Quinoa and sweet potatoes casserole

About a month ago I made the decision to make another change to my vegetarian diet, not a big one but definitely a healthier one. I adopted the "Eat Clean Diet" developed by Tosca Reno. I look at my eating habits and  life style as  a goal, something I work on  I  to improve every day, not as something I already achieved, so this change is starting small: for the beginning I completely excluded from mine and my family's diet all process food, especially white flour and white sugar. It was a much easier thing to do that I thought.
We are a very active family my boys are doing sports every day and my husband and I, 3 to 4 times a week ( depending on time and schedule). Kick-boxing is an amazing way to work out, its fun and in 45 minutes you burn between 600 to 800 calories (wow)! Thanks  Monica!

Anyway let's get back to the recipe. This recipe comes from Tosca Reno's cookbook" The eat clean diet cookbook". I only made some little changes in the recipe to suit my taste.

Ingredients:

1 tsp of extra virgin olive oil
1 small onion peeled and finely chopped
2 ribs celery trimmed and chopped
4 cloves garlic finely minced
3/4 cup quinoa ( or if not available, bulgur, wheat berries or brown rice works too)very well rinsed.
2 tsp of italian herbs or if you like, Herbs of Provence ( my favorite)
1 1/2 cup of low sodium vegetable stock or water ( I used water)
2 sweet potatoes scrubbed and cooked ( in the microwave, or baked in the oven)
1 cup of canned stewed tomatoes
1 cup chickpeas
1 cup frozen edamame
sea salt and pepper to taste

In a large heavy-based skillet,heat the olive oil, add the onion garlic, quinoa ( or your favorite grain)the herbs and celery. Cook until the onion and celery are soft ( about 5 to 6 minutes)

Add water or stock and the cup of stewed tomatoes. Allow the mixture to come to a boil, reduce heat and cover. Cook until the quinoa or the grain you chose is tender.

Scrub the sweet potatoes and cook. I did so in the microwave, but you can use the oven as well. The only difference is that in the microwave it takes 6 to 7 minutes, in the oven on 450˚F about 45 minutes.

When the grain is tender add the frozen edamame and chickpeas, salt and pepper. Stir well. Place the mixture in a prepared 6 quart casserole (lightly oiled).

Slice the sweet potatoes and arrange on top of the mixture.

Sprinkle with sea salt and pepper, and bake in a preheated oven of 400˚F for 15 to 20 minutes.

Enjoy!

Falafel

 Just because I'm a vegetarian dose not mean that I don't like "meatballs". Of course I do! Only mine are meatless. Falafels are easy to make, and very tasty. I usually serve these with fresh made salsa and pita.

Ingredients:

2 cups of dried chickpeas

1 small onion 

2 garlic gloves minced

5 tbsp of fresh parsley ( or 3 tsp dry)

2 tsp ground cumin 

1/2 tsp baking powder

1 tbsp of water

oil for deep frying

Soak the chickpeas in 1 liter of water for at least 4 hours or  overnight.

Drain and place in a food processor.

Process for 30 to 40 seconds or until finely ground. Add the onion, parsley, garlic,cumin, baking powder and 1 tbsp of water. Process for another 10 seconds to make a rough paste.

Using your hands, shape heaped tbsp of the falafel mixture into balls. If there is any excess liquid squeeze it out.

Into a heavy-based pan pour oil about third full. Heat the oil. Lower the falafel balls into the oil and cook in batches for about 3 minutes, until brown all over.

Remove with a slotted spoon and drain on paper towels.

Enjoy!

Vegetarian Chili

I have been so busy lately, no time for blogging. My boys were sick one after another, then myself, and now we started again.... The worst winter I can remember when it comes to the health chapter.

Anyway, this is one of my "comfort dishes". I make it without meat but if you like meat ground turkey or beef would work great in it.

Ingredients:

2 tbsp olive oil

2 onions chopped

Optional 1 package of veggie ground meat (or turkey or beef) about 300 g.

1 medium carrot peeled and chopped

1 yellow pepper seeded and chopped

1 can of crushed tomatoes ( italian or chili)

1 can of kidney beans ( or chickpeas) rinsed and drain

1 cup of frozen corn kennels

1 cup of vegetable broth

1 can of tomato condense soup

3 tbsp of chili powder

1/2  tsp sea salt

1/2 tsp coriander

1/8 tsp cinnamon

1/8 tsp ground cloves

pinch cayenne pepper

1/2 cup fresh parsley chopped

Heat the oil in a saucepan over medium heat. Sauté the onions until soft. If using meat or veggie ground meat now is the time to add it. Continue to cook over medium heat for a few minutes stirring continually.

