5. Curried Squash Soup
 

Serves 6; 30 minutes or fewer

The trick to preparing this soup quickly is to cut the vegetables into small pieces and as thinly as possible. Don't be intimidated by the unusual shape and tough skin of butternut squash. It peels easily with a swivel peeler or sharp serrated knife. If unavailable, substitute peeled sweet potatoes. Meal Plan: Make this a soup and sandwich night. Prepare some "BLT" sandwiches with store-bought marinated tempeh strips, romaine lettuce, beefsteak tomatoes and toasted multigrain or spelt bread spread with a little soy mayonnaise.
 

5 cups vegetable broth
1 Tbs. olive oil
6 medium cloves garlic, minced
1 1/2 cups diced celery
1 cup diced onion
1/2 cup diced carrot
2 Tbs. curry powder
1 Tbs. minced fresh ginger
1/2 tsp. plus pinch of salt
5 cups peeled, thinly sliced butternut squash (2-inch pieces)
1/4 cup pure maple syrup
1 tsp. cider vinegar

 

In small saucepan, bring 3 cups broth to a boil over high heat.

Meanwhile, in large, heavy saucepan, heat oil over medium heat. Add garlic, celery, onion, carrot, curry powder, ginger and pinch of salt and cook, stirring often, 5 minutes. Increase heat to high and stir in boiling broth, squash and remaining 1/2 teaspoon salt. Bring to a boil, cover, reduce heat to medium, and cook 10 minutes.

Uncover saucepan and stir well with wooden spoon until squash breaks down easily. Stir in maple syrup and vinegar. Remove from heat.

Transfer mixture to blender or food processor in batches and carefully blend until smooth. Return to saucepan and warm through, adding as much remaining 2 cups broth as needed. Serve hot.

PER SERVING: 222 CAL; 5G PROT; 3G TOTAL FAT (0G SAT. FAT); 34G CARB; 0MG CHOL; 374MG SOD; 7G FIBER
 

6. Chewy Oatmeal Bar Cookies
 

Makes 24 bars

Baked all at once in a single pan, bars are a convenient alternative to individual cookies. These bars are similar to old-fashioned, chewy oatmeal cookies, but they are more healthful than traditional recipes because they include tofu, rather than butter, plus whole wheat flour and nutty wheat germ.
 

3/4 cup raisins or dried cranberries
1/3 cup walnut halves or pieces, optional
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1/2 tsp. baking soda
1/4 tsp. salt
1/2 tsp. ground cinnamon
1 cup old-fashioned rolled oats
1/2 cup toasted wheat germ
1/2 cup low-fat silken tofu
1 large egg or equivalent egg substitute
1/3 cup vegetable oil
1/3 cup packed light brown sugar
1/3 cup sugar
1 tsp. vanilla extract

 

Preheat oven to 350F. Lightly coat 13x9-inch baking dish with cooking spray.

Place raisins (or dried cranberries) in small bowl. Cover with boiling water and set aside to plump for 10 to 15 minutes.

If using walnuts, spread in small baking pan and toast in oven until fragrant, 5 to 10 minutes.

In medium bowl, combine both flours, baking soda, salt and cinnamon. Stir in oats and wheat germ. Drain raisins (or dried cranberries). Coarsely chop walnuts if using. Set aside.

In food processor, process tofu until smooth. Add egg, oil, both sugars and vanilla. Process until mixture is smooth, stopping once or twice to scrape down sides of bowl with rubber spatula. Add reserved flour mixture, raisins (or dried cranberries) and walnuts; pulse on/off several times just until dry ingredients are moistened. Using a spatula, scrape batter into prepared pan and spread into an even layer.

Bake until light golden and firm to the touch, 20 to 25 minutes. Let cool completely in pan on wire rack. Cut into bars. (Bars will keep, well-wrapped at room temperature, for up to 3 days, or in freezer for up to 4 months.)

PER BAR: 104 CAL; 2G PROT; 5G TOTAL FAT (0G SAT. FAT); 14G CARB; 9MG CHOL; 55MG SOD; 1G FIBER
 

7. Sunflower and Sprout Sandwich
 

Serves 4; 30 minutes or fewer
 

10 1/2-oz. pkg. "lite" firm Japanese-style silken tofu or "lite" soft Chinese-style tofu
1/2 cup sunflower seeds, toasted and ground
2 Tbs. peanut butter or tahini
1/4 cup fat-free mayonnaise or vegan mayonnaise
Juice of 1 lemon
1 clove garlic, mashed
Salt and freshly ground pepper to taste
8 slices whole wheat bread
2 tomatoes, sliced
4 oz. alfalfa sprouts

 

Mash tofu with fork. Add sunflower seeds, peanut butter or tahini, mayonnaise, lemon juice and garlic; mix well. Adjust seasonings.

Spread tofu mixture on 4 slices of bread. Top with sliced tomato and sprouts. Top with second slice. Makes 4 sandwiches.

PER SANDWICH: 372 CAL; 17G PROT; 18G TOTAL FAT (2G SAT. FAT); 41G CARB; 0MG CHOL; 693MG SOD; 8G FIBER
 

8. Creamy Carrot Bisque
 

Serves 6

High fiber, low-fat potatoes add the creamy texture to this refreshing soup.
 

