Glory posted these in another thread for veggie friendly recipes. They sound really good.
Orange Ginger Tofu Stir Fry
1 lb tofu
1 cup fresh orange juice
¼ cup rice vinegar
1/3 cup shoyu (a kind of soy sauce)
2 tbs canola oil
2 tsp dark sesame oil
3 garlic cloves
1 tbs minced fresh ginger
¼ tsp hot red pepper flakes
1 scallion
¼ cup chopped cilantro
1 jalapeno
5-6 mushrooms
1 orange pepper
1 carrot
1 broccoli crown
1 onion
snow peas
In a medium bowl, wish together orange juice, vinegar, shoyu, oils, garlic, ginger and red pepper flakes.
Place tofu in a baking dish in a single layer, cover with the marinade and sprinkle with the scallions and cilantro. Chop jalapeno and sprinkle on top. Marinate at least 30 minutes (up to over night).
Stir fry tofu with remaining ingredients and serve over brown rice.
Curried Vegetables
1 sweet potato, cut into small cubes
2 tbs olive oil
Carrots - I cut baby carrots in half, use about a cup
1 onion - cut into big wedges
Garlic - I use a freakish amount, whatever works for you
2 14oz cans of tomatoes, crushed with juice
1 can chickpeas, drained
2 heaping tablespoons curry powder
1 cup veggie broth
juice of one lime
salt, pepper
Veggies of choice - I've used green beans, broccoli, wilted spinach, parsnips (whatever floats your boat)
Brown rice
This dish isn't hard to make, just lots of chopping. I like to call it "every 15 minute curry" because you have to add something every 15 minutes.
Preheat oven to 500 degrees.
Cut up potatoes into small, dice-sized pieces. Coat a deep metal baking pan with PAM and drizzle a tiny bit of olive oil over the potatoes. Stick in the oven for 15 minutes.
While the potatoes are baking, cut up carrots and onion. After 15 minutes, take the potatoes out and give them a good shake. Scootch the potatoes to the edge of the pan and put the garlic, carrots, onion and chickpeas (and any veggie you are using you think will take a little longer to cook, like green beans) into the middle of the pan. Drizzle some more olive oil and stick it in the oven for 15 minutes.
Dump the tomatoes into a large bowl, crush them up and add the two heaping tablespoons of curry powder (of course, if you don't loooove curry like I do, use a little less).
Start the rice. I usually make 1 cup rice/2 cups water for 2 people.
Take the veggie mixture out of the oven, shake things up a bit. Arrange the broccoli around the rim of the pan (and any other veggies you have left that you think will cook in 15 minutes) and dump the tomato mixture all over everything (particularly the broccoli because it really soaks it up and gets DELISH). Stick in oven for YES 15 minutes.
Make broth.
After 15 minutes remove curried vegetables from oven and transfer them to a huge serving bowl.
Put the metal baking pan on the burner, add the broth and the lime juice and salt and black pepper to taste. Reduce the broth by half, stirring vigorously. (note, never cook this in a glass pan, I had a glass pan shatter on the burner, because I'm a spaz!!)
When the broth has reduced by half, pour over veggies. Serve them over rice!
Makes plenty for 2 people for 2 nights. One of my all time favorite things to cook (so easy, just lots of chopping).
Charcooked Vegetables with Spicy Sidekick Dressing
1 tbs olive oil
crushed garlic (I use a lot)
1 small onion, chopped
1 celery stalk, finely chopped
1 small green chile, seeded and finely chopped
4 tomatoes, chopped
2 inches of cucumber, finely chopped
1 tbs tomato paste
1 tbs lime or lemon juice (I usually use a little more)
Dressing
To make the dressing, heat the oil in a saucepan or skillet. Add the garlic and onion and saute gently until softened, around 3 minutes. Add the celery, chile and tomatoes, cook over medium heat, stirring occasionally for 5 minutes.
Add the cucumber, tomato paste and lemon/lime juice and simmer for 8-10 minutes until thick and pulpy. Season to taste with salt and pepper.
Veggies
Cut the veggies into thick slices and brush with a little olive oil. Cook the vegetables on the grill for about 5-8 minutes, sprinkling them with salt, pepper and fresh herbs as they cook, turning once (under the broiler in the oven is okay too).
This dish is delicious served over brown rice with lime wedges to squeeze.
Spinach Chickpea Leek Soup
This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.
1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping
Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5minutes.
Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.
Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).
Red bean and corn pita pockets
1 tbs olive oil
small onion, chopped
garlic, minced
1 red pepper, chopped
1 tsp cumin
1/4 tsp cayenne
1 14 oz can tomatoes, undrained
1 cup corn
1 cup canned kidney beans, drained
salt, pepper
whole wheat pita pockets
Heat the oil in a large sauce pan, add the onion, garlic and pepper, saute gently for 10 minutes. Add cumin and cayenne.
