Pan-Seared Tofu with Wilted Greens

I am a conscious consumer of soy. I enjoy the flavor, especially of fermented soy (Hello, miso!), and I don’t mind the texture of pressed tofu.  I think it’s kind of meaty – but not too meaty. I also don’t mind TVP, although I don’t use it – ever; I love chocolate soy milk (I think it tastes like Kahlua!); and, while I have yet to try temphe, I’ve had a package in the freezer forever. One of these days I’ll get around to using it in something. Least we forget the soy bean itself – perfect steamed in its pod or added to a salad. Yum. Edamame!

When I’m in the mood for soy, though, it’s usually for tofu.  (I use miso so often I don’t consider it a special occasion.) Typically, I press it for a couple of days before I use it to get as much water out of it as possible. Then, I cut it in thirds through the thickness and cut the pieces into tiny blocks. I have a favorite way to cook it, which is based on this recipe. Lately, I’ve been added pan-seared tofu to a bed of wilted greens cooked with leeks. Amazingly simple and delicious!

Pan-Seared Tofu with Wilted Greens

1 pkg extra firm tofu, pressed cubed

1 T sesame oil

2 T soy sauce (or tamari or liquid aminos, or coconut aminos)

1 lb greens, chopped (I love spinach or chard)

3 sm/1 lg leek, sliced

Press and cut the tofu into bite-sized chunks.

Heat a large skillet until hot. Add sesame oil. Once smoking, add tofu chunks. Do not move! Reduce heat to medium and  allow tofu to sit and pan-sear until a crust forms on the outside of the chunks. Then, turn each piece over (tongs help with this). After turning, immediately add the soy sauce. Allow tofu to sit and caramelize. Remove tofu chunks once sufficiently crunchy and delicious.

In the same pan, add a tiny bit more sesame oil (or a splash of broth or water), a splash more soy sauce if desired, and the greens and leeks. You may have to add the greens in batches until it wilts and makes room for more. Alternately, put a lid on the pan to aid in wilting of the greens. Once wilted, remove from pan. Place on large plate and top with pan-seared tofu chucks.

This whole process takes maybe 15 minutes and is packed with macro and micro nutrients.

Notes:

Sesame Oil: I use sesame oil because it’s very flavorful. A little goes a long way! I’ve read you should keep your sesame oil in the fridge, so I do, but it congeals, so I have to let it sit out for a few minutes and warm up before I use it. FYI if you’re new to sesame oil.

Tofu: I know a lot of people aren’t comfortable with tofu, or experience gastrointestinal issues when they eat soy. I’ve found a little whole soy here and there doesn’t seem too extreme, and if I use sprouted tofu, I don’t have digestive issues. Again, I don’t eat tofu very often (maybe once a month – if that), but when I do, I use extra firm and sprouted. Remember to look for a brand that clearly states non-GMO and organic. Just organic doesn’t mean non-GMO and vise versa. And, since soy is one of the mostly highly genetically modified foods, don’t assume your soy is non-GMO and/or organic if it isn’t clearly labeled as such!

Soy Sauce: I typically use low sodium soy sauce or tamari. If you’re gluten-free, make sure your tamari clearly says it’s gluten-free.

Greens: Use your favorite! I love chard, and you can’t go wrong with spinach. But any green will work. Load up your pan! Greens are amazingly good for you. Indulge!

Leeks: Clean your leeks well. They’re grown in sandy soil, and the layers hide grit. Slice and dice your leeks before you clean them to remove the grit. Just soak the leeks in a tub of water, and you’re all set. You can also use green onions. I’ve done so successfully.

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I’m sharing this recipe at Diet, Dessert and Dog’s Wellness Weekends.

Miso & Tahini: Best Flavor Combo Ever!

Somehow I keep forgetting how much I love the flavor of miso. Maybe it’s because I can’t find around here and have to bring it home from an infrequent trip to Whole Foods. Or maybe it’s because I hide the containers way in the back of the fridge so Mr M doesn’t question my buying yet another tub on one of my infrequent trips to Whole Foods Whatever the reason, I’m always happily surprised when something makes me remember the tubs of tangy goodness chilling in the fridge, begging to be used in thick and creamy dips, dressings and sauces.

I’ve shared before how much I love the Cesar Chavez dressing from Appetite for Reduction, and a couple of weeks ago, I made another awesome miso creation, thanks to a post from Emily at the Daily Garnish. Emily’s  sauce used a combo of miso and tahini to bring together a plate of pasta and veggie goodness. I chose to use wild rice instead of pasta in my dish, doubled the amount of ingredients, and added some lemon juice to brighten the flavors. I stuck to the some veggie combo of mushrooms and spinach, but I also added some organic broccoli I had in the freezer. Totally yummy goodness!

I don’t fee comfortable enough calling my changes a ‘new recipe,’ so please check out Daily Garnish for Emily’s recipe, but don’t be afraid to make it your own! I did, and it was delicious!