4 cups vegetable broth
2 cups water
2 cups sliced carrots
6 cloves garlic
1/2 red bell pepper, seeded and cubed
1 medium boiling potato, peeled and cubed (1 cup)

 

In medium saucepan, combine all ingredients. Cook, stirring occasionally, over medium heat until vegetables are tender, about 45 minutes.

In food processor or blender, process mixture until smooth, about 1 minute. Serve soup warm, at room temperature or chilled.

PER CUP: 55 CAL; 2G PROT; 1G TOTAL FAT (0G SAT. FAT); 12G CARB; 0MG CHOL; 681MG SOD; 2G FIBER
 

9. Creamy Carrot Bisque
 

Serves 6

High fiber, low-fat potatoes add the creamy texture to this refreshing soup.
 

4 cups vegetable broth
2 cups water
2 cups sliced carrots
6 cloves garlic
1/2 red bell pepper, seeded and cubed
1 medium boiling potato, peeled and cubed (1 cup)

 

In medium saucepan, combine all ingredients. Cook, stirring occasionally, over medium heat until vegetables are tender, about 45 minutes.

In food processor or blender, process mixture until smooth, about 1 minute. Serve soup warm, at room temperature or chilled.

PER CUP: 55 CAL; 2G PROT; 1G TOTAL FAT (0G SAT. FAT); 12G CARB; 0MG CHOL; 681MG SOD; 2G FIBER
 

10. Stuffed Baby Eggplants (Imam Bayaldi)
 

Serves 12

The name of this popular Turkish dish means "the Imam (priest) fainted." There are two thoughts on how this name was derived: The first is that the priest fainted with pleasure at the wonderful rich taste; the second is that he fainted due to the copious amount of oil used to create the recipe. We greatly reduced the oil but retained the wonderful flavor. For a buffet menu, the baby eggplants are a perfect choice as the portion size is smaller.
 

6 baby eggplants
3 Tbs. olive oil
1 large onion, quartered and thinly sliced
2 cloves garlic, crushed
14-oz. can diced tomatoes in juice, drained and juice reserved
1/2 cup chopped fresh parsley
1 bay leaf
1/2 tsp. ground cinnamon
Salt and freshly ground black pepper
1/4 cup fresh lemon juice
1/2 tsp. sugar
Chopped fresh parsley for garnish (optional)

 

Cut eggplants in half lengthwise. Using a melon baller or small spoon, carefully scoop out flesh, leaving about 1/8 inch and keeping the skin of eggplant intact.

Finely chop flesh and set aside. Arrange eggplant shells in large skillet that will hold them snugly. In medium saucepan, heat 1 Tbs. oil over medium heat. Add onion and cook, stirring often, until softened and beginning to brown, about 10 minutes. Add garlic and cook, stirring, 1 minute more. Add tomatoes, reserved eggplant flesh, parsley, bay leaf and cinnamon. Season with salt and pepper. Cook, stirring occasionally, until eggplant is soft and most of the liquid has been absorbed, about 10 minutes. Remove pan from heat; discard bay leaf and fill eggplant shells with mixture (they will be very full).

In small bowl, mix remaining oil, lemon juice, reserved tomato juice and sugar. Pour over stuffed eggplants. Cover and cook over low heat until eggplants are tender, about 30 minutes. Remove pan from heat and allow to cool in skillet.

Carefully transfer eggplants to a serving platter, reshaping if necessary. Spoon pan juices over and around eggplants. Serve warm, at room temperature, or cover and chill to serve cold. Sprinkle with chopped parsley if desired.
 

11. Boosted Blueberry Muffins
 

Makes 12 muffins
 

1 1/2 cups whole wheat pastry flour
3/4 cup soy flour
2 tsp. baking powder
1/2 tsp. salt
1/2 cup maple syrup
1/4 cup soft silken tofu
3/4 cup soymilk
2 1/2 Tbs. canola oil
1/2 cup blueberries

 

Preheat oven to 375F. In medium bowl, combine flours, baking powder and salt; mix. In bowl of food processor or blender jar, combine maple syrup, tofu, soymilk and oil; process until smooth. Add tofu mixture to flour mixture; stir until just moistened. Fold berries into batter. Fill 12 lightly oiled muffin cups 2/3 full. Bake until toothpick inserted in center of muffins comes out clean, about 25 minutes.

PER MUFFIN: 146 CAL; 5G PROT; 5G TOTAL FAT (0.5G SAT. FAT); 23G CARB; 0MG CHOL; 178MG SOD; 3G FIBER
 

12. Warm Balsamic Bean Salad
 

Serves 6

To save time, substitute canned cannellini beans-about two 19-ounce cans, rinsed and drained.
 

