Avocado Wasabi Sauce

1 large ripe avocado, peeled and pitted
2 Tbsp fresh lemon juice
1 Tbsp chopped fresh cilantro or parsely
1 green onion, minced
1 Tbsp sesame oil
1 tsp Braggs
2 tsp wasabi powder or to taste (I used double that cause I like it)
2/3 cup homemade tofu mayonnaise

Combine all ingredients in a food processor or blender and process until smooth. Transfer to tightly covered container and refrigerate. Is best used within an hour or so of being made.

We found this avocado wasabi sauce great on bean burgers, or as a dip for raw carrots. The smooth texture of the avocado and the zip of the wasabi make an unsuspectingly great combination of flavors. We haven’t tried it on eggs yet - if you do, let us know what you think.

Basic Miso Soup

For about 4 servings, you need:

* 4 cups of basic dashi stock (see below)
* 1/3 - 1/2 cup of miso
* gu or extra ingredients (see note below)

Heat up the dashi if it's cooled. Simmer any hard ingredients, such as potatoes or daikon radish until tender.

Add any ingredients that don't need any cooking, such as wakame seaweed or tofu.

Take the miso in a ladle, and add a little bit of the hot stock, Mix the miso and stock together in the ladle with a chopstick until the miso is dissolved. This step ensures that there will be no lumps. (Go easy on the miso amount at first, and taste. If you need to add more you can.)

Dissolve the miso mixture in the soup. Don't let it boil or the flavor will dissipate. Serve immediately.

Here are some easy ingredients combinations, or gu, that you can put in the miso soup:

* Cubed tofu and presoaked wakame seaweed cut into small pieces. (A very easy to handle brand of wakame is "Fueru Wakame-chan", available in Japanese or Asian food stores. It comes in precut form in little pouches. Wakame can also be used in seaweed salad. Soak it briefly before using - oversoaking makes it slimy.
Hint: to cube tofu so that it doesn't fall apart, cut it up on a wet chopping board and slide it in the pan slowly, or else cut it up on the palm of your hand.
* Cubed potatoes (simmered in the soup until tender) and wakame. This is one of my favorites in the cold months.
* Julienned daikon radish, simmered until tender.
* Julienned cabbage, simmered until tender.
* Sliced button or shiitake mushrooms, or canned nameko mushrooms., with tofu and some chopped green onion added just before serving.



Vegetarian / Vegan dashi (Japanese stock)

Mizu dashi (water dashi) with kombu
My preference is for a simple kombu based stock, which can be made quite easily by soaking a piece of good quality kombu in water in a closed container overnight in the fridge. Put about a 30cm / 12 inch long piece of kombu in about 2 litres (8 cups) of filtered water. This is more kombu than for the regular kombu and katsuobushi stock, since the kombu has to produce all the umami on its own. If you don’t have time to soak it overnight, you can soak it for a minimum of half an hour at room temperature.

To use, bring the dashi up to a simmer (not a full boil), then take out the kombu. This produces a light colored, subtly flavored dashi. The soaked kombu can be cooked further until soft, and used in stewed dishes and the like.

Dashi using shiitake mushrooms and kombu
If the kombu dashi is too subtle for you, you can try tossing in a couple of good quality dried (never fresh) shiitake mushrooms in the water. This needs to be soaked for at least a couple of hours, or until the shiitake are quite soft. This will produce a light brown colored dashi with an assertive shiitake flavor, which is especially suitable for dishes that will include the shiitake. The soaked shiitake can be used in your dish.

Saving the soaking liquid from shiitake mushrooms
Finally, if you are using shiitake mushrooms for a dish and reconstituting them anyway, save the soaking liquid to use as dashi in the future. I keep the cut off hard stems in it to extract a bit more flavor. It will keep for a few days in the fridge, or can be frozen. (I freeze it in small ziplock bags, laid flat.)

Instant Miso Soup on Go

All you need is a source of boiling water at lunchtime. Put the miso ball and ingredients in the bowl (or you can use a mug), add hot water, and let it sit for a few minutes while the ingredients expand and flavors amalgamate.

