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Tofu Bento Bowls

10 Jun

A light dinner for a warm summer night.

A vegetarian take on the Japanese bento box, the containers with separate compartments usually used for  lunch to-go.

Vegetarian Times Magazine is a great resource for healthy vegetarian meals. This Tofu Bento Bowl, along with the Hearty Grain Soup With Beans and Greens and the Peanut Butter Banana Bread With Chocolate Chips are some of my favorite recipes that I tend to make over and over.

Finally, I felt satisfied with my skillet tofu skills. The secret? I drained and patted the tofu until it was nice and dry, which, as so many tofu experts preach, is the best way to ensure a great tofu product. No excess water to interfere with the heat and the sauce that flavor the tofu. I also tried not to turn the tofu very often; I just let it get nice and brown and flipped it only once or twice.

Tofu Bento Bowls

serves 6, adapted from Vegetarian Times Magazine (october 2006 issue)

For some crazy reason, I did not have hot chili-garlic sauce (I know, I need to get on that asap). I omitted the chili-garlic sauce and instead used a combo of a spicy chili sesame oil and a regular dark toasted sesame oil. I also sprinkled a few red chili flakes into the mix for an added kick. 

I also used lime instead of lemon because that was what I had on-hand. 

You could also omit the yogurt in the recipe to make this a vegan meal. And if you use a gluten-free soy sauce, this could be a gluten-free meal! Boom.

Spicy Tofu

1/4 cup low-sodium soy sauce

1/4 cup hot chili-garlic sauce

2 Tbsp. dark sesame oil

14-oz. extra firm tofu, cubed

5 green onions, finely chopped (about 1/2 cup)

1/4 cup nonfat plain yogurt

2 Tbsp. lemon juice

Salad

1/4 cup low-sodium soy sauce

2 Tbsp. lemon juice

1 Tbsp. minced fresh ginger

1 tsp. hot chili-garlic sauce

2 cups cooked brown rice

4 1/2 cups mixed baby greens

2 carrots, peeled into ribbons

1 cucumber, thinly sliced (about 1 1/2 cups)

1 avocado, peeled and sliced

1 Tbsp. toasted sesame seeds

To make the Spicy Tofu: First, drain and pat your tofu dry. Wrap it in paper towel and put a skillet on top to ensure that the tofu dries out. Change the paper towel a few times.

While the tofu is drying, whisk together the soy sauce, chili-garlic sauce (if using), and sesame oil in a bowl. Cube the tofu and add it to the sauce mixture. Heat a nonstick skillet over medium heat. Let the pan get hot. Add the tofu in one layer and cook it for about 10 minutes, or until browned, turning occasionally. Save the remaining sauce. Cool the tofu.

Add the green onions, yogurt, and lemon juice to the remaining sauce. Toss it with the tofu.

To make the Salad: Whisk together the soy sauce, lemon juice, ginger, and chili-sauce in a bowl (I added some more scallions to the dressing). Mound the rice into bowls. Top with greens. Add the carrot ribbons, cucumber slices, avocado, and tofu. Sprinkle with sesame seeds and serve with the sauce.

Nutrition Info Per Serving: 297 calories, 12g protein, 15.5g total fat (2g sat. fat), 30g carbohydrates, 0mg cholesterol, 858mg sodium, 6g fiber, 3g sugar

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3 Bean Summer Salad With Corn, Tomato, Avocado, & Lime

28 May

A colorful healthy salad to ring in the summer. This salad was inspired by Cooking Light’s Summer Salad  slide show. I don’t own a grill, so I adapted the recipe to accommodate my NYC apartment lifestyle.

A delight on its own with some fresh ground pepper.

Perfect with feta (or cotija) stuffed into lightly fried corn tortilla tacos. Or simply pair the salad with tortilla chips for a crunchy appetizer or snack.

This also makes a nice little side dish to accompany some heart-healthy salmon (I purchased my salmon already grilled and cooked at Whole Foods).

3 Bean Summer Salad With Corn, Tomato, Avocado, & Lime

from CookingLight

makes 12 servings (serving size: 2/3 cup)

If you have a grill, you can grill your onion, corn, and jalepeno (click on the link to the Cooking Light recipe). If you do not have a grill, follow my directions below

1 pint cherry or grape tomatoes, halved

1 teaspoon salt, divided

1 jalapeno, minced

1/2 of a large onion

3 ears of corn, shucked from the cob

1/3 cup cilantro, chopped

1/3 cup lime juice

1 can pinto beans, no salt added, drained and rinsed

1 can black beans, no salt added, drained and rinsed

1 can kidney beans, no salt added, drained and rinsed

2 avocados, peeled and diced

olive oil, for sauteeing

Place the sliced tomato halves in a large bowl. Add 1/2 teaspoon of salt, mix, and let this sit while you prepare the rest of the salad.

In a large saute pan, heat some olive oil. Add the onion and saute for about 5-7 minutes. Add the jalapeno and corn and saute for another 5-7 minutes.

