Dr. Joe

published Sweet Potatoes, Apples, Walnuts & Raisins* in Quick Recipes 2013-08-29 23:38:15 -0400

Sweet Potatoes, Apples, Walnuts & Raisins*

(Modified from www.DrFuhrman.com).

The fruit makes this dish sweet, almost dessert-like.   It is delicious, and very impressive at pot lucks.    


INGREDIENTS:

4 large sweet potatoes, peeled and coarsely diced 

3 Granny Smith apples, peeled and diced

1 cup chopped walnuts

1 cup raisins (or 8 medjol dates, pitted & chopped or 12 pitted deglet noor dates, chopped)

2 teasp cinnamon



INSTRUCTIONS:

Steam sweet potatoes for about 10 minutes,

Then add the apples and cook for another few minutes until soft.

Pour potatoes and apples into a large bowl and mix with remaining ingredients.

Then pour the mixture into one or two baking dishes and bake at 350 degrees uncovered for 30 minutes.

Serve hot or cold.

(Note: if too dry for your taste, may mix in water or apple sauce if desired).


(For the sake of simplicity, this recipe was modified from the original by omitting 1/4 teaspoon each of dried ginger and nutmeg, and ¾ cup of apple sauce; these ingredients are optional.  Another modification is raisins since they're more available than dates).


commented on Potato and Chickpea Curry 2013-06-26 22:34:26 -0400 · Flag
This is delicious. When I was cooking it this time, it had a subtle off-taste while cooking, possibly because I used a fair amount of cheap wine, instead of water, along with the potatoes. Or maybe it wasn’t done yet. Anyway, that resolved, and now it’s all delicious.

- Joe Adams

published DISAPPEARING RAISE THE ROOF LASAGNA in More Time and Worth It 2013-06-08 18:02:47 -0400

Disappearing Raise The Roof Lasagna*

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Many people will recognize that the name of this dish is a mash-up of two well-known vegan lasagna recipes created by two well known healthy food authorities: "Disappearing Lasagna" by Chef A.J., and "Raise the Roof (Sweet Potato) Lasagna" by Rip Essylstyn.

I've been on a mission to find good vegan lasagna that tastes reasonably similar to the cheesy version we all remember. Hats off to Chef A.J. for coming up with a faux ricotta filling that is truly satisfying; it makes the dish.  One variation here is to include some larger nut pieces for crunch. I like Rip Essylstyn's approach to the veggie component, and this recipe is simpler than his original.  This may be as good as vegan lasagna is ever going to get.  It seems to taste even better as leftovers, and it freezes!

PASTA SAUCE: At least 4 cups. Store - bought or use the fat-free low sodium Home-Made version, which is easy, but hopefully you've made some in advance.


THE NUT LAYER:
1/2 cups (or a little more) of coursely chopped walnuts, to sprinkle among the layers.  (You can use the food processor to coursely chop these). 


FAUX RICOTTA FILLING:

2 cans cannellini beans, rinsed & drained  ( = about 3 cups cooked beans)
2 oz (a large bunch) of fresh basil (or 1 TBSP of dry basil)
1/4 cup lemon juice
1/4 cup miso
1/4 cup nutritional yeast
1/8 teaspoon red pepper flakes

20 oz of frozen chopped spinach: thawed and drained. Process all ingredients EXCEPT the spinach in a food processor until smooth. Add the spinach and process a little more.  



THE VEGGIE LAYER:


1 entire small head of garlic, all cloves chopped   (use these raw)
1 lg onion chopped
8 oz mushrooms, sliced
1 head of broccoli, chopped
1-2 celary stalks
Approx 1.5 cups chopped carrots

Keep the garlic pieces raw.  Dry-fry the other ingredients in a non-stick pan (adding a bit of water if needed).  I usually cook each vegetable separately while chopping up the next one.   Don't use oil.   I recommend not using salt (it's optional).  Combine the raw garlic and cooked veggies together in a bowl.  



LASAGNA NOODLES:
 

Can you skip the boiling step?    If you use whole wheat noodles, boil in water until they're thoroughly cooked.  If they're partially cooked, you run the risk that they'll be under-done since the oven may not finish them off, and whole wheat pasta tends to require more cooking than white.   Some brands of whole wheat lasagna noodles claim that they cook completely in the oven, but we haven't confirmed this.  If you wanted to try this, you would need pasta sauce completely surrounding the noodles, and also would probably need to bake in a covered dish.  (We bake in an uncovered dish to help evaporate the excess liquid.  

