FOOD FOR THOUGHT
Thankful for little kitchen 'miracles'

By Wanda A. Adams
Advertiser Food Editor

It's the little discoveries, the small kitchen miracles, that I most appreciate.

When I find a technique or ingredient that allows me to pare away fat, cholesterol, salt or sugar without losing flavor or convenience, I feel as though I've been given a gift.

Here are three recent discoveries:

Brown rice. Brown rice includes fiber and nutrients that may slow the process of absorbing the starch while offering trace elements and roughage unavailable in white rice. And I dare you to eat as much of it as you normally do of white rice; it just fills you up more quickly.

However, it's vitally important that you choose a high-quality brown rice and learn how to prepare it properly so that the grains are nutty and resilient, never water-logged and mushy. A pressure cooker cuts the cooking time back from 40 minutes to just over 20 minutes.

Baked tofu. Early in the week, when I'm not too tired, I'll hang out in the kitchen after dinner for a little while to make a few standard ingredients — some oat cakes or muffins, roasted tomatoes or onions, and, these days, a batch of baked tofu, my new best friend for quick meatless dinners and cheeseless sandwiches.

This ingredient is ridiculously easy and versatile. Just slice a block of firm or extra-firm tofu about one-third inch thick. Make a marinade and dip the slices in it, or brush it on. Then place the slices on a foil-lined baking sheet and bake them in a 300-degree oven, 30 minutes a side. You can brush more marinade on when you turn the slices, if you like. The tofu will puff slightly.

As most of us know, tofu is a chameleon, taking on the flavor of whatever ingredient you introduce it to. You could brush it with an Asian-style marinade of low-sodium shoyu, lemon juice and the juice of grated ginger. Try tahini (sesame butter) and a few drops of sesame oil, thinned with warm water, or any vinaigrette or bottled sauce or salsa.

The baked tofu keeps for several days in an airtight container in the refrigerator. It has a meatlike texture and adds texture (and protein) to stir-fries or veggie roasts or a mound of brown rice. Use the slices in a sandwich with other ingredients appropriate to the flavor.

Bean "sauces." If you consider gravy one of the four food groups, going low-fat and low-salt is a rude shock. But we've learned to love pureed sauces made from canned or home-cooked beans, particularly canellini (white Italian kidney beans). Just puree the beans in the blender or food processor, thin with flavoring ingredients and pour on rice, steamed vegetables or whatever. Canellini with lemon, sauteed garlic and a little nonfat cream is lovely. So are kidney beans with beef or mushroom broth, a little balsamic vinegar and pureed roasted onions. Experiment and see.