Recipe
Date Breakfast Bars
Rita's daughter Laura likes to take a couple batches of these bars back to college with her after she's been home on break. Her friends all look forward to having them as study break snacks. The bars travel well in a sealed plastic bag. Bake the bars on the weekend to have for breakfast or snack during the week. One taste judge commented: "This is absolutely delicious. It's crunchy and yet moist, and the contrasting texture of the dates and walnuts is very satisfying. It's very sweet, which I love. I would even serve this as a dessert!"
Yield: 8 servings
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Ingredients:
1/2 cup whole wheat flour
2 tablespoons packed soy protein powder
1 teaspoon baking powder
1-1/4 teaspoons cinnamon
1-1/2 cups rolled oats
1/2 cup chopped pitted dates
1/4 cup chopped walnuts
1 large egg
1/2 cup brown sugar
1/4 cup white sugar
1/4 cup extra-light olive oil
1/2 cup applesauce
1/8 teaspoon vanilla extract
- Preheat oven to 350° F.
- Stir together flour, protein powder, baking powder, and cinnamon. Add oats, dates, and walnuts and stir to combine.
- In another bowl, beat egg. Add sugars and beat until well blended. Add olive oil; continue beating until well mixed. Stir in applesauce and vanilla.
- Make a well in the center of flour mixture. Pour in egg mixture and stir gently until just mixed. Do not beat.
- Spread mixture in an 8 x 8-inch nonstick pan that has been lightly brushed with olive oil. Bake in preheated oven for 35 minutes or until toothpick inserted in the center comes out clean.
- Remove from oven and cool for 10 minutes before removing from pan.
Fresh Soybeans and Vegetables with Black Bean Sauce
Black bean sauce is made from fermented black beans and has a rich pungent flavor. It is used to season many Asian dishes and provides the complimentary background flavor for this dish.
Yield: 2 servings
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Ingredients:
1 tablespoon cornstarch
1 cup water
1 tablespoon dry sherry
1/2 tablespoon tamari soy sauce
Pinch sugar
1 tablespoon black bean sauce
1 teaspoon canola oil
3 medium green onions, chopped
4 cloves roasted garlic, crushed
1 cup cauliflower florets (grape-size pieces)
1 cup sweet red pepper strips
1/2 cup 1-inch pieces Chinese long beans or other green beans
1 cup fresh green soybeans
2 cups cooked brown rice
- In a small bowl, mix cornstarch with 1/4 cup of the water to a smooth paste. Add remaining water, sherry, soy sauce, sugar, and black bean sauce. Stir to combine; set aside.
- In a medium nonstick skillet or wok, heat canola oil over medium-high heat; add green onions, garlic, cauliflower, sweet red pepper, and green beans. Cook for 2 minutes, stirring constantly. Add soybeans; stir to mix.
- Add cornstarch mixture; stir constantly until sauce comes to a boil.
- Serve over brown rice.
Tricolor Pasta with Tomato and Soybean Sauce
Rita used to be teased about cooking with soybeans until she started serving fresh green soybeans to friends. They especially like this quick, easy pasta dish.
Yield: 2 servings
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Ingredients:
2 teaspoons olive oil
1/4 medium onion, chopped
1/2 medium green bell pepper, stems, seeds, and membranes removed; chopped
4 medium mushrooms, sliced
4 cloves roasted garlic, chopped
1/2 cup tomato puree
1/4 cup vegetable stock, homemade or canned
1 cup fresh green soybeans
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon dry basil
1 tablespoon chopped Italian parsley
2 cups tricolor spiral pasta
1 tablespoon freshly grated Parmesan cheese
- In a medium nonstick skillet, heat olive oil over medium heat; add onion. Cook for 5 minutes, until onion is a deep golden brown. Add green pepper, mushrooms, and garlic. Cook for 2 minutes longer, until vegetables are soft.
- Add tomato puree, stock, soybeans, salt, pepper, and basil. Bring to a boil. Add parsley. Set aside.
- Meanwhile, bring 4 quarts of water to a boil; add 1/4 teaspoon salt and a few drops of olive oil. Add pasta and cook for 10 minutes, until tender.
- Drain pasta. Serve topped with sauce and sprinkled with Parmesan cheese.
Copyright © 2001 by Robert Arnot, M.D.
