My Vegetarian LifeFAVORITE RECIPES AND EATING HABITS OF A YOGI

Patrick Fullan

FAVORITE RECIPES AND EATING HABITS OF A YOGI

Patrick Fullan

“And we’ve got to get ourselves Back to the garden!”

—Joni Mitchell, 1969

My Vegetarian LifeFAVORITE RECIPES AND EATING HABITS OF A YOGI

Patrick Fullan

2

Copyright/LIC info

3

TABLE OF CONTENTS

FROM THE BEGINNING ................................................................................X

TEACHING IS LIKE GEM CUTTING .............................................................X

COOKING AND LEARNING FROM THE RECIPES .....................................X

THE JOY OF THE GRAPE FAST ......................................................................X

BEST ENERGY FOODS, WORST ENERGY FOODS, AND YOGURT ..........X

FAVORITE VEGETARIANS FOODS ................................................................X

A FEW WORDS BEFORE WE START COOKING .........................................X

RECIPES FROM AROUND THE WORLD

ITALIAN ........................................................................................................X

GREEK .........................................................................................................X

LEBANESE ....................................................................................................X

NORTH INDIAN .........................................................................................X

SOUTH INDIAN ..........................................................................................X

MOROCCAN ................................................................................................X

CHINESE ......................................................................................................X

MEXICAN .....................................................................................................X

AMERICAN ...................................................................................................X

DESSERTS .....................................................................................................X

4

Recipes by Region

ITALIAN Fresh PastaBasic Marinara Sauce with Fresh PastaPasta Primavera, Five WaysPortobello PastaPesto Penne with Mushrooms and Zucchini Vegetarian LasagnaRisottoMushroom Truffle RisottoArtichokes with Truffle SauceSautéed SpinachRosemary PotatoesGarlic BreadCannoli

GREEK Dolmades (Stuffed Grape Leaves) Spanakopita (Spinach Pie) Gigantes (Giant Beans)Fasolakia (Green Beans and Potatoes) Briam (Greek-Style Roasted Vegetables) Gemista (Stuffed Vegetables) Aginares me Patates (Artichokes with Potatoes) Fasolada (Greek Bean Soup)Mediterranean Lentil Stew

LEBANESEFalafelTabouliHummusBaba Ghanoush (Eggplant Dip)

NORTH INDIANAlo Cholle (Chickpeas and Potatoes)Alo Gobi (Potatoes with Cauliflower)Alo Bayngan (Potatoes with Eggplant)Bhindi Masala (Okra)Dal Makhani (Lentils in Butter Sauce)

Dal PatrickYellow Mung Dal Bayngan Bhurta (Mashed Roasted Eggplant)Palak Alo (Spinach and Potatoes)Malai KoftaIndian Mixed VegetablesIndian CabbageAlo Jeera (Potatoes with Cumin)Vegetable PulaoPakoras (Fried Vegetable Fritters)SamosasMuligatwany SoupOnion ChutneyPapadumsIndian Bread: Chapati and Puri

SOUTH INDIAN Lemon RiceTamarind RiceSambar (Vegetable Lentil Stew)South Indian Moong DalSpinach and Toor Dal South Indian Chana (South Indian Chickpeas)South Indian Mixed VegetablesMasala DosasIdlis (Steamed Rice Cakes)Vadai (Fried Lentil Fritters) Upma (South Indian Cream of Wheat Breakfast)

MORROCANVegetable Tagine

CHINESEVegetable Fried RiceBroccoli in Garlic SauceSnow Peas in Garlic Sauce

Stir-Fried Bok ChoyChinese Mixed VegetablesVegetable Lo MeinSpring Rolls

MEXICANSalsaSpanish RiceTostadasVegetarian FajitasBlack Bean SoupBlack Bean Dip

AMERICANBoston Baked BeansPotato Leek SoupVegetarian ChiliMushroom Barley SoupGumboCrepesPotato PancakesSalad

DESSERTSPie Crust DoughPecan PieApple PieCherry PieBlueberry PieClassic CheesecakeChocolate Marble CheesecakeCheesecake with Cherry ToppingApple KuchenApple Cinnamon MuffinsCarrot CakeOatmeal Pecan CookiesChewy Chocolate Chip CookiesCaramel–Chocolate Chip Brownies

5

From the Beginning

To find a good place to start this book is not easy, so I’ll go back to where it all began: Mom.

My mother’s parents were immigrants from Czechoslovakia, arriving in America during the years of World War I. My grandfather arrived owing money for his boat fare to his brother-in-law: The agreement was that my grandfather would work at his brother-in-law’s butcher store to repay the cost for the voyage. Eventually, my grandfather saved enough money to open his own butcher shop in Elizabeth, New Jersey. My mother grew up in the apartment above the store, and like the rest of the family, helped in the shop as much as she could. Mom remembers that her father would always set aside one of the best pieces of meat for the family dinner. So my mother was raised knowing the best foods and cuts of meat.

I knew from an early age that Mom was a good cook. And eating dinner at friends’ houses proved what I suspected: Mom’s cooking was best. And my friends agreed! And she was a baker: Coming home from school to see what she had baked that day was a treat. There was always something: cookies or brownies, cakes or pies. She took the time and prioritized feeding her kids with the best homemade food.

When my sisters left for college, after my parents had been divorced for a few years, I started cooking for myself. At first, I did it out of necessity, as Mom was at work. But I found that I enjoyed cooking and learned to make things to my taste. Mother preferred baking, I preferred cooking.

During high school, my mother and I left New Jersey for Ventura, California, to be closer to my sister at the University of Southern California. I’d go to the best market in town to buy the finest ground beef or cube steaks, and cook it simply, well done (I could never eat rare meat), and serve it on buttered toast or buttered noodles. That was my standard simple dinner.

From these teenage years of making dinner for myself, my cooking interests grew. I always liked Chinese beef with broccoli and chicken with cashews, so I taught myself how to make them, with the best-quality ingredients, and they always came out better

than any restaurant. Shrimp scampi was another favorite, served with angel hair pasta or over rice. The results were the same: I liked my cooking best.

After I returned to New Jersey, I met up with a California friend for a few weeks’ adventure. Steve and I met in Ft. Lauderdale, Florida, drove to Key West, then flew to Montego Bay, Jamaica. First we went to Ocho Rios, then to Negril. And there my life changed.

We stayed at cheap hotels, real cheap, five to ten dollars a night. At a restaurant in Negril, the Rastafarian waiting tables asked us, “What would you like for dinner Mon, fish or chicken?” Well, I never really liked fish, only shrimp and lobster. As there were chickens walking around outside and I didn’t see any supermarkets, I thought to myself, “They are going to grab one of the chickens, whack it, and then serve it to me for dinner.” It was too much. I couldn’t handle it.

I replied, “I’m not very hungry right now. I’ll just have some pineapple.” I had lost my appetite at the reality

that meat doesn’t come from the store, but from the animal walking around, whose life would shortly end if I ordered it. That life-altering understanding happened just in that instant!

Returning to New Jersey, I think I had pasta for dinner for several nights. But after a few days, I walked up to the butcher’s counter at my

supermarket, ready to forget about the trip and go back to my normal dinners. In front of me was a

woman asking for some meat, which when brought out looked to me like an animal organ. There it was, all bloody and

being cut up into smaller pieces. I felt sick to my stomach. I left the butcher’s counter, realizing I could not escape this reality anymore. It was almost like I was being haunted, or maybe God was directing me. But I knew I would never be the same, and the food I put inside of me would never be the same.

What I ate was always important to me and I was very interested in diet and nutrition. I knew most of the protein in our bodies was manufactured and supplied to the body on its own. I knew the eight essential amino acids had to be consumed from an outside source.

Once I became a vegetarian, I learned that beans and grains combined together could provide this nutrition without any meat products. So then I needed to find out what type of beans with rice or breads tasted good? Necessity is the mother of invention, so my first

6

few vegetarian meals were rotating a balanced diet throughout the week with baked beans and garlic bread or rice, vegetarian chili with garlic bread or corn bread, and of course pasta, that most obvious and important staple food to the vegetarian. This diet got me through the first year of being vegetarian.

About a year after our Jamaica trip, I was talking to my friend and asked him, “So what are you doing?” “I’m practicing yoga,” Steve replied. And I still remember what I said to him: “Oh great: So what do you do, burn incense and do Hindu chants?” He replied, “If you knew more about it, you would know about its many benefits, and how helpful it is for the back.”

Random events like this are often called coincidence, but I disagree: It’s synchronicity. A few months later I was in a car accident in New York City and hurt my back. Remembering what Steve said, I tried my first yoga class.

Yes, there really must be something out there, some type of god or gods. Because coming to yoga, or rather being guided to yoga, is the best thing that ever happened to me. From my very first class I absolutely loved it! I started because my back was bothering me, but all the other problems I was having, mostly psychological issues, seemed to drift away and dissolve. The more I practiced, the better my entire life got. It must be the qualities that Ganesh brings, removing obstacles and bringing good fortune, or maybe it is just karma.

I started reading about yoga and Indian philosophy, and then moved onto Indian food. It changed my diet forever! The Indian kitchen offers the most variety and flavors of vegetarian cooking to be found on this planet. Indian rice and lentil dishes replaced the Western bread and butter, for a staple meal with an upgrade. I started going to Indian lunch buffets about once a week, always wanting a taste for more. Those Indian lunch buffets exposed me to so many different Indian culinary concepts, helped me to learn about the cuisine, and led me to my future.

In 1996 I went to Pune, India, to study yoga with the Iyengars. One of my teachers recommended a hotel, encouraging me to eat my meals there as well because, he said, “within the first two weeks, most students will be sick in class.” This was true: After two weeks, every American I met had become sick for at least a few days—except me. They began asking me where I was eating. I told them that I was only eating at my hotel, and how John Friend,

my teacher, had told me that he saw everyone eating elsewhere get sick. This hotel was the most expensive in the area. The room was about $21 a night (more than three times the cheaper lodgings), and dinner with a bottle of water was about three or four dollars (quite a bit more than local restaurants). I think Americans who pay up to $1,000 for airfare to India, and then stay in rooms for six dollars a night and eat at restaurants for one to two dollars are nuts. We should know that you get what you pay for, and to me it is not worth getting sick over a small amount of money.

After a few weeks at the hotel and being a regular in their restaurant, I asked if the staff would show me how to make a few dishes. The reply was, “No sir.” I rephrased the question to, “If I pay you ten dollars, will you show me how to make some of these dishes? The reply was, “Yes sir, come.”

A friend came along, and we each paid ten dollars to show our appreciation, which was quite fair for both sides: We learned to make a few Indian dishes at a top restaurant, and they received $20. This might not sound like much, but I later learned that $30 was one month’s pay for a manager. This informal cooking lesson is the foundation for my Alo Jeera recipe (page 000), and all the Indian recipes I have developed.

Returning to America, I started making my own Indian meals. Instead of enjoying Indian food just one day a week, it was more like seven. I loved being able to have Indian food for dinner, and quite often lunch, almost every day. I then added South Indian dishes to my repertoire and it was almost as though I could run my own Indian restaurant.

Over the years, I have had many students for dinner, and catered for parties and get-togethers. I hear all the time that my Alo Cholle is better than any restaurant’s; a student whose family I cooked for told me when they went to an Indian restaurant for Alo Gobi their son said, “Mom, Patrick’s is better.” With all humility, I would have to agree with them!

The difference between something that is okay, and something that is really good is attention to detail. It makes all the difference in the final product. I only use the best and freshest ingredients. I ground seeds into powder whenever it makes a key difference, and I ground flour from wheat whenever I use flour. Try it, and you will be able to tell the difference for yourself.

I often tell people, “If you can make North Indian food, anything

7

else is easy.” The strong flavors, and knowing how to combine, balance, and blend these flavors, will make recipes with fewer ingredients seem easy. Learning to blend the flavors so no one flavor stands out or overpowers the others is most important in Indian cooking, and all other cuisines. I don’t eat Indian food every day like I used to. But now I better appreciate the mild and pure taste of the vegetables more than before.

We never had salads with dinner when I was growing up. My father was a meat and potatoes guy, and I counted myself among those who never really liked vegetables. So yes, I must have changed quite a lot since then, or maybe more accurately, I have evolved. And so have others: My mother no longer says, “I’m not sure if being vegetarian is a healthy diet. You might not be getting enough protein.” I do still hear this occasionally from others. I think it is more about their own uncertainty and feelings of guilt about eating dead animals, and how they project these unconscious feelings onto me. Occasionally I will explain to them that because of the shape of our teeth, we are not meant to be meat eaters: The animals that eat meat have teeth designed for tearing flesh. Or I might mention how the meat-eating animals like dogs don’t have color vision, instead their eyes are developed to detect movement. To know if an orange is ripe, or which tomato is ripe, you need color vision, which humans have. But all in all, at the age of 48, most people can see from the physical shape I’m in that my eating habits work for me.

Maybe my becoming vegetarian is to make up for Grandpa’s life as a butcher, or maybe it is to help be a better example since I am a yoga teacher. For whatever reason, these things have happened.

I am a strong believer in karma, and remember when I was eighteen and a friend asked me, “What do you want to say when you see Jesus, St. Peter, or whoever you answer to when you die?” My answer: “I tried.” Feeling the same as I did almost thirty years ago, hopefully this will be realized by all who posses and read this book.

My writing this book is from years of my students asking me, “What do you eat?” Maybe this is because I’ve always been considered thin and physically fit, or maybe it’s because some of my movements seem to come easily. But for whatever reason it’s a compliment and makes me want to give back to my students and others. This book is my way of sharing my vegetarian life.

Teaching Is Like Gem Cutting

When I was studying the Bhagavad Gita and Indian philosophy with M.G. Prasad, Vedic scholar and expert on Indian philosophy, we would have dinner after I taught yoga to his sons and their friends. Prasad said that teaching yoga is like gem cutting. Like a diamond in the rough, people come to yoga with all of the rough surface they have accumulated over this life, or many lives. It is for the yoga instructor to see the beautiful, brilliant gem beneath the surface and cut each one individually, so that it radiates its true essence. There are no two diamonds that are alike, or two people, but each stone or person can have their potential revealed. I believe all teaching should have this as the goal.

I love to teach. I taught music for eight years prior to yoga, and have taught cooking here and there for the last 17 or 18 years as well. If I go a few weeks or month without teaching, I miss it. It is so energizing being around people who are interested in the same subjects as I am and who are excited to learn.

What I try to do when I teach is not to show a method or procedure, or convert people to become my follower. Instead, I try to allow the student to have the experience and to reveal the beauty of their individual gem. It makes me feel good when students tell me that they understand things that they had never experienced before.

The literal translation of karma is “action,” quite often meaning actions and their consequences. This is different from how Prasad defines it: “Karma is your creative force,” he says. I like his understanding of karma. It is more than just actions and their consequences, it’s about our continuously evolving in life, about constantly creating the atmosphere or aura of our life. If we observe any living thing, people and animals, it is obvious how each life form has a way of interacting with the world. From this interaction, their world is created. One moment to the next, we are constantly creating our experiences of life. We are creating our life. This makes us who we are. Our actions and experiences in the present, make us who we will become.

But what does karma have to do with food? I firmly believe what we eat is part of our karma. At the supermarket checkout line, so many people buy already-prepared things for their dinner, and soda and packaged foods. I wouldn’t be surprised if no one had ever

8

asked them, “What are you eating?” If we consume high-quality ingredients, foods that are high in nutritional value, of course that will help develop our true person in a different—better—way than eating junk food. It is all part of our karma (creative force) for who we will become.

My trip to Jamaica changed my eating habits and life forever. A car accident sent me to yoga. In Crete, I just happened to become friends with someone who was born the exact day as my oldest sister. I had such a great time that I moved there, and now teach (and am writing this book) on beautiful Crete. You may not believe in such a thing as a creative force, but I believe that that is keeping your eyes and other senses closed to observation. Understanding karma will make evolving and becoming the person you would really like to be much easier.

In this book, I do my best to present clear recipes, so you can make great vegetarian food, not just the end result I am striving for, but food that you find delicious. I do my best to give helpful hints and address common errors that might keep you from having the experience that I hope you have. But what people commonly call mistakes, I call learning opportunities. Although sometimes they are unpleasant, learning opportunities help us change and learn, so the next time the results will be different, perhaps even better. Whenever I do anything for the first time, I don’t expect a great end result. Instead I approach life with the idea that it might not come out great, but then I know what to do next time.

Individuality is important to me, a priority in my teaching. I encourage you to become your own favorite chef. Borrowing the Nietzsche aphorism that Carl Jung said to Sigmund Freud when they were differentiating themselves, I like to think that “a student repays a teacher badly if they remain but a student.” This is my ideal when I explain, teach, and share ideas.

So I want to emphasize individuation, so you can make the most delicious vegetarian foods that you have ever eaten. My favorite foods may not and will not be yours, and everyone has certain foods that they do not like or will not eat. (For example, you will notice that I only use cheese in two recipes, because I don’t like cheese.)

Sometimes when I teach, I reach inside my fanny pack and take out a Native American turquoise and ask, “What is it?” If someone says it is the December birthstone, is he wrong? If someone else says it is a good luck charm, is she wrong? What about a conversation piece

or teaching tool, are those answers wrong? I love to elicit the notion from students that there is often more than one correct answer to a question.

People often forget that with subjective expressions and personal views, there is no right or wrong. Right and wrong don’t really exist in my world, since there are many ways to do things. There are many roads to Rome, as the saying is, and there are many ways to approach cooking and life in general, with the same destination for us all, only the journey is different.

9

Cooking and Learning from the Recipes

In the recipes, I try to give ideas and variations so you can exper-iment with the flavors of the dish, and discover how to make the dish most appealing to your individual palate. We’ve all heard that “variety is the spice of life,” and two other maybe less well-known sayings are “familiarity breeds contempt,” or “familiarity breeds complacency.” They all have a similar meaning. In this cookbook you will find the opportunity to add spice to your dinners, and hopefully to your life in general.

I hope that I will enable you to learn how to cook, rather than teach you to follow a recipe. I was never a follower, and I am glad I was able to find my own path in this world. “If it doesn’t kill you, it will make you stronger,” has helped me many times, as my yoga practice will confirm. When I was young, people always told me what to do, what was best for them, not what was best for me. (The only exceptions to this might be my mother, and the person who helped me to find my one-hand handstand.) But I found that it is best to do what is best for yourself: Listen and follow the advice of others too much and you might become more like a well-behaved dog, or worse, like a sheep.

I bring this up to help explain a real difficulty I face when teaching cooking and in writing this book. Simply put: Measuring ingredients is something I never do at home, with the exception of baking and cooking rice and oats (which have a water to grain ratio). Other than that, I never measure ingredients because I’m more comfortable using my senses and judgment.

But I have gone to great lengths to offer the most exact measurements in the recipes here because there’s not much point in a cookbook without measurements and instructions. That said, I do encourage you, as you cook through this book, to find your own path, to use your judgment and instincts to create the dishes and meals that are the best for you.

My friend Greg Cordasco wanted to learn how to make some of my dinners. He wanted the recipe, with measurements. Well, writing the ingredients was no problem at all, and approximate proportions weren’t difficult either. But exact amounts just didn’t seem to work for getting the desired result. Because maybe the garlic I use has more oil in it or is stronger in flavor. Perhaps the chili peppers are milder or hotter then the ones you’re using.

So I told Greg to bring me what he made and maybe I could tell him how to improve it. The first time he made Alo Cholle, it was okay, but lacked taste. So I heated up some seasonings, and added it to his okay Alo Cholle. Greg and his wife were greatly pleased. We might have done this one more time. One day he dropped off some of the Alo Cholle he had made. It was delicious. He had became familiar with the ingredients and procedure, learned what to do differently, and what he preferred, and created a delicious Alo Cholle.

I created many of the recipes in much the same way. I’ve always liked falafel, so I looked at five or six recipes. Some didn’t seem to have enough spice; some had egg in it, which I didn’t think was for my approach. So I used the recipes as a guide, starting with chickpeas and added leftover green onions, which I knew would add a freshness; I included spices I thought would bring out some flavor, and added enough parsley to make it smell the way I wanted (with the idea that the better it smells the better it will taste). Voila! I came upon my falafel recipe.

The same approach went into the cannoli recipe. I looked at a bunch of recipes, including one that used chocolate for the filling and a different recipe that used pistachios. I combined the two ideas and came up with my pistachio and chocolate cannoli, truly the best that I have ever had!

This book is not intended to be a manual to tell you what to eat and when, but instead to present new ideas and inspiration for you to find your way to release the individual within yourself. I hope it will encourage you to try new dishes, find ways to improve familiar ones, and become more aware and connect to the foods you eat and the flow of energy in and around us.

10

The Joy of the Grape Fast

Fasting is not uncommon in many spiritual practices. I find it does a lot of good to cleanse the body, as overeating can make one feel sluggish and slow. But hardly anyone wants to fast! I know it doesn’t sound as appealing as indulging, but I find it to have more helpful benefits. Remember I said fasting, not famine or starving. There are many types of fasts, but I always use the same one, my grape fast.

It began in a private yoga lesson with David Swenson; he was explaining the part of the first series of Asthanga yoga where you lift from a simple crossed-leg position into handstand, and then back through the arms to simple crossed leg position again. He said, “I’ll never forget the first time I was able to do this. I was on the twelfth day of eating nothing but grapes, and all of the sudden I could lift into handstand.” I didn’t ask him how many more days he went eating nothing but grapes, but I liked the story. Then a year or so later I was in class with Dharma Mittra, and we were doing both legs behind the head pose. He said, “If you want to do this posture, go three days eating nothing but grapes.”

After hearing two of the best practitioners tell a story of days on nothing but grapes, I had to try it.

They were right! The first time I tried it, I lasted two days before saying to myself, “The spirit is willing, Lord, but the flesh is weak.”

I was more prepared and perhaps mentally stronger the second time, and lasted three days. I was teaching my advanced class on the third day and after more than an hour of hard practice my students were all looking tired, but not me. I was ready to keep going. My practice partner said he saw the best practice he had ever seen from me.

During grape season I eat a lot of grapes, especially on days I want to practice hard. If I want to practice in the afternoon or evening, I only eat grapes during the day. The cashier at a local supermarket called me Grapeman after checking me out with pounds of grapes and nothing else. (All types of grapes: red grapes, green grapes, black grapes, champagne grapes; I like all grapes when ripe and in season!)

I have gone six days on just grapes, but would not recommend more than three for beginners, or perhaps just one day as a place to start. I still go one to three days eating nothing but grapes every year: It strengthens the practice, sharpens the mind and senses, and cleans out the body.

Best Energy Foods, Worst Energy Foods, and Yogurt!

For many years I have been very conscious of how essential my yoga practice is to my life. In the same way, I’ve found that certain foods

REAL GREEK YOGURT

When I traveled Europe, I noticed that European yogurt was closer to what I had been concocting for myself at home (half plain yogurt and half vanilla yogurt), and nothing like the too-sugary yogurt sold in the U.S.

When I first moved to Greece, I brought home yogurt that already had fruit added to it, like the popular yogurts in the U.S. One day, a friend and I stopped in a tourist supermarket, and I bought my regular fruit-added yogurt. I mentioned to my Greek friend that I had heard Greek yogurt was the best, and I asked him if what I was having was one of the best Greek yogurts? “No, that’s actually one of the worst,” he replied! “This is the best,” he said, pointing to Fage Total yogurt with honey. I tried it and knew that it was the best. Rich with 10 percent fat and sweetened with honey to taste, you have a personalized sweet and sour contrast! Ever since that day, I consider it the best yogurt in the world!

11

have a direct impact on my yoga practice and on my well-being. My best energy foods, which have a direct effect on my energy level and practice, are grapes, oatmeal, and honey.

We’ve discussed the grape fast, but not the reasons grapes are my perfect energy food. Maybe it’s because their high water content keeps me feeling light and swift, or maybe it’s because their high fruit sugar content keeps my energy level high. But whatever it is that grapes have, I always have a good afternoon practice when they’ve been a part of a meal or when I’ve snacked on them during the day.

A friend and student of mine who was studying herbology told her instructor that she was feeling low on energy and asked what she should do. He replied: “Eat more oatmeal.” This confirmed what I discovered a few years earlier on my own: Oats, which I tell my students will make you fast and strong like a horse, are the most nutritious of the grains.” Here are my favorite ways to enjoy oatmeal:

• with golden raisins and walnuts• with bananas and walnuts (golden raisins can be added)• with blueberries and walnuts (my favorite)

• with strawberries and walnuts Besides oatmeal and grapes, the only other food that I find gives

me energy to a noticeable degree is honey. I love honey! There is no such thing as too much honey (unless, of course, you want to taste what you are having it with). Having lived for more than two years on the island of Crete, which had the longest life expectancy on Earth before modernization, and seeing how the people here love their honey confirms that honey is a wonderful food. A gift from the Gods, one could say.

My worst energy foods are just as obvious in how they affect me as well. The single worst energy food is sugar. Right behind it is chocolate, and in third place is bread. However, I don’t find bread to adversely effect me when I have it with dinner. But if I have any type of bread in the morning or afternoon I will feel slower for the rest of the day. Of course I like chocolate, but will only have it in the evening or on days I don’t plan on practicing hard, if at all. I try to use only natural unrefined sugar, which doesn’t effect me the way white sugar does.

LASSI

Lassi is a great way to enjoy all the essential nourishment of yogurt from a glass. After a long or hard practice, nothing is more satisfying to me than a large yogurt drink. Traditionally lassi is either sweet or salty. At home, I usually use lower-fat 2 percent yogurt for lassi, as I don’t miss the fat when it’s in a drink, but if you want to use full-fat yogurt that will work just fine. Sugar syrup is essential for making a good lassi, and makes it easy to sweeten to your taste. To make lassi: In a blender, combine about 1 cup fruit of choice (see suggestions below) with 2 cups Greek yogurt and 1 cup simple syrup*. Blend until smooth or liquefied. Taste, and if it

needs sweet and is too thick, add more syrup; if the sweetness is fine, just add water. If the thickness is fine, add powdered sugar (it dissolves better than granulated sugar) if it needs it. If it’s too thin, add more yogurt or fruit. Makes about 3 glasses (one for a friend, two for you!).Fruits for LassiMango: This is absolutely my favorite! But the key here is using mangos from an Indian market. There are many varieties of mangos, but common supermarkets don’t usually carry the most flavorful. In the U.S., Indian markets get mangoes from Mexico and the best varieties are Hayden and Kent. In Europe, mangoes come from India, Pakistan, and sometimes Bangladesh.

Apricot and mango: Stronger than mango alone, but a great combination.Strawberries and banana: These two fruits go so well together.Banana: Great alone, thick and creamy.Strawberry: Strawberries and cream, gotta love it—but the lassi will be more thin than thick.Peach: Works great, but be sure to peel first.Banana and peach: Work well together.Blueberries: Blueberries and yogurt, of course, are always great.* To make simple syrup, Bring 4 cups water to

a boil and add 1 cup natural unrefined sugar. Reduce the heat and simmer for 20 minutes. Remove from heat and let cool. Store in glass jars and refrigerate for up to a month or longer.

12

Yogurt—Can’t Live Without It!

In the bible they talk about the promised land of milk and honey. If you would like to take it up a notch or three, try the land of yogurt and honey. I found this land in the Greek Islands.

Yogurt is one of my favorite foods, if not my favorite, and nowhere have I ever had better yogurt than Greece! I have traveled almost all of America and Europe, and eaten yogurt everywhere I visited. My conclusion? Americans might not want to hear it, but the yogurt in America is not very good.

The low-fat and nonfat yogurt I have sampled in the U.S. is too watery, and the already-sweetened fruit yogurt is a little sickening. Plain organic yogurt is too sour, and the vanilla is too sweet. So I learned to combine half plain yogurt with half vanilla yogurt and add my favorite fruits. It was okay, but nothing special.

After sampling yogurt in Crete, with local honey drizzled over it, I knew this is the promised land of yogurt and honey. Not only is it delicious, Greek yogurt has the health and nutritional properties that I’m sure contribute to the island’s high life expectancy. Since I started eating Greek yogurt (which is not nearly as sour as U.S. yogurt), ice cream has all but disappeared from my life.

My favorite fruits to add to Greek yogurt and honey include strawberries, banana, cherries, peaches, mango, apricots, figs, and blueberries. The combinations of banana and walnut, apricot and mango, and strawberries and banana (my all-time favorite) are especially appealing.

Favorite Vegetarian Foods

As a vegetarian I have plenty of options for eating, snacking, and dining. The foods I enjoy are full of flavor and nutrition and leave me completely satisfied, with no feelings of deprivation. Below I’ve listed my frequently consumed fruits, vegetables, nuts, and grains, all of which provide me with a well-balanced and healthy diet and keep my life full of joy and enthusiasm.

Fruit

I love fruit! I don’t believe I ever go a day without eating fruit. If I haven’t eaten any, I will feel my body craving them in the afternoon.

In this section I discuss the health and nutritional benefits of fruits, some favorite uses of each, and their origin when available.

APPLESApples are ancient: In Asia Minor, carbonized apples date to 6,500 BC. Ramses II is credited with being the first to have apple orchards planted along the Nile delta around 1,200 BC. And the Greeks were also known to have cultivated them. In ancient Rome there were no less than 30 different varieties available, and today there are more than 1,400 varieties of apples worldwide.

Apples are appreciated in natural medicine for their purifying abilities, improving skin problems, and removing impurities in the liver. Apples supply the body with energy, and help balance blood sugar levels. Pectin, biotin, and vitamin C are apples’ main benefits.

Apples are a common snack, a must for many juices, and my most commonly used fruit for baking: Apple Pie (page 000), Apple Cinnamon Muffins (page 000), and Apple Kuchen (page 000).

APRICOTSOriginated in ancient central Asia, apricots have been carried with travelers from the early days of mankind. They are only at their best when truly ripe, but are very perishable once this ripeness occurs. So it’s best to go only with locally grown fruit.

Rich in beta carotene, minerals, and vitamin A, apricots are also a valuable source of fiber.

Ripe apricots are one of my favorite fruits with Greek yogurt, while dried apricots are excellent in baked goods such as cookies, and make excellent jams as well.

13

BANANASNative to India and Burma, the tropical regions of the Indian Ocean and South Pacific, the banana is now widely cultivated in all tropical regions. It is believed that the banana was cultivated along the Indus valley since 2,000 BC. Bananas are well known through most of the world because they ripen well after they are gathered.

High in fiber, they are also especially rich in potassium, magnesium, and vitamins B6 and C.

I like to snack on bananas with peanut butter or almond butter (or layered in a sandwich). They are great in yogurt by themselves, or with strawberries. Another favorite is Greek style yogurt with banana, walnuts, and honey. I also enjoy bananas and walnuts in my oatmeal.

BLACKBERRIES Wild blackberries grow in Europe and are common in the American Northeast and Pacific Coast.

They have a wealth of minerals, including magnesium, iron, and calcium, and are also rich in vitamins C and E.

Great as a snack by them selves and excellent in yogurt.

BLUEBERRIESBlueberries are commonly found growing wild in the Northeast United States. Maine, New Jersey, Michigan, and North Carolina are the largest growers of blueberries in the U.S. The cooler European countries and Spain are also known for their blueberries.

Known as a natural anti-diuretic, blueberries have also been claimed to improve night vision.

Blueberries are a favorite snack food, as well as a favorite fruit in yogurt. They add color and taste to fruit cups, but have many cooking and baking uses as well: In oatmeal with walnuts and of course in Blueberry Pie (page 000)—a family favorite for as long as I can remember.

CANTALOUPEKnown to Persia (Iran) since 2,400 BC, although some authorities say that cantaloupe came from the Indian subcontinent, others Africa. All melons are members of the cucumber family.

Cantaloupe is an excellent source of vitamins A and C, as well as a good amount of potassium and B vitamins. Eaten as is, excellent in fruit cup, or served with other melons.

CHERRIESWild cherries have grown in the temperate parts of Asia, Europe, and North America since the caveman era. There are several types of cherries—Bing, Rainer, and sour cherries being the most common on both sides of the Atlantic.

Cherries cleanse the system, removing toxins from the kidneys. Nothing is known to work better for gout than raw cherries. Iron, potassium, beta carotene, as well as vitamins B and C are their major health benefits.

Cherries, along with mangos, are probably my favorite fruits. I eat both the dark red and white cherries raw by the handful, while dried dark red (Bing) cherries are a favorite. Bing cherries with yogurt is something I could eat all day—there is something special about this combination. They make a great addition to a fruit cup. A sour cherry pie is always great, and it’s my favorite fruit topping on cheesecake (see page 000).

CLEMENTINESThe clementine is a hybrid citrus fruit, a cross between a tangerine and an orange. All varieties are said to be descended from a single tree that was discovered in an Algerian garden in 1902 by the French missionary Father Clement. They were originally grown only in North Africa and Mediterranean countries.

Clementines, like all citrus fruit, are most appreciated for their high vitamin C content. They’re an excellent snack for anytime eaten as they are.

COCONUTS Probably originating in Malaysia and Indonesia, the fruit of the coco-nut tree is important throughout the world’s tropical regions.

Manganese, iron, phosphorus, and zinc are coconuts’ best nutritional qualities.

When in tropical settings, drinking from a fresh coconut seems to be appropriate, and eating the flesh of the coconut follows easily. Coconuts can be used for making a great chutney that goes so well with Idlis (page 000) and Masala Dosas (page 000), and coconut milk is essential in making Malai Koftas (page 000).

CRANBERRIESCommon to New England states and marshy areas, the cranberry is a relative of the blueberry.

14

Known for being extremely helpful to the urinary track, cranberries are also good for the kidneys and bladder.

Cranberries are most known to me from my mothers’ homemade cranberry sauce. Adding cranberries to an apple pie is a great combination, but you will need to use more sugar.

CURRANTS Originally grown in Greece around Corinth. The Rocky Mountains are abundant in varieties.

Extremely high in vitamin C, currants also contain calcium, phosphorus, and iron.

Currants are most known for making jellies and jams, and are also eaten out of hand.

DATESThe date palm, an ancient fruit and blessing to desert regions, possi-bly dates back as far as 50,000 BC.

Many minerals are contained in this desert fruit.Outside of where they are grown, dried dates are their most

popular form. Dried dates are great by themselves or when combined with other dried fruits and nuts.

FIGSKnown to people for more than 6,000 years in Syria, figs are an important fruit throughout history.

Abundant with fiber and carotene, they are also high in calcium and a well-known laxative.

The fresh fig is one of the sweetest of all fruits, and dried it is my most often eaten fruit. Figs are even more perishable than apricots, so if not grown locally it will be next to impossible to find good fresh figs. There are two main varieties, the green skinned and the dark purple skinned. Both are excellent for eating, and both are great with Greek yogurt and honey. I always have dried figs in the house for snacking, dipping them in honey is a favorite treat and my best high-energy boost.

GRAPEFRUITNative to Jamaica, this citrus fruit is mutant from the shaddock.

Extremely high in vitamin C and biotin, grapefruit is also claimed to be good for people trying to lose weight.

Pink grapefruits are my favorite, eaten as they are, used in fruit cups, or juiced.

GRAPESWith more than 6,000 years of history, grapes originated in the Caspian and Black Sea regions and are also native to different areas of North America. They have played a most important role through history. In addition to fresh grapes and raisins, we all know of the importance of wine from the beginning of history.

Grapes contain iron, potassium, and fiber. They are powerful detoxifiers and can improve the conditions of the skin, and treat gout, liver, and kidney disorders.

Grapes are my best energy fruit. When in season I do a three-day or longer grape fast every year, sometimes several (see page 000). Include in your fruit cups, or just enjoy grapes directly from the vine. Raisins, especially golden raisins, are wonderful in oatmeal. There are many types of grapes, but whatever is in their peak of season is always the best pick.

GUAVAThere are over 150 varieties of guavas, native to tropical America. They are now grown in tropical areas throughout the world.

Guavas are rich in minerals and vitamin C, and high in iron and fiber.

