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meatless mains tofu all about your imagination. bilities are limited only by egg salads. The possi- cheesecakes and eggless salad. Create cheeseless to fish dishes, and to tuna tofu to potatoes in a kugel, flavor of any food. Add vors” since it takes on the food of a thousand fla- itself the moniker “the creations. Tofu has earned handy in your culinary It also comes in very lesterol levels. healthy by lowering cho- help keep your heart isoflavones, which may bone health and co

yields 8 servings yields 6 rolls
SOYBEAN BAKE VEGETARIAN SUSHI ROLLS
1 cup boiling water 1. Preheat the oven to 375˚ F. Pour the boiling water This recipe requires time to prepare, but it’s worth it! Roasting the mushrooms
1 cup buckwheat over the buckwheat and set aside. will add a meaty flavor to your sushi rolls.
1 shallot, diced 2. Sauté the shallot and green pepper or squash in the 2 cups sliced portabella mushrooms
1 green bell pepper or unpeeled oil until browned. 2 tablespoons oil
squash, chopped 3. In a blender, puree the soybeans until smooth. Combine with ½ teaspoon salt
2 teaspoons olive oil the bulgur and sautéed vegetables. Sprinkle the tomatoes 3 sheets toasted sushi nori
1 cup cooked soybeans with the salt and cumin and toss. ½ cup toasted black and white sesame seeds
(see recipe note) 4. In a 3-quart casserole dish, place half of the soybean mixture. 3 cups cooked brown or white sushi rice
5 tomatoes, chopped Sprinkle with ½ cup of the cheese and top with half of the to- 2 cups alfalfa, broccoli, radish, pea, or
1 teaspoon salt, for sprinkling matoes. Pour in the rest of the soybean mixture, then the rest sunflower sprouts
1 teaspoon cumin of the cheese, then the tomatoes. Cover and bake for 1 hour. 2 cups vegetables, cut into thin strips:
1 cup shredded cheese carrots, cucumbers, red pepper,
green onion, avocados, unpeeled zucchini
RECIPE NOTE To cook the soybeans, soak them in plenty of water with 1 teaspoon baking soda (see recipe note)
overnight. Rinse and drain. In a 3-quart pot, cook the soybeans in enough water to cover plus 1 1 tablespoon wasabi (see recipe note)
inch for 3–4 hours. Drain and discard the water. Nama shoyu or Bragg liquid aminos
1 tablespoon sliced pickled ginger (see recipe note)
yields 10 patties
SOYBEAN BURGERS 1. Roast the mushrooms: Preheat the oven to 350˚ F. In a me-
dium bowl, toss the mushrooms with the oil and salt to
This is an inexpensive dish when compared to burgers made with meat. Yes, this dish requires
advance prep, but it’s well worth it for its wholesomeness and cancer-inhibiting value. coat. Roast in the oven for 25 minutes.
2. Break the nori sheets in half to form a 7½x4-inch rectangle. Place each sheet
1 cup soybeans 1. Soak the soybeans in plenty of water with the baking soda over- half of nori over a piece of baking paper or a bamboo sushi mat. Sprinkle RECIPE NOTE When cutting
1 teaspoon baking soda night. Rinse and drain. with the toasted sesame seeds. Cover with plastic wrap and flip over. the cucumbers and zucchini, slice
1 strip kombu seaweed 2. In a 3-quart pot, cook the soybeans with the kombu in enough 3. Press approximately ½ cup of rice across the width of each nori sheet the outer layer around the seeds,
Do not use the seeds to fill the
1 stalk celery, minced water to cover plus 1 inch for 3–4 hours. Drain the excess wa- with wet hands, up to ½ inch from the end. For ura maki sushi (inside-out sushi rolls.
1 onion, chopped ter and discard the kombu. rolls) sprinkle lightly with sesame seeds and flip over.
2 cloves garlic, crushed 3. Add the celery, onion, garlic, rice, eggs, oil, almond flour or flax 4. Place a mound of sprouts about 1 inch high across the width of each nori For an extra kick, spread a thin
layer of wasabi over the nori sheet
½ cup cooked brown rice meal, salt, and pepper to the soybeans and blend. sheet and add the roasted mushrooms and vegetables of your choice. before filling.
2 eggs 4. Preheat the oven to 350˚ F and line a cookie sheet with bak- 5. Roll the nori tightly and moisten the edges so that they will stick togeth-
3 tablespoons oil ing paper. Form the mixture into patties and place on the lined er. Slice the roll into 8 slices ¾–1 inch thick with a sharp serrated knife When purchasing pickled ginger
make sure it’s white; if it’s pink,
¼ cup almond flour or flax meal cookie sheet. Bake for 25 minutes. and arrange on a serving plate. Serve with the wasabi, nama shoyu or that means it has been colored
1 teaspoon sea salt Bragg liquid aminos, and pickled ginger. with food coloring.
Dash of ground black pepper, or to taste

280 HEALTHY EVER AFTER soybeans tion either due to the way it is prepared. not fermented, tofu doesn’t affect absorp- bean much more digestible. Though it is activates the phytic acid and renders the absorption. The fermentation process de- tofu do not affect mineral and protein shoyu, Bragg liquid aminos, miso) and Fermented soy products (tamari, nama organic soybeans. cally engineered, so make sure to use only percentage of the soybean crop is geneti- any nutritional value. Additionally, a l

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mixture over the chow mein, and cook for another 15 minutes until thickened. Serve over steaming brown rice.

ger juice to the skillet. Cook, covered, for 15 minutes.

cholent mix

all about