Main Dishes
I call this section “Main Dishes” because that’s how we’re accustomed to describing our meals, but remember that high-quality protein is no longer the main attraction; vegetables and other whole foods should be stealing the limelight! With that said, this section gives you the chance to play with beef, beans, seafood, poultry, and more. These recipes are absolutely delicious.
“BUTTERMILK” FRIED CHICKEN
I love fried chicken; it’s a comfort food that makes me and all my guests happy. And this recipe is about as healthy as it gets. Enjoy!
Makes 10 pieces
FOR THE “BUTTERMILK” BRINE:
1¾ cups unsweetened cashew milk (it’s the best of the non-dairy milks for this recipe)
2 tablespoons apple cider vinegar
1 teaspoon paprika
1 teaspoon sea salt
Freshly ground black pepper to taste
1 3-pound whole chicken, cut up (ask your butcher to cut the breasts in half, too)
FOR THE COATING:
1 cup spelt or whole wheat flour
1 teaspoon sea salt, plus more for finishing
1 teaspoon paprika
½ teaspoon garlic powder
Safflower oil for frying
1. Make the brine: Add the cashew milk and apple cider vinegar to a resealable plastic bag; let the bag sit open for five minutes to sour the milk. Add the paprika, salt, pepper, and chicken. Seal the bag closed and store in the refrigerator for at least 4 hours, or overnight.
2. Line a rimmed baking sheet with paper towels. Remove the chicken from the brine and place the pieces in a single layer on the tray. Use additional paper towels to pat the chicken dry.
3. Make the coating: Add the flour, salt, paprika, and garlic powder to a pie plate or deep dish. Stir until well blended. Press the chicken, one piece at a time, into the flour mixture; turn to coat the other side. Place the coated chicken pieces on a dish in a single layer, and let stand for 15 minutes. Don’t skip this step. Letting the chicken sit allows the flour coating to adhere well.
4. Place a cooling rack inside a rimmed baking sheet; set aside.
5. Meanwhile, heat 1 inch of safflower oil in a deep skillet until the oil is simmering. Add the chicken, making sure not to crowd the pan (you’ll need to fry in batches). Cook each piece without disturbing it until it is a deep golden brown underneath, about 15 minutes. Turn and cook on the other side until it is a deep golden brown and registers 165°F with an instant-read thermometer, 10 to 15 minutes more. Remove from the skillet and place on the cooling rack (this ensures a crispy bottom). Sprinkle with salt, if desired. Serve hot.
LAMB BURGERS with MINT AIOLI
Mm…the only way to improve a lamb burger is to serve it with minty-tasting aioli. It makes for an elegant combination of flavors.
FOR THE AIOLI:
1 large egg yolk
2 tablespoons freshly squeezed lemon juice (about 2 lemons)
¼ teaspoon sea salt
½ teaspoon Dijon mustard
1 garlic clove
¾ cup extra-virgin olive oil
Handful of fresh mint, chopped
FOR THE BURGERS:
1 pound ground lamb
Sea salt and freshly ground black pepper
Extra-virgin olive oil
4 romaine lettuce leaves
4 tomato slices
1. To make the aioli, add the following in this exact order to the cup of an immersion blender: the egg yolk, 1 tablespoon of lemon juice, salt, mustard, garlic, and oil. Let the ingredients sit for 1 minute, until the egg yolk settles to the bottom. Place the immersion blender into the cup and slowly start pulsing the mixture. In a few seconds you will see the aioli begin to form at the bottom and little white bubbles float to the top. Move the immersion blender up and down slowly to finish. The whole process should take about 1 minute. Stir the remaining tablespoon of lemon juice and the mint into the aioli. This can be prepared up to 3 days in advance—store in an airtight container in the fridge until ready to use.
2. To make the burgers, divide the lamb into four equal portions. Shape into patties, and season with salt and pepper. In a 12-inch cast iron skillet, heat 1 teaspoon of oil over medium-high heat until shimmering. Add the patties to the skillet. Cook until the meat achieves desired doneness, turning halfway through cooking (8 to 10 minutes for medium-rare).
3. To serve, place one burger in the middle of a romaine leaf. Top with a tomato slice. Drizzle aioli on top. Serve hot.
CATFISH TACOS with SPICY RED CABBAGE SLAW
I love a good taco, and this recipe combines delicious, fresh fish with crispy vegetables and bright, vibrant flavors. If you like, you can also serve these tacos with the Tofu Sour Cream.
Serves 4
8 corn or flour tortillas
¼ cup plus 2 teaspoons extra-virgin olive oil
2 tablespoons freshly squeezed lime juice (about 2 limes)
Sea salt
½ of a small head of red cabbage, thinly shredded
1 serrano pepper, minced
Handful of fresh cilantro, chopped
14 ounces catfish fillet (preferably one whole fillet)
Freshly ground black pepper
Toppings, as desired (avocado, salsa, lime wedges, fresh cilantro)
1. Preheat the oven to 250°F. Stack the tortillas in the center of a sheet of foil. Wrap loosely to close. Place in the oven to heat while you prepare the fish and slaw. Alternatively, you can heat the tortillas on a grill just before you’re ready to serve the tacos.