FYI, it's easier to work with boiled noodles if you boil them at the last minute, then cool them with water so they're not too hot to handle.  If you boil them too far in advance they may get stuck together.  You probably need 1/2 - 3/4 pounds of noodles.   


ASSEMBLING THE LASAGNA:

lasagna2_400.jpg

Start with a layer of sauce in the bottom of the baking dish, then noodles, then spread on the "ricotta," then the veggie layer, and repeat until out of room. (If you're going with uncooked noodles, they'll need sauce on both sides).  Don't forget to sprinkle the nuts at various points along the way.  

The "ricotta" is excellent, but use thin layers.  Too much imparts a squishy texture and can be overwhelming.  You may need to thin it with water to make spreading a thin layer possible.  

The exact amount of each component depends on the size of your baking pan. I used a 9 x 9 x 2" pan, and used about 2 cups of "Ricotta" filling, 4 cups of sauce, and all of the veggie filling.  

Keeping the layers thin allows adequate amounts of noodles.  You'll probably have left-over fillings of various kinds; use them in other ways.

Bake uncovered in a preheated 375 degree oven for an hour. Let stand 10 minutes before slicing.

 

 


published Buckwheat Pancakes in Quick Recipes 2013-06-08 16:56:50 -0400

Buckwheat Pancakes

pancakes_400.jpg

Note:  If you don't have buckwheat flour handy (who does?) then you can use the "Oatmeal Waffles" recipe - for waffles or pancakes.  

This buckwheat version is even better.  Adding ingredients directly into the blender saves time.  This is a combination of a vegan buckwheat pancake recipe, with healthy & tasty bananas & oatmeal added. Tastes great without salt.  

1/2 cup dry rolled oats (such as Quaker Oats or other brand)
1/2 cup buckwheat flour
One ripe banana
1 teasp aluminum-free baking powder
1 cup non-dairy milk
1-2 teasp safflower oil, or cooking spray, for skillet
optional:   pinch of salt

optional but very good:   1 c fresh blueberries

Combine all ingredients, except the blueberries, directly into the blender and blend.  When finished blending, add the blueberries and pour onto a nonstick skillet that has been prepared with a small amount of oil.  Serve with syrup or jam if desired. 


published Easy Bean Salad in Salads and Dressings 2013-03-10 10:35:36 -0400

Easy Bean Salad

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Modified from the DVD:  ‘Eating Right for Cancer Survival’ produced by The Cancer Project (a project of PCRM, Physicians Committee for Responsible Medicine)

NOTES: The dressing makes it.  A store-bought "low fat Italian dressing" might taste good, but is likely to be pretty high in fat and sugar.  Try some home-made dressings in this section.    See the variation below "Bean Salad 2."
 

INGREDIENTS:


One can kidney rinsed & drainedone can pinto beans rinsed & drained
About 1.5 cups (or one 10 - 15 oz can) of cooked lima beans
1 cup cooked corn
½ purple onion – coursely chopped
1 large red bell pepper chopped
two to four teaspoons, or to taste, of dried “Italian seasoning” or fresh or dried herbs of your choice
Small amount (1/8 – ¼ cup) of low-fat Italian dressing, or dressing of your choice
Optional:  handful of cut-up walnuts
(optional):  ½ - 1 teaspoon salt   (probably not necessary if using canned beans which contain salt)
ground black pepper to taste

INSTRUCTIONS:

Toss together
Allow to sit so the flavors develop.


********************************************


BEAN SALAD 2

A variation I made recently after tasting a simple, but awesome, bean salad.


INGREDIENTS     (amounts are not critical – adjust quantities to your liking)

2  15-oz cans of beans (such as pinto and black beans) rinsed & drained.           
             (Or 3 cups of any combination of cooked beans;    One 15 oz. can =  1.5 cups of cooked beans)
3 TBSP Vinegar: balsamic, or other. 1 lg celery stalk chopped = ½ cup

1 large purple onion, or 2 large Vidalia (sweet) onions, chopped (2 cups of purple, or 4 cups of sweet)

½ + teasp ground pepper
Optional:   2 – 3 tomatoes, chopped into large pieces.
Optional:  1 – 2 dashes of tobasco sauce.
Optional but not recommended:  small amount of olive oil or salt
               (healthier than oil would be nuts either chopped, or as nut or seed butter mixed with vinegar) 
Optional:   Up to 1 cup of chopped fresh parsley,  or ½ - 1 cup of chopped fresh chopped cilantro

