Put the lettuce and kale in a large bowl. Add the dressing and Nut Parmesan and toss until the greens are evenly coated. Top with the tempeh croutons.
PER SERVING
calories: 189
protein: 12 g
fat: 11 g
carbohydrate: 16 g
dietary fiber: 5 g
calcium: 134 mg
iron: 3.4 mg
magnesium: 83 mg
potassium: 595 mg
sodium: 292 mg
zinc: 1.4 mg
thiamin: 0.2 mg
riboflavin: 0.2 mg
niacin: 3.4 mg
folate: 102 mcg
vitamin A: 541 mcg RAE
vitamin C: 76 mg
omega-6 fatty acids: 2.9 g
omega-3 fatty acids: 0.2 g
Tempeh or Tofu Croutons
These tasty nuggets are terrific on Caesar Salad ( page 214 ) as well as on any other salad. Also use them hot from the oven to top dinner bowls or pasta.
MAKES 8 OUNCES (240 G), 8 SERVINGS
1 tablespoon (15 ml) tamari
1 teaspoon (5 ml) Italian seasoning or mixed herbs and spices of your choice
1 teaspoon (5 ml) balsamic vinegar
¼ teaspoon (1 ml) ground turmeric
8 ounces (240 g) tempeh or firm or extra-firm tofu, cut into ½-inch (1¼-cm) cubes
1 tablespoon (15 ml) nutritional yeast flakes
Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with a silicone mat or parchment paper.
Put the tamari, Italian seasoning, vinegar, and turmeric in a small bowl and stir to combine. Add the tempeh and gently stir until evenly coated. Sprinkle with the nutritional yeast and gently stir again.
Arrange the tempeh in a single layer on the lined baking sheet. Bake until crispy, 25, 30 minutes.
PER SERVING
calories: 58
protein: 6 g
fat: 3 g
carbohydrate: 3 g
dietary fiber: 2 g
calcium: 32 mg
iron: 1 mg
magnesium: 24 mg
potassium: 124 mg
sodium: 128 mg
zinc: 0.3 mg
thiamin: 0.02 mg
riboflavin: 0.1 mg
niacin: 1.8 mg
folate: 7 mcg
vitamin A: 0 mcg RAE
vitamin C: 0 mg
omega-6 fatty acids: 1 g
omega-3 fatty acids: 0.06 g
Nut Parmesan
MAKES ABOUT 1¼ CUPS (310 ML), 20 SERVINGS
This great-tasting, dairy-free Parmesan should be a staple in your fridge. This one is made with nuts and seeds, which provide a crumbly texture, and nutritional yeast, which adds an irresistible cheesy flavor. Use it just as you would dairy-based Parmesan.
½ cup (125 ml) raw cashews
¼ cup (60 ml) raw almonds
¼ cup (60 ml) raw sunflower seeds
3 heaping tablespoons (45 ml) nutritional yeast flakes
1 heaping teaspoon (5 ml) onion granules
1 heaping teaspoon (5 ml) garlic powder
¼ teaspoon (1 ml) salt
Put the cashews, almonds, and sunflower seeds in a food processor and pulse just until crumbly. Add the nutritional yeast, onion granules, garlic powder, and salt and pulse just until combined. Store in a sealed container in the refrigerator.
PER TABLESPOON (15 ml)
calories: 39
protein: 2 g
fat: 3 g
carbohydrate: 2 g
dietary fiber: 0.6 g
calcium: 8 mg
iron: 0.4 mg
magnesium: 14 mg
potassium: 48 mg
sodium: 30 mg
zinc: 0.25 mg
thiamin: 0.02 mg
riboflavin: 0.02 mg
niacin: 0.16 mg
folate: 1.5 mcg
vitamin A: 0 mcg RAE
vitamin C: 0.12 mg
omega-6 fatty acids: 0.5 g
omega-3 fatty acids: 0 g
DRESSINGS, DIPS, SAUCES, AND CHIPS
Caesar Salad Dressing
Of course this is perfect for Caesar Salad ( page 214 ), but give it a try on other salads or on full-meal bowls.
MAKES ABOUT 1 CUP (250 ML), 8 SERVINGS
⅓ cup (85 ml) raw cashews, rinsed, or soaked for 4, 8 hours and then drained and rinsed
⅓ cup (85 ml) water
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) nutritional yeast flakes
2 tablespoons (30 ml) tahini
2 teaspoons (10 ml) capers
1 teaspoon (5 ml) caper brine
1 teaspoon (5 ml) Dijon mustard
1 teaspoon (5 ml) vegan Worcestershire sauce (optional)
1 large garlic clove
¼ teaspoon (1 ml) salt
¼ teaspoon (1 ml) ground black pepper
Put all the ingredients in a high-speed blender and process until smooth and creamy.