Like many highly perishable foods, they are best when eaten close to where they are grown. I have only had good guavas in India.

HONEYDEW MELONPart of the muskmelon family, honeydews are very closely related to cantaloupe. Also known as a winter melon, as opposed to canta-loupe, which is known as a summer melon.

Honeydew melons are an excellent source of vitamin C, and a good source of vitamin B6, folate, and potassium.

Great to enjoy by itself or when combined with other melons or fruit cups.

KIWISKiwis are thought to be of Chinese origin, although others believe they are native to New Zealand.

Kiwis contain protein, calcium, phosphorus, iron, and vitamin B1. They have probably the highest amounts of vitamin C of any fruit.

I eat fresh kiwi often. They are excellent in fruit cups, or in a fruit tart.

15

LEMONSOriginating in Asia thousands of years ago, lemons were brought to the Mediterranean by the Moors. In both Greek and Italian cultures, the lemon is considered a vegetable instead of a fruit, since it is used in cooking where fruits are not.

High in calcium, copper, and vitamin C, lemons are the most versatile citrus fruit for cooking.

I use lemons for cooking regularly, especially when preparing Indian food; Lemon Rice (page 000) is one of my staple dishes. I use lemon juice in salad dressing rather than vinegar.

LIMESAlso originating in Asia thousands of years, probably India, limes are not as commonly used as lemons. They were fed to the British navy to prevent scurvy, thus the nickname “limey” was given to sailors.

Like all citrus fruit, limes are high in vitamin C.An essential ingredient for salsa, also in margaritas if you indulge.

They are excellent for sorbet, and the well-known Key lime pie.

OLIVESNative to Crete and Syria, this important Mediterranean fruit has been cultivated for at least 5,500 years. An important export of the Minoans of ancient Crete, it is believed that the olive oil used to move the pyramid blocks came from this island. Olive trees are extremely long lived, 1,000 years is normal, and 2,000 years is not uncommon.

The health benefits of olive oil are well documented. But suffice to say, all countries that consume olive oil as their main source of fat have much lower rates of heart disease. Olive oil is also excellent for the skin, hair, nails, and eyes, giving those who consume it a healthy glow.

I use olives as a snack with bread, or as a side with any Mediterranean meal. The best cooking oil in the world is unquestionably olive oil, and it is hard to use too much good olive oil in anything you are cooking.

ORANGESChinese cultivation of oranges is documented in texts dating from 2,500 BC. They are now one of the world’s most important fruit crops.

Well known for their high vitamin C content, which is known

to boost the immune system, thwart cancer, and lower cholesterol levels.

Fresh orange juice is something I drink several times a week when oranges are in season. Great for eating as they are, it is also a must in fruit cups.

PAPAYANative to the West Indies, papaya was a staple of the first people that Christopher Columbus met in the New World.

High in vitamin C and beta carotene, papayas also contain iron, potassium, and calcium. They possess an enzyme called papain, which aids in digestion.

Papayas are best when they are eaten near their home in the Caribbean, Central America, or other tropical regions.

PEACHESThe botanical name, prunus persica, means “Persian plum tree” and was initially believed to have originated in Persia (Iran). In fact, peaches came to Persia in the Third Century BC, and the writings of Confucius mention it as far back as the Fifth Century BC. Now the fruit is thought to have originated in China even earlier—4,000 years ago.

High in vitamin C and beta carotene, peaches are said to be excellent for cleaning the digestive system.

Peaches are a succulent summer fruit, one of my favorites. Perfect eaten as they are, and a favorite with yogurt.

PEARSOriginating in Sumer (Iraq), this popular fruit with many varieties has been cultivated since 3,000 BC.

Pears contain vitamin C, fiber, and potassium. Rich in pectin and soluble fiber, they can be useful in lowering cholesterol levels. In natural medicine, pears are used as a diuretic and laxative.

Pears are a great snack, and are excellent dried.

PINEAPPLEIn 1493, Columbus first came upon pineapples on the island of Guadalupe.

Pineapple is high in malic and citric acids, and well known for its high bromelain content, which has anti-inflammatory properties that help heal injuries and aid in the absorption of protein.

This is one of my favorite fruits and a must for fruit cups.

16

Pineapple juice blends its flavor with many other fruits. Dried pineapple is probably my favorite dried fruit.

PLUMSKnown to have grown in the Hanging Gardens of Babylon by 1,800 BC. Our prehistoric ancestors gathered wild plums, as evidence in Swiss lake dwellings have been found. This very diverse and widely available fruit is grown on every continent except Antarctica. Most of the commercially grown plums come from descendants of either European or Japanese varieties.

Plums are known for being a great source of dietary fiber and contain good amounts of vitamins C, A, and K.

A great snacking fruit, with many varieties to choose from. It is also probably the most well-known dried fruit in the form of prunes.

RASPBERRIESThe scientific name, rubus idaeus, comes from Mount Ida in Turkey. According to legend, the Greek gods went berrying and returned with raspberries to the delight of mankind. Raspberries spread all over Europe and Asia in prehistoric times: Archeological evidence suggests they were gathered wild by humans long before their existence was recorded in history. Colonists arriving in North America found ample growths of indigenous raspberries.

Containing iron and vitamin C, the berries are helpful in cleansing the body from toxins and effective in treating menstrual cramps.

A great snack as they are, and wonderful mixed into yogurt. Fruit tarts with berries alone, or with berries and chocolate are well known desserts.

STRAWBERRIESStrawberry seeds have been found at 7,000-year-old historic sites in Denmark, Switzerland, and England. The Romans were the first to cultivate the fruit in the First Century AD.

Rich in B-complex vitamins and vitamin C, strawberries also contain potassium and are considered to have good skin-cleansing properties.

Along with blueberries, strawberries are my favorite berries, but have a longer season of availability. They keep very well frozen, making good berries available for year-round use. A favorite with yogurt, fruit cups, oatmeal, and many desserts.

TANGERINESThe name of this fruit comes from the city of Tangier in North Africa. In actuality, it is a variety of mandarin orange. Considered the most important variety of orange in China where it originated, the smaller citrus is popular in Chinese folk medicine.

Tangerines are known to contain high amount of vitamin C.During their season, tangerines or mandarins are a regular part

of my daily diet.

WATERMELON Believed to have originated in Africa, where watermelons grow

wild and are enjoyed by animals as well as humans. Known to exist in Iraq before 2,000 BC, and in Central Africa since that time.

Having 91 percent water content, watermelons are naturally low in calories. High in vitamin C and known for their cleansing abilities, they are the refreshing fruit of the summer.

This is my favorite melon. Eaten as they are is great, and fresh watermelon juice is a favorite as well.

DRIED FRUITSAny type of dried fruit is my favorite snack. High in vitamins,

minerals, and dietary fiber, they taste better to my palate than sweets or candy. Drying your own fresh, peak-of-the-season fruits is the best approach for the best quality. If this is not an option, buy the best quality you can find. Here are some of my favorite dried fruits:

• Apples: great apple flavor, with a soft chewy texture

• Apricots: the most common, for good reason

• Cherries: great, distinct flavor

• Figs: a must. For a sweet, better-than-candy taste, dip dried figs in honey. This is probably my best quick, high-energy snack.

• Mangos: I love mangos!

• Peaches: a favorite summer fruit all year-round

• Pineapple: along with figs, my favorite dried fruits

• Prunes: I know, but I like them and we know the benefits.

• Raisins: the most versatile dried fruit. I prefer the golden variety.

17

Vegetables

Vegetables are obviously an important and essential part of a vegetar-ian diet. But even the most enthusiastic meat eaters enjoy vegetables with some meals. I list below the more commonly used vegetables, their origins and nutritional qualities, and my favorite ways to enjoy them.

ARTICHOKESNative to North Africa, artichokes have been cultivated since an-cient Greek times.

High in vitamin A and C, iron, calcium, and potassium.Artichokes with Truffle Sauce (page 000) is a dish to die for, or

close to it. Artichokes with Potatoes (page 000) is another favorite. Just boiled, they are a great side dish with salad or pasta.

ASPARAGUSAsparagus’s origins are not certain, but it appears to be native to the Russian steppes. Asparagus was cultivated in ancient Greece and Egypt.

Asparagus is rich in vitamins A, B1, and C, phosphorus, iron, and folic acid. Good for digestion and the eyes.

I like to steam asparagus to enjoy as a side to lemon rice or baked beans.

BEANS, FAVA (BROAD BEANS)One of the oldest of all cultivated plants. Favas have been eaten in Europe and the Middle East since prehistoric times.

Fava beans are high in phosphorus, magnesium, niacin, biotin, and vitamins B1 and C.

Favas work well with pasta, and are often included with Artichokes with Potatoes (page 000) for a traditional Mediterranean dish.

BEANS, GREEN (STRING BEANS)Native to South America and brought to Europe from Mexico.

High in magnesium, carotene, folic acid, biotin, and vitamin C.There are so many ways to enjoy green beans: Vegetable Pulao

(page 000), Upma (page 000), Pasta Primavera (page 000), Vegetable Fried Rice (page 000), and steamed as a common side dish for Lemon Rice (page 000), Tamarind Rice (page 000), Hummus (page 000), or almost any entree which needs a side.

BEETSNative to the Mediterranean area, beets were well known to the ancient Romans.

They are rich in vitamins A and C, calcium, and iron.Great when boiled or roasted for many side dishes, beets also

make a vitamin-rich vegetable juice.

BROCCOLIBroccoli was a favorite of the ancient Romans.

Contains vitamins B and C, high in calcium, iron, folate, zinc, and potassium. Studies also show eating broccoli is helpful in fighting cancer.

A favorite in Pasta Primavera (page 000), and steamed as a side dish for dishes like baked beans and lemon rice. Chinese Broccoli in Garlic Sauce (page 000) is a favorite.

CABBAGENext to the potato, cabbage is the world’s most popular vegetable. Well known to the ancient Greeks, Egyptians, and Romans.

Contains vitamins A, C, and E, along with folate, potassium, and thiamine.

Indian Cabbage (page 000) is a perfect way to enjoy cabbage.

CARROTSNative to Afghanistan, carrots were introduced to the Mediterra-nean by 500 BC.

Only sweet potatoes rival carrots for vitamin A. They are also high in potassium.

Great for juicing and raw for snacks. Used in rice pulaos (page 000) and a favorite in Chinese cooking.

CAULIFLOWERA member of the cabbage family, known for its edible flower.

Cauliflower has many cancer-fighting qualities, particularly against cancers of the lung and colon. Used in natural medicine as a blood purifier and laxative, it is high in folate, potassium, and vitamin C.

Great for filling Pakoras (page 000), and there is no Alo Gobi (page 000) without it. I use cauliflower to make Malai Kofta (page 000).

18

CELERYNative to the Mediterranean areas, wild celery was gathered by the ancient Egyptians.

Contains vitamin C, potassium, calcium, and biotin.Wonderful in Fasolada (page 000), along with snacking and in

soups.

CORNNative to the Mexican highlands, the cultivation of corn spread north and south, reaching what is now the United States more than 2,000 years ago.

Rich in vitamins A, B, and C, corn also contains iron, magnesium, phosphorus, and potassium.

Fresh corn on the cob is great, and corn is always at home in chili!

CUCUMBERRecent carbon datings point cucumber’s cultivation to as early as 9,750 BC in Thailand (rather than India as earlier believed).

Good source of potassium.Cucumber is terrific in salads and juiced for a refreshing drink.

EGGPLANTOriginating in India, eggplant was introduced to Spain by Arabs in the 12th Century.

Eggplants are high in fiber and vitamin C. It took me a while to like eggplant, but now I enjoy it all the

time in Briam (page 000), Baba Ghanoush (page 000), Bayngan Bhurta (page 000), and Alo Bayngan (page 000). I also like grilled eggplant as a side dish, but it needs to caramelize to bring out the sweetness.

FENNELNative to Italy, the leaves, seeds, and stalks of the fennel plant have been used since Roman times.

Fennel is a good source of vitamin C, folate, potassium, and manganese.

Fennel leaves are essential in Greek cooking, as they bring out the true spinach flavor in Spanakopita (page 000). Stuffed Grape Leaves (page 000) and Artichokes with Potatoes (page 000) cannot be made without them.

GARLICNative to Central Asia, garlic has stirred controversy, due to its reputation as an aphrodisiac and its aromatic properties, since the dawn of history. Pointing to its positive qualities, garlic was considered a strengthener to warriors and was fed to athletes before a contest.

Garlic tops the list of cancer preventatives. The antiviral, antibacterial, and antifungal properties are most potent when garlic is eaten raw, but cooking does not reduce its anti-cancer, blood-thinning, and decongestant capabilities.

I use garlic in too many dishes to mention here. I have tried going a while without using garlic, and all I noticed was how bland the food was.

GINGEROriginating in India, ginger was the first oriental spice to be transplanted to the New World. Today, Jamaican ginger is the most valuable of all.

Ginger is high in vitamin B6, magnesium, and potassium. Ginger is well known for helping motion sickness and nausea.

North Indian cooking uses the most ginger of all cuisines I am familiar with. See my recipes on page 000 and you will see what I mean. Chinese cooking also uses ginger in many dishes (see page 000), just in smaller amounts.

LEEKSThe cultivation of leeks is ancient: The Egyptian, Romans, and Celts all utilized the leek.

Leeks contain vitamins C and E, iron, folate, and potassium.Nothing goes better with potatoes than leeks. Potato Leek Soup

(page 000) and Rosemary Potatoes (page 000) need them, although any dish that uses potatoes will not only accept them, but will be improved by them.

LETTUCEOriginally cultivated in Egypt, lettuce was also known to the Assyr-ians, Greeks, and Romans.

Although lettuce is about 90 percent water, it has useful amounts of folate, iron, vitamin C, and beta carotene. Lettuce is known to have a calming effect.

Salad, of course, is the best way to use lettuce.

19

MUSHROOMSMushrooms have been eaten by humans since the dawn of history. There are about 38,000 types, and about 2,000 of them are consid-ered palatable.

They are a source of vitamins B1 and B2, potassium, iron, and niacin.

One of the most flavorful of vegetables, if you consider it a vegetable (it’s actually a fungus). I use mushrooms the most in Italian cooking.

OKRABelieved to be from Africa, where in Angola it is called ngumbo. The slaves brought it to America where the name “gumbo” remains for the stew they made with it.

Okra contains good amounts of thiamine and vitamins C and K.I use okra in my North Indian recipes, and for me there’s no

Gumbo (page 000) without it!

ONIONSCultivation of the onion is older than history. It is believed to have originated in central Asia and was distributed in prehistoric times to both the Eastern and Western Hemispheres.

High in biotin and vitamin C.The foundation of much of my vegetarian cooking lies with the

onion. It simply brings out the flavor of whatever vegetable it is cooked with.

PEASOriginating in northern India, peas have been found in the tombs of Egyptians kings.

Peas are high in magnesium, phosphorus, iron, copper, niacin, biotin, vitamins B1, B2, and C.

I use peas in many dishes, Alo Jeera (page 000), Bayngan Bhurta (page 000), and Vegetable Pulao (page 000) for Indian cooking. Vegetable Fried Rice (page 000) and Pasta Primavera (page 000)to name a few others.

PEPPERS, BELL (SWEET)Native to tropical America, bell peppers are relatives of the chili pepper. They were misnamed by Columbus, who confused them with peppercorns (which are from India). They grow best at 10 to 15 degrees above or below the equator.

High in vitamin C, beta carotene, some B-complex vitamins, calcium, phosphorus, and iron.

Red bell pepper strips are a great snack food, and sliced they go well in salad. My favorite recipes with peppers include Stuffed Vegetables (page 000), Vegetarian Fajitas (page 000), and Chinese Mixed Vegetables (page 000). They are also great when grilled as a side dish.

PEPPERS, CHILIColumbus was the first Westerner to eat chili peppers in the West Indies. Thinking that he was in India, where black and white pep-per originated, he called them peppers.

Contains vitamins A, C, and E, folate, and potassium.Indian food loves chilies. Salsa needs them. Italian food easily

accepts them.

POTATOESNative to the Andean high plains, potatoes have been domesticated since 3,000 BC.

They are high in complex carbohydrates, vitamins B and C, iron, and potassium.

The world’s most popular vegetable, potatoes are used in cuisine all around the world, and in too many ways and recipes to name here.

POTATOES, SWEETNative to Central America, sweet potatoes are now most commonly used in Southeast Asia and the Pacific Islands.

Sweet potatoes are high in carotene, folic acid, pantothenic acid, and vitamins B6, C, and E.

A simple sweet potato with butter is a favorite side dish, easily substituted for a baked potato. When baking sweet potatoes, I always make extra and refrigerate them for another day to slice and caramelize in a skillet with butter.

SPINACHNative to Persia (Iran), spinach was unknown to the Mediterranean world. The first European plantings of spinach are thought to have occurred in Moorish Spain in the 11th Century.

Spinach is high in calcium, magnesium, phosphorus, iron, copper, carotene, folic acid, biotin, and vitamins B2, B6, C, and E.

One of my favorite vegetables, I use spinach all the time!

20

Spanakopita (page 000), Spinach and Toor Dal (page 000), and Palak Alo (page 000) are just few examples.

TOMATOESOriginating in Peru, tomatoes were cultivated as far north as Mexi-co by the arrival of the Europeans.

Tomatoes are high in vitamins C and E, beta carotene, magnesium, calcium, and phosphorus.

I love tomatoes! I eat them raw quite often, and after onions and garlic, they are the backbone of my cooking.

TRUFFLESConsidered “the black diamond of the kitchen,” nothing can compare with the truffle in aroma and flavor. The black or Perig-ord truffle from Southwestern France is considered the finest, with the Italian or white truffle from Northern Italy coming in a close second.

This underground fungus draws in all the nutrients from the surrounding soil leaving none for the other plants, creating the characteristic barren appearance of a truffle ground, which may stretch for 150 feet around a host tree.

Truffles are usually used in small quantities; their intense flavor and fragrance is the main reason to use them, although they must be very potent in nutrients from the absorption of nutrients during their growth. Fresh truffles have a 3- to 4-day shelf life, don’t be misled by sellers.

Anything with truffles is fabulous! Artichokes with Truffle Sauce (page 000), Mushroom Truffle Risotto (page 000), and Portobello Pasta with Truffle Oil (page 000) are favorites.

ZUCCHINIOriginating in South Africa, zucchinis are often identified as an Italian vegetable.

Zucchini is low in calories because of its high water content. They are beneficial to those with high blood pressure because of their potassium level.

My favorite squash. Frequently used in Italian and Greek cuisine, they are great sautéed with garlic as a side, or great just sliced grilled.

Nuts and Nut Butters

I love nuts, as they are an important snack for me: When looking for something light to eat before a class or practice, I’ll often turn to nuts or nut butters. Besides their nutritional value, they have great taste, which is one of the reasons they have been desired since ancient times.

Below is a list of some of the more well-known nuts, their origin when available, and the nutrition that each one provides.

ALMONDSBelieved to have origins in Russia, China, and Japan, almonds were introduced to the Mediterranean pre-history. The almond tree is mentioned in the Bible, with Aaron’s rod being an almond branch. The ancient Romans much appreciated almonds, calling them “Greek nuts.”

Almonds are of very high nutritional value. An excellent source of protein, they contain too many vitamins and minerals to list them all in a sentence!

BRAZIL NUTS This is the only nut that is not cultivated. The Brazil nut tree grows wild in the Amazon River Valley.

Brazil nuts contain good amounts of magnesium, phosphorus, zinc, and vitamin E.

CASHEWS Cashews originated in Brazil and spread to tropical areas. India is the largest exporter of cashews today.

Cashews and pistachios are my favorite nuts for snacking. This great energy food is packed with protein, antioxidants, and minerals.

CHESTNUTSOriginating in the Mediterranean area, the ancient Romans were known to enjoy roasted chestnuts.

Chestnuts are high in B vitamins and vitamin C.

FILBERTS (HAZELNUTS) Cultivation of the hazelnut tree is very old in southern Italy. Spain and Turkey are other major producers.

Hazelnuts are very high in protein, magnesium, and vitamin E. They also contain good amounts of B vitamins.

21

MACADAMIA NUTSOriginating in Australia, where the name comes from Scottish chemist, Dr. John MacAdams.

A favorite for snacking, macadamia nuts contain protein, iron, magnesium, and phosphorus.

PEANUTSIt appears that the peanut originated in Brazil, although China and India are now the largest growers.

Botanically speaking, the peanut is a legume, but is called a nut and categorized with nuts, because it is most often used like a nut. They have the highest protein of what are commonly called nuts.

PECANSNative to North America, pecan trees grew wild in the Mississippi Valley and in river bottoms in Texas and Oklahoma.

Pecans are a good source of protein and minerals, like all tree nuts. They are my favorite nut for combining with chocolate.

PINENUTS (PIGNOLIS)This nut or seed comes from certain pine trees. The most important ones are the Italian stone pine, the Swiss stone pine (which grows from the Swiss Alps eastward through Siberia to Mongolia), and the pinon pine of Colorado, New Mexico, Arizona, and Northern Mexico.

Pinenuts are high in protein, antioxidants, and minerals.

PISTACHIOSKnown to Persia and Greece by the Sixth Century BC.

Pistachios are very high in protein, and vitamins B1 and B6. Along with cashews, pistachios are my favorite nut for snacking.

WALNUTS The walnut tree, native to Persia, appeared in Europe before 1,000 BC, and was well known to the ancient Greeks. The ancient Ro-mans dedicated the tree to Diana and Jupiter.

Besides the typical nutritional values found in tree nuts, walnuts are claimed to have exceptional health benefits.

NUT BUTTERSI have tried many different butters: pecan butter, macadamia butter, and walnut butter to name just a few. When traveling to places where I’m unsure of what they’ll have for a vegetarian to eat,

I always bring my own peanut butter; it’s one of my survival foods. I make my own nut butters at home, as I find they’re better than the commercial butters. Maybe this is because I use higher-quality ingredients than a factory. Whatever the reason, they’re very easy to make and only take a few minutes in the food processor. Below are my three favorites.

Peanut Butter: Again, my survival food! This is so easy to make, and so much better than what you can buy, that there’s no reason not to make your own. To make: Just put peanuts in the food processor (I use roasted and salted peanuts), and turn the food processor on. You’ll see the peanuts break down into crumbs, then start to form a ball, and then start to become peanut butter. This should take 3 to 4 minutes. There’s no need to add anything; peanuts have enough oil of their own to form a spread. Process to whatever texture you desire.

Cashew Butter: This is my favorite nut butter! If you like cashews, then you’ll be sure to love cashew butter! It the same great cashew flavor, but is more intense. Maybe it’s because the stickiness of the cashew butter that the flavor lasts in your mouth longer than when eating cashews.To make: Put about 1 pound (500 grams) cashews in the food processor (I use the roasted salted cashews) and process. After a minute or so, the cashews will become like crumbs or powder. Add 2 tablespoons oil (I use a light oil like sunflower, but even olive oil works). Continue to process until you reach the desired texture. Within another minute or two, you’ll have the best cashew butter!almond Butter: Roasted and salted almonds will have a stronger flavor then unroasted, but using some unsalted almonds might be a good idea to reduce the saltiness. To make: The approach is the same as cashew butter. For 1 pound (500 grams), grind the almonds into crumbs, and then add 2 tablespoons oil. My experience is the unroasted almonds need more oil. If a paste is not forming after a minute or so after adding the oil, gradually add another tablespoon, and a butter should start to form within a minute or two.

22

Grains

It was the cultivation of grains that brought mankind to develop from hunting and gathering to feeding much larger numbers of people. In this section I discuss the more commonly used grains, their health and nutritional value, and their origin whenever possi-ble.

BARLEYAlong with wheat, barley is one of the oldest food plants to be cultivated. It reigned supreme from prehistory through the Roman Empire, when wheat began to make some inroads due to its supe-riority in bread making. Barley was a diet mainstay for Egyptians, Hebrews, and Greeks.

The food value of barley is similar to wheat, but it has two disadvantages: Barley has less protein and much less gluten, which makes it unsuitable for making porous, light bread. Its advantages are adaptability to harsher climates, and greater resistance to spoilage. The flat, unleavened breads of North Africa and the Middle East, such as pita bread, are made from barley.

B vitamins, calcium, phosphorus, iron, and magnesium are found in barley. In ancient times, barley was used to increase strength.

OATSDeveloped from the wild grasses of Eastern Europe and Asia, oats are one of the earliest grains cultivated in Europe and play a key role in the three-crop rotation system. Oats thrive in cool, high altitudes, where they invade and supplant wheat.

In the United States, over 90 percent of the oat crop is used for fodder, with the remainder mostly of the “rolled oats” kind (the husked, sterilized grains are crushed into flakes by heated steel rolls) going for breakfast cereals and for use in baking. Well known as an excellent food for horses, oats are my best energy food. I tell my students to “eat more oats and you will become fast and strong like a horse.”

Oats are possibly the most nutritious of all grains. Containing vitamin E and some B vitamins, they also have iron, calcium, magnesium, phosphorus, and potassium. They are known to reduce cholesterol and to inhibit certain cancers.

RICEThe origin of rice cultivation, obscure, and much older than history, is believed to have occurred in the monsoon lands of India, Thailand, and southern China. Although rice was cultivated in Asia as early as 3,500 BC, cultivation did not occur in Europe until about the Eighth Century, when the Moors planted it in Andalusia, Spain. In the Tenth Century, rice cultivation began in Italy, which has become Europe’s largest producer and consumer of rice.

A valuable source of complex carbohydrates and fiber, rice is also a good source of B vitamins.

WHEATWheat is one of the oldest food plant to be cultivated. Today it is the major cereal grain of the world’s temperate regions. Wheat has played a major role in human history. Its cultivation in Neolithic times led to the abandonment of nomadism in many areas and fostered the rise of urban civilization. This was the beginning of agriculture, as opposed to the mere gathering of wild crops, and is thought to have occurred about 7,000 BC. The oldest written references to it occurs in the Sumerian language, dated about 3,100 BC; it notes that in addition to bread making, wheat was used to make eight different types of beer.

Wheat is an excellent source of B vitamins and vitamin E. It also contains iron, selenium, and zinc, and is well known for its high fiber content.

23

Juices

I am a big juice enthusiast. I have never noticed any increase in energy or benefit from any vitamin supplement I have ever taken, nor is there any scientific proof of how much of a supplement is actually absorbed by the body. Juices, however, are a different story. I have always felt better and more energized after drinking juice, and nothing has improved my complexion more than juices. I do not believe a little tablet of 500mg of vitamin C will bring the same health benefit as 8, 12, or 16 ounces of fresh orange, grapefruit, or watermelon juice.

Here are my favorite juices.• Orange juice: There’s a reason it’s so well known!• Grapefruit juice: both the pink or red varieties• Watermelon juice: great for warm summer days• Apple juice: the second sweetest juice behind grape juice;

second to orange juice in popularity• Grape juice: the sweetest• Carrot juice: the most healthy• Cucumber juice: the most refreshing

And these are my favorite combinations: • Carrot and apple juice • Carrot and orange juice• Pineapple and orange juice• Pineapple and grapefruit juice• Juice from 1/2 pineapple, 1 apple, and 6 strawberries • 1 cup pineapple juice, 1 cup orange juice, and then in the

blender with 1 banana• Vitamin juice: 4 ounces green juice (from collards, kale,

spinach, or parsley), 1 apple, sliver of ginger, small slice of beet, and 8 ounces carrot juice; 1 stalk of celery optional.

There is much truth to the adage, “If you can eat it, you can juice it.” I admit that I have never tried juicing a potato, or an eggplant, but at one time or another I have tried just about everything else. Try what sounds appealing to you at first, and let this grow by exploring what sounds interesting to your taste!

24

A Few Words Before We Start Cooking

One of the most important keys to creating the best possible outcome for each recipe is to use the best ingredients that are available. But what about organics? I strongly support the organic food movement, but what’s more important is the taste. Most of the time organic does taste better, but not always. Quite often it’s better to use something locally grown and in season than some-thing that is labeled organic, but that has been harvested prema-turely and shipped long distances over a period of days, and might be on the market shelves for even longer before being consumed. In fact, all ingredients when truly ripe have a short life expectancy, so I question what they are doing to the food for it to last so long without spoiling. My sense of smell is most helpful in buying the best fresh produce, using the rule that the better it smells, the better it will taste.

Although I frequently give weights of the ingredients, it is not necessary to weigh each, nor is it even desirable for experienced cooks and those who already know their individual taste for flavorings. Measurements are given for those who have a scale and are more comfortable with weighing, and anyone who may not be happy with the final product if they were not weighing.

Most of the recipes will add salt at more than one time in the cooking process. This is essential, as you want each step along the way to improve on what is already started. I use sea salt, as I find it has a better flavor and is probably better for you. This is a personal preference, but keep this in mind as other types of salt will vary in saltiness. Keep tasting along the way, each addition should be an improvement, and allow the flavors to blend together.

Many of the recipes start with onions, garlic, and fairly frequently ginger. With the exception of salsa, where yellow onions offer a more “sharp” quality, I recommend using red onions for all recipes as they are sweeter than their yellow cousins. But yellow onions can be used if the red variety are not available or are found to be more costly. As this book is more about learning to cook rather than following a recipe, I encourage you to try both varieties to see if you have a preference.

I am very fond of the flavor of garlic, and find it essential to great North Indian food. The food processor can be used for mincing the garlic and ginger, and additional amounts of these can be minced and stored for a later use.

Good knife skills are very helpful in the kitchen, but to save time a food processor can often be quick and useful. I call for crushed tomatoes in many of the sauces and I’ve found the processor’s shredding blade works great for crushing fresh tomatoes! Tomatoes shredded in the processor (like you would a carrot) will cook into a sauce perfectly. (The pureeing blade makes the tomatoes become more like juice and may create foam, which is undesirable.) If you don’t want to pull out your food processor, you can “crush” tomatoes by finely mincing with a knife.

Because I live where good fresh tomatoes are available all year-round, I don’t use canned tomatoes. But canned tomatoes just might be your best option if good fresh tomatoes are not available or too pricey. You will probably need to adjust the amount of tomatoes being used, which will help in learning to cook to your personal taste.

Dried beans and moong dal lentils need to soak for 6 hours before cooking. (Other lentils don’t need soaking.) After soaking, a 1½-hour cooking time is the norm, and the beans will produce foam (like all vegetables) when cooking. The foam needs to be skimmed off (every so often) when cooking, and salt is added during the last 15 minutes of cooking.

When using eggs, use organic free-range eggs. The size of the eggs doesn’t matter much; it’s more important to use hormone-free and humane eggs.

25

Italian When thinking of Italian vegetarian food, there are a few obvious choices. The first and most obvious is pasta, which is a regular dinner in my rotation and so I offer several variations. I almost always make my own fresh pasta; with a fresh marinara sauce and fresh basil, you have simplicity itself and one of the reasons pasta has gained international fame. For variety, there are several vegetables that go extremely well with marinara, creating different kinds of Pasta Primavera. In addition to the more obvious choices for Italian vegetarian dinners there is vegetarian lasagna: My version includes zucchini, mushrooms, and marinara sauce with ricotta and mozzarella cheese, and is sure to please.

Risotto is classic for a reason and I find mushroom risotto to be the best of the classics. I’ve experimented with other types, but I like lasagna best when made the way I know best—mushrooms. Even better is risotto mushrooms and truffles—as good as it gets! Truffles have an aroma that cannot be matched, and they are a great way to make special occasions even more special.

I was visiting a good friend in Frankfurt, and he was set on going to an Italian restaurant. I didn’t think much of the prospect of an Italian restaurant in Germany, but being the guest, I agreed. I was glad I did: A fantastic plate of artichokes was set in front of me and the owner personally shaved truffle onto the plate. I loved it! I returned to Ristorante Brighella several times, and asked the owners to share their recipe with me, which I know share with you. The recipe itself is worth the cost of this book.

If you still have a taste or room for dessert, try the cannoli. I include it in the Italian section because it is clearly an ethnic Italian dessert, which goes perfectly after an Italian dinner.

Fresh PastaMakes enough pasta for 8 servings

Like most people, I eat pasta often. But unlike most people, I almost always make my own fresh pasta. (Although I do occasionally cook up some dried penne or ziti when I just don’t feel like cooking that much, see page 000).

There is something about homemade hand-cut pasta that tastes so much better than anything you can buy. Maybe it is the different texture, or that some of the pieces are a little wider than others and some a little longer. But it always seems that homemade fresh pasta is better and more interesting than store-bought.

For the best fresh pasta, you must use the best ingredients. Find the best organic, free-range eggs, and of course the best flour. I grind wheat to make flour when I make pasta, and the result is worth the investment of the flour mill. I call for all-purpose flour here, but do try different flours to see which you like best. Before I bought my flour mill, I used one-third whole wheat flour to two-thirds white unbleached flour. You will also need a pasta roller or pasta machine.

The first time I made pasta from scratch it was a messy, time-consuming endeavor. Nonetheless, the final product was much better than store-bought fresh pasta or anything dried, and then it got even better! Remember, the first time you do anything is the most difficult. It is a learning opportunity, and you will know what to do (or not do) the next time.

26

– 4 eggs (about 9 ounces/250 grams in their shells), preferably organic and free-range

– 1 tablespoon olive oil (this will help keep the dough from sticking to your fingers)

– About 2½ cups all-purpose flour

1. Crack the eggs into a mixing bowl and add the oil. Whisk with a fork until integrated, then start to incorporate 2 cups of the flour until you get a sticky dough. Add more flour, a little at a time, and continue working with your hands, combining the flour and eggs into a dough until it is similar to Play-Doh—not falling apart or sticking to your hands. Form the dough into a ball.

2. Place the ball on a dough board or countertop and knead until it becomes smooth, about 7 minutes. I use the Italian style of kneading for pasta dough: Press your palm into the dough, pick it up with your fingers, give it a quarter turn, place it back down and repeat until the dough is smooth. You can add more flour when kneading if the dough is too sticky. If the dough is too dry and not holding together but flaking, sprinkle in a little water. It will take some practice, maybe a few times to become good at kneading dough, but it is well worth learning!

3. When the dough is smooth, press it into a very thick pancake shape. Lightly flour the dough, wrap in plastic, and let it rest for 20 minutes at room temperature.

4. Cut away a about one-eighth of the dough, a piece about 2 by 5 inches (5 by 12.5 cm). Run the dough through a pasta roller set at the largest opening. Repeat 6 or 7 times, setting the pasta roller one setting smaller each time. You might find it helpful to lightly flour the pasta sheets before rolling. I usually stop after the second to last setting and let the pasta sheet rest on a lightly floured large cutting board for 2 to 3 minutes, and then

roll one last time through the smallest setting on the pasta roller. (This helps prevent the dough from sticking on the last pass, making a mess and making me start the rolling all over.) In the end, you should have a sheet of pasta that is paper thin.

5. Lay out one sheet of pasta on a lightly floured board and use a straight-edge knife to cut across the width into julienned strips or batons. You can also use your pasta machine’s attachment to cut the dough, but I prefer to hand cut it.

6. Repeat to roll out and cut 3 more portions of dough, using half the dough. This will make enough fresh pasta for 4 servings. Place the unrolled dough back in plastic wrap, place in a zip-lock bag, and refrigerate to use another day.

7. To cook the fresh pasta, bring a large pot of water to a boil. Add 2 tablespoons salt and the fresh pasta. (There is no salt in the dough, so during the cooking the pasta will absorb some of the salt from the water.) Fresh pasta cooks very quickly and will be just short of al dente (firm to the bite and slightly undercooked) in about 2 minutes. Drain the pasta before it becomes too soft, since it will also absorb some of the sauce.

The unrolled dough will keep in the refrigerator for up to 3 days. You might need to add more flour to the dough before rolling out the pasta again because it seems to take on some moisture.

The rolled out and cut pasta should be cooked and eaten right away, as it doesn’t store well (it absorbs moisture in the fridge and becomes sticky.

