sweet potato & carrot casserole
Ingredients
- 6 Large Sweet Potatoes (about 5 lbs.)
- 1 ½ lbs. Carrots, sliced
- ½ cup or 1 cup plant-based milk (depending on the consistency you prefer)
- 2 Tbsp. Date Paste
- Recipe for Date Paste: 1 lb. dates, pitted, soaked overnight 1 cup liquid (water, unsweetened non-dairy milk, or juice)
- 1 tsp. lemon zest(optional)
- 1 tsp. nutmeg
- 1 tsp. cinnamon
- A dash of freshly ground pepper
- Ingredients for the topping: 4 Tbsps. Maple Syrup, 4 Tbsps. Almond Butter, 4 Tbsps. White or whole wheat flour, 1 Cup Oats or Wellness Forum Health Multi-Grain Cereal, 1/2 cup chopped walnuts
Instructions
Step 1: Preheat oven to 400 degrees. Bake sweet potatoes for 1 hour or until tender.
Step 2: Meanwhile, steam carrots until tender.
Step 3: Process Carrots in food processor and put in a large bowl.
Step 4: Peel and cube sweet potatoes. Process in batches in the food processor until smooth. Add sweet potatoes to the carrot mixture. Stir in plant-based milk and next 5 ingredients, stirring until blended. Spoon mixture into a 9 x 13 inch baking dish.
Step 5: For the topping, in a medium bowl whisk together maple syrup and almond butter until smooth. Add oats and flour. Toss to combine. Spoon topping over the sweet potato & carrots. Lightly press down.
Step 6: Bake at 350 degrees for 30 minutes (covered).
Squash and sweet potato bisque
Ingredients
- 1 - Acorn squash,
- 1 sweet potato
- 1 medium onion
- 1 sweet pepper (orange or yellow)
- Herbs: thyme, sage, rosemary
- Salt and pepper to taste
- 1 -2 cups vegetable broth
Instructions
Preheat oven to 35o. Slice the squash in half and scoop out seeds; slice sweet potato in half lengthwise; peel and cut onion in large chunks; cut pepper in half and scoop out seeds and stem. Add about 1/2 teaspoon of each of the herbs in the center of the squash and rub into the flesh. Place the squash and potato face down, along with the other vegetables on parchment paper lined baking sheet. Roast for about 30 minutes or until the squash and potato are tender. (Your kitchen will smell wonderful). Let vegetables cool and scoop out the potato and squash flesh into a blender. Add the other vegetables with about 1-2 cups of the broth. This will depend on how thick you want your bisque. Blend until completely pureed. Transfer to stock pot and heat, stirring well. Add salt and pepper to taste. Top with sunflower seeds or pepitas!
SUMMER PASTA SALAD
Ingredients
- 8 OZ pasta (any kind you prefer)
- 1 small head broccoli, cut in small pieces
- 8 0z cherry tomatoes (or 2 tomatoes diced)
- 4-5 cloves garlic
- 1 cucumber
- 1 can chickpeas (reserve the liquid)
- 1/2 can pitted olives
For dressing:
Add reserved chickpea liquid (aka aquafaba), 1/3 cup white balsamic vinegar (or any vinegar of your choosing) to a bowl. Add salt & pepper to taste, 1 teaspoon each of dried oregano and basil. Whisk all ingredients together until frothy.
Instructions
Cook the pasta according to package directions. When the pasta is about 2 minutes away from al dente, add the broccoli. Drain and let cool. While pasta is cooking, sauté the garlic together with the chickpeas until lightly browned. Oil free cooking is the best for low fat, but if using olive oil, use a sprayer and lightly spray the garlic and chickpeas. Set aside to cool. When pasta and broccoli are cooled, toss together with the other ingredients, including the garlic and chickpeas. Toss with the dressing.
tofu mayo
Ingredients
- 1 package firm silken tofu
- 1 teaspoon dry mustard (can substitute regular mustard)
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 3 tablespoons red wine vinegar
Instructions
Combine all ingredients in the bowl of a food processor (I use my Ningxia smoothie cup) Puree until smooth and creamy. Store in refrigerator. Use within 10 days.
Your Wellness Lifestyle Starts HereWhat Exactly is Tofu Anyway?
I always thought that Tofu would be a cute name for a white fluffy kitty, or maybe a Yorkie dog! But that aside, I hear a lot of misinformation about Tofu.
