Crispy Hearts of Palm Tacos with avocado salsa and chipotle ranch

 Serves 2

Ingredients: 

2 radishes

1 jalapeno

one can hearts of palm

1 lime

4 oz green cabbage

1 tsp oregano

1 avocado

1/4 vegan ranch salad dressing

1/4 tsp chipotle morita powder

1/3 cup white rice flour

1/3 cup cornstarch

6 tortillas (corn)

directions: 

1. Preheat the oven to 350 for the tortillas. Trim, halve, and thinly slice the radishes. Trim, deseed, and thinly slice the jalapenos. Drain the hearts of palm and cut each piece in half crosswise.  Gently flatten each piece with the palm of your hand. 

2. Halve and juice the lime. Add just half the lime juice, green cabbage, oregano, and a pinch of salt to a medium bowl. Toss the curtido slaw. 

3. Halve the avocado and dice it up.  Put dice avocado into a medium bowl. Add sliced radish, sliced jalapeno, remaining lime juice, and a pinch of salt and pepper. Toss the avocado salsa. Add Ranch dressing and and as much of the chipotle morita powder as you would like into a small bowl.  Whisk the chipotle aioli until smooth.  

4. Add 3/4 cup oil to a large skillet over medium high heat.  Add white rice flour, cornstarch, and 1/3 cup water to a medium bowl and whisk until smooth. Dip Flattened hearts of palm pieces in the batter and gently place them in the hot oil, working in batches.  Cook until crispy, 3 to 4 minutes per side. Transfer crispy hearts of palm to a paper towel lined plate and sprinkle with salt.  

5. Wrap the corn tortillas in foil and warm in the oven, 4  5 minutes.  Place warmed corn tortillas on a flat surface and divide the curtido slaw and crisphy hearts of palm between them. Add the avocado salsa and drizzle with chipotle aioli.  

530 calories, 28 gr fat, 68 carbs, 8 g protein.  

Plantain Arepas

 Serves 2

Ingredients: 

1 plantain

2 mini sweet peppers

1 shallot

10 oz firm tofu

1 tsp annatto seeds

1 tsp nutritional yeast

1/2 cup masa harina

1 roma tomato

1/4 oz fresh cilantro

1 lime

1 avocado

1 tbsp vegan butter

Directions: 

1. Peel the plantain and cut into 1/2 ich thick rounds. Add plantain rounds to a small saucepan, cover with 1 inch of water, and bring to a boil. Cook until fork-tender, 4 to 6 minutes. Drain and return plantain to saucepan, off heat.  Mash the boiled plantains with a fork. 

2. Trim, deseed, and thinly slice the mini sweet peppers.  Peel the shallot, slice in half, thinly slice one half, and dice the other half. Drain the tofu, pat dry with a clean towel, and crumble.  

3. Add 2 tbsp oil and annatto seeds to a large skillet over medium heat. Cook until the seeds sizzle, 2 to 3 mintues. Discard the seeds, leaving the oil, and add sliced mini sweet peppers and sliced shallot. Cook until softened, 3 to 5 minutes.  Add crumbled tofu, nutritional yeast, and 1/2 tsp salt. Cook until lightly browned, 5 to 7 minutes.  Transfer the annatto tofu to a plate.  

4. add the mashed plantain, masa harina, and 1/4 tsp salt to a large bowl.  Add 1/4 cup water and mix dough with your hands. Divide arepa dough into 4 equal parts and shape into small, flat rounds about 1/2 inch thick.  Wipe the skillet clean and return it to a medium heat with 1 tbsp oil.  Once hot add plantain arepas and cook until golden brown, 3 to 5 minutes per side.  

5. Dice the Roma tomato. roughly chop cilantro leaves and stems.  Halve the lime, juice one half and cut the other half into wedges. Halve the avocado, scoop the flesh into a medium bowl, and mash with a fork. Add diced shallot, diced Roma tomato, chopped cilantro, lime juice, and a pinch of salt to the bowl.  Stir in the gaucamole. 

6. Halve the plantain arepas crosswise and butter each side. Add gaucamole and annato tofu to one half of each arepa. top with the remaining arepa half. Serve with lime wedges and any remaining annatto tofu and gaucamole.  

660 calories, 26g of fat, 81 carbs, 31 g protein.  

Mushrooms and Dumplings

 Ingredients: 

1 carrot

1 celery stalk

1 onion

1 garlic clove

8 oz oyster mushrooms

4 oz green beans

1/2 cup flour (wheat, or other grain?)

