Saturday, October 29, 2011

Pinto Bean Salad with Spiced Molasses Dressing

http://iweb.cooking.com/images/recipe/Recipe/Detail/RE_9981.jpg

Recipe contributed by Eating Well (Source)

6 servings

Active Time:

Total Time:

Ingredients

  • 1/2 cup sun-dried tomatoes, (not packed in oil)
  • 1 clove garlic
  • 1/2 cup molasses
  • 2 1/2 tablespoons cider vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon dry mustard
  • 1 1/2 teaspoons minced chipotle pepper in adobo sauce, (optional)
  • Salt & freshly ground pepper, to taste
  • 2 15-ounce cans pinto beans, rinsed
  • 1 green bell pepper, seeded and diced
  • 1 small red onion, diced

Preparation

  1. Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, vinegar, oil, mustard and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
  2. Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate for at least 2 hours before serving.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Nutrition

Per serving: 248 calories; 3 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 48 g carbohydrates; 8 g protein; 8 g fiber; 481 mg sodium; 816 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium (26% dv), Iron (25% dv); Potassium (23% dv). Folate (22% dv), Selenium (21% dv), Calcium (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 other carbohydrate, 1 very lean meat, 1 fat

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Lima Beans with Chorizo

http://www.buyforlessok.com/RecipesDatabase/Recipe%20Photos/Large/Lima_Bean_and_Chorizo.jpg


Recipe contributed by Eating Well (Source)

12 servings, about 1/2 cup each

Active Time:

Total Time:

ngredients

  • 3 tablespoons extra-virgin olive oil, divided
  • 2 medium carrots, minced
  • 1 large red onion, peeled and minced
  • 1 1/2 tablespoons minced fresh thyme
  • 1/4 teaspoon crushed red pepper
  • 3 ounces reduced-fat Spanish-style chorizo, finely diced (see Tip)
  • 3 10-ounce packages frozen baby lima beans
  • 1 cup dry white wine
  • 1/2 cup reduced-sodium chicken broth
  • 3 cloves garlic, minced
  • 1 tablespoon sherry vinegar
  • 1/2 teaspoon kosher salt

Preparation

  1. Heat 1 tablespoon oil in a large saucepan over medium heat. Add carrots, onion, thyme and crushed red pepper and cook, stirring, until beginning to brown, 6 to 8 minutes. Stir in chorizo and cook, stirring occasionally, until heated through, about 5 minutes more. Add lima beans, wine, broth and garlic and cook for 5 minutes, scraping up any browned bits. Cover and cook over medium-low heat for 20 minutes. Remove from the heat and stir in the remaining 2 tablespoons oil, vinegar and salt. Let stand for at least 10 minutes before serving.

Tips & Notes

  • Make Ahead Tip: Prepare up to 2 days in advance. Bring to room temperature or reheat on medium-low heat before serving.
  • Tip: Spanish-style chorizo is a seasoned, smoked pork sausage commonly used in tapas dishes, but it's rather high in fat. There is also a Mexican style of chorizo, typically uncooked; the Spanish chorizo is fully cooked. Wellshire Farms offers a delicious reduced-fat Spanish-style chorizo, available at Whole Foods and wellshirefarms.com. If you can't find reduced-fat chorizo but still want to keep the fat in check, use just 1 ounce of full-fat chorizo in this recipe.

Nutrition

Per serving: 150 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 125 mg sodium; 357 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 very lean meat, 1 fat

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.


[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Easy Vegan Recipe: Barbecue Tempeh Sandwich

Barbecue Tempeh Sandwich
Recipe contributed by Savvy Vegetarian (Source)

Create a BBQ Burrito, by chopping up the baked tempeh, and combining with rice, beans and the BBQ Sauce in a wrap.

Serves 4: Marinate the tempeh longer, or overnight, for a deeper flavor

Nutrition Data Per Serving, 310 g: 513 calories, calories from fat 158, 39g carbohydrate, 21g fat, 506mg sodium, 12 g sugars, 5g dietary fiber, 29g protein, 26% DV iron, 62% DV Vit A, 20% DV Calcium, 21% DV Vit C, very low in Cholesterol, good source Vit K and Phosphorous, very good source of Manganese. Estimated glycemic load: 23

BBQ Sandwich Ingredients:

  • 1 Tbsp soy sauce
  • 1 Tbsp water
  • 1 Tbsp olive oil, or coconut oil
  • 2 (8 oz) pkg tempeh, cut crosswise into 4 cutlets
  • 1 cup BBQ sauce (recipe follows)
  • 8 slices whole-grain bread or other bread of choice, toasted (optional)
  • 8 leaves lettuce
  • 1 lg tomato, sliced
  • 4 red onion slices

BBQ Sauce Ingredients:

  • 1 cup ketchup
  • 3 Tbsp molasses or barley malt syrup, OR 2 TBSP pure maple syrup
  • 1/2 tsp garlic powder
  • 1/4 tsp liquid smoke
  • 1 tsp chile powder (try chipotle)(note: use a lot less if you don't want it too hot)
  • 1 1/2 tsp raw apple cider vinegar
  • 1 Tbsp olive oil
  • 3 Tbsp water
  • 1 tsp Dijon or stone-ground mustard

Directions:

  1. Preheat the oven to 350°
  2. Place the soy sauce, water, and oil in a small dish and add the tempeh cutlets. Marinate 5 min., flipping few times to evenly coat
  3. Place the tempeh and marinade ingredients in a baking pan and cook for 5 minutes. Flip, and cook for 10 more minutes
  4. While the tempeh is baking, prepare the BBQ sauce. combine all ingredients in a mixing bowl and whisk well
  5. Pour some BBQ sauce over the tempeh while it is baking
  6. When the tempeh is finished cooking, place the cutlet on the bread, toasted if you wish, with the remaining ingredients, and as much BBQ sauce as you like
  7. Store any extra sauce in a glass container in the refrigerator for up to 5 days