The basic rules

* If the added ingredients are salty, use 1 teaspoon miso for an average size miso bowl (which contains about 3/4 cups, or 180ml, of liquid). If the added ingredients are not salted, use 2 teaspoons. Put the miso paste in a twist of plastic wrap.
* Dried ingredients like wakame and finely chopped up ingredients can be combined directly in the miso.
* More watery ingredients like spinach leaves should be carried separately (just tuck them in a corner of your bento box).
* Big dried ingredients should also be carried separately - e.g. komachi-bu, dried wheat gluten.

Some ideas for miso ball miso soups

* Wakame: 1 miso ball combined with a pinch of dried wakame seaweed
* Finely chopped green onion with a 2 tsp. miso ball.
* A small umeboshi with a 1 tsp. miso ball. Interesting sour-salty combo.
* Baby spinach leaves with 2 tsp. miso ball
* Shredded lettuce with 2 tsp. miso ball
* Your favorite furikake with a 1 tsp. miso ball
* Shredded nori and a 2 tsp. miso ball
* Komachi-bu is a small form of fu, dried wheat gluten. It expands in hot water, and has an interesting texture. Use with a 2 tsp. miso ball, perhaps with some green onions.
* Finely cut aburaage (fried bean curd) with a 2 tsp. miso ball
* A spoonful of mixed frozen vegetables (the classic carrots-and-peas for example) with a 2 tsp. miso ball
* A spoonful of frozen or canned corn with a 2 tsp. miso ball

Hot and Sour Cabbage Soup

Serves four to six

1 Tbs Oil
1 Small Onion, minced
1 Small Cabbage, about the size of a grapefruit
2 Large Carrots, chopped
1 15oz Can Tomatoes, blended smooth
6 Cups Water
1 Cup Cubed Pressed, Baked Tofu (or pressed one with very little water)
1/4 Cup Tamari, low sodium
1/3 Cup Seasoned Rice Vinegar (One cup of seasoned rice vinegar is the same as 3/4 cup white rice vinegar plus 1/4 cup sugar plus 2 teaspoons salt)
1 tsp Hot Red Chili Flakes
1/2 tsp Salt
Black Pepper, to taste (a lot!)

Heat a large 5 qt soup pot that has a heavy lid over medium heat. Add oil and onion, and saute until golden. Meanwhile, quarter your cabbage, remove the core, and shred the cabbage with a large chef’s knife. Add carrots, tomatoes, cabbage and water to the pot and stir well. Add the tofu, tamari, vinegar, chili flakes and salt. Bring to a boil, cover, then turn heat down to medium low. Simmer for 20 minutes or until cabbage and carrots are the desired tenderness.

Grind a lot of fresh black pepper over the top and serve.

If you have extra ingredients on hand like bell peppers, mushrooms, or zucchini, feel free to add them in

Baked macaroni with Béchamel sauce

About 4 servings
1 pound (whole wheat) macaroni, cooked
3 Tablespoons light oil (sunflower, peanut, etc.) or sesame oil
2 medium onions, chopped
1 large (organically grown) carrot, julienne cut
3 Tablespoons whole wheat pastry flour or regular unbleached flour
2-1/2 cups water
1/2 pound firm, drained tofu, crumbled
4 Tablespoons tamari soy sauce, or to taste
1 Tablespoon toasted sesame seeds, optional

Preheat oven to 350 deg F. Heat the oil in a large, heavy saucepan. Over medium heat, sauté the onion and carrot until the onion is transparent and lightly browned, about five minutes. Lower the heat and stir in the flour. Brown lightly for about 30 seconds, stirring constantly to prevent burning. Slowly pour in the water, about a half-cup at a time, stirring constantly to prevent lumps (a whisk is helpful). When all the water has been added, return to medium heat and cook, stirring constantly, until smooth and thickened. Stir in the tofu. Season with soy sauce to taste. Place cooked macaroni in a 2-quart casserole dish. Stir in the vegetables and sauce, mixing well to coat. Sprinkle top with sesame seeds, if desired. Bake covered for 20 minutes, then uncovered for another 20 minutes. Remove from oven and allow to rest for ten minutes before serving. Serve hot; leftovers are tasty when reheated

