Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto PLUS Tips on How to Make Tofu Look Like Chicken!

Articles and Reading, Dairy Free, Egg Free, Favorites, Gluten Free, High Protein, How To Video, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Raw, Tips, Vegan, Vegetarian 8 Responses »

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

“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

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

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 Sun Flower Seed Pesto

___________________________________

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

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

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

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Dairy Free, Dressing, Egg Free, Food Find, Gluten Free, Main Meal, Native Sun Recipe, Quick and Easy, Salad, Six Ingredients or Less, Vegan, Vegetarian No Responses »

Sep 282012

You know when you come across something that is so good you just want to eat it all the time? For me it is still that salad I told you about a few posts ago- the simple purple cabbage and creamy avocado. But last night I was looking for a bit more protein, so I came up with this super satisfying salad that has all the great textures; the crunch of the cabbage, creaminess of avocado and light crisp cucumbers, but also has some heartiness from the falafel burger. This salad will really stick with ya.

Falafel Salad

If you are like me, your life is super busy; between my day job, running a business, writing recipes, working out, camping and having fun with my family and friends, there isn’t much time left for elaborate dinners – especially during the week – so I love to use time saving shortcuts like these Sunshine Burger pre-made falafel burgers. Not only are they DELICOUS, but you can actually pronounce each and every ingredient; such as, sunflower seeds, brown rice etc.

Falafel Salad

For the dressing, I used my favorite Annie’s dressing, totally vegan and another one of those amazing all natural products that you can feel good about eating. The goddess dressing has tahini, lemon, garlic and a bit of soy which makes for the perfect compliment to the falafel burger.

Falafel Salad

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup sliced red cabbage
1 cup chopped cucumber
1/4 avocado, chopped
1 slice red onion, chopped
1 falafel burger, I used Sunshine Burger
1 Tbsp Annie’s Goddess Dressing
Salt and pepper, to taste
Optional – 4 Slices Bell Pepper or Mild Pepper of Choice

Directions

1. Heat burger in toaster oven until just warmed through.

2. Layer cabbage, cucumber, avocado and onion in a large bowl; tear heated falafel burger gently and add to salad; top with Goddess dressing, salt and pepper, to taste and bell pepper if using.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 416.4
Total Fat 25.5 g
Saturated Fat 3.0 g
Polyunsaturated Fat 1.0
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 421.8 mg
Potassium 602.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 15.0 g
Sugars 2.1 g
Protein 9.5 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.2 %
Vitamin C 64.2 %
Vitamin D 0.0 %
Vitamin E 3.8 %
Calcium 8.4 %
Copper 6.7 %
Folate 23.0 %
Iron 8.0 %
Magnesium 9.6 %
Manganese 14.9 %
Niacin 6.7 %
Pantothenic Acid 9.5 %
Phosphorus 6.8 %
Riboflavin 7.2 %
Selenium 1.5 %
Thiamin 7.0 %
Zinc 4.5 %

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

Simple Purple Cabbage and Creamy Avocado Salad

Dairy Free, Egg Free, Gluten Free, Quick and Easy, Raw, Salad, Six Ingredients or Less, Soy Free, Vegan 3 Responses »

Sep 052012

I find cabbage to be a bit intimidating and I’m not sure why. Kohlrabi and daikon radish have had no problems making it to my plate, but that darn cabbage will reside in its refrigerator drawer, giving me a sneer every time I open the door.

Ha! You don’t know WHAT to do with me!

It’s time to take the bull by the horns and start simple.

It doesn’t get much more effortless than this salad. When mixed with romaine and avocado, that cabbage just doesn’t seem as menacing – in fact, it adds a nice hearty crunch that is really satisfying against the creamy avocado.

At first I wasn’t going to post this recipe because it is so simple, it almost seems like cheating. But then I thought, why not? When I’m looking for a recipe to use with a particular ingredient, I’m not necessarily looking for a 30 ingredient Emeril recipe. Why not stick to the fact that simple can also be delicious?

