VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good

by Mark Bittman

NUTS AND SEEDS Nuts and seeds are excellent sources of protein, unsaturated fat, vitamins, fiber, and other nutrients. Their crunch makes them ideal for snacking and—as you know—ground to a butter, they’re a favorite. (Apple with almond butter—nothing better.) But their relatively high calorie density throws them into the Flexible Foods category.

• Almonds • Peanuts (technically a legume) • Cashews • Hazelnuts (filberts) • Pecans • Pistachios • Macadamia nuts • Walnuts • Pumpkin seeds • Sesame seeds • Poppy seeds • Flax and chia seeds

SWEET CONDIMENTS AND SWEETENERS This is an odd list, with many seemingly incongruous items; what they have in common is sugar. (If you do buy them, try to find versions that don’t contain high fructose corn syrup.) Many packaged condiments are surprisingly high in sugar; even salad dressings can be packed with added sugar and chemicals, which is why I urge you to make your own. Many of these condiments break the five-ingredient rule, but you don’t use much, and they add flavors that—because of their familiarity—can help you make the transition from the SAD.

• Oat milk • Rice milk • Nut milks (almond and hazelnut are most common) • Soy milk • Barbecue sauce • Ketchup • A-1 Sauce • Relishes and chow-chows • Sweet pickles • Maple syrup (grade B packs the most punch and is cheaper than grade A) • Honey (not technically vegan) • Sugar (turbinado is the least processed)

A good part of the VB6 philosophy is that you will eat much better if you cook. Period. So, many of these recipes are designed to store and reheat well in the oven, toaster oven, or microwave; you can refrigerate leftovers for up to a few days, or freeze them for a few months.

Store grains, when you can, in the freezer or fridge; they’ll keep much longer that way.)

CANNED TOMATOES Convenient, inexpensive, and better than out-of-season “fresh.” Whole plum (or Roma) tomatoes are sweetest and best-tasting, (crush them with your hands or work a knife through the can), but canned diced tomatoes are undeniably convenient. Steer clear of crushed or pureed tomatoes, which are watery, and avoid tomatoes with sugar added. Tomato paste is good, too: Choose tubes (like toothpaste) over cans, so you can use a bit at a time.

OTHER PRESERVED FOODS Sauerkraut. Pickles (without sugar). Roasted red peppers. Capers. Olives. These are all full-flavored ingredients with lots of uses, and they keep for months. Whenever possible choose glass containers over plastic and cans.

DRIED FRUIT Raisins, cranberries, apricots, pineapple, dates, figs, and so on are delicious and convenient, but quite high in sugar; stick to fresh fruit whenever possible. Otherwise, keep portions small, and reserve these for special occasions or as flavorful additions to salads, bean dishes, pilafs, and desserts. SWEETENERS Whenever possible choose less refined alternatives to sugar—turbinado or “raw” sugar, maple syrup, agave nectar, or honey (which technically isn’t vegan).

SWEETENED CONDIMENTS Ketchups, relishes, and barbecue sauce—as well as fruit syrups; caramel, or sweet glazes or sauces—all contain a fair amount of sugar or other sweeteners. This doesn’t mean you can’t eat them (though some contain fewer undesired ingredients than others and in most cases you’re better off making your own), but consider doing so a treat.

HOMEMADE COLD CEREAL MAKES: 8 SERVINGS TIME: 15 MINUTES So superior to store-bought you may never go back. Uncooked rolled oats—sweet, crunchy, and chewy—provide the base, and the rest of the mixture is totally customizable. Serve with fruit and you’re set until lunchtime. 3½ cups rolled oats ½ cup mixed chopped nuts and seeds (like almonds, walnuts, pecans, cashews, sunflower seeds, or flax seeds) ½ cup raisins or other chopped dried fruit ¼ cup unsweetened grated coconut ½ teaspoon cinnamon or cardamom, or to taste Pinch salt 4 cups soy or oat milk, or other nondairy milk, for serving 1 Combine the oats, nuts and seeds, raisins, coconut, and spices in a large bowl. Store in an airtight container in the fridge for up to 2 months. 2 To serve, put about 1 cup in a bowl and top with ½ cup milk. If you have time, let the bowl sit for 5 to 10 minutes to let the oats absorb some of the milk so they’ll soften and sweeten. NUTRITIONAL INFO per 1 cup serving (made with almonds and served with soy milk): Calories: 288 • Cholesterol: 0mg • Fat: 12g • Saturated Fat: 5g • Protein: 10g • Carbohydrates: 38g • Sodium: 81mg • Fiber: 7g • Trans Fat: 0g • Sugars: 8g

FRUITY NUT BUTTER MAKES: 4 SERVINGS TIME: 5 MINUTES To make nut butter at home, all you do is put a bunch of nuts in the food processor with a few drops of water and let the machine work its magic; in a few minutes, you’re done. Using fruit instead of water makes the nuts even better, reducing the spread’s calorie density and adding bright freshness, color, and flavor, giving you a kind of instant pb&j. You don’t have to eat this on bread; try it on plain cooked grains or apple slices, or scooped up with carrot, celery, or jícama sticks. 1 cup almonds or other nuts (see below) 2 cups chopped fresh or thawed frozen peaches 1 tablespoon fresh lemon juice Put the nuts in a food processor and grind to a course meal. Add the peaches and lemon juice, and process, stopping as necessary to scrape down the sides of the bowl, until thick, creamy, and smooth, 3 to 4 minutes. Use right away, or refrigerate in a sealed container for up to 3 days. NUTRITIONAL INFO (for about ⅔ cup made with almonds and peaches): Calories: 241 • Cholesterol: 0mg • Fat: 18g • Saturated Fat: 1g • Protein: 8g • Carbohydrates: 16g • Sodium: 0mg • Fiber: 6g • Trans Fat: 0g • Sugars: 9g SUBSTITUTIONS Other fruit and nut combinations work just as well: Apple and walnut Pear and pecan Apricot and pistachio Strawberry and pine nut Banana and peanut Mango and cashew Blueberry and macadamia nut