Variations:

  • Replace the tempeh with an equal amount of tofu
  • Serve on toasted sourdough, rye bread, or an artisan bread such as olive-rosemary - or a bun as shown in the picture above
  • Add 1 Tbsp of minced garlic or peeled & minced ginger to the tempeh marinadel
  • For BBQ Sauce: if you don't have ketchup, replace it with one 6-ounce can tomato paste + 1/4 cup water
  • Tempeh Reuben: prepare the tempeh as above. Create a Russian dressing with 1 c. Vegan Mayonnaise, 1 c. ketchup, finely diced lg dill pickle. Serve on whole-grain bread with sauerkraut and tomato slices
The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.


[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Bean Cooking: How To Cook And Eat Beans and Lentils Without Gas

Recipe contributed by Savvy Vegetarian (Source)

Total Prep And Cook Time: 4 Hours

4-6 Servings

Printable Recipe: Click the print button in your browser to print JUST the recipe

Bean Cooking Ingredients

  • 1 c. dried pinto bean (or any other bean)

Bean Cooking Directions

  1. Sort and clean the dried beans
  2. Soak the beans in boiling water for 1 - 2 hours, or 6 - 12 hours in cold water, until they're doubled in size and wrinkle free - soaking time varies with the bean
  3. Drain and rinse the soaked beans
  4. Place in medium saucepan, cover with cold unsalted water
  5. Bring to boil uncovered, boil for ten minutes. Skim the foam off the beans with a ladle or large flat spoon
  6. Cover and simmer the beans for 1 - 2 hours
  7. OR cook 8 minutes at high pressure in a pressure cooker
  8. Slow cooker or crockpot: Add the beans, cover and turn the heat to low. Cooking time will vary with the bean, but six hours in the crockpot on low is about right for pinto beans

Helpful Bean Cooking Hints

  • Keep in mind that the soaking and cooking time will vary for each kind of bean
  • They've had enough soaking when they've doubled in size and have no wrinkles
  • The larger and harder the bean, the longer the soak. Garbanzo beans and kidney beans take 12 hours, but black eyed peas soak 4 hours
  • Beans have cooked long enough when they're completely soft. Lentils can be a little firmer.
  • Beans must be cooked without salt or they'll be tough, but a little salt helps lentils to cook with skins intact.
  • Slow cooking is an excellent way to cook beans, but be sure to boil them & skim the foam before putting in the slow cooker or crockpot
  • Same goes for pressure cooking. If you do use a pressure cooker, consult a bean cooking chart for cooking times
The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Friday, October 28, 2011

Tofu Lasagna


Recipe by By: M.PERRY, posted in All Recipes.com (Source)
Prep Time:
20 Min
Cook Time:
35 Min
Ready In:
55 Min
Serving 7

Ingredients

  • 1/2 (12 ounce) package uncooked lasagna noodles
  • 1 (12 ounce) package firm tofu, crumbled
  • 2 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground nutmeg
  • 2 tablespoons milk
  • 1 cup spaghetti sauce
  • 1 tablespoon dried parsley
  • 2 cups shredded mozzarella cheese, divided
  • 1/2 cup grated Parmesan cheese

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
  3. In a medium bowl combine tofu, eggs, salt, pepper, nutmeg, milk, spaghetti sauce, parsley and 1 cup of mozzarella cheese. Spread a layer in the bottom of a 9x13 inch baking dish.
  4. Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and Parmesan cheese.
  5. Bake in preheated oven for 25 to 35 minutes.

Nutritional Information open nutritional information

Amount Per Serving Calories: 324 | Total Fat: 14.5g | Cholesterol: 88mg

Breaded, Fried, Softly Spiced Tofu


Recipe by By: Miss Sriri , posted in All Recipes.com (Source)

Prep Time:
15 Min
Cook Time:
15 Min
Ready In:
30 Min
Serving 4

Ingredients

  • 1 (16 ounce) package extra-firm tofu, drained and pressed
  • 2 cups vegetable broth
  • 3 tablespoons vegetable oil
  • 1/2 cup all-purpose flour
  • 3 tablespoons nutritional yeast
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon sage
  • 1/2 teaspoon cayenne pepper

Directions

  1. Cut pressed tofu into 1/2-inch thick slices; then cut again into 1/2-inch wide sticks. Place tofu in a bowl, and pour broth over the top. Set aside to soak.
  2. In a separate bowl, stir together flour, yeast, salt, pepper, sage, and cayenne.
  3. Warm oil in a large skillet over medium-high heat.
  4. Remove tofu sticks from broth, and squeeze most (but not all) of the liquid from them. Roll sticks in breading. (You may have to roll sticks twice to end up with a fairly dry outer layer of breading.) Place tofu in hot oil; fry until crisp and browned on all sides. Add more oil if necessary.