2 cups dried cannellini beans or other white beans
5 cups vegetable broth
1 cup dry white wine
1 medium onion, diced
1/4 cup balsamic vinegar
4 medium cloves garlic, minced
2 Tbs. fresh lemon juice
1 Tbs. sugar
1 cup diced red bell pepper
1 cup freshly cooked or frozen corn kernels, thawed
1 medium stalk celery, diced (1/2 cup)
1/2 cup chopped fresh parsley

 

In large pot, combine beans and cold water to cover by 2 inches. Cover and let stand for at least 6 hours or overnight.

Drain beans and return to pot. Add broth, wine and onion and bring to a boil. Reduce heat to low and simmer until beans are tender, about 2 hours.

Drain beans and place in large bowl. Stir in remaining ingredients. Season with salt and pepper to taste and serve warm.

PER SERVING: 269 CAL; 12G PROT; 1G TOTAL FAT (0G SAT. FAT); 35G CARB; 0MG CHOL; 175MG SOD; 9G FIBER
 

13. Fudge Pudding with Strawberry-Kiwi Topping
 

Serves 8

Baking intensifies the texture of this dessert, and chilling overnight will optimize the flavors.
 

1 cup frozen apple juice concentrate, thawed
1 1/2 cups diced fresh strawberries
1 Tbs. lime juice
2 Tbs. cornstarch
2 Tbs. cold water
1 12.3-oz. pkg. lite silken tofu
1 medium-sized banana, peeled and sliced
1 Tbs. lemon juice
1 cup evaporated cane juice
1/2 cup cocoa powder
2/3 cup brown rice syrup
1 Tbs. pure vanilla extract
2 kiwifruit, peeled and sliced

 

Preheat oven to 350F.

Heat apple juice, strawberries and lime juice in saucepan over medium heat for 3 minutes, stirring frequently. When mixture boils, reduce heat to low. Combine cornstarch and water in bowl, and add to strawberries. Heat 3 minutes, stirring occasionally. Set aside to cool.

Place tofu in food processor, and process until smooth. Add banana, lemon juice and evaporated cane juice. Blend until smooth.

Place cocoa in mixing bowl, and set aside. Heat rice syrup in microwave for 60 seconds or in small saucepan over medium heat for 2 minutes. Whisk hot syrup into cocoa until smooth. Scrape chocolate-rice syrup mixture into tofu mixture, add vanilla and blend thoroughly. Pour into 2-quart, ovenproof baking dish, and cover with single layer of sliced kiwi. Top with reserved strawberry mixture.

Bake uncovered 25 to 30 minutes. Remove from oven, cool for 20 minutes, cover and refrigerate overnight. Serve chilled.

PER SERVING: 282 CAL; 6G PROT; 1G TOTAL FAT (0G SAT. FAT); 70G CARB; 0MG CHOL; 76MG SOD; 2G FIBER; 53G SUGARS
 

14. Corn and Black Bean Quesadillas
 

Makes 8; 30 minutes or fewer

These mildly spiced quesadillas get a quick start with canned black beans and frozen corn. This recipe makes a big batch, so wrap and refrigerate any extras for up to 3 days; pan-fry them just before serving. Meal Plan: A spinach salad sprinkled with sliced toasted almonds is an ideal partner. Include some baked marinated tofu strips to serve on the side.

8 7- to 8-inch corn or flour tortillas
1 Tbs. vegetable oil
1 small onion, finely chopped
2 medium cloves garlic, minced
1 cup frozen corn, thawed
1 small fresh poblano or Anaheim chili, finely diced
3/4 tsp. salt
1 15-oz. can black beans, rinsed and drained
1 small ripe avocado, halved, pitted and peeled
2 Tbs. fresh lime juice
Fresh cilantro sprigs and prepared salsa for garnish

Preheat oven to 300F. Stack tortillas, wrap in foil and bake until soft and pliable, about 10 minutes.

Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add corn, chili and 1/2 tsp. salt and cook until vegetables are crisp-tender, about 4 minutes. Add black beans and mash coarsely with potato masher. Mix well and remove from heat.

Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean mixture, almost to edge. Fold each tortilla in half, pressing lightly to seal. Set aside.

In medium bowl, using a fork, mash together avocado, lime juice and remaining 1/4 tsp. salt. Set aside.

Coat large heavy skillet, preferably cast-iron, with cooking spray, then heat over medium heat. Add 4 quesadillas and cook until golden brown, turning once, about 3 minutes per side. Repeat with more cooking spray and remaining quesadillas.

Top each quesadilla with dollop of avocado mixture. Garnish with cilantro and salsa if desired. Cut into wedges and serve hot.

PER QUESADILLA: 168 CAL; 6G PROT; 6G TOTAL FAT (1G SAT. FAT); 25G CARB; 0MG CHOL; 235MG SOD; 6G FIBER
 

15. Mexican Potato Salad

Serves 6

2 1/2 lb. small red-skinned potatoes, skins on, quartered lengthwise
1 cup frozen white corn, thawed
1 small yellow onion, chopped (about 3/4 cup)
2 cloves garlic, minced
1 plum tomato, diced
1/2 cup canned, whole, fire-roasted chiles (about 5), diced and seeded
1/2 cup soy mayonnaise
1 Tbs. Dijon mustard
Juice of 1 lime (about 1/4 cup)
1/4 cup chopped fresh cilantro
1/2 tsp. sea salt
1 tsp. dried cilantro
 

Cover potatoes with lightly salted water in 5-quart saucepan. Bring to a boil over medium-high heat. Reduce heat to medium, and cook 20 minutes, or until tender. Drain and cool.

