Tag Archives: Vegetarian

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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Chocolate Dipped Clementines (Low FODMAP)

Looking to satisfy that sweet tooth? These chocolate dipped clementines are absolutely delicious and definitely healthier than some of the holiday sweet treats out there at this time of year. Consider bringing these to your next holiday party for everyone to enjoy.

Chocolate Dipped Clementines

Chocolate Dipped Clementines (Low FODMAP)
Low FODMAP serving size: 8-10

Ingredients:
The amount of ingredients will depend on how many you’d like to make. Try 1/2 cup chocolate chips for 8 clementines.
Semi-sweet chocolate chips
Clementines

Instructions:
1. Spread a sheet of wax paper on a baking pan.
2. Peel clementines and separate into segments.
3. Melt the chocolate on a double broiler or in the microwave, being careful not to burn it.
4. Dip the clementine segments into the chocolate so half of it is covered.
5. Lay the segments on the wax paper and allow to dry. Once they’re dry, store them in a covered container in the fridge for up to 4 days.

 

Matzo Brei (low FODMAP)

This past Monday my husband and I hosted Passover at our house for our family and some friends. Passover is a Jewish holiday that celebrates our freedom from Egyptian slavery many years ago. The first two nights of Passover are traditionally spent doing a Seder which includes telling the story of Passover, prayers, some songs and other traditions, as well as a big meal.

Here’s our Passover table:
passover table

The story of Passover tells us that when the Jews were finally freed from Egypt they had to leave in such a hurry that they did not have time for their bread to rise. This is why we eat matzo (unleavened bread) on Passover.  During this time I think it’s also important to think about all the people in this day in age who are still not free.

A typical weekend breakfast on Passover is something called matzo brei. Some people even eat it all year because it’s so tasty. Think of it as Passover french toast. There are a couple different ways to make it. One way is more like french toast – more matzo and less egg that’s cooked kind of like a pancake. I personally like more egg and less matzo, cooked like scrambled eggs. To make a gluten free, low FODMAP version of matzo brei, just use gluten-free matzo! Yehuda gluten free matzo is made with tapioca and potato starches and is delicious. In fact, it tastes even better than regular matzo, probably because of the added oil.
matzo brei ingredients

To make matzo brei (for 1 person), scramble two eggs with a little bit of water in a small-medium sized bowl. Then soften the matzo. Run one and half sheets of matzo under warm water for 10-15 seconds, then break it up and let it sit in the scrambled eggs for about 5 minutes.
matzo brei soaking

Next, melt some butter in a medium pan and cook the matzo brei like scrambled eggs. Serve with maple syrup and enjoy!

matzo brei
Matzo Brei (low FODMAP)
Serves 1

Ingredients:
2 eggs
1 Tbs water
1 1/2 sheets of gluten free matzo
1 tsp butter
Maple syrup for serving

Instructions:
1. With a fork or whisk, beat two eggs with 1 Tbs water in a small–medium sized bowl.
2. Run matzo under warm water for 10-15 seconds to soften it.
3. Break matzo into small-medium sized pieces and mix them into the eggs gently. Let sit for about 5 minutes.
4. Head 1 tsp butter in a medium frying pan. Add egg matzo mixture and cook for about 3-4 minutes, stirring constantly until eggs are cooked through.
5. Serve with maple syrup.

Zucchini Cornbread (Low FODMAP)

If you like zucchini and spoonbread, this is the recipe for you! I sought out to make a lightened up, healthier version of cornbread and ended up adding too much liquid to the batter. The result was a delicious moist cornbread, almost a cross between spoonbread and regular cornbread. For those of you not familiar with spoonbread, it is a southern dish similar to a savory pudding or soufflé. The moist texture of this cornbread comes from the grated zucchini, Greek yogurt, and lactose-free milk. The maple syrup gives the bread a nice sweetness. Here are the ingredients: cornbread ingredients
After you have all the ingredients measured out, combine the wet and dry ingredients in two separate bowls. Pour the wet ingredients into the dry ingredients, then mix in the grated zucchini. Bake for about 40 minutes and you’re good to go!

cornbread1 cornbread2
Zucchini Cornbread (Low FODMAP)

Ingredients:
1 cup cornmeal
1 cup FODMAP friendly gluten-free flour (such as King Arthur)
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
2 eggs, beaten
1/2 cup Greek yogurt (this is very low lactose and should not pose a problem for FODMAPers)
1/4 cup maple syrup (white or brown sugar can be substituted)
6 Tbs butter, melted (for an even healthier version add less butter and more Greek yogurt)
1/2 cup milk
2 small zucchini, grated (about 2 cups)

Preparation:
1. Preheat oven to 350 degrees F.
2. In a medium bowl combine cornmeal, flour, baking powder, baking soda, and salt. Whisk to blend.
3. In another bowl combine eggs, yogurt, maple syrup, butter, and milk. Stir to combine.
4. Add the wet ingredients to the dry ingredients. Stir just until mixed. Fold grated zucchini into the batter.
5. Pour batter into a buttered 8×8 baking dish.
6. Bake 30-40 minutes until the top is lightly browned and an inserted toothpick comes out clean.
7. Store cornbread in the refrigerator for up to 5 days.

