Hope's Edge: The Next Diet for a Small Planet (37 page)

Other delicious salads using peanuts and sunflower seeds:

Peanut, Sunflower, and Carrot Salad

Toss grated carrots, raisins, peanuts, sunflower seeds, and crushed pineapple (optional) with a dressing of 1 part peanut butter and 2 parts mayonnaise.

Peanut and Sunflower Waldorf Salad

Sprinkle lemon juice over diced apples (or pineapple chunks) and celery. Add chopped peanuts and sunflower seeds. Moisten with a dressing of mayonnaise and peanut butter.

Complementary protein: peanuts + sunflower seeds

Ultimate “Egg” Salad

4 to 6 sandwiches

Now you can have egg salad taste with no cholesterol. It was adapted from Robin Bryce Lasobeck’s recipe by Myra Levy and Charlie Varon, who live on Army Street in San Francisco. They tested so many tofu salad recipes for this edition that they began calling themselves the Army Street Labs.

1 pound tofu (soft works best)

2 tablespoons oil for sautéing

1 clove garlic, minced

1 teaspoon dillweed

½ teaspoon each turmeric, celery seeds, and caraway seeds

2 tablespoons sesame seeds

2 tablespoons brewer’s yeast

3 to 4 tablespoons eggless mayonnaise

1 to 2 tablespoons prepared mustard

½ small onion or 2 scallions, minced

1 stalk celery, chopped

½ green or red pepper, chopped

½ cup minced fresh parsley

Paprika, black pepper, and salt or tamari to taste

Drain excess water from tofu and crumble. Heat oil and sauté tofu briefly. Drain excess water, if necessary. Mix with remaining ingredients and serve on whole wheat bread or crackers with tomato slices and alfalfa sprouts.

Complementary protein: soy (tofu) + wheat (bread)

Tempeh Mock Chicken Salad

3 servings

This is another tempeh recipe from Akiko and Bill Shurtleff of the Soyfoods Center, Lafayette, California. Akiko and her friend Valerie Robinson of Soyfoods Unlimited brought samples to a lunch party at the Institute. None of us had ever tasted tempeh before. The praise stopped only for as long as it took us to eat it.

6 ounces tempeh

¼ cup mayonnaise (regular or eggless)

1 stalk celery, finely chopped

2 tablespoons each minced dill pickle, onion, and fresh parsley

1 teaspoon each prepared mustard and natural soy sauce

Dash garlic

Steam tempeh 20 minutes, let cool enough to handle, and cut into cubes slightly smaller than ½ inch. Combine with remaining ingredients and mix lightly. This makes a great sandwich filling or a beautiful salad, mounded on a bed of lettuce.

Complementary protein: soy (tempeh) + wheat (bread)

Part III
Meatless Menus
for
Special Occasions

1.
The Indian Feast (Version One)

Menu:

Fruit and Vegetable Cup

Sweet and Pungent Vegetable Curry

Sesame Dream Bars (
this page
)

Fruit and Vegetable Cup

Pineapple chunks (preferably fresh)

Diced apple

Mandarin orange slices

Diced carrot

Chopped celery

Dress with yogurt and honey, with a dash of grated orange rind.

Sweet and Pungent Vegetable Curry

6 servings

A delightful combination—perfect for the most festive occasion. It can be prepared well in advance.

2 cups cooked soybeans, kidney beans, or limas (or a mix of the three (2/3 cup uncooked); reserve 1 cup cooking liquid

2 or 3 tablespoons oil for sautéing

4 carrots, sliced diagonally

2 onions, thinly sliced

1 zucchini, sliced (optional)

1 tablespoon hot curry powder (or more to taste)

¼ cup flour

¾ cup raisins

¾ cup raw or roasted cashews

3 tablespoons mango chutney (or more to taste)

3½ cups cooked brown rice and bulgur (1 cup uncooked rice and ¾ cup uncooked bulgur)

Heat oil and sauté carrots, onion, and zucchini until onions are translucent. Add curry powder and flour and sauté 1 minute. Add beans and reserved bean cooking liquid (or water) and simmer until carrots are tender but not soft. Add raisins, cashews, and chutney, and more liquid if necessary (sauce should be thick). Taste for seasoning and simmer until raisins are soft. Serve over the cooked grain.