Nutritional Information open nutritional information

Amount Per Serving Calories: 285 | Total Fat: 17.5g | Cholesterol: 0mg

Tofu Vindaloo



Recipe by By: sidnam , posted in All Recipes.com (Source)
Prep Time:
25 Min
Cook Time:
35 Min
Ready In:
1 Hr

Ingredients

  • 3 tablespoons vegetable oil
  • 2 inch piece fresh ginger root, peeled and minced
  • 2 onions, halved and sliced
  • 1/2 head cauliflower, cut into florets
  • 3 carrots, peeled and sliced
  • 3 tablespoons vindaloo curry powder
  • 6 tablespoons tomato paste
  • 1 (15 ounce) can coconut milk
  • 1 cup vegetable broth
  • 1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
  • 1 pound extra-firm tofu, cut into 1-inch cubes
  • 1 cup mushrooms, sliced
  • salt to taste

Directions

  1. Heat the vegetable oil in a Dutch oven or large pot over medium-high heat. Stir in the ginger, and cook until fragrant and beginning to brown, about 2 minutes. Stir in the onions, cauliflower, and carrots. Cook and stir until the vegetables have softened, about 5 minutes.
  2. Stir in the vindaloo powder and tomato paste until no lumps of tomato paste remain. Stir in the coconut milk, vegetable broth, and garbanzo beans. Gently fold in the tofu and mushrooms, and season to taste with salt. Bring to a simmer, then reduce heat to medium-low, cover, and simmer until the vegetables are tender, about 15 minutes. Stir occasionally as the vindaloo cooks.

Tuesday, October 25, 2011

Italian Flavored Tempeh Nuggets


Recipe by Kozmic Blues, posted in Food.com (Source)

Total Time: 1 hrs 10 mins

Prep Time: 1 hrs

Cook Time: 10 mins

Ingredients:

Servings:4

Units: US | Metric

  • 8 ounces tempeh

For the marinade

  • 1 tablespoon olive oil
  • 2 1/2 tablespoons balsamic vinegar
  • 2 1/2 tablespoons soy sauce
  • 2 garlic cloves, minced
  • 1/4-1/2 teaspoon red pepper flakes (to taste)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried rosemary, crushed between fingers

Directions:

  1. Cut tempeh into 1/2 inch wide cubes.
  2. Combine the marinade ingredients in a container with a lid, stir to combine.
  3. Add tempeh, cover and shake well until all pieces are coated.
  4. Pace in refrigerator for one hour or overnight.
  5. Shake container every now and again (when you think of it) to coat all pieces. The tempeh will begin to absorb all the marinade.
  6. When ready to cook, heat a non stick skillet over medium low heat.
  7. Add tempeh and any liquid and cook for about 10 minutes, turning pieces until they begin to caramelize.
  8. 8Serve immediately or keep in a covered container in fridge.

Basic Scrambled Tempeh


Recipe contributed by Prose, posted in Food.com (Source)

Total Time: 20 mins

Prep Time: 5 mins

Cook Time: 15 mins

Ingredients:

Servings:4

Units: US | Metric

  • 3 tablespoons olive oil, divided
  • 1 lb tempeh, cubed
  • 1 red bell pepper, thinly sliced
  • 1 small red onion, thinly sliced
  • 3 garlic cloves, minced
  • 2 teaspoons dried thyme or 2 tablespoons chopped fresh thyme
  • 1/4 teaspoon salt
  • fresh black pepper
  • 4 large leaves swiss chard, torn into pieces (or any leafy green)

Directions:

  1. Preheat a large, heavy-bottomed pan over medium heat. Saute the tempeh in 2 tablespoons olive oil for about 7 minutes, stirring often, until lightly browned.
  2. Add red bell pepper and onion and drizzle in remaining oil. Saute for about 5 minutes until veggies are softened but still slightly crunchy. Add garlic and thyme and saute for 2 more minutes.
  3. Season with salt and pepper. Add greens and saute until just wilted. Serve immediately

Stuffed Tofu (Yong Tofu)

Recipe contributed bt Chiliwonders.Com (Source)

Stuffed Tofu (Yong Tofu)

(Cooking time 20 minute, serve 5s)

(A) Ingredients for Fish paste

  • 500 g mackerel fish meat, scrape
    from fish using a metal spoon

  • 1 tbsp corn flour

  • salt and pepper to taste

  • 3 tbsp water

  • 1 egg white

  • 1 cm salted fish, optional

  • 100 g lean pork, optional

Fish past made from fish meat with
the proper texture

(B) Vegetables Ingredients

  • 1 bitter gourd, cut into 1 cm rings, remove seeds

  • 1 eggplant, cut into 1 1/2 cm slanting rings. each ring is slit in the centre
    for meat stuffing

  • 2 red chilies, seeded, slit into halves lengthwise without breaking.

  • 2 green chilies, slit same

  • 3 ladies fingers, slit

  • 2 tofu, slit halves without breaking

  • capsicum, and tomatoes, quartered (optional)

(C) Gravy preparation fish bones

  • 2 thin slices of ginger

  • 1 tsp of shopped garlic, fried till golden

  • salt and pepper to taste

  • 1 tbsp soy sauce

  • 1/2 tsp sesame oil

  • 2 tbsp corn flour for thickening gravy

  • 4 tbsp oil for frying stuffed vegetables

Method

  1. Place (A) in a mortar or electric mixer and beat it into a smooth paste. You may have to add more water, bit by bit to get the smooth paste. Hold the fish paste in one hand and throw it onto a smooth surface. Repeat this 8 times
    or more to get a bouncy fish paste.
    The whole process may take about
    15 minutes.

  1. Stuff 1 tbsp of fish paste into the slit vegetables and tofu.

  2. Heat 4 tbsp oil. Add in all the stuffed vegetables and fry over medium heat till light brown. Dish out and drain the oil.

  3. To prepare gravy, fry the fish bones with ginger slices till golden.

  4. Boil the fish bone in 1 1/2 cups of water, then bring to low heat and simmer for another 15 minutes.
    Remove bones. Add in the rest of (C). Bring to boil to thicken.

