Meatless Monday: Asparagus & Tofu Spring Roll

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Regardless of yet another winter storm headed our way I am springing into spring with these rolls! Lunch, appetizer or dinner this a a great dish – flavorful & so light. Hope you enjoy!

  • Drain and slice Nasoya Firm Lite tofu into 10 equal rectangles, then cut each piece into 4 strips 
  • Grab skillet & spray with cooking oil – sear strips of tofu until golden brown, set aside
  • In a pot steam 20 trimmed  (6″) asparagus spears until tender crisp, drain then cut lengthwise, set aside
  • Fill a bowl with hot water and soak one rice paper wrapper at a time, let soften (15seconds) and  remove, let excess water drip off & lie flat on a clean/dry surface
  • Center 2-3 tofu strips in the bottom portion of the wrap – leaving a 1″ border on either side
  • Layer with 3-4 asparagus halves, 2 pieces of sliced avocado, shredded carrots & a few leaves of both fresh mint and fresh basil
  • Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go
  • Repeat until all of your fillings are used

For Dipping Sauce:

  • Whisk together: 1/3C braggs, juice from 1 lemon, 2T orange juice, 2T mirin & 1/4t fresh ground red pepper

Cut each roll in half & serve with dipping sauce!

I made the original recipe yesterday, which can be found here. Only thing different from the above is the use of salmon instead of tofu. I baked 5oz of salmon at 400degrees for 20minutes. It was just as simple & delicious!

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Nutritional Info Per Tofu Roll (Makes 10 Rolls): 65 calories – 2 grams of fat – 9 carbs – 5 grams of protein
Nutritional Info Per Salmon Roll (Makes 10 rolls): 80 calories – 3 grams of fat – 9 carbs – 5 grams of protein
 

Meatless Monday: Cinnamon Roll Pancakes

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Hot cake, hot cake – who wants a hot cake? I’ll take two please…make that three! Welcome to my world cinnamon roll pancakes, cause you are staying with me forever!

On meatless Monday I usually start my day off with a beet juice – consisting of apple, celery, lemon…ya know all those goodies you want after an indulging weekend! So when I woke up with carbs on my mind I knew I needed to nix the juice! Mission: fix my carb craving. Found just the recipe – cinnamon roll pancakes, hello tasty! These delicious cakes were eaten up fast & the glaze was licked clean off that plate (TMI?).

  • In a large bowl mix: 1C whole wheat flour, 1T sugar, 2T baking powder, 1/8t salt, 1C almond milk, 2T melted coconut butter & 1.5T ground cinnamon – stir till smooth consistency
  • Preheat griddle (or pan) & spray with cooking oil – spoon portion of batter on griddle, I used a large ice cream scoop to portion my pancakes & it worked wonders
  • Brown on both sides – set finished cake to the side & continue process until all batter is used up
  • In side bowl combine: 2T almond milk, 1/8t vanilla extract & 1/3C powdered sugar
  • Whisk until all the chunks are gone

Grab as many pancakes as your lil’ heart desires (no judging here!) & top with sugary glaze!

Shout out to original recipe here.

Nutritional Info Per Pancake (Makes 6 cakes): 130 calories – 5.5 grams of fat –  22 carbs – 3 grams of protein
Nutritional Info for Glaze (Serves 2): 165 calories – <1 gram of fat – 40 carbs – <1 gram of protein

Meatless Monday: Tofu Stuffed Shells with Marinara

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Hellooo meatless Monday – this meal is A MUST! I am for real making this for my friends who LOVE cheese/HATE tofu – cause this will trick them (insert evil laugh here)!!!

But for real. This meal had a few simple steps, was easy to assemble & only took 30minutes to bake in the oven. So get to it!

 

  1. Preheat oven to 350degrees & fill pot with water/let boil
  2. Once boiling add 20 jumbo pasta shells & salt – boil for 9 minutes, then drain – set aside
  3. Defrost 10oz frozen spinach pouch & drain Lite Firm Nasoya tofu – pat dry with paper towel
  4. Crumble tofu in food processor & mix in: 2T EVOO, 1.5t salt, 1t oregano, 1T nutritional yeast, 2 cloves minced garlic, 1/2C fresh basil & defrosted spinach
  5. In a bowl combine crushed San Marzano tomatoes, 2 cloves minced garlic & 1t of oregano, basil & parsley
  6. Grab baking dish & cover bottom with half of your marinara – fill shells with tofu mixture (~2T each) & place open side face down
  7. Pour remaining marinara over filled pan
  8. Cover with aluminum foil & bake for 30minutes

Served with a side salad with balsamic vinaigrette & toasted french bread – YUM!

If you want the original recipe click here.