 

 

Red Lentils, Roasted Butternut Squash & Spinach

I love red lentils. They were the first lentil I cooked with when I went to a wholey plant-based diet. And although this was out of necessity (I just had to replicate my favorite lemony lentil soup from a local Lebanese restaurant), I haven’t lost my fondness for the red lentil.

I’ve seen numerous recipes over the last few months for dahl (or dhal, dal, or daal), which apparently is the Indian use of red lentils. I’m very lax on my Indian cuisine. The only Indian food I’ve  had  is food that was cooked by one of the many Indian students I’ve had the pleasure of working with over the years. And from what I remember, my experiences were limited to some kind of fermented milk dough thing (I was an ovo-lacto vegetarian at the time) and a yogurt type drink. (There were also random dishes with chicken bones, but I got a pass on those.) Oh ya, I’m not a big fan of curry – at least not the two flavors I’ve tried. So…my interest in making a vegan dahl isn’t really there. What did excite me, though, was a red lentil, roasted butternut squash and spinach skillet dish I made the other night. Sounds like dahl, hu? Ha ha ha! The irony of my dish is not lost on me

Red Lentils, Roasted Butternut Squash  & Spinach

1 med onion, diced

2-3 cloves garlic, minced

2 med carrots, thinly sliced

1/2 c red lentils (rinsed, if necessary)

1.5 c veggie broth

1 med diced roasted butternut squash (about 2 cups)*

1 lg bag fresh spinach (about 4 cups)

Juice of 1 lemon (2-3 TBSP)

Seasoning to taste (I used salt, pepper, coriander, paprika, and a tiny bit of garam marsala, which I won’t use again (because the cinnamon didn’t do it for me))

Sautee onions, garlic, and carrot in a tablespoon or so of veggie broth or water until tender (about 10 minutes). Add red lentils, veggie broth and seasonings. Bring mixture to a boil. Reduce heat to simmer. Cover and cook until lentils are tender – about 15 minutes. Check often to make sure there is enough liquid. Once lentils are tender/creamy, stir in roasted butternut squash cubes* and spinach by the handful, wilting each batch before adding more. Serve when squash and spinach are heated through.

*To Roast Squash: Place whole butternut squash in microwave and cook for 5-6 minutes (depending upon size of squash). Remove with a towel and peel outside of squash. Cut now softened squash in half lengthwise and scoop out the seeds. (Apparently you can soak the seeds and goo, which will sink to the bottom, then roast the seeds like pumpkin seeds. I haven’t tried this.) Slice halves in half than in half again and cut strips into about the same sized cube pieces. Place cubes on a cookie sheet lined with foil and sprayed with cooking spray. Roast squash at 425F for about 45 minutes or until fork tender.

Most of the recipes I’ve seen for this type of dish contain white or sweet potato, but as much as I love both, my weight doesn’t, so for a much better calorie deal (with about the same amount of nutrition), butternut squash is a great substitute.

I only got two servings out of all that food, but I didn’t eat it with anything else. I suppose a better idea would be to pair it with a nice, big, green salad. Maybe next time!

Your Freezer is Your Friend

With winter here and bad weather coming and going, chances are pretty good you I won’t be able to get to the store some day when the craving/need for veggies hits (This actually happens pretty often, but it’s usually from laziness – ha ha!) That’s when it’s a blessing to have a well-stocked freezer.

I almost always have a couple (or more!) bags of frozen veggies in the freezer.

What is your favorite style of frozen veggies?

I actually keep quite a few things in the freezer: left-over dinners, muffins, frozen fruit (frozen bananas are overtaking the entire left side of the freezer right now), nuts and seeds, Daiya (Who knew you could freeze it?!), misc. meat substitutes (usually a bag or two of Gardein and TJ’s meatless balls), and whatever Mr. M has managed to squeeze in there.

Ignore that turkey pot pie and the dairy ice cream; those, of course, belong to Mr. M. Ah...the joys of a mixed marriage (vegan/SAD).

We use the freezer so much, we’ve seriously been discussing purchasing a small deep freeze. We’ve talked about it before, but we’ve never actually looked at and priced them, nor have we chosen a definitive place to put it in the basement. (It’s going in the make-shift pantry.) I’m excited! I hope we’re able to get one sooner than later.

Anyway, back to why the freezer is your friend. Besides the obvious benefits of being to preserve food for a length of time, the freezer can be home to some great, quick, and easy meals. This is one I came up with last week.

Veggies, Beans & Greens Saute

2 bags frozen veggies (your fav)

1 box frozen spinach, thawed and drained

1 can diced tomatoes (about 1.5 c)

1 can black olives (about 1 c)

1 can white beans (about 1.5 c)

Seasonings to taste (I like Italian flavors: oregano, basil, dried parsley, garlic powder, onion powder, salt, pepper, etc)

Thaw and squeeze the excess water from your spinach. (I heat mine for 3 minutes in the microwave then squeeze handfuls until dry.) Add to large, deep sided skillet along with frozen veggies, died tomatoes, rinsed and drained beans and black olives. (I left mine whole, but sliced/diced may be easier to spear with your fork.) Heat everything through until vegetables are thawed and beans are hot.

