Mony of these soups, which Feature & variety of vegetaties and legumes, can be the centerpiece of a meal, especially when served with rice or good bread and a light salad. The hot Soups can be made in advence and reheated gently on the stovetop or in a micrewave. The cold soups that follow can be made up to several days in advance of serving. ‘They keep very well if covered Ligntly and refrigeeated. Most of the soups from earlier editiens of He Mocsewood Covklook are SHilL here, many with only minor changes jimprovements (most notably, the reduction of the butter or of| by as much as ‘2 to Ys). You will Find 0 few new recipes a1 well NOTE: Any soup Cimtaining milk can be Converted fe vondairy status toy Simply substituting soy milk. It will taste Fine, ABOUT STOCK: 1 used water instead of stock im testing These recipes. But you can make qour own stock and use it wherever water is indicated. Just be suve the stock is mildly Flavertd, so it won't dominate the soup. To prepare a good, mild stock, add @ variety of vegetables (ov theiy parts) to @ kettleful ef beiling water, and Sivamer, partially covered, far about an hour. Let it cool, strain it, and give it a taste test befire using, & be suve iti compatible with your intended soup. Recommended for stock: ONIONS 2VECHINI MUSHROOMS GREEN BEANS GARLIC POTATOES APPLES LETTUCE CARROTS, SWEET POTATOES TOMATOES conn PARSNIPS. WINTER SQUASH soups 1a soups TABLE OF CONTENTS: HOT Sours Cream of Asparagus. + spicy Temate Gypiy . Ligit Crean of Cones, ne Minestrene oe = Hot and Sours 2 2 ee Mite at Summee Vegetable... . SOUPS Succotasn Chowder... Vegetable Chowder . Chinese Vegetable Chowder . Cream of Broce... Curvied Squash and Mushroom, |, Cqulifloutr-Cacese- . Split Pea. oe Hungavion Mushvoon « Mushevonn Bisque a onion . ee Homemade Croutons Swiss Cheese and Onion Gingered Covvot Herbed Carrot, white Bean and Black olive . Leatil . ; Brauilian Black Bean... hussion Cabbage Borseht Mushroom-Barley = + Potato- Fennel. - Meee age! Cream of Spinach. . oe CHILLED soups: Gazpacho... . - Ee Chilled CueumberNogurt |. Vichyssoise with Green Variation. Caseadilla ae Chilled Beet Borseht | willed Berey ue 3 a1 233 4 235 3Cream of Asparagus ‘The original Preparation time versien called 1 hour for © Tbs. butter. This new one has Yield just 1% The ates servings 2 Ibs, Fresh asparagus 2 cups water Ve Ths, butter 2 cups hot milk (lowfat ox) 2 cups chopped onion 2 bp dill Ih, tsp. sate ws tsp. tarragon 3 Tes, flour white pepper, to taste 4’) Break off and discard the tough asparagus bottoms Slice off the tips and set them aside. Chop the remaining stalks into |-ineh pieces. 2) Melt the butter in @ medium-sized stillet, Add onion, asparagus stalks, and salt. Sauté for about 10 minutes over medium heat. When the on- ions ave Clear and Soft, sprinkle in 2 Tes. flour, while constantly stirring. Continue #0 cook over the lowest possible heat, stivving frequently, another 5 to 8 minutes. 3) Add water, stivring constantly, Heat to a boil, then turn down to a sim mer. After about § minutes, sprinkle in the remaining 1 Tbs. flour, mixing well Cook another # to 10 minutes, Stirring frequently 4) Purée the soup with the milk, bit by bit, im a Food processor or blender Return the purée to a Keltle or large saucepan, and season with dill, tarragon, and white pepper. 5) Cut the veserved asparagus tips into simall pieces, and steam until just tender, Add these to the soup, heat very gently (don't cook or boil!), and serve immediately, sours 3e o é e é e e « e e @ é a * @ é o ° 6 e e e e 6 4 See 6G OC CHK OHK HH HOS Spicy Tomato Soup Preparation time: Sield: 50 minutes Hee servings | Tes. olive of! | Tbs, butter (optional) 1h cups minced onion 3 to 4 cloves garlic, minced or crushed htop. salt 1 tsp. dill Cor more, to taste) lets of Freshly ground black pepper 1 Le.,12-02. can “erushed concentrated tomatoes” 2 cups water 1 Tbs. honey (optional) | Tos. mayomnaie or sour cream (lowfat 0K) 2 medium-sized Fresh tomatoes, diced for go art the} Finely minced parsley 29% basil leaves top ( Finely minced scallions or chives 1) Heat olive oi! ( plus or minus optional butter) in a kettle or a Dutch oven. Add onion, garlic, satt, dill, and black pepper Stir ever medium heat for about § te ¥ minutes, or until the onions are translucent. 2) Add canned crushed tomatees, water, and optional honey. Cover and simmer over low heat for 20 to 30 minutes. 3) About § minutes before serving, whisk in mayonnaie or Sour ertam, Gnd stir in diced Fresh tomatoes. Sewe hot, topped with yogurt and Freshly vainted herbs. @aebC ob HE HTH HE KDHE BS sours e 6 6 e é é e e e 6 e v 6 6 é e é e e e é é e éset ot minute, teem NCNPSYCOOUP. Bs catia ts eet toes: to prepare atk TT oy: Spanish-style Ce Sees, vegetable soup... Heres Chick peos need Ha AT EKG. felon oakeal onal SUT IEE Seeds to servings CHAN KH Ei vance CeannedsoR) gi pe Te Ag RK ae FE HEE See The vegetebles in this Soup can be varied. Any orange vegetable can be combined with any gréen. For txarnple, peas or green beans could replace or augment- the peppers Carrets, pumpkin, o squash could fill in for the sweet petatecs. Innovate! Ad IN GCRIB EHV CMINCHIM CH IGE MT 2 medium-sized ripe tematees \ tsp. turmeric 2 Ths. slive ofl I tsp. basil 2 Cups Chopped onion a dash of cinnamon 3 medium cloves garlic, crushed a dash of cayenne | stalk celery, minced 1 bay leat 2 cups pected, diced sweet potato 3 cups water 1 tsp. salt 1 medium bell pepper, diced 2 tsp. mild paprika Via. cups cooked chick peas }) Heat a medium: sized saucepanful of water to boiling. Core the tomatoes, and plunge them inte the boiling water for @ Slow count ak 10. Remove the tomatoes, and peel them over a sink. Cut them open; squeeze out and discard the seeds. Chop the remaining pulp and set aside. 2) Heat the olive oil in a kettle or Dutch oven. Add onion, garlic, celery, and sweet potato, and sauté over medium heat for about 5 minutes. Add salt, and sauté 5 minutes more. Add seasonings and water, cover, and simmer about 1S minutes. 3) Add tornato pulp, bell pepper, and chick peas. Cover and sirnmer For about 10 more minutes, ov until ail the vegetables are as tender as you like them. Taste to adjust seasonings, and serve, CHIMCRPIRCKRVRCMD BCA VRC RIRE MIM sours §Preparation time 30 te Ho yninutes (ume seven: 09 Step 2 uhile steph : Light Cream of Celery Soup sna 2 average person's fist-sized potatees, peeled and diced 4 cups chopped celery (in Ininch chunks) (you'll also need ansther cup & few ingredient: from now) 3 cups water [Yq tsp. salt (plus another ‘a tsp later) I to 2 Ths. butter a heaping cup finely minced onion a heaping cup very finely minced celery (the innermast stalks work best for this) | tsp. celery seed | cup milk (can be lowfat), warmed wchite pepper, fo taste 4 to 5 Ths sour cream, half and half, or heavy cream (optional, for a richer tasting soup) Freshly minced chives Er parsley for garnish (some: thing green to liven up the appearance ) Neela eee 1) Place potatoes, 4 cups of celery, water, and I'M tsp. salt in a medium sized saucepan. Bring t a boil, turn the heat way down, and simmer, covered, for about 15 minutes ~ until every thing is soft: Purée, and transfer to a larger saucepan or a kettle. 2) Melt butter ine small skillet. Add onion, finely minced celery, celery seed, plus Ye tsp. Salt, Sauté aveut ¥ to 10 minutes ~ until the vegetables are just tender. Add to puree, 3) Stic in remaining ingredients, except garnish. Heat gently (don't cook or boil), and serve topped with something minced and green. & soursAbout | hear Yreta: to prepare Gted (Beans rust be servings \ covked ahtad ) For ¢ minestrone that it more a stew than a soup, use the larger amounts ef beans and pasta. NOTE; These instructions assume the beans or chick peas are already cooked. You tan soak and cook your own, ov we canned (well rinsed and well drained). 2 Ths. olive ail | medium bell pepper, diced 2 cups chopped onion 3 to U cups (or more) water S medium cloves garlie, minced 1 4/202. can tomate puree Vo te 2 tp. salt Capprosimately 2 cups) { stalk celery, minced | to l'2 cups cooked pea beans (medium carrot, diced chick peas, or kidney beans J synall zucchini, diced andjor ‘a to | cup dry pasta (any shape) 1 cup diced eggplant | or 2 medium-sized ripe tomatoes, 1p. oregano diced (optional) fresh black pepper, to taste 'h cup Freshly rninced parsley 1 tsp. basil parmesan cheese 1) Heat the olive oil in a kettle or Dutch oven. Add onion, garlic, and Ve tsp salt. Sauté over medium heat for abeut 5 minutes, then add celery, Carrot, eggplant (if using Zucchini, add it later, with the bell pepper), Oregans, black pepper, and basil. Cover and cook over very low heat about 16 more minutes, stirring s¢casionally, 2) Add bell pepper, zucchini, water, and tornate purée, Cover and sim: mer about 15 minutes, Add beans and Sivamer another 5 minutes 3) Bring the soup te a gentle boil, Add pasta, stir, and cook until the pasta is tender, Stir in the dited fresh tomatoes, and Serve rrght away, topped with parsley and parmesan sours 7Hot & Sour Soup Preparatien time: Sel: about HS minutes ome servings Loz. dried Chinese black raushrooms $ cups water 3 Ths dry sherry or Chindse rite wine M te %s cup cider vinegar Cte taste) 2 Ths. Soy Sauce Vy top, sat 1 cake (%4 te) firm tofu, in thin stvips 2 Tos. cornstarch 2 beaten eggs (yolks may be omitted) © minced scallions (whites and greens) 4y tsp. white pepper Cte taste) Chinese sesame oil (optional) 1) Place the dried mushrooms in @ small bowl. Heat 2 (of the ¢) cups of water to bailing; pour over the mushrooms. Cover with a plate, and let stand at least 30 minutes. (fou can assemble the other ingvedients in the meantime.) Drain the musheeoms, squeezing out and soving all the liquid. Slice the mushrooms, removing and discarding the stews. 2) In akettle or Dutch oven, combine the remaining b cups of water, the reserved Mmushreom:Seaking liquid, and the sliced mushrooms, Heat to a gentle boil 3) Add sherry, vinegar, soy sauce, salt, and tofu. Lower the heat, and let Simmner uncovered for about 10 minutes, 4) Place the cornstarch in a swaall bowl. Meafure out aloout 2/4 cup of the hot soup, and whisk it finto the cornstarch. When the cornstarch is dissolved, stir this mixture back into the soup. 5) Drizzle the beaten eggs into the simmering soup, stirring constantly. Add scallions and white pepper, Cook only a few minutes mort. Top each serving with a fers drops of Sesame oil, iF desived, 8 soupseee Miso Soup NG (eal muita) ~ almost instant soup! Yeu can vnake an individual serving far your self whenever the inspiration hits. Or you can multiply the ameunts (simple math), do step! in advance, and divide ik into serving bowls, adding Step 2 just before serving, Miso is « deep-Flaveced paste made fram Fermented Soybeans and grains ‘There are several kinds available in the United States — usually in Japanese markets or in natural foods Store. The most common ove red, uihite, Hatchy,and barley mise. Any one of them can be used to make Hais very simple and satisfying soup. In traditional Japanese cosking, fish or vegetable stock (made frm Various kinds of seaweed) would be used te mate Miso Soup, Water will ale work very well, so you nttdn't do the extra Work of making stec But if you happen te have Some good vegetable broth on hand, by all means aie it: Note: The optional wakame sequietd is available in Japanese markets ‘and in some natural foods stores. RL PER SERVING (easily multiplied): 1 Tes. Cimaore or (es) miso 1 cup (mere or les3) boiling water 4 Few Fing cates of sott tofu @ Few delicate slices of scallion greens optional additions: +] to 2 Tbs. dried wakame seaweed, soaked in water for 10 te IS minutes, then drained «tiny carrot shicks Cmatchstick-lke), lightly steamed + Finely shredded cabbage, lightly steamed + a few leaves of spinach 1) Place the miso in the Seeving bowl. Add about Ya cup of the boiling wattr and stie to make a unifm paste. 