Menu for the plant-based palate

Vegetarian Times, Sept, 2004 by Marie Oser

Bring the best of Italy to your dinner table with this menu of favorites, which has all the gusto without the guilt. Start with a hearty vegetable-rich pasta dish accompanied by a "buttery" garlic toast, and end your meal with a refreshing Italian ice.

The main dish, Gnocchi alla Primavera, features potato dumplings in a chunky primavera sauce. When purchasing fresh or frozen gnocchi (nee-oh-key), be sure to check the ingredients because gnocchi sometimes are made with eggs and cheese.

Russet or Yukon Gold potatoes have the best consistency for making gnocchi, and steaming will produce the lightest texture. Gnocchi are cooked in a large pot of boiling water, and they rise to the surface when done. The primavera sauce, which simmers while you make the gnocchi, also is delicious on your favorite pasta.

Complementing the gnocchi dish is Oven-Baked Garlic Toast spread with mellow baked garlic squeezed from warm cloves.

In the Italian neighborhoods of Philadelphia, where I grew up, Italian ice is a summertime institution, and locals call it "water ice." Made with sweet fruit syrup and crushed ice, Italian ice is sold in stores and from pushcarts, but it's easy to make your own. For our Strawberry Italian Ice, strawberries, unrefined sugar and ice cubes are blended and frozen to a slushy consistency.

Gnocchi alla Primavera

SERVES 6            30 MINUTES OR LESS

Use store-bought vegan gnocchi, or make
your own (directions follow).

2 tsp. olive oil
1/8 tsp. crushed red pepper
3 cloves garlic, minced
1/2 cup sliced scallions
1 6-oz. pkg. sliced cremini
  mushrooms
1 26-oz. jar low-sodium
  tomato sauce
1 6-oz. can tomato paste
1/3 cup red wine or water
3 Tbs. chopped fresh marjoram
1 1/2 cups sliced zucchini
2 Tbs. capers, rinsed
1-lb. pkg. gnocchi

1. Bring a large pot of water to a boil over
medium-high heat. Meanwhile, heat oil and
crushed red pepper in a 5-quart saucepan
over medium-high heat for 1 minute. Add
garlic and scallions. Saute for 2 minutes,
and add mushrooms. Cook mixture for 3
minutes. Reduce heat to low, add tomato
sauce, and stir in tomato paste, wine, marjoram,
zucchini and capers. Cook, stirring
occasionally, until ready to serve.

2. Add gnocchi to boiling water. Cook for
about 5 minutes, or according to package
directions. Remove from heat, drain and
put into serving bowl. Combine with
sauce, and serve.

PER SERVING: 299 CAL; 10G PROT; 3G TOTAL
FAT (0G SAT FAT); 67G CARB; 0MG CHOL
404MG SOD; 8G FIBER; 3G SUGARS

Homemade Gnocchi

MAKES 6 CUPS

Semolina flour mix is a blend of semolina
and kamut flours; however, you may substitute
plain semolina flour.

4 medium-sized potatoes, peeled and
  quartered
1 1/2 to 3 cups semolina flour mix
1 tsp. salt
1 Tbs. olive oil

1. Place potatoes in a steamer basket suspended
above boiling water, and steam for 15
minutes, or until fork-tender. Set aside to cool.

2. Transfer potatoes to a large bowl, and mash
with a fork. Add up to 3 cups of flour, and
knead in the bowl until dough forms, adding
more flour until dough is no longer sticky.

3. Divide dough into 4 portions, and turn
onto floured surface. With floured hands,
roll each portion into a long cylinder about
2 inches in diameter. Cut into 1-inch pieces.
With a floured fork, make a lengthwise indentation
on the edge of each piece, and,
with a gentle motion, roll the dough over
the fork tines to create ridges on dough. Set
gnocchi aside on a floured board.

4. Fill a large saucepan with water, and add
a teaspoon of salt and a tablespoon of olive
oil. Bring to a boil, and add gnocchi with a
slotted spoon. Bring water to a second boil,
and reduce heat to medium-low. Gnocchi
will rise to the surface in 5 10 minutes.

Drain well, and combine with sauce.

Strawberry Italian Ice

SERVES 6

Here's a cool, fat-free and refreshing treat.

1 16-oz. pkg. frozen
  well-drained, or 1 qt. fresh
  strawberries, hulled
1 Tbs. lime juice
1/2 cup evaporated cane juice
4 cups ice cubes
Fresh mint leaves for garnish

1. Place a metal 10-inch cake pan in
freezer. Combine strawberries, lime juice
and evaporated cane juice in a food
processor, and blend until cane juice has
dissolved. Add ice, and blend until smooth.

2. Transfer strawberry mixture to cake pan,
cover and freeze until frozen around edges
but still soft in center about 1 hour. Stir
mixture spoon into dessert cups and garnish
with mint leaves. Serve immediately.

PER SERVING:  99CAL; 1G PROT; 0G TOTAL FAT
SOD; 1G FIBER; 22G SUGARS

Oven-Baked Garlic Toast

SERVES 6

Roasting garlic transforms it into a rich-tasting,
low-fat spread.

1 large head of garlic
1 Tbs. olive oil
Olive oil cooking spray
1 whole-grain sourdough batarde,
  cut on  diagonal into 1/2-inch-thick
  slices

1. Preheat overt to 375F.

2. Pell off any loose papery skins from garlic
head. Cut off about 1/4 inch from top of
head using a sharp knife. Remove just
enough of head to expose cloves. Drizzle
top with oil, and wrap in foil. Place on a pie
plate in oven. Bake for 35 minutes.

3. Spray each side of bread slices lightly
with cooking spray, and bake for about 4
minutes on each side, or until bread is
golden and crisp.

4. Unwrap garlic, squeeze out softened
garlic from each clove and spread it on
toasts. Place slices on a plate, and serve.

PER SERVING: 80 CAL; 2G PROT; 2G TOTAL
FAT (0G SAT FAT); 19G CARB; 0MG CHOL;
1MG SOD; 1G FIBER; 0G SUGARS