  5. Add in all stuffed vegetables, stir briskly for 30 seconds.

  6. Serve hot with chili sauce.

Sunday, October 23, 2011

Broccoli and Tofu in Garlic Sauce

By , About.com Guide

http://paoequeijo.typepad.com/.a/6a0133f2c7d980970b014e8b3cabcb970d-500wi

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Ingredients:

  • 1 onion, diced
  • 4 cloves garlic, minced
  • 3 tbsp olive oil
  • approx 2 cups broccoli, chopped
  • 1 block firm or extra firm tofu, pressed
  • 1 1/2 tsp ginger powder
  • 1/4 tsp cayenne pepper
  • 3 tbsp corn starch
  • 1/4 cup soy sauce
  • 1 cup water

Preparation:

Cut tofu into 1 inch cubes.

in a large skillet, sautee onions and garlic in olive oil until onions turn clear, about 3-5 minutes.

Add the tofu, ginger, cayenne and broccoli to the pan and continue to cook until broccoli is done, another 6-8 minutes.

In a separate small bowl, mix together the corn starch, soy sauce and water, then add this mixture to the broccoli and tofu. Cook until sauce thickens, then remove from heat.

Serve over rice or whole grains and enjoy!

(Source)

Vegetarian Tofu Lasagna with Spinach

By , About.com Guid

http://0.tqn.com/d/vegetarian/1/I/4/8/-/-/betterlasagna200.jpg

Ingredients:

  • 1/2 pound lasagna noodles
  • 2 10-ounce packages frozen chopped spinach, thawed
  • 1 pound soft tofu
  • 1 pound firm tofu
  • 1 tbsp sugar
  • 1/4 cup soymilk
  • 1/2 tsp garlic powder
  • 2 tbsp lemon juice
  • 3 tbsp minced fresh basil
  • 2 tsp salt
  • 1 32-ounce jar of tomato sauce

Preparation:

Prepare the lasagna noodles according to package directions. Drain carefully and set aside on a towel.

Pre-heat oven to 350 degrees.

Squeeze the spinach as dry as possible and set aside. Place the tofu, sugar, soymilk, garlic powder, lemon juice, basil and salt in a food processor or blender and blend until smooth.

Cover the bottom of a 9x13 inch baking pan with a thin layer of tomato sauce, then a layer of noodles. Follow that with a layer of half the tofu and half the spinach. Continue in the same order, using half the remaining tomato sauce and noodles and the rest of the tofu mixture and spinach. End with the remaining noodles covered by the remaining tomato sauce.

Bake for 25 to 30 minutes, or until tomato sauce bubbles.

Reprinted with permission from The Compassionate Cook Cookbook.

(Source)

Vegetarian Tofu Chili Recipe

By Jolinda Hackett, About.com Guide

http://www.cookingpanda.com/wp-content/uploads/2011/02/Vegetarian-Tofu-Chili-Recipe.jpeg

Ingredients:

  • 3 tbsp vegetable oil
  • 1 14 oz package of firm or extra firm tofu, crumbled
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 3 cloves garlic, minced
  • 1 cup mushrooms, sliced
  • 3 tbsp chili powder
  • salt and pepper to taste
  • 1/4 tsp cayenne pepper
  • 1/2 tsp cumin
  • 1 14 oz can tomato sauce
  • 1 28 oz can whole or diced tomatoes, with liquid
  • 1 28 oz can kidney beans, drained
  • 3 tbsp sugar

Preparation:

In a large pot, sautee the tofu in the vegetable oil over medium high heat for about 3 minutes. Add the onions, green pepper, garlic, mushroms, chili powder, salt and pepper, cayenne and cumin. Cook until veggies are just barely tender, about 5 minutes.

Add the tomato sauce, whole or diced tomatoes, beans and sugar. Bring to a slow simmer. Cover and allow to cook for at least 45 minutes. Enjoy!

Makes 8 servings of homemade chili.

Nutritional information, per serving:
Calories: 486
% Daily Value:
Total Fat: 9.1g, 14% / Saturated Fat: 1.7g, 9%
Cholesterol: 0mg, 0%
Sodium: 313mg, 13%
Total Carbohydrates: 77.4g, 26%
Dietary Fiber: 19.1g, 76%
Protein: 28.9g
Vitamin A 47%, Vitamin C 72%, Calcium 21%, Iron 49%

(Source)

Friday, October 21, 2011

Soy Beans and Mushroom Salad


Recipe contributed by salt Spring Seeds

1 1/2 cups soybeans, soaked
1 Tbsp oil
1 Tbsp lemon juice
1 clove garlic, crushed
Salt and pepper to taste
3 stalks celery, chopped
3/4 cup sliced mushrooms
4 scallions, finely chopped

Cook the beans and drain well. Mix together the oil, lemon juice, garlic, salt and pepper. Toss the beans and vegetables in the dressing. Serve chilled.

Serves 4-6.

(Source)

Marinated Soybeans


Recipe contributed by salt Spring Seeds

3 cups hot cooked soybeans
3/4 cup oil
1/3 cup vinegar
Salt and pepper to taste
2 cloves garlic, finely chopped
1/2 cup chopped scallions or chives
1/2 cup chopped green or red pepper
1/3 cup chopped celery
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh dill

Place hot beans in a bowl. Combine oil, vinegar, salt, pepper and garlic, and then pour over hot beans. Cover and marinate in the refrigerator several hours.

Stir in scallions, pepper, celery, parsley and dill. Chill again.

Serves 4-6.