Place potatoes in large bowl, and add corn, onions, garlic, tomatoes and chiles. Stir with a large, slotted spoon. Make shallow well in center of potato mixture, and add soy mayonnaise, mustard and lime juice. Mix thoroughly, and add fresh cilantro and sea salt. Sprinkle with dried cilantro, cover and chill one hour, or until ready to serve.

PER SERVING: 231 CAL; 4G PROT; 5G TOTAL FAT (1G SAT. FAT); 45G CARB; 0MG CHOL; 418MG SOD; 5G FIBER; 5G SUGARS
 

16. Red Risotto with Butternut Squash
 

Serves 2

This succulent dish has a wonderful red hue from the addition of beets and red wine. The best rice to use for risotto is a short-grain variety called Arborio.

4 cups vegetable stock
1 Tbs. olive oil
1/2 cup plus 2 Tbs. dry red wine
3 shallots, finely chopped
1 clove garlic, minced
1 medium beet, peeled and diced
1 cup diced, peeled butternut squash
1 tsp. chopped fresh thyme
1/2 tsp. cumin seeds, toasted and ground
1 cup Arborio rice
1/2 cup cashew cream (1/4 cup cashews blended with 6 Tbs. water)
Salt and freshly ground black pepper to taste
1 cup cooked flageolet or cannellini beans
2 tsp. truffle oil (optional)

In a medium saucepan, bring stock to a simmer over medium-low heat.

While stock is heating, heat oil and 2 Tbs. red wine in large skillet over medium heat. Add shallots and garlic and cook, stirring often, until softened, about 5 minutes.

Add beet, squash, thyme, cumin and cook, stirring often, for 5 minutes. Add remaining 1/2 cup wine and cook, stirring almost constantly, until absorbed. Add 1/2 cup hot stock. Cook and stir until the liquid is almost completely absorbed.

Continue adding stock 1/2 cup at a time, making sure that most of the liquid is absorbed before adding more, until rice is tender but still form to the bite.

Stir in cashew cream and season with salt and pepper. Cook, stirring for 5 minutes more. Stir in beans and truffle oil. Serve warm.

PER SERVING: 447 CAL; 13G PROT; 9G TOTAL FAT (1G SAT. FAT); 75G CARB; 0MG CHOL; 1,050MG SOD; 3G FIBER
 

17. Sweet-and-Sour Stir-Fried Vegetables
 

Serves 6; 30 minutes or fewer

This tasty combination goes from pan to table in no time. Because stir-frying is so fast, have all ingredients measured out and ready before you start cooking. Meal Plan: Prepare a 6-serving portion of quick-cooking brown rice to mop up the delicious sauce. A salad of sliced cucumber and watercress would add a refreshing note to the meal.

 

Sauce
Reserved juice from canned pineapple (about 3/4 cup; see below)
3 Tbs. rice vinegar or white wine vinegar
2 Tbs. cornstarch or arrowroot
2 Tbs. honey or brown rice syrup
2 Tbs. soy sauce

1 1/2 Tbs. vegetable oil
1 large onion, chopped
1 medium red bell pepper, cut into 1-inch squares
1 medium green bell pepper, cut into 1-inch squares
8 to 10 slender stalks asparagus, tough ends trimmed, cut into 2-inch pieces
14.5-oz. can diced tomatoes
16-oz. can unsweetened pineapple chunks, drained, juice reserved
8 oz. extra-firm tofu, well drained and finely diced

 

1. Make sauce: In small bowl, stir together all ingredients until cornstarch has dissolved. Set aside.

2. In wok or large skillet, heat oil over medium heat. Add onion and cook, stirring occasionally, until golden, 8 minutes.

3. Add bell peppers and asparagus, increase heat to medium-high and stir-fry 5 minutes. Add tomatoes (with liquid) and pineapple chunks and stir-fry 5 minutes more.
4. Stir in tofu and reserved sauce and cook, stirring, until mixture has thickened slightly, 2 to 3 minutes. Taste and adjust sweet/sour balance to your liking with additional honey, vinegar and/or soy sauce. Serve hot.

PER SERVING: 158 CAL; 4G PROT; 5G TOTAL FAT (0G SAT. FAT); 27G CARB; 0MG CHOL; 467MG SOD; 3G FIBER
 

18. Dairy-Free Ziti with Sun-Dried Tomato 'Cream'
 

Serves 6

The flavorful no-cook sauce is warmed by tossing with the hot cooked pasta. This recipe is adapted from 366 Simply Delicious Dairy-Free Recipes by Robin Robertson (Plume/Penguin, 1997).
 

