The Eat-Clean Diet Vegetarian Cookbook

PREP: 30 minutes | COOK: 30 minutes | YIELD: 8 fajitas

As you’re probably well aware, tofu has the habit of taking on the flavors of whatever it is cooked with. In this quick and easy dish, the spices give the tofu a fajita-worthy kick that will definitely keep you coming back for more!

SEASONING

1 tsp (5 ml) ground cumin

1 tsp (5 ml) chili powder

½ tsp (2.5 ml) smoked paprika

½ tsp (2.5 ml) garlic powder

½ tsp (2.5 ml) each sea salt and freshly ground black pepper

1 green pepper, seeded and thinly sliced

2 poblano peppers, seeded and thinly sliced

1 orange or red pepper, seeded and thinly sliced

2 jalapeño peppers, seeded and thinly sliced (optional)

½ onion, thinly sliced

½ lb (225 g) cremini mushrooms, sliced, about 4 cups (950 ml)

4 cups (950 ml) broccoli florets, cut into large bite-sized pieces

2 lbs (908 g) extra-firm tofu, drained, pressed dry with paper towels, and cut into 1-inch cubes

2 Tbsp (30 ml) Bragg’s Liquid Aminos Eat-Clean Cooking Spray (see Supportive Recipes)

8 sprouted-grain tortillas, such as Ezekiel, warmed in the oven

Combine seasoning ingredients in a small bowl. You will use half of the seasoning for the vegetables (peppers, mushrooms and broccoli), and half for the tofu.

Heat a very large cast-iron skillet thoroughly on medium and spray with Eat-Clean Cooking Spray. Working in batches, add peppers to skillet in a single layer and sprinkle with a little of the seasoning. Cook for 3 to 5 minutes until lightly browned and tender-crisp, stirring occasionally. Transfer to a bowl, spray skillet with a little more Eat-Clean Cooking Spray, and repeat until all peppers are cooked. Now repeat this process with mushrooms, and then broccoli.

Wipe out skillet with a paper towel and return to heat. Spray with Eat-Clean Cooking Spray and add tofu. Sprinkle with remaining half batch of the seasoning. Cook, stirring occasionally, until heated through and lightly browned, about 3 minutes. Remove from heat and stir in Bragg’s Liquid Aminos.

To build your fajitas, lay out tortillas and divide veggies among them, about 1 cup (240 ml) per tortilla, and top each with tofu. If desired, add some Mexican hot sauce and plain low-fat yogurt. Fold up and enjoy!

NUTRITIONAL VALUE PER SERVING (1 FAJITA WITH 4 OZ TOFU + 1 CUP VEGGIES):

Italian Marinara Beanball Subs

PREP: 20 minutes | COOK: 35-40 minutes | YIELD: 5 servings

My daughter, Rachel, loves the classic Italian meatball sub, but she doesn’t like to splurge too often. This vegetarian version ups the nutritional quality without sacrificing adequate protein or taste. It’s become Rachel’s new favorite sandwich.

BEANBALL INGREDIENTS

½ yellow or white onion, cut into large chunks

2 cloves garlic, peeled

½ cup (120 ml) basil leaves, packed

½ cup (120 ml) flat leaf parsley, packed

2 cups cooked, rinsed and drained or 1 x 15-oz (440 ml) BPA-free can organic great northern, white kidney or cannellini beans, drained and rinsed

1 cup (240 ml) cooked red quinoa

2 Tbsp (30 ml) Bragg’s Liquid Aminos

2 Tbsp (30 ml) nutritional yeast, plus more to garnish

Pinch red pepper flakes

¼ cup (60 ml) whole wheat dry bread crumbs

¼ cup + 2 Tbsp (60 ml + 30 ml) wheat germ

2 Tbsp (30 ml) extra virgin olive oil

¼ tsp (1.25 ml) each sea salt and black pepper

1½ cups (360 ml) Clean Marinara Sauce (see Supportive Recipes) or any jarred Clean spaghetti sauce

5 x 6-inch sections whole-grain baguette, sliced in half lengthwise, keeping enough of the bread intact to create a hinge

Preheat the oven to 350°F (175°C).

To a food processor, add onion, garlic, basil and parsley. Pulse chop until smooth. Scrape into a large bowl. Add beans to processor and pulse chop until chunky. Scrape out into bowl. Add remaining beanball ingredients to bowl and stir to combine thoroughly.

Roll one beanball to check the consistency. If mixture is too moist to easily hold its shape, add 2 Tbsp (30 ml) more bread crumbs and 1 Tbsp (15 ml) more wheat germ, and stir to combine.

Once the mixture has the right consistency, roll into golf-ball-sized balls and place on a baking sheet lined with parchment. Bake 35 to 40 minutes, until firm to the touch and lightly browned.

