Health a' Plenty
by Kimberly Experian

The purpose of my column is to introduce you to delicious and nutritious meat and dairy free meals.  I joined the Wellness Foundation in Montauk and learned that a lifestyle free of all animal products can help stop and reverse heart disease, help fight and prevent cancer, have enormous environmental benefits and stop the suffering of billions of animals per year.

Try my recipe at least once this month.  It is quick, easy, very satisfying and above all good for you!  You can find other meat and dairy free meals online or check out Sarah Kramer’s Cookbooks.  She rocks!  If you would like to learn more about the benefits of an animal free lifestyle check out the China Study by Dr. Campbell or purchase the DVD “Eating” and the RAVE diet available online.  I hope you enjoy this recipe that was adapted from “La Dolce Vegan” by Sarah Kramer.  Look out next month for another great dish!  Enjoy!
Spaghetti & Tofu Balls

Tofu Balls:                                        
1/2 cup firm tofu, mashed
1/4 cup flour
1/2 tbsp. Tahini
1 tbsp. Soy sauce
1/8 cup parsley, minced
1 very small onion, minced
1/8 tsp ground black pepper
1/2 cup flour (for coating)
2 tbsp olive oil

Pasta Sauce:
1 tbsp. Olive oil
1 small onion chopped
2 cloves of garlic chopped
1/2 tsp. Basil
1/2 tsp. Oregano
1/2 tsp. Salt
1 tbsp. Red wine
1 14 oz. Can tomato sauce
 
To prepare tofu balls:  In a large bowl, stir together the tofu, _ cup flour, tahini, soy sauce, parsley, onions and pepper.  Place _ cup flour onto a small plate and roll _ tbsp. Tofu mixture into a ball and coat with flour.  In a frying pan on medium heat, fry tofu balls in oil until browned all over.  Set aside.  In a large pot of salted water, boil the pasta.  While pasta is cooking, in a medium saucepan on medium-high heat, saute the onions and garlic in oil till onions are translucent.  Add the basil, oregano and salt and saute for an additional 5 minutes.  Add the tomato sauce and red wine and let simmer over medium-low heat for 25 minutes.  Makes 2 large or 4 small servings.