Purple Cabbage and Creamy Avocado Salad

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

4 cups chopped romaine lettuce

2 cups shredded purple cabbage

1/4 red onion, sliced

1 avocado, seed removed and sliced

1/2 cup dressing of choice, I used a vegan, gluten free dressing I whipped up

Directions

1. Layer 1 cup romaine, 1/2 cup shredded cabbage, 1/4 avocado and 2 Tbsp dressing.

Nutrition Facts (BEFORE DRESSING)

4 Servings

Amount Per Serving

Calories 96.5
Total Fat 6.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 20.2 mg
Potassium 500.6 mg
Total Carbohydrate 8.9 g
Dietary Fiber 5.0 g
Sugars 1.9 g
Protein 2.5 g

Vitamin A 40.3 %
Vitamin B-12 0.0 %
Vitamin B-6 12.6 %
Vitamin C 71.8 %
Vitamin D 0.0 %
Vitamin E 4.4 %
Calcium 4.7 %
Copper 5.3 %
Folate 31.0 %
Iron 6.9 %
Magnesium 5.9 %
Manganese 26.9 %
Niacin 6.5 %
Pantothenic Acid 8.0 %
Phosphorus 6.4 %
Riboflavin 8.8 %
Selenium 0.8 %
Thiamin 8.0 %
Zinc 3.6 %

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

Butternut Squash and Chickpea Quesadilla with Avocado and Fresh Sprouts

Dairy Free, Egg Free, Lighter Fare, Quick and Easy, Recipe Review, Soy Free, Vegetarian No Responses »

Aug 022012

Just think…warm and sweet butternut squash, bright, sunny lemon, nutty tahini, purple onion and wilted spinach….doesn’t that sound great for summer? It’s wonderful even cold!

This butternut squash dish was one of the recipes that Cara and I chose to make while she was in town visiting. In addition to the tahini and olive oil, we stirred in some honey, cumin and fresh baby spinach.

Once you try that one out….here is a wonderful round two recipe for you with avocado and sprouts that enhance the taste of fresh lemon.

Juicy summer cherries are the perfect compliment!

Butternut Squash and Chickpea Quesadilla with Avocado and Fresh Sprouts

Serves 4

Vegetarian

Printable Recipe

Ingredients

4 whole wheat wraps

1 cup butternut squash chickpea salad with spinach

1/2 cup Daiya cheddar cheese

1 avocado, seeded and sliced

1/4 red onion, sliced

1 cup sprouts

Directions

1. Preheat broiler to high. Stuff 1/4 cup butternut squash salad into wheat wraps, top with 2 Tbsp Daiya. Spray with cooking spray; broil, on high, 3 minutes per side or until browned.

2. Top with 1/4 sliced avocado, 1/4 of the sliced red onion and 1/4 cup sprouts.

**No nutrition info available for this one.

Tropical Grilled Pineapple Salad with Creamy Mango, Avocado and Fresh Lime Dressing (Oil Free and Vegan)

Dairy Free, Dressing, Egg Free, Gluten Free, Gratitude, Lighter Fare, Low Cal, Salad, Soy Free, Vegan, Vegetarian No Responses »

Jul 142012

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

Oh my goodness I am one busy girl. Not only has work been crazy but I’m also taking care of a sick little one, sharing Mila, doing yoga, hitting the gym, writing a food blog and cooking (to name just a few).

And I have some exciting new to share with you! I was asked to do a presentation at Baptist Beaches Hospital this Wednesday for an MS group there, Native Sun is now carrying some of my recipes (check it out!) AND I was invited to an exclusive media dinner at the Casa Monica’s restaurant, 95 Cordova, to review their new summer menu on August 10^th!

Things are really moving along and gaining momentum. In fact, last week on Tuesday I made the decision, after a particularly stressful day at work, to make peace with where I am in life and really have gratitude for what I have. So I started a “Gratitude Board” where I write something I’m grateful for every day and really try to think about WHY I’m grateful for it. Also, I began writing in a journal my goals and dreams in great detail as if they have already happened. This little trick sets your subconscious up to be looking for ways to achieve what, in writing, has already happened. I made a conscious decision to think of myself as a lucky person – and guess what. I was on Native Sun’s blog and entered a little contest by guessing a secret ingredient and actually won! The fact that it’s just a little (but VERY delicious) smoothie doesn’t matter….it’s the fact that when you get your mind right the universe responds to you.

Here are some of the things I wrote in my journal in a nutshell.

My first goals are to go back to school to the Institute of Integrative Nutrition to become a Certified Health Coach like my friend Michelle at Find Your Balance. To get there I will greatly grow my business with Mila so that I can share Mila with LOTS of people and change their health forever. I want to continue doing seminars and presentations on health and nutrition and continue being the volunteer coordinator and event planner for KYV farm.

I will make the world a better place than I left it. Ultimately, I strive to make a positive impact on people’s health and the environment.

