Serves 2 | Better than greasy takeout, this lo mein is healthy and uses up whatever stir-fry veggies you have on hand. You can also use any kind of noodle you like here, such as soba, udon, spaghetti, or linguine.
LO MEIN SAUCE:
2 tbsp low-sodium soy sauce
1 tsp rice vinegar
dash of ground ginger
dash of garlic powder (granulated)
drop of agave nectar
1⁄4 tsp Asian hot sauce
LO MEIN:
3 oz Asian noodles
5 green onions
2 garlic cloves, minced
1 tbsp minced fresh ginger
pinch of red pepper flakes
1 c sliced mushrooms (optional)
Other vegetables of your choice (optional)
1 to 2 c stir-fry veggies
Prepare noodles according to package instructions.
Meanwhile, whisk all ingredients for Lo Mein Sauce together and set aside.
Cut the roots and dark green stalks off the onions. Discard the roots and save the stalks for another use. Cut the white and light green parts into 2-inch pieces and then slice in half lengthwise; set aside.
Line a large skillet with a thin layer of water. Bring to a boil and add onions, garlic, ginger, and red pepper flakes.
After a minute, add mushrooms and other vegetables and continue to cook until everything is al dente: cooked but still crisp. Add a little water as necessary to prevent sticking but use the least amount possible.
Once everything is cooked, toss with prepared noodles and pour Lo Mein Sauce over top, stirring to coat and evenly distribute everything.
NUTRITIONAL INFORMATION (WITH NOODLES) 
200 Calories, 0.8g Fat, 43g Carbohydrates, 2.8g Fiber, 3.3g Sugars, 9.6g Protein
Serves 2 | Using tofu to make a cream sauce for pasta not only cuts the fat, it adds protein to an otherwise carb-heavy dish. Frozen peas make this dish evergreen, but you can substitute asparagus and tomatoes when they’re in season.
4 oz whole-wheat spaghetti
2 c frozen peas
6 oz silken tofu
2 tbsp Dijon mustard
1 tbsp apple cider vinegar
dash of ground nutmeg (optional)
black pepper, to taste
Cook pasta according to package instructions, tossing peas or asparagus into the cooking water a few minutes before the pasta is done to warm and/or cook the veggies.
Meanwhile, combine tofu, mustard, vinegar, and optional nutmeg in a blender.
Whiz until smooth and creamy, adding 1 to 2 tablespoons of water if necessary.
Toss warm pasta and veggies with the cream sauce and garnish with freshly ground black pepper before serving.
CHEF’S NOTE: Any pasta shape and gluten-free pasta may be substituted here. Half a package of Mori-Nu tofu (any firmness) may also be substituted for the silken tofu.
NUTRITIONAL INFORMATION 261 Calories, 3.7g Fat, 40.9g Carbohydrates, 12g Fiber, 9.2g Sugars, 17.8g Protein
Serves 2 | This is a great way to use up leftover pumpkin. It whips up as quickly as you can boil pasta and really captures the taste of autumn. By the way, you can use the rest of your pumpkin and fresh sage to make Harvest Cornbread.
4 oz whole-wheat pasta
3⁄4 c vegetable broth
3⁄4 c canned pure pumpkin
1 to 2 tbsp minced fresh sage
1⁄8 tsp pumpkin pie spice
pinch of dried oregano
pinch of red pepper flakes (optional)
salt and pepper, to taste
vegan Parmesan for garnish (optional)
Cook pasta according to package instructions.
Meanwhile, combine remaining ingredients together in a small saucepan and heat over low until thoroughly warm, about 5 minutes.
Taste, adding more sage if desired plus salt and pepper to taste.
Cover and let sauce rest for 5 to 10 minutes, allowing the flavors to merge and sauce to thicken slightly.
Toss cooked pasta with pumpkin sauce and taste, adding more salt and pepper as needed. Garnish with vegan Parmesan if desired.
CHEF’S NOTE: For a one-pot meal, prepare sauce in the same pot used to cook pasta, setting the pasta aside as you make the sauce.
NUTRITIONAL INFORMATION (WITH 2 OZ PASTA) 262 Calories, 2.4g Fat, 51g Carbohydrates, 8.2g Fiber, 5.3g Sugars, 10g Protein
Serves 3 | Here’s my healthy and vegan take on Hamburger Helper. It’s quick, easy, and really comforting. Extend this dish by adding in a can of kidney beans.
4 oz whole-wheat elbow macaroni
1 8-oz pkg tempeh
1 c water
1 tbsp low-sodium soy sauce
1 tbsp nutritional yeast
21⁄2 tbsp chili powder
11⁄2 tsp ground cumin
11⁄2 tsp dried oregano
2 tsp garlic powder (granulated)
11⁄2 tbsp ketchup
11⁄2 tbsp yellow mustard
1 sweet onion, diced
1 14-oz can diced tomatoes
1 15-oz can kidney beans, drained and rinsed (optional)
hot sauce (optional)
Cook macaroni according to package instructions and set aside.
