until the spices and vegetables become fragrant, about 2 minutes. 9. Add the tomatoes with their juice and the black pepper and bring to a boil. Lower the heat, cover the sauté pan, and simmer until the carrots are soft, about 15 minutes. 10. Transfer the sauce in batches to a highspeed blender and puree until smooth. You can also use an immer- sion blender. 11. Ladle about 2 tablespoons of the marinara in the bottom of each of the ramekins. 12. Add 2 or 3 slices of eggplant, a sprinkle of spinach, 2 more tablespoons of marinara, and 1 teaspoon of the reserved parmezan in each. Continue to layer until the ramekins are filled to the top. Top each ramekin with the remaining parmezan, dividing it evenly. 13. Bake the eggplant until the edges and the parmezan turn a light golden brown, about 20 minutes. 14. Transfer the baking sheet from the oven to a wire rack and let sit for 10 minutes before serving. SERVING SIZE: 1 RAMEKIN Calories 65; Total Fat 0.8g; Protein 2.1g; Cholesterol 0.0g; Sodium 280mg; Fiber 2.6g; Sugars 3.9g; Total Carbo- hydrate 8.8g Parmezan MAKES ABOUT 2 CUPS If there is one thing I might possibly miss about not eating dairy any more, it is Parmesan cheese. I used to love dousing pasta and vegetables and everything else I could think of with it. So it was at the top of my can’t-live-without-it list when developing my plant-based, allergy-free swaps. And now this topping tastes even better than the classic I thought I’d die without. Go figure. Must Have 1 cup sunflower seeds, ground (I use a coffee grinder) 1/2 cup pumpkin seeds, ground (I use a coffee grinder) 1/4 cup nutritional yeast 3 tablespoons hemp seeds 1 teaspoon dried oregano 1 teaspoon garlic powder 1/2 teaspoon red pepper flakes Must Do 1. Mix together the sunflower seeds, pumpkin seeds, nutritional yeast, hemp seeds, oregano, garlic powder, and red pepper flakes in a small bowl. 2. Use as instructed in the recipes and store lots of extra in a jar in the fridge. It will keep for 3 months. SERVING SIZE: 2 TABLESPOONS Calories 70; Total Fat 5.3g; Protein 3.3g; Cholesterol 0.0g; Sodium 1.2mg; Fiber 1.5g; Sugars 0.3g; Total Carbo- hydrate 4.4g Sea Vegetable & Cabbage Slaw MAKES ABOUT 6 CUPS Sea vegetables are just one of those perfect foods that give you so much and ask for very little in return. I think there is a tendency to shy away from seaweed because it looks a little slimy, if we’re going to be truth- ful. But it really is quite yummy when prepared in just the right way. Also, sea veggies give us all 56 essential © Hundred-to-One LLC 2017. All rights reserved.