2) Shir in remaining water plus all rernaining ingvedients. Serve immedi ately, soursBe minatet 23 Summer Vegetable Soup3nt ett, Spon Pings FOE RPP R PD ERERPDEROR ERP RER EEE SEES ED Ultralight, this features the best offerings fram a Summer garden; its like a salad in soup form. Use the freshot vegetables Available, and make substitutions wherever necessary- Tis eurpe contains no oil or Fat. IF you choose not to add the optional butteymilk, if can also be Completely dairy: Free. 2 medium potatees, peeled or net, and diced J medium carrot, dived 4 cups water ‘h Ib. sugar Swap er smow peas 3 to large cloves garlic 2 small zucchini ov yellow squash, diced 1 to We tsp. salt J medium red bell pepper, inn strips black pepper, to taste g () cup fresh com ‘a tb. green beans, trimmed Eeut 3 J a small bunch spinach, chopped | cup Small broccoli florets 5 | | cup buttevmiik, roown tempevature cup chepped cauliflower Freshly minced herbs, for the top 1) Place potatoes and water ina medium-sized saucepan. Bring to a boil, lower heat, and simmer until the potatoes are tender. Add the garlic (whale cloves, peeled) during the last few wninutes of sivamering, 2) Purde the potatoes and garlic in their Cooking water, Add salt and pepper to taste, Set aside until just before serving time 2) Meanwhile, steam the vegetables until just tender in the Following groupings: @ green beans ©) broccolt, cauliflower, carrct © peas, Zucchini, bell pepper, corn, Spinach. (NoTE: A microwave does a good, Fost job of steaming, with mo added water.) Set the vegetables aside. 4) Heat the petato purée shortly before Serving. stir in the steamed vegetables and optional buttevmiik at the last minute. optional: a ight sprinkling of Freshly snipped herbs Cideally: basil, dill, parsley, and/or chives )- CCOSER RRR eenreroReRmnneeRRE CRN, 19 sours9 Gaa0casaeccuccaceaca Succotash Chowder Preparation time: 30 minutes, ab most, after beans are cooked Yietes 6 servings, Possibly more Gaee ceassooae ‘Doonpoan0 000" ‘DDDDDDDODDDODODD ODD DOD PRELIMINARY: Soak | to Wa cups dry baby lime beans in water for at least 4 hours. Cook in plenty of simmering - Not capidly boiling —water for 35 to Yo minutes, oy until perfectly tender Try mot to overceck the beans, ov Hae Soup will become gluey avid lose its textural charm. | medium potato (average Fist -sized), diced (peeling optional) 1 Tbs. butter 2 cups chopped onion 3 be Y mediuma cloves garlic, crushed or minced 3. statks celery, minced Va tsp. salt 1 tsp. basil ‘a, tp. thyme 3 cups Caen (Fresh oR a IIb, bag Frozen, defrosted) 2. te 3 cups cooked baby lima beans 4 cups milk (can be lowFat) 4 generous amount of fresh black pepper Fiviely minced parsley and/or chives (optional) 1) Cook the diced potato in boiling water until just tender. Drain well, and set aside. 2) Meanwhile, melt the butter ing ketHe ov Duth oven. Add onion, garlic, celery, Salt, and herbs. Saute over medium heat for about 10 minutes, or until the onion and celery ave tender. Stir in the corn, and saute’ for about 10 minutes more. Add the cooked beans. 3) OPTIONAL: Purée Some of the saute’ in a Food pretessor or blender. Re- turn to the kettle. (This will make a thicker Soup.) 4) Add potatoes and milk. Season to taste with black pepper; correct salt. Seve very het, topped with minced fresh herbs, if available. soursas geass ve Sv soous rt Preparation time: i Vecetasce Cowper: Weld: € sevvings about 4S minutes (ean easily oe halved foe \ Ho \ Instead of 4 cup butter and ‘a pint heavy ercam, as in the original Version, this new light one has only | Tbs. butte, no cream, and the option of lowfat milk. It skill tastes Juxurious Try not to shy away from the full amount of garlic. It gives the Soup @ rith Flavor and is surprisingly smooth and subtle i tes. putter | medium potato, diced 2 cups chopped onion 2. medium Stalks celery, diced © Cloves garlic, minced 2. medium carrots, diced 2 tsp. gait 2 cups chopped broccoli ‘h. tsp. thyme 2 cups chopped cauliflower 2 tsp. basil 'h |. rnushroorns, chopped 2 cups corn (Froven-deFrosted is Fine) lots of Fresh black pepper 1 cups water | quart milk Clowfat ox), heated optional: minced fvech herbs (chives, basil, marjoram) 1) Melt the butter in a kettle or Dutch aven. Add onion, half the garit, salt, thyme, and basil. Sauté over medium heat 5 minutes. Add per tato, celery, carrots, broccoli, and cauliflower. Saute another § to 8 minutes. Add mushrooms and corn, plus lots of black pepper, Saute! anether 8 to 10 minutes 2) Add water, cover, and simmer about 1S minutes, or until every- thing is tender Cmake sure the potatoes are dene) 23) Stir in hot milk and vemaining garlic. Remeve fom heat unt! about: 10 minutes before serving tire, then heat gently, See topped with freshly minced herbs. soursony Le minutes Chinese Vegetable Chowder Yield: to prepare SELL N OR oso Atel : Katee aera neers ees) efter mushreerns are seated Simple and delicious ~ made with no dairy products, no 995, 70 cil, ne garlic, no onions! The mushrooms need to soak for at least 30 to 40 minutes ahead of Hiene, and this can be done a day or two in advance. @ 2 02, dried Chinese black mushrooms black pepper, to taste 5 cups boiling water Lmnediuwn carrot, diced a IIb. package Frozen corn, defrosted 1 stalk celery, minced Vito I tsp, salt | $02. can water chestnuts, Ito 2 Ths. Soy sauce & © minced 1) Place the mushrooms in a medium-large bowl, and pour in the boiling water, Cover with a plate and let stand for at least 30 to Yo minutes, or until the mushrooms are soaked Hhrouyh and very Soft. Drain well, reserving both the mushrooms and the water, Squeezing all the excess liquid from the mushrooms. Place the mushrooms on a cutting board and slice thinly, re- moving and discarding their tough stems. 2) Combine the mushroom water and the corn in a food processor or blender, and purée unti) as Smooth as possible. (You will probably have to do this im more than one batch.) Transfer toa kettle or a large saucepan. (For a smocther soup, you can strain the pure on its way into the kettle.) Stir in Salt, soy Sauce, and black pepper to taste 3) Lightly Steam the Carrot and the celery until just tender (IF Al 4 J you have one, a microwave oven will do this im 2 vninutes,) 4) Add sliced mushrooms from Siepl, carrot, celery, and water chestnuts to the soup. Heat gently just before serving sours 1346 minded Broccoli we to peepaxe servings et 2 Ths. butter or margarine ‘hk cup sour creara (lowfat ok) 1, cups chopped onion lg tsp. allspice I bay lea: lack pepper } t taste 1 tsp. salt (more, to taste) white pepper | mrediam bell pepper, diced @ dash of thyme 4 cups chopped brettoli ’ tip. basil 22 cups water 1 cup breceali florets, sliced Hin 2 Cup! milk (lowfat of) and lightly steamed 1) Melt butter or margarine ina kettle av Dutch oven: Add onion, bay leaf, and salt. Saute over medium heat until the onion is translucent. 2) Aad green pepper, chopped breceeli, and water: Cover, and cock over mediura heat for (0 minutes, ov until the broccoli is very fender. 3) Remove the bay leaf, and purée the soup little by little with the milk in a blender or food processor, 4) Whisk im the Sour cream and remaining seasonings. Heat gently. Hh soursCurried Squash ¢ Mushroom Soup Mield: 4 or $ servings Fraparation kines 45 minutes CPepare tthe ingredients hile eqaash bakes) Note: This Soup can be made with ne dairy products. 2 medium acorn or butternut squash 4 tsp. coriander 2% cups water he tsp. cinnamon 1 cup evange juice 1 tip. ginger I Ths. butter or oil Yq tsp. dry mustard | cup chepped onion Ye Ib. mushrooms, sliced 2 medium cloves garlic, crushed @ Few dashes cayenne (to taste) Va tsp, sale Fresh lemon juice { optional ‘tp, ground cumin yogurt, for the top 1) Preheat oven te 315°F. Split the squash lengthwise, remeve seeds, and place face down om alightly eiled tray. Bake until Soft Cabeut So te 40 minutes). Cool, then Scoop out the insides. Measure out 3 cups-worth, place this in a food processor or blender with the water, and purée until smooth. (You may need to do this in batches.) Transter to a kettle, and stic in the orange juice. 2) Heat the butter or oil ina skillet, and add onion, garlic, salt, and Spices. Saube’ over medium heat until the onion is very soft ~ about & minutes.(You may need to add a small amount of water to prevent sticking.) Add mushrooms, cover, aiid cook about 10 vninutes over me- dium heat, stirring s¢¢asienally. 3) Add the sauté to the squash, scraping Hne skillet well to salvage all the good stuff. Add cayeane and heat gently. Once it is hot, taste it te correct the Seasenings. This is a fairly sweet Soup; you may choose to balance this by adding fresh lemon juice to teste and/or topping each bewlful with @ simali spoonful of yogurt sours 15Preparation time Yo minutes Cautiflower~ Cheese Soup Yield: © or more servings 1 medium-large potato, pteled and diced (about 2 to 3 cups diced) I large cauliflower, cut or broken into Flovets Cut aside 2 cups of florets) 1 medium carrot, peeled and chopped 3 medium cloves garlic, peeled Va cups Chopped onion I tsp. sau 4 cups water 2 cups (packed) grated cheddar (plus extra for garnishing tach Serving) 3y cup milk Clowkat ox) 1 tsp. dill % tsp. Caraway seeds black pepper, to taste 1) Place potato, cauliPlower (except for the 2 cups resewed), Carrat, garlic, anion, sait, ond water in a large saucepan. Bring to a boil, then Simmer until all the vegetable ave very tender, Purde in @ blender or Food precesser, and fvansfer to @ keltle or Dutch even. 2) Steam the resevved cauliflower pieces until just tender, Add these fo the purde along with all remaining ingredients Heat gently, and serve topped With a [ittle extra cheese te soursInstead of sautéing the vegetables, you add them digectly te the sinwnerin Soup. Thus, with the eeptien of the eplional sesame oil garnith, this soup i Fat-free. 6 Split Pea Soupa aaa ——aap 3 cups dry split peas Preparation time: V hear Nield: © Servings about 1 cups of water (more, as needed) | bay leaf 2 tsp. salt ‘'n to | tsp. dry mustard 2 cups minced onion 4 to S medium cleves garlic, crushed 3 stalks celery, minced 2 medium corrols, sliced or diced 1 small potato, thinly sliced ots of Freshly ground black pepper 3 to 4 Tos. red wine vinegar (to taste) Chinese sesavne oil (optional) Toprines< a fresh, ripe tomato, dived \ Fveshiy minced parsley 1) Place split peas, water, bay leaf, salt, and dry mustard in a Kettle or Dutth even. Bring to a boil, lewer heat as much as possible, and Simmer, partially covered, for about 20 minutes. 