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18 large pasta shells 1 26-ounce jar of your favorite pasta sauce 1 egg 1  (12.3-ounce) package silken soft tofu (mashed) 2  cups shredded mozzarella cheese, divided ¾  cups grated Parmesan cheese, divided 2 tablespoons chopped fresh parsley 1. Cook pasta shells according to package directions; drain. Preheat oven to 350°F. Spray bottom of 13 X 9 X 2 inch glass baking dish with non-stick cooking spray. In large bowl, beat egg. Stir in tofu, 1 3/4 cups mozzarella cheese, 1/2 cups Parmesan cheese and the parsley. 2. To assemble, spread 1 cup of the sauce in baking dish. Fill cooked shells with tofu/cheese mixture. Arrange filled shells in the baking dish. Pour remaining sauce over shells. Top with remaining mozzarella and Parmesan. 3. Bake, covered with foil, until bubbly, about 45 minutes. Uncover and continue cooking until cheese is melted, about 5 minutes. Let stand 5 minutes before serving. Yield: 6 servings. CALORIES 26 (7% from fat); FAT 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); PROTEIN 3.9g; CARBOHYDRATE 24.7g; CHOLESTEROL 4mg; IRON 1.4mg; SODIUM 227mg; CALCIUM 20mg; ***If meat is desired, add 2 cups ground beef, chicken, turkey or pork that has been browned. Drain fat off before adding to tofu mixture.

In a blender, blend ¼ cup plain soymilk 2 Tablespoons sugar or other sweetener 1 teaspoon cornstarch ½ teaspoon vanilla 1/2 cup soybean oil (vegetable oil) Instructions Slowly drizzle in 1/2 cup soybean oil (vegetable oil) with the motor running. Blend until smooth and creamy. Chill for 1 hour before using.

Ingredients 1 cup dried whole shitake mushrooms 1 clove garlic, minced 1 cup chopped red onion 1 tbsp. soy oil (vegetable oil) 32 oz. chicken broth 12-oz. silken tofu, cubed 1 tbsp. soy sauce or fish sauce 2 tbsp. sliced green onion tops Instructions Soak dried mushrooms in boiling water for 1 hour or overnight. In a large saucepan cook onion and garlic in hot oil until tender. Add broth, tofu, and soy sauce. Bring to boiling, reduce heat, and simmer for 5 minutes. Serve sprinkled with green onion. Notes Serves 4 to 6

Yakitori Skewers In a bowl combine: 2 Tablespoons miso 2 Tablespoons brown sugar 2 cloves garlic, crushed 1 Tablespoon ginger root, minced very fine ½ cup orange juice 1 Tablespoon soy sauce 1 teaspoon Gochutgaru chili flakes, optional 1 turkey tenderloin, cut into ½ inch cubes. Place turkey in Yakitori marinade then refrigerate for a minimum of 4 hours, no longer than 12. Divide into 4 portions and skewer onto bamboo skewers. Lemongrass Sauce In a blender or food processor, mix until smooth: 6 ounces silk tofu ½ stalk lemongrass, chopped fine 1 Tablespoon fresh lemongrass juice Let sit for 4 hours and strain. Mix in: 1 teaspoon mint leaves, minced fine 1 teaspoon basil leaves, minced fine Salt and pepper, as needed Grill turkey skewers until internal temperature reaches 165 F, let rest 5 minutes. Fried Tofu In a bowl combine: ½ cup cornstarch 1 Tablespoon Mali Spice Mix Cut 6 ounces of extra firm tofu into ½ inch cubes. Toss in Mali Spice mixture. Heat 2 cups soy fry oil in a 4-quart cast iron pot, traditional fryer or high sided fry skillet to 350. Fry until light brown and crunch. Set aside on a plate and paper towel to drain. Turkey Fried Rice Heat 2 Tablespoons soy fry oil in wok and add: 1 teaspoon ginger, minced fine ½ cup carrot, mined fine Add 6 ounces ground turkey and cook through. Make a well in the middle of the wok and add 2 beaten egg, stir and cook until done. Add and toss until well incorporated and heat thoroughly: 3 cups cooked rice ¾ cup edamame, shelled 2 Tablespoons soy sauce 1 Tablespoon sesame oil 6 ounces fried tofu ½ cup green onion, sliced ¼ inch thick To Serve Place fried rice into a bowl. Place Yakitori skewer over the rice. Drizzle turkey with lemongrass sauce. Garnish with cilantro sprigs.

