The Starch Solution (46 page)

1 tablespoon finely chopped fresh ginger

1½ cups mung bean sprouts

1½ cups shredded carrots

7 ounces baked seasoned tofu, thinly sliced

Chopped cilantro

Chopped peanuts (optional)

Break the linguine strands in half and drop them into a large pot of boiling water. Cook until tender, about 8 minutes. Drain, transfer to a large serving bowl, and set aside.

In a small bowl, whisk together the peanut butter, agave, soy sauce, vinegar, sambal, and sesame oil, if you are using it, until smooth. Set aside.

Pour the broth into a nonstick skillet and add the scallions, garlic, and ginger. Cook, stirring frequently, until the scallions begin to soften, about 3 minutes. Mix in the peanut butter mixture and cook until hot, about 3 minutes.

Scrape the peanut-scallion mixture over the linguine and toss well to coat the noodles. Add the bean sprouts, carrots, and tofu and toss again.

Serve warm or at room temperature, with bowls of chopped cilantro and peanuts, if desired, for diners to add as they wish.

Let’s face it—an important hurdle in adjusting to a healthy diet is giving up macaroni and cheese. Our stand-in is enriched with a creamy sauce made from blended cashews and topped with bread crumbs. Although I developed the recipe with children in mind, it is mighty popular with the grown-up crowd, too.

PREP: 15 MINUTES | COOK: 30 MINUTES • SERVES 6 TO 8

12 ounces whole grain macaroni

1¼ cups raw cashews

¼ cup nutritional yeast

2½ tablespoons chopped pimientos

1 tablespoon fresh lemon juice

2 teaspoons white miso paste

1 teaspoon onion powder

¼ teaspoon salt

¹
⁄
₃
cup whole wheat bread crumbs

Preheat the oven to 350°F.

Bring a large pot of water to a boil. Add the macaroni and cook just until al dente, about 6 minutes, depending on the type used. Drain, transfer to a large bowl, and set aside.

Combine the cashews with ½ cup water in a food processor and process until nearly smooth. Add the yeast, pimientos, lemon juice, miso paste, onion powder, salt, and an additional
³
⁄
₄
cup water. Process for several minutes, scraping down the sides of the bowl as needed, until the mixture is completely smooth.

Pour the cashew mixture over the pasta and stir to combine. Transfer the mixture to a 2-quart covered baking dish and sprinkle the bread crumbs over the top. Cover the baking dish and bake for 30 minutes, until the sauce is bubbling.

Serve hot.

This is the lasagna that I have been making for my family for many years. This recipe uses no soy cheese, which makes it lower in fat but still “creamy” and delicious. Make sure to let it rest for at least 45 minutes before serving so it “sets up” nicely.

PREP: 30 MINUTES | COOK: 1 HOUR | REST: 45 MINUTES • SERVES 6 TO 8

Prepare the tofu ricotta before assembling the lasagna.

TOFU RICOTTA

1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer

1 package (16 ounces) fresh water-packed tofu, drained in a fine-mesh strainer

¼ cup nutritional yeast

¼ cup lemon juice

¼ cup soy milk

1 tablespoon parsley

1 teaspoon dried basil

1 teaspoon dried oregano

½ teaspoon garlic powder

¼ teaspoon salt

Freshly ground black pepper

Combine all ingredients in a food processor until smooth. Set aside.

LASAGNA

10 ounces frozen chopped spinach, thawed and squeezed dry (see sidebar on opposite page)

Tofu Ricotta

2 jars (25 ounces each) fat-free pasta sauce

8 ounces no-boil lasagna noodles (see sidebar on opposite page)

No-Parmesan Cheese

Add the spinach to the Tofu Ricotta and stir well to mix.

Preheat the oven to 350°F.

Pour about 1 cup of the pasta sauce into the bottom of a 13″ × 9″ baking dish. Place a single layer of noodles over the sauce. Spread half of the tofu mixture over the noodles. Pour another cup or so of the pasta sauce over the tofu mixture and spread evenly. Add another layer of noodles and spread the remaining tofu mixture over them. Pour another cup or so of sauce over the tofu and spread evenly. Top with another layer of noodles and another cup or so of the sauce, making sure all the noodles are covered. Sprinkle the top with No-Parmesan Cheese. Cover with parchment paper, then aluminum foil, crimping the edges under the baking dish top to seal the top well. Bake for 1 hour. Let rest for at least 45 minutes before cutting.

