Meatless Monday: Eggs & Bacon (aka tofu scramble & tempeh bacon)

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Our last minute movie decisions on Saturday night led to making this dish. With nothing in the fridge & only an hour before seeing ‘Rush’ I decided to put together something with what we had. Oddly enough, whenever I am in a crunch to make dinner, breakfast seems to happen! Needless to say, it was tasty like usual & it turned out to be an interesting dish!

Lets get to it…

  1. Press & dry your tofu (I just lay the tofu on a plate with a few paper towels underneath, cover with paper towels & top off with a heavy plate – do this for about 15minutes)
  2. Chop 1 onion & sauté with 1t vegan butter til edges are browned
  3. Then crumble the pressed tofu into the same pan
  4. Add 3t Braggs amino acid & 1t turmeric to the pan- stir & let liquid get absorbed (lower heat if needed)
  5. Fold in 1C chopped kale & 1/4C nutritional yeast – stir (if you want to add S/P I would do so now)

Remove from heat & let cool.

Continue reading for tempeh bacon recipe, nutritional info, the ingredient list & original recipe… Continue reading

Meatless Monday: Grilled Watermelon Salad

IMG_7587Okay, before I get into this recipe I want to say, go visit Montreal! UM beautiful! We were about an hour north of the city on a beautiful lake…boating, jacuzzi, board games, grilling & friends – what more could you want! It was around a 6hour drive from Boston – super simple, but by the time we got home I wanted to veg out on the couch. The hub went straight to bed cause he was feeling sick, so clearly the idea of the grocery store was not in the cards! With half a watermelon in the fridge, I decided to whip up a Meatless Monday dish on Sunday!

I got my inspiration to grill watermelon from the grilled shrimp salad I posted last week. Boy oh boy how I love grilling anything! Hope you enjoy this simple & light salad!

  1. Prepare & store tofu ‘feta’ (find recipe here) or buy regular feta cheese (I made the tofu ‘feta’ & cut the fridge time to 2hours)
  2. In a small bowl whisk together 1/2C apple cider vinegar & 2T honey*
  3. Slice 1 small red onion very thinly, place in vinegar bowl & toss – refrigerate for at least 20minutes (I stored mine for 3hours – OMG good!)
  4. Cut 2 pieces of watermelon (1inch think each), remove rind & chop into bite size chunks
  5. Grill watermelon on high for roughly 3minutes on each side or until grill marks appear

To assemble, place grilled watermelon on a large plate, top 1/2C  red onion (no juice), 1/4C crumbled tofu ‘feta’ & a sprinkle of chopped cilantro – then drizzle 2T of the juice from the red onion mix.

*We just got homemade honey from our friend – his pops makes it in Flora, Indiana! Literally, he has his own beehives & tends to them! This honey is so pure & smooth, can’t wait to get more from him!

Nutritional Info Per Salad: 200 calories – 2 grams of fat – 44 carbs – 9 grams of protein

Continue reading for ingredient list & original recipe…

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Grilled Shrimp & Watermelon Salad with ‘Feta’ & a Balsamic Glaze

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Grilled watermelon, who would have thunk? I honestly have never considered to grill the luscious summer fruit but when I found this recipe I had to give it a try! The blend of all the flavors was perfection!

Let’s get to it…

  1. Prepare & store tofu ‘feta’ (find recipe here) or buy regular feta cheese
  2. In a small saucepan bring 1C balsamic vinegar to a boil – reduce heat & simmer til it becomes syrup consistency (~5minutes)
  3. Slice up a watermelon into 10 cubes (~1inch cubes) – brush sides with EVOO & set aside
  4. In a side bowl combine 2T EVOO, 1salt, 1t garlic powder, 1.5t fish seasoning & 1/2t black pepper
  5. Then toss 20 peeled & de-vained shrimp to the mixture bowl – skewer
  6. Add shrimp & watermelon to heated grill on high – about 3minutes on either side

To assemble each salad add a few handfuls of arugula to a plate, top with a handful of blueberries, crumbled ‘feta’ & the grilled shrimp/watermelon. Drizzle with the balsamic vinegar & bam – a healthy summer salad!

Nutritional Info Per Salad (Makes 2): 280 calories – 4 grams of fat – 29 carbs – 36 grams of protein 

Continue reading for ingredient list & original recipe…

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Chunky Cream of Kale

chunky cream of kaleI dream of kale. For real, I am in love with this green goodness! So why not chop it up & create a kale soup that is light enough for summer & quick enough to get you out of the kitchen fast during these warm nights.

Lets get to it…

  1. Drain lite extra firm tofu & press* for 30minutes prior to adding to dish
  2. In a medium saucepan add 2C low sodium vegetable broth, 1 diced yellow onion, 2 cloves of diced garlic – bring to boil
  3. Once boiling add the tofu – bring back to boil
  4. Lower heat & add 1 head of chopped kale – sauté for 5minutes
  5. Remove pan & stir in 2t yellow miso
  6. Transfer soup from saucepan to blender – blend till your your desired consistency  (I wanted thick soup, I was craving to taste the kale, so I blended it for a short time to keep the chunk)

Once blended serve with yummy crackers – I found these purple gluten free crackers which added the perfect crisp to this yummy soup!

