Eat, Drink, and Be Healthy

by Walter Willett

  6 whole grain sandwich buns

  11/2 cups shredded butterhead (Boston or Bibb) lettuce

  6 (1/2-inch-thick) slices ripe yellow or red tomato

  1. To make the aioli, combine all the aioli ingredients in a small bowl and set aside to let the flavors blend.

  2. To make the sandwiches, place the tofu slices on a double thickness of paper towels and let sit for 5 minutes.

  3. Combine the flour, dried onion, sesame seed, paprika, and salt and pepper to taste in a shallow bowl. Place the egg in another shallow bowl and whisk in the water. Dip the tofu slices into the egg mixture and then dredge one at a time in the flour mixture.

  4. In a large nonstick skillet, heat 1 tablespoon of the peanut oil over medium heat. Add 6 tofu slices and cook for 2 to 3 minutes on each side, or until lightly browned. Remove from the skillet. Repeat with the remaining 1 tablespoon peanut oil and tofu. Place 2 tofu slices on the bottom half of a bun. Top with 1/4 cup of the lettuce and a tomato slice. Spread 1 tablespoon of the aioli on each top bun half and place the bun over the tomato. Serve immediately.

  Note: Tofu packed in water makes the best tofu “steak.” The texture is firmer, which makes it much easier to work with when breading and dipping. You can certainly use silken or reduced-fat tofu in this recipe; you’ll just need to be more careful since its delicate nature causes it to break apart more easily.

  Yield: 6 sandwiches; Serving: 1 sandwich

  Calories: 420; Protein: 20.3 g; Carbohydrate: 33.7 g; Fiber: 6 g; Sodium: 344 mg; Fat: 18.1 g (Sat: 3.1 g, Mono: 9.9 g, Poly: 8.1 g, Trans: 0 g); Cholesterol: 40 mg

  Farro and Mushroom Burgers

  Suvir Saran, chef, author, public speaker, hobby farmer, and author of Masala Farm: Stories and Recipes from an Uncommon Life in the Country (Chronicle Books, 2011)

  Farro is always in my pantry. I love using it in this recipe for veggie burgers. In addition to protein and heart-healthy fiber, the texture it contributes is incredibly hearty. You can sandwich the burgers in a bun (top with tomato chutney or a condiment of your choice) or eat it as a cutlet with chutney and a green salad on the side.

  21/4 cups water

  3/4 cup farro

  1 pound sweet potatoes

  Leaves from 1 sprig fresh rosemary

  Leaves from 1 sprig fresh thyme

  6 tablespoons olive oil

  1 teaspoon freshly ground black pepper

  11/2 pounds brown mushroom caps, finely chopped

  1 teaspoon kosher salt

  5 to 8 tablespoons extra-virgin olive oil

  3 shallots, finely chopped

  1 tablespoon dry white wine, dry vermouth, or water

  1/2 cup finely grated Parmesan cheese (about 2 ounces)

  1 cup whole wheat panko bread crumbs

  1. Bring the water to a boil in a medium saucepan. Add the farro, return to a boil, cover, and reduce the heat to medium-low. Cook until the farro is tender, about 30 minutes. Turn off the heat, fluff the farro with a fork, cover, and set aside.

  2. While the farro cooks, bring a large saucepan of water to a boil, add the potatoes, return the water to a boil, and cook until a paring knife easily slips into the center of the largest potato, about 20 minutes. Drain and set aside. Once the potatoes are cool, peel them and place the flesh in a large bowl.

  3. In a large skillet, combine the rosemary, thyme, olive oil, and pepper and heat over medium-high heat, stirring occasionally. Once the herbs start crackling, after about 11/2 minutes, add the mushrooms and salt. Cook the mushrooms, stirring often, until they release their liquid and the skillet is dry again, 6 to 7 minutes. Transfer the mushrooms to the bowl with the potatoes and set aside.

  4. In the same skillet, heat 1 tablespoon of the extra-virgin olive oil over medium-high heat. Add the shallots and cook until they are soft and just starting to brown, about 2 minutes. Add the wine and stir, scraping up any browned bits from the bottom of the skillet. Turn off the heat and scrape the shallots into the bowl with the mushrooms and potatoes. Add the Parmesan along with the farro. Use a potato masher or fork to mash the ingredients together.

  5. Form the mixture into 10 patties. Place the panko bread crumbs in a shallow dish and press the top and bottom of each patty into the panko to evenly coat.

  6. In a clean large skillet, heat 4 tablespoons of the extra-virgin olive oil over medium-high heat. Add 5 patties and cook on each side until nicely browned and crusty, 8 to 10 minutes total. Remove the patties from the skillet and place them on a plate. Repeat with the remaining patties, adding more oil between batches if necessary. Serve hot.