2. Prepare the slaw: In a medium bowl, whisk ¼ cup of the olive oil and the lime juice until well combined. Season with salt. Add the cabbage, serrano pepper, and cilantro; toss until fully coated. Let sit at room temperature while you cook the fish.
3. Season the fillet with salt and pepper.
4. In a 10-inch nonstick skillet, heat 2 teaspoons of oil over medium-high heat until shimmering. Carefully place the fish in the pan. Cook, undisturbed, until lightly golden on the underside, 6 to 7 minutes. Turn the fish over and continue cooking until lightly golden and opaque in the center, 6 to 7 minutes more depending on thickness.
5. To serve, arrange the catfish, slaw, and desired toppings on a large platter. Serve family style, letting everyone assemble their own tacos.
* GLUTEN-FREE IF YOU USE CORN TORTILLAS.
LAMB LOLLIPOPS & MINTY YOGURT SAUCE
I love the look, and the delicacy, of lamb lollipops. This dish also has a minty condiment, but this time it’s got the gentle kick of fresh jalapeño. It gives this whole dish another dimension.
Serves 4
8 ¾-inch-thick lamb chops, frenched
Sea salt and freshly ground black pepper
A few sprigs of fresh thyme (stems discarded and leaves chopped)
Extra-virgin olive oil
6 ounces plain coconut milk yogurt
Freshly grated zest and squeezed juice of 1 lime
12 fresh mint leaves, chopped
½ jalapeño pepper, seeded and minced
Splash of soy sauce or tamari
1. Season both sides of the lamb chops with the salt, pepper, and thyme. Heat a 10-inch cast iron skillet over medium-high heat. Drizzle in enough oil to coat the bottom of the pan. Add the lamb chops, and cook, undisturbed, until deep golden brown underneath, 3 to 4 minutes. Turn and cook until browned on the other side, 2 to 3 minutes more. Remove the pan from the heat, and let the lamb chops sit for 1 minute.
2. In a small bowl, combine the yogurt, lime zest and juice, mint, jalapeno, and soy sauce (or tamari). Whisk until well blended. Season with salt.
3. Arrange 2 lamb chops on each dish. Spoon sauce on top, and serve immediately.
What are frenched lamb chops? “Frenching” is a butchering technique that removes the meat, fat, and membranes connecting the individual ribs. This gives the ribs a clean and elegant look. You can find frenched ribs at the butcher, better grocers, and most Whole Foods Markets.
LENTIL “MEATLOAF” & SHIITAKE MUSHROOM GRAVY
Beans are so good for you, but many of us don’t know how to make them scrumptiously delicious. Until now…
Serves 4
FOR THE “MEATLOAF”:
1 15-ounce can lentils, drained
Handful of fresh flat-leaf parsley, chopped
3 garlic cloves
½ teaspoon sea salt
Freshly ground black pepper to taste
1 tablespoon soy sauce or tamari
2 teaspoons Dijon mustard
1 large egg
½ cup panko breadcrumbs (preferably whole wheat)
FOR THE GRAVY:
2 teaspoons extra-virgin olive oil
7 ounces shiitake mushrooms, caps thinly sliced (stems removed and discarded)
1 small onion, grated
2 teaspoons whole wheat pastry flour
1 cup vegetable stock
Splash of soy sauce or tamari
Sea salt and freshly ground black pepper to taste
1. Preheat the oven to 375°F. Line an 8 × 4 × 2-inch loaf pan with a sheet of parchment paper long enough to hang over the sides of the pan.
2. In the bowl of a food processor, combine the lentils, parsley, garlic, salt, pepper, soy sauce (or tamari), mustard, egg, and breadcrumbs. Pulse until the ingredients are well mixed and the lentils are mostly puréed (it’s okay to have a few whole pieces). Spread the mixture into the prepared loaf pan.
3. Bake for 30 minutes. Let the loaf cool for 5 to 10 minutes before slicing it into 8 pieces.
4. Meanwhile, prepare the gravy. In an 8-inch skillet, heat the oil over medium-high heat until shimmering. Add the mushrooms and onion. Sauté until lightly golden, 3 to 4 minutes. Sprinkle the flour over the mixture. Stir until the mushrooms and onion are well coated, adding one more teaspoon of oil if the pan seems too dry. Slowly add the vegetable stock while stirring. The gravy will begin to thicken quickly. Reduce the heat to low and let cook, stirring constantly, for 2 minutes. Add the soy sauce (or tamari), and season with the salt and pepper.