Cooked and drained pasta can be refrigerated for several days.

27

Basic Marinara Sauce with Fresh PastaMakes 4 servings

Italy found the perfect marriage in egg noodles and tomato sauce. Although pasta can be served with many sauces, there is good reason that marinara is the most common and well-known.

I quite often see tomato sauce simply spooned on top of pasta. I don’t know why people do this! Maybe it is for the color contrast, but it will leave you with unevenly sauced pasta that doesn’t have the flavor of the sauce. I recommend adding pasta to sauce when it is still in the skillet and cooking it all together for a couple minutes so the sauce is well distributed and all of the pasta has taste to it.

Serve with Italian bread or, better yet, my Garlic Bread (page 000). A green salad is my favorite side dish.

–3 tablespoons olive oil, divided

–1 large onion (6 ounces/160 grams), diced

–Salt

–4 to 5 cloves garlic, minced, sliced, or chopped

– 4 to 5 medium tomatoes (2 pounds/900 g), diced, chopped, or shredded in the food processor

–1⁄8 teaspoon black pepper

– 1 handful fresh basil leaves, or 2 to 3 teaspoons dried basil

– 1 tablespoon fresh oregano leaves, or 1 to 1½ teaspoons dried oregano

– 2 dried red chilies, crushed; or ½ teaspoon red pep-per flakes (optional)

–½ recipe (4 portions) Fresh Pasta (page 000) or ½ pound (250 grams) dried pasta, cooked until al dente

1. Heat a large skillet over medium-high heat and add 2 tablespoons of the oil. When the oil is hot, add the onions and ¼ teaspoon salt and cook until the onions become translucent, 3 to 4 minutes. Add the garlic and allow the onions and garlic to become lightly golden.

2. Add the tomatoes, 1 teaspoon salt, and the black pepper and let this reduce until desired thickness, usually 3 to 7 minutes for a loose but not too watery sauce. During the last 2 or 3 minutes of cooking, add the herbs and chilies if using, and mix well.

3. Add the cooked drained pasta to the sauce and toss and cook to let the pasta absorb the sauce, 2 to 3 minutes. (If you’re using dried pasta, it will take 4 to 5 minutes to absorb the sauce.) Add the remaining 1 tablespoon oil and ½ teaspoon salt and serve.

Leftover sauce can be stored in the refrigerator for several days. When reheating, add a little water, since sauces tend to thicken when they are refrigerated. You can also add a little basil and oregano if you like, and salt and pepper. And of course, adding more olive oil has never done anything but improve what I am cooking.

Variations

Herb Marinara: Use only fresh basil, no oregano. Or try fresh or dried thyme. Crushed red pepper is optional.

Carrot Marinara: Add about 1½ cups grated carrot (3 carrots) to the herb marinara 2 or 3 minutes after adding the tomatoes. The flavors blend quite well. Crushed red pepper is optional.

28

Pasta Primavera, Five WaysMakes 4 servings

Traditional pasta primavera does not include marinara sauce, but this is the way I like it best. I use several vegetable combinations. Here are my favorite ways to turn my Basic Marinara Sauce (page 000) into Pasta Primavera:

1. Peas: Fresh or frozen peas are my first choice of vegetables to add to pasta. An excellent source of protein, their flavor blends easily with tomatoes, and green and red are a great color combination. Add about 1 cup (140 g) fresh or frozen peas at the end of cooking. If using fresh peas, you’ll need to cook them before adding to the marinara.

2. Broccoli: Break up 1 large head broccoli (10 ounces/300 grams) into florets, steam for 5 minutes, and add to the marinara sauce. For a little more flavor, add some garlic: Steam the broccoli for only 4 minutes; meanwhile, sauté chopped garlic in a bit of olive oil for a moment. Add the steamed broccoli to the garlic, and when the garlic becomes golden, add it all to the marinara, along with 1 cup frozen or fresh peas if you like.

3. Zucchini: For a very Italian addition to pasta, heat olive oil in a skillet and add 4 to 5 cubed zucchini, salt, and pepper and cook for 2 or 3 minutes. Add chopped garlic, and cook until the zucchini has caramelized. Add the zucchini to the marinara sauce, along with some peas if you like.

4. Green beans: Steam about 4 ounces (110 grams) green beans for 6 or 7 minutes, or until desired tenderness and add to the marinara sauce.

5. Mushrooms: Sauté about 10 ounces (300 grams) cubed or sliced portobello or cremini mushrooms with garlic in olive oil until tender. Add to the marinara sauce.

Leftover sauce can be stored in the refrigerator for several days. When reheating, add a little water, since sauces tend to thicken when they are refrigerated. You can also add a little basil and oregano if you like, and salt and pepper. And of course, adding more olive oil has never done anything but improve what I am cooking.

29

Portobello PastaMakes 2 to 4 servings

This is my variation on a pasta I first enjoyed at one of the top Italian restaurants in New Jersey. It is the only pasta I make with a white sauce and I only use fresh pasta. This is the best pasta in the book, but I don’t serve it often as it is very rich, but fantastic for the right occasions.

Serve with Italian bread. Skip the garlic bread because the garlic will overpower the mushrooms. Even a green salad with a robust dressing is too strong, as it would cover the flavor of the mushrooms and truffles.

–2 tablespoons olive oil, divided

–2 cloves garlic, minced

– 10 ounces (300 grams) portobello mushrooms, cut in thirds and thinly sliced

–Salt

–1⁄8 teaspoon black pepper

–3 tablespoons butter, divided

– 1⁄3 recipe Fresh Handmade Pasta, cut into 1-inch-thick strips; or 8 ounces (225 grams) the widest store-bought fresh or dried pasta available

–1 small onion (2½ ounces/70 grams), finely diced

–1 cup whole milk

30

1. Heat a large skillet over medium heat and add 1 tablespoon of the olive oil and the garlic. As soon as the garlic shows some golden color, add the mushrooms, ¼ teaspoon salt, and the pepper. Stir well and sauté for about 3 minutes. Add 1 tablespoon of the butter and continue to cook for 3 to 4 more minutes, until the mushrooms are tender. Set the mushrooms aside.

2. Meanwhile, bring a large pot of water to a boil. Add 2 teaspoons salt and the pasta. If you are using fresh pasta it should be ready in 2 minutes or less. Drain the pasta when almost al dente, as it will finish cooking in the sauce.

3. Heat a very large skillet over medium-high heat. Add the remaining 1 tablespoon olive oil, the onions, and ¼ teaspoon salt. As soon as a light golden color appears on the onions, add the milk and reduce for about 1 minute. Add the remaining 2 tablespoons butter and let this incorporate into the milk to make a cream sauce, about 2 minutes.

4. Add the drained pasta to the cream sauce and fold in so the pasta is completely covered with sauce. Add the mushrooms and let this come together for 3 minutes on low heat, until the pasta is well blended with the mushrooms and sauce.

Variations

Portobello Pasta with Truffle Oil: In Step 1, add about 1 teaspoon truffle oil to the olive oil. Omit the garlic or pepper as they will add their own flavor rather than allowing the truffle aroma to enhance the mushrooms. Add the sliced mushrooms and salt, and cook for 6 to 8 minutes, until the mushrooms are tender. Continue with the recipe.

Portobello Pasta with Truffle Paste: When sautéing the mushrooms, again add 1 teaspoon truffle oil and omit the garlic and pepper. In addition, omit the onions when making the cream sauce in Step 3. Let the milk reduce for 2 to 4 minutes, then stir in about 1 tablespoon truffle paste with the butter. Continue with the recipe. Serve as is, or better still, shave fresh truffles on top of the pasta.

A footnote here: Remember when buying fresh truffles that they are only good for 3 or 4 days after being harvested. So make sure the seller of the truffles is very reputable or you may be spending a lot of money for imitations or truffles that are older than they should be.

31

Pesto Penne with Mushrooms and Zucchini Makes 4 servings

For a nice change from a tomato sauce, or when you don’t have the time or feel like making fresh pasta, this dish is a great satisfying dinner with all the flavor you could want.

Pesto Penne is best with Italian bread. Use the bread to wipe the sauce from the plate.

–1 tablespoon salt

–½ pound (250 grams) dried penne or ziti pasta

–For the Mushrooms

–1 tablespoon olive oil

–1 clove garlic, minced

– 1 pound (500 grams) portobello or cremini mush–rooms, thinly sliced

–½ teaspoon salt

–Black pepper

–1 tablespoon butter

For the Zucchini

–1 tablespoon olive oil

– 14 ounces (400 grams) zucchini, cut into 1- by ½-inch pieces

–¼ teaspoon salt

–Black pepper

–1 clove garlic, minced

For the Pesto

–¼ cup olive oil

–1 handful fresh basil, chopped

–1 clove garlic, minced

–Parmesan cheese (optional, I don’t use it)

1. Bring a large pot of water to a boil. Add the salt and pasta and cook according to package directions, until just before al dente. Drain and keep warm.

2. To sauté the mushrooms, heat the oil and garlic in a large skillet over medium-high heat. Let the garlic begin to turn golden, and add the mushrooms, salt, and pepper to taste. Stir well and cook for about 2 minutes. Add the butter and continue to cook for another 3 to 4 minutes, until the mushrooms are tender. Remove from the heat and set aside.

3. To cook the zucchini, heat the oil in a separate skillet over medium-high heat. When the oil is hot, add the zucchini, salt, and pepper to taste. Cook for 3 to 4 minutes, until the zucchini has softened and shows first signs of caramelizing. Add the garlic and cook until the zucchini is lightly caramelized. Do not let the garlic burn, as this will ruin the taste. Set the zucchini aside.

4. To make the pesto, combine the oil, basil, garlic, and Parmesan (if using) in a measuring cup and whisk until well combined.

5. Add the drained pasta to the mushrooms in the skillet and toss to mix over low heat. Add the zucchini and mix so the vegetables are evenly spread throughout the pasta. Finally, add the pesto and cook and stir over low heat to let the flavors blend for a few min-utes. Add ¼ teaspoon salt (or to taste) and let rest for a few minutes before serving.

Leftovers can be stored in the refrigerator for several days. When reheating, use more olive oil if needed, and a pinch of salt. A little basil will help bring out the flavor.

32

Vegetarian Lasagna Makes 12 servings

I have found most vegetarian lasagna has too much cheese and not enough tomato sauce. With this recipe, I correct it to my taste. I use the classic Italian combination of zucchini and mushrooms with my favorite marinara sauce for guaranteed success.

Serve with Italian bread or Garlic Bread (page 000). Green salad on the side is great!

–Olive oil

– 4 to 5 zucchini (1½ pounds/700 grams), sliced lengthwise in 1/8-inch strips

– 5 to 6 portobello mushroom caps (1 pound/450 grams), sliced in 1/8-inch strips

–Salt

–Black pepper

–4 tablespoons olive oil, divided

–2 onions (10 ounces/300 grams), diced

–5 cloves garlic (1 ounce/33 grams), minced

–10 tomatoes (6½ pounds/3 kilograms), crushed

–1 tablespoon dried basil

–2 teaspoons dried oregano

–1 pound (450 grams) ricotta cheese

–2 eggs

– 18 lasagna sheets (either “no-boil” noodles, or cook the traditional type according to the package instructions)

– 8 ounces (225 grams) mozzarella cheese (or more if desired)

1. Preheat the oven to 350°F (177°C). Heat a grill pan over medium to medium-high heat, and brush with a little olive oil. Separately grill the zucchini and mushrooms until nicely grilled with grill marks. Use a little salt and black pepper to help bring out the flavor and release the moisture. Set aside.

2. To make the tomato sauce, heat a large pot over medium-high heat and add 2 tablespoons of the olive oil. Add the onions and ½ teaspoon salt and sauté until translucent, then add the garlic. When caramelizing begins, about 5 minutes, add the tomatoes, 2 teaspoons salt, and pepper to taste. Stir well and cook for 5 to 8 minutes. Add the remaining 2 tablespoons oil, the basil, oregano, and 1 more teaspoon salt. Stir well and cook for 2 to 3 minutes, until thickened.

3. In a large bowl, combine the ricotta and eggs and mix well.

4. You’ll be adding the tomato sauce in equal portions, so divide into 6 approximately even portions. Spread one-sixth of the sauce on the bottom of a 13- by 9-inch (32.5- by 23-cm) lasagna pan. Line with one layer of the lasagna sheets. Cover with another portion of sauce and layer with the grilled zucchini. Spread the ricotta mixture over the zucchini and add another portion of tomato sauce and another layer of lasagna. Cover the second layer of the lasagna with a portion of sauce and layer with the mushrooms. Cover with the mozzarella (saving some for the top), and spread on another portion of tomato sauce. Add a final layer of lasagna, cover with the remaining tomato sauce, and sprinkle with the remaining mozzarella.

6. Cover and bake the lasagna for about 1 hour, until the top lasagna sheets have bubbled and absorbed the sauce.

Leftover lasagna will keep well in the refrigerator for several days, or several months in the freezer. To reheat, cover and place in a 350°F (177°C) oven for 20 to 30 minutes.

33

Risotto Makes 6 to 8 servings

I find that using several different types of mushrooms makes an outstanding version of this classic vegetarian rice dish. Use whatever mush-rooms are available; the more exotic mushrooms like morels, porcini, and others will make the risotto even more delicious. If fresh exotic mushrooms are not available, use the most exotic dried mushrooms you can find.

Serve with Italian bread or lightly buttered bread topped with some of the sautéed mushrooms.

–1⁄3 to ½ ounce (10 to 15 grams) dried mushrooms

–1 cup (235 ml) boiling water

–4 tablespoons olive oil, divided

–4 tablespoons butter, divided

–2 cloves garlic, minced

– 1¼ pounds (575 grams) fresh mushrooms (portobello, cremini, shiitake, oyster, etc.), sliced 1⁄8 inch thick and 1 inch long

–Salt

–1/8 teaspoon black pepper

–1 medium onion (8 ounces/225 grams), diced

–2 cups (400 grams) arborio rice

–About 3¼ cups vegetable stock or water

–3⁄4 cup (175 ml) whole milk

1. Place the dried mushrooms in a small bowl and pour over the boiling water. Let soak for about 10 minutes. Drain, reserving the soaking liquid, and slice.

2. Heat a large skillet over medium-high heat and add 1 tablespoon of the oil and 2 tablespoons of the butter. Add the garlic and let it begin to caramelize, 1 to 1½ minutes. Add the fresh mushrooms, 1 teaspoon salt, and the pepper. Cook until the mushrooms are tender, 7 to 8 minutes. Add the sliced reconstituted mushrooms about halfway through the cooking. Set the mushrooms aside.

3. Heat a large pot over medium-high heat and add the remaining 3 tablespoons olive oil. Add the onions and ½ teaspoon salt and sauté until the onions are translucent, 3 to 4 minutes. Do not let the onions begin to caramelize. Add the rice and toast in the onions and oil, stirring, for 2 to 3 minutes. Do not overstir as that will break down the rice.

4. Add about ¾ cup of the stock. Cook over medium-high heat, but try not to stir, only as needed to keep the rice from sticking. Overmixing will break down the rice. Cook until most of the stock is absorbed by the rice. Add the mushroom soaking liquid and cook until absorbed. Continue adding stock about ¾ cup at a time whenever the previous liquid has been almost absorbed. After about 12 minutes, add the remaining 2 tablespoons butter and 2 teaspoons salt and let the butter melt into the risotto. Add the milk and let this be absorbed. In the last 3 or 4 minutes of cooking, add the sautéed mushrooms (saving about one-fourth for the buttered bread to serve with the risotto if you like) and lightly stir to blend into the rice.

Risotto is best served fresh. Once it becomes room tem-perature or refrigerated, it will not be as good. If you have leftovers, what works best is to reheat with a little water in a covered pot to help to keep the moisture in. A little salt will help bring out the flavors again.

34

Mushroom Truffle RisottoMakes 6 to 8 servings

I The classic Italian rice recipe is improved with the addition of truffles, in the form of truffle oil and truffle paste. The unique truffle flavor is so fabulous that I don’t add garlic because it would just interfere.

Serve with Italian bread, plain or lightly toasted with butter and topped with some of the sautéed mushrooms. Pouring more truffle oil on top of the risotto is always an improvement!

–1⁄3 to ½ ounce (10 to 15 grams) dried mushrooms

–1 cup (235 ml) boiling water

–3 tablespoons truffle oil, divided

–6 tablespoons butter, divided

–6 teaspoons truffle paste, divided

– About 1¼ pounds (575 grams) mushrooms (portobello, cremini, shiitake, oyster, etc.), sliced 1⁄8 inch thick and 1 inch long

–Salt

–1⁄8 teaspoon black pepper, divided

–1 medium onion (8 ounces/225 grams), diced

–2 cups (400 grams) arborio rice

–About 3¼ cups water or vegetable stock

–¾ cup (175 ml) milk

1. Place the dried mushrooms in a small bowl and pour over the boiling water. Let soak for about 10 minutes. Drain, reserving the soaking liquid, and slice.

2. Heat a large skillet over medium heat and add 1 tablespoon of the truffle oil and 2 tablespoons of the butter. Let the butter melt and stir in 2 teaspoons of the truffle paste. Add the fresh mushrooms, 1 teaspoon salt, and just a little pepper. Cook until the mushrooms are tender, 7 to 8 minutes. Add the reconstituted mushrooms about halfway through the cooking.

3. Heat a large pot over medium-high heat and add 2 tablespoons of the butter and the remaining 2 tablespoons truffle oil. Let the butter melt into the truffle oil, then stir in 2 teaspoons truffle paste. Add the onions and ½ teaspoon salt, and sauté until the onions are translucent, 3 to 4 minutes. Do not let the onions begin to caramelize. Add the rice and toast in the onions and oil for about 3 minutes. Do not overstir, just stir enough to keep the rice from sticking or burning.

4. Add about ¾ cup of the water. Cook over medium-high heat, but try not to stir, only as needed to keep the rice from sticking. Overmixing will break down the rice. Cook until most of the water is absorbed by the rice. Add the mushroom soaking liquid and cook until absorbed. Continue adding water about ¾ cup at a time whenever the previous liquid has been almost absorbed. After about 12 minutes, add the remaining 2 tablespoons butter and 1 teaspoon salt and let the butter melt into the rice. Add the milk and let it be absorbed. In the last 3 or 4 minutes of cooking, add the sautéed mushrooms (saving about one-fourth for buttered bread to serve with the risotto if you like). Add the remaining 2 teaspoons truffle paste and lightly stir to blend into the rice. Let this rest for several minutes before serving. If you like, drizzle with more truffle oil.

Risotto is best served fresh. Once it becomes room temperature or refrigerated, it will not be as good. But if you have leftovers, what works best is to reheat with a little water in a covered pot to help to keep the moisture in. A little salt will help bring out the flavors again.

35

Artichokes with Truffle Sauce Makes 2 servings

When I hear “truffles,” I also hear this voice in my head saying, “mmm, truffles.” Just the thought is enough to make my mouth water. Taking one of my favorite vegetables and combining them with this most exotic delicacy is a combination that is hard, if not impossible, to beat.

I first tried truffles with artichokes in Frankfurt, Germany, at one of the city’s top Italian restaurants, Brighella. A friend took me there, and when I spotted it on the menu I knew I had to try it. It was one of the best things I had ever eaten! After a few visits, I told one of the owners that I was writing a vegetarian cookbook and I asked if he would show me how to make their wonderful artichokes with truffles; he willingly obliged. If you are ever in Frankfurt, I highly recommend visiting Ristorante Brighella and saying hello to the owners, Mario and Leo.

Serve with French or Italian bread, using the bread to clean the plate.

–4 artichokes

–1 lemon, halved

–1 teaspoon white or black truffle oil

–3 tablespoons butter

–¼ cup truffle paste (see Note)

–Salt

–¼ cup vegetable stock

–2 teaspoons grated Parmesan cheese

For Serving

–Arugula

–Olive oil

–Balsamic vinegar

–Basil oil

–4 thin slices Parmesan cheese

–Fresh truffles shaved (if available)

1. Bring a large pot of water to a boil. To prepare the artichokes, cut along each base to remove the stem and then cut the artichoke in half. Cut off the tops of the leaves with scissors. Immediately rub the cut surfaces with the lemon halves to prevent discoloring.

2. Place the artichokes in the boiling water and cook for 35 to 40 minutes. When a leaf from an artichoke can be easily pulled off, they are done. Drain and remove the leaves from each artichoke, then scrape the hairy “choke” from the heart, leaving just the heart. Cut each artichoke heart half in half, creating 16 quarters.

3. Heat a large skillet over medium heat and add the truffle oil and butter. When hot, add the artichoke hearts and sprinkle with salt. Add the truffle paste and cook for 2 minutes. Add the vegetable stock and let reduce for about 4 minutes. Add the grated Parmesan cheese and cook for about 1 minute longer to thicken the sauce and make it creamy.

4. To serve the Brighella way, place a handful of arugula on each of 2 plates and drizzle with olive oil and balsamic vinegar, then drizzle balsamic around the edges of the plates. Place the artichoke quarters on the arugula and drizzle with basil oil. Top with the Parmesan slices, then shave fresh truffle on top, if you have it.

Note: I encourage you to try different truffle pastes to find what you like best. My favorite is from Tentazioni. I recommend pairing white truffle oil and white truffle paste (and fresh truffles if available!) or black truffle oil with black truffle paste and not mixing the two kinds.

I have never had leftovers from this. I expect you will have the same experience.

36

Sautéed Spinach Makes 4 servings

Spinach is my favorite dark green or winter vegetable, and this is one of my favorite ways to prepare it. I know many people prefer fresh herbs over dried, but the dried herbs work very well here.

Serve with rice or as a side dish. This is especially good with Boston Baked Beans (page 000) and Rosemary Potatoes (page 000). It would also go well with many Greek entrees.

–2 tablespoons olive oil

–1 medium onion (6 ounces/170 grams), diced

–1 teaspoon salt, divided

–3 cloves garlic minced,

– 12 ounces (350 grams) fresh spinach (including stems), washed and chopped

–1⁄8 teaspoon black pepper

–1 teaspoon dried rosemary

–1 teaspoon dried oregano

–1 teaspoon dried thyme

1. Heat a large skillet over medium-high heat and add the oil. When the oil is hot, add the onions and ¼ teaspoon salt and sauté until the onions become translucent, about 3 minutes. Add the garlic and let this begin to caramelize, about 3 minutes.

2. Add the spinach, remaining ¾ teaspoon salt, and the pepper. Cook, tossing, until the spinach reduces down, about 5 minutes. Add the dried herbs and cook for about 3 minutes, until the spinach is tender.

Leftover spinach will keep in the refrigerator for several days. When reheating, add olive oil, a little salt and pepper, and a pinch of dried herbs.

37

Rosemary Potatoes Makes 4 servings

This classic potato recipe can be served at breakfast, lunch, or dinner. Serve as a snack or side dish for any Italian, Greek, or Lebanese dish. Also great with baked beans or salad.

–¼ cup olive oil

–5 potatoes (2½ pounds/1 kilogram), cubed

–Salt

–Black pepper

–1 onion (4 ounces/115 grams), diced

–1 leek (3 ounces/85 grams), diced

–3 cloves garlic, minced

– 2 to 3 teaspoons dried rosemary (fresh rosemary can be used, but use more—a couple of tablespoons)

1. Heat a skillet over medium-high heat and add the oil. When the oil is hot, add the potatoes, ½ teaspoon salt, and a pinch of pepper. Let the potatoes cook, tossing or stirring every so often to keep them from burning, but not so much that the potatoes break down, for 7 to 8 minutes.

2. Add the onions and ½ teaspoon salt and mix well into the potatoes. Cook for 5 to 7 minutes more, stirring occasionally.

3. Add the leek and toss to combine with the potatoes, taste to see if a little more salt is needed or a little more pepper. After 5 minutes or so, add the garlic. If the potatoes begin to brown too much, add a little water to prevent burning.

4. When the potatoes are almost cooked fully and soft with a golden brown color, add the rosemary for the final 3 to 4 minutes of cooking. Taste and add more salt if needed.

This dish will last in the refrigerator for several days. When reheating, add olive oil, a pinch of salt, and rosemary to help regain the flavor.

38

Garlic Bread Makes 4 servings

I love garlic bread because it has so much more flavor than plain bread and goes well with most of my favorite dinners. In just a couple min-utes you can make your dinner something special. Fresh parsley is the common herb in garlic bread, but I like it better with dried oregano. Use your favorite high-quality butter, and remember that the better the ingredients, the better the final product.

Serve with any dinner, especially Italian and Greek entrees, or just about any time plain bread would be served.

–2 to 3 cloves garlic, peeled

– 1 cup (2 sticks/8 ounces/230 grams) butter, at room temperature

–1½ teaspoons dried oregano

– 1 loaf bread (any kind—Italian, French baguette, sourdough, etc.), sliced

1. Preheat the broiler. Process the garlic in the food processor until finally minced. Add the butter and process until well blended. Add the oregano and process again. The aroma should be heavenly.

2. Spread the garlic butter on one side of each slice of bread. Place the bread, buttered side up, on a baking sheet and broil 2 to 3 minutes, depending on the heat of your broiler, until the top of the bread toasts and the garlic is lightly caramelized.

Refrigerate the remaining garlic butter, as it will last for some time and it’s nice to have hand for anytime you prefer garlic bread over plain bread.

39

Cannoli Makes 36 cannoli

This is arguably my favorite dessert! The contrast of the crispy fried shell with the sweet creamy filling, flavored with pistachios and choco-late, works perfectly. I use unshelled roasted and salted pistachios because the already-shelled pistachios (or unsalted pistachios) you can get at the supermarket just don’t have the same flavor. So take the time to shell the pistachios.

It’s important not to fill the cannoli until they’re ready to serve; if you fill them in advance, the shells will loose their crispness and the filling will dry out. Unless you’re serving many people at a gathering, you won’t want to fill all 36 shells at one time. See storing info below for tips on storing the shells and filling for making cannoli later.

You’ll need a least 8 but preferably 12 cannoli tubes that are 5½ inches (14 cm) long and 7/8 inch (2.2 cm) in diameter; I bought mine at a restaurant supply store, but you can also find them online. You’ll also need a pasta roller or pasta machine to roll out the dough.

For the Shells–3 cups all-purpose flour

–¼ cup granulated sugar

–1 teaspoon cinnamon

–¼ teaspoon salt

–3 tablespoons butter

–2 eggs, well beaten

–2 tablespoons vinegar

–2 tablespoons cold water

–Peanut, sunflower, or other light oil for deep frying

– 1 egg white, lightly beaten, for sealing the cannoli shells

For the Filling– 6 cups ricotta cheese (see Note)

– 2½ cups confectioners’ sugar

– 4 teaspoons vanilla

– 11⁄3 cups shelled pistachios, chopped

– 1⁄2 cup finely chopped semi-sweet chocolate

For Garnish–Chopped shelled pistachios

–Finely chopped semi-sweet chocolate

40

1. To make the shell dough: Sift together the flour, granulated sugar, cinnamon, and salt. With a pastry blender, cut in the butter until small, pea-size pieces form. Stir in the 2 beaten eggs. Blend in 1 tablespoon of the vinegar, then 1 tablespoon water, then the remaining 1 tablespoon vinegar, and finally the remaining 1 tablespoon water. Turn out onto a lightly floured surface and knead until a dough is formed. Wrap the dough in waxed paper and chill for 30 minutes.

2. To make the filling: In a mixing bowl, combine the ricotta, confectioners’ sugar, and vanilla. With an electric mixer, beat until smooth. With a spoon, stir in the pistachios and chocolate to blend throughout. Cover and refrigerate.

3. To form and fry the shells: Heat 3 inches (7.5 cm) oil to 365°F (185°C) in a large pot for frying.

4. Roll the dough in a pasta roller to the second thinnest setting, about 1/16 inch (.16 cm) thin. Cut the dough into 4½-inch (12-cm) rounds. Wrap one round around a cannoli tube and seal the ends together with the beaten egg white. Continue with the rest of the dough to make about 36 shells.

5. In batches of 3 or 4, place the cannoli shells (still wrapped around the tubes) in the hot oil and fry, turning occasionally, until lightly browned, about 2 minutes. Remove from the oil with tongs and drain on paper towels. Let the shells cool before removing from the tube.

6. To fill the cannoli shells, spoon the filling into a pastry bag. Pipe filling into a shell, then dip one end in chopped pistachios and the other end in chopped chocolate. Dust with confectioners’ sugar and Voila!!!

The cannoli shells will last for several days in an air tight container or ziplock bag, or they can be refriger-ated for several weeks. The shells can also be placed in the freezer and keep for 3 months. The ricotta filling will last for 3 to 5 days in the fridge.

Note: If the ricotta cheese seems a little loose or watery, line a colander with cheesecloth and spoon in the cheese. Fold the cheesecloth over the cheese to cover completely and weigh down with a heavy weight (like a can of coffee) and drain some of the liquid from the cheese.

41

Greek Having lived in Greece for more than eleven years, I consider myself knowledgeable and qualified to write about Greek vegetarian cooking. I like the traditional dishes best, like Gigantes (giant beans), Briam (roasted vegetables), and Spanakopita (spinach pie), which might be the best-known dishes outside of Greece. But there are other vegetarian dishes from neighboring countries that I have included in this section because I learned to make them while in Greece, and because they have slight differences in flavorings that make them good accompaniments to other Greek dishes.

Recipes like Dolmades (stuffed grape leaves) and Gemista (stuffed vegetables) are common in this region, and include certain ingredients—green onions, anise, thyme, mint, and parsley—that give them a flavor more characteristic of Greek cooking.

I spent my first two years in Greece living on the island of Crete, where I couldn’t help but notice how much parsley was used in their cooking (as well as large amounts of olive oil!). Crete used to have the longest life expectancy in the world, but that was before modernization and the subsequent change of lifestyle and diet brought it down. The owner of the first apartment my wife and I rented told us that one of his grandparents lived to be 104 years old and another 106 years! This isn’t hard to believe, considering that the inhabitants of this island have been farming for more than a few thousand years and eating only local products. Living on Crete was a great experience for us. For those looking to holiday in Greece, I would highly recommend Crete as an excellent destination!

Besides the parsley and large amounts of olive oil that are prominent in the Greek kitchen, many herbs (thyme, sage, and oregano) grow wild and have a better aroma and taste than their cultivated cousins. Anise is another popular herb—I use it to make stuffed grape leaves, spinach pie, and artichokes with potatoes. If anise is not available, fennel fronds are a good substitute. Green onions are also used often in the Greek kitchen, but yellow onions are rarely seen as red onions are the common variety—they are sweeter and in my kitchen preferable.

Dolmades (Stuffed Grape Leaves) Makes 10 to 12 servings

I didn’t always love stuffed grape leaves. It wasn’t until the lady living next to us on Crete brought some over for us to sample. The Greek grandma did it right: They were delicious! We asked her how to make them and took her advice, but added more flavoring, and now even my dog loves them. Yes, it’s time-consuming to roll up the leaves, but the time spent will be realized when you see how much they are enjoyed.

Serve with any Greek or Lebanese dish. In the Greek kitchen, Stuffed Grape Leaves (page 000) and Spinach Pie (page 000) are great for starters, in the Lebanese kitchen it would be stuffed grape leaves, Hummus (page 000), and Baba Ganoush (page 000). Dolmades are also a snack by themselves. It’s fairly common in Greece to serve with Greek yogurt on the side (preferably full fat). The recipe makes a lot, so you’ll probably have extra: Leftovers are wonderful served cold. They keep in the refrigerator for several days (if you don’t finish them by then).

42

–2 cups (420 grams) long-grain rice or basmati rice

– 3 to 4 medium tomatoes (about 1¼ pounds/600grams), crushed in the food processor, about one-third of this pureed

–1¼ cups olive oil, divided

–3 teaspoons salt, divided

–1⁄8 teaspoon black pepper

–2 zucchini (¾ pound/360 grams), peeled and minced

– 1 large or 2 small green onions, white and green parts, finely chopped

– 1 large or 2 small red onions (½ pound/225 grams), finely chopped

–1 cup (60 grams) finely chopped anise or fennel fronds (save the stems for the bottom of the baking pan)

– 1 cup (29 grams) fresh mint leaves, finely chopped (save the stems for the bottom of the baking pan)

–130 grape leaves (about 2/3 pound/300 grams)

1. In a large bowl, combine the rice, tomatoes, ¾ cup of the oil, 2½ teaspoons of the salt, and the pepper. Stir well to let the rice absorb the flavors.

2. Add the zucchini, green onions, red onions, anise, and mint to the rice and stir to mix well. It’s best if you let this rest for 1 hour or more for the flavors to better blend.

3. Bring a large pot of water to a boil. With tongs, add a handful of grape leaves to the boiling water and blanch for about 10 seconds; you will see them change color and soften. Remove with tongs. Repeat to soften all the leaves.

4. To fill the grape leaves: Lay one grape leaf flat with the veins up. Add about 2 teaspoons of the rice filling and fold the bottom up, then pull in the sides and roll the leaf up to the top. If you have wide leaves, fold in the edges as you roll up so there are no openings at the sides.

5. Preheat the oven to 350°F (175°C). Place mint and anise stems in a large baking dish or roasting pan (I use a lasagna pan). Top with the stuffed grape leaves, placing them close to each other. Cover it all with additional open grape leaves, overlapping their edges so the contents are completely covered. Add 3 cups water and the remaining ½ cup oil, and sprinkle the remaining ½ teaspoon salt on top. Bake for 1 hour, until the rice inside is cooked to perfection. Test after 1 hour and see if they need another 10 or 15 minutes.

The stuffed grape leaves will last for several days in the fridge. We like them cold, but left to stand until room temperature is also good; we don’t reheat them for serving.

43

Spanakopita (Spinach Pie)Makes 4 servings

Spanakopita is one of the most internationally known Greek dishes. After gyros and moussaka, it probably comes in third place, but it’s first on the vegetarian’s list. Like every recipe, there are many ways to make it, but here’s how I like spanikopita best. Looking through this book you’ve probably noticed that I’m not fond of cheese, but for people who like feta, that of course can be added.

In Greece, spanakopita is most commonly served in the morning, but it’s great for lunch, dinner, or any time of day! The pie can be paired with any combination of Greek foods.

–2 tablespoons olive oil

– 2 or 3 green onions (3 ounces/80 grams), finely chopped

–¾ teaspoon salt, divided

–1 pound (450 grams) fresh spinach, chopped

–1⁄8 teaspoon black pepper

– 5 fennel or dill fronds (3 ounces/80 grams), finely chopped

–1 sheet (one-half of a 1-pound/450-gram package) puff pastry, thawed according to package directions

–Crumbled feta cheese (optional), to taste

44

1. Preheat the oven to 350°F (175°C). Lightly oil a baking sheet.

2. Heat the olive oil in a large pot over medium-high heat. Add the green onions and ¼ teaspoon of the salt. Sauté for 2 to 3 minutes, until light caramelization begins.

3. Add the spinach, remaining ½ teaspoon salt, and black pepper. Reduce the heat to medium and let the spinach cook down, stirring occasionally, for 3 to 4 minutes. Add the fennel or dill and cook for 3 to 4 minutes, until the spinach is fully wilted and the herb is incorporated. Drain in a fine-mesh sieve.

4. If necessary, roll out the puff pastry with a rolling pin to a 14- by 11-inch (35x28cm) rectangle. (Sprinkle

with a bit of flour if the pastry sticks to the rolling pin or work surface.) Cut the pastry into four 7- by 5½-inch (18x14cm) rectangles. Transfer the pieces to the oiled baking sheet. Top one half of each pastry with spinach, leaving narrow borders so that you’ll be able to cover and seal the pastry with the spinach inside. If you are using feta, crumble it over the spinach. Fold over the empty side of each pastry and press down on the edges to seal to the bottom layer. Bake the four pastries for 20 minutes, until the puff pastry has risen and is lightly golden.

Leftovers will keep for 3 or 4 days; reheat in a 350°F (175°C) oven for 10 to 12 minutes, or until warmed inside.