TOAST TALK Whole grains are near-ideal morning food, but when you can’t get it together to cook up a batch, whole-grain bread is a fast alternative. It will help you get out of the house well fed, especially if you’re weaning yourself from bagels and cream cheese. Look for true whole-grain bread, flatbread, or crackers. Whole wheat is always a better option than white, but remember that something can legally be sold as whole wheat as long as it contains some whole wheat flour. You’ve got to read the labels to find bread made from only whole grains. (100 percent rye is most common.) Slice per slice, whole-grain loaves are higher in calories than white bread—which literally has been stripped of fiber, protein, and nutrients—but with those calories come loads more healthy protein and fiber that will keep you satisfied longer.

BROILED NUTTY APPLES MAKES: 4 SERVINGS TIME: 20 TO 30 MINUTES Broiling is a fast and clever trick for turning common fruit into dessert, as well as an excellent way to prepare fruit that may be less than perfect. Just a few notes: The fat brings out the flavor of the seasonings and helps them stick to the apples; coconut oil is particularly rich if you have it handy. And although the fruit will become sweeter as you cook it, you can always add a sweetener to satisfy your cravings. Spices, nuts, and herbs are surprisingly delicious companions here—even ones you associate with savory foods—so be sure to explore the ideas that follow the recipe. Finally, broiled fruit goes great with any cold cereal; Corny Hoecakes; Breakfast Pilaf, Sweet or Savory; or of course is great by itself as a snack or after a meal. 4 apples 4 teaspoons vegetable oil 1 teaspoon cinnamon ¼ teaspoon nutmeg ⅛ teaspoon cloves ½ teaspoon salt 2 tablespoons maple syrup or agave nectar (optional) ½ cup chopped nuts (like walnuts or pecans) 1 Turn on the broiler; the heat should be medium-high and the rack no closer than 4 inches from the heat source. 2 Halve the apples through the equator and scoop out the seeds with a spoon or melon baller. Rub them all over with some oil and put them cut side down on a rimmed baking sheet. Broil until the skins are blistered and you can insert a fork into the flesh, 3 to 8 minutes, depending on your broiler. 3 Meanwhile, combine the spices and a sprinkle of salt in a smal...

TROPICAL TOAST MAKES: 4 SERVINGS TIME: ABOUT 45 MINUTES Bright orange juice and creamy coconut milk make a much more interesting custard for French toast than regular milk. A warm fruit topping made with fresh pineapple and shredded coconut adds sweetness and eliminates the need for loads of maple syrup and powdered sugar. If you’ve got a juicer, try substituting fresh pressed pineapple juice for the orange juice here. And feel free to substitute any other fruit—berries, bananas, or stone fruit—for the pineapple. ½ cup freshly squeezed orange juice ½ cup coconut milk 1 teaspoon vanilla extract ¼ teaspoon salt ¼ teaspoon cinnamon or ⅛ teaspoon cloves 8 slices whole-grain bread 2 tablespoons shredded unsweetened coconut 2 cups chopped fresh pineapple 1 Heat the oven to 450°F. Whisk together the orange juice and ¼ cup of the coconut milk in a bowl, and stir in the vanilla, salt, and spice. 2 Put the bread on a rimmed baking sheet and brush both sides with the orange juice and coconut milk mixture until you’ve used it all. Bake until the tops are golden, 10 to 15 minutes, then turn the slices and bake until the second side is golden, 10 to 15 minutes more. (The bread should get a little crisp on top, but not crunchy all the way through.) 3 Meanwhile, put the coconut in a dry skillet over medium-high heat. Cook, stirring occasionally, until lightly toasted, 3 or 4 minutes, then transfer to a small bowl. Add the pineapple to the skillet and cook, stirring once in a while, until ...

SCRAMBLED TOFU WITH SPINACH MAKES: 4 SERVINGS TIME: 20 MINUTES In this hearty morning scramble, tofu takes the place of eggs. Since tofu is undeniably bland, it’s important to ramp up the seasonings a bit. I like to use spinach, but any leafy greens will work. Other options: sliced mushrooms, leeks, cabbage, and asparagus; chopped broccoli, cauliflower, Brussels sprouts, and zucchini; or grated winter squash and root vegetables. This scramble makes an ideal lunch, too. 2 tablespoons vegetable oil 1 large onion, chopped 1 tablespoon chopped garlic, or more to taste 1 teaspoon salt, plus more to taste Black pepper to taste 1 tablespoon red chile flakes, or 1 or 2 fresh hot red chiles (like serrano or Thai), minced 1½ pounds fresh spinach, trimmed and rinsed well 1½ pounds firm or silken tofu, drained and patted dry 1 Put the oil in a large skillet over medium heat. When it’s hot, add the onion and garlic and sprinkle with salt; cook until the onion is translucent and the garlic is soft, 3 to 5 minutes. 2 Add the chiles and cook, stirring, until fragrant, less than a minute. Raise the heat to medium-high and add the spinach and ¼ cup water. Sprinkle with salt and pepper and cook, stirring occasionally, until the spinach is wilted and fairly dry, 5 to 8 minutes. 3 Crumble the tofu into the pan and stir, using a spatula to scrape the bottom of the pan and combine the tofu and vegetables; adjust the heat as necessary to avoid burning. When the mixture starts to stick to the pan,...

