This week is all about a balanced vegetarian menu. Many of the recipes are from Eating Well magazine and most have either been enhanced or are recipes provided by us. For vegan substitutions, feel free to substitute alternative choices like ground nuts and seeds, egg replacer, tofu, and tempeh (see the end of the document for other vegan alternatives). Most all menus can be prepared gluten free simply by substituting gluten free baking mixes, gluten-free bread or pasta where appropriate. Asterisk* indicates recipes provided. If some of the lunches feel too labor –intensive, feel free to use them as dinner and serve yourself a generous salad with sliced hard boiled eggs, olives, garbanzo beans, cucumber, tomatoes – all the veggies you would like.
Given that this plan is relatively low calorie – averaging about 1500 calories daily, you may need to modify it according to your individual needs. If you do not want to lose weight you may need to increase portion sizes or snacks.

Day 1
Breakfast
Creamy Breakfast Polenta*
Strawberries (1 cup)

Lunch
Leek, Asparagus & Herb Soup*
Quinoa & Black Beans*

Snack
Apple
10 almonds
Dinner
Curried Cashew Burgers*
Orange-Infused Roasted Green Beans & Red Peppers*
Roasted Peaches*

Creamy Breakfast Polenta
Adapted from EatingWell: January/February 2010

4 servings, about 3/4 cup each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

1 medium orange
2 cups water
1 1/2 cups low-fat milk (or almond milk, or soymilk)
1/4 teaspoon salt
3/4 cup instant polenta or fine cornmeal
1/4 cup mascarpone (Italian cream cheese)
1/4 cup nonfat Greek-style yogurt
4 tablespoons honey, divided

Zest the orange to get 1 1/2 teaspoons; set the zest aside. Remove the rest of the peel and white pith with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Set aside for garnish.
Combine water, milk and salt in a large heavy saucepan and bring to a boil. Gradually whisk in polenta (or cornmeal) and return to a boil. Reduce heat to medium-low to maintain an even bubble and whisk until the polentina thickens, 1 to 5 minutes (depending on what type you’re using). Remove from the heat, cover and let stand for 5 minutes.
Meanwhile, combine mascarpone, yogurt, 1 tablespoon honey and 1/2 teaspoon of the orange zest in a small bowl.
Whisk the remaining 3 tablespoons honey and the remaining 1 teaspoon zest into the polentina. Divide among 4 bowls and top with a dollop of the mascarpone topping. Garnish with the reserved orange segments. Serve immediately.

Per serving: 353 Calories; 14 g Fat; 8 g Sat; 0 g Mono; 41 mg Cholesterol; 51 g Carbohydrates; 9 g Protein; 4 g Fiber; 219 mg Sodium; 71 mg Potassium

Leek, Asparagus & Herb Soup
From EatingWell: Spring 2003

6 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 40 minutes
Ingredients

1 tablespoon extra-virgin olive oil
2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
2 cloves garlic, minced
1/2 pound new potatoes, scrubbed and diced (about 1 2/3 cups)
2 cups reduced-sodium chicken broth, or vegetable broth
1 pound fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
3 tablespoons chopped fresh chives, divided
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh dill
2 teaspoons chopped fresh chervil, (see Ingredient note) or flat-leaf parsley, plus sprigs for garnish
2 cups 1% milk
1 tablespoon lemon juice
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1/3 cup low-fat plain yogurt, for garnish

Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.
Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).

Per serving : 132 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 7 mg Cholesterol; 17 g Carbohydrates; 7 g Protein; 2 g Fiber; 196 mg Sodium; 302 mg Potassium

Quinoa & Black Beans

2 servings, about 1/2 cup each | Active Time: 10 minutes | Total Time: 30 minutes
Ingredients

1 teaspoon canola oil
1/2 bell pepper, chopped
2 tablespoons chopped red onion
1/2 cup canned black beans, rinsed
2 tablespoons broth (or water)
1/2 cup cooked quinoa

Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender. Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa.

Per serving : 162 Calories; 4 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 27 g Carbohydrates; 6 g Protein; 4 g Fiber; 60 mg Sodium; 224 mg Potassium

Curried Cashew Burgers
From EatingWell: Summer 2002

6 servings | Active Time: 40 minutes | Total Time: 1 hour
Ingredients

2 cups plus 2 tablespoons water, divided
1 cup diced peeled carrots, (2-4 medium)
1/2 cup red lentils, rinsed (see Ingredient note)
3/4 teaspoon salt, divided
3/4 cup raw cashews
6 teaspoons extra-virgin olive oil, divided
1 cup chopped onion, (1 medium)
1 clove garlic, minced
2 teaspoons curry powder
1/2 cup Cucumber-Mint Raita, optional (recipe follows)
3/4 cup fine dry breadcrumbs
Freshly ground pepper, to taste
6 6-inch whole-wheat pita breads
Lettuce & sliced cucumber, for garnish

