will surely slow the pace.

1. Fast-and-Furious Eating

watching your waistline? Don’t fall into any of these sneaky traps



Too often we think a workweek of clean eating entitles us to reach for the cookie jar more often over the weekend. But a study in the journal Obesity found that people who ramped up their calorie intake for two days (think Saturday and Sunday) failed to reduce their intake enough during the following four days to compensate for the extra calories. The net result: overall calorie gain. Further, those who stuffed themselves reported increased cravings and hunger (and being in a worse mood) on subsequent days. Repeat this pattern weekend after weekend, and you could see the needle on the scale moving to the right.

For many people, allowing a small amount of dietary indulgence throughout the work-week might be a better approach, says Young. “Enjoying about 100 calories each day of a cheat food won’t wreck your diet and can help keep you on track during the weekends,” she explains. And don’t beat yourself up for nib-bling on a couple of cookies or dark chocolate squares. Research shows that feeling guilty after having a treat can lessen willpower in the face of additional dietary temptations. Also, meal planning is just as important on the weekends as it is during the workweek to help you dodge poor meal and snack choices.

3.Cutting

Loose on the Weekends

2.Shopping While FamishedRecent research at Cornell University found that people who grocery-shopped on an empty stomach fi lled their carts with 45 percent more high-calorie foods such as candy than those who had a snack shortly before hitting the aisles. It’s an evolutionary adaptation for our brains to tell us to seek out calorie-dense foods when we’re hungry, says study co-author Aner Tal, PhD, research associate at the Cornell Food and Brand Lab. “By purchasing more snack foods, you could be setting yourself up for several days of higher-calorie eating,” he adds. Shopping hungry with coupons in hand could make matters worse: a study published in the journal Preventing Chronic Disease in 2014 discovered that 25 percent of grocery coupons are geared toward processed snack foods, can-dies, and desserts, with no more than 3 percent for fruits or vegetables.

To keep your basket full of healthful foods (and more money in your wallet), Bonnie Taub-Dix, RDN, a New York–based dietitian and author of Read It Before You Eat It, recommends having a snack that provides protein, fi ber, and healthful fats shortly before getting behind the wheels of a shopping cart. “This could be almond butter on whole-grain crackers or a whole-food-based bar like KIND,” notes Taub-Dix, who also suggests sipping a calorie-free drink such as water or tea while shopping to help keep your hands occupied. “Shopping with a detailed food list and a commitment to stick with it will also go a long way to keep impulse buys like candy bars out of your cart,” she adds.

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Allowing a small amount of dietary indulgence throughout the workweek might be a better approach than saving it up for the weekend.


73

Food manufacturers have long known what research now proves: certain eco- and health-oriented labeling or packaging can sway us to buy less than nutritionally stellar food products. Case in point: a Cornell University study found that if snack foods such as potato chips and cookies are labeled “organic,” we of-ten assume they’re lower in calories than their non-organic counterparts. Similarly, in a study published in the journal Health Communication, individuals believed a candy bar was healthier when it sported green rather than red or white packaging, despite the fact that all three op-tions contained the same number of calories. Another study, in the journal Appetite, dis-covered that participants felt less guilty about eating larger portions of items that displayed fi tness-oriented labelling. Even a “low-fat” label can cause people to let their guard down and forget to mind their portions.

Look past certifi cations and marketing ma-neuvers, and focus on the fi ne print, advises Taub-Dix: “The back of a package where you fi nd the ingredients list and nutrition facts panel basically tells you all you need to know about the nutritional merits of a product.” In fact, researchers at Washington State University found that people who take the time to scan these details are more likely to be successful at weight loss.

Here’s more evidence that it’s never a good idea to keep a bowl of chocolate-covered almonds on your desk. A Cornell University study found that diners who placed serving dishes that included pasta and pudding on the dining table within easy reach ate up to 29 percent more calories than those who had to get up from the table to score a second helping.

According to Young, this research shows that eating family style or taking a bag of potato chips with you to the couch is not con-ducive to portion control. She recommends doling out reasonable portions of food onto a plate or into a bowl and then placing the rest at a distance such as on the stove top or in the pantry: “This will force you to think harder about whether you really need a second help-ing to feel satisfi ed.”

5. Eating Family Style

4.Falling for Health Halos

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If snack foods such as potato chips and cookies are labeled “organic,” we often assume they’re lower in calories than their non-organic counterparts.

Look past certifi cations and marketing maneuvers, and focus on the fi ne print.


While a daily green smoothie or morning OJ won’t derail your diet, don’t overdo it. A study published in the journal Obesity exposed people to the same number of calories in liquid or solid form, and found that post-meal hunger was greater in subjects who consumed liquid calories. “A solid meal leads to a greater drop in levels of the hunger-inducing hormone ghre-lin, which could help put the brakes on over-eating later on,” says the study’s lead author, Heather Leidy, PhD, assistant professor in the Department of Nutrition and Exercise Physiol-ogy at the University of Missouri. “It seems the body doesn’t register 300 liquid calories in the same way it does if those 300 calories came in the form of whole food.” Leidy recommends capping your daily intake of liquid nutrition such as homemade smoothies to a single serv-ing and making sure no more than 10 percent of daily calories come from sugar-added bever-ages such as sweetened teas or coffee drinks.

