Corn Tortillas

A tortilla press works great to flatten out these homemade tortillas, but you can use a rolling pin in a pinch. I bought my tortilla press from Williams-Sonoma for just under $20.

Lightly spoon 1 and 1/2 cups masa harina (corn flour) into measuring cups, and level with a knife. Combine in a bowl with 1 cup plus 1 tablespoon water and 1/2 tsp. salt. The recipe said to stir with a whisk, but I found a wooden spoon worked better.

Turn the dough out onto a lightly floured surface and knead for about 30 seconds. Let stand for 15 minutes. (Um, okay so I completey forgot this step, but my tortillas came out fine).

Divide the dough into 8 equal portions and shape each into a ball - the rounder the ball, the rounder your resulting tortilla will be! Cover with paper towels so they don't dry out as you work with each ball separately.

One dough ball at a time, place between two sheets of plastic wrap on a tortilla press. Carefully close the press to flatten, then open, turn the tortilla one half-turn, and press to flatten again. Carefully remove the plastic wrap from the tortilla. Repeat with the remaining dough balls, and layer them between wax paper as you work.

Don't worry if you need a few practice rounds with the tortilla press! My first one, I pushed down way too hard, and the dough broke apart. Another one folded in half on itself as I tried to transfer it to wax paper. But out of 8, I managed to get 6 lovely circular tortillas.

Now heat a medium skillet over medium-high heat. Working with one tortilla at a time, cook on one side for 1 minute. Carefully flip over and cook for one minute. Flip back to the original side and cook a final 15 seconds.

Serve however you like - tacos, enchiladas... or even just dipped into salsa and vegan sour cream!

Each tortilla is 90 calories.

Cost:
I already had it all in my pantry - a great way to use up leftover masa harina from ages ago.

Pebre

I'm not sure what the English translation for this sauce is - or even if there is one! - but it is the Chilean version of an Italian pesto or an Argentinian chimichurri. Although traditionally served over meat, you - dear vegan - will find it delicious stirred into rice or pasta, or use it as a spread on bread.

In a blender or food processor, combine 2 cups parsley leaves, 2 cups cilantro leaves (about 1 whole bunch of each), 3/4 cup chopped onion, 1/4 cup water, 1 tablespoon lemon juice, 1 teaspoon hot pepper sauce (I used the certified vegan Hot Stuff from the Wizard company; you could substitute 1 teaspoon crushed red pepper flakes if you prefer), 1/4 tsp. salt, 1/4 tsp. black pepper, and 2 minced garlic cloves.

Pulse until minced - you'll need to scrap down the sides of the blender with a spatula a time or two.

Cover and chill for one hour, then stir in 1 and 1/2 tablespoons olive oil just before serving. 2 tablespoons of the sauce are 40 calories.


Here it is stirred into rice!

Cost:
cilantro $1.69
onion $0.41

Napa Cabbage and Snow Pea Slaw

I find that a coleslaw made of regular green or red cabbage makes me feel very heavy; as an anecdote, I once heard that professional speed eaters practice with foods like cabbage that are hard for the stomach to break down, so I guess my feeling of heaviness makes sense! Napa cabbage (also known as Chinese cabbage) has a lighter, frillier feel to it, so I find that slaw made with it is lighter on the stomach and great for warm weather.

To prepare this dish, combine 4 cups sliced napa cabbage, 1/2 cup trimmed snow peas, sliced lengthwise into 1/8-inch thick strips, 1/2 cup bean sprouts, 1/2 cup (1/8-inch) julienne-cut and peeled jicama, 1/4 cup (1/8-inch) julienne-cut red bell pepper, 2 tablespoons sliced green onion and 2 tablespoons finely chopped cilantro. Set aside.

In a small bowl, combine 2 tablespoons raw sugar, 2 tablespoons fresh-squeezed lime juice, 1 tablespoon soy sauce (in place of the fish sauce in the original recipe), 1 teaspoon dark sesame oil, 1/2 tsp. grated fresh ginger and a dash of ground red pepper; stir well with a whisk. A lemon zester works well to grate the ginger.

Drizzle the dressing over the slaw, tossing well to coat. Let chill for 30 minutes before serving. 1 cup is 70 calories - you'll have 4 side servings.

Cost:
limes $1.05
ginger $0.36
napa cabbage $2.59
snow peas $0.68
bean sprouts $1.99
jicama $0.70
red bell pepper $1.67
green onions $0.99
cilantro $1.69

Springtime Pea Soup

This soup is absolutely darling served in tea cups, and really does practically scream 'spring'!

Thaw a 10-ounce package of frozen petite green peas. Set two tablespoons of peas aside, and place the rest in a blender, along with 1 and 1/2 cups vegetable broth and 1/2 cup vegan sour cream. I used to always use Tofutti's version, but a new vegan option was on the grocery shelves this week, and I like it even better - so definitely check out the sour cream from Vegan Gourmet (www.followyourheart.com).

Process until smooth, then strain the mixture through a fine-mesh sieve over a bowl - I find that it's helpful to use a spoon to press down and make sure all the liquid makes it through. Discard the solids.

Stir 1/4 tsp. salt and 1/4 tsp. black pepper into the soup. The recipe said to cover and chill thoroughly, so I let mine chill about 4 hours before serving.

Ladle 1/2 cup soup into each of 5 bowls (or tea cups!). Garnish each serving with about 1 teaspoon of the reserved peas. Each serving is 90 calories.

Cost:
frozen peas $2.19
vegetable broth $2.69
vegan sour cream $3.99

Insalata Pizzas

These cute individual topped pitas make a great quick dinner.

Place 4 (6-inch pitas) on a baking sheet - I used the whole wheat pitas from The Baker. Sprinkle each with 1/2 tsp. minced garlic (you can used bottled minced garlic as a time saver, but I chopped up a couple cloves at home). Next top each with 1/4 cup shredded vegan mozzarella (such as Galaxy Foods) and divide 1/2 cup thinly sliced Vidalia onion evenly among the pitas.

Bake at 475 degrees for 8 minutes.

While the pitas are in the oven, combine 1 tablespoon cider vinegar, 2 teaspoons olive oil and 1/4 tsp. crushed red pepper in a large bowl, stirring with a whisk. Stir in 1 cup quartered grape tomatoes, 1/4 cup chopped and pitted kalamata olives and 2 tablespoons chopped basil. Add 4 cups gourmet salad greens and toss to coat.