2) Add onion, garlic, celery, carrots, and potato. Partially cover, and leave it to simmer gently for cbout 4o more yninutes with oc- casional stirring, IF necessary, add some water, 3) Add black pepper and vinegar to taste. Serve topped with a drizele of Sesame oil, diced tomato, and minced parsley. EET, sours 17Hungarian Mushroom Soup TV heur Yield: to prepare ne a 2 Tes butter 2. cups chopped onion 1" to 2 Ibs. mushrooms, sliced 1 tp. salt 2 to 3 tsp dried dill Cor 2 to 3 The Freshly minced) 1 Ths. mild paprika 2 tsp. Fresh lennon juice 3 Tes tour 2 cups water 1 cup milk (can be lowfat) ~ at room temperature black pepper, to taste Ye cup sour cream (can be reduced-fat variety) finely minced Fresh parsiey, for the top 1) meit the butter in @ kettle ey Dutch even. Add onions, and saute’ over medium heat for about § minutes. Add mushrooms, sail, dill, and paprika. Stir well and cover. Let cook for about 1§ more minutes, stirring occasionally. Stir tn lemon juice 2) Gradually sprinkle im the flour, stirring constantly. Cook and Stic anether 5 minutes er So over medium-low heat, Add water, covey, and cook about 10 vainutts, stirring often. 3) Stic in milk; add black pepper to taste. Check to see if it needs more salt. Whisk in the sour cream, and heat very gently. Dont boil or cook i€ after this point. Serve hot, topped with freshly minced parsley. 18 souPsThe original eeriton > candi tastes of Wis ‘recipe called we ually goed, if for © Tes. butter, 3 yf sgh not better. cups whele milk, Ci 2 pls‘ pink heavy | nur te prepare cream. This new i Mushroom Bisque one has only 1". Nield: 0 good Ths, butter, a little 2, we 8 servings milk, and ne crear, 2 mediuin potatoes (the sire of an average persens Ast) 1% cups water Ve Tes, butter or margarine 2 cups chopped onion | smaail stalk celery, minced Ve bs mushrooms I" te 2 tsp, sait 1 te 2 Small cloves garlic, vminced ‘iy tsp. thyme 3 Th dey sheer 2 ip. sey Sauce fresh black pepper, to taste J cup milk (can be lowfat) Eroutons (recipe on p20) eptienal toppings minced Seallion greens or chives 1) Peel potatoes, chep inte small pieces, and place in a small saucepan with the water. Cover, bring to 4 beil, and simmer until potatves ave tender. 2) Meanwhile, mett butter in a deep skillet oy Dutch oven. Add anion and celery, and Saute ever medium heat fav about 5 rainutes, Stir in mushe Yoo! and Soll, cover, and cook about 10 minutes, stirring occasionally Somewhere in there, add garlic and thyme. (Adding garlic later keeps its Flavor stronger.) Reeve From heat stir in Sherry, soy Souce, and pepper. 3) Use a blender or food processor to purée beth the patatves in theiy cooking water and the mushroom sauté in its own liquid. (When you run out of the liquid, use the milk) Combine the purées in a kettle ov Dutch oven. 4) Stir, and heat gently; taste to adjust seasonings. Serve very hot, with optional but highly recoramended toppings. sourscena tines geen ONION Sout SYaleive seceeps (mestly fer sinamering) se This seup is very, very simple and easy. Most of the preparation time, after the onions ave sliced, is for Simmering slowly, thoroughly, de- Hictously. You can use this fime fo make the croutons and bo prepare ather components of the meal. The origival recipe called for & Ter. butter, Ive reduced that amount to jutt 2 Tes, yet the buttery flavor is still generously imparted 2 Ths, butter 2 to 3 Tes. dry white wine (optional) 4 large yellow onions, thinly sliced Few dashes of white pepper Lisp. salt: seoveeu ‘hn. tsp. dry mustard TOPPINGS a dash er two of thyme thin slices ef Swiss cheese 4 cups water croutons (recipe below) 2 Ths. Soy Sauce 1) Melt the butter in @ Kettle or Dutch oven. Add onions and salt, and cook over medium heat about 10 minutes, stirring eccasionally 2) Add mustard and thyme; stir and cover: Continue to cook vevy slowly for Gbout 35 vnore minutés. The onions will be exquisitely soft and simmering In their own liquid. 3) Add water, soy sauce, optional wine, and white pepper. Simmer ab least 10 minutes more. Taste to adjust seasonings. Serve topped with croutons and Swiss cheese. If you're Serving the soup in oVénprecf bowls, you can at Fem under the broiler byreFly, to brewn the cheese. Be careful hand ling Hne bowls! e HOMEMADE “CeouvoNs: a) Sauté cubed bread in garlic butter for about 0 minutes, then transfer to a tray, and toast tn @ 300°F. oven until erisp, OR’ b) Brush Hnin slices of baguette on both sides with olive oil. (optional: crush some garlic into the ail first.) Bake on @ tray in @ 350°F, oven until crisp (4 te" minutes, depending on thicknesi), bat check on them Fre- quently! They can look underdone” one minute and burn the next. eseeseeseasesse te eeeseeuses Da Grees, Tenmoeees ons oes nee 20 © sours~ Swiss CHEESE > He RIONION 2S 3 Viet: © te 8 30 te 4a minutes Se scun oe Servings ee 62 eee Reine eee ee laisracie fr ee 6 6 2 Ths. butter 2 rnedium onions, thinly sliced Cabout 4 cup’) 1 to 2 medium cloves garlic, minced I tsp. salt 2 tsp. dry mustard | to 3 Ths. Flour Cdepending on how thick you like your Soup) 2 Ths, dry sherry 2 cups water 1 tp. prepared horseradish (the white kind) (% cups warmed milk (can be lowfat) 1" cups (packed) grated Swiss cheese white pepper OPTIONAL ToPPINGS: croutons (see preceding page) paprika~ or some minced pimientos 1) Mett the butter in a kettle or Dutch oven. Add enions, garlic, salt, and dry mustard, and cook over medium heat 3 to 19 minutes, or until he onions are very soft. 2) Graducily sprinkle fm the Flour, stirring constantly, then add the sherry and mix well. Add water and horseradish. Stir and cook For about $ more minutes, 3) Add warm milk and cheese. After adding the cheese, stir assiduously with a wooden spoon for @ good few minutes, Much 49 your delight, everything will become remarkably smooth and well blended. 4) Add white pepper to taste, and while you're at it, adjust the other Seasonings as well. You might wish to increase the mustard, sherry, or horseradish (too late to decrease), Serve hot ~ plain, or topped with ereutons O% a light dusting of paprika 274 a small amount of finely minced pimiento sours 41epagaltan tines IGN GIROM IRA TION tela: & te rerecen ts FEURRBO SOUR VARTATIONS! MN 8 iS Each of the following Corret Soup Variations is q thitk, eveamy purée that tan be made With no dairy products. Each soup alse Keeps and freezes very well, and doesnt suffer from repeated reheatings. Serve this ag @ thick sauce ever rice for a sionple supper, IF also gees well with Samosas (p.t70) and Raita (A719). 2 |bs. carrats % tsp. each: cumin 41 cups water ground fennel 1 Ths. butter or ofl cinnamon 1% cups chapped onion allspice 2, medium cloves garlic, minced dried maint: 2. Tos, freshly grated ginger Ve bsp. salt 3 to 4 Ths. Fresh lemon juice | cup lightly toasted cashews options: buttermilk, to drizzle on top 1) Peel and trim carrots, and cut them into I-inch chunks. Place in a medium large saucepan with the water, Cover, and bring to a boil. Lower the heat, and Simmer until very tender (about 10 to 15 mainutes, depending on the Siae of the cavrat pitces), 2) Meanwhile heat the butter or of} in @ small skillet. Add onions, and sauté over medium heat for about S minutes Add garlic, gin ef, Salt, and spies. Turn heat to low, and continue to saute’ for another & to io minutes, or until everything is well mingled and the onions ave very Soft- Stiv in lemon juice. 3) Use a food processor or blender to purée everything together Cin- cluding the toasted cashews). You will need to do this in several batches. Transfer the purée to a kettle, and heat gently just before serving, IF desired, pass a small pitcher of buttermilk, for individual dvizalings. an SoursWRARRLADARY SIO Ose ws st Herbed Carrot\Soup £ OEE LLLGUIOD BORYRBBBAY You can make this with no oil. The onions and garlic can be Cooked in tne water with the carvets. Add the Seasonings later, as the soup simmers, 2 les. carrots 1 medium potato (the size of a medium fist) 44 caps water 1 Tbs. butter or oil | cup chopped onian 1% tsp. salt 2 medium cloves garlic, minced or crushed ‘tsp. thyme ‘n tsp. marjoram or ovegano | tsp. basil { to2 Tes lemon juice Cor, to taste) optional: small amounts of finely minced fresh mint, chives, and. or parsley, for the top 1) Peel and chop the carrots and potata, and place them in a medium large Saucepan with the water. Bring to a boil, Cover, and simmer until the vegetables ave tender (10 to 1S minutes), 2) Meanwhile, heat oil in a synall skillet. Add onions and salt, and sauté over medium heat for about § minutes. Add garlic and dried herbs, and Sauté about S minutes mere, or until the onions are Soft. Stir in lemon juice 3) Pure everything together in a blender ov food processor, and transfer to a ketHe or Dutch oven. Simmer gently 6 tole minutes. Sevve hot, topped with a light sprinkling of fresh herbs. sours 25.ws mista White Bean b Black Olive Soup. yee te prepare about ate beers ® OO RCR ACH COUCH ‘servings are cooked) Note: This ceeipe calls for 2 cups cooked white pea beons. Use | cup dry, and cock Hnem, without prior soaking, (a plenty of simmer. ing Caat rapidly leotling) water unbl tender Cabout 1M hours). 2 Tes. olive ofl 1 heaping cup chepped onton 1 stalk celery, diced 1 medium carrot, diced I to Va tsp. salt 1 bp. oregano er marjoram Ie tp, basil 1 small (5 toe inches long) zucchini, diced 1 snail bell pepper, chopped 3 te Y medium cloves garlic, crushed Fresh black pepper 4 cups water 3 ez, (halt a smail can) tomate paste Ya cup dry ved wine (optional) 1 cups Cooked waite pea beans 1 cup sliced Kalamata C6reek) olives (or plain black one!) | Tes. Fresh lemon juice finely minced fresh parsley Preece a ripe tomate, diced i) Heat the olive ofl in aketile or Dutch oven. Add onion, celery, car rot, Sait, and herbs. Saute over medium heat # to 0 minutes, or until ‘the vegetasles are just tender D Add ruechini, bell pepper, and garlic, Sauté 5 minutes more Grind in some black pepper. 3) Combine water and tomato paste. Add to vegetables, along with the remaining ingredients, except toppings. Cover and sivarner over low heat for about 15 minutes. Serve hot, topped with parsley and CO diced tomate. SPQSPVSFV SQV AVPVSFVFSVESEDS 14 sours PVSVESEVFEVESEVGFQKFQVSQVGSGESEeo. es Tere? Elantt Saunt ee ‘gente This is @ very easy fat-free lentil soup that just about cooks itself. Only one pot is needed, 50 cleanup is easy 3 cups dry lentils T cups water 2 tsp, salt Preparation © to @ medium cloves gorlie, erusned mite: co 2 cups chopped onion tee abeut | how 2 stalks celery, chopped sea L medium carrots, sliced or diced Optional: %2 tol tsp. basil ‘h tsp. thyme ta tsp. oregano fots of freshly ground “black pepper 2 to 3 medium-sized ripe tomatoes Ted wine vinegar, te drizzle on top 1 Place lentils, water, and sait in a Kettle. Bring to a boil, lower heat to the Slowest possible simmer, and cook quietly, partiatly covered, For 20 to 30 minutes. 2) Add vegetables Cexcept tomatoes), herbs, and black pepper. Partiall cover, aid let simmer peacefully ancther 20 to 30 minutes, stirring oceasionally. 3) Heat o vnedium saucepanful of water to boiling. Drep in the tomatees Fer lo seconds, then take them out, peel off the skins, and squeeze out the seeds. Chop the Yemai ing pulp and add to the soup. Let the Soup Cook for at least 5 minutes vere. 4) Serve hol, with & drizzle of vinegar on top of each steavning bowl ful. \ va soups 25About hours Brazilian Black Bean Soup (earn oa w susiale a 92inis) sis 092299 nS: ee New and Improved! servings and actually easier than the original PRELIMINARY: Soak 2 cups dry black beans in plenty of water for at least 4 hous Cand preferally overnight.) L cups ary black beans, soaked 1 mediumn bell pepper, diced & cups water he cups aronge juice { Tbs. olive oil black pepper, te taste 3 cups chopped onion cayenne, tr taste 10 medians cloves garlic, crushed 2 medium tomatoes, diced (optional) 2 tsp. cumin Sour cream 2 to L'n tsp. salt optional toppings: {sie | medium carrot, diced Salsa. (revige p.