1 Tbs. salt
1 lb. dried ziti or other tubular pasta
1 cup drained and chopped oil-packed sun-dried tomatoes
1 cup silken tofu, drained
2 cloves garlic, minced
1/4 cup chopped fresh basil
2 Tbs. balsamic vinegar
Salt and freshly ground black pepper to taste
2 Tbs. olive oil
2 Tbs. chopped fresh parsley

1. In large pot, bring 4 quarts of water to a boil. When water boils, add salt and pasta, stirring to prevent sticking. Cook until al dente, stirring occasionally, about 10 minutes.

2. Meanwhile, in food processor, combine remaining ingredients except parsley and process until smooth, adding 1 to 2 Tbs. pasta water to thin sauce to desired consistency.

3. Drain pasta and transfer to serving bowl. Spoon sauce over pasta and toss to mix. Sprinkle with parsley and serve.

PER SERVING: 158 CAL; 5G PROT; 6G TOTAL FAT (1G SAT. FAT); 23G CARB; 0MG CHOL; 583MG SOD; 2G FIBER
 

19. Wheat-Free Portobello Mushroom Pizza with Spelt Crust
 

Serves 8

Allergy sufferers can eat pizza with this rich, flavorful, spelt crust that is similar to a whole wheat crust. If you prefer a lighter crust, substitute 1/2 cup of oat flour for 1/2 cup of the spelt flour.

2/3 cup warm water
1/4 tsp. active dry yeast
Pinch sugar
1 1/2 cups spelt flour
1/2 tsp. salt
2 1/2 Tbs. olive oil
2 or 3 portobello mushroom caps, thinly sliced
3/4 cup prepared tomato sauce
1 cup shredded soy mozzarella cheese

In small bowl, combine water, yeast and sugar and stir to dissolve. Let stand until foamy, about 5 minutes.

In food processor, combine flour and salt and pulse to mix. With machine running, add dissolved yeast through feed tube and process until mixture is crumbly. Keep machine running and add 2 Tbs. oil and process just until dough forms a ball, adding 1 to 2 more Tbs. flour if dough is too sticky. Turn dough out onto lightly floured surface and knead briefly. Cover with plastic wrap or a clean kitchen towel and let rise 45 minutes. Punch down dough, knead it several times, then flatten into a circle. Using a floured rolling pin, roll dough out into a 12-inch circle. Transfer dough to pizza pan or baking sheet.

Preheat oven to 450F. In small skillet, heat remaining 1/2 Tbs. oil over medium-high heat. Add mushrooms and cook, stirring often, until softened, about 3 minutes. Using slotted spoon, remove mushrooms to paper towels to drain.

Spread pizza dough with tomato sauce, sprinkle evenly with cheese and distribute mushrooms over cheese. Bake on lowest oven rack until cheese has melted and crust has turned golden brown, 20 to 25 minutes. Serve hot.

PER SLICE: 184 CAL; 12G PROT; 7G TOTAL FAT (3G SAT. FAT); 21G CARB; 19MG CHOL; 438MG SOD; 5G FIBER
 

20. Hot and Tasty Shiitake Soup
 

The delicate flavor of this soup makes it an excellent choice for the first course of an Asian-inspired meal.

5 dried wood ear mushrooms
5 dried shiitake mushrooms
2 Tbs. soy sauce
1/2 medium jicama, julienned (1 cup)
2 medium carrots, julienned
1 medium onion, thinly sliced
5 oz. firm silken tofu, drained and julienned
1 Tbs. malt vinegar
1/2 tsp. Szechuan hot and spicy sauce
1/2 tsp. salt
2 Tbs. cornstarch dissolved in 1/2 cup water

 

Soak dried mushrooms in 1/2 cup hot water for 20 minutes. Remove mushrooms from soaking water; reserve liquid. Chop mushrooms; set aside.

In large saucepan, bring 1/4 cup water and soy sauce to a boil. Add jicama, carrots and onion. Reduce heat, cover and simmer until tender, about 8 minutes. Add mushrooms with reserved liquid, tofu, 5 cups water, vinegar, Szechuan sauce and salt. Bring to a simmer, add dissolved cornstarch and simmer, stirring, until thickened.

PER SERVING: 64 CAL; 3G PROT; 1G TOTAL FAT (0G SAT. FAT); 12G CARB; 0MG CHOL; 563MG SOD; 3G FIBER
 

22.Strawberry 'Cream' Tart
 

8 servings

Silken tofu replaces cream cheese in this delicious tart. The pie may be topped with small whole strawberries instead of sliced ones or with other fresh berries.

1 cup all-purpose flour
1/2 tsp. salt
1/4 cup margarine, chilled and cut into small pieces
3 Tbs. cold water
1 1/2 cups firm silken tofu, drained well
1/2 cup sugar
1 tsp. vanilla
2 cups sliced strawberries
1/2 cup strawberry preserves

1. Preheat oven to 375F. In food processor, combine flour and salt and pulse on/off to mix. Add margarine and process until mixture resembles coarse crumbs. With machine running, add water, 1 Tbs. at a time, and process until dough forms a ball. Turn dough out onto lightly floured work surface. Roll dough into a 10-inch circle. Place dough inside 9-inch tart pan. Prick bottom of pastry several times with fork. Bake until just lightly browned, 10 minutes. Remove to wire rack to cool.