Night owls take note: skimping on shut-eye may not do your waistline any favors. A study published in the American Journal of Clinical Nutrition discovered that volunteers who slept for eight hours consumed an average of 22 percent fewer calories and experienced less hunger the following day than those who caught only four hours of Z’s. A lack of pillow time can increase the brain activity that responds to food stimuli, making you more likely to give in to cravings and forget the concept of portion control.

About 60 percent of Americans report they don’t get enough daily sleep to feel rested, which is likely a contributing factor to our ex-panding girths. To keep your hand out of the cookie jar, work on nailing the recommended eight-hour sleep quota. Set yourself up to turn in earlier: perform essential tasks such as responding to e-mails or assembling school lunches earlier in the evening.

7. Burning

the Midnight

Oil

6. Drinking Your Calories

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A lack of pillow time can increase the brain activity that responds to food stimuli, making you more likely to give in to cravings and forget the concept of portion control.



It’s all too easy to justify eating a larger portion at dinner or an extra slice of dessert because you’re keeping up a daily exercise routine. Surely you’re burning off those calories, right? Well, it turns out we often overestimate the number of calories we burn during exercise, which can lead to letting our guard down when it comes to portion control. A study by British researchers published in 2014 found that subjects presented with a buffet after exercising ate about twice as many calories as they had burned during the workout. Further, a study in the journal Appetite found that tak-ing part in “fat-burning” exercise can increase post-workout food intake. The researchers speculate that people may view a workout as a license to reward themselves.

Exercise is a key part of the weight-loss equation, but don’t use it as an excuse to overeat. To lose weight, you need to create a daily calorie defi cit, so try working with a trainer or dietitian who can help you track calories in and calories out. And make your workouts something you enjoy, such as taking a brisk walk in the park. Researchers at Cornell University found that people who viewed their exercise as “fun” ate less afterward than those who thought of their workout as, well, a work-out. Thinking of exercise as a chore can lead to feeling less happy about the experience and, in turn, less dietary restraint afterward.

Matthew Kadey, RD, is a 2013 winner of the James Beard Award for food journalism.

Cereal, toast, fruit—breakfast is a notoriously carb-centric meal. But studies show that forgo-ing protein at your morning meal can compro-mise appetite control and increase snacking later in the day. It’s thought that bumping up the protein in your “most important meal of the day” can quell hunger-inducing hormones and slow digestion. Both of which can put the kibosh on overeating throughout the day.

Taub-Dix suggests fueling up on protein-rich nut butters, hummus, ricotta cheese (try it on a whole-grain toaster waffl e with some berries), or Greek-style yogurt. High-protein hemp hearts sprinkled on your oatmeal can also do the trick.

9. Rewarding

Exercise

8. Skipping Protein at breakfast

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Exercise is a key part of the weight-loss equation, but don’t use it as an excuse to overeat.


CIRCLE REPLY 56 ON INFO CENTER

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Can I catch Ebola from shea butter?Nope!

Our African shea nut butter is pasteurized, de-watered and super filtered before it is repackaged for sale in the West. It is actually certified as food grade in Europe.

Raw shea butter refers to the lack of refining in this product. We prefer to reprocess unrefined shea butter to keep the goodies in but get the microbes, and plant material out. When we fill tins and other consumer sizes, we remelt the shea butter and fill containers hot. This pasteurizes it a second time.

It is also important to remember that viruses and bacteria require water to exist. Shea butter has very little water in it and thus will actually exhibit mild germ killing properties. In other words, even if we did not do all of this, it is quite unlikely one can get any disease from shea butter. Even if someone with active Ebola touched the shea butter, the virus would have to stay alive for months in a hostile environment (oils). Very unlikely to actually be possible. Not that we would take the chance, but still very unlikely.

You can be comfortable knowing that you will absolutely NOT get Ebola from VT Soap’s shea nut butter. It is pasteurized and packaged to food grade standards even though it is used on your skin (in the US).

All the Best,Soapman

Stop by our outlet store at 616 Exchange Street Middlebury, VTOr Shop online At www.vtsoap.com

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A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS

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For more information about all of the advertisers listed, please visit our website at:vegetariantimes.com/infocenter

Shopping Resources


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http://manitobaharvest.com

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83vegetariantimes.com | January/February | 2015

RECIPE INDEXRECIPE INDEX

SOUPS & SALADSAsian Pear Salad with Gorgonzola and Toasted Pistachios, p. 61 Baked Tofu Salad with Broccoli and Pineapple, p. 44 Kale, Fennel, and Beet Salad, p. 12 Potato Salad with Mustard Greens, p. 53 Vegetable Stew with Tofu Feta, p. 47