Combine 2 cups water, carrots, lentils and 1/4 teaspoon salt in a saucepan. Bring to a boil. Reduce heat to low. Partially cover and simmer until the lentils are tender and falling apart, 12 to 14 minutes. Drain in a colander, gently pressing out excess liquid. Transfer to a plate; let cool to room temperature, about 20 minutes.
Meanwhile, toast cashews in a small dry skillet over medium-low heat, stirring, until golden and fragrant, 2 to 4 minutes. Transfer to a plate to cool.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, 5 to 8 minutes. Add garlic, curry powder and the remaining 2 tablespoons water; cook, stirring, for 1 minute. Remove from heat and let cool.
Prepare Cucumber-Mint Raita, if using.
Pulse the cashews in a food processor until finely chopped. Add the lentils and the onion mixture; pulse until the mixture is cohesive but still somewhat textured. Transfer to a bowl and stir in breadcrumbs, the remaining 1/2 teaspoon salt and pepper; mix well.
With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Cut small ends off pitas and open the pockets. Serve burgers in pitas, with lettuce, cucumber and the raita, if desired.

Per serving : 437 Calories; 15 g Fat; 3 g Sat; 9 g Mono; 0 mg Cholesterol; 65 g Carbohydrates; 16 g Protein; 9 g Fiber; 753 mg Sodium; 496 mg Potassium

Cucumber-Mint Raita
Tame the heat of curries with this cool sauce, or serve it on Curried Cashew Burgers.

About 1 3/4 cups | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

1 cup nonfat plain yogurt
1 tablespoon fresh lime juice
1 tablespoon chopped fresh mint
1 teaspoon ground cumin
1 medium cucumber, peeled and diced (1 cup)
Salt & freshly ground pepper, to taste

Whisk yogurt, lime juice, mint and cumin in a small bowl. Stir in cucumber; season with salt and pepper.

Per tablespoon : 7 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 1 mg Cholesterol; 1 g Carbohydrates; 1 g Protein; 0 g Fiber; 28 mg Sodium; 29 mg Potassium

Orange-Infused Roasted Green Beans & Red Peppers
From EatingWell: December 2005/January 2006,
4 servings, 3/4 cup each | Active Time: 10 minutes | Total Time: 25 minutes
Ingredients

1 pound green beans, trimmed
1 red bell pepper, thinly sliced
1 tablespoon extra-virgin olive oil
Zest of 1 orange
1/2 teaspoon salt
1/4-1/2 teaspoon crushed red pepper

Preheat oven to 450°F. Toss green beans, bell pepper and oil in a large bowl. Add orange zest, salt and crushed red pepper to taste; toss to combine. Spread on a large baking sheet. Roast the vegetables, turning once halfway through cooking, until tender and slightly wilted, about 15 minutes.

Per serving : 78 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 11 g Carbohydrates; 2 g Protein; 5 g Fiber; 298 mg Sodium; 318 mg Potassium

Roasted Peaches
The Essential EatingWell Cookbook (2004)
Instead of roasting, the peaches can also be grilled during those warm summer nights when you don’t want to turn the oven on.

4 servings | Active Time: 10 minutes | Total Time: 30 minutes
Ingredients

4 ripe peaches, (about 1 1/4 pounds)
1 1/2 teaspoons lemon juice
1 tablespoon sugar

Preheat oven to 425°F. Cut peaches in half and remove pits. Toss the peach halves with lemon juice in a large bowl; add sugar and toss once again. Arrange halves cut-side up in a baking dish. Roast until the peaches are tender, 20 to 25 minutes. If the juices in the pan begin to burn, add a little water and cover the pan loosely with foil.

Per serving : 51 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 20 g Carbohydrates; 1 g Protein; 2 g Fiber; 0 mg Sodium; 262 mg Potassium

Day 2
Breakfast
8 ounces milk of choice (skim, almond, soy)
Strawberries (1cup)
1 rice cake with 1 tablespoon almond butter (or have a slice of whole grain toast or breakfast waffle)

Lunch
Red Lentil Soup with a Spicy Sizzle*
Nectarine (1 small)
Wasa crispbread (2 each) or 10 Mary’s Gone Crackers

Snack
Carrot Sticks (1/2 cup)
Black Bean Dip

Dinner
Pasta with Parsley-Walnut Pesto*
Sesame Carrots
Mixed Greens
Seared Polenta with Chunky Blueberry Sauce*

Red Lentil Soup with a Spicy Sizzle
From EatingWell: January/February 1995
8 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 50 minutes
Ingredients

6 teaspoons extra-virgin olive oil, divided
2 onions, chopped (1 1/2 cups)
3 cloves garlic, minced
2 teaspoons ground cumin
8 cups reduced-sodium chicken broth, or vegetable broth
1 1/2 cups red lentils, rinsed (see Tip)
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons lemon juice
Freshly ground pepper to taste
1 teaspoon paprika
1 teaspoon cayenne pepper

Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin; cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.
Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.