To assemble subs, pour ½ cup (120 ml) of marinara inside each section of baguette, add four beanballs and top with a sprinkle of nutritional yeast, if desired. Serve hot.

NUTRITIONAL VALUE PER SERVING (EACH SERVING: 6-INCH SECTION OF BAGUETTE, 4 BEANBALLS, ½ CUP MARINARA):

Beluga Lentils with Porcini
Mushrooms, Asparagus and a Sunny Egg

PREP: 15 minutes | COOK: 25 minutes | YIELD: 4 servings

Don’t be afraid of the unique ingredients used in this recipe! You can use beluga lentils and porcini mushrooms in so many other recipes that I’m sure any extras won’t go to waste. Or you could make seconds and thirds of this recipe – it’s sure to be a hit!

1 cup (240 ml) black beluga lentils, rinsed

1 clove garlic, peeled and slightly smashed

1 bay leaf

½ cup (120 ml) dried porcini mushrooms

1 cup (240 ml) boiling water

1 tsp (5 ml) extra virgin olive oil

1 clove garlic, minced

½ tsp (2.5 ml) chopped fresh thyme

Optional: 1 tsp (5 ml) truffle-infused extra virgin olive oil

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

1 small bunch baby asparagus, stalk ends trimmed

Eat-Clean Cooking Spray (see Supportive Recipes)

4 eggs

Combine lentils, garlic, bay leaf and 2½ cups (600 ml) water in a pot and bring to a simmer. Partially cover and simmer until lentils are tender but still holding their shape, 15 to 20 minutes. Drain and discard garlic and bay leaf.

While lentils cook, place mushrooms in a small bowl and cover with boiling water. Allow to rehydrate, about 5 minutes, and then drain thoroughly. Heat olive oil in a skillet on medium. Add mushrooms and cook until lightly browned, about 3 minutes. Stir in garlic and thyme and cook for about 1 minute more. Transfer mushrooms to lentils and add truffle oil (if using), salt and pepper. Stir to combine.

Steam asparagus 1 or 2 minutes until tender-crisp.

Turn on broiler. Heat a large, ovenproof nonstick skillet on medium and spray with Eat-Clean Cooking Spray. Crack eggs carefully into skillet, taking care to keep yolks intact. Cook until whites are mostly set, 3 to 4 minutes. Put skillet under broiler for about 15 seconds to finish cooking whites. Remove and season with a pinch of salt and pepper.

To serve, mound lentils on plates, lay 6 to 7 asparagus spears over lentils, and place egg on top. Serve immediately.

MAKE IT VEGAN!

Simply omit the eggs.

NUTRITIONAL VALUE PER SERVING (EACH CONTAINING ¾ CUP LENTILS, 6 TO 7 SPEARS ASPARAGUS AND 1 EGG):

Chana Dal with Caramelized
Onions and Coconut

PREP: 10 minutes | COOK: 60 minutes | YIELD: 5 x 1-cup servings

Chana dal and the chickpea are very similar legumes, but the chana is smaller, sweeter and has a much lower glycemic index. If you’re in a pinch, you can substitute chickpeas for the chana dal in this recipe.

2 cups (480 ml) chana dal (split desi chickpeas), picked through and rinsed

1 Tbsp (15 ml) finely grated fresh ginger

1 tsp (5 ml) garam masala

½ tsp (2.5 ml) ground turmeric

½ tsp (2.5 ml) ground coriander

¼ tsp (1.25 ml) cayenne

½ tsp (2.5 ml) sea salt

¼ tsp (1.25 ml) freshly ground black pepper

1 Tbsp (15 ml) coconut oil

1 large onion, finely chopped

2 Tbsp (30 ml) unsweetened flaked coconut

2 Tbsp (30 ml) fresh lime juice

¼ cup (60 ml) chopped fresh cilantro, to garnish

In a large pot or Dutch oven, combine chana dal, 6 cups (1.44 L) water, ginger, garam masala, turmeric, coriander, cayenne, salt and pepper. Bring to a boil, stir, then cover and reduce heat to simmer for about 60 minutes, stirring occasionally.

While chana dal cooks, heat coconut oil in a large skillet on medium high. Add onions and cook until they start to brown, about 3 minutes. Reduce heat to medium low and continue to cook until onions are well browned, 8 to 10 minutes more. Stir in flaked coconut and cook for about 1 minute. Remove from heat.

Blend chana dal with a handheld immersion blender or stand blender until slightly smooth with some of the chickpeas still intact. Stir in lime juice, half of browned onions and coconut.

Ladle into bowls, top with remaining browned onions and coconut, and sprinkle with chopped cilantro.

NUTRITIONAL VALUE PER SERVING:

“Taking a day of active rest is a great way to help keep your workout routine fresh and fun. Any low-impact activity, such as horseback riding, hiking or skating with the kids, will do wonders for your mind, body and muscles.”