5. To serve, arrange 2 pieces of the lentil loaf on each plate, spooning gravy over the top. Serve immediately.
* FOR A GLUTEN-FREE VERSION, USE GLUTEN-FREE BREADCRUMBS AND SUBSTITUTE I TEASPOON OF CORNSTARCH FOR THE 2 TEASPOONS OF WHOLE WHEAT PASTRY FLOUR. ALSO, USE TAMARI INSTEAD OF SOY SAUCE.
ORANGE & SESAME STIR-FRIED TOFU with BRUSSELS SPROUTS
I like tofu best when it’s marinated, picking up lots of flavor, and then fried, so it’s got a slightly crispy texture. Throw in some veggies and serve over brown rice, and you’ve got a great meal that even your carnivorous friends will love.
Serves 4
2 oranges, cut into ¼-inch-thick triangles
3 garlic cloves, smashed
⅓ cup soy sauce or tamari
2 tablespoons sesame oil
Sea salt and freshly ground black pepper to taste
1 pound extra-firm organic tofu, drained and cubed (see Tia Tip)
Handful of fresh cilantro, chopped
3 tablespoons extra-virgin olive oil
12 ounces Brussels sprouts, cut into quarters
1. In a deep bowl, mash the oranges to release some of the juices (a bar muddler works perfectly for this). Add the garlic, soy sauce (or tamari), sesame oil, salt, and pepper. Stir with a fork to combine. Add the tofu and cilantro and toss well with a rubber spatula to coat. Let sit, covered, in the refrigerator for 2 hours, or overnight.
2. Use a slotted spoon to remove the tofu and orange slices, reserving the marinating liquid.
3. In a wok or deep skillet, heat 2 tablespoons of the olive oil. Add the tofu. Cook over high heat until nicely browned on all sides, adding the remaining tablespoon of olive oil, if needed, to keep the tofu from sticking to the pan. Transfer to a dish to keep warm (you may need to do this in two batches depending on the size of your wok or skillet). Add the Brussels sprouts to the skillet. Sauté until golden and tender, about 5 minutes, adding more olive oil 1 teaspoon at a time if the pan seems too dry. Stir in the orange slices. Return the tofu to the wok, along with the reserved marinating liquid. Stir until everything is well mixed. Sauté 2 more minutes. Serve hot.
Tia Tip: Draining tofu: Tofu sold in stores is preserved in water, so it absorbs a lot of it. If you want tofu to really absorb the seasonings and flavors of the dish you’re making, it’s important to get rid of some of this excess water. Here’s how: Remove the tofu from the package. Wrap it loosely in 1 or 2 paper towels and place it on a baking sheet (with rims). Place a cutting board on top of the tofu and a couple of weights on top of the cutting board; books or heavy plates are good. Let the tofu “press” for 15 to 30 minutes. You will see liquid absorbing into the paper towels and even running off onto the baking sheet. This pressed tofu will hold lots of flavor!
* GLUTEN-FREE IF YOU USE TAMARI.
MOROCCAN CHICKEN with LEMON & OLIVES
Chicken doesn’t need a whole lot of fancy treatment to be delicious. This recipe is simple, elegant, and tastes great.
Serves 4 to 6
3½ pound chicken, cut into pieces (your butcher can do this for you)
Extra-virgin olive oil
Sea salt to taste
1 large yellow onion, sliced
20 pitted green olives
2 lemons, cut into ¼-inch-thick slices
2 teaspoons cumin
1 teaspoon coriander
1. Preheat the oven to 425°F.
2. Arrange the chicken in a 9 × 13-inch deep roasting pan. Drizzle a bit of oil all over. Season generously with salt. Roast for 25 minutes.
3. Meanwhile, add the onion, olives, lemons, cumin, and coriander to a medium bowl. Drizzle in a few teaspoons of oil, and toss to mix well. Scatter the mixture over the chicken in the roasting pan. Roast 25 to 30 minutes more, basting with the pan juices occasionally, until the chicken thighs register 165°F. Serve hot.
PAN-ROASTED CHICKEN with MAPLE BACON SAUCE
This recipe is great for entertaining and can be served family style by bringing the pan to the table. It looks beautiful, making it worth the extra work of browning the chicken and buying a specialty ingredient like sherry vinegar.
Serves 4
8 chicken thighs
2 teaspoons sea salt, plus more to taste
4 slices bacon, chopped
1 medium onion, sliced
1 tablespoon soy sauce or tamari
1 tablespoon pure maple syrup
1 teaspoon Dijon mustard
1 tablespoon sherry vinegar
Handful of fresh flat-leaf parsley, chopped
1. Season the chicken with 2 teaspoons of salt; set aside.
2. Heat a 10-inch deep skillet over medium-high heat. Add the bacon, and cook until crispy. Transfer the cooked bacon to a paper towel–lined plate to drain. Spoon the oil from the pan into a heatproof container.
