Cucumber Raita Sauce 

Worthy of a Special Occasion  Raita (RI-tah) is a popular salad in India.

Yield
2  3/4 cups (serving size: 1/4 cup)

Ingredients
 

·     1  (16-ounce) carton plain fat-free yogurt

·     1  cup  chopped seeded peeled cucumber

·     1  cup  chopped seeded tomato

·     1/2  cup  minced red onion

·     1/4  cup  chopped fresh mint

·     1  teaspoon  ground cumin
1/2  teaspoon  salt

Preparation

Spoon yogurt onto several layers of paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 10 minutes. Scrape into a bowl using a spatula; stir in remaining ingredients. Cover and chill 2 hours; stir before serving.

Nutritional Information

Calories:  32 (6% from fat)
Fat:  0.2g (sat 0.1g,mono 0.1g,poly 0.0g)
Protein:  2.7g
Carbohydrate:  5g
Fiber:  0.4g
Cholesterol:  1mg
Iron:  0.3mg
Sodium:  140mg
Calcium:  88mg

Steven Petusevsky, Cooking Light, JUNE 1999
 

Field Salad with Citrus Vinaigrette and Sugared Pecans

Photo: Randy Mayor; Styling: Mary Catherine Muir

Outstanding

Yield
8 servings

Ingredients
 

·     Cooking spray

·     1/4  cup  chopped pecans

·     2  teaspoons  sugar

·     1/8  teaspoon  ground red pepper

·     10  cup  gourmet salad greens

·     3/4  cup  Citrus Vinaigrette

·     2  navel oranges, peeled and sectioned
1/4  cup  sweetened dried cranberries (such as Craisins)

Preparation

Heat a small nonstick skillet coated with cooking spray over medium-low heat. Add pecans; cook 6 minutes or until lightly toasted, stirring frequently. Sprinkle with sugar and red pepper, and cook for 1 minute, stirring constantly. Remove pecans from skillet. Cool on wax paper.

Combine greens, Citrus Vinaigrette, and orange sections in a large bowl; toss well. Place 1 cup greens mixture on each of 8 plates; top each serving with 1 1/2 teaspoons pecans and 1 1/2 teaspoons cranberries. Serve immediately.

Nutritional Information

Calories: 90 (38% from fat)
Fat: 3.8g (sat 0.4g,mono 2.3g,poly 0.9g)
Protein: 1.9g
Carbohydrate: 13.5g
Fiber: 3.1g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 72mg
Calcium: 41mg

 Steven Petusevsky, Cooking Light, JUNE 1999
 

Mix it up
Here are some of my favorite spice mixtures. Using any of them will heat up your dinner menu. Each makes about 1 / 4 cup.

Jamaican Jerk: Combine 2 teaspoons each garlic powder, leaf thyme, brown sugar and kosher salt. Add 1 teaspoon each nutmeg, crushed dried red pepper flakes and allspice. Add 1 / 4 teaspoon of both cinnamon and fresh-ground black pepper.

Tandoori Indian: Combine 1 tablespoon each cumin, coriander, paprika, ginger, turmeric and kosher salt. Add 1 teaspoon of both cayenne pepper and cardamom.

Cajun Spice: Combine 1 1 / 2 teaspoons each kosher salt, sweet paprika, chili powder, garlic powder, onion powder, oregano and thyme. Add 1 / 2 teaspoon each cumin, cayenne pepper and fresh-ground black pepper.

Herbs De Provence: Combine 1 tablespoon each dried rosemary leaves, oregano, thyme, marjoram, basil, fennel or anise seeds, tarragon leaves and fresh-ground black pepper. Add optional lavender leaves, to taste.
 

Morning Blast beverage
You need a juicer for this recipe. All the peels should be left on. I use organic ingredients.

Ingredients

6 large carrots
1 apple, quartered
1 medium beet, quartered, tops cut off and discarded
2 ribs celery with leaves
1 (1-inch) piece ginger root with peel on

Method

Run all ingredients including beet tops through a juicer following manufacturer's directions. Drink immediately. Makes 2 servings.