(Source)

Baked Soybeans


Recipe contributed by salt Spring Seeds

1 cup dry soybeans, soaked
2 Tbsp butter
1 onion, chopped
1 medium tomato, chopped, or 1/4 cup tomato paste or ketchup
1/4 cup molasses
1 Tbsp soy sauce
1 tsp dry mustard
1/2 tsp sea salt
1/4 tsp black pepper

Cook the soybeans and drain, reserving 1/4 cup cooking liquid. Preheat oven to 350° F.

Combine beans, liquid and remaining ingredients in a casserole dish and bake, covered, for 30 minutes, then uncovered for 45 minutes.

A couple of finely chopped garlic cloves and/or a chopped green or red pepper are good additions to the above casserole. The addition of 1/2 cup of corn kernels is another variation.

Serves 4.

(Source)

Thursday, October 20, 2011

Three Cheese Spinach Lasagna With Tofu Recipe

Recipe contributed by recipeswithtofu.blogspot.com



For a healthier version use low-fat mozzarella and cottage cheese. If you would like to freeze one of the pans for later use, put it in the freezer before cooking it and cook for an hour and 1/2 instead of 1 hour when you are ready to use it. This was modified from a recipe in Real People Cookin' Low Fat.

Ingredients:

3 (16 ounce) jars spaghetti sauce
1 1/2 cups water
2 bay leaves
1 tablespoon dried oregano leaves
crushed 1/2 tablespoon ground marjoram
1 teaspoon salt
1 teaspoon pepper
1 lb tofu, drained & crumbled
4 cups mozzarella cheese
shredded 32 ounces cottage cheese or ricotta cheese
1/4 cup dried parsley
2 lbs fresh spinach
chopped 1 lb lasagna noodles (uncooked)
1/4 cup parmesan cheese, grated

Directions:
  1. Preheat oven to 350°F.
  2. Bring spaghetti sauce and water to a boil; add next 5 seasonings if desired, and reduce heat to a simmer (sauce should still be a little runny when lasagna is assembled; the uncooked noodles will soak up the extra moisture).
  3. While sauce is simmering, combine tofu, mozzarella, cottage cheese and parsely in a large mixing bowl and stir.
  4. Assemble the lasagna as follows: (1) spray the bottom of two 13"x9"x2" casserole pans with PAM and spoon in just enough sauce to cover the bottom (2) Place a layer of noodles on top of the sauce (3) spread 1/4 of the cheese mixture evenly over the noodles in each pan (4) sprinkle 1/4 of the spinach over the cheese (5) pour 1/4 of the sauce evenly over the top.
  5. Repeat layers ending with sauce, and top with parmesan cheese.
  6. Cover tightly with aluminum foil, and bake at 350F for 1 hour.
(Source)

Eggplant With Tofu Soup

Recipe contributed by recipeswithtofu.blogspot.com




Ingredients

3/4 lb Japanese eggplant (about 3 cups sliced)
1/4 lb tofu
6 T oil
2 to 3 cloves garlic, crushed
1 to 5 red chili peppers, seeded and chopped
10 to 15 sweet basil leaves
1 to 3 T yellow bean sauce (yellow bean sauce from Thailand is
saltier than sauce from Hong Kong or China, so season to
taste)

Slice unpeeled eggplant crosswise into slices 1/8-inch thick.
Cut tofu into 1/2-inch cubes. Heat oil in skillet; add garlic and
stir-fry until light brown (don't burn!). Add eggplant and tofu
and cook for 5 to 7 minutes. Add remaining ingredients; mix
gently. Serve immediately, since eggplant and basil turn dark
if dish sits after cooking. Makes 3 to 4 servings.


(Source)

Thai Chicken Coconut Soup

Recipe contributed by recipeswithtofu.blogspot.com/


Ingredients

3-4 cans coconut milk (make sure it's the unsweetened kind)
3 tbsp chopped scallions
1 to 3 tsp lemon grass
cilantro (preferably fresh. I sometimes leave this out. Niels says
that's defeating the whole point, but I think it still comes out
great)
tofu, cubed into smallish pieces.
chicken, also cubed to bite size.
mushrooms
1 carrot, grated
juice from loads of limes (8? i can never put in enough)
serrano chillies (or any other hot chili pepper, again preferably
fresh, but powdered will do)
1 tsp galanga powder

Heat the coconut milk in a pot. Add everything else. As the lemon grass is
inedible, put it in a tea ball and immerse the ball in the soup so you can
retrieve it later. Cook until the chicken is done and the soup is hot (30
minutes?). Taste to see if it needs more limes (it always does) or more hot
peppers (it's better to start mild and build up to the desired level of
spicyness).

(Source)

Monday, October 17, 2011

Delicious Gourmet Baked Tofu Patties

Recipe contributed by Savvy Vegetarian (Source)

Light & crunchy on the outside, moist & delicate inside

Nutrition Data Per 194g Serving: 271 cal, 36g carb, 10g fat, 262mg sodium, 3g fiber, 12g protein, low Cholesterol, good source Vit K & Manganese. Estimated glycemic load 21

Total Prep And Cook Time: 50 Minutes

4 - 6 Servings

Tofu Patty Ingredients:

