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into ½-inch (12 mm) cubes

Salt and pepper, to taste

2 cups (390 g) freshly cooked brown rice

Place the oil in a large skillet over medium-high heat. Add the onion and sauté until translucent, about 6 minutes. Add the broth and spinach, cooking until the spinach begins to wilt. Add the coconut milk, cumin, and cinnamon, and simmer 7 minutes. Pour the mixture into a blender or the work bowl of a food processor and process until smooth. Transfer the mixture to a large saucepan and place over medium heat. Gently add the tofu and cook 8 minutes. Season with salt and pepper. Serve over hot brown rice.

Srv: 291 g | Cal: 190 | Fat: 7 g | Sat Fat: 1 g | Col: 0 mg | Carb: 25 g | Fib: 6 g | Pro: 7 g

THE SKINNY: HOW TO COOK BROWN RICE

EVER NOTICE THAT BROWN RICE IS A BIT TRICKIER AND MORE TIME CONSUMING TO COOK THAN SAY, WHITE RICE? YOU WEREN′T TRIPPIN′. WITH BROWN RICE, THE NUTRITIOUS BRAN LAYER COVERING THE GRAIN IS STILL INTACT, CAUSING THE LONGER COOKING TIME. I USED TO HATE TO COOK BROWN RICE BECAUSE IT ALWAYS CAME OUT TOO TOUGH, BUT WHEN I MET MY HUSBAND HE TAUGHT ME HOW TO COOK RICE A SLIGHTLY DIFFERENT WAY. IT′S REALLY EASY, AND I NEVER MESS IT UP ANYMORE. (DIRECTIONS AT RIGHT)

AS FOR BUYING BROWN RICE, THERE ARE A FEW DIFFERENT VARIETIES TO CHOOSE FROM. THERE′S SHORT GRAIN, WHICH HAS A SLIGHTLY SWEETER TASTE BUT TENDS TO BE STICKIER THAN THE OTHERS. MEDIUM GRAIN IS MOIST AND TENDER, AND LONG GRAIN IS MORE CHEWY AND FIRM WITH A NUTTY FLAVOR. IF YOU HAVE THE TIME BEFORE STARTING TO COOK, SOAK YOUR BROWN RICE FOR THIRTY MINUTES TO ONE HOUR TO SOFTEN THE BRAN LAYER AND TO ENHANCE THE NUTRITIONAL VALUE.

1. [IF SOAKING] IN A LARGE BOWL, POUR IN 1 CUP OF BROWN RICE AND FILL THE BOWL HALF-FULL WITH WATER. LET SIT FOR THIRTY MINUTES TO ONE HOUR. STRAIN THE RICE AND RINSE.

2. BRING A LARGE POT OF WATER AND 1 TEASPOON OF SALT TO A BOIL.

3. ONCE BOILING, ADD IN 1 CUP OF BROWN RICE AND REDUCE HEAT TO MEDIUM-HIGH.

4. SIMMER FOR ABOUT 45 MINUTES, STIRRING FREQUENTLY. TEST THE RICE TO SEE IF IT IS DONE.

5. DRAIN THE RICE AND RETURN TO THE POT.

6. FLUFF THE RICE WITH A FORK.

Lentil Seitan Sloppy Joes

Sloppy Joes were my guilty little pleasure in my grade-school cafeteria days. They were so messy and yummy. This version is healthy and made with whole foods instead of fattening meat. But just because you’re not a kid anymore doesn’t mean you can’t be messy. Use this dish to help you remember what it feels like.

MAKES 6 SERVINGS

1½ cups (360 ml) water

½ cup (170 g) dried lentils, rinsed

1 tablespoon safflower oil

⅓ cup (55 g) minced onion

1 red bell pepper, finely chopped

1 large carrot, peeled and finely chopped

½ cup (85 g) seitan, finely chopped

1 (6-ounce/170 g) can tomato paste

1 tablespoon Dijon mustard

1 tablespoon balsamic vinegar

2 tablespoons tamari

¼ cup (60 ml) ketchup

6 whole wheat burger buns

1 avocado, sliced

Pickles, sliced for garnish

In a medium saucepan, heat the water over high heat. Once the water is boiling, add the lentils. Reduce the heat, cover, and simmer until tender, about 30 minutes. In a separate sauté pan, heat the oil over medium-high heat and sauté the onion, bell pepper, and carrot until tender, about 10 minutes. Add in the seitan.

In a medium bowl, mix together the tomato paste, mustard, vinegar, tamari, and ketchup. Then add the mixture to the pan of vegetables. Combine thoroughly. Drain the lentils, but save the cooking liquid in case it’s needed. Add the lentils to the pan of vegetables and simmer 5 minutes. If the mixture seems dry, add some of the lentil cooking liquid.

Toast the burger buns. Serve the mixture on the toasted buns with avocado slices and sliced pickles.

Srv: 1 sandwich (221 g) | Cal: 230 | Fat: 5 g | Sat Fat: 0.5 g | Col: 0 mg | Carb: 40 g | Fib: 7 g | Pro: 10 g

Potato Samosas

Samosas remind me of a steamy pot pie, but more convenient. Creamy, savory filling in a bubbly breaded pastry. Yum. These Indian street snacks are traditionally vegetarian, so they easily find their way into the