%e) i) Place the Soaked beans in a keltle oy Dutch oven with 4 cups water. Bring tod boil, cover, and Simmer until tender (about 14 hours). 2) Meat olive oil in a medium-sized stillet. Add onion, half the garlic, cumin, salt, and carvat. Souté over medium heat until the carrot is just tender, Add remaining garlit and the bell pepper. Sauté until every: thing is very tender (another (0 to 1S vninutes). Add the sautéed mixture bo the beans, scraping in every last mortel 3) Stiv im orange juice, black pepper, cayenne, and optional tomatoes, Puree all or some of the Soup ina blender or Food processor, and return to Kettle, Simmer over very low heat 10 to 1S minutes more. Serve topped with an artful arrangement of sour cream, Cilantro, ond salsa, 9999099909999 9 98 Kee ° KOKO Ceececececccceacececcerces 26 sourscABBAGa wali Ze Preparation time: 1 hour Mield: W te & servings 1 cups thinly sliced potato 1 stalk celery, chopped { cup thinly sliced beets | medium-sized carrot, sliced 4 cups water B to U cups Shredded cabbage 1 te 2 Tbs butter Freshly gvound black pepper Va. cups chopped onion | tsp. dill Cplus extva, for garnish) I Scant tsp. caraway sceds | to 2 Ths. cider vinegar 1% tsp. salt (or ynore, te taste) 1 to 2 Ths. brown sugar or honey | cup tomate purée sorties [SU eYeam oF yogurt extra dill 1) Place potatoes, beets, and water in a medium-sized saucepan. Cover, and cock over medium heat until tender (20 to 30 minutes). 2) Meanwhile, melt the butter in a kettle or Dutch oven, Add enion, caraway seeds, and salt. Cock over medium heat, stivring ecca~ sionally, until the ovrons are ivanslucent (8 to 10 minutes), 3) Add celery, carrots, and cabbage, plus 2 cups sf the cooking water from the potatces and beets. Cover and cook over medium heat until the vegetables are tender (another @ to lo minutes). 4) Add the remaining ingredients (including all the potato and beet water), Cover, and simmer for at least 1§ mere minutes, Taste to correct seasonings, and serve hot, topped with Sour cveam or Yogurt and a light dusting of dill soups aTMushroom- Barley Preparation time: I'M hours Yield: & be & servings “he Cup uncooked pearl barley Ga cups water 1 te 2 Ths. butter I medium onion, chopped Cabeut I's cups) L medium cloves garlic, minced 1 lb. mushrooms, sliced Na to | tsp. salt 3 to 4 Tbs. Soy sauce 3 tod Ths. dry she Freshly greund black pepper 4) Place the barley aind 1 cups of the water in a large saucepan or O Dutch even. Bring to a boil, cover, and simmer until the bariey is tender (20 to 30 minutes), 2) Meanwhile, melt the butter in a skillet, Add the onions and Sauté for about minutes over medium heat. Add garlic, mushrooms, and ‘a. tsp. satk. Cover and cook, stirring oecasionally, aniil everything is very tender ~ about 10 to 12 minutes. Stir in soy sauce and sherry. 3) Add the saute with all its liquid to the cooked barley, along with the remaining 5 cups ef water. Grind in a genevow! avount of black pepper, and Simmer, partially covered, ancther 20 minutes over very low heat. Taste te correct seasonings, and serve: 28 soursYields about 6 servings Prepavation time: about 40 minutes This very Simple and rich-tasting soup can be made with ne datry products Fennel is well Known aS a Seasoning, particularly in alee eam ces cea Subtly, flavored pee ie 1 Ts. butter or ofl 4 cups thinly sliced onion? 2 tsp. salt 4 medium potatoes (average fist-size), not necessarily peeled, and slived into thin pieces | to 2 inches long 1 cup Freshly minced feanel bulb h tsp. caraway seeds 4 cups water white pepper, to Faste OPrion aL TOPPINGS = ~Sour cream, thinned (by beating with a Ite whisk in a lit#le bowl) ~the feathery tops of the fennel, well minced i) Melt the butter (or heat the oil) in a kettle or Dutch oven, Add the onions and | tsp. sait. Cook over medium-low heat, stirrin accasienally, for about 1S te 20 minutes, or until the onions are very, very Soft and lightly browned. 2) Add the potatoes, another “% tsp. salt, the minced fennel bulb, and the caraway seeds. Sauté over medium heat for another 5 minutes, then add the water. Bring to ® boil, then partially cover, and Siramer until the potatoes are tender (10 to IS minutes). 3) Taste to adjust Salt; add white pepper. Serve hot, topped with a decorative Swirl of thinned Sour cream and [or minied feathery fennel tops. sours 24Crear of Spinach Soup For a lowlat version, simply Skip Step 2. Preparation time: 2p te 30 minutes 1 lavge onion, chopped 2 mediuna potatoes, peeled and chopped 3 cups water 2 tsp. sait 1 Vb. tpinach, cleaned and stemmed 5 median eloves garlie, peeled enly cl f V4 to 2 Tes. butter 3 Tbs. flour V4 cups hot milk (may be lowfat) white pepper and nut meg, to taste, views: 4 to seevings 1) Place onion, potatoes, water, and salt in a large saucepan. bring f0 a boil, cover, and immer until the potatoes are ten dex. Remove From heat, add spinach and geri cleves, and set aside. 2) Melt the butter over low heat in a small saucepen. Whisk fn flour, and keep whisk ing over low heat 5 minutes. Drizale tn the mith. Continue to whisk and cook until srmocth (about § te ¥ minutes mere), 3) Purde the vegetables ji their cooking water: thar the purée “to the saucepan. Stir iA the white sauce Cor just Fhe milk, 1F youre mating the lowfat version). Adjwt the salt, and add white pepper te taste. Serve het, topped with a subtle sprinkling of nutmeg. 30 sours.Gazpacho 20 & 30 minutes Niela: te prepare, & servings plas time to hill, H cups tomato juice ‘fx cup finely mained onion 1 medium clove garlic, minced 1 medium bell pepper, minced 1 tsp. honey, (optional) | medium cucumber, Uy te % tsp. cumin peeled, seeded, & rainced Ya cup Freshly minced parsley 2 scallions, minced 2 to 3 Tos olive oil juice of “2 lemon +| lime salt, black pepper, and 2. Ths, wine vinegar cayenne — to taste taccagon 1 tsp, each Cbastt 2 cups Freshly diced tomatoes Combine ali ingredients. (Optional: purée all or some) Chill until very cold.Chilled Cucumber- Yogurt Soup 4 cups peeled, seeded, & feeparation time: grated Cucumber less than te minutes, 2. cups Water plus Hire fs lal 2 cups yogurt (nonfat ox) servings hte | Gp Sait 1 senall Clove garlic, minced tsp. dried dil (or |The Fresh) 1 Tbs. honey (op tional) minced fresh mint and chives Cambine grated cucumber, water, yogurt, salt, garite, dill, and optienal ‘honey ino medium-sized bowl, Stir until well blended, and chill until very cold. Seeve topped with Finely minced fresh herbs, if available 32 sourschilled, ereamy Preparation time: peteto-enien soup 4S minutes, plus time te chill utters reduced Nield cream? optional Recipe Fleyible about & servings 2 Tos, butter 3 cups chopped onions 2 cups milk (lowfat ok) I te Ta tsp salt orrienati up te ‘a pint eavy cream H medion petatees (atout 216s), white pepper, to taste peeled end diced Freshly nninced chives for the top 4 cups water ) Melt the butter tha kettle or Dutch oven. Adé enions and salt, and sauté about 15 minutes, or until Hhe onions are very soft and beginning te brown 2D) Adé potatees aind water, and bring to a boil Lower heat, coves and Simmer lunitl the potatoes ave tender Caout 10 to 15 minutes). 5) Puree until very smecth in a blender or food precesser, and transfer te a medium-large Container. Stir in the milk @hd optional cream; add white pepper 4) chill until very cold, Serve tepped with Finely minced fresh chives. Make Vichysseise exactly at described above. When stirring in the milk, also add some Combination (the mnore, the better) of puréed steamed spinach, steamed 2uechini, steamed Boston (aka. moutter) lettuce Fresh watercress Fresh herbs (loasil, dill, parsley) Top each serving with: peeled, seeded, and coarsely grated cucumber, sours 33vseraion ins — GaSCAdilla cup berries in each boul, Ladle the soup on top. If desired, dust very lightly with tinnamon and jer nutmeg, and garnish with a few small sprigs of mint: SD Fe. 489 AFR GOR soursSalads can be the opening act of @ larger meal, er the backbone of & smaller one~ especially when teayned up with soup and bread. Leftover Saleds can double a5 great sandwich fillings (see Salad Sandwiches, pli) and are alse perfect for those times when you need more than a smack but less than a meal. As an alternative to an entede, try serving an assortment af salads, lavishly garnished, for a festive occasion. This is @ great menu-planning Strategy that allows you to make. everything ahead of Hime, and then Yelax and really enjoy Fhe company sALaps aTTABLE OF CONTENTS: SALADS Green Leafy Salads. 6... 2. 2 34 warm Salad, ee MO Raw Vegetable Salad haat DRESSINGS? [ery Green Dressing»... . al Ninaigette 2. a Sweet and Tart Mustord . . . at Lowbat Ranch... 8 LLowbat Creamy Roquefert 2. 8 ewtat Creamy Gorlic -. M8 Nonfat Garpacho Dressing... . 43 Real Mayonnaise... . HM [Tote Mayonnaise ©... . Macedonian Salad... es 2s Toboul. .. ay, ee de Lentil BulgueSelad 4 white Rabbit . . March Hates. oo eee oF Thai Salad... 2... 50 Indonesion Rice Salad... . st Kristine’ Potote Soted 6 Yerfect Protein Salad 8 Fruit Soled o. 2 Tofussaladisey cabal. ie 1 | 66 38 SALADS Aisatien Salad, Waldoct Variations... Just white Beans... Pickled Red Onions... Multi-Bean Salad. 2... Beemuda Saled Marinated Vegetables, ANTIPASTO: [Gingery Marinated Chick Peas . Marinated Small Artichokes Bell Peppers Cauliflower and Carrets Iswiss Chard... Marinated sushrooms [Roasted Green Beans Odessa Beets Balkan Cucumber Salad Jicama, orange, and Fennel Saled Marinated Sweet Potatoes ‘and Breetoli Carrots Negurt Saled coleslaw . st st 0 to w a 8 a es “s w ee a “ o 4 0 u n na goad nities estima WH GREEN LEAFY SALADS Assernbling a green salad (5 @ highly pertonalized endeaver, and of course Chere is no Absolutely covrect method. But the truth is, some Salads are much better than others. Here are a few guidelines to help your Salads be among the belter ones: & 1) Use a large enough bowl, so youll have plenty of room te toss the salad tharoughly. Make it your special salad bow! —it Will acquive wore depth and soul with each ase, and Fhis will enhance something narneltss ({ dent know what) about the ex perience. & 2) The basis for a green leafy salad is leaty greens: lettuces, spinach, and other tender green leaves that con be eaten raw. Use only the Freshest greens! They sheuld be immaculate and absolute ly dry (use a salad spinner plus paper towels). Store in a crisper or in dry plastic bags in the veFrigevator, ® 3) The optional extras= delicate clippings, shavings, and gratings of other vegetables, plus cherry or plum tomatoes, olives, nuts, slices oF Fruit (anything from apple er pear slices te citrus sechens to fresh figs), crumbled pungent cheete, grated hardboiled ¢99, or homemade croutons (see p20). Have whatever you cheore to add ready to be rnixed in gently ev [aid on top just before serving. QB W IF you want te make the dvessing right in the bowl as you tess the Salad, place a Few tablespoons of olive cil, nut oll, or a Com- bination in the bottom sf the bow! with @ cleve ov twe of crushed Garlic. Add crisp, dry greens a handtul at a Hime, and toss after each addition, making sure everything gets