Tag Archives: Vegan

Marinated Tofu Bowls

Here’s a blog post written by my lovely intern Maité Santiago:

It’s cold outside, and a nice big warm bowl of something is just right! This recipe is one that is great when you also are looking to have some leftovers to carry you through the week. The first step to this recipe is one that while beneficial is not crucial: SOAKING YOUR GRAINS!

Marinated Tofu

Why might it be helpful to soak your grains? The answer is phytic acid.

Phytic Acid is present in the bran and hulls of foods such as grains, beans, nuts and seeds,. It is what preserves and protects these foods from sprouting in your pantry. However, this natural protective element may also interfere with the absorption of the minerals offered by these great foods. Soaking your grains, beans, nuts and seeds, neutralizes the phytic acid! People with very sensitive bellies may also find that soaked grains are more tolerable. Soaking can be done while you’re sleeping or even before you leave the house in the morning. Here are a couple of links that go deeper in the subject: Nutrition StrippedMy New Roots

Marinated Tofu 2

Best part about this recipe is how much you can get done ahead of time or while the rice and tofu finish cooking. You can prep the veggies, tofu or even cook the rice a day ahead and then throw it all in a wok or pan. However you decide to tackle this recipe, it’s sure to satisfy and keep you warm for days to come.

Marintated Tofu Bowls

Marinated Tofu Bowls (Low FODMAP)

Ingredients:
1 cup short grain brown rice, soaked overnight (optional)
2 cups/ 16oz filtered water
14oz/397g extra firm tofu, drained
1/3 cup / 2oz low sodium soy sauce
1 tbsp toasted sesame oil
2 inch ginger root, minced or made into a paste using a microplane
3 stems/ 65g (or use the entire bunch!) curly kale, coarsely chopped
1 medium size/140g carrot, grated or spiralized
1 red bell pepper, sliced, seeds and stem discarded
1 tbsp olive oil
green tops from one scallion, thinly sliced
Sesame seeds to garnish (optional)

 Instructions:

  1. Soak brown rice overnight with 4-5 cups of filtered water, set aside.
  2. Next day, drain and rinse brown rice and place it in a medium sauce pan with 2 cups filtered water and salt to taste. Bring to a boil, reduce heat to a simmer, cover and let cook for 45-50 minutes.
  3. Meanwhile, cube tofu into bite size pieces and place in a large bowl or baking pan and add soy sauce and sesame oil. Toss and let sit for 20 minutes in the fridge. Preheat oven to 350 degree Fahrenheit while the tofu marinates.
  4. After 20 minutes, transfer marinated tofu onto a lined baking sheet with parchment paper and place tofu in oven, bake for 30 minutes. Reserve the marinade left from the tofu and add in the ginger, set aside.
  5. While the tofu’s baking and rice finishes up, prep the remaining veggies.
  6. Once rice and tofu are done cooking, warm a wok or a large pan with olive oil and cook kale, red pepper in remaining marinade with ginger for 5-6 minutes. You may either toss all ingredients in a pan and cook it like a stir fry or serve ingredients separately!
  7. Garnish with green tops from scallions and sesame seeds! Enjoy.
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Curried Carrot & Butternut Squash Soup (low FODMAP)

It’s still cold here in Boston. I have to remind myself that it really doesn’t get warm here until June. But 30 degrees does feel nice right now! Hopefully we’ve seen the last of the big snow storms though. I saw this license plate on my way to the airport last week. It certainly made me laugh.

no snow
I was heading to the airport because I went to visit my mom to literally lend her a hand after carpel tunnel surgery. I cooked up a storm in the kitchen and am excited to share some recipes. This Curried Carrot & Butternut Squash soup is sure to warm you up on a winter day. The combination of veggies and spices will contribute vitamins and antioxidants to your meal.

Here are some of the all-star ingredients: carrots, butternut squash, spinach, cinnamon, curry powder, ginger, coconut milk, and cilantro.

curried soup ingredients

Turmeric is known for it’s anti-inflammatory properties due to a component called curcumin. You’d need to get a lot of curcumin to get the potential benefits, but adding turmeric to your diet can’t be a bad idea. Cinnamon also has touted health benefits such as antioxidant properties and having a positive effect on blood sugar. We need more research on the health benefits because the results are mixed. While I don’t recommend taking cinnamon supplements, I do recommend incorporating it naturally into the diet.

spices

Here are all the spices: turmeric, cinnamon, curry (no onion), cumin, and ginger. Ginger is also known for its anti-inflammatory properties.

ginger&spices
To make the soup, start by heating some olive oil over medium heat. Add the spices and the ginger and sauté until fragrant. Sautéing the spices allows some of the flavor to be released. Make sure to hold you nose over the pan and take in a nice big whiff. Then add the squash and carrots and cook another 2-3 minutes. The coconut milk and stock go in next and the entire mixture cooks until the vegetables are tender. 

carrots&squashBlend the soup or leave it chunky if you prefer. Add in the spinach and cilantro and cook until the spinach is wilted.

