Hope's Edge: The Next Diet for a Small Planet (30 page)

2. Something from the Oven

Baked Italian

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Spinach Lasagne Special

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East-Meets-West Lasagne

  
Ricotta Lasagne Swirls

  
Spaghetti for Peanuts

With a Mexican Flavor

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Enchiladas Gomez Style

  
Enchilada Bake

  
Easy Mexican Pan Bread

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South of the Border Bake

Vegetable Bake

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Baked Stuffed Anything

  
Sue’s Famous Vegetable Squares

  
Spinach-Rice Pot

  
Sesame Eggplant Parmesan

Bean Bake

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Bolinas Soyburgers

  
Broiled Falafel Patties

  
Savory Stuffed Peppers

  
Garbanzo Bake

Cheese Bake (mostly low-fat)

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Pasticcio

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Greek Cheese and Spinach Wedges

  
Noodle-Cheese “Soufflé”

  
Golden Parsley Potatoes

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New recipe
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W
HILE THE COOKING
time for these dishes may be longer than for stove-top meals, your actual work time is no greater. Most can be easily adapted to the food you have on hand. Remember, never feel you have to follow the recipe to the letter; just try to keep the major protein ingredients the same or in the same proportion. After trying just a few, you will see that none of them deserve that drab old label, “casserole.”

Spinach Lasagne Special

6 to 8 servings

What’s special about this lasagne is that it calls for no tomato sauce and uses low-fat cheese, so that its taste isn’t heavy. Peggy Ritter of Bellingham, Washington, won “Best Entree” in a nutritional-awareness contest with it. Her recipe calls for 3 eggs combined with the cheese mixture. I eliminated the eggs to cut down on cholesterol; you can achieve their congealing effect by adding 2 or 3 egg whites.

2–3 tablespoons oil

½ pound lasagne noodles (about 12 noodles)

2 cloves garlic, minced

1 medium onion, chopped

2 tomatoes, chopped

10 medium mushrooms, sliced

½ teaspoon each oregano, basil, and rosemary

2 tablespoons chopped fresh parsley

1 pound spinach, washed, drained, and chopped

1 cup low-fat cottage cheese

½ cup grated Parmesan cheese

8 to 10 ounces grated mozzarella cheese

Cook noodles until al dente, drain, and set aside. Preheat oven to 350°F.

Heat oil in a big skillet and saute garlic, onion, tomatoes, and mushrooms. When onion is translucent, add herbs and spinach, stirring until spinach is wilted. Simmer.

Reserving ½ cup mozzarella cheese, in a large bowl combine cheeses. Pour vegetables into cheese mixture and mix thoroughly. Layer noodles alternately with vegetable-cheese mixture in an 8×13-inch baking pan. Top with reserved mozzarella and more Parmesan cheese, if desired. Bake for ½ hour. Let sit 5 to 10 minutes before serving.

Complementary protein: milk products + grain

East-Meets-West Lasagne

6 to 8 servings

A nondairy favorite of Bill and Akiko Shurtleff of the Soyfoods Center in Lafayette, California, who point out that “tofu takes the place of ricotta cheese and provides protein complementarity for the lasagne.” Delicious hot or cold.

8 ounces whole wheat lasagne noodles

2 tablespoons oil for sautéing

1 clove garlic, minced

1 onion, chopped

8 ounces mushrooms, sliced (about 10 medium)

2 cups chopped celery

1 green pepper, chopped

2½ cups tomato sauce (two and a half 8-ounce cans)

1¼ cups tomato paste (two 6-ounce cans)

2 tablespoons soy sauce

2 tablespoons honey

1 teaspoon each cumin, basil, and oregano

28 ounces firm tofu, mashed

Cook noodles, drain, and set aside. Preheat oven to 350°F.

Heat oil in a skillet and sauté garlic for 30 seconds. Add onion and mushrooms and sauté 3 to 4 minutes. Add celery and green pepper and sauté 3 minutes. Add remaining ingredients except tofu, bring to a boil, and simmer 3 minutes. Spread a third of this sauce in the bottom of a 9×13-inch baking dish. On top of it put half the noodles, then half the tofu. (Sprinkle on 1 tablespoon nutritional yeast, if desired.) Repeat the layers of sauce, noodles, and tofu (and optional yeast). Top with the remaining tomato sauce. Bake 25 to 30 minutes.