  Yield: 10 servings

  Calories: 305; Protein: 7 g; Carbohydrate: 26 g; Fiber: 4 g; Sodium: 199 mg; Fat: 20 g (Sat: 4 g, Mono: 13 g, Poly: 2 g, Trans: 0 g); Cholesterol: 4 mg

  Asparagus, Tofu, Shiitake, and Cashew Stir-Fry (FAST FIX)

  Roasted peanut oil has an intensely nutty flavor that adds something special to this stir-fry. It can be found in most large supermarkets or health food stores. Tamari soy sauce is a special variety that has a more concentrated soy flavor. It can be found in most supermarkets in both regular and low-sodium varieties. Consider cooking up a larger batch of the brown rice and then saving leftovers for the Pad Thai–Style Fried Rice (page 323).

  1/4 cup raw cashews

  2 tablespoons roasted peanut oil or canola oil

  11/2 teaspoons minced fresh ginger

  2 garlic cloves, minced

  1/2 pound thin fresh asparagus, trimmed and cut on an angle into 3-inch lengths

  1/2 cup sliced shiitake mushrooms (about 4 ounces)

  1 (16-ounce) package firm or extra-firm water-packed tofu, drained and cut into 1-inch cubes

  1/2 cup vegetable stock or broth

  2 tablespoons tamari soy sauce

  1 tablespoon rice vinegar

  1 tablespoon cornstarch

  22/3 cups hot cooked brown or brown basmati rice

  1. Place a large wok or nonstick skillet over medium-high heat and add the cashews and 1 teaspoon of the oil. Stir-fry for 2 to 3 minutes, or until nuts are lightly browned, stirring occasionally to prevent scorching. Remove the nuts from the wok and set aside.

  2. Add 2 teaspoons of the oil to the wok. Add the ginger and garlic and stir-fry for 45 seconds. Add the asparagus and stir-fry for 3 to 4 minutes, or until crisp-tender. Transfer the asparagus mixture to a plate and keep warm. Repeat the procedure with the mushrooms and 1 teaspoon of the oil and stir-fry for 2 to 3 minutes. Transfer the mushrooms to the plate with the asparagus and keep warm. Add 2 teaspoons of the oil to the pan and stir-fry the tofu for 3 to 4 minutes, until the cubes are lightly browned. Transfer the tofu to the plate with the vegetables and keep warm. Add 6 tablespoons of the stock, the soy sauce, and the vinegar to the wok; cook over medium-low heat for 2 to 3 minutes, or until hot. Stir together the remaining 2 table-spoons stock and the cornstarch. Add to the wok and cook for 1 minute, or until the mixture thickens. Return the tofu and vegetables to the wok and toss gently in the sauce to reheat. Serve over cooked brown rice.

  Yield: 4 servings; Serving: 11/3 cups stir-fry mixture, 2/3 cup brown rice

  Calories: 420; Protein: 19.1 g; Carbohydrate: 49 g; Fiber: 7.2 g; Sodium: 604 mg; Fat: 17.04 g (Sat: 2.87 g, Mono: 6.96 g, Poly: 6.08 g, Trans: 0 g); Cholesterol: 0 mg

  Portobello and Caramelized Onion Pizza

  Too often pizzas are smothered with cheese, usually a bland mozzarella, and the flavors of vegetables and delicate toppings are muted. Here the vegetables dominate, a pairing of savory-sweet caramelized onions and rich, meaty-flavored portobello mushrooms. A small sprinkling of Asiago cheese holds everything together. The crust is made from part wheat and part white flour with a few whole grains thrown in for texture. Buy those grains (oat groats, flaxseed) at any health food store.

  Whole Wheat Pizza Crust

  2 teaspoons active dry yeast

  1 cup warm water (105° to 115°F)

  2 tablespoons olive oil

  1 teaspoon coarse salt


  11/4 cups all-purpose flour, plus more for dusting

  2/3 cup whole wheat flour

  1/4 cup oat groats, toasted

  2 tablespoons flaxseed, ground, or 3 tablespoons flaxseed meal

  Nonstick cooking spray or oil

  Toppings

  2 tablespoons olive oil

  2 cups sliced white or yellow onions (about 1 large)

  Coarse salt and freshly ground black pepper

  1 (6-ounce) package sliced portobello mushrooms, cut into quarters

  1 (4-ounce) package sliced mushrooms

  1 large garlic clove, minced

  2 tablespoons chopped fresh parsley

  1 tablespoon fresh thyme leaves

  1 tablespoon sherry vinegar

  Cornmeal, for dusting

  2 tablespoons freshly grated Asiago or Parmesan cheese

  1. To make the crust, dissolve the yeast in warm water in a medium bowl; let stand for 5 minutes. Add the oil, salt, 1 cup of the all-purpose flour, the whole wheat flour, oat groats, and flaxseed; stir until a soft dough forms. Turn the dough out onto a lightly floured surface. Knead until smooth and elastic, 8 to 10 minutes, adding enough of the remaining all-purpose flour, 1 tablespoon at a time, to prevent the dough from sticking to your hands. The dough will feel slightly tacky.

