This must be what they mean by the dog days of summer. The sun beats down hot, angry and heavy; the humidity in the air makes you feel like you're swimming in a steaming bowl of pea soup. Flinging the windows wide open won't help, as not so much as a gentle breeze is stirring. It's probably better to stretch out on the couch and wonder between brow-moppings who decided to convert your house into a sauna.
Pita wedgesPER SERVING: 136 CAL.; 7G PROT.; 10G FAT; 7G CARB.; 4MG CHOL.; 600MG SOD.; 2G FIBER. LACTOGreek-stylePER SERVING: 37 CAL.; 1G PROT.; 1G FAT; 8G CARB.; 0 CHOL.; 16MG SOD.; 2G FIBER. VEGANTry this bean dish as an entree, or as an accompaniment to Greek-Style Tofu Salad.PER SERVING: 423 CAL.; 16G PROT.; 4G FAT; 81G CARB.; 0 CHOL.; 1,174MG SOD.; 13G FIBER. VEGANCore remaining 2 tomatoes; cut into large chunks. Place tomato chunks in food processor; pure. Strain pure into a small bowl to remove seeds and add remaining ingredients; stir to blend. Pour sauce over tomatoes. Cover and chill before serving if desired. Serves 6 as a side dish.PER SERVING: 158CAL.; 5G PROT.; 5G FAT; 23G CARB.; 0 CHOL.; 510MG SOD.; 3G FIBER. VEGAN/OVO-LACTO8 ripe but firm tomatoes, preferably blanched and peeled 1 green onion (green and white parts), thinly sliced 1 clove garlic, minced 1 Tbs. minced cilantro 1 Tbs. minced parsley 2 Tbs. red wine vinegar Pinch cayenne pepper (optional)Iced teaCrusty breadSupperButter Beans with Pesto Sauce1 large cucumber, halved lengthwise and seeded 6-inch loaf French bread, crust removed 2 green bell peppers, chopped 2 lbs. tomatoes, cored, seeded and cut into chunks 2 cloves garlic, peeled 2 Tbs. olive oil 1 tsp. salt 3 Tbs. red wine vinegar 2 egg whites or 1/4 cup egg substitute (see glossary), hardcooked and cooled, or 1/2 cup crumbled firm tofu (optional) 1/2 small onion, diced 3 Tbs. minced fresh parsley or cilantroIn a blender or food processor, process basil until finely chopped. Add garlic, walnuts, cheese and oil; process until smooth.Cut tofu into 1/2-inch slices; set aside. In a shallow baking dish large enough to hold tofu slices, combine soy sauce, sweetener, ginger, garlic, vinegar and onion; mix well. Lay tofu slices in sauce, turning to coat both sides. Cover and refrigerate 2 hours, turning once.PER SERVING: 219 CAL.; 14G PROT.; 6G FAT; 27G CARB.; 0 CHOL.; 930MG SOD.; 4G FIBER. VEGANDice one-fourth of cucumber; set aside. Dunk bread in water and lift out but do not squeeze; place in food processor or blender. Add remaining cucumber, peppers, tomatoes, garlic, oil, salt and vinegar; process until very smooth.Tuscan CannelliniThe height of the tomato season is approaching; here's a dish that can be eaten as a side dish, or as a sandwich on French bread halves.Tofu SaladHerbed TomatoesPlace tomatoes in Colander or strainer over bowl or sink; sprinkle with salt and set aside to drain 15 minutes.In a large bowl, combine oil, vinegar, salt, pepper, basil and oregano; whip with fork until slightly thick. Add tofu cubes and marinate 1 hour, stirring occasionally.No-cook Herbed TomatoesMost of the no-cook recipes in the following menus can be prepared in about 30 minutes. So not only do you not have to turn on the stove, you can also get out of the kitchen and into the cool breezes; that is, if you can find one.Gazpacho SevilleReserve the seeds from the bell peppers and sprinkle over the top for a sweet crunch.2 Tbs. olive oil 1/4 cup red wine vinegar 1 tsp. kosher salt (see glossary) or regular salt 1/2 tsp. black pepper 1 Tbs. sliced fresh basil leaves 1/2 tsp. dried oregano 1 lb. extra-firm, water-packed tofu, drained and cut into 1/2-inch cubes 1 oz. feta cheese, crumbled 1 large (2 medium) cucumber, peeled and sliced 1 small red onion, thinly sliced 4-oz. can pitted black olives, drainedIn a small bowl, mix pesto and beans. On a platter or individual salad plates, arrange lettuce leaves. Mound bean mixture on lettuce leaves. Scatter green unions over top. Garnish with tomato wedges and/or red bell pepper rings if desired. Serve at room temperature. Serves 6.Chickpea Pita Pocketswith