Place one cup of the salad mixture on top of each pita. One topped 'pizza' is 320 calories. These are best served immediately - careful though! The pita crust is quite crunchy after its stint in the oven, and I actually cut my lip a little - oops.

Cost:
pitas $1.99
vegan mozzarella $3.39
Vidalia onion $1.13
grape tomatoes $1.99
basil $1.29
gourmet salad greens $3.00

Strawberry-Basil Sorbet

Strawberry jam makes this four-ingredient sorbet about as easy as they come.

In a saucepan, combine 2 and 3/4 cups water with 1 cup strawberry preserves - I used the strawberry fruit spread from Whole Foods' 365 brand, which I particularly like because it is sweetened with white grape juice instead of sugar.

Bring to a boil over medium-high heat, then cook for 2 minutes. Let cool completely - I strongly recommend letting it chill at least 8 hours, since this means your ice cream freezer will work best.

Once cool, stir in 1/4 cup chopped basil and 2 tablespoons lemon juice. That's it! Now transfer to your ice cream maker and freeze according to manufacturer's instructions. Don't forget you'll probably need to freeze the bowl of the ice cream maker about 24 hours in advance.

Transfer the sorbet to a freezer-safe container and freeze one additional hour until firm. 2/3 a cup is 180 calories.

Cost:
strawberry preserves $1.99
basil $2.99

Romaine Lettuce with Red Pepper and Olives

Here's just a simple accompaniment to any meal; I have family in town, so I can't do much more than that tonight! Have the entire salad for one entree-sized lunch if you prefer.

In a bowl, combine 4 cups (1-inch pieces) romaine lettuce, 1/3 cup diced red bell pepper, 1/4 cup diced red onion, 1/4 cup crumbled vegan feta (such as Sunergia), 2 tablespoons chopped and pitted kalamata olives, and 1/4 tsp. dried oregano.

Drizzle 1/4 cup Italian dressing over the salad - I used the Tuscany Italian from Annie's Naturals, which is all vegan. Toss to coat.

1 cup is a side salad of 60 calories.

Cost:
romaine lettuce $3.99
red bell pepper $0.69
red onion $0.27
kalamata olives $5.99
vegan feta $3.69
Italian dressing $3.49

Hummus-Stuffed Pitas with Vegetables

It is humid and sticky in the city, but luckily this filling dinner requires neither oven nor stovetop burners. Leftovers travel easily to work for lunch!

In a food processor, combine 1/4 cup plain soy yogurt (such as Whole Soy), 1/4 cup water, 2 tablespoons lemon juice, 2 tablespoons tahini, 1/4 tsp. salt, 1/8 tsp. ground red pepper and one (15-ounce) can of chickpeas, rinsed and drained. Process until smooth, then stir in 1 and 1/2 tablespoons minced cilantro. I made the hummus ahead of time and set it in the fridge until dinner time, which worked just fine.

When you're ready to assemble the pita sandwiches, cut 6 (6-inch) pitas in half. I like the whole wheat pitas from The Baker, which are vegan. Spread 2 tablespoons of the hummus in each pita half.

Divide 3 cups trimmed arugula, 6 thinly-sliced plum tomatoes, 1 thinly sliced medium cucumber, and 1 thinly sliced medium red onion evenly among all the pita halves. (Note: the original recipe called for English cucumber, which is longer and thinner, but I couldn't find it so bought a regular cucumber).

Two stuffed pita halves are 280 calories.

Cost:
plain soy yogurt $0.99
tahini $6.69
canned chickpeas $1.79
cilantro $1.69
pitas $1.99
arugula $2.49
plum tomato $2.27
cucumber $0.72
red onion $1.00

Rhubarb, Pear, and Apple Compote

The fleeting rhubarb season is passing us by, so take advantage with this super-easy dessert. You can make it ahead of time and serve it either chilled or at room temperature. It's even yummier with vegan whipped cream dolloped on top, such as Soya Too.

Combine 2 cups (1-inch long) sliced rhubarb, 1/2 cup raw sugar, 1 teaspoon grated orange rind, 1/4 cup fresh-squeezed orange juice, and one cinnamon stick in a saucepan. Bring to a boil over medium-high heat, then reduce heat and simmer for 3 minutes.

Stir in 1 cup cubed and peeled Gala apple; cook 2 minutes.

Stir in 1 cup cubed and peeled Bartlett pear; cook 1 minute.

Remove from heat and let cool completely before discarding the cinnamon stick. Cover and store in the fridge until serving time.

1/2 a cup is 110 calories - you'll have about 6 servings.

Cost:
rhubarb $2.09
orange $0.42
Gala apple $1.10
Bartlett pear $1.54

Potatoes with Spicy 'Cheese' Sauce

The translation for this dish is Papas a la Huancaina; it is popular in both Chile and Peru, and both countries argue that it originated there. The dish is made up of several different components, a few of which required some creative vegan thinking. I'll cover those first, and then move on to the pieces that are already (or easily) vegan.

The first is cottage cheese; you can make a simple vegan version at home with 3 ingredients: tofu, lemon juice and salt. Since this recipe only called for 3 ounces of cottage cheese, combine 3 ounces lite silken firm tofu, 3/4 tsp. lemon juice and a pinch of salt in a bowl, mashing with a fork until you reach the look and consistency of cottage cheese. Cover and chill for at least 5 hours.

(Note: if you want to make more 'cottage cheese' than this recipe calls for, combine a full 14-ounce block of tofu with 1 tablespoon lemon juice and a pinch of salt - add a few drops of vanilla and a pinch of raw sugar, too, if you like).

The second ingredient posing a problem were hard-cooked eggs. As I did with the Field Greens with 'Eggs' and Enoki Mushrooms recipe I made back in May, I concocted little trompe l'oiel 'eggs'. For the hard-boiled white, slice half of a 14-ounce package of lite silken firm tofu into 12 slices (round the edges with a spoon, for more authenticity). Dig a tiny hole in the center of each with a spoon.

In a bowl, whisk together 1 tablespoon yellow cornmeal, 1 tablespoon water and a teaspoon and a half of vegan mayonnaise (such as the Light Canola mayo from Spectrum). Dollop the 'yolk' into the hole in each of your 'eggs'. Set aside.

