Jul 182013
 

 True or False – you will save money if you make it from scratch.

True. Sort of.

Kale Spa Salad

Kale Spa Salad

I think back to my days before children, when I could gallivant about the city going to weekly wine tastings and dinners.  I was young, professional and thought I was hot stuff.  Several co-workers and I would leave work on each fine Thursday, drive to the Grotto Wine Bar in San Marco to nosh on appetizers and drink wine; afterwards we would head to Pom’s Bistro (which sadly is no longer there) and I would order the Pad Thai- damn good Pad Thai at that. I can’t say I’ve had better since. But…it was expensive at $18 dollars.  I was sure I could make it at home cheaper.

So I went and bought all the ingredients, many I would most likely not use very often……to the tune of $40!  I spent about two hours getting all the ingredients measured out, cooking it and plating….and for the grand finale….the taste testing.

It was ok at best. Ug!

I learned an important lesson though.  Sometimes it is cheaper and less work to simply buy a smaller portion of a pre-made item and can be just as healthy as from scratch with just a few tweaks.

The key is to read the INGREDIENTS on the pre-made item. If there are 300 ingredients, or you have no idea what the ingredient is, run for the hills.

Kale Spa Salad

Kale Spa Salad

The pad thai experience all came back to me when I returned home armed with groceries from Native Sun including kale, some green onions, red onion and a cup or so of their premade Kombucha Spa Salad.
[edamame, orzo, peaches, strawberries, carrots, yellow peppers, kombucha, olive oil, OJ, scallions, ginger, agave, cider vinegar, dijon mustard, garlic]

Now how much would it have cost me to gather and prep the Kombucha Spa Salad?  Probably a lot for what my needs were. So I simply grabbed the fresh ingredients I had on hand and put those together, added some avocado for additional protein and threw the spa salad right on top – thereby making it a WOW salad that was both cheaper AND much faster!

Though you may not have the Kombucha spa salad available to you – is there a local restaurant in your area that carries anything pre-made like this?  You can purchase that and use it the same way I did here! Native Sun has LOTS of options and coming soon KyV Farm should be adding some pre-made options at next year’s CSA!

Kale Spa Salad

Kale Spa Salad

Kale Spa Salad

Serves 4
Vegan, Gluten free (If pre-made salad contains no gluten. This particular one does because of the orzo.)
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Market, July 7 through August 6, 2013

 Ingredients

1 bunch kale, detemmed, washed and torn into bite size pieces
1/4 red onion, sliced very thinly
1/3 cup balsamic vinaigrette (such as Annies**)
1 green onion, sliced**
Coarse sea salt & Fresh ground pepper, to taste
1 avocado, pit and skin removed and chopped
1 cup Kombucha Spa Salad (or premade salad of choice)

Directions

1. Mix the kale and onion in a large bowl, top with dressing; massage dressing into kale to break down the fibers, about 2 minutes. Top with green onion, avocado and pre-made salad. Enjoy!

Nutrition Facts (Before adding the pre-made spa salad)
4 Servings
Amount Per Serving 

Calories 215.9
Total Fat 15.0 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 144.4 mg
Potassium 722.0 mg
Total Carbohydrate 20.2 g
Dietary Fiber 7.5 g
Sugars 4.8 g
Protein 5.0 g

Vitamin A 532.5 %
Vitamin B-6 21.8 %
Vitamin C 143.5 %
Vitamin D 0.0 %
Vitamin E 11.4 %
Calcium 15.3 %
Copper 20.0 %
Folate 17.7 %
Iron 11.7 %
Magnesium 12.8 %
Manganese 46.3 %
Niacin 9.3 %
Pantothenic Acid 7.7 %
Phosphorus 9.0 %
Riboflavin 12.1 %
Selenium 3.1 %
Thiamin 10.1 %
Zinc 5.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope you enjoy this spa salad made quick, easy and cheap!

 Posted by at 9:45 am  Tagged with:
Jun 162013
 

There are four reasons I choose Mila.

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chia (Mila) Bars

WHY is it better?   A fair question.  Over the years, I have been approached with many various products – from skin care, to food, to pills and shakes and this is the only product I have chosen to support.

Quality.

We need to eat Omega 3′s, our bodies can not produce them.

There are so many benefits of Omega 3′s including:

Protection against:
heart disease
stroke
rheumatoid arthritis
inflammatory bowel disease
lupus
autism
depression, bipolar, eating disorders
joint degeneration
asthma
Many other diseases caused by inflammation (Google “Omega 3′s, any condition and medical studies” and you will see if Omega 3′s help that condition)

Chocolate Chip Mila Bars

Chocolate Chip Mila Bars

First let me back up and start with why I choose chia in the first place.

