Preheat oven to 350°F.
2. Heat oil in large, heavy saucepan. Add onion, green pepper, and garlic. Cook over medium-high heat for about 5 minutes or until onion is translucent. Add zucchini and mushrooms and cook 5 minutes longer. Cut tofu in ½″ cubes and stir in tofu, tomatoes, tomato paste, 1 teaspoon oregano, 1 teaspoon basil, salt, red pepper, and bay leaf. Reduce heat and partially cover with lid. Simmer 15 minutes, stirring occasionally.
Remove bay leaf and cool slightly. Stir in half the mozzarella. Prepare lasagna noodles according to package directions. Prepare a 13″ × 9″ × 2″ baking dish with nonstick cooking spray.
Spread half the tofu mixture in bottom of baking dish. Arrange half the noodles on top of the tofu mixture, overlapping each noodle slightly. Repeat with remaining tofu mixture and noodles. Top with tomato sauce, remaining herbs, and mozzarella.
Bake about 30 minutes until lasagna is bubbling and lightly browned. Let stand about 15 minutes before serving.
Serves 8
Calories: 317.74
Fat: 9.97 grams
Saturated Fat: 4.23 grams
Carbohydrates: 41.42 grams
Calcium: 261.21 mg
Lactose: 0.0 grams
1 tablespoon plus
1 teaspoon olive oil
1 cup chopped onion
1 cup sliced green bell pepper
5 garlic cloves, minced
2 cups sliced zucchini
1 cup sliced mushrooms
12 ounces firm tofu
2 cups canned crushed tomatoes
½ cup tomato paste
1½ teaspoons dried oregano
1½ teaspoons dried basil
½ teaspoon salt
¼ teaspoon ground red pepper
1 bay leaf
8 ounces shredded mozzarella cheese
9 ounces lasagna noodles
1 cup tomato sauce
Nonstick cooking spray
Shepherd's Pie
This is a great “make ahead” dish made with soy milk, so it's very LI friendly. Make it on a Sunday afternoon so it's ready to pop in the oven when you get home after the usual Monday maze.
Preheat oven to 375°F. Grease a medium-sized casserole dish.
Put potatoes in medium saucepan. Add enough salted water to cover potatoes; water line should rest 1″ above potatoes. Bring to a boil. Reduce heat and simmer about 15 minutes or until potatoes are fork tender.
Warm olive oil in large, deep skillet over medium heat. Add onion. Cook for 5 minutes, stirring constantly. Add eggplant and zucchini to skillet. Cook, partially covered, for 4 minutes, stirring often. Add mushrooms, peas, and garlic. Cook, partially covered, for 3 more minutes, stirring often.
Add tomato paste, cooking about 2 minutes longer. Add tomatoes, basil, vinegar, and thyme. Salt and pepper to taste. Bring to a slow simmer. Cook for about 3 minutes, partially covered.
Transfer mixture to prepared casserole dish. Drain potatoes and mash them, gradually adding soymilk and canola oil. Spread evenly over filling. Bake 20 to 25 minutes or until bubbling hot. Cool at least 5 minutes before serving.
Basil Basics
Basil has a spicy aroma with a warm flavor reminiscent of clove. It's a bit peppery. To bring out the best in basil leaves, be sure to tear rather than chop the leaves. Basil is fragile and needs to be handled with care. It's best when used fresh!
Serves 6–8
Calories: 216.46
Fat: 10.33 grams
Saturated Fat: 1.09 grams
Carbohydrates: 28.13 grams
Calcium: 53.94 mg
Lactose: 0.0 grams
5 cups coarsely chopped baking potatoes
2½ tablespoons olive oil
1½ cups chopped onion
1 medium-sized eggplant, peeled and diced
2 cups diced zucchini
1 cup sliced mushrooms
1 cup frozen baby peas
2 cloves garlic, chopped
2 tablespoons tomato paste
1 14.5-ounce can Italian style tomatoes
¼ cup chopped fresh basil
1½ tablespoons balsamic vinegar
1 teaspoon chopped fresh thyme Salt and pepper to taste
1 cup warm soy milk
3 tablespoons canola oil
Easy Taco Salad
Taco salad is an easy and light lunch. This recipe comes together quickly whether you're cooking for one or several. If the mozzarella cheese isn' on your personal LI list, then just skip it or choose a cheese that likes your tummy.
