Marisa's Healthy Kitchen » soy

Pan-Fried Tofu with Chili Sauce

marisashealthykitchen — Thu, 19 Aug 2010 03:42:25 +0000

I love tofu but I know it is not everyone’s favorite dish. I think this perfectly crisped tofu will help change their minds and the sauce is the perfect finish. You could also add herbs and change the flavor and look completely. Serve as apps or with a side of veggies and you have a lovely meal.

Pan-Fried Tofu with Chili Sauce

1/4 cup tamari
2 teaspoons dark sesame oil
1/3 cup grapeseed (or another neutral oil like vegetable oil)
1/4 cup red onion, chopped
1 -1 1/2inch ginger, peeled and sliced
1 teaspoon of crushed red pepper
1 pound cake light-firm tofu, drained and cubed

In a bowl, add the soy sauce and sesame oil.
In a skillet over high heat, add 3 tablespoons grapeseed oil and stir-fry the onions, ginger, and pepper for about 1 minute. Add to the soy sauce and sesame oil bowl.
In the same skillet over medium heat, add the remaining oil. When hot, pan-fry the tofu slices until golden on all sides, about 3 minutes total. Drain and place on a serving platter. Top each slice with sauce.
Enjoy!

Easy Tofu Scramble

marisashealthykitchen — Thu, 03 Jun 2010 23:22:32 +0000

Tofu scram is one of those meals that I can eat for breakfast, lunch or dinner. It is super easy and fast and you can basically add whatever extra veggies you have in the house to it. We had it everyday for breakfast up at teacher training and if I am still eating it now, it must be a good thing

What is your favorite tofu scram recipe? I am always up for new ones!

Easy Tofu Scramble

1 packages extra firm tofu, drained and crumbled or cubed
2 small tomatoes, chopped
1/2 bunch scallions, chopped
1 red onion, chopped
1 lb mushrooms, sliced
1 lb fresh spinach
Sprinkle of nutritional yeast
Dash of tamari
Dash of ground pepper
Dash of Cholula Hot Sauce or your favorite brand
Dash of crushed red pepper
Dash of curry powder

Cook onions and mushrooms for 3 min, add scallions & tomatoes and cook for 2 minutes, add tofu and cook for 10 min, add spinach, yeast, tamari, pepper, hot sauce, crushed red pepper, and curry powder and simmer, stirring gently for 5-10 minutes. Serve and ENJOY

1st night back in NYC – YUM

marisashealthykitchen — Tue, 25 May 2010 21:17:18 +0000

I was telling you about all the amazing food we had up at Omega…. the glorious salad bar and always yummy cooked vegan meals, amazing breads with earth balance or pb&j! Cooked Kale at every meal and the list goes on. Plus we can’t forget the AMAZING vegan brownies and peanut butter cookies at the Cafe. ahhhhh good life & good food!!

We didn’t want my first night back in NYC to disappoint and it was perfect, of course So fun celebrating with my amazing husband!! It was gorgeous so we wanted outdoor seating (and there is not a lot of vegan choices with outside eating) so we headed over the Life Cafe 343 E 10th St @ Ave. B (212) 477-9001 (so appropriate since David Life, co-founder of Jivamutki Yoga was also the co-founder of Life Cafe!) After yesterday’s post I was soooo excited to have the PHILLY SEITAN STEAK (VEGAN) Thin slices of seitan, sauteed onions, garlic, mushroom, miso sauce & soy cheese (casein-free) served on a baguette YUM!!!!!! I also had the organic side salad and was pretty impressed, exactly what I needed.

(Prema, this is right by your house, you neeeeeed to eat this sandwich )

After dinner we strolled over to Lula’s Sweet Apothecary 516 E 6th St (btwn Ave A & Ave B) (646) 912-4549 for their famous and deeeeelish Cake Batter VEGAN Soft Serve! OH MY YUM! I always love this, but every time we have it, it seems to taste even more amazing! haha We were so lucky that they now have their Soft Serve Monday hours, since they are normally closed on Mondays. Love it!!!!