Nutrition

Per serving: 129 calories, no fat, no cholesterol, 31 grams carbohydrates, 8 grams total fiber, 18 grams total sugars, 23 grams net carbs, 3 grams protein, 91 milligrams sodium.

Pasta with White Beans, Greens, and Lemon

Randy Mayor

Good, Solid Recipe

Yield
6 servings

Ingredients
 

·     1  pound  uncooked orecchiette ("little ears" pasta)

·     2  tablespoons extra virgin olive oil cooking spray

·     3  garlic cloves, minced

·     3/4  cup  chopped sun-dried tomatoes, packed without oil

·     1/4  teaspoon  crushed red pepper

·     1  (15-ounce) can cannellini beans, rinsed and drained

·     3  cups  trimmed arugula or baby spinach

·     1  cup  fresh basil leaves, coarsely chopped (about 1 [1-ounce] package)

·     1  tablespoon  grated lemon rind

·     3  tablespoons  fresh lemon juice

·     1  teaspoon  kosher salt

·     5  tablespoons  pine nuts, toasted
1/4  cup  (1 ounce) grated Parmesan cheese

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain. Place pasta in a large bowl; drizzle with oil, tossing to coat.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add garlic to pan; sauté 1 minute or until garlic begins to brown. Add pasta mixture, tomatoes, pepper, and beans; cook 2 minutes, stirring constantly. Stir in arugula, basil, rind, juice, and salt; cook 1 minute or until arugula wilts. Spoon 1 1/2 cups pasta mixture into each of 6 shallow bowls; top each serving with 2 1/2 teaspoons pine nuts and 2 teaspoons cheese. Serve immediately.

Nutritional Information

Calories: 438 (25% from fat)
Fat: 12.2g (sat 2g,mono 4.7g,poly 3.2g)
Protein: 16.2g
Carbohydrate: 68.2g
Fiber: 5.5g
Cholesterol: 3mg
Iron: 4.4mg
Sodium: 623mg
Calcium: 132mg

Steven Petusevsky, Cooking Light, SEPTEMBER 2007
 

Raw Sweet Potato and Apple Salad With Maple Vinaigrette
Serve as is or over spinach, arugula or field greens.

Ingredients

2 medium sweet potatoes, peeled
1 skin-on Granny Smith or Gala apple, grated
1/4 cup golden raisins
1/4 cup dried cranberries
1/4 cup chopped raw almonds or cashews
2 tablespoons pure maple syrup
1/4 cup rice wine vinegar
1/2 teaspoon kosher or sea salt
Fresh-ground black pepper
1 tablespoon natural brown sesame seeds

Method

Cut the sweet potatoes into matchstick using a mandoline or julienne them by hand. Pile sweet potatoes and apples as high as they will stand (like a haystack) on a large plate. Sprinkle raisins, cranberries and nuts over top. Drizzle with maple syrup and rice vinegar. Sprinkle with salt, pepper and sesame seeds. Makes 2 to 3 servings.

Nutrition

Per serving: 273 calories, 18 percent calories from fat, 5 grams total fat, .3 grams saturated fat, no cholesterol, 55 grams carbohydrates, 7 grams total fiber, 36 grams total sugars, 48 grams net carbs, 4 grams protein, 232 milligrams sodium.

Root Vegetable Tagine with Lentils

Photography: Becky Luigart-Stayner; Styling: Melanie J. Clarke

Worthy of a Special Occasion

Traditional Moroccan tagines consist of meat or poultry stewed with spices and vegetables. This version features lentils slow-simmered with aromatic spices and winter vegetables. Although the ingredient list is long, the preparation is simple.

