Ginger Miso Tofu Noodle Bowl (v, gf)

by joycevandenbergporterFebruary 22, 2022

The Japanese have known the health benefits of miso and scallions and have used miso soup to cure the common cold since ancient times, kind of like a vegetarian version of homemade chicken soup. We have all had miso soup in Japanese restaurants, that savory broth with tiny cubes of tofu and thinly sliced scallions floating on top. Usually, in restaurants we consider it as a small starter before the main courses arrive but in Japan miso soup is a staple and eaten for breakfast and throughout the day loaded with eggs, fish and other garnishes. So I figure that they must be onto a good thing and decided to create a miso soup that is simple to make but worthy of being a main course for lunch or dinner, and I came up with this Ginger Miso Tofu Noodle Bowl. For more on using miso soup to cure the common cold check out this article:

http://robvenaacupuncture.com/2011/09/24/miso-soup-an-ancient-remedy-for-the-common-cold/

It is delicious and satisfying and can be made spicy or mild depending on tastes. I simmered bok choy, carrots, snow peas and cubes of tofu in miso broth and then served them over rice noodles. I offered a selection of garnishes which, in my opinion, really makes the dish. Not surprisingly, everyone’s noodle bowl looked different. This is a good time to try the hot new Korean hot sauce, Go-Ku Jang.

What is miso anyway? Miso is a Japanese word that means “fermented beans”, which are almost always soybeans, although other grains can be added to achieve certain flavors, resulting in many different varieties of miso available. I used a white miso, which is lighter in color and milder in flavor, however any kind of miso will work just as well. Miso is a good source of fiber and protein and a great way to increase your nutrient intake while you think you are just adding flavor. In fact, adding two tablespoons of miso to a soup or stir-fry, is the equivalent of approximately one-quarter cup of a legume(like lentils). Miso is also a very good source of copper, manganese and a good source of vitamin K, zinc, phosphorus, and omega-3 fatty acids. It also has naturally occurring pro-biotics, those beneficial bacteria that are so good for our bellies.

TIPS: Making miso broth is easy but you can also find miso broths already prepared or in dried form that are pretty tasty too. When purchasing both tofu and miso, make sure they are labelled organic since a wide majority (90% in the U.S.) of soy based products are made from genetically modified soybeans, those dasterdly GMO’s which are to be avoided at all costs. Miso is generally simmered on medium or medium low to prevent the loss of nutrients, so don’t let your soup boil! One last tip, noodles tend to get soft and mushy if left sitting in broth, so add them to the broth just before serving.

GINGER MISO TOFU NOODLE BOWL

8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped or sliced
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

Place miso in a small bowl with hot water and stir until dissolved.

Prepare noodles as directed, rinse with cold water and divide among four bowls

Prepare all soup ingredients. Cut tofu into cubes and let drain on paper towels. Slice bok choy in half or in quarters lengthwise. Cut carrots into bite sized pieces and string snowpeas.

Prepare all toppings. Include Sriracha or Go-Chu Jang.

Pour miso and remaining vegetable broth into a stockpot or wide saucepan. On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes. Don’t let it boil or some of the nutrients in the miso will be lost.

Spoon vegetables between the four bowls and pour in the broth.

Top with radishes, scallions, chili peppers and cilantro, as desired. Sriracha is also a great spicy addition.

Ginger Miso Tofu Noodle Bowl

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

20160122_135925

8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

Place miso in a small bowl with hot water and stir until dissolved.
Cut tofu into cubes and let drain on paper towels.
Prepare noodles as directed, rinse with cold water and divide among four bowls
Prepare all soup ingredients and toppings.
Pour miso and remaining vegetable broth into a stockpot or wide saucepan.
On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes
Spoon vegetables between the four bowls and pour in the broth.
Top with radishes, scallions, chili peppers and cilantro, as desired. Sriracha is also a great spicy addition.

Harvest Vegetable Tart

by joycevandenbergporterNovember 22, 2021

A tart is really just a fancy casserole and this beauty takes advantage of the exquisite red/orange palate of fall by using colorful root vegetables cut into small leaf shapes using cookie cutters to create an Autumn motif. It happens to be savory and delicious too! It would look great on your Thanksgiving table…

The original inspiration for this recipe was filled with three kinds of cheese which sounds delicious but I was looking for something less caloric and more savory. I opted to braise the leftover bits of veggies in olive oil and vegetable broth with shallots and garlic for a flavorful, lower fat tart filling. I also added coconut milk for creaminess and parmesan for its nutty and salty flavors, but next time I will omit the coconut milk and spread a nice layer of Kite Hill Ricotta Cheese(vegan) over the braised veggies before adding the leaves.

I have had this set of leaf cookie cutters for so long that I don’t remember where I got them but they are still available for sale: 7 Piece Leaf Cookie Cutters. William Sonoma and other gourmet kitchen and restaurant supply stores have a good selection too. They are worth having in your kitchen arsenal to decorate pies, casseroles or yes, even to make cookies.

Root vegetables are decidedly homely from the outside, but once you remove their rough exterior, they are positively lovely, an entire array of jewel tones. I chose my veggies for their variety of colors and flavors. In fact, their brilliant colors show us what a storehouse of nutrients they are. Since they grow underground, they absorb a tremendous amount of nutrients directly from the soil which includes a variety of vitamins, minerals and phytonutrients. Click through for 5 Reasons To Eat More Root Vegetables

Parsnips are a funny veggie and actually get a little bit sweet when cooked. If you don’t like them, substitute another veggie or regular potatoes, especially in the tart filling. Actually, you can use any combination of root vegetables that you like. Just beware that red and purple veggies may stain wood cutting boards and fingers… heads up.

TIPS: I found it helpful to use a potholder to protect my hands when pressing the cookie cutters into the veggies. Also, I opted to not use the purple carrot ‘scraps’ in the tart filling as it leaches pink liquid turning the whole filling pink and unappetizing. (Yep, found out the hard way) Other options would be to omit the coconut milk and parmesan and dot with goat cheese or vegan ricotta (I recommend Kite Hill Ricotta and Vio Life Just Like Parmesan) before topping with the leaves.

HARVEST VEGETABLE TART

1 single pie crust
1 butternut squash*
1-2 purple carrots*
1-2 parsnips*
1 large sweet potato*
4 tablespoons olive oil, divided
3 medium shallots, minced
4 cloves garlic, minced
1 cup vegetable broth
2 tsp flour
1 can full fat coconut milk or 1 cup vegan ricotta
1/2+ cup shredded parmesan (optional)
1/2 tsp dried thyme
salt and pepper to taste

Pre heat oven to 375. Peel and slice squash neck into 1/4 inch rings.

Using a cookie cutter, press firmly into squash. I recommend using a potholder to make pressing down easier on your hands.

Peel and slice remaining root vegetables, using various leaf shapes. Reserve veggie ‘scraps’.

Line one or two baking sheets with parchment paper or foil. Arrange the leaves on the baking sheets. If your cookie cutters have large and small shapes, separate them as they may have different cooking times. Spray or brush with olive oil and sprinkle lightly with salt. My cookie cutters are small and I had about 70 leaves.

Prebake the leaves until they are tender enough to pierce with a knife tip, but not so tender that they fall apart, about 15 minutes. Larger leaves may need another 5 minutes. Let cool.

Saute shallots until lightly browned in 2 tablespoons olive oil. Add garlic.

Gather the veggie scraps and dice. You should have about 6 cups of veggies. Don’t include purple carrot scraps as they will turn everything pink. Add to the shallots along with vegetable broth. Simmer 10 minutes with the lid off. Add more broth if necessary but liquid should mostly evaporate.

Veggies should be soft but still somewhat firm. They will cook again in the tart pan. Stir in 2 tsp of flour and then add coconut milk, herbs and parmesan (if using).

Roll out pastry dough and place it in a tart pan, pressing gently into the bottom. Roll the pin over the top to cut the dough to fit the pan.

Pour vegetable filling into pie crust and spread evenly with a spoon.

Arrange the leaf shapes onto the top of the filling, covering any gaps until entire tart is covered. Spray or brush with olive oil. Sprinkle with more parmesan, if desired.