1-10 ounce jar Lemon curd 1-12 ounce silken firm tofu box Garnish with raspberries (or fruit of choice) In a blender, add lemon curd and tofu. Blend until smooth. When ready to serve- Add lemon mixture to individual graham cracker crust shells Or Layer in parfait glass with whipping cream or soy whip Garnish with raspberries or fruit of choice and small mint leaf. Yield: 8-10 servings

This recipe is from Elizabeth Karmel, grillmaster and author of Taming the Flame; A Southern Girl’s Sassy Guide to Grilling and BBQ. This desert is so easy and incredibly delicious, a real show stopper. 16-ounce container silken firm tofu cup confectioner’s sugar cup Scharffen Berger Cocoa or other Best Quality Cocoa tablespoon vanilla tablespoon corn syrup individual, prepared graham crust pie shells ½ pint of heavy whipping cream, whipped fresh raspberries for garnish shaved chocolate or mini chocolate chips for garnish Combine tofu, confectioner’s sugar, cocoa, vanilla and corn syrup in a blender. Blend until smooth, then chill for 30 minutes. Spoon into individual pie shells and chill loosely covered in the refrigerator until ready to serve. Top with whipped cream and garnish with raspberries and shaved chocolate just before serving.

Building a Better Meal Read how to improve these popular portable meals to avoid the common pitfalls in the article below and check out our awesome healthy sandwich, wrap and burrito recipes below! https://health.usnews.com/wellness/food/articles/how-to-make-a-healthy-sandwich?fbclid=IwAR3I3mUtx4NC9FIHQ4_6pZ5Hjq2uJwjM4tNkPrQYR5n4CZ5Xt2tBKJ7OOz4 Tempeh Reuben Sandwich 2 tablespoons soybean oil 3 tablespoons balsamic vinegar 3 tablespoons Tamari 1 tablespoon vegan Worcestershire sauce 2 tablespoons raw apple cider vinegar 2 teaspoons liquid smoke 2 cloves garlic, minced 1 teaspoon onion powder 1 teaspoon dried mustard 1 teaspoon dried coriander 1 teaspoon smoked paprika 1-8 ounce package Tempeh, cut into 8 strips 1 tablespoon soybean oil 4 tablespoons vegan butter, divided 4 slices rye bread 1 cup sauerkraut, divided ½ cup onion rings, sautéed, divided ½ cup red pepper, sliced, sautéed, divided Place the first 11 ingredients in a small glass bowl, mix to blend. Add tempeh, marinate for at least 1 hour. Heat skillet or griddle add 1 tablespoon oil. Add tempeh, cook tempeh for about 3 minutes each side until browned, remove from heat. Spread 1 tablespoon vegan butter on 2 slices of rye bread, place on hot griddle, slather with Russian Dressing (recipe below). Top with equal amounts of tempeh, 1/2 cup sauerkraut, 1/2 cup sautéed onions and red peppers. Top with second slices of rye that is also spread with Russian Dressing, place dressing side down on the slices of bread. Cook until the bottom slices are browned, about 2 minutes. Spread the top slices of bread with remaining vegan butter. Carefully flip the sandwich over to brown the other side. Serve while hot. Yield: 2 sandwiches. Russian Dressing 1/3 cup vegan mayonnaise 2 tablespoons. ketchup 1 tablespoon prepared horseradish 1 tablespoon sweet relish 1 teaspoon vegan Worcestershire sauce 1/8 teaspoon hot sauce or Sriracha 1 pinch black pepper 1 pinch smoked paprika In a medium mixing bowl, add all ingredients. Stir to blend. Kerri Rush, Fresh Café and Market. 12493 University Ave. Clive. IA 515-221-2700 & 515.440.4700 freshcafeandmarket.com SoyNut Butter Pita Pocket Yield: 1 pita half ½ whole wheat pita pocket 1 Tbsp SoyNut Butter 1 Tbsp apple butter 6 apple slices 1. Spread SoyNut butter and apple butter on pita half. Arrange apple inside pita. CALORIES 231; FAT 6.5g; PROTEIN 7g; CARBOHYDRATE 38g; CHOLESTEROL 0mg TOFU STUFFED PITA Chef Christopher Koetke CEC CCE 1 lb. extra firm tofu, sliced into ¼” slices and patted dry 2 T. extra virgin olive oil 1 T. lemon juice 2 cloves minced garlic 1 T. minced onion 1 T. dry oregano 2 t. ground black pepper 1 t. salt Mix all ingredients except for the tofu. Lay tofu slices on a sheet tray. Brush one side of the tofu with the olive oil mixture Turn the slices over and apply the remaining olive oil mixture to the slices. Let marinade in the refrigerator