Mash in the tomatoes with their juice, cover and cook for 10 minutes, then add the corn and the kidney beans. Cook gently for a few minutes until hot. Season to taste with salt/pepper.
Warm the pita pockets in oven or microwave. Cut them in half lengthwise, gently open each half and fill with the red bean mixture and serve at once.
Also good with other vegetables and 2% sharp cheddar.
Soft Polenta with Spicy Tomato Sauce
1 quart water
1/2 cup stone ground cornmeal
1/2 cup quinoa
1/2 teaspoon salt
2 tablespoons olive oil
2 cups minced onion
1 large portobello mushroom, chopped
3 cloves garlic, minced
2 cans Tomatoes (14 oz)
1/4 cup sherry
1/2 teaspoon crushed red pepper flakes (optional)
1 teaspoon dried oregano
salt and pepper to taste
3 cups chopped green onions
Parm cheese, grated
In a small bowl whisk together 2 cups water with the cornmeal, quinoa and salt. Bring the remaining 2 cups water to a boil in a heavy saucepan. Stir the cornmeal mixture into the boiling water, and continue stirring. Be careful! The polenta may spit and sputter and the hot bits of polenta can burn. Turn the heat to very low and cook the polenta for 40 minutes; stirring with a wooden spoon every 10 minutes.
Make the tomato sauce while the polenta cooks: Heat olive oil in a large saucepan over medium heat, add the onions. Cook the onions for about 5 minutes, stirring often, until they have softened.
Stir in the chopped mushrooms and the garlic, saute for 5 minutes. Then add the tomatoes, sherry, chili flakes and oregano. When the sauce comes to a boil turn the heat to low. Simmer the sauce for 30 minutes; season with salt and pepper.
When the polenta has cooked for 40 minutes, sprinkle the green onions and grated cheese into the polenta. Stir well. Mound the polenta on plates, make a well in the center of each mound and ladle in the tomato sauce. Garnish with some cheese (if desired).
Spicy tomato sauce with fresh basil and veggie crumbles
3 cans 14 oz tom
1 can 12 oz tom paste
1 onion, diced
garlic (I use TONS)
1 tbs olive oil
Sun dried tomatoes
Fresh Basil
1 tsp dried oregano
Whatever else I feel like - black olives, mushrooms, carrots, zuch
1 package MorningStar Farm Crumbles
Salt
Pepper
Red Pepper Flakes
Splash of red cooking wine
whole wheat/spinach pasta
Saute onion/garlic for 5 minutes until translucent. Add veggie crumbles, dried oregano, salt, pepper, red pepper flakes. Brown the veggie crumbles - stirring often.
While the veggie crumbles are browning, put 2 cans tomatoes (with juice), tom paste, fresh basil and half the sun dried tomatoes into a food processor -blend until smooth.
Put the tomato mixture over the crumbles and stir.
Put the last can of tomatoes into the food processorand pulse until the tomatoes are chunky. Throw these in with the rest.
Add the rest of the sun dried tomatoes and any other additional veggies. Add a splash of red cooking wine. Simmer for 20 minutes. (I like to wilt spinach leaves at the last minute)
And another salmon one from Dr. Weil (I get his daily recipes)
Poached Salmon
Ingredients:
Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon
Instructions:
1. Cut the salmon filets into individual portions if necessary.
2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.
3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.
4. Adjust heat to simmer and let fish cook for 5 minutes.
5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.
Nutritional Information:
Per serving:
245 calories
10 g total fat (2 g sat)
76 mg cholesterol
0 g carbohydrate
22 g protein
0 g fiber
50 mg sodium
I made this recipe last night and it was outstanding! A couple changes is that I used brown lentils instead of red. This recipe also calls for simmering for 2 hours. I simmered my lentils for about 30-40 minutes. Instead of tomato puree, I added a can of tomato sauce and a can of diced tomatoes. I also substituted vegetable broth for chicken broth for a veggie friendly recipe. I got this recipe from recipezaar.com.
1. heat oil in a dutch oven over med heat add onions, ginger, and a dash of salt& pepper.
2. cover and cook 10 mins until soft add garlic, curry powder, cumin, coriander, cook 1 minute add water, broth, lentils and bay leaves bring to boil, cover and reduce heat to simmer for 2 hrs until tender and liquid is absorbed remove bay leaves, add yogurt and tomato puree and simmer 5 minutes until heated through.
Do any of you know a good substitute for this type of squash? Would yellow be ok or zuchinni? I am thinking that I might not be able to get the butternut squash in Korea. When is it in season?
