The Eat-Clean Diet Vegetarian Cookbook

PREP: 20 minutes | COOK: 10 minutes | YIELD: 4 burgers

A vegetarian classic, Portobello mushroom burgers are as hearty as their beef counterparts. In fact, I know more carnivores who love to sink their teeth into these burgers than vegetarians. P.S. The spread is a must!

SUN-DRIED TOMATO BASIL SPREAD

½ cup (120 ml) Yogurt Cheese ^* (see Supportive Recipes) or plain, low-fat Greek yogurt

1 Tbsp (15 ml) Dijon mustard

¼ cup (60 ml) sun-dried tomatoes, not in oil, rehydrated in hot water and drained

1 handful basil leaves

1 clove garlic

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

Eat-Clean Cooking Spray (see Supportive Recipes)

4 large Portobello mushrooms, stemmed and wiped clean

Sea salt and freshly ground black pepper, to taste

4 whole-grain rolls or buns, big enough to fit the mushroom caps, split and toasted

2 cups (480 ml) baby arugula

2 vine-ripened tomatoes, thinly sliced

Place all Sun-dried Tomato Basil Spread ingredients in a food processor and whirl until thoroughly blended. Spread will be a little chunky. Scrape into a small bowl and refrigerate until ready to use.

Heat a grill or grill pan to medium high and spray with Eat-Clean Cooking Spray. Spray gill side of mushroom caps with Eat-Clean Cooking Spray and season with a pinch of salt and pepper. Place mushrooms gill side down on grill and cook 5 minutes. Spray tops of mushrooms with Eat-Clean Cooking Spray and season with salt and pepper, and then flip. Gently place a cast-iron skillet or heavy pan on top of mushrooms and heat until cooked through, another 3 minutes. Remove from grill.

To build burgers, spread both sides of rolls with Sun-dried Tomato Basil Spread and add arugula, mushrooms and tomato slices to bottom half. Place other halves on top and serve.

NOTE

^* Yogurt Cheese must be made ahead of time (if using).

NUTRITIONAL VALUE PER BURGER:

Cucumber and Watercress
Tea Sandwiches

PREP: 25 minutes | COOK: 0 minutes | YIELD: 16 servings

Perfect for a ladies’ lunch, these tea sandwiches are light enough for a lazy afternoon meal but full of healthy and satisfying ingredients. Ahhh!

½ cup (120 ml) strained low-fat Greek yogurt or Yogurt Cheese ^* (see Supportive Recipes)

6 oz (170 g) soft goat cheese, room temperature

½ cup (120 ml) packed watercress leaves, chopped

¼ cup (60 ml) grated carrots, about ½ large carrot

1 Tbsp (15 ml) finely chopped fresh chives

Pinch sea salt

16 thin slices whole wheat, rye or pumpernickel bread

1 seedless cucumber, very thinly sliced

Drain any liquid from top of yogurt. (Tip: You can save it for a smoothie or drink it! You want the yogurt as thick as possible.)

In a bowl, thoroughly mix together yogurt and goat cheese. Stir in watercress, carrots, chives and sea salt until well combined.

Spread goat cheese mixture on each slice of bread. Arrange cucumber slices in a single layer on half of bread slices (you may have extra). Place remaining bread slices over cucumber, cheese mixture side down. Carefully cut off crusts (save them for snacks, or discard). Cut each sandwich in half diagonally, and then in half again to create four triangular tea sandwiches.

Arrange tea sandwiches very close together on a serving platter.

CHILL OUT

If not serving immediately, cover sandwiches with a damp paper towel, then wrap with plastic wrap, and store in refrigerator.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER SERVING (2 SANDWICH QUARTERS):

Kimchi Fried Rice
(Kimchi Bokkeumbap)

PREP: 15 minutes | COOK: 15 minutes | YIELD: 4 x 1-cup servings

This dish is a great way to use up leftover rice and odds and ends of vegetables you have in your refrigerator. Just use a combination of vegetables you already have, and be sure to cook the rice the day before so that it’s cold and dry, otherwise you’ll have mush. You might have to make a special trip to the store to buy kimchi, a spicy Korean favorite made with fermented cabbage, but it is well worth the trip!