Bake tart for 35-45 minutes. Let cool slightly before cutting. Serve with a crisp green salad. Enjoy!

HARVEST VEGETABLE TART

Servings: 4-6
Time: 90 minutes
Difficulty: easy
Print

1 single pie crust
1 butternut squash*
1-2 purple carrots*
1-2 parsnips*
1 large sweet potato*
4 tablespoons olive oil, divided
3 medium shallots, minced
4 cloves garlic, minced
1 cup vegetable broth
2 tsp flour
1 can full fat coconut milk
1/2+ cup shredded parmesan (optional)
1/2 tsp dried thyme
salt and pepper to taste

Pre heat oven to 375. Peel and slice squash neck into 1/4 inch rings.
Using a cookie cutter, press firmly into squash. I recommend using a potholder to make pressing down easier on your hands.
Peel and slice remaining root vegetables, using various leaf shapes. Reserve veggie ‘scraps’.
Line one or two baking sheets with parchment paper or foil. Arrange the leaves on the baking sheets. If your cookie cutters have large and small shapes, separate them as they may have different cooking times. Spray or brush with olive oil and sprinkle lightly with salt.
Prebake the leaves until they are tender enough to pierce with a knife tip, but not so tender that they fall apart, about 15 minutes. Larger leaves may need another 5 minutes. Let cool.
Saute shallots until lightly browned in 2 tablespoons olive oil. Add garlic.
Gather the veggie scraps and dice. You should have about 6 cups of veggies. Don’t include purple carrot scraps as they will turn everything pink. Add to the shallots along with vegetable broth. Simmer 10 minutes with the lid off. Add more broth if necessary but liquid should mostly evaporate.
Veggies should be soft but still somewhat firm. They will cook again in the tart pan. Stir in 2 tsp of flour and then add coconut milk, herbs and parmesan (if using).
Roll out pastry dough and place it in a tart pan, pressing gently into the bottom. Roll the pin over the top to cut the dough to fit the pan.
Pour vegetable filling into pie crust and spread evenly with a spoon.
Arrange the leaf shapes onto the top of the filling, covering any gaps until entire tart is covered. Spray or brush with olive oil. Sprinkle with parmesan, if desired.
Bake tart for 35-45 minutes. Let cool slightly before cutting. Serve with a crisp green salad. Enjoy!

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Veggie Zucchini Enchiladas (gf)

by joycevandenbergporterJuly 19, 2021

Love Mexican food but not the heavy carbs and calories? You might like these vegetarian enchiladas packed with fresh corn, black beans, mushrooms and pasilla peppers, sauteed with garlic, cumin and chili powder, then rolled in thin slices of summer squash, nestled in a bed of zesty red enchilada sauce and topped with pepper jack cheese. Bake in the oven until the cheese is melty and the sauce is bubbling. Yum! You won’t miss the tortillas (or the calories).

These enchiladas are seriously good! I made them twice. The first time (above) I used corn, mushrooms and pasillo peppers. You can see that the zucchini slices were harder to roll. (*See TIPS) The second time I added black beans and black olives. I loved both versions but preferred the second one but I happen to love beans. I understand that some people don’t like or can’t tolerate beans. It’s pretty easy to adapt this recipe to your tastes. The addition of beans (of any type) boosts protein as well as adding fiber and important vitamins and minerals without adding loads of calories. Even without the beans, the corn, mushrooms and peppers have quite a bit to offer. Corn has gotten a bad reputation nutritionally speaking because it’s a carb but corn contains certain B vitamins and vitamin C, as well as magnesium and potassium. Corn also contains a large amount of insoluble fiber which helps get the bowel going and feeds ‘good’ bacteria in the gut. For more information on poor maligned corn, read this great article 5 Myths About Corn

I added a dab of ricotta for creaminess and a sprinkle of pepper jack for cheesy deliciousness but these cheeses are optional for those who want to cut dairy or calories. This is a vegetarian recipe but it is easy to veganize. My favorite ricotta is made by Kite Hill, a vegan ricotta made from almond milk rather than cow’s milk. It’s slightly salty taste and creamy texture complement the veggies and sauce in this dish. I use it for everything!

There are plenty of vegan hard and shredded cheeses available for use instead of traditional pepper jack. Vegan readers, please message me your favorites and how you like to use them and I will give them a try. I love using new products and I am moving away from dairy.

TIPS: This recipe calls for yellow squash because it is softer and more pliable than zucchini. If you do use zucchini, you might try salting it after slicing and letting it sit for about 10 minutes to soften. This is also a good trick if you like your ‘tortillas’ to brown as the salt draws out excess water. If you can only find small squash, use 4 slices instead of 3 to make your tortilla wraps. Fresh corn is fabulous but you can also use frozen corn. I don’t recommend canned corn unless that is your only option.

VEGGIE ZUCCHINI ENCHILADAS

1 medium onion, chopped
1 Tbsn olive oil
2-3 cloves garlic, minced
2 tsp ground cumin
2 tsp chili powder
1 tsp salt
1 cup fresh or frozen corn kernels
1 can black beans, drained and rinsed
1 cup criminy mushrooms, sliced
1 medium poblano pepper, seeded and diced (or small can diced green chilis)
1 16 oz can or 1 1/2 cups red enchilada sauce
4 large yellow squash (or zucchini) *see TIPS
1 cup ricotta (optional)
1 cup cheddar, jack or hot pepper jack cheeses, shredded
sliced black olives as garnish (optional)

Preheat oven to 350º. Saute onion in large skillet over medium heat until translucent, about 5 minutes. Stir in garlic, cumin, and chili powder.

Add corn, pepper and mushrooms, saute several minutes until mushrooms release their water. Remove from heat and stir in beans.

Using a mandolin or vegetable peeler, slice squash lengthwise into thin strips.

Arrange three zucchini slices, slightly overlapping, and Spread a Tablespoon of ricotta along the center, if using.

Place a spoonful of veggie mixture on top and a sprinkle of shredded cheese.

Spread 1 cup enchilada sauce in the bottom of a baking dish. Roll up and transfer to the baking dish, open side down. Repeat with remaining squash slices. Spoon any remaining corn mixture into ends of enchiladas.

Top with remaining enchilada sauce, cheese and olives, if using.

Bake until cheese is melted and the sauce is bubbling, about 25-30 minutes.

Veggie Zucchini Enchaladas

Servings: 4-6
Time: 50 minutes
Difficulty: easy
Print

20170625_200431

1 medium onion, chopped
1 Tbsn olive oil
2-3 cloves garlic, minced
2 tsp ground cumin
2 tsp chili powder
1 tsp salt
1 cup fresh or frozen corn kernels
1 can black beans, drained and rinsed
1 cup criminy mushrooms, sliced
1 medium poblano pepper, seeded and diced (or small can diced green chilis)
1 16 oz can or 1 1/2 cups red enchilada sauce
4 large yellow squash (or zucchini) *see TIPS
1 cup ricotta (optional)
1 cup cheddar, jack or hot pepper jack cheeses, shredded
sliced black olives as garnish (optional)

Preheat oven to 350º. Saute onion in large skillet over medium heat until translucent, about 5 minutes.
Stir in garlic, cumin, and chili powder.
Add corn, pepper and mushrooms, saute several minutes until mushrooms release their water. Remove from heat and add black beans.
Spread 1 cup enchilada sauce in the bottom of a baking dish.
Using a mandolin or vegetable peeler, slice squash lengthwise into thin strips.
Arrange three zucchini slices, slightly overlapping, and Spread a Tablespoon of ricotta along the center, if using.
Place a spoonful of veggie mixture on top and a sprinkle of shredded cheese.
Roll up and transfer to the baking dish, open side down. Repeat with remaining squash slices. Spoon any remaining corn mixture into ends of enchiladas.
Top with remaining enchilada sauce and cheese.
Bake until cheese is melted and bubbling, about 25-30 minutes.