LEFTOVERS FOR LUNCH No matter where you work, lunch is the ideal opportunity to make a delicious meal out of food tucked away in the fridge. And once you start cooking and eating VB6, you’ll always have plenty of beans, grains, and vegetables—raw and cooked—ready, wherever you need to go. One key is to start thinking of food preparation in terms of components—there’s a reason the last recipe chapter is called “Building Blocks”—and not just finished dishes. When you do, you’ll top a bowl of greens with last night’s cold roasted vegetables and cooked black beans from the weekend, and call it salad: While the coffee is brewing, you’ll throw that stir-fry from a couple of days ago and the remaining brown rice into a container to nuke at the office. Spread a sandwich with pureed leftover veggies, toss beans, grains, and veggies into soups, warm up last night’s tomato sauce with some grains, or bake it with some veggies—many things are possible, and good. Another important tactic is to make large quantities of dishes that reheat especially well, like soups or stews. In this chapter—and throughout Part Two—I point out which recipes are best for this. About storing and reheating: Invest in a wide-mouth thermos and some microwave-safe glass or silicone containers, or carry food in sealable bags and reheat meals in the microwave on plates. (Some plastic vessels are safer than others. Those that contain a chemical called bisphenol A—or BPA, for short—may become toxic, especially when...

GREEN SALAD WITH MACERATED FRUIT AND NUTS MAKES: 4 SERVINGS TIME: 30 MINUTES I love fresh fruit in salads, especially the way the juices ooze flavor into the dressing. And this recipe changes with every season: Use berries and stone fruits in summer, apples and pears in fall, citrus and pineapple in winter, mangos and papaya in spring. Try dried fruit in the winter, too, but use no more than 1 cup—it’s far more calorie dense than its fresh counterparts. 2 tablespoons any wine or balsamic vinegar 3 tablespoons olive oil 1 shallot or ½ red onion, minced 1 teaspoon salt, plus more to taste Black pepper to taste 1½ pounds fresh or frozen fruit 10 cups mixed salad greens, torn into bite-size pieces 1½ cup nuts (like pecans, almonds, walnuts, or pistachios) 1 Put the vinegar, oil, shallot, salt, and some pepper in a large bowl and whisk until well combined. 2 Peel and core the fruit if necessary and remove any seeds or pits. If large, cut the fruit into ½-inch chunks. Add the fruit to the bowl along with any juice that may have accumulated. Toss to coat and let sit at room temperature for 5 to 10 minutes. 3 Add the greens and nuts, and toss until everything is evenly coated with dressing. Serve immediately. NUTRITIONAL INFO (made with peaches and pecans): Calories: 448 • Cholesterol: 0mg • Fat: 39g • Saturated Fat: 4g • Protein: 7g • Carbohydrates: 26g • Sodium: 521mg • Fiber: 8g • Trans Fat: 0g • Sugars: 17g

LENTIL SALAD MAKES: 4 SERVINGS TIME: 30 MINUTES WITH COOKED OR CANNED BEANS Try this once and you’ll make it forever, probably never the same way twice. Lentils cook fast (see Big-Batch Lentils), but feel free to substitute any kind of cooked, frozen, or canned bean here. If you toss them in the dressing while they’re still warm, they’ll absorb the flavor of the dressing beautifully. Try any combination of chopped fresh vegetables, greens, or herbs; figure about 6 cups total. 1 tablespoon Dijon or other good-quality mustard, or to taste 2 tablespoons any wine or sherry vinegar 4 tablespoons olive oil 1 teaspoon salt, plus more to taste Black pepper to taste 4 cups cooked or canned lentils or any other beans, drained 3 large ripe tomatoes, chopped 1 large cucumber, peeled, seeded, and chopped 1 cup chopped carrots or radishes 1 cup chopped celery or fennel ½ cup chopped red onion ¼ cup chopped fresh parsley or dill 1 Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 tablespoons of water and whisk until well combined. 2 Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (To make this salad ahead: Combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.) NUTRITIONAL INFO (using carrots and celery): Calories: 425 • Cholesterol: 0mg • Fat: 16g • Saturated Fat: 2g • Protein: ...

EASIEST VEGETABLE SOUP MAKES: 4 SERVINGS TIME: 45 TO 60 MINUTES Make this with just about any vegetable you want—really. I like a combination of longer-cooking firm vegetables and quicker-cooking soft ones, but suit yourself. For that matter, you don’t even need to use a combination of vegetables; if you like, just pick one or two (you’re aiming for about 6 cups of vegetables overall), bearing in mind that beans, corn, or peas will add texture and body, making the soup more satisfying. 3 tablespoons olive oil 1 large onion, chopped 1 tablespoon minced garlic ¼ cup tomato paste 1 teaspoon salt, plus more to taste Black pepper to taste 6 cups vegetable stock or water 3 cups chopped firm vegetables (like carrots, winter squash, cauliflower, broccoli, or root vegetables) 3 cups chopped soft vegetables (like zucchini, bell peppers, green beans, or any greens) 3 cups cooked or canned beans, or fresh or frozen corn kernels or peas ½ cup chopped fresh basil, for garnish 1 Put the oil in a large pot or Dutch oven over medium-high heat. When it’s hot, add the onion and garlic. Cook, stirring occasionally, until they begin to soften, 3 to 5 minutes. Stir in the tomato paste and cook until it dries out a bit, a minute or two. Sprinkle with salt and pepper. 2 Add the stock or water and scrape up any bits on the bottom of the pan. Add the firm vegetables. Bring to a boil, then adjust the heat so the mixture bubbles gently. Cook, stirring once in a while, until the vegetables are quite s...