Stuffed Shells

PREP: 25 minutes | COOK: 45 minutes | YIELD: 8 servings; about 3 stuffed shells per serving

Hearty, comforting and Clean – this is the stuff your Italian dreams are made of!

10 oz (284 g) jumbo shell pasta

8 oz (225 g) tempeh

1 Tbsp (15 ml) extra virgin olive oil

½ yellow onion, finely chopped

½ tsp (2.5 ml) herbes de Provence

½ tsp (2.5 ml) sweet paprika

½ tsp (2.5 ml) garlic powder

Pinch freshly grated nutmeg

Sea salt and freshly ground black pepper, to taste

15 oz (425 g) low-fat ricotta, about 2 cups (480 ml)

3 egg whites

1 Tbsp (15 ml) finely chopped fresh basil

1 Tbsp (15 ml) finely chopped fresh flat leaf parsley

3 cups (720 ml) Clean Marinara Sauce (see Supportive Recipes) or jarred Clean spaghetti sauce

¼ cup (60 ml) freshly grated Parmesan cheese

Preheat oven to 375°F (190°C).

Cook shell pasta according to package directions in salted water. Drain and spread out on a baking sheet in a single layer.

Meanwhile, finely crumble tempeh by grating on a stand grater or by pulsing in a food processor.

Heat olive oil in a large nonstick skillet on medium. Add onion and herbes de Provence, and cook until soft and translucent. Add crumbled tempeh, paprika, garlic powder and nutmeg, and season with salt and pepper. Increase heat and cook, stirring occasionally, until tempeh starts to brown. Transfer tempeh to a large bowl and add ricotta, egg whites, basil and parsley, and season with salt and pepper. Mix well.

Spread ½ cup (120 ml) marinara sauce on the bottom of a very large casserole dish or pan. Spoon ricotta mixture into shells, about 1½ Tbsp (22.5 ml) for each shell, and place the shells in prepared dish. Pour remaining marinara sauce over shells and sprinkle with Parmesan. Cover and bake for about 45 minutes until bubbling.

NUTRITIONAL VALUE PER SERVING:

Taco Night

PREP: 20 minutes | COOK: 10 minutes | YIELD: 8 servings

Make taco night a family activity by getting the kids to assemble their own tacos! Tex Mex Beans and Tex Mex Rice (see ch. 7) make perfect side dishes.

1 cup (240 ml) high-protein textured soy or vegetable protein (see Prep Tip)

1 cup (240 ml) low-sodium vegetable broth, boiling, gluten free if necessary

8 oz (225 g) tempeh

1 Tbsp (15 ml) extra virgin olive oil

1 cup (240 ml) finely chopped onion

1 tsp (5 ml) chili powder

1 tsp (5 ml) ground cumin

½ tsp (2.5 ml) garlic powder

1 chipotle pepper in adobo, minced (for less heat substitute ½ tsp / 2.5 ml smoked paprika)

1 Tbsp (15 ml) tomato paste

1 Tbsp (15 ml) Bragg’s Liquid Aminos

Pinch sea salt

8 x 8-or 9-inch whole wheat flour tortillas or 16 x 5-or 6-inch corn tortillas

TACO FIXIN’S

Shredded lettuce

Chopped tomatoes

Chopped onion

Sliced or diced avocados

Chopped cilantro

Plain yogurt (omit for vegan)

Mexican hot sauce

In a bowl, stir together textured soy or vegetable protein and vegetable broth, and set aside. Pulse tempeh in a food processor until finely crumbled. In a large nonstick skillet, heat olive oil on medium. Add onion and cook, stirring occasionally, until soft and translucent, 3 to 5 minutes. Add the crumbled tempeh, rehydrated textured soy protein, chili powder, cumin, garlic powder, chipotle pepper (or paprika), tomato paste, Bragg’s Liquid Aminos, ¼-½ cup (60-120 ml) water, and a pinch of sea salt. Stir mixture to combine and heat through.

Serve in warm tortillas topped with your favorite taco fixin’s.

PREP TIP

Textured soy or vegetable protein is also known as TSP or TVP. It is made of defatted soy flour and can be found on shelves in the health food section. It does not need to be refrigerated since it comes dehydrated. To rehydrate, follow package directions. Generally, combine 1 cup (240 ml) TSP or TVP with ⁷/₈ cup (207 ml) boiling water or broth, stir, and let sit for 5 to 10 minutes until soft.

NUTRITIONAL VALUE PER SERVING (1 X 8-OR 9-INCH WHOLE WHEAT TORTILLA FILLED WITH ½ CUP TACO FILLING OR 2 X 5-OR 6-INCH CORN TORTILLAS EACH FILLED WITH ¼ CUP TACO FILLING):

Butternut Squash, Portobello
Mushroom, Caramelized
Onion and Hazelnut Pizza

PREP: 60 minutes | COOK: 15-20 minutes | YIELD: 8 slices

These may seem like unlikely toppings for a pizza, but the combination is pure heaven, and it will make you feel like you’re eating something truly gourmet.