3. Add 1 tablespoon of oil back to the pan over medium-high heat. Add 4 pieces of chicken to the pan, skin side down. Cook, undisturbed, until the underside is a deep golden color, 5 to 7 minutes. Turn the chicken and cook on the other side until deep golden, about 5 minutes more. Transfer to a dish. Repeat with the remaining pieces of uncooked chicken, adding more of the reserved oil, if needed, to prevent it from sticking to the pan. Set the browned chicken aside while you prepare the sauce. (Note: The chicken is not cooked through yet; it’ll finish cooking in the sauce.)
4. Add the onion slices to the skillet over medium heat. Season with salt. Sauté until golden and tender, 3 to 4 minutes, stirring occasionally so they don’t stick to the pan.
5. Meanwhile, add the soy sauce (or tamari), syrup, mustard, and vinegar to a small bowl; whisk to combine. Stir the mixture along with a ½ cup of water into the skillet with the onions. Bring to a boil. Add the chicken back to the pan and spoon the juices over the top. Reduce the heat to a simmer. Cook, uncovered, for 20 to 25 minutes, until the chicken is cooked through.
6. Sprinkle the cooked bacon pieces and parsley on top. Serve hot.
Variation: If you’d like to skip the bacon, sprinkle 1 to 2 tablespoons of olive oil on the chicken instead.
Tia Tip: I don’t recommend making this dish in advance, since the chicken skin will get rubbery when reheated.
* GLUTEN-FREE IF YOU USE TAMARI.
ROASTED COD with OLIVES, TOMATOES, & GARLIC
Cod is a delicate fish and shouldn’t be overwhelmed by other seasonings. This dish brings together classic Mediterranean flavors that support and enhance cod’s natural taste. Delish.
Serves 4
1½ pounds cod fillet
Sea salt and freshly ground black pepper
1 pint grape tomatoes, cut in half
2 ounces pitted kalamata olives, cut in half
3 garlic cloves, chopped
2 to 3 tablespoons extra-virgin olive oil
Handful of fresh flat-leaf parsley, chopped
1. Preheat the oven to 375°F. Line an 11 × 17-inch rimmed baking pan with a sheet of parchment paper long enough to hang over the sides.
2. Arrange the fillets in a single layer on the prepared pan. Season with salt and pepper. Scatter the tomatoes, olives, and garlic over the fish. Drizzle the olive oil on top. Bake for 30 to 35 minutes, spooning the juices over the fish halfway through until it is opaque and flakes easily with the tip of a fork.
3. Transfer the fish to a large serving platter. Scatter the chopped parsley on top. Serve immediately, family style.
ROASTED CORNISH HENS & RED POTATOES
I learned this dish as a kid because my mother made it all the time. It’s almost a whole meal: a delicious bird, surrounded by its own side dish. Just add a salad, and you have a gourmet-ish meal that is really easy. It’s perfect for a mom on the go, and the whole family will love it. By the way, this recipe assumes that each hen will feed two people—Cornish heans are a lot bigger today than they were when I was a kid! If you find Cornish hens that don’t seem big enough to serve two, adjust the recipe accordingly.
Serves 4
2 whole Cornish hens (or 4, depending on size)
1 to 2 tablespoons extra-virgin olive oil (plus more to drizzle)
Sea salt and freshly ground black pepper
3 to 4 red potatoes, cut into wedges
4-inch piece of fresh rosemary
1. Preheat the oven to 425°F.
2. Place the hens on an 11 × 17-inch rimmed baking sheet. Drizzle a bit of oil over them and season with salt and pepper all over.
3. In a medium bowl, toss the potatoes with 1 to 2 tablespoons of oil. Season with salt and pepper. Hold the rosemary sprig at the top with one hand, and use your pointer finger and thumb to strip the needles off the branch. Add the needles to the potatoes, and give it all a good toss. Spread the potatoes in a single layer onto the baking sheet with the hens.
4. Roast for 1 hour, turning the potatoes halfway through, until the hens register 165°F and the potatoes are golden and crisp all around. Serve hot.
SHRIMP COBB SALAD
A Cobb salad makes me feel like I’m having a ladies’ lunch in a fancy hotel. This recipe is served family style, so everyone can take their favorite ingredients. But I like them all!
Serves 4
FOR THE SALAD:
12 ounces large shrimp, peeled and deveined
1 head Boston lettuce, chopped
1 heart romaine lettuce, chopped
1 pint grape tomatoes, cut in half
4 hard-boiled eggs, cut in half
8 slices cooked bacon, crumbled
1 avocado, pitted and chopped
FOR THE DRESSING:
¼ cup red wine vinegar
Sea salt and freshly ground black pepper to taste
2 teaspoons whole grain mustard
1 teaspoon honey
½ cup extra-virgin olive oil
1. Fill a 2-quart pot with water and bring to a boil over high heat. Add the shrimp, remove the pot from heat, cover it tightly with a lid, and set aside for 10 minutes. Drain the shrimp and plunge them into a bowl with ice water to stop the cooking process; set aside. FYI: You can cook the shrimp up to 2 days before making the salad, as long as they are refrigerated.