*Lay block of tofu on a rimmed dish with a paper towel underneath it. Place a paper towel on top followed by another dish (so the tofu block is weighed down). This will drain out excess water from the tofu. If towels become fully soaked, replace with fresh ones.

Nutritional Info Per Serving (Serves 4): 130 calories – 5 grams of fat – 12 carbs – 13 grams of protein

Continue reading for ingredient list & original recipe…

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Greek Salad with ‘Feta Cheese’

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I’m backkkkkk & I am already craving a Greek salad! The kalamata olives, capers & tomatoes in Santorini were literally to die for! They were so fresh that they were sold by local farmers throughout the town for tourists to snag up and munch on – yes, I bought some & no leftovers!

So why not whip up this simple recipe that is packed with Greek flavor for lunch!?

The ‘feta cheese’ I made from tofu must be prepped the DAY BEFORE. However, it can be stored for up to 2weeks in the brine and in the refrigerator. Of course, you can always just use real feta cheese but I suggest trying my healthier tofu version!

  1. Drain & cut 1 packet of extra firm tofu in cubes – set aside
  2. In a medium saucepan add: 2C water, juice of 2 lemons, 1T sea salt, 2T nutritional yeast, 2t dried basil, 2t dried oregano & cubed tofu
  3. Bring to boil, reduce heat & simmer for 30minutes uncovered
  4. Place tofu & brine (liquid portion) in bowl, let cool, cover & store in fridge for 24hrs (minimum)

When the ‘feta cheese’ is ready begin prep of the salad…

  1. Coarsely chop 1 head of romaine & add to a large bowl
  2. Dice up & add to large bowl: 2 tomatoes, 1 small green pepper, 1 small red onion & 2 peeled cucumbers
  3. Measure out 1/2C pitted Kalamata olives, slice in half & add to same bowl
  4. Top with 2T drained capers, juice from 1 lemon, 1T EVOO & S/P to taste – mix with tongs

You can either mix in drained ‘feta’ chunks or serve salad & top with the drained ‘feta’ – I chose the latter as I wanted to portion out the ‘feta cheese’ chunks.

Not going to lie, this was a pretty stellar salad that the hub & I enjoyed for lunch today & would be a hit at any summer BBQ or July 4th celebration!

Nutritional Info Per Serving (Serves 4): 215 calories – 12 grams of fat – 14 carbs – 12 grams of protein

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Eggplant Noodle Lasagna with Tofu & Turkey

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Okay….so today is the BIG Spartan Race – I am downright scared! We got an email this week saying the race will take place all throughout Citi Field AND there will be 25 obstacles – yikes!

So to gear up for the big day I decided to make one hearty meal last night that was still light but would give us the energy that we needed to make it through today.

  1. Preheat oven to 450degrees &  line 2 baking sheets with parchment paper
  2. Thinly slice your eggplant vertically, lay on baking sheets – spray with cooking oil, sprinkle with S/P & place in oven for 15minutes
  3. In a food processor (or blender) add: 1 package Nasoya Lite Firm Tofu, 2T EVOO, 1T nutritional yeast, 1t minced garlic, 1t salt, 1/2C fresh basil & 3C fresh spinach leaves – blend until smooth consistency & set aside (yes, same mix as my Tofu Stuffed Shells)
  4. Slice up 12 button mushrooms & add to a pre greased stovetop pan- toss until soft & set in side bowl
  5. In the same pan add 1 sliced red pepper – toss until soft & set in a new side bowl
  6. In the same pan add: 1lb ground turkey, 1/2 a diced yellow onion, 1t minced garlic & 1T water – brown

Now let’s begin to layer this lasagna up…

  • Grab a large baking pan & cover bottom with marinara (I just used Newman’s Organic). 
  • Then layer with 4-6 eggplant slices, top with the turkey mixture & add a bit more marinara on top
  • Layer with dollops of the tofu mixture & use a spatula to smooth it out
  • Now layer with the mushrooms & peppers
  • Top with 4-6 more eggplant slices, cover with your remaining marinara & sprinkle on nutritional yeast, salt & pepper

Lower your oven temp to 350degrees if you are going to bake right away & cook for 30-40minutes. However, I made mine earlier in the day – covered with aluminum foil, set in the fridge & took on later on in the night to bake – easy as that!

Okay off to the race I go! Hopefully reporting back tomorrow with zero injuries & only fond memories!  I will try to take some pics & post on my twitter account – check me out at @sparkldsidewalk!!

Nutritional Info Per Piece (Serves 8 Pieces): 200 calories – 11 grams of fat – 25 carbs – 21 grams of protein 

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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: 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: 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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