How is that for a deep subject on a Saturday? So where does food and recipes fit into this you ask?

I’m not sure, but the universe must have been telling me to try Cara’s Spicy Tomato Coconut Sauce because I found something my husband and I both love. This was very surprising to me because I actually made this sauce for myself he isn’t a fan of tomatoes or coconut. I know, very selfish of me but I had been dying to try it. Cara – the universe is talking and it’s telling the world to make Spicy Tomato Coconut Sauce. It is perfect over some GF pasta.

Spicy Coconut Tomato Sauce

And for the salad – mangoes were on sale at Fresh Market 10 for $10 so I bought some and then decided on a tropical salad so grilled pineapple fit the bill. I made this dressing for my friend Suzanne and her husband Dan who are oil free vegans that also eat Mila and lost a TON of weight. This dressing is sweet and creamy from the avocado and mango and the onion adds that hmmm factor and helps, along with the lime, to keep the avocado from oxidizing.

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

I will definitely be grilling more pineapple in the future. I haven’t done it in ages and I’ve been missing out. It turns even sweeter and caramelized on the outside….you don’t need dessert after this salad!

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

Tropical Grilled Pineapple Salad with

Mango, Avocado and Fresh Lime Dressing

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

4 slices pineapple, sprayed with organic cooking spray

Dressing
1 ripe mango, skin removed and chopped
1/4 avocado
1/4 red onion
Juice 1/2 lime
1/4 tsp sea salt

Salad
6 cups spinach blend
1/4 red onion, sliced
1/2 cucumber, sliced
1/2 green pepper, sliced

Directions

1. Preheat grill to medium high. Add pineapple – grill 5 to 7 minutes per side or until nice grill marks form.

2. Meanwhile mix the dressing ingredients in a Magic Bullet or blender – set aside.

3. Mix the salad ingredients in a large bowl. Slice grilled pineapple into wedges. Serve 2 cups salad mixture, 1 sliced pineapple around and a few Tbsp dressing on each plate. The dressing can also be mixed in beforehand.

**You will most likely have dressing left over to reserve for another use.

Nutrition Facts Salad
4 Servings
Amount Per Serving

Calories 59.6
Total Fat 0.6 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 37.1 mg
Potassium 399.6 mg
Total Carbohydrate 13.9 g
Dietary Fiber 2.4 g
Sugars 9.4 g
Protein 1.9 g

Vitamin A 86.3 %
Vitamin B-6 10.5 %
Vitamin C 65.2 %
Folate 25.5 %
Iron 9.2 %
Magnesium 12.7 %
Manganese 91.2 %

Nutrition Facts Dressing
4 Servings
Amount Per Serving

Calories 54.0
Total Fat 1.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 147.4 mg
Potassium 145.2 mg
Total Carbohydrate 10.3 g
Dietary Fiber 1.8 g
Sugars 7.7 g
Protein 0.5 g

Vitamin A 8.3 %
Vitamin C 27.1 %

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

Wine Down Wednesday with Sweet Potato and Tahini Burgers with Citrus, Mango and Avocado Salsa

Main Meal No Responses »

Apr 192012

Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines.

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.

For an ideal pairing we look for wines that that compliment Sweet Potato and Tahini Burgers Citrus, Mango and Avocado Salsa we look at the tahini, sweet potato, citrus and mango.

The Wines selected to taste are Warwick ‘First Lady’ Cabernet Sauvignon and Barboursville Viognier.

Sweet Potato and Tahini Burgers

with Citrus, Mango and Avocado Salsa

These sweet-spicy burgers are super easy to put together – only six ingredients. They can be baked, grilled or pan seared. The mango salsa a spur of the moment inspiration that compliments the burgers so well it is a match made in heaven. Mangos are on sale for a dollar and avocado is super cheap right now, too. I had a jalapeno on hand to add a kick and some fresh Florida oranges and limes to add a nice tang. For a side, I a added some nice steamed edamame with a sprinkle of coarse sea salt.

Time Saving Tip: To save time for the salsa, simply buy a quality store bought mango or citrus salsa in the refrigerated produce section of your grocery!

From 1791 through 1902 Warwick Wine Estate in South Africa was originally known as ‘De Goede Sukses’, the Good Success farm. It was later renamed Warwick after being purchased by Colonel Alexander Gordon of the Warwickshire regiment. In the 60′s the winery traded hands again when it was purchased by Norma Ratcliffe and her husband Stan. After initially selling the grapes wholesale to other wineries, Norma studied the art of winemaking and began producing her own wine in 1984. She was the first female wine maker in South Africa, thus the ‘First Lady’ Cabernet Sauvignon is named as a tribute to Norma.