INSTRUCTIONS:


Mix ingredients together in a bowl.   If liquid forms, drain in a strainer.  
(Great with brown rice as a side)
Freezes well

 


published Cheezy Hemp Nacho Sauce in Sauces 2013-03-09 17:36:03 -0500

Cheezy Hemp Nacho Sauce



Contributed by Sharon McRae   www.eatwell-staywell.com    
from:   Kristen Suzanne.  View this recipe on www.KristensRaw.com  

Yield approximately 1 1/2 cups

Sharon:  "Great as a dip with baked tortilla chips or vegetables, as a salad dressing with romaine lettuce, chopped tomatoes & cucumbers. Awesome as a sauce for veggie burgers.    You could even sprinkle some on vegan taco meat and healthy corn chips for a tortilla-type salad.    Everyone loves it!"

1/3 cup water
1 clove garlic
2 tablespoons fresh lemon juice
1 red bell pepper, seeded, rough chopped (approximately 1 cup)
1 cup hemp seeds
2 1/2 tablespoons nutritional yeast flakes
1 tablespoon chili powder*
2 teaspoons tamari, wheat-free
1/2 teaspoon salt  (optional)
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/8 teaspoon turmeric powder

Blend all of the ingredients in a blender until smooth and creamy. This can be stored in the refrigerator for 4-5 days.


published No Meat Loaf in More Time and Worth It 2013-03-09 12:45:42 -0500

No Meat Loaf*

 

 meatloaf_slice_150.jpg

Modified from the ‘Eating Right for Cancer Survival’ DVD
produced by The Cancer Project (a project of PCRM, Physicians Committee for Responsible Medicine)

This is surprisingly similar to meat loaf, and a little bit addicting.  Baking uncovered s important to get rid of excess liquid.     

INGREDIENTS:

1 cup walnutsmeatloaf_150.jpg
2 onions
4 celery stalks
2 carrots (1 cup)
1 green pepper
8 oz mushrooms
1 med zucchini (1 cup)

2.5 cups rolled oats
1.5 cups cooked bulgur

1 TBSP soy sauce
1 cup plain tomato sauce

2 teasp mustard
½ teasp dry sage
½ teasp dry thyme
¼ teasp pepper
(no salt is needed)

Bread crumbs, approx 1.5 cups.
½ c BBQ sauce (optional), or whatever quantity is desired.


INSTRUCTIONS:

Use food processor to chop walnuts, onion, celery, carrot, and green pepper:  well-chopped but not too mushy. 

Transfer to a large bowl

Combine with the remaining ingredients except BBQ sauce.

Stir, while gradually adding additional bread crumbs until mixture becomes thick enough to be difficult to stir.  

Lightly spray a 5 x 9” loaf pan with cooking spray, or rub a small amount of oil in the pan with a paper towel.  
Transfer the mixture into the pan, smooth the surface, top w/ BBQ sauce.

Bake one hour at 350 degrees *uncovered.*   Allow to partially cool before serving.

 

 


responded to Navy Bean Soup* with submitted 2016-04-18 13:39:39 -0400

Navy Bean Soup*

I'm head over heels for the Navy Bean Soup at the great One World Cafe in Baltimore.  I congratulated the chef-owner, Sue Novak, who is passionate about serving healthy food.  For example, if oil is used in her dishes, it's in minimal amounts.  For the navy bean soup, she divulged only that she uses onions, celery, possibly other veggies, and spices which may vary from batch to batch.  Below is my attempt to recreate her version of this classic soup, which I can't recommend highly enough. 

NOTES:  It's always easier (of course) to cook beans in advance, especially if you freeze them pre-measured (1.5 cans of cooked beans, the equivalent of one 15-oz can, fits into a standard 2-cup Pyrex container).  If you don't already have pre-cooked beans, it's easier to use canned.  