2. Arrange the lettuces, tomatoes, eggs, bacon, avocado, and shrimp in rows on a large platter to serve the salad family style.
3. Prepare the dressing: Add the vinegar, salt, pepper, mustard, honey, and oil to a deep bowl. Whisk vigorously to combine. Spoon the dressing over the top of the salad, or serve it in a bowl on the side. Refrigerate any excess dressing in a sealed container; it will last for a week.
Tia Tip: How to boil an egg: If you’re new to the kitchen, here’s a tried-and-true method for making a hard-boiled egg: Place 4 eggs in a small pot with enough water to co ver them. Bring it to a boil over high heat. Remove from heat, cover with a lid, and let sit for 10 minutes. Drain the water and set the eggs in a bowl of cold water to stop the cooking process. Hard-boiled eggs can stay in the fridge for up to a week, and I find they’re easier to peel after a day or two.
SALMON CROQUETTES
These croquettes are lovely and elegant. Easy to make, they’re great to serve for lunch or as an appetizer at a dinner party.
Serves 4
2 6-ounce cans wild pink salmon
1 small onion, chopped fine
1 tablespoon Dijon mustard
1 celery stalk, chopped fine
¼ teaspoon paprika
Handful of fresh flat-leaf parsley, chopped
1 large egg
Sea salt and freshly ground black pepper to taste
1 cup whole wheat breadcrumbs (or gluten-free)
Coconut oil for frying
1. Add the salmon, onion, mustard, celery, paprika, parsley, egg, salt, pepper, and ½ cup of the breadcrumbs to a food processor. Pulse until the mixture is blended but still has some chunks of salmon. Cover and chill in the fridge for at least 1 hour, or overnight.
2. When you are ready to cook the croquettes, divide the mixture into 8 even balls. You can flatten then into patties or form them into little sticks. Use the remaining ½ cup of breadcrumbs to coat the croquettes all around.
3. In a 10-inch skillet, melt a few tablespoons of coconut oil over medium heat. Once the oil is shimmering and fragrant, add the croquettes to the pan (you may need to do this in batches, so as not to overcrowd the pan). Cook until golden underneath, 3 to 4 minutes. Turn the croquettes and cook until golden on the other side, 3 to 4 minutes more. Serve hot.
* GLUTEN-FREE IF YOU USE GLUTEN-FREE BREADCRUMBS.
SHRIMP & BROCCOLI GINGER STIR-FRY
I love shrimp. And broccoli. So putting them together, with lovely flavors, makes me happy. Served over quinoa, this dish makes for a really balanced, satisfying meal.
Serves 4
¼ cup chicken stock
¼ cup soy sauce or tamari
1 tablespoon sesame oil
1 teaspoon agave syrup (or more, to taste)
Freshly ground black pepper
1 tablespoon extra-virgin olive oil (plus more as needed)
2 garlic cloves, chopped
1-inch piece of fresh ginger, peeled and chopped fine
1 pound large shrimp, peeled and deveined
1 head of broccoli (florets only, save stalks for another use)
2 teaspoons cornstarch
2 cups cooked quinoa
1. Add the stock, soy sauce (or tamari), sesame oil, agave syrup, and pepper to a small bowl. Whisk to combine; set aside.
2. Heat the oil in a wok or 12-inch skillet until shimmering. Add the garlic and ginger. Sauté until lightly golden, about 1 minute. Add the shrimp to the pan. Sauté until just cooked through (be careful not to overcook the shrimp to avoid toughness), about 5 minutes. Transfer the shrimp to a bowl.
3. Add the broccoli to the pan. Add more oil, 1 teaspoon at a time, if the pan seems too dry. Sauté until the broccoli is bright green and tender when pierced with a fork, 8 to 10 minutes.
4. Reserve 1 tablespoon of the soy sauce mixture. Pour the rest into the skillet and add the shrimp. Stir until well mixed.
5. Add the cornstarch to the reserved soy sauce mixture. Whisk until well blended and there are no visible signs of cornstarch. Stirring constantly, pour the mixture into the skillet. Cook for 1 to 2 more minutes, until the sauce has thickened a bit.
6. Divide the quinoa among four serving bowls. Top with the shrimp, broccoli, and sauce. Serve hot.
* GLUTEN-FREE IF YOU USE TAMARI.
THAI BEEF LETTUCE CUPS
This is like a lettuce taco, Thai-style. I love the juicy, rich taste of the beef, balanced by the cool crispness of the lettuce.
Serves 4
2 teaspoons extra-virgin olive oil
1 small onion, chopped fine
1 garlic clove, chopped fine
1 pound ground beef (lean 90 percent)
Handful of fresh cilantro, chopped
2 teaspoons fish sauce
1 tablespoon soy sauce or tamari
1 teaspoon dried chili peppers, or to taste
½ teaspoon coconut sugar
Sea salt to taste
1 head Boston lettuce
Lime wedges, for garnish
Fresh mint, for garnish
1. In a 10-inch skillet, heat the oil over medium-high heat until shimmering. Add the onion and garlic. Sauté until lightly golden, 1 to 2 minutes. Add the beef, using a fork to break up any large chunks (you want little pieces of ground meat). Add the cilantro, fish sauce, soy sauce (or tamari), chili pepper, and sugar. Reduce heat to medium-low. Continue cooking, stirring every couple of minutes, until the beef is completely cooked through, 7 to 9 minutes.
