Thursday, August 10, 2017

Kale and White Bean Salad

Yield: 2 servings

1 can white or butter beans, rinsed and drained
1/2 lemon, juiced 
1 tbsp olive oil
1/4 tsp salt
2 tbsp parsley, chopped

1 head kale, de-stemmed and chopped
1/2 lemon, juiced
1 tbsp olive oil
1 tbsp maple syrup
1 clove garlic, finely minced
pinch each salt and black pepper

1/3 cup tahini
1 clove garlic, finely minced
1 lemon, juiced
1 tbsp maple syrup
pinch each salt and black pepper
2 tbsp hot water

1. In a small mixing bowl, combine drained beans, lemon juice, olive oil, salt, and fresh parsley. Toss to coat. Set aside.
2. In a large mixing bowl, combine kale, lemon juice, olive oil, maple syrup, garlic, salt, and pepper. Use your hands to massage the kale and break it down slightly.
3. To prepare dressing, add tahini, garlic, lemon juice, maple syrup, salt, and pepper to a small mixing bowl. Whisk to combine, then add hot water to thin until pourable. Set aside.
4. To serve, add beans and the dressing to the kale and toss to combine.
5. Best when fresh. If serving later, store dressing separate.

Asian Beef Skewers

Yield: 2 servings

2 beef tenderloin steaks
1/4 cup sesame oil
1/4 cup olive oil
1/3 cup tamari
1 tbsp coconut sugar
1 tbsp maple syrup 
3 garlic cloves, minced
1 knob ginger, grated
1 tsp red chili flakes
2 tbsp sesame seeds
3 stalks green onions, sliced

1. Soak 6 skewers in water.
2. Prepare the marinade by mixing the oils, tamari, coconut sugar, maple syrup, garlic, ginger, chili flakes, 1 tablespoon of sesame seeds, and 2 stalks of green onion together.
3. Cut the beef tenderloin into 1-inch cubes.
4. Place beef cubes in a bowl, and pour the marinade over. Toss to combine. Refrigerate for at least one hour to marinate.
5. Preheat grill.
6. Place the meat on the skewers.
7. Grill on medium high for about 5 minutes, flipping halfway through. This will cook the beef to medium rare.
8. Place on a serving platter. Garnish with remaining sesame seeds and green onions.

Miso Soup

Yield: 2 servings

4 cups water
1 sheet nori, cut into large rectangles
3-4 tbsp white miso paste
1/4 cup firm tofu, cubed
1/2 cup kale or chard, chopped
1/3 cup green onion, chopped

1. Place water in a medium pot and bring to a low simmer.
2. Add nori and simmer for 5-7 minutes.
3. In the meantime, place 3 tablespoons of miso into a small bowl, add a little hot water, and whisk until smooth.
4. Add miso to the soup and stir.
5. Add remaining ingredients and cook for another 5 minutes.
6. Taste and add more miso or a pinch of sea salt if desired. Serve warm.

Tuesday, July 25, 2017

Almond Butter Tofu Stir Fry

Yield: 2 servings

1 package extra firm tofu
1 tbsp sesame oil 
1/4 cup tamari 
3 tbsp maple syrup
2 tbsp almond butter (or peanut butter)
2 tbsp lime juice
1/2 tsp red pepper flake
1 tbsp olive oil
1 lb green beans, trimmed
1 red pepper, diced

1. Preheat oven to 400F. Line a baking sheet with parchment paper.
2. Wrap tofu in a clean, absorbent towel and set something heavy on top like a cast-iron skillet to press out excess moisture.
3. Once oven is ready, unwrap tofu and cut into small cubes. Arrange on the prepared baking sheet in an even layer and bake for 25 to 30 minutes, or until puffy, dried out, and slightly crispy on the edges.
4. In the meantime, to a small mixing bowl, add sesame oil, tamari, maple syrup, almond butter, lime juice, and red pepper flakes. Whisk to combine. 
5. Add baked tofu to the marinade and let sit for 5 to 10 minutes, stirring occasionally. 
6. Heat a large skillet over medium heat. Once hot, add the tofu, leaving most of the marinade behind. Cook for about 5 minutes, stirring occasionally, until browned on all sides and slightly caramelized. Remove from pan and set aside.
7. To the skillet, add olive oil, green beans, and red pepper and 2 tbsp of the marinade. Cover to steam for about 4-5 minutes or until green beans are slightly tender. Remove lid, increase heat to medium-high, and add remaining marinade and the tofu. Cook for an additional 1 to 2 minutes, stirring frequently. Remove from heat.
8. Serve as is or over cooked rice or cauliflower rice. For more heat, serve with chili garlic sauce or sriracha.
9. Best when fresh. Store leftovers in the refrigerator up to 3 days.