eventy costed. Add small amounts of additional oil, if needed, plus small amounts of Salt and vinegar (red wine, heeb-infused, balsamic, Pruit-flavered ~ experiment!) right before serving, and add optional extras. Pring a pepper mill to the table. RULE OF THUMB: Be a benefactor with the oil, @ miser with the vinegar, a pork with the salt, and a demon with the pepper! SALADS 24genddpaansaennrssene - Preparation time: 4 Warn belad § Mield: 4 6 US te §¢ minutes Aeeeseueantcatemace! seevings featuring an assertment of ultranutritious leafy greens, lightly cooked and delicately marinated: This cam be a main dish unto itself, or a prelude er accompaniment fo a simple pasta supper. However you serve it, be cure to include ceme fresh crusty breae fo mop up te juices NoTE: Other type of gfeens can be substituted for the tearcle, chard, and mustard. Try kale, collard, or dandelion greens. SISITISID OSI IID IS ISSR DUD FD IIIS 3 Ths, olive oil \ small bunch escarele, chopped | medium bunch red or green chard, chopped about large leaves Napa or savey cabbage, chapped 2 cups (packed) chopped mustard greens 1&2 typ, salt 1 statk celery, sliced 2 large cloves garlic, minced 4k email cauliflower, chopped 2 medium leeks, chopped 3 Ths. baliamic or wine vinegar 2 Cupt chopped red onion Tus. Cor more) parmesan 4 (bh. mushrooms, sliced lots 9f Fresh black pepper ded ehh ddd dd lala alael 1) Heat 17s. olive ofl in a large wok or deep skillet. Add the escarele, chard, tabbage, and mustard gveens, a little at a time, salting lightly after each addition, and adding mort qveens ai Seon as tae ants in the pot cook down enough to make voom. Use o Fairly intense level of heat under the pot, and shy as you cook. When all the greens are wilted and fender, stir in the garlic. Cook and Stir just a minute or twe more, then transfer to a platter. 2) Add the remaining oil to the wek or skillet, and when it is het, add leks, onion, mushrooms, ctlery, and cauliflower Salk lightly, and stiefry quickly over medium-high heat until just tender (about 5 to minutes). Add to the platter, mix gently fo incor porate the qreers, and sprinkle with vinegar and parmesan whilt still hot, Grind black pepper over the top, and serve hot, warm, ar at room temperature, with thick slices of toasted bread to mop up the juices. (Sourdough bread is expecially geod far this.) 40 SALADSRaw VEGETABLE SALAD Most vegetables can be eaten raw if cut properly. In this salad, everything is minced very senall or grated, So Chewin is Light and delightful and nota cumbersome chore. Visually, Raw Vegetable Salad can be beauhful, Ire edible confetti. Serve in glass bewls fo maximize the aesthete impact. Une whatever is 1M Season, and in any proportion. Sprouts, tomatoes, and for mushrecvn slis Can be Used as toppings. Try Pairing this salad with the Very breen Dressing, which Follows carrots beets celery cucum ber broceeli green beans cauliflower Sugar sviqp or snew peas red onion Stallions radishes Fresh herbs cabbage (qveen and ced) bell peppers (all celors) Zucehini ey summer squash epinach Peel wherever necesiary; mince or grate everything and mix well. Very GREEN DRESSING Made with ne gil! a handful of parsley a handful of fresh Spinach ‘ea small 2ucchini, cut in chunks 10 to 1S fresh basil leaves (2 tsp. dried) Whip it up in & 1 medium clove garlic blender or feod 1 cup buttermi ik processor Makes a ty to tsp salt Generous Cup. 1 bp. lemon juice oprionat: a few pitves of ripe avocado; moderate avounts of other fresh herbs (chives, dill, cilantro) SALADS 41a SPECIAL j SALAD ce DRESSINGS Basic VINAIGRETTE m the basic dressing Fer green salads. It keeps for weeks: | cap olive oil 4) to 5 Ths, red wine vinegar Combine everyHaing in a jar ‘h tol typ. Sait Cover tightly and shake well. 1 te 2 mediuen cloves garlic, minced VINAIGRETTE VARIATIONS: (These are jit a Few Suggestions. You can experiment even Further with your own ideas. * add 3 tod Tes. orange or apple juice, or 1 Ths lemon juice plus a little grated lemon rind, plus * very Finely minced parsley andlor x very finely minced other herbs (Fresh er dried bautl, dill, marjoram, chives, thyme) substitute some of the olive oi) with a nut oil # substitute different Flavors of vinegar (fruit-infused, babarnic, champagne, ete) A» add | to 2 t8p. goed quality mustard % for creamy vinaigrette: add 2 to 3 Ths, ynayonnaise, sour cream, or yeguet Sweet & TART Mustard DRESSING ~ good on chilled cooked vegetables, especially Brussels sprouts, cauliflower, o brecesli & Ths. olive oil 2 Ths. Dijon mustard 4 Tbs red wine vinegar Whisk everything tgether. 1 tsp. real maple syrup or honey Gover and chill Salt and pepper, to taste SALADSLOwFAT RANCH DRESSING ~ geod on leafy salads made of sturdy greens, like rematne or Spinach. | cup buttermile optional: 2 to 3 Tes, seurcream or mayonnaise (seep.tt) OR ‘hy cup lowfat cottage cheese 2 to 3 Ths dried onion Flakes \q toh tsp. satt (to taste) | 3p, leenen juice lots of black pepper ~ Whisk everything together. Keep in a tighlly covered Container in the refrigerator. LoWFAT CREAMY ROQUEFORT DRESSING eMake Lowfat Ranch Dressing, and add Ye cup crurnbled Roquefort. LOWFAT CREAMY GARLIC DRESSING “Make Lowfat Ranch Dressing, and add | te cloves crushed garlic NoNFAT GAZPACHO DRESSING Oil Free and nondairy! 1 cap tomato juice 1 cup diced cucumber (pected aind seeded) 1 minced scallion 1 mediuen clove garlic a fay leaves Fresh basil (ev ’2 tsp. dried) J ed Ths. fresh (or 1 te 2 tap. dried) dill Pure everytining together a small handful of Fresh parsley ing blender or Food 1 to 2 bsp, lemen or lime juice processer. Cover HghHy salt ond pepper, to taste and chill: SALADS 4Bbe HOMEMADE MAYONNAISE* they For an eil-free version, see Plain Fake May , p91 er REGULAR ( REAL ) MAYONNAISE: 1 large egg 3 The. cider vinegar ‘h tsp salt 4, tsp. dry mustard V4 cups oil (vegetable, olive, canola ~ or a combination) 1) Place the first 4 ingredients in a blender or food procester, along with 2 Ths. of the sil. Process fur a Pew Seconds 2) Keep the moter running a3 you drinzie in the remaining oil. As Svor a) all the vil is incorporated, tury off the maching. Serape the mayonnaise inte a container, cover, and veFrigevate. Ade Toru ( SOMEWHAT REAL ) MAYONNAISE: 1 packed cup masked tofu (Firm or silken) 1 emall. clove gariie (tsp. good-quality prepared mustard 2 tsp. cider vinegar a 0 “e typ. salt” Cto taste) ‘4 cup olive or cancla oi! 1) Place everything except the cil in a blender ov food pracestor. Pracess until very Syneoth. 2) Keep the machine vanning as you drizzle in the oil. when all the oil is incorporated, twen off the machine. Tanifer to a container, cover, and reFrigerate. (do VARIATIONS (use with either of the above): MEGREEN MAYO: Add a handful each of chopped parsley and chives te step | La SESAME MAYO: Substitute a few tablespoons of the oil with Chinese sesame oil. 4a SALADSFointiara apie Sai oor vis tustmen anise eMacedonian Salad teuiywenn ® Eee ea eae cther things whit tne ARREARS os) acide synall cubes of reasted eggplant, marinated with Fresh vegetables in a leony, herby vinaigrette | large eggplant (avout 9 inches long) or its approximate equivalent in medium ov small eqgplants -~ peeled or not, and cut into I-inch cubes, oF even synalier a little ofl, for the baking tray 4 Ts. olive oil 44 cap (packed) Finely minced parsley 2 Ths. red wine vinegar 2 small scallions, very finely minced | medium clove garlic, minced i medium red bell pepper, minced Ye tsp. salt (mere, to taste) ts medium green bell pepper, minced freshly ground black pepper | medium tomato, diced y tsp. basil OPTIONAL GARNISHES: ‘4 typ. thyme olives (Greek, oil-cured, or Nigoise) “i tsp. marjoram or oregano yogurt 1 Tbs. Fresh lemon juice crumbled Feta cheese 1) Preheat oven to 31S°F, Spread the eggplant cubes onto a lightly ofled baking Hay, and roast in the oven abeut 15 minutes, or until tender enough so a Fork can slide in easily. Remeve from even. 2) Meanwhile, combine the elive oil, vinegar, garlie, Sait, pepper, herbs and leven juite ina mediumsired bowl. Add the still warm eggplant and stir, Cover,and fet sit for at least 2 hours. CAt this stage, it will keep in the vefrigevater For several days.) B)Add the remaining vegetables within an heur or two of Serving, Serve garnished with olives and yogurt or crumbled Feta cheese, SALADS 45Teabouti the classic bulgur salad with garlit, parsiey, lemon, i brine, be, ; ( How canigpua.thes and 5 Wp see ee en Te js hee advance. The Flaveed get deeper ar he ee it sits around. A ford processor dees a perfect job of meal Parsley, and mint into a fine Feathery sfate, which makes the salad rach prettier and eaiter to eat | cup dry bulgur wheat 4 scallions, Finely minced (whites & greens) Va cups Welling water | packed cup minced parsley | te I% tsp. salt Jo to 1S fresh mint leaves, minced ‘hy cup Fresh lemon juice (ov 1 to 2 Tes. dered mint) ‘4 cup olive oi! 2 medium-sized ripe tovnatees, dictd 1 medium cloves gorlit, crushed —oprionat +2 cup cooked Chick peas black pepper, to taste +1 median bell pepper, diced “| small cucumber, seeded L minced 1) Crnbine bulgur and boiling water tn a mediuvn-large bowl. Cover and let stand until the bulgur is tender (20 to 30 minutes, minimum). 2) Add salt, lemon juice, olive oil, garlic, and black pepper, and mix Hreyeughly. Cover Fightly ané vetrigevate until about 30 minutes before Seeving 3) About 30 minutes before serving, stir in remain ing ingredients (including optional ad~ ditions) and mix welll Serve cold rs & with warm wedges of Lightly : teaited pita bread. (Fer mere serving ideas, See ye . ke Mera, p-100) He SALADSPreparation time SLentil-Bulgur Salad, welds ¢ sewings 30 te 4o minutes ev mere Similar to Taboul, but more complex (although no more difficult to prepare), this salad Is a perfecHy balanced protein dish that can bbe Ferved as @ main Course ~ especially fer lunch oh a hot summer day. All you need to complete the meal iy toasted pita bread and some ripe fresh fruit for dessert. This {5 also a. goed diss te bring to potluck parties. Yeu can easily double the amounts b cup dry lentils 2 bo 3 Ths Freshly minced dill 2 cups water (ov 20 3 tsp, dried dill) fresh black pepper, to taste I cup diy bulgur wheat "cup (packed) freshly minced parsley cup boiling water a cup finely minced ved onion | small bell pepper Cary color), diced cup olive of! stalk celerg, Finely minced 4 cup lemon juice ‘e cup crumbled feta cheese 2 medium cloves garlic, crushed ‘ie Cup Nigoise olives Ca scant ‘NW |b.) 1 bap. sae I medium-sized tomato, diced ‘htop. oregano ‘ cup chopped toasted walnuts 2 Ths freshly minced mint squeezable wedges of lemon, (or 2 Esp. dried mint) for garnish 1) Place the lentils ina medium-sized saucepan, cover with water, and bring just te the bailing point Turn the heat way down, partially cover, and allow be simmer without agitation for 20 te 25 minutes ~ or un tender but mot mushy. Drain well, then transfer to a large ow! 2) While the lentils are cooking, place the bulgur in @ smail bowl Add boiling water, cover with a plate, and let cand 10 to 1S minutes while getting Hhe other ingredients ready, 3) Add everything to the lentils, except tomato chunks, walnutt, and lemon wedges. Mik gently but theroughly. Cover tightly and refrigerate 4) Just before serving, top with tomatoes and walnutf. Garnish with lemon wedges SALADS 47White Rabbit Salad 3 cups cottage cheese (may be lowtat) } to 2 Ths honey (optional), to taste 2 te 3 Tes, lernen juice, to taste Ya cup (packed) raisins or currants % cup chopped, toasted nuts J \ Ths. poppy seeds 2 medium-sived tert apples, diced P PLUS MANY OPTIONS: ” ass peach slices a fresh pear slices seedless red or green grapes orange sections chunks of ripe hentydew or cantaloupe Stee ge Ty, Combine everything and chill uf SALADSEkarch Ware Ma (ae) et @ way 1S minutes Invented in chs to prepare Marcel 1473 ots seevings COMBINE AND CHILL. 