for 2-8 hours. Bake tofu slices in a 425° oven for 25 minutes. (Turn the slices over half way though the cooking process.) The finished slices should be lightly browned and very aromatic. They can also be easily reheated. Serve inside a warm pita pocket with sliced onion, sliced tomato, minced parsley, and soy-based or traditional yogurt tzatziki sauce. Soy-based Tzatziki Sauce 12 oz. pureed soft silken tofu 2 ½ t. lemon juice (depends on soy product) 1 c. grated cucumber, pressed between hands to remove excess moisture 1-2 cloves minced garlic (2 will be quite garlicky) 3/8 t. salt 1/8 t. white pepper 2 T. extra virgin olive oil Combine all ingredients. Let marinate in cooler for at least 2 hours. Tofu Egg Salad Chef Scott Stroud Tofu Mayonnaise 2 – (12.3 ounce) packages extra firm silken tofu, divided 1 tablespoon lemon juice 2 tablespoons Dijon mustard 1 teaspoon garlic powder 1 tablespoon granulated sugar 2 tablespoons kosher salt 1 cup soybean oil In a food processor, combine 1 package of silken tofu (with the water) lemon juice, mustard, garlic powder, sugar, salt and vegetable oil. Blend until smooth. Set aside. Tofu “Egg” Salad 1 (14 ounce) package water-packed firm tofu, drained and crumbled 1 (14 ounce) package water-packed extra firm tofu, drained and diced 2 tablespoons chopped dill pickle chips 1 tablespoon turmeric 3 tablespoons minced green onion 3 tablespoons minced parsley 1 tablespoon whole grain mustard In a large bowl, add diced and crumbled tofu; mix together. Add remaining ingredients; mix together well. Add tofu mayonnaise, gently mix. Yield: enough filling for 16 sandwiches. Use favorite bread or croissants for making sandwiches. Chicken and Cheese Quesadillas with Edamame Salad Topping Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is. For the edamame salad: 2 cups cups frozen shelled edamame, divided 1 pint cherry tomatoes, quartered 1/4 cup finely chopped red onion 1 tablespoon fresh lime juice 2 tablespoons chopped fresh cilantro, optional 1/2 teaspoon salt For the quesadillas: 2 tablespoons vegetable oil 1 cup chopped onion 2 garlic cloves, minced 1 (8 3/4-ounce) can corn kernels, drained 2 cups shredded cooked chicken, such as rotisserie chicken 1 1/2 cups shredded Mexican four cheese blend 1/4 teaspoon salt 6 (7-8 inch) flour tortillas 1. To make the topping: Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve. 2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well. 3. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture. 4. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad. Makes 6 servings Nutritional analysis per serving: 486 calories, 31 g protein, 43 g carbohydrates, 7 g fiber, 22 g fat, 9 g saturated fat Tempeh Burrito Filling 8 oz tempeh cut into 1/2” cubes (this is approximately 120 pieces) 3 T. extra virgin olive oil 1 onion, sliced thinly 2 garlic cloves, minced 1 1/2 T. chile powder 1/2 t. chipotle powder (more if increased heat is desired) 1 1/2 c. water or stock 2 T. cider vinegar 1/2 t. cumin 1 t. salt (this amount may be more or less depending on the amount of salt in the chile powder) 3 T. tomato sauce 2 t. sugar 1 can (15 oz) black soybeans, drained Bring to a boil 1 qt. of water. Add tempeh and simmer for 15 minutes. Drain in a colander and rinse briefly with water. Pat dry. In a large sauté pan, lightly brown the tempeh in 1 1/2 T. olive oil over high heat. Remove from pan and reserve. Do not allow the tempeh to become too brown. In the same sauté pan over moderate heat, sauté the onions in the remaining olive oil until they are translucent and lightly brown. Add garlic and cook for 2 more minutes. Add chile and chipotle powders. Cook for just a few moments, or until you can smell the chile. Immediately add the water or stock so that the chile and chipotle powders do not burn and become bitter. Add remaining ingredients and the tempeh. Bring to a boil and reduce to a simmer. Simmer for 30 minutes. Taste for seasoning and serve wrapped in a burrito along with traditional accompaniments such as: Cilantro Cheese Avocado slices or guacamole Diced tomato Yield: Enough filling for 6-8 burritos

