Meatless Monday – Veggie Tofu Spring Rolls with Asian Dipping Sauce

by joycevandenbergporterOctober 10, 2016

If you’re looking for a new take on salad, these spring rolls are far from boring and the dipping sauce made with almondbutter is so good you might find yourself using it on everything! I took advantage of the gorgeous colors of the season with striped Chiogga beets and pink radish, which are surprisingly sweet raw when thinly sliced. They also create a fun splash of color on your plate. Shredded carrot and purple cabbage and sliced avocado add more crazy color and texture. I added crispy tofu for a protein boost and to make them worthy of a main course, but you can make them all veggie or add rice noodles if you prefer. Best of all, they can be tailored for personal tastes.

I saw a version of these Psychedelic Spring Rolls on Pinterest by @erinireland and couldn’t wait to give them a whirl, of course with my own spin. I love their vibrant and crazy colors which border on the unnatural but is actually the complete opposite, as all ingredients are fresh and organic. If you use seasonal veggies, the wonderful colors and flavors will be different throughout the year depending on what is available.

I have never used rice wrappers before and I must admit that it takes a few tries to perfect the technique. The nice thing about them though, is that they are a fun alternative to tortillas or bread and they are gluten and cholesterol free and low calorie to boot. In addition, they are clear so they really showcase your yummy fillings.

TIPS: Have all ingredients ready before immersing the rice wrappers in hot water to soften. Practice on one or two to perfect the wrapping technique and make sure to fold in the sides before the top and bottom. They will feel sticky at first but that will go away as they dry. If you are using shredded veggies, make sure they are going in the same directions (up and down) instead of crosswise to prevent them from poking out or ripping the wrapper. Add additional hot pepper sauce for a spicier sauce. Be creative!

VEGGIE TOFU SPRING ROLLS WITH ASIAN DIPPING SAUCE

8 rice paper wraps
1 block organic extra firm tofu
1 cup purple cabbage, shredded
2 large carrots, shredded
1-2 avocados, sliced lengthwise
1 Chiogga beet, thinly sliced
1 radish, thinly sliced
small handful fresh mint and/or parsley, chopped (optional)

ASIAN DIPPING SAUCE
1/4 cup almond butter (or creamy peanut butter)
2 Tbsn water
2 Tbsn rice vinegar
2 Tbsn soy sauce (or gluten free aminos)
1-2 tsp hot sesame oil(or regular)
1/4-1/2 tsp grated ginger or ginger paste

Cut tofu in half to make 2 flatter rectangular pieces, then cut into 8 equal sticks.
Place in a single layer on a double layer of paper towels, cover with more paper towels and put a heavy pan on top (to help remove excess liquid) Let sit 10 minutes.

Prepare veggies using a mandolin or a sharp knife.

Arrange prepared veggies on a workspace.

Combine all sauce ingredients in a bowl and stir into a smooth sauce. Add additional water if necessary to thin.

Heat 2 Tbsn olive or avocado oil in a heavy pan. Season tofu with salt and pepper and saute on medium high heat until golden brown on all four sides. Let cool on a paper towel.

Dip rice wrapper in hot water until soft (10 seconds) Remove from water and spread flat on a plate. Arrange vegetables, herbs and tofu in the center with your ‘star’ veggie on the bottom (that is the one that will show).

Fold sides inward, then fold bottom and top inward. Roll as tightly as possible.

Place on a serving platter seam side down and make remaining 7 rolls.

Serve with Asian Dipping Sauce

Veggie Tofu Spring Rolls

Servings: 4
Time: 30 minutes
Difficulty: easy
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Cut tofu in half to make 2 flatter rectangular pieces, then cut into 8 equal sticks.
Place in a single layer on a double layer of paper towels, cover with more paper towels and put a heavy pan on top (to help remove excess liquid)
Prepare veggies using a mandolin or a sharp knife.
Arrange prepared veggies on a workspace.
Combine all sauce ingredients in a bowl and stir into a smooth sauce. Add additional water if necessary to thin.
Heat 2 Tbsn olive or avocado oil in a heavy pan. Season tofu with salt and pepper and saute on medium high heat until golden brown on all four sides. Let cool on a paper towel.
Dip rice wrapper in hot water until soft (10 seconds) Remove from water and spread flat on a plate. Arrange vegetables, herbs and tofu in the center with your ‘star’ veggie on the bottom (that is the one that will show).
Fold sides inward, then fold bottom and top inward. Roll as tightly as possible.
Place on a serving platter seam side down and make remaining 7 rolls.
Serve with almond sauce

