Everyone loves brown sauce. Okay, maybe not everyone, but I bet many of you do. This is my go to recipe for a fast meal that (usually) has enough leftovers for 2-3 people the next day. Don't like tofu? Feel free to substitute any protein source you prefer or just add more broccoli. You can even add other vegetables such as carrots or mushrooms. Really no rules for this one. Measurements of the vegetables and protein sources do not need to be exact.
Ingredients
3 packages of firm tofu, sliced lengthwise into 4 long slices, then down the middle of the block, continuing to slice until you reach approximately 1/2 inch pieces
10 cups of frozen broccoli florets (1/2 large bag of organic broccoli from a warehouse store)
2 tbsp of any neutral flavored oil (e.g. avocado oil, but canola will do)
2 small onions, chopped (comes out to about 1 cup)
1/4 cup finely chopped garlic (if you have a garlic press, even better)
2 tbsp grated ginger (peel can be included, just make sure to scrub well)
4 cups of vegetable broth
1/2 cup soy sauce
1/4 cup honey (rice syrup or sugar works too)
1 tbsp sesame oil
3 tbsp of arrowroot (or cornstarch) mixed in 2-3 tbsp of cold water
1 tbsp Siracha (optional, I leave this out and just add to my plate)
Prepared brown rice
Directions
Preheat the oven to 425 degrees Fahrenheit.
Prepare 2 baking sheets by smearing with a small amount of neutral flavored oil or cooking spray.
Spread the broccoli on 1 baking sheet and the tofu on each on the other.
Bake the broccoli for 20 minutes and the tofu for 30 minutes. Keep an eye on each tray every 10 minutes to make sure the broccoli doesn’t burn and the tofu doesn’t over crisp.
While the broccoli and tofu bake, heat the 2 tbsp of oil in a large, deep skillet for 2-3 minutes on medium.
Add the onions and sauté until wilted and translucent. This will take about 5 minutes.
Add the garlic and ginger, continuing to sauté for another 2-3 minutes.
Add the broth, soy sauce, honey and sesame oil. Simmer for 10 minutes.
By now the broccoli and tofu should be done. Add to the pan that the broth mixture is simmering in and toss to combine.
Add the arrowroot (or cornstarch) and water combination, stir to combine and allow to simmer for another 2-3 minutes so the sauce thickens. Caution: do not over simmer at this point.
This is an easy, quick dish that can be used as a hearty soup for 2 people or a dip serving about 4 people. I usually make a vegan cheese sauce from another website (Brand New Vegan). When I make this cheese sauce, I freeze about half of it to use at a later date. Feel free to use 2 oz of shredded cheese instead.
Ingredients
3 oz sliced kale (stripped from the stalk, then sliced)
1 cup black beans (if using canned, make sure to rinse)
4-6 oz diced tomato (any variety)
3 oz chopped scallions
1/2 cup salsa
2/3 cup frozen sweet yellow corn
2 cups of vegetable broth or reconstituted bouillon
It has been too long since I posted, so I thought with summer gardens and farmer's markets in full swing I would take advantage. Basil growing all over the place? Pesto time!
For those with walnut allergies, feel free to substitute with parmesan cheese.
Ingredients
2 cups basil leaves, rinsed and allowed to dry (if you have a salad spinner, use it)
1 tbsp garlic (about 4-6 cloves) or more (I use closer to 1/4 cup because, well, I love garlic)
3/4 cup walnuts
1 cup shallots
1 tbsp Italian Seasoning
1 tsp red pepper flakes
1-2 tsp salt
1/2 cup extra virgin olive oil
Directions
Place all ingredients in a food processor or blender.
When I buy zucchinis, I buy 4-5 at a time and use my “spiralizer” to make them into noodles. I usually use several cups immediately and pack the remainder into freezer safe containers, about 2-3 cups each. This recipe uses 1 container of my frozen zucchini spaghetti combined with whole wheat fettuccini. Serves 2. This recipe can totally be multiplied to make more servings.
