Spicy Tofu and Asparagus Stir‑Fry

Look for thin asparagus for this stir-fry, because it cooks quickly and doesn’t require paring. If all you have are thick spears, be sure to pare them, especially near the bottom.

Recipe courtesy of vegan cookbook author Robin Robertson.

SERVINGS
4

INGREDIENTS
3 tablespoons soy sauce
1 tablespoon dark sesame oil
1 tablespoon water
1 teaspoon cornstarch
1 teaspoon sugar
1 tablespoon organic canola oil
1 pound asparagus, cut diagonally into 2-inch pieces
8 ounces extra-firm tofu, drained and cut into 1/2-inch cubes
2 garlic cloves, minced
1 tablespoon minced fresh ginger
2 scallions, minced
1/2 teaspoon hot red pepper flakes

PREPARATION
1. In a small bowl, stir together the soy sauce, sesame oil, water, cornstarch, and sugar. Set aside.

2. In a large skillet or wok heat the canola oil over medium‑high heat. Add the asparagus and stir‑fry for 1 to 2 minutes. Add the tofu, garlic, ginger, scallions, and red pepper flakes, and stir-fry until the tofu is golden brown. Add the soy sauce mixture and stir‑fry to coat the tofu and asparagus.

Read more: http://www.thedailygreen.com/healthy-eating/recipes/spicy-tofu-asparagus-44041708#ixzz1ICRGmxLF

Quinoa Salad with Roasted Asparagus and White Beans

Recipe courtesy of vegan cookbook author Robin Robertson.

SERVINGS
4

INGREDIENTS
1 cup quinoa, regular or red, thoroughly rinsed
2 cups water
1 bunch asparagus, trimmed and cut into 2-inch pieces
1/4 cup extra-virgin olive oil
Juice of 1 lemon
Salt and freshly ground black pepper
1 (16-ounce) can white beans, drained and rinsed
1 roasted red bell pepper, cut into 1/4-inch x 2-inch strips
1/2 cup celery, thinly sliced
2 tablespoons minced scallions
Salad greens, to serve
2 tablespoons chopped fresh parsley or basil, for garnish

PREPARATION
1. Preheat the oven to 425° F.

2. Combine the quinoa with the water in a saucepan and bring to boil. Salt the water, reduce the heat to low, and simmer 10 to 15 minutes or until all liquid is absorbed. Drain well and place in a large bowl. Set aside to cool.

3. Arrange the asparagus on a light oiled baking pan and drizzle with 1 tablespoon of the olive oil. Season to taste with salt and pepper. Roast until tender, about 10 minutes.

4. In a separate bowl, combine the remaining olive oil, lemon juice, and salt and pepper. Add the white beans, roasted pepper, celery, and scallions, along with the roasted asparagus and cooked quinoa. Toss gently to combine. Serve on salad greens garnished with parsley.

Creamy Cauliflower Mac

Creamy Cauliflower Mac

Ingredients:

2.5 cups of vegetable or chicken stock

2 bay leaves

1 cauliflower, cored and cut into large pieces

8 ounces of whole-wheat elbow macaroni

½ a cup of grated cheese (sharp cheddar, gruyere, or emmental, or a combination)

2 tablespoons of olive oil

1 tablespoon of dijon mustard

1/8 a teaspoon of nutmeg

¼ cup of grated parmesan cheese

½ cup of whole-grain bread crumbs

Heat oven to 400 degrees. Boil a pot of salted water. In a saucepan, warm stock and bay leaves on medium-low heat for five minutes; turn off. Cook Cauliflower in boiling water for 25 minutes. Put cauliflower in food processor. Cook pasta in boiling water for five minutes. Drain and rinse to cool; put pasta in a greased, none-inch square baking dish. Process cauliflower with stock (disregard bay leaves), cheese, oil mustard, nutmeg, salt, pepper, working in batches. Pour sauce over pasta, toss, and spread evenly in dish. Top with parmesan and bread crumbs. Bake for 20 minutes. Serves four.

