Dec 272011
This loaf was super easy to make-it sounds like a lot, but it took under 30 minutes to prep using my food processor to chop the veggies; and, leaving it uncooked overnight in the fridge worked out well, as the flavors has more time to work into the tofu.  And leftovers?  Don’t even get me started!  I made a gorgeous loaf sandwich with a slather of my holiday roasted garlic-maple mustard, a bit of reduced fat Vegenaise and some fresh lettuce from the farm.  On the side were some fresh peas we harvested by hand (also from KYV farm), simply sautéed in some Earth Balance, sea salt, fresh ground pepper and garlic powder.

Walnut-Tofu Loaf
Serves 8
Vegan, Gluten Free


2 Tbsp extra-virgin olive oil
1 large onion, diced
Pinch sea salt
3 cloves garlic , minced
3 medium-size carrots , finely diced or grated
1 handful yum yum peppers,  (or red bell pepper , finely diced)
6 pieces oil-marinated sun-dried tomato
1 tsp dried sage
1 tsp dried thyme 
Grated zest of 1 lemon
1 block firm organic tofu, pressed of water
1/2 cup gluten free bread crumbs (or regular)
1/2 cup chopped walnuts
1/4 cup minced flat-leaf parsley

1 tsp vegan Worcestershire
1 Tbsp white miso
1 Tbsp Braggs Liquid Aminos (tamari or soy sauce)
1 Tbsp coarse ground mustard
1 Tbsp lemon juice
Freshly ground black pepper


1. Preheat oven to 375F.

2. Heat 1 Tbsp olive oil in a large skillet over medium high heat; add onions and a bit of sea salt, sauté about 1 minute.  Add garlic through lemon zest and sauté an additional 5 minutes. Set aside in a large bowl.

3. Whisk the seasonings together in a small bowl; add to the veggie mixture.  Crumble the tofu into the same bowl and add the breadcrumbs, walnuts and parsley and mix well.  Spray a loaf pan with organic non-stick spray and press in mixture.  Drizzle remaining 1 Tbsp olive oil over top evenly. **

4. Bake, uncovered, for about 35 to 40 minutes or until top is browned.

** The loaf can be made ahead and stored overnight until baking.  Simply complete through step 3, cover and refrigerate.  When ready to bake, let the loaf sit out until it comes to room temp (about 30 minutes or so while you preheat oven to 375F) and then proceed to step 4.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 217.6
Total Fat 16.6 g
Saturated Fat 2.0 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 5.4 g
Cholesterol 0.0 mg
Sodium 436.2 mg
Potassium 469.4 mg
Total Carbohydrate 17.7 g
Dietary Fiber 4.6 g
Sugars 2.6 g
Protein 12.0 g

Vitamin A 102.8 %
Vitamin B-12 0.0 %
Vitamin B-6 13.7 %
Vitamin C 82.8 %
Vitamin D 0.0 %
Vitamin E 6.6 %
Calcium 41.3 %
Copper 23.3 %
Folate 12.9 %
Iron 16.1 %
Magnesium 17.1 %
Manganese 65.7 %
Niacin 6.8 %
Pantothenic Acid 3.5 %
Phosphorus 18.6 %
Riboflavin 7.7 %
Selenium 19.2 %
Thiamin 13.5 %
Zinc 10.2 %

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

May 022011

Day one of my Detox is down, no sweat!  I started out the day with baked oats and a steamy cup of teeccino with 1 tsp of blackstrap molasses mixed in.  Afterwards my daughter and I and tried our hand at making buckwheat gnocchi.  They tasted great but I couldn’t get all the potato lumps out.  I got a dang good workout in trying to though!

 For lunch I had a to-die-for red lentil cake from Native Sun with a kale salad.  I’m going to try my hand at recreating those cakes soon.  In the afternoon we hit the boat and I enjoyed refreshing coconut water and lime seltzer.  I didn’t even miss my crisp white wine.  Ok maybe a teensy bit.

The day was rounded out with Cajun spiced grilled fish tacos and Caribbean black bean-mango salsa on a brown rice wrap for dinner.  