If you are not using meat then add the yellow pepper and  carrot and cook for a few more minutes.

Add the kidney beans and crushed tomatoes.

Add the rest of the ingredients except parsley and simmer for 50 to 60 minutes.

Garnish with parsley.

Serve with a green salad and lots of good bread.

Enjoy!

Squash and Lentil Stew

Time ,time, time! It's something that I've been press of lately. Cass has return to school after almost 2 weeks of absence, and the caching up with his homework has started. We have projects to do and books to read...

 And of course sport every day so it seems like I've been going and going and going just like the energizer bunny ( you know the one from the commercial). Finally today I have some time to finish my posting I am so behind...  :(

This dish, is one of my favorites for the fall, easy, fast and delicious. I found the recipe years back in one of my vegetarian books "foods that don't bite back". All the dishes in the book are simple and very delicious.

Ingredients:

400 gr butternut squash

1 tbsp olive oil

3 leeks chopped

1 pack (320 gr) of italian veggie ground meat ( or the same amount of any ground meat)

1 cup of lentils  ( I used green)

3 cups of vegetable stock

1 tbsp tarragon

salt and pepper to taste.

Heat a large pan over medium heat, add the olive oil and the chopped leek and sauté for 3-4 minutes until soft.

Add the ground meat and sauté for a couple more minutes.

Add the lentils.

The vegetable stock and tarragon. Cover and let simmer for 15 minutes.

Peel and cut the squash into bite size pieces.

After 15 minutes add the squash. Continue to simmer until the squash and lentils are cooked. Approximately 20 minutes more. Season with salt and pepper.

Enjoy!

Stir-Fried Crispy Tofu with Noodles

Tofu and noodles, is one of my favorite dishes. I love that is very quick to make and taste delicious. Of course you have the added bonus that is high in protein and low in fat. I choose for this dish yellow pepper, onion and scallions but you can substitute with whatever you have on hand or with your favorite asian greens.

Ingredients:

• 350 g                               firm tofu cut into small pieces
• 2 tbsp                               peanut oil or sesame oil 
• 1/4 cup                            low sodium soy sauce
• 2 tsp                                finely grated ginger
• 3/4 cup                            rice flour
• vegetable oil for frying 
• 2                                    onions cut into thin wedges
• 2                                    garlic cloves finely minced 
• 2 tsp                               brown sugar
• 1                                     yellow pepper cut into thin strips
• 5                                     scallions ( green onion) cut into short lengths
• 2 tbsp                             dry sherry
• 2 tsp                               finely grated orange zest
• 1   package of noodles cooked according to manufacturing instructions, to serve with or, steamed rice.

Cut the tofu into small pieces, place into a non-metallic bowl.

In a different bowl mix together the peanut oil, soy sauce and ginger.

Pour over the tofu and toss to coat. Cover and refrigerate for 30 minutes.

Drain tofu reserving the marinated.

Toss several pieces at the time in the rice flour to coat heavily.

Heat a wok or a frying pan until very hot. Add about 1/4 cup vegetable oil. Working in batches , stir-fry the tofu over medium heat about 1 1/2 minutes, or until golden. Remove from wok, drain on paper towel and keep warm.

Drain any oil from the wok. Reheat the wok add 1 tbsp of fresh oil and stir-fry the onion, garlic and the sugar for about 3 minutes.

Add the yellow pepper, scallions, sherry, orange zest and reserve tofu marinade.

Stir fry for about 1 minute.

Add tofu and stir and toss to heat through.

Serve with noodles or steamed rice.

Enjoy!

Udon with tofu and baby bok choy

Tofu is one of my favorite ingredients to cook with, and eat. The fact that tofu doesn't have flavor on its self makes it so easy to use in any dish. It takes on the flavor that you choose for it. I always make sure that my tofu is organic, that is the most important thing to me, cooking the dish is usually easy and fast. Talking about tofu I have to mention my favorite...smoked tofu, If you tried tofu you are not sure if you like it( happened to me first time I tried it), you should try smoked tofu. Amazing smokey flavor, taste like cheese but of course no dairy, works great cut up and sprinkled over salads. My little one is convinced is cheese so he eats it as a snack with cucumbers, red pepper and carrot sticks. Now back to my dish. I adapted this dish from food network magazine, so many easy recipes you can find on food network.