Nutritional Info Per Shell (Makes 20 shells): 76 calories – 2 grams of fat – 11 carbs – 4.5 grams of protein 

Meatless Monday: Brussel Sprout Salad with Dijon Vinaigrette

Brussel sprouts. People have such a love/hate relationship with this wonderful veggie. Welp, not in this household. I love them, grew up with them & can eat them raw. So guess what? I shred them & use it as a base for this meatless Monday salad, yum!

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  • Preheat oven to 350 – set a handful of pine nuts on a cookie sheet lined with parchment paper
  • Hard boil 4 eggs – peel & set aside
  • In a food processor shred 2.5C of cleaned brussel sprouts (ends cut & outer leaves peeled)
  • Peel/dice up orange & thinly slice half a red onion
  • In a cup mix 1/2C EVOO, 2.5T white wine vinegar, 2T whole ground dijon mustard & fresh pepper – whisk 

Combine the shredded sprouts, toasted pine nuts, diced orange, sliced red onion – then toss with dijon vinaigrette* & lay hard boil eggs on top.

Enjoy this meatless Monday!

*Dressing is way high in fat – next time would love to omit the EVOO all together

 
Nutritional Info for Salad (Serves 2): 330 calories – 17 grams of fat – 29 carbs – 23 grams of protein                                                                                                                                                                              Nutritional Info for Dressing (Serves 2): 370 calories – 42 grams of fat – 2 carbs – 0 grams of protein
 

Meatless Monday: Whole Wheat Pasta with Meyer Lemon, Arugula & Pistachios

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  • Preheat oven to 375degrees – lay 1/2C shelled pistachios down & toast till fragrant/8minutes,  set aside
  • Boil salted water, once boiling add whole wheat pasta & cook till al dente
  • When pasta is done, remove, drain & reserve 1/2C pasta water
  • Grab food processor – blend baked pistachios & half a large shallot – remove and place in side bowl
  • Without cleaning processor add one seeded meyer lemon & chop – add to pistachio mixture & blend in EVOO
  • Toss pasta with pistachio mixture until coated, add reserved water, stir in handfuls of arugula & EVOO ( I love arugula so I added tons!)

Season with S/P, add a twist of lemon & sprinkle on some vegan parm cheese – This was a tasty meatless Monday, enjoy!

Shout out to original recipe here.

Nutritional Info Per Serving (Serves 4): 260 calories – 9 grams of fat – 37 carbs – 11 grams of protein 

Meatless Monday Snack: The Simply Bar

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First off…these can become problematic, so watch out! My husband is majorly addicted to the peanut butter chocolate bar – orders bulk quantities monthly to his office & stashes them in his drawers. Okay, so not that big of an issue I know…but when he is eating 5 a day, maybe.

Anywho – these babies have the most protein for the least calories…a nutrition label that is short & only contains words you can read…and have 10 grams of sugar or less per bar! Almost sounds to good to be true? Let me add that they are gluten free, vegan, kosher and all natural! Try finding these qualities in any other protein bar!

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My go to bar is the Cocoa Raspberry because it has the least calories – 140. It has a dark chocolate taste with chunks of raspberries in each bite. Another fave is the Cinnamon Pecan, just scrumptious! Order these babies in bulk like my hub or try out one, they sell at most health food stores, GNC or here.

Enjoy Presidents Day & Eat up!

Meatless Monday: Tofu Stir-Fry

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Tasty meatless Monday!  Our love of tofu did not come natural…we just got into it over the last year & now it is a staple in the fridge – so low in calories but dense in protein.  The perfect substitute for meat!

  • Half a tofu block lengthwise, slice each half into 8 rectangles – grab a baking sheet and line with doubled-up paper towels…lay down tofu…cover with doubled-up paper towels then place another baking sheet on top.  Refrigerate for at least 20minutes (up to 24hrs)
  • In a bowl whisk together 2T braggs (instead of soy sauce), 1T rice vinegar, 1t sesame oil & 1T EVOO
  • Place tofu in deep dish & pour mixture over – marinate for 5minutes
  • In wok/deep skillet spray cooking oil & add 1 diced white onion
  • Once onion is browned add 1C quartered mushrooms, 1 sliced red pepper, 1 large head of diced bok choy, 1C snap peas & a few pieces of thinly sliced ginger – let this simmer
  • While the veggies are cooking spray a pan on the stove top with cooking oil – lay tofu slices down & pan fry till golden
  • Add the marinade left from the tofu to the wok, then mix in 1t cornstarch & 2t cold water – stir

Serve veggies & add browned tofu on top…if you want more in the mix cook some brown rice & have a side ginger salad! Enjoy!

Nutritional Info Per Serving (serves 2): 370 calories – 11 grams of fat – 33 carbs – 44 grams of protein
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