Yield

8 servings (serving size: 1 1/4 cups tagine and 3/4 cup couscous)

Ingredients
 

·     Spice blend:

·     1/2  teaspoon  salt

·     1/2  teaspoon  ground cumin

·     1/2  teaspoon  paprika

·     1/4  teaspoon  ground cinnamon

·     1/4  teaspoon  ground turmeric

·     1/4  teaspoon  curry powder

·     1/4  teaspoon  black pepper

·     1/8  teaspoon  ground red pepper

·     1/8  teaspoon  ground allspice

·        
Tagine:

·     1  tablespoon  olive oil

·     3  cups  chopped green cabbage

·     2  cups  (1-inch) cubed peeled sweet potato (about 12 ounces)

·     1  cup  coarsely chopped onion

·     1  cup  (1-inch-thick) slices parsnip

·     1  cup  (1-inch-thick) slices carrot

·     1  cup  (1-inch) cubed peeled turnip

·     1  cup  dried lentils

·     1/2  cup  chopped dried apricots

·     1  tablespoon  minced peeled fresh ginger

·     2  teaspoons  grated lemon rind

·     2  (14 1/2-ounce) cans vegetable broth

·     1  (14.5-ounce) can diced tomatoes, undrained

·     1  tablespoon  fresh lemon juice
6  cups  hot cooked couscous

Preparation

To prepare spice blend, combine first 9 ingredients.

To prepare tagine,  heat oil in a Dutch oven over medium heat. Add cabbage and the next 8 ingredients (cabbage through ginger); cook 3 minutes, stirring frequently. Stir in spice blend; cook 1 minute, stirring constantly. Add rind, broth, and tomatoes; bring to a boil.

Reduce heat; simmer, uncovered, 40 minutes or until lentils are tender. Stir in juice. Serve over couscous.

Nutritional Information

Calories:  343 (7% from fat)
Fat:  2.7g (sat 0.3g,mono 1.3g,poly 0.4g)
Protein:  13.4g
Carbohydrate:  68.4g
Fiber:  10.3g
Cholesterol:  0.0mg
Iron:  3.1mg
Sodium:  691mg
Calcium:  85mg

Steve Petusevsky, Cooking Light, JANUARY 2003
 

Simple Sweet n' Sour Artichoke Hearts

The combination of sweet and sour is common in Sephardic dishes. This is a simple appetizer to get guests ready for the feast.

Ingredients

3 (15-ounce) cans water-packed artichoke hearts (not marinated), drained
2 tablespoons honey
Juice of 2 lemons
2 tablespoons frozen apple juice concentrate, thawed
1/4 cup chopped fresh parsley
Salt and fresh-ground black pepper, to taste

Method

Combine all ingredients well in a large mixing bowl. Makes 8 to 10 servings.

Nutrition

Per serving: 81 calories, no fat, no cholesterol, 18 grams carbohydrates, 4 grams total fiber, 5 grams total sugars, 14 grams net carbs, 4 grams protein, 690 milligrams sodium.
 

Steve's Basic Deviled Eggs

The eggs can be garnished with a sprig of parsley or dill, capers, paprika or black or green olive slices.

Ingredients

12 eggs in shells
Water
1 teaspoon cider or white vinegar
Salt, to taste
1 / 4 cup low-fat or light mayonnaise
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 / 2 teaspoon sweet paprika
Dash favorite hot sauce

Method

Place eggs in a saucepan large enough to hold them all in a single layer. Cover with cool water by 2 inches. Add a good pinch salt and vinegar, which help the eggs coagulate if there is a crack in the shell. Bring water to a gentle boil, turn off the heat and allow eggs to stand in the hot water 10 minutes. Drain, immediately rinse eggs in ice water and place the eggs in a bowl with cold water. When the eggs are chilled through, peel them.

Cut the eggs in half lengthwise. Place the yolks in a medium mixing bowl. Mash the yolks with the mayonnaise, mustard, Worcestershire, 1 / 2 teaspoon salt, paprika and hot sauce until smooth. Place the yolk mixture into a piping bag and squeeze into the egg white halves. You can also use a teaspoon to place the yolk mixture in the egg white halves. Makes 24 deviled egg halves.

Nutrition

Per egg half: 48 calories, 66 percent calories from fat, 4 grams total fat, .8 gram saturated fat, 107 milligrams cholesterol, .7 gram carbohydrates, no fiber, .3 gram total sugars, .7 gram net carbs, 3 grams protein, 58 milligrams sodium.

