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Dip With No Fat
Miracle Food You Never Heard Of (But Should Be Eating) Reprinted by Permission, eDiets.com
by John McGran Managing Editor
I don't know about you, but one of the things I really miss and yearn for when on a diet is the taste and texture of good old make-your-mouth-go-yummmmmmmmm FAT!
Whether it's the cream in my soup, the spread in my sandwich or the cheese in my dip, my taste buds tend to eventually scream out for the comforting feel of fat.
Coauthors of Eat Well The YoChee Way Nikki & David Goldbeck cook with Phil Donahue
SAMPLE RECIPES FROM THE HEALTHIEST DIET IN THE WORLD
Barbecued Tofu
Cook outdoors or on a stove-stop grill. With lots of vegetables, a grain and a green salad this is a generous meal; but if the rest of the menu is sparse, you may want to double the recipe, giving you plenty of food for 6 (or 4 with leftovers).
1 pound firm or extra firm tofu
1/4 cup soy sauce
1/4 cup orange juice
2 tablespoons tomato paste
1 1/2 teaspoons olive oil
1 1/2 teaspoons lemon juice
1 tablespoon chopped garlic
1/2 teaspoon oregano
pepper
Slice the tofu 1/2 inch thick. You should have at least 12 pieces.
Combine the remaining ingredients, adding a generous amount of freshly ground pepper.
Mix thoroughly. Transfer to a pan large enough to hold the tofu in a single layer.
Lay the tofu slices in the sauce, turn so both sides are coated, and let sit for several hours if possible to marinate. Turn once or twice while marinating so the tofu is well coated with the sauce.
Cook over hot coals for about 8 to 10 minutes per side, or until the surface is firm and lightly charred. Use any remaining sauce to baste the tofu while cooking.
Yield: 4 modest servings
Maple Pecan Tempeh
Tempeh cutlets with a sweet nutty topping provide the focal point of a "Southern" meal that includes Louisiana Sweet Potatoes (see page 156) or plain baked or mashed sweet potatoes, and cooked greens.
1 pound tempeh
about 3 tablespoons prepared mustard
about 1/3 cup corn meal
3 tablespoons soy sauce
3 tablespoons maple syrup
1/4 cup chopped pecans
water
Cut the tempeh into 8 "cutlets," each one about ¼ inch thick. Spread a thin coating of mustard on both sides of the tempeh cutlets. Dredge with the cornmeal.
Wipe a large heavy skillet with oil to coat and heat. Cook the tempeh about 3 to 5 minutes on each side, until browned.
Combine the soy sauce, maple syrup and pecans. Spoon evenly over the tempeh.
Turn the heat low. Pour about ¼ cup water into the bottom of the skillet; stand back as water will sputter. Cover the pan and cook 5 minutes.
Yield: 4 servings
Mushroom Ragout
This creamy mushroom melange can be served on toast or over baked potatoes, kasha, rice or bowtie noodles.
1/2 pound cultivated white mushrooms
1/2 pound mixed wild mushrooms of choice (portobello, crimini, shitake, chanterelles, or such)
1/2 cup thinly sliced shallots
1/4 cup cooking sherry or dry wine
2 teaspoons soy sauce
1/2 cup Yogurt Cheese (see Yogurt Cheese Funnel)
1/2 teaspoon salt
freshly ground pepper
Clean the mushrooms and slice the caps and stems into bite-size pieces. You should have about 3 cups.
Combine the mushrooms, shallots, sherry, and soy sauce in a skillet. Cook, stirring frequently, for 8 to 10 minutes, or until mushrooms release their juices and are tender. Remove from the heat and stir in the Yogurt Cheese and salt. Return to low heat and cook, stirring continuously, for 1 to 2 minutes, until creamy and warm. Do not boil.
Season with freshly pepper to taste and spoon over toast, potato or grain of choice.
Yield: 4 to 6 servings
Quick White Pita "Pizzas"
Cut into triangles for hors d'oeuvres or as part of an antipasto first course. You can also serve 2 rounds per person as an entree or one as an individual "pizza" to accompany a meal.