PER 2 TABLESPOONS (30 ml)
calories: 58
protein: 2 g
fat: 4 g
carbohydrate: 4 g
dietary fiber: 0.6 g
calcium: 9 mg
iron: 0.6 mg
magnesium: 20 mg
potassium: 67 mg
sodium: 108 mg
zinc: 0.5 mg
thiamin: 0.09 mg
riboflavin: 0.01 mg
niacin: 0.3 mg
folate: 6 mcg
vitamin A: 0.3 mcg RAE
vitamin C: 3 mg
omega-6 fatty acids: 1.3 g
omega-3 fatty acids: 0.02 g
Creamy Dill Dip
MAKES 1½ CUPS (375 ML), 6 SERVINGS
Fresh dill is the magic ingredient in this dip. Serve it with raw veggies or swirl it into soup to add flavor and creaminess.
¾ cup (185 ml) cashews, rinsed, or soaked for 4, 8 hours and then drained and rinsed
½ cup (125 ml) unsweetened soy milk or other nondairy milk
1 tablespoon (15 ml) lemon juice
1 tablespoon (15 ml) apple cider vinegar
1 clove garlic, minced
½ teaspoon (2 ml) salt
½ teaspoon (2 ml) onion powder
¼ cup (60 ml) finely chopped fresh dill
Put the cashews, milk, lemon juice, vinegar, garlic, salt, and onion powder in a highspeed blender and process until smooth. Transfer to a bowl or storage container and stir in the dill. Stored in a sealed container in the refrigerator, the dip will keep for 3, 4 days.
CREAMY DILL DRESSING: Increase the nondairy milk to 1¼ cups (310 ml), the lemon juice to 3 tablespoons (45 ml), the apple cider vinegar to 2 tablespoons (30 ml), the onion powder to 1 teaspoon (5 ml), and the fresh dill to ⅓ cup (85 ml). Serve over a green salad or a potato- or pasta-based salad. Makes 2⅓ cups (585 ml).
PER ¼ CUP (60 ml)
calories: 96
protein: 3 g
fat: 7 g
carbohydrate: 6 g
dietary fiber: 0.7 g
calcium: 26 mg
iron: 1.2 mg
magnesium: 0.28 mg
potassium: 129 mg
sodium: 209 mg
zinc: 1 mg
thiamin: 0.1 mg
riboflavin: 0.04 mg
niacin: 0.9 mg
folate: 5 mcg
vitamin A: 1.5 mcg RAE
vitamin C: 2 mg
omega-6 fatty acids: 1.2 g
omega-3 fatty acids: 0.01 g
Lemon-Tahini Dressing
Tahini can be used to flavor sauces and soups or to make salad dressings creamy. If the oil in your tahini rises to the top, just give it a good stir before using. This dressing can also be used as a sauce for full-meal bowls, steamed broccoli and other vegetables, baked potatoes, or beans. Freshly squeezed lemon juice provides better flavor than bottled, along with more vitamin C and no sulfites.
MAKES 2⅓ CUPS (585 ML), ABOUT 12 SERVINGS
1 cup (250 ml) water
2 / 3 cup (165 ml) tahini
2 / 3 cup (165 ml) lemon juice
1½ tablespoons (22 ml) tamari
1 pitted medjool date, or 2 small pitted soft dates
4 cloves garlic, crushed
Pinch cayenne (optional)
Put all the ingredients in a high-speed blender and process until smooth. Stored in a sealed container in the refrigerator, the dressing will keep for 3 weeks.
PER 3 TABLESPOONS (45 ml)
calories: 87
protein: 3 g
fat: 7 g
carbohydrate: 6 g
dietary fiber: 1.4 g
calcium: 58 mg
iron: 1.2 mg
magnesium: 0.2 mg
potassium: 89 mg
sodium: 136 mg
zinc: 0.6 mg
thiamin: 0.2 mg
riboflavin: 0.07 mg
niacin: 0.8 mg
folate: 15 mcg
vitamin A: 0.5 mcg RAE
vitamin C: 6 mg
omega-6 fatty acids: 3 g
omega-3 fatty acids: 0.05 g
Cheezy Koasteo Reo pepper Dressing
MAKES 2 CUPS (500 ML), 16 SERVINGS
This dressing is reminiscent of cheese sauce. It’s spectacular as a topping for vegetables, potatoes, and pasta. Serve it cold, room temperature, or heated. The dressing will thicken when stored in the refrigerator.
1 cup (250 ml) unsweetened nondairy milk or water
¾ cup (185 ml) roasted red peppers (about 2 large) , homemade or jarred
½ cup (125 ml) cashews, rinsed, or soaked for 4, 8 hours and then drained and rinsed
½ cup (125 ml) hemp seeds
3 tablespoons (45 ml) nutritional yeast flakes
2 tablespoons (30 ml) tamari
2 tablespoons (30 ml) lemon juice or apple cider vinegar
2 cloves garlic, peeled
Ground black pepper
Pinch cayenne, optional
Put the milk, red peppers, cashews, hemp seeds, nutritional yeast, tamari, lemon juice, and garlic in a high-speed blender and process until smooth and creamy. Season with pepper and optional cayenne to taste. Stored in a sealed container in the refrigerator, the dressing will keep for 3, 4 days.