Ingredients
2 oz dry whole wheat fettuccini noodles
3 cups of spiraled zucchini
1/2 cup water
1/2 cup thinly sliced carrots
2 oz shallots, chopped
3 oz sliced baby bella mushrooms
1/2 cup white beans
1 tbsp red curry paste
1/2 cup coconut milk
1 ounce chopped scallions (optional)
Prepared peanut sauce (optional)
Directions
1. Cook pasta according to manufacturer’s directions. If your zucchini is frozen like mine, you can use the boiling water to thaw quickly before putting in the pasta.
2. In another pot (4 quart minimum) or large sauté pan, combine the water, carrots, shallots, mushrooms, and beans. Heat on medium for 10-15 minutes until vegetables have soften.
3. Toss in the curry paste and coconut milk stirring until combined and heat for another 5 minutes.
Toss in pasta and serve immediately topped with scallions and peanut sauce (if using).
This is a simplified way of making this dish quickly and with less oil than the traditional version. This recipe will serve 2 people (or 1 if you really want, I won't tell anyone).
Ingredients
1 serving of frozen yuca (cassava), about 200 grams
1 tbsp olive oil
1 large shallot, sliced (approximately 1/2 cup)
4-6 garlic cloves (I go for 6 large ones)
Juice of 1/2 small lemon
Salt to taste
Directions
Place frozen yuca in a sauce pan of boiling water. Boil for 10-15 minutes until a knife able to slice easily (similar to when boiling potatoes). Save the water.
Heat olive oil separately in a skillet for 1-2 minutes at medium heat.
Add shallots and garlic to the olive oil, stirring often for 3-5 minutes until the shallots become somewhat translucent. Don’t walk away or your garlic may burn, then yuck!
Remove yuca from the boiling water and slice into 1 inch pieces.
Add yuca to the skillet with shallots and garlic. Toss to combine.
Add 1/4 cup of the boiling water. Continue heating and stirring until water reduced.
Toss in the lemon juice and serve. My favorite is with black beans and guacamole (and roast pork for you omnivores out there).
This is a super easy meal that is ready in about the same amount of time is takes to cook the pasta. I chose tofu, however I am sure any protein (e.g. chicken, wheat gluten etc.) you choose will go well in this dish. Serves 1 and easily multiplied
Ingredients
1/2 cup of water
2 oz onion of choice (scallions or shallots work great), chopped
3 oz chopped celery
1/2 cup chopped tofu
1/2 cup buffalo sauce
2 oz whole wheat penne
1 oz cheddar style cheese (vegan or dairy based)
1-2 oz sour cream or mayo (vegan or dairy based), optional
Directions
Cook penne according to package directions.
Boil 1/2 cup of water in a separate pot until boiling.
Add onions & celery and boil until reduced.
Add tofu and buffalo sauce and heat for 5 minutes.
Add cooked pasta, “cheese” and cream or mayo if using.
The United Nations has declared 2016 the “International Year of Pulses” to raise the awareness of their nutritional prowess and sustainability in food production. Pulses refers to the edible seeds in certain plants. This is their way of saying “eat more beans, peas and lentils” my friends. They are good for your body and good for your planet. Most recipes and meal/snack ideas I post will incorporate pulses of some sort. Below is a total treat for me from Taco Bell. Soft bean al fresco tacos (I added some vegan “cheese” I made last night, but they are great without them too), topped with, you guesses it, more beans with red sauce (no cheese), plain potatoes and pico de gallo. Oh and a side of guacamole, of course. A gut buster in more ways than you can imagine. Beans: They really are magical.
Last night we headed out to dinner at #JoseTejas in Fairfield, NJ for dinner after enjoying an open house event at #NewYorkRedBullsArena (however like so many NY teams, the stadium is in Jersey). The best part of eating out, for me at least, is reinventing my leftovers. I had the vegetable jambalaya, which surprisingly did not have beans. I added a #Gardein Chipotle Black Bean burger and a few tablespoons of salsa. Once plated, I added a 100 calorie pack of guacamole, fine, 2 of them. Oh, and I am one of those unique folks that dislikes plain cornbread and as much as I typically avoid wasting food, it was tossed. Totally better the second time around.
Nutrition Map 