Author: freshphysician

Categories
Vegetables

Garlicky Chard

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Garlicky Chard

A great way to get those health-promoting greens into your diet! This is our favorite chard recipe.

Ingredients:

  • 1 tablespoon olive oil
  • 2 cloves garlic, pressed or minced
  • 1 teaspoon red pepper flakes (optional)
  • 1 large bunch Swiss chard, large ribs removed and chopped, leaves roughly chopped
  • 1 teaspoon red wine vinegar or white wine vinegar
  • Salt and pepper

Instructions:

  1. Add the oil to a large sauté pan with the chopped stems, cook over medium heat for 4 minutes.
  2. Lower heat to medium low and add garlic and red pepper flakes, cooking until the garlic turns golden and fragrant.
  3. Add the chopped Swiss chard leaves, stir well with the garlic mixture and continue to sauté until the leaves are wilted, about 3 minutes.
  4. Stir in the wine vinegar and season with salt and pepper, to taste. Serve immediately.

Variation: Top with a sprinkling of vegan mozzarella (or goat cheese) and chopped roasted walnuts or a sprinkling of vegan parm (or regular parmesan) and pine nuts.

Categories
Mains

Take-Out Style Broccoli Tofu

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Take-Out Style Broccoli Tofu

When you are craving take-out, this is the recipe for you.

Makes 4 servings

Ingredients:

  • 14 – 16 oz firm tofu
  • 2 teaspoons vegetable oil
  • 1 1/2 tablespoon cornstarch + 1 tsp cornstarch, divided
  • 3 cups broccoli florets
  • 1/4 cup vegetable broth
  • 1 ½ teaspoons sesame oil
  • 2 garlic cloves, pressed or minced
  • 1 teaspoon grated ginger
  • 1/4 cup tamari or soy sauce
  • 2 tablespoons agave syrup
  • 1 tablespoon rice vinegar
  • 2 teaspoons toasted sesame seeds, plus more for serving
  • cooked brown rice, for serving
  • sliced chives (or scallions), for serving

Instructions:

  1. Drain tofu and cut into 3/4 inch cubes. Pat dry.
  2. Toss tofu cubes with 1 1/2 tablespoon  cornstarch in a bowl.
  3. In a small bowl, mix 1 tsp cornstarch with 1 tablespoon water until smooth, add sesame oil, garlic, ginger, tamari (or soy sauce), agave, and rice vinegar. Stir and set aside.
  4. In a large nonstick skillet, heat the vegetable oil over medium-high heat. When the oil is hot (but not smoking), add the tofu, turning occasionally (about every 3 minutes) until golden brown on all sides. Remove from the pan and set aside.
  5. Add broccoli to the hot pan with the vegetable broth. Cover. Steam for 2 minutes.
  6.  Uncover and add the sauce mixture to the pan with the broccoli and stir until slightly thickened (sauce will thicken more when you add the cornstarch-coated tofu). Add the sesame seeds and stir to incorporate.
  7. Return the tofu to the pan and toss to coat in the sauce, heat through.
  8. Serve over brown rice and garnish with chives and more sesame seeds.
Categories
Vegetables

Green Beans with Caramelized Shallots

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Green Beans with Caramelized Shallots

This is a simple, bright and delicious preparation for green beans. 

Ingredients:

  • 2 pounds haricots verts or slender green beans, trimmed
  • 1 pound medium shallots
  • 2 tablespoons olive oil
  • 1/4 teaspoon dried thyme
  • Lemon
  • Roasted sliced almonds for serving (optional)

Instuctions:

  1. Cook haricots verts in boiling salted water until tender, about 4 minutes (or 6 minutes if using regular green beans). Drain. Transfer to bowl of ice water to cool. Drain well.
  2. Cut off and discard ends from shallots and remove outer layer. Cut shallots in half lengthwise then slice thinly. Heat oil in large skillet over medium-high heat. Add shallots and sauté 1 minute. Reduce heat to medium-low; sauté until shallots are browned and tender, about 20 minutes. Sprinkle with thyme.
  3. Add green beans to shallots in skillet and stir over medium-high heat until heated through, about 6 minutes. Season to taste with salt and pepper and a squeeze of lemon. Transfer to bowl, sprinkle with sliced almonds and serve.
Categories
Salads

Thai Basil “Beef” & Carrot Salad

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Thai Basil “Beef” & Carrot Salad

Light and refreshing!  A perfect dinner for a hot summer day.