PER 2 TABLESPOONS (30 ml)
calories: 82
protein: 4 g
fat: 5 g
carbohydrate: 6 g
dietary fiber: 0.8 g
calcium: 15 mg
iron: 1 mg
magnesium: 48 mg
potassium: 95 mg
sodium: 305 mg
zinc: 0.3 mg
thiamin: 0.08 mg
riboflavin: 0.02 mg
niacin: 0.9 mg
folate: 7.2 mcg
vitamin A: 16 mcg RAE
vitamin C: 2 mg
omega-6 fatty acids: 1.9 g
omega-3 fatty acids: 0.5 g
Liquid Gold Dressing
This dressing supplies omega-3 fatty acids and is packed with B vitamins. When it’s made with nutritional yeast that is grown on a medium enriched with vitamin B 12 , you’ll obtain that vitamin when you eat the yeast. The zucchini creates a dressing that’s relatively low in fat but still has body. If you opt not to peel the zucchini, the dressing will have a green tinge.
MAKES 2 CUPS (500 ML), 8 SERVINGS
2 cups (500 ml) peeled and chopped zucchini
¾ cup (185 ml) hemp seeds
½ cup (125 ml) lemon juice, lime juice, or apple cider vinegar
½ cup (125 ml) nutritional yeast flakes
2 tablespoons (30 ml) tamari
4 teaspoons (20 ml) ground golden flaxseeds
2 cloves garlic, crushed
1 teaspoon (5 ml) Dijon mustard
1 teaspoon (5 ml) ground cumin
1 teaspoon (5 ml) ground turmeric
Put all the ingredients in a high-speed blender and process until smooth. Stored in a sealed container in the refrigerator, the dressing will keep for 4 days.
PER ¼ CUP (60 ml)
calories: 34
protein: 3 g
fat: 1 g
carbohydrate: 5 g
dietary fiber: 1.7 g
calcium: 14 mg
iron: 0.7 mg
magnesium: 14 mg
potassium: 131 mg
sodium: 270 mg
zinc: 0.2 mg
thiamin: 0.05 mg
riboflavin: 0.06 mg
niacin: 0.7 mg
folate: 13 mcg
vitamin A: 3 mcg RAE
vitamin C: 13 mg
omega-6 fatty acids: 0.1 g
omega-3 fatty acids: 0.33 g
Gado Gado Sauce
MAKES ABOUT l½ CUPS (375 ML)
This spicy peanut sauce can also be used on salads or power bowls. It’s also an excellent dip for collard wraps. Tahini replaces the more traditional sesame oil used in peanut sauce, and dates replace the sugar. Although tamarind paste is optional, it is a traditional part of gado gado sauce. If refrigerated, the sauce may thicken too much. Add a little water or unsweetened nondairy milk to thin to the desired consistency.
½ cup (125 ml) organic peanut butter
2 tablespoons (30 ml) tahini
2 tablespoons (30 ml) lime juice
¾ cup (185 ml) boiling water
1 tablespoon (15 ml) tamari
1 teaspoon (5 ml) tamarind paste (optional)
2 pitted medjool dates
½ inch (1.25 cm) piece ginger, peeled
2 cloves garlic
1, 3 small hot peppers, or ½ teaspoon hot sauce
Put all the ingredients in high-speed blender and process on high until smooth. Refrigerate until ready to use.
PER SERVING
PER 3 TABLESPOONS (45 ml)
calories: 148
protein: 5 g
fat: 10 g
carbohydrate: 11 g
dietary fiber: 2 g
calcium: 15 mg
iron: 0.8 mg
magnesium: 12 mg
potassium: 114 mg
sodium: 129 mg
zinc: 0.3 mg
thiamin: 0.07 mg
riboflavin: 0.02 mg
niacin: 0.7 mg
folate: 8 mcg
vitamin A: 12 mcg; RAE
vitamin C: 18 mg
omega-6 fatty acids: 0.9 g
omega-3 fatty acids: 0.2 g
Cheezy Kale Chips
Kale chips make a fun addition to a light lunch and are a perfect treat for guests. They are best made in a dehydrator, but if you don’t have a one, an oven will do the trick.
MAKES 8 SERVINGS
6 cups (1.5 L) stemmed and coarsely torn kale leaves, packed
½ cup (125 ml) Cheezy Roasted Red Pepper Dressing ( page 220 )
Put the kale and dressing in a large bowl and massage until the leaves are evenly coated with the dressing.
If using an oven, preheat the oven to 250 degrees F (121 degrees C). Lightly mist two baking sheets with nonstick cooking spray. Arrange the kale in a single layer on the lined baking sheets, making sure the pieces don’t overlap. Bake until crispy, 45, 60 minutes. Watch closely to ensure they don’t burn.
If using a dehydrator, arrange the kale in a single layer on dehydrator trays, making sure the leaves don’t overlap. Dehydrate at 130 degrees F (50 degrees C) until crispy, 10, 12 hours.