45

Gigantes (Giant Beans)Makes 8 servings

This is my favorite Greek dinner. The first time I had gigantes was on my first trip to Crete, in the village of Chania. Since then, they have become a regular part of my diet and Greek cooking.

I can’t help but notice how much parsley is used in Greek cuisine. Parsley can be found at every Greek market, all year-round, and is a very important herb in the Greek kitchen. Only flat-leaf parsley is available; Greeks don’t even know that there is a curly parsley. And after using only flat-leaf parsley for the last few years, I know they are better off not having that less flavorful, less nutritious parsley in their world. Parsley is one of the most nutritious foods on earth, and I believe this is one of the reasons for Greeks’ long life expectancy.

This is an excellent dish by itself, and just perfect as a side dish in any Greek meal. Serve with your favorite bread (something that absorbs the sauce is probably your best bet).

–1 pound (450 grams) giant beans, soaked for 6 hours

–2½ teaspoons salt, divided

–2 tablespoons plus ¾ cup olive oil, divided

–1 large red onion (8 oounces/225 grams), diced fine

–5 to 6 cloves garlic, minced

– 4 tomatoes (2¼ pounds/1 kilogram), crushed in a food processor

–3 to 4 dried red chilies, minced (optional)

–1⁄8 teaspoon black pepper

–1½ cups (75 grams) flat-leaf parsley, finely chopped

1. Rinse the soaked beans and place in a large pot filled with water. Bring to a boil, reduce the heat to a simmer, and cook until soft, 1 to 1½ hours. Skim off foam as it occurs. When the beans are almost soft, add 1 teaspoon

of the salt.

2. Preheat the oven to 350°F (175°C). Heat a large pot over medium-high heat and add the 2 tablespoons olive oil. Add the onion and ½ teaspoon salt and cook until the onion is translucent, then add the garlic. When caramelization begins, add the tomatoes and the chilies (if using), ½ teaspoon salt, and the pepper. Cook for 4 to 5 minutes, allowing the tomatoes to reduce slightly.

3. Drain the beans and add to the tomato mixture. Add the remaining ½ teaspoon salt, stir well, and cook for 5 minutes. Add the parsley and cook for about 3 minutes, until the sauce thickens. Transfer to a 9x13-inch casserole dish and add the ¾ cup olive oil. Bake for 1 hour, until the beans are tender and take on the appearance of a baked bean casserole.

Leftovers keep well in the refrigerator for several days. To reheat, place a portion in a baking pan and warm in a 350°F (175°C) oven for 20 to 30 minutes.

46

Fasolakia (Green Beans and Potatoes) Makes 6 servings

Here is a straightforward and simple way to make a meal with some of the most common and important vegetables easily grown in your garden or found at the farm market. The simplicity of ingredients and cooking makes it a quick, easy, and tasty dinner to satisfy vegetarians, people on a budget, and others alike.

Serve with your favorite bread (great for soaking in the sauce) and a salad, or as part of any Greek buffet. This is an excellent dish by itself, and just perfect as a side dish in any Greek meal. Serve with your favorite bread (something that absorbs the sauce is probably your best bet).

–5 tablespoons olive oil, divided

–2 to 3 onions (1 pound/450 grams), diced

–2 teaspoons salt, divided

–4 to 5 cloves garlic, minced

– 2 pounds (900 grams) green beans, tops and bottoms cut off

– 4 to 5 potatoes (about 2 pounds/900 grams), cubed

–Black pepper

– 3 to 4 tomatoes (2½ pounds/1.1 kilograms), crushed in the food processor

– 1 bunch flat-leaf parsley (4 ounces/120 grams), chopped

–1 teaspoon dried thyme, divided

1. Heat a large pot over medium-high heat and add 2 tablespoons of the olive oil. Add the onions and ½ teaspoon salt and cook, stirring occasionally, until

translucent, about 3 minutes. Add the garlic and cook until the onions and garlic begin to caramelize, 2 to 3 minutes. Reduce the heat to medium, add the green beans, and mix to coat with the onions and garlic. After a minute or two, add the potatoes, 1 teaspoon salt, and a pinch of pepper. Mix to coat (again), and let this cook for 2 to 3 minutes, until the vegetables are slightly softened on the outside.

2. Add the tomatoes, two-thirds of the parsley, ½ teaspoon of the thyme, the remaining ½ teaspoon salt, and a pinch of pepper. Mix well and bring to a simmer. Cover and cook for about 25 minutes, until the potatoes and beans are almost soft.

3. Add the remaining parsley, thyme, and 3 tablespoons oil. Cook for another 3 to 5 minutes, until the potatoes are soft.

Fasolakia will keep in the refrigerator for several days. Reheat in a covered pot over medium-high heat for 7 to 8 minutes. Add a pinch of salt to bring out the flavor.

47

Briam (Greek-Style Roasted Vegetables)Makes 6 to 8 servings

On my first trip to Greece, I got off the ferry in Igoumenitsa and headed to the Oracle at Delphi. I was looking for insight or prophecy to where I should be headed in this life. At a restaurant in Delphi, I had briam, Greece’s most popular vegetable dinner and known throughout the country.

Serve drizzled with olive oil and with your favorite bread for dipping into the oil and juices. This would be a great side dish with the Giant Beans (page 000) or Greek Bean Soup (page 000). It is also great with hummus.

–1 eggplant (2 pounds/900 grams), cubed

–3 zucchini (2¼ pounds/1 kilogram), cubed

–3 green bell peppers (1½ pounds/680 grams), cubed

–3 teaspoons salt, divided

–3 potatoes (3 pounds/1.4 kilograms), cubed

–3 tablespoons olive oil

–2 onions (1 pound/450 grams), sliced

–5 to 6 cloves garlic, minced

– 2 tomatoes (3 pounds/1.4 kilograms), crushed in the food processor

– 2 cups (125 grams) finely chopped fresh flat-leaf pars-ley

–1⁄8 teaspoon cracked black pepper

1. Preheat the oven to 350°F (175°C).

2. Place the cubed eggplant, zucchini, and bell peppers in a colander and sprinkle with 1 teaspoon of the salt. Let this drain for about 5 minutes. In a bowl, sprinkle the potatoes with 1 teaspoon salt.

3. Heat a large pot over medium-high heat and add 1 tablespoon of the olive oil. Add the eggplant, zucchini, peppers, and potatoes and cook for a couple of minutes, until lightly coated with oil and slightly softened. If your pot isn’t big enough, you might have to do this in batches, with half of the vegetables each time.

4. Spread half of the vegetables in a large roasting pan. Top with half the onion slices, half the minced garlic, half the crushed tomatoes, and half the parsley. Drizzle with 1 tablespoon of the oil and season with ½ teaspoon of the salt and the cracked black pepper. Repeat the layering the rest of the vegetables, salt, and oil.

5. Cover the pan with foil and roast for 45 minutes. Remove the foil and roast for 45 minutes longer, until the vegetables are soft.

The roasted vegetables will keep in the refrigerator for up 4 days. To reheat, place in a skillet with some olive oil, cover the skillet to keep in the moisture, and gently reheat over medium to medium-high heat. Add a pinch of salt and serve.

48

Gemista (Stuffed Vegetables)Makes 10 servings

I love stuffed vegetables. I learned how to stuff eggplant, tomatoes, and bell peppers in Greece, and using fresh thyme and parsley keeps the nuances of Greek kitchen. But this is a recipe that can easily be modified to highlight other cuisines. For example, give it a different Greek interpretation by using the seasoned rice of the Stuffed Grape Leaves (page 000) as the stuffing. One of my favorite ethnic integrations is pouring Dal Patrick (page 000) on top of the vegetables.

–5 to 6 medium eggplants (3¼ pounds/1.5 kilograms)

– 6 to 8 medium bell peppers (1½ pounds/680 grams), any color

–8 medium tomatoes (4½ pounds/2 kilograms)

–1¾ cups olive oil, divided

–4 medium onions (1 pound/475 grams), finely diced

–Salt

–5 cloves garlic, minced

–¼ teaspoon black pepper

– 1 bunch fresh flat-leaf parsley (1½ ounces/40 grams), finely chopped

–4 teaspoons dried thyme

–1 teaspoon ground cumin

–5 cups water

–5 cups long-grain rice

1. Preheat the oven to 350°F (175°C).

2. Halve the eggplants lengthwise. With a spoon, scrape out the insides as best you can, leaving an 1/8-inch-thick shell. Chop or process the eggplant flesh until fine and set aside with the shells. Cut off the tops of the peppers and scrape out the inside ribs and seeds and discard. Set aside the shells and the tops of the peppers. Cut off the tops of the tomatoes and scrape out the insides; set aside the shells and tops, and the tomato pulp.

3. Heat a large pot over medium-high heat and add ¼ cup oil. Add the onions and a ½ teaspoon salt and sauté until the onions become translucent. Add the garlic and when this begins to turn golden, reduce the heat to medium and add the eggplant flesh, ¼ cup oil, 1 teaspoon salt, and 1/8 teaspoon pepper. Cook for about 5 minutes, until the eggplant reduces and becomes tender.

4. Place the tomato pulp in the food processor and puree. Add to the eggplant and let absorb. Add ½ cup oil, 1 teaspoon salt, the parsley, thyme, and cumin. Mix well and let cook for 5 to 10 minutes, until the ingredients are well incorporated. Add 1 cup of the water and the rice and let these blend together for about 1 minute before removing the pan from heat. Add ¼ cup oil, 2 teaspoons salt, and the remaining 1⁄8 teaspoon pepper, and mix well. The rice filling will appear loose or watery, but this will help cook the rice cooking.

5. Salt the shells of the eggplants, peppers, and tomatoes. Place the shells in a large roasting pan and fill with the rice mixture. Drizzle ½ cup oil over them. Top the tomatoes and peppers with their tops. Sprinkle with salt and pepper and fill the roasting pan with the remaining 4 cups water. Bake for 45 to 55 minutes, until the rice filling is cooked to perfection and the vegetables are soft.

Leftovers last in the refrigerator for several days. They can be reheated in the oven or in a covered pot with a little water. Add a little salt to bring out the flavor.

49

Aginares me Patates (Artichokes with Potatoes) Makes 6 to 8 servings

I love artichokes and their unique and wonderful flavor and look forward to the early spring when they come into season. This is a common Greek dish that I learned from my wife’s mother.

Serve with bread to help clean the sauce from the plate. This will go great with Giant Beans (page 000), Spinach Pie (page 000), or Stuffed Grape Leaves (page 000).

–6 artichokes (about 3 pounds/1.4 kilograms)

–1 lemon, halved

–¾ cup olive oil, divided

–3 green onions, chopped

–5 cloves garlic, chopped

– 1 bunch (4 ounces/120 grams) anise or fennel fronds, chopped; or 1½ cups (100 grams) chopped fresh dill, ½ cup (25 grams) chopped fresh mint, and 1 cup (50 grams) chopped fresh flat-leaf parsley

–2½ teaspoons salt, divided

– 5 potatoes (1½ pounds/700grams), cut into large cubes

–1⁄8 teaspoon black pepper

–2 teaspoons dried thyme

1. Prep the artichokes by peeling the outer leaves and then start carving around the hearts by cutting the green leaves, leaving a white bulb. Cut each in half, scrape out the choke, and rub lemon on the cut areas to prevent discoloration. Place in a very large bowl (the bottom of the salad spinner is what I use) filled with water and some lemon juice.

2. Heat a large pot over medium-high heat and add ¼ cup of the oil. Add the green onions, garlic, anise, and ½ teaspoon of the salt. Sauté for 3 to 5 minutes, until well combined and light caramelization begins. Add the artichokes, potatoes, remaining 2 teaspoons salt, and the pepper. Cook for 3 to 5 minutes, until well coated. Add the remaining ½ cup oil and enough water to cover the vegetables. Bring to a simmer, cover the pot, and cook for 30 to 40 minutes, until the water is absorbed into a sauce and the vegetables are soft. Add the thyme, cook for a few minutes longer, and serve.

Leftovers will keep refrigerated for several days. Place in a covered pot, add some water, olive oil, and a pinch of salt, and gently reheat.

50

Fasolada (Greek Bean Soup)Makes 6 to 8 servings

This traditional Greek soup, like many bean dinners, is known as poor peoples’ food and has sustained people during difficult times. Fasola-da is one of the few recipes that I don’t add garlic to, as it would give the soup a different flavor. The recipe is courtesy of my wife’s mother.

Serve with bread or any Greek dish. Like all soup, it’s great with a salad.

–1 pound (450 grams) cannellini beans

–2 teaspoons salt, divided

–4 teaspoons olive oil

–1 large red onion (½ pound/240 grams), diced

– 3 tomatoes (1¼ pounds/565 grams), crushed in the food processor

–1⁄8 teaspoon black pepper

–2 carrots (6 ounces/170 grams), diced

–2 stalks celery (¼ pound/120 grams), diced

–2 teaspoons dried oregano

–5 cups water

1. Soak the beans in 10 cups water for 6 to 12 hours; drain and rinse. Bring 12 cups water to a boil in a large pot. Add the beans, reduce the heat, and simmer until the beans are soft, about 45 minutes. Add 1 teaspoon salt when there is about 15 minutes of cooking left. Drain.

2. Heat a large pot over medium-high heat and add the oil. Add the onion and ½ teaspoon salt and sauté until the onion is light golden, 3 to 4 minutes. Add the tomatoes, remaining ½ teaspoon salt, and the pepper and let this reduce for 5 to 8 minutes. Add the carrots, celery, and oregano, stir, and cook for 2 to 3 minutes, allowing the carrots and celery to soften and blend with the tomato sauce.

3. Add the drained beans, stir, and cook for 2 to 3 minutes. Add 5 cups water, cover, and cook for 30 minutes, until everything is well combined without overcooking the vegetables.

The soup will keep in the refrigerator for several days. Reheat in a pot and add some water, salt, and olive oil.

51

HITCHHIKING, LENTIL STEW, AND SYNCHRONICITY

I had arrived on Crete after a long, solo drive through Europe. I had started in Frankfurt, then went to Amsterdam, over to Brittany, down to Bordeaux, through the Côte d’Azur, down the Italian coast to Positano, over to Bari, took the ferry over to Igoumenitsa, stopped by the Oracle at Delphi, continued to Athens and the port of Piraeus, took the ferry into Chania, and was glad to be at somewhat of a destination. (Besides you can’t go any further south in Europe!) Renting a room in Chania for a few days, it was so nice to have a small hot plate where I could do my own cooking again. The first things I made were the easiest, since I needed to buy everything for my pantry, even oil, salt, and pepper. I ate a lot of pasta those first few days and then I was off to Matala.

On the road to Matala, I saw this guy hitchhiking. I thought it would be nice to have someone to talk to, so I picked him up. As we talked I mention that I teach yoga. He replied, “Really? I do yoga.” As we talked, I told him I was going to Matala and he said how he thought Lentas was much nicer. Enjoying his company, I decided to go to Lentas with him. You can camp on the beach in Lentas on the south side of Crete. I asked what his plans for dinner were, he said he was going to make lentils and rice. I had not had any lentils and rice for a few weeks, and nothing could have sounded better to me. He had a few potatoes and told me that thyme and sage grow wild and are all over the place… and they do! At the market, we bought tomatoes and carrots, then put them all in one pot over a campfire on the beach. We made rice in another pot. I had one of the best evenings of my whole life, enjoying the wonderful lentil and rice dinner, watching the stars in the clear sky from the beach, and sharing stories of our journeys. As I said in the introduction of the book, I believe it is synchronicity, not coincidence, that brought us together. As the stars filled the sky, we talked about birth signs. He told me his birthday was March 12, 1963. That is the exact day and year that my oldest sister was born.

If you are ever camping, this lentil stew is great for the occasion.

Mediterranean Lentil StewMakes 6 servings

When this dish first came together I used sage because it was all around me. But since then, I find I like it better with oregano. But it’s your kitchen: You’re in the driver’s seat!

Serve with long-grain rice and cover generously with your best olive oil. This will go well with Greek-Style Roasted Vegetables (page 000) or Stuffed Vegetables (page 000). Rosemary Potatoes (page 000) are also good companions.

–1 large red onion (5 ounces/145 grams), diced

–3 cloves garlic, minced

–1 cup (210 grams) green lentils

–2 medium (¼ pound/115 grams) carrots, diced

– 2 medium tomatoes (¾ pound/340 grams), crushed in the food processor

–3 medium potatoes (¾ pound/340 grams), cubed

–2 teaspoons salt

–1⁄8 teaspoon black pepper

–3 cups water

–2 tablespoons olive oil

– 1½ teaspoons dried oregano (or 2 teaspoons dried sage)

–1½ teaspoons dried thyme

52

In a medium pot, combine the onion, garlic, lentils, carrots, tomatoes, potatoes, salt, pepper, and water and bring to a boil. Reduce the heat and simmer for 30 to 40 minutes, until the carrots and potatoes are soft and everything is well combined. Stir in the oil, oregano, and thyme, simmer for a few minutes, and serve.

Leftovers keep well in the refrigerator for several days. Reheat in a pot and add a little water, along with some additional herbs, salt, and pepper.

53

LebaneseA Middle Eastern country on the Mediterranean, Lebanon has several vegetarian dishes that are known throughout the world. There’s very good reason for this international fame. With falafel and tabouli, hummus and baba ghanoush, along with stuffed grape leaves (which is included in the Greek section of this book), the Lebanese kitchen deserves all the popularity it receives!

All these recipes served together would make any diner feel like a vegetarian sultan, and it’d be more than easy to overeat at such a banquet. But rest assured, a combination of just a few of these recipes will easily satisfy all vegetarians and meat eaters that I know.

The style of cooking and the use of certain dominant flavorings highlight the fact that Lebanon and Greece are neighbors on the Mediterranean. As in Greece, parsley is one of the main herbs used in the Lebanese kitchen, and red and green onions are also commonly used in both cuisines. Then of course there’s that most obvious and essential ingredient in both cuisines, olive oil, which has been a most important commodity since the beginning of time.

54

FalafelMakes 6 to 8 servings

This is one of my favorite dinners, probably right behind Dal Patrick (page 000) and Artichokes with Truffle Sauce (page 000), and about even with Alo Cholle (page 000). My wife has enjoyed falafel with me in Freiberg, Amsterdam, Athens, and New York City, and she’ll tell you that this recipe is much better than what we’ve sampled worldwide. I believe it’s because I use a little more seasonings (since I like the aroma of the spices from all the Indian food I make). I also use much more parsley, which adds a freshness to the falafel that none of the powder mixes can come close to.

Although this is one of my favorite foods in the world, I won’t make them unless I have tabouli to pack with it inside the pita. I don’t much care for the tahini sauces that are generally served with falafel, and the condiments that are offered at most restaurants don’t bring out the potential that my tabouli does.

I urge you to use olive oil for frying, since it adds more flavor than other oils.

–Olive oil, for deep frying

– 1 cup (200 grams) chickpeas, soaked for 12 hours and rinsed

–1 teaspoon salt, divided

–1⁄8 teaspoon black pepper

– 1 medium red onion (3 ounces/85 grams), roughly chopped

–1 green onion (1½ ounces/45 grams), roughly chopped

–3 cloves garlic, peeled

–1 teaspoon cumin powder

–1 teaspoon coriander powder

–½ teaspoon chili powder

– 1 bunch (1¼ ounces/35 grams) flat-leaf parsley (stems and leaves)

–3 tablespoons gram flour (chickpea flour)

–6 to 8 pita breads

–About 1½ cups Tabouli (page 000)

–8 to 10 romaine lettuce leaves, chopped

–2 tomatoes, chopped

55

1. In a large pot or deep fryer, heat about 3 inches (7.5 cm) olive oil over medium-high heat to 350°F/175°C. (I don’t actually use a thermometer. To test the temperature, I run my hand under water and flick a little water into the oil. If the water bounces off the oil and makes a crackling sound, it’s ready. If the oil is not hot enough, it won’t do much. And if it’s too hot, you’ll hear firecrackers (so be sure to stand back!), and you’ll need to remove it from the heat for a few minutes to cool down.)

2. While the oil is heating, place the soaked, drained chickpeas in a food processor, add ½ teaspoon of the salt and the black pepper. Process until well ground. Add the red and green onions, garlic, cumin, coriander, and chili powder and blend until well combined. Add the parsley and remaining ½ teaspoon salt and process until all the ingredients are well pureed. Transfer the puree to a mixing bowl, add the gram flour, and mix until well combined.

3. With two spoons, form the batter into spoon-size balls or small egg shapes (if this isn’t working well for you, use one hand and press into the spoon to make a ball). In batches, place the falafel in the hot oil and fry, turning

occasionally, until brownish in color, 6 to 8 minutes. Remove with a metal slotted spoon and place on paper towels to drain.

4. Open a pita and layer in tabouli, falafel, lettuce, and tomatoes. Repeat to fill all the pitas.

You can keep any leftover ground falafel mixture in the refrigerator for several days. Just reshape into falafel and deep fry the next time you feel like having falafel. It will probably be very soon.

Note: When you’re deep-frying the falafel, I recom-mend that you also make your own fresh potato chips while the oil is hot and ready to use. Just slice a potato as thin as you can and add to the hot oil—in no time you’ll have the best potato chips ever. Remember to add salt once they’re out of the oil. If you would like to make a good thing even better, melt some butter in a small skillet and add a little minced garlic. As soon as the garlic becomes lightly golden, drizzle the butter and garlic over the potato chips. Just one more thing that proves that eating meat isn’t necessary with all the flavorful options in your kitchen.

56

TabouliMakes 8 to 10 servings

My tabouli is a little different from the classic Lebanese version. Traditionally it is mostly parsley with a taste of mint, and less of the other ingredients (cucumber, onion, and tomato). As I believe it’s most important to cook to our own individual taste, this is my favorite way to enjoy tabouli. It is important to let it rest and chill when noted. If everything is added at once the flavors will be watered down.

Serve on a bed of lettuce or just on a plate as is. For me, tabouli is a must with Falafel (page 000) in a pita! This is also great with any other Lebanese recipe, or better still with all the other Lebanese recipes!

–1½ cups boiling water

–1 cup bulgur wheat (cracked wheat can be substituted)

–1½ teaspoons salt

–¼ cup lemon juice

–¼ cup olive oil

–1 medium red onion (3 ounces/85 grams), finely diced

–2 green onions (2 ounces/60 grams), diced

–1 clove garlic, minced

– 1 small cucumber (3 ounces/85 grams), peeled and finely chopped

– 1 bunch (1¼ ounces/35 grams) fresh flat-leaf parsley, leaves picked from stems and chopped

– 1 large tomato (7 ounces/200 grams), seeds removed and diced

1. In a large pot, pour the boiling water over the bulgur wheat and add the salt. Cover and let soak for 30 minutes.

2. Stir the lemon juice and olive oil into the bulgur and let rest another 30 minutes, until all the liquid has been absorbed. (Depending on the bulgur used, all of the liquid may not be absorbed. If this happens, cook over medium-low heat until all liquid is absorbed. Let cool to room temperature.) Cover and refrigerate the bulgur for 2 to 3 hours.

3. Add the red onion, green onions, and garlic to the bulgur and mix. Add the cucumber, parsley, and tomatoes and toss together. Toss in the mint, if you like. Refrigerate for 1 hour before serving so the flavors will be well combined.

Refrigerate leftover tabouli in a sealed container. It’s best the first day, and OK in falafels for 2 or 3 days.

57

HummusMakes 6 to 8 servings

This well-known vegetarian dish is common in the Middle East and across North Africa through to Morocco. Many people have told me how much they enjoy my hummus. Sometimes I find the flavor of tahini overpowers the other flavors in hummus, rather than being more balanced. My version of this Middle Eastern classic is all about that balance.

It is a wonderful appetizer or side dish for any meal from this region. Hummus also goes well with many Greek recipes as tahini is commonly used in the Greek kitchen, and a lot of olive oil sounds Greek to me. Sprinkle with paprika and cover with your best olive oil and serve with warm pita bread or any bread that suits your taste. I find Kalamata olives are almost essential with hummus. You can use hummus like most dips, I especially like it with slices of red bell pepper.

– 2 cups (400 grams) dried chickpeas, soaked for 6 hours

–12 cups water

–Salt

–1 teaspoon cumin powder

–1⁄8 teaspoon fresh black pepper

–3 tablespoons fresh lemon juice

–3 tablespoons tahini

–1 clove garlic, finely chopped

–4 tablespoons olive oil

–Paprika for garnish

1. Drain and rinse the soaked chickpeas. Transfer to a large pot and add the 12 cups water. Bring to a boil and simmer for 1½ to 2 hours, until soft. When they are almost soft or there are about 15 minutes of cooking remaining, add 2 teaspoons salt.

2. Drain the chickpeas, reserving ½ cup of the water. Transfer the chickpeas to a food processor and puree, adding some of the cooking liquid if necessary to make a puree. There will not be enough liquid for this to become smooth or creamy, so don’t look for that. Add ½ teaspoon salt, the cumin, and black pepper and blend into the puree.

3. In a small bowl, mix together the lemon juice, tahini, and garlic to form a paste. Add to the food processor and blend. Add the olive oil, a tablespoon at a time, until the hummus becomes creamy. Garnish with paprika and drizzle with olive oil to serve.

Hummus will keep in the refrigerator for several days. It tastes good cold, but I think it is best at room temperature. If this is your choice, gently warm in a skillet over medium heat with a little water since it will thicken when refrigerated. Add a pinch of salt and serve.

58

Baba Ghanoush (Eggplant Dip)Makes 6 servings

This ever-popular puree is an appetizer or first course in the Lebanese kitchen. Like hummus, it is common throughout the Middle East and Egypt. Use baba ghanoush as a delicious dip alongside hummus; the combo makes a nutritional, complete, and delicious dinner.

Serve with warm pita bread or whatever you like to have with your dips.

– 2 eggplants (1½ pounds/700 grams), halved

–1 teaspoon salt, divided

–4 tablespoons olive oil, divided; plus more for serving

–1 tablespoon tahini

–2 teaspoons fresh lemon juice

–1 teaspoon minced garlic

–1⁄8 teaspoon black pepper

–1 tablespoon chopped fresh flat-leaf parsley, for garnish

1. Drain and rinse the soaked chickpeas. Transfer to a large pot and add the 12 cups water. Bring to a boil and simmer for 1½ to 2 hours, until soft. When they are almost soft or there are about 15 minutes of cooking remaining, add 2 teaspoons salt.

2. Drain the chickpeas, reserving ½ cup of the water. Transfer the chickpeas to a food processor and puree, adding some of the cooking liquid if necessary to make a puree. There will not be enough liquid for this to become smooth or creamy, so don’t look for that. Add ½ teaspoon salt, the cumin, and black pepper and blend into the puree.

3. In a small bowl, mix together the lemon juice, tahini, and garlic to form a paste. Add to the food processor and blend. Add the olive oil, a tablespoon at a time, until the hummus becomes creamy. Garnish with paprika and drizzle with olive oil to serve.

Hummus will keep in the refrigerator for several days. It tastes good cold, but I think it is best at room temperature. If this is your choice, gently warm in a skillet over medium heat with a little water since it will thicken when refrigerated. Add a pinch of salt and serve.

59

North IndianThe North Indian kitchen gets my vote for the world’s best vegetarian cooking. Through countless centuries, the region has been exposed to various traders and invaders who continuously helped develop their culture and cuisine. Although only about half of the people in North India are vegetarian, they have produced the richest and more widely acclaimed vegetarian cooking.

Both curry and masala are important to North Indian cooking, and it’s important to understand the difference: A curry is a dish, any combination of vegetables. Masala is a spice blend (and is also occasionally used to refer to dishes that use masala). There are many different masalas, as every home quite often makes their own. Chana masala is used in the traditional chickpea and potato curry. Biryani masala has been blended specifically for rice and vegetable curries. But most of the recipes in this section are from the Punjab region where garam masala (black cardamom, cinnamon, and cloves) is frequently the masala of choice; it seasons the foundation of onions, garlic, and ginger and then mixes with tomatoes to form the sauce that is the beginning of many Punjabi recipes.

It’s probably best to shop at an Indian market for these spices and masalas, along with methi (dried fenugreek leaves, which is important to many of the recipes), basmati rice, and more common spices such as turmeric, cumin, coriander, and chili powder—the quality will prove to be higher and the prices better than at common supermarkets.

It’s true that these Indian recipes are the most time-consuming and difficult recipes in the book, but as always there is an upside: Trying your hand at Indian cooking will greatly improve your cooking skills, and leftovers last the longest in the refrigerator, so dinner later in the week will be quick and easy!

The secret to success in North Indian cooking is that the flavors should be well blended and no one flavor should be distinct. The only exception to this is alo jeera (page 000): The cumin should be more noticeable than the other spices. A nice thing about Indian cooking is that it is almost impossible to overcook most dishes, especially recipes with a rich sauce. Notable exceptions are dishes, like many potato dishes and mixed vegetables, where you don’t want the vegetables too broken down.

60

Alo Cholle (Chickpeas and Potatoes)Makes 10 to 12 servings

This used to be my favorite dinner in the world (but now it is my second favorite Indian dish, behind Dal Patrick. When I first had Alo Cholle at one of my favorite Indian restaurants in Berkeley Heights, New Jersey, I knew I would have to learn how to make it to satisfy my craving. Alo cholle is a Punjabi specialty, but it’s also common in other regions and often goes by other names, including chana masala.

The traditional and best way to enjoy alo cholle is with the Indian bread Puri (page 000) or with plain rice or a pulao (page 000). Palak Alo (page 000) or Bayngan Bhurta (page 000) are also excellent accompaniments, as are Samosas (page 000) and Pakoras (page 000).

– 2 cups (400 grams) dried chickpeas, soaked in water for 6 hours or overnight

–5 teaspoons chana masala or cholle masala, divided

–3 teaspoons salt, divided

– 4 medium potatoes (1¼ pounds/565 grams), peeled (if you like) and cubed

–6 green cardamom seeds, lightly broken

–2 black cardamom seeds, lightly broken

–1 teaspoon coriander seeds

–3 tablespoons olive oil, divided

–3 medium onions (1 pound/450 grams), diced

–2 teaspoons coriander powder

–1 teaspoon turmeric

61

–1 teaspoon cumin powder

–1 teaspoon garam masala

–1 teaspoon kitchen king masala

–½ teaspoon chili powder

–6 cloves garlic, minced

–1½-inch (3.75-cm) piece ginger, minced

– 3 tomatoes (1 1/3 pounds/600 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–1 black tea bag

–1 tablespoon methi

–1 teaspoon lemon juice

1. Drain and rinse the chickpeas, place in a large pot, and add water to cover. Bring to a boil and add 2 teaspoons of the chana masala. Reduce the heat and simmer until soft, about 1½ hours. During the last 15 minutes, when the chickpeas are almost soft, add 1 teaspoon of the salt.

2. Place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, 20 to 25 minutes. Drain and let cool.

3. Heat a large pot over medium-high heat and add the green cardamom, black cardamom, and coriander seeds. Toast the seeds for about 1 minute until their aroma is released. Add 2 tablespoons of the oil and the onions and stir well. Add the remaining 3 teaspoons chana masala, the coriander powder, turmeric, cumin, garam masala, kitchen king masala, chili powder, and ¼ teaspoon of the salt. Sauté for 3 to 4 minutes, until the onions become translucent.

4. Add the garlic and ginger, and let them begin to caramelize and smell sweet, about 3 minutes. Add the tomatoes, 1 teaspoon salt, and the pepper. Let this blend together for 5 to 10 minutes. Stir in the remaining 1 tablespoon olive oil.

5. Drain the chickpeas (saving the water), add to the onion mixture, and stir well for everything to blend evenly. Add the potatoes, mix well, and let come to a simmer. Place the tea bag into this and let it steep for about 4 minutes. Remove the tea bag and add ½ teaspoon salt. Reduce the heat to medium and simmer, stirring occasionally, until the sauce has thickened and the flavors are well blended, about 45 minutes. If the sauce becomes too thick, add a bit of the chickpea cooking water. Take off heat, add the methi, lemon juice, and remaining ¼ teaspoon salt, and serve.

North Indian food is as good or even better when it is reheated the next day. Most dishes from this region will last a week in the refrigerator, but always use your sense of smell to see if the food is still okay.

To reheat alo cholle, heat a skillet over medium-high heat and add some oil. Add a little chana masala and coriander powder to the oil, and let spread throughout the oil. Add the leftover alo cholle and let the oil and spices spread throughout. When this is warm, add a pinch of salt, then a pinch of methi. You will probably find it is better than the first cooking.

62

Alo Gobi (Potatoes with Cauliflower)Makes 6 to 8 servings

Traditionally, this classic Indian curry is made without tomatoes, but I like it better with them, and the tomatoes make it more in the North Indian style of cooking.

Serve with a pulao (page 000) or any dal from the North Indian kitchen.

– 4 medium potatoes (1¼ pounds/565 grams), peeled if you like

–1 head cauliflower (14 ounces/400 grams)

–3 tablespoons olive oil

–1 teaspoon mustard seeds

–2 teaspoons cumin seeds

–2 medium onions (12 ounces/340 grams), diced

–1 teaspoon salt, divided

–1½ teaspoons cumin powder

–1½ teaspoons coriander powder

–1 teaspoon turmeric

–1 teaspoon chili powder

–5 cloves garlic, minced

–2-inch (5-cm) piece ginger, minced

– 3 tomatoes (1 1/3 pounds/600 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–1 teaspoon lemon juice

1. Place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, 20 to 25 minutes. Drain, let cool, and cut into cubes.

2. Meanwhile, boil the cauliflower (either whole, or cut into large florets) in a second pot in the same way (or steam in a steamer basket in a pot with an inch of boiling water) until fork tender, 7 to 8 minutes. Let cool and break into florets.

3. Heat a large pot over medium-high heat and add the oil. When the oil is hot, add the mustard seeds. Cover and cook until you hear the mustard seeds pop, about 30 seconds (not as long if the oil is very hot). Add the cumin seeds and cook for about 15 seconds. Add the onions and ½ teaspoon salt. Turn down the heat to medium and let the onions sweat. While the onions are sweating, add the cumin, coriander, turmeric, and chili powder. Let the spices cook with the onions for a couple minutes, but not so long that the onions begin to caramelize. Add the garlic and ginger and cook until the onions are just beginning to turn slightly golden; don’t let them brown.

4. Add the tomatoes, remaining ½ teaspoon salt, and the black pepper. Let the tomatoes break down for about 5 minutes. Add the potatoes and reduce the heat to medium. At this point the potatoes need to absorb the flavor of the tomato and onion mixture, so let cook for about 30 minutes, then add the cauliflower. Cook over low heat for another 15 to 20 minutes, until the flavors are blended and absorbed by the vegetables. Remove from the heat, stir in the lemon juice, and serve.

Note: If the potatoes are not soft when they go into the pot, cover the pot. This will help them soften and keep moisture in. If you see that the potatoes and cauliflower are breaking down too much, cook uncovered to keep them from softening further.

Alo gobi can be stored in the refrigerator for several days. Reheat by adding a little oil to a pan or pot over medium heat and adding a sprinkle of cumin and coriander powders, then add the alo gobi and a pinch of salt and warm through.

63

Alo Bayngan (Potatoes with Eggplant)Makes 6 servings

Here is another savory potato dish, a variation of Alo Jeera (page 000), with eggplant instead of peas.Serve with buttered Chapatis (page 000) or Dal Patrick (page 000) and a pulao (page 000).

– 6 medium potatoes (2 pounds/900 grams)

– 1 tablespoon cumin seeds

– 5 tablespoons olive oil, divided

– 3 onions (1 pound/450 grams), diced

– 1¾ teaspoons salt, divided

– 2 teaspoons turmeric

– 2 teaspoons cumin powder

– 2 teaspoons coriander powder

– ½ teaspoon chili powder

– 6 cloves garlic, minced

– 1½-inch (4-cm) piece ginger, minced

– 1⁄8 teaspoon black pepper

– 3 eggplants (2 pounds/900 grams), cubed

1. Place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, 20 to 25 minutes. Drain, let cool, and cut into cubes.

2. Heat a large deep pot over medium-high heat. Add the cumin seeds and let them toast for 1 minute. Add 2 tablespoons of the oil, the onions, and ¼ teaspoon of the salt and stir. Add the turmeric, cumin, coriander, and chili powder and sauté until the onions become translucent.