3 cups cottage cheese (may be lowfat) 2 Ths, toasted sesame seeds 4 cup lightly teasted sunflower seeds ( medium caret, diced very small I medium-sized yipe tomato, diced I fcallion Cwhites and greens fncluded), minced I small bell pepper ~ any color, minced | skatk celery, dived 1 small cucumber ~ peeled, seeded, ond minced “a cup (packed) finely minced parsley a handtul or two of alfalfa sprouts 2 to 3 Ths Fresh lemon juice to taste Salt (optional) & black pepper | te 2 hardboiled eggs, chopped Coptiana) SALADS 4aseminin wperme SETH Salad ae. sey Made entirely with ordinary and familiar supermarket items, this Salad, with its tart-sweet-spicy-peanutty dressing, is sure pritingly exotic. [#3 also very much fun to eat NoTE: Potatees and eggs need te be cocked in advance. Ditte if you choose ta fry the tofu. The dressing keeps for weeks, So vate it any time, THE DRESSING: Place the peanut © Tbs geod peanut butter butter in a Small 1 cup boiling water bowl. Whisk tn 4 Ths. cider vinegar the water, and | Ths, sugar or honey beat unti) well | to Ih tsp. salt combined. Stir in 3 to Y medium cloves garlic, minced rewaicing crashed red pepper or coyenne, te taste ingyedcents. (2 Esp lemon or lime juice THE REST: {1 medium head crisp leituce (Remaine is good.) 1 medium carrot, shredded ov thinly sliced 1 érnall bell pepper, in thin strips Pile up everything 1 small cucumber» peeled, seeded, and sliced in 0 provecative 2 medium-sized ripe tomatees, in bite-sized chunks yet Compelling arrangement. fa medium (fist-sixed) potatoes, boiled and sliced Drizzle 4 te & hardbotled eggs, cub in wedges the dressing 3 cakes tofu ~ plain or Fried, diced on top. 0 synall handful each Cif available): minced fvtsh cilantro, mint, and basil handful or two of mung bean Sprouts potato chips instead of, ov in addition to, the boiled petato slices squeezable wedges of lemon or lime, for garnish So SALADS.owe tae OTUWa8an0S Infamous ras putime = INdonestan. Rice Salad AR, te chill. Bring to a boil, lower 2 cups brown rice hea, cover, and 3 cups water Simmer until tender Gs te 4S minutes). 1) Place fh a saucepan 2) while the vice Cooks, combine in a large bowl: “%s cup peanut oil 3 Ths. Chinese sesame oj! ty cup orange juice 1 to 2 medium cloves garlic, minced 1 tsp. salt 2 Ths soy sauce ‘a tsp. crushed ved pepper (to taste) 2 Tos. rice of cider vinegar | cup chopped Fresh pineapple (also ok 3) Add the het rice diveetly to the bewlful of dressing. Mix well When it has costed to room temperature, Cover tightly and refrigerate unfil celd. Shortly before Serving, stir int 3 scallions, Finely minced (whites and greens) | statk celery, Finely winced | mediunn-sized red or green bell pepper, thinly sliced | S02. can water chestnuts, drained & Hhinly sliced Ya Io fresh mung bean sprouts ‘h cup (packed) raisins or currants 1 cup coarsely chopped peanuts 2% cashews, lightly teasted L Tos, Sesame seeds opriowaL: Fresh snow peas, for garnish SALADS 51mepsrstin int: PP SROP SHR ORHE 45 minutes f on heur Constr Kristina Potato Salad chee houtin) SF hSSHEES SESS S Tris 16 & kitenen-sink Hype of petate salad, brimming with éreth vegthables, ond texkurally enhanced by the addition of feasted wuts and seeds.” Make it as simple or as chock-full as yeu have time, ingredients, ond desire for. You ean keep the fat content yery low if you use homemade Tofu Mayonnaise GAUGED and yogurt, Serve this salad as & main dish for a summer lunch, especially iF paived with q chilled Soup from the previous chapter. @eneneeaeaeaeonaneacee Boil until tender; (@ medium potatoes (about 3 ibs), scrubbed, and chopped drain and Cool, into Ue-inch pieces (thats approxivnate, of course) 2 hardboiled eggs, chopped | medium bell pepper Cany color), diced 3 ted finely minced scallions (whites and greens) [ synall cucumber (peel if waxed), seeded and minced | cup (packed) Finely minced parsley ‘4 cup (packed) minced Fresh dill Cabout | Tes. dried) 1 to 2 typ salt (to Easte) Fresh black pepper y bo % cup elder vinegar (possibly more, te taste) | to 2 tsp, dry mustard | to 2 tp farragon | 2 The prepared horseradish hh to cup wnayonnaise (see recipe for homemade, including Tofu Maye, p.44 and Plain Fake Mayo, p a) fy to | cup yegurt or Jour cream OPTIONAL ADDITIONS: main deh porting (imece, IE sereing with other Heinys) a handful of alfaifa sprouts 1 cup lightly toasted cashews L medium carrot, arced ‘cup toasted sunflower seeds I shatk celery, minced 2 be 3 Tbs. sesame seeds Uninly Sliced radishes Fresh spinach leaves Fresh peas, raw or steamed ehervy tornatoes — | for garnish olives Combine well, season to taste, cover, and chill EL SALADS.Preparation time: Seybeans ae arainitcade iy ete Everything else e605 abut aah HESS Yield: IS minutes, (You can de the =2% Salad bo to ¥ servings cocking ug te several days ig TN in advance | fi HAM AES EY ou es Crunchy cocked Seybeans andl chewy cooked wheat or rye berries are blended vwiths minced freth vegetables in a creamy lowlat dressing. A possibly interesting feetechivtoital notes | invented this recipe by default in 1973 while living in a house with about 10 éther people. The ingredients of tit saled= including a jar each of cooked Soybeans ard Wheat berries-were the entive contents of ouy reFrigevater. [ just mixed them all together ond lotheld, delicious! The name was tafluenced by Frames Moore Lapper firt edition of Dset Be 9 Smal Slanet, which I had just recently discovered at that time PRELIMINARILY: Soak the soybeans for at east Y hours end the wheat or rye berries for at least $0 minutes. (Soaking them overnight is alse fine.) 31a cup dry soybeans, soaked 1 to 2 syaall cloves garlic, minced 314 cup dey wheat or eye berries, soaked Ye cup finely minced parsley 4 to Ys tup cider vinegar (te taste) | cup cottage cheese or mashed tofu. 1 tsp. saie 3 seallions, finely minced fresh black pepper, to taste | medina carrot, minced Yq cup minced Fresh dill (or Ltsp. dried) | small cucumber peeled, seeded, 6 1H to Y Cup mayonnaise (see p.4H tminced ond p41) a little bit of minced bell pepper OPTIONAL: additional vegetables, such as minced ved onion or celery, rests aifalta sprouts, sliced radish; fresh, ripe tomato sites, For garnish 1) Place the Soaked Soybeans in 9 medium-sized saucepan and cover with water, Place tne soaked wheat or rye bervies in another saucepan and add at (east 2 cups of water. Bring each to a boil, partially cover, and Simmer until tender, This will take between | and |My hours. (You cam also try just Cooking them together in ene large pot. Theiv cooking times are avout the some) When the svybeans ave crunchy -but- bender, and the grains ave chewy: but: tender, rinse them in a celander and drain well: Transfer te a rrediumsized bowl. 2) Combine everything and mix well. Serve gamished with ripe tomate Slices and behold, delicious! SALADS 53How to Cut « Beautiful *d FRUIT SALAD le If you just want to eat a piece of ripe, freth Fruit ~ or cat up a little assortment to serve te a few people ~ instructions ave probably unnecessary, But the prospect of preparing 4 giant kewiful ef freshly Cut fruit (to serve fo unpredictable numbers or just f have around fr unlimited high: level Snacking) can be daunting, Here, to undount you, are some tips which | hope will be encouraging and useful. Then you Can regularly and confident ly seeve wonderful fruit medleys to volumés of appréciative Friends, and ereryene will want to Come ovér te your house all the time ORANGES AND GRAPEFRUIT: Use a sharp serrated knife. Cut the skin Fist from the polar ends, and then From the sides. (iF you simply pull off the peel with your hands, citrus fruit will retain the thelegant white matter under the Skin, whith you probably don't want im your fruit Salad.) Hold the pecled fruit over the bowl, and cut with a gentle sawing motion in and out along each membrane, releasing seqments of fruit. Yeu will end up holding a faniike piece of juicy veluse. Squeere all the juice from this unit into the bowl, and discard the yemains. You will have weFore you a bowlful of captivating eitrus sections. PEACHES AND PLUMS; APPLES AND PEARS: Mate sure they ave not over or under-ripe. Cut iin half First, Fake out the pit er seeds, and cut inte slices oy chunks just before serving (i you want to cut them in advance, drizzle with lemon juite, and cover tightly.) Stir in gently as you serve. PINEAPPLE: You can tell if its wipe by smelling it. Use a stainles steel knife to cut off the top and the bettom, then carve off the skin From the Sides, Be sure te cut fav enough into the pineapple to get off all the traces of prickly skin, Ibs preferable to lose a little of the goods than te accidentally get a thon in the mouth. (People shouldn't have to ex- Gmine each mouthful before cating it) Cut the pineapple in half, then in quacters lengthwise, Cut the center core strip from each quarter, then chop the remaining fruit tnlo Iinels pieces. SH SALADSWATERMELON: The seeds of a watermelon grow in line pattems. Take your chunk of Fruit salad to- be and examine it to ditcover the pattern of seeds. Then fake a teaspoon handle and pull it through the pattern te evict che Setds. When the Seed) are mostly gone, chep the watermelon into 2° to 3- inch pieces. Dont make them too small, or they'll disintegrate. MELONS OTHER THAN WATERMELON: Use a stainless steel straight- bladed knife or a cleaver Cut off the skin from each end, then stand the melon on one end, and carve off the skin from the sides. After the skin is off, cut in half and remove the seeds, Chop the remaining melon into I-inch pieces. CHERRIES AND BERRIES: Halve and pit chevvies, and mix therm in, on leave them whele and use £0 garnish the top. Cut larger berries in half, leave smaller ones whole. Mix in gently or lay decoratively en top, BANANAS, PAPAYAS, MANGOS, KIWIS: Make sure they are ripe, but not toe, too soft. Peel, slice, and la con top just before serving. (They will mush into oblivion if mixed in) 16 you must cut these fruits ahead of time, Sprinkle generously with Jemen or lime juice. DEAD-OF-WINTER FRUIT SALAD: Vf you want to have a Fruit salad in the off-season, and you'd like it fo “be more interesting than just apples and bananas, try using froven unswectened fruit. Plashe bags ef variows berries, pitted cherries, and Sliced peaches can wually be found im the frozen foods section of larger Supermarkets, Froven berries give off delicious and deeply-hued juice as they defrost (empty the bag into a bow! while the fruit is still frozen), and the resulting fruit soled will be very juity and 9 wonderful dark reddish: purple color, In addition te defrested frozen fruit, a winter fruit salad can alse Contain: citrus sections, pineapple (Fvesh or canned-in- juice), apples, peacs, and bananas SALADS 551S minutes to prepare Nield: @ servings plus time to marinate Unadulterated tofu is cleudlike and bland. Sometimes (ts comforting, but sometivnes ik ertes out for a little more action. Thit recipe calls for aculterating geur tofu by marinating it in deep, strong Flavers, which it readily absorbs. The crurichy vegetables provide @ veréshing contrast. Tris delicieus salad gets nrere and more Hlaverful the longer it sits areund, 40 ge ahead and make it up to several days in advance 1g (4 Tes. Chinese sesame orl 2. te 3 medium clever garli, mnimced 3 \5 Tes, vice or cider vinegar tsp. sait (to taste) § 41 Ths. sugar crushed red pepper, to taste & [3 Ths. soy sauce optional: | tsp minced fresh ginger = optional: 1 te 2 Thi, dry sherry ev rice wine & cakes (about | to I tbs.) very firm tofu, well drained ty 10 mediuma sized mushrooms 1 small carvot, shredded or tut into slender matchsticks 1 small bell pepper (preferably red), minced optional: finely shredded cabbaye to 2 minced scallions a handful or two of fresh mung bean sprouts optional toppings: +/2 cup coarsely chopped peanuts eminced Fresh cilantro ediced fresh, ripe tomato +a sprinkling of sesame seeds 1) Combine marinade ingredients in a large, shallow bow! or pan. 2) Gut the tofu into Ya-inch cubes and add to the marinade, along with the vegetables. Stir gently. 