1½ lbs (680 g) whole wheat pizza dough (store bought or see Supportive Recipes), at room temperature

½ butternut squash, about 1½ lbs (680 g), seeds scooped out

2 tsp (10 ml) extra virgin olive oil, divided

1 small clove garlic, chopped

1 tsp (5 ml) fresh thyme

Pinch freshly grated nutmeg

1 large yellow onion, halved and thinly sliced

¼ tsp (1.25 ml) herbes de Provence

2 Portobello mushrooms, stemmed, halved and sliced into ¼-inch thick pieces

½ cup (120 ml) Yogurt Cheese^* (see Supportive Recipes)

¼ cup (60 ml) hazelnuts or filberts, coarsely chopped

Eat-Clean Cooking Spray (see Supportive Recipes)

Pinch each sea salt and freshly ground black pepper

Whole wheat flour or cornmeal, for dusting the pizza stone or baking sheet

Preheat oven to 425°F (215°C). Spray flesh of squash with Eat-Clean Cooking Spray and place flesh side down on a baking sheet. Bake until tender when pierced with a skewer, about 40 minutes. Remove and let cool until comfortable to handle. Scoop squash from skin and transfer to a food processor. Add 1 tsp (5 ml) olive oil, garlic, thyme, nutmeg and a pinch of salt and pepper. Blend until smooth.

Heat 1 tsp (5 ml) olive oil in a large skillet on medium high. Add onion and herbes de Provence. Cook until onions are starting to brown, about 3 minutes. Reduce heat to medium low and continue to cook, stirring occasionally, until thoroughly caramelized, 20 to 25 minutes. Remove from heat.

Heat a large skillet on medium and spray with Eat-Clean Cooking Spray. Add Portobello mushrooms in a single layer, spray tops with a little Eat-Clean Cooking Spray, and cook, stirring rarely, until soft and golden brown, 3 to 5 minutes. Season with a pinch of salt and pepper and remove from heat.

Stretch, roll out or toss the pizza dough into a shape that will cover a 15-or 16-inch pizza stone or round or large rectangular baking sheet. Sprinkle pizza stone or baking sheet with a little flour or cornmeal to prevent dough from sticking, and stretch dough over top. Spread squash purée onto dough, leaving ½-inch of crust at the edge. Top with mushrooms and caramelized onions. Dollop with yogurt cheese, and sprinkle with hazelnuts.

Place pizza in oven and bake until crust is golden brown at the edges, and pizza is cooked through, 15 to 20 minutes.

Transfer to a cutting board to cut into slices and serve.

TIME SAVER

The dough and toppings can be prepared up to two days ahead of time. When you’re ready, just assemble and bake.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER SLICE:

Lebanese Spinach Triangles

PREP: 30 minutes | COOK: 15 minutes | YIELD: 10 triangles

Middle Eastern cuisine provides some of the most delicious vegetarian options I have ever tasted. These fatayer are typically enjoyed as a meat pie, but the spinach version is tastier and healthier. The spices and ingredients all work together to create robust flavors you won’t even realize are healthy. Perfect!

2 Tbsp (30 ml) extra virgin olive oil

½ yellow onion, finely chopped

1 lb (454 g) frozen chopped spinach, thawed and drained with all of the water squeezed out (see Prep Tip)

2 Tbsp (30 ml) fresh lemon juice

1 Tbsp (15 ml) toasted pine nuts

2 Tbsp (30 ml) chopped fresh parsley

2 tsp (10 ml) sumac (see Tosca’s Tip

¾ tsp (3.75 ml) sea salt

¼ tsp (1.25 ml) freshly ground black pepper

1 lb (454 g) whole wheat pizza dough, cut into 10 equal portions (store bought or see Supportive Recipes)

Eat-Clean Cooking Spray (see Supportive Recipes)

Place rack in lower third of oven, and preheat to 425°F (215°C).

Heat olive oil in a skillet on medium. Add onions and cook until soft and translucent but not brown, about 3 minutes. Scrape into a medium bowl. Add spinach, lemon juice, pine nuts, parsley, sumac, salt and pepper. Mix well. You should have about 2 cups (480 ml) of spinach filling.

Roll out each portion of dough into a ball, and then, using a rolling pin, roll out each ball into a five-inch circle. Place about 3 Tbsp (45 ml) of the spinach filling in the middle of the dough. Bring 3 edges up and pinch them together at the top, then continue pinching the edges together, making a triangle, until the pie is sealed. Spray a baking sheet with Eat-Clean Cooking Spray and place spinach triangle on the sheet. Repeat with remaining dough and spinach filling until all are used. Bake for about 15 minutes, or until lightly browned and heated through. Remove from oven and serve.

