Seeking Health

The most powerful inspiration to eat more veggies (and love them, too) is a delicious dressing or sauce. Since veggies have the most nutritional bang for their caloric buck compared to all other foods, any excuse to eat more is a health-promoting win-win. 

Because the majority of my clients are striving to lose weight and/or lower their cholesterol, I recommend minimizing or avoiding the use of oils. Unlike veggies, oil is the most calorie-dense food, offering upwards of 2000 calories and 216 grams of fat per cup! Because it is more challenging to find bottled oil-free dressings at the store, I love whipping up a simple and quick recipe at home, storing it in an airtight container in the fridge, and using it all week. Usually, I make a double batch so it lasts me longer.

Enjoy these 18 exciting options below over salads, cooked vegetables, cooked whole grains, legumes, baked potatoes, tofu, tempeh, or as dip for crudite, whole grain crackers, baked French fries, BBQ tofu wings, baked corn tortilla chips, or whatever your palate prefers: 

Creamy Italian Salad Dressing

High Protein Chickpea, Orange and Tahini Dressing

Raspberry Vinaigrette

Southwestern Black Bean Dressing

Quick and Easy Cauliflower Cheese Sauce

Tofurkey

For the Tofu Turkey

5 14-oz. tubs extra-firm tofu

2 tsp. ground dried thyme

2 tsp. rubbed sage

1 tsp. onion powder

1 tsp. garlic powder

about 1 tsp orange zest (optional)

salt and pepper to taste ( if you want to use vegan bouillon powder, skip the salt)

For the Marinade

1/4 -1/2 cups low sodium tamari or gluten free soy sauce

2 tbsp olive oil

2 tbsp orange juice

1/2 tsp sesame oil

For the stuffing - approximate measurements

about 4 cups of gluten free bread cubes ( or use oatmeal or whole wheat bread cubes)

1/2 cup almonds, coarsely chopped and toasted

1 small-medium red onion

1 celery stick

1 apple, peeled and diced ( i kept the peel)

1/2 tbsp fresh sage, cut into thin strips

1/2 tbsp chopped cilantro or parsley

1/4 tsp crushed red pepper

1/4 tsp ground peppercorns

1/4 tsp ground nutmeg

1/2 tbsp maple syrup

1/2 tbsp balsamic vinegar

1/4 cups dried cherries

1/2 cup no-salt vegetable broth or water

Method

1. Method ( Tofu Turkey - Previous night Bring the tofu to room temperature. Squeeze tofu of excess water and take small bits and place them in a processor.

2. Process them little by little until smooth.

3. Place them in a large bowl and mix all the seasoning. You can at this point even taste the tofu and add more seasoning or flavor to make sure it does not taste real bland.

4. Wet cheesecloth, wring it out and smoothly line a colander with it—no wrinkles.

5. Drop the tofu inside the colander and press it into the sides and bottom of the colander.

6. Place this colander on a plate. Bring the hanging cheesecloth on the sides into the center to cover the tofu.

7. Now place a plate right on top of the tofu and give it a slight press. Use a heavy object to place on top of the plate. This is to help the tofu drain excess water through the colander. Place this inside the refrigerator overnight (ideal time). This helps the tofu to absorb the seasoning well too.

8. Method (On day of making the tofu turkey) - For the Stuffing I eyeballed most of the ingredients, so use your discretion when preparing them. Place the cubed bread cubes on a baking sheet and bake them in a preheated 225F oven for 20-30 minutes or until dry and crisp.

9. Meanwhile, heat a skillet. Add about 1 tsp oil and saute the onions and cook for 3-4 minutes or until soft. Add celery and saute for 2 minutes more.

10. Stir in the apples along with other seasonings. Cook for 5 minutes. Add maple syrup and the vinegar and remove from heat.

11. Combine the bread cubes along with apple mixture. Stir in almonds and dried cherries. Transfer to a greased baking sheet and pour broth over the top. Cover with foil and bake for 20-30 minutes or until the stuffing begins to brown on top. You can make a crisp filling by removing the foil and baking for 10 minutes more.

12. Method - For the Marinade Mix all the ingredients for the under the marinade until combined.

13. Method - For the Assembly Preheat oven to 375F. Drain the Tofu water from the plate on which you placed the colander.

14. Remove weight and plate from colander.

15. Now scoop some tofu from the center. Make sure to leave at least 1-2 inches on the sides and bottom.

16. Now fill this hollow with the stuffing.

17. Now top the stuffing with the scooped out tofu.

18. Make sure to smooth the surface and level it out.

19. Place a large oven to table baking sheet (I used a pie plate large enough to cover the colander opening) on top of the colander.