INGREDIENTS:

  • 1.5 cups dry white beans (navy, great northern or cannellini).   After soaking for 4 - 10 hours this becomes 4 cups of soaked beans.   This is about the same as four 15-oz cans of canned beans, (which is about 4.5 cups).  (Canned beans should work also)
  • 6 cups of water  
  • 4 cloves of garlic, chopped = one TBSP.
  • 1 large onion, chopped
  • 2 cups of chopped celery
  • 1/2 cup of chopped fresh parsley
  • 1 medium - large zucchini, chopped (2 cups or more).
  • 1 teaspoons salt  (optional)
  • 1.5 teaspoon dried thyme, or 2 TBSP of fresh thyme stripped from the stems
  • 1/4 - 3/8ths teaspoon fresh ground pepper


DIRECTIONS:

  • If starting with dried beans, soak for 6 - 10 hours, discard the soaking water.

  • In a large pot, boil (simmer) the soaked beans in 6 cups of water, covered, for 1 to 1.5 hours, until soft. 

  • Separate about a third of the cooked beans into a separate container, allow them to cool somewhat, and blenderize them completely in a blender of food processor.  (Partially blenderized beans and/or veggies are not visually appealing.  You can do the blenderizing step before or after adding the veggies as long as you blenderize completely.   i.e., sticking an immersion blender into the whole pot doesn't work as well).  Recombine the blended beans with the intact ones.      

  • Then add all the other ingredients (except that you can reserve the salt until just before serving, if using).  

  • Simmer for at least an additional 30 – 40 minutes. 

  • Correct the seasonings, and serve



Official response from submitted

  


followed Home 2013-02-22 12:15:43 -0500

BALTIMORE PLANT-BASED SUPPORT GROUP: 

Live in or near Baltimore, MD?   Come to the monthly Baltimore Nutrition As Medicine Potluck.  RSVP required because space is limited.  Bring a dish to share without meat, fish, eggs, or dairy, and not too much, if any, SOS (salt, oil, sugar).   Please bring a card or a piece of paper listing ingredients (in case someone has food sensitivities) and also your name, contact info, and the name of your dish - so others can get in touch to get your recipe.  There's nothing sweeter than being asked for a recipe . . . unless it's getting to try a recipe without first having to make it yourself.  

This is a supportive community for those who want to control, reverse or prevent obesity, diabetes, cancer, hypertension, etc. and also for those who just want to taste and share delicious new recipes, & get nutrition information and cooking tips.  There will be a presentation on cooking and nutrition, and the chance to share recipes, as well as how you are doing in your personal journey. 
RSVP at 410-695-6687 (leave a message with your name and contact info), or at www.meetup.com/Baltimore-Nutrition-As-Medicine-Potluck   or   www.facebook.com/BaltimoreNutritionAsMedicine


We tested and selected only the quickest and most delicious can't-fail recipes that everyone will love.

Eat all you want because plant-based whole foods satisfy and fill you up with few calories and lots of fiber.

These foods lead to weight loss without dieting or portion control. They prevent, treat and sometimes reverse the "food­borne illnesses" of obesity, type II diabetes and heart disease.


WE USE ONLY GREAT RECIPES
Almost everyone should be successful with these recipes, especially busy people who may not be used to cooking. That's what makes this site special. We’re selective. You can post a new recipe under ‘Recipes In Development’ if you're not absolutely sure about it; someone will try it out & give feedback.


WE USE HEALTHY INGREDIENTS
For health reasons, recipes on this site do not include dairy, meat (including poultry or fish), and tends to steer clear of added oil, refined flour, sugar and processed foods for the most part.  These recipes are for people who want to lose weight, improve blood sugar, blood pressure, stabilize or improve heart disease, lower their risk of cancer, and also for anyone looking for delicious recipes. 


WE EMPHASIZE EASY RECIPES
… with ingredients that are easy to find (with some exceptions, such as nutritional yeast).  We encourage readers to be flexibile & creative.  (Most recipes are general guidelines).   There are sections for more time-consuming recipes if they're especially good.


NOTHING IS FOR SALE, THERE IS NO PROMOTION
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published Quick Chili* in Quick Recipes 2013-02-07 10:51:15 -0500

Quick Chili*

 

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Who doesn't like chili?   It's quick.  It's hearty.  It's versatile.  It's a staple.  

After trying and modifying many chili recipes, I tasted this simple recipe made by my brother Jim (without the Optional ingredients).  Jim is a serious self-taught amateur cook, and it was one of the best vegan chili recipes I’d tried.  Some of the Optional Ingredients make it even better IMO, but it's still Great without them. .