3. Add the garlic and ginger, and let them begin to caramelize and smell sweet. Add the potatoes, 1 teaspoon salt, and the pepper. Reduce the heat and cook for about 15 minutes, letting the potatoes absorb the oil and onion flavors.

4. Heat a large skillet over medium-high heat and add the remaining 3 tablespoons oil and the eggplant. Add the remaining ½ teaspoon salt and a little more pepper. Cook, stirring occasionally, until the eggplant is soft, about 10 minutes.

5. Add the eggplant to the potatoes, and cook over low heat for about 10 minutes, until the flavors blend.

Leftovers will keep in the refrigerator for several days. Reheat over medium heat and use a pinch of salt to bring out the flavor.

64

Bhindi Masala(Okra)Makes 4 servings

Here’s a quick, easy, and delicious way to make okra. The secret is the deep frying of the okra to prevent it from becoming stringy. Bhindi masala goes great with many North Indian recipes, and of course with rice. It is also one of my favorite vegetables to serve with

Chapatis or Parathas (page 000).

–Peanut or sunflower oil for deep frying

–13 ounces (375 grams) okra

–3 tablespoons olive oil, divided

–2 onions (12 ounces/340 grams), diced

–2 teaspoons salt, divided

–1 tablespoon coriander powder

–1 teaspoon turmeric

–1 teaspoon garam masala

–½ to 1 teaspoon chili powder

–½ teaspoon kitchen king masala

–6 cloves garlic, minced

–2-inch (5-cm) piece ginger, minced

–2 tomatoes (1 pound/450 grams), crushed

–1⁄8 teaspoon black pepper

–1 teaspoon lemon juice

1. In a deep fryer or large pot, heat 2½ inches (6.5 cm) oil to 365°F (185°C). Cut the stems off the okra and rinse. In two batches, add the okra to the hot oil and fry until lightly golden, about 5 minutes. Remove the okra from the oil and drain on paper towels. Set aside.

2. Heat a large pot over medium-high heat and add 2 tablespoons of the olive oil. When the oil is hot, add the onions and 1 teaspoon salt and stir. Add the coriander, turmeric, garam masala, chili powder (to taste), and kitchen king masala. Cook until the onions become translucent, about 4 minutes. Add the garlic and ginger and let them begin to caramelize. Add the tomatoes, remaining 1 teaspoon salt, and the black pepper. Let this reduce for 7 to 10 minutes, stirring occasionally so the sauce begins to thicken.

3. Reduce the heat to medium and stir in the fried okra but don’t overmix. Cook for 10 to 15 minutes, until the flavors blend. Add the lemon juice and remaining 1 tablespoon olive oil, stir, and serve.

This will keep in the refrigerator for several days. Heat a little olive oil and a sprinkle of coriander powder over medium heat, then add the bhindi masala and warm through.

65

Dal Makhani (Lentils in Butter Sauce)Makes 12 to 14 servings

When I started going frequently to Indian restaurants, dal makhani was one of the dinners I would order most. This is a traditional Punjabi lentil dish and, like everything named makhani (which means butter or ghee), it is known for being very rich. As dal and rice are the bread and butter of Indian cuisine, this is a staple of my diet.

Of all the recipes in this book, this is the most complicated because of the many spices. I have tried my best to explain it in detail. Once you make it a few times, you’ll understand the recipe and your path will be easier for all other Indian cooking.

Serve with Vegetable Pulao (page 000) and any other North Indian dish. A vegetable dish like Alo Bayngan (page 000) or Alo Gobi (page 000) also works great with this.

For the Dal

–1 cup (170 grams) black udid dal

–1⁄3 cup (77 grams) split black udid dal

–1⁄3 cup (77 grams) split chana dal

–2 tablespoons (44 grams) red kidney beans

–2 teaspoons turmeric

–2 teaspoons cumin powder

–2 teaspoons coriander powder

–2 teaspoons garam masala

–½ teaspoon chili powder

–1 cinnamon stick, broken in half

–2 teaspoons salt

For the Sauce

–6 green cardamom seeds, whole or lightly broken

– 10 black cardamom seeds, divided, whole or lightly broken

–1 teaspoon coriander seeds

–1 teaspoon cumin seeds

–3 tablespoons olive oil

–5 onions (2 pounds/900 grams), diced

–4 teaspoons salt, divided

–2½ teaspoons kitchen king masala

–2½ teaspoons turmeric

–1½ teaspoons coriander powder

–1½ teaspoons garam masala

–1 teaspoon cumin powder

–1 teaspoon chili powder

–3½-inch (8-cm) piece ginger, minced

–8 cloves garlic, minced

– 5 to 6 medium tomatoes (2¾ pounds/1.25 kg), crushed in a food processor with the shredding blade

–¼ teaspoon black pepper

–4 tablespoons butter

–1½ cups whole milk

2 tablespoons methi

1 tablespoon lemon juice

66

1. To cook the dal, rinse the black udid dal, split black udid dal, split chana dal, and kidney beans. Soak at least 6 hours, or up to overnight. Rinse again and place in a large pot. Add water to cover, bring to a boil, and turn the heat down to a simmer. Add the turmeric, cumin, coriander, garam masala, chili powder, and cinnamon stick. Cook until the lentils are soft, about 1½ hours. When there is about 15 minutes of cooking left, add the salt. Set the dal aside.

2. To make the sauce, heat a large pot over medium-high heat. Add the green cardamom seeds, 8 of the black cardamom seeds, and the coriander and cumin seeds and toast for 1 to 2 minutes. Add the oil, onions, and 1 teaspoon of the salt and mix for the salt to help release the liquid from the onions. Add the kitchen king masala, turmeric, coriander, garam masala, cumin, and chili powder. Stir well and cook until the onions begin to turn translucent, about 4 minutes. Set aside about 1 teaspoon of the ginger, and add the rest to the sauce, along with the garlic, and cook until caramelizing begins, about 3 minutes. Add the tomatoes, 2 teaspoons salt, and the pepper and stir well. Let this reduce for 3 to 4 minutes. Add the butter and let this cook for about 5 more minutes.

3. Drain the dal (reserve the water) and add to the sauce, using some of the cooking water if the sauce is becoming very thick. Add the remaining 1 teaspoon salt, stir in a clockwise direction, and cook, stirring occasionally, for 15 to 20 minutes, until well blended. Add the milk and stir so the dal has a creamy brown color. Cook for another 10 minutes. Add the remaining 1 teaspoon minced ginger and remaining 2 black cardamom seeds; these will bring out the flavors of the dal. Cook another 15 minutes of so, until the flavors are well blended and no single spice stands out or is noticeable. Turn off the heat, add the methi and lemon juice, and serve.

Refrigerated, this will keep for several days or longer. To reheat, heat a skillet and add oil. Add some minced garlic and ginger, allow this to begin to caramelize. Add some garam masala and the left over dal makhani. When this is warm, add a pinch of salt. When it is ready to serve, add some methi and maybe a little lemon juice if you like.

67

Dal PatrickMakes 10 to 12 servings

I developed this recipe when my wife and I were living on Corfu. Without my kitchen supplies and spices, I was unable to make all of my favorite dinners and we were missing Indian food terribly. But my taste buds drove me to see just what spices I could find, even with no Indian markets on the island. I started with the basic foundation for all Punjabi cooking, cumin and coriander seeds, then added onions, turmeric, and cumin, coriander, and chili powders. Garlic, ginger, and tomatoes created a sauce that makes almost anything taste great. I added the lentils, and it worked better than I expected or hoped for, and turned out to be our favorite dinner. Lemon juice will bring out the flavor and diminish some of the sharpness of the spices.

When we moved to Athens, we found methi (dried fenugreek) in Indian and Pakistani markets, and discovered that it made a good dish excellent. Like the saying, “Necessity is the mother of invention,” my need for Indian food gave me the will to develop what is now our favorite dinner!

Serve with rice or flat breads. This is excellent spooned over Stuffed Vegetables from the Greek section (page 000)! Alo Jeera (page 000) or Alo Bayngan (page 000) also go very well with this, as does Palak Alo (page 000)!

For the Lentils

–1½ cups (320 grams) green lentils

–½ teaspoon turmeric

–½ teaspoon cumin powder

–½ teaspoon coriander powder

–1 cinnamon stick, broken in half

–1 teaspoon salt

For the Sauce

–½ teaspoon cumin seeds

–½ teaspoon coriander seeds

–4 tablespoons olive oil, divided

–3 medium onions (1 pound/450 grams), diced

–3 teaspoons salt, divided

–2 teaspoons coriander powder, divided

–1½ teaspoons turmeric, divided

–¾ teaspoon ground cinnamon, divided

–1 teaspoon cumin powder

–½ to 1 teaspoon chili powder

–5 cloves garlic, minced

–2-inch (5-cm) piece ginger, minced

– 3 large tomatoes (2¼ pounds/1 kg), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–1 tablespoon butter

–2 tablespoons methi

–2 teaspoons lemon juice

68

1. To cook the lentils, rinse and place in a large pot Add water to cover and bring to a boil. Add the turmeric, cumin powder, coriander powder, and cinnamon stick. Reduce the heat and simmer until the lentils are soft, 30 to 45 minutes. When there is about 15 minutes of cooking left, add the salt.

2. To make the sauce, heat a large pot over medium-high heat. Add the cumin and coriander seeds and toast for about 1 minute. Add 2 tablespoons of the oil, the onions, and 1 teaspoon of the salt and mix well. Add 1 teaspoon of the coriander, 1 teaspoon of the turmeric, ½ teaspoon of the cinnamon, the cumin powder, and chili powder (to taste). Sauté for 3 to 4 minutes, until the onions become translucent. Add the garlic and ginger, and let this begin to caramelize, about 3 minutes. Add the tomatoes, 1 teaspoon salt, and the pepper. Add the remaining 2 tablespoons oil and reduce for about 10 minutes, until thickened.

3. Drain the lentils, add to the sauce, mix well, and combine for 5 minutes. Add the remaining 1 teaspoon coriander, ½ teaspoon turmeric, ¼ teaspoon cinnamon, and 1 teaspoon salt. Cook for 10 minutes. Add the butter, let it blend into the lentils, and cook for 10 to 20 minutes longer, until you have a rich lentil stew with all the spices well blended. Add the methi and lemon juice and serve.

This will keep in the refrigerator for several days or more, if you haven’t finished it by then. Heat a skillet over medium-high heat and add some oil and a little coriander, turmeric, and cinnamon. Stir the spices evenly into the oil and add the dal Patrick. Add a little water to thin this out to a desired consistency if needed. When it is warm and ready to serve, add pinch of salt, a pinch of methi, and a little lemon juice.

69

Yellow Mung DalMakes 4 servings

This is a great lentil dinner, as well as one of the best ways to get familiar with and learn about the North Indian style of cooking. Served with Alo Jeera (page 000) and buttered Chapatis (page 000), this is one of my favorite and most commonly served dinners.

Like all dal, it’s also great with rice. I like a pulao, and this goes especially well with Kashmiri Pulao (page 000).

–1 cup (240 grams) yellow mung dal, rinsed

–3 bay leaves

–1 cinnamon stick, broken in half

–2 teaspoons turmeric, divided

–2 teaspoons salt, divided

–7 black cardamom seeds, divided

–2 tablespoons olive oil

–1 large onion (8 ounces/225 grams), diced

–3 cloves garlic, minced

–1-inch (2.5-cm) piece ginger, minced

– 2 green chili peppers, seeds removed (if you like) and chopped

– 1 tomato (8 ounces/225 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–1 tablespoon butter

– ¼ cup (20 grams) chopped fresh coriander (cilantro) for garnish

70

1. Place the dal in a large pot and add water to cover. Bring to a boil, skimming off the foam as it appears. Lower the heat to a simmer and add the bay leaves, cinnamon stick, and 1 teaspoon of the turmeric. Simmer for 15 minutes. Add 1 teaspoon of the salt and cook until the dal is tender, 15 to 20 minutes longer. Set aside.

2. Heat a large pot over medium-high heat. Crack (but don’t break) 5 of the black cardamom seeds, add to the pot, and toast for 1 to 2 minutes. Add the oil, onions, ½ teaspoon of the turmeric, and ¼ teaspoon salt. Sauté until the onions are translucent, 3 to 4 minutes.

3. Add the garlic, ginger, and chilies and cook until they begin to turn golden (don’t let them caramelize), about 3 minutes. Add the tomatoes, ½ teaspoon salt, and the pepper. Cook until the tomatoes break down, 3 to 4 minutes.

4. Using a slotted spoon to drain the water, transfer the dal to the sauce and stir in. Add the remaining ½ teaspoon turmeric, 2 whole cardamom seeds, and ¼ teaspoon salt. Cook until everything begins to blend together, 5 to 7 minutes. Add the butter, mix well, and cook over low heat for about 10 minutes, until the dal thickens and becomes very rich in flavor and aroma. Sprinkle with cilantro for flavor and garnish and serve.

I find this is best fresh, and because it doesn’t take long to make I usually don’t plan for leftovers. But if you are reheating, do so over medium heat with a little water to loosen the dal and a pinch of salt to bring out the flavor.

71

Bayngan Bhurta (Mashed Roasted Eggplant)Makes 8 servings

This is a traditional Punjabi way of making eggplant, adding a good amount of onions, garlic, ginger, and tomatoes. And with a good amount of oil, of course, this has got to taste great!

Serve with a pulao (page 000) and a North Indian dal.

–3 eggplants (2 pounds/900 grams), halved

–Salt

–1 teaspoon cumin seeds

– 4 tablespoons (60 ml) olive oil, plus more for roasting the eggplant

–3 onions (1 pound/450 grams), diced

–1 tablespoon coriander powder

–2 teaspoons turmeric

–2 teaspoons garam masala

–1 teaspoon cumin powder

–½ teaspoon chili powder

–6 cloves garlic, minced

–2-inch (5-cm) piece ginger, minced

– 4 tomatoes (2 pounds/900 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon pepper

–6 green cardamom seeds

–1 cup (140 grams) frozen peas

1. Preheat the oven to 350°F (177°C). Place the eggplant halves on a baking sheet, cut sides up. Drizzle with a bit of olive oil and sprinkle with salt. Roast for about 30 minutes, or until almost soft. Place the eggplants under the broiler for a few minutes to caramelize the flesh (this will add flavor). Let cool.

2. Heat a deep pot over medium-high heat. Add the cumin seeds and toast for 1 to 2 minutes. Add 2 tablespoons of the oil, the onions, and ¼ teaspoon salt and stir well. Add the coriander, turmeric, garam masala, cumin, and chili powder. Cook, stirring, for 3 to 4 minutes, until the onions become translucent. Add the garlic and ginger and let them begin to caramelize, about 3 minutes. Add the tomatoes, ¾ teaspoon salt, and half the black pepper. Let the sauce reduce for 5 to 7 minutes.

3. Peel off the eggplant skins and discard. Place the flesh in a food processor and pulse until lightly pureed.

4. Add the eggplant to the sauce, along with ½ teaspoon salt, the remaining 2 tablespoons oil, remaining black pepper, and the cardamom seeds. Cook for 20 to 30 minutes, until the flavors become well blended.

5. Add the peas and ¼ teaspoon salt. Cook for 5 to 8 minutes to allow the peas to thaw and for their flavor to blend with the eggplant.

Reheat by warming in a skillet over medium heat. Add a little oil if desired.

72

Palak Alo (Spinach and Potatoes)Makes 8 servings

I love spinach. I especially love spinach with potatoes. The more traditional version of this dish, saag paneer, uses paneer (a fresh cheese)—it’s a nice combination. But I prefer potatoes over paneer so I make the spinach and potato version more often, along with saag chana—spinach and chickpeas (see the Variation below). If you would like to try saag paneer, cut paneer into cubes and use instead of the potatoes.

Serve with plain rice or Vegetable Pulao (page 000). Buttered Chapatis (page 000) are also great! All North Indian dishes are wonderful together, so you have many options for your own buffet.

–3 tablespoons olive oil, divided

–3 onions (1 pound/450 grams), diced

–2 teaspoons salt, divided

–1 tablespoon coriander powder

–2 teaspoons kitchen king masala

–1 teaspoon garam masala

–1 teaspoon turmeric

–½ teaspoon chili powder

– 13 green cardamom seeds, mostly whole or very lightly cracked

–3 cloves garlic, minced

–3½-inch (8-cm) piece ginger, minced

– 3 tomatoes (1¼ pounds/565 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–1 pound (455 grams) fresh spinach, lightly chopped

– 5 florets broccoli (3 ounces/85 grams), steamed until tender

– 3 medium potatoes (1 pound/455 grams), boiled (see Step 1 of the Alo Gobi recipe, page 00) and cut into cubes

–½ cup (120 ml) whole milk

–2 tablespoons butter

–1 tablespoon methi

–1 teaspoon lemon juice

1. Heat a large pot over medium-high heat and add 2 tablespoons of the oil. When the oil is hot, add the onions and ½ teaspoon of the salt and stir. Add the coriander powder, kitchen king masala, garam masala, turmeric, chili powder, and cardamom. Cook, stirring occasionally, until the onions become translucent, 3 to 4 minutes. Add the garlic and ginger and cook until they begin to caramelize, about 3 minutes. Add the tomatoes, 1 teaspoon salt, and half of the black pepper. Reduce for 5 to 7 minutes.

2. Add the spinach, remaining ½ teaspoon salt, and remaining black pepper. Cook for about 10 minutes, until the spinach has cooked down and the flavors blend. Add the broccoli and remaining 1 tablespoon oil and cook into the spinach for about 5 minutes.

3. Using an immersion blender, pulse the contents of the pot until it becomes creamed together evenly, but not completely pureed. Add the potatoes and cook over low heat for 10 to 15 minutes, until the flavors of the spinach are absorbed by the potatoes.

4. Add the milk and butter and cook slowly for another 5 to 10 minutes. Add the methi and lemon juice, turn off the heat, and let stand for a few minutes for the flavors to blend.

Variation: Saag Chana (Spinach and Chickpeas)Instead of the potatoes, use cooked chickpeas. To cook dried chickpeas, soak 2 cups (400 grams) in water for 6 hours or up to overnight, Drain and simmer in large pot of salted boiling water for 1½ to 2 hours, until soft, adding 2 teaspoons salt in the last 15 minutes. Drain and add to the sauce (instead of the potatoes) in Step 3.

Reheat leftovers in a skillet over medium heat, adding a pinch of salt to bring out the flavor.

73

Malai KoftaMakes 4 servings

This is as good as a rich sauce gets! For people who love gravy, this is a vegetarian variation that’s better as far as flavor and consistency goes. Traditionally it’s made with paneer, but I use cauliflower to make the meatball-like kofta balls. Of course, feel free to use paneer for the traditional Malai Kofta.

Because the sauce is so rich, malai kofta is best served with plain basmati rice. It’s also great with Chapatis (page 000) or Parathas (page 000).

For the Kofta–2 small potatoes (8 ounces/225 grams), peeled

–6 ounces (170 grams) cauliflower or paneer

–¼ cup (40 grams) cashew pieces

–2 teaspoons methi

–1½ teaspoons coriander powder

–½ teaspoon garam masala

–½ teaspoon chili powder

–½ teaspoon salt

–1/8 teaspoon black pepper

–Cornstarch for dredging

–Olive oil for frying

For the Sauce–1 tablespoon olive oil

–1 onion (6 ounces/170 grams), diced

–1¼ teaspoons salt, divided

–1½ teaspoons coriander powder

–½ teaspoon garam masala

–½ teaspoon chili powder

–3 cloves garlic, minced

– 1-inch (2.5-cm) piece ginger, minced

– 1 large tomato (12 ounces/340 grams), crushed in a food processor with the shredding blade

–1⁄8 teaspoon black pepper

–2 tablespoons butter

–¾ cup (175 ml) whole milk

–¼ cup (60 ml) coconut milk

–¼ cup (40 grams) cashew pieces

74

1. To make the kofta, place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, about 25 minutes. Drain and set aside.

2. Meanwhile, boil the cauliflower in a second pot in the same way (or steam in a steamer basket set in a pot with an inch of boiling water) until fork tender, 7 to 8 minutes. Let cool and break into florets.

3. Grate the potatoes and cauliflower so they are well shredded. In a bowl, mix together the cashews, methi, coriander, garam masala, chili powder, salt, and pepper. Add the grated potatoes and cauliflower and mix to combine well. Form the mixture into about 20 golf ball–size balls. Place the cornstarch in a shallow bowl. A few at a time, add the kofta balls to the cornstarch and roll around to coat.

4. Heat about ¼ inch (0.6 cm) oil in a skillet over medium-high heat. When the oil is hot, add the kofta balls in batches and fry, turning occasionally, until light brown in color. Remove with a spoon and set aside. You may have to add more oil to the pan between batches.

5. To make the sauce, heat a large skillet over medium-high heat and add the oil. When the oil is hot, add the onions and ½ teaspoon salt and stir. Add the coriander, garam masala, and chili powder and cook, stirring, until the onions become translucent, 3 to 4 minutes. Add the garlic and ginger, and when they become golden in color, add the tomatoes and ½ teaspoon salt and the pepper. Reduce for 3 to 5 minutes.

6. Add the butter, milk, and coconut milk and reduce the heat to a low simmer. Cook until thickened, 3 to 4 minutes. Add the cashews and kofta balls and taste for flavor, it might need the remaining ¼ teaspoon salt. Simmer until the koftas have been well coated and start absorbing and blending with the thick cream sauce, about 5 minutes.

Reheat the kofta balls and sauce in a skillet over medium heat. Add a little milk for the sauce to loosen if needed.

75

Indian Mixed VegetablesMakes 8 servings

This is similar to a common North Indian vegetable dish called Vegetable Jalfrezi, but slightly different. Here the vegetables are in larger pieces, keeping the taste of each more intact.

Serve with basmati rice or a pulao (page 000); also great with Chapatis (page 000).

–3 medium potatoes (1 pound/455 grams)

– ½ large head cauliflower (12 ounces/340 grams), broken into florets

–10 ounces (280 grams) green beans

– 2 carrots (5 ounces/140 grams), cut into approximate ¼-inch (0.6-cm) round slices

– 2 bell peppers (7 ounces/200 grams), any color, cut into approximate 1-inch (2.5-cm) squares

–3 tablespoons olive oil, divided

–2 onions (12 ounces/340 grams), diced

–1½ teaspoons salt, divided

–1 tablespoon coriander powder

–2 teaspoons turmeric

–1 teaspoon chili powder

–1 teaspoon garam masala

–1½-inch (3.75-cm) ginger, minced

–2 tomatoes (1 pound/450 grams), cut into wedges

–1⁄8 teaspoon black pepper

–½ cup (70 grams) frozen peas

1. Place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, 20 to 30 minutes. Drain, cut into cubes, and set aside.

2. Meanwhile, steam the cauliflower, green beans, carrots, and bell peppers in a steamer basket set in a pot with 1 inch of boiling water until tender, 7 to 8 minutes. Set aside.

3. Heat a large pot over medium-high heat and add 2 tablespoons of the oil. When the oil is hot, add the onions and ½ teaspoon salt and stir. Add the coriander, turmeric, chili powder, and garam masala. Cook until the onions become translucent, 3 to 4 minutes. Add the ginger and cook, stirring, until caramelizing begins. Add the cubed potatoes, remaining 1 tablespoon oil and ½ teaspoon of the salt and cook for 2 to 3 minutes. Add the steamed vegetables, half of the tomatoes, remaining ½ teaspoon salt, and the pepper. Cook for about 10 minutes. Add the remaining tomatoes and the peas and cook for another 5 minutes, until the flavors are well blended and the peas have become tender, but the last tomatoes have not broken down.

Reheat leftovers in a skillet over medium heat. Add a pinch of salt to bring out the flavor.

76

Indian CabbageMakes 8 servings

This dish goes very well with both traditional North Indian and South Indian dinners. It’s my favorite way to use cabbage.Serve with rice and any Indian entree from the North or South. I usually have it with Dal Patrick (page 000).

–2 tablespoons olive oil

–1½ teaspoons mustard seeds

–2 onions (12 ounces/340 grams), diced

–1½ teaspoons cumin seeds

–1½ teaspoons turmeric

–½ teaspoon chili powder

–2 teaspoons salt, divided

–5 cloves garlic, minced

–1½ -inch (3.75-cm) piece ginger, minced

– 1 small cabbage (2 2/3 pounds/1.2 kg), coarsely chopped

–1⁄8 teaspoon black pepper

–2 tablespoons butter

1. Heat the oil in a large pot over medium-high heat. Add the mustard seeds, cover, and cook until you hear the seeds pop, about 30 seconds (not as long if the oil is very hot). When popping is almost done, add the onions and cumin seeds and stir well. Add the turmeric, chili powder, and ½ teaspoon salt and cook until the onions are translucent, 3 to 4 minutes. Add the garlic and ginger and let them begin to caramelize, about 3 minutes. Add the cabbage, 1 teaspoon salt, and the pepper. Let the cabbage cook down for about 6 minutes.

2. Add the butter and remaining ½ teaspoon salt and cook until the cabbage becomes sweet, about 5 minutes.

The cabbage will last in the refrigerator for several days. To reheat, heat a skillet over medium-high heat and add a little oil and some mustard seeds. Cover and allow the seeds to pop. When popping is almost done, add some cumin seeds and a little turmeric. Add the cabbage and mix. When warmed through, add a little salt.

77

Alo Jeera (Potatoes with Cumin)Makes 8 servings

This was the first Indian dish I learned to make. It’s not usually served in Indian restaurants, but every Indian household knows it. Since it does not have the distinct spices like garam masala to make it clearly Northern Indian, or the curry leaves that would make it Southern Indian, alo jeera will go great with any other Indian entree from the Indian kitchen.

This is my favorite accompaniment to buttered Chapatis (page 000), and quite often we just have these two dishes together. Yellow Mung Dal (page 000) with Kashmiri Pulao (page 000) is a second choice and one of our frequent dinners.

– 8 medium potatoes (2¾ pounds/1.3 kg), peeled if you like

–2 teaspoons cumin seeds

–¼ cup olive oil

–2 onions (12 ounces/340 grams), diced

–2 teaspoons salt, divided

–1½ teaspoons turmeric

–1½ teaspoons cumin powder

–1½ teaspoons coriander powder

–½ to 1 teaspoon chili powder

–5 cloves garlic, minced

–1½-inch (3.75-cm) piece ginger, minced

–1⁄8 teaspoon black pepper

–1½ cups (210 grams) frozen peas

1. Place the potatoes in a pot with enough water to cover by 1 inch (2.5 cm). Bring to a boil, reduce the heat, and simmer until you can easily push a knife through them, 20 to 25 minutes. Drain, let cool, and cut into 1-inch (2.5-cm) cubes.

2. Heat a skillet over medium-high heat. Add the cumin seeds and toast for about 1 minute. Add the oil, onions, and ½ teaspoon of the salt and stir. Add the turmeric, cumin, coriander, and chili powder (to taste) and sauté for 3 to 4 minutes, until the onions become translucent.

3. Add the garlic and ginger and cook for 2 to 3 minutes, until a light golden color begins to develop. Add the cubed potatoes, remaining 1½ teaspoons salt, and the pepper. Let the oil and spices blend into the potatoes. Turn the heat to low and cook for about 20 minutes, until the potatoes have absorbed the flavors of the onion, garlic, ginger, and spices. (If the potatoes are a little hard, let them cook covered. If they are too soft, cook uncovered.) Add the frozen peas and cook for 5 minutes longer.

Alo jeera will keep in the refrigerator for several days. Reheat by heating a skillet over medium-high heat and toasting some cumin seeds. Reduce the heat to medium and add oil, coriander powder, and a pinch of turmeric. Add the leftover alo jeera, cover, and cook for a few minutes. Add a pinch of salt and serve.

78

Vegetable PulaoMakes 8 to 10 servings

A pulao is an Indian rice dish that has been lightly spiced and quite often has a small amount of vegetables, nuts, or fruits. It’s about halfway between plain rice and a biryani (which has a good amount of spice and vegetables, nuts, and fruits). What makes a pulao Kashmiri (see Variation) is that there will definitely be fruit, and the spicing is more than a typical pulao, but still less than a biryani.

– 2 cups (400 grams) basmati rice, rinsed until water runs clear (about 3 times)

–4 cups (1 liter) water

–2 carrots (5 ounces/140 grams), diced

–1 teaspoon biryani masala

–½ teaspoon cumin seeds

–¼ teaspoon turmeric

–3 green cardamom seeds, broken into small pieces

–3 cloves, crushed

–1 teaspoon salt

–½ cup (70 grams) frozen peas

Soak the rice in the 4 cups water in a large pot for at least 5 minutes, or up to 15 minutes. Place the pot over medium-high heat and bring the water to simmer. Add the carrots, biryani masala, cumin, turmeric, cardamom, and cloves and stir. Simmer for 10 minutes and add the salt. Continue cooking for 12 to 15 minutes, until all the water has been absorbed, adding the peas when the rice has about 5 minutes left.

Variation: Onion PulaoToast the cumin seeds, cardamom seeds, and cloves in a dry skillet for about 1 minute. Stir in 2 tablespoons oil and 1 chopped onion, then add the turmeric and biryani masala and carrots. Add the onion/carrot mixture to the simmering rice and continue as written.

Variation: Kashmiri PulaoAfter adding the peas, fold in ½ apple, diced; ½ cup (80 grams) golden raisins; and ½ cup (65 grams) cashews and cook just to heat through but not break down.

79

Pakoras (Fried Vegetable Fritters)Makes 84 pakoras, or 12 to 14 servings

I don’t believe I’m overstating myself when I say these are the best pakoras I’ve ever tasted! Pakoras need to be deep fried twice because no matter how long they’re in the oil, they will never become as crunchy as when they’re fried a second time.

I like to serve pakoras with Onion Chutney (page 000) and they work very well with Mulligatawny Soup (page 000).

– Oil for deep frying (I use sunflower oil, but any light oil will be fine)

– 2 medium potatoes (10 ounces/285 grams), cut into 1 x ¼-inch (2.5 x 0.6-cm) shoestring strips

– 1 large cauliflower floret (4 ounces/115 grams), cut into pieces

–1 onion (6 ounces/170 grams), thinly sliced

–4 teaspoons methi

–1 tablespoon cumin powder

–1 tablespoon coriander powder

–2 teaspoons chili powder

–1 teaspoon turmeric

–1 teaspoon cumin seeds

–1 teaspoon coriander seeds

–1 tablespoon salt

–½ teaspoon black pepper

–6 cups (485 grams) gram flour (chickpea flour)

–2 teaspoons baking powder

– 10 ounces (285 grams) fresh spinach, roughly chopped

–About 3½ cups (830 ml) water

1. In a deep fryer or large pot, heat about 2½ inches (6.5 cm)oil to 365°F (175°C).

2. In a large bowl, combine the potatoes, cauliflower, onion, methi, cumin powder, coriander powder, chili powder, turmeric, cumin seeds, coriander seeds, salt, and pepper. Mix well so the spices coat the vegetables. Let rest for 5 minutes.

3. Sift the gram flour and baking powder together. Add the spinach to the vegetables and spices, and then add the gram flour and 3 cups of the water. Gradually add additional water until a thick batter coats the vegetables; the batter should be thick, but still run off the spoon when you add the fritters to the oil.

4. In batches, drop the battered vegetables by tablespoonfuls into the hot oil; try not to clump the batter, but allow it to dribble in so the pakoras are stringy and not clumpy. Fry until golden, a few minutes. Remove with a slotted spoon and drain on paper towels. If the pieces are too large or appear to be in clumps you can break them in half. Let sit for about 10 minutes. Pakoras need to be deep fried twice, so add to the oil again and fry for another 3 minutes, until browned and crispy.

This makes a lot of pakoras, so there will be leftovers. And you’ll want them. It’ll be very soon. But pakoras that have been fried twice don’t keep well, so only do the second fry for as many as you plan to serve immediately. Refrigerate the once-fried pakoras for up to 1 week. To enjoy again, fry in 365°F (185°C) oil for 3 minutes.

80

SamosasMakes 16 saMosas

These fried pastries filled with seasoned potatoes and peas are about as good as any snack food gets, but I can’t say whether I like samosas or pakoras (page 000) better. The samosas in India are far better than what I have been able to find outside of their country, but this recipe is a close tie.

For the Dough–2 cups (290 grams) durum flour –½ teaspoon salt–¼ cup (60 ml) sunflower oil (or other light oil) –About ½ cup (120 ml) water

For the Filling–½ teaspoon cumin seeds–½ teaspoon coriander seeds–1 tablespoon olive oil–1 onion (6 ounces/170 grams), diced–½ teaspoon turmeric

–1 teaspoon garam masala–1 teaspoon salt, divided–2 cloves garlic, minced –1-inch (2.5-cm) piece ginger, minced –4 to 5 green chilies, chopped – 3 medium potatoes (1¼ pounds/565 grams), peeled, cubed, and boiled until very soft

–½ cup (60 grams) cashews, halved –1/3 cup (55 grams) frozen peas

–Sunflower or peanut oil for deep frying

81

1. To make the dough, in a mixing bowl combine the flour and salt and mix until evenly incorporated. Add the sunflower oil and mix so the oil spreads throughout the flour. Add about ¼ cup of the water and mix in. Gradually add enough of the remaining water until a dough forms, then knead; it should take 5 to 8 minutes to make the dough smooth. Set the dough aside.

2. To make the filling, heat a skillet over medium-high heat. Add the cumin and coriander seeds and toast for about 1 minute. Add the olive oil, onion, turmeric, garam masala, and ¼ teaspoon of the salt and sauté until the onions are translucent, 3 to 4 minutes. Add the garlic, ginger, and chilies and cook for about 3 minutes, until caramelizing begins. Chop the cooked potatoes into small pieces and use the side of the knife to mash some of them. Add the potatoes and remaining ¾ teaspoon salt to the onion mixture. Reduce the heat to medium and cook for 6 to 7 minutes for the flavors to blend together. Add the cashews and peas, and cook for 3 to 4 minutes. Set the filling aside.

3. Divide the dough into 8 equal pieces and roll each into a ball. With a rolling pin, roll out one portion of dough to reasonably thin, 8-inch (20-cm) round. Cut the round in half. Repeat with the remaining dough balls.

4. Place one half-round of dough on your work surface. Take hold of one corner and fold one-third of the half-circle over so the corner is one-third of the way from the other corner on the straight edge. Then fold the other corner over the first fold, creating a cone with one side a double thickness of dough. Open the cone and fill with about 2 tablespoons of the potato filling. Fold the thin side of the cone over the filling. With a wet finger, moisten the straight edge of dough on the thick side, and fold and seal the pouch. Repeat with the remaining dough half-rounds and filling to make 16 samosas.

5. In a deep fryer or large pot, heat about 2½ inches (6.25 cm) oil to 365°F (185°C). Place samosas in the hot oil, 5 or 6 at a time, and fry, turning occasionally, until golden, about 4 minutes. Remove from the oil with a slotted spoon and drain on paper towels. (Sometimes placing the samosas in the oil and frying a second time for 2 minutes will improve the crunchiness of the shell. Experiment to find what works best in your kitchen.)

If you have any leftovers, they can be reheated in hot oil for a short time. This will help you appreciate the effect of a second frying, but they’re also fine when eaten cold.

82

Muligatwany SoupMakes 6 to 8 servings

Here is a lentil soup that I always enjoy on the Thali dinner special at Indian restaurants. This soup is just perfect with Pakoras (page 000) and Papadums (page 000).