Meanwhile shred tempeh with a cheese grater and set aside.
Whisk next nine ingredients together (water through mustard) in a skillet or large pot.
Add tempeh and onion and bring to a boil. Once boiling, reduce to low-medium and continue to cook until most of the liquid has absorbed.
Add tomatoes with their juice and beans, if using, and cook for another minute or so, until both are warm, but be careful not to let all the liquid cook off.
Toss with pasta and serve with hot sauce on the table.
CHEF’S NOTE: Any small-shaped pasta or gluten-free pasta can be substituted here.
CHEF’S NOTE: For a one-pot meal, cook macaroni in a large pot first, then use the same pot to cook the tempeh.
NUTRITIONAL INFORMATION 362 Calories, 11.1g Fat, 48.8g Carbohydrates, 7.9g Fiber, 5.7g Sugars, 22.8g Protein
Serves 2 | This really isn’t a true puttanesca. I pretty much call any kind of spaghetti with olives “puttanesca” and that’s what’s going on here. I made this dish on the fly one afternoon at my friend Andrea’s apartment out of all the odds and ends in her fridge. It was so delicious!
4 oz whole-wheat spaghetti
2 garlic cloves, minced
pinch of red pepper flakes
4 c baby spinach
1 c cherry tomatoes, sliced
1⁄2 c marinara sauce
1 c chickpeas
1⁄2 c black olives, sliced
salt and pepper, to taste
CHEF’S NOTE: Any pasta you have may be substituted for spaghetti, including gluten-free pastas.
CHEF’S NOTE: For a low-carb option, use spaghetti squash instead of pasta.
Cook the pasta al dente according to package instructions.
Meanwhile, line a skillet with a thin layer of water and sauté garlic for a minute, then add red pepper flakes and cook for another minute or two, until both are fragrant.
Add spinach and tomatoes, and a splash of additional water if needed.
Continue to cook, stirring constantly, until the spinach turns a darker green and the tomatoes begin to soften but are neither mushy or falling apart, about 45 seconds.
Drain away any excess water and set aside.
Combine marinara with the spaghetti, stirring so the spaghetti is evenly coated with sauce. Then mix in spinach-tomato mixture and chickpeas.
Season with salt and pepper to taste and top with black olives before serving.
NUTRITIONAL INFORMATION 336 Calories, 6.7g Fat, 59.7g Carbohydrates, 14.4g Fiber, 5.8g Sugars, 15.7g Protein
Serves 2 | Pictured on previous page and here | I created this dish back in college and served it any time I wanted to impress someone (read: cute boys). I like to serve this in the summer because it’s light and refreshing. To round out the dish and add a bit of color, add fresh baby spinach or asparagus spears before serving.
8 oz whole-wheat spaghetti
1 pint cherry tomatoes, sliced in half
juice of 1 lemon
1⁄4 c fresh basil, chopped
2 tbsp capers
black pepper, to taste
1 basil leaf for garnish (optional)
CHEF’S NOTE: For a gluten-free dish, use gluten-free pasta
Cook pasta according to the package instructions. A minute before the pasta is done, add the tomatoes to the cooking water to cook with the pasta. You want the tomatoes to soften slightly but still be fairly crisp.
Drain, and rinse pasta and tomatoes briefly with cool water so the pasta is still warm, but not boiling hot.
Return the pasta to the pot and add the lemon juice, fresh basil, and 2 tablespoons of capers; mix to combine. You can add another tablespoon of capers if you really like the taste and contrast.
Garnish with fresh black pepper and a nice basil leaf.
CHEF’S NOTE: For a stronger lemon flavor, add lemon zest to the pasta.
CHEF’S NOTE: This pasta dish is also great chilled and the flavor intensifies the next day, so look forward to leftovers.
NUTRITIONAL INFORMATION 174 Calories, 1g Fat, 37.8g Carbohydrates, 7.3g Fiber, 5.2g Sugars, 7.7g Protein
Makes 11⁄2 cups | This pesto sauce comes together in an instant and is great for tiresome weeknights when the only thing you’re capable of doing is boiling pasta. To round out the meal, add any of the following: canned artichoke hearts, quartered; hearts of palm, sliced; cherry tomatoes, sliced; kalamata olives, sliced; broccoli florets; or asparagus spears, sliced.
6 oz plain vegan yogurt
1 c fresh basil leaves, packed tight
1 garlic clove
juice of 1 lemon wedge
salt and pepper, to taste
CHEF’S NOTE: If you can’t find commercial vegan yogurt, try using 1 cup of soft or silken tofu.