Fish Oil: I do not take fish oil pills because of several discoveries during my research over the years; the first being cancer-causing “fish oil lipid peroxidation“, secondly, contaminants such as PCB’s and mercury may be present and thirdly, the side effects such as gas, bloating, belching and diarrhea.  Fish oil is a man made supplement and I prefer to eat mostly whole raw foods because of the multiple benefits that come along with it – fiber, protein, calcium, vitamins and nutrients.

So that leaves me with plant based sources – chia and flax.

Flax: For the same reasons that people are scared of soy, flax is on my “consume less” list – flax is a phytoestrogen. Phytoestrogens can change the hormone balance in the body and there has been some evidence that it can promote the growth of cancer tumors. The jury is still out on whether high amounts of soy and flax can help or hurt, but I eat a fair amount of soy so I choose to limit the amount of flax I eat. Flax can also go rancid very quickly and many of the sources are genetically modified – therefore banned in several countries.

Mila vs other brands Chia: Chia grows best in climates along the equator with nutrient dense soil. Lifemax has connected with several farms in these regions and ensured they only grow organic, non-GMO seed.  As each harvested crop comes into the warehouse it is randomly sampled by independent laboratories to ensure that the quality of the seed is the same from scoop to scoop.  The various crops are blended together to guaranty the high amounts of fiber, Omega 3′s, protein etc. The seeds are then cleaned in a five step cleaning process housed in a facility that ensures there is no wheat or other contamination and therefore is certified gluten free, and finally the seeds are micro-sliced to ensure maximum absorption without damaging the contents of the seed.

Results from scientific study from the North Carolina Research Institute on Mila vs other brands of chia.
Results from scientific study from North Carolina Research Institute on absorption of micro sliced chia

After finding Mila I asked myself – how DO the other brands clean their chia seeds? Have you ever tried to clean a chia seed? They are about the size of the head of a pin, so the likelihood is high that most brands are not being as thoroughly cleaned for dirt, mold and salmonella.

Chocolate Chia (Mila) Bars

Chocolate Chia (Mila) Bars

I experienced the difference personally.

For years I ate organic chia until my mom’s neurology nurse practitioner sent me a month supply of Mila for my personal review. After eating it for three weeks I noticed better energy and better digestion and three months later won my battle with depression.
I have also seen the difference in my mom with her Multiple Sclerosis – she has much more energy and it helps keep her weight down, thereby making it easier to get around. There are so many stories I’ve come across from people that have been helped by this food that I can’t ignore the fact that it is different.

Chocolate Chia (Mila) Bars

Chocolate Chia (Mila) Bars

100% FAIR TRADE – this company gives back. This is one of my most favorite reasons! 

The small farmers that are taught to grow this organic seed are located in some of the most impoverished countries in the world.  Not only can they consume it for their nutritional benefit but also are given a way to make an income for their families though fair trade standards. Fair trade is so important for any product you consume.  These standards ensure ethical working conditions for the farmers, prohibit child labor and ensure sustainable farming practices.  This comes at a higher price – but is absolutely worth it.

Our long-term world vision is to educate families in villages to sustain themselves by teaching them to grow the healthiest whole, raw food. Our access to this extraordinary seed gives us the opportunity to affect the well-being of those around the world. Our goal is not only to change their health but also to create an economical infrastructure for the benefit of future generations.”

Genesis Pure gives people a way to not only get the food for free but to create a real asset for themselves and their family

I agree with my friend Mikaele at Green Your Spirit.  In today’s economic climate people are definitely looking for additional sources of income and this is a food that everyone from your grandmother to your children to your pets needs in their diet.  The reality is that most people are now at least aware of Omega 3′s but are not necessarily consuming what their body needs.  What a gift to be able to offer people!  I love the fact that I’m creating an asset for my daughter in the future.

The most that can be spent on Mila is $1.57 per serving  - preferred customer and distributors get it for less.   It is definitely worth it to me to spend the money on this blend.  Nutrition is the one thing I will not skimp on for myself and my family.  This is why I belong to KyV Farm, a organic, local farm share and why I shop at Native Sun.  I am willing to pay for the assurance that the food I’m putting into my body is quality.

To purchase a bag of Mila click here, then click shop and enter representative ID US11065661. $1.57 per serving.
If you try Mila and love it, join the wholesale membership club for $39 bucks and get the food for $1.43 per serving – along with 25% off all kinds of other products!
For details on joining the wholesale membership club, email me at chefdawn(at)hotmail.com.  