Per serving : 218 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 5 mg Cholesterol; 31 g Carbohydrates; 15 g Protein; 7 g Fiber; 151 mg Sodium; 406 mg Potassium

Black Bean Dip
From EatingWell: November/December 1994

About 1 1/2 cups | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

1 19-ounce or 15-ounce can black beans, rinsed
1/2 cup prepared salsa, hot or mild
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
Salt & freshly ground pepper, to taste

Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

Per tablespoon : 17 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 3 g Carbohydrates; 1 g Protein; 1 g Fiber; 53 mg Sodium; 2 mg Potassium

Pasta with Parsley-Walnut Pesto
The Essential EatingWell Cookbook (2004)

4 servings | Active Time: 25 minutes | Total Time: 30 minutes
Ingredients

2 tablespoons walnuts
2 slices whole-wheat country bread, crusts trimmed
1 cup packed fresh parsley leaves
1 clove garlic, peeled and chopped
2 tablespoons nonfat plain yogurt
2 tablespoons walnut oil, or extra-virgin olive oil
Salt & freshly ground pepper, to taste
12 ounces whole-wheat fusilli, or penne
2 tablespoons freshly grated Parmesan cheese

Put a large pot of lightly salted water on to boil. Toast walnuts in a small skillet over medium heat, stirring, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.
Tear bread into large pieces and pulse in a food processor to form fine crumbs. Add parsley, garlic and the walnuts and pulse until finely chopped, scraping down the sides as needed. Add yogurt and oil; process until smooth. Season with salt and pepper.
Cook pasta until just tender, 8 to 10 minutes, or according to package directions. Drain and place in a warmed large shallow bowl. Toss with pesto until well coated. Sprinkle with Parmesan and serve.

Per serving : 439 Calories; 10 g Fat; 1 g Sat; 2 g Mono; 2 mg Cholesterol; 75 g Carbohydrates; 13 g Protein; 9 g Fiber; 246 mg Sodium; 105 mg Potassium

Seared Polenta with Chunky Blueberry Sauce
From EatingWell: EatingWell Serves Two

2 servings | Active Time: 10 minutes | Total Time: 30 minutes
Ingredients

1/2 cup fresh or frozen blueberries
2 tablespoons water
1 tablespoon honey
1/4 teaspoon freshly grated lemon zest
1 1/2 teaspoons lemon juice
1 teaspoon canola oil
4 polenta slices

Combine blueberries, water, honey, lemon zest and juice in a small saucepan. Simmer until the sauce has thickened. Meanwhile, heat oil in a medium nonstick skillet. Cook polenta slices until golden on both sides. Top with the blueberry sauce.

Per serving : 145 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 2 g Protein; 2 g Fiber; 311 mg Sodium; 39 mg Potassium

Day 3
Breakfast
Green Goddess Smoothie*
Lunch
Roasted Vegetable & Linguine Salad*
Snack
Blueberries with Lemon Cream* (prepare cream ahead of time if bringing to work)
Dinner
Squash, Chickpea & Red Lentil Stew
Spinach Salad with Black Olive Vinaigrette

Tropical Fruits with Pistachios & Coconut

Green Goddess Smoothie
1 cup unsweetened vanilla almond milk (or homemade almond milk)
½ frozen banana
1 cup mixed fresh or frozen berries
1 cup chopped kale or mix of spinach and kale
1 scoop rice protein powder (or whey)

Combine all ingredients in Vitamix or blender. Blend on high until desired smooth consistency is reached. If thicker smoothie is desired, add ice cubes and continue to blend until smooth.

Roasted Vegetable & Linguine Salad
From EatingWell: May/June 1996

6 servings, 1 1/2 cups each | Active Time: 20 minutes | Total Time: 40 minutes
Ingredients

12 ounces whole-wheat or brown rice linguine
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1 1/2 pounds asparagus, trimmed and cut into 3-inch pieces
3 bunches scallions, trimmed and cut into 3-inch pieces
2 large red bell peppers, cut into thin strips
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 cup freshly grated Parmesan cheese (optional)
1/4 cup balsamic vinegar

Position racks in lower third and middle of oven; preheat to 450°F.
Break linguine into pieces about 3 inches long. Cook the broken linguine in a large pot of boiling salted water until al dente, 6 to 8 minutes. Drain in a colander and rinse under cold water until cool. Press to remove excess water. Transfer to a large bowl, toss with 1 teaspoon oil and set aside.
Toss asparagus, scallions and bell peppers in a large bowl with the remaining 2 tablespoons oil, salt and pepper. Divide the vegetables between 2 large baking sheets, spreading them in an even layer.
Roast for about 10 minutes, stir the vegetables and switch the positions of the baking sheets. Continue roasting, stirring occasionally, until the vegetables are tender and well-browned, 10 to 15 minutes more.
Add the vegetables to the linguine and toss to combine. Add Parmesan and vinegar and toss again.

Per serving : 316 Calories; 8 g Fat; 2 g Sat; 5 g Mono; 6 mg Cholesterol; 52 g Carbohydrates; 13 g Protein; 10 g Fiber; 509 mg Sodium; 411 mg Potassium

Blueberries with Lemon Cream (recalculate nutritionals)
From EatingWell: Spring 2003

4 servings, 1/2 cup each | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

4 ounces lowfat cottage cheese
3/4 cup plain nonfat or lowfat Greek-style yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh blueberries

Place cottage cheese in a food processor fitted with an S-blade. Pulse until mixture begins to look creamy. Drain off any liquid from the yogurt; add yogurt to the bowl of food processor along with honey and lemon zest. Pulse until light and creamy.
Layer the lemon cream and blueberries in dessert dishes or small bowls. If not serving immediately, cover and refrigerate for up to 8 hours.