Perfect End to the Perfect Evening

Cake Batter Ice Cream -- photo from www.theurbanhousewife.com

Terri deliciousness!

marisashealthykitchen — Thu, 15 Apr 2010 19:45:28 +0000

Terri 64 West 23rd Street NYC

We were SO excited to get to try out Terri, the new all vegan sandwich and juice shop! It was AMAZING!! Every bite was so enjoyable and moan-worthy hahaha

Michael and I shared the Meatball Parm sandwich, Bacon Cheddar Chicken Ranch sandwich and the Butterfinger Shake. All Vegan and All Amazing!! There are just a few bar stools and a counter to dine but of course you can take your lunch to go and head to Madison Square Park close by. The peeps behind the counter were super friendly and so nice! It was also so fabulous to have this $3 off any sandwich or wrap coupon! (expires 4/31) I know we will be back soon to try the rest of the menu!! Enjoy!

Spinach and Tofu with Peanut Sauce

marisashealthykitchen — Mon, 01 Mar 2010 20:03:58 +0000

YUM!!! I love peanut sauce, tofu and spinach so what can be bad here?!?! You can serve this over rice or noodles as there is more than enough sauce to go around. What a deelish dinner!

Spinach and Tofu with Peanut Sauce
adapted from Vegan Feast Kitchen

Quick peanut sauce:

1/4 cup peanut butter
1/2 cup veggie broth
1/2 cup plain soymilk or nut milk
2 Tbs coconut powder
2 Tbs sweet Thai chile sauce
1 Tbs lemon or 2 Tbs lime juice
1 Tbs tamari

Whisk all ingredients in a small saucepan and heat gently.

The rest:

Cube 1 block of firm tofu and brown it quickly in a nonstick skillet in 1 Tbs. peanut oil

Add the peanut sauce mixed with:
1 tsp. roasted (Asian) sesame oil
a few shakes of Thai or Vietnamese hot sauce

Stir this around the pan until the tofu almost absorbs it.

Add 12 oz. of fresh, cleaned baby spinach.

Stir around over high heat JUST until the spinach wilts. Serve immediately and ENJOY

Edamame Guacamole

marisashealthykitchen — Tue, 03 Nov 2009 19:12:24 +0000

I served this with pita chips and it was deelish! This was a great way to enjoy heaping chips full of guacamole with more than half the fat! Check out the nutrition stats below!!! Love it!! Just be careful how much lime juice you use. I used a whole lime and it came out a little too limey. If you want traditional guacamole add cilantro. I don’t enjoy cilantro so I didn’t add it.

Edamame Guacamole
Serves 6

1/2 cup shelled edamame
1/2 cup broccoli stalks, peeled
1 avocado
1 scallion, minced
1/2 red onion, diced
1 clove garlic, minced
1 jalapeno, minced
juice of 1/2 lime
1 tomato, diced
salt to taste

cilantro – optional

Bring 4 cups of water to boil. Add edamame and broccoli to boiling water for 4 minutes till softened. Drain and puree in a food processor. With a fork or a whisk mash the puree with the avocado. Add in the avocado, scallion, red onion, garlic, jalapeno, lime, tomato and the optional cilantro. Salt to taste and enjoy

Per serving: 66 calories, 4 g fat, .5 g saturated fat, 0 g cholesterol, 10 sodium, 2.5 g protein, 6 g carbohydrates, 1 g sugar, 3 g fiber

Ginger-Poached Noodles

marisashealthykitchen — Wed, 16 Sep 2009 20:20:23 +0000

This was deelish! I love soba noodles because I love pasta and I feel so much better eating buckwheat pasta than regular ole’ semolina. It was strange boiling the pasta in such a small amount of liquid but it became this thick soupy sauce that tasted delightful. Scooping out all the ginger pieces was quite a task so maybe consider tieing them up in a cheesecloth that you can quickly remove. We do not normally cook too much tofu in my house, but this was a great tofu dish. It was able to soak up so much of the flavor from the ginger and the broth. Enjoy