CHEF’S NOTE: The more basil, the merrier—you really want to pack your measuring cup full of basil.
Combine yogurt, basil, and garlic in a blender or food processor and puree until smooth, creamy, and a brilliant green.
Taste. If the yogurt was sweetened and the pesto is a little sweet for your taste, add lemon (about 1⁄4 teaspoon of juice). You can also add more basil here if the pesto is not as strong as you’d like. Add salt and pepper. Toss 1⁄4 cup of pesto with cooked pasta (slightly warm or lightly chilled but not piping hot), adding more pesto as necessary until the pasta is well coated, or use the pesto as a sandwich spread, as a pizza sauce, a dip, or any way you enjoy pesto.
VARIATION
Spinach Pesto 
Substitute 2 cups of fresh spinach (baby spinach, or chopped with stems removed) for the basil, but you’ll want to add more garlic cloves (to taste) to balance out the spinach flavor.
QUICK PESTO (1⁄4 C) 20 Calories, 0.5g Fat, 2.3g Carbohydrates, 0g Fiber, 2g Sugars, 1.7g Protein
SPINACH PESTO (1⁄4 C) 16 calories 0.4g Fat, 1.9g Carbohydrates, 0g Fiber, 1.5g Sugars, 1.4g Protein
Serves 2 | Fruit stands are all over Los Angeles the way hot dog carts are all over Manhattan. Sometimes the vendors will sprinkle hot spices over the fruit, and it’s that sweet-to-spicy contrast I’ve incorporated here, in an Asian-inspired dish.
6 oz udon noodles
1 bunch green onions
1 c vegetable broth, divided
2 garlic cloves, minced
1⁄4 tsp red pepper flakes
2 tbsp low-sodium soy sauce
2 tbsp rice vinegar
1 tbsp sweet red chili sauce
3 tsp fresh minced ginger
1 mango, skinned and cubed
CHEF’S NOTE: Udon noodles are thick, flat, wheat-based Japanese noodles. Thick brown-rice noodles may be substituted for convenience or a gluten-free option.
Prepare noodles according to package directions, rinsing with cold water, draining, and setting aside.
Cut the dark green stalk and root end off the green onions, tossing the roots, but reserving the stalks for later. Slice the remaining white and light green parts of the onions in half and then in half again, so each piece is about 2 inches long, and set aside.
Pour 1⁄3 cup of vegetable broth into a large skillet and add garlic, a pinch of red pepper flakes, low-sodium soy sauce, and vinegar; stir to combine. Taste, adding more low-sodium soy sauce if desired.
Bring to a boil over high heat and sauté for 2 minutes. Add chopped green onions and cook for another minute. Add another 1⁄3 cup of broth, red chili sauce, and ginger and cook for another minute or two, stirring to combine everything.
Turn off heat and add remaining broth if necessary. You want a slight sauce in the pan—a thin layer along the bottom. Taste, adding more red chili sauce is desired.
Add mango and cooked noodles, stirring to combine.
Move the mixture away from heat and let flavors merge in the skillet. Slice leftover green onion parts on the diagonal. Reserve a few onion slices, but stir the rest into the noodle dish. Plate, garnish, and serve.
NUTRITIONAL INFORMATION 412 Calories, 2.9g Fat, 82.9g Carbohydrates, 8.1g Fiber, 24.6g Sugars, 15.5g Protein
Makes 1 cup | This rich and creamy sauce is perfect over pasta on a busy week night. If you can, make it ahead—the flavors intensify the next day.
1⁄4 c sun-dried tomatoes
1 c nondairy milk
1⁄4 c nutritional yeast
1 tsp yellow miso
1⁄2 tsp onion powder (granulated)
dash of paprika
1⁄4 tsp Cajun Seasoning
pinch of salt
few dashes of black pepper
1 garlic clove
juice of 1 lemon slice
basil flakes or chopped fresh basil for garnish (optional)
CHEF’S NOTE: Tomato sauce can be used in place of the sun-dried tomatoes if you’re in a pinch, but sun-dried tomatoes are preferable.
Rehydrate tomatoes by filling a small saucepan with water halfway and bringing itto a boil.
Once boiling, add tomatoes and turn off heat. Tomatoes should be ready in about 10 minutes.
Drain water off and combine rehydrated tomatoes with remaining ingredients in a blender and puree until smooth.
Transfer to a saucepan and gently warm over low heat.
Taste, whisking in another 1 to 2 tablespoons of nutritional yeast if desired.
Serve over pasta or use as a dunking sauce with crusty bread. Garnish with a few dried basil flakes or a pinch of chopped fresh basil if desired.
