Basic Vegetable Stir Fry

Forks over Knives Cookbook by Del Sroufe

Serves 2 (I doubled the recipe)

1 medium yellow onion, peeled and cut into 1/2 inch strips
1 large head broccoli, cut into florets
1 cup snow peas, trimmed
1 6 ounce can water chestnuts, drained
1/4 plus 2 tbsp Chinese Brown Sauce (see below)
1/4 cup cashews, toasted (bake in oven on 350 until lightly brown.  Approx 10 min)

Chinese Brown Sauce: (I doubled the recipe)
1/3 cup low sodium soy sauce
1/3 cup vegetable stock (I used vegetable broth)
1/4 cup date molasses or brown rice syrup (I used molasses...it just said molasses not date molasses but it tasted great in the recipe.  I couldn't find brown rice syrup)
2 tsp minced ginger
2 cloves garlic, peeled and minced
2 tsp arrowroot powder (this was hard to find and expensive! McCormick makes it...I couldn't find any other spice brands that sold it.  It was $8 at Fry's)

Heat a large skillet over high heat.  Add the onion, broccoli, snow peas, and water chestnuts, and stir fry for  4-5 minutes.  Add water 1 to 2 tbsp at a time to keep the vegetables from sticking to the pan.  When the broccoli is crisp-tender, add the Chinese brown sauce and cook until thickened, about 3 minutes.  Serve garnished with the toasted cashews.

**I altered this recipe a bit.  First I used the frozen stir fry vegetables from Costco just to save time.  I also added tofu and yakisoba stir fry noodles to the dish.  I seared my tofu first and then set it aside.  Then, I made the sauce.  I then cooked the vegetables.  When the veggies were almost done, I added the noodles and sauce.  I cooked it until it was warm and then tossed in the tofu so it was coated as well.  The dish was delicious!  My entire family loved it!  Two of my kids don't eat tofu so they had organic chicken breast on theirs.  Adding the noodles and tofu made it a one pot dish.  Also, the sauce is delicious....I prefer it over sugary teriyaki sauces.  I will make this again.  

Sweet Potato Pie Oatmeal

Recipe from "Forks over Knives Cookbook" by Del Sroufe

So...I often struggle at breakfast.  I get tired of cereal and basic oatmeal and I can't eat quinoa pancakes every day!  I thought I would try something new.  This is like pumpkin pie meets oatmeal.  I liked it!  And, after my long swim today, it was the perfect meal to fill me up!  I couldn't even eat it all which is not like me! :)

1 large sweet potato, peeled and diced (I cooked my sweet potatoe the night before which made it much quicker to cook in the morning)
1 cup rolled oats
1 cup unsweetened almond milk (I used closer to 2 cups because it was too thick for my liking)
1/2 cup date molasses (I only had regular molasses so I used that.  I only used 1/4 cup to save on calories)
1/2 tsp ground cinnamon and ground ginger
1/4 tsp ground allspice
1/4 tsp orange zest (I omitted since I didn't have an orange)
pinch of salt

Steam or boil the sweet potato until tender, about 10 minutes.  I cooked mine in the microwave until it was soft on the baked potato setting.  Then I peeled the skin off easily with a knife and diced it.  Mash the potato and add it to a saucepan with the oats, almond milk, molasses, cinnamon, ginger, orange zest, allspice, and salt.  Cook the mixture over medium heat until the oats are tender, about 10 to 12 minutes. I drizzled a little agave nectar on top just to sweeten it a touch.  

McDougall Veggie Burger

This recipe comes from McDougall's "The Starch Solution".  It is a great veggie burger that doesn't fall apart. I topped mine with avocado, onion, mushrooms, and lettuce and tomatoes from my garden.  It made 12 so I baked them all and then I am freezing the leftovers.

20 ounces firm tofu, drained
1 package (12.3 ounces) silken tofu, drained in a fine mesh strainer
3 cups quick cooking oats
1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed dry
1 large onion, chopped
1/2 pound mushrooms chopped
3 cloves garlic, crushed or minced
2 tbsp soy sauce
2 tbsp veg worcestershire sauce
2 tbsp dijon mustard
1 tsp paprika
1 tsp fresh lemon juice
1/2 tsp freshly ground pepper
whole wheat buns and condiments for serving

Preheat oven to 350.  Have 2 non stick baking sheets.

Combine the drained firm and silken tofu in a food processor and process until smooth, stopping several times to scrape down the bowl.  Transfer the tofu to a large bowl and mix in the oats and spinach.