Satan's Revenge Stuffed Eggs: To basic yolk mixture add a minced seeded 1 / 2 jalapeno, habanero or serrano pepper.
 

Nutrition

Per egg half: 48 calories, 66 percent calories from fat, 4 grams total fat, .8 gram saturated fat, 107 milligrams cholesterol, .7 gram carbohydrates, no fiber, .4 gram total sugars, .7 gram net carbs, 3 grams protein, 58 milligrams sodium.

Tex Mex Eggs: To basic yolk mixture add 1 tablespoon minced cilantro, 1 / 4 teaspoon chili powder and 1 / 8 teaspoon ground cumin. Garnish with cilantro sprigs.

Nutrition

Per egg half: 48 calories, 66 percent calories from fat, 4 grams total fat, .8 gram saturated fat, 107 milligrams cholesterol, .7 gram carbohydrates, no fiber, .4 gram total sugars, .7 gram net carbs, 3 grams protein, 58 milligrams sodium.

Picnic Eggs: To basic yolk mixture add 2 teaspoons pickle relish and 1 teaspoon yellow mustard.

Nutrition

Per egg half: 48 calories, 65 percent calories from fat, 4 grams total fat, .8 gram saturated fat, 107 milligrams cholesterol, .8 gram carbohydrates, no fiber, .4 gram total sugars, .8 gram net carbs, 3 grams protein, 63 milligrams sodium.

Cajun Eggs: To basic yolk mixture add 1 teaspoon Cajun or blackening seasoning and a squeeze of lemon juice.

Nutrition

Per egg half: 48 calories, 66 percent calories from fat, 4 grams total fat, .8 gram saturated fat, 107 milligrams cholesterol, .7 gram carbohydrates, no fiber, .4 gram total sugars, .7 gram net carbs, 3 grams protein, 80 milligrams sodium.

Tuscan Eggs: To basic yolk mixture add 1 tablespoon Italian dressing, 2 teaspoons minced fresh basil and 1 tablespoon grated parmesan cheese. Garnish the eggs with more grated parmesan cheese and shredded basil leaves or capers.

Nutrition

Per egg half: 51 calories, 67 percent calories from fat, 4 grams total fat, .9 gram saturated fat, 107 milligrams cholesterol, .8 gram carbohydrates, no fiber, .4 gram total sugars, .8 gram net carbs, 3 grams protein, 73 milligrams sodium.

Vegetarian Today recipe: Feta Spinach Salad With Greek Yogurt Honey Ranch Dressing Greek Yogurt Honey Dressing
 

Ingredients

1 / 4 cup fat-free or 2 percent Greek yogurt
1 tablespoon honey
1 / 4 cup buttermilk or 2 percent milk
Juice of 1 / 2 lemon
Fresh-ground black pepper, to taste

Spinach Salad:

 6 cups spinach leaves, well washed and dried
2 ripe nectarines, halved, pitted and cut into 1 / 2-inch-thick slices
1 / 2 cup crumbled feta cheese
1 / 4 cup chopped walnuts

Method

To make dressing: Whisk all ingredients well in a nonreactive small mixing bowl. Chill 30 minutes.

Place spinach in a large serving bowl. Sprinkle nectarines, feta and walnuts over salad. Add dressing, toss and serve. Makes 4 servings.

Nutrition

Per serving (made with 2 percent Greek yogurt and 2 percent milk): 169 calories, 37 percent calories from fat, 8 grams total fat, 3 grams saturated fat, 2 milligrams cholesterol, 19 grams carbohydrates, 4 grams total fiber, 12 grams total sugars, 15 grams net carbs, 8 grams protein, 236 milligrams sodium.

Nutrition

Per serving (made with fat-free Greek yogurt and buttermilk): 164 calories, 36 percent calories from fat, 8 grams total fat, 2 grams saturated fat, .9 milligrams cholesterol, 19 grams carbohydrates, 4 grams total fiber, 11 grams total sugars, 15 grams net carbs, 8 grams protein, 243 milligrams sodium.

