Sweet and Sour Stir-Fry

Makes 8 servings

This colorful stir-fry is made with seitan, a high-protein, meat-like ingredient made from wheat. Look for it in the refrigerated section of your favorite natural food store.

1/3 cup ketchup
1/3 cup cider vinegar
1/3 cup brown sugar
2 tablespoons cornstarch
1 tablespoon diced canned chipotle peppers
1/4 teaspoon crushed red pepper
1/2 cup water
2 teaspoons toasted sesame oil
1 8-ounce package seitan, cut into strips
1 red bell pepper, seeded and thinly sliced
1 medium zucchini, thinly sliced
1 cup thinly sliced onion
2 cups mushrooms
2 cups snow peas
8 cups cooked basmati or jasmine rice

Tofu Tacos

Makes 6 tacos

These tacos may be made with fresh or frozen tofu. Freezing tofu gives it a chewy texture somewhat like ground beef. To freeze tofu, place it in its package in the freezer. To thaw, place the package in the refrigerator. Once thawed, remove the tofu from its package and squeeze out the excess water.

2 teaspoons olive oil
1 small onion, chopped
1/2 small bell pepper, seeded and diced (optional)
1/2 pound firm tofu, crumbled (about 1 cup)
1 tablespoon chili powder
1 tablespoon nutritional yeast (optional)
1 teaspoon garlic powder
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
1 tablespoon soy sauce
1/4 cup tomato sauce
6 corn tortillas
1–2 cups shredded lettuce
2 green onions, chopped
1/2 cup chopped tomato
1/3 cup salsa

Piquant Dressing

Makes 1/2 cup

This dressing with a Mexican flavor can be as spicy as the salsa you use to make it.

1/4 cup seasoned rice vinegar
1/4 cup salsa
1 garlic clove, pressed
Whisk all ingredients together.

Per 1 tablespoon serving: 13 calories; 0 g fat; 0 g saturated fat; 1% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.1 g total carbohydrates; 2.6 g sugar; 0.1 g fiber; 167 mg sodium; 3 mg calcium; 0.1 mg iron; 0.3 mg vitamin C; 14 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Muesli

Makes about 6 1/2-cup servings

Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.

2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins

Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.