–½ cup (50 grams) red lentils

–½ cup (60 grams) yellow mung dal

–2 carrots (5 ounces/140 grams), diced

–½ cup (70 grams) frozen peas

–8 cups (2 liters) water

–1 teaspoon turmeric

–1½ teaspoons chunky chat masala

–2½ teaspoons salt

–1⁄8 teaspoon black pepper

–1 teaspoon lemon juice

–Fresh coriander (cilantro) to garnish

1. Rinse the red lentils and yellow mung dal. Place in a large pot and add the carrots, peas, and water. Bring to a boil, reduce the heat, and skim off any foam that accumulates. Add the turmeric and chunky chat masala, then the salt and pepper. Simmer until the lentils are soft, about 30 minutes.

2. Using an immersion blender, blend the soup to your desired level of consistency (I like it pureed but with a little bit of soft grittiness). Add the lemon juice. Serve in soup bowls and garnish with fresh coriander.

Onion ChutneyMakes 6 to 8 servings

I see onion chutney in Indian restaurants in America, but it is not seen in India. I know food coloring is kind of like laboratory food, but this chutney just doesn’t seem to taste the same without it! It is very strange that the color of food contributes to its flavor.

For me, this is a must with Pakoras (page 000). It is also very good with Papadums (page 000).

– 2 onions (12 ounces/340 grams), diced or finely diced

– 1 large tomato (12 ounces/340 grams), pureed in a food processor with the shredding blade

–2 teaspoons white vinegar

–1½ teaspoons coriander powder

–1½ teaspoons chunky chat masala

–2 teaspoons lemon juice

–½ teaspoon salt

–¼ teaspoon liquid or gel yellow food color

–1⁄8 teaspoon liquid or gel red food color

In a mixing bowl, combine the onions and tomato. Add the vinegar, coriander, and chunky chat masala and mix into the onions. Add the lemon juice and salt and mix well. Finally, mix in the food colors so the chutney is an orange-ish red. Chill in the refrigerator for at least 1 hour before using.

Onion chutney will last in the refrigerator for several days or longer. I add salt to the amount I use each time so the liquid won’t run out of the onions.

83

PapadumsThese are a common Indian appetizer throughout the country. Made from lentil flour and flavorings, papadums are deep-fried, paper-thin, crispy wafers—just perfect as an appetizer or bread to go with any Indian meal. There are many different types of papadums, although I always like the Punjabi or garlic papadums best. I do not make these from scratch. I go to an Indian market and buy the raw, thin bread rounds that are ready to deep fry. They can be baked in the oven, but deep fried is more traditional, and will of course taste better. These are as easy as anything can be to make—the mystery of how Indian restaurants make papadums is now revealed!

Serve with Onion Chutney (page 000), or your favorite chutney.

–Sunflower or peanut oil for deep frying

–Papadums (bought ready to fry from an Indian market)

1. In a deep fryer or large pot, heat about 2½ inches (6.5 cm) oil to 365°F (185°C). When the oil is hot, test by breaking off a small piece of a papadum and putting it in the oil. It should rise to the surface immediately, expand in size, and within 10 to 15 seconds it should be done. If the papadum does not float to the surface in 3 to 4 seconds, the oil is not hot enough. If it darkens beyond a golden color in less than 5 seconds, the oil is too hot.

2. Once the oil is at the right temperature for frying, place one whole papadum in the oil, making sure it is submerged for at least 3 to 4 seconds or it will not cook evenly, especially around the edges. When it has grown by about 15 to 20 percent in size and the base becomes light golden, 10 to 15 seconds, remove with tongs and drain the excess oil on paper towels. Repeat for as many papadums you are preparing.

Once the excess oil has drained from the papadums and they are dry, place in an airtight plastic bag and they should stay crisp for 3 days.

84

Indian Bread: Chapati and PuriMakes 16 saMosas

Indian breads are fantastic. The most well known is North India’s naan, which is about the best bread I have had anywhere and goes so well with all the North Indian dinners (better than rice even). There is just one problem: You need a tandoor oven to properly bake naan. The pack-aged naan breads I have tried are terrible compared to the real thing. So I only enjoy naan in restaurants.

The breads that I do make at home (which are made from the same dough) are chapati, a flat bread from the South, and puri, a fried bread that is served in both the North and South. Chapatis go well with the South Indian Moong Dal (page 000) and Spinach and Toor Dal (page 000). Puris are the traditional accompaniment to Alo Cholle (page 000)—when these two are combined it could be my favorite food. But puri is a little too heavy for me to eat more than occasionally. Both chapatis and puris are excellent with all of the potato dinners.

You’ll need to visit an Indian market for the durum flour. Using another flour will not produce the taste we are looking for.

–3 cups (435 grams) durum flour –2 teaspoons salt –1 teaspoon oil – About 1 cup (235 ml) lukewarm water (about 95°F/35°C; dip in a finger to test the water—it should be the same temperature as your finger)

1. Combine the flour and salt in a mixing bowl and mix so the salt is evenly distributed. With your hands, mix in the oil for about 30 seconds, so it is spread evenly throughout.

2. Start by adding 1 cup (235 ml) water and keep mixing with your hands until the mixture starts to form into a dough. Slowly keep adding water until all the flour is

85

incorporated into the dough. You cannot go by exact amounts of water and flour for making a bread dough, you have to use your feel for getting this right (but don’t worry, it’s very easy with a little practice). If the flour is not all combining, just keep adding a little water at a time; if the dough is too sticky, add a little more flour.

3. Once a dough is formed, knead for 5 to 7 minutes, until smooth. Use a little flour on the bread board or work surface, and you’ll learn when the dough is not picking up any more of the flour, and then move the extra flour to the side and continuing kneading the bread dough. There are two common ways of kneading. Either use your knuckles and punch a few little fist marks into the dough and then remake a ball and continue doing this, or use your palms to press into the dough and use your fingers to pick it up and with a quarter turn repeat, kneading with your palms.

Chapatis4. Heat a large nonstick skillet over high heat as you start to

roll out the chapatis.

5. Tear off a piece of the dough about the size of a large golf ball and roll into a ball. Flatten with your palms and place on a lightly floured surface (preferable a large wood board). With a rolling pin, roll out to about a 7- to 7½-inch (about 18-cm) round. Try to have the dough spin slowly around in a circle as you roll—this is best for a round chapati that doesn’t stick to the board once rolled.

6. Place the chapati in the hot skillet and rotate once. This will ensure that it doesn’t stick and will cook evenly. After a minute or so, flip the chapati and again give it a few turns. After a minute or two, flip the chapati back to the first side and it will begin to puff. (But don’t worry if this doesn’t happen, it will still be great.) With practice, you’ll learn how dark the bread should be: Usually chapatis have just a little light brown to them, but sometimes it’s nice to have them darker. Continue with the remaining dough to make about 12 chapatis.

7. I like buttered chapatis best! Butter usually makes things better. Once you take the chapatis out of the skillet, just put half a teaspoon of butter on them and let the butter melt on the bread.

Puris4. Puri uses the same dough and rolling out, but the breads

are deep-fried. In a deep fryer or large pot, heat about 2½ inches (6.5 cm) oil to 365°F (185°C).

5. Using the same dough, roll out the balls of dough slightly thicker, to about 6-inch (15-cm) rounds. I use a chhanta (see Note) for frying these. Place a puri dough round on the back of the chhanta and place in the oil with the chhanta on top of the bread to hold it down. It is essential for the oil to be on top of the dough for the puri to rise. After a few seconds, remove the chhanta from on top of the puri but use the chhanta to splash oil on top of the bread. In 10 to 15 seconds, you’ll see the bread begin to rise: Flip the puri to the other side and continue splashing oil on the top. After 30 to 45 seconds, flip the puri again and continue frying, pressing down lightly with the chhanta so the bottom half of the puri is under the surface of the oil. In 40 to 45 seconds, the bottom side of the puri will be a beautiful golden brown; remove the puri from the oil with the chhanta and drain on paper towels. (It will take a little practice to learn how to make your puris rise.) Repeat with the remaining dough to make 12 puris.

Both of these breads are best fresh, right off the skillet or out of the oil. Leftover dough can be wrapped in plastic and refrigerated for another use for 3 days. Sometimes when refrigerating, the dough will accumulate some moisture. If this happens, add a little flour at a time to make the dough smooth without being sticky. The dough should be at room temperature before rolling out again for either of these breads.

Note: A chhanta is round flat metal slotted spoon with a raised outer rim. I find it to be one of the most helpful tools in the kitchen, especially for deep frying and making puris—it’s almost essential.

86

South Indian The South of India is almost entirely vegetarian. Not being as exposed to foreign influence to the degree Northern Indian was, the South has in many ways better preserved their indigenous culture.

When thinking of South Indian cooking, I think first of spicy rice dishes. So I start this section with my two favorites: lemon rice and tamarind rice. Sambar is included as well, because it is made every day in every South Indian home. Masala dosas and idlis make an appearance, as they are the two South Indian dishes that have been readily incorporated into the North’s diet, and they are probably the two most well known breakfasts in the country.

The cooking of North and South India can be quite different. The spices used in the South’s kitchen do not blend well with the North’s cooking. Lemon rice is one of my most frequent dinners, but I find it doesn’t go well with any North Indian recipe, with the exception of Alo Jeera (page 000), which is commonly made throughout the whole country.

Mustard seeds and curry leaves (not curry powder, which is used more in North Indian cooking) are essential to the South Indian kitchen. Let’s not forget that a curry is a combination of vegetables, while curry leaves are a spice. The recipes in the section are much quicker to make, and lighter than their cousins up north, but are worth including in our variety of “what to have dinner,” especially for non meat eaters.

Mustard seeds are essential to the South India kitchen. You will need to become familiar with popping them before using in your cooking. Heat the oil in a hot skillet, then add the mustard seeds and wait for them to pop. Within a few seconds to a minute (depending how hot the oil is), they will change their color to black and start to jump out of the pan. Until you are familiar with this procedure and know their song and dance, it’s best to cover the pan to keep the seeds in the pan.

Curry leaves are another ingredient that is essential to the South Indian kitchen, which means that you will probably need to shop at an Indian market. Curry leaves look like bay leaves but have a completely different aroma and taste. They are best fresh, but dried leaves can be found online if an Indian market isn’t convenient.

There are still other ingredients that also will have to be bought at an Indian market. As dal in the Indian culture is any type of legume, there are many different types of lentils at these markets. White udid dal, split chana dal, and yellow toor dal are all used in my South Indian recipes. Poha, rice flakes, is used in making masala dosas, and spice combinations like rasam powder and sambar powder will also be easy to find at most Indian markets.

87

Lemon RiceMakes 8 servings

This staple of my diet is a well known South Indian dish that I first became familiar with at the Sri Venkateswara Temple. Large trays were brought out to feed people attending temple activities. It is a quick and wonderful way to use leftover plain rice.

Lemon rice is served as a meal in itself or as a side dish with any South Indian entree. I like it with the South Indian Moong Dal (page 000), Spinach and Toor Dal (page 000), and South Indian Chana (page 000). If and when I don’t feel like cooking much, I often make lemon rice and South Indian Mixed Vegetables (page 000).

–4 cups water

–2 cups (400 grams) long-grain rice

–1 teaspoon salt, plus more to taste

–2 tablespoons olive oil, divided

–1 teaspoon mustard seeds

–½ teaspoon coriander seeds

–¼ cup (55 grams) split chana dal, rinsed, soaked for –15 to 20 minutes, and drained

– ¼ cup (55 grams) white udid dal, rinsed, soaked for 5

minutes, and drained

–20 curry leaves

– 2 to 3 fresh green chilies, chopped; or 3 to 5 dried red chilies, broken in half

– 1⁄3 cup (85 grams) halved cashews (I use roasted salt-ed cashews; peanuts can be substituted)

–¾ teaspoon turmeric

–½ cup fresh lemon juice

–1 cup (50 grams) chopped cilantro/fresh coriander

88

1. Bring the water to a boil in a large pot. Add the rice and simmer for about 20 minutes, until all the water is absorbed. After 10 minutes, when the rice is half-way done, add the salt. Set the rice aside.

2. Meanwhile, heat a 10-inch skillet over high heat. Add 1 tablespoon of the oil and the mustard seeds; cover and cook until you hear the mustard seeds pop, about 30 seconds (not as long if the oil is very hot). Reduce the heat to medium high, stir in the coriander seeds and split chana dal, and cook until the dal is light golden in color, 1 to 2 minutes. Add the white udid dal and cook until light golden in color, another 1 to 2 minutes.

3. Add the curry leaves, chilies, and cashews. Cook until the nuts have obtained some color from cooking, 1 to 2 minutes. Remove from the heat and stir in the remaining 1 tablespoon oil, then fold in the turmeric until there is a consistent yellow color throughout the rice.

4. Fold the dal mixture into the cooked rice and add the lemon juice and salt to taste. Just before serving, stir in the cilantro. Lemon rice is best served at room temperature.

Lemon rice will keep in the refrigerator for several days. To rewarm to room temperature, heat a skillet over medium heat and add oil. Add some mustard seeds, cover the pan, and allow them to pop. Add some curry leaves and a little turmeric. Stir in the leftover lemon rice and warm to incorporate the flavor of the oil. When warm, add salt, a little lemon juice, and chopped fresh cilantro (coriander).

89

Tamarind RiceMakes 8 servings

South India is known for its spicy rice dishes. This one was also served at the Sri Venkateswara Temple gatherings. It is a fantastic meal in itself, or an accompaniment to any South Indian dish.

–2 cups (400 grams) basmati rice

–4 cups water

–1 teaspoon salt

–2 tablespoons olive oil

–¾ teaspoon mustard seeds

–¼ cup (55 grams) white udid dal, rinsed

–½ cup (90 grams) salted roasted peanuts

–3 to 6 dried red chilies

–20 curry leaves

–2 teaspoons tamarind paste

–1 teaspoon rasam powder

1. Rinse the rice 3 times, until the water runs clear. Soak the rice in the 4 cups water in a large pot for at least 5 minutes, or up to 15 minutes. Place the pot over medium-high heat and bring the water to simmer. Reduce the heat and simmer until all the water is absorbed, about 20 minutes. When the rice is half-way done, add the salt.

2. Meanwhile, heat a 10-inch omelet pan over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds (not as long if the oil is very hot).

3. Add the udid dal and cook until it becomes golden in color. Reduce the heat to medium, add the peanuts and chilies, and let the peanuts get some color from cooking, about 1 minute. Add the curry leaves, tamarind paste, and rasam powder, mixing the paste into the oil to distribute it as evenly as possible.

4. Fold the dal mixture into the cooked rice, distributing it evenly throughout. Let cool as the dal is best served at room temperature.

Leftovers will keep in the refrigerator for a few days. Reheat by heating a skillet and adding oil. Add a few mustard seeds and let pop. Add a little rasam powder, tamarind paste, and curry leaves. Add the leftover tamarind rice and let the oil spread evenly onto the rice. Add a pinch of salt and serve when warm.

90

Sambar (Vegetable Lentil Stew)Makes 6 servings

This is as South Indian as it gets! Sambar is a way of life for South Indian families; they make it every day. Like dal, every family has their own way of making sambar. Use whatever vegetables are in season, or better yet, whatever vegetables are abundant in your garden. Great with rice and a must for idlis, this is a lentil and vegetable combination that seems to define the South Indian kitchen.

Serve sambar over Idlis (page 000) or long-grain rice. It’s also great with Lemon Rice (page 000).

–½ cup (125 grams) toor dal

–4 cups water

–1 teaspoon turmeric

–1 medium onion (5 ounces/150 grams), diced

– 2 medium tomatoes (14 ounces/400 grams), crushed in the food processor

–3 potatoes (1¼ pounds/565 grams), cubed

–2 zucchini (8 ounces/230 grams), cubed

– 6 ounces (175 grams) green beans, cut into 1-inch pieces

–1 teaspoon sambar powder

–2 teaspoons salt, divided

–1⁄8 teaspoon pepper

–1 tablespoon olive oil

½ teaspoon mustard seeds

–20 curry leaves

–½ teaspoon tamarind paste

–½ teaspoon asafetida (optional)

1. In a large pot, combine the toor dal and water. Bring to a boil over high heat, skimming off any foam. Reduce to medium high and let the dal simmer for 1 to 2 minutes, then add the turmeric.

2. Add the onion, tomatoes, potatoes, zucchini, green beans, sambar powder, 1 teaspoon of the salt, and the pepper. Let cook until the dal and vegetables are almost soft, about 30 minutes.

3. Heat a small skillet over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds (not as long if the oil is very hot).

4. Add the mustard seeds to the dal mixture, along with the curry leaves, tamarind paste, asafetida, and remaining 1 teaspoon salt; cook until it all comes together, about 5 minutes.

Sambar will keep in the refrigerator for several days. To reheat, heat a little oil in a pot, add some mustard seeds, and allow them to pop. Add the leftover sambar and let warm. Add some sambar powder and salt. Bring to a simmer for a few minutes and serve when the sambar is completely reheated.

91

South Indian Moong DalMakes 6 to 8 servings

This, along with Lemon Rice (page 000), is my most commonly served South Indian dinner. Like most South Indian cooking, it is fairly easy to make, and lighter on the stomach than the food from the North.

Moong dal is great with Tamarind Rice (page 000) or Chapatis (page 000).

– 2 cups (400 grams) green moong dal, soaked for at least 6 hours and drained

–8 cups water

–2 teaspoons salt, divided

–4 teaspoons olive oil

–1½ teaspoons mustard seeds

–1 onion (5 ounces/150 grams), diced

–4 to 6 dried red chilies, whole or broken into pieces

–20 curry leaves

–1⁄8 teaspoon black pepper

–4 teaspoons lemon juice

1. Combine the soaked moong dal and water in a medium pot. Bring to a simmer and cook, skimming off any foam, until the dal becomes soft, 1 to 1½ hours. During the last 15 minutes of cooking, add 1 teaspoon of the salt. Set aside.

2. Meanwhile, heat a large skillet or pot over high heat and add the oil. When the oil is hot, add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds (not as long if the oil is very hot).

3. Reduce the heat to medium high and add the onion and ¼ teaspoon of the salt. Cook until caramelizing begins, 3 to 5 minutes. Add the chilies and curry leaves and cook for about 1 minute to bring out the flavor.

4. Drain the dal, add to the onion mixture, and mix together. Add the remaining ¾ teaspoon salt and the pepper. Reduce to medium heat and cook for about 10 minutes to combine the flavors. Add the lemon juice, mix well, and serve.

Leftovers will keep refrigerated for several days. To reheat, heat a skillet and add oil. Add some mustard seed and let pop. Add some curry leaves and then the leftover dal. Mix these well and let cook. When warm, add some salt and a little lemon juice.

92

Spinach and Toor Dal Makes 4 servings

Here is a traditional South Indian dish that goes great with lemon rice. As lentils and rice are the staple food for the Yogic diet, this is a wonderful way to use that favorite winter vegetable of mine.

Serve with Lemon Rice (page 000) or Tamarind Rice (page 000). Chapatis (page 000) are also a great accompaniment.

– 1 cup (210 grams) toor dal, rinsed

–4 cups water

–2 teaspoons turmeric, divided

–2 teaspoons salt, divided

–2 tablespoons olive oil

–2 teaspoons mustard seeds

–2 teaspoons cumin seeds

–1 large onion (4 ounces/130 grams), diced

– 4 to 8 dried red chilies, whole or broken into large pieces

–1 pound (450 grams) fresh spinach

–1⁄8 teaspoon black pepper

93

1. Combine the toor dal and water in a medium pot. Bring to a boil and add 1 teaspoon of the turmeric. Reduce the heat and simmer, skimming any foam, until the dal is tender, about 30 minutes. During the last 10 minutes of cooking, add 1 teaspoon of the salt. Set aside.

2. Meanwhile, heat a large skillet over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds (not as long if the oil is very hot). Add the cumin seeds and onion and reduce the heat to medium. Stir in ½ teaspoon of the salt, the remaining 1 teaspoon turmeric, and the chilies and cook until the onions begin to caramelize, 3 to 4 minutes. Add the spinach, remaining ½ teaspoon salt, and the pepper and stir and cook for 5 to 7 minutes, until the spinach reduces but is not completely dry.

3. Drain the dal, stir it into the spinach mixture, and cook for about 5 minutes, until the flavors are combined.

Leftovers will keep refrigerated for several days. Reheat by heating a bit of oil in a skillet. Add some mustard seeds and let them pop. Add some cumin seeds and a pinch of turmeric. Add the leftovers and mix into the oil. Cook until warmed through, add a pinch of salt, and serve.

94

South Indian Chana (South Indian Chickpeas)Makes 8 servings

This is the South Indian way to make chickpeas. It is completely different in taste than North Indian Chickpeas (page 000).This is great with Lemon Rice (page 000), Tamarind Rice (page 000), or Chapatis (page 000).

– 2 cups (400 grams) chickpeas, rinsed, soaked for 6 hours, and drained

– 1½ teaspoons salt, divided

– 3 tablespoons olive oil

– 2 onions (12 ounces/350 grams), diced

– 1½ teaspoons cumin powder

– 1½ teaspoons ground coriander

– 1 teaspoon turmeric

– ½ teaspoon chili powder

– 4 cloves garlic, minced

– 2 tomatoes (1 pound/450 grams), crushed in the food processor

– 1⁄8 teaspoon black pepper

1. Place the chickpeas in a pot and cover with water. Bring to a boil, reduce the heat, and simmer until the chickpeas are soft, about 1½ hours. During the last 15 minutes of cooking, add 1 teaspoon of the salt. Set aside.

2. Meanwhile, heat a large pot over medium-high heat and add the oil. Add the onions and a pinch of salt and cook for a moment. Add the cumin, coriander, turmeric, and chili powder. Cook until the onions are translucent, 3 to 4 minutes. Add the garlic and cook until the onions begin to caramelize, about 3 minutes. Add the tomatoes, remaining ½ teaspoon salt, and the pepper and cook until reduced and thickened, about 10 minutes.

3. Drain the chickpeas, add to the saucepan, and cook for about 20 minutes, until the flavors are well combined and a nice sauce has formed.

Leftover chana will keep in the refrigerator for several days. Reheat by heating some oil in a pot. Add a little cumin and ground coriander, then the leftovers. Cook until warmed, then add salt.

95

South Indian Mixed VegetablesMakes 2 servings

There are some days where I am either tired, or just not in the mood to cook. Besides the option of warming up leftovers, this is the next best choice. If I have leftover plain rice in the refrigerator, I can turn that into lemon or tamarind rice in a few minutes while the vegetables are being made, and be very glad that I didn’t bother going out for dinner, which would take longer and be more tiring and expensive!

This is best with Lemon Rice (page 000) or Tamarind Rice (page 000). Both of the rice dishes are also very quick to make once you have the cooked rice. In fact, plain cooked rice is always a nice thing to have in the refrigerator; there are several ways to use it in this book.

– 1 tablespoon olive oil

–½ teaspoon mustard seeds

–4 dried red chilies

–10 curry leaves

– 2 cups (½ pound/225 grams) frozen mixed vegeta-bles or frozen sliced green beans

–¼ teaspoon salt

–Black pepper

1. Heat a medium skillet over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds (not as long if the oil is very hot).

2. When the popping appears to be coming to an end, turn the heat down to medium, add the red chilies and curry leaves, and cook for about 30 seconds. Add the frozen vegetables, cover, and cook for 2 to 3 minutes, until the vegetables are heated through and flavors are combined. Season with salt and pepper.

The recipe can easily be doubled if serving more than 2 people. Leftovers can be refrigerated for up to 3 days, but since it will take just as long to warm up leftovers as it does to make the dish, I suggest just making enough for the meal.

96

Masala DosasMakes about 14 dosas

This delicious lentil and rice crepe is a traditional South Indian lunch dish. It’s now popular throughout India, as well as with those who love Indian food outside the country. After you try dosas you will understand why they are so loved. A cast-iron skillet is best for making them, but a nonstick skillet can be used.

– For the Dosa Batter

– 1/3 cup (75 grams) white udid dal, soaked in 1 cup water for 12 hours

– 1 cup (200 grams) long-grain rice, soaked in 2 cups water for 12 hours

– ½ cup (35 grams) thin poha, soaked in 1 cup water for ½ hour

–1 teaspoon salt

For the Filling–1 tablespoon olive oil

–1 teaspoon mustard seeds

–1 small onion (3½ ounces/100 grams), finely chopped

–Salt

–3 green chilies, finely chopped

–¼ teaspoon turmeric

– 3 medium potatoes (1¼ pounds/565 grams), peeled and boiled until almost soft enough to mash

– Small handful (½ ounce/15 grams) cilantro/fresh coriander

–Oil (a light oil like peanut or sunflower works best)

1. To make the dosa batter, transfer the udid dal and its soaking liquid to a blender and blend for several minutes, until the consistency of crepe dough. (There should be no grittiness in the batter; long blending will help with the fermenting.) Transfer to a large bowl. Repeat with the rice and poha, adding them to the bowl as you blend them. Add the salt, stir the batter, cover, and let ferment for 12 to 24 hours. The batter should be placed in a warm place so it will double in size. If this is not happening, place it in a low oven for a little while to help it along.

2. To make the filling, heat a 10-inch omelet pan over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 1 minute. Reduce the heat to medium and add the onion and a pinch of salt and cook for a minute. Add the chilies and turmeric and cook until light caramelizing begins, about 3 minutes. Add the potatoes and ½ teaspoon salt, turn the heat down to low, and cook for 7 or 8 minutes for the flavors to integrate. Add the cilantro during the last minute of cooking. Set the filling aside.

3. To make the dosas, heat a cast-iron skillet over medium-high heat (you can use a nonstick pan, but cast iron will be better). Add about 2 teaspoons oil and tilt the skillet so the oil covers the entire surface. Add about ¼ cup of the dosa batter and swirl it over the bottom of the skillet with the back of a large spoon so the liquid becomes thin. Let this cook until the edges become brown and the batter sets like a crepe, 4 to 5 minutes. With a spatula, flip the crepe, and let the other side cook for a minute or two. The first side should be more cooked and golden brown in color than the second side. Remove the crepe from the pan and place on a plate. Place a small amount of filling in the middle and fold the dosa in half.

4. Continue to cook and fill the dosas for as many as desired. Serve as they are or with Sambar (page 000) and/or coconut chutney.

The batter and the potato filling can be refrigerated for 3 days. To reheat the filling, heat some oil in a medium pan, add a few mustard seeds, and let them pop. Add the filling with a pinch of turmeric and a pinch of salt and gently reheat. Add a pinch of salt to the dosa batter and make crepes as directed.

97

Idlis (Steamed Rice Cakes)Makes 20 to 24 idlis

When God provides plenty of lentils and rice, the people of India have found numerous and creative ways to prepare them. These rice and dal cakes are steamed until they become light and fluffy. Traditionally a breakfast or lunch dish, they work for any meal of the day for me. Along with Masala Dosas (page 000), they have become popular throughout the country.

Note: You will need a special steamer for making idlis. Ask your Indian friends where to find one, or inquire at your local Indian market; they hopefully can direct you to a source.

Serve with coconut chutney or Sambar (page 000).

– ½ cup (120 grams) white urid dal, soaked in 2½ cups water for 6 to 12 hours

– 1 cup (200 grams) long-grain rice, soaked in 1¼ cups water for 6 to 12 hours (or 1 cup rice flour, does not need to soak before blending)

– 1 teaspoon salt

1. Place the urid dal and its soaking water in a blender and blend until pureed. Add the rice and its water and continue blending until pureed. (If using rice flour, add it and 1 cup of water and blend until pureed). Add the salt and blend for a few minutes longer. Blending for more time will help with the fermenting and rising of the batter. Transfer the batter to a large, airtight container, cover, and let ferment in a warm place for 6 to 12 hours; it should double in size. If the batter does not appear to be rising, add a little baking soda and in some time you should see little air bubbles on the surface. Let this continue to ferment; the fermented batter should be bubbly.

2. Add a little water to the bottom of the idli steamer and bring to a boil. When the water is boiling, add about a tablespoon of the batter to each of the steamer trays. Cover and steam for 7 to 8 minutes, until the idlis are set and not sticky. They will rise when they are steamed. Repeat until all the batter has been used.

Steamed idlis will keep in the refrigerator for a few days. To reheat, add water to the steamer and place an idli in each tray. Steam for about 3 minutes or until they are warm.

98

Vadai (Fried Lentil Fritters)Makes 12 to 14 vadais

These traditional South Indian fried lentil patties are a great on their own as a snack, but will also go great with any other dish from that region. I like having them with Lemon Rice (page 000) or Tamarind Rice (page 000).

–4 cloves garlic, peeled

–1-inch piece ginger

–4 to 5 green chilies

– 1 cup (210 grams) split chana dal, soaked in water for 3 to 4 hours

–1 teaspoon salt

–1⁄8 teaspoon black pepper

–1 onion (4 ounces/120 grams), finely diced

–2 tablespoons finely chopped cilantro/fresh coriander

–20 curry leaves, chopped

–2 tablespoons rice flour

–Oil for deep frying

1. Combine the garlic, ginger, and chilies in a food processor and process until minced, 10 to 15 seconds. Drain and rinse the chana dal and add to the food processor, along with the salt and pepper. Process until it becomes crumb-like.

2. In a bowl, mix together the onion, cilantro, curry leaves, and rice flour. Add the chana dal from the processor and mix well.

3. Heat oil in a large pot over medium-high heat for deep frying.

4. With your hands, make little patties out of the chana dal mixture. They should be a little smaller than the palm of your hand. Keeping your hands wet with water might help in doing this. When the oil is ready for frying, in batches, place the vadais into the oil, and fry, turning them a few times with a slotted spoon or spatula, until dark golden in color, about 4 minutes. Remove from the oil and drain on paper towels. Repeat to make 2 or 3 batches.

This makes more than what we eat at one time, so when frying, I take some out 2 minutes early knowing they’ll be fried again next time.

99

Upma (South Indian Cream of Wheat Breakfast)Makes 6 servings

This is a common South Indian breakfast or lunch. As Westerners use farina for breakfast, so do Indians, just with traditional South Indian spices. This is a great light meal or snack to hold you over until your next meal. For times when you don’t feel like cooking, it’s very quick and easy, not to mention tasty.

Upma is light meal in itself, or can be served with Vadais (page 000) or any South Indian dish.

–2 tablespoons olive oil

–2 teaspoons mustard seeds

– 8 dried red chilies, broken into pieces if you’d like more heat

–25 curry leaves (approximately)

–2 cups (380 grams) farina

–2 cups (240 grams) frozen mixed vegetables, thawed

–4 cups water

–2 tablespoons butter

–1½ teaspoons salt

1. Heat a small saucepan over high heat and add the oil. Add the mustard seeds, cover, and cook until the seeds begin to pop, about 30 seconds. When the mustard seeds are almost done popping, add the chilies and curry leaves and cook for 20 to 30 seconds.

2. Add the farina and let it toast in the oil for a minute or two; it should be a light golden brown color. Stir the mixed vegetables, water, and butter into the farina and cook until it becomes thick, about 2 minutes. Stir in the salt and serve.

Leftovers will keep in the refrigerator for a few days. To reheat, just warm in a skillet and add a pinch of salt.

100

MoroccanI consider Moroccan food the second most spiced cuisine, after Indian. Although the same spices are frequently used, Moroccan dishes have a milder flavor, where the taste of the vegetables is still noticeable; in the Indian kitchen, the flavor of the spices prevails. The use of fruits also helps to differentiate Moroccan cooking, giving a unique sweetness to the North African/Mediterranean cuisine.

Vegetable TagineMakes 8 servings

A tagine is a traditional Moroccan cooking pot that helps create what is similar to a stew. Because of its conical lid, the moisture released while cooking continuously drips back into the vegetables, creating a distinct style and flavor. Most of us won’t have this cookware in our kitchen, but you can use a pot and a lid!

Moroccan cooking calls for their indigenous couscous as the grain of choice to serve with tangine.

– 1 cup (200 grams) dried chickpeas, soaked in water for 6 hours or overnight

–2½ teaspoons salt, divided

–3 tablespoons olive oil, divided

–2 eggplants (12 ounces/340 grams), cubed

–3 zucchini (14 ounces/400 grams), cubed

–2 small onions (8 ounces/225 grams), sliced

–1 tablespoon coriander powder

–2 teaspoons turmeric

–1 teaspoon saffron

–1-inch (2.5-cm) piece ginger, grated or minced

– 2 to 3 potatoes (14 ounces/400 grams), cut into ¼-inch (½-cm) slices

–1 carrot, cut into ¼-inch (½-cm) slices

– 1 cup (230 grams) dried Turkish apricots, cut into halves or quarters

1. Drain and rinse the chickpeas, place in a large pot, and add water to cover. Bring to a boil. Reduce the heat and simmer until soft, about 1½ hours. During the last 15 minutes, when the chickpeas are almost soft, add ½ teaspoon of the salt. Set aside.

2. Heat a skillet over medium-high heat and add 1 tablespoon of the oil. Add the eggplant and ½ teaspoon salt and stir. Cook until caramelized, 7 to 8 minutes. Transfer the eggplant to a bowl and set aside. Heat another 1 tablespoon oil in the skillet. Add the zucchini and ½ teaspoon salt and stir. Cook until caramelized, 7 to 8 minutes. Set aside.

3. Heat a large pot over medium-high heat and add the remaining 1 tablespoon oil, the onions, coriander, turmeric, saffron, and ½ teaspoon salt. When the onions become translucent, add the ginger and cook for about 3 minutes, until caramelizing begins. Add the potatoes, carrot, and remaining ½ teaspoon salt and reduce the heat to medium. Cover and cook, stirring occasionally, for about 10 minutes, until the potatoes are almost soft.

4. Add the chickpeas, along with the eggplant and zucchini and stir until well incorporated. Cover and cook for about 5 minutes. Add the apricots, stir, cover, and let blend together for another 5 minutes.

Leftover tagine will last several days in the refrigerator. Reheat over medium heat, adding a pinch of salt to bring out the flavor.

101

ChineseI couldn’t write a vegetarian cookbook without a few Chinese recipes. Maybe it’s because Chinese cooking is one of the first ethnic cui-sines we Westerners are exposed to, after Italian. Or maybe the idea of stir-fried vegetables has an appeal to almost everyone. Whatever the reason, the Chinese kitchen offers numerous possibilities for vegetarians. As always, the traditional vegetarian foods are what I find myself drawn to. There is one exception though, and that is that there are no recipes here with bean curd (tofu). That’s because I don’t care for, or even eat, tofu. We’ve all heard that “it’s healthy”—but to me that’s another way of saying, “it doesn’t taste good, but it’s good for you.” Of course, that’s my personal experience with tofu. If you like tofu, I’m sure you have found many ways to use it, but it’s just not a part of my diet.

What is a part of my diet, is vegetables, and lots of them! Vegetable Fried Rice is an excellent way to add flavor to any vegetable of choice, and Vegetable Lo Mein is for when you have a taste for Chinese flavors, but just not any rice right now. In addition, stir-fried bok choy, broccoli, and mixed vegetables all make an appearance, along with everyone’s favorite: spring rolls.

As is usually the case with most ethnic dishes, I find it’s best to shop at Chinese markets when making Chinese recipes. The markets I shop at always have snow peas and bean sprouts, and their spring roll wrappers taste better and are easier to work with than what’s found at the common supermarket. And finally, and most essential: The soy sauce not only costs less than at the supermarket but tastes better! For people who prefer tamari, which is similar in taste and color, but does not contain gluten, it can be substituted for soy sauce, but I recommend sticking with either soy sauce or tamari when serving more than one of these recipes at the same meal.

102

Vegetable Fried RiceMakes 6 to 8 servings

If I am making Chinese food, fried rice is a must accompaniment; plain rice is just a little to plain for my palate. Whenever I make rice, I always make extra, so this becomes a quick, easy, and tasty way to turn the leftovers into something special—either as a snack, side dish to other Chinese fare, or a simple meal any time of day.