Cook onion and garlic in oil in a heavy skillet until tender. Add ground beef and brown. Drain.
Add tomato sauce, chili powder, water, and salt to beef. Cook over low heat for 10 minutes. Cool at room temperature.
Place shredded lettuce in a bowl. Add chili meat mixture, corn chips, green onions, tomato, and cheese. Toss and serve with salsa.
Serves 6
Calories: 294.64
Fat: 14.08 grams
Saturated Fat: 4.14 grams
Carbohydrates: 18.00 grams
Calcium: 122.67 mg
Lactose: 0.0 grams
⅔ cup onion, chopped
1 clove garlic, minced
1 tablespoon oil
1 pound lean ground beef
1 8-ounce can tomato sauce
1 teaspoon chili powder
2 tablespoons water
1 teaspoon salt
4 cups lettuce, shredded
2 cups baked corn chips
2 tablespoons green onions, chopped
1 tomato, chopped
½ cup shredded mozzarella cheese
1 cup salsa
Tofu Chalupas
If you love Mexican food, you're going to love this recipe. Depending on where you are on the LI Richter scale, exercise your option on the shredded Cheddar!
Preheat oven to 350°F.
Coat a large skillet with cooking spray. Heat over medium-high heat. Add onion and sauté until tender. Add tofu and garlic. Cook for 3 minutes, stirring constantly.
Stir in tomatoes, pepper, chili powder, cumin, oregano, and cilantro. Continue cooking over medium heat heat, stirring frequently.
Wrap tortillas in aluminum foil. Bake for 10 minutes.
Evenly divide lettuce, tofu mixture, avocado, and cheese and top each tortilla. Serve immediately.
Serves 4
Calories: 192.78
Fat: 9.43 grams
Saturated Fat: 2.68 grams
Carbohydrates: 19.97 grams
Calcium: 255.64 mg
Lactose: 0.02 grams
Nonstick cooking spray
⅓ cup finely chopped onion
1 10-ounce package firm tofu, drained and crumbled
2 cloves garlic, crushed
2 tomatoes, seeded and chopped
1 jalapeño pepper, seeded and chopped
¼ teaspoon chili powder
¼ teaspoon ground cumin
½ teaspoon dried whole oregano
2 tablespoons chopped fresh cilantro
4 6″ corn tortillas
½ cup shredded iceberg lettuce
½ medium avocado, peeled and chopped
¼ cup shredded Cheddar cheese (optional)
Ginger Garlic Stir Fry
Garlic lovers delight! Don' be shy — if you want to add another teaspoon or two of garlic, just do it.
Cut tofu into ½″ cubes.
Heat ⅔ teaspoon oil in a nonstick skillet. Add Worcestershire sauce, celery salt, and tofu. Stir-fry until tofu is browned and crusted on all sides.
Heat remaining oil in a separate nonstick skillet. Stir in broccoli, asparagus, onion, celery, green onions, water chestnuts, garlic, vinegar, five-spice powder, gingerroot, soy sauce, and salt and pepper. Stir-fry about 5 minutes or until vegetables are crisp-tender.
Place vegetables on serving plate and top with tofu.
Ginger Trivia
Flavoring food with ginger dates way back to very early civilization. Ginger was brought to
the New World in the early 1500s by Spanish settlers. Ginger is also looked to as a soother for nausea and in the prevention of motion sickness. Some studies suggest that ginger may even help reduce the inflammation of arthritis.