Pesto SauceIn a small bowl, mix all remaining ingredients except lettuce; set aside. Arrange lettuce leaves on 6 dinner plates. Divide marinated tofu equally among plates; sprinkle with sesame-bread crumb mixture and serve. Serves 6.15-oz. can chickpeas (see glossary), rinsed and drained 1 small green bell pepper, diced 1 small red bell pepper, diced 1 small red onion, thinly sliced 1 clove garlic, minced 2 Tbs. sliced black olives 2 Tbs. sliced green olives 6-oz. jar marinated artichoke hearts, quartered, liquid reserved 2 Tbs. red wine vinegar 1/2 tsp. kosher salt (see glossary) or regular salt 1/4 tsp. pepper 4 large or 6 regular slices pita bread 2 cups shredded lettuce2 cups fresh basil 2 cloves garlic, minced 1/4 cup walnuts 1/4 cup grated Parmesan cheese 3 Tbs. olive oil 3 15-oz. cans large butter beans, rinsed and drained 6 lettuce leaves 2 to 4 green onions (green and white parts), thinly sliced Tomato wedges and/or red bell pepper rings for garnish (optional)2 lbs. plum tomatoes, diced Pinch salt 3 Tbs. red wine vinegar 1 Tbs. olive oil 1/4 tsp. black pepper, or to taste tsp. red pepper flakes, or to taste 2 cloves garlic, minced 1/2 cup chopped firmly packed fresh basil 1/2 cup diced onion 2 15-oz. cans cannellini beans, rinsed and drained Salt or vegetable seasoning salt (see glossary) to tasteIn a large mixing bowl, combine vinegar, oil, black pepper, pepper flakes and garlic; beat lightly. Add tomatoes, basil, onion and beans. Toss to combine. Salt to taste. Makes 4 servings as a main dish or 8 as a side dish.Marinated TofuWhite Shoepeg Corn SaladThough the last thing you want to do is turn on the stove, a growling stomach waits for no one at dinnertime. But we have a hot idea that will help keep you cool during the dog days: no-cook meals.Butter BeansCore 6 tomatoes; cut horizontally into 1-inch slices. Arrange in large shallow dish; set aside.No-cookPocketsSlice off top third of each pita bread; open remaining bread to form pocket. Place equal amount of lettuce in each pita; fill with chickpea firing. Makes 4 large or 6 regular sandwiches.In a large bowl, combine chickpeas, peppers, onion, garlic, olives, artichokes and their liquid, vinegar, salt and pepper. Mix well; set aside.These marinated tofu cutlets require no cooking! While cutlets are marinating, assemble the White Shoepeg Corn Salad.Chickpea PitaTuscan Cannellini Supperwith Sesame CrumbsFor starters, prepared foods go a long way toward filling out a summer menu. Keep your eye on the deli, and on the canned and frozen food aisles; prepared foods can be spiced up with a few snipped herbs, a handful of chopped green onions or a sprinkle of sliced black olives. Fresh fruits and vegetables can be sliced and marinated or eaten plain as a side dish. And don't forget your grill (see "Glorious Grilled Meals," p. 46); it keeps the heat outdoors.Greek-Style Tofu SaladPER SERVING: 128 CAL.; 4G PROT.; 11G FAT; 5G CARB.; 3MG CHOL.; 125MG SOD.; 1G FIBER. LACTOTo serve, garnish with reserved cucumber, egg or tofu, onion, and parsley or cilantro. Serves 6.Helpful hint: To toast sesame seeds, place in nonstick skillet over medium-high heat; stir or shake pan constantly. Cook until seeds are light brown; remove from pan.Add all remaining ingredients, toss lightly and serve. Makes 6 servings.This nourishing, cold soup pairs nicely with the Chickpea Pita Pockets.2 10-oz. packages extra-firm tofu, drained 1/2 cup soy sauce 2 tsp. barley malt, brown rite syrup or maple syrup (see glossary) 2 Tbs. minced fresh ginger root 2 cloves garlic, minced 2 Tbs. cider vinegar 1 small onion, diced 1 1/2 cups whole grain bread crumbs 1/4 cup toasted sesame seeds (see helpful hint) 2 tsp. dark (toasted) sesame oil (see glossary) 1 Tbs. minced parsley 1/2 tsp. salt (optional) 1/4 tsp. pepper Lettuce leavesIt takes only 10 minutes to prepare this dish.PER SERVING: 334 CAL.; 15G PROT.; 5G FAT; 60G CARB.; 0 CHOL.; 365MG SOD.; 13G FIBER. VEGAN
PER SERVING: 219 CAL.; 14G PROT.; 6G FAT; 27G CARB.; 0 CHOL.; 930MG SOD.; 4G FIBER. VEGAN
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