Vegetable and Tofu Stir Fry by Mina Goodman, RDN

/in , , , ,

This flavorful vegetarian dish is simple to make and is a great recipe for food prepping. The texture of the fried tofu and fresh veggies makes this a satisfying meal option.

Ingredients

1 package extra firm tofu
1 tbsp vegetable oil
2 cups broccoli florets frozen or fresh
2 cups snow peasfrozen or fresh
8 oz canned water chestnutsdrained
¼ cup low sodium soy sauce
3 tbsp chopped garlic in olive oil
1 tbsp sesame oil
½ tsp red pepper flakes
2 cups cooked soba noodlesfollow package directions
1 tbsp black sesame seeds

Directions

Slice tofu into 4-5 long pieces, place on a towel or paper towel, add another towel on top with a cutting board over that. Gently but firmly press the water out of the tofu or place some heavy items on top of the cutting board and let sit for 15 Minutes.

Sauté vegetables in a large pan with sesame oil and garlic for about 5 minutes over medium heat.

Add soy sauce, and red pepper flakes and stir. Cover pan for about 10 Minutes, stirring every couple minutes.

In a separate pan, sauté the pressed tofu in a small amount in vegetable oil over medium heat. Cook on each side about 5 minute.

Serve tofu and vegetables over soba noodles, top with sesame seeds.

Chicken and Black Bean Burritos

/in , , , ,

This is a quick and flavorful diabetic friendly meal that is packed with protein, fiber and healthful nutrients making this a complete meal that anyone can enjoy!

Ingredients

1 avocado mashed
4 large whole wheat tortillaslow-carb
½ cup pico de galloor your favorite salsa
2 cups cooked chicken breastsliced or shredded
1 cup black beansno-salt added, rinsed and drained
6 tbsp cheddar cheesereduced-fat, shredded
1 cup tomatodiced
½ cup frozen corn kernelsthawed and drained
1 cup red pepperthinly sliced
1 cup leaf lettuce chopped

Directions

Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, ½ cup chicken, ¼ cup black beans, 1 ½ Tbsp. cheese, ¼ cup lettuce and ¼ cup diced tomatoes.

Fold into burrito. Repeat procedure for remaining 3 burritos.

Spinach Rolls by Mina Goodman, RDN

/in , ,

If your looking for a healthy vegetarian snack, try these yummy spinach rolls. They’re great for on-the-go meals, offering savory flavors and are loaded with protein. If you aren’t vegetarian, you can make these with smoked salmon and cream cheese, using the same spinach wrap.

Ingredients

16 oz frozen spinach leavesthawed
3 eggs
2 ½ oz onion
2 oz carrot
1 oz low-fat mozzarella cheese
4 oz fat-free cottage cheese
¾ cup fresh parsley
1 clove garlic
1 tsp curry powder
¼ tsp chili flakes
1 tsp sea salt
1 tsp fresh cracked black pepper
cooking spray

Directions

Preheat oven to 400° F (200° C).

Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.

Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.

Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 10 x 12 inches in size and roughly ½ an inch thick.

Bake for 15 Minutes. When done, set aside to cool on a rack. It will get the texture/look of a really thick seaweed mat (if you ever have sushi, you know what I’m talking about). Don’t turn off the oven! You’ll need it again in a bit.

Finely chop onion and parsley. Grate the carrots.

Fry the onions for about a minute in a skillet with a little cooking spray. Add carrots and parsley to the pan and let it simmer for about 2 min. Add cottage cheese, curry, chili, the other half of the salt, and pepper and mix briefly.

Take the skillet off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat. Don’t spread it all the way to the corners, or it will spill out when you roll it up.

Carefully roll up the spinach mat and filling. Bake for 25 Minutes.

Take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Orange Chicken Sauce

/in , ,

This sauce offers a little sweet and a little tang. The best part is that it’s packed full of flavor and complements chicken, pork, and even tofu.

Ingredients

1 tbsp vegetable oilor grapeseed oil
4 cloves garlicminced
½ cup loosely packed dried tangerine peelor grated orange zest
1 cup orange juice
¾ cup rice vinegar
¼ cup light soy sauceor use tamari if gluten-free
¼ cup Shaoxing wineor Japanese sake, dry sherry, or chicken stock
¼ cup sugar
1 tbsp sesame seeds
2 tbsp cornstarch
1 tsp salt

Directions

Add dried tangerine skin in a small bowl and add hot water to cover. Let soak for about 20 Minutes, or until the tangerine skin softens. Drain and finely slice. Transfer 1/4 cup sliced tangerine skin into a bowl, and save the rest in a container in the fridge for next time. If you do not use dried tangerine peel, grate about four orange skins to make 1/2 cup orange zest.

Add the rest of the sauce ingredients and the re-hydrated tangerine skin to a big bowl. Stir until the cornstarch is fully combined.