NOTES:  

  • This makes a large quantity, you'll have plenty for the freezer!
  • Cilantro or parsley is optional.   (Some people love cilantro; others hate it). 
  • An alternative to canned beans is to cook beans in advance and keep them in the freezer (always) in 1.5 cup quantities (= 1 can), which fits nicely in a 2-cup Pyrex container. 
  • This is fabulous without salt, oil, or sugar, but suit yourself. 
  • Brown rice is a natural accompaniment. 
  • I always mix in a heaping pile of chopped dark greens (kale or collards etc.) to the portion being heated for immediate consumption, and cook them for 30 - 60 seconds before serving.   The appearance is not quite as good if you add a large amount of greens so I don't do this for invited guests. But it's a delicious way to get these super-foods into your diet.  ONLY add greens to the portion you're about to consume, and DO NOT store or freeze with the greens - they don't keep.     


INGREDIENTS:

2 large onions (or 3 medium) very coarsely chopped into large pieces. 
2 green peppers chopped (or 3)
2 large cans (28-oz each) of diced tomatoes, (OR 3.5 - 4 lbs of fresh tomatoes cut-up  -  or mix and match). 
1 6-oz can of tomato paste
3 cans (15 oz each) kidney beans, drained & rinsed   (1.5 cups of cooked beans = one 15 oz can)
2 cans (15 oz each) black beans, drained & rinsed
3 TBSP chili powder   (4 TBSP also works).
1 Bay leaf
1 Teasp ground cumin  
1 lb of frozen corn kernels.
1/4 - 3/8 teaspoon ground pepper
OPTIONAL:  3 teaspoons garlic powder
OPTIONAL: 1 large  bunch OR at least 1 cup packed chopped fresh cilantro (OR parsley, not quite as amazing)  
OPTIONAL:  Sherry (amazing in chili): 2 fluid ounces = 4 TBSP is good, or a tad more.  (Sherry keeps well un-refrigerated). 
OPTIONAL:  Garnish with chopped walnuts 
OPTIONAL:  about a teaspoon of oil while cooking the onions and peppers to keep them from sticking, if needed. 
(Some people may feel that 1-2 TBSPs of olive oil make it taste better, but it's fabulous anyway and not worth the calories and other oily health issues).  


DIRECTIONS:

In a large pot add onions and bell peppers (and 1 teasp oil if using) and cook until starts to soften but retains some crunch.  (Can use any liquid instead of oil but you might have to stir more frequently).    
Add spices, beans, tomatoes (including the liquid).  (but not the corn or cilantro/parsley or sherry, if using). 
(If they're canned whole tomatoes, cut them up a little with a scissors).
Simmer for 20 minutes without over-cooking the veggies.
Add frozen corn kernels and cook for about 10 minutes more or until the corn is cooked.  
IF USING (OPTIONAL), near the very end of cooking stir in cilantro (or parsley) and sherry.    
Remove the bay leaf.
Freezes well. 


published Home Made Seitan in More Time and Worth It 2013-01-21 10:57:01 -0500

Home Made Seitan

seitan2_exp.jpg

 

 

 

 

 

 

 

 

 

HOME MADE SEITAN

Note that there are many variations, and amounts are not critical.
Vital wheat gluten is available at grocery stores or health food stores.  Nutritional yeast, if using, is available at health food stores).

INGREDIENTS:

  • Two 6.5 oz boxes of vital wheat gluten  (each box is 6.5 oz which is about 1.5 cups, so you’ll use about 13 oz. = about 3 cups)
  • ¼ cup nutritional yeast (completely optional - don't make a special trip to the health food store; We haven't yet done the test with vs. without; most recipes don't call for this).   FYI, nutritional yeast is not the same as ordinary yeast.  It is added for flavor and comes as dry flakes, widely available in health food stores.
  • 3 TBSP total of dried spices or your choice, like garlic powder, onion powder, turmeric, etc.
  • ½ cup low-sodium tamari or soy sauce
  • 2.5 cups of water


DIRECTIONS:

  • Mix the dry ingredients, then add in the wet ingredients.  It will become too thick to mix with a spoon, so finish mixing by kneading with your hands.  Don’t over-knead, which can worsen the consistency.
  • At this point, you can cut into meatball-sized pieces with a scissors, or flatten it out on a board and cut it into pieces with a knife.
  • Meanwhile, pour 12 cups of water or vegetable broth into a pot. (or use water with vegetable bullion cubes)
  • Add 1.5 cups of tamari to the water.
  • Add the seitan pieces into the pot of cold broth, bring to a boil, then lower the heat and simmer for 45 minutes to an hour.  (It is said that the texture is better when the pieces are added to cold liquid first).
  • Remove the cooked seitan from the liquid (you may save the liquid for another use if you like).
  • Press or strain the water out of seitan (as you would with a block of tofu), such as by pressing into a strainer.  (See the Tofu recipe, and scroll to the bottom, for easy methods for doing this).

