Coconut Cream Tofu

If you have an aversion to tofu stay tuned... a chicken version of this recipe will be coming shortly. But let's talk about this tofu recipe. The cubes are slightly charred giving it crispy edges and the sauce is absolutely heaven! Serve it with rice to sop up all the deliciousness!  

Ingredients:

1 block extra firm tofu, drained and pressed

1 tbsp soy sauce

1 tbsp vegetable oil

2-3 tbsps sweet chili sauce

398 ml (14 oz) can coconut milk

1 tbsp lime juice

1 tsp minced garlic

2 tsps grated ginger

2 tbsps finely diced red bell pepper

2 tbsps finely diced red onion

1 tsp cornstarch

1 tsp cold water

parsley to garnish

Using a clean dish towel or paper towels, wrap the tofu and place on a board weigh down on top with a cast iron pan or canned goods. Leave for 15-30 minutes. Once some of the moisture has been removed pat dry and cut into 1" cubes. Heat oil in pan to medium and brown tofu on all sides 7-10 minutes. Add red pepper and red onion for 3 minutes then mix the soy sauce and sweet chili sauce together and pour over the tofu. Reduce heat and add the coconut milk, lime juice, garlic and ginger. Mix the cornstarch and cold water together and whisk in. Simmer for 10 minutes to slightly thicken. Serves 2 

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Longevity Noodles

Longevity or long life noodles... a wish for a long, healthy and successful life.

Ingredients:

450g (1 lb) chow mein noodles

2 cups bean sprouts, washed and drained

5 green onions, cut in lengths of 3" and halved lengthwise

1 green onion, sliced for garnish

2 cups green cabbage, cut in 1/4" slices

1/2 red pepper, cut in strips

1/2 yellow pepper, cut in strips

1 medium onion, cut in thin strips

1 stalk of celery, cut in 3" strips

5 tbsps vegetable oil, divided

Sauce:

3 tbsps oyster sauce

2 1/2 tbsps soy sauce

2 tsps sugar

2 tsps chicken bouillion powder (or vegetarian bouillion powder)

1/2 tsp black pepper

Bring water and 1 tbsp vegetable oil to a boil. Add chow mein noodles and cook as directed on the package. Mine was 2 minutes. Then drain and spread out on a baking sheet tossing with 3 tbsps vegetable oil. Let cool. If making a little ahead of time keep the noodles and oil in a ziplock baggie until ready to use. Mix the sauce ingredients together and set aside. Heat 1 tbsp. vegetable oil in a wok or large skillet. Add onion, white of green onions, cabbage, celery and peppers and cook until onions are translucent and cabbage is tender, 5-8 minutes. Add the noodles and sauce and mix to coat. Then add the bean sprouts and green of green onions. Toss and heat through then serve garnished with 1 sliced green onion (which I forgot to take a picture of). Serves 8

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Quinoa Stuffed Acorn Squash

Serve this quinoa stuffed squash as a vegetarian dish or side to any meat. Healthy quinoa, tart cranberries, mushrooms, green onions and crunchy pecans all finished with a sweet note from the balsamic glaze. 

Ingredients:

 1/4 cup quinoa

2 tbsps chopped pecans

2 tbsps dried cranberries

1 cup roughly chopped mushrooms

2 green onions, sliced separating green and white

1/2 cup vegetable or chicken broth

2 tbsps olive oil

salt and pepper to taste

1 tsp dry thyme

1 tsp dry parsley

balsamic glaze

To start, cut the squash in half from stem to blossom end and remove the seeds. Brush with 1 tbsp olive oil, salt and pepper. Place cut side down on a lined baking sheet and roast in a 350°F oven for 45-50 minutes or until tender. Reduce oven heat to 300°F. Bring broth to a boil and add the quinoa, cover and reduce heat to a simmer for 20 minutes. Meanwhile heat 1 tbsp olive oil to medium heat in a skillet. Add the white slices of green onion and the chopped mushrooms. Sauté 5-8 minutes. Add the cranberries, thyme, parsley and pecans. Once quinoa is cooked add to the skillet. Spoon into squash halves and bake in a 300°F oven for 10-15 minutes. When ready to serve drizzle with balsamic glaze and green slices of green onion. Serves 2

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Leek Quiche with Potato Crust

This vegetarian quiche is actually filled with an array of vegetables not just leeks but the real surprise is the potato crust! It's so easy to make and adds another layer of flavour to this already savoury pie. 