The winemaker’s notes, “The wine has a deep and intense ruby red colour. The nose reveals lots of red berries and sweet black cherries, complemented by sweet vanilla and chocolate oak background. The smooth ripe, round tannins make this wine easy to drink while still retaining a full body. The balanced acid creates a firm finish that is complemented by a lingering sweetness.”

Barboursville vineyards reside along side the Blue Ridge Mountains of Virginia, owned by Gianni Zonin of Gamnbellara Italy who is a 7th generation winemaker. This Viognier Reserve is grown by the general manager-winemaker Luca Paschina who has a degree in oenology; the study of all aspects of wine.

It looks like I have found my calling – I must go back to school for an oenology degree. I wonder if this is an offering at FSU. If not, I will simply have to attend the the Instituto Umberto in Alba Italy as Luca Paschina did.

Gregg from Broadbent Selections sent me some additional information on the vineyard that I thought was interesting, “this second-generation estate house at Barboursville plantation was designed by Thomas Jefferson, one of only 3 residences he designed for his friends. The Barbour family continued to occupy this residence until it was destroyed by accidental fire at Christmas, 1884, and returned to the elegant Georgian villa next door for several generations, now The 1804 Inn”

The Viognier, pronounced Vee-‘O’-nyaaay, is fermented in steel with tropical and floral tones. It does well with aging of 4 to 5 years. The photos of the vineyard are gorgeous-I would love to visit and take some of the cooking classes offered at their restaurant.

Sweet Potato Tahini Burgers

with Citrus, Mango and Avocado Salsa

Inspired by Lunch Box Bunch
Serves 6

Vegan, Gluten Free, Dairy Free

Printable Recipe

Ingredients

Burgers
1 can of sweet potato
2 cans cannellini or pinto beans, rinsed and drained
2 heaping Tbsp tahini
2 Tbsp maple or agave syrup
1/2 tsp Cajun seasoning
1/3 cup oats, pulsed in magic bullet, blender or food processor to grind it a bit

Salsa
1 mango, seeded and chopped
2 oranges, peeled and chopped
1 avocado, seeded and chopped
1/4 jalapeno pepper, chopped
1 tsp minced fresh ginger
Juice of 1 lime
Handful fresh cilantro, chopped

Directions

1. Preheat oven to 350F. Add all burger ingredients to a food processor and pulse a few times, so just mixed. Form into patties and place on a baking tray rubbed with oil. Bake for 20 to 30 minutes, turning halfway through. Turn on broiler to high at the end to crisp outside – about 1 to 2 minutes or until browned.

2. Meanwhile mix the salsa ingredients in a small bowl.

3. Top each burger with a generous heaping of salsa and serve with Barboursville Viognier or Warwick First Lady Cabernet.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 381.5
Total Fat 8.2 g
Saturated Fat 1.3 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.1 g
Cholesterol 0.0 mg
Sodium 113.4 mg
Potassium 1,199.3 mg
Total Carbohydrate 67.5 g
Dietary Fiber 14.4 g
Sugars 8.3 g
Protein 15.8 g

Vitamin A 185.7 %
Vitamin B-12 0.0 %
Vitamin B-6 20.7 %
Vitamin C 65.9 %
Vitamin D 0.0 %
Vitamin E 5.8 %
Calcium 18.3 %
Copper 35.7 %
Folate 42.5 %
Iron 36.5 %
Magnesium 31.7 %
Manganese 78.9 %
Niacin 8.5 %
Pantothenic Acid 12.9 %
Phosphorus 27.3 %
Riboflavin 14.1 %
Selenium 5.2 %
Thiamin 25.9 %
Zinc 19.1 %

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

Please note that as an ammendment to the Black Bean Soup post I would like to change my rating of the Pares Balta to a Damn thats Good. I’ll definitely be ordering more of because of it’s summer drinkability factor as well as the new information provided that this wine is produced with absolutely now animal products so it’s perfect for a plant based diet.

Ten Minute – Five Ingredient Black Bean Burgers

Dairy Free, Egg Free, Gluten Free, Kid Friendly, Low Cal, Main Meal, Quick and Easy, Recipe Review, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 4 Responses »

Apr 102012

I finally got around to trying Happy Herbivore’s super easy bean burgers. These will now be my go-to recipe when I need something super quick and easy.

