Vegetarian

I first tasted this drink in Tabasco, where they grow some of the best cacao, and fell in love with it. It’s traditionally made with freshly ground toasted cacao beans, but in this recipe I call for I cocoa powder because it’s more readily available. Pinole is a flour made from toasted dried corn kernels. It has a wonderful nuttiness and is often mixed with cinnamon and sugar and stirred into water or milk for a delicious beverage. You can find it at specialty grocery stores and online. In Mexico, many people think the natural sweetness of the corn is enough, but I included sugar in this recipe because I think it’s more of an acquired taste. Honey is also quite nice in this beverage, so substitute it for the sugar if you prefer.

Like traditional cream cheese frosting, this vegan version is a wonderful compliment to any spiced cake or cupcake. Spread this frosting on the vegan Gingerbread Cake (page 56)—scrumptious!

I created this cookie recipe as a way to sneak some veggies into my daughter Sofia’s diet when she went through the “I’m not eating any vegetables” stage. She loved them then and still adores them, zucchini and all. These moist, soft cookies are low-fat, high fiber, and a perfect not-too-sweet treat. They also freeze well.

This tea bread gets its nutty flavor and texture from wild rice. The nuts and cranberries inside make an appealing visual presentation. Spread a little nonfat Greek-style yogurt on top, instead of cream cheese, for a delicious low-fat breakfast.

The filling for these crêpes is made with mirin, a Japanese cooking wine made from sweet brown rice. You can find it at health food stores, Asian food stores, and possibly your local supermarket. This is a fabulous vegan dish, ideal for brunch.

These muffins are loaded with good-for-you veggies, fruits, and seeds—and they’re vegan, too. The silken tofu replaces the dairy and eggs, and adds moistness and protein for a tasty breakfast or afternoon snack.

Chock full of whole grains, flaxseeds, and dried fruit, these delicious muffins are a tasty way to add fiber to your diet. Soaking the raisins and bran in the liquid ingredients helps keep the muffins moist.

Cranberry and orange is a classic, tangy flavor combination. Stock up and freeze fresh cranberries when in season for baking throughout the year. For a sweet and chewy alternative, try fruit-sweetened dried cranberries, which are similar to raisins.

I first made this delicious, super-crunchy granola while consulting for Edge of the Woods, a great natural foods market, bakery, and vegetarian café in New Haven, Connecticut. At the time, I was developing lots of agave nectar desserts and goodies for diabetics and clients concerned with sugar when it occurred to me that there were no good-tasting, sugar-free granolas available. Hence the birth of Orange Pecan Granola, a staple in our household! Great on its own as a snack, or sprinkle it over yogurt, fresh fruit, or even frozen yogurt for dessert.

This recipe is a little like karaoke: not exactly the original, but still a a lot of fun, and without all the production. One of my fondest kitchen memories is making the dessert or sweet topping that the French call sabayon and the Italians call zabaglione. A combination of whisked egg yolks, marsala wine, and sugar, it’s a high-wire act that has to go right from the heat to the plate. Get it right, and it’s a froth of pure delight. Put it under the flame for a few seconds too long, and you’re toast. This immensely more healthful version, which features mango and coconut, provides a similarly flavorful lightness, minus the need for perfectly timed kitchen pyrotechnics. It’s great alone, or serve it drizzled over berries or rice pudding.

Yogurt is a wonderful international culinary staple that’s been subverted by American agribusiness. Contrary to popular belief, genuine yogurt is anything but the thick, overly sweetened blend you’re likely to find in the refrigerated section at your local grocery store. Designed as quickie substitutes for breakfast, too often they’re laden with copious sugar for a rapid ride on the glucose express. Real yogurt—the healthier version known to the rest of the world—is generally much lighter. It’s also served in a wider variety of contexts, such as Indian raitas, served as a condiment, and Greek tzatziki, a combination of cucumbers and yogurt served as a dip, condiment, or spread. Yogurt (the name is Turkish) is meant to refresh, and this version is an ideal topping on cucumbers, lamb, or Middle Eastern Chickpea Burgers (page 112). When I first proposed this blend, one of my recipe testers looked at the long list of ingredients and asked, “all this for yogurt?” And then she took a taste …

In baseball, the utility man is the one who can do everything. He keeps four different gloves on hand in case he’s called on to play catcher, first base, the infield, or the outfield. I suppose he also does the team’s laundry between games of a doubleheader. I think of capers as my utility guys, capable of blending into many dishes from eggs to polenta. Capers, which are actually flower buds, are usually pickled. They may be tiny, but they pack a flavorful punch. Here, they’re blended with chopped olives and lemon zest to create a mouth-popping relish.

Drizzles and dollops are very helpful for people who are dealing with impaired taste buds as a result of treatment. Drizzles are a bit like Roman candles; they light up the palette. They’re lighter than dollops, but don’t be fooled; the parsley in this drizzle is like a whiff of pure oxygen. It’s that energizing.

This dazzling emerald green sauce is incredibly versatile.

I cooked for a lot of crazy signoras when I lived in Italy, and one of them whipped me into shape by insisting that the tomatoes for tomato sauce be put through a food mill first. For the uninitiated, it’s kind of like an old coffee mill, but with a more tightly geared hand crank. In would go the roasted tomatoes, and each crank by hand would squeeze them through holes in the side of the mill. I needed a tube of Bengay for my arms after the first batch, but the result is a far lighter sauce than any store-bought variety. If you’re not up for the workout, just lightly pulse the tomatoes in a food processor.

Avocado sure knows how to tango with mango. As a taste and texture combo, it’s one of the most refreshing two-steps I’ve come across. Mangoes are sweet, but not overly so. Avocados are creamy, but with some heft. Together, they make for a fantastic salsa that’s especially great for people dealing with a metallic taste in the mouth due to treatment. With the added perkiness of the red bell pepper, cilantro, and lime, this salsa whirls around the dance floor of your palate.

Blueberries contain lots of pectin, which helps soothe the stomach, and one of their active compounds can help prevent cancer cells from getting nourishment.

This is an absolute go-to dish for people taking pain medication. Why? Because many pain meds, especially opiates, can stop up the works, if you get my meaning. This isn’t your typical fiber-laden, tasteless concoction. (Can you say bran muffin?) In addition to prunes, the traditional remedy, this compote also includes dried apricots and cherries, and we’ve also brought ginger and cardomom to the party. The result is a delicious compote that smells incredible while it’s cooking and goes great over oatmeal or on toast. For those days when you need a kick start, this blend will nudge you in the right direction. Believe me, it works. Before cooking the compote, it’s best to soak the fruit for a few hours, or preferably overnight, so plan ahead. This is great served warm or at room temperature.

Putting avocado and cream in the same title is almost redundant; avocados by their very nature have one of the creamiest textures in the fruit kingdom, as any guacamole lover can attest. Avocado has fantastic proportions of healthy fats, vitamins, and minerals, especially potassium. In fact, avocados contain more potassium than bananas, making them ideal for combating the potassium loss that can occur because of dehydration. Whether on a cracker or over a dish, this creamy dollop guarantees you both fantastic taste and superb nutrition.

Like the Cilantro Lime Vinaigrette, this recipe works wonderfully with salads or as a quick way to dress up fish or meat. The lemon kick makes this a great partner for My Family’s Favorite Chicken (page 111).