Per serving : 156 Calories; 7 g Fat; 4 g Sat; 0 g Mono; 22 mg Cholesterol; 19 g Carbohydrates; 6 g Protein; 2 g Fiber; 151 mg Sodium; 189 mg Potassium

Squash, Chickpea & Red Lentil Stew
From EatingWell: February/March 2006

8 servings | Active Time: 30 minutes | Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)
Ingredients

3/4 cup dried chickpeas
2 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes
2 large carrots, peeled and cut into 1/2-inch pieces
1 large onion, chopped
1 cup red lentils
4 cups vegetable broth
2 tablespoons tomato paste
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon saffron
1/4 teaspoon freshly ground pepper
1/4 cup lime juice
1/2 cup chopped roasted unsalted peanuts
1/4 cup packed fresh cilantro leaves, chopped

Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Per serving : 294 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 48 g Carbohydrates; 14 g Protein; 11 g Fiber; 578 mg Sodium; 1029 mg Potassium

Spinach Salad with Black Olive Vinaigrette
From EatingWell: January/February 1996

4 servings | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

3 tablespoons extra-virgin olive oil
1 1/2 tablespoons red-wine vinegar, or lemon juice
6 pitted Kalamata olives, finely chopped
1/4 teaspoon salt
Freshly ground pepper, to taste
6 cups torn spinach leaves
1/2 cucumber, seeded and sliced
1/2 red onion, thinly sliced

Whisk oil, vinegar (or lemon juice) and olives in a salad bowl. Season with salt and pepper. Add spinach, cucumbers and onions; toss well. Serve immediately.

Tropical Fruits with Pistachios & Coconut
From EatingWell: February/March 2005

4 servings | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

16 slices ripe mango, pineapple and/or papaya
4 teaspoons “lite” coconut milk
2 tablespoons chopped pistachios

Place fruit slices on a serving platter. Drizzle with coconut milk and sprinkle with pistachios.

Per serving : 124 Calories; 7 g Fat; 3 g Sat; 1 g Mono; 0 mg Cholesterol; 15 g Carbohydrates; 3 g Protein; 2 g Fiber; 17 mg Sodium; 164 mg Potassium

Day 4
Breakfast
Greek Omelet*
Strawberries (1 cup)
Lunch
Squash & Leek Lasagna*
Snack
Tomato & Basil Finger Sandwiches*
Nectarine (1 small)
Dinner
Sweet & Sour Tofu*
Brown Rice (3/4 cup)
Steamed Asparagus (1/2 cup)
Roasted Plums*

Greek Omelet
From EatingWell: Winter 2004

2 servings | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

1/4 cup cooked spinach
4 large eggs
1/2 cup crumbled feta cheese, (2 ounces)
2 scallions, thinly sliced
2 tablespoons chopped fresh dill
Freshly ground pepper, to taste
2 teaspoons extra-virgin olive oil

Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.
Set a rack about 4 inches from the heat source; preheat the broiler.
Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.

Per serving : 267 Calories; 19 g Fat; 7 g Sat; 7 g Mono; 387 mg Cholesterol; 4 g Carbohydrates; 19 g Protein; 2 g Fiber; 434 mg Sodium; 292 mg Potassium

Squash & Leek Lasagna
From EatingWell: October/November 2006

12 servings | Active Time: 1 hour | Total Time: 2 3/4 hours
Ingredients

10 ounces lasagna noodles, preferably whole-wheat or brown rice
2 tablespoons unsalted butter
4 large or 5 medium leeks, pale green and white parts only, thinly sliced and washed thoroughly (about 6 cups)
1/2 cup all-purpose flour
3 cups nonfat milk of choice (could be cow’s, plain soy, plain almond)
1 teaspoon dried thyme
1 teaspoon salt
3/4 teaspoon freshly grated nutmeg
1/2 teaspoon freshly ground pepper
2 2-pound butternut squash, peeled, halved, seeded and grated using the large-hole side of a box grater
6 ounces Parmigiano-Reggiano, grated using the large-hole side of a box grater
1/4 cup toasted pine nuts, (see Tip)

Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
Melt butter in a Dutch oven over medium heat. Add leeks; cook, stirring often, until softened, about 6 minutes. Sprinkle flour over the leeks; stir well. Cook, stirring constantly, for 2 minutes. Whisk in milk in a slow stream and cook, whisking constantly, until thick and bubbling, 8 to 10 minutes. Whisk in thyme, salt, nutmeg and pepper. Remove from the heat.
Assemble lasagna in the prepared baking dish by layering one-third of the noodles, one-third of the sauce, half the squash, one-third of the cheese, half the remaining noodles, half the remaining sauce, all the pine nuts, all the remaining squash, half the remaining cheese, all the remaining noodles, all the remaining sauce and all the remaining cheese. Cover with parchment paper then foil.
Bake the lasagna for 50 minutes. Uncover and bake until bubbling and lightly browned, 30 to 45 minutes more. Let stand for 10 minutes before serving (or follow make-ahead instructions).