This will work with any can of beans and some oatmeal. By using the broiler you can speed up the cook time to around ten minutes and get a nice char on the outside of the burger. My daughter had a blast mushing the burgers with her hands and rolling them into balls. Something I never let her do when we cooked with meat as I was afraid of her getting sick from the raw meat. We made little sliders for her and the burgers for me. She ate every bite of her slider.

I paired these with some left over fresh salad I made from the lettuce, carrots and gorgeous heirloom tomatoes from KYV farm and some added some frozen sweet potato fries - broiled right along with the burgers. Couldn’t have been much easier.

If you have extra these will freeze well too.

Ten Minute – Five Ingredient Black Bean Burgers

Inspired by Happy Herbivore

Serves 4

Vegan, Gluten Free, Dairy FreePrintable Recipe

Ingredients

2 cups cooked and drained black beans (or use a 14.5 oz can)

1/3 cup Gluten Free instant oats (or 1/2 cup rolled oats pulsed in the food processor)

1 Tbsp steak seasoning

1 Tbsp coarse ground prepared mustard (or whatever you have)

2 Tbsp Gluten Free Ketchup

Directions

1. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Bake first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.

2. Top with whatever you like!

**Check the label on the cooking spray to ensure it is gluten free. It’s best to simply use an oil mister to be sure.

Nutrition Facts

4 Servings
Amount Per Serving (burger with no toppings)

Calories 162.3
Total Fat 1.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 675.9 mg
Potassium 305.3 mg
Total Carbohydrate 28.6 g
Dietary Fiber 8.5 g
Sugars 1.3 g
Protein 8.9 g

Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.0 %
Vitamin C 1.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 2.3 %
Copper 9.0 %
Folate 32.0 %
Iron 12.5 %
Magnesium 15.1 %
Manganese 19.1 %
Niacin 2.2 %
Pantothenic Acid 2.1 %
Phosphorus 12.0 %
Riboflavin 3.5 %
Selenium 1.5 %
Thiamin 16.5 %
Zinc 6.4 %

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

Wine Down Wednesday – Black Bean Soup and Forbidden Rice with PARES BALTA Ros de Pacs and CRASTO Douro Red

Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Soy Free, Vegan, Vegetarian 3 Responses »

Apr 042012

Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines.

To pair wines with a meatless dish we consider the spices and main flavors of the recipe. For black bean soup we need a wine that nicely compliments Bragg Liquid Aminos, chili powder and cilantro.

The wines chosen to pair.

PARES BALTA Ros de Pacs 2011, (Penedes, Spain)

PARES BALTA Ros de Pacs 2011, (Penedes, Spain), is a family owned organic winery about half an hour south of Barcelona. The winemakers are two young women, Maria Elena Jimenez and Marta Casas. Pares Balta has a National Park as part of its land holdings, the vineyard photo below is of a clearing in the park. Pares Balta has their own colony of bees to pollinate the vines and a flock of sheep to eat weeds in the vineyards and provide a natural compost. These vineyards have never seen chemicals. I have decided I must visit this winery. It is definitely right up my alley. You go Maria and Marta. Girl power!

A clearing at the winery – beautiful.

Parés Baltà

CRASTO Douro Red 2009, (Douro, Portugal)

CRASTO Douro Red 2009, (Douro, Portugal) is from Quinto do Crasto whose vineyard dates back to the 17th century. A few of their grape varieties are soon-to-be organic! The grapes are primarily farmed on these picturesque terraces.

The grapes are both fermented in this state of the art part of the winery and they also crush grapes the old fashioned way - by foot! Because the foot has padding whereas stainless paddles don’t, it’s a much gentler way to extract the juice.

My friend Gregg from Broadbent who is providing the wines.
A little yoga and wine. Tough day at the office, poor guy.

As an update to two previous wine posts, I actually had the privilege of meeting Adi, the wine maker of the BADENHORST ‘Secateurs’ Chenin Blanc 2011, (Swartland, South Africa) and BADENHORST ‘Secateurs’ Red 2010, (Swartland, South Africa). Gregg brought him to our yoga class and, amazingly, he held up pretty well – he didn’t pass out or leave. We figure it’s because he must wrestle lions in Africa.

Nothing like a photo after a 90 minute heated power yoga class.