Steamed Artichokes with Two Vegan Dipping Sauces

by joycevandenbergporterJune 9, 2021

There is nothing more nostalgic for me than steaming artichokes and eating them one leaf at a time, just like when I was a kid, teethmarks and all. It’s definitely the easiest way to cook them and it makes a fun appetizer or side dish, especially when you have delicious sauces to dip them in. I grew up dipping artichokes in mayo or melted butter but why limit yourself? Picture whole steamed artichokes dipped in either Lemon Herb Butter or Garlic Parmesan Aioli (both vegan and delicious).

The artichokes in my garden are ripe, in fact one has flowered which is an incredible work of nature. They are actually just giant thistles. I love them so much, that I always let one go to seed on purpose and sometimes they go to seed by accident when I’m out of town, although for obvious reasons, that didn’t happen last year… I have recently oven roasted, pan roasted and stuffed artichokes with great results. For the more adventurous artichoke lover, check out these recipes:

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

Meatless Monday – Roasted Artichokes Stuffed with Garlic, Parmesan & Quinoa

Meatless Monday – Pan Seared Artichokes with Blackened Garlic

Artichokes are great for scooping up yummy sauces but are they actually good for you? The answer is Yes! Did you know that artichokes have more antioxidants than cranberries or blueberries and more fiber than lima beans or prunes? They are also loaded with important vitamins and minerals including vitamin K, magnesium, potassium and manganese. Click through to read more about the amazing artichoke: 12 Unexpected Health Benefits of Artichokes .

Those trying to limit or eliminate dairy from their diets should try a few fabulous new vegan products. Miyoko’s Creamery has a vegan butter made from cultured cashew milk. It is delicious and tastes just like real butter. It’s actually the only butter I buy now and comes in unsalted too. Miyoko also makes really delicious cheeses and is coming out with new types all the time. I really like the Double Cream Chive soft cheese and her Vegan Mozz works…

My favorite vegan mayonaise is Just Mayo from Hampton Creek which is so good that the mayo industry tried to shut them down. It’s egg free and made from pea protein but best of all it tastes just like the real thing. I love promoting new products that are really good. I also like Vegenaise Mayo from Follow Your Heart which is easier to find.

Another non-dairy staple is VioLife Just Like Parmesan. It comes in a wedge that you can freshly grate into dishes. It’s pretty darn good and I’m picky about cheese. Look for these products in your store. I promise, you won’t be disappointed.

TIPS: I like to cut the sharp tips off the ends of the leaves but you can skip this step if you are in a hurry or don’t want to go to the trouble. You can also just throw them in a pan with plain water and they will turn out just fine. A wide pan where the artichokes can fit in a single layer works better than a tall one.

STEAMED ARTICHOKES

4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.

Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.

Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom. While the artichokes are simmering, prepare your dips.

Using tongs, remove the artichokes from water and allow to drain. Place on a serving platter.

Serve with dips and lots of napkins.

LEMON HERB BUTTER

1/2 cup vegan butter, melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

In a small bowl, stir together all ingredients. Taste and season with salt if desired. Serve warm.

GARLIC PARMESAN AIOLI

1/2 cup vegan mayonaise or plain yogurt for a zip
1-2 cloves garlic, minced (or garlic paste)
1/4 cup vegan parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

In a small bowl, mix all ingredients together. Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Steamed Artichokes with Two Dipping Sauces

Servings: 4
Time: 35 minutes
Difficulty: easy
Print

20160313_181821

4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.
Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.
Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom.
While the artichokes are simmering, prepare your dips.
Using tongs, remove the artichokes from water and allow to drain. Place on a serving platter.
Serve with dips and lots of napkins.

LEMON HERB BUTTER

1/2 cup butter (or vegan butter), melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

In a small bowl, stir together all ingredients. Taste and season with salt if desired. Serve warm.

GARLIC PARMESAN AIOLI

1/2 cup mayonaise or plain yogurt
1-2 cloves garlic, minced (or garlic paste)
1/4 cup parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

In a small bowl, mix all ingredients together. Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Black Bean Quinoa with Cumin Orange Vinaigrette

by joycevandenbergporterMay 17, 2021

Tired of green salad? This flavor filled quinoa salad with mango and avocado topped with an orange cumin vinaigrette is one of my favorites! I promise you won’t be bored. It’s a little bit spicy from the jalapenos, a little bit sweet from the mango, the black beans add a rich salty flavor and fresh avocado, purple onion, bell pepper and cilantro make it salad worthy. Yum!

Quinoa is the perfect backdrop for these beautiful flavors. It also happens to be a nutritional powerhouse, high in protein, low in fat, gluten free and loaded with lovely vitamins and minerals (but you don’t have to tell your family that). What I didn’t know is that Mango is also a superfood, providing over 20 vitamins and minerals in every delicious bite. Black beans add another protein and nutrient boost and their high fiber content helps keep your tummy full. Then there is the Avocado, which we now know is a good fat that is highly nutritious. Look at the glorious colors! This is what they call ‘Eating the Rainbow”. The best part of this salad though, is how great it tastes!

This is the perfect dish to throw together for an easy dinner or bring to a potluck, especially if you have leftover quinoa on hand (or you make it ahead), then it’s only about ten minutes of chopping, mixing and you’re done! This salad can be made a day ahead, without the avocado. Bring to room temperature then gently toss in the avocado, if using, before serving.

TIP: You can buy mango pre-cut but it’s very easy to do it yourself (and less expensive) if you know the right technique. How to cut a Mango

https://www.mango.org/how-to-cut-a-mango/

VARIATIONS: If you don’t have, or like, mango, you can substitute orange or nectarine segments (or even canned or frozen corn). Use a combination of yellow, orange, red and green bell peppers for lots of color. This recipe is only mildly spicy using one red jalapeno pepper so double the amount of jalapeno peppers and add a bit more cumin if you like it hot.

BLACK BEAN QUINOA WITH CUMIN ORANGE VINAIGRETTE

1 cup quinoa
1 cup mango, diced
1 red bell pepper, diced
1 red or green jalapeno, seeded and diced
1 cup canned black beans, drained and rinsed
1/2 red onion, diced
1/3 cup fresh cilantro or parsley leaves, chopped
1 avocado, peeled, seeded and diced
1/4 cup olive oil
1/4 cup apple cider vinegar
1/4 cup freshly squeezed orange juice
1 tsp cumin
1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside. This recipe makes just enough dressing. If you want more to drizzle, double the recipe or just measure generously.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

If you have any leftover mango, how about mango margaritas? They are cool and refreshing with just the right amount of sweet and tart – and now we know they are loaded with yummy nutrients!

https://goodmotherdiet.com/2014/05/02/mango-margaritas-homemade-tortilla-chips-with-grilled-pineapple-salsa/

Black Bean Quinoa with Cumin Orange Vinaigrette

Time: 30 minutes
Difficulty: easy
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1 cup quinoa

1 cup mango, diced

1 red bell pepper, diced

1 red or green jalapeno, seeded and diced

1 cup canned black beans, drained and rinsed

1/2 red onion, diced

1/3 cup fresh cilantro or parsley leaves, chopped

1 avocado, peeled, seeded and diced

vinaigrette

1/4 cup olive oil

1/4 cup apple cider vinegar

1/4 cup freshly squeezed orange juice

1 tsp cumin

1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

Black & Wild Rice Salad with Roasted Butternut Squash & Pomegranate

by joycevandenbergporterMay 4, 2021

Black and Wild Rice with Roasted Butternut Squash and Pomegranate

People often ask for food recommendations. Here it is people – one of my top five favorite dishes so far! This is a Wow! dish. I have updated a few photos from this 2014 blog when Goodmotherdiet was only 2 months old and I was a newbie at food photography. I can remember feeling it was a major accomplishment just to get a photo onto the blog regardless of quality. But I digress… Black and wild rice, roasted butternut squash, scallions, pumpkin seeds, pomegranate and microgreens, all topped with a yummy honey vinaigrette! I have made this dish out of season with dried cranberries or cherries with good results but nothing compares to the zing and pop that you only get from pomegranate seeds.

I love this grain salad because it can serve as a main course or a hearty side dish. It’s fabulous as a party or buffet dish since it’s served at room temperature. It can be made ahead and you just toss it when ready to serve.

