Tofu is high in protein, calcium, iron, zinc, selenium, and potassium. So it’s a good meat substitute. I will mention that most tofu is highly processed so if you can get it fresh, make your own, or buy local, that is a definite plus.
I like to bake a batch of tofu and use it throughout the week. If you don’t finish it within a week you need to make a smaller batch because it doesn’t keep well past five days.
1 16-oz package of Extra-Firm Tofu
marinade of choosing
28 - oz can of vegetables or heavy weight
Shallow container, for marinating
Parchment paper or Silpat
1 Press Tofu. Drain tofu from packaging and wrap in 3-5 paper towels. Place tofu between two plates. Place weights on top of the plate to press the liquid out of the tofu. I use a large can or two.Let sit for 15-30 minutes and repeat one more time. OPTIONAL use a TofuXpress for a quicker pressing and no paper towels.
2. Cut tofu into cubes, slices, or sticks. (This depends on how you want to use it.)
3. Flavor If you are going to marinade the tofu do so now. Marinate for at least 30 minutes to overnight. Iff marinating for longer than 30 minutes, flip occasionally for even absorption.
4. OPTION you may coat or sprinkle sesame seeds on the tofu for a crispy bite.
5. Bake When ready to bake, set oven to 400*F.
6. OPTION if eating warm, lightly coat tofu with cornstarch until sticky. This will make for a crispier outside. If not eating immediately the cornstarch won’t be needed because it gets chewier as it cools.
7. Place tofu onto parchment paper or Silpat sheet. Pieces may be close but not touching, it will shrink as it bakes.
8. Bake for 30 - 45 minutes. Flip every 10 - 15 minutes for even baking. (The longer it bakes the chewier it will be.)
9. Remove when slightly puffed and golden.
10. Eat warm or cool on baking sheet store in a closed container in the refrigerator for up to a week.
Enjoy baked tofu in all sorts of dishes. From noodle soup to wheatberries or cooked spinach and salads. Slices can be put in a pita with some veggies and hummus. If they are in stick form, take them with you for a tasty snack that will keep you going.
I love minestrone soup. I will make a large pot of the stuff and eat it for days. I also freeze the soup in portion sizes and can eat it for much longer. It’s a great vegetarian or vegan (if you use the right pasta) dish full of nutrients, vitamins, protein, and minerals.
The great thing about minestrone soup is that you can mix and match any number of vegetables that you have lying around. Any odds and ends or small bits of things you have left over but don’t want to throw away. Besides the list below I will also add mushrooms, cannellini or navy beans, spinach, and more. The possibilities are endless. You could add kale, squash (all kinds), corn, peas, green beans or flat beans, leeks, bell pepper, waxy potatoes, parsnips, cabbage, and on and on and on.
Don’t forget to taste and modify as you go. You can always add more seasonings later but you can’t take them away.
2 tablespoons Extra Virgin Olive Oil
1 large onion, diced
4 cloves of garlic, minced
2 stalks of celery, diced
2-3 stalks of carrot, diced
2-3 medium zucchini, diced
1 tsp dried oregano
1 tsp dried basil
salt and pepper
1 28-ounce can no-salt-added diced tomatoes
114-ounce can crushed tomatoes
6 cups vegetable broth
1 15-ounce can red kidney beans, drained and rinsed
1 15-ounce can garbanzo beans, drained and rinsed
1 cup small pasta (elbow, shell, ditalini, tubetti, etc…)
finely grated parmesan cheese or veggie/vegan cheese
chopped fresh basil
1. Heat EVOO in a large pot over medium heat
2. Add onion and cook until translucent (about 5 minutes)
3. Add celery and carrot, cook until they begin to soften (about 7 minutes)
4. Add garlic, cook for about 30 seconds
5. Add dried basil, oregano, 3/4 tsp salt, and pepper to taste
6. Cook for about three more minutes
7. Add diced and crushed tomatoes and vegetable broth and bring the pot to a boil
8. Reduce heat to medium-low and simmer for about twenty minutes
9. Lightly saute zucchini and set aside
9. Add kidney beans, garbanzo beans, zucchini, and pasta and cook until vegetables are tender (about 15-20 minutes)
11. If the flavor is too sharp (too acidic), add some sugar
13. If the soup is too thick, add a touch of hot water or stock
15. You could also eat this topped with parmesan cheese or fresh chopped basil
This looks so helpful! Veggie cooking cheat sheet!