VEGETABLE MISO SOUP WITH TOFU AND RICE MAKES: 4 SERVINGS TIME: ABOUT 20 MINUTES Traditional miso soup is ethereal, but you can transform this delicious and easy broth into a meal by tossing in rice and vegetables, and by ratcheting up the tofu. Buy refrigerated miso paste, which is better than shelf-stable varieties; the lighter the color, the milder the flavor. And be sure not to boil the soup after you’ve added the miso; extreme heat kills miso’s beneficial enzymes and delicate flavor. For the variations, canned or boxed vegetable stock is one way to go, but stock you make yourself will be so much better; see Fast and Flavorful Vegetable Stock. 2 pounds spinach, asparagus, snow peas, snap peas, or a combination, trimmed and cut into bite-size pieces as needed ½ teaspoon salt, plus more to taste ⅔ cup any miso paste, plus more to taste 1½ pounds firm tofu, cut into ½-inch cubes 3 cups cooked long- or short-grain brown rice (see Big-Batch Rice and Grains; optional) ¼ cup chopped scallions 1 Put 8 cups of water in a medium saucepan and bring to a boil over medium-high heat. Add the vegetables and salt and cook, stirring frequently until just barely tender, 3 to 7 minutes, depending on the vegetable. Turn off the heat. 2 Put about 1 cup of the cooking liquid in a small bowl and add the miso; whisk until smooth. Pour the miso mixture back into the saucepan and turn the heat to medium. 3 Add the tofu and the rice, if you’re using it; stir once or twice and let sit for a minute...

GREENS AND BEANS SOUP MAKES: 8 SERVINGS TIME: 1½ TO 2 HOURS, LARGELY UNATTENDED Greens and beans is among my favorite combinations, and you’ll never run out of options. Start with dried beans if possible (use any you like; see Big-Batch Beans); their cooking liquid is deeply flavorful and gives the soup a rich texture. (To use canned or pre-cooked beans, follow the tofu variation below, using 8 cups of beans.) I like hearty greens here, like kale or collards, cooked until tender, but not to the point of disintegrating; you could also use broccoli raab, escarole, spinach, or cabbage. Just make sure to either remove any thick stems (larger than ¼ inch) or chop them up and give them about 10 minutes in the broth before adding the leaves, so everything becomes tender at the same time. For a thicker, heartier broth, mash some of the beans with a potato masher before adding the greens; or puree half of them in a blender or food processor and add back to the soup. Note that it’s just as easy to make a big batch of this soup as a small one, so you can double the recipe and freeze serving-size containers to bring to the office. ¼ cup olive oil 1 large onion, chopped 2 tablespoons minced garlic ¼ teaspoon red chile flakes (optional) 2½ cups dried beans, any kind, rinsed, picked over, and soaked if you have time 2 teaspoons salt, plus more to taste Black pepper to taste About 3 pounds kale, collard greens, broccoli raab, or escarole (see the headnote), washed and roughly chopped 1 Pu...

STEWED TOMATOES AND BEANS MAKES: 4 SERVINGS TIME: 30 MINUTES Try this the next time you have a craving for pasta and sauce; the beans cook in a classic tomato sauce until they become soft and slightly creamy. It’s incredibly satisfying, and you can make it even more so by tossing it with whole wheat couscous or spooning it over brown rice. 2 tablespoons olive oil 1 onion, chopped 1 red or green bell pepper, chopped 1 tablespoon minced garlic 1 28-ounce can whole tomatoes, with their juice 4 cups cooked or canned beans, any kind, drained 1 teaspoon salt, plus more to taste Black pepper ¼ cup chopped fresh cilantro or parsley, for garnish 1 Put the oil in a large skillet over medium-high heat. When it’s hot, add the onion, bell pepper, and garlic. Cook, stirring occasionally, until they begin to soften, 3 to 5 minutes. 2 Add the tomatoes, beans, and the salt and some pepper. Adjust the heat so the mixture bubbles steadily. Cook, stirring occasionally, until the tomatoes break down, the beans begin to get soft and creamy, and the mixture begins to thicken, 10 to 15 minutes. If the mixture looks too thick, stir in a splash of water. (You can make the beans ahead to this point: Cover and refrigerate for up to 3 days, then gently reheat before proceeding.) 3 Taste and adjust the seasoning and serve, garnished with the herb. TOMATOES AND GREEN BEANS Trim 1½ pounds green beans, but leave them whole. If you like the beans very tender, add them at the beginning of Step 2, as you wou...