Wheatless Wednesday – 5 Ingredient Thai Pumpkin Soup

by joycevandenbergporterDecember 16, 2015

Brrr…It’s cold outside. Warm up with this easy and delicious hot soup. With only 5 ingredients, including pumpkin from a can, this tasty vegan soup is ready in less than 10 minutes. (Deborah, this one is for you!) With a bit of spice from red curry paste, this soup will delight your tastebuds and warm you from your head to your toes. Best of all, the recipe is so quick and easy, making it a great last minute throw together meal with items straight from your pantry. It just tastes like it’s been bubbling away on the stove all day. Just add crusty bread or a salad and dinner is ready. Sometimes you just need to get dinner on the table STAT or it’s going to be takeout again…This is a recipe I spotted on Foodie Crush which is a great source of foodie inspiration so check out her site, but I think the original recipe is from “The Instant Cook”‘ by Donna Hay.

We know that using canned pumpkin is a time saver and allows us to use pumpkin all year around and not just in the Fall/Winter when it is in season, but is canned pumpkin as healthful as fresh? It actually appears that it does have some other benefits than just being convenient. ‘Canned pumpkin has a concentrated density so has more calories per serving than fresh pumpkin and higher amounts of several essential nutrients. One-half cup of canned pumpkin has 40 calories, 9 grams of carbohydrates, 5 grams of fiber, 0.5 gram of fat, 5 milligrams of sodium and 2 grams of protein, according to the University of Illinois. One-half cup of canned pumpkin has 17,500 international unites of vitamin A, almost twice the amount one-half cup of fresh pumpkin provides. This serving also includes 4.8 milligrams of vitamin C, 40 milligrams of calcium and 2 milligrams of iron. Canned pumpkin offers more fiber, protein, vitamin A, calcium and iron than fresh, boiled pumpkin.’ (Jillian Michaels) Some cooks actually prefer canned pumpkin to fresh, especially in baking, probably due to it’s density of nutrients and thicker, less watery consistency.

Photo Credit: http://d1jrw5jterzxwu.cloudfront.net

So don’t feel like a deadbeat cook for using canned or boxed pumpkin. Just think of yourself as making smart choices, but do make sure you buy organic canned pumpkin that does not contain any salt, spices or ingredients other than pumpkin. The label should indicate that it is organic pumpkin with nothing added, especially pumpkin pie spice and/or sugar.

TIPS: If you are a purist and prefer to use a fresh pumpkin instead of the canned variety, choose a 2-3 pound pumpkin, peel, seed and chop it and simmer in veggie broth or water for about 5-10 minutes or until pumpkin is tender. Puree in a food processor, blender or with an immersion blender until smooth then return to the pan.OR you can cut the pumpkin in half, scoop out the seeds and roast it until soft. Remove the skin, then puree it. Continue the recipe at the coconut milk stage. To add more protein, add chunks of tofu, toasted pumpkin seeds or cooked quinoa and cook until warmed through.

5 INGREDIENT THAI PUMPKIN SOUP

2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
1 large red chili pepper, sliced

cilantro for garnish (optional)

In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.

Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.

Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

5 Ingredient Thai Pumpkin Soup

Servings: 4-6
Time: 10 minutes
Difficulty: easy
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2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon or more
1 large red chili pepper, sliced
cilantro for garnish (optional)

In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

Wheatless Wednesday – Butternut Squash and Lentils with Cumin and Lime

by joycevandenbergporterMarch 18, 2015

Here’s a marriage made in heaven! Two of my favorite foods, creamy butternut squash paired with earthy lentils is divine in this dish with shallots, pecans, cumin and lime. Yum! Best of all it’s simple, delicious and good for you. Butternut squash is my favorite of the hard winter squashes and still in season. Butternut squash has a natural sweetness that really shines when brushed with olive oil and roasted, and it is loaded with vitamins and minerals, as evidenced by it’s brilliant orange color.

Lentils are not beans or seeds. They are edible pulses (or legumes) which are a great source of plant protein. They range in color from yellow to black with shades of red, green and brown in between. The most common lentils found in American markets is the brown lentil which is mild and holds it’s shape pretty well after cooking, although it can get mushy if cooked too long. My favorites are the green (French Green Puy Lentils to be specific) and the black (Beluga Lentils) which are prized in the lentil world as they have a nuttier flavor, exquisite colors and hold their shape extremely well. Red lentils are also fairly easy to find. They are probably the sweetest of the lentils but tend to get mushy when cooked and are wonderful for thickening soups and stews. I chose the black lentils for this dish, partially because of the color contrast with the bright orange squash but also because their compact character almost acts as a condiment and compliments the squash without overwhelming it or becoming a soggy mess.

