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meatless mains yields 8–10 patties lemon juice (optional) 1 tablespoon freshly squeezed 2 ounces shredded cheese 3 eggs 2 ounces spinach, chopped 2 cups water 1 teaspoon salt continue cooking until golden on the second side. Repeat with the remaining patties. 4 patties in the skillet and cook until well browned on the first side, 8–10 minutes. Gently flip and that the patties will not fall apart when turning. about 10 minutes. Transfer to a bowl and let cool for

yields 6–8 patties
TOFU PATTIES
crusts, cookies, and cakes. Just keep in mind that they ond meat-free day.
Your tofu skeptics will never guess that these patties contain tofu. If you’re pressed for have a high fat content, so if you are calorie conscious, As your family starts to enjoy the benefits of having
time, the vegetables in the recipe can be substituted for 16 ounces Mexican Blend frozen
vegetables. eat them in moderation. more energy, a better mood, and overall well-being, you
A small bit of restructuring will give your body a can build on it until the majority of their meals are nutri-
8 ounces firm tofu 1. Preheat the oven to 350˚ F. Line a cookie sheet with baking well-deserved rest from digesting animal foods. Start ent-rich. Soon you will be less likely to stick something in
1 stalk celery, diced paper. with preparing a meat-free meal one or two nights a the microwave or send for pizza. Small attainable steps
1 large onion, diced 2. Drain the tofu and pat dry with a paper towel. In a nonstick week. Then transition to one meat-free day a week for can have a big impact on your life and will ultimately
¼ cup wheat germ oil or water skillet, sauté the celery and onion in the oil or water. a few weeks, and when you feel ready, introduce a sec- mean better health and fewer trips to the doctor.
for sautéing 3. In a food processor, puree the tofu, sautéed celery and onion,
2 cloves garlic garlic, rice, eggs or egg substitute, and flour or flax meal.
1 cup cooked brown rice 4. Form the mixture into patties, and, if desired, coat with corn- how to “sauté” without oil
2 eggs or egg substitute flake crumbs. Place onto the lined cookie sheet and bake, un-
(see recipe note) covered, for 20 minutes. Vegetables (or any food) sautéed, or “fried,” in a Add vegetables or any other foods you wish to
½ cup whole wheat flour or little oil is undeniably delicious. But many oils sauté, and sauté as in oil, adding more water
¼ cup flax meal (see recipe RECIPE NOTE Eggs can be substituted with arrowroot heated to temperatures above 350˚ F become if necessary. Keep stirring until the vegetables
note on p. 70) starch: 1 tablespoon arrowroot starch plus 1 tablespoon oil carcinogenic and hard to digest. are done. A small amount of oil can be added
1 cup cornflake crumbs, for coating plus 2 tablespoons water equals 1 egg. You can enjoy the great taste of fried veg- if desired—if oil is added during water sauté-
(optional) etables and still eat healthfully. Instead of ing, it floats on top of the water, never reach-
vegetable oil, try using unrefined coconut, ing temperatures higher than the boiling point

yields 5–6 servings palm, avocado, or olive oil. These oils will (212˚ F), avoiding any negative effects.
BAKED TOFU remain stable even when heated and don’t (Taken with permission from the Preventive
A flavorful dish made with fresh ginger, serve it as a snack or toss with noodles or grains as a have the same detrimental effects. However, Healing Institute)
main dish. This dish needs to marinate overnight, so plan ahead. even when using recommended oils, use oil

16 ounces extra-firm tofu, 1. Arrange the tofu in a single layer in a 9x13-inch baking dish. minimally.
cut into ½-inch squares 2. In a small bowl, combine the Bragg liquid aminos or nama You can also “sauté” vegetables in other liquids:
¼ cup Bragg liquid aminos or shoyu, water, ginger, onion, and lemon juice and pour over the a little water, soup stock, or tomato sauce.
nama shoyu tofu. Cover and marinate overnight in the refrigerator. “Water sautéing” has been developed to
¼ cup filtered water 3. Preheat the oven to 350˚ F. Sprinkle the tofu with the sesame eliminate cooking foods in oil. Here’s how to
1 teaspoon fresh ginger, grated seeds and bake for 30 minutes. Bake an additional 5–10 min- do it:
½ medium onion, minced utes if drier and more chewy tofu is desired. Fill a cast-iron or other heavy skillet with water
1 tablespoon lemon juice a quarter inch deep. Heat the water to a boil.
1 tablespoon toasted sesame
seeds

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