Add  the corn mixture to the bowl of tomatoes and toss with the remaining 1/2 teaspoon of salt. Add the beans, cilantro, lime juice, and avocado. Grind some fresh pepper over the top and enjoy.

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The Lunch Crunch: Israeli Couscous Salad With Miso Dressing

19 May

I am no stranger to Israeli couscous salads. They are the perfect throw-together meal. Salad as an entree. Grain + veg. + protein. Check.

And after this year, I am no stranger to the wonders of white miso. I have been cooking up a miso storm this year. From satisfying miso soup with soba noodles to a cozy carrot soup with miso and sesame. From roasted veggie + tofu miso red curry smash to wild rice salads with all the fixings. And Chef Chloe has an excellent recipe in her cookbook for miso-glazed eggplant. All of these recipes are absolutely fantastic.

Israeli Couscous + Miso may not sound like they go together, but the buttery smooth rounds of couscous combine perfectly with the creamy flavor of the miso. And all those crunchy veggies, seeds, and nuts provide the texture to keep my mouth entertained.

This salad is totally vegan. It could be made gluten free if you switch out the couscous with brown or wild rice. You could still stay vegetarian and add a poached or hard-boiled egg (or cubed tofu) as an extra boost of protein to complement the salad.

Psst…did you know that radishes produce a compound shown to help support the body’s natural detoxification system? The skin is a major detox organ in the body, so the more radishes and detoxifying foods we eat, the clearer and healthier our skin will look! Get into it.

Couscous Salad

1 (~6oz) box of Israeli couscous (or any grain that you like)

2-3 large handfuls of spinach

1 bundle of radishes, cubed

1 red bell pepper, chopped fine

2-3 large carrots, chopped and cubed

1/4 cup pumpkin seeds

1/4 cup slivered almonds

1/2 cup miso dressing (see recipe below)

Make the couscous according to the directions on the box (toast the couscous in a pot, pour boiling water over it, simmer until done).

In a large bowl, combine the spinach with the chopped vegetables, pumpkin seeds, and almonds. Add the cooked couscous (I like to add the couscous when it is still warm). Toss the salad and add the dressing, a little at a time, to your liking.

Miso Dressing:

From My New Roots

makes 1/2 cup of dressing

1/4 cup light white miso

1 tablespoon extra virgin olive oil

1 tablespoon rice vinegar (or apple cider vinegar)

2 tablespoons water

1 teaspoon maple syrup

1/2 teaspoon toasted sesame oil

1/2 teaspoon tamari or soy sauce

Whisk all ingredients together. Leftovers can be stored in a glass jar in the fridge for up to a week.

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Spanakopita with Harissa/Bengali-5-Spice Roasted Cauliflower

17 Apr

Spanakopita. Spinach Pie. Feta + Spinach wrapped up in flaky filo. Served up with some harissa and bengali-5-spice roasted cauliflower. Roasted cauliflower pairs swimmingly with any dinner. Easy and healthy. I had leftover harissa from when I made a variation of Heidi’s Harissa Noodles. I had leftover bengali-5-spice from when I roasted these nuts. Bam! to using leftover spices and sauces.

I’m totally into spanakopita. These tasted so savory and lovely. Not to toot my own horn or anything, but I think I made a darn good meal.

Making spanakopita would be a great dinner party idea or date night activity, and even a way to involve the kiddos with making dinner. While I was perfectly capable of doing everything myself, it would have been nice to have an extra pair of hands to help pass the filo sheets, brush with butter, and fill and roll. Filo dough dries out quick, so just remember to be efficient when time comes to fill and roll. And you can always patch things up or just discard a sheet of filo if it rips.

Feta and spinach are the stars here. Onion adds a deeper flavor. Nutmeg gives it that cozy comfort hint. The egg makes it all stay rich and together. Butter for brushing. Lemon for squeezing. Salt and pepper for good measure.

Above you see the filling all mixed together and ready to go.

Filling gets placed on the bottom center of the rectangle of filo (2 sheets).

Edges get folded in (“hot dog” style as some call it).

Folding upward in an attempt to make a triangle. I had issues with this because I’m not great with geometry. Let’s see how you fare.

I wholly approve of round-shaped spanikopita. Any shape you make them, these darlings taste so friggin’ dang good!

Spanakopita

adapted from David Lebovitz

makes 8-10 triangles (I got 10)

2 tablespoons olive oil

1 medium onion, peeled and chopped

1 clove garlic, minced

1 10-oz package frozen spinach, thawed in the fridge overnight and then drained (you could use fresh, too, if you prefer)

1 8-oz block feta cheese

big pinch of freshly grated nutmeg

fresh ground pepper

1/2 of a lemon, juiced

1 egg

2 oz butter, melted

1/2 of a 16 oz box (1 package) of filo dough, thawed in the fridge overnight

Before beginning, make sure that the spinach is defrosted and drained (I broke the spinach up with my hands, set it in a strainer, and pushed down with paper towel to ensure that it was fully drained). Also, melt the 2 oz of butter either in a little pan or in the microwave and set aside while you prepare everything else.