CHICKPEA RATATOUILLE MAKES: 4 SERVINGS TIME: ABOUT 1½ HOURS, LARGELY UNATTENDED Classic ratatouille—a mixture of summery vegetables stewed with olive oil and herbs—is stellar and satisfying on its own. Add chickpeas (or cannellini, or lima beans) and you have a super-hearty main dish. Eggplant, zucchini, and peppers are the usual vegetables, but consider alternatives like roughly chopped hearty greens—escarole or kale, for example. Just be sure to keep the tomatoes for moisture. 1 pound eggplant (smaller ones are better), peeled if you like, and cut into large chunks ¾ pound zucchini, cut into large chunks 1 pound Roma (plum) tomatoes, cored and chopped, or 1 28-ounce can, drained 1 onion, sliced 2 red or yellow bell peppers, cored, seeded, and sliced 5 garlic cloves, halved 1 teaspoon salt, plus more to taste Black pepper to taste 4 tablespoons olive oil 3 cups cooked or canned chickpeas, drained 1 tablespoon chopped fresh thyme or rosemary, or ½ cup chopped fresh basil or parsley 1 Heat the oven to 425°F. Combine all the ingredients except the oil, chickpeas, and herbs in a large roasting pan. Drizzle with the oil and toss to combine. 2 Transfer to the oven and roast, stirring occasionally, until the vegetables are lightly browned and tender and some water has released from the tomatoes to create a sauce, 30 to 40 minutes. 3 Add the chickpeas, stir, and return to the oven until the beans heat through, 5 to 10 minutes. Add the herbs and stir. Taste and adjust the seasonin...

CREAMED MUSHROOMS ON TOAST MAKES: 4 SERVINGS TIME: 30 TO 45 MINUTES Mashed white beans and a little water take the place of dairy here to thicken and enrich sautéed mushrooms. The flavor is more interesting than cream, the texture heartier, and the nutrition comparison isn’t even close. Serve as a side dish, or make this a meal by ladling over whole-grain toast or flatbread. It’s also good wrapped in whole wheat tortillas, over brown rice, tossed with whole wheat pasta, or used to sauce roasted wedges of eggplant, cabbage, or cauliflower. 2 tablespoons olive oil 1½ pounds fresh mushrooms, stemmed, if necessary, and sliced 1 teaspoon salt, plus more to taste Black pepper to taste 2 cups cooked or canned white beans, drained 1 tablespoon minced garlic 1 tablespoon chopped fresh thyme or rosemary, or 1 teaspoon dried Whole-grain toast, for serving ¼ cup chopped fresh parsley, for garnish 1 Put the oil in a large skillet over medium heat. When it’s hot, add the mushrooms, sprinkle with the salt and some pepper, and cook, stirring occasionally, until the mushrooms have released their liquid, become tender, and the pan is beginning to dry out again, 10 to 15 minutes. 2 Meanwhile, puree the cooked beans in a food processor or blender with ½ cup water and let the machine run until the mixture is smooth. Stop to scrape down the sides and puree again. The mixture should thickly coat the back of a spoon. If not, add more water, 1 tablespoon at a time. 3 Add the garlic and thyme to th...

ONE-POT PASTA AND VEGETABLES MAKES: 4 SERVINGS TIME: 30 TO 45 MINUTES Cooking pasta like risotto—the so-called absorption method—is efficient and delicious. Make sure you stir frequently, especially if you use long pasta, as it’s more likely to get stuck together. (Breaking it into pieces, long considered heresy, also helps.) Once the pasta has begun to soften, but before it’s fully tender, stir in any vegetables you like (see list below). I like to add parsley, too; other fresh herbs are also great. 4 tablespoons olive oil, plus more as needed 2 celery stalks, trimmed and chopped 1 carrot, chopped 1 onion, chopped 1 tablespoon minced garlic 1 teaspoon salt, plus more to taste Black pepper to taste ½ pound whole wheat cut pasta; or strands, broken into 2-inch pieces ½ cup dry white wine or water 4 to 5 cups vegetable stock or water 6 cups chopped raw vegetables (see the list below) ½ cup chopped fresh parsley 1 Put 2 tablespoons of the oil in a large, deep skillet over medium heat. When it’s hot, add the celery, carrot, onion, and garlic, the salt, and some pepper. Cook, stirring occasionally, until the celery and carrots soften and the onion is translucent, 8 to 10 minutes. 2 Add the pasta and cook, stirring frequently, until it is glossy and starts to smell toasted, 2 to 3 minutes. Add the wine; stir and let the liquid bubble away. 3 Add the stock or water a ladleful at a time, stirring every minute or so until the liquid is almost evaporated and the pasta is just starti...

SMASHED AND LOADED SWEET POTATOES MAKES: 4 SERVINGS TIME: ABOUT 1 HOUR, LARGELY UNATTENDED Here’s an updated version of the once-ubiquitous stuffed baked potato, made with nutritious, delicious, and colorful sweet potatoes. Veer the toppings toward the sweet or the savory, as you like. (See the list opposite for some ideas.) You can cook the potatoes by either method well in advance, if you like. You can even refrigerate the cooked potatoes for a day or two. Then reheat them in a microwave for a couple of minutes before moving to Step 2. 4 large sweet potatoes, peeled 2 tablespoons olive oil 1 teaspoon salt, plus more to taste Black pepper to taste Any ingredient(s) from the list that follows, alone or in combination 1 Heat the oven to 425°F. Put the potatoes on a rimmed baking sheet, rub with some of the olive oil, and sprinkle all over with the salt. Roast the potatoes until a skewer or sharp knife inserted into one meets almost no resistance, 40 to 50 minutes. Or, put them on a plate, partially cover, and microwave on high for at least 10 minutes and up to 20 minutes, turning them over halfway through. 2 Once the potatoes are cool enough to handle, cut them in half and smash them a bit with a fork or potato masher; sprinkle with salt and pepper and drizzle with the remaining olive oil. Top with ingredients from the list below (or whatever you have handy) and serve. NUTRITIONAL INFO (with pine nuts, bell pepper, garlic, and balsamic): Calories: 410 • Cholesterol: 0mg • F...

