Strike it Rich!

Vegetarian Times, July, 2001 by Peter A. Cervoni

PER SERVING: 318 CAL.; 10G PROT.; 14G TOTAL FAT (2G SAT, FAT); 41G CARB.; 0 CHOL; 120MG SOD.; 6G FIBER; 79MG CALCIUM

Creamy Broccoli Soup

6 SERVINGS EGG- & DAIRY-FREE

Fresh ginger adds a zesty flavor to this soup. Arrowroot, an easily digestible thickener, is also a source of calcium.

2 lbs. fresh broccoli
3 1/2 cups plain calcium-fortified
  soy milk
1 Tbs. olive oil
1 cup finely chopped onion (1 medium)
  cup finely chopped celery
1 1/2 Tbs. minced fresh ginger
2 1/2 tsp. minced garlic
1 tsp. dried thyme
3 tsp. arrowroot dissolved in
  3 Tbs. water
3 tsp. fresh lemon juice

1. Separate broccoli into stems and florets. Slice stems into small, thin pieces. You should have at least 5 to 6 cups of stems and about 4 cups of florets.

2. In medium saucepan, combine soy milk, half of the broccoli stems and pinch of salt. Bring to a simmer over medium heat. Reduce heat to low and cook 5 minutes.

3. Meanwhile, in large pot, heat oil over medium heat. Add remaining broccoli stems, onion, celery, ginger, garlic, thyme, and salt and pepper to taste. Cook over medium heat, stirring often, until stems become tender, about 10 minutes. Add broccoli florets and 4 cups water and stir well. Bring to a simmer over medium heat. Reduce heat to low and cook until florets are tender, about 10 minutes.

4. Stir arrowroot mixture and whisk into pot with broccoli florets. Return mixture to a simmer and cook, stirring occasionally, until thickened, about 8 minutes.

5. Add soy milk mixture to broccoli mixture. Bring to a simmer and cook stirring occasionally, 5 minutes.

6. In food processor, process soup in batches until smooth. Return soup to pot. Stir in lemon juice and add salt and pepper to taste.

PER SERVING: 191 CAL.; 10G PROT.; 6G TOTAL FAT (1G SAT. FAT); 28G CARB,; 0 CHOL.; 137MG SOD.; 5G FIBER; 244MG CALCIUM

Almond-Fig Shake

30 min 2 TO 3 SERVINGS EGG- & DAIRY-FREE

If you want a quick calcium fix, try this drink made with fortified soy milk, almond butter and figs.

4 cups vanilla-flavored, calcium-fortified
  soy milk
6 dried figs
1 1/2 Tbs. almond butter (raw or toasted)
Pinch ground cinnamon
Pinch salt
3 ice cubes.(optional)

1. In blender, combine all ingredient and process until smooth. Pour into tall glasses and serve right away.

PER SERVING: 559 CAL.; 19G PROT.; 18G TOTAL FAT (3G SAT. FAT); 85G CARB.: 0 CHOL.; 288MG SOD.; 6G FIBER; 560MG CALCIUM

kitchen note

To press liquid out of tofu, place on a plate lined with paper towels, then cover with two more paper towels. Lay a plate on top and put a heavy can (such as a 28-oz. can of tomatoes) or heavy skillet on the plate. Let the liquid press out for about 10 minutes

calcium counts

The recommended Dietary Reference Intake for calcium is 1,000 milligrams (mg,) per day for adults between the ages of 19 and 50, according to the National Academy of Sciences. Adults 51 years and older need 1,200 mg.; teens a whopping 1,300 mg, per day.

PETER A. CERVONI, a frequent contributor to Vegetarian Times, is the former executive chef of Angelica Kitchen in New York City.