2 Tbsp (30 ml) safflower oil

3 cloves garlic, chopped

3 scallions, cut into 1-inch pieces

2 cups (480 ml) vegetables, diced into ½-inch pieces (see Try This! tip)

4 oz (113 g) firm tofu, drained and liquid pressed out, diced into ½-inch pieces

3 cups (710 ml) cooked, day-old, refrigerated brown rice

1 cup (240 ml) kimchi, drained and liquid pressed out, chopped

1 tsp (5 ml) sesame oil

½ tsp (2.5 ml) sea salt

Heat a 9-or 10-inch cast-iron skillet or very large wok thoroughly on medium high. Once skillet is nearly smoking, add oil, garlic, scallions and vegetables. Stir vegetables in oil and cook until softened, 1 or 2 minutes. Add tofu and cook 1 more minute. Stir in rice, getting as much rice to touch bottom of skillet as possible. Allow to cook, without stirring, until rice starts to brown and get crunchy on the bottom of the skillet. Stir and repeat until all rice is browned as much possible, without burning, and has developed crispy, crunchy bits, about 8 minutes total. Stir in kimchi, sesame oil and salt, and heat through. Remove from heat and mound in bowls. Serve with chili paste or chili sauce, and low-sodium tamari.

TRY THIS!

When it comes to the mix of veggies for this dish, take my word for it, anything goes. Bell peppers, zucchini, yellow squash, mushrooms, broccoli, carrots, celery, bamboo shoots, baby corn, bok choy and kale – toss ’em in!

PROTEIN POWER

If you’re an ovo vegetarian, you can top the fried rice with a sunny-side-up egg, allowing the diner to break up the yolk and mix it in with the rice, as is traditional in Korean cuisine.

NUTRITIONAL VALUE PER SERVING (WITHOUT EGG):

Spinach Fettuccini with
Golden Chanterelles and
Lacinato Kale

PREP: 20 minutes | COOK: 10 minutes | YIELD: 5 x 2-cup servings

Lacinato kale, aka Tuscan kale, boasts blue-green leaves and a sweeter taste than its curly cousin. Paring this mild kale with golden chanterelles creates a dish that is as visually appealing as it is tasty. A word of warning: Wow your guests with a meal this good and you might have them knocking on your door unannounced!

1 x 12-oz (340 g) package fresh spinach fettuccini, made without eggs

3 tsp (15 ml) extra virgin olive oil, divided

1 bunch lacinato kale ^*, about 8 oz (225 g), cut crosswise into 1-inch strips

1 lb (454 g) golden chanterelle mushrooms, brushed thoroughly to remove any dirt and cut into large bite-sized pieces

1 clove garlic, minced

1 tsp (5 ml) minced shallot

1 tsp (5 ml) minced fresh thyme

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

Cook fettuccini according to package directions. Drain, reserving ¼ cup (60 ml) cooking water, and set aside.

In the meantime, in a very large skillet, heat 1 tsp (5 ml) olive oil on medium high. Add kale and cook until wilted, about 2 minutes. Transfer kale to a bowl and return skillet to heat. Add remaining 2 tsp (10 ml) olive oil to skillet and add mushrooms in a single layer. Let cook without moving for several minutes to brown on bottom. Once mushrooms are browned, stir in garlic, shallot and thyme, and continue cooking mushrooms until soft and cooked through, about 2 more minutes.

Add cooked pasta and kale to skillet, season with salt and pepper and toss to combine. Stir in reserved pasta cooking water a little at a time until sauce reaches desired consistency. Serve mounded in large pasta bowls.

If you have access to truffle-infused olive oil, add a few drops on top of each serving.

OPTION

^* If you can’t find lacinato kale, use red kale.

NUTRITIONAL VALUE PER SERVING:

Korean Pancakes with
Kimchi and Scallions

PREP: 10 minutes | COOK: 20 minutes | YIELD: 4 x 10-inch pancakes

These savory pancakes, called pajeon (prounounced “pa-jun”), contain scallions and almost anything else you’d like to add. The kimchi, a cabbage-based Korean dish, gives them a spicy, fermented dimension that I’m sure you’ll enjoy.