I actually haven’t tried these yet, but I got the recipe from a friend. So I’m posting it here for reference!
Kale is really good for you for oodles of reasons.
1. It is unusually high in fiber for a green.
2. It is an excellent source of the cancer and heart disease preventing antioxidant beta-carotene.
3. It also contains lutein and zeaxathin that keeps UV rays from causing eye diseases such as cataracts.
4. Is a source of well absorbed calcium
and vitamin c
and folic acid
and vitamin B6
So generally speaking, kale is a powerhouse of good stuff for your body.
1. Preheat oven to 425*F
2. Wash and dry kale
3. Pull leaves off of stem and tear in half
4. Pour a little olive oil over them and toss to coat
5. Add garlic salt to taste
6. Cook from 6-8 minutes
Hopefully this recipe is super awesome…let me know if you try it before I do!!!
I love carrots. I used to believe I could turn orange just by eating a lot of carrots when I was younger…sadly this was crushed when I realized that a) I wasn’t turning orange and b) you have to eat a truck-full of carrots daily and nothing else. Needless to say I also never jumped on the spray tan train,…it’s just failure to me! haha
On another note, I love carrots. I like them raw the best. So, here is a super simple salad made using carrots, a vegetable peeler, and handful of other ingredients.
The “sauce” the carrots are coated in is called chermoula. It is a Moroccan marinade often used in cooking fish but can be paired with other things…such as carrots.
I first had a version of this at Satsuma cafe in New Orleans, LA and it was delicious. So after much debate over which version of chermoula to use I settled on the mixture below. Enjoy!
4 - 5 large carrots (peeled)
6 - 7 cloves of garlic
1 tsp cayenne pepper
1 tbsp cumin
1/2 bunch of parsley
1 whole bunch cilantro
Juice of 1 lemon
Zest of half of lemon
2 tbsp vinegar
1 tbsp olive oil
1. Using a vegetable peeler, “slice” carrots into ribbons.
2. Mix all of the ingredients (minus carrots) and blend in a food processor or other blade-filled machine of death until well mixed.
3. Pour mixture over carrots and stir to coat.
4. Let sit for at least two hours in the refrigerator or overnight.
Slice carrots into rounds and steam. Then coat with chermoula and let sit overnight. Enjoy!
Sweet potatoes. I am so tired of seeing sweet potatoes covered in sugar, and marshmallows, and all manner of sugary madness. Seriously though, sweet potatoes are already sweet! It’s kind of implied in the name and I don’t quite feel the need to emphasize that fact. Sooooo, I like to make it savory.
Sweet potatoes contain vitamins A, C, and E, fibre, potassium, beta carotene, magnesium, lutein, zeaxanthin, fibre, and complex carbs. That basically means they are a power house of awesome for your body. Why mess with that by adding tons of sugar and butter?
Increase or decrease as desired
1 Large Sweet Potato (peeled and cut into small pieces)
1.5 Tablespoons EVOO
1 Tablespoon Chopped Fresh Rosemary
1 Teaspoon Minced Garlic
1/4 Teaspoon Salt
1/8 Teaspoon Cracked Black Pepper
Non-stick Cooking Spray
1. Preheat oven to 425* Fahrenheit.
2. In a large bowl, toss all ingredients together until sweet potato is coated.
3. Place in a single layer on a baking sheet sprayed with non-stick cooking spray.
4. Bake for about 15 minutes and flip, continue for about 15 more minutes until cooked through.
5. Season to taste and enjoy!
I recently found the awesome joy that is coconut butter. I also found the not-so-awesome “joys” that is the high cost of coconut butter. Since the only ingredient is coconut I figured I could make it myself. Guess what, it is the easiest recipe ever! I dare you not to eat it by the spoonful.
Ingredients: Dried shredded (unbleached, unsweetened) coconut
1. Measure out about 3 cups of coconut for every one cup of coconut butter you want to make.
2. Place coconut into a blender or food processor.
3. Turn on food processor.
5. Wait some more.
6. It will take about 5 minutes tops for a Vita-Mix and about 10-15 minutes for a food processor.
7. Mix and pour into vessel of your choosing.
8. Ta-da!!! You have now made your very own coconut butter!
If you use the entire 8 oz. bag it will only cost you around four dollars. A jar of coconut butter runs for about 8 dollars for an 8 oz. jar; that means it costs about 1 dollar per ounce.
