Healthy Eating
Healthy Eating
Fava Bean Dip
Quick and easy, this recipe is great with french bread, or try with your favorite blue-corn tortilla chips!
Ingredients:
1 can of cooked small fava beans
2 cloves of garlic
2 lemons
1 teaspoon sea salt
1 frozen Habanero pepper
olive oil to taste
fresh basil
French bread or Blue com chips
Heat the contents of the can of fava beans in a sauce pan until hot (if necessary, add water to just cover the beans). While the beans are cooking, use a wood mortar and pestle and turn the garlic, habanero pepper and salt into a paste. Once you've got the paste, add the lemon juice and stir until combined. Let stand until the beans are hot.
Once the beans are hot, remove the beans using a strainer. Put the beans in a shallow glass dish and add some of the liquid from the pan. Add the liquid from the mortar and pestle and top with a generous amount of olive oil. Stir until combined. Ready to eat with the French bread or chips.
Stir Fried Bell Peppers
This is a very healthy and quick recipe that is sure to
become a routine dinner. Serve over pasta.
Ingredients:
2 red bell peppers
2 yellow bell peppers
2 onions
soy sauce
Mustard Tofu and Mushrooms
To serve one or two, or to make this dish into a side dish.
halve the ingredients. Otherwise, enjoy as a hearty main dish,
Ingredients:
4 tbsp vegetable oil
2 pounds tofu
1 teaspoon olive oil
1 cup olives (black, green or mixed)
ginger
chili or pepper sauce
Remove the seeds from the bell peppers, cutting them afterwards in slices of about 1 cm (1/3 inch) after personal preference. Cut and slice the onion. Warm up wok pan or regular frying pan with just a LITTLE bit of oil. Fry the onion first on the stove at a relatively warm temperature (6-7 on a 10 scale) for about 3-4 minutes, then add bell peppers and turn the temperature down to around 5-6. Nothing should get browned.
Start the pasta going so it gets cooking. Any pasta goes well with this recipe.
Add olives and basil as well as a liberal dose of soy sauce to the peppers and onions. Tum the heat up a bit, it should sound like its frying. Let the whole mix go for about 5 minutes or until the peppers start getting a nice softness to them. Add a small dash of ginger and a liberal dose of your favorite HOT spice. Mix well and lay quickly on the cooked warm bed of pasta.
Mustard Tofu and Mushrooms
To serve one or two, or to make this dish into a side dish, halve the ingredients. Otherwise, enjoy it as a hearty main dish.
Ingredients:
4 tbsp vegetable oil
2 pounds tofu
1/2 pound button mushrooms, sliced
1/2 cup flour
2 veggie bouillon cubes, dissolved in 1/2 cup water
3 tbsp soy sauce
1/2 tsp pepper
2 1/2 tbsp spicy mustard or horseradish mustard
chopped green onions for garnish
chopped fresh cilantro for garnish
In a wok, heat 2 tablespoons of the oil to medium hot. Add the tofu & fry until they change color. Remove the tofu from the wok, add the mushrooms and lightly saute. Remove the mushrooms from the wok and add the rest of the oil. Blend in the flour, dissolved bouillon, soy sauce, pepper and mustard, adjusting soy sauce and/or mustard to make a very thick and creamy consistency.
Put tofu & mushrooms back in the wok, cover & cook over VERY low heat for 15 minutes. Stir occasionally. Gamish & serve over rice.
Kale and Sun-ried Tomato Salad
To serve more than one, double or triple the ingredients. Makes a great side dish, or stuff in a pita for a quick and healthy lunch.
Ingredients:
1 tbsp olive oil
1 cup water
10-15 leaves kale, deveined and cut
1/2 cup sun-dried tomatoes, cut or broken into small pieces
salt to taste
cayenne pepper to taste
Pour olive oil into pan, add kale, sun-dried tomatoes, and water. Turn heat on medium high, bring to boil. Add seasoning and salt. Let water boil entirely away, kale should be completely wilted and slightly crinkly. When the water is gone and the kale just starts to sizzle in oil, remove from heat, serve.
Garbanzo Nut Olive Marinara on Pan-Fried Tofu
Ingredients:
1 small onion, diced
2 cloves of garlic, minced
1/2 tsp each basil, oregano, thyme (or use Italian seasoning)
6 green or black olives with 3 tbsp of its juice
1 ripe tomato, chopped
1/4 cup red cooking wine
1 cup tomato juice
1 can garbanzo beans (12 oz can)
1/4 cup pine nuts
salt and pepper
extra firm tofu
olive oil
Spray a small skillet with cooking oil and heat on high. Sauté onions and garlic until tender, spraying with more oil if needed.
Reduce heat to medium high. Add spices, olives with their Professional Services juice, and tomato and continue cooking until liquid evaporates. Add vegan cooking wine and tomato juice and bring to a boil.
Add garbanzo beans and pine nuts and stir. Reduce heat to low, cover and let mixture simmer for about 10 minutes.
In a frying pan, heat olive oil. Cut tofu lengthwise about one inch thick. Fry tofu in a pan until crispy on both sides.
To serve: Place Crispy Tofu steaks on Plate and pour Garbanzo Nut Olive Marinara sauce over Tofu.