• Choose a category
• All
• Classic-Fiction

For the best flavor, make the sauce a day ahead of serving time. It keeps well for a couple of weeks in the refrigerator.

Complementary protein: peanuts + rice or other grain

* You can use 1 cup grated or slivered unsweetened coconut soaked in 1 cup warm water for an hour.

Tofu Spaghetti Sauce

8 servings

A favorite of Bill and Akiko Shurtleff of the Soyfoods Center in Lafayette, California.

2 tablespoons oil or margarine

1 to 2 large cloves garlic, minced

2 onions, minced

21 ounces firm tofu, cut into ½-inch cubes or crumbled

10 medium mushrooms, sliced (about 1½ cups),- or 1 medium zucchini, chopped (about 2½ cups)

1¼ cups chopped celery (2 to 3 stalks)

1 cup chopped carrots (2 medium)

2½ cups chopped green peppers (about 2 peppers)

10 cups peeled and chopped tomatoes, or two 8-ounce cans tomato sauce and one 6-ounce can tomato paste

1 teaspoon salt (if using fresh tomatoes)

3 tablespoons soy sauce

2 tablespoons honey

1½ bay leaves

1 teaspoon basil

½ teaspoon oregano

Dash thyme

Dash marjoram

In a large skillet or heavy pot, heat oil and sauté garlic and onions for 1 minute. Add tofu and sauté 4 to 5 minutes. Add mushrooms and sauté 1 minute. Add remaining ingredients, bring to a boil, and simmer over low heat for 1 hour, stirring frequently.* For best flavor, refrigerate overnight to let flavors marry. Remove bay leaf, reheat, and serve over hot pasta. If desired, sprinkle with Parmesan cheese.

Complementary protein: soy (tofu) + wheat

* If you are using canned tomato sauce, simmering can be for as little as 10 minutes.

Cashew Gravy

1½ cups gravy

Inspired by a recipe from Barbara Cuomo of Freedom, Maine. Heat and serve over your favorite vegetables with grain or pasta.

½ cup cashews

½ cup water

2 tablespoons nonfat milk powder

7 teaspoonlemon juice

2 tablespoons whole wheat flour

2 tablespoons gratedcoconut (optional)

Process in a blender until smooth. Adjust consistency by adding water.

Complementary protein: nuts + grain

Fettuccine al Marco

4 servings

This dish may not be as rich-tasting as Fettuccine Alfredo, but it has a lot fewer calories and a lot more protein—and it is delicious!

½ pound fettuccine or other noodles*

1½ cups ricotta or cottage cheese

1¼ cup Parmesan cheese

½ cup yogurt

½ cup parsley

2 cups spinach leaves (optional*)

Salt and pepper to taste

Garnish: your choice of herbs (such as fresh basil), and sliced black olives or fresh parsley

Start cooking the pasta. In a blender, process cheeses, yogurt, parsley, spinach, and salt and pepper until very smooth. When pasta is al dente, drain and toss with sauce. Garnish with herbs and olives and serve immediately.

Complementary protein: wheat + milk products

* Spinach noodles provide an attractive contrast if you make the sauce without spinach leaves; otherwise, use white pasta for contrast.

Mushroom Stroganoff

4 servings

With a favorite green salad and Italian dressing, this may be the most elegant “instant” dish you’ve ever made.

½ pound flat egg noodles

1 tablespoon margarine

1small onion, finely chopped

½ pound mushrooms, halved (if small, leave some whole)

1to 2 cloves garlic, crushed

2 tablespoons fresh or 1 tablespoon dried parsley

3 dashes Worcestershire sauce

1 cup cottage cheese

½ cup yogurt

Salt and pepper to taste

Garnish: fresh parsley

Start cooking the noodles. Heat the margarine and sauté the onion, mushrooms, and garlic until onion is translucent; add parsley when onion is almost done. Stir in Worcestershire sauce. In a blender, process cottage cheese, yogurt, and salt and pepper until smooth. Remove vegetables from heat and stir in blender mixture. Serve immediately over hot noodles and garnish with more parsley.

Complementary protein: wheat + milk products

Pesto Genovese-American

6 servings

This dish has a subtle and absolutely unique flavor—especially when served with hot or sweet marinated Italian peppers and garlic bread.

½ cup olive oil

2 cloves garlic

3 tablespoons pignolia nuts or sunflower seeds

¼ teaspoon