Photo courtesy of http://www.anansana.com

TIPS: Butternut squash is not that hard to peel but if you are looking for a shortcut, many supermarkets offer it already pre-cut. Go for it. That is a big time saver! This recipe calls for about 2 pounds of cut up squash (a large butternut). Supermarket packages of cut up squash are usually 16 to 18 ounces, which is equal to a small squash. This recipe can easily be cut in half to accommodate a smaller amount of squash or to serve only a few people. Any kind of lentils will work except for yellow or red lentils which don’t retain their shape and are better suited to soups and stews.

BUTTERNUT SQUASH AND LENTILS WITH CUMIN AND LIME

1 large butternut squash (about 2 pounds)
2 large shallots
1/4 cup olive oil
1 Tbsn cumin (or more)
1/2 cup pecans or walnuts, roughly chopped
1/2 cup lentils (black, green or brown)
1 Tbsn fresh thyme or 1 tsp Italian Seasoning
salt and pepper to taste
2 Tbsn fresh lime juice (or to taste)

Preheat oven to 425°F. Halve, peel, and seed squash and cut into 1 inch cubes.

Peel and thinly slice garlic and shallots

Pile squash, shallots, garlic and pecans in a shallow baking dish large enough to sit in a single layer. Sprinkle liberally with cumin, salt and pepper. Drizzle with olive oil and toss to combine.

Spread in a single layer and bake in the middle of oven until almost tender, about 25 minutes, tossing gently every 10 minutes or so. If you like your shallots crispy and browned, push them towards the outside of the pan.

While squash mixture is baking, cook lentils according to directions using broth instead of water, if desired. I also like to add a pinch of cumin. Different kinds of lentils require different cooking time and liquid. Don’t overcook or they will fall apart. Lentils should taste cooked but still be slightly al dente and retain their shape.(about 20 minutes, uncovered). Drain any excess liquid and set aside uncovered.

Add lentils to squash mixture. Squeeze lime juice over the top and season with more salt and pepper, if necessary. Toss gently to combine.

Serve warm or at room temperature.

Butternut Squash and Lentils with Cumin and Lime

Servings: 6
Time: 45 minutes
Difficulty: easy
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Preheat oven to 425°F. Halve, peel, and seed squash and cut into 1 inch cubes.
Peel and thinly slice garlic and shallots
Pile squash, shallots, garlic and pecans in a shallow baking dish large enough to sit in a single layer. Sprinkle liberally with cumin, salt and pepper. Drizzle with olive oil and toss to combine.
Spread in a single layer and bake in the middle of oven until almost tender, about 25 minutes, tossing gently every 10 minutes or so. If you like your shallots crispy and browned, push them towards the outside of the pan.
While squash mixture is baking, cook lentils according to directions using broth instead of water, if desired. I also like to add a pinch of cumin. Different kinds of lentils require different cooking time and liquid. Don’t overcook or they will fall apart. Lentils should taste cooked but still be slightly al dente and retain their shape.(about 20 minutes, uncovered). Drain any excess liquid and set aside uncovered.
Add lentils to squash mixture. Squeeze lime juice over the top and season with more salt and pepper, if necessary. Toss gently to combine.
Serve warm or at room temperature.

Wheatless Wednesday – Roasted Cod with Fennel, Potatoes and Rainbow Carrots

by joycevandenbergporterJanuary 21, 2015

What do you make for dinner when you haven’t been to the market in days? I found myself home the other day with just my youngest son, Jackson, who would no doubt wander into the kitchen around dinner time with high hopes of something delicious bubbling away on my stove, thus saving him a trip to a local takeout place. Looking around my kitchen for ideas, I found my pantry to be a bit bare. It’s still taken a hit from having everyone around for the holidays and I have yet to properly restock. I’m also at the end of my first CSA box and have only a few remaining rainbow carrots and a large bulb of fennel plus a bag of mixed baby potatoes sitting on my counter that I had purchased at the market. So I immediately thought of roasting the vegetables which gives them a wonderful caramelyness (I know, not a word). That right there would be enough for me for dinner , maybe with a small bowl of spiced plain yogurt to dip them in, but perhaps not a 20 year old on a muscle quest who goes to the gym every day. Luckily, I remembered buying a large bag of individually flash frozen, wild caught cod fillets and quickly had two defrosting on the counter. Surprisingly, they were completely defrosted in less than an hour. I could have easily sped up the defrosting process by placing the frozen fish (in their plastic bags) in a bowl of cool water but I had plenty of time, this time. I threw in garlic, spices and a drizzle of olive oil then topped with lemon zest for quite a nice little dinner for two. Not bad considering I never left the house to go shopping. It pays to keep a few good veggies on your counter, like potatoes, onions and squash, that have a long shelf-life, as well as some of your favorite go-to foods in the freezer. It certainly makes life easier!