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chip Chia (Mila) Meal Replacement Bars

Inspired by Wellness Mama
Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

8 pitted Medjool dates
Rounded 1/8 tsp salt
1/2 cup Mila
3 Tbsp sunflower seed butter (or peanut butter)

Optional
2 Tbsp mini chocolate chips (I used Enjoy Life, vegan)
2 Tbsp roasted sunflower seeds

Directions

1. Place dates in a food processor and process into a paste; add salt, Mila and sunflower seed butter; mix by hand. (If needed add up to 1 additional Tbsp sunflower seed butter if mixture is too crumbly. This will adjust calorie content.) Mix in mini chocolate chips and sunflower seeds and form a large ball; press into a square shape and cut into four equal bars.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 256.8
Total Fat 14.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 125.3 mg
Potassium 198.9 mg
Total Carbohydrate 25.9 g
Dietary Fiber 8.4 g
Sugars 15.8 g
Protein 7.0 g

Vitamin B-6 1.4 %
Vitamin E 10.2 %
Calcium 9.8 %
Copper 11.1 %
Folate 0.8 %
Iron 11.1 %
Magnesium 11.2 %
Manganese 13.2 %
Niacin 5.6 %
Pantothenic Acid 1.0 %
Phosphorus 12.0 %
Riboflavin 0.6 %
Selenium 0.7 %
Thiamin 0.6 %
Zinc 4.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope you enjoy these Chocolate Chip Chia (Mila) Meal Replacement Bars!

Jun 112013
 

Quinoa Florentine

Before I get to my Savory Quinoa Florentine recipe – I’ll share a tidbit I learned over my long 35 year life. ;)

Laura S Walker State Park

Laura S Walker State Park

Make the time to do the important things.  What are the important things?

Think about what means the  most to you. How would you feel if that thing was no longer there? Could you just get another one?

Ah – there is the key.  With material things, we can always get another one.  But the people and the experience can’t be replaced.

When people ask me why I love camping “in the dirt and bugs”, experience is why I love it.  In a hotel room, you most likely won’t be outside as much. You might do some sightseeing during the day, go back to the hotel and watch some TV as you get ready for dinner. But CAMPING gets you outside – getting to feel, hear and see nature. (As long as you aren’t in one of the converted buses with your satellite dish outside.) No electronics in sight.

Some of the best things about last weekend’s trip…..

Watching my friend Justine enjoying the sunset as her son fishes. Taking my daughter kayaking.
The stillness by the water in the morning.

Laura Walker State Park

Laura Walker State Park

Chatting by the fire as a cool breeze blows, sipping a glass of chilled chardonnay.

Laura Walker State Park

Laura Walker State Park

My daughter – so proud of her little camper.

Laura Walker State Park

Laura Walker State Park

Roasting the perfect marshmallow.

Laura Walker State Park

Laura Walker State Park

Quietly spending time with my mom.

Mom Laura Walker State Park

Mom Laura Walker State Park

The kids fishing for Lilly pads.

Fishing at Laura Walker

Fishing at Laura Walker

 One thing that struck me recently while cleaning out my dad’s office was that all these things – small mementos, things he collected, art work….he wasn’t able to take anything with him.  He’s moved on to another place and all he can take with him is love, his experiences and the journey.

I came across a quote in a book about “the dash” that fits perfectly.  The dash is that space between the date of someone’s birth and death.
“For it matters not how much we own; the cars or the house…the cash, what matters is how we live and love and how we spend our dash.  So think about this long and hard….are there things you’d like to change? For you never know how much time is left that can still be rearranged. If we could just slow down enough to consider what’s true and real, and always try to understand the way other people feel. And be less quick to anger, and show appreciation more, and love the people in our lives like we’ve never loved before. If we treat each other with respect, and more often wear a smile….Remembering that this special dash might only last a little while.” – Linda Ellis

Take the time to enjoy life.  Put the phone down.  Cook a meal that nourishes your body and soul.

Quinoa Florentine

Quinoa Florentine

I love cooking with quinoa because it is one nourishing food we can take the time to cook.  15 minutes is all – and a quick five of rest.

Quinoa Florentine

Quinoa Florentine

Quinoa is versatile, and can be dressed up or eaten simply on it’s own – with a bit of salt.

Quinoa Florentine

Quinoa Florentine

This quinoa Florentine is more of the dressed up version – but simply and elegantly – with tomatoes, onions, garlic and spinach; cooked just long enough to give the vegetables a nice sweet caramelization, adding the spinach at the last minute to quickly steam it down and save those important vitamins and minerals.

