But what do you eat?
by Justina Walls
The book More Soy Cooking: Healthful Renditions of Classic Traditional Meals, (John Wiley & Sons, 2000) by Marie Oser is a wonderful book to help "bridge" between the Standard American Diet and a truly healthful way of eating. In this book, Ms. Oser takes many of the classic dishes that so many of us were reared on, and converts them into healthful versions of the old recipes.
In his forward to this book, John
McDougall, MD, notes that "Not only is diet the primary cause of our most common chronic diseases, but making a change to a healthy diet will reverse much of this progressive damage."
More Soy Cooking is based upon the premise that a plant-based diet, emphasizing
soyfoods, plays an important role in nutrition and disease prevention. it goes beyond Ms. Oser's earlier
Soy of Cooking in that it offers the nutritionally analyses of each new recipe, labeling it "Enlightened", and contrasts it with the old version of the recipe, labeled "Traditional". Reading the "Traditional" analysis in each recipe is enough to make one's arteries harden!
Ms. Oser has included some very helpful information beyond recipes, including charts showing good plant sources of protein, calcium, and
phytochemicals. She also discusses the many soyfood alternatives, showing that there is more than just tofu and soymilk to give us soy on a daily basis. Her book includes discussions of diet and nutritional needs, as well as various cooking techniques.
Some may dislike the amount of "prepared foods"
(Gimme Lean, veggie pepperoni, seitan, etc.) that are included in many of these recipes, but for others, they will be a lifesaver in terms of time and cooking for various palates. If the cook is trying to please tastes that are both plant-based and otherwise, this offers some excellent choices. If you periodically have wistful memories of favorite (non-vegetarian) childhood meals, this book will help you to "relive" those meals, but this time in a healthful and compassionate way.
"CHICKEN" A LA KING
- p. 120 - serves 6
Chicken-style seitan, sometimes called "wheat meat," is a most credible meat substitute in this scrumptious rendition of an American favorite.
1 ½ t. olive oil
1/8 t. crushed red pepper
1 T. dried minced garlic (roasted garlic, if available)
1 large shallot, minced
1/3 c. chopped green bell pepper
1 ½ c. sliced baby-cut carrots
1 1-lb. Package chicken-flavor
seitan* (reserve broth)
8 oz. Button mushrooms, sliced
1 13&1/3 oz. Can artichoke hearts, quar
tered, drained
1 c. frozen peas, defrosted
2/3 c. dry vermouth**
½ c. plus ¼ c. nutritional yeast*
¾ c. enriched 1% fat soymilk
1 T. tamari (or soy sauce)
1 t. dried marjoram
½ t. dried thyme
3 T. cornstarch
2 T. cold water
Warm oil, crushed pepper and minced garlic in a large saucepan or electric frying pan over medium-high heat for 2 minutes. Add the shallot, bell pepper, and carrots and sauté 3 minutes. Add seitan and sauté 5 minutes, stirring frequently. Lower heat to medium and add mushrooms, artichoke hearts, and peas; cook mixture 5 minutes. Stir in vermouth and 1 c. of reserved broth.
Whisk ½ c. of the nutritional east into the soymilk and add to the pan, stirring to blend. Whisk the remaining ¼ c. of nutritional yeast into the remaining reserved broth and add to the pan with the marjoram and thyme. Lower heat to simmer.
Blend the cornstarch and cold water in a small bowl. Add to mixture and simmer 20 minutes, or until ready to serve.
SAVORY "SAUSAGE" AND RICE WITH CHARDONNAY -
p. 158 - serves 6
Meaty portobellos and fragrant vegetarian sausage combine in this simple yet elegant rice dish.
1 T. olive oil
½ T. dried minced garlic
1 c. thinly sliced scallions
1 14-oz package Gimme Lean*, sausage style
8 oz. Portobello mushrooms, sliced
½ c. chardonnay**
1 c. raw white rice
4 c. chicken flavor vegetarian broth, boiling
3 T. nutritional yeast
1 t. dried marjoram
In a large saucepan, heat oil and minced garlic over medium-high heat for 1 minute. add scallion and sauté 3 minutes. Add "sausage" and cook 5 minutes, stirring frequently with a large spoon to break up "sausage". Add chardonnay and cook 3 minutes; then stir in rice and add remaining ingredients. Reduce heat to simmer, cover, and cook, stirring occasionally, 20 minutes or until rice is tender.