To see the original blog post click on the link: https://goodmotherdiet.com/2014/01/27/meatless-monday-black-wild-rice-with-roasted-squash/amp/ But check out the new photos and recipe below first to see all of the goodness that goes into this dish. -Joyce

BLACK AND WILD RICE SALAD WITH ROASTED BUTTERNUT SQUASH AND POMEGRANATE

1 1/2 cup black rice
1/2 cup wild rice
kosher salt
1/2 medium or 1 small butternut squash
1/2 cup olive oil (divided)
1/4 cup red wine vinegar
2 tsp honey
2 scallions, thinly sliced
1 cup pomegranate seeds
1 cup microgreens (or parsley or cilantro)
1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.
Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.
Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.
To make ahead, combine all ingredients except for dressing and microgreens and refrigerate. For serving, bring to room temperature, add dressing and microgreens and toss.

Matzo Crack (Vegan and Gluten Free)

by joycevandenbergporterApril 1, 2021

You asked what to do with your leftover matzo besides Matzo Brie… How about Matzo Crack? It’s delicious with homemade toffee and drizzled with chocolate, then sprinkled with pecans and sea salt. Warning! It’s pretty addictive. I followed the recipe except that I veganized and gluten freed it with the following tips. I made it half nuts with Maldon Salt and the other half low salt/no nuts because people have different needs and likes.

I used Miyoko’s butter which is made from oat milk and is divine. It is the only butter I use now. Its great for eating, sauteeing and baking. You can find Miyoko’s butter in Whole Foods and other smaller stores. The website has a store finder so check it out. https://miyokos.com/

It is harder to find a vegan chocolate but I just happen to have a hoard of No Whey Milkless Chocolate Bars which we were giving away as party favors for a wedding that didn’t get to happen because of Covid. You can order online at https://nowheychocolate.com/

The recipe I adapted is from Jenn Segal at Once Upon a Chef. She has easy to follow instructions with photos, much like I do. Try her recipe and check out her site. You won’t be disappointed.

https://www.onceuponachef.com/recipes/chocolate-toffee-matzo-crack.html

Meatless Monday -Vegan Mini Meatloaf

by joycevandenbergporterMarch 2, 2020

Vegan meatloaf might not spring to mind as a delicious main course but I’m here to tell you it is….It’s reminiscent of my mother’s traditional meatloaf using Quaker Rolled Oats, onions, ketchup and Beyond Meat ground ‘beef’, cooked to a nice perfection and then topped with barbecue sauce for the last bit of cooking. It’s pretty delicious.

I was asked to come up with a vegan main course for a St. Patrick’s Day event where the main course was going to be corned beef. This was a nice (and perhaps selfish) challenge for me since even though I have gotten used to eating around the main course or making side dishes into dinner, its always nice to have a dinner option available. Vegetarians and vegans are often in a pickle at parties where a vegetarian/vegan option isn’t being served. We don’t want to be perceived as difficult or judgey, but then again we won’t eat the meat option and we are hungry too. So when someone goes to the trouble to make sure there is something meat free , I am beyond grateful.

I used to love my Mom’s meatloaf which was based on a Quaker Rolled Oats recipe from the 1960’s. It was a huge hit in my house and now that there are so many good meat substitutes available, I decided to give meatloaf another whirl but using Beyond Meat ground beef substitute instead of actual ground beef. If you are interested in the health aspects or nutritional information, check out Beyond Meat. I chose to make mini meatloaves because they are easier to serve than slicing, and they are darned cute. You can use a mini meatloaf pan or hand form the meatloaves onto a glass baking dish or cooking sheet with a rim.

You can also make a traditional large meatloaf using a loaf pan or free formed onto a baking dish. This recipe is makes eight mini meatloaves. You can cut the recipe in half for four servings if you prefer. Or you can make one large meatloaf. Form meatloaf mixture with your hands into 10×6-inch loaf on glass baking dish or cooking sheet with a rim. Bake 50 to 55 minutes or until meatloaf is firm and has a nice crust. Add barbecue sauce for the last 10 or 15 minutes. Let stand 5 minutes to ensure easy slicing.

I used real eggs as a binder, compliments of my backyard rescue chickens whom I consider ambassadors for all factory animals. Here’s my sister, Margaret, with Margaret the chicken. Aren’t they cute? Check out their facebook page Mrs V’s Rescue Chickens. If you aren’t lucky enough to have access to pasture raised chicken eggs or you don’t use eggs at all, there are really good options beyond making a flax egg (1 Tablespoon flax seeds to 3 Tablespoons water equals 1 egg). I have had success using Just Egg but there is also Follow Your Heart and Red Hill Egg Replacer neither of which I have tried.

Tips:

Mini meatloaves can be made ahead of time, which is a nice time saver if you are hosting an event. Uncooked loaves can be covered in plastic wrap and kept in the refrigerator for a few days until you are ready to cook. Just bring to room temperature before cooking to ensure even cooking. Cooked meatloaves can be frozen for about three months and microwave well once defrosted.

VEGAN MEATLOAF

1 Tbsn olive oil
1 large onion, chopped
2 pkgs of @beyondmeat Beyond Burgers (2 lbs)
1/3 cup vegetable broth
2 eggs or vegan egg substitute (*see note)
1 Tbsp Worcestershire Sauce or gf soy sauce
1/2 cup Ketchup
1 1/2 cup rolled oats
1 tsp Garlic Powder
1 tsp of Onion Powder
3/4 tsp Salt
1/4 tsp Black Pepper
1/2 – 3/4 cup barbecue sauce

Saute the chopped onions in olive oil until tender, remove from heat and let cool.

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Combine all ingredients except for barbecue sauce in a large bowl.

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Mix well using a large wooden spoon (or I prefer to use my hands)

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Divide the mixture into eight parts and form them into small loaves and place on an oiled baking sheet, or spoon into oiled mini loaf pans, forming a rounded top on each one.

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Bake at 400 degrees for 20 minutes, spread with barbecue sauce or ketchup and cook another 15 minutes,

Vegan Mini Meatloaves

Servings: 8
Time: 60 minutes
Difficulty: easy
Print

IMG_20200227_143231

1 Tbsn olive oil
1 large onion, chopped
2 pkgs of @beyondmeat Beyond Burgers (2 lbs)
1/3 cup vegetable broth
2 eggs or egg substitute (*see note)
1 Tbsp Worcestershire Sauce or soy sauce
1/2 cup Ketchup
1 1/2 cup rolled oats
1 tsp Garlic Powder
1 tsp of Onion Powder
3/4 tsp Salt
1/4 tsp Black Pepper
1/2 – 3/4 cup barbecue sauce or ketchup

Saute the chopped onions in olive oil until tender, remove from heat and let cool.
Combine all ingredients except for barbecue sauce in a large bowl.
Mix well using a large wooden spoon (or I prefer to use my hands)
Divide the mixture into eight parts and form them into small loaves and place on an oiled baking sheet, or spoon into oiled mini loaf pans, forming a rounded top on each one.
Bake at 400 degrees for 20 minutes, spread with barbecue sauce or ketchup and cook another 15 minutes,

Meatless Monday – Tofu ‘Steaks’ with Chimichurri Sauce

by joycevandenbergporterJune 10, 2019

When I made this the first time, I declared it a place where meat lovers and vegans can co-exist in happiness. I just made it again and I still agree. Here is a ‘steak’ a meat lover will find tasty and satisfying while a vegetarian will be in raptures… It takes less than 30 minutes and will not disapoint. Last time, I served the tofu steaks with brown rice and broccoli with a healthy dose of chimichurri over everything which was hearty and satisfying. This time, I served with a simple salad of lettuces and edible flowers that I had just picked from my garden. It’s a hot day so it was perfect.

Each tofu steak is a hefty seven ounces although my husband has a hearty appetite and usually eats his and goes back for seconds, so I need to use two blocks of tofu if I’m serving a large eater. I also like to make sure there are leftovers for lunch. Its really good cold too. The tofu is first brushed with a spicy and savory marinade and then pan seared and topped with a fresh and zesty chimichurri sauce, a South and Latin American condiment that is loaded with chili peppers, fresh herbs and garlic. Chimichurri is good on almost anything and it can be made spicy or mild depending on your taste, which is why its so popular. Originating in Argentina, it is commonly used to top grilled steak, which is one reason it’s so good on this dish.