Makes: 4 servings

Ingredients:

  • 2 cups cooked brown rice
  • 3 tablespoons olive oil
  • 1 cup of plant-based ground protein (or textured vegetable protein (TVP) mixed with 1 cup hot vegetable broth or water).
  • 4 tablespoons lime juice (juice of 2 limes)
  • 2 teaspoons sugar
  • 1/2 teaspoon salt
  • 4 cloves garlic, minced (or 2 teaspoons minced garlic)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon fish sauce (or 1/2 cup clam juice)
  • 2 tablespoons soy sauce or Tamari (gluten-free) sauce
  • 1 cup (1-oz package) fresh basil (or Thai basil if available), chopped
  • 1/4 cup cilantro, chopped
  • 2 cups carrots, cut into small matchsticks (or purchased this way)
  • 1/2 cup green onions, sliced

Instructions:

  1. Cook rice as per package directions. Keep warm.
  2. In a large skillet, over medium heat, brown the plant-based ground (or heat 1 tablespoon olive oil and cook the TVP until lightly browned).
  3. Combine 2 tablespoons lime juice with next 6 ingredients. Add to ground protein mixture and cook until liquid has been reduced by half. About 5 minutes.
  4. Remove pan from heat and stir in 1/2 cup chopped basil.
  5. In a medium bowl, combine remaining basil, cilantro, carrots and green onions. Pour remaining 2 tablespoons lime juice and 2 tablespoons oil over carrot mixture. Stir to coat.
  6. To serve: Divide rice between 4 bowls. Spoon cooked mixture over rice then top with cilantro-carrot salad.
Categories
Dessert

Berry Crisp

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Berry Crisp

What a great way to add fresh seasonal berries to your diet.  Berries are full of fiber, anthocyanins, and other phytonutrients, and boy are they delicious!

Makes 8 servings

Ingredients:

Fruit

  • 8 cups berries (raspberries, blueberries, blackberries, etc.), cherries, or even stone fruit
  • 4 Tbsp maple syrup
  • 2 Tbsp cornstarch
  • 1 Tbsp lemon juice

Topping

  • 1 cup almond flour
  • ½ cup rolled oats
  • 1 cup roughly chopped nuts (pecans, walnuts, etc)
  • ½ cup coconut sugar (or organic cane sugar)
  • ¼ tsp sea salt
  • 4 Tbsp coconut oil or plant butter

Instructions:

  1. Preheat oven to 350 degrees F and place fruit into a 9×13-inch dish.  Add maple syrup, cornstarch, and lemon juice, tossing to coat.
  2. In a mixing bowl, add the almond flour, oats, nuts, sugar, and salt. Stir to combine. Next, add coconut oil and mix until evenly distributed.
  3. Place the topping evenly over the fruit. Bake uncovered on a center rack for 40-45 minutes or until the fruit is bubbling and the top is golden brown.
  4. Let cool 15 minutes and serve with coconut whipped cream (see Sauces section) or plant-based ice-cream.
Categories
Breakfast

Tofu Scramble

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Tofu Scramble

Makes 3 servings

Difficulty level: very easy

For a real egg flavor, add a sprinkle of Indian kala namak black salt. You only need a little! (You can find this in specialty shops or online.)

Ingredients:

  • 2 teaspoons olive oil
  • 1 package firm tofu (approx.16-ounce), drained
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon salt, adjust to taste
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon garlic powder
  • Ground black pepper to taste
  • 2 tablespoons thinned cashew cream or other plant-based milk.

Instructions:

  1. Heat the olive oil in a pan over medium heat. Crumble the tofu into the pan with your hands. Cook, stirring occasionally, for 3-4 minutes until the tofu is cooked through and no water is remaining in the pan.
  2. Add the nutritional yeast, salt, turmeric, black pepper and garlic powder. Cook, stirring occasionally for about 5 minutes.
  3. Pour the thinned cream into the pan, and stir to mix.
  4. Add Indian black salt, if using, adding a sprinkle at a time until desired taste is achieved. 
  5. Serve immediately with your favorite toppings such as sliced avocado, chopped tomato, chopped fresh herbs, toast, etc.

Variations:

Southwest (add to the above recipe):

  • 1/4 red onion (thinly sliced)
  • 1/2 red pepper (thinly sliced)
  • 2 cups kale (loosely chopped)
  1. First, sauté the red onion and red pepper in the pan with the olive oil over medium heat until soft, about 5 minutes.
  2. Next, add the tofu, crumbling as you add. Cook as above, adding the chopped kale at the time of the spices.  Cook until the kale is softened and wilted.
  3. Serve with salsa, cashew sour cream, cilantro, hot sauce, tortillas, etc.

 Sweet potato tofu scramble (our favorite):

  • A use for left over roasted sweet potatoes.
  1. Add ½ of a cooked sweet potato (diced) with the spices and warm through. Continue with recipe.
Categories
Dessert

Chocolate Chip Cookies

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Chocolate Chip Cookies

When you need a treat, try this really delicious cookie recipe, adapted from America’s Test Kitchen’s Vegan for Everybody Cookbook. Remember to build in extra “resting” time for this one. It is necessary for the ingredients to combine.  This works just as well with gluten free flour.