2. Reduce oven temperature to 350F. In food processor, combine tofu, sugar and vanilla and process until well blended. Pour mixture into cooled tart crust. Bake until filling is set, about 30 minutes. Remove to wire rack to cool.

3. To serve, arrange sliced strawberries on top of tart in a circular pattern until entire surface is covered. Purée preserves in blender or food processor and brush over strawberries. Chill at least 1 hour before serving.

PER SERVING: 259 CAL; 4G PROT; 8G TOTAL FAT (2G SAT. FAT); 41G CARB; 0MG CHOL; 224MG SOD; 2G FIBER
 

23.Tabbouleh Primavera
 

6 servings; 30 minutes or fewer

This salad is chock-full of vegetables and is great as either a main or side dish. You can substitute a 5-oz. box of tabbouleh mix for the bulgur; just omit the seasoning packet. Meal Plan: Toasted pita triangles served with hummus would make a nice accompaniment to this dish.

1 cup bulgur wheat
1 lb. thin asparagus, trimmed and cut into 1/2-inch pieces
1 medium red bell pepper, chopped (1 cup)
5 Tbs. olive oil
1 4-oz. pkg. crunchy sprouts, mixed bean sprouts or radish sprouts
4 scallions, thinly sliced
2 medium carrots, shredded (1 cup)
2 medium tomatoes, cut into 1/2-inch dice (1 1/2 cups)
3 to 4 Tbs. fresh lemon juice
1/3 cup chopped fresh flat-leaf parsley
2 Tbs. chopped fresh mint (optional)
1 head Boston lettuce, leaves separated

1. In medium saucepan, bring 3 cups water to a boil over high heat. Stir in bulgur. Reduce heat to low, cover and simmer until tender, about 15 minutes. Drain and let cool to room temperature, about 15 minutes.

2. Meanwhile, in medium skillet, combine asparagus pieces and 1/2 cup water. Cover and simmer over high heat, 2 minutes. Drain and rinse under cold water until cool. Return asparagus to skillet with bell pepper and 1 Tbs. olive oil. Cook over high heat until crisp-tender, about 2 minutes.

3. In large bowl, combine asparagus mixture, cooled bulgur and remaining 4 Tbs. olive oil. Add remaining ingredients except lettuce and toss well. Season with salt and pepper to taste. Serve over lettuce leaves.

PER SERVING: 238 CAL; 7G PROT; 10G TOTAL FAT (2G SAT. FAT); 30G CARB; 0MG CHOL; 417MG SOD; 8G FIBER
 

24.Ziti with Vodka Tomato Sauce
 

Serves 6; 30 minutes or fewer

Sauté strips of yellow bell peppers, 1-inch pieces asparagus and cherry tomato halves, then add them to the sauce when combining with the pasta.

1 Tbs. olive oil
3 cloves garlic, minced
1/2 cup chopped onion
5 fresh basil leaves
1/4 tsp. red pepper flakes
6 Tbs. vodka
28-oz can whole plum tomatoes, drained and diced
12 oz. ziti
3/4 cup plain soymilk

1. Bring large pot of water to a boil. Meanwhile, in medium skillet, heat oil over medium heat. Add garlic and onion and cook, stirring often, until onion has softened, 3 to 4 minutes. Add julienned basil, pepper flakes and vodka and cook, stirring often, 2 minutes. Add tomatoes and bring to a simmer; reduce heat to low and simmer 15 minutes.

2. Add 1 tablespoon salt and pasta to boiling water, stirring to prevent sticking. Cook pasta until just tender, about 8 minutes. Drain well.

3. Gradually stir soymilk into tomato mixture. Season with salt and freshly ground pepper to taste. Add pasta and toss to coat. Serve hot, garnished with basil leaves.

PER SERVING: 318 CAL; 9G PROT; 4G TOTAL FAT (0G SAT. FAT); 52G CARB; 0MG CHOL; 235MG SOD; 3G FIBER
 

25.Miso Risotto
 

Serves 4

In his cookbook, Cook Something (Macmillan, 1997), Mitchell Davis, director of publications for The James Beard Foundation, lightens up classic risotto using a savory miso broth. The addition of fresh ginger, mirin and bok choy gives this dish a decidedly Asian twist.

3 1/2 cups water
3 Tbs. white miso
2 Tbs. peanut oil
1 small shallot, minced (about 2 Tbs.)
1/4-inch piece fresh gingerroot, peeled and minced (about 1 Tbs.)
1 cup Arborio rice
1/4 lb. fresh bok choy leaves, white core removed, leaves julienned
1/2 cup mirin (sweet rice wine)
1 Tbs. tamari
Freshly ground black pepper to taste
2 to 3 Tbs. almonds, toasted and chopped, or dry-roasted peanuts, chopped
2 green onions, thinly sliced

1. In small saucepan, bring water to a gentle simmer over medium heat. Stir in miso until dissolved. Reduce heat to low.

2. In separate saucepan, heat oil over medium-high heat. Add shallot and ginger and stir until softened, but not browned. Add rice and for a minute or two to coat with oil. Add bok choy and cook, stirring often, until wilted, 4 or 5 minutes. Pour in mirin and stir until dissolved. Add a ladleful of simmering miso to rice, stirring until broth is almost absorbed before adding the next ladleful. Continue adding broth in this way until rice is tender, and a thick, creamy liquid remains in the pan, about 20 minutes in total.

