Vegan and Vegetarian

SESAME BARLEY WITH TERIYAKI TOFU AND GREENS

SESAME BARLEY WITH TERIYAKI TOFU AND GREENS Before you make this delicious dish, remember to soak the barley very well. This is a light, healthy lunch or dinner, especially if you are on a low-carb diet. What you need: • 2 green onions (sliced thinly) • 3 c of water • 4 tsps of toasted sesame seeds • ½ c of pearl barley (uncooked) • Cooking spray • ¼ c of rice wine vinegar • ¼ tsp of red pepper (crushed) • 3 tbsps of brown sugar (divided) • 1 14 oz package of tofu (organic, extra-firm, drained) • 3 tbsps soy sauce (low sodium, divided) • 6 c of Swiss chard (sliced thinly) • 4 tsps of dark sesame oil (divided) • 2 cloves of garlic (minced, divided) • 2 tsps of fresh ginger (peeled, grated finely, divided) How you make it: In a medium saucepan, boil 3 cups of water. Add in the barley. Decrea...

BLACK BEAN HUMMUS

BLACK BEAN HUMMUS Hummus is usually made with chickpeas, but you can also use black beans for this delicious Middle Eastern side dish. You can also add lime juice and jalapeños for that extra yumminess. What you need: • 3 pieces of six-inch pita bread • ½ c of chopped cilantro (fresh, divided) • ½ jalapeño pepper (small, seeded) • 2 tbsps of roasted sesame seed paste or tahini • 1 clove of garlic (peeled) • 2 tbsps of water • 1 15 oz can of black beans (no salt added, rinsed, drained) • ¼ tsp salt • 2 tbsps of lime juice (fresh) • ¾ tsp cumin (ground) • 2 tbsp extra-virgin olive oil How you make it: Pre-heat your oven to 425 degrees F or 218 degrees C. Get a food processor and in it, place all the ingredients except the pita. Set aside some cilantro. Process the ingredients until you produ...

Braised Pork Medallions

Pork tenderloin is lean and is great to add to the diabetic diet. If cooked in a healthy way, it can satisfy without the guilt, especially if you love meat. What you need: • ½ c of apple cider • 1 piece of pork tenderloin (cut into 8 pieces) • 1 large apple (cored, coarsely chopped) • ½ tsp of pepper • 1 small onion (chopped) • 1 tsp of olive oil or coconut oil • 1 tsp of pumpkin pie spice How you make it: Prepare the pork medallions by seasoning both sides of each with pumpkin pie spice and pepper. Get a non-stick skillet and heat the oil over medium-high heat. Brown each medallion on both sides. Take the medallions from the heat and set aside. In the same skillet, add the apples and onion. Sauté until onion and apples are soft. Pour in the apple cider and reduce the heat to a soft simmer...

Indian Style Baked Tofu

Indian Style Baked Tofu requires ingredients such as:   One fourteen ounce packet of Tofu that is extra firm Three Tablespoons of Oil One tablespoon of curry powder Half a teaspoon of red chili powder A pinch of Turmeric Powder Half a teaspoon of salt One Juice of half lemon juice   The directions to make Indian Style Baked Tofu need that you:   Step 1: Open the tofu packet and drain the water. Wrap the tofu in paper towels and then put some weight on it and leave it for thirty minutes. After you drain the water, make sure to cut the tofu into cubes that measure about 1cm of thickness. Have about twenty pieces. Step 2: Take a one gallon Ziploc bag and add all the ingredients needed for the marinade in the bag. Step 3: Whisk it with a fork and then add the tofu cubes into the...

Spicy Garlic Tofu

Spicy Garlic Tofu  is made of:   Five hundred grams of extra firm tofu. Make sure to chop it up into bite sized cube pieces Seven to eight cloves of garlic. It’s important that you don’t peel the skin. About two inches of ginger About eight to dry red chilies One tea or tablespoon of white sesame seeds One teaspoon of salt Two teaspoons of soy sauce Two teaspoons of sesame oil One teaspoon of pepper powder or crushed pepper. It’s up to you Make sure to have your green onions chopped up so that you can garnish them   Now that you have the ingredients in order, all that’s left to do is make the dish which includes steps like:   Step 1: Placing the chilis, ginger, sesame seeds, salt, and the garlic in a blender. Pulse it for three to four times. It will ...

Tofu Makhani Curry.

Tofu Makhani Curry is a special dish that is Indian based. It’s a bit on the spicy side but for those with the palate it’s amazing. It also tends to lower inflammation in the body, which is a side effect of curry. Ingredients On teaspoon of canola oil One medium onion, diced two teaspoons of Earth balance Two teaspoons of lemon juice One teaspoon of garam masala one teaspoon of chili powder One teaspoon of ground cumin Exactly one bay leaf One teaspoon of ginger paste One teaspoon of garlic paste One fourth of a cup of ground almonds or cashews, whichever you prefer One cup plain soy milk or nut milk One eight ounce can of tomato sauce One fourth of a teaspoon of cayenne pepper One pinch of salt One pinch of black pepper One pkg. Make sure tofu is extra-firm tofu and cut into h...