DIPPING SAUCE

2 Tbsp (30 ml) low-sodium soy sauce

2 tsp (10 ml) rice vinegar

½ tsp (2.5 ml) sesame oil

½ tsp (2.5 ml) Korean hot pepper flakes or powder

½ cup (120 ml) whole wheat flour

½ cup (120 ml) brown rice flour

1 egg + 2 egg whites

1 tsp (5 ml) Sucanat or other unrefined sugar

1 tsp (5 ml) dried and crumbled dulse seaweed

1 tsp (5 ml) sesame seeds

1 bunch scallions, finely chopped

Eat-Clean Cooking Spray (see Supportive Recipes)

½ cup (120 ml) kimchi, drained, divided

In a small bowl, whisk together soy sauce, rice vinegar, sesame oil and Korean hot pepper flakes. Set aside.

In a separate bowl, whisk together flours, egg and egg whites, Sucanat, dulse seaweed and sesame seeds. Stir in scallions.

Heat a 9-or 10-inch nonstick skillet thoroughly on medium and spray with Eat-Clean Cooking Spray. Pour ½ cup (120 ml) batter into pan and place a few pieces of kimchi on top. Cook until browned on bottom, about 3 minutes. Using a large rubber spatula, flip and cook until pancake is cooked through, about 1 minute longer. Transfer pancake to a baking sheet.

Use a paper towel to wipe out skillet, spray with Eat-Clean Cooking Spray and repeat with another ½ cup (120 ml) batter and more kimchi until all are used. Cut each pancake into eighths, and serve with dipping sauce.

NUTRITIONAL VALUE PER PANCAKE:

Mediterranean Panini

PREP: 10 minutes | COOK: 4-6 minutes | YIELD: 2 servings

Who wouldn’t want to dine on delicious panini complete with sun-dried tomatoes, olives, mozzarella, spinach and toasted bread? Best of all, these quality ingredients provide the nutrients the body needs to function at its best. Just writing this is making me hungry! I hope you’re ready to dig in!

4 slices rustic whole grain bread

4 Tbsp (60 ml) Sun-Dried Tomato Olive Tapenade (see ch. 2) or store-bought Clean olive tapenade

4 oz (113 g) fresh mozzarella, thinly sliced

1 medium tomato, sliced

1 cup (240 ml) baby spinach

Preheat panini press, or heat a grill pan on medium low. Spread 1 Tbsp (15 ml) tapenade on each slice of bread and place mozzarella slices over tapenade. On bottom half of each sandwich, lay tomato slices, top with spinach and close sandwich.

If using a panini press, place sandwiches inside, close lid and cook until inside is hot and cheese is melted.

If using a grill pan, place sandwiches in pan, and place a skillet on top to gently press them down. Cook until bread has grill marks and cheese is starting to melt, about 2 or 3 minutes. Turn over, place skillet back on panini and cook until inside is hot and cheese is completely melted, 2 or 3 minutes longer. Serve immediately.

NUTRITIONAL VALUE PER PANINI:

Hot and Comforting
Couscous with Arugula

PREP: 10 minutes | COOK: 5 minutes | YIELD: 4 x 1-cup servings

This is my ultimate comfort food. When it’s cold and wet outside, I whip up a batch of this creamy couscous and suddenly I have a big smile on my face. The cooking method is a little different than the way you usually cook couscous; you cook this dish like you’d cook polenta, which is how it gets its creamy, comforting texture.

1 cup (240 ml) whole wheat couscous

½ cup (120 ml) 1% low-fat milk, plain, unsweetened soy milk or other plain unsweetened milk substitute

1 oz (28 g) freshly grated Parmigiano Reggiano, or vegan nutritional yeast

¼ tsp (1.25 ml) sea salt

4 cups (950 ml) arugula, lightly packed

In a medium heavy-bottomed saucepan, bring 3 cups (710 ml) water to boil on high. Stir in couscous and reduce heat to simmer. Cook, stirring regularly, until most of the water is absorbed, about 5 minutes. Remove from heat and stir in milk, Parmigiano Reggiano and salt. Fold in arugula until wilted. Serve hot.

