1/2 lb tomatoes seeded and chopped
1 1/2 tbl tomato paste…

1 lb. extra firm tofu
3/4 C. water…

1 Tbsp. water
1/2 c. finely minced onion…

1/2 c all fruit peach or apricot preserves
1/4 c white or cider vinegar…

1/2 cup nutritional yeast flakes
3 tablespoons whole wheat flour (I use Gold Medal)…

This ranch dressing uses silken tofu instead of mayo for a low-fat version that will add creaminess to any salad.

The spanakopita was very tasty. Here’s the recipe, adapted by removing olive oil and salt.

15 oz. light extra firm tofu
5 Tbs. low-sodium soy sauce…

1 C TVP (texturized vegetable protein)
7/8 C boiling water…

This is one of the quickest meals I know, although I discovered it in one of the most leisurely places on earth. Strolling along the beach near Ocho Rios in Jamaica, I came across a man cooking creamy coconut rice, smoky-tasting greens, and velvety red beans, all in an iron kettle set over a charcoal fire in a shack. He ladled out this modest food onto a paper plate, and I ate it sitting on a log beside the sea.

1/4 cup unsweetened shredded coconut
1-3/4 cups water…

This looks as though it’s really involved and time consuming, but it isn’t really.

This delicious sauce may be used as a topping for grains, potatoes or vegetables.

1/2 cup dry sherry
2 tablespoons grated gingerroot…

1 c. grated raw carrot
1/4 c. water…