Heat oil in a saucepan until warm. Add garlic and minced ginger. Cook and stir until you smell a strong fragrance.

Stir to mix the sauce again to completely dissolve the cornstarch. Pour into the pan. Cook and stir until the sauce thickens, just enough to coat the back of a spoon.

Transfer the sauce into a bowl immediately, so it won’t continue to cook in residual heat.

Transfer the sauce in an airtight jar or container once cooled down. Store in the fridge for 1-2 weeks, or in the freezer for 2-3 months.

Re-heating

Microwave sauce (1/3 cup to 1/2 cup) by 30 seconds increments. Stir and continue to heat until the sauce turns hot without bubbling.

If you heat the sauce on stove-top, always use low heat and stir the sauce frequently to prevent scorching.

If you freeze the sauce, some of the liquid might separate and the thawed sauce can look like jelly. Simply stir to mix the sauce together and reheat in the microwave or on the stove. You can restore the sauce to the previous consistency.

Salmon Patties by Mina Goodman, RDN

/in , , , ,

With Salmon being one of the most nutritious foods on the planet, it’s no wonder your body feels great after eating this popular fatty fish. Loaded with nutrients such as essential Omega-3 fatty acids, protein and B vitamins you are sure to get every bit of health plus amazing flavors out of this versatile fish that can be steamed, sauteed, smoked, grilled, baked, poached or even served raw in sushi or sashimi.

Ingredients

1 can salmonskin and bones removed
½ cup finely chopped green onion
1 limejuiced
2 tsp olive oilor non-stick spray

Directions

Combine all ingredients in a medium bowl. Mix until combined but do not to over mix.

Shape into 4 patties.

Heat oil in a large skillet so that each patty has plenty of room.

Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning.

Baked Spaghetti Squash with Wild Mushrooms and Spinach

/in , ,

Swap traditional pasta for spaghetti squash to boost nutrients with spinach and mushrooms in a creamy, delicious sauce. Enjoy this versatile bake as a hearty main or pair it with white fish or baked chicken for extra protein.

Ingredients

1 medium spaghetti squash
2 tbsp unsalted butter
2 tbsp olive oilor coconut oil
3 garlic clovesthinly sliced
1 large shallotminced
12 cremini mushroomscleaned and sliced
12 shitake mushroomscleaned, stemmed and thinly sliced
12 oz baby spinach
Cauliflower Cream Sauce
2 ½ tbsp olive oildivided
1 small shallotdiced
2 garlic clovesminced
1 head cauliflower cut into bite size pieces
1 tsp dry mustard
1 ½ cups warm vegetable stockplus up to 1 cup more as needed
¼ cup plus 1 tbsp nutritional yeast
salt to taste
black pepper to taste

Directions

Preheat oven to 375˚F. Slice squash in half lengthwise and place onto a baking sheet cut side down; roast for about 1 hour or until squash becomes fork tender. Allow squash to cool for about 15 minutes, before scraping the flesh out with a fork (squeeze to drain any excess liquid from squash). Place squash in a mixing bowl, lightly season with salt and pepper and set aside.

Place a large skillet over medium-high heat and add oil. Sauté garlic and shallot for 2 to 3 minutes. Add mushrooms and continue to sauté for 3 to 4 minutes or until caramelized. Add spinach and continue to sauté for 2 to 3 minutes or until spinach has wilted. Drain excess liquid and stir mixture into the mixing bowl with spaghetti squash.

For ‘cream’ sauce: Pour 1 ½ tablespoons oil into the pot and place back over medium-high heat. Add shallot and garlic and sauté for 2 to 3 minutes. Add cauliflower, continue to sauté for 2 to 3 minutes and season with salt and pepper. Stir in mustard and continue to sauté for 2 to 3 minutes.

Pour 1 ½ cups stock into the pot and simmer until cauliflower becomes fork tender, 6 to 8 minutes. Carefully ladle mixture into the well of a blender and add nutritional yeast. Blend on high, adding more stock as needed. With the motor running, add remaining tablespoon oil and season with salt and pepper. Blend until a smooth, glossy and creamy sauce forms.

Pour sauce over the spaghetti squash mixture and toss together until fully combined. Pour mixture into a lightly greased baking dish and bake for 20 Minutes or until the top has lightly browned.

Allow to cool about 10 minutes before serving.

Peanut Butter Overnight Oats

/in , ,

Overnight oats are such a treat first thing in the morning, offering plenty of protein, fiber and healthful nutrients that will help you feel fuller longer. Whether you serve cold or warm, you’ll enjoy all the flavors equally.

Ingredients

½ cup almond milk(or other dairy-free or dairy-based milks)
¾ tbsp chia seeds
2 tbsp nut butter
maple syrup(or sub coconut sugar, organic brown sugar, or stevia to taste)
½ cup rolled oats(rolled oats are best, vs. steel cut or quick cooking)
Your choice of fruit, flaxseed or granola

Directions

To a jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).