Dolly, you definitely need a hard squash for a substitute. I can sometimes find winter (i.e. hard) squash in the frozen veg section. Obviously, it's cooked and mashed before freezing. You could also probably substitute canned pumpkin.
Nelie, the lentils sound delish! I've never found much difference between red and brown lentils, though the red turn to mush faster.
I got a request to post this one so here goes. I made this one up so it is about exact as I can get it.
Stroganoff
1/2 lb ground Turkey
1 sm onion
2 cloves garlic
basil to taste (dry usually about a tsp)
salt to taste (does not take much, but I like a little to help
leech moisture out of the onions)
Mushrooms to taste (usually around 4 or 5 for me)
1 10.5 oz Can of reduced fat reduced sodium cream of mushroom soup
4 oz can Diced green chilies
1/2 C fat free sour cream
4 Tbsp fat free cream cheese
Put first 6 ingredients in sauce pan and brown turkey and cook together. Drain any liquid off and then add the rest of the ingredients and simmer until thick. Serve over pasta (whole wheat of course, I like egg noodles the best myself but that is just me.)
This is a perversion of Mirza Ghassemi, a middle eastern dish. A very satisfying fat-free meal! (serves 3-4)
* 1 med eggplants
* 1 med onions, chopped
* 3 garlic cloves, minced
* 1 tsp turmeric
* 1/2 tsp salt
* 1/4 tsp black pepper
* 1 ea tomato, peeled and seeded (or about 1/2 cup canned tomatoes)
* 1 tsp curry powder
* 1 tsp mustard seeds
* 1 dash cayenne
Roast the eggplants over a charcoal grill, or roast them in a 400 oven until brown on the outside and soft on the inside. Cool and peel.
Saute the onions in water until translucent, then add garlic and mustard seeds. Cook until the onions begin to turn golden. Stir in the turmeric, cayenne and curry.
Add the eggplant pulp, onion mixture, and tomato to a food processor and blend. Add tomato until the mixture looks thick and red-brown (don't add too much, or it will be too sweet).
Add the salt and pepper.
My Modifications: I simply sliced eggplant and tomatoes and sauteed them along with everything else. I think I omitted the salt and pepper as well. After a serving or two of eating it as a straight vegetable dish, I put it in a food processor and pulped it, and served over quinoa. Delish!
From whfoods.com, here is one featuring green beans and other beans! This one features 8 different super foods from Superfoods RX.
Marinated Bean Salad
This is a healthy, fresh tasting bean salad that will give you an easy way to enjoy the many nutritional benefits of beans with little effort. The fresh herbs make it very flavorful, and it will keep in your refrigerator up to for 3-4 days. In fact, it actually gets better as it marinates. The lima beans and fresh herbs add a nice twist to the more traditional version.
Marinated Bean Salad Prep and Cook Time: 25 minutes
Ingredients:
* 2 cups fresh green beans cut into 1inch lengths
* 1 15 oz can lima beans, drained and rinsed
* 1 15oz can kidney beans, drained and rinsed
* 2 TBS minced onion
* 3 medium cloves garlic, pressed
* 1 large ripe fresh tomato, seeds and excess pulp removed, diced
* 2 TBS chopped fresh basil
* 1 TBS chopped fresh oregano
* 1 TBS chopped fresh parsley
* 3 TBS fresh lemon juice
* 2-3 TBS extra virgin olive oil
* salt and cracked black pepper to taste
Directions:
1. Bring lightly salted water to a boil. Cut green beans by cutting ends off a handful at once. This saves time. Cook green beans in lightly salted boiling water for just about 3-5 minutes, or until tender. Drain well in colander. Dry with paper towels so they don't dilute flavor with excess water.
2. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
3. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.
Serves 4
Healthy Cooking Tips:
This salad is best if it has at least a couple hours to marinate. Make sure the beans are well drained, or your salad will taste flat and weak. Also, this salad is great with fresh herbs. Don't use dried herbs.
I have the Super Foods RX book but the second one. In that one there is a recipe for roasted or baked tofu. Can someone post it here or PM me? I want to make some for salads and I need to know what to bake it on etc.....
olive oil
1 can chickpeas, drained and rinsed
kosher salt
garlic powder
onion powder
cayenne pepper
Instructions:
Preheat oven to 350F.
Put chickpeas in small bowl.
Coat with olive oil and throw in spices
Spread chickpeas on baking sheet.
Roast chickpeas on bottom rack of oven, turning every 15 minutes, until brown and crunchy, about 45 - 50 minutes.
Cool before serving.
Sorry if my recipe isn't the greatest, but I didn't really measure. I just sort of threw the olive oil and spices together.
For those of you that like more specific recipes, there are tons of them on the web for roasted chickpeas! There lots of variations on the spices, some with curry powder. Also you could do a mix of splenda and cinnamon!