Vegetarian Today Recipe: Ginger Soy Drizzle
Here's a simple Asian ginger vinaigrette that can be used as a marinade or basting sauce for any vegetable or grilled tofu or as a dressing for salad or as a dip.

Ingredients

1 tablespoon Dijon mustard
2 tablespoons grated peeled ginger root
2 cloves garlic, minced
2 tablespoons canola oil
2 tablespoons dark-roasted sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
Juice of 1 / 2 lemon
1 teaspoon honey
1 / 4 cup ginger ale or water

Method

Combine all ingredients in a blender and puree or puree with a hand-held immersion blender until smooth. Makes 1 cup.

Nutrition

Per serving: 34 calories, 89 percent calories from fat, 4 grams total fat, .4 grams saturated fat, no cholesterol, .9 gram carbohydrates, no fiber, .4 gram total sugars, .8 gram net carbs, .1 gram protein, 79 milligrams sodium.

Vegetarian Today recipe: Pickled Beet Salad

Ingredients

1 (16-ounce) jar sliced pickled beets, drained
1 small red onion, halved and thinly sliced
1 teaspoon prepared horseradish

Method

In a small bowl, toss together all ingredients. Makes 4 servings.

Nutrition

Per serving: 61 calories, no fat, no cholesterol, 15 grams carbohydrates, 2 grams total fiber, 1 gram protein, 58 milligrams sodium.

Vegetarian Today Recipe: Roasted Asparagus With Parmesan, Sun-Dried Tomatoes and Olive Oil

Roasting or baking brings out all the natural flavor of the asparagus by concentrating their natural sugar. This is wonderful served at room temperature

Ingredients

1 1 / 4 to 1 1 / 2 pounds asparagus, ends trimmed, washed well
1 tablespoon softened butter, cut into small pieces
1 tablespoon extra-virgin olive oil
Sea salt and fresh-ground black pepper, to taste
1 / 2 cup chopped sun-dried tomatoes*
1/ 4 cup shredded parmesan or Asiago cheese
Juice of 1 lemon

Method

Preheat oven to 375 degrees.

Bring a pot of water to a boil. Add asparagus and cook 2 minutes. Drain; place in a bowl of ice water and drain. This can be done up to 2 days prior to baking.

Place asparagus in a baking dish. Distribute bits of butter over asparagus; drizzle with olive oil. Season with salt and pepper.

Bake 20 minutes, turning asparagus occasionally, until asparagus is golden brown and tender. Sprinkle with sun-dried tomatoes, cheese and lemon juice. Makes 4 to 6 servings.

Nutrition

Per serving: 88 calories, 59 percent calories from fat, 6 grams total fat, 2 grams saturated fat, 8 milligrams cholesterol, 6 grams carbohydrates, 2 grams total fiber, 3 grams total sugars, 4 grams net carbs, 5 grams protein, 179 milligrams sodium.

*If the tomatoes seem plump and moist, you can use as is. If they seem dry, you need to reconstitute them by soaking in boiling water about 15 minutes.

Vegetarian Today Recipe: Singapore Cucumber Salad

I've been seeing seedless mini cucumbers everywhere lately. They are also called Persian cucumbers. Feel free to substitute Kirby cucumbers in the same quantity. Mirin (rice wine), sriracha sauce and sambal oelek or chili paste with garlic can be found in Asian markets and some supermarkets.

Ingredients

6 mini seedless cucumbers or 1 large seedless cucumber, thinly sliced on the bias
12 red, yellow or orange mini-bell peppers, cored, seeded and thinly sliced or 1 / 2 yellow   bell pepper and 1 / 2 red bell pepper, cored, seeded and thinly sliced
1 / 2 cup thin-sliced red onions
1 navel orange, peeled, halved and thinly sliced
1 tablespoon low-sodium soy sauce or tamari
2 tablespoons mirin
1 tablespoon unseasoned rice vinegar
1 teaspoon sriracha sauce or sambal oelek (chili paste with garlic)
2 teaspoons brown or black sesame seeds

Method

Combine all ingredients in a large mixing bowl and allow to sit 10 minutes before serving. Makes 4 servings.