Scrambled Tofu Breakfast Burrito Bowl

Yield: 3-4 servings

1 package firm or extra-firm tofu, crumbled
1 tbsp olive oil
3 cloves garlic, minced
1 tbsp hummus
1/2 tsp chili powder
1/2 tsp cumin
1 tsp nutritional yeast
1/4 tsp sea salt
pinch cayenne pepper
1-3 tbsp water
1/4 cup parsley, finely chopped

5 baby potatoes, chopped into bite-size pieces
1 red bell pepper, diced
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp chili powder
salt and pepper
2 cups kale, chopped

corn tortillas
1 ripe avocado, chopped or mashed
cilantro, chopped
red or green salsa
hot sauce

1. Preheat oven to 400F. Line a baking sheet with parchment paper.
2. Wrap tofu in a clean towel and set something heavy on top, such as a cast-iron skillet, to press out excess moisture.
3. Add potatoes and red pepper to the baking sheet, drizzle with oil and spices, and toss to combine. Bake for 15 to 25 minutes or until fork tender and slightly browned. Add kale in the last 5 minutes of baking to wilt, tossing with the other vegetables to combine seasonings.
4. In the meantime, heat a large skillet over medium heat. Once hot, add oil and tofu and sauté for 7-10 minutes, stirring frequently, to slightly brown.
5. Add garlic in the last minute of cooking to avoid burning.
6. In the meantime, to a small mixing bowl, add the hummus, chili powder, cumin, nutritional yeast, salt, and cayenne (optional). Stir to combine. Add water one tablespoon at a time until a pourable sauce is formed. Add parsley and stir.
7. Add the spice mixture to the tofu and continue cooking over medium heat until slightly browned, about 2 to 3 minutes. Set aside.
8. Assemble burritos: Roll out a large tortilla. Add generous portions of the roasted vegetables, scrambled tofu, avocado, cilantro, and a bit of salsa. Roll up and place seam side down (they can be wrapped in foil to keep warm). Continue until all toppings are used up - about 3-4 large burritos.
9. Enjoy immediately for best results. Alternatively, you can package and refrigerate these up to 4 days (or the freezer for 1 month). Just microwave or heat in the oven before eating.

Avocado Cilantro Dressing

Yield: 1/2 cup

1 small ripe avocado
1 cup cilantro
juice of 2 limes
1/3 cup olive oil
1 tbsp maple syrup
1/4 tsp cumin
1/4 tsp salt 
water to thin

1. Add all ingredients except the water to a blender. Process until smooth.
2. Add water to thin and scrape down sides as needed.
3. Leftovers store well in a covered container in the fridge for up to several days.

Mexican Quinoa Salad Cups

Yield: 4 servings

1 cup quinoa (or rice)
2 cups water (or vegetable stock)
1 tbsp olive oil
1 lb ground turkey
1 can black beans, drained and rinsed
1 cup whole kernel corn
1/2 cup salsa, plus more for serving
1 tbsp nutritional yeast 
1 tbsp cumin powder
2 tsp chili powder
2 tsp garlic powder
salt and pepper
zest and juice of 1 lime
1/4 cup cilantro, chopped
lettuce for cups, separated

1. In a medium pot, add quinoa and water and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer for 15 minutes, until all liquid is absorbed and quinoa is fluffy. Remove from heat.
2. Meanwhile, in a pan, heat olive oil over medium-high heat. Once hot, add turkey and saute until cooked through. Remove from heat.
3. Add cooked quinoa and turkey to a large mixing bowl and add remaining ingredients. Stir to combine.
4. Serve in individual lettuce cups with more salsa and avocado cilantro dressing. Can also be used as a stuffing for peppers.
5. Best when fresh, though leftovers keep covered in the refrigerator for 2 to 3 days.