The other step that needs to be done ahead of time for this recipe is marinating the onions. Thinly slice 4 cups of onion (about 2 medium). Place the onion slices in a ziplock big with 1/3 cup lemon juice and let marinate in the fridge for 2 hours, turning occasionally. (I only had small ziplock bags, so I used two, and divided the lemon juice equally among them).

Remove the onions and set aside, and reserve the marinade.

Place 2 pounds small Yukon gold potatoes in a saucepan; cover with water and bring to a boil, then reduce heat and simmer for 25 minutes. Drain and let cool compeltely, or you'll scald your fingers in the next step! Peel the potatoes (no easy task, on potatoes this small, but the skins slip off easier after cooking than they would have before), and cut in half.

Meanwhile, combine the reserved marinade in a blender or food processor with 3 ounces of your 'cottage cheese', 3 ounces of crumbled vegan feta (such as Sunergia), 1 tablespoon hot pepper sauce (such as the Hot Stuff from the Wizard), and 1/4 cup plain soy milk (such as Silk). Process until smooth.

Place 2 curly lettuce leaves on each of six plates. Top each serving with 2/3 cup onions, 3/4 cup potatoes, 2 tablespoons 'cheese' sauce and 2 of your 'egg' wedges. Each serving is 230 calories. Double that for a hearty vegan entree portion.

Cost:
onion $0.75
Yukon gold potato $4.99
lite silken firm tofu $2.69
curly leaf lettuce $2.49

Pistachio Rice

Make this easy side dish and pair with grilled tofu or tempeh to round out the meal. Pistachio oil can be hard to find - I had to buy mine from the Indian grocer on 1st Ave near my apartment - but do make an effort to find it since it lends a distinctive taste to the rice.

Bring 2 cups of water to a boil in a saucepan; add 1 cup uncooked basmati rice and 1/4 tsp. salt. Cover, reduce heat, and simmer for 18 minutes.

Fluff with a fork, then stir in 2 tablespoons currants (substitute golden raisins, if you prefer), 1 and 1/2 tablespoons chopped pistachios, 1 tablespoon chopped parsley, 2 tablespoons pistachio oil, 1/4 tsp. salt, and 1/4 tsp. black pepper. Cover and let stand for 5 minutes.

1/2 a cup is 190 calories. Garnish with more fresh parsley sprigs if you like.

Cost:
basmati rice $1.73
currants $2.99
pistachio oil $12.25
parsley $1.69

Asparagus-'Fontina' Tart

In place of Fontina, use any vegan cheese of your choice. I like the vegan mozzarella from Galaxy Foods, which shreds great. Phyllo dough makes for an easy tart crust, and as always, I use the one from Fillo Factory which is certified vegan.

To begin, trim the ends off 16 thin spears of asparagus. Cut a 4-inch long tip off of each spear, and set the tips aside. Chop the remaining asparagus.

In a bowl, make the equiavalent of 4 eggs using egg replacer (such as Ener-G). In the original recipe, this was actually 3 egg whites and 1 whole egg. Using Ener-G, that's 2 tablespoons of the powder whisked into 1/2 cup water.

Stir in 3 tablespoons plain soy milk (such as Silk), 1/4 tsp. salt, 1/8 tsp. nutmeg and 1/8 tsp. black pepper. Stir in the chopped asparagus.

Now it's time to work with phyllo, so clear a flat workspace. The recipe calls for 8 (18x14-inch) sheets, and you layer one at a time, coating with cooking spray between layers, then pressing down to seal at the end, before coating the top phyllo sheet with cooking spray as well. Cut out an 11-inch circle from the center of the phyllo using a sharp knife, and press into a 9-inch tart pan, coated with cooking spray. Chop the remaining phyllo dough, and sprinkle over the bottom of the tart pan.

I made a couple of mistakes here. First, I thought I had 8 sheets of phyllo left in my package, but I only had 6, so my crust was a tiny bit thinner than it should have been. I also cut my circle too small, closer to 9 inches. So when I sprinkled the remaining chopped phyllo, I also pressed some up the sides of the tart pan, since I didn't have enough excess to press up the sides and fold the edges over, as I should have.

Back to the real recipe... sprinkle 1/4 cup shredded vegan cheese and 1/2 cup shredded and peeled Yukon gold potato over the crust. Place the tart pan on a baking sheet lined with aluminum foil. Pour the 'egg' mixture over the crust. Arrange your 16 asparagus tips in a spoke-like pattern, with the tips facing towards the outside of the pan, then sprinkle the top with another 1/4 cup shredded vegan cheese.

Bake at 400 degrees for 20 minutes. Lightly cover with aluminum foil and bake an additional 5 minutes.

Cut the tart into 4 wedges, each of which is 240 calories. Enjoy!

Cost:
asparagus $3.29
plain soy milk $2.49
Yukon gold potato $0.73

Vichyssoise

Now that I've had my fun, this is probably the last time I'll use my pressure cooker for a while. I wanted to try it out on a third great ingredient though - potatoes - for this classic vichyssoise. I made a Radish Vichyssoise a couple weeks back, but this version adheres closer to the original French version, relying on onions and potatoes.

Melt a teaspoon and a half of vegan butter (such as Earth Balance) in a 6-quart pressure cooker over medium heat. Add 4 cups thinly sliced Vidalia onion and cook for 5 minutes, stirring occasionally. Add 4 and 1/2 cups peeled baking potato, cut into 1/4-inch thick slices, along with 2 and 1/2 cups vegetable broth.

Securely close the lid of the pressure cooker and bring to high pressure over high heat (check your manufacturer's instructions for how you'll know high pressure has been reached). Reduce the heat to medium, maintaining high pressure, and cook for 5 minutes.

To quickly release the pressure, run the lid under cold water, then carefully remove the lid.

Let the soup cool for 10 minutes before transferring to a blender; process until smooth.

Transfer the soup to a large bowl and stir in 1/2 tsp. salt, 1/8 tsp. ground white pepper (I had fun grinding down my white peppercorns with my mortar and pestle), and 1/8 tsp. nutmeg. Stir in 1/2 cup plain soy milk (such as Silk) and 1/2 cup vegan sour cream (such as Tofutti's Better Than Sour Cream).

Cover and chill - the recipe didn't specify for how long, but I let mine chill all afternoon before serving it in the evening.

Just before serving, stir in 1/4 cup minced fresh chives.

Ladle 1 and 1/2 cups of soup into each of 4 bowls for 4 servings of 200 calories.