Ready to add to your stir-fry.  See:  www.nutritionasmedicine.org/drjoe/asian_stir_fry_with_seitan

seitan_wsauce_exp.jpgseitan_stir_fry_exp.jpg

 




 

 

 


Seitan with sauce                                                                                  Seitan in stir-fry

 


responded to Best Tofu You Ever Had * 2012-11-06 23:24:43 -0500

Best Tofu You Ever Had *

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Let's face it: tofu doesn't taste very good . . . unless it's prepared correctly!   Then it can be great! We've tried broiling, frying, grilling, in all kinds of marinades, to no avail.  It still tasted like tofu.  Until we learned a way to improve the texture: fry before marinating (in that order).   

Shown above with brown rice, minimally-sauted cabbage, topped with Asian Ginger Sauce,  (e.g. an "Asian bowl").

This dish is quick if you press the tofu in advance (which you should always do, see end).    

INGREDIENTS:   
(1) A block of extra-firm tofu  
(2) marinade  (below)
(3) Sauce such as Lemon- Tahini,  Thai Peanut Sauce, or  Asian Ginger Sauce (pictured above). 
(4) Something to serve with, like brown rice, barely sautéed shredded cabbage, or cooked vegetables with the same sauce. 

Of course, cooked tofu is great in stir-fries.  If your stir-fry has liquid ingredients, you might skip the marinade.

 

PRESS:  This is a necessary step. See the bottom of the page for tofu-pressing options.  By far the easiest way to press tofu is in a 'Tofu XPress.'  Place the tofu in the device, in the fridge, as soon as you bring it home from the store, so you can skip the pressing step. .


SLICE:   After pressing, slice into 3 or 4 slices (as shown on the right), or cut into small cubes.   


DRY-FRY:
  (pictured below)  

Most recipes call for a marinade right after pressing, but you actually want to fry the tofu FIRST, to improve the texture.

Cut slices into triangles and dry-fry (without oil) on medium-high heat in a non-stick pan, until golden brown.   THEN marinate. 

(To verify that your pressing step was successful, press down with a spatula on the tofu in the pan.  If you see and hear water droplets escaping, it wasn't adequately pressed, though it's probably fine).

Some authors tell you to freeze, then thaw the tofu first to improve the texture.  This made no difference in my experiments. 


MARINATE
:

Actually, the word "marinate" is not accurate.  Just toss with some tasty liquid ingredients.  These are quickly absorbed, so it is not necessary to spend more than a few minutes.  As an example, mirin is a slightly sweet asian rice wine.  You could sprinkle this on the cooked hot tofu, and that may be enough.      

Some people marinate in a sandwich-sized zip-lock bag, but I think it's fine just to toss the tofu with whatever liquid "marinade" you are using.    Marinades, like the ones below, can be thickened to become a sauce.  You don't need to submerge the tofu in the liquid; tossing tofu with the liquid works well, and is quicker.   Cutting the tofu into cubes (before frying) helps it to absorb more. 

ASIAN MARINADE:
4 tablespoons rice vinegar
2 tablespoon low-sodium soy sauce
2 teaspoons of Hoi Sin sauce for sweetness (or agave nectar, or BBQ sauce)
1 TBSP rice wine or Mirin (Mirin is sold in some health food stores including Mom's Organic Market)

Optional:  One teaspoon each of chopped or pressed garlic, chopped fresh ginger. 
Optional:  some water to help it cover more of the tofu.

(Totally optional and probably not worth the trouble, but Chili Bean Paste or Bean Sauce can be added to a marinated.  The Lee Kum Kee brand is available online;  Avoid brands with corn syrup or sugar as the first ingredient).  


FRY AGAIN: 

This allows the tofu to absorb the marinade even more.  Use bite-sized pieces, or whatever size pieces you'll  be serving.   Add the tofu to a non-stick pan without oil (again) with as much marinade as desired.  The marinade will thicken and coat the tofu.   The sweet and salty ingredients make the flavor intense as the health quality worsens, so consider limiting the amount of marinade you use in this step, or just use partial marinade ingredients here.  