Ingredients

8 ounces package udon noodles

3 tbsp of sesame oil combined with 1 tbsp of vegetable oil

12 ounces package firm tofu cut in 12 pieces

11 ounces of baby bok choy ( about 7 trimmed and washed)

1 bunch scallions thinly sliced ( green onion)

Large pinch pepper flakes

3 tbsp low sodium soy sauce

pinch sugar

salt and pepper to taste.

sesame seeds to sprinkle (optional)

Pat dry the tofu and cut into 12 pieces.

Cook udon noodles according to package instructions, don't over cook, they will get mushy.

Drain reserving 1/3 cup of the cooking water.

Heat 2 tbsp of the combined oil in a medium skillet over medium heat. Season the tofu with salt and pepper. Add the tofu to the skillet and sear until golden brown about 2 minutes a side. Remove from skillet and set aside to keep warm.

Add 1 tbsp of oil to the skillet and the greens. Cook tossing until just wilted. Add the scallions, red pepper flakes, the remanning 1 tbsp of oil the soy sauce and sugar. Add the reserved cooking water and heat to create a broth.

Remove from stove and add the udon noodles, toss to combine.

Sprinkle with sesame seeds if desired, serve warm.

Enjoy!

Greek style Tofu Burgers

Just because I'm a vegetarian it does not mean that I don't like burgers, actually I love burgers just not the ones made out of meat. Tofu burgers are one of my favorite meals especially in the summer. And what's not to like? Great tasting, packed with proteins, easy to make and fast.

I know that veggie burgers are available in supermarkets, but (if you are a vegetarian, or just curios)next time you go shopping check the label and see how many other ingredients are listed that have nothing to do with veggies or tofu.

I was very happy when sometime ago, on food network on the show "Cooking like a Chef" Georges Laurier made the vegan tofu burgers, the episode was called " Vegetarians Mains"

I change the recipe a little to suit my liking.

Ingredients:

350 g extra firm tofu ( 1 package) patted dry

1/4 cup balkan style plain yogurt ( or any other style )

4 tbsp fresh dill chopped

2 tbsp soy sauce ( I used low sodium)

4 oz mushrooms ( any kind)

1 cup breadcrumbs ( I used italian)

1 tbsp olive oil.

salt and pepper to taste

Cut the mushrooms in small pieces, and cook them in 1 tbsp of olive oil in frying pan over medium heat, until all the water is released and the mushroom start to caramelize.

In a large mixing bowl I mashed the tofu with a fork, add the yogurt, the chopped dill and breadcrumbs.

Add the caramelized mushrooms. Mix well.

The mixture should be just firm without being soggy.

Form the mixture into burger shapes. You can cook them on an oiled grill or on a lightly oiled frying pan. Cook until browned on both sides. Serve on a bun with your favorite toppings and tzatzicki sauce.

Enjoy!

Caraway Seed Crackers

All kids love crackers, mine are no different. In one of my vegetarian cook books Vegetarian cooking a commonsense guide by Bay Books. I found a recipe that my boys just love. From one recipe you get about 50 crackers. If you don't like caraway seeds they can be omitted, or substituted for cumin seeds, or sesame seeds.

Ingredients

2 cups all- purpose flour (250 g)

1 tsp baking powder

2 1/4 oz vegetable shortening (60 g)

1 tsp caraway seeds.

1 tsp sea salt plus more to sprinkle ( optional)

1 egg beaten for egg wash

1/2 cup water.

Special tool ravioli cutter ( optional)

Preheat oven to 375˚ F. Lightly grease 2 baking trays.

Sift the flour and baking powder in a large bowl, add the sea salt. Add the shortening and work in with your fingertips until mixture resembles breadcrumbs.

Add the caraway seeds, make a wheel in the center and add the water gradually mixing with a wooden spoon until a rough dough forms.

Turn the dough on a lightly floured surface and knead until the dough is smooth about 5 minutes.

Wrap the dough in plastic foil and refrigerate for 30 minutes. Slightly flatten the dough, and divide in four equal parts.

Roll each part into a 8x12 inch rectangle about 1-2 mm thick. Trim the edges so they are straight. You can use a ravioli cutter or a sharp knife. Cut the rectangle in half lengthwise , then cut across the width into "fingers". Place the crackers onto the prepared baking trays, brush with egg wash and sprinkle with sea salt if you desire.

Bake in the preheated oven for 12 to 15 minutes, or until the crackers are golden.Transfer to a wire rack to cool . Store in a air tight container for up to one week.

Serve with your favorite dip, or as a snack.

Enjoy!