Cost:
Vidalia onion $1.59
baking potato $2.95
vegetable broth $2.69

White Beans with Roasted Red Pepper and Pesto

I'm playing with my pressure cooker for the second time tonight; this recipe involves two stints under that tight-fitting lid. In general, pressure cookers make quick work of dried beans, which normally have to soak for 8 hours before you can cook them, so use your pressure cooker for any other dried bean recipes you have, too!

To begin with, however, make the pesto topping. In a food processor, combine 2 cups loosely packed basil leaves, 1/2 cup shredded vegan cheese in place of Parmesan (such as the vegan mozzarella block from Galaxy Foods), 2 tablespoons pine nuts (toast them first, if you like), 2 tablespoons water, 2 tablespoons olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper and 1 crushed garlic clove. Process until smooth, then set aside.

(Note: to crush garlic, lay on a cutting board under the flat side of a butcher's knife. Pound your fist down on the knife, flattening the clove beneath - the skin will peel right off. Coarsely chop the clove, and add to the recipe as directed).

For the beans, sort and wash 1 pound of dried Great Northern beans. Combine in a 6-quart pressure cooker with 4 cups of water. Securely close the lid, then bring to high pressure over high heat (see your manufacturer's instructions for the indication that high pressure has been reached). Reduce the heat to medium, maintaining high pressure, and cook for 3 minutes.

For the quickest way to release the pressure, run the lid under cold water. Remove the lid, and drain the beans.

Return the beans to the pressure cooker, along with 6 cups water, 1 and 1/2 cups coarsely chopped onion, 1 tablespoon chopped sage, 1 tablespoon olive oil and 2 crushed garlic cloves. Make sure the lid is secure again, then return to high pressure over high heat. Reduce the heat to medium, maintaining high pressure, and cook for 12 minutes.

(A random note on the onions - normally I would use yellow onions for this recipe, but when I peeled mine, it had gone brown and, well, yucky. Rather than go out to the store at 10 pm, I used a Vidalia onion which was in my fridge, which worked fine in a pinch).

You know the drill - run the lid under cold water, and then remove the lid carefully because there will still be steam inside. Let the beans stand for 10 minutes.

Drain the bean mixture over a bowl, reserving 1 cup of the cooking liquid. Combine the bean mixture, the reserved cup of liquid, 1/2 tsp. salt, 1/4 tsp. black pepper, 1 cup of bottled roasted red bell peppers (chopped), and 1 tablespoon balsamic vinegar.

3/4 cup of beans plus about 1 and 1/2 to 2 tablespoons of pesto is a hearty vegan entree of 300 calories - you'll have 8 servings, but I found this makes for great leftovers, too. It's even yummier if you serve with crusty bread to sop up the bowl at the end.

Cost:
basil $2.99
vegan cheese $3.39
garlic $0.48
dried Great Northern beans $2.10
onion $0.41
sage $2.49
bottled roasted red bell pepper $5.99

Swiss Chard with Pine Nuts and Raisins

Normally, Swiss chard is cooked to wilt it down and reduce its toughness. Marinating is a fun new method to whip up a quick side dish with this vitamin-packed vegetable - lots of vitamin K, A, and C.

Thinly slice 1 pound (about 2 bunches) of Swiss chard, crosswise, discarding the white inner stems, and place in a large bowl.

In a smaller bowl, whisk together 2 tablespoons lemon juice, 1 and 1/2 teaspoons olive oil, 1/4 tsp. salt and 1/8 tsp. black pepper. Drizzle over the chard and toss to coat.

Stir in 1/2 cup golden raisins and 2 tablespoons pine nuts. Let stand for 15 minutes to marinate.

You'll have 4 side servings of 1 cup and 120 calories each.

Cost:
Swiss chard $4.98
golden raisins $2.99

Berries and Almond Milk

It's easy to make almond milk at home, and delicious over berries. This recipe makes either dessert or breakfast for 2.

The recipe called for 1/4 cup raw almonds to be soaked in 1/2 cup water for at least 8 hours, and up to overnight. However, I came across some interesting info online that 'raw' almonds are currently illegal in the U.S., because of pasteurization laws, although they are still available at farmer's markets and the like. Instead, I bought whole blanched almonds from Whole Foods, which seemed raw enough to me, plus it made intuitive sense that I would want almonds without the brown skin while making milk.

Drain the almonds, and rinse well. Place in a food processor or blender, along with 1/2 cup water and 1 pitted Medjool date (which adds a nice touch of sweetness). Process until smooth.

Line a sieve with cheesecloth, and place the sieve over a bowl. Pour the almond milk mixture into the sieve, and then gather the ends of the cheesecloth and squeeze out the liquid. Discard the solids - you'll have about 1/4 cup almond milk remaining.

At this point, you can cover and store the almond milk in the fridge for up to a week. When you're ready to serve, place 1 cup mixed berries (such as a blend of strawberries, blueberries, raspberries or blackberries) in each of 2 bowls. Top each serving with 1 tablespoon maple syrup, and drizzle each with 2 tablespoons almond milk. This is best served immediately.

Each serving is 200 calories.

Cost:
blanched almonds $5.99
mixed berries $5.19

Papaya Lime Soup

Bring a tropical taste to an ordinary night with this yummy cold soup.

In a blender, combine 2 cups diced and peeled papaya, 1 cup chopped and peeled mango, 1 cup orange juice (either squeeze your own or use a 100% fresh-squeezed brand such as Simply Orange), 1/2 cup water, 2 tablespoons fresh-squeezed lime juice, and 2 tablespoons agave nectar (in place of honey). Process until smooth.

To make things even more tropical, serve in hollowed out papaya shells. If you like, you could garnish with diced mango or chopped fresh mint, although as you can see from my photo, I did not.

Cost:
papaya $4.31
mango $1.99
orange juice $1.99
lime $0.33

Lemon-Basil Risotto with Tomato Topping

I have a new gadget! Tonight was my first night using a pressure cooker - essentially a big pot with an air-tight lid, these are great gadgets to cut down on the cooking times for dishes such as risottos, cooked beans, and stews. Another benefit is that, since cooking times are shortened, foods retain more of their vitamins and minerals. I went with a slightly pricier version only because I'm a wimp and was afraid of explosions or splattering with a cheaper one, but the cheap ones are supposed to do just as fine a job. Read all safety instructions before you begin, whatever the case.