Ginger-Poached Noodles
adapted from 101cookbooks

4 cups vegetable broth
2 ounces fresh ginger, peeled and thinly sliced
8 ounces firm tofu, cut into small cubes
1-2 cups (half a bunch) of broccolini, broccoli, or baby broccoli – trimmed
8 ounces dried spinach noodles, soba, or noodles of your choice
1 – 2 tablespoons shoyu or soy sauce
1/4 cup fresh basil, shredded
scant 1/4 cup fresh mint, shredded
a squeeze of lime juice
crushed red pepper flakes (opt)
toasted sesame oil (opt)

Place the broth, ginger and tofu in a large saucepan and bring to a boil. Turn down the heat and gently simmer for ten minutes or so. Remove (just) the tofu from the pan using a slotted spoon and set aside. Now add the broccoli to the simmering broth. Cook for just a minute, until bright, and remove from pan with slotted spoon. Add pasta to ginger broth and cook until done, stirring regularly. Remove pasta with fork, set aside, and remove all the ginger slices. Return the tofu, broccoli and noodles to the pot. Stir in the soy sauce, basil, mint, and a squeeze of lime juice. Finish with a couple pinches of crushed red pepper flakes. Taste and season to taste with salt, soy sauce, and perhaps a drop or two of toasted sesame oil.

Serves 3-4

Super Fast Veggie Stir-fry

marisashealthykitchen — Tue, 28 Jul 2009 18:54:01 +0000

I am sure everyone has those nights where they need to throw dinner together quickly or you have an abundance of gorgeous veggies in the fridge you have to use up soon. Here is a great go to stir-fry recipe that I throw together when I need something like that. Super fast, tons of nutrition and really deelish! Of course you can substitute any veggies you have in the fridge for what I have used. The same goes with the seasonings. Also I tend to just pour on the ingredients so the measurements are not exact and you should season to taste.

Super Fast Veggie Stir-fry

1 tablespoon canola
1 medium onion, chopped
2 cloves of garlic, chopped
1 red pepper, sliced
1/2 lb snap peas, cleaned
1/4 head of red cabbage, chopped
8 ounces of mini portobello mushrooms, sliced
1 package of seitan or soy chicken (I used Morningstar meal starters chicken)
3 tablespoons mirin
2 tablespoons agave
2 tablespoons tamari
1 teaspoon ginger powder (or fresh ginger)
1 teaspoon Sriracha

Heat the oil in a wok or large pan and add onions and garlic and sauté for about 2-3 minutes
Add the red pepper, snap peas, cabbage, mushrooms and soy chicken and combine well
Add the mirin, agave, tamari, ginger powder and sritacha and mix well
Continue to sauté for another 4 minutes or until the veggies reach your desired texture
Taste and adjust seasonings, Enjoy

Vegan Sloppy Joes

marisashealthykitchen — Tue, 14 Jul 2009 18:39:27 +0000

Although I eat primarily raw I still enjoy a fabulous home-cooked vegan meal every now and then. This is one that I made sure to partake in and I was so glad I did! I can’t say I have ever had a ‘real’ sloppy joe, but so far I have never met a vegan one that I didn’t love! This was so comforting and warm and most importantly yummy!! You can serve it on buns for a more authentic take, but I didn’t want all that bread and the wraps really did the job. This dish was surprisingly super quick and easy in the kitchen Enjoy!

Vegan Sloppy Joes

1 Tbsp. olive oil
2 Tbsp. dark brown sugar
16 ounces of veggie soy crumbles (I used Morningstar)
6-8 ounces of tomato paste
1/4-1/2 cup water
2 heaping Tbsp. Dijon mustard
1 onion, chopped
2 roma tomatoes or 1 large tomato, chopped
1 tsp. Dried Oregano
1 tsp. Chili Powder
2 Tbsp. organic ketchup
1 Tbsp. rice vinegar
Salt and Pepper, to taste
buns or tortillas

Heat olive oil in a (non teflon) saucepan and add the soy crumbles to let brown. Stir for 2 minutes to prevent burning.
Add the brown sugar and tomato paste and mix well, adding water to bring to thick but smooth consistency.
Mix in the mustard, onion, and tomatoes.
Once well combined add the oregano and chili powder, ketchup and rice vinegar and stir.
Season with the salt and pepper.
Serve on toasted sandwich buns or in heatede tortillas.