Complementary protein: soy (tofu) + wheat

Ricotta Lasagne Swirls

4 servings

This is an especially attractive dish, and it is much lighter than most Italian-style pasta dishes. Serve with a green salad and garlic bread.

8 lasagne noodles

2 pounds spinach

2 tablespoons Parmesan cheese

1 cup ricotta cheese(Vzpound)

¼ teaspoon nutmeg

Salt and pepper to taste

Oil for sautéing

2 cloves garlic, minced

½ cup chopped onion

2 cups tomato sauce

½ teaspoon basil

½ teaspoon oregano

Cook noodles until al dente, drain, and set aside. Preheat oven to 350°F.

Wash spinach, put in a pan with a tight-fitting lid, and steam over low heat until it is limp but not mushy, about 7 minutes. Chop and mix with the cheeses, nutmeg, and salt and pepper. Coat each noodle with 2 to 3 tablespoons of the mixture along its entire length, roll up, stand on end, and put in a shallow baking pan. Heat oil, sauté garlic and onion until onion is translucent, mix with tomato sauce, herbs, and salt and pepper to taste, and pour this sauce over the rolled-up noodles. Bake for 20 minutes.

You can substitute your favorite prepared spaghetti sauce for the sauce suggested here.

Complementary protein: wheat + milk products

Spaghetti for Peanuts

This dish makes a great supper with a tossed green salad and/or any fresh green vegetable, steamed or sautéed.

2 cups broken spaghetti (preferably whole wheat)

2 to 4 tablespoons margarine

3 tablespoons whole wheat flour

½ teaspoon salt (optional)

1 teaspoon dry mustard

¼ teaspoon pepper

2 cups buttermilk or low-fat milk

½ onion, finely chopped

3 drops hot pepper sauce

½ cup sliced black olives

1 cup grated cheddar cheese

1 cup chopped peanuts

Topping: 1/3 cup bread crumbe

Cook spaghetti until tender, drain, and set aside. Preheat oven to 350°F.

Heat margarine in a medium saucepan and add flour, salt, mustard, and pepper; stir until flour is browned. Add buttermilk, onion, and pepper sauce and stir until thickened. Put half the spaghetti in a casserole and top with half the olives, cheese, and peanuts. Repeat layers. Pour sauce on top and sprinkle with bread crumbs. Bake for 25 minutes.

Complementary protein: legume (peanuts) + milk and milk product + wheat

Enchiladas Gomez Style

6 servings (2 enchiladas each)

Inspired by a favorite recipe of Bob Gomez of Berkeley.

12 corn tortillas

1 pound firm tofu

3 zucchinis

Two 6-ounce cans tomato paste

2 cups water

One 10-ounce can tomatillos or whole tomatoes, undrained

One 4-ounce can whole green chilis

1 large onion, chopped

2 to 3 cloves garlic, minced

1½ tablespoons curry powder

1 tablespoon oregano or basil

8 ounces Monterey jack cheese, grated

2 large carrots, grated

Steam tortillas individually. Preheat oven to 350°F.

Slice tofu into 12 strips, each about 1½ ounces. Slice Zucchinis lengthwise into 12 strips and steam until tender.
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In a blender at medium speed, briefly process (in batches, if necessary) tomato paste, water, tomatillos, chilis, onion, garlic, curry powder, and oregano. Dip each tortilla in this sauce and lay flat in a large casserole. On each put 1 strip tofu, 1 slice zucchini, ½ ounce cheese, and about 2 tablespoons carrot. Roll up. Pack the filled tortillas in the casserole and pour the remaining sauce over them. Sprinkle on the remaining cheese and bake for ½ hour.

Complementary protein: soy (tofu) +corn +milk product

Enchilada Bake

This dish goes well with a fruit salad. Try the Fine Fruit Salad for a pleasant taste contrast.

Oil for sautéing

1 onion, chopped

1 clove garlic, minced

5 to 6 mushrooms, sliced

1 green pepper, chopped

1 small can corn (optional)

1½ cups cooked kidney or pinto beans (½ cup uncooked) or 1 pound tofu (squeeze out water with a towel), crumbled

1½ cups stewed tomatoes

1 tablespoon chili powder

1 teaspoon ground cumin