Even though the tofu should be allowed to drain for about 10 minutes, this recipe still takes less than 30 minutes. Just slice the tofu and let it drain. While it’s draining, prepare the chimichurri sauce and the marinade. Using a food processor for the shimichurri sauce saves time and results in a smoother sauce. Brush the tofu with the marinade and let sit while you prepare the rice or other veggies you’re serving. The tofu only takes about 6 minutes to cook. Easy, fast, delicious!

Tofu steaks can be cut in two sizes, depending on preferences. One block serves two people, unless you have someone with a large appetite, in which you can double the recipe. I loved the thickness (about one inch) of the steaks and my husband loved the size (7 oz each). Tofu is normally cut into thinner slices or cubes so this is a nice difference. The outside was so flavorful and the inside had a wonderful creamy consistency that you don’t get with thinner pieces. For 7 oz steaks, stand the tofu on end and slice vertically to get two one inch thick pieces. For 3.5 oz steaks, cut each half in half. Pictured below.

TOFU ‘STEAKS’ WITH CHIMICHURRI SAUCE

15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Chimichurri Sauce:
1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
2 large garlic cloves, minced
1/4 cup fresh oregano, finely chopped
1/2 cup flat-leaf parsley, finely chopped
1/2 tsp salt
1 fresh red chili pepper, seeded and minced (or 1 tsp dried hot pepper flakes-or both)

Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices. Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water. Let sit at least 10 minutes. Tofu can be cut into 7 oz or 3/5 oz ‘steaks’. See TIPS.

Mix all Chimichurri ingredients together in a small bowl and set aside. For a finer sauce, pulse in food processor.

Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides. Marinade should be fairly thick and pasty. Set aside.

If you are serving with rice, get it started. If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes. Sprinkle with salt and pepper. Remove from pan and tent with foil or cover and use a new pan for the tofu.

Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking. Add tofu and cook 3-4 minutes until golden brown. Turn and cook the other side another 3-4 minutes.

Serve with a big spoonful of chimichurri sauce.

Tofu Steaks with Chimichurri Sauce

Servings: 2
Time: 30 minutes
Difficulty: easy
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TOFU STEAKS WITH CHIMICHURRI SAUCE

Servings: 2-4
Time: 30 minutes
Difficulty: easy
Print

15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices. Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water. Let sit at least 10 minutes. Tofu can be cut into 7 oz or 3/5 oz ‘steaks’. See TIPS.
Mix all Chimichurri ingredients together in a small bowl and set aside. If you prefer a smoother sauce, pulse in the food processor.
Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides. Set aside.
If you are serving with rice, get it started. If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes. Sprinkle with salt and pepper. Remove from pan and tent with foil or cover and use a new pan for the tofu.
Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking. Add tofu and cook 3-4 minutes until golden brown.
Turn and cook the other side another 3-4 minutes.
Serve with a big spoonful of chimichurri sauce.

Vegetarian “Beef” Enchiladas

by joycevandenbergporterJanuary 31, 2018

Okay, these are seriously good! I was experimenting with a couple of vegetarian enchilada recipes last week as potential Superbowl options and we liked both. I posted the Vegetable Enchiladas recipe for Meatless Monday and here is the second recipe, as promised. These enchiladas are based on a typical enchilada recipe using ground beef but using vegan ‘beef’ crumbles instead with surprisingly good results. My meat lovers claimed they couldn’t taste the difference. I also added whole corn kernels and fire roasted canned tomatoes to round out the flavors. It’s very easy to make this vegan by using a vegan cheese.

Historically, I have not been a fan of substitute or vegan ‘meat’ products, just because I don’t usually like them. However, the vegan food industry is exploding with really great products and Beyond Meat, in particular, has opened up a whole new world of vegan meat substitutes. Their Beef-Free Crumbles are soy and gluten free. They are made from a pea protein and provide the same amount of protein as ground beef but only half of the fat (which is canola oil). I have liked every product that I have tried so far, so you may see a few more recipes in the future using their products. And for the record, they don’t pay me to promote their products or even know about my little blog (unfortunately). A couple of my other favorite vegan products are Miyoko’s vegan butter (and her soft cheeses), Kite Hill Ricotta and Just Mayo (which is also made from pea protein). All three products are as good as or better than their dairy counterparts.

TIPS: I found that 6 enchiladas fit easily in a 13 x 9 glass baking dish. If you don’t have a larger one, you may want a little extra sauce. Do not forget to heat the tortillas before filling them or they will split.

“BEEF” ENCHILADAS

1 15 oz can Red Enchilada Sauce (or more if using multiple pans)
1/2 large onion, chopped
1 16 oz package frozen Beyond Beef crumbles
1 15 oz can Diced Fire Roasted Tomatoes, drained
4 oz Diced green chile peppers, drained
1 cup frozen whole kernel corn, thawed
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray 2 13×9-inch glass baking dishes with cooking spray. Spread 1 cup sauce over bottom of baking dishes.

Saute chopped onion until soft and translucent. Add ‘beef’ crumbles and cook several minutes. Remove from heat.

Stir in drained tomatoes, drained chilis, corn and 1/2 cup shredded cheese.

Warm tortillas in damp papertowels in the microwave for 30-45 seconds to make them pliable and prevent splitting. Spread the middle of each tortilla with 1/4 cup ‘beef’ mixture. Roll up and place seam-side down in baking dish.

Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives or sliced jalapenos, if desired.

Cover baking dish with aluminum foil and bake 20-25 minutes or until enchiladas are hot and cheese melts.

Servings: 12 enchiladas
Time: 45 minutes
Difficulty: easy
Print

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1 15 oz can Red Enchilada Sauce
1/2 large onion, chopped
1 16 oz package frozen Beyond Beef crumbles
1 15 oz can Diced Fire Roasted Tomatoes, drained
4 oz Diced green chile peppers, drained
1 cup frozen whole kernel corn, thawed
1-1/2 cups shredded Mexican blend cheese (or half pepper jack cheese)
12 corn tortillas (6 inch)
Cooking Spray
1 4 oz can sliced black olives (optional)

Preheat oven to 375°F. Spray baking dish with cooking spray. Spread 1 cup sauce over bottom of baking dish. If you are using more than one dish, you may want extra sauce.
Saute chopped onion until soft and transluscent. Add ‘beef’ crumbles and cook several minutes. Remove from heat.
Stir in drained tomatoes, drained chilis, corn and 1/2 cup shredded cheese.
Warm tortillas in damp papertowels in the microwave for 30-45 seconds to make them pliable and prevent splitting. Spread the middle of each tortilla with 1/4 cup ‘beef’ mixture. Roll up and place seam-side down in baking dish.
Spoon remaining sauce over top of enchiladas and sprinkle with remaining 1 cup cheese. Garnish with black olives or sliced jalapenos, if desired.
Cover baking dish with aluminum foil and bake 20-25 minutes or until enchiladas are hot and cheese melts.

Cheesy Cauliflower Breadsticks

by joycevandenbergporterOctober 26, 2016

These cheesy grainfree breadsticks are a guaranteed winner! They are yummy enough to satisfy that carb craving that we all know so well, without adding empty calories and they are wheat and gluten free. This is one of the blog posts that went missing during my technically challenged summer, however, I certainly didn’t mind ‘having’ to make it again. The first time I spread the cauliflower ‘dough’ into rectangles (like a sheet pizza) and cut it into strips to serve.

This time I decided to try making into individual strips or bars which can be picked up by hand to eat. I am a crispy crust lover so I figured this would maximize the crispy edges and I was not disappointed. I sprinkled the cooked breadsticks with fresh basil but you could also provide warm tomato sauce or pesto for dipping.

Cauliflower is a great carb substitute and provides vitamins, and minerals plus fiber and very few calories (only 27 per cup), very low fat and no cholesterol. It is a surprisingly excellent source of Vitamin C which we need more of, especially this time of year as flu season approaches.

