Ladies Choice - nutritional aspects of various vegetables; includes recipes - includes related article on vegetable color

Vegetarian Times, July, 1999 by Elizabeth Hiser

Drain tofu and cut into thick slabs. Put several paper towels on cutting board. Place tofu on towels. Top with second cutting board or another fiat, clean object. Weigh down top board with heavy can. Let stand at least 15 to 30 minutes.

Pat tofu dry with paper towels, then cut into 1-inch cubes. In large bowl, mix together tamari, lemon juice and sesame oil. Add tofu and stir to blend. Let stand 10 minutes, stirring occasionally.

In small bowl, combine kudzu and 1 teaspoon cold water. Stir until dissolved and set aside. In wok or large skillet, heat vegetable oil over medium-high heat. Add onion and stir-fry until translucent, about 4 minutes. Add garlic, ginger and broccoli and stir-fry 1 minute.

Pour in tofu with marinade and 4 tablespoons broth. Cover pan and cook until broccoli is crisp-tender, about 2 minutes. Add remaining broth if necessary.

Add kudzu mixture and stir until mixture thickens slightly, 1 to 2 minutes. Sprinkle with toasted sesame seeds and serve.

PER SERVING: 159 CAL.; 10G PROT.; 7G TOTAL FAT (0 SAT. FAT); 15G CARD.; 0 CHOL.; 771MG SOD.; 46 FIBER

Good Grains Pancake or Waffle Mix

MAKES 4 2/3 CUPS DAIRY-FREE

For a low-stress, high-fiber meal in minutes, keep a supply of this pancake mix on hand. It will keep in the refrigerator up to 1 month or in the freezer up to 3 months.

2 1/2 cups unbleached all-purpose flour
1 cup whole-wheat flour
1/2 cup flaxseed flour
1/2 cup yellow cornmeal
1/3 cup sugar
2 Tbs. baking powder
1 tsp. baking soda
3 tsp. salt

In large bowl, stir together all ingredients. Divide into thirds (about 1 cups each) and seal in zipper-lock bags. Store in refrigerator or freezer.

Good Grains Pancakes or Waffles

MAKES 12 OVO-LACTO

These quick and easy breakfast treats are made with the waffle or pancake mix above. Top with warmed maple syrup, sliced fresh fruit and/or berries.

1 1/4 cups soy milk or skim milk
1/4 cup liquid egg substitute or 2 eggs
2 Tbs. vegetable oil
1 batch (about 1 2/3 cups) Good Grains
  Pancake or Waffle Mix (see recipe)

In large bowl, whisk together milk, egg substitute and oil. Whisk in Good Grains mix until dry ingredients are just moistened. (Batter should be slightly lumpy; do not overmix.)

For pancakes: Use 1/4 cup batter per pancake. Cook pancakes on hot griddle until bubbles on top burst. Turn and cook other side until lightly browned.

For waffles: Cook according to manufacturer's directions for your waffle iron.

PER WAFFLE OR PANCAKE: 104 CAL.; 4G PROT.; 4G TOTAL FAT (0 SAT. FAT); 14 G CARD.; 0 CHOL.; 212MG SOD.; 1G FIBER

Garlicky Penne with Cannellini Beans

6 SERVINGS DAIRY-FREE

Escarole and fennel give this pasta dish a rustic, earthy flavor. If escarole is not available, use spinach or broccoli raab.

8 oz. uncooked penne pasta
1 Tbs. olive oil
3 medium cloves garlic, minced
1 medium red onion, chopped
1 medium red bell pepper, diced
1 small fennel bulb, diced (1 cup)
1 small zucchini, diced (1 cup)
1 tsp. dried oregano
1 large tomato, diced
15-oz. can cannellini beans, rinsed
  and drained
1 small bunch escarole, chopped
  (4 cups)
1 cup vegetable broth
1 tsp. salt
1/2 tsp. freshly ground pepper