Quinoa Florentine

Quinoa Florentine

Quinoa Florentine

Serves 4 rounded 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, June 7 through July 6, 2013

Ingredients

1 cup quinoa**
1 1/4 cup water or veggie broth
1 Tbsp extra virgin olive oil
1 pint cherry or grape tomatoes
1/4 tsp salt (plus extra, to taste)
1 onion, chopped
3 cloves garlic, chopped
2 Tbsp to 1/4 cup white wine
7 oz to 10 oz baby spinach

Directions

1. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion; cook 7 to 10 minutes or until translucent; add garlic, cook an additional 2 minutes.

2. Meanwhile, heat water or broth over high heat; rinse quinoa with a fine mesh strainer; add to boiling water or broth; reduce heat and cover. Cook 15 minutes; remove from heat; let sit an additional five minutes.

3. Add tomatoes and salt to onion mixture and 1 to 2 Tbsp white wine; cover and cook 20 minutes or until tomatoes burst; uncover cook an additional 5 minutes, adding additional wine as needed; add spinach, cover and cook 2 minutes, or until wilted; uncover and stir well.

4. Reserve 1/2 cup quinoa for later use; stir in spinach mixture; toss gently.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 181.5
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 196.0 mg
Potassium 312.1 mg
Total Carbohydrate 26.9 g
Dietary Fiber 3.6 g
Sugars 1.0 g
Protein 6.4 g

Vitamin A 101.9 %
Vitamin B-6 6.6 %
Vitamin C 36.1 %
Vitamin E 7.1 %
Calcium 7.3 %
Copper 3.9 %
Folate 25.8 %
Iron 24.5 %
Magnesium 10.8 %
Manganese 27.5 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 3.1 %
Riboflavin 6.1 %
Selenium 1.2 %
Thiamin 3.1 %
Zinc 2.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy this Savory Quinoa Florentine!

Apr 162013
 

Grilled Adobo Tofu and Veggies
Open your mind……

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

“Many people know that animals around the world are treated badly, yet they turn their minds away.” - Ruby Roth, Vegan is Love

So I say…..open your mind to what is going on in factory farms. 

“Were the walls of our meat industry to become transparent, literally or even figuratively, we would not long continue to raise, kill, and eat animals the way we do.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
 

“I would NEVER.”  Some people say.
Never give up meat. Give up dairy. Eat tofu.

I do believe I heard that out of my husband’s mouth.

(But curiosity got the best of him.)

It looks like chicken.

“Hey! It’s pretty good!”

Score.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

How did I manage to do this and WHY?

Let’s start with the why.

For the same reason I would pre-prep and pre-make dishes for my CSA….so folks would at least try it.  Even ONE meat and dairy free meal helps your body, the environment and, of course, the animals that were not eaten.

“But that’s the challenge — to change the system more than it changes you.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

The HOW.

Tips on how to make tofu look like chicken.

Step 1: Press well.  Do this the day before you are going to eat it or at least a few hours in advance.  I LOVE my tofu xpress, or you can simply wrap the tofu in thick paper towels and a kitchen towel, place it between two plates and weight down the top plate with a very heavy book and/or soup cans.  If you are pressing it overnight, place in the fridge; if not, it is fine to leave on the counter.

Step 2: Cut around the entire tofu to remove any flat planes and edges – think chicken breast. Save all the little shreds to season and throw on a salad.

Step 3: Now cut the tofu into similarly sized but asymmetrical pieces.

Step 4: Run your knife along the flat planes making small downward cuts to shred the edges a bit and then throw the tofu in the marinade.  See the below video and I promise to get a better one soon! Stay tuned…..

(All these steps will also help the marinade seep in a bit better.)

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how. 
Warning: The videographer was my 4 year old.

 Now that all the nuts and bolts are out of the way, let’s get down to the food.

The weather is getting warmer and people are ready to start grilling!  There is nothing like a nice crisp char on some veggies and a mouth-watering, marinated protein-of-choice (tempeh would be great too) - perfect with cool salsa and creamy avocado.  This whole concoction, nestled in a bed of aromatic-nutty cilantro and sunflower seed pesto, is a perfect medley of flavor, texture and temperature.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto 

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sun Flower Seed Pesto  

 ___________________________________

Grilled Adobo Tofu and Veggies

Grilled Adobo Tofu and Veggies

 Grilled Adobo Tofu and Veggies

Serves 6
Vegan, Gluten Free
Printable Recipe
Tip: Press the tofu overnight and then marinate during the day.