Serves 3
Calories: 190.60
Fat: 8.99 grams
Saturated Fat: 0.97 grams
Carbohydrates: 17.59 grams
Calcium: 272.80 grams
Lactose: 0.0 grams
12 ounces extra-firm tofu, ½″ cubes
2 cups broccoli florets
½ cup asparagus spears
½ cup red onion, thinly sliced
½ cup green onions, sliced
1 cup celery, sliced
⅓ cup water chestnuts, sliced
1⅓ teaspoons olive oil, divided
2 teaspoons garlic, minced
1 tablespoon cider vinegar
½ teaspoon Chinese five-spice powder
½ teaspoon Worcestershire sauce
⅛ teaspoon celery salt
2 teaspoons fresh gingerroot, minced
1 tablespoon soy sauce
Salt and pepper to taste
Broccoli Walnut Stir Fry
The walnuts in this stir fry are what sets it apart from ho-hum stir fry. If you like pecans more than walnuts, simply substitute them. The finished dish can be served with your choice of rice but it is delicious just as is!ƒ
Cut tofu into 1" cubes. Heat 2 tablespoons of oil in wok or heavy skillet. Lightly brown tofu. Set aside.
Bring salted water to a boil. Add the sliced carrots and the broccoli florets. Boil for 1 minute. Drain and reserve the vegetable stock.
Temporarily remove tofu from skillet. Add 1 tablespoon oil to skillet. Sauté onion over medium heat until soft and transparent. Add mushrooms and walnut halves. Turn heat to high and add carrots and broccoli, stirring constantly. Add tofu cubes and stir.
In a medium pan, bring reserved vegetable stock to a bare boil. Add the cornstarch, soy sauce, and pepper, stirring constantly until it begins to thicken. Pour over the vegetables and tofu mixture in skillet.
Stir everything together until bubbling. Serve with rice if desired.
Serves 6
Calories: 255.98
Fat: 20.97 grams
Saturated Fat: 2.64 grams
Carbohydrates: 10.76 grams
Calcium: 192.69 mg
Lactose: 0.0 grams
1 pound firm tofu
2 tablespoons olive oil
1 cup water
½ teaspoon salt
2 carrots, sliced thinly
2 cups fresh broccoli florets
1 tablespoon olive oil
1 medium onion, thinly sliced
1 cup fresh mushrooms, sliced
1 cup walnut halves
1 tablespoon cornstarch
3 tablespoons soy sauce
½ teaspoon pepper
7
Savory Soups
Quick Veggie Soup
Zucchini Spaghetti Soup
Cauliflower Soup
Creamy Broccoli Soup
Split Pea Soup
Chinese Chicken Soup
Bean, Barley, and Mushroom Soup
Ruby Red Borscht
Potato Leek Soup
Pasta and Fava Bean Soup
Tortilla Soup
Cioppino
Tofu Eggplant Gumbo
Cold Blueberry Soup
Cold Apricot Soup
Quick Veggie Soup
You can cook healthfully and quickly at the same time. Use this recipe as a base and add your favorite veggies along with your favorite seasonings.
In a microwave-safe 2-quart casserole dish, combine ground chuck, green pepper, and chopped onion. Cover with plastic wrap. Microwave for 4 minutes on high. Stir after 2 minutes. Make sure the meat is no longer pink.
Drain well in a colander, patting dry with paper towels. Wipe casserole dish dry with a paper towel, returning drained meat mixture to casserole.
Add remaining ingredients to meat mixture. Cover with plastic wrap. Microwave for 9–10 minutes on high, stirring every 3 minutes. Serve hot.
Can You Boil Water?
If the answer is “yes,” you have an unlimited world of soups to explore. Homemade soups don' have all that sodium and preservatives! Don' be afraid to change recipe ingredients — just stick with the basics and add your favorites. No worries on lactose when it comes to veggies — you've got the entire rainbow to choose from!