This recipe can also be used as a pizza, either rectangular or round. Just add tomato or pesto sauce. I would go light on toppings as it may not hold up. Here is a photo of my first Cheesy Cauliflower Breadsticks based on the recipe from Jo Cooks.com

I have blogged about Cauliflower Pizza before. My older recipe calls for the addition of almond flour which makes it more of a traditional crust and great for lots of toppings. Check out my original recipe for Cauliflower Crust Pizza which also featured caramelized onions and mushrooms.

Cauliflower Pizza Crust with Caramelized Onions and Mushrooms

I have the luxury of fresh eggs from my own backyard hens. I have 9 hens, most of whom have been rescued from Factory Farms where they lived in warehouses and never got a chance to go outside or eat fresh food. (Yes, even my organic cage free hens.) You can follow my ‘girls’ on their Facebook Page Mrs Vs Rescue Chickens. However, if you don’t have access to backyard chickens, please buy Pasture Raised eggs from the store. That is the ONLY label that means that the hens got a chance to go outside.

TIPS: I used a food processor to ‘rice’ my cauliflower which is very easy, however, I am starting to see Cauliflower Rice in stores (even Costco) if you are looking for a shortcut. Then I steamed the cauliflower rice in the microwave which is the easiest way to ensure you don’t have excess moisture. If you prefer not to use a microwave, you can steam the cauliflower on the stovetop with a bit of water before ricing. Just make sure any excess water is removed by squeezing with papertowels.

CHEESY CAULIFLOWER BREADSTICKS

1 large head of cauliflower (about 4 cups riced)
4 eggs
4 cloves garlic, minced
3 tsp dried oregano
1/4 tsp crushed red pepper (optional)
3/4 tsp salt
1/4 tsp pepper
2 cups shredded mozzarella cheese (or a blend of cheeses)
1-2 cups mozzarella cheese (optional topping)
1 Tbsn fresh basil, chopped (optional topping)

Preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet with parchment paper.

Remove outer leaves and roughly chop cauliflower into florets.

Add the florets to a food processor or blender and pulse until cauliflower resembles rice.

Place the cauliflower in a microwavable bowl and cover. Microwave for 10 minutes. Let cool.

Stir in the oregano, garlic, red pepper and salt and pepper. Taste (before adding the eggs) and adjust spices if necessary.

Mix in eggs and 2 cups mozzarella.

Divide the mixture in half and place each half onto the prepared baking sheets and shape into individual strips (about 5 or 6 to a pan) or into a rectangular shape that you will cut into breadsticks later.

Bake the crust (without toppings) for about 25 minutes or until nice and golden. You may have to push the sides back in with a spatula if you see spreading.

Sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted.

Serve with fresh basil.

Cheesy Cauliflower Breadsticks

Servings: 4-6
Time: 45 minutes
Difficulty: easy
Print

1 large head of cauliflower (about 4 cups riced)
4 eggs
4 cloves garlic, minced
3 tsp dried oregano
1/4 tsp crushed red pepper (optional)
3/4 tsp salt
1/4 tsp pepper
2 cups shredded mozzarella cheese (or a blend of cheeses)
1-2 cups mozzarella cheese (optional topping)
1 Tbsn fresh basil, chopped (optional topping)

Preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet with parchment paper.
Remove outer leaves and roughly chop cauliflower into florets.
Add the florets to a food processor or blender and pulse until cauliflower resembles rice.
Place the cauliflower in a microwavable bowl and cover. Microwave for 10 minutes. Let cool.
Stir in the oregano, garlic, red pepper and salt and pepper. Taste (before adding the eggs) and adjust spices if necessary.
Mix in eggs and 2 cups mozzarella.
Divide the mixture in half and place each half onto the prepared baking sheets and shape into individual strips (about 6 to a pan) or into a rectangular shape that you will cut into breadsticks later.
Bake the crust (without toppings) for about 25 minutes or until nice and golden. You may have to push the sides back in with a spatula if you see spreading.
Sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted.
Serve with fresh basil.

Meatless Monday – Grilled Tofu with Jalapeno Pesto

by joycevandenbergporterJuly 6, 2016

If summertime means throwing something on the grill for dinner, but you are trying to eat less meat for whatever reason, well this one is for you and ready in less than 30 minutes! This tofu is grilled to crispy perfection on the outside but creamy on the inside and topped with a spicy, savory jalapeno pesto that will become your new favorite. Trust me, you will want to put it on everything! The first time I made this for an omnivorous crowd, I had to defend the platter from my meat eating friends to make sure there was something left for the vegetarians. The next time I made a double portion and it still disappeared…

I happen to be a big fan of tofu, and it’s an obvious and easy meat substitute, however many people think it’s boring-or even unhealthy. 90% of soy is GMO (genetically modified and pesticide laden) and most of that is processed to make soy bean oil. What remains after the oil has been extracted is called soybean meal, much of which is fed to livestock (read meat) or turned into processed foods as soy protein. (both soybean oil and most soy protein should be avoided) Unlike soy protein, tofu is minimally processed and usually made from organic soybeans . Tofu is a great source of protein that is free from unhealthy animal fats. Best of all, it’s bland flavor allows flavors to be absorbed making it quite an adaptable food. It can be stewed, fried, grilled, baked, blended into sauces or even as a pizza topping. (Stay tuned for next week’s Barbecued Tofu Pizza which was also a fan favorite).-Joyce

GRILLED TOFU WITH JALAPENO PESTO

1 block extra firm tofu
1/4 cup olive oil
3-4 cloves garlic, minced
1 lemon, zest and juice
1 tsp dried oregano
1/4 tsp salt
1/8 tsp pepper

JALAPENO PESTO
1 cup cilantro or parsley
1 cup fresh basil leaves
1-2 jalapeno or red chili peppers
1 lemon, zest and juice
1/2 cup olive oil
1/3 cup grated parmesan
1/2 cup pine nuts or pistachios

Drain tofu and slice in half horizontally, then slice in half again, leaving 4 thick rectangular pieces. You can cut those in half or leave as is. Place tofu slices in a single layer on a double layer of paper towels. Cover with another double layer and place a heavy object on top to help press the water out of the tofu. Let sit for at least 10 minutes or more.

In a large ziplock bag, place olive oil, garlic and spices and shake to combine. Carefully arrange tofu in a single layer to the bag, seal and allow marinade to cover all sides. Set aside.

Seed jalapenos and pulse them in a food processor until minced. Add remaining ingredients, except for olive oil and pulse until if forms a paste. While running, pour in olive oil and pulse until combine. Spoon into a serving dish and set aside.

Preheat oiled grill until smoking hot, about 550 degrees. Grill tofu in a single layer about 5 minutes per side. Grill marks should be visible.

Remove tofu to a serving platter and serve with jalapeno pesto.

Grilled Tofu with Jalapeno Pesto

Servings: 2-4
Time: 25 minutes
Difficulty: easy
Print

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1 cup cilantro or parsley
1 cup fresh basil leaves
1-2 jalapeno or red chili peppers
1 lemon, zest and juice
1/2 cup olive oil
1/3 cup grated parmesan
1/2 cup pine nuts or pistachios

Drain tofu and slice in half horizontally, then slice in half again, leaving 4 thick rectangular pieces. You can cut those in half or leave as is.
Place tofu slices in a single layer on a double layer of paper towels. Cover with another double layer and place a heavy object on top to help press the water out of the tofu. Let sit for at least 10 minutes or more.
In a large ziplock bag, place olive oil, garlic and spices and shake to combine.
Carefully arrange tofu in a single layer to the bag, seal and allow marinade to cover all sides. Set aside.
Seed jalapenos and pulse them in a food processor until minced. Add remaining ingredients, except for olive oil and pulse until if forms a paste. While running, pour in olive oil and pulse until combine.
Spoon into a serving dish and set aside.
Preheat oiled grill until smoking hot, about 550 degrees. Grill tofu in a single layer about 5 minutes per side. Grill marks should be visible.
Remove tofu to a serving platter and serve with jalapeno pesto.