Onwards to the recipe we go!

First make the topping: in a bowl, combine 1 and 1/2 cups chopped and seeded tomato (about 2 large - I was 1/4 cup shy, so make sure you buy tomatoes big enough), 2 tablespoons chopped green onions, 1 and 1/2 teaspoons olive oil, 1 teaspoon balsamic vinegar, 1/4 tsp. crushed red pepper (I used ground red pepper by accident - oops), a dash of raw sugar, a dash of salt, and a dash of black pepper. Cover and let stand at room temperature.

Now melt 2 tablespoons of vegan butter (such as Earth Balance) in a 6-quart pressure cooker over medium heat. Another note of caution is to make sure your pressure cooker is large enough for any given recipe - you should never fill it more than 2/3 of the way, since things will expand during cooking.

Add 1 cup chopped onion and cook 2 minutes, stirring frequently. Add 1 and 1/2 cups Arborio rice and 2 minced garlic cloves; cook 2 minutes, stirring constantly. Add 1/2 cup dry white wine (I chose an unfiltered chardonnay from Burgundy, but any dry white will do), and cook 1 minute until the liquid is absorbed, stirring frequently.

Stir in 4 cups vegetable broth, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/8 tsp. nutmeg. Give it all a big stir, then firmly attach the lid of the pressure cooker. Bring to high pressure over high heat - make sure you've read the manufacturer's instructions, which will tell you the indication that your device has reached high pressure. For mine, a tiny valve on top pops up, to reveal 2 lines of red, which was the sign things were at high pressure. Once there, reduce the heat to medium, and continue cooking for 6 minutes, maintaining high pressure.

Remove the pot from heat and run cold tap water all around the closed lid. This is the fastest way to remove the pressure, and indeed, the pressure valve fell back down on my apparatus in a matter of moments. Carefully remove the lid - steam will still escape out, and you don't want to burn yourself!

Add 1 cup grated vegan cheese in place of Parmesan (such as the vegan mozzarella from Galaxy Foods), 1 teaspoon grated lemon rind, 3 tablespoons lemon juice, and 1/3 cup finely chopped fresh basil (I confess I was a few tablespoonfuls short on basil, as well).

1 cup of risotto topped with 1/4 cup of the tomato mixture is 370 calories. Congratulations on success with your new kitchen toy!

Cost:
tomato $2.06
onion $0.37
Arborio rice $3.43
dry white wine $15.99
vegetable broth $3.49
lemon $0.50

Penne in Creamy Basil-Walnut Sauce

This pesto-like sauce over pasta makes for a quick and easy weeknight supper.

Cook 1/2 a pound of penne pasta according to package directions. I chose the gluten-free rice penne from De Boles even though there are plenty of 100% duram wheat pennes out there - not out of any aversion to gluten, but because it conveniently comes in a 1/2 pound package, and most pastas are sold in packages by the pound.

While the pasta is cooking, trim the crusts off one slice of white bread (the Country White from Vermont Bread is vegan). Cut the slice in half and place half in a shallow dish (discard the other half). Pour 1/4 cup plain soy milk (such as Silk) over the bread slice, and let stand 5 minutes.

Place the bread mixture in a food processor, along with 1 cup loosely packed basil leaves, 1/4 cup coarsley chopped walnuts, 1 tablespoon shredded vegan cheese in place of Romano (such as the vegan mozzarella from Galaxy Foods), 1 and 1/2 teaspoons olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 small peeled garlic clove. But don't run the food processor yet!

When the pasta is done cooking, drain over a bowl, reserving a tablespoon and a half of the cooking liquid. Transfer the reserved cooking liquid to the basil mixture in the food processor, and now process until smooth. (Note: the reason to wait until the end to process the pesto is because it will darken quickly, once made).

Combine the pasta and the pesto in a bowl, tossing well. This is best served immediately. You could also garnish it with some chopped parsley, if you like.

You'll have 3 servings of 1 and 1/3 cups and 380 calories.

Cost:
white bread $4.59
basil $4.98
vegan cheese $3.39
penne pasta $2.69

Rhubarb Sorbet

The edible part of rhubarb is the stalk of the plant - turns out the leaves themselves are quite toxic! Rhubarb is so frequently used for desserts that it has been given the nickname "pie plant."

The method to making this sorbet surprised me, since I've never worked with rhubarb, before. You begin by boiling slices of rhubarb in water to infuse the water with the rhubarb taste - and a pretty pink colour of course! - then straining through a sieve and discarding the rhubarb itself, which doesn't therefore end up in the final product.

What I wasn't prepared for was the way the rhubarb broke down almost into a pulp during the boiling, so don't be surprised when this happens to you! I also advise using a large saucepan, since mine would have boiled over onto the stove if I hadn't glanced over at the exact right moment.

So to clarify, here's what you do: combine 4 cups (1 quart) water and 5 cups sliced rhubarb (about 3 stalks) in a saucepan; bring to a boil, then continue cooking for 10 minutes.

Strain into a bowl over a sieve, and press on the rhubarb pulp to extract as much liquid as possible. Discard the rhubarb. You'll be left with that nice pretty pink liquid.

Stir 1/2 cup raw sugar, 1/2 cup organic brown sugar, and 1 tablespoon lemon juice into the remaining liquid, stirring until the sugar dissolves. Cover and let cool - I recommend letting it chill for at least 8 hours, to ensure that your ice cream maker works properly, or even up to overnight.

Freeze according to the manufacturer's instructions of your ice cream maker - it's going to become wonderfully fluffy and light pink - then transfer to a freezer-safe container and freeze until firm (about one hour).

If you need to, let the sorbet stand at room temperature for 10 minutes before scooping. 1/2 a cup is 110 calories.

Cost:
rhubarb $4.23

'Feta'-Spinach Tarts

Use the vegan feta from Sunergia for these gorgeous little hors d'oeuvres and you won't miss the real thing at all!

First, heat a medium skillet coated with cooking spray over medium heat. Add 1/2 cup chopped red onion and cook 5 minutes, stirring frequently. Add 1 minced garlic clove and cook 1 minute, stirring constantly. Stir in 1/2 tsp. black pepper, and 1/4 tsp. salt, then add 1 (10-ounce) package of frozen spinach, which you have thawed, drained, and squeezed dry ahead of time. (Okay, I confess, my spinach was still a little frozen because I didn't take it out of the freezer early enough...). Cook for 2 minutes, stirring frequently.