  2. Place the dough in a large bowl coated lightly with cooking spray, turning once to coat the top. Cover with plastic wrap and let rise in a warm place (85°F), free from drafts, for 30 minutes, or until doubled in size.

  3. To make the toppings, in a large nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add the onions and cook, stirring occasionally to prevent scorching, for 5 minutes. Season with salt and pepper. Reduce the heat to low and cook for 20 minutes, or until the onions are soft and golden. Transfer the onions to a plate and keep warm. Add the remaining 1 tablespoon oil to the skillet and heat over medium-high heat. Add the mushrooms and cook, stirring, for 5 to 8 minutes, or until the mushrooms are nicely browned. Remove from the heat and stir in the garlic, parsley, thyme, and vinegar.

  4. Preheat the oven to 450°F; put a pizza stone in the oven to preheat if you are using one.

  5. Punch down the dough; cover and let rest for 5 minutes. Roll the dough into a 12-inch circle on a floured surface. Place the dough on a pizza peel or baking sheet sprinkled with cornmeal. Crimp the edges of the dough with your fingers to form a rim. Cover and let rise for 10 minutes.

  6. Spread the caramelized onions over the pizza crust, leaving a 1/2-inch border; top with the mushroom mixture. Sprinkle with the cheese. Bake (on the pizza stone or a baking sheet) for 10 minutes, or until the crust is browned. Transfer the pizza to a cutting board and cut into 6 slices.

  Notes: Toast oat groats just as you would any nut: place the oat groats on a small baking sheet and toast in the oven at 350°F for 16 to 20 minutes or until lightly browned, checking periodically to make sure they don’t scorch. Remove from the oven and let cool. Flaxseed can be ground in a clean coffee grinder or purchased already ground.

  Yield: 6 slices; Serving: 1 slice

  Calories: 296; Protein: 8.7 g; Carbohydrate: 42 g; Fiber: 4.7 g; Sodium: 326 mg; Fat: 11.6 g (Sat: 1.72 g, Mono: 6.89 g, Poly: 1.19 g, Trans: 0.09 g); Cholesterol: 2 mg

  Roasted Walnut and Brown Rice Loaf

  Brown rice comes in all different colors. And Lundberg brown rice blends, since they include so many colors and varieties, give a nice appearance to this meatless loaf. To make the bread crumbs, place a slice of leftover bread into a food processor and pulse until crumbly.

  3 tablespoons olive oil, plus more for the pan

  1 cup brown rice blend or brown rice

  2 cups mushroom or vegetable broth (such as Pacific)

  1/2 cup dried porcini or shiitake mushroom pieces (1/2 ounce), diced

  1 teaspoon salt

  2 cups chopped walnuts

  1 cup finely chopped white or yellow onions (about 1 medium)

  1/4 cup finely chopped celery

  2 garlic cloves, minced

  1 cup fresh whole grain bread crumbs

  1/4 cup chopped fresh parsley

  2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried

  3 large eggs, lightly beaten

  1. Preheat the oven to 375°F. Lightly coat an 8-inch square baking pan with oil.

  2. Combine the rice, broth, mushrooms, 1 tablespoon of the oil, and 1/2 teaspoon of the salt in a large saucepan. Bring the mixture to a boil; cover, reduce the heat, and simmer for 45 minutes, or until the rice is tender. Place the rice in large bowl and let cool.

  3. Place the walnuts on a baking sheet and toast in the oven for 3 to 5 minutes, or until they begin to brown lightly. Watch carefully to make sure nuts do not burn. Remove from the oven and finely chop.

  4. In a large nonstick skillet, heat the remaining 2 tablespoons oil over medium heat. Add the onions and celery and cook, stirring, for 5 to 7 minutes, or until tender. Stir in the remaining 1/2 teaspoon salt and the garlic and cook for 1 minute. Remove from the heat and stir in the bread crumbs, parsley, and thyme. Add the bread crumb mixture to the cooled rice. Stir in the eggs and pat the mixture into the pan. Bake for 40 to 50 minutes, or until the loaf is firm. Remove from the oven and let cool in the pan for 10 minutes before slicing.