1 not chick'n bullion cube

5.5 oz coconut milk

1 tsp dried thyme

1/4 tsp baking soda

1 tbsp vegan butter

Directions: 

1.Peel and dice the carrot. Dice the celery. Peel and dice the onion. Peel and mince the garlic. Trim the oyster mushrooms by cutting about 1/2 inch off the tough woody ends. Pull apart the oyster mushrooms.  Halve the green beans. 

2. Heat 2 tbsp oil in a large nonstick skillet over medium high heat. Add 3 tbsp flour to a large plate with a pinch of pepper, stir to combine, and add oyster mushrooms to coat.  Add breaded oyster mushrooms to the hot skillit in a single layer and cook until lightly browned and crispy, 2 to 3 mintues per side.  Transfer crispy mushrooms to a paper towel lined plate and sprinkle with salt.  

3. Once you've finished cooking the crispy mushrooms, reduce heat to medium and add diced carrot, diced celery, diced onion, minced garlic, a pinch of salt.  Cook, stirring occasionally, until softened, 4 to 5 minutes.  Add the boullion cubes, coconut milk, thyme, and 1 cup water.  Bring sauce to a boil, reduce heat to low, and let simmer until slightly thickened. 4 to 6 minutes. 

4. Add the remaining flour, baking soda, and 1/4 cup water to a large bowl and mix with a fork. Drop heaping tablespoons of the dumpling mixture into the simmering sauce and cook until dumplings are firm and cooked through, 4 to 5 minutes.  

5. add the halved gree beans and butter to the dumplings and gently stir. Cok until crisp-tender, about 1 minute.  Taste, and add salt and pepper as necessary.  

6. ladle the chickn' and dumplings into a large shallow bowl and top with crispy oyster mushrooms.   

450 calories, 21 g fat, 58 g carbs, 14 g protein

Fall Salad with Red Grapes, Walnuts, and cashew dressing

 Serves 2

Ingredients

1/4 cup cashews

4 oz grapes

1 apple

one can chickpeas

1/4 cup walnuts

1 lemon

1 garlic clove

1 tbsp dijon mustard

1 tbsp white miso paste. 

8 oz shredded greens, lettuce, spinach mix. 

Directions: 

1. Add cashews to a small bowl and with 1/4 cup hot water. Halve the grapes. Dice the apple. Drain and rinse the chickpeas. 

2. Place a small skillet over medium heat and add the walnuts.  toast, shaking the pan occasionally, until nuts are lightly browned, 2 to 3 minutes.  

3. Halve and juice the lemon. Peel the garlic. Add cashews and their soaking liquid, lemon juice, peeled garlic, dijon mustard, and white miso paste to a blender.  Blend until smooth. Taste the creamy cashew dressing and add salt and pepper as necessary. 

4. Add the halved grapes, diced apple, chickpeas, kale, and brussells sprouts, creamy cashew dressing and a pinch of salt and pepper to a large bowl and toss. Divide the Fall Salad between bowls and top with toasted walnuts.  

Roasted Carrot Hummus Bowl with Za'atar Vegetables and Cashew Cheese

 Ingredients: 

3 carrots

1 zuchini (yellow squash)

1 tsp za'atar seasoning (amazon)

1/2 cup bulgur

1 multigrain flatbread

2 garlic cloves

1 lemon

one can cannellini beans

2 tbsp tahini

1 oz peppadew peppers (red pepper sub)

2 oz treeline herb and garlic cashew cheese

Directions: 

1. Preheat the oven to 425. Peel and thinly slice the carrots. Trim zucchini and cut into 4 inch sticks. Add sliced carrots to one side of the baking sheet, add zucchini sticks to the other side, and toss vegetables with 1 tbsp olive oil, half the za'atar seasoning, and a pinch of salt and pepper.  Roast until tender, 14 to 16 minutes. 

2. Add 1/2 cup water to a small saucepan and bring to a boil. Add bulgur, remove saucepan from heat, cover, and let situ until water is absorbed, about 15 minutes. Place multigrain flatbread in the oven to toast, 5 to 7 minutes. Cut into 8 triangles. 

3. Peel the garlic. Halve and rinse the lemon. Drain and rinse the cannellini beans. Add roasted Za'atar carrots, peeled garlic, just 2 tbsp lemon juice, half the cannellini beans, tahini, and 1/2 tsp salt to a food processor and pulse to combine. With the motor running slowly ad 2 tsp of olive oil and 2tbsp water and blend until smooth. 