Remove from heat and let cool slightly. Meanwhile, make the equivalent of 4 eggs using egg replacer (such as Ener-G); this is in place of the 3 egg whites and 1 egg called for in the original recipe. Combine the spinach mixture, the 'eggs', 2 tablespoons chopped parsley, 1 and 1/2 tablespoons chopped oregano and 2 tablespoons plain soy milk (such as Silk) in a bowl. I was a tad shy on the oregano, with just about a tablespoonful, but it wasn't enough of a difference to trouble me.

Now it's time to play with phyllo again! As always, I use the frozen phyllo dough from Fillo Factory, which is vegan. Make sure you let it thaw in the fridge for 8 hours before using in the recipe. You'll need 6 of the 13x18-inch sheets for this recipe. Lay one sheet of phyllo flat on a work surface, and lightly coat with cooking spray. Repeat with the remaining 5 sheets of phyllo, and gently press them together at the end. Coat the top sheet of phyllo with cooking spray. Cut the phyllo into 3 equal strips lengthwise, then into 4 strips crosswise, so you have a total of 12 layered squares.

Place one square of phyllo in each of 12 muffin cups coated with cooking spray, pressing in to form cups. The original recipe said to 'fan' the corners of the phyllo, but I wasn't sure what this meant, and they seemed 'fanned' enough anyway, just from pressing them into the muffin tins, so I left it at that. Lightly coat the edges of the phyllo cups with cooking spray.

Divide the spinach mixture evenly among the 12 cups - about 2 tablespoons each. Bake at 375 degrees for 15 minutes.

Sprinkle 1/2 a cup of the 'feta' evenly over the tarts. Cover loosely with aluminum foil and return to the oven for an additional 3 minutes.

Each tart is 70 calories.

Cost:
red onion $0.74
frozen spinach $2.49
parsley $1.69
plain soy milk $2.99
vegan feta $4.49

Wild Mushroom Bruschetta

A combination of exotic mushrooms makes this a truly memorable appetizer.

I was, however, very confused about the quantity of mushrooms used. I went shopping according to the weight advised (1/2 a pound of cremini mushrooms). When I got home, I saw that this weight was supposed to correspond to 6 and 1/2 cups of coarsely chopped cremini. But my 1/2 pound only yielded 2 and 1/2 cups chopped! I thought about going out to buy more, but then eyeballed it and thought, no; this seems like the right amount. Indeed, I can't fathom how 6 and 1/2 cups of cremini would have cooked down to the right amount of bruschetta topping, so I suggest purchasing 1/2 a pound and no more than that.

The other mushrooms called for were chanterelle and oyster. Oyster mushrooms are easy enough to find at Whole Foods, but I had to buy the chanterelle mushrooms dried, and reconstitute them with boiling water. If you quite simply can't find any of the 3 mushroom varieties called for, substitute any other mushroom of your choice.

Now on to the actual recipe!

Combine 1/2 pound coarsely chopped cremini mushrooms, 3 cups coarsely chopped oyster mushrooms and 2 and 1/2 cups coarsely chopped chanterelle mushrooms in a blender or food processor. Pulse about 10 times, until finely chopped. (Note: I was a tad short on the chanterelles, with only about 2 cups).

Place 2 minced garlic cloves, 2 tablespoons finely chopped flat-leaf parsley and 1 teaspoon of olive oil in a large skillet over medium-high heat. Cook for 30 seconds. Add the mushroom mixture, and cook for 6 minutes, stirring constantly. (the liquid that the mushrooms release should all be evaporated by the end). Remove from heat and stir in 1/4 tsp. salt and 1/8 tsp. black pepper and let cool slightly. You should have about 1 and 1/2 cups of mushroom mixture by the end of cooking - you can see why I thought 6 and 1/2 cups of cremini mushrooms to start with was simply too much!

Slice 12 (1/2-ounce) slices of country bread. I wasn't quite sure what the original recipe had in mind by 'country bread', but I purchased half a loaf of rustic wheat bread from Whole Foods' fresh bakery. I would bet that French bread baguette or a loaf of Italian bread would work well too.

Heat a grill pan over medium-high heat. Add 6 of your bread slices and toast 1 minute on each side. Remove from the pan, and rub half of a cut garlic clove over one half of each toast slice. Repeat the procedure with the other 6 slices of toast and the other half of a cut garlic clove.

Top each toast with 2 heaping tablespoons of the mushroom mixture. Shred or shave the vegan cheese of your choice (I used the vegan mozzarella from Galaxy Foods) in place of Parmesan to equal 1/2 a cup. Place about 2 teaspoons of 'cheese' over each toast.

2 topped bruschetta are 140 calories.

Cost:
cremini mushrooms $1.52
oyster mushrooms $7.91
chanterelles $11.98
flat-leaf parsley $1.69
country bread $3.49
vegan cheese $3.39

Rachel's Tropical Fruit Salsa

Rachel is a reader who sent this recipe into a cooking magazine, and I was more than happy to try out her delicious fruit salsa! It goes great with tortilla chips.

In a bowl, combine 1 cup diced and peeled mango, 1 cup diced pineapple, 1/4 cup diced red onion, 1/4 cup minced cilantro, 1/4 cup fresh-squeezed lime juice, 2 teaspoons cumin, 1/8 tsp. salt, a dash of black pepper, and 1 minced and seeded jalapeno pepper.

I made this ahead of time and let it chill for the flavors to meld, but you don't need to. 1/2 a cup is 60 calories.

Cost:
mango $1.99
pineapple $2.79
cilantro $1.69
limes $1.00
jalapano pepper $0.12

Chickpeas with Spinach

This is an easy supper for a busy night. A word of caution though: normally I cook solo, but I am home visiting my mother for Mother's Day weekend, and we were gabbing as I cooked - and I made a few mistakes! I guess I need practice on cooking and socializing at the same time.

Here's how the recipe should go: heat a teaspoon of olive oil in a large skillet over medium-high heat. Add 1 and 1/2 cups chopped onion, 1 teaspoon minced ginger and 2 minced garlic cloves; saute 4 minutes (my cooking time ran to closer to 5 or 6... caught up in conversation!). Add 1/4 cup water and 2 tablespoons tomato paste, and cook for 2 minutes, stirring constantly (my stirring, alas... not so constant). Finally, stir in 2 cups chopped spinach, 1 teaspoon chili powder, 1/8 tsp. salt and 1 (15-ounce) can of chickpeas, rinsed and drained; reduce heat, cover and cook for 5 minutes. Of course, I a) forgot to reduce the heat, b) forgot to add the salt, so stirred it in at the end, and c) didn't manage to add a lid to the skillet until about 2 minutes left to go. Oops!