  • 1 lb extra firm tofu or pressed firm tofu
  • 1 cup fresh or frozen corn
  • 1/2 cup finely chopped celery
  • 1 - 2 garlic cloves, minced (note: remove the skins and inner stems first)
  • 1/2 cup finely chopped parsley or basil leaves
  • 1 cup cooked brown rice
  • 1/3 cup flour
  • 1 Tbsp minced jalapeno pepper or a pinch of cayenne
  • 1 Tbsp minced fresh ginger or 1/2 tsp dried
  • 1/2 tsp turmeric
  • 1 tsp paprika
  • 1 tsp gr coriander
  • 1/2 tsp gr cumin
  • 2 Tbsp olive oil
  • 1/2 tsp dried thyme leaves
  • fresh gr black pepper to taste
  • 1/2 tsp salt and/or 1 Tbsp liquid aminos or soy sauce
  • Reserve: 1 cup fine bread crumbs (whiz a couple of whole wheat bread crusts in the blender or food processor, or crumble and rub by hand)
Directions:
  1. Preheat the oven to 375 degrees
  2. Cut tofu into chunks, and whiz in a food processor for about 30 seconds. If you don't have one, mash with your hands or a potato masher
  3. Sauté the veggies (include the fresh ginger, jalapeno & garlic if you're using them) in the olive oil on medium high heat for 5 - 10 minutes. Add the corn and spices and sauté another minute or two
  4. Add the veggie spice mixture, rice and flour to the tofu, and mix well by hand, or on low in the food processor just until the mixture clumps up
  5. Form into a dozen balls, flatten to 3/4" thickness, coat with bread crumbs and place on a baking sheet
  6. Bake for 25 minutes until the outside is crisp and browned
  7. Good served with spicy tomato or tahini sauce, salsa, or even ketchup in a pinch

Cooking Tips

If you can only get firm tofu, press out the excess water: Cut tofu lengthwise in 4 - 6 slices. Place in a folded dishtowel, cover with a cutting board, weighted with something heavy. Leave for ten minutes. This method will make the tofu extra firm, so the mixture isn't gooey.

Braised Tofu


Recipe from: MasterCook, posted in Tofu-Recipe.com (Source)

- 1 pound tofu, firm, cubed
- assorted veggies, broccoli, carrot, mushroom...
- flowerets, zucchini

Sauce Mixture

- Tamari
- Rice Vinegar
- ginger
- garlic powder 3/4 teas.
- garlic salt 1 teas.
- Marinate tofu in sauce mixture for one hour or more (preferably longer).
Braise tofu by adding some sauce mixture in frying pan and lay pieces flat in pan and then cook.
turn over half way through.
Cook tofu until liquid is pretty much gone.
Put it all together and eat.
Yummy!

Saturday, October 15, 2011

Vegan Tempeh Salad

By spatchcock Added April 06, 2005 | Recipe #115557, posted in Food.com (Source)

http://www.justbestrecipes.com/imagesu/510-800/137348.jpg

Serving: 8

Total Time: 45 mins

Prep Time: 45 mins

Cook Time: 0 mins



  • 16 ounces soy tempeh
  • 1/4 cup sweet pickle relish (I use Cascadian Farms organic sweet relish)
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely diced red bell pepper
  • 1/4 cup raw sunflower seed
  • 1/4 cup finely diced green pepper
  • 1/4 cup scallion, sliced into little rings, only the white and very light parts
  • 2 tablespoons tamari
  • 2 tablespoons finely chopped flat-leaf Italian parsley
  • 2 tablespoons lemon juice
  • 1/2 teaspoon finely minced fresh garlic
  • 1 teaspoon ground cumin
  • 1 teaspoon dry dill weed
  • 1 cup vegan mayonnaise (I recommend Vegenaise non-dairy vegan mayonnaise)

Directions:

  1. Prepare the tempeh first breaking it into chunks and steaming it over boiling water for about 15 minutes.
  2. Set aside and allow to cool.
  3. Assemble the rest of the ingredients in a large bowl adjusting the amounts according to your preference.
  4. Finely crumble the cooled tempeh into the bowl and combine with the chopped vegetables.
  5. Add the mayonnaise last.
  6. Chill before serving.
  7. Serve as a sandwich spread – hearty wheat bread is nice, or serve as a dip with organic stone ground tortilla chips.
  8. Serving size is relative -- .


Ginger Tofu

Recipe from: MasterCook, posted in Tofu-Recipe.com (Source)

http://4.bp.blogspot.com/_21rVh1SdqXw/SJShN4t-diI/AAAAAAAAAEM/Qe2_io-9xzg/s400/ginger_tofu.jpg

Tofu is a protein-rich food made from the extracted curd of soybeans and is an extremely versatile food, used in salads, main courses, drinks and desserts. It originated in China and was introduced to Japan in the 11th century. The Japanese word tofu comes from the Chinese word doufu which means fermented, or curdled, bean.

- 1 lb of firm tofu
- 1 1/2 ts of fresh, grated ginger
- 1 t of roasted sesame oil
- 1 minced garlic clove
- 2 tb of tamari
- 1 1/4 c of water
- 1 1/2 tb of arrowroot

Slice the tofu into small rectangles of 1/4--1/2-inch thickness and place them in a shallow dish or baking pan.

Mix together the ginger, sesame oil, garlic, tamari and water.
Pour this mixture over the tofu and let it marinate for at least 30 minutes.
(If desired, the tofu may be placed in the refrigerator to marinate for several hours or overnight).
Recipe from: MasterCook, posted in Tofu-Recipe.com (Source)


Remove the marinated tofu from the liquid, reserving the liquid to make the sauce.
Place the tofu on a well-oiled cookie sheet and bake at 375 deg for 35-40 minutes, or until the desired crispness is reached (the longer the tofu bakes the firmer and crisper it becomes).

To make the sauce, mix the arrowroot with the marinade.
Place the mixture in a small saucepan and bring to a boil.
Cook, stirring constantly, until thickened.

Ginger Tofu may be served with or without the sauce.
With the sauce, serve it over a bed of rice, millet, buckwheat, or pasta.
Add your favorite stir-fried veggies and you have a colorful or nutritious meal.
Ginger Tofu may also be added to a vegetable stew.

