Core Diet Recipes
The following recipes are from Lorna Sass’ Complete Vegetarian Kitchen: Where Good Flavors and Good Health Meet (see below under Cookbooks for other recipes):
Lemon-Scented Asparagus Risotto,
Brown Basmati with Cashews and Currants,
Risotto with Corn and Roasted Peppers,
Cold Sesame Noodles with shiitake
Herbed Mediterranean Rice with Chickpeas
Cookbooks for other recipes:
Two cookbooks are the source of most of the listed recipes:
Health (BOH) Penny B. Block.
1994. Available at the
Lorna Sass’ Complete Vegetarian Kitchen: Where Good Flavors and Good Health
Meet (LS) Lorna J. Sass, Ó 1992, 2002
Grilled Striped Bass with Lemon-Mustard Marinade (BOH) p. 172
Tofu or Tempeh in a vegetable with brown rice stir fry – See Lorna Sass’ Short
Cut Vegetarian: Great Taste in no Time. Ó 1977.
p. 98: Baby Corn with Seasoned Tofu and Straw Mushrooms
p. 99: Cabbage, Tofu, and Red Pepper Stir-Fry.
Bean Burritos (LS) p. 196-197
Sweet and Sour Salmon with Wild Rice and Peapods (BOH) p. 168
Grilled Tuna Salad (BOH) p. 168
Fresh Fish Baked with ginger and garlic (Thai Style White Fish) (BOH) p. 174
Asparagus with Chinese Black Bean Sauce (BOH) p. 135
Cucumber Cilantro Salad (BOH) p. 145
Hot Thai-Style Broccoli (LS) p. 244
Pumpkin Tart with Glazed Pecans (BOH) p. 188
Apple Crepes with
Anise Cookies with Pignoli (LS) p. 377
Steamed Cranberry Pudding (LS) p. 379
Lemon Poppy Seed Cake (LS) p. 352-353
Here are some of these recipes:
1 cup whole wheat pastry flour
1 ½ cups soy milk
1 egg OR egg substitute, lightly beaten
½ teaspoon vanilla
Poached Apple Slices (see recipe)
½ cup rice syrup
¼ cup silken tofu, drained
2 tablespoons maple syrup
1 teaspoon almond butter
1 teaspoon vanilla
1 pinch sea salt
For Crêpes: Sift flour into a large bowl and form a well in center. Add soy milk, egg, and vanilla into well; whisk to form a smooth batter. Allow batter to rest 1 hour. Meanwhile, prepare Poached Apple Slices; set aside.
Brush the bottom of a large skillet or crêpe pan with oil; place over medium heat. Pour ¼ cup batter into skillet, tilting to form an even circle. Cook until golden, about 3 to 4 minutes. Gently lift edge of crêpe with a knife to check for doneness. With a metal spatula, carefully flip crêpe and cook second side until golden. Remove to wax paper-lined platter. Repeat with remaining batter; separate crêpes with wax paper. (Crêpes can be prepared a day or two ahead of time, wrapped in foil, and refrigerated. Reheat wrapped in foil in 350ºF oven for 10 minutes.)
For Caramel Sauce: Heat rice syrup in large sauce pan over medium heat just until boiling. Whisk in tofu, maple syrup, almond butter, vanilla, and salt. Simmer 1 minute; remove from heat.
For Assembly: Preheat oven to 350ºF. Spoon about ½ cup Poached Apple Slices along center of 1crêpe. Roll up and place seam-side-down on a lightly oiled baking sheet. Repeat with remaining crêpes and Poached Apple Slices. Cook filled crêpes 15 minutes; remove from oven. Place 2 apple crêpes on individual dessert plates; spoon warm Caramel Sauce over. Refrigerate leftovers.
2 pounds asparagus spears, trimmed
2 cloves garlic
2 tablespoons fermented oriental black beans, soaked, drained and chopped
1 cup Basic Vegetable Stock*
1 tablespoon kuzu, dissolved in 1 tablespoon water
1 tablespoon plus 1 teaspoon sesame oil, divided
1 tablespoon shoyu
1 tablespoon sake
1 teaspoon brown rice syrup
Steam asparagus over boiling water 5 minutes or until crisp-tender; remove from heat.
Mash together black beans and garlic with fork in medium bowl until smooth; whisk in kuzu mixture, 1 teaspoon sesame oil, shoyu, sake, and rice syrup.
Heat remaining 1-tablespoon sesame oil in large skillet over low heat; stir in asparagus. Stir-fry 1 minute; stir in black bean mixture. Cook 2 minutes or until sauce boils and thickens. Sprinkle with sesame seeds; serve with steamed rice or other grains.
Cucumber Cilantro Salad
2 large cucumbers, peeled, seeded, diced
1 teaspoon umersu (umeboshi ‘vinegar’)
½ red bell pepper, cored, seeded, shopped
2 tablespoons chopped fresh cilantro
2 ½ tablespoons shoyu
3 tablespoons brown rice vinegar
1 tablespoon sesame oil
1 pinch white pepper
Toss cucumbers with umeboshi in a large non-metallic bowl. Press a plate that fits inside of bowl on top of cucumber mixture; weight heavily with vegetable cans or beans. Let stand 1 hour.
Remove weighted plate; rinse cucumber and drain. Toss with bell pepper and cilantro. Wisk together shoyu, rice vinegar, sesame oil, and white pepper; pour over cucumber mixture. Toss to coat; serve chilled.
2 cups cooked pureed pumpkin
1 egg, lightly beaten OR egg substitute
1 cup vanilla-flavored soy milk
1 ¼ cups rice syrup, divided
1 teaspoon cinnamon
1/8 teaspoon nutmeg
1 pinch sea salt
1 pre-baked 9-inch tart shell
½ cup pecan halves
Preheat oven to 400ºF.
In a large bowl, whisk together pumpkin, egg, soy milk, 1 cup rice syrup, cinnamon, nutmeg, and slat. Pour into prepared tart shell; bake 15 minutes.
Reduce oven temperature to 375ºF. Bake 45 minutes or until set; let cool to room temperature.
Meanwhile, in small heavy saucepan over medium heat, bring remaining ¼ cup rice syrup to a boil. Remove from heat; stir in pecan halves. Arrange glazed pecans around the edge of pumpkin tart.