Remove from heat and stir in 1 teaspoon lemon juice.

On two plates, serve 1 cup of the chickpea mixture over 1/2 cup of cooked basmati rice (and of course, my rice was bubbling over on the stove this whole time, too...), for 2 servings of 410 calories each.

If you like, top with grated lemon rind or serve with lemon wedges.

Cost:
onion $0.48
ginger $0.52
tomato paste $0.79
spinach $2.69
chickpeas $1.69
basmati rice $0.86

Dijon Vinaigrette

This easy dressing is actually a variation on a vinaigrette recipe; there were several other options - a cumin-lime version, a roasted garlic version, and the original, but I decided that the Dijon variation looked yummiest, so I present that to you here.

In a saucepan, combine 1 cup vegetable broth with 2 teaspoons cornstarch, stirring with a whisk. Bring to a boil over medium heat, then cook for 1 minute, stirring constantly.

Remove from heat and stir in 2 tablespoons red wine vinegar, 1 tablespoon olive oil, 2 teaspoons Dijon mustard, 1 teaspoon raw sugar, 1/4 tsp. salt, and 1/8 tsp. black pepper.

Cover and chill in the fridge until ready to use, and stir or shake before using. 2 tablespoons is 30 calories - this would go great with just about any salad I can think of!

Cost:
vegetable broth $2.69
olive oil $9.99

Bucatini with Eggplant and Roasted Peppers

Okay well, in all honesty, I couldn't find an organic (and non-enriched) pasta in the bucatini shape - a long, hollow pasta slightly thicker than spaghetti or linguine. However, either of those two last would make a good substitute, so I used the linguine from Bionaturae. This delicious Tuscan dish would go perfectly with the Stuffed Onions with Chianti Sauce that I made last night!

Cut a yellow bell pepper in half and discard the seeds and membrane. Flatten with the palm of your hand and then place on a foil-lined baking sheet. Broil until blackened. The recipe instructions said this would take 10 minutes, but I've learned that with my oven I need 15. Transfer the pepper to a zip lock bag and let stand 15 minutes, then peel and cut into strips. Set aside.

Meanwhile, lower the oven temperature to 425 degrees. Peel a small eggplant (about 6 ounces) and cut into 1/2-inch cubes. Place in an 8x8-inch baking dish and pour 1/2 a cup of water over the eggplant. Bake at 425 degrees for 35 minutes. The recipe noted to add more water 'as needed', but I did not add any extra.

Heat a teaspoon and a half of olive oil over medium-high heat in a medium skillet. Add 1 tablespoon chopped oregano, 1 tablespoon capers and 1 minced garlic clove; saute 1 minute.

Stir in the roasted bell pepper, the eggplant, 1/4 tsp. salt, 1/8 tsp. black pepper and 3 chopped and seeded plum tomatoes. Cover and cook for 15 minutes, stirring occasionally.

While the vegetables are cooking, cook 6 ounces of whatever pasta shape you chose according to package directions. Drain, reserving 1/4 cup of the cooking liquid.

Combine the pasta, the vegetable mixture, and another teaspoon and a half of olive oil in a large bowl, along with the reserved cooking liquid if you need it to keep the pasta moist (I added mine).

Place 1 and 2/3 cups of pasta on each of 3 plates. Top each with 2 tablespoons of shredded vegan cheese in place of romano - I used the vegan mozzarella from Galaxy Foods. Each serving is 340 calories.

Cost:
yellow bell pepper $2.11
eggplant $0.90
fresh oregano $2.49
plum tomato $1.69
linguine $3.19

Stuffed Onions with Chianti Sauce

This is a savory Tuscan side dish that rounds out any pasta meal. Serve with the leftover Chianti that isn't used for the sauce!

Peel 3 (8-ounce) yellow onions, and cut 1/2 an inch off the tops of each. Place, cut sides down, in an 8x8-inch baking dish coated with cooking spray. Pour 1/4 cup of unfiltered, organic, or otherwise vegan Chianti over the onions; cover with foil and bake at 400 degrees for 30 minutes.

Uncover, turn the onions over, and bake for 20 minutes. Finally, turn them a third time and bake, still uncovered, for an additional 30 minutes.

(Note: I had also cut a thin slice off the bottom part of each onion so they would stand flat when turned that way, too. However, this ended up sort of being a mistake, in that, when I stuffed the onions (see below) the filling could fall through. Luckily, by using a serving spoon to transfer them to serving plates, it wasn't too much of a problem).

Let the onions cool slightly before carefully scooping out their pulp, leaving a 1/2-inch thick shell. Chop the pulp (you'll have a generous quarter-cup worth), and combine with 1/4 cup dry breadcrumbs, 3 tablespoons chopped parsley (the original recipe called for flat-leaf, but since I only had curly parsley at home, I used that - small difference, right?), 2 tablespoons shredded vegan cheese in place of Parmesan (I used the vegan mozzarella block from Galaxy Foods), 1 minced garlic clove, and 1/8 tsp. black pepper. Add 1/4 tsp. salt, and toss to combine. Sprinkle an additional pinch of salt over the onion shells, then stuff them evenly with the filling. Bake for 15 minutes, still at 400 degrees.

While the onions bake for the final time, make the sauce: combine 3/4 cup Chianti, a pinch of salt, 1 and 1/2 teaspoons raw sugar and 1/2 tsp. finely chopped rosemary. Bring to a boil, then reduce heat and simmer until reduced to a 1/4 cup - about 10 to 15 minutes.

Serve 1 stuffed onion and 1 tablespoon of sauce for a serving of 170 calories.

Cost:
onions $1.97
Chianti $13.99
vegan cheese $3.39
rosemary $3.59

Apple-'Cream Cheese' Strudel

Try this delicious and easy dessert using the vegan phyllo dough from Fillo Factory, which is the right size for this recipe (18x13-inch sheets).