3) Cover and let marinate at room temperature for at least 2 hours Serve cold or at room temperature, topped with all or some of the garnishes, SERVING IDEAS: Hf a4 a Sandwich in Pita Bread (p-11) with shredded cabbage and chopped tomatoes A on hist rice, with Duck Sauce (p.41) or Chinese Mustard (p. 120) #y in lettuce cups, with Chinese Green Onion Pancakes (p-115) and either of the qbove-men- tioned sauces So SALADSAlsatian Salad Preparation time: IS minutes Yield: 4 to & servings The original version of dhis dish was made with thinly cut cheese mixed with Fresh vegetables in a creamy yuustard dressing. New that man people want fo limit Hheir cheese intake, I've added a Tofu Option, which is delicious! Use "savory baked" or *S-spice" tofu (aka, "Tofu kan") both available in natural foods stoves. Use erther Hind by itself, or in combination with very firm plain Tou. Made with Tofu or ‘cheese, this is a wonderful lunch entede. 1) Toss together very gently in a medium-sized bow! 3 cups cut cheese ~ in thin sirips or in'a-ineh cubes (Try 4 combination of cheddar and Swiss, or someting smoked), OR: 3 cups fiven tofu strips 1 small cucurnber « peeled, seeded, and cut in thin strips 1 bell pepper Cany ceclor), in small, thin stripe 1 minced scallion (include greens) opTtoNaL: ‘a cup finely minced red onion P 4 2) Combine well and add to cheese or tofu mixture: % cap yogurt ha to “a Esp each: 3 Ths. mayonnaise (see recipes pede pal) paprika 1 syaall clove gariis, minced basil 2 tsp, Dijon mustard tarragon ‘h tsp. prepared horstradish di salt and pepper, to taste a handful sf minced parsley GARNISHES: Fresh greens (small and leafy, like spinach or avuguia) cherry tematees (iin the sumnaer, look for yellow pear-shaped ones) raw or steamed vegetables pickles olives crusty bread SALADS $7Drepocativm tres Four Waldorf Variations vied: & & servings, 15 te 20 minutes Aepending on the conte A cross between a fruit end avegetable salad, Waldaf Salad can be & Fiest or second course for dinner. It alse maker a goad lunch entree. Sewe it on a bed of crispy lettuce, with Thick slices of whele wheat teast AF MAMONNAISE NOTES: Twe of Hhese Variations have mayonnaise in Hhe dressings You can Find recipes for homemade (regular ef tefu- based) on p. HM and pat (Cine latter recipe is oil-free). I. BLUE Moon 2 medium-sized tart apples, in chunks 2 pertectly ripe pears (any kind), sliced Dressing: stalk celery, minced | cup yogurt 44 cup (packed) raisins 3 te 4 Ths, mayonnaise 2 te 3 Ths. lemon juice cup crumbled blue cheese 5k cap chopped toaited walnuts 1 Tbs. heney (optional, te taste) Combine all salad ingredients. Shir together dressing ingredients im separate bowl, then pour ever Salad and gently mix. TL. CALIFORNIA 3 medium-sized tart S%i- sweet apples 2 navel oranges, sectioned Dressing: | stalk celery, minced 1 cup Yogurt ‘ta cup (packed) raisins oe currants he top. lemon tind 1 cup sliced ripe mango or papaya. L te 3 Tes, lemon juice Coptional, if available) the I ripe avecado, mashed 1 cup toasted cashew pieces 1 to 2 Ths. honey (to taste) Combine apples, eravges, celery, and raisins or currants. Purée together all dvessing ingredients in a blender or food processor. Combine apple mikture with dressing and mix well. Serve topped with slices of ripe mango er pa- paya (if youre lucky eviough fo have some) and toasted cashews Se SALADSTT. WALDORF DELUXE 3 mediuyn-sined tart apples, in chunks 2 to 3 Ths. lemon juice 1 stoik celery, minced Dressing: | to 2 cups seedless grapes, whole or halved 1 cup yogurt Coptional ) Ya cup mayonnaise I cup diced cheddar a cup orange juice ‘4 cup (packed) minced dates % tsp. grated orange rind 4lq cup Chopped toasted pecans Combine salad Ingredients Whisk together dressing ingredients. Combine everything and mix well DL. FRUIT & VEGETABLE WALDORF 3 medium: sined tart apples, in chunks | cup Freshly chopped pineapple Dressing: | Mavel orange, sectioned 1 tap yogurt | stalk celery, minced 4, cup pineapple ev orange juice | small cavrot, thinly sliced (or @ tembination) | red belt pepper, thinly sliced ty Bp. cinnamon Yq cup (pacted) raisins or currants afew dashes ground eordamem ‘hn, to | cup chopped toasted almonds Corbine everything, and mix well. SALADS 64Qonsecacsesceuasss Preparation tiene: ie 1h hours Cenostly Just WhiteBeans 2 Yields about bean-cooking time), oF Sg00D TTS gD & Servings plus time to chil Sornetimes iti rebreshing to have @ bean salad that is 0 simple solo of lightly marinated beams, without alot of little diced vegetables singing backup vocals. This is one such disn. it is deligntful by itself and down- ca a topped with a mound ef Pickled Red Onions (see below, This salad keeps welt for days if Hightly covered and refrigerated. The beans can be cooked without prior Seaking gee, Ve cups dry white pea beans freshly ground b lack pepper 3 Thi olive oll isp, Bes 2Tes. ved wine vinegar 4y cup finely minced parsley 3a to | tep. salt 1 Tos. fresh (tsp. dried) dill 1 fez medium cloves garlic, minced Pickled Red Onions Ceelow.) 1) Place the beans in a medium-sized saucepan and cover with water, Bri a boil, reduce heat, and Cook, partially covered until tender but not mus (1 to IM hours). Déain well, and transter to @ medivea-sived bowl 2) Add remaining ingredients, mix gently, and taste to correct seasenings. Cover tightly and chil until cold. Seive topped with Pickled Red Onions. SCEOSSSSSSHSSSSEESG 10 minutes Pickled Red Onions Yield: about 4 cups eae Bets 1a eictarae eatin allan v9) Try these with any bean salad, in or with sandwiches, in countless other salads, as avn antipaste dish, or even on top of homemede pizza. Pickled Red Onions’ are ridiculously tasy to make, avd keep practically indefinitely. | cup cider vinegar 1 sp salt 1 cup water 1 tsp, whele peppercorns up to 3765. brown sugar 4 medium red onions, very thinly Sliced PRELIMINARY: Fill a teakettle wilh wat]r and put it up fe boil 1 Combine vinegar, | cup water, sugar, Salt, and peppervoms in @ medium- sized bow! and shir anbil the sugde (s dissolved. D Place the onion shies in a colander in the tink, and Slowly peur all the boiling water ever them, They will wit slightly. Drain’ weil, and teantier to Fhe bowlful of marinade. 3) Cover and éliow to marinate, refrigerated or at room temperature, for at least several hours. Store in the refrigerator, and use as needed oo SALADSPreseaked bean ated up to Pt hours Yield: € fo 10 te cook. C6et everything elie ceady servings uring this time) Allow at (east a feud Cpossivly ever hours to marinate. mere) This festive ang colorful salad is geod with cornbread and any soup. Also, try serving it at Yoom temperature over hot rice (you can melt somne cheese fate (he vice) with steamed tortilas Try moking this Salad with a combination of | cup tachi pinto, Kidney, lolack, and gorbanze beans. Ory veons need to seak al leest W hours ~ preferably overnight. Pinto, Kidney, and black beans can be Soaked, and then Cooked, toyether, Garban 20s should be dene al faite Meklerranée oc. 8 Bareccoli Sause for Pastas |, Eqgplont Seallopini Mariaia. |. 83 Pato. la endo Bizarro Sauce “4 Ricatta Gnccchi Les CONDIMENTS: OTHER sacest asia 5 salsa (hon Sal : alsa {hangs Salsa « Red Pepper Puce Peewee 9 preseat| Meds Sa eo Bert Parte fen Miteatel ius See Carrot Parée #7 Pee ae ae Apple Chutney spinach Parée a “ematy chutney Basie Sti-Frysaute. = + see ee Chinas Style Str ried Vegelales 1% SAS va 1K orange: Ginger Sauce... : tasneis Ginger Sauces + go «DIPS AND SPREADS: Pain Fake Maye ai ieniih oe mics GaaeeN vege Gees Greek Lemon Souce | (ay esate oy Horteradich Sauce - sine pte ng gttabte- wolnut Pats Zippy Cheese Sauce « “uate ene Ravelit : % 3 : wicked Garlic Dip. Tei Bau +14 Tahini= Lemon Sauce Mexican Red Sauce siti 3i aeebamnialamn Matiseu@esen vad sere SS sauces/ 015 Spicy Eagplant Relish . Zingy Gear Dip. Chiviese Peanut Sauce Eggplant & Peppers in Spicy Peanut Sauce « Guacamele 4 - te % a % at 4 - 100 100 + 1 io 20d lor + 103 tod + 105 Joe = 07 ot + 108THis, plus the next 10 pages, Contain ideas fer pasta sauces, some traditional (Italian Tomato Sauce plus variations, Pesto, ete.) and Some more unusual (Caramelized Onions, Stellar Mushroom Sauce, and more). I've tried to include some very easy and quick ideas, as well os a Few more compley ones, to you con have a choice (and have lots of pasta in your life! Theres nothing like 4 good plateful on a regular basis.) Tnest recipes assume you are using dried pasta. If you ave using Fresh, in- crease the ameunt of uncooked pasta by Some. (So if the recipe calls for I Ub. posta, use 1% Ibs. Fresh.) For a delicious and nutritious departure, try usin cooked Spaghetti squash sometimes, instead of pasta. Substitute | large (4- te lo-inchs long) squesh, baked or boiled, for 1 1b. pasta Two ULTRA-QUICK f& EASY PASTA IDEAS “Fer when you have nt Hime To cook, and you nted dinner Right New. i) with olive Oil, Garlic, Crushed Red Pepper, and Parmesan: sCook pasta. Mince ev crush Some Fresh garlic in the meantime «Drain the pasta, drizzle it with olive cil, stir in the garlic and some crushed red pepper, te toste *Sprinkle in seme parmesan, and if you are Slightly ambitious, top with a WitHe minced parsley. 2) with Marinated Artichoke Hearts from a Jar? For every 2 people: ‘he pasta (smallish shells, 2iti, Fusilli, or penne = best) 1 b-0z. jar marinated artichoke erowns or hearts parmesan block pepper swhile the paste cooks, drain the artichoke marinade inte a Serving bowl. + Cut the hearts er crowns inte bite-sized preces, and add to the bowl. + Aad the drained pasta te the bowl, and tess Sewe immediately, passing the parnaesan and a pepper mill. sauces [ors 75about 36 minutes Simplest Primavera veld: RS epag an oncet ns & ann Pasta. Primavera it a pasta-and- vegetable dish named in honor of the spring season. [deally, it is full of the vegetable garden’ earliest offerings, In keeping with that spivit, tris simple version is made fram the seasond Fist greens peas, scallions, herbs, ond leafy qveens, U1. sugar snap or snow peas 5 or & scallions 4 Ths. olive oil oprioNAL: | 1b, leafy greens (kale, Collard, or mustard), stemmed and coarsely chopped Ye tsp. salt 44 to 5 large cloves garlic, minced a handful of Fresh basil leaves, coarsely chopped (iF unavailable, use parsley) black pepper, te taste Yh lo, penne of Fusilli (tube- or Corkserew-shaped pasta) extra olive oil for the pasta parmesan for the top ) Trim the peas ot beth ends, remove the stvings, and cut the pods in half across the middle (unles) they've very small, in whieh case, leave them whole). 