I really love colorful foods and I’m a complete sucker for the artistic displays of veggies at supermarkets and farmer’s markets. I can easily walk by bins of brown or yellow potatoes but show me baby potatoes in a combination of white, red and purple or carrots ranging from yellow to orange to brown and purple, and I absolutely cannot resist. Take those tri-colored potatoes, for example. I didn’t need them but they practically jumped out of their gorgeous display and into my cart! Well it turns out that the more colors you eat in a day, the more likely you are to get the wide range of nutrients you need. I’m sure you have heard the term, “Eat the Rainbow”. Check out the chart and get your food to start working for you!

TIPS: This meal can also be made as a one pot meal. Just roast the vegetables for 10 or 15 minutes first, then scoot them out of the way to make room for the fish. Roast it all together for another 10 to 15 minutes. Makes for an easy clean up! I prefer to scrub the carrots with a sponge instead of peeling, as so many of the nutrients are on or right under the skin. A good scrubbing will leave the carrot skins clean, smooth and shiny. Larger, older carrots may need to be peeled as the skins can get bitter. In slicing wedges of fennel, don’t remove too much of the root end or there won’t be enough core to keep the wedges together.

ROASTED COD WITH FENNEL, POTATOES AND RAINBOW CARROTS

1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
3/4 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.

Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge

Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds) and place in a rimmed baking dish with the carrots and fennel. You can arrange them separately or jumble them all together.

Pre-heat oven to 425° F. Toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, 1/4 teaspoon red pepper flakes, ½ teaspoon salt, and ¼ teaspoon pepper.

Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.

While vegetables are cooking, prepare fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.

Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.

After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.

Serve the fish with roasted vegetables and lemon wedges on the side.

Roasted Cod with Fennel, Potatoes and Rainbow Carrots

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
1/8 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.
Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge
Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds)
Pre-heat oven to 425° F. On a rimmed baking sheet, arrange the vegetables and toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.
While the vegetables are roasting, prepare the fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.
Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.
After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.
Serve the fish with lemon wedges and roasted vegetables.

PHOTO CREDITS:

Eat The Rainbow Chart – DBStrength.com

Meatless Monday – Black & Wild Rice with Roasted Squash

by joycevandenbergporterJanuary 27, 2014

Forbidden Rice, the name conjures up visions of colorful satin, harem pants and priceless jewels. Forbidden rice (also called black or purple rice) may have gotten its name from ancient China when it was considered the finest grain (due to its rarity and high nutritional value) and only emperors were allowed to eat it. Luckily for us, forbidden rice is much more readily available and is becoming more popular as a food staple. It has a wonderful nutty flavor and consistency, and that glorious color that turns your rice dish into a masterpiece – plus its loaded with fiber and nutrition. ‘Black rice was proclaimed as a ‘superfood’ worldwide largely thanks to an important piece of research by Dr. Zhimin Xu, titled “Black rice rivals pricey blueberries as source of healthful antioxidants”. The research stated that “just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants”‘ (Wikipedia)

I love forbidden rice, pretty much any way I’ve ever had it, but have to admit that this recipe from Bon Appetite (January, 2014) is simply the best. I decided to try it because the photo in the magazine was just so beautiful, but as I was making it, I thought some of the ingredients (like pomegranate seeds and microgreens) seemed out of place so I was tempted to leave them out. I’m glad I didn’t because every ingredient adds another unique burst of flavor. I tasted the dish both with the honey, vinegar dressing and without. Both ways are good but the dressing makes it taste a bit more like a salad rather than a main course. I did not have pistachios so substituted pepitos (shelled pumpkin seeds) which tasted great. You can also substitute sprouts or fresh herbs like cilantro or parsley for the microgreens. This dish is meant to be served at room temperature which makes it perfect to bring to a party or for a buffet. Sometimes its nice to have a fuss free meal that doesn’t have to be served piping hot. You can make it ahead and chill it in the refrigerator (without the microgreens). Just bring it to room temperature, add the greens and toss.

I was inspired to make a Caesar salad when I saw a package of Kali Parmesan Crisps in Whole Foods. They add a delicious salty crunch in place of croutons. I looked up the recipe out of curiosity. Its only finely shredded parmesan cheese, spread into circles and baked for 5 minutes. Next time I will make them at home.

Ingredients:

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

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.

Black and Wild Rice with Roasted Squash

Servings: 6
Time: 45-60 minutes
Difficulty: medium
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