Serves 4
Calories: 195.03
Fat: 7.98 grams
Saturated Fat: 2.96 grams
Carbohydrates: 16.31 grams
Calcium: 41.29 mg
Lactose: 0.0 grams
½ pound ground chuck
¼ cup chopped green pepper
¼ cup chopped onion
1 14-ounce can stewed tomatoes, undrained
1 cup frozen mixed vegetables
1 cup water
¼ teaspoon dried whole basil
⅛ teaspoon garlic powder
½ teaspoon freshly ground pepper
Zucchini Spaghetti Soup
When you're buying zucchini, look for firm, heavy fruit. For this recipe and others with zucchini, scrub the outside and slice thinly. When you peel them, you peel away a lot of nutrients!
In a large saucepan, sauté onion and garlic in olive oil. Add zucchini, tomato, seasonings, and broth. Cover and simmer over low heat 1½ hours.
Add short lengths of uncooked spaghetti. Continue simmering another 10 minutes or until spaghetti is tender.
Serves 4
Calories: 372.65
Fat: 14.96 grams
Saturated Fat: 2.08 grams
Carbohydrates: 47.78 grams
Calcium: 50.80 mg
Lactose: 0.0 grams
1 medium onion, minced
1 clove garlic, minced
¼ cup olive oil
4 medium zucchini, thinly sliced
1 tomato, peeled and chopped
½ teaspoon basil Salt and pepper to taste
1 cup chicken broth
½ pound uncooked spaghetti
Cauliflower Soup
This creamy, smooth soup is perfect for cauliflower lovers. Who would have thought that something this “creamy” would be totally lactose free? Serve it with a nice side salad and you're set.
Cut off cauliflower leaves, rinse, and cut into small pieces. Place cauliflower in a large soup pot with water, margarine, and bouillon cubes.
Simmer until cauliflower is tender and soft. Blend in blender until smooth. Season to taste.
Sprinkle with fresh parsley and serve hot.
Serves 4
Calories: 113.94
Fat: 6.81 grams
Saturated Fat: 1.18 grams
Carbohydrates: 11.35 grams
Calcium: 54.37 mg
Lactose: 0.0 grams
1 large cauliflower
6 cups water
2 tablespoons margarine
6 cubes bouillon
Salt and pepper to taste
Fresh parsley, minced (optional)
Creamy Broccoli Soup
Soy milk may not be your choice of milk for this recipe. If you prefer, substitute with the same amount of rice milk, which will give you the same delicious results. This recipe is packed full of great flavor and healthy ingredients!
Peel potatoes and cut into 2″ pieces. In a large soup pot, combine potatoes, broccoli, onion, chicken stock, wine, lemon juice, bay leaves, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer until vegetables are fork-tender, about 25 minutes.
Remove the soup from the heat. Discard bay leaves.
Pour half of soup mixture in blender. Add ½ cup of the soy milk. Purée until smooth. Empty soup mixture into a large bowl. Repeat with the remaining soup, adding ¼ cup soy milk.
Place puréed soup back in soup pot. If necessary, thin the soup by adding more soy milk, a little at a time, until desired consistency. Reheat sou
p over low heat, stirring occasionally. Take care not to boil soup. Serve hot with lemon zest for garnish if desired.
And the Award Goes to … Broccoli!
The deeper the color, the higher nutritional value. Broccoli is packed with essential vitamins and minerals. There isn' enough space here to tout all of the fine traits of broccoli. One cup of cooked broccoli contains 74 mg of calcium and 123 mg of vitamin C.
Serves 6
Calories: 165.62
Fat: 1.23 grams
Saturated Fat: 0.15 grams
Carbohydrates: 31.24 grams
Calcium: 82.53 mg
Lactose: 0.24 grams
1¼ pounds russet potatoes
1½ pounds broccoli, cut into small florets
1 large yellow onion, coarsely chopped
3 cups chicken stock
½ cup dry white wine
¼ teaspoon freshly squeezed lemon juice
2 whole bay leaves
½ teaspoon salt
⅛ teaspoon pepper
The Everything Lactose Free Cookbook Page 9