PREP TIP

To make sure the spinach is as dry as possible, you can squeeze it in some cheesecloth or press it in a colander.

TOSCA’S TIP

Sumac can be found in Middle Eastern or international grocery stores. If you can’t find it, you can approximate the flavor by combining equal parts paprika and lemon pepper.

NUTRITIONAL VALUE PER TRIANGLE:

Miso Udon Noodle Bowl with
Roasted Sweet Potato,
Tofu and Sea Vegetables

PREP: 15 minutes | COOK: 30 minutes | YIELD: 5 servings

Noodle bowls are perfect for bringing a variety of different tastes together in one easy-to-prepare dish. Best of all, the sea vegetables provide tons of vitamins and minerals that work hard to nourish our bodies and keep them functioning at their best.

1 large sweet potato, peeled and diced into ½-inch pieces

1 Tbsp (15 ml) extra virgin olive oil

1 tsp (5 ml) grated ginger

12 oz (340 g) udon noodles

4 cups (950 ml) low-sodium mushroom broth, vegetable broth or a combination (my favorite)

2 Tbsp (30 ml) red miso

1 Tbsp (15 ml) low-sodium soy sauce or tamari

4 cups (950 ml) fresh baby spinach

1 Tbsp (15 ml) cut wakame (dried seaweed)

¹/₃ cup (80 ml) dried dulse (strips, not crumbled)

4 scallions, thinly sliced crosswise, divided

8 oz (225 g) firm tofu, drained and diced into ½-inch cubes

2 oz (57 g) enoki mushrooms, root ends trimmed

Sesame oil and sambal oelek, for flavor and to garnish

Preheat oven to 425°F (215°C). Place sweet potato on a baking sheet, and toss with olive oil and ginger. Place in oven to roast until golden brown and soft, 15 to 20 minutes.

In the meantime, cook udon noodles according to package directions, or follow this method: Bring 4 cups (950 ml) water to a rolling boil. Add noodles and stir well. As it begins to boil over, add 1 cup (240 ml) cold water and stir. Repeat. This will take about 10 minutes. As it begins to boil a third time, remove pot from heat, cover, and let sit for about 5 minutes. Drain and rinse with cold water.

To a large pot, add broth, 4 cups (950 ml) water, miso and soy sauce. Bring to a simmer and whisk to mix miso in with the broth. Stir in spinach, wakame, dulse and half of scallions. Add roasted sweet potato and tofu, and let simmer about 1 minute to heat through.

Divide noodles among 5 bowls. Ladle soup over noodles, about 2 cups (480 ml) per bowl, top with enoki mushrooms and remaining scallions. Serve with sesame oil, sambal oelek and more soy sauce, if desired.

NUTRITIONAL VALUE PER SERVING (EACH SERVING CONTAINS 2 CUPS SOUP AND ABOUT 2½ OZ NOODLES):

Greek Tempeh-Stuffed Peppers

PREP: 20 minutes | COOK: 55 minutes | YIELD: 4 stuffed peppers

You definitely don’t have to sacrifice your love of Greek food when following a vegetarian lifestyle. Try these stuffed peppers full of veggies and spice and everything the Greeks think is nice!

8 oz (225 g) tempeh

1 Tbsp (15 ml) extra virgin olive oil

1 onion, finely chopped

2 large cloves garlic, minced

¹/₈ tsp (0.625 ml) red pepper flakes

¼ tsp (1.25 ml) ground allspice

¼ tsp (1.25 ml) ground cinnamon

½ tsp (2.5 ml) paprika

Pinch freshly grated nutmeg

1 baby zucchini, diced

1 x 15-oz (440 ml) BPA-free can no-salt-added diced tomatoes, drained and liquid reserved

¼ cup (60 ml) pitted kalamata olives, chopped

1 cup (240 ml) cooked brown rice

2 Tbsp (30 ml) chopped fresh parsley

1 Tbsp (15 ml) chopped fresh oregano

Sea salt and freshly ground black pepper, to taste

4 large bell peppers (red, orange, yellow or green)

4 tsp (20 ml) grated Parmigiano Reggiano cheese or nutritional yeast

Preheat oven to 400°F (200°C).

Finely grate tempeh or pulse in a food processor into little crumbles.

Heat olive oil in a large nonstick skillet on medium. Add onion and cook until soft and translucent. Add tempeh and garlic and cook, stirring occasionally, until tempeh starts to brown, about 3 minutes. Stir in spices. Add zucchini and cook until it starts to soften. Stir in tomatoes, olives, rice, parsley and oregano, and season with salt and black pepper.

Slice tops off peppers and remove all ribs and seeds. Cut a very thin slice from the base to help the pepper stand upright.