Herbed Tofu In White Wine Sauce / Pasta Recipe

Recipe by: MasterCook, posted in Tofu-recipe.com (Source)

http://s3.amazonaws.com/grecipes/public/pictures/recipes/904663/_f14cab19_medium.jpg
Serving Size: 1

- 2 T of soy margarine
- 1/2 T of flour
- 1/2 c of soy milk
- 1/2 c of white wine
- 1 Wedge of onion left in one Piece (I can't tolerate much Onion, so I Used about a 4cm x 2cm Wedge)
- 1 d of ground cloves
- 1 d of salt
- Some water
- 1/2 lb Or so herbed tofu, cubed (about 1.5 cm cubes)
- Your favorite pasta, enough

For two servings

Melt margarine in pan and wisk in flour. Cool a bit and then wisk in wine and (soy)milk. Add onion, cloves, and salt to sauce and stir over low heat until sauce is slightly thickened. If it gets too thick, add some water. Add tofu and simmer while you cook the pasta. Serve tofu and sauce over pasta, giving the onion to the person who likes them more.

Recipe by: MasterCook

Delicious Gourmet Baked Tofu Patties


[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]


Recipe and contribution by Savvy Vegetarian (Source)


http://www.savvyvegetarian.com/images/baked-tofu-patties-230x182.jpg


Light & crunchy on the outside, moist & delicate inside


Unlike tofu burgers, gourmet tofu patties are baked instead of fried, and you wouldn't dream of eating them in a bun. Use GF bread crumbs to make this tofu recipe gluten free.


Total Prep And Cook Time: 50 Minutes


4 - 6 Servings


Nutrition Data Per 194g Serving: 271 cal, 36g carb, 10g fat, 262mg sodium, 3g fiber, 12g protein, low Cholesterol, good source Vit K & Manganese. Estimated glycemic load 21


Tofu Patty Ingredients:



  • 1 lb extra firm tofu or pressed firm tofu

  • 1 cup fresh or frozen corn

  • 1/2 cup finely chopped celery

  • 1 - 2 garlic cloves, minced (note: remove the skins and inner stems first)

  • 1/2 cup finely chopped parsley or basil leaves

  • 1 cup cooked brown rice

  • 1/3 cup flour

  • 1 Tbsp minced jalapeno pepper or a pinch of cayenne

  • 1 Tbsp minced fresh ginger or 1/2 tsp dried

  • 1/2 tsp turmeric

  • 1 tsp paprika

  • 1 tsp gr coriander

  • 1/2 tsp gr cumin

  • 2 Tbsp olive oil

  • 1/2 tsp dried thyme leaves

  • fresh gr black pepper to taste

  • 1/2 tsp salt and/or 1 Tbsp liquid aminos or soy sauce

  • Reserve: 1 cup fine bread crumbs (whiz a couple of whole wheat bread crusts in the blender or food processor, or crumble and rub by hand)


Directions:




  1. Preheat the oven to 375 degrees

  2. Cut tofu into chunks, and whiz in a food processor for about 30 seconds. If you don't have one, mash with your hands or a potato masher

  3. Sauté the veggies (include the fresh ginger, jalapeno & garlic if you're using them) in the olive oil on medium high heat for 5 - 10 minutes. Add the corn and spices and sauté another minute or two

  4. Add the veggie spice mixture, rice and flour to the tofu, and mix well by hand, or on low in the food processor just until the mixture clumps up

  5. Form into a dozen balls, flatten to 3/4" thickness, coat with bread crumbs and place on a baking sheet

  6. Bake for 25 minutes until the outside is crisp and browned

  7. Good served with spicy tomato or tahini sauce, salsa, or even ketchup in a pinch


Cooking Tips

If you can only get firm tofu, press out the excess water: Cut tofu lengthwise in 4 - 6 slices. Place in a folded dishtowel, cover with a cutting board, weighted with something heavy. Leave for ten minutes. This method will make the tofu extra firm, so the mixture isn't gooey





Simple Snow Peas Stir-fry

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

By , About.com Guide, Posted in Chinese recipe in About.com (Source)

http://www.ptitchef.com/upload_data/feed_data_img/387895_1M.jpg


Stir-frying snow peas brings out their sweet flavor.

Serves 2 to 4

Main Chinese Recipes Index

Ingredients:



  • 8 - 10 ounces snow peas

  • 1 tablespoon canola, olive, or peanut oil, or as needed

  • 1 tablespoon finely chopped garlic

  • 1/4 teaspoon salt, or to taste

  • 1 - 2 tablespoons low-sodium soy sauce (such as Kikkoman), to taste

Preparation:

Rinse the snow peas and trim the ends.
Heat the oil in a preheated wok or skillet on medium-high heat. When the oil is hot, add the finely chopped garlic. Stir-fry briefly until it is aromatic, then add the snow peas and salt.
Stir-fry briefly, then add the soy sauce. Stir-fry for another minute and serve. (Total stir-frying time for snow peas is about 2 minutes.)

Snow Peas with Pine Nuts and Mint

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Posted by Elise on Mar 28, 2007, Original recipe from Simply Recipes (Source)



Snow Peas with Pine Nuts and Mint


Spring has sprung here in Northern California. The sweet peas are blossoming, the snap peas are climbing, and I have peas on my brain! Today I had a hankering for snow peas and cooked up a bunch this afternoon just for the heck of it. There are so many ways to prepare snow peas, the only thing you really don't want to do is to over-cook them. This is a simple stir-fry with pine nuts, garlic, sesame oil, and a little mint. What's your favorite snow peas recipe?