Calories per serving: 420 Carbs: 57G Protein: 20G Fat: 15G

Baked Chicken Nuggets

Ingredients

• 3 skinless, boneless chicken breasts
• 1 cup Italian seasoned bread crumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon salt
• 1 teaspoon dried thyme
• 1 tablespoon dried basil
• 1/2 cup butter, melted

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Cut chicken breasts into 1 1/2 inch size pieces. In a medium bowl, mix together the bread crumbs, cheese, salt, thyme and basil. Mix well. Put melted butter/margarine in a bowl or dish for dipping.
3. Dip chicken pieces into the melted butter/margarine first, then coat with the breadcrumb mixture. Place well coated chicken pieces on a lightly greased cookie sheet in a single layer, and bake in the preheated oven for 20 minutes.

Nutritional Information

Amount Per Serving Calories: 280 | Total Fat: 17.2g | Cholesterol: 75mg

Spaghetti Squash with Feta and Tomato

Ingredients

• 1 spaghetti squash, halved lengthwise and seeded
• 2 tablespoons vegetable oil
• 1 onion, chopped
• 1 clove garlic, minced
• 1 1/2 cups chopped tomatoes
• 3/4 cup crumbled feta cheese
• 3 tablespoons sliced black olives
• 2 tablespoons chopped fresh basil

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.

Nutritional Information

Amount Per Serving Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg

Butternut Squash Apple Soup Recipe

Butternut Squash Apple Soup Recipe

Ingredients

• 1 yellow onion, chopped
• 1 rib of celery, chopped
• I carrot, chopped
• 1 Tbsp butter
• 1 butternut squash, peeled, seeds removed, chopped
• 1 tart green apple, peeled, cored, chopped (squash and apple should be at a 3 to 1 ratio)
• 3 cups chicken broth (or vegetable broth if vegetarian)*
• Pinches of nutmeg, cinnamon, salt and pepper

*If cooking gluten-free, use gluten-free broth.

Method

Combine butter, onion, celery, and carrot in large saucepan. Cook for 5 minutes. Add squash, apple, and broth. Bring to boil. Simmer for 10 minutes or until squash is soft. Puree. Add spices to taste.

Serves 4-6.

Turkey Quinoa Meatballs with Linguini

Ingredients

Serves 6

The Sauce

1/4 cup olive oil

1 large onion, finely chopped

3 celery stalks, halved lengthwise and thinly sliced crosswise

1 large carrot, quartered lengthwise and thinly sliced crosswise

1 tsp hot red pepper flakes

1 (28 oz) can tomatoes, chopped, with juices

4 garlic cloves, minced

1 tbsp balsamic vinegar

Salt and freshly ground black pepper

The Meatballs

3 tbsp canola oil

1 small onion, finely chopped

1 lb lean ground beef

1 1/2 cups cooked quinoa

1/2 cup finely grated Parmesan cheese

1 egg

3 tbsp fresh parsley leaves, very finely chopped

1/2 tbsp salt

3/4 tbsp freshly ground black pepper

1 lb linguine

1 large handful fresh basil leaves

Directions

To make the sauce, heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot and red pepper flakes, and cook until tender, 10 to 15 minutes. Add the tomatoes, garlic and vinegar and simmer for 20 minutes longer. Season with salt and pepper to taste and set aside to keep warm.

To make the meatballs, preheat the oven to 425@F. Heat the canola oil in a small skillet over medium heat. Add the onion and cook, partially covered, until very soft, about 10 minutes. Remove from the heat and set aside to cool.

In a large mixing bowl, combine the beef, quinoa, Parmesan, egg, parsley, salt, pepper and cooled onions. Stir until a smooth, homogenous mixture has formed. Roll the meat mixture into 2-inch balls and set them on an aluminum foil-lined baking sheet in neat rows. Bake for 20 to 25 minutes, until nicely browned but still soft to the touch.

In a large pot of boiling water, cook the linguine al dente. Serve the pasta with some meatballs and sauce. Top with a sprinkling of torn basil leaves.