CHINESE
UNCHICKEN SALAD - p. 110 - serves 4
Lite silken tofu that is frozen and defrosted mimics the texture of cooked poultry.
One 12.3 oz. Package lite silken tofu, frozen and defrosted
Marinade:
½ c. chicken-flavor vegetarian broth, boiling
1 T. low-sodium soy sauce
½ T. red wine vinegar
1 ½ t. granulated garlic
Salad:
2 c. loosely packed shredded cabbage
½ c. canned mandarin orange sections, drained
½ red bell pepper, sliced into thin strips
½ yellow bell pepper, sliced into think strips
1/3 c. frozen green peas, cooked
½ c. caned water chestnuts, drained
2 T. chopped fresh cilantro
Dressing:
3 T. rice vinegar
2 T. low-sodium soy sauce
1 T. sesame oil
½ t. ground ginger
1 clove garlic, minced
2 T. thinly sliced scallions
Break defrosted tofu into unequal pieces and place in a non-reactive bowl.
For the marinade: combine the marinade ingredients in a small liquid measuring cup and pour over defrosted tofu. Cover and refrigerate for 1 to 3 hours.
Drain tofu and return to microwave safe bowl. Cover and cook on full power for 3 minutes; drain thoroughly, pressing gently, and set aside.
For the salad: Place salad ingredients except cilantro in a medium bowl and set aside.
For the dressing: using a wire whisk, mix the dressing ingredients in a small liquid measuring cup and set aside. Toss ingredients in bowl and top with tofu and cilantro. Pour dressing over all and serve immediately.
SWEET AND SOUR 'MEATBALLS' - p. 161 - serves 12
Roll the "meatballs" right out of the package and bake in this delicious fat-free version of a classic. Sweet and Sour "Meatballs" can be served as an entrée with rice or noodles, or as an appetizer.
Olive oil cooking spray
Two 14 oz packages Gimme Lean*, ground beef style
½ t. onion powder
One 14-½ oz. can Mexican-style stewed tomatoes
One 16 oz. can jellied cranberry sauce
One 25 oz. Jar fat-free tomato sauce
½ c. barbecue sauce
One 8 oz. can crushed pineapple packed in juice
Preheat oven to 400 F. Spray a baking pan with olive oil. Roll the Gimme Lean into balls roughly 1 inch or so in diameter -- you should have about 48. Place on prepared pan and spray tops lightly with oil. Sprinkle with onion powder and bake for 10 minutes. Place pan under the broiler and brown tops. Remove and set aside.
Place the stewed tomatoes and cranberry jelly in a 5-quart saucepan and heat over medium-high heat, stirring frequently, until the cranberry jelly melts, about 5 minutes. Add the remaining ingredients and reduce heat to medium. Cook mixture 5 minutes and add the baked meatballs. Reduce heat to low and simmer for 20 minutes, or until ready to serve.
ALMOND CRANBERRY MOCHA CAKE -- p. 235 - serves 12
Olive oil cooking spray
2-¼ c. whole-wheat pastry flour
1 c. unsweetened cocoa powder
1 t. baking soda
1 t. non-aluminum baking powder
1 t. ground cinnamon
½ c. dairy-free chocolate chips
½ c. dried cranberries
1 12.3 oz. Package lite silken tofu
2/3 c. prune puree
2 c. evaporated cane juice
¾ c. strong brewed coffee
1 T. pure vanilla extract
1/3 c. sliced almonds
Preheat oven to 350 F. Spray a 9-cup tube (or
Bundt) pan with oil.
Mix together the pastry flour, cocoa, baking soda, baking powder, cinnamon, chocolate chips, and dried cranberries in a large bowl. Set aside.
Place tofu in food processor and blend. Add prune puree and evaporated cane juice; blend. Add coffee and vanilla and process until smooth. Make a well in the center of the dry ingredients and quickly fold in the tofu mixture. Pour into prepared pan, and top generously with sliced almonds. Bake 50 minutes, or until tester comes out clean. Serve with "Hip Whip" (a "Cool Whip" type topping made by Now and Zen).
*Available in heath food stores
** Alcohol generally dissipates during cooking, however, if you choose not to cook with any alcohol, you may substitute broth or apple cider vinegar, but be advised that the flavor will be different.