EGGPLANT UN-PARMESAN MAKES: 4 SERVINGS TIME: ABOUT 1 HOUR This take on eggplant Parmesan proves that (a) you don’t need a lot of oil to cook eggplant, and (b) you don’t need gobs of cheese to make it delicious. Try using zucchini or portobello mushrooms as variations, or serve the vegetables and tomato sauce over polenta for a more substantial meal. If you can’t find whole wheat breadcrumbs (panko-style are best), make your own by pulsing lightly toasted whole-grain bread in the food processor or blender. 2½ pounds eggplant 5 tablespoons olive oil 1¼ teaspoons salt, plus more to taste Black pepper to taste 1 onion, chopped 2 tablespoons minced garlic 2 28-ounce cans diced tomatoes, with their juice 1 cup chopped fresh basil leaves 1 cup whole wheat breadcrumbs, preferably coarse-ground 1 Heat the oven to 450°F and position two racks so that they’ve got at least 4 inches between them. Cut the eggplant crosswise into ½-inch-thick slices and arrange them on two rimmed baking sheets. 2 Use 2 tablespoons of the oil to brush the top of each eggplant slice and sprinkle them with ½ teaspoon salt and some pepper. Roast the eggplant until the slices brown on the bottom and sides, 10 to 15 minutes; turn and cook the other side until they’re crisp in places and golden, another 5 to 10 minutes. When they finish cooking, remove them from the oven and lower the heat to 400ºF. 3 Meanwhile, put 2 tablespoons of the oil in a large skillet over medium heat. When it’s hot, add the onion, spri...

TIPS FOR KEEPING SNACKS HANDY I’ve touched on good snacking habits elsewhere, but here’s a full rundown: Keep a few pieces of washed fruit in a bowl on the counter. If it’s there, you’ll eat it when you’re home and take it with you on your way out the door. And be sure to have plenty of backup in the fridge, and some frozen fruit tucked away, too. Prep long-lasting vegetables. You’ll use them for spontaneous meals, too. Trim and peel carrots, cut up celery sticks and cucumbers, trim radishes, and pluck florets off cauliflower or broccoli. Keep carrots, radishes, and celery in a bowl of water in the fridge; everything else goes in airtight containers. (For dips, see Crudités with Soy Dipping Sauce.) Pickled cucumbers or vegetables, sauerkraut, and cooked salsas are also good for snacking, and keep a long time. Prepare salad greens as needed. Buy head and loose-leaf lettuces, spinach, or other greens and rinse them as soon as you can. (The prewashed kind are undeniably convenient; I still give them a rinse to freshen them.) It takes 15 minutes to sock away enough for several salads. Store the greens in a salad spinner or in sealable plastic bags with paper towels. Keep roasted or raw nuts around, at home and at the office. If you’re worried about moderating how much you eat, pack them in handful-sized single servings. Use the microwave. In the time it takes to nuke a Hot Pocket you can have steamed broccoli or leftover beans drizzled with olive oil; or you can reheat last ni...

CARROT CANDY MAKES: 4 SERVINGS TIME: ABOUT 3 HOURS, LARGELY UNATTENDED Here, you concentrate the sweetness of carrots by slow-roasting them until they’re essentially dehydrated. The resulting “candy” is slightly chewy and slightly crisp—the perfect healthy snack to eat alone, or as a vehicle for dips. You can use this technique on virtually any vegetable, alone or in combination. Thinly sliced fennel bulbs, beets, parsnips, celery root, and turnips all work great, as will cauliflower or broccoli florets. All will take somewhere between 2½ and 3 hours, depending on the cut and how dry the vegetables were to begin with. If you want something crunchy and salty, try the variation. If you have the pans and oven space, make at least a double batch, using an assortment of vegetables. Store in an airtight container in the fridge for up to a week. 8 medium carrots (about 1 pound) 1 tablespoon olive oil ½ teaspoon salt 1 Heat the oven to 225°F. Peel the carrots and cut them into ⅛-inch coins. Toss them with the olive oil and salt, then spread on a baking sheet in a single layer. Cook until slightly shriveled, dehydrated, and sweet but still soft and chewy. You might have to move them or the pan around to ensure they don’t burn or get too crisp. 2 Start testing the carrots after about 2 hours, and remove them from the oven when they’re as chewy or crisp as you like, another 30 to 60 minutes. Cool thoroughly before storing in an airtight container. KALE CHIPS LACINATO Also known as bl...

ROASTED VEGETABLE SPREAD MAKES: 8 SERVINGS TIME: 30 TO 90 MINUTES, LARGELY UNATTENDED Run into a snack like this while you’re rummaging in the fridge and you’ll look no further; it’s fantastic, and works for virtually any vegetable. Eat as is, on whole-grain crackers or toasted bread, or spread on sandwiches. You can also serve this alongside simply cooked meat or chicken for your after-6 meal. Cooking time will vary from one vegetable to the next: High-moisture items, like tomatoes or zucchini, should be roasted until the pan is almost completely dry. Root vegetables and tubers, like sweet potatoes and carrots, will take a while to get tender. Greens will be ready to puree in 20 to 30 minutes. The variations are endless; to get started, see the list that follows. 8 cups raw vegetables, cut into chunks of roughly equal size 1 head garlic, cloves peeled but left whole (optional) Herbs or spices of your choice (optional; see the list that follows) ¼ cup olive or vegetable oil 2 teaspoons salt, plus more to taste Black pepper to taste 1 Heat the oven to 375ºF. Toss the vegetables and garlic with the oil and salt in a large bowl. Spread the mixture out on two rimmed baking sheets. Transfer the pans to the oven and roast, tossing every 20 minutes or so, until the vegetables are tender, dry, and browned in places, anywhere from 20 minutes to 1 hour. 2 Cool, then transfer vegetables to a food processor or blender or smash with a fork or potato masher until they are as smooth or a...