Tofu is an Asian food made from soybeans. Production involves first soaking soybeans in water to create soy milk. The milk is then curdled using a substance such as calcium sulfate or lemon juice. From there, curds are separated from the whey and usually packaged in block form. It is sold in a variety of options, from soft to extra firm, and they differ mainly in the amount of water retained.
Tofu is not scary, and it does not cause breast cancer, contrary to popular beliefs (even from doctors). It is not an estrogenic product, meaning that it does not contain estrogen like in dairy products (that's a subject for another time). Tofu comes from a plant; therefore, it is phytoestrogenic. Phyto means plant. The Asian population of women have the lowest rates of breast cancer. If you are experiencing hot flashes, add some soy to your diet.
It’s pretty easy to cook with and can be made into just about anything including a wide variety of breakfast, lunch, dinner, dessert, snack, and condiment options. There are two main types of tofu—silken and regular. Silken tofu is often called Japanese-style tofu, as well as soft or silk. It has a more delicate texture and will fall apart if not handled carefully. Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and with different amounts of water.
Silken Tofu (Japanese-Style) for Use in Creams and Sauces
Silken is the creamiest type of tofu, and it is labeled with different consistencies—soft, medium, firm, and extra-firm—depending on how much soy protein it contains. Silken is the best option for blending into sauces, creams, mayo, and dressings.
Regular Tofu (Chinese-Style) for Use in Stir Fries, Baked Dishes, or Grilling
Regular tofu is sometimes called Chinese-style and is usually sold in plastic containers in the refrigerated section of supermarkets.
It is also labeled with different consistencies from soft to extra firm, depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu, though not quite as smooth and creamy. These two types are usually interchangeable for most recipes.
Firm or extra firm regular tofu is best used in tofu stir-fry recipes, making baked tofu, or any dish where you will want the tofu to retain its shape.
Medium through extra firm regular tofu is progressively denser with a lower water content. These types of tofu should be drained and pressed to remove the water content.
Two Options for Draining and Pressing:
- Traditional Way – Slit the package and drain excess water over a sink. Next place the tofu block on an absorbent surface such as layered paper towels or a dish towel. Now, use another dish towel or paper towels to place on top of the block and top with a heavy plate or cast-iron pan. Allow to continue to drain under pressure for approximately 30 minutes.
- Quick and Easy Way – After purchasing tofu in plastic container from the produce section of the grocery store, bring it home and place directly in the freezer. This greatly lengthens the time allowed for using it, since it won’t be spoiling within a couple of weeks. When ready to use in a stir fry or other dish, defrost completely by either placing in the refrigerator for 24+ hours, or submerging in a large bowl of very warm water. If submerging, it will take an hour or so and will require changing the water a couple of times to make sure it stays very warm. Once defrosted, open the container and drain out excess water. You will notice that the molecular structure of the tofu has actually changed. It is much firmer and more sponge-like. It can now be handled with ease and the water can be squeezed out of it using your hands, just like wringing out a sponge.
Marinating Tofu
One of the most common complaints about tofu is its bland flavor. I happen to think that is one of its best attributes, because a good marinade can infuse it with flavor from the inside-out.
Ready for Cooking
After marinating, it’s time to cook, and there are a number of different options. It can be cooked as is or coated with breading or cornstarch. Cornstarch helps get the tofu’s exterior deeply golden brown and crispy when frying or baking. Here are five ways to cook tofu:
- Air frying gets tofu the crispiest. Just place in the basket—coated or not—and cook at 375 degrees Fahrenheit for approximately 20 minutes. Stop after the first 10 minutes to toss and then finish cooking.
- Pan Frying requires a good non-stick pan and very hot surface. Rather than adding oil to the pan, use a little bit of the marinade to brown the tofu. After it has turned a golden brown, add vegetables, rice, noodles, or anything else desired.
- Steaming involves elevating the food above the water with a steamer, traditionally. Spicing the food has to wait until after. However, take the easy way and just add tofu at the same time you cook the vegetables in a stir fry. Since stir fry veggies take only minutes and leave a light crunchy texture, adding the tofu at the same time and covering with a lid for a few minutes allows it to steam and warm thoroughly, as well as soak up more flavor from the sauce or marinade. The tofu will not get crunchy using this method.
- Baking requires using parchment paper or a silicone baking mat to keep food from sticking. Cook at 400 degrees for 20-30 minutes, because ovens differ.
- Grilling is another great way to cook tofu is to grill tofu kabobs.
I love to make tofu mayo to use in salads and on veggie burgers and will be posting the recipe under "Dressings", as well as some simple stir fry recipes using tofu.
Sources: Terri Edwards, CNS Kitchens