2.
The Indian Feast (Version Two)

Menu:

Honeyed Curry Platter

Spinach and mushroom salad

Cypress Point Carrot Cake (
this page
)

Honeyed Curry Platter

The fruit makes this dish an incredible feast for the eyes and mouth.

2 tablespoons margarine

1 tablespoon arrowroot powder or 2½ tablespoons whole wheat flour

2 cups low-fat milk

¾ cup instant nonfat dry milk

1 tablespoon lemon juice

1 tablespoon honey

2 teaspoons curry powder Salt to taste

Oil for sautéing

14 cup ground sesame seeds

1 medium onion, diced

2 cloves garlic, minced

2 medium carrots, diced

2 small zucchini, diced

Other vegetables in season

4 cups cooked brown rice (2 cups uncooked)

Whole cooked shrimps (optional)

Garnishes (optional): sliced fresh nectarines fresh green grapes

Melt margarine in a saucepan. Add arrowroot powder and cook for a few minutes, stirring constantly. (If you are using flour, cook until it is slightly browned.) Add liquid and dry milk and cook, stirring, until thickened to sauce consistency. Add lemon juice, honey, curry powder, and salt.

Heat oil in a skillet and sauté the ground sesame, onion, garlic, carrots, zucchini, and other vegetables until tender. Put rice on a large platter and arrange vegetables and shrimp on top. Pour cream sauce over all and garnish.

Complementary protein: rice + milk + sesame + beans

3.
Middle Eastern Specialty

Menu:

Eggplant spread on crackers (well-cooked eggplant blended with sesame butter, garlic, lemon, and herbs of your choice)

Sweet and Sour Couscous for Arabian Nights

Tossed salad

Sesame Dream Bars
(
this page
)

Sweet and Sour Couscous for Arabian Nights

Serves 6

Couscous is a light, partially refined wheat product that is a basic ingredient in many Middle Eastern dishes. It gives a very special quality to this recipe.

Oil for sautéing

1 large onion, chopped

3 stalks celery, chopped

½ pound fresh mushrooms, sliced

4 medium carrots, sliced

1 to 2 teaspoons dillweed

1 bay leaf

1 to 2 teaspoons parsley

1 to 2 teaspoons horseradish

Salt and pepper to taste

1 teaspoon dry mustard

1 clove garlic, mashed

2 cups Seasoned Stock

½ to 1 cup dry white wine

2 to 3 cups cooked garbanzos (¾ cup uncooked) or one 20-ounce can

1 egg

1 cup milk

½ cup instant dry milk

¼ cup brown sugar

One 8-ounce can tomato sauce

¼ cup vinegar

5 cups cooked couscous (2 cups uncooked, prepared according to directions on package) or bulgur or rice

Heat oil in a deep skillet or Dutch oven and sauté onion, celery, mushrooms, and carrots until onion is translucent. Add herbs, horseradish, salt and pepper, ½ teaspoon mustard, and garlic and cook for 10 minutes. Add stock and wine and cook, covered, for 10 minutes. Add garbanzos, taste for salt and pepper, and adjust seasoning. Consistency should be like that of a thick soup; if necessary, you can thicken with cornstarch.

Over simmering water in a double boiler, beat the egg and liquid milk together. Add dry milk, sugar, and tomato sauce, then vinegar and remaining ½ teaspoon mustard, stirring with a whisk all the while.

To serve, put a portion of couscous on each plate and top with the garbanzo-vegetable mix and then the sauce. This dish has a flavor unlike any other—definitely worth the trouble!

Complementary protein: beans + wheat + milk