NUTRITIONAL VALUE PER SERVING:

Mediterranean Breeze Bowl
with Lemon Garlic Tahini Sauce

PREP: 5 minutes | COOK: 15 minutes | YIELD: 4 servings

… because it’s a breeze to make and it makes you feel like you’re sitting at a Mediterranean seaside café when you eat it! The pepperoncini adds a delightful spicy, pickled kick.

1 cup (240 ml) quinoa

½ tsp (2.5 ml) ground turmeric

½ tsp (2.5 ml) ground cumin

½ tsp (2.5 ml) dried oregano

2 cloves garlic

¼ tsp (1.25 ml) sea salt

Zest and juice of ½ large lemon

¼ cup (60 ml) tahini (sesame seed paste)

3 Tbsp (45 ml) low-sodium, gluten-free vegetable broth or water

4 cups (950 ml) fresh baby spinach

2 cups (480 ml) shredded purple cabbage

2 cups cooked or 1 x 15-oz (440 ml) BPA-free can no-salt-added organic chick peas, drained and rinsed under hot water

½ cup (120 ml) deli-style sliced golden Greek pepperoncini, drained

In a small pot with lid, combine quinoa, turmeric, cumin, oregano and 2 cups (480 ml) water. Bring to a boil on high heat, cover and reduce heat to simmer until all water is absorbed and quinoa is plump, 10 to 15 minutes. Fluff, cover and set aside.

On a cutting board, mince garlic, then sprinkle sea salt over minced garlic and use side of a chef’s knife to press it into a paste. Scrape paste into a bowl, add lemon zest and juice, tahini and vegetable broth. Whisk together until smooth.

Divide ingredients among four bowls, layering spinach, cabbage, quinoa and then chick peas. Drizzle with sauce and top with sliced pepperoncini.

ON THE GO

Can be assembled ahead of time and packed in a container to go. The ingredients will hold up very well and not get soggy. When ready to eat, simply stir together.

NUTRITIONAL VALUE PER SERVING:

Lemon Orzo with Edamame,
Orange Peppers and Cherry Tomatoes

PREP: 15 minutes | COOK: 8 to 10 minutes | YIELD: 5 x 1-cup servings

Orzo is the Italian word for barley. In the past, this rice-sized pasta was made from barley. Nowadays, it is made from wheat semolina. It is a light pasta option that pairs well with tons of vegetables and an olive oil-based sauce.

1 cup (240 ml) whole wheat orzo, made without eggs

1 cup (240 ml) frozen shelled edamame

1 orange bell pepper, seeded, cut into ½-inch dice

1 cup (240 ml) cherry or grape tomatoes, halved

¼ cup (60 ml) thinly sliced fresh basil

¼ cup (60 ml) finely chopped fresh dill

½ cup (120 ml) chopped walnuts

1 lemon, zested and juiced

1 Tbsp (15 ml) extra virgin olive oil

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

Bring a pot of water to boil on high heat. Add orzo and cook according to package directions until al dente. Do not over cook. When orzo has 3 minutes left to cook, add edamame. When both are done cooking, drain in a colander that has small holes so orzo doesn’t slip through. Do not rinse. Transfer to a large bowl. Add orange pepper, cherry tomatoes, basil, dill and walnuts.

In a small bowl, whisk together lemon zest and juice, olive oil, salt and pepper. Pour over orzo and toss to combine. Serve hot, room temperature or chilled.

CHILL OUT

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

NUTRITIONAL VALUE PER SERVING:

Penne with No-Cook Sun-Dried
Tomato Tofu Cream, Artichoke Hearts and Basil

PREP: 15 minutes | COOK: 10 minutes | YIELD: 5 x 2-cup servings

A creamy cream-less pasta that’s vegan, too? Today is indeed your lucky day!

1 lb (454 g) whole wheat penne rigate, made without eggs

1 x 12-oz (340 g) package silken soft tofu, drained, at room temperature

½ cup (120 ml) raw unsalted cashews

½ cup (120 ml) hot water

1 cup (240 ml) rehydrated sun-dried tomatoes (not in oil), drained

1 clove garlic, chopped

2 Tbsp (30 ml) chopped basil

1 Tbsp (15 ml) chopped marjoram

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

1 x 8-oz (225 g) package frozen artichoke hearts, thawed

Bring a large pot of water to boil on high heat and cook pasta according to package directions until al dente. Drain, reserving ¼ cup (60 ml) cooking liquid. Do not rinse. Transfer pasta to a large bowl.