Important:  Stop cooking when the marinade is almost absorbed, before it starts to burn.   

An optional extra step is to mix a teaspoon of cornstarch into the hot liquid to make it shiny.  

Here's what it looks like now: 
in_pan_w_sauce_-_200.jpg

SERVE:Tofu like this goes great tossed with veggies, a stir fry, with rice, or served on the side with any of these things, or have it as a sandwich in bread, or in a wrap of lettuce, collard greens, etc.  



OPTIONS FOR PRESSING TOFU:

Since you probably don't yet own the Tofu X-Press or the EZ Tofu Press you'll probably use the primitive manual method first. As soon as you discover that tofu can be great, buy one or both of these devices.  Scroll down for more on these.   

A dishtowel is optional;  it helps pull the water out, and also keep the water off of your counter-top.  Placing everything inside a pan, such as a baking pan, will also catch the water.

Place a heavy object on the towel for 30-60 minutes. 

We like to press before slicing, which probably allows you to get thinner slices.   
 



DEVICES FOR PRESSING TOFU: 

The Tofu X-Press is our favorite.  As soon as you get the tofu home from the store, place it in the Tofu X-Press  and keep it there, refrigerated, until you're ready to use it,  several hours or days later.  This won't work if you buy the tofu immediately before cooking time, because it takes a minimum of a few hours to press.  But if you've planned ahead, your tofu will be extremely well pressed with no waiting.  And, the device catches all the liquid.    

The EZ Tofu Press
 works fast, if you need to press tofu right now.  You periodically tighten the screws several times.

            The Tofu X-Press ($40 plus postage)                                    The EZ Tofu Press ($24)
              requires several hours or overnight                                    works in 15 - 20 minutes.




 

 

 

 

 

 

 


HEALTH QUALITIES OF TOFU: 

Tofu is partially processed, has a lot of fat, and is not a health food.  But it's a WHOLE LOT better than chicken or other meat, and can help make your food more delicious.  TVP (Textured Vegetable Protein) is made from soy but is in a whole different category.  TVP is highly processed and should probably be avoided by people interested in healthy food.   Although soy products have "complete protein," we now know that this is a non-issue.  (It's almost impossible to get inadequate protein on a vegan diet, providing you're eating at least some of each of the new four food groups during the week: fruits, vegetables, grains and legumes.   (It's not necessary to eat them all in the same day).  Soy may boost estrogen levels, but studies have shown that breast cancer risk is not adversely affected by soy products.
 

Tofu pictured with lemon tahini dressing:  

  

Official response from submitted

 

 


commented on Chipotle Corn Salsa and Baked Tortilla Chips 2012-08-20 08:09:13 -0400 · Flag
This was good. Next time I’m going to try just one can of beans, and more tomatoes, and will drain the chopped tomatoes first. I think I’ll also substitute raw crunchy Vidalia onions instead of the scallions. The chips are awesome. You don’t need a sprayer, just smear some water on the tortillas with your hand, before baking.

suggested The Original Bocca Burger for Transition Foods 2012-07-09 21:12:43 -0400

published The Original Boca Burger in Transition Foods 2012-07-09 21:12:00 -0400

The Original Boca Burger*

In supermarkets everywhere in the frozen section, this particular brand is extremely tasty.  Among the store-bought veggie burgers, it's the only one that's truly low in fat.  Only 5 of the 70 calories per pattie are from fat.  

It's high in sodium, but fat content is most important to people trying to lose weight, people with heart disease and diabetes.

This is a processed food, and if you plan ahead you can make home-made veggie burgers in bulk that you can freeze for later use.  Your home-made burgers are lower in sodium, higher in fiber, and are 100% good for you. 

However, these are quick, satisfying & "meaty," especially with bread or a hamburger role with relish, mustard, hot sauce, sliced tomatoe or onion, etc.   They're also good cut up without the bread.  It may not be perfect, but like other transition foods, there may be days when you're glad it's in the freezer when you need it.


commented on Portobello Mushroom (Burgers) with Balsamic Vinegar* 2013-02-09 23:56:47 -0500 · Flag
I love the photos! The caramelized onions look perfect with these.

published Transitioning Children in General Advice 2012-07-09 18:02:49 -0400

Transitioning Children

Transitioning Children to a Plant-based Diet:

by Sharon McRae www.eatwell-staywell.com    


My personal transition to a completely plant-strong diet was a gradual one.  I had read T. Colin Campbell’s “The China Study” and made the decision that to protect my kids from ever suffering from cancer the way their two grandparents and both great-grandmothers did.   Here are some of the ways I supported my family through this transition:

  1. I explained to my three children why we were making the transition to a plant-strong diet.   We watched the fabulous movie “Forks Over Knives” together.
     
