Original Mexican Mazel Mex

• 2.5 cups cold water
• 1.25 cups cornmeal
• Generous dash cayenne pepper and/or cinnamon
• 2-3 Tbs. corn oil
• 3 onions, peeled and coarsely chopped
• 8 large tomatoes, coarsely chopped
• 1-2 fresh green or jalepeno chilis, peeled and coarsely chopped
• 1-2 cloves garlic, peeled and minced
• 
• 1 Tbs. fresh cilantro, chopped and torn into leaves
• 1 Tbs. fresh parsley, chopped

Combine water, cornmeal, and cayenne. Cook, stirring frequently, over medium heat for 5-8 minutes. Pat evenly onto bottom of 8" x 12" casserole.

Sauté onions in corn oil until translucent and fairly soft (10‑15 minutes). Add tomatoes, chilis, and garlic, and cook 2-3 minutes. Pour mixture over cornmeal base and bake in 350° oven for 20-25 minutes. To serve, sprinkle with cilantro and parsley.

YIELD: 2 servings.

Although taste is bitter if tomatoes are unpeeled, the peels are an important aid to digestion.

Hazel Enchiladas

• 6-8 corn tortillas
• 0.25 cup corn oil
• 2 recipes Mazel Cheese Mexican
• 1 recipe cooked Salsa Mazel
• 1 recipe fresh Salsa Mazel

Dip corn tortillas in hot corn oil, then into cooked salsa. Fill with Mazel Cheese Mexican, and roll into enchiladas. Cover with cooked salsa. Bake at 350° for 15-20 minutes. Serve with fresh salsa.

VARIATION 1 Add I bunch fresh spinach, cooked and chopped, to Mazel Cheese Mexican.

VARIATION 2 Add 1 tablespoon fresh mixed chives and parsley to Mazel Cheese Mexican.

VARIATION 3 Use 1 recipe Mazel Cheese and 1¹/2-2 cups sour cream rather than 2 recipes Mazel Cheese.

YIELD: 2 servings.

Depending on size of tortillas and how you fill them, you may wind up with a bit of extra filling. If so, add it to the casserole or reserve it for another use. But better too much than too little.

Soy Recipes - Low-Fat NO-Cholesterol Pumpkin Pie and Sour Cream

LOW-FAT NO-CHOLESTEROL PUMPKIN PIE

This version of the Thanksgiving classic is high in protein and good for people with high cholesterol.

• 1 pound drained tofu
• 2 cups plain canned pumpkin (not pumpkin-pie filling)
• 1/2 cup fructose or honey or 1 tablespoon barley malt concentrate or 1 cup barley malt syrup or rice syrup
• 2 tablespoons arrowroot powder
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 9-inch unbarred pie shell

1. Preheat the oven to 400°E
2. In a blender or food processor, mix all of the ingredients thoroughly. Pour the mixture into the pie shell.
3. Bake for fifteen minutes. Reduce temperature to 350°F and bake an additional fifty to fifty-five minutes. The pie is done when a toothpick conies out clean after being inserted in the center of the pie Let cool and serve topped with chopped or halved pecans.

LOW-FAT SOUR CREAM

• 1/2 pound tofu
• 2 tablespoons lemon juice 3 tablespoons canola oil

1. In a blender or food processor, blend the tofu and lemon juice until creamy.
2. While mixing, gradually add the oil through the feeder tube and continue to process until the mixture is thick. If it is too thick, blend in a little duality water, as needed.

Soy Recipes - Scambled Tofu

This makes a fist breakfast or a quick hot protein dish for any meal.

• 1 tablespoon expelled-pressed vegetable oil % cup chopped onion
• 1/2 cup chopped green pepper
• 1/2cup sliced mushrooms
• 1 pound drained, crumbled tofu
• 1 tablespoon tannery
• 1 teaspoon basil
• 1/2 teaspoon garlic powder 1 dash of sea salt (optional)

1. Place the oil in a skillet and sauté the onion, pepper, and mushrooms.

2. Add the rest of the ingredients and continue to sauté until tofu starts to brown. Serve hot with whole-grain toast.

Soy Recipes - Tofu Eggless Mayonnaise

This healthy spread is easy to make, and is good for people with heart disorders.