2) Cut the scallions in half lengthwise, Hhen info Me-inch pieces. 3) Put up the pasta water to boil. Conk the pasta while you sauté the Veget abies. 4) Heat the olive oll im a large wok or skillet. If you are using Fhe greens, add these first, alony with the salt. Saute Be about 5 minutes over high heat, then turn heat down, and add peas, scailions, and gar- lic. Sauté for S minutes more. Stir in the basil (or parsley) and black pepper during the last minute or so. (If you are not using the eens, just begin the sauté with the peas, scallions, aud garlic.) 5) When the pasta is done, deain it (or scoop it out of the hot water with @ strainer o¢ a slotted pasta scooper), and add it divecty te the vegetables in the wok or skillet. Sauté the pasta with the vegetables For Ler 3 minutes — until everything is fully mingled — and serve immediately. Pass a cruet of olive oi] and Some parmesan. eo sauces) pisweld 4 tes servings Preparation time: 45 vrinutes Although designed for pasta, this sauce is alse good in Crepes (p. 142? or on rice of baked Fish. |F you have some leet over, try filling am omelette With it, NeTE The alcohol in the wine will evaporate during cooking. 1", bs. Fresh asparagul— slender as possible, trimmed at the bottom and cut inte Linch spears 2 Ths, butter or margarine In cups minced enien 1 typ. sat 1 1b. mnushreoms, sliced h tsp. tarragon black pepper, to taste Ia cups dry white wine J cup water | te 2 Ths Flour (depending on how thick you lie it) 6 be $ cloves garlic, minced ‘a te Sha Ib. pasta Cany shape) olive oil or extra butter far the pasta parmesan for the tep minced Fresh dill Coptional) }) Steam the asparagus until just tender. Transter te a colander over a sink and refresh under Cold running water. Drain well and set aside. 2) meit the butter or margarine in a large skillet. Add onion and salt, and Saute for Goout S minutes. Add mushrooms, tarragon, and pepper. Cover and cook over mediums heat for If minutes, stirring sccasionally. 3) Add wine and water. Turn up heat until the liquid boils, Sprinkle in the Flour, whisking constantly until it completely dissolves. Lower heat, over, and Simmer about 0 minutes, sticring frequently. Add garlic, and cook about S minutes more Set aside until serving time 4) Gently reheat the sauce while you cook the pasta. Stir the steamed asparagus into the sauce at the lait minute. Toss the drained pasta with a Iie olive oil or butter, and serve topped with sauce, parmesan, and possibly a little freshly minced dill. sauces /D1°S 77PASTA WITH Preparation time: Caramelized Onion Sauce Niels enougn For about | heur te § pasta. servings The propartions ef ingredients in this delicious recipe are somewhat Flexible. You can play with the amounts of anions and greens, and you can Substitute ofher leafy greens (collard, escarole, mustard, et) for the arugula er spinach. other Soft pungent cheeses tar be Substituted for the feta or blue cheese. NOTE: The alccholie content of the wine will dissipate with cooking eocepielaetel| f 1 cup crumbled Feta or blue cheese Ste 6 large onions Chaoweuer mang 31,18, pasta (a shart, nepely you have the patience to slice), variety, lke penne or fustli) thinly sliced (about ¢ te f cups) ‘h top. salt : 1 Cup chopped, toasted walnuts bel cup dry white wine eect ee 1 medium bunch arugula er spinach, stemmed and minced parmesan 1) Heat olive ofl ima large skillet or Sauté pan. Add onions and sauté over mediurm heat for abeut 15 minutes. Add Salt, lower heat, and continue +o Cock for at least another 10 minutes (amd up to an hour for really delicious- ly well-done onions), 2) Add white wine, turn heat back up to medium, and simmer uncovered for aloout 15 minutes. At this point the sauce can be set aside until you are ready to cook the pasta. 3) Turn the heat backon under the sauce when you are ready to cock the pasta. When the onions are hot, add the chopped greens, str, and cook for about 5 minutes, Stir in the crumbled cheese, and tum heat to lew while cooking the pasta H) Atter the cooked pasta is drained, add it fo the Sauce, avd stir briefly in the pan before Serving. Sprinkle with walnuts and parmesan, and serve. 78 SAUCES /01PSPASTA WITH a roe EU28% Stellar Mushroom Soucess@eeart ag tusatst 2 02. dried Chinese black mushrooms — G Ths. dry sherey 3 Ths. Flour 2 Tbs. butter Ye te 3 1b. pasta Cany shape) 1 Ib. domestic mushrooms, chopped 1 large clove garlic, minced lq Ib. Fresh Shiitake, oyster, and jor black pepper, to taste chanterelle mushrooms, chopped cup Sour cream, at I cup minced onion room temperoture 1 tsp. salt Parmesan for the tsp }) PRELIMINARY: Place the dried mushrooms in a bowl. Add 2 cups boiling water, cover with a plate, and let stand 30 minutes Drain the mushrooms in a cheesecloth-lined strainer over @ bowl, squeering out and saving all the liquid. Revove and discard the Stems; Coarsely chep the mushrooms, Measure out 7/3 cup of the liquid to use in this recipe. (Save any remaining liquid te use as a delicious soup stock.) 2) Put up some pasta water to boil. meit butter in a deep skillet or Dutch oven. Add all mushrooms, the onions, and the salt. Cook uncovered over medium heat for 10 minutes. Stir in the Sherry. 3) Turn heat to low, and have a whisk ready Slouily sprinkle in the Flour, whisking steadily. Keep whisking for a minute or two after all the flour is in. Meanwhile, begin Cooking the pasta 4) Add garlic and black pepper; continue Cooking | stirring For 10 mingtes 3) Stir in the sour cream and the %3 wap reserved mushroem- soaking liquid from Step |, mixing well until incorporates. 6) Drain the pasta, fransfer te serving plates, aind spoom a generous amount of Sauce on top, Sprinkle with parmesan, and Serve Sauces | DIDS 79rreyratn tine: SP Traian Tomato Sauce Weld ena for G0 ¢ 30 to Ho minutes servings B The classic red sauce, without meat, and with 2 variation. Use any version of #his im Lasagne Cp. 192) or Eqgplant Parmesan (p. 133), or on pasta ef any size or shape. Make © full batch even if you wort use it all in one meal. Ail of Prese vaviatiens keep well up fa @ week in the refrigerator, and much longer in the Freezer. 2 t0 3 Ths olive of} 1 1-1e.,13°02. can tomatoes 2 cups chopped onion 1 Gor. can tomate paste | medium-sized bell peppes, diced | Ths honey 2 tsp. basil ots of black pepper | typ. oregane 4 to © large cloves garlic, 1 tsp, thyme minced Ve bp. sait ‘he cup feeshly eninced parsley 1) Heat the olive oi! in a Dutch oven or kettle. Add onion, bell pepper, herbs, and salt, and souté over mediava heat until the onion is very Soft (¥ te Jo minutes). 2D) Add tomatoes, tomato paste, honey, aind black pepper. Use @ spoon ty break up the formatocs. inte bite-sized pieces. Bring to a boil, then Jower heat and simmer, partially covered, for 20 te 30 minutes. 3) Add garlic, amd cook about 10 minutes more. At this Point, the saute can sit for up te several hours, or be refrigerated for up to a week, Heat gently befare serving, and add parsiey at the last minute. @® MARINARA VARIATION: 2 medium stalks celery, minced 1 Ib. mushrooms, Chopped Add with step |. Saute” 1 to 2 medium (G-inch) aueehini, diced until all veqelabsles ere Lto3 medium-sized ripe tomatoes chopped | very tender. a handful of fresh basil leaves, chopped @ CAVOLFIORE VARIATION | lege cautifivwes, J son until tenders ‘ in Finch florets ) Aad ts Step 2. é . 6 ® Svevevese? Bo Sauces / DIPS& Sauce Purtanescas Preparation times Miata: 4 te 15 minutes SEEFHSETEHTEE TEES servings intensely seasoned tomate sauce with @ special guest star: the much- maligned but ever spunky anchovy. Of Course, iF you are a strict, met even-Fish vegetarian, this addition will be out of the question, ond the sauce wilt shill taste fine without it. But iF you ave a Fish-eater, br the anchovies, even if you must ovevcorne a degree of prejudice te do So You will fins thet their Flavor blenés in surprisingly well This sauce is guice and easy —rt doeswt require prolonged simmering Se you can whip it up after a busy dey of work. Serve over any shape of posta, accompanied by @ green Salad and some Fresh crusty bread. 1 Ith, 13-02. cam whole or crushed tomatees 1 b-02. can tomate paste o to 12 medium cloves garlic, thinly sliced 1S to 20 Kalamata (Oreck) olives, cavved off the pit and sliced OPTIONAL: 3 to 4 anchevits, wainced —OR— | to 2 Ths. onchovy paste (can be increased, to taste) black pepper crushed ved pepper 3h to | Ib. pata (any shape) olive ofl for the pasta, parmesan Fresily minced parsley foc PASTA MEDITERRANEE: | cup crumbled Feta cheese to taste PRELIMINARY: Put up pasta water te veil. 1) For a smoother sauce, purée the tomatoe: in their liquid ina blender or food processor, for a chunkitr sauce, cut the tomatoes info chunks with @ knife, saving the liguid. (Skip this step if using crushed tomatoes.) 2) Combine tomatoes, their liquid, tomato paste, garlic, olives, and anchavies in @ medium: sired saucepan, and gradually heat to a boil. Reduce heat, Season te taste with black and crushed red pepper, and simmer about, 10 minutes, (You can cook the pasta guring this time.) 3) Drain the pasta, and toss with a litHe olive oil. Add the sauce, and Seeve immediately, topped with parmesan and parsley (and feta cheese, if desired) Sauces /01S 81ad About Wo minutes Broccoli Sauce. Yield: Wor 5 te prepare for Pasta servings ee During the height of the produce Season, you con make Hhis levely dish particularly colorul by paicing « yellow bell pepper with red cherry Tomatees ~ or a red bell pepper with yellow cherry tomnatees IF you can't Find Nigeise olives, use “Kolamata (Greek) olives, Carved cht the pit end sliced. IF using Niceie slives, remind your guests te watch out For the pits 3 Tes. olive oil 4, to 2 Ib. pasta (any shape) 2 cups chopped enien Extra olive oil For the pasta 1 Melb, bunch broccoli Parmesan You bec in Vie-inch pieces Black pepper tsp. salt 1 red ov yellow bell pepper OPTIONAL ADDITIONS : cul indy asinch strips sSun-dried tomatees, saftened in 2 caps water or vegetable het water and chepped beth oA few dried mushrooms, 2 Ths. flour seftend in hot water and sliced 1 cups cherry fomatees, halved +A handful of lightly toasted ‘h cup Nigeise olives pine nuts © large cleves garlic, minced PRELIMIVARM: Put up some pasta water to boil: 1) Heat the olive oil ina large, deep skillet or Dutch oven. Add the onion, and sauté over medium heat until very soft (10 to 1S minutes) 2) Add broccoli and salt, and sauté ancther 10 minutes or se~ until the breccoli fs just tender. 2) Add the bell pepper, stir, and sauté absut § minutes longer. 4) Add water or broth, and tum up the heat until it bells, bower heat te medium, and sprinkle in the Flour, whisking until dissolved. S) Stir in the tovmatoes, olives, garlic, and optional sun-dried tomatees andJor maushroams, Keep the sauce ware while you Cook the pasta 4) Droin the pasta, fess it with a little extra olive oil, and Franster to a serving dish. Pour [spoon in the seuce, and sprinkle with parmesan, black pepper, and optional pine nuts. Serve het. 2 sauces [D1P5