Ingredients:

1 1/2 lbs or about 7 small yellow potatoes

2 tbsps olive oil

salt and pepper to taste

2 leeks, cleaned well and sliced thinly using some of the green part

2 cups chopped spinach

1 1/2 cups or 8-10 mushrooms, sliced

2 tbsps butter

2 tbsps olive oil

salt and pepper to taste

some garlic powder

3 eggs

8 oz 10% cream

salt and pepper

1/2 - 2/3 cup shredded gruyère, mozzarella or habanero cheddar 

2 tsps flour 

1/3 cup parmesan

sliced bell pepper 

Boil the potatoes until just tender when poked with a knife, about 20 minutes. Drain and let cool. Preheat the oven to 425°F. Half the potatoes lengthwise and place cut side down on a parchment lined baking sheet. Bake until golden, 20 minutes. Oil a 9" pie dish with olive oil. Arrange the potato halves cut side down in the dish covering both the bottom and up the sides. Press down with your hands or a flat bottom glass. Brush with olive oil and sprinkle with salt, pepper and garlic powder. Then broil the crust for 3-5 minutes. Set aside. Heat butter and olive oil in a skillet to medium high. Add leeks and mushrooms and cook until golden, 6-8 minutes. Add salt and pepper here if you like along with the spinach. Remove from heat. Reduce the oven temperature to 375°F. Whisk together the eggs, cream, flour, salt and pepper. Stir in the cooled vegetables. Sprinkle the shredded cheese over the bottom of the prepared and cooled crust then pour the filling in and top with parmesan and pepper rings. Bake at 375°F for 30-35 minutes until the edge is firm and the middle is just a little jiggly. Cool 20 minutes before slicing. Serves 6

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Roasted Cremini Mushroom Soup

Earthy umaminess is how to describe this rustic vegetarian soup. Hearty and comforting on a chilly fall day.

Ingredients:

16 oz (454 g) cremini mushrooms

4 tsps olive oil

Soup:

2 tsps olive oil

1 cup diced onion

6 tsps minced garlic

1/2 cup diced celery

1 1/2 tsps dry sage

2 tsps Dijon mustard

1 tsp thyme

1 tsp coriander

1/2 tsp smoked paprika

1/2 tsp black pepper

2 bay leaves

15 oz canned cannellini beans (white kidney)

4 1/2 cups vegetable broth (or beef if not keeping vegetarian)

1/2 cup fresh chopped parsley

2 tbsps soy sauce

Preheat oven to 375°F. Brush the mushrooms clean then chop and toss with 4 tsps olive oil. Place on a baking sheet and roast for 18-20 minutes, tossing halfway through the time. When browned and tender remove from oven and set aside. Next warm 2 tsps of olive oil in a large skillet to medium heat. Sauté onions for 5-6 minutes then add the garlic, celery, sage, Dijon, thyme, coriander, smoked paprika and black pepper. Stir a couple of minutes then add the bay leaves, 1/2 the roasted mushrooms, beans and broth. Bring to a boil then reduce heat and simmer uncovered for 20 minutes. Remove the bay leaves and use a food processor or blender to purée soup in batches until smooth. Return soup to the pot and add the rest of the roasted mushrooms, chopped parsley and soy sauce. Generously serves 6.

Adapted from: cinnamonsnail.com

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Cottage Cheese Stuffed Tomatoes

Prep ahead of time high protein side dish or starter using garden fresh tomatoes. Stuffed with vegetables and cottage cheese this is a light cousin of the more familiar rice or grain stuffed tomatoes.  

4 large tomatoes

3/4 cup cottage cheese

2 tbsps Parmesan

1/4 cup finely chopped bell pepper

1/4 cup finely chopped onion

1/2 cup thinly sliced zucchini (quartered if large)

2 or 3 green onions sliced

1 tbsp olive oil

2 tbsps fresh chopped basil

1 tbsp fresh chopped parsley

1 tsp minced garlic

1 egg yolk

salt and pepper to taste

Topping:

1/4 cup Panko bread crumbs

1 tbsp olive oil 

Slice the tops off the tomatoes and scoop out the seeds and flesh. (Save to add to a soup) Turn the tomatoes over for 15-20 minutes then dry insides with paper towels. To a skillet add 1 tbsp olive oil and heat to medium high. Then add the bell pepper, onion, zucchini and green onion. Sauté a few minutes until slightly golden. Cool, then stir in the rest of the ingredients. Spoon filling into the tomatoes and place in a baking dish. They may be refrigerated until later in the day at this point. Mix the Panko and olive oil together and add to the top of the tomatoes. Press very gently. Bake uncovered at 400°F for 18-22 minutes.

 

Serves 2 as a light meal or 4 as a starter.

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Beans Etc

Baked beans amped up! There's so much good stuff going on here you'll just have to try it!

