3 x 5 Card
- 2 medium eggplants (~
2-1/2 # total)
- 4 small zucchini (~
1 # total)
- 1 Tbs. olive oil
- 10 oz. firm tofu, rinsed
- 1-1/2 cups low-fat cottage
cheese (I use organic)
- 1-1/2 cups shredded low-fat
mozzarella cheese (I use organic or soy cheese)
- 1 cup cooked brown rice
- 1/2 tsp. fennel seeds,
- 1/2 tsp. crushed red
- 2-1/2 cups purchased
reduced fat spaghetti sauce (make sure it has only
olive oil for its fat content)
- 2 Tbs. grated parmesan
cheese (I use grated soy parmesan cheese)
- Cut unpeeled eggplants
crosswise into 1/2 inch slices; cut zucchini lengthwise into 1/4 inch
slices. Brush 3 shallow 10 x 15 inch baking pans with oil; arrange
vegetable slices in a single layer in pans.
- Bake in a 400'F oven
for 15 minutes; then turn vegetables over and continue to bake until
tinged with brown (about 15 more minutes).
- Meanwhile, slice tofu;
place between paper towels and press gently to release excess liquid.
Place tofu in a medium-sized bowl and mash well.
- Mix in cottage cheese,
mozzarella cheese, rice, fennel seeds, and red pepper flakes.
- Spread 1/2 cup of the
sauce in a 9 x 13 inch baking pan. Top evenly with half each of the
eggplant, zucchini, and tofu mixture; spread with 1 cup more sauce.
- Repeat layers.
- Sprinkle with Parmesan
cheese. Bake in a 400'F oven until heated through (about 45 minutes).
- Let stand for about
10 minutes before serving
Makes 8 servings.
In my book, I have
included the names of several dozen cookbooks which feature recipes that are compatible
with (or that can be modified to fit) the ultra-healthy diet I follow, including some
resources which are free.
I am also collecting recipes to include in a
future edition of my book as well as to be featured on "Menus and recipes". I have asked readers to send me any recipes
that they have found to be great-tasting and easy to prepare, and that emphasize the
nutritional guidelines which are outlined in my book. I will also consider taking
people's favorite "normal" recipes and posting versions which are modified for
maximal cancer prevention.
If you have a recipe you wish to submit for possible inclusion in either my book or on this web
page, please send it to me. If the recipe is from a cookbook or other printed
source, please include the name, author, and publisher of the source so that I can ask for
permission to reprint the recipe. If it is a recipe you created, or a family
favorite, please indicate that, also.
Mail recipes to me at:
Box 130221, Ann Arbor, MI 48113