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.

Butternut Squash Lasagna with Sage and Nutmeg

Lasagna is typically a FODMAP nightmare. It’s filled with ricotta (full of lactose), wheat noodles, and tomato sauce made with garlic and onions. This revamped lasagna recipe eliminates all of those FODMAP ingredients, but remains delicious and also nutritious. The nutmeg and sage pair well with the butternut squash and the spinach brightens it up at adds vitamins A & C, magnesium, and a little bit of iron. Also, it just so happens to be red and green, perfect for a Christmas celebration.
The first step is to tackle the butternut squash (unless you bought an already peeled one). Cut it in half and peel off the thick skin with a knife. Scoop out the seeds, then cut into slices. Toss the slices with olive oil, sage leaves, and salt and roast at 375 degrees F.
butternut squash
While the squash is cooking, it’s time to prep the rest of the ingredients. Cook your lasagna noodles, saute some fresh spinach, and mix together Farmer Cheese, shredded mozzarella, 1 egg, and fresh nutmeg. Both Farmer Cheese and mozzarella are very low lactose. If you are lactose tolerant, feel free to use regular ricotta cheese.
lasagna.ingredients 
Have you ever cooked with fresh nutmeg? It’s easy to do if you have a small grater called a microplane and is much more fragrant than already ground nutmeg.
nugmeg 
Once you have all of your ingredients: roasted squash, lasagna noodles, sauteed spinach, and cheese mixture, it’s time to assemble the lasagna.
lasagna.unbaked
Here’s the breakdown of the layers:
Sauce
Noodles
Half of the cheese mixture
Butternut squash
Half of the spinach
Sauce
Noodles
Second half of the cheese mixture
Butternut squash
Second half of the spinach
Sauce
Noodles
Sauce
Mozzarella cheese
Cook the lasagna at 350 degrees F about 40 minutes until the cheese is brown and bubbling.
dearnutrition.lasagna
Ingredients:
1 butternut squash
10 sage leaves
2 tsp olive oil
Salt to taste
9 gluten-free lasagna noodles, such as Tinkyada brown rice lasagna noodles (cook a few more just in case)
16 oz Farmer Cheese
1 cup shredded mozzarella + 1/2 cup for topping
1 egg
1/2 tsp nutmeg
1 jar Rao’s Sensitive Formula tomato sauce or 24 oz of homemade sauce
1 9-oz bag fresh spinach (or 1 bag chopped frozen spinach)
Instructions:
1. Preheat the oven to 375 and put a large pot of water on the stove to boil for the noodles
2. Cut the squash, scoop out the seeds, peel it, and cut into slices that are 1/8 inch thick.
3. Toss the squash with sage leaves, olive oil, and salt. Roast at 375 degrees F for 10 minutes, flip and roast for another 10 minutes or until soft.
4. While the squash is roasting, cook the lasagna noodles according to package directions.
5. Gently saute the spinach until just cooked through. Squeeze out as much water as you can. If using frozen spinach, defrost it and then squeeze out the water.
6. In a medium bowl, mix together the Farmer Cheese, mozzarella, egg, and nutmeg. Set aside.
7. Once you have all of your ingredients it’s time to assemble the lasagna. You should have: cooked noodles, roasted squash, cooked spinach, cheese mixture, and sauce
8. On the bottom of a 9×13 baking dish, spread a thin layer of tomato sauce, then place 3 lasagna noodles over the sauce. Spread half of the cheese mixture over the noodles. You may have to use your hands to flatten out the mixture because it will be thick. Next, evenly distribute half of the spinach over the cheese mixture, then half of the butternut squash, and then about 1/3 jar of sauce. Repeat this process so there is two layers of filling. For the top layer, place your last 3 lasagna noodles over the filling, cover with a thin layer of sauce, and sprinkle the reserved 1/2 cup of mozzarella cheese over the top.
9. Turn down the oven to 350 degrees F and bake for about 40 minutes until the cheese is brown and bubbling.

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.