TOFU JERKY MAKES: 4 SERVINGS TIME: ABOUT 1 HOUR, LARGELY UNATTENDED Beef jerky is everywhere. Tofu jerky—oh, not so much. (You’ve probably never even heard of such a crazy thing.) It’s great stuff, characteristically crusty and chewy. Most commercially made jerky, whether it starts with beef or soy-based meat substitutes, is loaded with additives and preservatives; here, you control all the ingredients. 1 pound firm tofu 1 tablespoon tomato paste 1 teaspoon soy sauce ¼ teaspoon liquid smoke 2 teaspoons brown sugar ½ teaspoon smoked paprika (pimentón) ¼ teaspoon ground Chinese five-spice 1 Heat the oven to 225ºF. Line a baking sheet with parchment paper or a silicon mat. Cut the block of tofu in half through the equator and blot the halves dry. Then cut each half the long way into slices a bit thicker than ⅛ inch (you should have about 28 slices total), and lay them on the parchment (it’s preferable if they’re touching). 2 Bake the tofu for 30 minutes. Meanwhile, stir together the remaining ingredients with 1 tablespoon water. After 30 minutes, lightly brush the top side of the tofu with half of the sauce, and bake for another 15 minutes. Flip the slices and cook for another 30 minutes, then lightly brush the second side with more sauce and bake for another 15 minutes. The tofu should be chewy (not crunchy) and still very pliable. 3 Let the jerky cool completely (the slices will get a bit more crisp as they cool). Eat right away, or refrigerate in a sealed container for up ...

VEGAN “CREAMSICLES” MAKES: 4 6-OUNCE FROZEN POPS TIME: 5 MINUTES, PLUS ABOUT 4 HOURS TO FREEZE An amazing spin on the popular orange and vanilla Creamsicles, but these are super easy and free of corn syrup and additives. The secret ingredient is silken tofu, which is available in most supermarkets, fresh or in sealed boxes. It’s the ideal replacement for yogurt, so I use it in smoothies and anytime I want to add a tangy creaminess. ⅔ cup soft silken tofu 1⅓ cups fresh orange juice 2 tablespoons sugar 1 teaspoon vanilla extract 1 Put all the ingredients in a blender and puree until the mixture is smooth and the sugar is dissolved, 1 or 2 minutes. 2 Pour the mixture into plastic molds for making frozen pops, or if you don’t have them, use paper cups; transfer them to the freezer. If you use cups, wait about 1 hour, then insert a wooden frozen-pop stick into each cup; it should stand upright. Continue freezing until the snacks are completely solid, another 2 or more hours. To release, run the mold under cool water for a few seconds to loosen them (or peel off the paper cup). NUTRITIONAL INFO: Calories: 93 • Cholesterol: 0mg • Fat: 1g • Saturated Fat: 0g • Protein: 3g • Carbohydrates: 17g • Sodium: 3mg • Fiber: 0g • Trans Fat: 0g • Sugars: 15g

STEEL-CUT OATS, RISOTTO-STYLE MAKES: 4 SERVINGS TIME: ABOUT 1 HOUR Classic risotto is made with rice, of course, but steel-cut oats (and other grains, too) also develop a luxurious creaminess while retaining terrific chew when cooked with this technique. As with classic risotto, you can flavor this with almost anything you like. See the lists starting here for some of my favorite combinations or develop your own. Note that if you leave out the Parmesan, this becomes a perfect VB6 lunch dish. ½ cup dried porcini mushrooms 1½ cups very hot water 4 to 5 cups vegetable stock or water 3 tablespoons olive oil 1 onion, chopped About 1½ teaspoons salt, plus more to taste 1½ cups steel-cut oats Black pepper to taste ½ cup dry white wine or water 2 cups sliced fresh shiitake or portabella mushroom caps 1 cup grated Parmesan cheese ¼ cup or more chopped fresh parsley 1 Soak the porcini mushrooms in the hot water until they soften a bit, at least 10 minutes. Put the stock in a medium pot over medium-low heat. Put 2 tablespoons of the oil in a large, deep skillet over medium heat. When it’s hot, add the onion, sprinkle with ½ teaspoon of the salt, and cook, stirring occasionally, until it softens, 3 to 5 minutes. 2 Add the oats to the skillet and cook, stirring occasionally, until they’re glossy and coated with oil, 2 to 3 minutes. Add the remaining teaspoon of salt and some pepper, then the white wine. Stir frequently and let the liquid bubble away. Lift the porcini out of the soaking...