Per serving : 277 Calories; 9 g Fat; 4 g Sat; 2 g Mono; 19 mg Cholesterol; 37 g Carbohydrates; 14 g Protein; 6 g Fiber; 464 mg Sodium; 514 mg Potassium

Tomato & Basil Finger Sandwiches
From EatingWell: August/September 2006

4 servings | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

4 slices whole-wheat or whole grain rice bread
8 teaspoons Neufchatel “cream cheese”
4 thick slices tomato
4 teaspoons sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper

Cut bread into rounds slightly larger than your tomato; a biscuit cutter works well. Spread each slice with 1 teaspoon Neufchatel cream cheese. Top with tomatoes, basil, salt and pepper.

Per serving : 75 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 0 mg Cholesterol; 12 g Carbohydrates; 2 g Protein; 2 g Fiber; 345 mg Sodium; 118 mg Potassium

Sweet & Sour Tofu
From EatingWell: October/November 2005 Serves Two

4 servings, 1 1/2 cups each | Active Time: 35 minutes | Total Time: 40 minutes
Ingredients

1 20-ounce can pineapple chunks or tidbits, packed in juice
3 tablespoons rice-wine vinegar
2 tablespoons ketchup
2 tablespoons wheat-free tamari soy sauce
1 tablespoon brown sugar
1 14-ounce package extra-firm water-packed tofu, drained, rinsed and cut into 1/2-inch cubes
2 teaspoons cornstarch
2 tablespoons canola oil, divided
2 tablespoons minced garlic
1 tablespoon minced ginger
1 large red bell pepper, cut into 1/2-by-2-inch strips
1 large green bell pepper, cut into 1/2-by-2-inch strips

Drain and set aside pineapple, reserving 1/4 cup of the juice. Whisk the reserved pineapple juice, vinegar, ketchup, soy sauce and sugar in a medium bowl until smooth. Place tofu in a large bowl; toss with 3 tablespoons of the sauce. Let marinate for at least 5 minutes and up to 30 minutes.
Meanwhile, add cornstarch to the remaining sauce and whisk until smooth.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the pan using a slotted spoon; whisk any remaining marinade into the bowl of reserved sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.
Add the remaining oil to the pan and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add red and green peppers and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the reserved sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple and cook, stirring gently, until heated through, about 2 minutes more.

Per serving : 255 Calories; 12 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 32 g Carbohydrates; 10 g Protein; 4 g Fiber; 368 mg Sodium; 537 mg Potassium

Roasted Plums
The Essential EatingWell Cookbook (2004)

4 servings | Active Time: 10 minutes | Total Time: 30 minutes
Ingredients

4-5 ripe plums, (about 1 pound)
1 1/2 teaspoons lemon juice
1 tablespoon sugar

Preheat oven to 425°F. Slice plums in half and remove pits. Toss the plums with lemon juice in a large bowl; add sugar and toss once again. Arrange the plums cut-side up in a shallow baking dish. Roast for 20 to 25 minutes, or until tender. If the juices in the pan begin to burn, add a little water and cover the pan loosely with aluminum foil. Let cool slightly before serving.

Per serving : 62 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 15 g Carbohydrates; 1 g Protein; 1 g Fiber; 170 mg Sodium; 7 mg Potassium

Day 5
Breakfast
Blueberry-Maple Muffins*
6 ounces milk of choice (skim, almond, coconut, soy)
Banana (1/2)

Lunch
Curried Corn Bisque*
Asian Slaw with Tofu & Shiitake Mushrooms*

Snack
Non Fat Greek-Style Plain Yogurt (1 cup)
Strawberries (1 cup)

Dinner
Portobello Paillards with Spinach, White Beans & Caramelized Onions*
Steamed Broccoli (1 Cup)
Watermelon Sorbet*

Blueberry-Maple Muffins
From EatingWell: Summer 2004
(Use gluten free baking mix in place of whole wheat flour and all-purpose flour for a GF muffin)

12 muffins | Active Time: 30 minutes | Total Time: 1 hour
Ingredients

1/5 cup whole flaxseeds
1 cup whole-wheat flour
3/4 cup plus 2 tablespoons all-purpose flour
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/2 cup pure maple syrup
1 cup nonfat buttermilk or almond milk
1/4 cup canola oil
2 teaspoons freshly grated orange zest (can sub lemon zest and juice)
1 tablespoon orange juice
1 teaspoon vanilla extract
1 1/2 cups fresh blueberries

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups.
Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

Per muffin : 208 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 36 mg Cholesterol; 31 g Carbohydrates; 6 g Protein; 3 g Fiber; 184 mg Sodium; 149 mg Potassium

Curried Corn Bisque
From EatingWell: February/March 2005

8 servings, 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

2 teaspoons canola oil
1 cup fresh or frozen chopped onions
1 tablespoon curry powder
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon salt, or to taste
1/4 teaspoon freshly ground pepper
2 16-ounce packages frozen corn, or 3 10-ounce boxes
2 cups reduced-sodium vegetable broth
2 cups water
1 cup “lite” coconut milk, (see Ingredient note)

Heat oil in a large saucepan over medium-high heat. Add onions and cook, stirring occasionally, until soft, about 3 minutes. Add curry powder, hot sauce, salt and pepper and stir to coat the onions. Stir in corn, broth and water; increase the heat to high and bring the mixture to a boil. Remove from the heat and puree in a blender or food processor (in batches, if necessary) into a homogeneous mixture that still has some texture. Pour the soup into a clean pot, add coconut milk and heat through. Serve hot or cold. Variation Make Curried Sweet Pea Bisque by substituting frozen peas for the corn.