Snow Peas with Pine Nuts and Mint Recipe



Ingredients



  • 2 Tbsp olive oil

  • 1/2 pound snow peas, rinsed, dried, tips of the ends cut off, strings removed

  • 1/4 cup pine nuts

  • 1 clove garlic, minced

  • 1/4 teaspoon dark sesame oil

  • 10 large mint leaves, chopped


Method


1 Heat olive oil in a large skillet on medium high heat. Add the snow peas, garlic, and pine nuts. Stir to coat with the oil. Cook for 1-2 minutes, stirring. You do not want to overcook the snow peas or they will get limp. They should still be a little bit crunchy.


2 Remove from heat. Stir in the sesame oil and chopped mint leaves. Serve immediately.


Yield: Serves 2-3.

Friday, October 14, 2011

Spicy Pork and Cashew Stir-Fry with Snow Peas and Red Pepper

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Gourmet February 2001, Posted in epicurious.com (Source)



Spicy Pork and Cashew Stir-Fry with Snow Peas and Red Pepper



yield: Makes 4 servings


active time: 45 min


total time: 45 min


Ingredients



  • 1 tablespoon medium-dry Sherry

  • 2 teaspoons cornstarch

  • 3 tablespoons soy sauce

  • 2 teaspoons Asian sesame oil

  • 3/4 lb boneless pork loin, thinly sliced, then cut into 2- by 1/4-inch strips

  • 1 teaspoon sugar

  • 3 tablespoons peanut oil

  • 2 teaspoons minced peeled fresh ginger

  • 2 teaspoons minced garlic

  • 1/2 teaspoon dried hot red pepper flakes

  • 1 large red bell pepper, cut into 1/4-inch-thick strips

  • 1/2 lb snow peas, trimmed

  • 1 cup salted roasted cashews




  • Accompaniment: rice


Preparation

Stir together Sherry, cornstarch, and 1 tablespoon soy sauce, then stir in sesame oil. Add pork, stirring to coat well, and let stand 10 minutes.


Stir together sugar and remaining 2 tablespoons soy sauce.


Heat a wok or large nonstick skillet over high heat until a bead of water dropped on cooking surface evaporates immediately. Add 1 1/2 tablespoons peanut oil, swirling wok to coat evenly, then stir-fry 1 teaspoon ginger, 1 teaspoon garlic, and 1/4 teaspoon pepper flakes until fragrant, about 5 seconds. Add bell pepper and stir-fry 2 minutes. Add snow peas and cashews and stir-fry until snow peas are crisp-tender, 1 to 2 minutes. Transfer vegetables to a bowl.


Heat remaining 1 1/2 tablespoons peanut oil in wok until just smoking, then stir-fry remaining ginger, garlic, and pepper flakes until fragrant, about 5 seconds. Add pork and stir-fry, separating strips, until browned and barely cooked through, 2 to 3 minutes. Add vegetables and sweetened soy sauce, then stir-fry until vegetables are just heated through, about 1 minute more.

Cashew-Snow Pea Stir-Fry

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

: May/June 2010 (Source)

Radishes add a burst of color to this easy snow pea stir-fry and cooking them tames their spiciness.



4 servings, about 3/4 cup each


Active Time:


Total Time:


ngredients




  • 1 tablespoon reduced-sodium soy sauce

  • 1 tablespoon rice vinegar

  • 1 teaspoon chile-garlic sauce (see Note)

  • 2 teaspoons toasted sesame oil

  • 1 tablespoon minced fresh ginger

  • 3 cups snow peas (about 9 ounces), trimmed

  • 3/4 cup trimmed and quartered radishes (about 1 bunch)

  • 4 scallions, cut into 1/2-inch pieces

  • 3 tablespoons unsalted cashews, toasted (see Tip)


Preparation



  1. Combine soy sauce, vinegar and chile-garlic sauce in a small bowl.

  2. Heat oil in a wok or large skillet over medium-high heat. Add ginger; cook until fragrant, about 30 seconds. Add snow peas, radishes and scallions; cook, stirring frequently, until the peas are tender-crisp, 2 to 4 minutes. Add the sauce and stir to coat well. Remove from the heat; stir in cashews.

Tips & Notes



  • Ingredient Note: Chile-garlic sauce is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets. Refrigerate for up to 1 year.

  • Kitchen Tip: To toast nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition


Per serving: 90 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 185 mg sodium; 236 mg potassium.


Nutrition Bonus: Vitamin C (57% daily value)


Carbohydrate Servings: 1/2


Exchanges: 1 vegetable, 1 fat




Tomato Snow Pea Salad Recipe

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By Rebecca Franklin, Posted in About.com
Guide (Source)




Nothing is as reminiscent of summer refreshment as this easy tomato snow pea salad recipe made with readily available ingredients. This quick salad is packed with nutrients and is budget-friendly from the use of canned beans and inexpensive, yet wholesome, carrots.

Cook's note: This tomato snow pea salad can be made during colder months when fresh produce is not in season by using thawed snow peas or sugar snap peas from your market's freezer section.

Prep Time: 5 minutes


Total Time: 5 minutes


Ingredients:



  • 10 oz snow peas, coarsely chopped

  • 2 large tomatoes, coarsely chopped

  • 15 oz canned cannellini beans, drained

  • 1 medium carrot, diced

  • 1/3 cup vinaigrette

Preparation:



Gently toss all the ingredients together and chill the tomato snow pea salad for 1 hour before serving or serve right away at room temperature.


This tomato snow pea salad recipe makes 6 to 8 servings.