Vegetarian Today: Steve Petusevsky's favorite seasoning mixtures
There's something satisfying about grilling food over fire. Lucky for us, we can grill year round, although it can get a little too hot to hang over fire in summer. And those mosquitoes can be nasty.

Unlike other cooking methods, grilling requires some intuitive skill along with learned technique. Almost any vegetable or plant-based protein can be grilled. One of the best ways to flavor your grilled items is with spice mixes. Although there are many commercially prepared combinations, most have loads of salt and other chemicals added.

Through the years, I've created a number of seasoning mixtures, which I make in large batches to store in air-tight jars where they keep for months in a cool dark place.

Vegetarian proteins such as firm tofu, tempeh, slices of seitan or even veggie burgers take to these spice combos. Vegetables are also wonderful when sprayed lightly with olive oil and dusted with one of these spice mixtures. The oil helps the spices adhere to the surface of the veggies.

You can put zucchini, eggplant, yellow squash, bell peppers and onions directly on the grill after sprinkling them with spices.

Firm vegetables can also be grilled with the good results.

But first they must be blanched or boiled briefly before being dusted with spices and then grilled. These firm vegetables include broccoli and cauliflower cut into large florets, slices of hard squash such as acorn or butternut squash, sweet potatoes and white potatoes.

Cut root vegetables into 3 / 4-inch-thick slices before boiling gently 2 to 3 minutes. Drain and rinse in ice cold water, drain, dry, spray with oil and sprinkle with spices. The blanching or boiling process can be done a day prior to grilling.

Another incredible vegetable that is great cooked on the grill is kale. Leave the bunch whole with the twist tie that holds it together still in place. Then put the whole bunch of kale in boiling water about 3 minutes, drain and rinse in cold water. Sprinkle with olive oil and one of the following spice combinations and then grill.

Vegetables sparkle in stir fries

Spring vegetable selection: You need 3 to 4 cups of veggies to feed four people. Use any combination of these: baby spinach leaves, whole snow or sugar snap peas, chopped asparagus, chopped artichoke hearts, peas, arugula leaves, chopped leeks, chopped chard, chopped fennel, chopped jicama or whatever else you see at the store that you like.

Aromatics: Select any combination of these to measure 2 tablespoons. Use minced ginger root; minced garlic; any chopped fresh herbs such as basil, parsley, oregano, thyme, etc.; grated lemon zest; and sesame, poppy or fennel seeds. You also can use 1/2 teaspoon crushed dried red pepper flakes or or jalapeno peppers with seeds removed unless you like it really spicy.

I keep this mixture of aromatics on hand to use a tablespoon or so in stir fries: In a blender or food processor fitted with the metal blade puree 1/4 cup coarse-chopped peeled ginger root, 8 garlic cloves, 3 stalks lemon grass using only the bottom 4 inches of stalk with outer leaves and bulb trimmed and 1/4 cup canola oil. Store airtight in refrigerator up to a month. Makes 1/2 cup.

Proteins: Although you don't need a protein in every Spring Stir Fry, if you choose to add one use 1/2 cup per person diced in bite-size pieces. The options include firm tofu, seitan, tempeh, ground soy based "meat" such as Boca Burgers, and wheat roast (a wheat-gluten product).

Oils to use for Spring Stir Fries: Canola, peanut, sunflower, grape seed or dark roast sesame are perfect for stir frying those veggies. If using sesame oil, be sure to use it in combination with another oil as it has a low smoke point. I recommend using it in the ratio of 3 parts canola or grape seed oil to 2 parts dark roast sesame.

Keeping starches for a week: Cook the small pasta shape of choice according to package directions until just al dente. Immediately rinse in ice water, drain and coat lightly with oil, tossing well. Cover and refrigerate up to five days. When ready to serve, dip the pasta in boiling water to reheat.

Cook brown rice according to package directions being sure all liquid is absorbed, and rice is tender. Remove from heat and let rest, covered, 10 minutes. Spread out on a baking pan with sides to cool at room temperature 1 hour. Then pack in a covered container and refrigerate up to five days.