Per serving : 138 Calories; 4 g Fat; 2 g Sat; 1 g Mono; 1 mg Cholesterol; 24 g Carbohydrates; 5 g Protein; 3 g Fiber; 121 mg Sodium; 291 mg Potassium

Asian Slaw with Tofu & Shiitake Mushrooms
From EatingWell: Spring 2003

4 servings, about 2 cups each | Active Time: 25 minutes | Total Time: 40 minutes
Ingredients

1/4 cup reduced-sodium soy sauce
2 1/2 tablespoons lemon juice
1 teaspoon wasabi powder, (see Note)
1 clove garlic, minced
12 ounces firm silken tofu, drained and cut into 1/2-inch cubes
4 cups lightly packed shredded napa cabbage, (see Ingredient note)
2 cups lightly packed shredded bok choy, (see Ingredient note)
2 tablespoons canola oil
2 cups sliced shiitake mushroom caps
2 teaspoons sesame oil

Whisk soy sauce, lemon juice, wasabi powder and garlic in a medium bowl. Gently stir in tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally.
Place cabbage and bok choy in a large serving bowl.
Drain the tofu, reserving the marinade. Heat canola oil in a large skillet or wok over medium-high heat. Add mushrooms and sesame oil; cook, stirring often, for 2 minutes. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
Spoon the tofu mixture over cabbage. Add the reserved marinade to the pan and bring to a boil, stirring. Pour the hot marinade over the salad and toss gently to coat. Serve immediately.

Per serving : 178 Calories; 12 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 11 g Carbohydrates; 9 g Protein; 2 g Fiber; 598 mg Sodium; 330 mg Potassium

Portobello Paillards with Spinach, White Beans & Caramelized Onions
From EatingWell: October/November 2005

4 servings | Active Time: 1 hour | Total Time: 1 hour
Ingredients

4 tablespoons extra-virgin olive oil, divided
1 large red onion, halved and thinly sliced
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt, divided
1/3 cup 1% milk
1/2 cup plain dry breadcrumbs
4 portobello mushroom caps, 3-4 inches in diameter
3 cloves garlic, minced
1 pound spinach, tough stems removed
1 15-ounce can white beans, rinsed
3/4 cup vegetable broth
1/2 cup grated Manchego, Gruyere or Parmesan cheese

Heat 1 tablespoon oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until brown, 8 to 10 minutes. Reduce heat to very low, season with 1/4 teaspoon pepper and 1/8 teaspoon salt. Continue cooking, stirring occasionally, until caramelized, about 15 minutes Transfer to a bowl and keep warm.
Meanwhile, place milk in a small bowl and place breadcrumbs on a large plate. Dip each mushroom cap in milk, then dredge in the breadcrumbs.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms, gill-side down. Place a heavy, heatproof plate or pie pan on top of the mushrooms and cook until golden brown, pressing down on the plate periodically to flatten them, about 6 minutes. Carefully remove the plate using an oven mitt or tongs, add 1 tablespoon oil to the pan and turn the mushrooms over. Replace the plate and cook, pressing the plate once or twice, until the mushrooms are golden brown and cooked through, 5 to 6 minutes more. Remove from heat; cover to keep warm.
Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add garlic and cook until fragrant, 20 to 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Stir in beans, broth and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook, stirring occasionally, until heated through, 1 to 2 minutes.
Cut each mushroom into thin slices and serve over the spinach. Top with the reserved onions and cheese.

Per serving : 358 Calories; 17 g Fat; 3 g Sat; 11 g Mono; 5 mg Cholesterol; 44 g Carbohydrates; 15 g Protein; 11 g Fiber; 755 mg Sodium; 1382 mg Potassium

Watermelon Sorbet
From EatingWell: Summer 2002

12 servings, 1/2 cup each | Active Time: 20 minutes | Total Time: 3 1/2 hours (including chilling & freezing times)
Ingredients

1/2 cup sugar
3/4 cup water
6 cups watermelon chunks, (4-pound watermelon), seeded
2 tablespoons lime juice

Combine sugar and water in a medium saucepan. Bring to a boil over medium-high heat, stirring to dissolve the sugar. Reduce heat to low and simmer for 5 minutes. Remove from heat and let cool to room temperature, about 45 minutes. Cover and refrigerate until chilled, about 1 hour.
Place watermelon and lime juice in a food processor; process until smooth. Set a sieve over a large bowl and press the puree through to remove tiny seeds. Whisk in the sugar syrup.
Pour the watermelon mixture into a shallow metal pan and freeze until ice crystals form around the edges, about 30 minutes. Stir the ice crystals into the center of the pan and return to the freezer; repeat every 20 minutes until all the liquid is frozen.
Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.