20. Hold tightly, and slowly invert colander onto the plate so that tofu-turkey drops gently onto dish.

21. Now slowly remove the cheesecloth from the tofu.

22. Can you see the white dome now?

23. Baste the tofu turkey with the prepared marinade.

24. Bake for 15 minutes.

25. Baste again. reduce the heat to 350F and bake for another 1 hour, basting as many times it strikes your fancy.

26. Once baked, you see a beautifully crisped tofu surface.

1 medium onion, sliced

1 tablespoon minced garlic

¼ teaspoon cayenne pepper

2 cups red lentils

6 cups water mixed with 3 teaspoons soup and stock mix or 6 cups vegetable broth

3 cups unpeeled diced potatoes, red look nice but any will work

2 cups chopped greens like kale, collards, silverbeet or sorrel

1 teaspoon lemon zest

4 tablespoons lemon juice

¼ cup chopped mint

Salt and freshly ground black pepper, to taste

Sauté onion in water or stock for 3 to 4 minutes until they begin to soften. Add the garlic and cayenne and cook for 1 minute more. Add the lentils, broth and potatoes. Bring the mixture to a boil, then reduce to a simmer. Simmer, covered, for about 25 minutes or until the lentils and potatoes are tender.

Puree the mixture with a hand blender. Add the greens and cook 5 more minutes until they are wilted. Stir in the lemon zest and juice and the mint. Add salt and pepper, to taste. Serve hot.

Have a Healthy Happy Halloween.

With trick-or-treat sugary foods lurking everywhere, healthy eating during Halloween can be a challenge. So give you and your children a welcome break, the best of both worlds by offering some kid-friendly, healthier options.

With a little creativity you can make scary teeth from apples, peanut butter/jam and almond slivers, ghost boo-nanas with bananas and grapes, grape and raisin spiders, mini pumpkins from mandarin orange and a stick of celery, carved watermelon brains, fruit platters and lots more. Don’t forget the pumpkin carving and jack o lantern vomit made from hummous with cruditees!

 

 

2 boxes of no boil rice lasagna noodles (I used 1 box of whole wheat from Whole Foods and followed the directions on the box, boiling them for 4 minutes and then rinsing each noodle well in cold water)

6 cups oil-free marinara sauce

Filling No. 1:

1 box extra firm tofu, drained and wrapped in paper towel to remove excess moisture OR 2  cans cannellini beans, drained and rinsed

2 Tbsp dried basil leaves

1 cup pine nuts, raw cashews or hemp seeds

2 cloves garlic

1/4 cup low-sodium miso (I used regular miso)

1/4 cup nutritional yeast

1/4 cup fresh lemon juice

1/8 tsp red pepper flakes

1 kg frozen chopped spinach 

Filling No. 2:

1 kg sliced mushrooms

2 garlic cloves

1/4 cup tamari

1 large red onion

100 g sliced olives, rinsed and drained (optional)

Faux Parmesan:

In a food processor, grind 1 cup raw cashews or almonds, 1/2 cup nutritional yeast and 1 Tbsp of salt-free seasoning, until a powdery mixture is achieved. If you like it more chunky, process less.

Make the filling in a food processor fitted with the "S" blade, by adding tofu, basil, garlic, lemon juice, miso, nutritional yeast, nuts and red pepper flakes. Puree until smooth. Add drained spinach or kale and process again.

In a large non-stick saute pan, saute chopped onion in 2 Tbsp water or broth until translucent, about 8 minutes, adding more water if necessary. Add garlic, mushrooms and tamari and saute until browned. Taste mixture, adding more garlic/tamari according to your taste. Cook until mushrooms appear to be glazed and there is no more liquid left in pan.

Pour 3 cups of the sauce in a 9"x13" lasagna pan. Place one layer of noodleson top. Cover noodles with half of tofu/spinach mix, then with half of mushroom mix. Place another layer of noodles on top and add remaining halves of tofu and mush. Place one more layer of noodles on top and smother evenly with remaining sauce. Sprinkle olives on top of sauce and sprinkle with faux parmesan. (I put black olives on top of half of the casserole for my husband and put thinly sliced red peppers on my half).

Bake uncovered 200 degrees for one hour. Let sit for 10 minutes before serving.

1 onion, chopped or 1 leak, thinly sliced

3 cloves garlic, minced

1 red pepper, chopped

1/2 cup (125 ml) dry white wine, dry sherry or vegetable broth

2 cups (500 ml) garbanzo beans (chickpeas), cooked and drained (if using canned beans, rinse and drain)

1 1/2 cups (375 ml) frozen peas (set out in a bowl to thaw while the dish is cooking)

4 cups (1 l) mushrooms, sliced

1 tsp (5 ml) salt (or to taste)

1/2 tsp (2 ml) paprika (optional)

1/2 cup (125 ml) parsley, chopped (optional)

1/4 cup (60 ml) cornstarch + 1/2 cup (125 ml) water

3 cups (750 ml) unsweetened soy, almond, coconut or other non-dairy milk

Fresh ground pepper to taste

Braise onions, peppers, mushrooms and garlic in wine, sherry or broth for about 10 minutes or until vegetables are tender.

Mix cornstarch and water in a jar and stir until smooth. Add non-dairy milk and cornstarch mixture and heat until milk thickens. Add peas and garbanzo beans, parsley, salt, pepper and paprika and heat through. Serve hot over brown rice, barley or noodles.

175g firm tofu

250g pineapple (either canned in juice, drained or fresh)

2 teaspoons date paste

1 teaspoon vanilla extract

2 tablespoons chopped walnuts

Place first four ingredients in food processor or blender and blend until smooth. Serve topped with walnuts.