It’s best to use fresh vegetables in fried rice, although frozen vegetables can be substituted in a pinch. Some vegetable options are: carrots and peas (my first choices), red bell pepper, green beans, corn, and bok choy. (I don’t use mushrooms as they have a different flavor that doesn’t blend as well.) If using fresh vegetables, cut them into the size of mixed frozen vegetables—except bok choy, which I cut into 1- by ½-inch cubes. And be sure to add the vegetables in the order from longest to shortest cooking time. So start with green beans (if using) then carrots, wait a minute or two and then add bell peppers, let cook for a minute, and then the other vegetables, which only take 2 to 3 minutes to soften.

– 4 cups water

–2 cups (400 grams) long-grain or basmati rice

–1 teaspoon salt

–2 tablespoons olive oil

–4 cloves garlic, minced

– 2 cups (9 ounces/270 grams) mixed vegetables (see suggestions above), cut into ½-inch cubes

–1 cup (3 ounces/85 grams) bean sprouts

–2 eggs, lightly beaten

–4 teaspoons soy sauce

–4 cups water

–2 cups (400 grams) long-grain or basmati rice

–1 teaspoon salt

–2 tablespoons olive oil

–4 cloves garlic, minced

– 2 cups (9 ounces/270 grams) mixed vegetables (see suggestions above), cut into ½-inch cubes

–1 cup (3 ounces/85 grams) bean sprouts

–2 eggs, lightly beaten

–4 teaspoons soy sauce

1. If using long-grain rice, bring the water to a boil in a large pot. Add the long-grain rice and simmer for about 20 minutes, until all the water is absorbed. (If using basmati rice, rinse the rice 3 times, until the water runs clear. Soak in the 4 cups water in a large pot for at least 5 minutes, or up to 15 minutes. Place the pot over medium-high heat and bring the water to simmer. Reduce the heat and simmer until all the water is absorbed, about 20 minutes.) When the rice is halfway done, add the salt. Set the rice aside.

2. In a wok or skillet, heat the oil over medium-high to high heat and add the garlic. When it takes on some color, about 1 minute, add a bit of water if you need to stop it from overcooking. Add the vegetables in stages, starting with the most dense (which takes the longest to cook) and ending with the least dense. Cook, stirring, until beginning to soften. Add the bean sprouts and eggs and let them sit for a minute. Then stir or fold the eggs 2 or 3 times so there are chunks of eggs in broken scrambled pieces rather than mixed through the vegetables. Add 2 teaspoons of the soy sauce and let the vegetables cool slightly.

3. Fold the rice into the vegetables, then add the remaining 2 teaspoons soy sauce and mix or fold, without stirring so to not break down the rice.

Leftover fried rice will keep in the refrigerator for 5 days. Reheat in a skillet over medium heat, and add a pinch of salt and a little more soy sauce.

103

Broccoli in Garlic SauceMakes 2 large servings

This is my favorite Chinese entree, and an excellent way to enjoy nutritious broccoli, one of the best cool weather vegetables. Serve with plain rice, or better yet, Vegetable Fried Rice (page 000). Or enjoy with Spring Rolls (page 000) and Vegetable Lo Mein (page

000) for a Chinese buffet.

–3 tablespoons olive oil

–4 to 5 cloves garlic, minced

–¾ cup water

– 1 head broccoli (15 ounces/420 grams), cut into florets

–4 teaspoons soy sauce

–½ teaspoon mirin (optional)

–2 teaspoons cornstarch, dissolved in ¼ cup water

1. Heat a wok or skillet over medium-high heat and add the oil. Add the garlic and cook until golden, 1 to 2 minutes. Add the water to stop the cooking of garlic, and then add the broccoli. Cover and steam for about 5 minutes, until almost soft.

2. Add the soy sauce and mirin (if using) and let cook for about 1 minute. Stir in the cornstarch mixture and let this come to a boil, then simmer and cook until the broccoli is soft and the sauce has thickened, 1 to 2 minutes.

Dishes prepared with cornstarch don’t reheat well, so it’s best to make only enough you can enjoy at one sitting.

104

Snow Peas in Garlic SauceMakes 2 large servings

Although this recipe is almost identical to Broccoli in Garlic Sauce (page 000), the snow peas have a very different flavor than broccoli. Usu-ally snow peas come in a large package with more peas than I need here, so I’ll use the remaining snow peas in other recipes, like Chinese Mixed Vegetables (page 000) and Vegetable Lo Mein (page 000).

Serve with Vegetable Fried Rice (page 000) and Vegetable Lo Mein (page 000), with Spring Rolls (page 000) as the appetizer and you have a great Chinese buffet dinner.

–1 tablespoon olive oil

–3 cloves garlic, minced

–8 ounces (225 grams) snow peas

–¼ teaspoon salt

–½ cup plus 1 tablespoon water

–1½ to 2 teaspoons soy sauce

– 1 tablespoon cornstarch, dissolved in 2 tablespoons water

1. Heat a wok or skillet over medium-high heat and add the olive oil. Add the garlic and cook until slightly golden, 1 to 2 minutes. Stir in the snow peas and salt (the snow peas will release liquid and should slow down the garlic caramelizing). As soon as the garlic starts to take on any more color, add the water. When the snow peas begin to soften, about 5 minutes, add soy sauce to taste and let cook for about 1 minute.

2. Add the cornstarch mixture to the snow peas and bring to a boil. Simmer until the sauce thickens, 1 to 2 minutes. Serve.

As with the broccoli, I don’t have good experience when reheating dishes with cornstarch, so don’t count on leftovers.

105

Stir-Fried Bok ChoyMakes 2 large servings

I often use bok choy in my Chinese cooking, but don’t use all of it in any one recipe. What to do with the leftovers? How about stir-frying it with a bit of ginger? Bok choy is not as high on my list of favorites, like broccoli and snow peas, but it’s still very good and worth includ-ing in your Chinese culinary repertoire.

Serve with Vegetable Fried Rice (page 000) along with broccoli or snow peas in garlic sauce for an excellent dinner!

–1 tablespoon olive oil

–3 cloves garlic, minced

–1-inch piece fresh ginger, minced

– ½ head bok choy (14 ounces/400 grams), cut into 1- by ½-inch pieces

–¼ teaspoon salt

–2 teaspoons soy sauce

–1 tablespoon cornstarch, dissolved in 2/3 cup water

1. Heat a large skillet or wok over medium-high heat and add the oil. When hot, add the garlic and ginger and cook until lightly golden, about 2 minutes. Add the bok choy and salt (the salt will help release the liquid from the bok choy). Stir well to incorporate the garlic and ginger and prevent them from overcaramelizing and let cook for about 3 minutes.

2. When the bok choy is nearly soft, stir in the soy sauce. Add the cornstarch mixture, bring to a simmer, and simmer for a minute, until thickened. Immediately remove from the heat and serve.

Again, since this includes cornstarch, it does not reheat well. It is best if you prepare only enough that is needed for your meal.

106

Chinese Mixed VegetablesMakes 2 large servings

Like mixed vegetables? Here’s what I do when I feel like having more than one vegetable front and center stage at a Chinese dinner.Serve with Vegetable Fried Rice (page 000) and Spring Rolls (page 000) for a Chinese treat for dinner.

–2 tablespoons olive oil

– 1 red onion (6 ounces/170 grams), cut into ½-inch strips

–3 cloves garlic, minced

–1-inch piece fresh ginger, minced

– 3½ ounces (100 grams) bok choy, cut into 1-inch cubes

– 1 red pepper (4 ounces/115 grams), cut into 1-inch cubes

– 6 to 8 shiitake or other mushrooms (4 ounces/115 grams)

– ½ head broccoli (6 ounces/170 grams), cut into florets

–1 handful (4 ounces/115 grams) snow peas

–½ teaspoon salt

–4 teaspoons soy sauce

–2 tablespoons cornstarch, dissolved in 1 cup water

1. Heat the oil over high heat in a wok or skillet that has a lid. Add the onion and cook for about 1 minute. (Keep in mind that the onion should not caramelize at all for best results.) Add the garlic and ginger and at the first signs of caramelization, about 2 minutes, then add the bok choy, bell pepper, mushrooms, broccoli, snow peas, and salt. Mix well, cover, and cook for 4 to 5 minutes, until the vegetables soften some, but not too much.

2. Add the soy sauce and the cornstarch mixture. Bring just to a boil, simmer until the sauce thickens, and then serve.

107

Vegetable Lo MeinMakes 4 servings

Here’s something different for dinner rather than Chinese food over rice: Chinese food with pasta! Since it was the Chinese who introduced pasta to the West, it’s good to see and know what they do with it. Here’s my interpretation of stir-fried vegetables with noodles.

Lo mein served with Spring Rolls (page 000) is my favorite combination.

–2½ teaspoons salt

–1 (9-ounce/250-gram) package vermicelli pasta

–4 tablespoons olive oil, divided

–3 cloves garlic, minced

–½-inch piece fresh ginger, minced

– ¼ head bok choy (7 ounces/200 grams), cut into 1-inch squares

–1 handful (4 ounces/115 grams) snow peas

– 1 carrot (3 ounces/85 grams), sliced into 2- by 1⁄8-inch strips

–3 green onions, cut into ¼-inch pieces

– 7 to 9 mushrooms (whole shiitake caps or ¼-inch sliced white mushrooms)

– 1 red bell pepper (4 ounces/115 grams), cut into 1⁄8- by 2-inch strips

–1 handful (3 ounces/85 grams) bean sprouts

–6 teaspoons soy sauce

1. Bring a large pot of water to a boil and add 2 teaspoons salt and the vermicelli. Cook according to package directions until al dente. Drain and set aside.

2. Heat a wok or large skillet over medium-high heat and add 3 tablespoons of the olive oil. When hot, add the garlic and ginger and cook until golden (this will happen quickly). Immediately add the bok choy, snow peas, carrot, green onions, mushrooms, bell pepper, and remaining ½ teaspoon salt. Cover and let cook, stirring occasionally, for about 5 minutes, until the vegetables have begun to soften. Add the bean sprouts and 2 teaspoons of the soy sauce and let this cook for about 1 minute.

3. Add the vermicelli, remaining 1 tablespoon oil, and remaining 4 teaspoons soy sauce. Mix well and let cook for 2 to 3 minutes so the vegetables and noodles blend.

This will keep for several days. Reheat over medium-high heat and add a little more soy sauce.

108

Spring RollsMakes 16 spring rolls

Here’s the way I make one of the most popular Chinese appetizers. Great as a snack or with any Chinese lunch or dinner, spring rolls are easy to make and better than what you’ll get at restaurants.

Serve with your choice of plum sauce, duck sauce, hot sauce, or sweet and sour sauce.

–2 tablespoons olive oil

–2 cloves garlic, minced

–1-inch piece fresh ginger, minced

– ¼ head bok choy (7 ounces/200 grams), cut into julienne

– 1 large carrot (3½ ounces/100 grams), cut into julienne

–3 green onions (2 ounces/60 grams), white parts finely sliced, greens cut into julienne

–½ teaspoon salt

– 3½ ounces (100 grams) vermicelli, cooked according to package instructions until al dente

–1 handful (3 ounces/85 grams) bean sprouts

–1 teaspoon soy sauce

– 16 square spring roll wrappers (frozen spring roll wrappers are easiest to work with)

– Peanut oil, or other oil (corn oil, vegetable oil) for deep frying

109

1. Heat a wok or skillet over high heat and add the olive oil, garlic, and ginger. As soon as light caramelizing begins, 1 to 2 minutes, add the bok choy, carrot, green onions, and salt. Stir-fry for about 3 minutes.

2. Add the cooked vermicelli, bean sprouts, and soy sauce. Mix together and let cook for about 2 minutes. Let the filling cool.

3. Place one spring roll wrapper on your work surface with one corner facing you. Place 2 tablespoons of the filling about 3 inches (7.5 cm) up from the corner facing you, and spread the filling about 4½ inches (11.5 cm) wide across the wrapper. Take the corner towards you and tightly tuck that over the filling and start to roll the wrapper over the filling. About 3½ inches (9 cm) from the top, fold in the sides of the wrapper, and continue rolling to the end. Moisten your finger tips with water and moisten the edge and seal. This can be done after the spring roll is completely rolled, or after the sides have been folded in. Set the spring roll aside and continue making rolls with the remaining wrappers and filling.

4. Meanwhile, heat about 3 inches (7.5 cm) oil in a deep pot to 350°F/175°C. (Or test the oil by dipping in one spring roll; if the temperature is correct, it should be begin to brown after a few seconds.) Place 3 or 4 spring rolls at a time in the hot oil and fry, turning as needed, until golden in color, 2½ to 3 minutes. Remove the rolls with a tongs and transfer to paper towels to drain. Repeat with the remaining rolls.

Leftover spring rolls will keep in the refrigerator for 3 to 4 days. Reheat by putting in hot oil for 1 minute. (If you know you’ll have leftovers, at the initial frying remove the rolls from the oil a little before they turn golden.)

110

MexicanMexican cooking’s distinct style features ingredients such as lime, cilantro, and jalapeño peppers, providing a traditional and authentic taste of Mexico. Beans and rice are also important to the cuisine, providing many options for us vegetarians.

The secret of my favorite Mexican recipes lies in the salsa! The better the salsa, the better everything else will be. I’ve had many compliments on my salsa, and I believe they’re truly deserved. Add some traditional black beans to homemade salsa and you can branch out in a variety of ways.

My experience with Mexican food stretches back to when I was in high school in Ventura, California, when I was exposed to a lot of ethnic food. Though I was not a vegetarian at the time, it had a great impact on me, and today I have more than a few Mexican options for my animal-friendly way of life.

SalsaMakes 6 servings (3 cups)

Now what is Mexican food without salsa? And this one’s the best. Using a knife to finely chop all the ingredients is best for salsa, but a food processor can be used if you stick to the pulse setting. Be careful not to over-pulse, or you’ll end up with a sauce rather than a chunky salsa. Salsa should be kept on ice, not refrigerated.

Serve with your favorite tortilla chips, of course; and be sure to use my salsa in the Tostadas (page 000).

– 2 to 3 medium tomatoes (20 ounces/565 grams), finely chopped or diced

– 1 yellow onion (4 ounces/115 grams), finely chopped or diced

– 1 to 2 jalapeño peppers (1½ ounces/45 grams), seeded (if you like less heat) and finely chopped

– ½ bunch (1½ ounces/45 grams) cilantro (fresh coriander), finely chopped

–2 teaspoons lime juice

–2 cloves garlic, minced

–½ teaspoon cumin powder

–1⁄8 teaspoon black pepper

–Salt

1. In a large bowl, combine the tomatoes and onion. (There should be an approximate 3 to 1 ratio in volume of tomatoes to onion: Too much onion will ruin the salsa.) Add the jalapeño and cilantro and mix until well combined. This is a simple salsa with the basic ingredients, but I find it is better to add more flavor, so let’s continue.

2. Add the lime juice, garlic, cumin, and black pepper to the salsa. Remember the flavors should be blended without one flavor standing out. (Do not add salt until you are ready to serve as salt draws the liquid out of the tomatoes, making the salsa runny or soggy.) Chill the salsa on ice by placing the bowl in a larger bowl filled with ice. You should let sit for at least 1 hour, but do not refrigerate. (Just like refrigerating fresh tomatoes, the refrigerator will spoil the salsa’s flavor.)

3. To serve, add salt (to taste), and mix well.

Although it’s best not put salsa in the refrigerator, if you need to refrigerate the leftovers, they will keep for about 3 days.

111

Spanish RiceMakes 4 servings (3¼ cups)

The secret to Spanish rice is all in the salsa. My salsa will guarantee a perfect flavor harmony. To give even more flavor to the rice, I some-times drain any extra liquid from the salsa into the rice before adding the water.

If you add all the water in the beginning, the rice will not absorb as much of the flavor from the salsa, leaving you with less flavorful rice.

–1 cup (200 grams) basmati rice

–1 tablespoon olive oil

–¾ cup Salsa (page 000)

–1 teaspoon salt, divided

–2 cups water

1. Rinse the rice until the water runs clear, three times is usually good. Let the rice soak in water while you start the next step.

2. Heat the olive oil in a saucepan over medium-high heat. Add the salsa and ½ teaspoon of the salt. Let this cook into a tomato sauce, about 3 minutes.

3. Drain the rice and add to the salsa. Cook, stirring, so the rice begins to absorb the salsa, giving flavor to the rice. When it appears that there is almost no liquid left for the rice to absorb and it is beginning to stick to the bottom of the pan, 1 to 2 minutes, add 1 cup of the water. Let this cook again, stirring, so the rice absorbs the flavor of the salsa.

4. When the rice again appears to have absorbed almost all of the liquid, 7 to 8 minutes, add the remaining 1 cup water and ½ teaspoon salt. Cook until the liquid has been absorbed, 7 to 8 minutes.

Leftover rice will keep in the refrigerator for several days. Reheat over medium heat, adding a pinch of salt. If you have some salsa, add some of the liquid to the rice for more flavor.

112

TostadasMakes 4 servings

This is my favorite Mexican recipe—the one I have most often when I want a taste of Mexico. Rather than just salsa with chips, I find tost-adas (lettuce, beans, Spanish rice, salsa, and chips) to be more flavorful and satisfying. It is a great summer meal when tomatoes are at their peak. If black beans are not available, substitute pinto beans.

–1 cup (200 grams) black beans

–8 cups water

– 1 onion (5 ounces/140 grams), sliced into 1⁄8-inch strips

–Salt

–Boston lettuce or leaf lettuce, torn into pieces

–About 2 cups Spanish Rice (page 000)

–About 2 cups Salsa (page 000)

– 2 (8-ounce/200-gram) bags of your favorite large tortilla chips

113

1. To cook the beans, rinse them and soak in water to cover for at least 6 hours. Drain, rinse, and transfer to a large pot. Add the 8 cups water, bring to a boil, and skim off any foam that occurs. Reduce the heat and let the beans simmer until soft, about 1½ hours. When there is about 15 minutes of cooking left, add the onion and 1 teaspoon salt. Let this simmer until the beans are soft. Set the beans aside without draining. (Makes about 2½ cups drained beans. If you like, make twice the amount of beans (using about 10 cups water), and use the leftovers to make the Black Bean Soup (page 000) or Black Bean Dip (page 000) later in the week. Refrigerate the beans in their cooking liquid for up to 4 or 5 days, or freeze them for even longer.)

2. Line 4 plates with lettuce. Spoon about ½ cup Spanish rice on each serving, leaving the outer edges bare. Use a slotted spoon to drain about ½ cup beans, and place on top of each serving. Lightly salt the beans. Spoon about ½ cup salsa over the beans and rice and lightly salt the salsa. Place tortilla chips around the edges of the plates. Serve, adding more tortilla chips as needed.

114

Vegetarian FajitasMakes 4 servings

What a great summer lunch or dinner: mixed vegetables from the grill pan that are covered with salsa and wrapped in tortillas. This is one of my favorite ways to use bell peppers, and one of the more colorful presentations you can have on your plate.

Serve as a main dish, with Black Bean Soup (page 000) as your appetizer, or as a side dish with tortilla chips and Black Bean Dip (page 000) or Salsa (page 000).

–Olive oil

–2 red bell peppers, cut into ¼-inch strips

–2 orange bell peppers, cut into ¼-inch strips

–2 yellow bell peppers, cut into ¼-inch strips

–1 zucchini, cut into ¼-inch slices

–2 onions, cut into 1/8-inch strips

–Salt

–Black pepper

–8 tortillas (either flour or corn tortillas, I prefer flour)

–Salsa (page 000), optional

–Spanish Rice (page 000), optional

–Black beans (see page 000), optional

1. Heat a grill pan over medium to medium-high heat. Brush with oil. Add about one-fourth of the sliced vegetables to the pan and season with salt and pepper. Grill until light caramelizing begins, about 2 minutes, then toss the vegetables in the pan. Continue grilling, tossing every minute or so, until the vegetables are softened and beginning to brown, 7 to 8 minutes.

2. Place grilled vegetables down the center of one tortilla and top with salsa, Spanish rice, and/or black beans as you like. Fold up the bottom of the tortilla, then one side across to cover, and then the other side. Repeat with the remaining tortillas to make 8 fajitas.

If you’re serving just 2 or 3 with this recipe, the leftover vegetables can be enjoyed later in the week by warming them up on the grill pan to just bring back to temperature.

115

Black Bean SoupMakes 4 servings

Like most soups, this goes great with salad. If you are making Vegetarian Fajitas (page 000), it’s a great first course or side dish.

–1 tablespoon olive oil

–1 cup Salsa (page 000)

–1 teaspoon salt, divided

– 3 cups (660 grams) cooked black beans (see page 000)

–3 to 4 cups water

–3 bay leaves

1. Heat the oil in a large pot over medium-high heat. Add the salsa and ½ teaspoon of the salt. Let this reduce for 3 to 4 minutes, until the tomatoes have broken down but there is still some liquid left in the pot. Mix in the black beans and let cook for 2 to 3 minutes, until there is very little liquid left.

2. Add 3 cups water and the bay leaves. Stir together and let this cook for 15 to 20 minutes, until the flavors become well blended. Depending on how thick you like your soup, add an additional ½ to 1 cup water.

3. Discard the bay leaves. With a hand blender, puree the soup until about one-third of the beans are pureed. Add the remaining ½ teaspoon salt and cook for 5 more minutes. (If the soup becomes too thick or like porridge, add an additional ½ to 1 cup water.)

The soup can be refrigerated for several days. Reheat over medium to medium-high heat and add water to loosen the soup, along with a pinch of salt to bring out the flavor.

116

Black Bean DipUsing the traditional ingredients of black beans and salsa creates a dip for nachos that will be keeper.

In addition to enjoying with nachos, I usually have this with a salad, or as a side dish to Vegetarian Fajitas (page 000).

–1 tablespoon olive oil

–1 cup Salsa (page 000)

–½ teaspoon salt

– 1½ cups (330 grams) cooked black beans (see page 000)

–2 ounces (55 grams) sharp Cheddar cheese

1. Heat the oil in a small saucepan over medium-high heat. Add the salsa and salt and cook until the salsa breaks down to a sauce, 2 to 3 minutes. Stir in the black beans and let cook for 3 to 5 minutes for the flavors to blend.

2. With a hand blender (or in the food processor), lightly puree the bean mixture until almost creamy, with very small pieces of beans; do not overpuree.

3. Cut the Cheddar into small pieces. Return the puree to the pan and place over medium heat. Add the cheese and stir until melted and the beans are creamy. Remove from the heat and serve at room temperature.

Store in the refrigerator for several days. Reheat over medium heat to bring to warm temperature, not hot. Add a pinch of salt and if appears too thick, add a few drops of water to loosen.

117

AmericanAs the product of a nation born of immigrants, the American kitchen is a diverse stew of influences from around the world, and American cooks are always coming up with new ideas. Climate and circumstances also have an influence on the American way of life (and cooking), helping to shape its unique contribution to the global cuisine.

From the Northeastern United States comes my recipes for Boston Baked Beans and Potato Leek Soup; obviously, gumbo comes from the South! As a melting pot of people from various nations, American ways have become a bit homogenized and so has our cooking, so I also include potato pancakes, which many different cuisines call their own. And from my mother I learned to make crepes. Even my way of making salad comes from this American diversity, as I learned to adapt and adopt from living in the USA and being American. Here are some of my favorites (and staples) that are born and bred in the USA.

Boston Baked BeansMakes 8 to 10 servings

When I first decided to stop eating dead-animal flesh, I knew I should incorporate more beans into my diet to make sure I was getting an adequate amount of quality protein. Baked beans was one of my first vegetarian dinners, and still one of my favorites. Served with vegeta-bles and rice or bread, it’s another nutritionally excellent way to be animal friendly, without missing anything in taste.

Serve with rice, couscous, or Garlic Bread (page 000). Or go with a side dish of Sautéed Spinach (page 000), steamed broccoli, zucchini sautéed with garlic, or Rosemary Potatoes (page 000).

– 2½ cups (500 grams) pinto beans

–10 cups water

–3½ teaspoons salt, divided

–¼ cup olive oil

–2 medium onions (14 ounces/400 grams), diced

–7 cloves garlic, minced

– 3 large tomatoes (1¾ pounds/800 grams), crushed in a food processor

–1⁄8 teaspoon black pepper

–1 tablespoon vinegar

–5 teaspoons maple syrup

–4 teaspoons brown sugar

–2 teaspoons molasses

–2 teaspoons Dijon mustard

118

1. Rinse the beans and soak in water to cover for at least 6 hours. Drain the beans, rinse, and transfer to a large pot. Add the 10 cups water, bring to a boil, and skim off any foam that occurs. Reduce the heat and let the beans simmer until soft, about 90 minutes. When there are about 15 minutes of cooking left, add 1 teaspoon of the salt. Set aside without draining.

2. Heat a large pan over medium-high heat and add the oil. Add the onions and 1 teaspoon salt and let the onions turn translucent, 3 to 4 minutes. Add the garlic and cook until beginning to caramelize, about 3 minutes.

3. Add the tomatoes, 1 teaspoon of the salt, and the pepper and reduce for 5 to 7 minutes. Drain the beans (reserve the cooking water). Add the beans to the pan and mix well. Cook, stirring occasionally, until the beans have blended well with the tomatoes, just a few minutes. Add ¾ cup of the bean water, the vinegar, maple syrup, sugar, molasses, mustard, and remaining ½ teaspoon salt. Cook, stirring occasionally, for 30 to 45 minutes, until the flavors blend together.

Leftovers will keep in the refrigerator for 5 days, or can be frozen for a few months. To reheat, cook over medi-um heat and add a little bit of water and salt to bring out the flavor.

119

Potato Leek SoupMakes 8 servings

A classic New England soup that is likable to just about everyone. My wife loves this soup and we have it regularly. With a green salad, it is my favorite soup and salad combo.

–2 tablespoons olive oil

–1 medium onion (4 ounces/115 grams), diced

–2 teaspoons salt, divided

–1 medium leek (4 ounces/115 grams), diced

– 4 medium potatoes (1¾ pounds/800 grams), peeled (if you like) and cubed

–1⁄8 teaspoon black pepper

–2 tablespoons butter

–6 cups water

–¾ cup whole milk

–1½ teaspoons dried thyme

120

1. Heat a large pot over medium-high heat and add the oil. When the oil is hot, add the onion and ½ teaspoon of the salt and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add the leek, potatoes, 1 teaspoon of the salt, and the pepper and cook for 1 to 2 minutes. Add the butter and cook for 2 to 3 minutes, until light caramelizing of the onion and leek begins.

2. Add the water, bring to a boil, reduce the heat, and simmer for about 15 minutes. Add the milk and cook

until the potatoes are soft, about 5 minutes longer. Use a potato masher to mash about half of the potatoes in the soup so there is an assortment of size and texture of potato. Add the thyme and remaining ½ teaspoon salt. Remove from the heat, let cool for 5 minutes, and serve.

This will keep in the refrigerator for several days. Reheat over medium-high heat and add a little water, thyme, and salt to bring out the flavors.

121

Vegetarian ChiliMakes 8 servings

Chili is indigenous to America’s Southwest—as the ingredients (chiles, corn, beans) and style of cooking (all together in a large pot) clearly show. When I first became a vegetarian, chili was one of the first dinners I mastered. Obviously, since then my vegetarian options have grown, but chili is still a great dinner. If you like less heat in your chili, use just one jalapeño and remove its seeds.

This goes best with Garlic Bread (page 000), or if you like to make your own cornbread, that might be even better. A salad will do me just fine as something on the side.

–1 cup (200 grams) pinto beans

–1 cup (200 grams) black beans

–½ cup (100 grams) red kidney beans

–12 cups water

–4 teaspoons salt, divided

–2 tablespoons olive oil

–2 onions (12 ounces/340 grams), diced

–1 teaspoon cumin powder

–½ teaspoon chili powder

–5 to 6 cloves garlic, minced

–2 red peppers (9 ounces/250 grams), diced

–1 green pepper (4 ounces/115 grams), diced

– 1 or 2 jalapeño peppers (1 to 2½ ounces/30 to 70 grams), finely chopped

–1 carrot (4 ounces/115 grams), diced

– 3 medium tomatoes (1¾ pounds/800 grams), crushed in a food processor

–1⁄8 teaspoon black pepper

– 1 ear of corn, kernels stripped from the cob; or 1 cup (150 grams) frozen corn

1. Rinse all the beans and soak in water to cover for 6 hours. Drain the beans, rinse, and transfer to a large pot. Add the 12 cups of water, bring to a boil, and skim off any foam that occurs. Reduce the heat and simmer until the beans are soft, about 1½ hours. (Skim the foam off

while they are cooking.) You might want to start with 8 or 10 cups of water and then add the remaining (boiling) water as they cook. When there are about 15 minutes of cooking left, add 2 teaspoons of the salt. Set aside without draining.

2. Heat a large pot over medium-high heat and add the olive oil. Add the onions and ½ teaspoon salt and cook, stirring occasionally, until translucent, 3 to 4 minutes. While the onions are cooking, add the cumin and chili powder. Add the garlic and let soften and begin to caramelize, 2 to 3 minutes. Add the red, green, and jalapeño peppers, the carrot, and ½ teaspoon salt. Mix well and sauté for about 5 minutes, until the vegetables become soft.

3. Add the tomatoes, ½ teaspoon of the salt, and the black pepper. Let the tomatoes reduce and blend with the vegetables for 5 to 7 minutes. Drain the beans (saving the bean water). Add the beans and ½ cup of the bean water to the chili and cook for 20 to 30 minutes, until all the vegetables are well combined.

4. Add the corn and remaining ½ teaspoon salt. Cook for about 10 minutes, until the corn is tender. Take off heat and let rest for 5 to 10 minutes before serving.

Chili should stay good for several days in the refrigerator. Reheat over medium-high heat, adding a little water, because (like all food) it will thicken when chilled. This is one of the best foods for freezing and will come in handy on those days that you’re not in the mood for cooking.

122

Mushroom Barley SoupMakes 8 servings

This is my favorite soup, although we don’t have it as often as Potato Leek Soup (page 000). The ancient Greeks believed eating barley would bring them strength. Besides being a way to alternate grains in your diet and receive the benefits of barley, it is just a wholesome and satisfying soup.

Serve with your favorite bread and/or salad.

–2 tablespoons olive oil

–1 onion (9 ounces/255 grams), diced

–Salt

–4 to 5 cloves garlic, minced

–1 pound (450 grams) cremini mushrooms, cubed

–1⁄8 teaspoon black pepper

–1½ cups (240 grams) pearl barley

–4 bay leaves

–12 cups water

1. Heat a large pot over medium-high heat and add the oil. When the oil is hot, add the onion and ½ teaspoon salt and cook, stirring occasionally, until the onion becomes translucent, 3 to 4 minutes. Add the garlic and cook until the onion and garlic begin to turn golden, 2 to 3 minutes. Add the mushrooms, 1 teaspoon salt, and the black pepper. Let this cook for 2 to 3 minutes to coat the vegetables with oil, onion, and garlic.

2. Add the barley, bay leaves, water, and 1 teaspoon salt. Bring to a boil, reduce the heat, and simmer for 45 to 50 minutes, until the barley is tender. Taste to see if it would be better with another ½ teaspoon of salt. Discard the bay leaves and serve.

Leftover soup will keep in the refrigerator for several days. When reheating, add some water and a pinch of salt.

123

GumboMakes 8 servings

Here’s a great way to use up what’s lurking in the refrigerator, and serve that essential beans and rice combination that sustains us so well. It’s also great for animal-friendly people who happen to like gravy. The secret to gumbo is starting with a good roux (flour cooked in oil or butter), and frying the okra first. Maybe listening to some John Fogerty music will help put you in the mood for making this Creole classic.

Serve gumbo over long-grain rice. A salad on the side works great.

–1 cup (200 grams) black-eyed peas

–13 cups water, divided

–2 teaspoons salt, divided

–½ cup plus 1 tablespoon olive oil

–½ cup all-purpose flour

– 1 red pepper (6 ounces/170 grams), halved, cored, and seeded

– 1 green pepper (6 ounces/170 grams), halved, cored, and seeded

– 1 jalapeño pepper (1 ounce/28 grams), halved, seeded if you like less heat

–1 red onion (6 ounces/170 grams), diced

–3 stalks celery (8 ounces/225 grams), diced

–4 cloves garlic, minced

– Peanut oil or other oil (canola oil, vegetable oil) for deep frying

–12 ounces (340grams) okra, trimmed

–¼ cup fresh flat-leaf parsley leaves, chopped

–2 bay leaves

1. Rinse the black-eyed peas and soak in water to cover for 6 hours. Drain, rinse, and transfer to a large pot. Add 10 cups of the water, bring to a boil, and reduce the heat. Simmer for about 1 hour, until the peas are soft. Add 1½ teaspoons of the salt when there are 15 minutes of cooking left. Drain the peas and set aside.

2. Preheat the broiler. Heat a large pot over medium-low heat. Add the ½ cup olive oil and the flour and stir together to make a roux. Cook, stirring frequently, until it becomes the color of a penny. This will take about

20 minutes or so, and it’s worth the time since this will make a difference in the gumbo. It also gives you time to prepare everything else.

3. Arrange the bell peppers and jalapeño on a baking sheet. Place under the broiler and broil, keeping an eye on them so they soften on one side but don’t blacken too much. Once softened on one side, flip the peppers with tongs and broil on the other side until softened. The timing will depend on your broiler and how far from the heat you place the peppers. Let the peppers cool. Rub off any blackened parts, as they will add an undesired taste to your gumbo. Cut into bite-size pieces and set aside.

4. Heat a skillet over medium-high heat and add the remaining 1 tablespoon olive oil. Add half the onion and celery and remaining ½ teaspoon salt and cook for a few minutes, until softened and sweetened without caramelizing. Add half the garlic and cook for a minute or two at most; do not let this caramelize or it will change the taste of the gumbo. Set the onions aside.

5. Heat about 3 inches (7.5 cm) oil in a large pot to 350°F/175°C. In batches, add the whole okra and fry for a few minutes, until golden but not too dark. Remove with tongs and drain on paper towels.

6. When the roux is the color of a penny, add the drained black-eyed peas, roasted peppers, sautéed onions, and fried okra, along with the remaining onion, celery, and garlic, and the parsley, bay leaves, and remaining 3 cups water. Bring to a boil, reduce the heat, and simmer for 30 minutes or more, until the flavors are well blended. Discard the bay leaves before serving.

Gumbo will keep refrigerated for several days. Reheat over medium to medium-high heat and add just a little water to loosen. A pinch of salt will bring out the flavor when reheating.

124

CrepesMakes 10 crepes

My whole life I’ve been eating crepes. My mother, whose parents were from Czechoslovakia, made polichanky (thin pancakes) through-out my childhood—and still does to this day. As I grew older I noticed how crepes had became a trendy food and that creperies were opening up all over. My mother served crepes with jam or jelly, but I have included other favorite ways to enjoy them.

–2 eggs

–¾ cup whole milk

–½ cup water

–1 cup all-purpose flour

–3 tablespoons butter, melted

–¼ teaspoon salt

–Butter, for greasing the pan

1. Combine the eggs, milk, water, flour, melted butter, and salt in a blender and blend for about 10 seconds, until well combined but not over-blended. Let the batter rest for about 20 minutes.

2. Heat a 12-inch nonstick skillet over medium to medium-high heat, add about 1 teaspoon butter, and let it melt to cover the bottom of the skillet. Pour in ¼ cup of the batter and turn and tilt the skillet so the batter spreads evenly. Put the pan back on the burner and cook until the batter solidifies and the bottom becomes light brown, about 2 minutes. Flip the crepe over with a spatula and let the other side cook for just 1 minute or so, until lightly browned and set on the bottom. No extra butter is needed for the second side if you are using a nonstick skillet. The first crepe may not come out perfectly; consider it a kind of tester to establish the proper level of heat. Repeat with butter and the remaining batter to make about 10 crepes.