Add oats and stir a few more times. Then, press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.

The next day, open and enjoy as is or garnish with desired toppings (see options above). See more flavor/topping suggestions in the blog post above!

OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure there’s enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.

Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.

Tofu Breakfast Scramble

/in , ,

This tofu scramble is a classic heart healthy vegan breakfast that’s packed with nutrients and tons of flavor! This complete meal is a great way to start your day.

Ingredients

2 tbsp nutritional yeast
1 tsp chili powder
1 tsp ground cumin
1 tsp salt
¾ tsp turmeric
¼ tsp garlic powder
1 tbsp olive oil
1 ½ cups sliced mushrooms
1 red pepperdiced
½ yellow oniondiced
2 cloves garlicminced
454 g block medium-firm tofu
2 cups canned black beansdrained and rinsed

Directions

Add all of the spice mix ingredients into a bowl and stir to combine.

Heat a large skillet over medium-high heat and add the olive oil. When hot, add the mushrooms, pepper, onion, and garlic and sauté for about 8 minutes until everything just starts to brown.

Add the tofu blocks and break it apart with your spoon until you get a nice scramble texture with lots of chunks. Stir in the spice mix and black beans. Heat through for another 5 – 8 minutes until hot.

Serve hot with a serving of whole-wheat toast.

Chickpea Burgers

/in , ,

Hot summer days warrant a delicious burger recipe that anyone can enjoy. Skip the meat and try these chickpea burgers and we promise, you’ll love them. Not only are they packed with savory flavors, fiber, and protein, but they’re a great alternative to “Meatless Mondays” or any day you choose.

Ingredients

1 onionfinely chopped
3 cloves garlic
15 oz can chickpeasrinsed and drained
½ tsp paprika
½ tsp coriander powder
½ tsp cumin powder
½ cup chopped cilantroloosely packed
3 tbsp all purpose flour
3 tsp avocado oil

Directions

Finely chop the onion and crush the garlic. Add to a frying pan with 1 tsp avocado oil and fry until just before they start to brown.

Drain the can of chickpeas and add the chickpeas to a food processor with the cooked onions/garlic, paprika, coriander powder, cumin, chopped cilantro, and flour. Process it into a thick burger batter.

Sprinkle flour over a baking tray and cover your hands with it as well. Scoop the batter out onto the tray in 4 even sections, roll in the flour, and form into 4 balls.

If the batter is very sticky or too wet, add more flour so that it easily forms a ball.

Take a square of parchment paper, place on top of each ball and press down on it with the bottom of a glass to flatten it into a burger shape.

Place the baking tray with the 4 burgers into the freezer to firm up for 30 minutes.

After 30 minutes, add 2 tbsp avocado oil to a frying pan and heat up until hot.

Add all 4 burgers to the frying pan and fry on each side turning regularly until browned and crispy. Roughly 5 minutes on each side.

If you want your burgers extra firm and crispy, you can place on a parchment lined baking tray and bake in the oven at 400°F (200°C) for a further 20-30 minutes.

Serve on hamburger buns with sliced avocado, crispy lettuce, sliced tomato, ketchup, and mustard.

Lemon Asparagus Risotto by Brandon Bolton, RDN

/in , ,

This is the perfect time of year to make this side dish because it’s a lighter version of a classic risotto and contains asparagus which is a great source of nutrients including fiber, folate and vitamins. Infuse some fresh lemon juice and zest into the dish and bring out the intense brightness and flavors of all ingredients. Grill or bake white fish or chicken on the side for a delicious light and healthy meal.

Ingredients

20 fresh asparagus spearstrimmed
4 cups low-sodium chicken broth
2 tbsp olive oil
1 small oniondiced
1 stalk celerydiced
¼ tsp Celtic sea salt
¼ tsp fresh cracked black pepper
1 clove garlicminced
1 cup arborio rice
½ cup dry white wine
¼ cup freshly grated Parmesan cheese
2 tbsp fresh lemon juice
½ tsp fresh lemon zest

Directions

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add asparagus, cover, and steam until tender, about 5 minutes. Cut asparagus into 1-inch pieces; set aside.

Heat chicken broth in a saucepan over medium heat; keep at a simmer while preparing risotto.

Heat olive oil in a large skillet over medium heat. Cook and stir onion and celery until vegetables are tender, about 5 Minutes. Season with salt and black pepper. Stir in garlic and arborio rice; cook and stir until rice is lightly toasted, about 5 Minutes.

Pour white wine into rice mixture, stirring constantly, until liquid is evaporated, about 5 minutes. Stir chicken broth into rice, one ladleful at a time, allowing liquid to absorb completely before adding more while stirring constantly, about 20 Minutes. Add asparagus and stir.

Remove from heat and mix in Parmesan cheese, lemon juice and lemon zest.