September 10, 2007
Coconut milk is yummy and essential in many Thai curry recipes. However it is high in fat (about 80% of its calories from fat), not a protein source, and not in the CEA-HOW food plan for weight loss. This recipe substitutes a faux-coconut milk made from soy milk and alcohol-free coconut seasoning. The recipe makes 1 serving, which equals 1 protein, 2 vegetables, 1 fat, 1 condiment.
- 1 tsp peanut oil
- 1 leek, thinly sliced
- Mixed chopped green, red or yellow bell peppers and serrano chiles. Total leek and peppers should equal 2 cups.
- 2 teaspoons green Thai curry paste (condiment) 
- 2 teaspoons alcohol-free Coconut Seasoning 
- 1/2 cup minus 1 tablespoon Vegetarian Stock
- 6 ounces firm tofu, sliced into cubes
- 1/2 cup unsweetened soy milk
- Pinch dried cilantro leaves
- Non-stick cooking spray
-  Generally in the imported foods section of fancier grocery stores, including Whole Foods and Wild Oats.
-  I use alcohol-free seasonings from Frontier
In a saucepan, place the tofu and vegetarian stock. Bring to a slow simmer as other ingredients are cooked.
Spray a skillet with non-stick cooking spray. Add peanut oil and heat the skillet over a medium hot burner. When the skillet is hot, add Thai curry paste and saute for about 1 minute. Add leek and saute for about 1 minute. Add peppers and saute for about 2 – 3 minutes, stirring until all ingredients are well mixed.
Pour the vegetarian stock, but not the tofu, into the skillet and cover. Simmer for about 5 -10 minutes, until peppers are just tender. Add tofu, soy milk, and coconut seasoning, and simmer for 2 minutes more or until tofu is heated through. Garnish with dried cilantro flakes.
September 6, 2007
Makes 1 serving: Equals 1 protein, 2 vegetables, 1 condiment, 1 fat.
1 pound lean ground beef, or 4 ounces browned lean ground beef
Olive-flavored or regular non-stick cooking spray
1-1/2 cups combined red bell pepper and Ortega chile peppers, chopped
1/2 cup tomato, chopped
1/2 cup low- or no-salt tomato sauce
1 teaspoon olive oil
1/4 teaspoon steak & hamburger seasoning 
1/4 teaspoon ground coriander 
1/8 teaspoon granulated garlic  or granulated garlic with parsley 
1/4 teaspoon ground oregano 
1/8 teaspoon smoked paprika or regular paprika 
1/4 heaping teaspoon ground ancho chile pepper 
1/4 teaspoon hot Mexican chile pepper, or to taste 
Coat skillet with non-stick spray. Over medium heat, brown 1 pound of lean ground beef until done. Weigh out 4 ounces of cooked beef and set aside for recipe. Freeze the remaining beef for a future meal.
Add 1 teaspoon olive oil to skillet. Over medium heat, saute for three to five minutes the peppers, tomato, and spices.
Add 1/2 cup tomato sauce and simmer for about 20 minutes.
September 6, 2007
1/2 cup equals 1 condiment. This recipe is used as a base for many vegetarian and vegan recipes.
- 10 Shitake mushrooms (or substitute flavorful mushroom of your choice)
- 1 small leek, sliced
- 4 large carrots, sliced
- 2 cups mung bean sprouts
- 1 cup chopped cilantro stems and leaves
- 4 ginger slices
- 6 garlic cloves, mashed
- 2 large pieces of kombu (seaweed)
- 2 tablespoons soy sauce
- 2 tablespoons unsweetened and unflavored rice vinegar
Place all of the ingredients in a stock pot and cover with cold water. Bring to a boil, reduce heat, and simmer for 40 minutes. Strain and return to the stove. Reduce to half its original volume. Freeze in ½ cup or 1 cup plastic containers.
Adapted from: Vegetarian Cooking for Everyone, by Deborah Madison.