1 tbsp butter

2 tbsps BBQ sauce

398 ml (14 oz) can baked beans

1/2 cup canned black beans

1 cup canned white kidney beans

2 weiners sliced, plant based if keeping vegetarian 

2 rings canned pineapple

1 1/2 cups diced onion

1/2 cup diced bell pepper

2 green onions, sliced

1 cup sliced mushrooms

 

In a skillet, heat butter to medium high and add the onion, weiners and pineapple. Cook 5 minutes, then add the bell pepper, mushrooms and green onion and cook another 2 minutes. Next add all the beans and the BBQ sauce of your choice and heat through for a few minutes. Serves 2

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Sweet Potato Tofu Rice Bowl

Looking to boost your protein intake? Tofu, black beans, brown rice and edamame are all excellent choices to do just that.

Ingredients:

250g (9 oz) firm or extra firm tofu, cut in 1/2" cubes

1 medium sweet potato, about 1/2 lb, diced

2 tsps olive oil

1/2 tsp chili powder

1/4 tsp ground cumin

1/4 tsp smoked paprika

1/4 tsp garlic powder

 

3 cups cooked brown rice

1/2 tsp ground cumin

1/2 tsp garlic powder

salt and pepper to taste

3/4 cup frozen edamame beans, thawed

 

For tofu:

2 tsps cornstarch

2 tsps avocado oil

1/2 tsp smoked paprika

1/2 tsp dry minced onion

1/2 tsp garlic powder

salt and pepper to taste

 

Toppers:

sliced red pepper

some greens (I used sliced brussels sprouts leaves)

black beans 

sriracha sauce

First blot the tofu block with paper towels. Then place it on a plate lined with paper towels, put another towel on top then sit something heavy like a cast iron pan on top for 30 minutes. This will remove excess liquid. Once that's done cut the tofu into 1/2" cubes. Toss with cornstarch, avocado oil, and the seasonings listed under "for tofu". Air fry at 390°F for 10-13 minutes. Next toss the diced sweet potato with olive oil, chili powder, ground cumin, smoked paprika and garlic powder. Air fry at 400°F for 9-12 minutes. Mix the brown rice with ground cumin, garlic powder, salt and pepper and add the edamame beans. Zap in microwave to warm then spoon into bowls. Top with red pepper, greens and black beans and drizzle sriracha to finish. Serves 2

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Sautéed Asparagus and Mushrooms

A perfect light and flavourful spring side dish!  The addition of tahini gives it an earthy pungency, but if you prefer to not add tahini just increase the olive oil by 1 teaspoon.

Ingredients:

1/2 lb asparagus, cut in 2" lengths

1/2 lb mushrooms, sliced

1 tsp olive oil

2 tsps minced garlic

1 tsp tahini

1 tsp soy sauce

salt and pepper to taste

1/4 cup vegetable or chicken broth 

In a large skillet heat oil and tahini to medium heat. Add asparagus and sauté 4 minutes. Add the broth and heat for 2 minutes then add the mushrooms and soy. Sauté an additional 5 minutes before adding the garlic, salt and pepper for 1 more minute.

Serves 2-4

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Exceptional Minestrone

This one's got everything but the kitchen sink in it! Hearty doesn't even begin to cover it and there's just enough heat to warm you down to your toes!

Ingredients:

2 tbsps olive oil

1/2 cup diced carrots

1/4 cup diced celery

1/2 cup diced onion

1 tbsp minced garlic

28 oz can diced tomatoes

1 cup tomato sauce

4 cups vegetable broth

1 tsp garlic powder

1 tsp dry minced onion

1/2 tsp dried basil

1/2 tsp dried parsley

2 tsps dried oregano

1/2 tsp smoked paprika

1/2 tsp black pepper

1/4 tsp red pepper flakes

2 cups chopped spinach

1 bay leaf

19 oz can chickpeas

19 oz can red kidney beans

1/2 cup frozen peas

1/2 cup frozen kernel corn

1/2 cup medium shell pasta

First cook the pasta, then drain and rinse with cold water. Set aside. Heat olive oil to medium high and add the carrots, celery and onion. Cook 3-4 minutes. Add the garlic, stir together and cook 1-2 minutes. Pour in the diced tomatoes, tomato sauce and broth along with all the seasonings. Cover and bring to a boil, then simmer 15-20 minutes or until carrots are tender. Add the chickpeas, red kidney beans, peas and corn and simmer uncovered 5 minutes. Remove the bay leaf then add the spinach in the last couple of minutes. When ready to eat stir in the cooked pasta shells and heat through.

Serves 8-10

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Zucchini White Bean Soup

Because it has enough protein and vegetables, this vegetarian soup is totally meal-worthy. Save this recipe for summertime when zucchinis abound!