3. Taste-test rice to be sure it is fully cooked. Stir in tamari and pepper. Adjust seasoning and remove from heat. Divide the risotto among four serving plates. Garnish with a sprinkle of chopped toasted almonds or peanuts and green onions.

PER SERVING: 261 CAL; 5G PROT; 10G TOTAL FAT (1G SAT. FAT); 38G CARB; 0MG CHOL; 796MG SOD; 1G FIBER
 

26.Pound Cake Redux
 

Makes 12 servings

Pound cake gets its name from the proportion of ingredients used to make it: a pound of sugar, a pound of butter, a pound of flour, a pound of eggs and a pound on the chest to get your heart started again. This version weighs in with great flavor and a healthier profile.

2 cups white cake flour
4 tsp. baking powder
1 1/2 tsp. salt
3/4 cup cane syrup (see glossary), light maple syrup or honey
15 3/4 oz. soft silken tofu (1 1/2 10.5-oz packages)
1 tsp. vanilla extract
3/4 tsp. alomond extract or orange extract (optional)

1. Preheat oven to 350 degrees. Sift together flour, baking powder and salt. In food processor or blender, mix together cane syrup, tofu, vanilla extract, and almond or orange extract if desired, until smooth. Add tofu mixture to flour mixture; stir until combined.

2. Pour into a nonstick or lightly oiled 9- by 5-inch loaf pan. Bake 30 to 35 minutes, or until golden and top springs to the touch. If needed, tent cake with aluminum foil during last 10 to 15 minutes of baking. Remove cake from pan; cool slightly on wire rack. While cake is still warm, wrap tightly in foil (this will prevent a hard crust from forming on cake).

Variations: Add 1 to 1 1/2 tablespoons finely slivered candied ginger to batter.

• With leftover tofu, make a fast, low-fat dessert topping by mixing tofu in blender or food processor with 1 to 1 1/2 tablespoons maple syrup, 1/2 teaspoon vanilla extract, 1/2 teaspoon grated orange rind and a dash ground nutmeg.

PER SERVING: 137 CAL; 4G PROT; 1G FAT; 28G CARB; 0MG CHOL; 442MG SOD; 0.8G FIBER

27.Sweet and Sour Noodles with Asparagus
 

4 to 6 servings; 30 minutes or fewer

High in flavor but low in fat, this quick and colorful stir-fry makes plentiful use of tender spring asparagus. If you prefer not to cook with alcohol, substitute vegetable broth for the wine. This stir-fry is delicious teamed with sautéed diced tofu flavored with a mild teriyaki sauce. Add an array of crisp raw strips of red bell pepper and carrot to serve on the side.

8 oz. dried Asian noodles, such as soba, udon or Chinese wheat noodles
1 1/2 Tbs. cornstarch
2 tsp. vegetable oil
1 tsp. dark sesame oil
1 medium onion, chopped
2 medium cloves garlic, minced
1 1/2 lbs. slender asparagus, trimmed and cut on slight diagonal into 1-inch pieces (4 cups)
14.5-oz. can diced tomatoes
1/4 cup dry white wine
3 Tbs. rice vinegar
3 Tbs. soy sauce
2 Tbs. honey
1/2 tsp. freshly ground pepper

1. Bring large pot of water to a boil. Add noodles; stir to prevent sticking. Cook according to package directions until tender, about 5 minutes. Drain well and set aside until ready to use.

2. Meanwhile, in a cup, mix together cornstarch and 2 tablespoons water until smooth. Set aside.

3. In nonstick wok or large nonstick skillet, heat both oils over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, about 5 minutes. Add asparagus, increase heat to medium-high and stir-fry until crisp-tender, 5 to 7 minutes.

4. Add tomatoes, wine, vinegar, soy sauce and honey; mix well. Stir in reserved cornstarch mixture, reduce heat to medium-low and simmer, stirring, until mixture has thickened, 2 minutes.

5. Stir in cooked noodles until well coated. Season with pepper. Taste and adjust seasonings to create a pleasing sweet and sour balance. Serve hot.

PER SERVING: 223 CAL; 9G PROT; 4G TOTAL FAT (0G SAT. FAT); 41G CARB; 0MG CHOL; 973 SOD; 6G FIBER
 

28.Spinach Manicotti
 

A blend of tofu, salt, lemon juice and tahini substitutes for ricotta cheese in this dairy-free entrée. Use your favorite homemade or prepared tomato sauce. Grated mochi adds an extra 'cheesy' dimension. Mochi is simply pounded sweet brown rice. Look for packaged mochi in the refrigerated case of your natural food store.