Asian Lettuce Cups with Hearts of Palm (Vegan)

by joycevandenbergporterJune 1, 2016

Lettuce wraps are fan favorites of those trying to eliminate carbs, gluten or calories. I just love them because they’re delicious with their warm, savory filling wrapped in cool and crispy lettuce leaves, topped with shredded veggies, salted peanuts and chili peppers. The best part is that they are easy to make and ready in about 15 minutes. My son, Jackson, loves the Chicken Lettuce Wraps at our local Japanese restaurant. I wanted to make a similar version at home but without the chicken and I may have taken some liberties but the concept is the same. I used hearts of palm in place of meat in my Barbecue Pulled “Pork” Sliders with great success and thought I would see how it does as a substitute for chicken. Well, the results were a resounding “Yum!”. Click on the link below for the Slider recipe:

https://goodmotherdiet.com/2015/09/21/meatless-monday-barbecue-pulled-pork-sliders-with-spicy-slaw-vegan/

I had warned that hearts of palm would be showing up in more recipes, especially once I realized that they are such a good meat substitute, both in taste and texture but also from a nutritional standpoint. Hearts of Palm is harvested from the inner, less fibrous, part of various palm trees, most commonly the cabbage palm. It is definitely not empty calories as I originally thought. Hearts of Palm is naturally low in calories, at only 41 calories per cup(146 grams). It is also very low in Cholesterol and a good source of Protein (four grams in one cup), Riboflavin and Potassium, and a very good source of Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. That is quite a list for the unassuming hearts of palm.

TIPS: I love the crispy, juiciness of iceberg lettuce for wraps but butter lettuce, romaine or even kale or collard greens would work too if you like something a bit more substantial. I recommend setting up a toppings bar and letting everyone decorate their own. My favorites are roasted peanuts, scallions and red chili peppers but the sky is the limit. Use your imagination. Sriracha is a good option too.

ASIAN LETTUCE CUPS WITH HEARTS OF PALM

1 can hearts of palm
1 can sliced water chestnuts
1/2 large red onion (or yellow onion)
4 cloves garlic
1 zucchini (optional)
6 brown mushrooms (optional)
1/4 cup soy sauce (or gf liquid aminos)
1 Tbsn rice vinegar
1 Tbsn sesame oil
1 tsp honey
1/4 tsp red pepper flakes (optional)

TOPPINGS

8 lettuce leaves
1/3 cup roasted peanuts
2 scallions, sliced or julienned
2 red chili peppers, chopped or julienned
Sriracha or other hot sauce (optional)

Drain hearts of palm and water chestnuts. Roughly chop both and set aside

Cut onion into small dice and chop garlic. Prepare toppings, either slice, chop or julienne scallions and peppers. Coarsely chop peanuts. Cut stem end from lettuce and gently separate leaves.

Heat olive oil on medium high in a heavy pan and brown onions, garlic and hearts of palm. Cook about five minutes, or until veggies are seared and browned but not burnt.

Reduce heat and add water chestnuts and zucchini/mushrooms and saute for a few minutes.

Combine soy sauce, sesame oil, rice vinegar and honey in a small bowl. Pour over veggie mixture and cook several minutes.

To serve, spoon veggie filling into lettuce cups (I like a double cup). Top with scallions, peppers and peanuts. Drizzle with srirachia, if desired.

Asian Lettuce Wraps

Servings: 4
Time: 15 minutes
Difficulty: easy
Print

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1 can hearts of palm
1 can sliced water chestnuts
1/2 large red onion (or yellow onion)
4 cloves garlic
1 zucchini (optional)
6 brown mushrooms (optional)
1/4 cup soy sauce
1 Tbsn rice vinegar (or gf liquid aminos)
1 Tbsn sesame oil
1 tsp honey
1/4 tsp red pepper flakes (optional)

TOPPINGS

8 lettuce leaves
1/3 cup roasted peanuts
2 scallions, sliced or julienned
2 red chili peppers, chopped or julienned
Sriracha or other hot sauce (optional)

Drain hearts of palm and water chestnuts. Roughly chop both and set aside
Cut onion into small dice and chop garlic. Prepare toppings, either slice, chop or julienne scallions and peppers. Coarsely chop peanuts. Cut stem end from lettuce and gently separate leaves.
Heat olive oil on medium high in a heavy pan and brown onions, garlic and hearts of palm. Cook about five minutes, or until veggies are seared and browned but not burnt.
Reduce heat and add water chestnuts and zucchini/mushrooms and saute for a few minutes.
Combine soy sauce, sesame oil, rice vinegar and honey in a small bowl. Pour over veggie mixture and cook several minutes.
To serve, spoon veggie filling into lettuce cups (I like a double cup)
Top with scallions, peppers and peanuts. Drizzle with srirachia, if desired.

Root Vegetable Chips with Two Dips

by joycevandenbergporterMay 25, 2016

Root vegetables, I know – they’re homely and mostly relegated to salads and stews… but not any more! These root vegetable chips will please almost anyone, especially people who love savory snacks! They are like a potato chip on steroids, more flavorful and more healthful. Parsnips, red, yellow and pink striped chiogga beets sliced thinly, brushed with olive oil, dusted with salt and pepper, and baked into crispy chips. They are absolutely delicious and crunchy and a great way to get people to eat more non-traditional veggies. I mean, who eats parsnips? Well, a whole group of people ate them and came back for more at my house the other night. I served them with a homemade Lemon, Parmesan Aioli (my go-to dip) and a traditional guacamole, but really they were good enough to stand up on their own. The dips are just extra for people (like me) whole love a good creamy dip or thinks chips can’t be served without guacamole.

I owe the idea for these veggie chips to my sister, Carole. Last weekend I attended a family event and stayed with Carole, who had a recipe for making chips from root vegetables that she wanted to try. I had never made them before but we had fun making them together and were happy with the results. They are very easy to make if you have a mandolin. Just peel and slice the veggies and bake them on low heat for an hour and a half or so until they are crispy. The original recipe my sister used called for them to be cooked at 195 degrees which I eventually increased the heat because they weren’t crisping fast enough for us. There are many root chip recipes out there that call for various oven temperatures (even up to 400) and lengths of time (as little as 30 minutes) but most of the commentary was not positive. I decided this time to bake at 250 degrees because so much flavor is retained with the low temperature and there is little chance of burning. It’s almost like speed dehydrating but it works and everyone loved the results!

Root vegetables are a treasure chest of nutrients in spite of their unattractive and intimidating outer appearance. However, once you cut them open, their jewel toned flesh is revealed. These intense colors are not just gorgeous, they are indicative of their rich nutritional value. Root vegetables are high in vitamins and minerals like iron, calcium and potassium that they absorb from the ground and they are an excellent source of fiber. Even parsnips, which look like white carrots, are loaded with nutrients like their more colorful cousins. Use a combination for maximum nutrition and to ‘Eat the Rainbow”.

TIPS: I sliced the parsnips and the chiogga beets on my mandoline on the thinnest setting but sliced the red and yellow beets on the second setting because I wanted to see if there was a difference in quality. The thicker beets took about 20 minutes longer to cook and were definitly thicker. The thicker you slice, the longer they take to crisp and the yield is smaller. I prefered the thinner chips but the crowd preference was pretty split between thick and thin. For thin slices, you will need one baking sheet per vegetable.

When selecting root vegetables from the market, choose larger specimens as they shrink quite a bit during baking. Also choose smoother skinned ones, if possible. The ‘hairy’ parts are harder to peel, in fact, I had to use the tip of my peeler to remove them.

Using an olive oil spray makes prep easy and fast but you can also use the old fashioned oil and brush. Feel free to add other spices before baking. Chili, curry or garlic powder, ground cumin and cayenne pepper are all good choices.

ROOT VEGETABLE CHIPS

4 root vegetables(any combination of beets, parsnips, rutabaga, carrots, sweet potato, etc)
1/3 cup olive oil (or olive oil spray)
salt and pepper to taste

Peel and trim root vegetables

Using a mandolin or sharp knife thinly slice vegetables lengthwise

Spray or brush oil on the bottom of each baking sheet and arrange veggie slices in a single layer. Spray or brush slices with olive oil and sprinkle with salt and pepper

Bake at 250 degrees for about an hour and a half. Thicker slices can take up to two hours. Remove from oven when crispy and let cool

Serve with dips if desired. (I made a quick Lemon Parmesan Aioli and guacamole)

LEMON PARMESAN AIOLI

1/2 cup mayo (I love Just Mayo)
1/4 cup parmesan, shredded
3 cloves garlic, minced
zest from one lemon

Combine all ingredients and spoon into a small serving bowl

QUICK GUACAMOLE

3 ripe avocados, peeled and seeded
1/2 cup red or yellow onion, chopped
2 roma tomatoes, diced
1/4 cup cilantro, chopped
2-3 cloves, garlic, minced
juice of one lime
1 tsp salt

In a medium bowl, mash together avocado, lime juice and salt. Mix in the rest of the ingredients and spoon into a serving bowl.