2. Meanwhile, rinse the lettuce leaves and pat them dry. Arrange the leaves on a platter.
3. Taste the cooked beef. Adjust the seasonings, adding salt and more chili pepper, if you’d like. Spoon the beef over the lettuce leaves. Garnish with lime wedges and fresh mint. Serve immediately.
Tia Tip: How to eat a lettuce cup: Squeeze a little lime juice on the beef, fold the lettuce leaf, and eat it like a taco!
* GLUTEN-FREE IF YOU USE TAMARI AND GLUTEN-FREE FISH SAUCE.
TOMATO & BASIL CAULIFLOWER PIZZA
I know, I know. A cauliflower crust sounds crazy, but you will be amazed by how delicious it is. If you’re passing on flour but can’t live without pizza, this is your answer!
Serves 2
Sea salt to taste
1 small head cauliflower
¾ cup Daiya dairy-free, soy-free mozzarella cheese shreds
2 tablespoons Non-Dairy Parmesan “Cheese” (or Go Veggie brand)
Cooking spray
¼ cup Roasted Marinara Sauce
1 plum tomato, very thinly sliced
6 fresh basil leaves
1. Fill a 4-quart pot with water. Bring to a boil over high heat. Cut the florets off the head of cauliflower (you can save the stalks for another use). Add them to the bowl of a food processor. Pulse until they look like grains of couscous. Alternately, you can do this using the smallest holes on a box grater.
2. Salt the boiling water, and add the cauliflower grains. Cook for 2 to 3 minutes, until tender.
3. Using a fine sieve, drain the cauliflower. Let it sit in the strainer to cool for 20 minutes.
4. Meanwhile, adjust the oven rack to the lowest position. Place a pizza stone or steel on the rack, if you have one. Preheat the oven to 425°F.
5. Transfer the cauliflower to a clean kitchen towel. Roll the towel up and squeeze out as much water from it as possible (you’ll be surprised how much actually drains out).
6. In a medium bowl, combine the cauliflower, ¼ cup of mozzarella, and the Parmesan cheese. Stir with a fork until well mixed.
7. Line a pizza pan with a sheet of parchment paper. Lightly grease the paper with cooking spray. Gather the cauliflower mixture into a ball and place it at the center of the parchment paper. Press it out into a 10-inch circle, making sure there are no holes in the crust. Bake for 15 minutes, until golden around the edges.
8. Remove the pan from the oven. Spread the marinara sauce over the crust, leaving a ½-inch border. Sprinkle the remaining ½ cup of mozzarella cheese over the sauce. Top with the tomato slices. Return the pizza to the oven, and bake for 10 to 12 minutes more, until the cheese is melted and the crust is well browned. Arrange the basil on top, and serve immediately.
TURKEY MEATBALLS
My son absolutely loves meatballs, and so do I. This is a meal that the whole family can enjoy and it’s a regular favorite in our house. We serve it over zoodles or whole wheat or quinoa flour noodles.
Makes 28 meatballs
½ cup dairy-free milk (soy, almond, cashew, etc.)
½ cup old-fashioned oats (not quick cooking)
2 to 3 tablespoons extra-virgin olive oil
1 pound ground turkey
Handful of fresh flat-leaf parsley, chopped
1 large egg, lightly beaten
¼ cup Non-Dairy Parmesan “Cheese”
2 garlic cloves, grated
¼ teaspoon freshly grated nutmeg
¾ teaspoon sea salt
Freshly ground black pepper, as desired
Zoodles
1. Add the milk and oats to a small pot over medium heat. Cook until the milk is very hot, but not boiling. Reduce the heat to a simmer, continuing to cook until the mixture has a thick oatmeal consistency. Set aside and let the mixture cool for 5 minutes.
2. Preheat the oven to 450°F. Drizzle the oil onto a rimmed baking sheet; set aside.
3. In a large bowl combine the turkey, parsley, egg, Parmesan, garlic, nutmeg, salt, pepper, and oatmeal mixture. Using a sturdy spoon or spatula, stir until all of the ingredients are completely combined. Form the mixture into 28 equally sized meatballs. Place them onto the prepared baking sheet.
4. Bake for 25 to 30 minutes, turning at the halfway point, until the meatballs are nicely brown all around. Serve hot with marinara sauce, and zoodles, if desired.
Zoodles (named after zucchini noodles) are “noodles” made from vegetables, and they’re easy to make. All you need is a spiral slicer—also known as a Spiralizer—an inexpensive kitchen gadget. You should be able to find one in a kitchen store or online for under fifteen dollars. Making zoodles is fun, and eating them is even better.