Use whatever seasonal vegetables you enjoy with these flavorful buckwheat noodles paired with marinated tofu that has been sautéed until crispy and tossed with a flavorful Asian-style sauce.

PREP: 30 MINUTES | COOK: 20 MINUTES • SERVES 3 TO 4

¼ cup regular or reduced-sodium soy sauce, plus more for coating noodles

1½ tablespoons agave nectar

Dash of sesame oil

1 package (10 ounces) extra-firm tofu, drained and cut into ½″ cubes

1 pound asparagus, trimmed and cut into 1″ pieces

1½ cups snow peas, trimmed

1 package (about 9.5 ounces) soba (buckwheat noodles)

Dash of soy sauce

1 tablespoon mirin

½ tablespoon rice wine vinegar

1 clove garlic, crushed or minced

2 teaspoons cornstarch

Dash of sesame oil or chili oil (optional)

Pinch of crushed red pepper (optional)

Sriracha hot sauce (optional)

In a medium bowl, stir together the soy sauce, agave nectar, and sesame oil. Add the tofu and stir gently to coat. Let stand for 10 minutes, stirring occasionally.

Heat a large nonstick skillet over medium heat. Use a slotted spoon to transfer the tofu cubes to the skillet and sauté, turning occasionally with a spatula, until the tofu browns on all sides. Reserve the marinade. Remove the skillet from the heat and set it aside.

Bring a large pot of water to a boil. Add the asparagus and snow peas
and cook for 2 minutes. Use a large slotted spoon to transfer the vegetables to the pan of tofu. Return the water to a boil and add the soba noodles. Cook until tender, 4 to 5 minutes. Drain and transfer the noodles to a large bowl and add the tofu and vegetables to the bowl. Splash noodles and vegetables with a dash of soy sauce and toss to mix.

Transfer the remaining tofu marinade to a saucepan and stir in the mirin, vinegar, and garlic. In a small bowl, stir the cornstarch with 1 tablespoon of cold water until smooth, then add to the saucepan. Slowly bring the mixture to a boil, stirring constantly. Cook until the sauce thickens, 1 to 2 minutes. Stir in the oil and crushed red pepper, if you are using them. Pour the sauce over the noodles and stir gently to mix and coat everything evenly.

Serve warm or at room temperature, with Sriracha on the side, if desired.

You can get a head start on this dish by preparing the tofu pesto up to a day ahead and refrigerating it in an airtight container. When you are ready to make the dish, just boil the pasta, toss in the sauce, and serve.

PREP: 15 MINUTES | COOK: 10 MINUTES • SERVES 6

14 ounces spinach fettuccine

2 bags (6 ounces each) triple-washed baby spinach

1 cup (packed) coarsely chopped fresh basil

2 cloves garlic, crushed or minced

1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer

¼ teaspoon salt

Freshly ground black pepper or ground white pepper

1½ cups halved cherry tomatoes

Bring a large pot of water to a boil. Add the pasta, stir, and cook until barely tender, about 8 minutes. Stir in the spinach and cook until wilted, about 1 minute. Drain and transfer to a serving bowl.

Briefly combine the basil and garlic in a food processor. Add the tofu, salt, and ¼ cup water. Process until very smooth, stopping several times to scrape down the sides of the processor bowl. Add pepper to taste. Set aside.

Pour the tofu pesto over the pasta and toss well to coat. Add the cherry tomatoes and toss again. Serve immediately.

Three types of mushrooms give this pasta great texture and earthy flavor. Feel free to substitute your own favorite mushroom varieties.

PREP: 15 MINUTES | COOK: 20 MINUTES • SERVES 6

1 pound fettuccine or spaghetti

1 onion, cut in half lengthwise, then cut crosswise into thin slices

3 cups sliced button mushrooms

2 cups sliced shiitake mushrooms

1 cup sliced oyster mushrooms

1 cup vegetable broth

1 cup soy milk

3 tablespoons regular or reduced-sodium soy sauce

2 tablespoons white wine (optional)

Dash of ground red pepper

Freshly ground black pepper

2 tablespoons cornstarch

Bring a large pot of water to a boil. Add the pasta and cook until al dente, about 8 minutes. Drain the pasta and transfer it to a serving bowl. Set aside.