Place peppers in a baking dish and spoon tempeh mixture into peppers. Pour reserved tomato liquid plus ¼ cup (60 ml) water into the dish to surround peppers. Cover dish and bake for about 45 minutes. Remove cover, sprinkle the top of each pepper with 1 tsp (5 ml) cheese or nutritional yeast and continue baking until cheese is golden, about 10 minutes. Remove from oven and carefully transfer stuffed peppers to serving plates.

NUTRITIONAL VALUE PER PEPPER:

Israeli Couscous and Chickpeas with
Eggplant, Red Peppers, Parsley and Mint

PREP: 20 minutes + overnight soaking of chickpeas | COOK: 1 hour | YIELD: 9 x 1-cup servings

Couscous is made of wheat flour, meaning it can cause tummy upset if you are gluten intolerant or suffer from celiac disease. If not, whip up this dish for a fabulous balance of grains and legumes. It’s tasty, healthy and very unique.

1½ cups (360 ml) dried chickpeas

1 bay leaf

1 clove garlic, lightly smashed

1 eggplant, ends trimmed and diced into 1-inch pieces

1 red pepper, seeded and diced into 1-inch pieces

1 Tbsp (15 ml) extra virgin olive oil

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

1½ cups (360 ml) Israeli couscous

¼ cup (60 ml) pimento stuffed green olives, sliced

½ cup (120 ml) chopped flat leaf parsley

2 Tbsp (30 ml) chopped fresh mint

1 Tbsp (15 ml) capers, drained

DRESSING

2 Tbsp (30 ml) extra virgin olive oil

¼ cup (60 ml) freshly squeezed lemon juice

½ tsp (2.5 ml) ground cumin

¼ tsp (1.25 ml) turmeric

¼ tsp (1.25 ml) ground allspice

¼ tsp (1.25 ml) dried oregano, crumbed

¼ tsp (1.25 ml) dried mint, crumbled

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

Place chickpeas in a large container, cover with plenty of cold water, and let sit overnight. Drain and rinse. Transfer chickpeas to a large pot, cover with plenty of fresh, cold water and add bay leaf and garlic clove. Bring to a simmer and cook, partially covered, until tender, about 1 hour. Drain.

Meanwhile, heat oven to 425°F (215°C). On a sheet pan, toss together eggplant, red pepper, olive oil, salt and pepper to coat. Spread vegetables out in a single layer and place in oven to cook until tender and starting to brown, stirring once, about 20 minutes.

While chickpeas or veggies cook, combine Israeli couscous with 4 cups (950 ml) lightly salted water in a pot and heat on high until boiling. Reduce heat and simmer, uncovered, until tender, about 8 minutes. Drain. Do not rinse.

In a large bowl, add chickpeas, roasted eggplant, red peppers and Israeli couscous. Add green olives, parsley, mint and capers. In a small bowl, whisk together dressing ingredients and pour over the top. Toss to combine. Can be served hot, at room temperature or chilled.

PREP TIP

Israeli couscous is larger than your typical couscous. If you can’t find it at your local grocer, try regular whole wheat couscous and follow the cooking times outlined on the package.

CHILL OUT

This dish will keep in the refrigerator for up to three days.

NUTRITIONAL VALUE PER SERVING:

Late Summer Spelt with
Crunchy Vegetables

PREP: 5 minutes + overnight soaking of spelt berries | COOK: 50 minutes | YIELD: 10 x 1-cup servings

Spelt is an excellent grain to incorporate into your vegetarian lifestyle. Popular in ancient European times, spelt is a species of wheat with 17% protein. Wow! So you’re getting your carbs and protein in this dish, plus lots more. Talk about multitasking!

1½ cups (360 ml) spelt berries, soaked 8 hours or overnight, drained

½ lb (225 g) green beans, vine end trimmed

1 yellow bell pepper, seeded and thinly sliced into 2-inch strips

1 large carrot, peeled, quartered lengthwise and cut into small pieces

2 cups (480 ml) cherry or grape tomatoes, halved

2 green onions, chopped

¼ cup (60 ml) pimento stuffed green olives, sliced

2 Tbsp (30 ml) finely chopped fresh basil

2 Tbsp (30 ml) finely chopped fresh tarragon

2 Tbsp (30 ml) finely chopped fresh flat leaf parsley

Zest and juice of 1 large lemon

2 Tbsp (30 ml) best-quality extra virgin olive oil

½ tsp (2.5 ml) each sea salt and freshly ground black pepper

In a pot, combine the spelt berries and 6 cups (1.44 L) water and bring to a boil on high heat. Then reduce heat to simmer, covered, with the lid tilted, until tender but still chewy, about 50 minutes. Drain.

Meanwhile, steam green beans until tender-crisp, then run under cold water and drain. Transfer to a large bowl. Add yellow pepper, carrots, tomatoes, green onions and olives. Add cooked spelt and herbs. In a small bowl, whisk together lemon zest and juice, olive oil, salt and pepper, and pour overtop spelt. Toss to combine.