Ingredients:

1 tbsp olive oil

1 onion, diced

3 medium carrots, sliced

2 medium zucchini, cut in 1/2" half moons or quarters

3 tsps minced garlic

1 tsp celery seed

1 tsp dry thyme

1/2 tsp red pepper flakes

1/2 tsp dry oregano

salt and pepper to taste

19 oz (540ml) can white kidney beans, drained and rinsed

5-6 cups vegetable broth

4 cups chopped kale

juice of 1/2 lemon

Add olive oil to a Dutch oven and cook onion on medium heat 3-4 minutes. Then add the carrots and zucchini and cook another 2-3 minutes before stirring in all the seasonings. Reserve 1/2 - 3/4 cup white beans then dump the rest into the pot. Add the broth and bring to a boil then reduce heat to medium low and simmer for 20 minutes. Finally, mash the reserved white beans with a fork and add to the soup along with the kale and lemon juice. Heat through for 2-3 minutes before serving.

Serves 6-8

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Sweet Potato Vegetarian Chili

Perfectly spiced and wonderfully satisfying for a cool weather, meat free Monday!

Ingredients:

1 tbsp olive oil

2 cups diced onions

2 cups diced sweet potato 

4 tsps minced garlic

2 tbsps chili powder

1 tsp ground cumin

3 cups vegetable (or chicken) broth

2 cups red kidney beans

2/3 cup black beans

2 cups chickpeas

14 oz canned diced tomatoes

2 tbsps lime juice

salt and pepper to taste

sour cream, shredded cheddar, edamame beans to serve

Heat oil in Dutch oven to medium high. Add onion and sweet potato and cook until onion is soft, about 5 minutes. Add garlic, chili powder and cumin then pour in the broth and bring to a boil. Reduce heat and simmer for 15 minutes until sweet potato is tender. Add the beans and tomatoes along with the lime juice, salt and pepper. Simmer to heat through about 5-10 minutes. Spoon into bowls and add your favourite toppings.

Serves 6

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Hearty Potato and Cabbage Soup

Cold weather calls for a cozy, comforting bowl of hot soup. So easy to make and packed with nutrients! Leave out the bacon and use vegetable broth in place of chicken broth for a vegetarian option.

Ingredients:

1/2 lb bacon, cut in 1 1/2" pieces

1 - 1 1/2 cups diced onion

8 cups roughly chopped cabbage

1/2 lb potatoes, diced

1 large carrot, sliced thinly

1 1/2 cups roughly chopped spinach

5 cups chicken broth (or more)

1 bay leaf

salt and pepper to taste

1 cup cooked rice (optional)

Cook bacon in a large pot to crispy, 6-10 minutes. Remove and set aside. Take excess bacon fat out of the pot but leave about 2 tbsps. In the remaining bacon fat cook the onion until translucent, 2-3 minutes. Add the carrot for 2 minutes then add the potatoes, cabbage, spinach, salt and pepper (and rice is using). Pour broth in and add the bay leaf. Bring to a boil then simmer until potatoes, carrots and cabbage are tender, about 15 minutes. I used 5 cups of broth and achieved more of a cabbage stew/soup. If you want it soupier just add more broth. Now remove the bay leaf, add the bacon and serve alongside some crisp garlic toast. 

Makes 4 servings

 

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Lentil Stuffed Pepper Squash

Nutty lentils, sweet pineapple and tender, colourful pepper squash combine for a fiber rich vegetarian dinner.

Ingredients:

1 pepper squash

1 tsp olive oil

salt and pepper to taste

1/4 cup red lentils, rinse and drain

3/4 cup water

1/4-1/2 tsp curry powder

1/4 tsp garlic powder

1/4 cup pineapple juice, reserved from canned pineapple below

1/4 cup green peas

1 small onion, diced

2 canned pineapple rings, cut in chunks 

2 tsps butter or coconut oil

1/2 tsp fresh minced ginger

1/4 tsp red pepper flakes 

First cut the squash in half and clean out the seeds. I found using an ice cream scoop works well for this job. Brush the flesh with olive oil then add salt and pepper to taste. Lay cut side down on a lined baking sheet and roast in a 400°F oven for 30 minutes or until fork tender.

 

While the squash cooks microwave the lentils and water 8-10 minutes. Once cooked add the curry powder, garlic powder, pineapple juice and green peas. Set aside.

In a frying pan heat butter to high and add the onion and pineapple chunks to brown for 4 minutes, then toss and cook another 3 minutes. Remove from heat and add the ginger and red pepper flakes.

 

Fill the squash halves with the lentils/pea mixture and top with the onions and pineapple.

Bake in a 350°F oven for 30 minutes. 

(And yes, you can eat the skin too!)

Serves 2

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