To reheat the rice you can place it in a microwave-safe dish, add 1 tablespoon water, cover leaving a small vent for steam to escape and cook on high 4 to 6 minutes depending on amount.

Or you can preheat the oven to 350 degrees. Place the cooked rice in a baking pan. Add 1/4 cup water, cover and bake 20 minutes until heated through.

If you prefer, you can stir fry cooked rice or pasta with the veggies to reheat it as part of the dish.

Vegetarian Today recipe: White Gazpacho With Almonds and Grapes
I use marcona almonds produced in a specific region of Spain because they are rich and aromatic.

Ingredients

6 slices white bread, crusts removed
1 cup water plus more to soak the bread
1 cup unsalted blanched almonds plus 2 tablespoons chopped almonds, for garnish
2 cups whole green seedless grapes plus 1 / 4 cup sliced green grapes, for garnish
1 cup peeled, seeded and chopped cucumbers
2 cloves garlic
1 cup fat-free plain yogurt
1 / 4 cup extra-virgin olive oil
1 / 4 cup sherry vinegar
Salt and fresh-ground black pepper, to taste

Method

Soak the white bread in water to cover 5 minutes. Drain.

Place whole almonds, whole grapes, cucumbers, garlic and soaked bread in a food processor fitted with the metal blade or a blender. Process or puree until combined. Add the yogurt, 1 cup water, oil, vinegar, salt and pepper and continue to blend or process until smooth and creamy.

Chill at least 30 minutes before serving. Garnish with chopped almonds and sliced grapes. Makes 8 servings.

Nutrition

Per serving: 248 calories, 64 percent calories from fat, 13 grams total fat, 4 grams saturated fat, 96 milligrams cholesterol, 49 grams carbohydrates, 2 grams total fiber, 10 grams total sugars, 16 grams net carbs, 7 grams protein, 80 milligrams sodium.

Vegetarian Today: Steve Petusevsky doesn't eat raw tomatoes
I eat just about everything except raw tomatoes. When I tell people this, they can't believe it. But the thought of eating raw tomatoes makes me gag. It's always been this way.

From a very young age, I made my mother examine my portion of salads for tomato seeds. Finally, she just left tomatoes out of the family salads. Keep in mind, back then cherry and grape tomatoes weren't common.

It's a very different tomato selection available in produce sections today.

The availability of unusual tomatoes is staggering. From vine-ripened beef steaks to ripe egg-shaped Romas and tiny teardrops. They all look beautiful and smell like an infusion of summer. Even Ugly Tomatoes, so called because of their odd shape, are beautiful. When you throw in multicolored heirloom tomatoes in shades of every color imaginable, the tomato section is a work of natural art.

Just don't make me eat it.

There are over 10,000 varieties of tomatoes ranging in size from tiny cherry 1000's to the giant Ponderosa species, which can weigh 3 pounds each. Botanically speaking, tomatoes are actually a fruit, although in 1863 the Supreme Court ruled that they should be considered a vegetable.

Tomatoes are still considered one of the world's most popular fruits, I mean vegetables, with over 60 million tons produced each year. That's a lot of Greek salads and bruschettas.

So, although I appreciate tomatoes cooked and as a raw ingredient, anything more than a sniff of fresh tomato essence is out of the question for me. That doesn't mean I don't enjoy preparing them for others. Especially during summer months, when the peak season is here.

Wheat berries are the mother grain from which pasta, bread and flour are derived. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as Granny Smith or Gala) for this salad. From The Whole Foods Market Cookbook

Ingredients
2 cups uncooked wheat berries
1 cup chopped walnuts
2 medium apples, cored and chopped
1 cup seedless raisins
1 cup finely chopped parsley
1/4 cup apple cider vinegar
1/2 cup apple juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
  
Method

Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight. Drain well. Put 7 cups clean water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool. Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly.

Nutrition

Per serving (about 6oz/179g-wt.):
Calories: 480 (220 from fat)
Fat: 24g (sat 2.5g)
Protein: 11g
Carbohydrate: 61g (Dietary Fiber 9g, Sugar 19g)
Cholesterol: 12mg
Sodium: 150mg