NUTRITIONAL VALUE PER SERVING:

Green Pea Risotto with
Fresh Pea Shoots

PREP: 10 minutes | COOK: 50 minutes | YIELD: 4 x ¾-cup servings

Risotto is a true gourmet meal. Luckily, this recipe doesn’t require you to have the abilities of a master chef … just excellent stirring skills (and maybe a bit of patience).

1¼ cups (300 ml) frozen petite peas

2 tsp (10 ml) extra virgin olive oil

¼ cup (60 ml) finely chopped shallots

1 clove garlic, minced

1 cup (240 ml) medium-grain brown rice, not rinsed

½ cup (120 ml) dry white wine (see Prep Tip)

3 cups (710 ml) low-sodium vegetable broth, gluten free if necessary

½ cup (120 ml) Yogurt Cheese ^* (see Supportive Recipes)

1 Tbsp (15 ml) chopped fresh basil

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

½ cup (120 ml) snipped fresh pea shoots, to garnish (optional)

Place peas in a bowl and cover with boiling water. Let sit for about 1 minute, then drain and set aside.

Heat olive oil in a large skillet on medium. Add shallots and cook until soft but not brown, 1 or 2 minutes. Stir in garlic and cook until fragrant but not brown, about 1 minute. Add rice and stir for about 1 minute. Add white wine (or substitute), stir, and let liquid reduce by half. Add vegetable broth and stir to combine. Bring mixture to a gentle boil, then partially cover and reduce heat to gently simmer for about 45 minutes, stirring occasionally, until almost all of the broth is absorbed. Rice should be tender but still a little chewy. Remove from heat.

Transfer 1 cup (240 ml) peas to a food processor, and add Yogurt Cheese and basil. Blend until smooth. Scrape pea mixture into risotto, along with remaining ¼ cup (60 ml) peas and salt and pepper. Stir to combine. Serve in shallow bowls topped with pea shoots.

TOSCA’S TIP

When stirring the risotto, be sure not to leave the stove for too long. You might wind up with a sticky mess.

PREP TIP

If you don’t want to use wine in this recipe, you can substitute it with ½ cup (120 ml) low-sodium vegetable broth plus 1 tsp (5 ml) white wine vinegar or lemon juice.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER SERVING:

Chilaquiles

PREP: 20 minutes | COOK: 15 minutes | YIELD: 6 servings

In traditional chilaquile preparation there is a whole lot of fryin’ goin’ on! But in true Eat-Clean fashion, we’ve chosen to toast the tortillas. Is there a sacrifice on taste? No way!

½ lb (225 g) tomatillos, skins removed and quartered

½ yellow onion, cut into 6 pieces

1 jalapeño, stemmed, seeded (or leave seeds in for a spicier dish), and quartered

1 Anaheim pepper, stemmed, seeded and cut into 3-inch pieces

1 clove garlic, peeled and slightly smashed

½ cup (120 ml) cilantro including stems, roughly chopped, plus more cilantro leaves to garnish

½ cup (120 ml) water

Juice of ½ lime

1 avocado, pitted

½ tsp (2.5 ml) sea salt, divided

¼ tsp (1.25 ml) freshly ground black pepper

6 whole-grain sprouted corn tortillas, about 6 inches in diameter, cut into 4 wedges

4 whole eggs + 8 egg whites

¼ tsp (1.25 ml) each ground turmeric and ground cumin

Eat-Clean Cooking Spray (see Supportive Recipes)

½ cup (120 ml) nonfat Greek yogurt

Heat a large, dry cast-iron skillet on medium. Add tomatillos, onion, jalapeño, Anaheim pepper and garlic, and cook, stirring occasionally, until charred and slightly soft, 5 to 8 minutes. Transfer to a blender and add cilantro, water, lime juice, one-quarter of the avocado, ¼ tsp (1.25 ml) salt, and pepper. Blend until smooth.

Heat oven to 425°F (215°C). Spread tortilla wedges out on a baking sheet, and toast in oven for about 5 minutes.

Heat a large nonstick skillet on medium low. In a large bowl, beat eggs and egg whites with turmeric and cumin, and add remaining ¼ tsp (1.25 ml) sea salt. Spray skillet with Eat-Clean Cooking Spray, if necessary, and pour in eggs. Cook, stirring regularly, until eggs are set and cooked to your liking.

In a large baking dish, pour half of the tomatillo-pepper sauce. Lay toasted tortilla wedges over sauce, pour remaining sauce over tortillas, and add scrambled eggs. Slice remaining avocado and lay over eggs. Dollop with yogurt, and sprinkle with cilantro leaves. Serve hot.