Hot and Sour Shirataki Noodles with Tofu

(serves 2)

14-16 ounces shirataki noodles, packed in water (two 7 or 8 ounce packages) OR regular thin noodles, such as buckwheat soba or angel hair pasta. Just make the noodles according to package directions and then add them at the end of the recipe.
2 cups water
1 tbsp. soy sauce
1/8 tsp. sesame oil

8 ounces extra firm tofu, cut into cubes
1 tbsp. soy sauce
1/4 tsp. sesame oil

1 1/2 tsp sesame oil
1/4 tsp. red pepper flakes
1 tsp. chopped garlic
4 finely chopped green onions
8 ounces mushrooms, sliced
2 tbsp. lime juice
1 tsp. hot Chinese chili sauce (to taste)
3 tbsp. soy sauce
1 tsp. sugar
shredded Napa Cabbage
chopped toasted peanuts

Drain and rinse the shirataki noodles and place them in a saucepan with the water, soy sauce, and sesame oil. Bring to a boil and cook for 2 minutes. Remove from the heat and set aside.

Toss the tofu cubes with the 1 tbsp. soy sauce and 1/4 tsp. sesame oil and set aside while you heat an oiled non-stick skillet or wok. When the skillet is hot, lift the tofu from the marinade and pan-fry it until it is lightly brown on all sides. Remove it from the skillet and place it back in the bowl with the marinade. Stir gently, and set aside.

Add the remaining 1 1/2 tsp. sesame oil to the pan. Over medium-high heat, stir fry the red pepper, garlic, green onions, and mushrooms until the mushrooms start to exude their juices. Add the lime juice, 3 tbsp. soy sauce, and sugar, and stir well. Continue stir-frying until the mixture boils.

Drain the noodles and add them to the pan, along with the tofu and its marinade. Toss well to mix. Serve on a bed of shredded cabbage and sprinkle with chopped peanuts.

Baked Spinach Kofta with Cucumber-Soy Yogurt Sauce

Baked Spinach Kofta
Makes 4 servings.
2 medium red potatoes, about 12 ounces
6 ounces fresh spinach
2 ounces tofu
2 teaspoons nutritional yeast flakes
2 teaspoons lemon juice
1 teaspoon salt
1 teaspoon cumin seeds
1/2 onion, minced
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1/2 teaspoon garam masala
3 tablespoons chickpea flour (besan)

Peel the potatoes, dice them into 1/2-inch pieces, place them in a saucepan, and cover them with water. Boil until the potatoes are tender and then drain them well and mash. Set aside.

Bring a large pot of water to a boil. Add the spinach and blanch for one minute, or just until wilted. Drain well in a colander. Put the spinach along with the tofu, nutritional yeast, lemon juice and salt into a food processor and process until crumbly. Set aside.

Spray a large skillet with canola oil and bring it to medium-high heat. Add the cumin seeds and toast for one minute. Add the onions, garlic, and ginger and sauté until the onions are soft, about 3 minutes. Add the garam masala, stir, and immediately add the potatoes and the spinach mixture. Cook, stirring, for 3 more minutes. Remove from the heat and spoon into a large bowl.

Add the chickpea flour and stir well. Allow to cool until easy to handle. Shape into about 20 balls, approximately 1-inch in diameter. (Don't worry about getting them perfect; they will naturally flatten out some during baking.) Place on an oiled cookie sheet or a silicone baking mat:

Preheat oven to 450F. Bake for 10 minutes and then turn the kofta. Bake for 10 more minutes and turn again. Bake for 10 more minutes or until all sides are lightly browned.

Serve with Cucumber-Soy Yogurt sauce (below), garnished with tomatoes, red onion, and hot chile peppers. This makes a delicious stuffing for whole wheat pita bread or chapatis.