Ingredients

1 block organic, extra firm tofu, pressed 1 hour to overnight
2 Tbsp + 2 tsp adobo seasoning
1 Tbsp + 2 tsp olive oil
2 fresh zucchini, sliced
1 onion, quartered and cut into chunks
5oz button mushrooms

Adobo Seasoning Recipe
Notes: You will definitely have left over.
This step can be skipped by purchasing pre-mixed adobo seasoning.
2 tsp each; garlic powder, black pepper, onion powder, cumin, dried oregano
1 tsp chili powder
1 Tbsp paprika
2 Tbsp salt

Directions

1. Mix 2 Tbsp adobo seasoning and 1 Tbsp olive oil in a large bowl; cut tofu into chunks (see tip on how to make tofu look like chicken) and add to bowl; toss to coat and set aside for at least an hour or the day.

2. Preheat grill to medium high; season the vegetables with remaining 2 tsp adobo seasoning and 2 tsp olive oil; toss to coat.

3. Thread veggies and tofu onto skewers in an alternating pattern; spray with organic, non-stick spray.

4. Grill until nice char marks appear and vegetables are soft but not mushy; 5-10 minutes on one side and 5 or so minutes on the next.

Full Nutrition Info

Fresh Citrus Salsa

Fresh Citrus Salsa

Fresh Citrus Salsa

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tomatoes, chopped
1 navel orange, peeled and chopped
1/4 red onion, chopped
Juice 1 lime
1 avocado, seeded and chopped
1/4 cup cilantro, chopped
Dash coarse sea salt

Directions

1. Mix all ingredients in a medium bowl.

Full Nutrition Info

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup fresh cilantro
1 Tbsp chopped onion
2 Tbsp olive oil
1/2 cup roasted sunflower seeds
1/8 – 1/4 tsp coarse sea salt (depending on taste)
1/4 cup water

Directions

1. Mix all ingredients in Magic Bullet or blender.

!Full Nutrition Info

Enjoy this grilled Adobo Tofu and Veggies

Apr 122013
 

  ”What….is the number one reason people don’t join a CSA?” Francisco, the owner of KyV Farm asked me with eyebrows raised and eyes wide, waiting for my answer…..

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 ”UM….because they haven’t heard of one?”

 ”No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.

Swoon.

Sloppy Joes with Tempeh and Black Beans

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)

Directions

1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Apr 092013
 
Roasted Cabbage

Roasted Cabbage

 There is one vegetable that always stumps me. I ask people what they do with it and they almost always say make slaw.

 A few times I went ahead and made it – usually an Asian version with the gigantic napa cabbage from my organic CSA Farm Share, KyV farm, and ended up with about 30 cups of slaw that I had to eat myself since my family isn’t a fan.

I still am “slaw’d out” from the experience.

This time I did my homework. I checked google, Pinterest, Foodgawker, Finding Vegan and other bloggers for inspiration but nothing was hitting me.

Roasted Cabbage with Sun Dried Tomato

Roasted Cabbage with Sun Dried Tomato

What’s a girl to do with a HUGE head of cabbage and no inspiration?  Get back to basics. That seems to be what I do best.  Garlic, onions, and kicky sun dried tomatoes. Isn’t everything better with sun dried tomato?

Cabbage is such a versatile vegetable – it can be roasted, grilled, eaten raw or steamed.  Steaming, according to one of my favorite resources, Worlds Healthiest Foods, is the best way to eat it – unlocking it’s cholesterol lowering benefits – but roasting is still good (and sure tastes good.) Cabbage is also a powerful cancer fighter and as an added bonus there is lots of Vitamins K and C.

Need more reasons to eat cabbage? If you try it with caramelized onions it’s a great flavor sub for roasted potatoes and onions with a much lower carb count.  The cabbage cooks down and gives a nice sweet flavor that goes nicely with caramelized onions and the roasted tofu.  The benefit of the tofu is the added calcium and high plant based protein content but feel free to sub any protein you like here – when cubed, it should be sufficiently cooked in the same time frame as the pressed tofu.