Curried Carrot & Butternut Sqush Soup2jpg

Curried Carrot & Butternut Squash Soup (low FODMAP)

Ingredients:
1 tsp curry powder (FODMAPers, choose a curry powder that contains no garlic and onion, such as Frontier Organic brand)
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp cinnamon
1 Tbs minced ginger
1/2 tsp salt
1 Tbs + 1 tsp olive oil
1 lb carrots, peeled and cut in 1/2” pieces
1 lb butternut squash, peeled and cut in 1/2” pieces (or use precut squash)
1 cup light coconut milk
2 ½ cups chicken or vegetable stock + extra for thinning the soup (FODMAPers use homemade stock with no onions)
2 cups spinach
1/4 cup cilantro, stems removed and chopped

Instructions:

1. In a medium-large pot heat olive oil over medium heat. Stir in the spices and ginger and sauté until fragrant, about 1 minute.
2. Add carrots and butternut squash and sauté another 2-3 minutes.
3. Add coconut milk and stock. Cover pot and bring to a boil. Lower heat and simmer until the vegetables are tender, about 30 minutes.
4. Blend soup with an immersion blender or regular blender until smooth. Add more stock if the mixture is too thick. Or leave it chunky if you prefer.
5.  Add the soup back to the pot with the spinach and cilantro. Cook until the spinach is wilted, just a few minutes.
6. Top with a cilantro sprig before serving.

Coconut Peanut Butter (low FODMAP)

For those of you getting hit hard with snow today, I hope you are staying warm and cozy. While the snow storm continues outside, I’ve been cooking up a storm in the kitchen. I decided to experiment making nut butter in my food processor. While the end result isn’t as smooth and creamy as if  I had made it in a Vitamix (a high speed blender), it still turned out quite tasty.

Here’s how easy it is: Add peanuts, toasted coconut, and a pinch of salt to the food processor and blend until everything is finely chopped. Add a small amount of coconut oil to gel it all together. Blend until it has a peanut butter consistency.

peanuts

This coconut peanut butter is a great addition to an afternoon snack or goûter. More ideas on what to enjoy it with coming later this week!

coconut peanut butter

Note: 1-2 Tablespoons of nut butter is FODMAP friendly

Ingredients:
1 cup roasted unsalted peanuts
1/2 cup toasted coconut flakes
Pinch salt
1/2 tsp coconut oil

Instructions:
1. Combine the peanuts, coconut, and salt. Blend in a food processor or Vitamix until finely chopped.
2. Add coconut oil and blend until the mixture has a peanut butter consistency.

Rainbow Salsa

This recipe is much tastier in the warmer months  when tomatoes are delicious and in season. Some of you, who live in warmer climates can enjoy this all year round. Those of us in New England can settle for greenhouse tomatoes – don’t worry, it will still taste mighty fine.
(Recipe originally posted October 3rd 2013)
Pinterest and blog posts are exploding with pumpkin brownies, cakes, smoothies, and muffins, but I’m still hung up on summer! I know it’s October, but it’s almost 80 degrees today, and there are still a few fresh tomatoes out there.
For lunch I threw together a quick fresh rainbow salsa and served it on top of what I call egg tacos. What I do is fry an egg on top of a corn tortilla – it’s delish.
Egg Taco
For the salsa I chopped up a fresh tomato, cherry tomatoes, avocado, bell peppers, and cilantro. If you like spice you can add some hot pepper flakes.
Salsa Ingredients
 
I mixed everything together, then added fresh lime and salt. Easy!
Rainbow Salsa
If you’d like to make my egg tacos, add a little oil to a frying pan on medium-low heat. Place one or two corn tortillas on the pan, then crack eggs on top of the tortillas. When the whites start to cook, break the egg yolk and let it cook a few more minutes. Flip the tortillas  and cook until the egg is cooked through.
Rainbow Salsa

Ingredients:
1 medium tomato
10 cherry tomatoes
1/2 avocado
1/2 yellow bell pepper
1/2 green bell pepper
1/2 orange bell pepper
1/4 cup fresh cilantro, chopped
1/4 of a fresh lime, squeezed
Salt to taste
Instructions:
1.  Chop the tomatoes, avocado, and bell peppers into small squares.
2.  Mix all the veggies together and add the cilantro, lime juice, and salt.