* GLUTEN-FREE IF OATS ARE MARKED “GLUTEN-FREE.”
TURKEY & MUSHROOM BOLOGNESE
I love a good Bolognese sauce. Although it’s traditionally made with beef, I like to use turkey, just for fun. Between the meat, the vegetables, and the noodles, this is a hearty and satisfying dish. Mangia!
Serves 6 to 8
2 tablespoons extra-virgin olive oil (plus more as needed)
1 large onion, chopped fine
1 carrot, chopped fine
8 ounces mushrooms, chopped fine (white button or baby bella)
Sea salt and freshly ground black pepper to taste
1 pound ground turkey
1 28-ounce can crushed tomatoes
¼ teaspoon of freshly grated nutmeg
1 pound uncooked whole wheat pasta (rigatoni or fusilli)
Non-Dairy Parmesan “Cheese,” for garnish (optional)
Handful of fresh chopped basil, for garnish
1. In a 12-inch deep skillet, heat the oil over medium-high heat until it’s shimmering. Add the onion and carrot. Cook until the onion pieces are golden, stirring occasionally, 2 to 3 minutes. Add the mushrooms and season with salt and pepper. Sauté, stirring occasionally, until the mushrooms are lightly browned, about 5 minutes. Using a slotted spoon, transfer the vegetable mixture to a plate.
2. Add the turkey to the skillet, adding a bit more oil if the pan seems too dry. Using a mashing motion with the tines of a fork, break the turkey into tiny pieces. Cook until lightly browned. Add the vegetables back to the pan, along with the tomatoes and nutmeg. Bring the sauce to a boil. Reduce the heat to low, and let simmer for 20 minutes.
3. Meanwhile, prepare the pasta according to the package directions.
4. To serve, add the cooked pasta to the skillet. Stir until well coated with the sauce. Divide into deep serving bowls. Garnish with the cheese, if desired, and basil.
* GLUTEN-FREE IF YOU USE GLUTEN-FREE NOODLES.
TURKEY SAUSAGE & PEPPERS
Have you noticed I love turkey? Especially turkey sausages. This is a lovely, stewy dish that will keep you warm and happy.
Serves 4
1 tablespoon extra-virgin olive oil (plus more as needed)
8 Italian-style turkey sausages (mild or spicy)
2 green bell peppers, seeded and sliced
2 red bell peppers, seeded and sliced
1 large yellow onion, thinly sliced
Sea salt to taste
1 14-ounce can crushed tomatoes
1½ cups chicken stock
1 to 2 teaspoons dried basil
½ teaspoon red chili pepper flakes
1. In a deep 12-inch skillet, heat the oil over medium-high heat. Add the sausages. Cook until nicely browned all around, 8 to 10 minutes. Transfer the sausages to a plate; set aside.
2. Add the peppers and onion to the skillet. Season with salt. Using a wooden spoon, scrape up any browned bits at the bottom of the pan. Reduce the heat to medium-low. Sauté the peppers and onion, stirring occasionally, until golden and tender, 15 to 20 minutes, adding more oil, 1 teaspoon at a time, if the pan seems too dry.
3. Add the tomatoes, stock, basil, and chili pepper. Stir to combine. Return the sausages to the pan, pouring in any juices that have collected on the dish. Increase the heat to medium-high and bring to a boil. Reduce heat to a simmer. Cook for 20 minutes more. Taste for seasoning, adding more salt and chili flakes if desired. Serve hot.
* GLUTEN-FREE IF SAUSAGES ARE GLUTEN-FREE.
NOURISH BOWL
We discovered a version of this dish in New York City while Cory was promoting the movie American Sniper. Quinoa has become quite a popular ingredient, but I had never seen it served with an egg. I was instantly impressed by the many different textures and flavors of the combination; the quinoa is chewy and nutty, while the shiitake mushrooms are earthy and almost meaty. The egg gives it a heartiness and substance, while the collards lift the whole dish with their crispy, green crunch. I was so taken with it, I went ahead and created a kicked-up version that includes hot sauce—yum! This is a great dish to serve at any meal. Use the cinnamon when you make it for breakfast!
Serves 4
1 cup quinoa
2 cups vegetable broth
1 garlic clove, grated
½ teaspoon cinnamon (optional)
2 splashes of soy sauce or tamari
Sea salt to taste
2 tablespoons extra-virgin olive oil (plus more as needed)
6 ounces shiitake mushrooms, caps thinly sliced (remove and discard the stems)
Freshly ground black pepper
4 large eggs
Hot sauce to taste (optional)
1. In a medium pot, add the quinoa, broth, garlic, cinnamon (if you’re using it), and soy sauce (or tamari). Season with salt. Cook over medium-high heat until the mixture begins to boil. Reduce the heat to medium-low. Cook until the liquid has been absorbed, about 15 minutes.