2 2-ounce whole wheat pita breads
3/4 cup Yogurt Cheese (see Yogurt Cheese Funnel)
Vegetable Topping (see below)
Preheat the oven to 400oF.
Use a fork to perforate the circumference of the breads. Separate each into 2 rounds.
Spread each pita round with 3 tablespoons Yogurt Cheese. Top with the Vegetable Topping of choice.
Place on a baking sheet and bake for 15 minutes, until lightly browned at the edges.
Let sit for a few minutes to set the filling before serving.
Yield: 4 to 6 appetizer servings; 2 to 4 servings as an entree or accompaniment
Pizza Vegetable Toppings:
These are some of our favorite variations. Use them as is or for inspiration.
Greens: Top each round with ½ cup shredded raw greens, such as spinach, romaine or leaf lettuce, arugula, endive, radicchio, or a combination. Season with 1/8 teaspoon crushed hot red pepper flakes. Top with 1 tablespoon pine nuts, grated parmesan cheese, or crumbled feta.
Mushroom: Top each round with 1/3 cup thinly sliced raw mushrooms and 1 tablespoon frozen green peas. Scatter a clove of slivered garlic on top. Season with 1/8 teaspoon oregano or mixed Italian seasonings.
Artichoke: Follow directions for mushroom topping, replacing mushrooms with 1/3 cup thinly sliced canned or cooked artichoke hearts.
Sweet Red Pepper: Follow directions for mushroom topping, replacing mushrooms with 1/3 cup thin strips of sweet red pepper. Instead of green peas, use capers.
Roast Asparagus and Peppers
A simple way to enjoy fresh spring asparagus.
1 pound asparagus
2 red or yellow peppers
1 tablespoon balsamic vinegar
Preheat the broiler.
Snap off the tough ends of the asparagus. Cut the peppers into ½-inch-wide strips, discarding seeds and trimming any thick ribs.
Place the vegetables in a single layer on a baking sheet. Broil 5 to 6 inches from the heat for 8 to 12 minutes, turning several times, until the vegetables are tender and lightly charred.
Transfer to serving dish and sprinkle with the balsamic vinegar. Serve warm or at room temperature.
Yield: 4 servings
Mustard Brussels Sprouts
Perhaps because the Brussels sprouts in this dish are disguised by shredding, even people who claim not to like this vegetable enjoy it in this form.
1 pint (10 ounces) brussels sprouts
2 tablespoons cooking sherry
1 tablespoon mustard
Cut the brussels sprouts into thin shreds.
In a large skillet, heat the sherry until aromatic. Add the mustard and brussels sprouts and stir-cook for 5 to 8 minutes, until tender. Serve at once.
Yield: 4 servings
Variation: For Mustard Snow Peas, use snow peas instead of brussels sprouts.
Stewed Red Cabbage
This unusual combination of ingredients produces a sensational fusion of flavors and an excellent array of phytochemicals. For a non-dairy version and a slightly different effect, omit the Yogurt Cheese.
1 pound red cabbage
1 medium onion, thinly sliced
4 cloves garlic, chopped
1/2 teaspoon salt
1/2 cup orange juice
2 tablespoons tomato paste
3 tablespoons Yogurt Cheese (see Yogurt Cheese Funnel)
Cut the cabbage into very thin strips. There should be about 5 cups.
In a deep pot, cook the onion over medium heat for about 5 minutes, stirring occasionally, until wilted. Add the garlic and cook briefly. Stir in the cabbage and salt. Cook for 3 to 5 minutes, until it begins to wilt.
Add the orange juice and tomato paste and mix well. Cover and cook, stirring occasionally, until the cabbage is very tender, about 20 minutes.
Remove from the heat and immediately add the Yogurt Cheese, stirring until completely absorbed into the cabbage.
Yield: 4 to 6 servings
Zucchini a l'Orange
The sprightly flavors of orange and mint do an excellent job of making summer squash come alive.
2 tablespoon pumpkin seeds
1 1/2 pounds zucchini or yellow crookneck squash
(2 to 4 squash, depending on size)
1/4 cup orange juice
1 teaspoon minced orange rind
2 tablespoons chopped fresh mint or 2 teaspoons dried mint
1/2 teaspoon salt
2 oranges, peeled, separated into segments, and each section cut in half
1/2 teaspoon paprika
Toast the pumpkin seeds in a dry skillet until they pop. Set aside.
