Soy Tempeh, Super Tasty Superfood!

Spiced Tempeh with Confetti Vegetables

Superfoods, by definition are nutrient-dense and considered especially beneficial for health and wellbeing. A food that is rich in compounds, such as antioxidants, fiber or phytonutrients that can reduce cholesterol and blood pressure and may help prevent cancer and other diseases is regarded as a superfood.

Soyfoods are nutrient dense and deliver on all of the criteria necessary to be regarded as a superfood! Soybeans are loaded with complete protein, antioxidants and phytochemicals and contain plenty of soluble and insoluble fiber… all of which have been credited with numerous health benefits. Continue reading “Soy Tempeh, Super Tasty Superfood!”

Enlightened Tofu, Snow Peas and Brown Rice

 

Tofu and Snow Peas Photo Juan Carlo

Stir-frying involves quick cooking over high heat in a small amount of oil. Quick cooking in this manner preserves the flavor, color and texture of the food and the vegetables come out slightly crisp with all of their vitamins intact.

When stir-frying you may use a traditional Chinese wok or a heavy gauge 14 inch stir fry pan that has sloping sides of a typical wok.  A pan like this is similar in that the heat concentrates at the bottom of the pan and the curved sides allow you to push the ingredients to the side. A stir-fry pan will also feature a long handle for easy maneuvering.

Stir-fry calls for oil with a high smoking point, such as corn or safflower and heating oil to the smoking point. Choosing a heavy gauge wok pan and there isn’t any need for such oils.  Continue reading “Enlightened Tofu, Snow Peas and Brown Rice”

Grilled Marinated Tofu on the Barbie

Photo Credit: Joseph A. Garcia

Grilled Marinated Tofu is delicious with a great ‘meaty’ texture.  The key is  to use super firm tofu, or a pressing technique and our richly flavorful  marinade.

As you shop for this recipe look for fruit-sweetened organic BBQ sauce. Always read the label to avoid any animals products, such as honey or casein and chemical additives.

For really firm tofu that won’t fall apart on the grill, I always use super firm tofu, available at natural food grocers and Trader Joes in shrink wrapped packaging. It is really sturdy and has the best texture!

Continue reading “Grilled Marinated Tofu on the Barbie”

Go for the Greens! Recipe: Braised Kale with Toasted Pine Nuts

 

Kale with Toasted Pine Nuts   photo Juan Carlo

Cultivated for more than two thousand years, kale is a nutritional powerhouse! This leafy green vegetable has more dietary value and fewer calories than just about any other vegetable.

One cup of cooked kale contains over 94mg of calcium and more than 1300 percent of the Daily Value of Vitamin K,¹ which has been linked to bone health and a reduced risk of bone fractures.

Kale is rich in vital magnesium, the mineral necessary to fully metabolize calcium, and contains a healthy mix of nutrients that promote strong bones. Kale contains considerable amounts of chlorophyll and is a very good source of Vitamins A and C, folic acid and iron.  Continue reading “Go for the Greens! Recipe: Braised Kale with Toasted Pine Nuts”

Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs

 

Grilled Tempeh Kabobs

Kebabs are a great choice when entertaining. Easy to make and visually appealing, this skewered tempeh dish is set up in advance. Kebabs may be grilled on a barbecue or cooked just as easily under a broiler or in the oven.

Our enlightened approach to kebab making offers a delicious, cruelty-free alternative to traditional, heart-heavy animal products. Tempeh is a whole soyfood that has been cultured from soybeans into a cake with a slightly nutty, smoky flavor and a tender, chewy texture that even meat eaters can appreciate. Continue reading “Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs”

Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying

Tempeh (tem-pay) is a delicious whole soyfood that is nothing like tofu. These tender cakes of cultured whole soybeans have a chewy texture and hearty consistency that even meat eaters like.

Rich in fiber and a nutrient dense source of high quality protein, vitamins, minerals, antioxidants and unique phytonutrients, the mighty soybean delivers on all the criteria necessary to be regarded as a superfood.

According to Dr. James Anderson, chief investigator of the landmark meta-analysis on soy and heart health 1, soy foods are some of the healthiest foods you can put on the table. This is because they help fight what Dr. Anderson calls the ‘Big Five,’ heart disease, stroke, diabetes, obesity and high-blood pressure. Continue reading “Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying”

Hot off the Griddle ~ High Protein Strawberry Banana Pancakes ~ No Added Fat!

 

Tasty, healthful, antioxidant rich and vegan… These Strawberry Banana Pancakes are a great way to start the day!

Pancakes have been with us for a very long time.  There is evidence of pancake cookery from the Stone Age.  Analysis of grinding tools from about 30,000 years ago suggests that pancakes were among the first foods that humans learned to cook.

The ancient Greeks and Romans ate pancakes that were sweetened with honey and in the Elizabethan era, pancakes were a popular breakfast food flavored with spices, rosewater, sherry and apples.

With origins in the Middle Ages, Shrove Tuesday or Pancake Day falls on the first Tuesday before Ash Wednesday, a day of feasting before the beginning of Lent. Traditionally lots of pancakes were eaten as a way to use up eggs, milk and sugar before the 40 days of fasting during Lent. Continue reading “Hot off the Griddle ~ High Protein Strawberry Banana Pancakes ~ No Added Fat!”

Draw Raves with this Luscious Curried Couscous Stir Fry!

Couscous (KOOS-koos) is widely consumed in the Middle East and a staple throughout North Africa, where couscous is the national dish of countries, such as Morocco and Tunisia.

In the 2008 cult classic, “Pineapple Express,” couscous was described as a food so nice, they named it twice and indeed this quick cooking type of pasta is gaining in popularity.

While the granules may look like grains, couscous is actually a form of pasta made by rolling durum wheat flour (semolina) with salted water to form small kernels. Couscous is a light, tasty and very convenient ingredient, as it cooks in just five minutes. Continue reading “Draw Raves with this Luscious Curried Couscous Stir Fry!”

Glazed Poppy Seed Bundt ~ No Eggs, No Dairy No kidding!

Who doesn’t love a gorgeous glazed bundt cake? The sheer volume of most bundt cakes make the choice all the more worthwhile. This luscious cake is filed with apple chunks and cranberries, topped with a sweet lemon glaze and calls for Fuji apples. Fuji is a variety that is large, firm and crisp, which makes them perfect for baking.

Poppy Seeds add More than Crunch and Color to Baked Goods

Poppy seeds are a lovely addition to cakes and quickbreads, but they don’t just add color and crunch!  Even the small amount sprinkled on a roll contains some niacin and folate and just one teaspoon of poppy seeds supplies measurable amounts of iron, calcium and zinc. Continue reading “Glazed Poppy Seed Bundt ~ No Eggs, No Dairy No kidding!”

Welcome Spring with this Delightful Roasted Asparagus Salad!

Roasting asparagus spears takes this spring superfood to new heights that impart unique sweet flavor and a moist, tender texture.

Eating asparagus can help flush excess fluid and salt from the body, and that can help prevent urinary tract infections. That is because asparagus contains high levels of the amino acid asparagine, which makes it a natural diuretic.

Asparagus is packed with beneficial vitamins and minerals,  An excellent source of vitamin K, vitamin C, vitamin A and folate, asparagus is a very good source of fiber, B vitamins, manganese, phosphorus and potassium.

This delicious dish also features ripe avocado, sweet red onion and bite sized grape tomatoes that contain numerous health benefits. Continue reading “Welcome Spring with this Delightful Roasted Asparagus Salad!”