NUTRITIONAL VALUE PER SERVING:

Tandoori Tofu with
Grilled Vegetables

PREP: 20 minutes + 2 hours | COOK: 25 minutes | YIELD: 4 servings

Masala literally means a spicy mixture. In this recipe, the combination works perfectly with tandoori tofu. Tandoori means food cooked in a tandoor, or cylindrical clay oven. You’ll find lots of tandoori in Middle Eastern and South Asian cultures, but now you can bring it home with this very recipe!

1 cup (240 ml) plain low-fat yogurt

1 Tbsp (15 ml) tandoori masala spice (see Prep Tip)

1 lb (454 g) firm or extra-firm tofu, drained, liquid pressed out with a towel, and cut into 1-inch cubes

¼ tsp (1.25 ml) sea salt

1 baby zucchini, ends trimmed, halved lengthwise and cut into 1-inch pieces

½ onion, cut into wedges

1 cup (240 ml) cherry tomatoes

Eat-Clean Cooking Spray (see Supportive Recipes)

Pinch sea salt and freshly ground black pepper

Lemon wedges

In a large bowl or container, mix together yogurt, tandoori masala and salt. Stir in tofu making sure it is completely covered in yogurt marinade. Cover and refrigerate for about 2 hours.

Meanwhile, heat oven to 450°F (230°C). Heat a grill or grill pan on high and wipe with oil to prevent sticking.

Remove tofu from yogurt marinade and thread on skewers. Thread vegetables on separate skewers. Spray vegetables with a little Eat-Clean Cooking Spray and sprinkle with a pinch of salt and pepper. Grill tofu and vegetables 8 to 10 minutes, turning once or twice. Remove vegetables and set aside. Transfer tofu skewers to a baking sheet and brush with remaining yogurt marinade. Bake in oven 12 to 15 minutes until the marinade is dry. Remove tofu skewers from oven. Serve with grilled vegetables and a wedge of lemon to squeeze overtop.

TRY THIS!

Serve this with steamed brown rice to make a complete meal.

PREP TIP

Tandoori masala spice can be found in the international aisle of the grocery store. If you can’t find it, you can make your own by combining ground turmeric, ginger, cardamom, mace, cumin, garlic powder, fenugreek, coriander, chilies, cinnamon and cloves.

EQUIPMENT TIP

If using wooden skewers, soak in water for about 20 minutes prior to grilling to prevent scorching.

NUTRITIONAL VALUE PER SERVING:

Tofu Gyros with Tzatziki

PREP: 25 minutes | COOK: 10 minutes | YIELD: 4 servings

Gyros offer a simple, easy and tasty way to enjoy a complete Clean meal. Dill and mint make this a refreshing meal that will make you feel like you are dining by the sea in Greece.

TZATZIKI

1 medium or ½ large English cucumber, peeled, seeds scooped out, and grated

1 cup (240 ml) good quality low-fat Greek yogurt, strained, or Yogurt Cheese ^* (see Supportive Recipes)

1 small or ½ large clove garlic, squeezed through a garlic press

1 tsp (5 ml) finely chopped fresh mint

½ tsp (2.5 ml) finely chopped fresh dill

1 tsp (5 ml) fresh lemon juice

Pinch sea salt

1 lb (454 g) extra-firm tofu, drained

Eat-Clean Cooking Spray (see Supportive Recipes)

2 tsp (10 ml) Marvelous Mediterranean Seasoning (see ch. 7)

1 Tbsp (15 ml) Bragg’s Liquid Aminos

4 whole wheat pocketless pitas, warmed

2 cups (480 ml) shredded romaine lettuce

2 or 3 Roma tomatoes, sliced

Place grated cucumber in cheesecloth or a strainer lined with paper towels and squeeze out as much of the liquid as possible. Transfer to a bowl. Add yogurt, garlic, mint, dill, lemon juice and salt. Mix together and refrigerate to let flavors meld.

Meanwhile, cut tofu lengthwise into eight slices and lay on paper towels. Cover with more paper towels and press out the liquid. Repeat with fresh paper towels until tofu is as dry as possible, but still intact.

Heat a large nonstick skillet on medium high and spray with Eat-Clean Cooking Spray. Sprinkle half of Mediterranean seasoning over tofu slices and place in pan, seasoned side down. Sprinkle the tops of the tofu slices with remaining seasoning and spray with Eat-Clean Cooking Spray. Cook tofu slices until nicely browned on both sides, turning once, 5 to 10 minutes. Sprinkle Bragg’s Liquid Aminos over the tofu slices, and shake the pan a little so all the liquid gets absorbed into tofu. Remove from heat.

To assemble gyros, place pita on a square of aluminum foil. Add two slices of tofu down the center of each pita, top with tzatziki, romaine lettuce and tomato slices. Roll up like a cone and secure the foil to hold gyro in shape.

CHILL OUT

If you have any leftover tzatziki, store it in the fridge for up to three days and serve with pita chips and crudités.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER GYRO SANDWICH: