Savory Sauce

This sauce is very versatile, and a great cheese substitute. It’s wonderful for steamed vegetables and baked tofu, as a salad dressing, or even on top of Mexican food. It can be frozen for later use.

In a blender put:

• 3/4 cup almond oil or safflower oil
  
• 3/4 cup water
  
• 1/4 cup Bragg Liquid Aminos
  
• 1/8 cup brewer's yeast flakes
  
• 1/4 tsp kelp powder
  
• 1/4 tsp Spike seasoning
  
• 1/4 tsp basil
  
• 1/8 tsp granulated garlic
  
• 1 1/2 tsp lemon juice
  
• 1 1/2 tsp Tamari sauce
  
• 1 pkg firm tofu, rinsed well (16 oz.)
  

Chicken Gumbo

• 1/4 cup olive oil
  
• 1 lb Louisiana-style sausage (the hotter the better!)
  
• Two 2–3 pound chickens, each in 8 pieces
  
• 2 large onions, sliced
  
• 6 cloves garlic, minced
  
• 3 red peppers, seeded and sliced
  
• 3 green chilies (mild Anaheim variety), seeded and sliced
  
• 2 pounds tomatoes, sliced (Italian plum tomatoes preferred)
  
• 1 pound okra, washed, trimmed and sliced
  
• 2 lemons, sliced
  
• 2 bay leaves
  
• 1 tbsp chopped fresh thyme, or 1 tsp dried
  
• 1 tsp chopped fresh savory, or 1/2 tsp dried
  
• Salt and pepper to taste
  
• 2 quarts water (8 cups)
  
• 2 tablespoons filé powder
  

Heat oil in a large skillet over medium-high heat. Brown sausage on all sides, then remove and set aside. When sausages are cool, slice into 1-inch pieces and reserve. Add chicken pieces in batches and brown on all sides. Remove and set aside. Add onions, garlic, red peppers, and chili peppers, and cook until soft, stirring frequently, about 7-8 minutes. Add tomatoes, okra, lemons, bay leaves, thyme, savory, salt & pepper, water and the chicken pieces, and simmer for about 30 minutes, or until chicken is done. Add sausage and simmer until heated through, about 5 minutes more. Remove the skillet from the heat and stir in the filé powder. Serve at once over hot rice, with crusty bread to soak up the broth. Serves 8.

Easy Vegetable Chample

• 6 oz. firm tofu-lite, excess water squeezed out with a paper towel
  
• 1 1/2 cups sliced string beans, in 2-inch long pieces
  
• 1/2 small cabbage, chopped
  
• 1/2 cup soybean sprouts
  
• Salt & pepper
  

Coat a large skillet with nonstick canola oil. Cut tofu into 1-inch cubes and place in skillet. Cook over medium heat for 3 to 4 minutes or until golden. Set aside

Re-coat same skillet with canola oil and stir-fry string beans, cabbage, and bean sprouts. Cook over medium heat until tender, 4 to 5 minutes.

Return tofu to the skillet and toss with the vegetables. Season to taste with salt & pepper. Serves 4.

Italian Pasta Stew

• 3 spencer or rib-eye steaks
  
• 2 1/2 cups sliced carrots
  
• 4-5 cloves crushed garlic
  
• 1 box sliced mushrooms
  
• 1 medium-large onion (chopped)
  
• 1 can condensed beef broth
  
• 1 26 oz. jar Barilla spagetti sauce
  
• 10 oz. burgundy wine
  
• 3 tbsp olive oil
  
• 1 tbsp oregano
  
• 1 bay leaf
  
• 1 tsp onion powder
  
• 1 lb (454 g) box penne pasta
  
• 3 tbsp parsley (chopped)
  
• Black pepper
  

Cut steaks into small cubes. Coat skillet with olive oil, toss in cubed meat, season & brown until medium rare. Set aside. In same skillet, add a little more olive oil, then toss in sliced carrots and broccoli florets. Sauté until slightly tender. Add crushed garlic, chopped onions and mushrooms. Sauté all together until glazed. Return cubed steak to pan with veggies and add oregano, parsley, basil, black pepper and bay leaf. Add beef broth, wine, and jar of spagetti sauce. Cook for 20 minutes or until meat and veggies are tender. Add pepper to taste. Meanwhile, cook pasta in salted water until done, drain and combine with stew. Top with shredded Parmesan cheese. Serves 6 to 8.