Tofu Keema

Tofu Keema,   If you’re trying to stay fit and healthy, then a protein based diet is the best source of nutrition for you. However, it seems like Tofu is always left out of the conversation as opposed to more traditional sources of protein such as bars, chicken, or meat. If you’re a vegetarian, but still looking for a good source of protein, then it wouldn’t hurt to add tofu into your diet. In fact, there are many  tofu recipes that can help you have a well balanced diet without having to resort to eating meat. And, if you’re not a vegetarian, then it still doesn’t hurt to try out new things.   Starting with Tofu Keema, which is a dish that can be made using ingredients such as:   One teaspoon of minced garlic One sixteen ounce package of firm t...

Tempura Tofu and Spring Veggies

You won’t be able to resist this crispy homemade vegetable and tofu tempura. Ingredients:   14 ounces of water-packed extra-firm tofu 12 cups peanut oil 6 tbsp rice vinegar 1 ½ tbsp sugar 3 tbsp reduced-sodium tamari 1 ½ tbsp grated peeled fresh ginger 1 lb baby carrots with green tops 4.5 ounces all-purpose flour (1 cup) 6.75 ounces rice flour (1 cup) 1 tsp baking soda ½ tsp salt 2 cups club soda, chilled 12 ounces sugar snap peas, trimmed   Preparation:   Place tofu on layers of paper towels, cover and top with a heavy skillet for about 30 minutes (flatten tofu) Cut tofu in half horizontally Cut blocks into 16 ½-inch-thick slices Cut slices in half, crosswise, to form 32 rectangles Heat oil in a large skillet to 385 degrees Combine vinegar, sugar, tamari, and ginger ...

Sweet and Sour Chili Tofu

There’s nothing more delightful than the taste of sweet and sour. Ditch the chicken for protein-packed tofu and enjoy this healthy Asian inspired dish. It’s totally sweet…and sour! Ingredients:   2 tbsp coconut or peanut oil 14-16 ounces of firm tofu, cut into squares 2 tbsp rice wine vinegar 1 tbsp tomato paste ¼ cup soy sauce 1 tbsp brown sugar ½ tbsp garlic powder ½ tbsp powdered ginger 1 tbsp red pepper flakes Salt and pepper to taste   Preparations:   In a large bowl, combine rice wine vinegar, tomato paste, soy sauce, brown sugar, garlic powder, powdered ginger, red pepper flakes, salt and pepper Soak tofu in the mixture for 5-10 minutes, place on a plate Heat oil in large pan over high heat Fry tofu evenly on each side Serve with rice and veggies Enjoy  

Teriyaki Tofu Stir Fry

Being a vegetarian doesn’t mean you can’t have bland and unexciting meals. In fact, tofu is the perfect substitution for any mean in a variety of traditional dishes. You don’t have to be a vegetarian to enjoy it either. Tofu is an extremely versatile meat substitute that is healthy, packed full of protein, and yes, even flavorful. Make the most of tofu with these healthy and delicious recipes, there’s plenty to go around! Teriyaki Tofu Stir Fry   This quick and easy stir-fry combines teriyaki-marinated tofu with crisp broccoli, peppers, and pineapples.   Ingredients:   12 ounces block pressed extra-firm tofu 1 cup broccoli florets 1 cup orange bell pepper, sliced 1 cup green bell pepper, sliced 1 can pineapple chunks ½ cups unsalted cashews 2 tbsp vegetable oil Sauce: 2 tbsp...

Tofu Avocado Bruschetta

Bruschetta anyone? Replace the cheese in your bruschetta for this completely vegan finger food that your guests won’t be able to keep their hands off. Ingredients:   7 ounces firm packaged tofu ½ tsp kosher salt ⅛ tsp garlic powder Juice of 1 lemon 2 tbsp extra virgin olive oil Baguette 1 large heirloom tomato 1 avocado Freshly ground pepper   Preparation:   Combine in bowl: salt, garlic powder, lemon juice, oil Cut tofu into small cubes Marinate tofu in dressing for 30 minutes to a day Slice baguette. About 25 slices needed Toast Spread layer of mashed avocado on toasted baguette Dice tomato Place marinated tofu and diced tomato on top of avocado spread Serve and enjoy

Korean BBQ Tofu Sliders

Finger foods are always the life of the party. Replace your red meat with tofu and enjoy these Ingredients:   14 ounces of Super Firm Tofu 1 cup canola oil 1 cup Korean BBQ sauce 2 cups kimchi, coarsely chopped 20 slider buns ¼ cup micro wasabi and other sprouts for garnish Preparation:   Slice tofu into ½ inch thick slices Half cut tofu slices In a large, deep pot, heat canola oil over high heat Fry tofu for 3-4 minutes in hot oil on each side, until crispy Brush tofu in with Korean BBQ sauce while still hot Top buns with tofu, kimchi, wasabi and other garnishes of your choice Serve warm

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