  Yield: 1 loaf, 12 slices; Serving: 1 slice

  Calories: 266; Protein: 7.3 g; Carbohydrate: 20.3 g; Fiber: 3 g; Sodium: 234 mg; Fat: 18.4 g (Sat: 2.20 g, Mono: 5.03 g, Poly: 10.17 g, Trans 0 g); Cholesterol 53 mg

  Lentil Nut Loaf with Red Pepper Sauce

  Gail Willett, adapted from Yummly.com

  Lentil Loaf

  2 tablespoons olive oil, plus more for the pan

  2 cups water

  1 cup lentils, rinsed and picked over

  1 large white or yellow onion, chopped

  1 cup chopped mushrooms (about 4 ounces)

  1 cup ground nuts

  1 cup bread crumbs

  1 tablespoon fresh lemon juice

  1 tablespoon soy sauce

  1 tablespoon mixed fresh herbs

  Salt and freshly ground black pepper

  Red Pepper Sauce

  1 tablespoon olive oil

  1 garlic clove

  1 roasted red pepper

  3 tomatoes, chopped

  Crushed red pepper flakes (optional)

  1. To make the lentil loaf, preheat the oven to 350ºF. Lightly grease a 9 × 5-inch loaf pan.

  2. In a medium saucepan, bring the water to a boil. Add the lentils and cook until soft, about 30 minutes.

  3. In a skillet, heat the 2 tablespoons oil over medium heat. Add the onion and mushrooms and cook, stirring, until soft. Add the nuts, bread crumbs, lemon juice, soy sauce, herbs, and salt and black pepper to taste and cook, stirring, for a few minutes. Place the mixture in the pan and bake for 30 minutes.

  4. Meanwhile, to make the red pepper sauce, in a skillet, heat the 1 tablespoon oil over medium heat. Add the garlic and cook, stirring, for 3 to 4 minutes. Add the roasted pepper and tomatoes. Cook until the mixture thickens. Serve hot or room temperature on Lentil Nut Loaf.

  Yield: 4 servings

  Calories: 504; Protein: 20 g; Carbohydrate: 42 g; Fiber: 10 g; Sodium: 505 mg; Fat: 31 g (Sat: 3 g, Mono: 5 g, Poly: 2 g, Trans: 0 g); Cholesterol: 0 mg

  Winter Squash with Pecan Stuffing

  Carnival squash is the same shape and size as the acorn variety, but the skin is an attractive speckled green or speckled orange. If you can’t find it, use acorn or any variety of winter squash.

  2 (14-ounce) carnival or acorn squash

  11/2 tablespoons olive oil

  1 cup coarsely chopped yellow or white onions (about 1 medium)

  1 teaspoon coarse salt

  1 cup cooked brown rice

  1/2 cup chopped pecans, toasted

  2 tablespoons roasted sunflower seeds

  1/4 cup dried cherries

  1/4 cup dried currants

  3 tablespoons chopped fresh parsley

  2 t
easpoons finely chopped fresh sage

  1/4 teaspoon freshly ground black pepper

  1. Preheat the oven to 375°F.

  2. Cut the squash in half from stem to tip and scoop out the seeds; brush the cut sides lightly with 1 teaspoon of the oil and place cut side down on a rimmed baking sheet. Bake for 30 to 35 minutes or until the squash is wrinkled and soft. Scoop out most of the squash flesh, leaving a thin border next to the skin; put the flesh in a bowl and mash with a fork. Set the squash shells aside.

  3. In a large nonstick skillet, heat the remaining oil over medium heat. Add the onions and cook for 4 to 5 minutes, or until it begins to soften. Stir in 1/2 teaspoon of the salt. Add the rice and cook for 3 to 4 minutes, or until warmed through. Stir in the squash, the remaining 1/2 teaspoon salt, the pecans, sunflower seeds, cherries, currants, parsley, sage, and pepper and cook for 4 to 6 minutes.

  4. To serve, spoon squash-rice mixture into the squash halves, pressing down with the back of the spoon to pack the filling tightly. Serve immediately.

  Yield: 4 servings; Serving: 1 stuffed squash half

  Calories: 379; Protein: 6.2 g; Carbohydrate: 52.3 g; Fiber: 7.8 g; Sodium: 482 mg; Fat: 18.5 g (Sat: 2 g, Mono: 10.4, Poly: 5.3 g, Trans: 0 g); Cholesterol: 0 mg

  Butternut Squash, Apple, and Cranberry Gratin

  Suvir Saran, chef, author, public speaker, hobby farmer, and author of Masala Farm: Stories and Recipes from an Uncommon Life in the Country (Chronicle Books, 2011)

  1/2 cup plus 1 tablespoon olive oil

  1 butternut squash, peeled, halved, seeded, and diced into 1-inch cubes

  3 sweet-tart apples that will keep their shape after baking, peeled, cored, and diced into 1/2-inch cubes

  11/3 cups dried unsweetened cranberries

  1/4 cup finely chopped fresh flat-leaf parsley

  1/2 teaspoon finely chopped fresh thyme

  1 tablespoon kosher salt

  1 teaspoon freshly ground black pepper

  1/4 teaspoon cayenne pepper

  Heaping 1/2 cup whole wheat pastry flour

  1. Preheat the oven to 350°F. Grease a 12 × 9-inch baking dish with the 1 tablespoon oil.