Cucumber-Soy Yogurt Sauce

1 small or 1/2 large cucumber
1 cup plain soy yogurt
1/4 cup diced red onion
1-2 tablespoons minced mint leaves
1-3 tablespoons lime juice (use more if you are using store-bought soy yogurt because it tends to be sweetened)
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
salt and freshly ground pepper, to taste

Peel and finely dice the cucumber. Place the pieces in a colander and allow the liquid to drain while you mix the other ingredients in a bowl.

Before adding the cucumber, blot it lightly with a paper towel to remove excess moisture. Add it to the yogurt mixture and stir to combine. Refrigerate for at least 1/2 hour to allow the flavors to blend.

Tofu Pesto Pasta Salad

3 cups fresh basil (or 2 cups basil and one cup spinach)
3-4 large cloves garlic
1/4 cup walnuts, pine nuts, or raw cashews
1/2 container silken tofu (about 6 ounces)
2 tablespoons water
1 tablespoon nutritional yeast
1/2 tsp. salt, or to taste
1 lb. pasta, cooked according to package directions and rinsed with cool water
1-2 large tomatoes, chopped
additional nuts, to taste

In food processor, chop garlic and nuts until finely minced. Add remaining ingredients and process until smooth.

Toss pasta with sauce and tomatoes, and sprinkle with nuts. Serve immediately or at room temperature.

Zesty Dijon and Herb Tofu Spread

Ingredients:

* 1 tablespoon olive oil
* 1 small sweet onion, chopped
* 2 cloves garlic, chopped fine
* 1 block firm tofu
* 1 tablespoon light miso paste
* 1 heaping tablespoon Dijon mustard
* 1 tablespoon cider vinegar
* 2 tablespoons chopped fresh herbs (any combination of dill, basil, thyme, marjoram, oregano, cilantro)
* Sea salt and freshly ground pepper

Preparation:
Warm olive oil in a skillet over medium heat. Add onions and garlic, stir to coat with oil, and reduce heat to low. Cover the pan and cook, stirring occasionally, until onions are tender, about 7 minutes. Let cool.

Place tofu, miso, Dijon, vinegar, and onion mixture in a food processor and blend until creamy. Pulse in herbs and season to taste.

Makes about 2 ½ cups

Almond Soba Noodles Recipe (with Tofu and red curry paste)

Serves 6-8 as a side, less as a main.
You might want to add a touch more curry paste if you like your noodles on the spicy side. On the other hand, if your curry paste is on the spicy side, you might want to go for a bit less - it is to taste really. As I was eating this I couldn't help but think that some blanched broccoli would be a nice addition or substitution for the pea spouts.

2 teaspoons red curry paste
1/3 cup unsalted almond butter
2 tablespoons fresh lemon juice
very scant 1/2 teaspoon salt
6 - 8 tablespoons hot water
12 ounces dried soba noodles
12 ounces extra-firm nigari tofu
4 ounces pea shoots (or other greens, or tiny pieces of broccoli)
12 leaves fresh basil, slivered
1/4 cup sliced almonds, toasted

Make the almond sauce by mashing the curry paste into the almond butter. Stir in the lemon juice and salt. And then whisk in the hot water one tablespoon at a time until you have a pourable dressing that is about as thick as a heavy cream. The dressing thickens as it cools, so feel free to thin it out with more water later on if needed. Taste, and add more salt or more curry paste if you like.

Cook the soba in plenty of rapidly boiling salted water just until tender, then drain and rinse under cold running water. Drain and shake off as much water as possible.

While the pasta is cooking, drain the tofu, pat it dry, and cut it into matchsticks or 1/2-inch cubes. Cook the tofu, along with a pinch or two of salt, in a well-seasoned skillet over medium-high heat for a few minutes, until the pieces are browned on one side. Add a tiny splash of oil if needed to prevent sticking. Toss gently once or twice, then continue cooking for another minute or so, until the tofu is firm, golden, and bouncy. About 15 seconds before the tofu has finished cooking, add the pea shoots to the hot pan.

In a large bowl combine the noodles with 2/3 of the almond sauce. Toss well, be sure all the noodles get coated. Arrange the tofu and pea shoots on top of the noodles, drizzle with the remaining sauce, and garnish with the slivered basil and toasted almonds.