4.Add the remaining lemon juice to the cooked bulgur. Divide the roasted carrot hummus between large shallow bowls, using a spoon to spread. Top with bulgur, remaining cannellini beans, roasted za'atar zucchini sticks, and peppadew peppers. Dollop with cashew cheese and sprinkled the remaining za'atar seasoning, Serve with toasted multigrain flatbread.  

690 calories, 23 g fat, 102 carbs, 27 g protein. 

Mexican Cobb Salad with Avocado and Cilantro Lime Dressing

 Serves 2

Ingredients

1 sweet potato

1 red onion

1 tsp cumin seeds

1 garlic clove

1/4 oz fresh cilantro

1 lime

1/4 vegan mayo (or low fat regular mayo if you want lower calorie and aren't obsessed with going vegan)

2 corn tortillas

1 can of black beans

1 head baby romaine lettuce

2 radishes

1 avocado

Directions: 

1. preheat the oven to 425 F.  Dice sweet potato into 1 inch peices. Peel and chop the red onion into 1 in pieces.  Transfer diced sweet potato and chopped red onion to a baking sheet and toss with one tbsp (avocado) vegetable oil, cumin seeds, and a pinch of salt and pepper. Roast until sweet potatoes are tender, 18 to 22 minutes. 

2. Peel and mince the garlic. finely chop the cilantro leaves and stems. Halve and juice the lime. Add minced garlic, chopped cilantro, lime juice, vegan mayo, and a pinch of salt to a small bowl and mix the cilantro lime dressing.  

3. Slice the corn tortillas into thin 1/4 in thick strips. Place tortilla strips on a bakin gsheet and toss with 2 tsp vegetable oil and a pinch of salt. Bake until crispy and lightly browned, 5 to 6 minutes.  

4. drain and rinse the black beans. Trim and chop the baby romaine lettuce. Trim and thinly slice the radishes. Halve the avocado, remove the pit, dice the flesh. 

5. Divide the chopped baby romaine lettuce between large plates and top with the black beans, roasted vegetables, sliced radish, and diced avocado. Drizzle Mexican cobb Salads with cilantro lime dressing and sprinkle with crispy tortilla strips.   

710 cal. 34g fat, 95 carbs, 22 g protein.  

Tropical Chia Pudding Parfait with kiwi, mango, and macademia nuts

 3/4 cup chia seeds

4 tsp agave or honey

2 1/4 cups non-dairy milk

1 kiwi (or orange)

1 Mango (or 1 cup pineapple chunks)

1/4 cup macademia nuts

5 oz dairy-free yogurt

In a large bowl with a lid, combine the chia sees, agave, non-dairy milk, and a pinch of salt.  Let the mixture sit for for 2 to 3 minutes, and stir, cover, and refrigerate overnight (or at least 8 hours). 

When you are ready to eat dice the fruits and roughly chop the macademia nuts.  

Divide the Chia seed pudding between 4 serving dishes, layering with yogurt, fruit #1, Chia Seed pudding, another layer of yogurt, Fruit #2, Chia seed pudding, and top with the left over fruits (combine them) and sprinkle the nuts on top.  

270 calories, 17 g fat, 29g carbohydrates, 8 g protein.  

I hate Kimchi, Kimchi Mushroom Fried Rice with Bok Choy and Sriracha Aioli

 

Kimchi Mushroom Fried Rice with Boy Choy & Sirach Aioli

Serves two

Ingredients: 

3/4 cup short grain brown rice

1 carrot

6 oz baby bok Choy

1 scallion

8 oz cremini mushrooms

2 garlic cloves

1 oz fresh ginger

5.6 oz vegan cabbage/Kimchi (I just use cabbage sauteed in tamari and ginger)

1/4 cup vegan mayo

1 tbsp sriracha 

Directions: 

1. Add the brown rice, 1 1/2 cups water, and a pinch of salt to a small saucepan.  Bring to a boil, cover, reduce heat to low and cook until the grains are tender and water is absorbed.  30 to 35 minutes. 

2. Peel and thinly slice the carrot.  Chop the baby bok choy in to inch pieces.  Thinly slice the scallion. Thinly slice the mushrooms. Peel and mince the garlic and ginger. roughly chop the cabbage. 

