Vegan Microwave Cookbook

By Chef Nancy Berkoff, EdD, RD
ISBN 0-931411-26-2
288 pages

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Read a sample recipe.

 

Just about everyone would like to come home to a pot of soup that's been slowly simmering on the stave all day. Or wake up to hot muffins in the morning. Unfortunately, unless you have an enchanted kitchen, these dream dishes are probably not going to materialize until you become acquainted with your microwave.

The Vegan Microwave Cookbook by Chef Nancy Berkoff is your key to terrific vegan meals. Many of the recipes will take under 10 minutes to cook. Others may be more appropriate for entertaining. Helpful advice includes:

• Converting Traditional Recipes to the Microwave
• If You Can Boil Water, You Can Cook with a Microwave
• Microwave Baking and Desserts
• Curries and Casseroles
• Microwave Breakfasts
• Suggestions and Recipes for Holidays, Parties, and Entertaining

Enjoy vegan meals by preparing dishes from Basic "Meat" Balls and Individual Pizzas to Microwave Lasagna or Cilantro-Marinated Tofu. Spice up your day with Curried Greens, Toasted Nachos, or German Potato Salad.

Have a sweet tooth? Try Chocolate Fudge, Graham Cracker Molasses Bread, Chocolate Covered Bananas, and Apple Pie.

Chef Nancy Berkoff is a vegetarian registered dietitian who has cooked meals for one to a thousand. She has over 20 years of experience working in the food industry. Chef Berkoff has received awards from the American Culinary Federation, California Restaurant Association, and the U.S. Department of the Navy for Culinary Training. Her columns appear in the Orange County Register, Vegetarian Journal, and elsewhere.

Sample Recipe

Microwave Lasagna

(Serves 6)

Lasagna made simple!

• 1 pound firm tofu, crumbled (about 2 cups)
• 1 clove garlic, minced
• 2 cups canned tomatoes, chopped drained (saving 1/2cup juice)
• 1/4 cup chopped fresh parsley
• 2 teaspoons dried oregano
• 2 teaspoons dried basil
• 1-3/4 cups soft tofu
• 1/2 cup grated vegan soy cheese
• 1 teaspoon black pepper
• 10 no-cook lasagna noodles (see note)
• 1-3/4 cups tomato sauce
• 2 cups grated vegan soy cheese

Combine firm tofu, onion, and garlic in a 2-quart casserole and microwave on HIGH for 2 minutes or until the onion is just tender. Add tomatoes, parsley, oregano, and basil. Microwave on HIGH for 3 minutes. Stir.

In a medium bowl, combine soft tofu, 1/2 cup soy cheese, reserved tomato juice, and black pepper, and mix until combined.

In a microwave casserole, layer 1/3 of the noodles, 1/3 of the sauce and 1/3 of the tofu mixture. Repeat two more times. Top with 2 cups grated soy cheese.

Microwave on MEDIUM (50%) for 20-30 minutes or until bubbly. Let stand for 10 minutes before cutting.

Note: If no-cook lasagna noodles are not available, microwave regular lasagna noodles before beginning to prepare lasagna. Place 2 teaspoons oil and 5 cups hot tap water into a 12x8-inch or 0x0-inch microwave casserole. Cover tightly with plastic wrap and microwave on HIGH for 5 minutes or until water boils. Uncover and add noodles. Cover tightly and microwave on HIGH for 5 minutes or until noodles are al dente (tender, but firm). Rinse well under cold water and allow noodles to drain on paper towels.

• Total Calories Per Serving: 257
• Total Fat as % of Daily Value: 7%
• Protein: 12 gm
• Fat: 5 gm
• Carbohydrates: 43 gm
• Calcium: 134 mg
• Iron: 4 mg
• Sodium: 452 mg
• Dietary fiber: 4 gm

Table of Contents

• Preface
• Introduction
  • If You Can Boil Water, You Can Cook with a Microwave
  • "What?" You Say, "Cook Nutritious Food in a Microwave? Food Even My Friends Will Enjoy?"
  • How Do Microwaves Work?
  • Microwave Cooking Terms
  • Tips for Getting the Most Out of Your Microwave
  • Microwave Cooking Times
  • The Dish Test
  • The Power of It All
  • The Right Dish for the Right Job
  • Microwave Cover Up
  • Microwave Don'ts
  • Turn, Turn, Turn
• Chapter 1: Shopping and Stocking
  • Introduction
  • Buying the Microwave
  • Microwave Safety
  • Pots and Pans
  • Storing Leftovers
  • Cleaning the Microwave
  • Stocking the Pantry and Refrigerator
  • More Food for Thought
  • Overall Kitchen Safety
• Chapter 2: Vegan Menu Planning
  • Introduction
  • Basic Information for Daily Vegan Meal Planning
  • Sample Menu
  • Microwave Meal Planning
  • Microwave Creativity
  • More Ideas for Vegan Microwave Meals
• Chapter 3: Converting Traditional Recipes to the Microwave
  • Introduction
  • How to Select Recipes to Convert
  • Selecting Microwave Cooking from Conventional Methods
  • Estimating Time and Testing for Doneness
  • Ingredient Tips
  • Baking in the Microwave
  • Ingredients that Don't Work
  • How to Use this Chapter
  • Soups
  • Hot Sandwiches
  • Casseroles
  • Baked Goods and More
• Chapter 4: Microwave Baking and Desserts
  • Introduction
  • Ideas for Preparing Hot Desserts When You Don't Have Time to Make Them from Scratch
  • Microwave Baking Techniques
  • Sauces and Toppings
  • Quick Breads
  • Muffins and Pies
  • Pie Fillings
  • Puddings and Hot Fruit
  • Biscuits and More
  • Bars and Fudge
• Chapter 5: Entrées: Medleys, Curries, and Casseroles
  • Introduction
  • How to "Build a Meal" Around an Entrée
  • Loaves and "Meat" Balls
  • Some Microwave Cooking Tips for "Meat" Balls
  • Basic "Meat" Ball Recipe Variations
  • Cooking Pasta
  • Recipes
• Chapter 6: Microwave Appetizers and Side Dishes
  • Pointers to Make Your Life Easier
  • Recipes
• Chapter 7: Microwave Soups, Dips, and Dressings
  • Introduction
  • From-Scratch Soups Versus "Open and Go"
  • Microwave-Soaking Dried Beans and Legumes
  • Vegetable Stock
  • From Scratch Soups
  • Soups to Serve Warm
  • Soups to Serve Cold
  • Dips and Salad Dressings
• Chapter 8: Microwave Breakfast and Hot Beverages
  • Some A.M. Microwave Tips
  • Recipes
• Appendix 1: The Perfectly Stocked Microwave Kitchen
  • Tools of the Trade
  • In Addition to the Microwave
  • A Little More Detail
  • Microwave Equipment Bells and Whistles
  • Cookware
  • Thoughts on Stocking the Pantry
• Appendix 2: Vegan Glossary
• Appendix 3: More Microwave Vegan Menus: Suggestions and Recipes for Holidays, Parties, and Entertaining
  • Menu Ideas
  • Recipes
  • Passover Microwave Recipes
• Appendix 4: Microwave Maven
  • Fast Microwave Guide
  • Using Leftovers
• The Vegetarian Resource Group Catalog
• Index By Subject
• Index By Recipe
• Index By Major Ingredient

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