Root Vegetable Chips

Servings: 2 cups
Time: 90+ minutes
Difficulty: easy
Print

20160522_164045

ROOT VEGETABLE CHIPS

4 root vegetables(any combination of beets, parsnips, rutabaga, carrots, sweet potato, etc)
1/3 cup olive oil (or olive oil spray)
salt and pepper to taste

Peel and trim root vegetables
Using a mandolin or sharp knife thinly slice vegetables lengthwise
Spray or brush oil on the bottom of each baking sheet and arrange veggie slices in a single layer
Spray or brush slices with olive oil and sprinkle with salt and pepper
Bake at 250 degrees for about an hour and a half. Thicker slices can take up to two hours.
Remove from oven when crispy and let cool
Serve with dips if desired.

LEMON PARMESAN AIOLI

1/2 cup mayo (I love Just Mayo)
1/4 cup parmesan, shredded
3 cloves garlic, minced
zest from one lemon

Combine all ingredients and spoon into a small serving bowl

QUICK GUACAMOLE

3 ripe avocados, peeled and seeded
1/2 cup red or yellow onion, chopped
2 roma tomatoes, diced
1/4 cup cilantro, chopped
2-3 cloves, garlic, minced
juice of one lime
1 tsp salt

In a medium bowl, mash together avocado, lime juice and salt. Mix in the rest of the ingredients and spoon into a serving bowl.

Wheatless Wednesday – Easy Roasted Sole with Lemon & Capers

by joycevandenbergporterMay 4, 2016

Easy and delicious! Forget fussing over fancy sauces or breading and frying. This is a winner in every way! Delicate fillets of sole roasted in a sauce of lemon, capers, parsley, green onions and butter (of course). Best of all, it is ready in less than half hour and it’s such a pretty dish, your family will be impressed.

I pretty much love anything that is cooked with lemon, butter, garlic and fresh herbs, so it’s no surprise that I liked this dish so much. I mean, how can you go wrong? Just toss it all together, throw it in the oven and voila! Dinner is served. I served the sole with sauteed spinach and a combination of long grain brown and wild rice, which was great in sopping up the yummy lemon butter and provided fiber along with bumping up the nutrients.

We all know that fish is a good, lean source of protein that is low in calories and fat but high in vitamins and minerals, including vitamin B. When deciding to prepare fish, make sure it comes from a sustainable source. Seafood Watch is a great source of information on purchasing seafood that is fished or farmed in ways that have less of an impact on the environment and the species. They recommend that the Best Choice is to buy sole from the Western United States and The Gulf of Alaska.

TIPS: If you can’t find sole, you can substitute another light fish, like flounder or seabass. Sole is very thin so most people will eat 2 or 3 fillets, so gauge your audience and their appetites. You can also substitute shallots for the sliced green onions and chives for the slivered scallions, if need be. Non dairy people can successfully use a non-dairy butter that has been cultured, like Miyoko’s. This is an easy company dish that can be prepared before guests arrive and roasted just before salads are served. If you platter the sole, make sure you save the yummy juice to pour over side dishes or vegetables.

EASY OVEN ROASTED SOLE

1.5 lb Sole fillets (about a dozen thin fillets)
1 lemon, juice and zest
1 lemon, sliced
½ cup olive oil
½ cup butter, melted
3 garlic cloves, minced
2 Tbsn capers
4 green onions
1 Tbsn parsley, chopped
1/2 tsp salt
1/4 tsp ground black pepper

Zest lemon and then squeeze the juice.

In a small bowl, whisk together lemon juice, olive oil and melted butter, garlic, salt and pepper.

Rinse and dry fish fillets and arrange them in a single layer in a large oiled baking pan. Overlapping is fine if you need to fit them in the pan.

Pour the lemon butter sauce over the fish.

Slice half of the scallions into thin circles and slice the rest in half vertically and then into thin julienne slivers.
Sprinkle the fish with capers, parsley, lemon zest and green onion circles. Top with lemon slices and scallion slivers.

Roast at 400 degrees F-heated oven for 10-15 minutes. Broil the last 5 minutes. (Yes, it’s done. Don’t overcook!)

Remove from the oven and serve warm. (That’s my plate. You can tell I like my greens…)

Easy Oven Roasted Sole with Lemon and Capers

Servings: 4-6
Time: 25 minutes
Difficulty: easy
Print

20160425_191205

1.5 lb Sole fillets (about a dozen thin fillets)
1 lemon, juice and zest
1 lemon, sliced
½ cup olive oil
½ cup butter, melted
3 garlic cloves, minced
2 Tbsn capers
4 green onions
1 small bunch parsley, chopped
1/2 tsp salt
1/4 tsp ground black pepper

Zest lemon and then squeeze the juice. In a small bowl, whisk together lemon juice, olive oil, garlic and melted butter.
Rinse and dry fish fillets and arrange them in a single layer in a large oiled baking pan. Overlapping is fine if you need to fit them in the pan. Season with salt and pepper.
Pour the lemon butter sauce over the fish.
Slice half of the scallions into thin circles and slice the rest in half vertically and then into thin julienne slivers.
Sprinkle the fish with capers, lemon zest, green onion circles and parsley.
Top with lemon slices and scallion slivers.
Roast at 400 degrees for 10-15 minutes. Broil the last 5 minutes.
Remove from the oven and serve warm.

goodmotherdiet

It's not what you think…

Category Archives: Wheatless Wednesday

Ginger Miso Tofu Noodle Bowl (v, gf)

Ginger Miso Tofu Noodle Bowl

Harvest Vegetable Tart

HARVEST VEGETABLE TART

Veggie Zucchini Enchiladas (gf)

Veggie Zucchini Enchaladas

Steamed Artichokes with Two Vegan Dipping Sauces

Steamed Artichokes with Two Dipping Sauces

Black Bean Quinoa with Cumin Orange Vinaigrette

Black Bean Quinoa with Cumin Orange Vinaigrette

Black & Wild Rice Salad with Roasted Butternut Squash & Pomegranate

Matzo Crack (Vegan and Gluten Free)

Meatless Monday -Vegan Mini Meatloaf

Tips:

Vegan Mini Meatloaves

Meatless Monday – Tofu ‘Steaks’ with Chimichurri Sauce

Tofu Steaks with Chimichurri Sauce

TOFU STEAKS WITH CHIMICHURRI SAUCE

Vegetarian “Beef” Enchiladas

Cheesy Cauliflower Breadsticks

Cheesy Cauliflower Breadsticks

Meatless Monday – Grilled Tofu with Jalapeno Pesto

Grilled Tofu with Jalapeno Pesto

Asian Lettuce Cups with Hearts of Palm (Vegan)

Asian Lettuce Wraps

Root Vegetable Chips with Two Dips

Root Vegetable Chips

Wheatless Wednesday – Easy Roasted Sole with Lemon & Capers

Easy Oven Roasted Sole with Lemon and Capers

Ginger Miso Tofu Noodle Bowl

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HARVEST VEGETABLE TART

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Veggie Zucchini Enchaladas

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Steamed Artichokes with Two Dipping Sauces

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Black Bean Quinoa with Cumin Orange Vinaigrette

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Vegan Mini Meatloaves

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Tofu Steaks with Chimichurri Sauce

TOFU STEAKS WITH CHIMICHURRI SAUCE

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Cheesy Cauliflower Breadsticks

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Grilled Tofu with Jalapeno Pesto

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Asian Lettuce Wraps

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Root Vegetable Chips

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Easy Oven Roasted Sole with Lemon and Capers

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