Heat the olive oil in a skillet. Add the onion and saute until translucent, about 5-7 minutes. Add the garlic clove and saute for 1 minute more. Add the spinach and stir until everything is mixed together and cooked through, about 2-3 minutes. Turn off the heat and set aside to cool down a bit.

In a bowl, crumble the feta and add grated nutmeg, fresh pepper, lemon, and a tiny pinch of salt (remember, feta is already quite salty). Stir together. Add the spinach and onions and stir everything together. Taste and adjust seasonings. Stir in the egg until everything is mixed together.

Now comes the tricky part. Take a dish towel and get it damp with water. Unroll the filo dough and cover it with the damp dish towel.

Working quickly, take one layer of filo out, brush it lightly but thoroughly with melted butter. Lay another sheet of filo on top and brush it with butter as well. Spoon about 1/4 cup of filling onto the bottom center, about 1-inch from the edge. Roll the two edges over the filling (lengthwise) to encase the filling. It should look like a long rectangle with the filling at the far end. Brush the exposed surface of the filo with butter and fold one corner diagonally over the filling, then continue folding keeping the triangle shape and brushing the exposed surfaces of the filo with butter, until you have a neat triangle (I did not get neat triangles, but I had nice shapes that encased my filling anyway). Brush the top with butter and set on a baking sheet in the freezer.

Continue making more spanakopitas with the remaining filling. Once all the spanakopitas are frozen, store them in a freezer bag until ready to bake. If well-wrapped, they’ll keep for a couple of months.

To bake the frozen spanakopita, preheat the oven to 350F and put the frozen triangles on a baking sheet, then brush each with butter. Bake for 30 minutes, or until deeply-golden brown. If you’re baking them without freezing them first, they’ll take less time to bake, so check them before the recommended baking time.

Harissa & Bengali-5-Spice Roasted Cauliflower

1 head of cauliflower, chopped

1 tablespoon harissa (I bought mine at Whole Foods)

1 tablespoon olive oil

1 teaspoon bengali-5-spice (see my recipe here)

few pinches of salt

Heat the oven to 350 degrees F.

Mix together cauliflower with harissa, olive oil, bengali-5-spice, and salt. Spread onto a parchment lined baking sheet and roast for about 35-45 minutes, stirring once or twice while baking.

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Gypsy Soup

9 Apr

Gypsy Soup

Salty feta crumbles. Soft curls of Parmesan.

Barely wilted lacinato kale, forest green.

Tender chickpeas with rough cut veggies and just enough liquid to eat from a bowl.

Gypsy soup, a delightful vegetable soup that you can mix and match with whatever orange and green vegetables you desire. Will last you for daysss. Yay to getting those veggies into the diet.

My trick to a great soup is to finish with a tiny drizzle of balsamic. I add the vinegar, then top with tons of cheese, and I’m good to go.

Gypsy soup

Serves 8-10; you can cut the recipe in half if you think this will be too much, but I appreciate a batch of soup that will last me a while. You can also freeze the soup, just see below in the directions…
Ingredients
4 tablespoons olive oil
2-3 medium yellow onions, chopped coarsely
6 stalks celery, chopped
8 medium cloves garlic, minced or pressed
1 jalapeno, seeds and membrane removed, diced
1 large sweet potato (or winter squash), peeled and chopped into 1-inch pieces
2 large carrots, sliced into thin coins or roughly chopped
2 small zucchini, chopped
28 ounces crushed tomatoes
2 cans chickpeas (the original recipe uses about 3 cans)
5 cups liquid (I used 4 cups water + 1 cup veg. broth)
3 teaspoons kosher salt
2 teaspoons turmeric
4 teaspoons mild paprika
1 bay leaf
Dash of cayenne
1 pound greens (I used a mixture of kale and mustard greens), trimmed and, if large, cut into 2-inch-wide pieces

Parmesan or Asiago cheese + crumbled feta, for topping (or any other yummy salty cheese)

Balsamic vinegar, for drizzling

Directions

In your biggest pot, heat the olive oil. Saute the onions, garlic, celery, and jalapeno until aromatic and beginning to soften, about 5-7 minutes. Add the sweet potato and carrots and continue to saute, stirring occasionally, for another 5 minutes or so. Add the zucchini, tomatoes, chickpeas, broth/water, salt, turmeric, paprika, bay leaf, and cayenne. Stir and bring to a boil. Reduce to a rapid simmer, stirring occasionally until sweet potato and carrots are tender. Stir in the greens, allowing to wilt before removing the soup from the heat.

Serve with a good dusting of cheese and a small drizzle of balsamic vinegar.

To freeze the soup, allow to cool completely. Ladle into gallon-size freezer bags. Seal, smoothing out any air pockets, and lay flat in the freezer to store.

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