Easy Esselstyn Diet Recipes with Pictures

This is a great tasting dish that holds well in the fridge overnight. The no-fat paprika cream sauce is so easy to make and goes well with the rice and the ground tofu filling.

Served

Kohlrabi is a firm vegetable that has a mild slightly sweetish taste. It is traditionally cooked in Germany stuffed with ground “meat” and served in a paprika “cream” sauce. Both can be equally prepared with no-fat tofu resulting in a great tasting sauce.

Getting Started with Cooking

Dinner

Get in Advance:

1 cup of Basmati rice

1 14oz pkg Nasoya Lite Firm Tofu

1 tablespoon vanilla extract

½ teaspoon confectioner’s sugar

1 tablespoon fat-free soy milk

½ onion, chopped

2 garlic cloves, minced

4 kohlrabi, bulbs peeled, stems discarded, leaves trimmed of center ribs)

2 cups ground tofu

1 bunch of fresh parsley

1 tablespoon sweet paprika

½ of quarter teaspoon marjoram

½ of quarter teaspoon caraway seeds

2 tablespoons tomato paste

3 cups of low-salt no-fat vegetable broth

1 tablespoon corn starch

½ cup parsley, chopped

Have On Hand:

Crips bread

Ingredients

Recipe

(Adapted from and expanded to low-salt, low-fat (Esselstyn Plant Diet) from yummly.com recipes):

For 3 (generous)-to 4 Portions, Prep time: 2 ½ hrs.

Start rice

In a rice pot bring 2 cups of water and 1 up of Basmati rice to a boil,

Then simmer on very low heat for 35 min.

Start tofu sweet cream (see recipe 014)

Blend

½ pkg (7oz) Nasoya Lite Firm Tofu

1/2 teaspoon confectioner’s sugar

1 tablespoon vanilla extract

Adjust viscosity with 3 tablespoons or more of fat-free soy milk so that it vortexes freely

Cool and let settle in fridge for 45-60 min (it will get stiffer)

Prepare vegetables

Finely chop ½ medium onion

Mince 1 medium clove of garlic

Cut top of kohlrabi bulbs, clean and flatten bottom so that they can stand upright.

Peal kohlrabi

Scoop out inside from top

Chop pulp finely, set aside

Boil shells in water in a separate pot for 10 min, still staying firm.

Trim and wash kohlrabi leaves and remove tough center ribs

Bundle leaves, cut length-wise, then vertically into ¼ inch ribbons, then chop finely. Set aside

Make filling

In a large skillet

braise onions and garlic

Add and combine

1 cup ground tofu

¼ cup of rice

1 tablespoon of chopped parsley

1 tablespoon paprika

½ of a quarter teaspoon of marjoram

½ of a quarter teaspoon of caraway seeds

1 tablespoon of tomato paste

¼ cup of chopped kohlrabi pulp

¼ cup of chopped washed leaves

Cook Kohlrabi

In the skillet

fill each hollowed bulb with a mound of stuffing, add 3 tablespoons of broth

Place the kohlrabi shells closely together in center of the skillet

Distribute remaining stuffing around the kohlrabi

Add 2 cups of low-salt vegetable broth

Simmer half-covered for 30-60 min until shells start to soften

Remove cooked kohlrabi and set aside.

Make white cream sauce

Add to skillet

¼ cup of non-fat soy milk with dissolved 1 tablespoon of corn starch

Heat and stir vigorously to thicken sauce evenly without clumping

Turn off heat

Stir in 1/2 cup of tofu sweet cream

Serve

Place cooked kohlrabi into the serving dishes

Add on one side rice

Add plenty of cream sauce

Garnish with chopped fresh parsley

Serve with crisp bread

Workplace

Getting everything ready

Preparing sweet tofu cream

Mixed sweet chream

Chopped onion and garlic

Pealing kohlrabi bulbs

Scooping out inside of bulbs

Chopping removed bulb pulp

Boiling hollowed bulbs

Removing tough center ribs

Cutting leaves very finely (see at bottom)

Ready to start the filling

The ingredients of the filling

Mixed filling

Filled kohlrabi in vegetable broth

Cooked stufffed shells

Ready to prepare the cream sauce

Finished cream sauce

Prepared

Leftovers held well in a fridge and may be served the next day.

Dinner

Finally here is a great no-fat cream sauce that can be served plentifully for the heavenly satisfaction of sauce lovers.

Served

Served the next day this dish presents the great kohlrabi flavor.

This time the kohlrabi dinner came out great after some tweaks (already included in the main recipes): chopping the greens more finely, cooking the hollowed kohlrabi bulbs for 10 min, and adding after filling the bulbs 3 tablespoons of broth. This all helped to soften the kohlrabi bulb and filling and enhance their flavor. So delicious that again I ate too much!

Workplace with whipped cream done

Chopping the greens very finely

Prepared

Served

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