3. Heat 1 tbsp sesame oil (or your choice of vegetable oil) in a large nonstick skillet over medium high heat. Add sliced mushrooms and cook until lightly browned, 5 to 7 minutes. Add sliced carrot, chopped baby bok choy, minced garlic, minced ginger and a pinch of salt and pepper.  Cook until carrot is crisp-tender, 3 to 4 minutes.  Transfer sauteed vegetables to a plate

4. Return the skillet to medium high heat with 4 tsp oil and cooked brown rice and cook until it begins to crisp in places 4 to 5 imnutes.  Add sauteed vegetables and chopped cabbage (kimchi) to the fried rice and stir.  Cook until hot, about 1 minute.  

5. Add vegan mayo and as much sriracha as you want in a small bowl and whisk the srirach aioli until smooth.   (try tamari and rice vinegar with ginger and garlic)

6. Divide the Kimchi mushroom fried rice between bowls and sprinkle with sliced scallions drizzle with your sauce.  Tuck in!  

About 500 calories, 21 g fat, 77 carbohydrates, 11 g protein.

General Tso's Tofu (Vegan)

Makes just 2 servings.   

Ingredients: 

3/4 cup quinoa

1oz. fresh ginger

2 garlic cloves

2 scallions

chili's of your choosing (if you want some spicy kick)

You can also just add red or orange sweet peppers for some extra flavor and color if you choose to leave out the spicy peppers.  

2 tbsp Tamari (for those of you who don't know what this is, it is a less salty, mellow, thicker soy sauce) 

3 tbsp tubinado sugar (which I usually leave out, why add the calories, especially if you leave out the chilis)

1 tbsp rice vinegar

14 oz extra firm tofu

1 tbsp sesame seeds (it is fun to add black sesame seeds or tuxedo sesame seeds ( a mix of black and white).  The flavor is the same it's just visually more fun.  

1/4 corn starch

6 oz broccoli florets (it's also good with broccolini, cauliflower, broccoli/cauliflower mix) 

Directions

1. Bring a large pot of water with 2 inches salted water to a boil for the broccoli. In a small saucepan, combine quinoa, 1 1/4 cups water, and a pinch of salt.  Bring to boil, cover, reduce heat to low, and cook until the water is absorbed and grains are tender, 12 to 15 minutes. 

2. Peel and mince the ginger and garlic.  Slice scallions into 2 inch pieces. Roughly chop the chilies (if you are using them).  Add minced ginger, minced garlic, 1/2 tsp chopped chili (or however much you need based on your tolerance of heat), tamari, sugar, and rice vinegar to a medium bowl.  Whisk the ginger garlic sauce to combine.  (again, I leave out the sugar).  

3. Drain tofu, pat dry and cut into 1 inch cubes. I like to slice the tofu into one inch thick slices and lay the first piece on a paper towel and then put paper towel on top.  Ad the next slice of tofu and another paper towel, and so on.  Then I add some weight to gently press the tofu and squeeze some of the fluid out.  You can do this a few times.  If you want to be more environmental, use towels to soak up the fluid.  If makes for crispier tofu if you want your tofu a bit crispy.  Even if you don't, it still makes it more firm.  

Anyway.... returning to our regularly scheduled recipe.....cut the tofu into 1 inch by 1 inch cubes.  Add cubed tofuc, cornstarch, 2 tsp of sesame seeds and a pinch of salt and pepper to a large bowl and toss to coat.  Heat 2 tsp of your favorite cooking oil (sesame oil adds great flavor here) in a large nonstick skillet over medium high heat.  Add coated tofu and cook, tossing occassionally, until crispy and browned.  About 5 to 8 minutes.  

4. Add sliced scallions to the skillet with the tofu and cook 1 to 2 minutes.  Reduce heat to low and add the ginger garlic sauce and toss.  Cook until the sauce thickens about 30 seconds.  

5. Add broccoli florets to the large pot of boiling water and cook until florets are tender and bright green, 2 to 3 minutes. Drain, and sprinkle with salt and pepper. 

6. Divide the quinoa and the steam broccoli between your large plates and top with General Tsos tofu.  Sprinkle with remaining sesame seeds.  

About 630 Calories, 16 grams of Fat, 90 g of Carbohydrates, 33 g of protein.  

Great Substitutions: 

White Rice, Brown Rice, or your favorite whole grain

Add zuchini, asparagus, snow peas, carrots, broccolini, cauliflower, etc.  change it up to change up your nutrients and flavors.