Now, I suggest you go enjoy your coconut butter. Use it in smoothies, on toast with honey, or as a hair conditioner.
I like this recipe because it is quick and simple to make. Plus, you get to bake apples inside of an apple…how nifty is that? You can also substitute Splenda sugar and brown sugar blends in the place of regular sugar and brown sugar.
Baked Apples with Crisp Topping
Basic Ingredients: 3 large apples ~ 1 tsp lemon juice 1 tbsp sugar 1/2 tbsp AP flour 1/4 tsp powdered cinnamon
Topping Ingredients: 2 tbsp AP Flour 3 tbsp cold butter, diced 3 tbsp brown sugar 1/2 cup uncooked oats 1/4 tsp ground cinnamon Pinch of salt
1. slice off a little less than half of each apple’s top
2. Peel and cube the top half of apple
3. Scoop out the center of the lower half of the apple, be sure to leave about a 1/4 of an inch or so remaining around the edges.
4. Cut up the removed apple.
5. Rub lemon juice on the edges of the “hollowed” apple to prevent browning.
6. Mix cubed apple with the basic ingredients (sugar, flour, cinnamon).
7. In a separate bowl, combine the topping ingredients until they form a loose “dough”.
8. Fill hollowed out apples with cubed apple mixture.
9. Cover the apples with the crisp topping mixture.
10. Bake in a preheated oven at 375*F for about 45 minutes or until apples are tender and crisp is lightly browned.
11. Serve warm or cool.
You may also serve this with ice cream or fresh whipped cream. You will likely end up with extra filling.
Another idea is to make a pie dough instead of a crisp topping and create mini apple pies in an apple!
I’ve seen a photo of these floating around the internet a lot lately and decided to put together a quick recipe so you can make them for yourself. They are full of lutein, Zinc, vitamin E, folate, as well as your daily allowance of vitamin C, the same amount of fiber as a bowl of bran cereal, and the same amount of potassium found in a banana.
2. 1 cup Dark Chocolate
3. 1/2 cup Coconut Oil
4. Popsicle sticks
1. Peel and slice kiwi fruit into ~1” rounds.
2. Insert popsicle stick into each round and place in the the freezer.
3. Melt chopped dark chocolate and coconut oil in a double boiler.
4. Allow chocolate to cool to room temperature.
5. Dip frozen kiwi rounds into chocolate to coat.
6. Allow pops to set in the freezer.
You can also melt the chocolate in the microwave at short intervals and mix the oil into it. If you are too impatient to wait for the pops to refreeze you may eat them right away, the frozen kiwi should cause the chocolate to become crisp quickly.
I love eggs. They’re tasty and good for you. You can cut calories by using only egg whites (17 calories each) instead of whole eggs (about 70 calories each). I actually prefer the taste of using only egg whites. So, here is a simple, quick, tasty recipe that is low on calories and big on taste.
3 large eggs (whites only)
3-4 tbsp. feta cheese
1 tsp. pepper
1 tsp. milk
0 Calorie Cooking Spray
1. Spray pan with cooking spray and place on heat.
2. Beat egg whites with pepper until slightly frothy.
3. Pour egg mixture into pan and gently swirl to coat bottom.
4. Mix feta with milk.
5. Let the eggs cook for about a minute or until the bottom starts to set.
6. With a heat resistant spatula, gently push an edge of the omelette over and tilt pan to allow still liquid egg mixture to go underneath.
7. Repeat until there is no more liquid egg.
8. Flip the egg, like a pancake.
9. Place feta mixture in a line down the center of the omelette.
10. Fold over sides of omelette and cook for a bit. (Do not let egg turn brown or overcook).
11. Slide omelette onto a plate.
I also like to chop up fresh spinach and mix into eggs or feta.
You can also cook this in a microwave for a minute or two. Make sure to check for readiness in order to avoid overcooked rubbery eggs. Then add your filling and roll up.
Depending on how much and what kind of feta you use, you will have a delicious breakfast for around 150 calories. (Not including spinach.)
Base By: Jahrenesis