Chef Scott Stroud Tofu Egg Salad Tofu Mayonnaise 2 – (12.3 ounce) packages extra firm silken tofu, divided 1 tablespoon lemon juice 2 tablespoons Dijon mustard 1 teaspoon garlic powder 1 tablespoon granulated sugar 2 tablespoons kosher salt 1 cup soybean oil In a food processor, combine 1 package of silken tofu (with the water) lemon juice, mustard, garlic powder, sugar, salt and vegetable oil. Blend until smooth. Set aside. Tofu “Egg” Salad 1 (14 ounce) package water-packed firm tofu, drained and crumbled 1 (14 ounce) package water-packed extra firm tofu, drained and diced 2 tablespoons chopped dill pickle chips 1 tablespoon turmeric 3 tablespoons minced green onion 3 tablespoons minced parsley 1 tablespoon whole grain mustard In a large bowl, add diced and crumbled tofu; mix together. Add remaining ingredients; mix together well. Add tofu mayonnaise, gently mix. Yield: enough filling for 16 sandwiches. Use favorite bread or croissants for making sandwiches.

Transform an ordinary quesadilla into an extraordinary meal when you top it with this salsa- like topping. And by all means, make a double batch of the topping to have on hand: stir it in to salads, top grilled salmon, or eat as a side dish just as it is. For the edamame salad: 2 cups cups frozen shelled edamame, divided 1 pint cherry tomatoes, quartered 1/4 cup finely chopped red onion 1 tablespoon fresh lime juice 2 tablespoons chopped fresh cilantro, optional 1/2 teaspoon salt For the quesadillas: 2 tablespoons vegetable oil 1 cup chopped onion 2 garlic cloves, minced 1 (8 3/4-ounce) can corn kernels, drained 2 cups shredded cooked chicken, such as rotisserie chicken 1 1/2 cups shredded Mexican four cheese blend 1/4 teaspoon salt 6 (7-8 inch) flour tortillas 1. To make the topping: Bring 2 quarts of lightly salted water to a boil in a medium saucepan over high heat. Add the edamame, return to a boil and cook until tender, 6-7 minutes; drain and rinse under cold water then drain again. Transfer 1 1/2cups edamame (reserving ½ cup to add to chicken and cheese mixture) to a bowl and stir in the tomatoes, onion, lime juice, cilantro and salt; mix well and refrigerate until ready to serve. 2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 2-3 minutes. Add the corn and ½ cup edamame, cook 2 minutes longer. Transfer to a bowl and stir in the chicken, cheese, and salt; mix well. 3. Put one tortilla on a work surface and spread the lower half of it with 1/2 cup of the chicken mixture. Fold the top half of the tortilla over the filling to form a semi-circle. Repeat with the remaining tortillas and chicken mixture. 4. Wipe out the skillet with a paper towel and return to the stove over medium heat. Add the quesadillas 2 at a time and cook 3-4 minutes per side or until lightly golden and hot. Divide among 6 plates and top each with 1/2 cup of the edamame salad. Makes 6 servings Nutritional analysis per serving: 486 calories, 31 g protein, 43 g carbohydrates, 7 g fiber, 22 g fat, 9 g saturated fat