2. Meanwhile, in a 10-inch skillet, heat 2 tablespoons of oil over medium-high heat. Add the mushrooms. Season with salt and pepper. Cook, shaking the pan once or twice (no need to stir the mushrooms vigorously as they won’t brown well if you fuss with them too much), until the mushrooms are tender and lightly golden, about 5 minutes. Transfer them to a dish and set aside.
3. Return the skillet to the stove over medium-low heat. Add a few more drops of oil to the pan. Crack the eggs, one at a time, into the skillet. Cook until the edges crisp up and the egg whites look set, 3 to 4 minutes.
4. Divide the cooked quinoa between four deep bowls. Top each bowl with shiitake mushrooms, collard chips, 1 egg, and a few dashes of hot sauce, if desired. Serve immediately.
* GLUTEN-FREE IF YOU USE TAMARI.
CHICKPEA BURGERS
This is the best meat-free burger I’ve ever had. The chickpeas make it rich and satisfying, while the other ingredients give it subtle and surprising flavors. Burger, anyone?
Serves 6
3 cups chickpeas (1 large can), drained
½ cup quick oats
½ cup green olives or dill pickles, chopped
1 carrot, diced small and blanched
2 tablespoons scallions, thinly sliced
1 level tablespoon white (mild) miso
2 tablespoons soy sauce or tamari 2 teaspoons mustard
2 teaspoons maple syrup
Cornmeal and ½ teaspoon sea salt, for dredging
Safflower oil
1. In a large bowl, mash chickpeas with a potato masher. Mix in oats, olives or pickles, diced carrot, and scallions. In a separate bowl, blend together miso, soy sauce (or tamari), mustard, and maple syrup and add the blend to the chickpea mixture. Form the mixture into palm-sized patties and dredge them in cornmeal and salt.
2. Heat 3 tablespoons of safflower oil over medium heat. Fry each patty on both sides for 5 minutes. When oil is gone, re-oil the pan for the next round of patties. Serve on whole wheat buns, with toppings, or alone.
P.S.: This mixture freezes well for later use.
Are Oats Gluten-Free? Technically, yes. But they are often processed in factories that also handle wheat, barley, and other grains that contain gluten, which often contaminate the oats. For people who have celiac disease or who are gluten-intolerant, it can take only trace amounts of the stuff to set off symptoms, so it’s best to buy oats that are specifically labeled “gluten-free.” That means the supplier has intentionally kept the oats separate from other grains. One more thing: Some gluten-intolerant individuals are also sensitive to oats, regardless of any gluten contamination, so be sure to ask gluten-free friends if they fall into this category before serving them those oatmeal cookies!
* GLUTEN-FREE IF YOU USE TAMARI AND GLUTEN-FREE MISO.
TEMPEH BURRITOS
Tempeh is a traditional food from Indonesia. It’s made from soybeans that have been fermented, but unless you make it at home, it’s going to be pasteurized, so your critters won’t get all the benefits of that fermentation. No worries; it’s still a rich and satisfying source of plant protein—and totally delicious. Tempeh should always be steamed or boiled for 20 minutes before you do anything else with it; that makes it nice and digestible.
Makes 2 big burritos or 4 small ones
2 cups water
½ cup soy sauce or tamari
½ teaspoon brown rice vinegar
1 8-ounce package of tempeh
Extra-virgin olive oil
1 small onion, diced
Pinch of sea salt
½ teaspoon chili powder
½ teaspoon garlic powder
Whole wheat tortillas
Daiya non-dairy cheese shreds
Shredded lettuce
Chopped tomatoes
Guacamole (optional)
1. Combine water, soy sauce (or tamari), and brown rice vinegar and bring to a boil. Cut tempeh into four chunks and add it to the mixture. Let simmer 20 minutes. Set aside.
2. Meanwhile, over medium heat, coat a skillet generously with oil. Sauté the onion with the salt until it becomes translucent. Remove the cooked tempeh from the liquid (save the liquid for later seasoning, if necessary), crumble it into bits like ground beef, and sauté it with the onion. Stir in the chili powder and garlic powder. Allow the whole concoction to cook for about 5 minutes. The tempeh should absorb lots of the oil and may even get a little crispy.
3. Warm a tortilla in another skillet and transfer to a plate. Spread Tofu Sour Cream on the tortilla and add the “beef” (tempeh), cheese shreds, lettuce, and tomatoes, as desired. Wrap the tortilla around the fillings and serve with more sour cream and/or guacamole.
* GLUTEN-FREE IF YOU USE TAMARI.
TOFU SOUR CREAM
Makes 2 cups
14 ounces medium or firm tofu (1 block)
6 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
2 scallions, white parts only
½ to 1 teaspoon sea salt
1. Blend tofu, oil, lemon juice, and scallions with ½ a teaspoon of salt in a blender or food processor. Taste and add remaining salt, if desired. Serve with burritos, tacos, or any other dish that needs a creamy kick.