CHEF’S NOTE: If you use unsweetened nondairy milk, you may need add a drop or two of agave nectar or a pinch of sugar to take the acidic edge off the sun-dried tomatoes.
NUTRITIONAL INFORMATION (1⁄4 C) 76 Calories, 1.7g Fat, 10.2g Carbohydrates, 3.1g Fiber, 3.3g Sugars, 7.3g Protein
Serves 3 | This is a slightly spicy south-of-the-border take on mac ‘n’ cheese. You can make it as spicy as you like by adding more green chilies, red pepper flakes, or hot sauce. Don’t let the long ingredients list scare you off. It’s mostly spices.
11⁄4 c whole-wheat pasta
11⁄4 c nondairy milk
1⁄3 c nutritional yeast
2 tbsp yellow miso
2 tbsp cornstarch
1 tsp onion powder (granulated)
1 tsp garlic powder (granulated)
1⁄2 tsp paprika
1⁄2 tsp ground cumin
1⁄4 tsp turmeric
pinch of red pepper flakes
2 tbsp minced green chilies
2 tbsp tomato sauce
1 15-oz can black beans, drained and rinsed
chopped tomatoes for garnish (optional)
1 sliced green onion for garnish (optional)
hot sauce, to taste (optional)
Cook pasta according to package instructions, immediately drain, rinse with cold water, and set aside.
Whisk nondairy milk, nutritional yeast, miso, cornstarch, spices, green chilies (adding more if you like), and tomato sauce together in a saucepan.
Heat over medium heat and bring to a near-boil, then turn heat down to low and allow to thicken, stirring occasionally.
Taste, adding more red pepper flakes (or hot sauce) as desired.
Stir in beans and pasta, until everything is well coated.
Garnish with tomatoes, green onion slices, and a splash of hot sauce.
CHEF’S NOTE: Gluten-free pasta or any pasta shape can be used here but tubular pasta, such as elbow macaroni or ziti, works best.
CHEF’S NOTE: To make this a one-pot meal, prepare sauce in the same pot you used to cook pasta.
NUTRITIONAL INFORMATION 401 Calories, 2.9g Fat, 68g Carbohydrates, 12.4g Fiber, 8.3g Sugars, 23.1g Protein
Serves 2 | I was raised on pasta, and while I love marinara sauce, sometimes I want a change of pace. That’s where this dish comes in. Balsamic vinegar, asparagus, tomatoes, and pasta? They belong together.
1 bunch asparagus
1 pint cherry tomatoes, sliced in half
3 garlic cloves, sliced thinly
4 oz whole-wheat pasta
3 dashes of garlic powder (granulated)
pinch of Italian seasoning
balsamic vinegar, to taste
CHEF’S NOTE: Gluten-free pastas can be used here, as can any pasta shape, but long noodles such as spaghetti and linguine work best.
Preheat oven to 425°F.
Trim the woody bottom (about the lower 1⁄3) off of the asparagus.
Line up asparagus on a cookie sheet, spritz lightly with oil spray and sprinkle generously with salt and pepper. Shake the tray so the asparagus rotate, then spray and season again. Add tomatoes and garlic, scattering them about, but take care to place garlic on top of the asparagus.
Bake for 10 to 15 minutes, until asparagus is cooked and tender, but still crisp and bright green. Garlic should be golden around the edges and the tomatoes should be soft.
Meanwhile, cook pasta according to package directions and drain.
While pasta is still hot, toss with a few dashes of garlic powder and a good pinch of Italian seasoning.
Drizzle a little balsamic over cooked veggies and toss to coat, adding more balsamic until there is a light coating on the pasta and veggies, or to taste.
NUTRITIONAL INFORMATION 262 Calories, 1.9g Fat, 52.7g Carbohydrates, 8.4g Fiber, 7.4g Sugars, 10.3g Protein
Makes 2 cups | I love this ricotta for my salads, but it also really jazzes up a plain bowl of pasta with marinara while adding a good bit of protein to a usually carb-heavy dish.
1 lb extra-firm tofu
1⁄4 c nutritional yeast
1⁄2 tsp yellow or white miso (optional)
1 tsp lemon juice
1 tbsp Italian seasoning
1⁄4 tsp onion powder (granulated)
1⁄4 tsp garlic powder (granulated)
black pepper, to taste
Give tofu a good squeeze, pressing out any excess moisture, then crumble into a mixing bowl using your hands.
Add remaining ingredients and stir with a fork or your hands until well combined.
Taste, adding another 1 tablespoon of nutritional yeast if desired, plus more miso, lemon juice, or Italian seasoning to taste.
Add fresh black pepper and serve.
NUTRITIONAL INFORMATION (1⁄4 C) 25 Calories, 0.8g Fat, 2.8g Carbohydrates, 1.3g Fiber, 0g Sugars, 2.5g Protein