Roasted Cabbage with Sun Dried Tomatoes

Roasted Cabbage with Sun Dried Tomatoes

 Roasted Cabbage with Caramelized Onions and Sun Dried Tomatoes

Serves 4
Vegan, Gluten Free
Printable Recipe
**Cabbage from KyV Farm

Ingredients

1/2 Tbsp oil of choice
1 block organic tofu extra firm, pressed
1/2 head cabbage, rough chopped**
1 onion, rough chopped
3 cloves garlic, chopped
1 tsp garlic powder
1 tsp onion powder
1/4 - 1/3 tsp coarse sea salt
Fresh ground pepper
1/2 cup chopped sun dried tomatoes, packed in oil

Directions

1. Preheat oven to 350F.  Spray two baking sheets with non-stick spray so that all the veggies and tofu can be evenly laid out and spaced. Mix all ingredients except tomatoes in a large bowl and toss to coat evenly. Spread over two pans; place in oven for 40 minutes or until onions are caramelized and tofu toasted.

2. Taste cabbage mixture and re-season as needed. Divide onto four plates and top each with 2 Tbsp sun dried tomatoes.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 198.5
Total Fat 9.4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 2.9 g
Cholesterol 0.0 mg
Sodium 327.9 mg
Potassium 831.3 mg
Total Carbohydrate 18.5 g
Dietary Fiber 5.5 g
Sugars 3.5 g
Protein 15.7 g

Vitamin A 5.6 %
Vitamin B-6 15.4 %
Vitamin C 93.5 %
Vitamin E 2.0 %
Calcium 21.0 %
Copper 18.2 %
Folate 26.9 %
Iron 20.1 %
Magnesium 30.4 %
Manganese 76.6 %
Niacin 7.6 %
Pantothenic Acid 4.7 %
Phosphorus 26.1 %
Riboflavin 9.0 %
Selenium 21.8 %
Thiamin 12.6 %
Zinc 12.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 212013
 

Two days ago I clicked on a photo and my mouth started watering.

Over carrots.

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

I was visiting one of my usual favorite blogger’s site, Eat’s Well with Others, and came across a roasted carrot recipe with walnuts.  Of course I LOVE walnuts but my daughter is very allergic to them so I needed an alternative.

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

I had sunflower seeds and dates on hand so I decided to add those instead.

Garlic
Cumin
Carrots
Olive oil
Sunflower Seeds
Dates

Doesn’t that sound good?

This dish is so satisfying – a bit of coarse sea salt and sweet agave pump up the volume when paired with the aromatic cumin. I used canned lentils here for time’s sake but please feel free to cook your own if you have time! Want some more recipes? My friend Janet at Taste Space is the queen of lentils, grains and gorgeous whole food dishes and my friend Cara has tons of delicious carrot recipes at Caras Cravings!

What is so great about lentils is that they have TONS of belly filling fiber that also stabilizes blood sugar for very little calories and fat. Excellent diet food? I say yes! Now imagine if you sprinkled a little Mila on top….like I did.  Now it’s a SUPER food!

These gorgeous carrots are from KyV Farm - Support local farms!

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

Altered from Eats Well with Others
Serves about 6 3/4-cup servings
Vegan, Gluten Free
Printable Recipe
**Fresh seasonal ingredients from KyV Farm

Ingredients

Dressing 
1 clove crushed and minced garlic
1/4 tsp coarse sea salt
1 Tbsp apple cider vinegar
1/4 tsp ground cumin
1 Tbsp extra virgin olive oil

Carrots and Lentils
2 lbs fresh organic baby carrots** (or large carrots can be chopped for shorter cook time of about 25 minutes.)
3 garlic cloves, crushed and chopped
2 tsp cumin seeds
1 Tbsp heat stable oil such as avocado oil or vegetable oil
1/2 tsp coarse sea salt
1 15oz can lentils, rinsed and drained (if you have home cooked here, even better)
3/4 cup toasted and lightly salted sunflower seeds
3 medjool dates, pitted and chopped

Directions

1. Preheat oven to 400F. Mix carrots, garlic, cumin seeds and oil in a baking dish.  Cover and bake for 20 minutes, stir and uncover for an additional 20 minutes or until carrots are fork tender.

2. Meanwhile, mix the dressing ingredients.  Add lentils to cooked carrots, pour dressing and top with dates and sunflower seeds; toss to mix.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 240.5
Total Fat 10.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 4.1 g
Cholesterol 0.0 mg
Sodium 439.8 mg
Potassium 791.3 mg
Total Carbohydrate 33.6 g
Dietary Fiber 8.6 g
Sugars 15.2 g
Protein 6.9 g

Vitamin A 364.2 %
Vitamin B-6 21.0 %
Vitamin C 17.5 %
Vitamin E 34.1 %
Calcium 7.7 %
Copper 20.0 %
Folate 28.9 %
Iron 11.8 %
Magnesium 12.7 %
Manganese 34.6 %
Niacin 14.0 %
Pantothenic Acid 15.0 %
Phosphorus 24.7 %
Riboflavin 8.8 %
Selenium 14.3 %
Thiamin 11.9 %
Zinc 9.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 102013
 

  PicMonkey Collage

I’ve finally discovered the secrets to making great tasting great veggie or bean burgers when they used to fall apart, turning into mush.