Melt a teaspoon of vegan butter (such as Earth Balance) in a medium skillet over medium-high heat. Add 1 and 1/4 cups peeled and thinly sliced Rome apple and 1 and 1/4 cups peeled and thinly sliced Granny Smith apple; saute 3 minutes, then reduce heat to medium and cook for 5 minutes, stirring frequently.

Add 2 tablespoons organic brown sugar, 3 tablespoons thawed apple juice concentrate, 1/8 tsp. cinnamon and 1/8 tsp. nutmeg; cook for 3 minutes, then remove from heat. Stir in 1 and 1/2 tablespoons finely chopped walnuts and let cool.

For the apple juice concentrate, try the one from Columbia River Organics - there is no added sugar or corn syrup, as in other brands.

While the apple mixture cools, place 1/2 cup softened vegan cream cheese (such as Tofutti's Better Than Cream Cheese), 2 tablespoons raw sugar, 2 tablespoons vegan sour cream (I also used Tofutti's version here), and 1 teaspoon all-purpose flour. Beat with a mixer until smooth. Add 1 teaspoon vanilla extract, a dash of salt and the equivalent of one egg using egg replacer (such as Ener-G), and beat until combined.

Working on a flat surface, place 1 sheet of phyllo down and lightly coat with cooking spray. Repeat with 5 more layers of phyllo, coating with cooking spray between each, then press down slightly to seal them together. Coat the top sheet of phyllo with cooking spray, then spoon the apple mixture along one short edge of the phyllo, leaving a 2-inch border on three sides (it will only spread over about 1/3 of the phyllo, length-wise). Drizzle the 'cream cheese' mixture over the apple mixture. Fold the long ends of phyllo up over the edge of the apple mixture, to tuck it in. Starting from your short edge with the 2-inch border, roll the phyllo up jelly-roll style, but not tightly or the phyllo might rip. Place the strudel, seam-side down, on a baking sheet coated with cooking spray.

I hope those instructions make sense! It makes pretty intuitive sense when you do it, but I wish I had taken a picture mid-recipe to give you a visual.

Sprinkle with a dash of nutmeg, then bake at 375 degrees for 15 minutes. Cool for 10 minutes on a wire rack, before slicing into 6 equal portions - a serrated knife works best. Each piece is 220 calories. Although this is a great dessert, it also makes a pastry-like breakfast if you have leftovers!

You could also sprinkle the top of the roll with 1 tablespoon powdered sugar if you like, before slicing, although I did not.

Cost:
Rome apple $1.23
Granny Smith apple $0.96
apple juice concentrate $4.19
vegan cream cheese $2.50
phyllo dough $4.39

Cranberry Walnut Tabbouleh

Instead of the classic tabbouleh trio - olive oil, tomato, cucumber - this one uses walnut oil, walnuts and dried cranberries.

Combine 1 cup bulgar wheat and 1/2 cup chopped dried cranberries in a bowl. Pour 1 cup boiling water over the mixture, and let stand until the liquid is absorbed - the original recipe said 30 minutes, but mine took only 17.

Fluff with a fork, then add: 1/2 cup chopped parsley, 1/4 cup chopped red onion, 1/4 cup lemon juice, 2 tablespoons chopped walnuts (toast them first, if you like), 2 tablespoons chopped mint, 1 and 1/2 tablespoons walnut oil, 1/4 tsp. salt, and 1/4 tsp. black pepper.

Toss to combine; 2/3 a cup is 170 calories. This is easy to take in tupperware for lunch the next day, too!

Cost:
bulgar wheat $4.19
dried cranberries $6.49
walnuts $5.49
mint $1.99
walnut oil $8.99

Island Rice

Rice can grow a little boring, but this soul-food style side dish adds dried pineapple to make a great variation on a standard side dish.

Bring 2 and 1/2 cups water to a boil in a saucepan; add 1 cup uncooked long-grain rice (such as basmati), 1/2 cup chopped dried pineapple, 2 teaspoons vegan butter (such as Earth Balance), 1/2 tsp. grated lime rind, and 1/4 tsp. salt. Cover, reduce heat and simmer for 20 minutes.

For the dried pineapple, I bought an un-sugared variety, which I figured would be much healthier, even though the sugared dried pineapple was organic and most likely vegan.

Remove from heat and stir in 1/4 cup chopped fresh cilantro, 1 tablespoon chopped green onion and 2 and 1/2 tablespoons fresh-squeezed lime juice.

You'll have 6 side servings of 1/2 cup and 180 calories.

Cost:
long-grain rice $1.67
dried pineapple $6.62
limes $1.23
cilantro $1.79
green onion $1.25

Field Greens with Mississippi Caviar

No, Mississippi caviar does not contain any fish eggs - it's made with black-eyed peas and vegetables. These delicious little beans are full of great things like calcium, folate and vitamin A.

I was a bit perplexed though, seeing that the recipe called for fresh or frozen black-eyed peas. I've seen them canned or dried, in supermarkets, but never fresh, and certainly not in the freezer aisle! Perhaps this is a Southern thing? I decided canned black-eyed peas would be equivalent to fresh ones, only then it seemed to negate the first step of the recipe, which was to simmer them for 30 minutes until tender. However, I wanted to simmer them at least a little bit, to infuse with the flavors of garlic and pepper. So here was my compromise:

Combine 3/4 cup water, 1 minced garlic clove and a dash of black pepper in a saucepan. Bring to a boil, then add 4 cups canned black-eyed peas (rinsed and drained). Reduce the heat and simmer, covered, for about 15 minutes. Drain, and transfer to a large bowl.

To the bowl, add: 1 cup julienne-cut yellow bell pepper, 1 cup chopped tomato, 1/3 cup chopped parsley, 1/4 cup chopped red onion, and 1/2 cup Italian dressing. I omitted the 1/4 tsp. of salt, since canned beans already have some salt added.

For the Italian dressing, I used the Tuscany Italian Dressing from Annie's Naturals - not all of the company's dressings are vegan, but many are, including this one. I didn't realize, though, that I only had 1/4 cup left in my bottle (I use this a lot to dress salads at lunchtime). I decided 1/4 cup was enough though, but if you want to add the full 1/2 cup, by all means...

Cover and chill the mixture for at least 3 hours, and up to overnight. When you're ready to serve, 1 cup of mixed salad greens topped with 1 cup of the 'caviar' is 200 calories. Make the portion bigger if this is your entree!

Cost:
black-eyed peas $3.65
yellow bell pepper $0.67
parsley $1.69
mixed greens $2.50