Makes 16 to 24 cookies

Difficulty level: easy

Ingredients:

  • 2 cups all-purpose flour
  • 1½ teaspoons baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 1⅓ cups packed organic light brown sugar
  • ½ cup plant based butter, melted and cooled
  • 6 tablespoons water room temperature
  • ⅓ cup unsalted creamy almond butter
  • 2 teaspoons vanilla extract
  • 2 tablespoons ground flax seeds
  • 1¼ cups (7½ ounces) semisweet or dark chocolate chips or chunks
  • 1/2 cup chopped walnuts (or other favorite nut), optional

Instructions:

  1. Mix flour, baking powder, baking soda, and salt together in bowl. Beat sugar, melted plant butter, water, almond butter, and vanilla in large bowl until well combined and smooth. Beat in ground flax seeds.  Using rubber spatula, stir flour mixture into oil mixture until just combined. Add additional water if needed to form a batter like consistency, 1 tablespoon at a time. Fold in chocolate chips and nuts.
  2. Cover bowl with towel and let rest at room temperature for 1 hour to 4 hours. (Or refrigerate for up to 24 hours; let sit at room temperature for 30 minutes before proceeding.)
  3. Adjust oven rack to middle position and heat oven to 350 degrees. Line 2 baking sheets with parchment paper. Scoop dough in 2 to 3 tablespoon portions, 2 inches apart on prepared sheets.
  4. Bake, 1 sheet at a time, until light golden and edges have begun to set but centers are still soft, 12 to 14 minutes, rotating sheet halfway through baking. Let cookies cool completely on sheet.
Categories
Dessert

Pecan Pie Bites

Pecan Pie Bites

One bite will take you back to your favorite Thanksgiving pecan pie. Super simple and a sure way to quench your craving for something sweet.

Yield: Makes 12 balls 

Difficulty level: very easy

Ingredients:

  • 1 ½ cups pecans
  • 1 cup medjool dates (about 12), pitted and chopped (fresh is best)
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • pinch of salt, optional

For rolling, optional:

  • chopped pecans
  • shredded coconut
  • sunflower seeds
  • crushed graham crackers
  • cocoa

Instructions:

  1. Place ingredients in bowl of a food processor and process until coarsely combined. It should hold together but have a chunky texture. If it is too dry to hold together, add 1 tablespoon of water at a time while blending.
  2. Using a 1 tablespoon measuring spoon, scoop out rounded tablespoons and roll dough into 1-inch balls.
  3. Roll in any one of the optional ingredients.
  4. Keep in the refrigerator for up to 4 weeks or freeze.
Categories
Vegetables

Roasted Vegetables

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Roasted Vegetables

The easiest and most delicious cooking method for vegetables is roasting.  Roasting cooks the fresh vegetables using high heat, removing bitterness and bringing out sweetness, all without reducing the nutritional benefits.  While you can roast virtually any vegetable, particularly delicious choices include  broccoli, asparagus, beets, cauliflower, eggplant, green beans, potatoes, carrots and sweet potatoes.  And don’t be afraid to try roasting any vegetable!  Here’s how to roast: 

  1. Heat your oven to 425 degrees F.
  2. Cut your fresh vegetables into large, bite-sized pieces (simply quarter small potatoes). You certainly can combine more than one type of roasted vegetable, but aim to cut similarly-sized pieces for even cooking.
  3. Place the sliced and cut vegetables into a bowl or a plastic grocery bag and pour in a small amount of olive oil. You can add a sprinkling of dried herbs, garlic and/or pepper to the bag as well.  Swirl the bowl or bag, allowing the oil and spices to evenly coat all of the vegetables.
  4. Pour the vegetables onto a standard baking sheet and spread them out in a single layer; keep a little space between the veggies to allow moisture to escape (you can use two baking sheets if you need more room).
  5. Roast the vegetables in the oven, and start checking the vegetables with a fork at 15 min (and then much more often) until they’re done. They’re done once they are tender enough to pierce with the fork and when you see some charred bits on the edges. 
  6. Remove the vegetables from the oven. You can eat them as is or drizzle them with balsamic vinegar or a squeeze of lemon.  Adjust the seasonings to meet your taste.
Categories
Vegetables

Whole Roasted Garlic & Parm Cauliflower

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Whole Roasted Garlic & Parm Cauliflower

Our favorite cauliflower recipe. 

Makes 4 servings

Difficulty level: very easy

Ingredients:

  • 1 head cauliflower – find one that is loosely opened if possible
  • 2 T olive oil
  • 3 T water or vegetable broth
  • 3 cloves garlic (crushed)
  • 1/4 cup grated parmesan cheese or vegan parm (divided)
  • 1/2 teaspoon dried marjoram
  • 1 teaspoon dried parsley
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt (or more to taste)
  • 1/4 teaspoon black pepper

Instructions:

  1. Preheat the oven to 400 degrees F.
  2. Rinse the cauliflower head and pat dry. Slice off the stem at the cauliflower base so that the bottom is flat.
  3. In a small bowl, stir together the olive oil, water, crushed garlic, 2 tablespoons parmesan (half of the total amount), marjoram, parsley, thyme, salt, and black pepper.
  4. Place the trimmed cauliflower head upside down (core side up) in large dutch oven. Drizzle 1/2 of the sauce over the cauliflower from the base, tilting to get the sauce to coat inside. Turn the cauliflower over and drizzle the remaining sauce over the top, using your hands or a pastry brush to spread the sauce in and around.
  5. Cover the with a lid and bake for 50-60 minutes, until the cauliflower is tender and easily pierced with a fork.
  6. Uncover and sprinkle the top of the cauliflower with the remaining Parmesan cheese. Brown under the broiler if desired (watch closely). Optionally, garnish with chopped parsley.