• 1/2 pound tofu
• 1/2 cup cold-pressed oil
• 3 tablespoons yogurt
• 2 teaspoons lemon juice or apple cider vinegar 2 teaspoons prepared mustard 1 teaspoon Tamara
• 1 teaspoon seasoning of your choice 1 dash of cayenne
• 3 tablespoons honey or % teaspoon barley malt sweetener (optional)
• 2 tablespoons sesame Tahiti (optional)
• 1 teaspoon horseradish powder (optional) 1 teaspoon liquid lecithin (optional)
• 1 dash granulated or powdered garlic (optional)

1. In a blender, nix all of the ingredients at medium speed until smooth.

2. Store in the refrigerator. If the mayonnaise separates, just stir again. Use within two weeks.

Soy Recipes - Ageless Egg Salad

Even without the eggs, the dish is still high in protein.

• 1 pound tofu, cubed
• 1/2 onion, minced
• 1 stalk celery, chopped
• 1/4 cup chopped sweet honey pickles or pickle relish
• 1 teaspoon chopped parsley
• 1/2 teaspoon dill
• 1/4 teaspoon mustard
• 1/4 teaspoon turmeric
• 1/4 teaspoon celery seed
• 1 dash sea salt or seasoning of your choice, to taste
• 2 tablespoons Tofu Ageless Mayonnaise

1. In a large mixing bowl, toss all of the ingredients together lightly.
2. Chill and serve on a bed of greens, stuffed in pocket bread, or on a slice of whole-grain bread.

Variation: In place of pure mayonnaise, use equal parts of plain yogurt and mayonnaise with a little honey or other sweetener added.

Soy Recipes - Carob Tofu Cheesecake

Everybody loves this dessert! It is delicious and easy to wake.

• 3 cups tofu or 1`/ cups tofu plus 11/2 cups cream cheese
• 1/2 cup liquid fructose or honey
• 2 bananas
• 1/2 to 1 cup carob powder, depending on desired taste and darkness
• 1 tablespoon lemon juice
• 1/3 cup nonfat powdered soymilk or cow's milk (optional; add it if you like a firmer-textured cheesecake)
• crumbled sugar-free cookies or graham crackers to line the pan

1. Blend the tofu, fructose, bananas, carob, and lemon juice together in a food processor at medium speed until smooth. If you like it firmer, add the powdered milk. (The mixture will not be firm until frozen)
2. Lightly oil or butter a 9-inch cake pan. Place 1/2 inch layer of crumbled cookies in the pan. Pour the tofu mixture over the cookies.
3. Put the pan in the freezer until the cake is firm, at least two hours. Take the cake out of the freezer a half-hour before serving.

Variations:

1. Before freezing, top with carob chips and/ or nuts if desired.
2. Before freezing, top with fruit topping made from preserves or cooked-down fruit and honey or fresh fruit such as strawberries, blueberries, or peaches.
3. Blend in 1/2 to 1 cup of preserves in place of carob powder and liquid fructose.

Soy Recipes - Soy Burgers

These burgers are healthy and taste great!

• 1 cup cooked, mashed soy beans 1 cap uncooked oats
• 1 cup shredded carrots
• 1 onion, chopped
• 1 green pepper, finely chopped
• 2 teaspoons dried or fresh oregano I teaspoon garlic powder
• 1 teaspoon sea salt or other seasoning of your choice 1 cup grated soy cheese or other cheese of your choice
• 1 teaspoon dried or 2 teaspoons fresh minced basil

1. In a large bowl, mix all of the ingredients together well. The batter should be quite stiff.
2. Roll the batter into a balls that are slightly larger than a golf ball. Flatten them to 1/2 inch thick.
3. Fry in hot oil until crisp.

Variation: For cheeseburgers, just before serving, put a slice of cheese on top. Broil for a few seconds until the cheese melts.