Per serving : 56 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 14 g Carbohydrates; 0 g Protein; 0 g Fiber; 1 mg Sodium; 88 mg Potassium

Day 6
Breakfast

Grateful Granola* (Homemade or LoveGrown Granola)
Strawberries (1 cup)
½ cup Low-Fat Vanilla Greek-Style Natural Yogurt (or milk of choice)

Lunch

White Beans, Spinach & Tomatoes over Quinoa*

Snack

1 organic apple, nectarine, or peach

Dinner

Red Pepper & Goat Cheese Frittata
Mixed greens (unlimited) with choice of vinaigrette (1 tablespoon)
Brown Rice (1/2 Cup)

Grateful Granola
If you love nuts like we do, then you’ll love this version of granola. The Vermonter in James appreciates the incredible maple flavor in this version as well. Experiment with adding dried fruit like organic dried blueberries or currants, after you’ve baked the granola.

Serves 14
6 cups organic rolled oats
1/2 cup (each) chopped almonds, hazelnuts, walnuts
1/3 cup organic canola oil
1/3 cup organic maple syrup
1/2 teaspoon maple flavor (frontier spices)
1 teaspoon cinnamon
Optional: 1/2 cup wheat germ or 1/4 cup ground flax seed
Other Options: dried blueberries, cranberries, apples

Preheat oven to 350 degrees. Mix together oats, nuts, and cinnamon in large bowl. Add oil, syrup, maple flavor and stir until well mixed. Divide mixture in half and spread evenly across 2 ungreased cookie sheets (should have at least a 1/2 inch “lip” on the side of the cookie sheet to prevent spills). Bake for about 20 minutes or until slightly browned. Allow to cool and then add dried fruit and mix again. Store in airtight containers and enjoy!

Per Serving (1/2 cup): 288 Calories; 16g Fat (1g sat); 8g Protein; 31g Carbohydrate; 5g Dietary Fiber;
0 mg Cholesterol; 3 mg Sodium.

White Beans, Spinach & Tomatoes over Quinoa

4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

2 cups cooked quinoa (1 cup uncooked)
2 tablespoons extra-virgin olive oil
4 cloves garlic, chopped
4 medium plum tomatoes, chopped
1 15-ounce can white beans, rinsed
1 10-ounce bag baby spinach
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/2 cup vegetable broth
1/4 cup sliced fresh basil, or 2 tablespoons prepared pesto

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in tomatoes and beans and cook, stirring often, until the tomatoes are beginning to soften and the beans are heated through, 2 to 4 minutes. Stir in spinach, pepper, salt and broth and cook, stirring constantly, until the spinach is just wilted, 2 to 3 minutes. Remove from the heat and stir in basil (or pesto). Spoon the bean-and-spinach mixture over the Parmesan toasts and serve hot.

Per serving : 270 Calories; 10 g Fat; 2 g Sat; 6 g Mono; 4 mg Cholesterol; 44 g Carbohydrates; 13 g Protein; 15 g Fiber; 729 mg Sodium; 497 mg Potassium

Red Pepper & Goat Cheese Frittata
From EatingWell: August/September 2006

6 servings | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

8 eggs
2 tablespoons finely chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
1 cup sliced red bell pepper
1 bunch scallions, trimmed and sliced
1/2 cup crumbled goat cheese

Position rack in upper third of oven; preheat broiler.
Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Per serving : 179 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 286 mg Cholesterol; 4 g Carbohydrates; 11 g Protein; 1 g Fiber; 326 mg Sodium; 200 mg Potassium

Day 7
Breakfast
Green God Smoothie* (Partner to the Green Goddess)

Snack
Hard Boiled Egg (1)
½ tomato, sliced

Lunch
Mexican Bean and Rice Salad*

Snack
1 medium peach
15 pistachios

Dinner
Zesty Zucchini and Squash

Green God Smoothie
Serves 1
Follow directions for Green Goddess smoothie (Day 3) but mix it up – alternate the greens or use pineapple juice as the base, try different berries – be creative!

Mexican Bean and Rice Salad
Serves 5
Ingredients
1 cup cooked brown rice
1/2 (15 ounce) can kidney beans, rinsed and drained
1/2 (15 ounce) can black beans, rinsed and drained
1/2 (15.25 ounce) can whole kernel corn, drained
1/2 small onion, diced
1/2 green bell pepper, diced
1 jalapeno peppers, seeded and diced
1/2 lime, zested and juiced
2 tablespoons chopped cilantro leaves
1/2 teaspoon minced garlic
3/4 teaspoon ground cumin
salt to taste

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.