In a blender, blend tofu, cashews and hot water until very smooth. Add sun-dried tomatoes, garlic, basil, marjoram, salt and pepper, and blend until combined, but little chunks of tomatoes remain. Pour over pasta, add artichoke hearts and toss to combine. If sauce is too thick, add reserved pasta cooking liquid a bit at a time until sauce reaches desired consistency.

NUTRITIONAL VALUE PER SERVING:

Thai Egg Stir-Fry
with Tomatoes

PREP: 15 minutes | COOK: 10 minutes | YIELD: 4 servings

Egg stir-fries offer tons of vegetables along with the complete-protein benefits of eggs. In this recipe, Thai basil imparts its sweet licorice flavor for a unique and exotic taste. It’s quick, easy, delicious and nutritious!

½ cup (120 ml) textured soy protein

½ cup (120 ml) boiling water

1 tsp (5 ml) Bragg’s Liquid Aminos

1 Tbsp (15 ml) low-sodium tamari

1 tsp (5 ml) Sucanat or other unrefined sugar

½ tsp (2.5 ml) sesame oil

2 tsp (10 ml) grapeseed oil, or other high-heat Clean oil

½ yellow onion, thinly sliced

2 cloves garlic, minced

1 tomato, diced

2 whole eggs + 2 egg whites, beaten

2 green onions, thinly sliced

2 Tbsp (30 ml) chopped Thai basil

2 cups (480 ml) cooked brown rice

Place textured soy protein in a bowl, pour boiling water over top and stir in Bragg’s Liquid Aminos. Cover and set aside 5 minutes to rehydrate.

In a small bowl, stir together tamari, Sucanat and sesame oil until Sucanat is dissolved. Set aside.

Meanwhile, heat a wok or cast-iron skillet thoroughly on medium. When heated through, add grapeseed oil and onion, and sauté until starting to brown, about 3 minutes. Stir in garlic and cook until fragrant but not brown, about 1 minute. Add rehydrated textured soy protein and cook, stirring occasionally, for 2 minutes. Stir in tomatoes and cook until heated through. Push mixture to the side and pour beaten eggs onto empty side of skillet. Cook eggs until opaque, stirring occasionally, then stir them into soy-tomato mixture. Add reserved sauce mixture, green onions and Thai basil, and combine. Serve with brown rice.

NUTRITIONAL VALUE PER SERVING (1 CUP STIR-FRY + ½ CUP RICE):

Gourmet Veggie English
Muffin Pizzas

PREP: 15 minutes | COOK: 6 minutes | YIELD: 4 pizzas

Pizza is the ultimate fast food. But, in most cases, it’s also the ultimate fat food. You can make a healthier version using the ingredients listed here in the time it takes you to order a regular pizza and pick it up. Now that’s Eat-Clean fast food!

2 whole wheat English muffins, split

1 clove garlic, whole and peeled

4 Tbsp (60 ml) Yogurt Cheese ^* (see Supportive Recipes)

½ baby zucchini, thinly sliced into half-moons

1 medium tomato, thinly sliced

2 Tbsp (30 ml) thinly sliced red onion

Sea salt and freshly ground black pepper, to taste

2 tsp (10 ml) extra virgin olive oil

4 tsp (20 ml) vegan nutritional yeast

Place oven rack in the second-highest position and heat broiler. Place English muffin halves on a baking sheet, cut side up, and broil until lightly brown and crispy, 1 or 2 minutes. Remove and rub garlic clove over tops of English muffin halves.

Spread 1 Tbsp (15 ml) Yogurt Cheese over each muffin. Divide zucchini among muffins, and then top with tomato slices and red onion. Season with salt and pepper.

Place pizzas under broiler until warmed through and onions are lightly browned, 3 or 4 minutes. Remove from oven, drizzle each pizza with ½ tsp (2.5 ml) olive oil and top with nutritional yeast.

MAKE AHEAD

Can be prepared ahead of time and stored in an airtight container or wrapped in foil for lunch or a snack the following day.

NOTE

^* Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER 2-PIZZA SERVING: