TOFU TALK If you are unfamiliar with tofu, you are not alone. Most Americans didn’t grow up eating this versatile, inexpensive plant protein. There are two basic forms: Chinese style and silken tofu. (To use tofu, drain and wrap in a kitchen towel to remove excess moisture.) Chinese style comes packed in water and has a porous, crumbly texture. It’s made by adding a coagulant to soymilk, which makes the proteins curdle, so that they can be scooped out and pressed into cubes, leaving behind most of the water. It comes in soft, regular, firm and extra firm versions, which delineate how much the tofu has been pressed to remove water and make it more dense. Since it is firm, it’s a good choice for burgers, stir-fries and grilling. It can sub for some or all the ground beef in tacos, chili and spaghetti, as long as you season it well with spices and salt. It’s also good scrambled, served like eggs or in a wrap or egg salad-style sandwich. In these recipes, try it instead of beans in the Jamaican curry, or crumbled in place of lentils in the stuffed peppers; just add more spices and herbs to taste. Silken tofu, which comes packed in water or in aseptic boxes, is made by thickening soymilk like a pudding, so it contains much more water, and has a smooth, silky texture. Because it is delicate, silken tofu is not the choice for grilling or stir-fries; it can be added to smoothies and puréed dressings in place of yogurt, or cubed and dropped into miso soup.
NUT ALLERGY?
NUTRITION
If you or someone you know is allergic to tree nuts, soy is an inexpensive alternative. Use chopped edamame (green soybeans) or roasted soy-nuts instead of cashews in the coconut rice recipe, or for the pistachios in the spaghetti.
SPAGHETTI W. KALE, CHICKPEAS, PISTACHIOS & PARMESAN: PER SERVING: CALORIES 617 (237 from fat); FAT 27g (sat. 6g); CHOL 14mg; SODIUM 476mg; CARB 74g; FIBER 14g; PROTEIN 27g
28 real food spring 2017
BAKED FALAFEL IN PITAS W. YOGURT SAUCE: PER SERVING: CALORIES 407 (98 from fat); FAT 11g (sat. 2g); CHOL 2mg; SODIUM 1324mg; CARB 65g; FIBER 11g; PROTEIN 16g
Jamaican Curried Spring Vegetables with Red Beans and Coconut-Cashew Rice MAKES 4 SERVINGS (ABOUT 4 CUPS CURRY AND 3 CUPS RICE)
Jamaica is a vegetarian paradise where tasty plants, spices and coconut milk combine to make flavor-packed masterpieces. Rastafarian chefs make the most of what is fresh in the melting pot cuisine that combines African, Indian, Chinese and other influences that have come to the Island since the beginning of the spice trade. Coconut-Cashew Rice 2 tablespoons unsweetened coconut shreds 2 cups water 1⁄2 teaspoon salt 1 cup basmati rice 1⁄2 cup roasted, unsalted cashews, chopped Curry 1 (15-ounce) can coconut milk 4 large scallions, separate white and green parts and sliver 1 tablespoon fresh thyme, chopped 2 cloves garlic, minced 1⁄2 teaspoon turmeric 1⁄2 teaspoon allspice 1⁄2 teaspoon salt 2 large jalapeño peppers (or 1 Scotch Bonnet), minced 1 bunch asparagus, cut into 1-inch pieces 4 red radishes, quartered 2 cups snow peas 1 (15-ounce) can red beans, drained cayenne or hot sauce to taste, if desired 1. Prepare the rice first. In a 1-quart pot with a tight-fitting lid, toast the coconut over medium heat, stirring constantly just until it is golden, then add the water and salt. Increase heat to high. When the water is boiling, add the basmati rice, return to a boil, and cover tightly. Cook for 15 minutes, until all the water is absorbed. Fluff the rice with a fork, and let stand, off the heat, until time to serve. Do not add cashews. 2. For the curry, pour the coconut milk into a large sauté pan and add the white parts of the scallions, thyme, garlic, turmeric, allspice, salt and jalapeños or Scotch Bonnet, if using. Over medium-high heat, bring the coconut milk to a boil, then reduce to a vigorous simmer for about 2 minutes, until slightly thickened. Add the asparagus, radishes, snow peas and red beans. Return to a boil, and cook for about 2 minutes just until the vegetables are crisp-tender. 3. Taste for seasoning, add more salt or, if it is not hot enough, cayenne or hot sauce to taste. 4. Stir the cashews into the warm rice and serve 1⁄4 of the rice topped with 1⁄4 of the curry. Sprinkle with reserved scallion greens and serve. ■
LENTIL STUFFED PEPPERS: PER SERVING: CALORIES 365 (109 from fat); FAT 12g (sat. 5g); CHOL 25mg; SODIUM 636mg; CARB 46g; FIBER 11g; PROTEIN 20g
SPRING VEGETABLE QUESADILLAS: PER SERVING: CALORIES 701 (254 from fat); FAT 29g (sat. 14g); CHOL 54mg; SODIUM 1369mg; CARB 87g; FIBER 20g; PROTEIN 31g
CURRIED SPRING VEGETABLES W. RED BEANS & RICE: PER SERVING: CALORIES 590 (243 from fat); FAT 29g (sat. 19g); CHOL 0mg; SODIUM 786mg; CARB 73g; FIBER 10g; PROTEIN 16g