Recipes

Vegetarian Times, March, 2001

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about our recipes

After each recipe, we provide nutritional information that lists the amount of calories, protein, total fat (saturated fat), carbohydrates, cholesterol, sodium and fiber per serving. When a choice of ingredients is given, the breakdown reflects the first ingredient listed. When there is a range of servings, the breakdown reflects the first number listed. Optional ingredients are not figured in the breakdown.

Egg- and dairy-free recipes contain neither dairy nor eggs (they may contain honey); egg-free recipes have no eggs but contain dairy; dairy-free recipes have no dairy but contain eggs.

Low-fat recipes contain fewer than 10 grams of fat per entree serving: 4 grams per side dish. We do not list the percentage of calories from fat because we believe the percent of fat in a given recipe is less important than the percent of fat eaten in an entire day. To determine that percentage, count the total calories and total fat grams eaten in a day. Multiply grams of fat by 9 (there are 9 calories in a gram of fat) and divide that amount by total calories. Research suggests that fat intake must be less than 25 percent of calories to prevent disease and promote health.

Low-sodium recipes contain less than 140 milligrams of sodium per serving.

GLOSSARY

Arrowroot: Starchy flour from a tropical tuber used for thickening. Usually less processed than cornstarch, Can be substituted measure for measure for cornstarch.

Daikon (DI-kon): Large, white Asian radish with a sweet, fresh flavor.

Garam masala (gah-RAHM mah-SAH-lah): A North Indian blend of dry-roasted, ground spices used to add spicy heat to dishes. Typically it includes black pepper, cinnamon, cloves, coriander, cumin, cardamom, dried chiles, fennel, mace, nutmeg and other spices. Available at specialty markets.

Mirin: A sweet Japanese cooking wine made from rice.

Saffron (SAF-ruhn): Derived from the purple crocus, saffron lends a yellow color and distinctive taste to dishes. A little goes a long way.

Seitan (SAY-tan): A chewy, meatlike, high-protein food made from boiled or baked wheat gluten. Available in dry mixes; prepared chilled in the deli section and prepared frozen.

Shoyu (SHOH-yoo): Japanese for soy sauce, a dark, salty liquid made by fermenting boiled soybeans and roasted wheat or barley. It is used as a flavoring for many sauces and soups, as well as a table condiment. Light soy sauce is thinner and saltier than dark soy sauce, and differs from "lite" soy sauce, which is low-sodium. Dark soy sauce, generally darkened with caramel, is richer in flavor and less salty. Chinese black soy, which has molasses in it, is very dark and thick, and is similar to the Japanese tamari sauce (see below).

Tahini (tah-HEE-nee): A thick, smooth paste made of ground sesame seeds. A staple of Middle Eastern cuisine.

Tamari (tuh-MAH-ree): A naturally brewed soy sauce that contains no sugar. Available wheat-free.

Tofu (TOH-foo): White, easily digestible curd made from cooked soybeans and sometimes grains. High in protein. Comes in Japanese-style silken tofu in 10 1/2-oz. shelf-stable aseptic packages or Chinese-style in 12-, 14- and 16-oz. water-packed tubs in the refrigerated section of markets. Tofu comes in soft, firm and extra-firm styles as well as fat-reduced, smoked and marinated, baked flavors.