Tofu and Quinoa with Almond Butter Sauce

Serves 4.

Ingredients
1 cup quinoa, rinsed
1 450g package of firm tofu, cubed
2 zucchini, diced
1 red bell pepper, diced
3/4 cup of peas (fresh or frozen)

sauce
2 tbsp almond butter
3 tbsp tamari sauce
2 tbsp water
2 tsp hot chili sauce (less if you don't like spicy--I like spicy! Or more if you like very spicy)
1/2 tbsp rice vinegar

Method
Rinse quinoa, and put in a saucepan with 1 1/2 cups of water. Bring to a boil, then simmer for about 20 min until cooked. Fluff with a fork when ready to serve.

Meanwhile, heat your cast-iron pan or wok at medium-high heat and add your tofu. Sear on each side, then add your diced veggies and let them cook for about 5-10 minutes.

While the veggies are cooking, add all of the sauce ingredients into a blender and whir. (Or, use a jar and just whisk them together really well.) Add the sauce to the veggies and tofu and cook for another minute or so.

Serve sauce mixture over the quinoa.

Creamy Spinach Sauce (or Tofu ricotta with spinach)

Ingredients

1/2 Cup Blanched Slivered Almonds
1/2 Cup Soy or Rice Milk
2/3 14oz. Block Firm Tofu
1/2 Tablespoon Canola Oil
1 Tablespoon Red Wine Vinegar
1/2 Lemon, Juice
1 Teaspoon Sugar
1/2 Teaspoon Salt
1 Teaspoon Onion Powder
Dash Black Pepper
1 Tablespoon Grated Onion, Well Drained
1 1/2 Cups Frozen Spinach, Cooked & Well Drained

Place almonds, soy milk, red wine vinegar, lemon juice, sugar, salt, onion powder and pepper into a blender and blend until smooth.Squeeze water from tofu and place into mixing bowl and crumble with a fork. The key is to make this look like riccota cheese. Now place the almond mixture and spinach into the bowl and mix well.

Tofu Mayonnaise

Egg-Free Mayonnaise
makes 325ml, keeps 2 days in fridge
300g drained tofu, chopped
1 T olive oil
juice of half lemon
1 T cider vinegar (or brown rice vinegar)
1 garlic clove, crushed


Subtle Mayo (for use in other recipes)
6 oz. of firm tofu
1.5 Tbsp apple cider vinegar
1/4 tsp dry mustard
1/4 tsp salt
Pinch of natural sweetener like Stevia or Agave (optional)
3 Tbsp olive oil, sesame oil, flax oil or Udo’s oil - your choice base on flavor preference.

Place all the ingredients, together with 2 T of cold water, in a food processor and blend until smooth. Transfer to a small bowl, cover and chill.

Tofu Burgers

16 oz x-tra firm tofu, squeezed to reduce liquid as much as possible.
1 cup cooked black beans (I used leftovers from the fridge.)
1/4 cup nutritional yeast
1 teaspoon SALT FREE seasoning
3 big chard leaves (use thick veins, steam quickly, chop finely and squeeze to get out liquid)
1 tablespoon ground flax-meal
1 teaspoon salt (more to taste)
1/4 cup sunflower seeds
2 tablespoons coarse prepared mustard
1/4 cup vital wheat gluten
season to taste with pepper-mill and salt

In a bowl, mix everything together. Pat about 1/4 cup packed tofu stuff firmly into burger shapes and place on an oiled cookie sheet and sprinkle with paprika. Mine fetched eleven burgers.

Monica Brant Pancake

4-5 Egg whites
1/4 cup Nonfat cottage cheese
3 ounces Extra firm low fat tofu (abt 1/2 cup)
1/2 cup Old Fashioned oatmeal
Optional:
1/2 scoop Berry flavored with protein

Blend ingredients together.Add vanilla or almond extract, cinnamon and nutmeg. Cook batter like pancakes flipping when the cake bubbles in pan (use nonsticking cooking spray).Add either butter, butter spray or Smart Beat or nothing at all