I eat my veggies on their own, but you may want to add them to a bed of grain, such as brown or wild rice, quinoa, or even some pasta.

Frozen Veggies, Beans & Greens Saute

Vegan MoFo Day 29: Green Smoothie in Pear-idse

Sometimes I feel like a bad vegan. I don’t like green smoothies. I should like green smoothies. I should love green smoothies. But I don’t. Well, I didn’t. Until this week. When I accidentally made a green smoothie that I love! Whooohoo!

Green Smoothie in Pear-idise

2 c unsweetened vanilla almond milk (or other non-dairy milk)

1 frozen banana, chunked

2 small pears, chopped

4 TBSP hemp protein powder (or protein powder of your choice)

3 cups fresh spinach

Add everything to a blender and blend.

Makes 2 servings.

Green Smoothies

I think the pear in this smoothie really adds the flavor I needed to get past the greens. And, spinach is one of the mildest greens, according to what I’ve read (besides lettuce, but I just can’t do a lettuce smoothie…yet!). The combo of the two works perfectly for me.

Finally. A green smoothie I not only enjoy but look forward to drinking!

It's pear-tastic!

Vegan Mofo Day 17: Baked Spinach Dip – Southwest Style

This recipe seems so easy, someone else has probably already made it. And posted it. So forgive me if that someone is you

Baked Spinach Dip

1 box silken tofu, firm or extra firm

1 box frozen chopped spinach, thawed and drained

1/4-1/3 c nutritional yeast

1/4-1/2 c salsa or picante sauce

1-2 tsp granulated garlic (or a little less garlic powder)

1/2-1 tsp onion powder

salt & pepper to taste

Preheat oven to 350F.

Thaw and drain/squeeze spinach. Set aside.

Add silken tofu to food processor.

Place tofu, nutritional yeast, salsa/picante sauce, and seasonings in food processor or blender. Blend until smooth. (Start with 1/4 c salsa and add more if mixture is too thick.) Stir in spinach.

Place mixture in baking dish sprayed with cooking spray (or lined with parchment paper for easy clean-up).

Bake for 30+ minutes, or until center of mix is hot enough.

Serve with crackers, toast, pitas, tortilla chips, veggies, or even as a warm sandwich, wrap, or burrito spread.  Enjoy!

Baked Spinach Dip - Southwestern Style

Have you VeganMoFo’d lately?

I’m a Dip…Convert

I’m not much of a saucy person. I don’t like a lot of sauce with my pasta; I don’t like a lot of sauce on my pizza; I don’t like a lot of dressing on my salad;  and I’ve never been a fan of dips – except for guacamole, but how can you not succumb to its creamy, fatty, salty, tangy goodness?!

I don’t know where my dislike of sauciness came from. I always had the ability to control my sauce-to-food ratio as a child. My mom didn’t think ketchup was the key to good food. (We rarely had ketchup in the house, but there was always plenty of mustard. Good ol’ yellow mustard. Yum.) And, I wasn’t forced to consume salad with a bucket of ranch. (I never ate ranch dressing until I was an adult. Italian all the way, baby!)  Regardless of its origin, I came to veganism without a favorite dip or dressing, so I  had no desire to find suitable substitutes for my favs because I had no favs!  That all changed when I started making the dips and dressings from Appetite for Reduction (Moskowitz, 2011).

I’ve made just about every dip and/or dressing in this book, and I’ve really liked them all. I’ve fallen in love with the Caesar Chavez Dressing, which I use as a dip  (Alton Brown would be so mad!), and I’m a huge fan of the Sanctuary Dressing (which I’ve altered to be WAY more of a dip than a dressing). After months of dipping,  I’ve developed a couple of my own. Enjoy!

Pesto Dip

1 pg silken tofu (boil it to get rid of the beany taste)

1/4 – 1/3 c nutritional yeast

1 oz almonds

1 – 2 clove/s garlic

1 – 2 c fresh basil

salt and pepper to taste

Boil and drain the tofu. Allow to cool. Once cool, add to food processor (or high-speed blender). Add nutritional yeast, almonds, garlic, basil, salt, and pepper. Blend until desired consistency is achieved. Add non-dairy milk or vegetable broth if too thick.

Use as a dip for veggies, or thin with hot pasta water for a more traditional use.

Creamy Spinach Dip

Use the same recipe as the Pesto dip, but substitute spinach for basil and cashews for almonds.

Creamy Spinach Dip

Note: I thought the Creamy Spinach Dip could use a little tang, so I added some lemon juice, but I think a little apple cider vinegar would be a nice add or even some miso. That’s a definite must try next time!