Put the onion, mushrooms, and garlic in a large nonstick skillet with 1/2 cup of water.  Cook over med heat, stirring frequently, until the onion softens and all of the liquid has evaporated, 10 to 12 min.  Add the onion-mushroom mixture to the tofu mixture, along with the soy sauce, Worcestershire sauce, mustard, paprika, lemon juice, and pepper.  Mix very well, using your hands if you wish.  (The mixture is very sticky)

Use moistened hands to shape the mixture into 12 1/4 patties, arranging them on the baking sheets.  Bake for 20 min, flip the burgers, then bake them for 20 min on the other side.

Serve the burgers warm.

*To reheat frozen burgers, put in microwave for 2 min or on a dry griddle for 5 min.

Asian soba noodle dish

Today I was struggling for what to make for lunch.  I didn't want another salad!  The problem with eating plant strong is you get tired of salads.  So I grabbed a bunch of stuff from the frig and went to work.  Turns out, I made a yummy dish that the whole family loved.  Quick, easy, and nutritious...now that's my kind of meal!

Soba noodles (I use the organic soba noodles from Costco-3 packets)
shelled edamame- 1 1/2 cups
Spinach-3 cups
Shitake mushrooms-1 1/2 cups (you can substitute portobello mushrooms as well
Chickpeas-1 can organic chickpeas rinsed and drained
Teriyaki sauce
Vegetable broth
chili paste (optional-if you like spicy)

Heat the soba noodles in pan with vegetable broth.  When they are heated through, add the edamame, mushrooms, and chickpeas.  Add teriyaki sauce-just enough to coat everything.  If desired, add 1 tbsp chili paste.  In separate pan, saute spinach with a little vegetable broth just until wilted.  Mix spinach  with noodle dish once noodle dish has simmered for 10 min.  Serve in bowls.  Serves hungry family of 5.

Quinoa Taboule

This is a great fresh tasting salad perfect for summer.  I use it as a side dish at dinner.

2 cups cooked and cooled quinoa
1 cup chopped parsley
1/2 cup chopped scallions
2 tbsp. chopped fresh mint
1 garlic clove, minced or pressed
1 tbsp. minced fresh basil
1/2 cup fresh lemon juice
1/4 cup extra virgin olive oil
1/4 tsp salt
1/8 tsp freshly ground white pepper

Toss together all ingredients.  Chill for 1 hour or more to allow flavors to blend.  Makes 6 servings.

Banana Bread muffins....delish!

Another tasty muffin from Happy Herbivore cookbook.  Instead of making it a loaf, I did muffins.  Easier for me to serve to my kiddos and also better portion control!  Enjoy!  I love these muffins before a workout, or for a healthy snack when my kids are craving cookies. :)

1/4 c. non-dairy milk (I use almond milk)
1/4 tsp lemon juice
4-5 spotted or browning bananas (I use 4)
1/2 c. dark brown sugar
1/2 c. raw sugar
1 tsp cinnamon
1/2 tsp ground nutmeg
2 c. whole wheat flour
1 tsp baking soda
1/2 tsp baking powder
1 tsp vanilla extract
2 tbsp pure maple syrup

Optional ingredients: 1/4 tsp almond extract plus 1 tsp of cherry extract (I added cherry extract.  I didn't have almond)

1. Preheat oven to 350.  Grease or spray a standard 8 in loaf pan or use muffin liners if you are making muffins
2. Whisk the non dairy milk with lemon juice-set aside
3. Cream bananas with both the sugars using a spatula until smooth and creamy.  Set aside.
4. In a large bowl, whisk spices, flour, baking soda, and baking powder together.
5. Add milk/lemon juice and banana mixture to the flour mixture.  Add remaining ingredients and just stir until just combined
6. Pour into loaf pan or muffin cups.  If doing loaf, put a tent of foil over pan
7. Bake for 45 min to an hour for loaf or 18-20 min for muffins.  insert toothpick to make sure it comes out clean to know when they are done.

Black Bean Dip...Just in time for 4th of July!

2 cans black beans (rinsed/drained)
2 diced tomatoes
2 diced avocados
1 can diced jalapenos (drained)
2 tbsp cilantro
1/2 red onion (diced)
2 limes
salt/pepper/garlic to taste

Mix together and add juice of 2 limes and garlic.  salt and pepper to taste.  Serve with baked tortilla chips