1 lb. firm tofu
1/2 tsp. salt, or more to taste
2 Tbs. lemon juice
2 Tbs. tahini
1 Tbs. olive oil
1 large onion, chopped
8 cloves garlic, pressed or minced
1/4 tsp. freshly grated nutmeg
Freshly ground black pepper to taste
8 oz. spinach leaves, finely chopped (about 8 cups loosely packed)
2 Tbs. minced fresh basil leaves
2 Tbs. minced fresh parsley
4 cups prepared tomato sauce
8 to 12 manicotti, cooked al dente
1 1/2 to 2 cups grated mochi

Blend tofu in a food processor fitted with a metal blade. Add 1/2 teaspoon salt, lemon juice and tahini; blend again.

Heat olive oil in a skillet over medium-high heat. Add onion; sauté about 2 minutes. Add garlic; sauté until onion is tender, about 2 minutes more. Stir in nutmeg and black pepper; sauté briefly. Stir in spinach; cook until wilted. Add basil and parsley, and remove from heat. Add sauté to processor; blend with tofu mixture. Salt to taste.

Preheat oven to 350 degrees. Spread about 2 cups tomato sauce in a large glass or ceramic baking pan. Stuff pasta tubes with filling mixture. Arrange filled pasta in pan; spoon remaining tomato sauce on top. Sprinkle grated mochi over all and cover tightly. Bake until thoroughly heated and sauce is beginning to bubble, about 30 minutes. Serve hot.

PER SERVING: 447 CAL; 22G PROT; 12G FAT; 62G CARB; 0MG CHOL; 1,323MG SOD; 12G FIBER
 

29.Saucy Noodles
 

4 servings
30 minutes or fewer

Pasta can help smooth moods, and this fat-free version offers maximum pleasure with its peppery tomato sauce.

1/2 tsp. salt
1 lb. uncooked pasta shells
1/2 cup diced onion
1/2 cup diced celery
1/2 cup sliced cremini mushrooms
1 cup diced tomatoes
1 cup tomato purée
1/4 cup finely chopped fresh oregano
2 Tbs. finely chopped fresh parsley
Salt and freshly ground black pepper to taste
1/4 tsp. crushed red pepper flakes or to taste

Bring large pot of water to a boil. When water boils, add salt and pasta, stirring to prevent sticking. Cook pasta according to package directions.

Meanwhile, in large saucepan over medium heat, sauté onion, celery and mushrooms and cook, stirring often until beginning to soften, about 5 minutes. Add tomatoes, tomato purée, oregano, parsley, salt and pepper. Cook over medium heat, stirring occasionally, 5 to 7 minutes, until vegetables are tender. Stir in red pepper flakes to taste.

Drain and rinse pasta under cold running water; drain again. Add to vegetable mixture and stir until well coated and thoroughly heated.

PER SERVING: 365 CAL; 13G PROT; 1G TOTAL FAT (0G SAT. FAT); 74G CARB; 0MG CHOL; 385MG SOD; 5G FIBER
 

30.Confetti Potato Salad
 

Add to the colors of this dazzling side dish by using potatoes of different colors, if available.

1 lb. small low-starch potatoes, such as new potatoes
1 red bell pepper, roasted, peeled and julienned (see Helpful Hint)
1 yellow bell pepper, roasted, peeled and julienned (see Helpful Hint)
1 Tbs. olive oil
2 tsp. white wine vinegar
1 Tbs. minced fresh chives (optional)
Salt and pepper to taste
4 cups mixed lettuces such as radicchio, oak leaf, romaine or Boston

Steam potatoes until tender enough to be pierced with a fork, about 15 minutes. Cool slightly and cut each potato into 4 pieces. Place in a large mixing bowl. Toss with peppers, oil, vinegar and chives if desired. Salt and pepper to taste. Arrange lettuce on 4 serving plates and distribute salad evenly. Makes 4 servings.

Helpful Hint: To roast a pepper, trim, seed and flatten pepper onto a baking sheet or piece of aluminum foil. Place under broiler until pepper is completely charred. Place blackened pepper in a small paper bag; seal and set aside 15 minutes. Remove from bag. To remove charred skin, hold pepper under cold running water and peel off with fingers.

PER SERVING: 146 CAL; 2G PROT; 3G FAT; 26G CARB; 0MG CHOL; 276MG SOD; 4G FIBER
 

31.Macaroni and "Cheese"
 

Serves 10

14 oz. uncooked elbow macaroni
4 cups water
10 1/2-oz. package soft silken tofu, drained
1 cup soymilk
1/2 cup tahini
3 Tbs. nutritional yeast
1 tsp. turmeric
Salt to taste
2 Tbs. margarine

Preheat oven to 350 degrees. Boil macaroni in water until just underdone; drain in colander. Run cold water over macaroni to stop cooking.

Blend tofu and soymilk in blender or food processor until smooth. Add tahini, nutritional yeast, turmeric and salt; mix until smooth. In large bowl, stir together macaroni and "cheese" sauce. Place mixture in lightly oiled ovenproof casserole; top with pats of margarine. Bake until golden and bubbly, about 20 minutes.

PER SERVING: 277 CAL; 11G PROT; 10G FAT; 36G CARB; 0MG CHOL; 363MG SOD; 3G FIBER