Tofu Recipes - Tofu Whipped Cream

CREAM 1

Use this as a festive dairy-free topping.

• 1/3 pound soft tofu
• 1/4 cup expeller-pressed vegetable oil
• 4 tablespoons honey
• 1/2 tablespoon lemon juice
• 1/2 teaspoon vanilla

In a blender or food processor, blend all of the ingredients until light and fluffy'. Chill. Store in the refrigerator.

CREAM 2

Here's another variant of the classic dessert topping!

• 2 cakes firm tofu, drained and patted dry
• 6 ounces soymilk, almond milk, rice milk, or cow's milk
• 6 tablespoons rice or barley malt syrup or honey

In a blender, process of all the ingredients until soft peaks develop. Chill until ready to serve as a whipped cream topping for fresh fruits or pies.

Tofu Recipes - Cottage Tofu Salad

This is great used either as a salad or a dressing

• l pound drained tofu, crumbled
• 2 tablespoons olive oil
• 1'1/2 teaspoons apple cider vinegar
• 1'1/2 teaspoons lemon juice
• 1 teaspoon sea salt (optional)
• 1 tablespoon chopped fresh parsley
• 1'1/2 teaspoon dried chives
• 1/4 teaspoon dill weed

1. In a blender or food processor, blend ¼ cup of the tofu, olive oil, vinegar, lemon juice, and, if desired, sea salt.
2. Place the remaining tofu, parsley, chives, and dill in a mixing bowl. Add the dressing and toss lightly. Use it as a sandwich spread or serve on a bed of lettuce and tomato as a salad.

Tofu Recipes - Creamy Italian Dressing

A creamy dressing that's better than any containing dairy products.

• 1/2 pound drained tofu
• 4 tablespoons virgin olive oil
• 2 tablespoons balsamic or apple cider vinegar
• 1 teaspoon sea salt (optional)
• 1/2 teaspoon dried onion flakes or 1 tablespoon minced fresh onion (optional)
• 4 cloves garlic, minced, or 1/2 teaspoon garlic powder (not garlic salt)
• 2 tablespoons honey or sweet pickled relish
• 1 teaspoon Italian seasoning or 1 packet hail's Italian seasoning mix
• 1/4 teaspoon barley malt sweetener (optional)

1. In a blender, combine the tofu and olive oil, and, if desired, sea salt and/or onion flakes.
2. Fold in the garlic, honey or relish, Italian seasoning, and, if desired, barley malt sweetener. Store in the refrigerator.

Tofu Recipes - Grilled Tofu Sandwiches

These make a tasty lunch that is a great source of protein for vegetarians.

• 8 ounce, firm tofu, drained and sliced
• 2 tablespoons miss or tuatara sauce
• 1 tablespoon expeller-pressed vegetable oil
• 1 tablespoon soy mayonnaise
• 4 slices whole-grain bread
• 1 or 2 scallions, finely chopped

1. Mix oil and miss together, and spread mixture on tofu slices. (It you arc using Tamara, marinate the tofu for one hour iii the sauce.)
2. Preheat the broiler.
3. Lightly oil a cookie sheet. Place the tofu slices on the cookie sheet and broil, without turning, for about eight to ten minutes, until hot.
4. Spread half of the soy mayonnaise on one slice of the bread, sprinkle with half of the scallions, top with half of the broiled tofu slices, and close with another slice of bread. Repeat this procedure for the second sandwich.

Variation: (1) Prepare open-faced sandwiches topped with sautéed sliced mushrooms and onions with barbecue sauce or Hain's, or Mayacamas prepared dry gravy mix. (2) Substitute a slice of onion and tomato for the scallions.

Easy to Become a Calorie Conscious Cook

Standard cooking methods need some reworking to make them lowfat and low calorie, and some foods can be used as substitutes, making them great, healthy stand-ins for others. Every calorie-conscious cook should use the following tricks:

Sauté onion and garlic the low-fat way: When a recipe calls for onion and garlic to be cooked in oil, use a nonstick pan and 2 tablespoons of water in place of the oil. Use low heat and cover the pan to coax the natural juices out of the onion and garlic while they tenderize.