Cut the squash into thin sticks, about ¼ inch wide and 2 inches long. Combine in the skillet with the orange juice, orange rind, mint, and salt. Stir-steam over medium-high heat for 3 to 5 minutes, until just tender. Stir in the orange pieces and cook briefly to just warm through. Remove from the heat, top with the toasted pumpkin seeds and sprinkle evenly with the paprika.
Yield: 4 servings
Strawberry Frozen Yogurt
By blending Yogurt Cheese with fruit you can produce a tantalizing frozen dessert. Using the pattern below, try your hand with other fruit flavors.
2 cups fresh strawberries
3 tablespoons fruit juice-sweetened berry preserves
1 cup Yogurt Cheese (see Yogurt Cheese Funnel)
1/2 teaspoon vanilla extract
1 to 2 tablespoons maple syrup
Combine the berries and preserves in a blender or food processor and puree. Remove from the work bowl and beat in the Yogurt Cheese, vanilla, and maple syrup until evenly combined. The amount of maple syrup needed will depend on the sweetness of the berries and individual taste; begin with 1 tablespoon, taste, and adjust if needed.
Transfer to a shallow metal pan or freezer container. Freeze for 2 to 3 hours, until firm.
Return the mixture to a processor (or blender if you don't have a food processor), breaking into chunks. Process at high speed until smooth. This may require a little stopping and scraping the sides until the frozen yogurt begins to soften. Continue until mixture is the consistency of soft-serve ice cream. At this point you can eat the frozen yogurt or return it to a freezer container and freeze solid. Remove from the freezer about 10 minutes before serving to soften slightly.
Yield: 1 pint
Nutty Cheesecake Bars
A custard-like topping on a nut-crumb base. Easier to handle if chilled after baking.
1/2 cup whole wheat flour
2 tablespoons flaxseed meal
1/4 teaspoon nutmeg
1 tablespoon maple syrup
2 tablespoons chopped walnuts or pecans
2 tablespoons chopped sunflower seeds
1 cup Yogurt Cheese (see Yogurt Cheese Funnel)
1 egg
3 tablespoons honey
1 tablespoon orange or apple juice
Preheat the oven to 350oF.
In a mixing bowl, combine the flour, flaxseed meal, and nutmeg. Stir in the maple syrup and then work together with your hands until crumbly. Add the chopped nuts and seeds. Press into the bottom of an oiled 8-inch square baking pan. Bake for 12 minutes.
Meanwhile, beat together the Yogurt Cheese, egg, honey, and juice.
Spread the Yogurt Cheese mixture over the partially baked crust. Return to the oven for 30 minutes, until the surface is set and just beginning to lightly color. Cool to room temperature, then chill for at least half an hour before serving.
To serve, cut into 12 bars, each 1 inch wide and 4 inches long. Store in the refrigerator.
Yield: 12 1-inch x 4-inch bars
Hot Spiced Tea
A good pick-me-up for the morning or during the day. The recipe below fills an 8 ounce mug. For larger mugs or multiple servings, increase the tea and soy milk in equal proportions. If you like a slightly sweeter tea, use vanilla soy milk instead of plain.
1/2 cup strong black tea
1/2 cup soy milk, calcium-fortified brand preferred
piece of cinnamon stick
freshly ground pepper
Prepare the tea according to instructions for Basic Black Tea (see instructions on page 235). Simultaneously, in a small saucepan, heat the soy milk with the cinnamon stick to just below boiling.
Fill the mug halfway with tea. Pour the milk into the mug, discarding cinnamon. Grind some fresh pepper on top of the tea and serve.
Yield: 1 8-ounce mug
Variation: For White Ginger Tea, replace the cinnamon with ½ teaspoon grated fresh ginger per serving. Strain the hot milk into the tea if you want to remove the ginger. Omit the pepper.
All recipes (c) Nikki Goldbeck and David Goldbeck, 1998.