BLACK BEAN SOUP WITH FORBIDDEN RICE

Black bean soup is such a comfort food that you would never guess how healthy it is. It is filling and flavorful with the saltiness from the Bragg Liquid Aminos (tastes like soy sauce), creamy cool avocado, and super fresh cilantro. This is a SUPER simple recipe and, if using leftover rice, will take you less time than it takes to go get fast food. I love quick and easy meals!

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** The same terminology will be used to rate the dish and how well it paired.

Category #1 – The Dish
Rating of Damn That’s Good
After my last experience with an E2 diet recipe, I knew I needed to add a little bit of fat. I added a tablespoon or two of olive oil and added and amended a few ingredients. The result was absolutely delicious. I was unsure how the Liquid Aminos would taste in a black bean soup, but I loved the saltiness with the tang of soy. The avocados and cilantro really cooled the soup down. Next time I might actually make this spicy although this time I abstained because my three year old isn’t too keen on cayenne. I added the forbidden rice because I had it on hand – it was perfect because it mirrored the hearty texture of the black beans.

Category #2 – The Wines

PARES BALTA Ros de Pacs

PARES BALTA Ros de Pacs -Rating of YUM. It both looks and tastes like strawberries. I LOVE the color – like cherry red lipstick. It has a very light body and would be perfectly refreshing on a hot day.

Crasto Douro Red

CRASTO Douro Red 2009- Rating of YUM (but possibly higher if I was a “red” girl like I used to be.) I loved the color of this one as well – a deep purple/burgundy. My first thought was a really light port and come to find out, it is made from the same varieties that are used in a Port wine, but it is fermented dry and not fortified.

Category #3 – The Pairing
Rating of Damn that’s Good for the Pares Balta highlighted the avocado and cilantro flavors and, during the meal the berry flavor intensified. It was really refreshing.
Rating of YUM for the Crasto along with the black beans made me think of coffee, chocolate and mole sauce. If you like a rich red wine, this is perfect.

Where to buy

All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Black Bean Soup with Forbidden Rice

Inspired by E2 Black Beans and Rice

Serves 4, 1/2 cup beans and 1/2 cup rice

Vegan, Gluten Free, Dairy Free
Printable Recipe

Ingredients

2 Tbsp extra virgin olive oil
1 onion, chopped
2 cloves garlic, chopped
2 cups cooked black beans (of using canned, be sure to rinse and drain well)
1 to 2 cups vegetable stock
1/2 cup canned, undrained fire roasted diced tomatoes
2 Tbsp braggs liquid aminos or gluten free tamari or soy sauce
1 Tbsp chili powder
2 cups cooked forbidden rice or brown rice

Garnish
1 avocado, seeded and cubed
Fresh diced tomatoes (from KYV farm)or extra fire roasted tomatoes
Lost of fresh cilantro (from KYV farm)
Fresh lime juice (about one lime)

Directions

1. Heat olive oil in a small pot, sauté onion about five minutes; add garlic, sauté an additional minute. Add black beans, vegetable stock, tomatoes, liquid aminos and chili powder. Bring to a boil, reduce heat and simmer about 10 minutes, or thickened to your taste.

2. Serve black beans over rice; top with 1/4 avocado, a dollop of diced tomatoes, fresh cilantro and a squeeze of lime.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 394.5
Total Fat 16.0 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 566.7 mg
Potassium 362.6 mg
Total Carbohydrate 70.1 g
Dietary Fiber 23.1 g
Sugars 2.6 g
Protein 15.1 g

Vitamin A 13.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.3 %
Vitamin C 24.9 %
Vitamin D 0.0 %
Vitamin E 4.6 %
Calcium 8.4 %
Copper 2.1 %
Folate 2.6 %
Iron 20.4 %
Magnesium 2.1 %
Manganese 6.7 %
Niacin 1.2 %
Pantothenic Acid 0.7 %
Phosphorus 2.4 %
Riboflavin 1.6 %
Selenium 1.0 %
Thiamin 2.0 %
Zinc 1.1 %

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

Wine Down Wednesday – Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

Appetizer, Dairy Free, Egg Free, Gluten Free, Kid Friendly, Lighter Fare, Soy Free, Tips, Vegetarian 1 Response »

Mar 282012

Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines.

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.

For the spring rolls we look for a wine that would pair well with the following ingredients -

Fresh mint leaves, fresh cilantro, fish sauce, fresh lime juice and garlic.