The first secret is some flour – any kind will do; add it a tablespoon at a time until the mixture is firmer but only just stays together.  (This does take some practice because if you add too much, it is firm before you cook it. but after it’s cooked it is too dry.)

Second, add some mila.  It acts as an egg replacer but is a whole, raw food instead of that powdered stuff you buy at the store. (More on mila below.)

Third, put avocado on top. Everything is better with avocado.

Savory Veggie Burger with Vegan Cheese

Savory Veggie Burger with Vegan Cheese

These burgers were actually a round two recipe for me – I used the leftovers from the Quinoa and Black Bean Stew and, using fresh beets from KyV Farm, I re-created the veggie burgers I had recently eaten at Manatee Cafe in St Augustine.  I don’t know what they put in those things but I could eat them every day. Maybe twice a day. Make that three times. They are GOOD.

These burgers are really flavorful with the Bragg Liquid Aminos (tastes like soy sauce), sweet raisins and fresh salsa in the mix.   Put them on a burger bun with some vegan cheese and avocado and I bet you won’t miss the beef!

For my mila lovers out there – this is a great use for it!  In this recipe it acts as an egg replacer and also happens to be a whole, raw food with 3000 mg of Omega 3′s.  This powerful little seed has TONS of benefits and has been all over the news in the past few weeks.  Mila  was recently featured on Good Morning America as a great aid for weight loss! (You can see my friends Greg and Rachel in the clip – SO proud of you guys!). How awesome to finally have a way to help lose weight that isn’t some fake powder shake, pill or pharmaceutical.  It is the seed used in Dr Bob Arnot’s new book the Aztec Diet and was also featured on Fox News. If you are wondering what the heck mila is – you can check it out here.

Veggie Burger

Veggie Burger

Savory Veggie Burger

Inspired by Manatee Cafe Veggie Burger

Serves 6
Vegan, Gluten Free
Printable Recipe
**Veggies from KyV Farm

Ingredients

2 beets**
2 cups finely chopped purple cabbage**
2 red onions with tops, chopped finely (or 1/2 cup chopped onion)**
1/4 cup cooked quinoa (or cooked rice or any grain)
1/3 cup cooked black beans (or beans of choice)
1/2 cup nutritional yeast
2 Tbsp flour of choice
1/4 cup raisins

Flavor punch!

1/2 cup salsa mixed with 2 Tbsp mila as binder (Mila is optional but I suggest trying an additional Tbsp flour without it; however, this has not been tested.)
1/4 cup Bragg Liquid Aminos (or tamari or soy sauce)
2 tsp garlic powder
2 tsp onion powder

Optional toppings

2 avocados
3 red onion slices, chopped
Vegan cheese slices

Directions

**This is a great place to use left over quinoa and black bean stew in place of the precooked grains and beans.   Another option is to use canned beans and quickly cook the quinoa.  Feel free to also precook the beets, cabbage and onion in step one the day before.

1. Preheat oven to 350F. Cut tops off beets and reserve for another use; wrap beets in foil and bake for 1 hour or until soft enough to be easily pierced by a fork; unwrap and cool enough to handle; peel and chop finely. Meanwhile heat a medium pot sprayed with nonstick cooking spray; add cabbage and onion and cook until softened, about five ingredients.

2. Mix the beets through the raisins, stir in flavor punch! Preheat broiler to high; spray a sheet pan with non-stick spray form veggie burgers into six patties; broil about 3 to 5 minutes but watch closely as broilers vary. Flip when firm enough to flip; broil an additional 3 to 5 minutes or until firm. Top each burger with a slice of cheese, and/or 1/3 avocado and a sprinkling of red onion.