3 garlic cloves;
1 to 1 1/2 inch piece fresh ginger,
peeled; 2 medium shallots, thinly sliced;
1 tablespoon chili powder;
2 tablespoons any type of miso;
2 tablespoons extra virgin olive oil;
freshly ground pepper;
1 cup low sodium organic vegetable or chicken broth;
1 large orange, zest and juice;
1 pound firm tofu.
Preheat the oven to 425.
Finely mince the garlic and ginger in a food processor,
or slice or mince with a knife, and add them to the shallots,
chili power, miso, oil, pepper, broth,
orange zest and juice in a small bowl.
Rinse the tofu, cut it into 1/2 inch thick slices,
and pat dry. Lay the tofu ina rectangular baking dish.
Pour the marinade over the tofu and bake immediately.
(Alternatively, allow to marinate for an hour,
or even overnight, in the fridge before baking.)
When most of the liquid is evaporated and saucy,
the tofu is ready, 30 to 40 minutes.
Here's another bean salad that I like. It always goes fast at potlucks! And it's perfect for that as it makes a lot. It's from the New American Diet Cookbook, which was published in I think the early 90's.
Chili Bean Salad
1 16 oz can each of: kidney beans, pinto beans, garbanzo beans and whole kernel corn
1/2 cup chopped green onions
1/4 cup chopped parsley
1 cup sliced celery
1 4 oz can of diced green chiles, drained (your choice of "hotness")
Drain and rince beans and corn. Combine all ingredients.
Dressing
2 Tablespoons of oil
1/4 cup vinegar
1-2 cloves of garlic, minced
1 tsp chili powder
1 tsp oregano
1/4 tsp ground cumin
1/8-1/2 tsp pepper or taco sauce (to taste)
Mix all ingredients together and pour over bean mixture. Mix well and chill 6 hours or overnight - stir several times. Makes 10 servings of 1 cup.
Note: I have varied the ingredients in this a lot and it's always good. Last time I substituted raw zucchini for the pinto beans, and left out the celery and parsley (didn't have any). It's also good served in a pita.
I have 3 words for you, TRY THIS RECIPE!
This recipe comes from the book "Vegan with a Vengeance". You don't have to be vegan to enjoy it. I made this last night, it was so good. I was tempted to get seconds, my BF did get seconds... Only thing I may try next time is either use a mix of chickpeas and cannelini beans or just cannelini beans, I think they are easier to mush than chickpeas. I also didn't have chives so I made it without.
Chickpea Broccoli Casserole
3-16 oz cans of chickpeas, drained and rinsed
1 onion, quartered and thinly sliced
3 large carrots, grated
1 head broccoli, cut into small florets (about 4 cups)
2 tbsp thinly sliced chives
1/2 cup whole wheat bread crumbs (I cut up a piece of whole wheat bread)
3 tbsp olive oil
1 cup vegetable broth (I recommend a good flavorful broth for this)
1 tsp salt (I didn't add salt and it was still good)
Preheat oven to 350.
Mash the chickpeas really good with a masher, I don't think you want complete mush but just slightly mushed chickpeas.
Stir in vegetables, then bread crumbs, then oil. Add the vegetable broth and mix well.
Put in a 9x13 inch casserole dish and press the mixture firmly into the dish. Bake for 45 minutes covered with foil. Bake 15 minutes uncovered. And then you have a delicious and healthy casserole
Thought I would add two of my own that maximize superfoods. The first is what I have for breakfast every morning and have had for a few months now, after experimenting with various ingredients to create a great smoothie .
The second is a suggestion from Dr. Pratt's books on how to get your pumpkin in. I'm just posting the amounts I use for a single serving in case anyone is interested. I'm not a huge fan of pumpkin at all but I've come to love this as a snack.
Berry Tofu Smoothie
1/2 cup ice water (or more if you like you smoothie thinner)
1/2 cup lowfat or nonfat plain yogurt
1 tbsp honey (or less - to taste)
4 oz silken tofu (I use Mori-Nu Light Extra Firm)
1/4 cup soy milk
1/2 frozen banana (I usually buy a couple and slice them in half, then slice the halves in slices and store in snack-size ziplocs in the freezer)
1/2 cup frozen berries
Ice
Blend all in a blender until smooth.
This offers a great protein boost in the morning.
Pumpkin Yogurt
1/2 cup canned unsweetened pumpkin
1/2 cup nonfat or lowfat plain yogurt
1 tsp honey
cinnemon
1 tiny box raisins (about 1/2 oz or 1 tbsp, I think)
Veggie friendly recipes from Glory87
You could also probably substitute canned pumpkin. 
Roasted Eggplant Curry
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