The wines chosen to pair – LOUIS Dry Riesling 2010, ( Rheinhessen, Germany) and ARESTI Estate Carmenere 2010, ( Curico, Chile)

So far my favorite part about doing these wine pairings is learning more about the wines. I tend to find a few and stick with them, but this exercise is getting me to branch out and learn more about the wine makers, varietals and background of each winery, which gives each wine more depth in my mind.

LOUIS Dry Riesling

Louis Guntrum Winery was originally established in 1648 and was taken over by Louis Konstantin Guntrum – the 11th generation of wine makers.

During World War II, the family winery and mansion was occupied by US General Patton as he was crossing the Rhein river right in front of their estate.

The winery is located in Rheinhessen, Germany where the grapes reside in a cool climate that gets approximately 1800 hours of sunshine a year and has been certified as a sustainable winery by the German Agricultural Society. The wine itself is actually called Niersteiner Oelberg Riesling Spatlese Trocken but they figured it was an easier sell as LOUIS Dry Riesling. I would agree with that.

ARESTI Estate Carmenere 2010, ( Curico, Chile)
Aresti wine is a family owned business that was founded in 1951 and is run by three generations of the Aresti family – they grow over 1000 acres of vineyards. The award winning labels feature a panting called “Harvest at the Bellavista Hacienda” that depict part of the Aresti winery history.

The grapes are grown in Curaco, the second largest wine producing valley in Chile. It has a Mediterranean climate with a dry season that lasts about five months. Chilean Carmenere grapes were initially thought to be merlot as the leaves are very similar; however, they are actually a later ripening variety of Bordeaux.Fresh Spring Rolls

When my husband and I were first married and built our first house I had lots of wine and cheese parties. Almost one Friday night a month I would turn on the white lights lining the patio, put Michael Bublé on the CD player turned just a hair too loud, pop open a few varieties of interesting wine from the Wine Warehouse and make an appetizer. Fresh spring rolls were one of my first ever “gourmet” appetizers – I was very proud of myself. It was a Cooking Light recipe and I followed every ingredient to the letter. They were delicious, but I’m glad that now I’m much more comfortable producing my own creations, many times even more delicious than the original.

I hadn’t made fresh spring rolls in a while and I was inspired by all the spring rolls on my friend’s blog, Amanda at the Grains of Paradise. I decided create some simple ones with some creamy avocado and add the super fresh factor from cilantro and mint. I did sauces two ways, one with a fish sauce and the other with a simple mixture of sriracha and agave. I tried adding several different ingredients to the sriracha sauce but the simple two ingredient mixture was sweet and spicy perfection. I’ve been putting it on everything – salads, in soups and on sandwiches.

Sauces Two Ways

Rice Wrapper Tip: Wrapping the rolls can be daunting but once you get a few under your belt you’ll be an old pro. If you have never done this before, take a plate with raised edges and add a bit of water. Take the rice paper sheet, soak it for a few moments in warm water until it just becomes pliable and place it on the plate. The water will make it so the paper doesn’t stick and rip. Gently place your fillings, not in the center, but just a bit towards you. Fold the edges over and then roll.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 – The Dish
Rating of Damn That’s Good. I’m all about the bright flavors of lime, cilantro and mint and the buttery texture of the avocado. I couldn’t decide which sauce was better. I love the spicy sweetness of the sriracha-agave mixture, but the fish sauce and peanuts with that hint of saltiness gave the rolls a whole new dimension of flavor. These are perfect for the start of summer.

Category #2 – The Wines

Louis Dry Riesling

Riesling -Rating of Damn that’s Good
On first taste I thought melon. I liked the smooth, silky texture and, though this is a dry wine, it had that hint of sweetness from a bit of residual sugar. Once it opened up I tasted pineapple and apricot.

ARESTI Estate Carmenere 2010

Carmenere – Rating of Damn that’s Good
This wine has a slightly woody flavor; I thought of cedar. I enjoyed this a bit cooler out of my wine fridge - very drinkable with light body.

Category #3 – The Pairing
Rating of DTG for both. Since I tend to lean towards white wines lately I was surprised how much I liked the Carmenere with this dish. It really intensified the taste of cilantro. The Riesling added to the sweetness of the agave in the sriracha sauce and brought down the heat.