Nutrition Facts (Without optional toppings.)
6 Servings
Amount Per Serving 

Calories 119.3
Total Fat 1.3 g
Saturated Fat 0.1 g
P
olyunsaturated Fat 0.6 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
S
odium 124.2 mg
Potassium 323.7 mg
Total Carbohydrate 21.6 g
Dietary Fiber 4.1 g
Sugars 7.9 g
P
rotein 6.8 g

Vitamin A 3.6 %
Vitamin B-12 44.4 %
V
itamin B-6 51.5 %
Vitamin C 25.5 %
Vitamin D 0.0 %
Vitamin E 1.6 %
Calcium 3.3 %
C
opper 7.2 %
Folate 15.2 %
Iron 8.3 %
Magnesium 8.4 %
Manganese 17.9 %
Niacin 36.7 %
Pantothenic Acid 68.6 %
Phosphorus 10.8 %
R
iboflavin 42.4 %
Selenium 1.3 %
Thiamin 42.6 %
Zinc 2.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 052013
 

 Black Bean Stew with Quinoa Black Bean Stew with Quinoa

Do you ever get home from work tired and without any sort of plan for dinner?  That’s the time that fast food starts looking palatable.  I say – don’t do it!  Reach for a few cans out of the pantry or pre-cooked frozen beans and grab the quinoa. It only takes 20 minutes to prepare.  Many times I do an alteration of a previous recipe because it’s easy and doesn’t take as much thought when I haven’t planned something out.  Isn’t that what most of us do in our busy lives? Draw from experience and then use what we have on hand.   It’s good to throw in a completely new recipe every now and then, but that takes a bit more time and effort. This stew is a alteration of the below black bean soup and will definitely be added into my normal rotation along with bean quesadillas, oat and bean burgers and pasta.

Black Bean Soup with Forbidden Rice

Black Bean Soup with Forbidden Rice

Black Bean Soup with Forbidden Rice

Here are a few more easy black bean recipes to help you through those busy nights….

Upside Down Lentil Pot Pie

Upside Down Lentil Pot Pie

Upside Down Lentil Pot Pie

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Easy Mexican Tortilla Bake

Easy Mexican Tortilla Bake with Mila

Easy Mexican Tortilla Bake with Mila

Vegan Tropical Black Bean Burgers
with Cucumber Mint Mango Peach Salsa

Tropical Black Bean Burgers

Tropical Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Avocado, Mango and Black Bean Tostada

Avocado, Mango and Caribbean Black Bean Tostada

Avocado, Mango and Caribbean Black Bean Tostada

This recipe was so quick, easy and delicious.  It is very filling with tons of protein and fiber.  For those people who ask me how I get protein on a plant based diet I can show them this recipe!  The leftovers are versatile and make a great lunch (just add a bit of water before re-heating) and I even added them into a veggie burger – recipe to follow!

Black Bean Stew with Quinoa

Black Bean Stew with Quinoa

 Black Bean Stew with Quinoa

Serves 6 (about 1 1/4 cups stew and 1/2 cup quinoa)
Vegan, Gluten Free
Printable Recipe

Ingredients

1 Tbsp avocado oil (or oil of choice)
1/2 onion, diced
2 cloves garlic, minced
3 cups vegetable broth
2 14.5-oz cans black beans (Tree of life)
1 14.5-oz can fire roasted diced tomato, drained
2 tsp adobo seasoning

Quinoa
1 cup quinoa
2 cups vegetable broth

Directions

1. Rinse and drain quinoa with a fine mesh strainer; bring quinoa and broth to a boil in a large sauce pan, cover and reduce heat, simmer 15 minutes; remove from heat and let sit 5 minutes; season with salt and pepper.

2. Heat 1 Tbsp avocado oil in a medium sauce pan over medium high heat, add onions and cook 3 minutes until translucent, reduce heat and add garlic, stirring frequently, an additional 2 minutes; add beans, tomatoes, broth and adobo seasoning; simmer about 10 minutes; puree with an immersion blender or in batches in a blender to thicken.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 337.1
Total Fat 4.9 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 592.8 mg
Potassium 626.1 mg
Total Carbohydrate 57.2 g
Dietary Fiber 14.8 g
Sugars 3.5 g
Protein 16.9 g

Vitamin A 5.2 %
Vitamin B-6 6.7 %
Vitamin C 12.7 %
Vitamin E 1.5 %
Calcium 5.3 %
Copper 17.1 %
Folate 51.9 %
Iron 30.0 %
Magnesium 24.5 %
Manganese 32.9 %
Niacin 3.6 %
Pantothenic Acid 3.6 %
Phosphorus 46.1 %
Riboflavin 61.7 %
Selenium 2.8 %
Thiamin 23.0 %
Zinc 10.6 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Enjoy this fabulous Black Bean Stew with Quinoa!

Feb 042013
 

For my Kale and Tofu Sandwich scroll down!

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And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.

____________________________________________

The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.

images

For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Vegan
Printable Recipe

Ingredients

1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing

Directions

1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
Estimated 
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!