3. To serve, fill the center of one crepe generously with your filling of choice (like sautéed mushrooms) and fold the crepe in half, then fold in half again. For a sweeter crepe for a snack, spread a heaping teaspoon of your favorite jam or jelly along the center of the crepe and spread to the edges. Fold the crepe in half and then in half again.

Variations: Dessert Crepes If you’d like to make crepes for dessert, add 1 teaspoon vanilla extract and 2½ teaspoon sugar to the batter and let it rest for 20 minutes. You may need to add a couple of teaspoons of water to the batter right before cooking.

For cinnamon crepes, mix together ¼ cup sugar and ¼ teaspoon cinnamon. Sprinkle 1 heaping teaspoon over a crepe, then fold the crepe in half and then in half again.

For chocolate-banana crepes, spread Nutella or another chocolate spread over a crepe, top with sliced banana, and fold.

I’ll also fill the crepes with vanilla ice cream, then top with my homemade fresh fruit topping: Heat a 10-inch skillet over medium heat and add about 3 tablespoons butter, ½ cup sugar, and 1 cup berries or chopped fruit of choice (I like cherries and blueberries). Add a little cinnamon and let this cook, stirring once or twice, until the fruit has softened and the sauce has thickened. Let cool slightly.

125

Potato PancakesMakes 16 potato pancakes

Here’s a globally popular way to prepare the most versatile of vegetables. I know that many potato pancake recipes use egg and flour, but my wife and I prefer them without; we find they have a better potato flavor this way.

Traditionally, potato pancakes are served with apple sauce and sour cream. They make a great side any time a potato side dish is desired.

– 3 russet potatoes (2 pounds/900 grams), peeled if you like

– 1 teaspoon salt, divided

– 1 onion (6 ounces/170 grams), grated or finely diced

– 1⁄8 teaspoon black pepper

– Olive oil, for shallow frying

1. In a food processor, shred the potatoes. Transfer to a large bowl and stir in ½ teaspoon of the salt. Let sit for about 5 minutes.

2. With your hands, squeeze the potatoes to release as much liquid as you can. This will improve the flavor. Transfer to a separate bowl and add the onion, remaining ½ teaspoon salt, and the pepper.

3. Heat a 12-inch nonstick skillet over medium-high to high heat and add about 3 tablespoons oil, enough to cover the bottom. When it’s hot, spoon the shredded potatoes onto the skillet in 3- to 4-inch patties. Let these cook until a golden color is seen around the edges. Flip the pancakes and continue cooking until golden brown on both sides. Repeat with the remaining potatoes.

126

SaladWhen non-vegetarians think of vegetarian food, salad is what usually comes to mind. Indeed, I do have salad fairly frequently, and occasion-ally I will crave it. But since I have only one or two meals a day, I generally like a hot cooked dinner. But I do enjoy salad for a light lunch or dinner on occasion, and it is usually the same type of salad or slight variation: Greens, maybe one vegetable, and a simple dressing.

Making a great salad is not quite as easy as it may sound. The most important thing—besides fresh greens and vegetables, of course—is a salad spinner! Using a towel or paper towels to dry leafy greens leaves them flat, without the lightness that the salad spinner retains. I find already-washed and packaged salads are never as good as using the fresh ingredients, so try to stick with the real heads of lettuce.

Below is my basic salad and dressing. If I’m having a large salad for my main meal, then croutons are a must, as they make it more of a meal, so I include my recipe for croutons.

Greens–Red-leaf, green-leaf, or Boston lettuce

–Spinach

–Fresh flat-leaf parsley leaves

–Beet leaves (optional)

– Celery leaves (optional; they can have a bitter taste, but are nice in small amounts)

Additional Vegetable(s)–Sliced red peppers

–Kalamata olives

–Shredded carrots

–Halved and sliced cucumber

–Small amount of sliced red or green onions

Dressing–Lemon juice

–Olive oil

–Salt

–Black pepper

–Dried oregano

For the greens, I use about equal amounts of lettuce and spinach. I like parsley, so I use a good handful in my salad, but this can be left out. Add a small amount of beet leaves or celery leaves when you have them to give variety to your salad.

I like a simple, all-green salad best, but will add one of the listed vegetables for variety, or maybe both cucum-ber and red or green onion on occasion. (I’m not real fond of tomato in salad as I find this makes the salad watery and the taste is too noticeable.)

For the dressing, I squeeze a small amount of lemon juice onto the salad, along with a good amount of olive oil and salt and pepper, maybe a little oregano. But truthfully, it’s not unusual for me to use only olive oil on my salad! I would say that this is actually the best, as the true flavor of the salad shines, rather than tasting the salad dressing.

CroutonsCroutons are a must with salad! Without them, salad has too much water content and the croutons help with the balance. For making croutons I use any bread, 1- or 2-day-old works best. (Use whatever bread you like or have on hand: Baguette, batard, Italian, French, sour-dough all work for me. What’s in the house keeps life easy, and I like easy.) Place the bread slices under the broiler until they become dark, but not burnt. Turn the bread and toast the other side. Cut into ½-inch pieces. Heat a small saucepan over medium-high heat and add some olive oil and minced garlic. As soon as the garlic shows a light golden color, add the bread and toss in the oil for about a minute or so, until the crotons are coated with the oil and garlic. Add the croutons to your salad, toss, and serve.

127

DessertsIt would be impossible for me to write a cookbook without desserts! Who would want to go through life without treats, and if so, why?

This chapter includes my favorite baked goods. I don’t consider any of them unhealthy or an obstacle for weight issues, as long as the ingredients are of the highest quality and the portions are moderate. It’s my belief that weight issues are usually not due to what is consumed, but a result of using food to bring comfort and satisfaction because those things are lacking in everyday life! That being said, don’t hesitate to treat yourself to dessert, it is a part of keeping ourselves balanced in life as a whole.

The essence of a great pie is a great pie crust. I use only three ingredients in my crust: flour, salted butter, and water. (You can use unsalted butter, but you will need to add additional salt.) I offer three options: single crust, double crust, and lattice crust, along with my favorite, single crust with a crumb topping. I suggest a specific crust in each recipe, but you can mix and match to make your favorite.

I’m sure you’ve noticed that there have been very few (almost no) recipes with cheese in this book, but cheesecake is how I like cheese, and that’s why I have three recipes here!

Apple muffins, apple kuchen, and carrot cake are all in the “cake” family or style of baking. They are my favorites since apples and cinnamon are a perfect match in baking, and spices always give plenty of flavor to carrot cake.

Finishing the dessert section are my brownies and two favorite cookie recipes—chocolate chip and oatmeal pecan. The cookies are meant to be soft and chewy, so don’t overbake them or they’ll become hard. If they begin to turn golden or darker in color, get them out of the oven ASAP or the cookies will become hard after cooling.

Pie Crust DoughAlthough pie dough is not a full recipe in and of itself, it is the foundation and essential part of all pies. It is important to start with very cold ingredients, and to keep the pie dough well chilled, otherwise the crust will be more like a cake rather than a crust. Start by placing the flour and water in the freezer for 20 minutes or so (don’t worry about the flour becoming too cold). When the water starts to have a skin of ice on it, you’re ready to make your pie dough. (I don’t put the butter in the freezer but just keep it in the refrigerator, because I find it can become too hard and more difficult to work with.)I include below the ingredient measurements for double, lattice-top, and single crusts. The proportions and the method are the same, just different quantities.

Rather than a food processor, I prefer using a pastry cutter to cut in the butter and my hands to knead the dough. I find that with a food processor the dough doesn’t come out as well and using a pastry blender and hands doesn’t take more than 2 minutes or so.

For a Double Crust –2 cups (250 grams) all-purpose flour

– ¾ cup (1½ sticks/170 grams) salted butter, cut into small pieces

–6 tablespoons cold water

For a Lattice-Top Crust–1½ cups (190 grams) all-purpose flour

– 9 tablespoons (128 grams) salted butter, cut into small pieces

–About 4½ tablespoons cold water

For a Single Crust–1 1⁄3 cups (167 grams) all-purpose flour

– ½ cup (1 stick/113 grams) salted butter, cut into small pieces

–¼ cup (60 ml) water

Place the flour in a mixing bowl, and use a pastry blender to cut in the butter until it forms small crumbs. Add most of the water, and knead with your hands until the dough comes together. Add the remaining water if the dough doesn’t come together into a solid ball. (Hav-ing some of the butter not completely blended into the flour is fine if not ideal, as this will give some contrast to the pie crust.) As soon as you can bring all ingredients together, form the dough into a thick disk. The dough can be immediately rolled out, or wrap with plastic wrap and refrigerate for up to 2 days.

128

Pecan PieMakes 8 to 10 servings

As I love all nuts, pecan pie is my favorite of all pies; it’s like eating praline candy! Although I don’t make it often because it’s so rich, I consider pecan pie the best.

Serve with vanilla ice cream, which will help smooth out the richness.

–Pie Crust Dough (page 000), single crust version

– 1 cup (200 grams) granulated or natural raw cane sugar

–½ cup (120 ml) corn syrup

–¼ cup (½ stick/55 grams) salted butter, melted

–3 eggs, beaten

–1 teaspoon vanilla extract

–1⁄8 teaspoon salt

–½ cup (70 grams) pecans, chopped

–1¼ cups (135 grams) pecan halves

1. Preheat the oven to 375°F (190°C).

2. On a lightly floured surface, roll the dough to a 12-inch (30-cm) round. Fit into a 9-inch (23-cm) pie pan, trim, and crimp the edge. Refrigerate or freeze the pie shell while you prepare the filling.

3. In a mixing bowl, combine the sugar, corn syrup, butter, eggs, vanilla, and salt and mix thoroughly. Add the chopped pecans and mix into the filling.

4. Pour the filling into the pie shell and arrange the pecan halves on top. Transfer to the oven and immediately turn the heat down to 350°F (175°C). Bake for 1 hour, until the filling is set.

Note: When your pie is baking, sometimes the crust browns more than what is ideal. If this happens, use strips of aluminum foil to cover the edges.

129

Apple PieMakes 8 to 10 servings

The most classic of all American pies, this is the dessert I make most often, especially in the autumn when apples are everywhere. My mother loves to bake, and she and I have had many apple pie bake-offs. This is one of the winning recipes. (I won’t tell you whether it’s mine or hers!)

The most important step to making a good apple pie (besides a good crust) is to use a mix of apples, so there is a combination of different sweetnesses and textures in the filling. It’s also important to grind a cinnamon stick for the ground cinnamon, as the already-ground cinnamon will not give the same flavor.

I like to use a single crust and a crumb topping for apple pie. You can use a double crust, or a lattice-top crust—just adjust the ingredient amounts for the dough (see page 000) and omit the crumb topping. You’ll have to add more sugar (up to ½ cup more) to the apples if you forego the sweet crumb topping. In fact, depending on what variety of apples you’re using, the amount of sugar used will probably vary. Taste the filling to judge if it needs more sugar.

–Pie Crust Dough (page 000), single crust version

For the Filling– 4 to 5 apples (such as Golden Delicious, Jonagold, Red Delicious, Granny Smith, or a combination), peeled, cored, and thinly sliced (by hand or in a food processor)

– ½ cup (100 grams) granulated or natural raw cane sugar

–1¾ teaspoons freshly ground cinnamon

–¼ teaspoon nutmeg

–1⁄8 teaspoon salt

–3 tablespoons tapioca or all-purpose flour

–2 teaspoons lemon juice

–2 tablespoons salted butter, cut into small pieces

For the Crumb Topping–½ cup (62 grams) all-purpose flour

– ½ cup (100 grams) granulated or natural raw cane sugar

–1¾ teaspoons freshly ground cinnamon

–¼ cup (½ stick/55 grams) salted butter

1. Preheat the oven to 400°F (205°C).

2. On a lightly floured surface, roll out the dough to a 12-inch (30-cm) round. Fit into a 9-inch (23-cm) pie pan, trim, and crimp the edge. Refrigerate or freeze the pie shell while you prepare the filling.

3. To make the filling, place the apples in a large mixing bowl and add the sugar, cinnamon, nutmeg, salt, and tapioca. Toss the apples so they are evenly coated with the sugar. Add the lemon juice and toss again for the lemon juice to spread evenly among the apples.

4. Fill the pie shell with the apple slices, layering them evenly and slightly mounding in the center. Top with dabs of the butter.

5. To make the topping, in a small mixing bowl, combine the flour, sugar, and cinnamon until well blended. Break and then mash the butter into the dry ingredients so that they are evenly spread throughout the butter. Using your hands, squeeze a handful together and let this break apart over the pie to form crumbs. Repeat to cover the pie with the crumbs.

6. Bake the pie for 50 minutes, until the apples are soft when pierced with a knife and the crumb topping is golden brown.

Note: When your pie is baking, sometimes the crust browns more than what is ideal. If this happens, use strips of aluminum foil to cover the top or edges, or any part of the crust to keep it from browning further.

130

Cherry PieMakes 8 to 10 servings

How could someone not like cherry pie? After apple pie, it’s probably the most popular, and for special occasions it’s at the top of my dessert list. To do this right, make sure to use a lattice topping—you’ll have a sure-to-please pie...just by the looks of it!

–Pie Crust Dough (page 000), lattice-top version

–4 cups (1 kilo) sour cherries, pitted

– 1¼ cups (250 grams) plus 3 teaspoons granulated or natural raw cane sugar

–¼ teaspoon ground cinnamon

–½ teaspoon almond extract

–3 tablespoons tapioca

–1 tablespoon salted butter, cut into pieces

1. Preheat the oven to 375°F (190°C).

2. Separate three-fourths of the pie crust dough and form into a ball. On a lightly floured surface, roll out to a 12-inch (30-cm) round. Fit into a 9-inch (23-cm) pie pan, trim, and crimp the edge. Refrigerate the pie shell and remaining dough while you prepare the filling.

3. In a bowl, combine the cherries, 1¼ cups sugar, the cinnamon, and almond extract. Add the tapioca and mix well. Pour the cherries into the pie shell and top with dabs of the butter.

4. Roll out the remaining one-fourth dough to a 9-inch (23-cm) round. Cut into 1-inch-wide strips. Arrange the strips of dough across the top of the filling, alternating and overlapping to make a lattice top. Seal and crimp the lattice strips to the edge of the bottom dough. Sprinkle the remaining 3 teaspoons of sugar (one at a time) across the lattice to help caramelizing.

5. Bake the pie for 1 hour and 15 minutes, until the filling is bubbling and the crust is golden.

Note: When your pie is baking, sometimes the crust browns more than what is ideal. If this happens, use strips of aluminum foil to cover edges or top.

131

Blueberry PieMakes 8 to 10 servings

I look forward to blueberry season every year. Besides eating them as they are, or in yogurt or oatmeal, I often make blueberry pie—an American Northeast, as well as family, tradition. I actually prefer a crumb topping on my blueberry pie, using the same crumb topping as in the Apple Pie (page 000). But I’m offering the double crust here, to show different options. If making with a crumb crust, when you make the filling decrease the amount of the sugar to 1½ cups and the cinnamon to ½ teaspoon.

– Pie Crust Dough (page 000), double crust version

– 6 cups (3 pints) blueberries

– 2 cups (300 grams) granulated or natural raw cane sugar

– 6 tablespoons tapioca

– 1 teaspoon ground cinnamon

– 1⁄8 teaspoon salt

– 1 tablespoon lemon juice

1. Preheat the oven to 400°F (205°C).

2. Separate two-thirds of the pie crust dough and form into a ball. On a lightly floured surface, roll out to a 12-inch (30-cm) round. Fit into a 9-inch (23-cm) pie pan, trim, and crimp the edge. Refrigerate the pie shell and remaining dough while you prepare the filling.

3. In a large bowl, combine the blueberries, sugar, tapioca, cinnamon, salt, and lemon juice. Stir well, and place in the pie shell.

4. Roll out the remaining one-third of the dough to a 10½-inch (27-cm) round. Place on top of the pie and seal and crimp the edge to the bottom dough round. Cut 3 or 4 steam vents in the top of the dough.

5. Bake for 1 hour, until the top crust is golden.

Note: When your pie is baking, sometimes the crust browns more than what is ideal. If this happens, use strips of aluminum foil to cover the top or edges, or any part of the crust to keep it from browning further.

132

Classic CheesecakeMakes 10 to 12 servings

Even though I usually don’t like cheese, cheesecake is just great! I think it’s the texture of cheesecake that I like so much; it is completely different from other baked goods. And the buttery graham cracker crumbs and a little extra sweetening go so well with the texture of cheesecake. Starting with a great plain cheesecake recipe, I’m also including two variations. It’s best to make the crumbs from whole graham crackers—store-bought cracker crumbs have little taste and the end product just isn’t as good. To make your own crumbs, place graham crackers inside a plastic bag and crush with a rolling pin.

For the Crust– 1½ cups (4¼ ounces/120 grams) graham cracker crumbs (from about 10 whole sheets graham crackers)

– ¼ cup (50 grams) granulated or natural raw cane sugar

– ¼ cup (½ stick/55 grams) salted butter, melted

For the Filling– 3 (8-ounce/225-gram) packages cream cheese

– ¾ cup (150 grams) granulated or natural raw cane sugar

– 1 teaspoon vanilla extract

– 3 eggs

– ½ to 1 teaspoon grated lemon zest (I use ¾ teaspoon, a little more or less will just determine how noticeable the lemon flavor will be)

1. To make the crust, preheat the oven to 350°F (175°C). Combine the crumbs, sugar, and butter and press onto the bottom and slightly up the side of a 9-inch (23-cm) springform pan. Bake for 10 minutes, until lightly browned. Remove the crust from the oven and let cool. Increase the oven temperature to 450°F (230°C).

2. To make the filling, combine the cream cheese, sugar, and vanilla in a large bowl and mix at medium speed until well blended. Add the eggs one at a time, mixing well after each addition. Add the lemon zest and mix well.

3. Pour the batter into graham cracker crust. Bake the cheesecake for 10 minutes. Reduce the oven temperature to 250°F (120°C) and continue baking for 30 minutes, until the edges of the cheesecake look set, but the center is still somewhat loose.

4. Loosen the side of the cheesecake by going around the edge with a knife. Let cool completely, then remove the side of the springform pan. Chill for several hours before serving.

133

Chocolate Marble CheesecakeMakes 10 to 12 servings

For a very different look as well as taste, marble cheesecake is something to have in your repertoire. It’s basically the same routine as making a plain cheesecake (without the lemon) and making one third of the filling chocolate, then swirling the plain and chocolate fillings together in the crust. This is a sure win dessert!

For the Crust– 1½ cups (4¼ ounces/120 grams) graham cracker crumbs (from about 10 whole sheets graham crackers)

– ¼ cup (50 grams) granulated or natural raw cane sugar

– ¼ cup (½ stick/55 grams) salted butter, melted

For the Filling– 4 (8-ounce/225-gram) packages cream cheese

– 1 cup (200 grams) granulated or natural raw cane sugar

– 1½ teaspoons vanilla extract

– 4 eggs

– 1½ ounces (40 grams) unsweetened chocolate, melted

1. To make the crust, preheat the oven to 350°F (175°C). Combine the crumbs, sugar, and butter and press onto the bottom and slightly up the side of a 9-inch (23-cm) springform pan. Bake for 10 minutes, until lightly browned. Remove the crust from the oven and let cool. Increase the oven temperature to 450°F (230°C).

2. To make the filling, combine the cream cheese, sugar, and vanilla in a large bowl with an electric mixer at medium speed. Add the eggs, one at a time, mixing well after each addition.

3. Transfer 1½ cups of the filling to a separate bowl and blend in the melted chocolate.

4. Alternately ladle spoonfuls of the chocolate and plain filling into the crust. With a knife, swirl through the batter so chocolate streaks form, but not so much as to blend the fillings.

5. Bake the cheesecake for 10 minutes. Reduce the oven temperature to 275°F (135°C) and continue to bake for 40 minutes, until the edges look set but the center is still somewhat loose. Loosen the side of the cheesecake by going around the edge with a knife. Let cool, then remove the side of the springform pan. Chill for several hours before serving.

134

Cheesecake with Cherry ToppingMakes 10 to 12 servings

Here’s another variation of my favorite cheese dessert. I use sour cream to create a much lighter filling with a better texture to accompa-ny the fruit topping.

For the Crust– 1½ cups (4¼ ounces/120 grams) graham cracker crumbs (from about 10 whole sheets graham crackers)

– ¼ cup (50 grams) granulated or natural raw cane sugar

–¼ cup (½ stick/55 grams) salted butter, melted

For the Filling–4 (8-ounce/225-gram) packages cream cheese

–1 cup (200 grams) granulated or natural raw cane sugar

–3 tablespoons all-purpose flour

–4 eggs

–1 cup (235 ml) sour cream

–1 teaspoon vanilla extract

For the Cherry Topping – 2 cups (360 grams) pitted sour cherries (from about 18 ounces/500 grams unpitted cherries)

–Up to ½ cup (120 ml) water

–2 tablespoons cornstarch

– ½ cup (100 grams) granulated or natural raw cane sugar

–¼ teaspoon lemon juice

1. To make the crust, preheat the oven to 325°F (163°C). Combine the crumbs, sugar, and butter and press onto the bottom and slightly up the side of a 9-inch (23-cm) springform pan. Bake for 10 minutes, until lightly browned. Remove the crust from the oven and let cool. Increase the oven temperature to 450°F (230°C).

2. To make the filling, in a large bowl, blend the cream cheese, sugar, and flour with an electric mixer at medium speed until well blended. Add the eggs one at a time, mixing well after each addition. Add the sour cream and vanilla and blend well into the filling.

3. Transfer the filling to the baked crust. Bake the cheesecake for 10 minutes. Reduce the oven temperature to 250°F (120°C) and continue baking for 1 hour, until the edges look set but the center is still somewhat loose.

4. Loosen the side of the cheesecake by going around the edge with a knife. Let cool, them remove the side of the springform pan. Chill in the refrigerator for several hours.

5. To make the topping, place the pitted cherries in a colander set over a bowl. Let sit for a few minutes to release any juice. If using frozen cherries, place in a colander to thaw and drain. Combine any drained cherry juice with enough water to make ½ cup, then stir in the cornstarch.

6. Combine the drained cherries and sugar in a skillet and bring to a boil over medium-high heat. Add the cornstarch/cherry juice mixture and return to a boil; boil until thickened, 1 to 1½ minutes. Stir in the lemon juice and set aside to cool.

7. Spread the cooled topping on top of cheesecake and refrigerate for 2 hours before serving.

Topping Variations You can use 2 cups blueberries, raspberries, or sliced strawberries instead of cherries. These fruits won’t give off any liquid, so simply dissolve the cornstarch in ½ cup water. The amount of sugar might vary slightly: As the fruit cooks, taste and add additional sugar if needed.

135

Apple KuchenMakes about 12 servings

This cake is great with your morning tea, or with milk for the kids as an after-school snack. It’s lighter than muffins, and surely won’t last long in the house.

For the Dough and Apples–1¼ cups (155 grams) all-purpose flour

–1½ teaspoons baking powder

– 1/3 cup (66 grams) granulated or natural raw cane sugar

–¼ cup (½ stick/55 grams) salted butter, softened

–½ teaspoon salt

–1 egg

–¼ cup milk

–1 teaspoon vanilla

–3 apples, peeled, cored, and sliced

For the Glaze– ¼ cup (50 grams) granulated or natural raw cane sugar

–¼ cup (½ stick/55 grams) salted butter, melted

–1 teaspoon ground cinnamon

1. Preheat the oven to 350°F (175°C).

2. To make the dough, in a large bowl, mix together the flour, baking powder, sugar, butter, and salt until it looks like pie dough. Add the egg, milk, and vanilla. Mix well until a sticky dough forms. Thinly spread the dough on a baking sheet with a wooden spoon or rubber spatula moistened with water. Arrange the apple slices tightly overlapping on top.

3. To make the glaze, combine the sugar, melted butter, and cinnamon in a bowl. Brush the glaze over the apples, spreading evenly.

4. Bake the kuchen for 20 minutes, or until golden.

136

Apple Cinnamon MuffinsMakes 12 Muffins

Apples and cinnamon are a perfect match! With cinnamon and apple in the batter and sugar sweetening the crumb topping, this will be a winner for everyone who gets a taste!

For the Batter–22⁄3 cups (334 grams) all-purpose flour

– 1/3 cup (66 grams) plus ¼ cup (50 grams) granulated or natural raw cane sugar

–4 teaspoons baking powder

–Heaping ¼ teaspoon salt

–1½ beaten eggs

–1 cup (235 ml) milk

–3 tablespoons salted butter, melted

–1½ to 2 cups chopped cored peeled apples

–1 to 2 teaspoons ground cinnamon (to taste)

For the Crumb Topping–¼ cup (½ stick/55 grams) salted butter

–½ cup (62 grams) all-purpose flour

– ½ cup (100 grams) granulated or natural raw cane sugar

–2 teaspoons ground cinnamon

1. Preheat the oven to 400°F (205°C). Line the cups of a 12-cup muffin tin with paper liners.

2. To make the batter, in a large bowl, combine the flour, the 1⁄3 cup sugar, the baking powder, and salt. In a medium bowl, combine the eggs, milk, and melted butter. Add the wet ingredients to the dry and mix just to combine; do not overmix.

3. Combine the apples, remaining ¼ cup sugar, and cinnamon in a bowl and toss so the apples are coated. Fold the apples into the batter.

4. Drop the batter into the lined muffin cups to fill each three-quarters full.

5. To make the crumb topping, mix together all the ingredients with your hands until combined. Top the muffins with the crumb topping. Bake the muffins for 25 minutes, until the muffins have risen nicely and the crumb topping is golden brown, or a toothpick inserted in the center of a muffin comes out clean.

137

Carrot CakeMakes 12 to 14 servings

Like many spice cakes, carrot cake is even better the day after, when the flavors have had a chance to ripen. Wrap well in plastic wrap after cooling, and store unrefrigerated for a day, if possible. The cake can also may be made in a buttered Bundt pan; bake at 350°F (175°C) for 55 to 65 minutes. The cake keeps well for several days—if you can keep it around that long!

For the Cake– 2 cups (400 grams) granulated or natural raw cane sugar

– 1½ cups (355 ml) oil (any oil will work, but a light oil is preferable)

– 4 eggs, lightly beaten

– 2 cups (250g) all-purpose flour

– 2 teaspoons baking soda

– 1 teaspoon salt

– 2 teaspoons ground cinnamon

– ½ teaspoon nutmeg

– ½ teaspoon allspice

– 3 cups grated carrots (from 6 to 8 carrots)

– ¾ cup (90 grams) chopped walnuts

– ½ cup (90 grams) golden raisins (optional)

For the Cream Cheese Frosting–½ cup (1 stick/115 grams) unsalted butter, softened

–1½ (8-ounce/225-gram) packages cream cheese

–1½ cups (180 grams) confectioners’ sugar

–1½ teaspoons vanilla extract

1. Preheat the oven to 325°F (163°C). Butter a 13x9x2-inch baking dish.

2. To make the cake, in a large bowl, with an electric mixer or by hand, mix together the sugar, oil, and eggs. (If working by hand, beat the eggs well first.) Sift together the flour, baking soda, salt, and spices into another bowl. Add the flour mixture to the egg mixture in four equal parts, blending well after each addition.

3. Fold in the carrots, nuts, and raisins (if using). Scrape the batter into the prepared pan. Bake for 60 to 70 minutes, until a tooth pick inserted in the center comes out clean. Let cool on a rack.

4. While the cake is baking, make the frosting: Cream the butter in a large bowl with a mixer until light and fluffy. Mash the cream cheese with a fork and work into the butter. Add the confectioners’ sugar and vanilla and beat vigorously, until blended. (To make in a food processor, cut the butter into chunks and whirl for 4 or 5 seconds. Add the cream cheese and whirl again briefly. Add the sugar and vanilla and blend a few seconds more.)

5. Spread the frosting evenly over the cake and cut into squares.

138

Oatmeal Pecan CookiesMakes 24 cookies

I love nuts! Pecans are sweeter than most nuts and go so well in desserts. Since I always prefer a chewy type of cookie, I use quick oats to make that happen. Remember, like with all cookies, it’s important not to overbake, so the cookies stay soft for days.

– 1½ cups (190 grams) all-purpose flour

–1 teaspoon baking soda

–1 teaspoon salt

–1 cup (2 sticks/230 grams) salted butter

– ¾ cup (150 grams) granulated or natural raw cane sugar

–2 eggs

–1 teaspoon vanilla extract

–2 cups (95 grams) quick oats

–1 cup (140 grams) chopped pecans or walnuts

–24 pecan or walnut halves

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

2. In a medium bowl, mix together the flour, baking soda, and salt. In a large bowl with an electric mixer, beat together the butter, sugar, eggs, and vanilla until fluffy. Stir in the flour mixture and the oats until well combined. Stir the chopped nuts into the stiff dough.

3. Drop the dough by tablespoonfuls 2 inches apart on the baking sheet to make 12 cookies, and place a pecan half on top of each. Bake for 10 to 12 minutes, until light golden. Let the cookies stand for 1 minute before removing to a rack to cool. Repeat with the remaining dough and pecans.

139

Chewy Chocolate Chip CookiesMakes 48 cookies

The most classic of all American cookies! And this version is the very best I’ve ever had. I originally got the recipe from my sister and, as I usually do, adapted it a bit. Only later did I find out that it is actually the famous Neiman Marcus $250 cookie recipe! Serve with vanilla, caramel, or praline ice cream for a great dessert.

I quite often do not have granulated or brown sugar in the house. So instead, I use 2 cups natural raw cane sugar. I also don’t always have a bar of chocolate, so I use a few more chips. I usually use pecans, but walnuts also work great. To see which you prefer, try separating the batter and using both types of nuts in different batches.

–1 cup (2 sticks/230 grams) salted butter

–1 cup (200 grams) granulated sugar

–1 cup (200 grams) packed dark brown sugar

–2 eggs

–1 teaspoon vanilla extract

– 2 cups (250 grams) sifted all-purpose flour (sift before measuring)

– 2½ cups (225 grams) rolled oats, whirled in a food

processer until finely powdered

–1 teaspoon baking soda

–1 teaspoon baking powder

–½ teaspoon salt

–1 (4-ounce/115-gram) chocolate bar, finely grated

–12 ounces (340 grams) chocolate chips

– 1½ cups (210 grams) chopped nuts (preferably pecans or walnuts)

140

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

2. In a large bowl with an electric mixer, cream together the butter, granulated sugar, and brown sugar. Mix in the eggs and vanilla. In a separate bowl, sift together the flour, oats, baking soda, baking powder, and salt. Mix in the grated chocolate. Add the dry ingredients to the wet, stirring just to combine. Stir in the chocolate chips and nuts.

3. Divide the dough into 4 equal portions. Divide one portion into 12 equal pieces and roll into balls. Place the balls on the baking sheet, 2 inches apart, and flatten slightly. Bake for 10 minutes, until baked through but before they become browned. Let the cookies stand for 1 minute before removing to a rack to cool. Repeat with the remaining dough.

141

Caramel–Chocolate Chip BrowniesMakes 16 brownies

This is a wonderful, chewy caramel brownie. Of course with the caramel, the flavor will last longer in your mouth!

–1 (11-ounce/310-gram) bag caramels, unwrapped

–1 (5-ounce/147-ml) can evaporated milk, divided

– 1 (15-ounce/430-gram) box German chocolate cake mix

–2 tablespoons milk

–¾ cup (1½ sticks/170 grams) unsalted butter

–1 cup (140 grams) chopped pecans

–6 ounces (170 grams) chocolate chips

1. Preheat the oven to 350°F (175°C). Butter and flour a 13x9-inch (33x23-cm) baking pan.

2. Melt the caramels with half of the evaporated milk in a medium saucepan over low heat.

3. In a large bowl, mix the cake mix, remaining evaporated milk, milk, and melted butter until well blended. Stir in the nuts.

4. Press half of the dough into the prepared pan. Bake for 6 minutes. Pour the melted caramel mixture over the baked dough. Cover with the remaining dough and sprinkle with the chocolate chips. Bake for 18 to 20 minutes, until a toothpick inserted in the center comes out clean. Cool and chill. (These are great at room temperature or refrigerated.)

142

INGREDIENT EQUIVALENTS

Onions–1 medium=6oz, large=8oz–1 onion (6 ounces/170 grams), diced–2 onions (12 ounces/340 grams), diced–3 onions (1 pound/450 grams), diced–5 onions (2 pounds/900 grams), diced–1 large onion (8 ounces/225 grams), diced

Tomato–1 medium = 8 oz; 1 large = 12oz–2 tomatoes (1 pound/450 grams), cut into wedges– 3 tomatoes (11⁄3 pounds/600 grams), crushed change to 11⁄2 pounds?

–4 tomatoes (2 pounds/900 grams), crushed–1 large tomato (12 ounces/340 grams), pureed

Potato –1 med = 5 oz– 3 medium potatoes (1 pound/455 grams), boiled and cut into cubes

– 4 medium potatoes (1¼ pounds/565 grams), boiled in their skins until knife tender, peeled if you like, and cubed

–carrots 2 med = 5 oz–2 carrots (5 ounces/140 grams), diced

Cauliflower– 1 head = 14 ounces; 1 large head = 24 ounces (so we should change the second one below to ½ large head).

Metric Equivalents(from Joy of Cooking)volume:

–1⁄4 cup = 59.125ml (round to 60ml)–1⁄3 cup = 79ml (80ml)–1⁄2 cup = 118.ml (120ml)–2⁄3 cup = 158ml (160ml)–3⁄4 cup = 177ml (175ml)–1 cup = 236.5ml (235ml)–1 pint = 2 cups = 473ml (475ml)–1 quart = 4 cups = 946ml (950ml or 1L)–1 gallon = 4 quarts = 3.785L (3.8L)

weight:–1 ounce = 28.35g (round to 30g)–2 ounces = 56.7g (55g)–3 ounces = 85g (85g) –4 ounces = 113.4g (115g)–4.5 ounces = 127.58 (128g)–6 ounces = 170g (170g)–8 ounces, 1/2 pound = 226.8g (225g)–3⁄4 pound = 340g (340g)–1 pound = 453.6g (450g)–1 ¼ pounds – 565 g–2 pounds = 900 g

temps:–°F to °C: subtract 32, multiply by 5/9 (.55)–200F = 92C (round to 90)–250F = 121 (round to 120)–300 = 147.4C (round to 150)–325 = 163–350F = 175C–375F = 189C–425F = 216C (round to 215C)–450F = 230C–500F = 257C (round to 260)

143

length:–1/4 inch = .6cm–1/2 inch = 1.25cm–1 inch = 2.54cm–1 1/2 inches = 3.75cm–2 inches = 5cm–3 inches = 7.5cm–8 inches = 20cm–9 inches = 22.9 –13 inches = 32.5–1 foot = 30cm

Solid volume -> weight:source: www.gourmetsleuth.com/cooking-conversions/cooking-conversions-calculator.aspxflour, a-p:

–2 cups = 250g –1 cup = 125g –½ cup 62 –1⁄4 cup = 31.25–flour, whole-wheat: 2 cups = 240g

butter: –4 tb = 55g–1⁄2 cup = 4 oz = 115g–¾ cup = 1 ½ sticks = 170g –1 cup = 8 oz = 225g

gran sugar:–1 cup = 200 g –½ cup = 100 –¼ cup = 50

quinoa:–1 cup = 170g

cilantro leaves: –1⁄4 cup = 4g–1 cup = 16g

yogurt, Greek:–1⁄2 cup = 100g

yogurt, low-fat:–1⁄2 cup = 122.5g

sesame seeds: –1⁄4 cup = 32 g

chickpeas, cooked: –1 cup = 164g

feta, crumbled:–1 cup = 150g

cilantro leaves: –1 cup = 8g

sugar, confect: –4 cups = 480g–2 cups = 240–1½ cups 180g

corn, frozen: –2 cups = 300g