Make and use yogurt cheese: Spoon a 16-ounce container of plain, lowfat yogurt (made without gelatin) into a colander lined with cheesecloth or into a paper filter-lined coffee cone. Place it over a bowl in the refrigerator and allow the yogurt to drain for 8 to 24 hours, depending on how firm you want the "cheese" to be. Use well-drained yogurt as a cream cheese substitute; when softer, you can use it in place of sour cream or heavy cream.

Make your own vinaigrette salad dressing: The standard vinaigrette dressing (3 parts oil to I part vinegar) weighs in at about 90 calories a tablespoon. If you used more vinegar than oil, the calorie count would be great, but your salad would be unbearably pungent. Instead, use 1 part oil; 1 part flavorful yet mellow vinegar, such as balsamic; and I part strong black tea or citrus juice, such as orange or grapefruit.

Roast garlic: When roasted, garlic is transformed into a rich, buttery, nonbiting, nonodorous spread that you can substitute for mayonnaise in potato, pasta, and chicken salads. It's also delicious when spread on bread in place of butter or oil. Bake a head of garlic, trimmed to expose the cloves and sealed in foil with a scant tablespoon of water, for 45 minutes in a 400 degree F oven. Unwrap and cool it until it's easy to handle and then simply squeeze the garlic from its skin.

Use aged cheese: The stronger the flavor, the less you need. When a recipe calls for a mild cheese, such as mozzarella or Monterey Jack, whose flavor often disappears when cooked, substitute aged cheddar, Asiago, imported Parmesan, or an aged and smoked cheese, such as smoked Gouda. For the greatest bang for the bite, use these cheeses only where you see them, like on top of a dish, or when the recipe would suffer without the taste of cheese.

Roast vegetables: You know that you need to eat more vegetables, but you may be bored by plain steamed ones. Roast them instead in a hot oven, and you'll caramelize the natural sugars that they contain and add a depth of flavor that naked veggies lack. Set the oven to 450 degrees F. Slice large vegetables in half or cut them into %z-inch thick slices and arrange in a single layer. Lightly spritz them using a pump bottle filled with olive oil to prevent them from drying. Cook them according to the following suggested guidelines:

Beet halves: Roast for 1 to 11/2 hours.

Winter squash slices: Roast for 8 to 12 minutes.

Carrots: Roast for 15 to 20 minutes.

Green beans and red pepper strips: Roast for about 12 minutes.

Onion halves: Roast for about 30 minutes.

Sweet potato slices: Roast for 15 minutes.

Summer squash or zucchini slices: Roast for 5 to 8 minutes.

Eggplant slices: Roast for 10 to 15 minutes.

To lightly and evenly coat vegetables before roasting or to lightly dress a salad, drizzle a bit of oil or vinaigrette in an empty bowl. Then add the ingredients and toss.

Use sun-dried tomatoes in place of bacon: You can easily duplicate the mellow richness and smokiness that fatty pork adds to soups, stews, and pizzas with chopped sun-dried tomatoes. Don't use the oil-packed ones unless you drain them well and blot them dry. You can soften up the dried ones in a bit of hot water.

Brown butter to use less: Heat a bit of butter in a skillet until it becomes fragrant and begins to turn nutty brown. You'll punch up its flavor, so you can use less. A tiny bit drizzled over corn on the cob, eggs, or vegetables tastes like you're using much more.

Toast nuts for greater flavor bang: Heat the oven to 350 degrees F and toast nuts - on a cookie sheet in a single layer - for five minutes or until fragrant. Stir them to prevent scorching. Treat toasted nuts in a recipe as you would cheese: Use them only where the flavor really counts or where they'll be seen, such as on the top of a bread.

Switch from chocolate to cocoa powder: You can replace one ounce of chocolate (135 calories) with 3 tablespoons of cocoa (35 calories). Dutch-processed cocoa is richer and more intense than the American varieties; dutching neutralizes the natural acidity in cocoa powder, making the flavor mellower and the color darker.