  2. We explored recipes from some amazing recipe books including “Engine 2 Diet” by Rip Esselstyn, “Unprocessed” by Chef AJ, and “Super Immunity” by Dr. Joel Fuhrman, among others, and I began experimenting with new foods with family input.

  3. I found delicious substitutes for the kids’ favorite foods. We used Daiya “cheese” initially and later transitioned away from it.  See our recipe for pizzas made with pizza-hummus. The kids say it’s the best pizza they’ve ever eaten!   And see the recipes for raw brownies from Chef AJ and black bean brownies from Dr. Fuhrman which are all huge hits with the kids.

  4. I encouraged my family to help with choosing recipes and with food preparation.

  5. Our new kitchen tools include a huge salad bowl, a rice cooker to make big batches of grains for the week, a pressure cooker to quickly cook beans (some of which otherwise take 45 minutes to boil), and for a big batch of some type of bean vegetable soup.  A blender makes quick, delicious salad dressings, sauces & smoothies, and a food processor makes bean spreads and nut butters for sandwiches and snacks.

  6. Our motto:  Be prepared and plan ahead.  Having grains, beans and veggies on hand allows me to throw together a meal in minutes.  We always have hummus or another bean dip, nut butters, and plenty of fruits and vegetables in the fridge. We never travel without snacks like fresh or dried fruits, kale chips, hummus and sprouted grain bread, carrot and celery sticks, so we are never caught hungry without plant-strong, unprocessed options.

  7. I shared plant-strong recipes with the kids’ friends when they were here for play dates, everything from kale to black beans, and shared the recipes with their parents. It was good for my kids to be able to share healthy foods with their friends, and that they taste great for everyone!  When extended family is over, exclusively plant-strong meals are popular with everyone.  

  8. I began sending the kids to parties with a plant-strong dish to share for everyone.  I call or email the host/hostess in advance and explain that we do not eat animal-based products, including dairy, and I offer to send the kids with a dish.  Almost every time, the dish is a huge hit and the host/hostess asks for the recipe!

 
My kids never feel uncomfortable about eating differently than most people; in fact, they are proud that the way we eat is best for our health, for the animals, and for the planet.  I tell them that the food is made with pure love, and the reason it tastes so good is because it always contains that ingredient.  I hope that this inspires you to consider transitioning your family to a plant-based diet!

 


tagged Lemon Tahini Dressing* with Excellent 2012-07-09 12:02:03 -0400

Lemon Tahini Dressing*

 

Dr. Joe:  I first encountered this in a delicious meal at the 'One World Cafe' in Baltimore, with tofu and roasted veggies.  FYI www.Food.Com has a recipe for this.

It's fabulous on veggies, veggie-burgers, and salad, including cole slaw.  I'm sort of shocked that some vegans consume "vegennaise," which is basically oil, in an effort to recreate the beloved mayonnaise, but this is far tastier and far healthier!  

Tahini (sesame seed paste) is an ingredient for other recipes.  When you buy it in a glass jar you can see that the oil has separated and risen to the top. You're expected to mix this back in, a slightly messy process.  I strongly recommend that you dump the oil down the drain, and mix it up with water instead.  The resulting 'low-fat tahini' still has some fat, but dramatically less, and tastes fabulous.  The low-fat version doesn't keep as long; I sometimes divide it into small containers stored in the fridge or freezer -  since I always want to keep them handy.   In a pinch you can thaw them in the microwave on a low setting.


BASIC LEMON-TAHINI DRESSING:

Tahini
Lemon or lime juice - stirred up until the right consistency is achievedgarlic powder
ground pepper

OPTIONAL INGREDIENTS:
garlic powder
dried dill weed
salt (optional)


Mix ingredients until smooth. 
You usually will not need a blender (or an immersion blender) but occasionally it might be needed.



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Dr. Joe
28pc
medical doctor, primary care, administrator of www.nutritionasmedicine.org, Baltimore.