Going forward my game plan for the detox is to make one big recipe I can eat for some dinners and or lunches and then cook as I regularly would for the family.  I had gotten a HUGE zucchini from the farm and wanted to incorporate it into burgers.  Michelle, who is leading my detox, said she has trouble keeping the burgers together so she does more of a sloppy joe mixture. I built on this idea and went with a loaf, hoping it wouldn’t fall apart. 

I was so happy with how this turned out.  The walnuts gave it that warm, nutty flavor.  The texture was so moist and the soft sweetness from the raisins and apples were a great balance for the savory thyme and vegetables.  For reheating, the toaster oven worked perfectly, giving the slice that bit of crunch on the outside.  I got eight very filling servings when paired with some massaged kale salad with apples and walnuts to bring out those flavors in the loaf.  I hope you enjoy!

Zucchini Bread Loaf

Altered from Clean Food, Lentil Apple Walnut Loaf pp 232
Serves 6-8


3 Tbsp ground flax
1/2 cup water
3 Tbsp extra virgin olive oil
1 large sweet onion
1 carrot
1 apple, cored
1 med zucchini about 1.5 lb
1 can white beans, drained, rinsed and mashed with a fork, I use Eden Organic
1/4 cup raisins
3/4 cup toasted walnuts, chopped
1 tsp dried thyme
Fresh ground pepper, coarse sea salt, to taste
1 cup cooked quinoa
7 dashes ume plum vinegar

1/4 cup course ground mustard
2 Tbsp honey


1. Preheat oven to 350F.  Mix flax seed and water in a small bowl and set aside.

2. Chop onion, zucchini, apple and carrot into big chunks and throw into a food processor with the shred attachment on. 

3. Heat 3 Tbsp oil in a large skillet, add shredded veggies and saute until softened, about 7 minutes; drain liquid produced by veggies as needed until they appear somewhat dry.  Season with salt and pepper, to taste.  Mix in beans, raisins, walnuts, thyme, quinoa and flax mixture.  Cook 2 minutes.  Stir in vinegar.  Add to a meatloaf pan sprayed with cooking spray.

4. Mix mustard and honey for glaze in the bowl the flax seed mixture was in.  Top loaf with glaze and bake, uncovered for 40 minutes.  Remove from oven and serve.

Nutrition Information
6 Servings
Amount Per Serving

Calories 394.9
Total Fat 18.6 g
Saturated Fat 1.9 g
Polyunsaturated Fat 7.5 g
Monounsaturated Fat 6.4 g
Cholesterol 0.0 mg
Sodium 433.6 mg
Potassium 768.6 mg
Total Carbohydrate 50.5 g
Dietary Fiber 9.8 g
Sugars 13.4 g
Protein 11.6 g

Vitamin A 46.1 %
Vitamin B-6 13.2 %
Vitamin C 14.0 %
Vitamin E 7.5 %
Calcium 11.1 %
Copper 24.5 %
Folate 20.3 %
Iron 28.4 %
Magnesium 20.8 %
Manganese 52.5 %
Niacin 4.8 %
Pantothenic Acid 3.8 %
Phosphorus 29.4 %
Riboflavin 34.6 %
Selenium 3.1 %
Thiamin 11.9 %
Zinc 9.7 %

Nutrition Information
8 Servings
Amount Per Serving

Calories 296.2
Total Fat 13.9 g
Saturated Fat 1.4 g
Polyunsaturated Fat 5.6 g
Monounsaturated Fat 4.8 g
Cholesterol 0.0 mg
Sodium 325.2 mg
Potassium 576.5 mg
Total Carbohydrate 37.8 g
Dietary Fiber 7.3 g
Sugars 10.0 g
Protein 8.7 g

Vitamin A 34.6 %
Vitamin B-6 9.9 %
Vitamin C 10.5 %
Vitamin E 5.6 %
Calcium 8.3 %
Copper 18.4 %
Folate 15.2 %
Iron 21.3 %
Magnesium 15.6 %
Manganese 39.4 %
Niacin 3.6 %
Pantothenic Acid 2.9 %
Phosphorus 22.0 %
Riboflavin 25.9 %
Selenium 2.4 %
Thiamin 8.9 %
Zinc 7.3 %

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