Tempeh Tacos
Serves 4
Ingredients
1 (8 ounce) package tempeh
Olive oil (or sunflower oil)
1 (1 ounce) packet taco seasoning (or 2 T homemade seasoning)
1 1/4 cups water
8 corn tortillas
Cooking oil spray
shredded lettuce, about 2 cups
½ cup diced onion
1 tomato diced

Grate tempeh with cheese grater. Heat skillet over medium high heat. Add oil and add tempeh. Lower heat to medium and stir until tempeh is starting to brown. Add taco seasoning and water. Cook gently until thickened.
Spray tortillas with cooking oil spray on each side and warm over medium heat on a non-stick or cast-iron skillet. A few minutes on each side is all that is necessary.
Scoop into taco shells and top with diced tomatoes, onions, and shredded lettuce.

Zesty Zucchini and Squash

Prep: 15 Min | Cook: 25 Min | Ready In: 40 Min
Servings: 6
Ingredients
3 medium small yellow squash, cubed
3 small zucchini, cubed
1 (10 ounce) can diced tomatoes with green chile peppers
1/2 onion, chopped

In a large saucepan, combine squash, zucchini, tomatoes with chiles, onion, salt and garlic powder. Bring to a boil over medium-high heat.
Reduce heat to low and cook until tender-crisp.

Homemade Taco Seasoning
1 T chili powder
1/2 t garlic powder
1/2 t onion powder
1/4 t oregano
1/2 t paprika
2 t cumin
1/4 t sea salt
1/2 t black pepper
For a little heat add ¼ teaspoon red pepper flakes

Notes for Vegans:

Vegan Yogurt alternatives:
Some of these alternatives still contain the same active bacterial cultures as dairy-based yogurts, making them beneficial for digestion.
Always read the ingredients before purchasing yogurt alternatives. Some brands may include honey in their products, rendering them not vegan because honey is made by bees.
Soy Yogurt
Soy yogurt is the most common variety of vegan yogurt. Debra Wasserman, author of “Conveniently Vegan,” says that soy yogurt most closely resembles dairy-based yogurt in flavor and consistency. Soy yogurt is usually made of soy milk and an active culture. It’s widely available in most grocery stores, but many people choose to make their own because the process is exactly the same as making cow’s milk yogurt.
Rice Yogurt
Rice yogurt is made from liquid rice protein, known as rice milk. It contains the same active cultures as soy and dairy yogurt, but is a better choice for those who have soy allergies. Though rice yogurt has a mild flavor that’s similar to dairy-based yogurt, it is considerably thinner and not generally an appropriate substitute for dairy or soy yogurt in recipes.
Arrowroot Yogurt
Arrowroot yogurt usually is made from ground arrowroot, thick fruit puree and probiotics. It’s ideal for those with allergies since it contains no common triggers like wheat gluten. Though the probiotic bacterial cultures can be helpful for digestion, they can’t really produce a yogurt that is texturally the same as soy, rice or dairy yogurt. Arrowroot yogurt may be just a tad grittier, and it will taste more of fruit and grain than dairy.
Coconut Milk Yogurt
Coconut milk yogurt is very rich and creamy, and has a slight tropical flavor that many people find pleasant. It usually contains an active culture, but doesn’t always. To make sure your variety has an active bacterial culture, read the label carefully, or make your own with a vegan starter culture and canned coconut milk. Coconut milk yogurt actually works quite well in recipes because it is so creamy and rich, but the flavor may not mesh well with certain other dishes.

Egg Alternatives
Commercial Egg Replacer
Ener-G is an incredibly versatile and easy to use commercial egg replacer available in most health food stores and larger well-stocked grocery stores. I find that despite the instructions on the package to mix Ener-G with two tablespoons of water, some recipes will need a bit more moisture when replacing eggs using Ener-G, so you may need to compensate with an extra tablespoon of water or soy milk. Ener-G and other store-bought egg substitutes are relatively flavorless and work best in baked goods, such as cookies, muffins and cakes, and can also be used to bind ingredients together in a vegan casserole or loaf. Ener-G is vegan and certified kosher, but be sure to read the labels carefully on other brands, as some may contain egg whites.

Bananas and Applesauce
Smash up or blend about a half a banana or 1/4 cup applesauce to use as an egg replacer in baked goods such as muffins, pancakes or yeast-free quick breads, such as pumpkin bread, and of course, banana bread! Bananas and applesauce add the perfect amount of thick moisture, like eggs, but they won’t help your dishes rise or turn out light and fluffy, so be sure the recipe you are using includes a bit of baking powder or baking soda to help it rise if needed.

Tofu
Tofu is the best way to substitute eggs in dishes such as a quiche, fritatta or egg salad. The texture of silken tofu or crumbled regular tofu is surprisingly similar to boiled or cooked eggs when used in a similar recipe and, by adding a bit of mustard, turmeric or nutritional yeast to your dish to give it a yellow hue, your eyes will be tricked as well as your taste buds! Because other recipe adjustments are probably needed to make an egg-free fritatta, for example, its best to follow a recipe rather than just replacing the eggs with tofu.

Silken tofu is also an appropriate egg substitute in baked goods. To use, blend 1/4 cup silken tofu with liquid ingredients until tofu is smooth and creamy. While it won’t alter the flavor of a recipe, using tofu as an egg substitute will make baked goods a bit on the heavy and thick side, so it works well in brownies and pancakes, but wouldn’t work well in something like an angel food cake that needs to be light and fluffy.