Tempeh Reuben Sandwich 2 tablespoons soybean oil 3 tablespoons balsamic vinegar 3 tablespoons Tamari 1 tablespoon vegan Worcestershire sauce 2 tablespoons raw apple cider vinegar 2 teaspoons liquid smoke 2 cloves garlic, minced 1 teaspoon onion powder 1 teaspoon dried mustard 1 teaspoon dried coriander 1 teaspoon smoked paprika 1-8 ounce package Tempeh, cut into 8 strips 1 tablespoon soybean oil 4 tablespoons vegan butter, divided 4 slices rye bread 1 cup sauerkraut, divided ½ cup onion rings, sautéed, divided ½ cup red pepper, sliced, sautéed, divided Place the first 11 ingredients in a small glass bowl, mix to blend. Add tempeh, marinate for at least 1 hour. Heat skillet or griddle add 1 tablespoon oil. Add tempeh, cook tempeh for about 3 minutes each side until browned, remove from heat. Spread 1 tablespoon vegan butter on 2 slices of rye bread, place on hot griddle, slather with Russian Dressing (recipe below). Top with equal amounts of tempeh, 1/2 cup sauerkraut, 1/2 cup sautéed onions and red peppers. Top with second slices of rye that is also spread with Russian Dressing, place dressing side down on the slices of bread. Cook until the bottom slices are browned, about 2 minutes. Spread the top slices of bread with remaining vegan butter. Carefully flip the sandwich over to brown the other side. Serve while hot. Yield: 2 sandwiches. Russian Dressing 1/3 cup vegan mayonnaise 2 tablespoons. ketchup 1 tablespoon prepared horseradish 1 tablespoon sweet relish 1 teaspoon vegan Worcestershire sauce 1/8 teaspoon hot sauce or Sriracha 1 pinch black pepper 1 pinch smoked paprika In a medium mixing bowl, add all ingredients. Stir to blend. Kerri Rush, Fresh Café and Market. 12493 University Ave. Clive. IA 515-221-2700 & 515.440.4700 freshcafeandmarket.com

8 oz tempeh cut into 1/2” cubes (this is approximately 120 pieces) 3 T. extra virgin olive oil 1 onion, sliced thinly 2 garlic cloves, minced 1 1/2 T. chile powder 1/2 t. chipotle powder (more if increased heat is desired) 1 1/2 c. water or stock 2 T. cider vinegar 1/2 t. cumin 1 t. salt (this amount may be more or less depending on the amount of salt in the chile powder) 3 T. tomato sauce 2 t. sugar 1 can (15 oz) black soybeans, drained Bring to a boil 1 qt. of water. Add tempeh and simmer for 15 minutes. Drain in a colander and rinse briefly with water. Pat dry. In a large sauté pan, lightly brown the tempeh in 1 1/2 T. olive oil over high heat. Remove from pan and reserve. Do not allow the tempeh to become too brown. In the same sauté pan over moderate heat, sauté the onions in the remaining olive oil until they are translucent and lightly brown. Add garlic and cook for 2 more minutes. Add chile and chipotle powders. Cook for just a few moments, or until you can smell the chile. Immediately add the water or stock so that the chile and chipotle powders do not burn and become bitter. Add remaining ingredients and the tempeh. Bring to a boil and reduce to a simmer. Simmer for 30 minutes. Taste for seasoning and serve wrapped in a burrito along with traditional accompaniments such as: Cilantro Cheese Avocado slices or guacamole Diced tomato Yield: Enough filling for 6-8 burritos

TOFU STUFFED PITA Chef Christopher Koetke CEC CCE 1 lb. extra firm tofu, sliced into ¼” slices and patted dry 2 T. extra virgin olive oil 1 T. lemon juice 2 cloves minced garlic 1 T. minced onion 1 T. dry oregano 2 t. ground black pepper 1 t. salt Mix all ingredients except for the tofu. Lay tofu slices on a sheet tray. Brush one side of the tofu with the olive oil mixture Turn the slices over and apply the remaining olive oil mixture to the slices. Let marinade in the refrigerator for 2-8 hours. Bake tofu slices in a 425° oven for 25 minutes. (Turn the slices over half way though the cooking process.) The finished slices should be lightly browned and very aromatic. They can also be easily reheated. Serve inside a warm pita pocket with sliced onion, sliced tomato, minced parsley, and soy-based or traditional yogurt tzatziki sauce. Soy-based Tzatziki Sauce 12 oz. pureed soft silken tofu 2 ½ t. lemon juice (depends on soy product) 1 c. grated cucumber, pressed between hands to remove excess moisture 1-2 cloves minced garlic (2 will be quite garlicky) 3/8 t. salt 1/8 t. white pepper 2 T. extra virgin olive oil Combine all ingredients. Let marinate in cooler for at least 2 hours.