Silken tofu, a ripe banana, calcium-fortified orange juice concentrate, fortified vanilla soymilk, maple syrup, vanilla and ice blend into about 3 cups of a creamy orange drink. Serve it immediately.
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Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Beverages
Fresh Collard-Apple Juice
Feed apple quarters and packed collard greens through a juicer in turn, finishing with apple slices to keep the juice flowing, for about one cup. From CalciYum! by David and Rachelle Bronfman.
Beverages
Easy Almond Nut Milk
Blend half a cup of almonds with 1 1/2 cups of boiling water for about three minutes, then strain through muslin or cheesecloth. The leftover pulp goes into vegetable-nut loaves or burgers; shake the milk well before serving.
Beverages
Cranberry Papaya Juice
Blend orange juice, half a ripe papaya, cranberry juice and a little lemon juice until smooth, then chill and serve cold. Makes two cups. From CalciYum! by David and Rachelle Bronfman.
Beverages
Cranberry Apple Tea
A six-cup tea made by steeping cranberry tea bags and stirring in a can of apple juice concentrate, served hot or over ice with citrus slices. About 96 calories a cup, from Healthy Eating for Life for Cancer.
Beverages
Chocolate Banana Smoothie
Three ingredients, blended: frozen banana chunks, chocolate soymilk or rice milk, and maple syrup, making about two cups. From Neal Barnard's Turn Off the Fat Genes.
Beverages
Blueberry Freeze
A blender smoothie of frozen blueberries, frozen banana, fortified vanilla soymilk or rice milk and apple juice concentrate; vary the milk for spoon-thick or straw-thin. Each cup has 111 calories, 2 grams of protein, 25 grams of carbohydrate and 1 gram of fat.
Beverages
Banana Oat Shake
A PCRM recipe: blend two bananas with fortified vanilla soymilk, quick rolled oats, maple syrup, vanilla and ice cubes until completely smooth, then serve. Makes about three cups, at 193 calories per one-cup serving.
Beverages
Banana Pineapple Smoothie
A peeled orange, frozen banana and pineapple chunks and soy or rice milk blend on high speed into two thick servings, each 185 calories with 5.3 g fiber and 50 mg of vitamin C.
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Vegetarian Reuben Sandwich
A four-sandwich recipe from Healthy Eating for Life for Women: simmer onion, garlic, sauerkraut, paprika, caraway and thyme, add sliced seitan, and layer it on rye with vegan mayo, mustard and tomato. Each sandwich runs 257 calories and 23 grams of protein.
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Tropical Freeze
A blender dessert of one peeled navel orange with frozen banana and mango chunks and fortified soy or rice milk, offered in place of ice cream. Makes about three cups, at 130 calories per cup.
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Tofu Mayo
Silken tofu blended with salt, sugar, Dijon mustard, lemon juice and seasoned rice vinegar yields about 1 1/2 cups of a low-fat mayonnaise substitute, at 11 calories and 0.4 g fat per tablespoon. Chill it thoroughly before use.
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Potato Salad
Steamed diced potatoes tossed with celery, green onions, parsley and rice vinegar, then folded with vegan mayonnaise and stone ground mustard. Makes about five cups, with 102 calories and no cholesterol per half-cup serving.
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Mockamole
A lower-fat take on guacamole: mash one avocado with a cup of green peas, then mix in salsa, garlic, lemon juice, cumin and cilantro. Makes 2 1/2 cups at 45 calories per quarter-cup. From The Cancer Project's Survivor's Handbook.
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Missing Egg Salad Sandwich
A recipe from Neal Barnard's Turn Off the Fat Genes mashes firm reduced-fat tofu with green onion, pickle relish, mustard, soy sauce, cumin and turmeric, served on whole-wheat bread with lettuce and tomato. Makes four sandwiches.
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Hearty Barbeque Beans
Simmer canned vegetarian baked beans, kidney beans and frozen baby limas with crushed tomatoes, onion, cider vinegar, molasses, stone-ground mustard and chili powder for 25 to 30 minutes. Eight one-cup servings at 160 calories and 7.2 g fiber. From PCRM.
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Grilled Summer Vegetables
A PCRM recipe for about four: red onion, bell pepper, zucchini, button mushrooms and corn tossed with olive oil, garlic, Italian herbs and chili powder, then grilled roughly 10 minutes. 42 calories per half-cup serving, with an oven variation at 450F.
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Grilled Polenta with Portabella Mushrooms
Polenta simmers with vegetable broth until thick, chills at least two hours, then grills in wedges alongside portabella mushrooms marinated in soy sauce, balsamic vinegar, red wine and garlic. Serves four, and the polenta can be made two days ahead.
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