Curried Couscous and Garbanzo Bean Salad

• 2 tbsp curry powder
  
• 2-1/4 cups water
  
• 1/2 tsp salt
  
• 6 cups small pieces fresh vegetables (such as 2 cups each broccoli florets, cauliflower florets, and thinly sliced carrots)
  
• 1 10-ounce box couscous
  
• 1 15-ounce can garbanzo beans, drained
  
• 1/2 cup olive oil
  
• 5 tbsp white wine vinegar
  
• 1-1/2 tblsp. grated peeled fresh ginger
  
• 1-1/4 cups crumbled feta cheese (about 7 ounces)
  
• 1 cup thinly sliced green onions

Stir curry powder in heavy large saucepan over medium-high heat until fragrant and toasted, about 1 minute. Mix in 1-1/4 cups water and salt. Add vegetables. Bring to boil; cover and cook 1 minute. Remove from heat. Mix in couscous. Cover and let stand until couscous softens, about 5 minutes.

Transfer couscous to large bowl. Mix in garbanzos, oil, vinegar, and ginger. Cool to room temperature. Add feta and green onions; toss. Season with salt and pepper.

Lentil Salad

• 1 cup lentils
  
• Salt & pepper
  
• 3 tbsp olive oil
  
• 1 tbsp lemon juice
  
• 1 medium onion, minced
  
• 1 stalk celery, sliced
  
• 1/4 tsp dry mustard
  
• 2 tbsp minced parsley
  

Simmer lentils in 3 cups water with 1 tsp. salt for 15–20 minutes, until tender. Drain. In a small bowl, mix olive oil, lemon juice, onion, pepper, and mustard. Toss with lentils while they are hot. Refrigerate and, when cool, mix in parsley, salt & pepper to taste. Serves 6.

Pappa Rizzo's Eggs & Swiss Chard

Simply sauté 3 or more chopped leaves of Swiss chard in olive oil, adding a cup or so of sliced mushrooms and 3 or more cloves of fresh garlic. Scramble 3 eggs separately, and once fully cooked, add chard and other ingredients. Stir thoroughly. A wonderful, easy Italian breakfast!

Tofu, Salmon and Vegetables

with Creamy Miso Sauce

• 6 oz. firm tofu-lite
  
• 2 garlic cloves, minced
  
• 15 ounces salmon fillet, cut into 1/2-inch cubes
  
• 1 small head broccoli, cut into small florets (about 3 cups)
  
• 1 small carrot, cut into 1/2-inch cubes (about 1/2 cup)
  
• 2 celery stalks, cut into 1/2-inch cubes
  
• 1/4 cup dry white wine
  
• 1/2 cup skim milk
  
• 1 1/2 tbsp low-sodium miso
  
• Freshly ground black pepper
  

Cut the tofu into 1/2-inch cubes. Coat a large pot with nonstick canola spray and cook the garlic over medium heat. When garlic is lightly browned, add salmon and sauté until each side is golden, approximately 3 minutes.

Add the broccoli, carrot, celery, tofu, and white wine to the salmon. Bring to a boil over high heat. Pour in the milk, bring to a boil again, then reduce heat to very low.

Add miso and stir to dissolve. Cook until liquid is reduced by three-quarters, about 5 minutes. Adjust the seasonings with pepper and serve. Serves 4.

Tofu and Vegetable Phyllo Tart

Tofu Filling:

• 1 package of firm tofu, drained, towel dried, and crumbled with your hands
  
• 1/2 cup olives (pitted Kalamatas or oil cured)
  
• 3 tbs capers, drained
  
• 1 clove garlic, chopped
  
• 1/4 cup red onion, minced
  
• 1/4 cup Italian flat-leaf parsley, minced
  
• 1 tbs fresh marjoram leaves
  
• 1 tsp extra virgin olive oil
  
• 1/2 tsp soy sauce
  
• Freshly ground black pepper to taste
  
• 1 package phyllo dough, thawed
  
• 1/4 cup extra virgin olive oil
  
• 1 orange or red bell pepper, seeded and sliced into long crescent shapes
  
• 1 green bell pepper, seeded and sliced into long crescent shapes
  
• 6 oil packed sun dried tomatoes, drained and cut into halves
  

Preheat oven to 400°. Combine all of the filling ingredients in a food processor and process until smooth and well combined. Set aside. Lightly oil a 9" tart pan using a pastry brush and olive oil. Layer single pieces of phyllo on the tart pan, allowing the edges to hang over the sides, but lightly pressing the phyllo down to contour with the shape of the pan. Lightly brush the top of each layer with olive oil, layering between 8 and 12 pieces of phyllo. Spoon the tofu filling onto the phyllo tart crust, smoothing it out into an even layer. Fold the edges of the overhanging phyllo up to form a little crust around the edged of the tart. Brush the top of the phyllo crust with olive oil. Arrange the bell pepper slices in a circular pattern around the tart, and sprinkle with the sun dried tomatoes. Bake, covered with foil, for 30 minutes. Remove the foil and bake for another 10 minutes, or until the crust are lightly browed. Serves 4.