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:


Banquet of Health (BOH) Penny B. Block. Ó 1994. Available at the Block Center for Integrative Cancer Treatment, 847-492-3040


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

Rainbow Trout Dijon (BOH) p. 173

Grilled Tuna Salad (BOH) p. 168

Curried Yellow Split Pea Soup with Squash and Raisins (LS) p. 49


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 Carmel Sauce (BOH) p. 196

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:


Apple Crêpes with Caramel Sauce



1                    cup whole wheat pastry flour

1 ½      cups soy milk

1                    egg OR egg substitute, lightly beaten

½         teaspoon vanilla

            Canola oil



            Poached Apple Slices (see recipe)


Caramel Sauce

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.



Asparagus with Chinese Black Bean Sauce


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.



Pumpkin Tart with Glazed Pecans


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.