PIZZAS & BREADSLentil-Potato Piz’aans with Broccoli Slaw, p. 28 Pumpkin, Leek, and Mushroom Pitzas, p. 30 Sweet Potato Cornbread with Collard Confetti, p. 53Tomatillo Pizza-dillas, p. 32 Za’atar-Lavash Pizzas, p. 32

ENTRÉESAsian Pear and Avocado Bowl, p. 62Broccoli Meatballs with Garlic-Tomato Sauce, p. 49 Eggplant Parmesan with Creamed Spinach, p. 55 Kale and Caulifl ower Alfredo, p. 52 Quinoa Eggs Florentine, p. 67 Sushi Rice Bowls with Tofu Teriyaki, p. 46 Tofu Rancheros, p. 42 Tofu Stir-Fry with Asian Pear and Cashews, p. 61 Watercress Spaetzle with Grape Tomatoes, p. 56

DESSERTS & DRINKSAlmond-Pomegranate Scones, p. 68 Chard, Lime, and Mint Smoothies, p. 57 Honey-Poached Asian Pears, p. 62 Lime-Marinated Nashi Pearls, p. 61 Passion Fruit Tropical Skewers, p. 68 Spiced Pomegranate Royales, p. 68 Tofu Crème au Chocolat, p. 46

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Vegan and gluten-free recipes are tagged with and respectively. Look for these symbols with the nutritional information at the end of each recipe.

INDEXINDEX

stachios, p. 61 4


8484

TASTE BUDS What are

the BFFs of the food world?

Here, chefs and other foodies

share their favorite culinary

pairings.

MAKINI HOWELL is chef/owner of Plum Bistro in Seattle, and author of Plum: Gratifying Vegan Dishes from Seattle’s Plum Bistro.

Parsnips have a slightly spicy taste, and they add a buttery depth of fl avor to a dish. Marry them with the Starkrimson pear, and the pear’s sweet and subtle fl oral hints balance the parsnip’s peppery notes.

For a rustic, but still-fancy root veggie side dish, I cut parsnips in half, toss them in salt and pepper and olive oil, and roast them until they’re golden brown, then toss them with sliced raw Starkrimson red pears and candied ginger, and drizzle with a balsamic reduction. This makes for a delicious accompaniment to pan-seared tempeh. Or I blend my roasted parsnips into a purée, spread them on crostini, and top with grilled Starkrimson pear and candied mint.

I also make a creamy parsnip-pear soup: I combine sliced parsnips and quartered Starkrimson pears in a skillet with vegan buttery spread, equal amounts of white wine and no-chicken broth, the juice of one lemon, fresh ginger slices, a bay leaf, and a pinch each of sugar and red pepper fl akes; I partially cover, and boil until the liquid evaporates and the pears brown. After removing the bay leaf, I scrape all contents into a blender, add veggie or no-chicken broth, then blend until smooth, pour back into the pan, heat, and serve with candied ginger on top. FO

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©2015 Solgar Vitamin and Herb

But even if you live well, you still may not be getting all the vitamins and minerals you need. At Solgar,we get it. After all, we’ve focused on wellness for over 65 years. That’s all we do. And when it comes tosupplements, we practically invented them.

Today, we still craft our vitamins and minerals in small batches to help ensure consistency and purity. And we always strive to make as many products as possible natural, vegetarian, plus dairy and gluten free. Focusingon wellness never gets old. Neither does feeling good throughout your life. So have a great journey. Solgar iswith you all the way.

Raw instead of refined. Stairs instead of elevator.Whole grain instead of processed. Doing the best for your body can really be good for your soul.

THE SOLGAR PRODUCT LINE INCLUDES HALAL AND KOSHER SUPPLEMENTS IN VARIED DOSES AND FORMS.

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.

FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT SOLGAR.COM OR CALL 1.800.645.2246

Live Vibrantly.

Body Solgar


http://SOLGAR.COM


CONTENTS

january/february

50NEW YEAR, NEW LEAFDeliciously easy ways to eat more greens. RECIPES BY SELMA BROWN MORROW

581 FOOD 5 WAYS: ASIAN PEARSFresh uses for this sweet, crisp, juicy fruit.BY VICTORIA ABBOTT RICCARDI

64PARTY OF TWOTreat your sweetie to a luscious Valentine’s breakfast.RECIPES BY ABIGAIL WOLFE

70ATTACK OF THE DIET SABOTEURSWhen watching your waistline, don’t fall into these sneaky traps.BY MATTHEW KADEY, RD

COVER

P H OTO G R A P H Y Victoria Wall Harris

FOOD STYLING Vivian Lui

PROP STYLING Scott Horne

HONEY-POACHED ASIAN PEARS, p. 62

2015

FEATURES

ISSUE 418 • VOL. 41 • NO. 3

ON THE COVERWARM UP TO WINTER GREENS 50

FAST FLAT-BREAD PIZZAS 26

SUPER-SIMPLE MEATLESS MEATBALLS 48

ULTIMATE GUIDE TO TOFU 38

What makes our Kombucha so special...r.

Yerba Mate teas.

s ourr KKoommbbuchaK b hh

Documents

Vegetarian Times - February 2015 USA