But even if you’re inexperienced or reluctant, you’ll have long-term success by cultivating these three habits: 1. Prepare and cook food in bulk. Grouping kitchen tasks makes use of every minute you spend in the kitchen and gives you lots of prepared food that’s ready to eat, or to quickly assemble into delicious meals. The key is always to cook with the next meal, and the ones after that, in mind. Whenever you’re in the kitchen, waiting for something to cook, ask yourself, “What else could I be doing?” The answer is almost always “plenty”: Make a batch of vinaigrette: boil vegetables for tomorrow’s lunch or dinner; simmer a pot of beans or grains; trim and rinse a head of lettuce for salad; or even start a loaf of bread. This chapter is designed to help get you started thinking of big-picture food preparation and storage. It’s easy to be efficient and get in the habit of double-cooking. You’ll be rewarded with dinner and something delicious to pack for lunch in the morning. 2. “Repurpose” leftovers. Once you have components like salad fixings and cooked vegetables, grains, or beans, your options for snacking and mealtimes expand exponentially. Here’s what I mean: Extra tomato sauce can be used as a base for soups or stews; cooked beans can be added to salads or mashed into dip; leftover rice and vegetables make for a lightning-fast stir-fry. Now you’re cooking real food more often than not. 3. Vary the seasonings. Plainly cooked staples—like the grains, beans, vegetables,...

BIG-BATCH BEANS MAKES: ABOUT 8 ¾-CUP SERVINGS TIME: 30 MINUTES TO 2 HOURS, DEPENDING ON THE BEAN AND SOAKING OPTION Keeping beans handy is one of the best things you can do for your diet, and cooking them yourself is no more difficult than boiling water. (Try it once, and you’ll see that they’re vastly superior to canned; but also see the sidebar on How to Buy and Prepare Beans.) Not only are they full of fiber, protein, and other nutrients, no two kinds are quite the same, making them endlessly versatile. Use them in salads or stir-fries, puree them into dips or sandwich spreads, use them (and their cooking liquid) for soup, or just flavor with any of the ideas in the sidebar. 1 pound dried beans, like chickpeas (see the variation for lentils and split peas) 2 teaspoons salt 1 teaspoon black pepper 1 Rinse the beans under running water, picking through them for stones or debris. Soak them if you have time (see the sidebar). Put in a large pot with enough cold water to cover by about 3 inches. Bring the water to a boil, then reduce the heat so the water barely bubbles. Cover the pot tightly and let the beans cook, undisturbed, for 45 minutes. 2 Try a bean. If it’s at all tender, add the salt and pepper. Make sure the beans are still covered by about 1 inch of water; add a little more if necessary. If the beans are still hard, don’t add the seasonings yet and make sure they’re covered by about 2 inches water. 3 Return the liquid to a gentle bubble and cover. Check for donen...

FAST AND FLAVORFUL VEGETABLE STOCK MAKES: MORE THAN 2 QUARTS TIME: ABOUT 45 MINUTES Nowhere is the gap between homemade and store-bought greater than with vegetable stock. The kind you buy in the store tastes so much like water that if I don’t have time to make my own—well, I just use water. (Which is fine, in many cases.) Fortunately, this recipe is both quick and easy, since the mushrooms, tomato paste, and soy sauce (all ingredients that have lots of umami, or “savoryness”) flavor simmering water faster than meat bones do. But even if you’ll just simmer some carrots, celery, and onions in water for 20 minutes, you’ll have something infinitely better than what you’d find at the store. If you have a big enough pot, double the recipe and freeze whatever is left. It’s most convenient to divide the stock into small serving sizes (or even freeze it in an ice cube tray) so you don’t have to thaw out more that you need, although you can always refreeze what you thaw and don’t use. 2 medium or 1 large onion, quartered 4 carrots, cut into chunks 2 celery stalks, roughly chopped 1 pound button mushrooms, trimmed but left whole 4 (or more) whole garlic cloves, unpeeled, crushed 1 bunch fresh parsley, stems and leaves 4 sprigs fresh thyme, or a big pinch of dried 1 teaspoon whole black peppercorns 4 bay leaves ¼ cup tomato paste ¼ cup soy sauce ½ teaspoon salt, plus more to taste Black pepper to taste 1 Combine everything in a stockpot with 3 quarts of water. Bring to a boil and adj...

D.I.Y. FLATBREAD MAKES: 8 SERVINGS TIME: AT LEAST 1 HOUR Made as a flatbread, this do-it-yourself whole wheat creation falls somewhere on the spectrum between a cracker and a focaccia, with a satisfyingly crunchy crust and some of the airiness that you get from a yeasted loaf bread. But there are many ways to use the dough; see the variations, all of which have a wonderful nutty flavor. There are different techniques for flavoring: You can add ingredients to the dough with everything else in the food processor; try chopped fresh or crumbled dried herbs, ground spices, minced garlic, ginger, chiles, olives, or dried tomatoes, or even chopped nuts. Or, treat the flatbread like pizza and scatter ingredients on top once the dough is in the pan. This can be as simple as a light drizzle of olive oil or a sprinkle of garlic and herbs, or be an assortment of chopped raw or cooked vegetables, olives, capers, roasted red peppers, or caramelized onions. In other words, if you can put it on a pizza, you can put it on this flatbread; just make sure to use a light hand with the topping; if you weigh the dough down too much, it won’t puff up as it should. 3 cups whole wheat flour, plus more for dusting 1 teaspoon instant yeast 1 teaspoon salt 1 cup warm water, plus more as needed 2 teaspoons olive oil 1 Combine the flour, yeast, and salt in a food processor. Turn the machine on and add the water and 1 teaspoon of the oil through the feed tube. Process until the dough becomes a barely sti...