Where to buy

Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

Serves 8

Vegan, Gluten Free, Dairy Free

(**Asian Dipping Sauce is not Vegan)

Printable Recipe

Ingredients

Rice Wrappers
8 Rice wrappers
Handful each, fresh cilantro and mint
3 carrots, cut into matchsticks
2 seedless cucumbers, cut into matchsticks
3 green onions, sliced thinly lengthwise
1 avocado, sliced
2 limes, quartered

Sweet Sriracha Sauce

3 Tbsp Sriracha (hot chili sauce)

1/2 Tbsp agave

Asian Dipping Sauce
1/4 chopped peanuts
1 to 11/2 Tbsp fish sauce
Juice 1 lime
1 clove garlic, minced
2 Tbsp agave
1 tsp sriracha
1/4 cup water

Directions

1. Pour hot water into a large bowl – large enough to fit a rice wrapper laid flat. Soak the first rice wrapper in hot water and place on a large dish with a bit of water in the bottom (this will keep the rice wrapper from sticking and ripping). Spread out the edges of the rice wrapper if they have folded. Top with a small amount of cilantro, mint, carrots, cucumber, green onion, a slice of avocado and a squeeze of lime. Fold the edges in and then roll tightly into a tube. Slice in half. Repeat 7 more times.

2. Mix the ingredients of each sauce in two different bowls. Serve each roll with two sauce cups for a taste of each sauce.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 155.2
Total Fat 6.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 304.6 mg
Potassium 429.7 mg
Total Carbohydrate 37.4 g
Dietary Fiber 4.7 g
Sugars 5.1 g
Protein 5.9 g

Vitamin A 54.4 %
Vitamin B-12 0.2 %
Vitamin B-6 8.3 %
Vitamin C 25.3 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 4.4 %
Copper 11.2 %
Folate 12.1 %
Iron 6.9 %
Magnesium 9.8 %
Manganese 17.3 %
Niacin 7.0 %
Pantothenic Acid 6.7 %
Phosphorus 7.0 %
Riboflavin 4.4 %
Selenium 1.2 %
Thiamin 5.4 %
Zinc 4.4 %

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

Roasted Eggplant Guacamole, a great way to use up that extra eggplant.

Dairy Free, Egg Free, Gluten Free, Soy Free, Vegan, Vegetarian No Responses »

Sep 042011

Happy Labor Day weekend! I have just the appetizer for you.

Roasted Eggplant Guacamole

The idea for this came from my birthday dinner at a restaurant called Cantina Laredo where one of their appetizers is to make guacamole at your table. It’s so simple, but I am enchanted with fresh foods being prepared right in front of me at my table.

When I got home I wanted to do a guacamole remake but I only had one avocado and tons of eggplant. A lovely friend at work brings in bags full of Japanese eggplant for me to roast up, just picked from her father in law’s garden.

This version came out great. It isn’t as heavy or rich as traditional guacamole but has all the flavor and was a great way to use up the eggplant.

Roasted Eggplant Guacamole

Vegan, Gluten free

Printable Recipe

Ingredients

8 Japanese eggplant or 2 standard eggplant

1/2 avocado

Juice 1 lime

1 jalapeno pepper, minced

1/2 red onion, chopped

2 Tbsp chopped fresh cilantro

1/2 cup quartered grape tomatoes

Salt and garlic powder, to taste

Directions

1. Preheat oven to 350 degrees; roast whole eggplant about 45 minutes to 1 hour or until eggplant is soft. Let cool, cut off top and slice lengthwise. Scrape out pulp with a spoon.

2. Place eggplant pulp, avocado, lime, salt and garlic powder in a high speed blender or food processor. Blend until smooth. Stir in jalapeno, onion, cilantro and tomatoes. Re-season if necessary.

Nutrition Facts

1 Recipe
Amount Per Recipe

Calories 469.7

Total Fat 13.8 g

Saturated Fat 1.9 g

Polyunsaturated Fat 1.8 g

Monounsaturated Fat 8.5 g

Cholesterol 0.0 mg

Sodium 171.7 mg

Potassium 793.4 mg

Total Carbohydrate 83.1 g

Dietary Fiber 33.3 g

Sugars 38.7 g

Protein 16.0 g

Vitamin A 14.8 %

Vitamin B-12 0.0 %

Vitamin B-6 23.8 %

Vitamin C 62.3 %

Vitamin D 0.0 %

Vitamin E 8.3 %

Calcium 3.7 %

Copper 13.9 %

Folate 28.2 %

Iron 6.6 %

Magnesium 11.5 %

Manganese 17.5 %

Niacin 12.2 %

Pantothenic Acid 16.1 %

Phosphorus 9.7 %

Riboflavin 11.2 %

Selenium 1.6 %

Thiamin 11.3 %

Zinc 5.8 %

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

Older Entries

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Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

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.