Posts in category: Health

Vegan Pad Thai With Tofu

Calling all pad thai lovers! No need to miss out on your favorite takeout dish with this oil-free vegan version. With a lime-infused, subtly spicy peanut sauce, earthy brown rice noodles, soft tofu, and tender veggies, you can savor the incredible flavors, minus all the oil!

This fresh and tasty whole-food, plant-based twist on a classic Thai takeout dish is easy to make and full of good-for-you ingredients. A zesty, slightly spicy peanut sauce coats tender noodles, crunchy veggies, and velvety tofu for a meal that will have you reaching for a second helping. Turn up the heat a little with a sliced Thai chile and squeeze some lime on top for a bright kick of citrus!

INGREDIENTS

• 1 12-oz. package extra-firm light silken tofu
• ⅓ cup no-salt-added peanut butter
• 3 tablespoons lime juice
• 4 cloves garlic, minced
• ½ teaspoon crushed red pepper
• 1 cup chopped onion
• 1 16-oz. bag frozen mixed vegetables
• 4 cups fresh baby spinach
• 8 oz. wide brown rice noodles
• Sea salt, to taste
• 1 medium cucumber, thinly sliced
• ½ cup shredded carrot
• ¼ cup sliced scallions
• 1 fresh Thai chile, thinly sliced (optional)
• Lime, cut into wedges

INSTRUCTIONS

1. Place tofu between paper towels; add a weight on top and press 15 minutes. Cut tofu into ½-inch cubes.
2. For sauce, in a small bowl whisk together peanut butter, lime juice, garlic, crushed red pepper, and 1 cup water.
3. In an extra-large skillet cook onion over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add mixed vegetables; cook 3 minutes or until almost tender. Stir in spinach; cook until wilted.
4. Meanwhile, cook noodles according to package directions. Drain well. Add noodles, tofu, and sauce to vegetables, tossing to mix well. Season with salt.
5. Arrange noodle mixture, cucumber, carrot, scallions, and Thai chile (if using) in bowls. Serve with lime wedges.

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Spring Strawberry Salad

Bursting with fresh strawberries, every mouthful of this spring salad is a juicy treat. Quinoa adds heft and a subtle nutty flavor to a base of spinach while red onion provides a balancing pop of heat. Add sliced avocado for a smooth and creamy finish and top with a divine three-ingredient strawberry dressing for a truly memorable salad that takes just 20 minutes to make!

Juicy and sweet, this springtime salad features a homemade strawberry dressing and comes together in just 20 minutes. Pro tip: Cook extra quinoa (either red or white) whenever you make it so you have it on hand to add heft to salads and stews. Cooked quinoa keeps 3 to 5 days in the refrigerator and up to 3 months in the freezer.

INGREDIENTS

• 1½ lb. small fresh strawberries, hulled and sliced (4 cups)
• 1 tablespoon balsamic vinegar
• 2 teaspoons pure maple syrup
• 6 cups baby greens and kale mix
• 2 cups cooked quinoa
• ¼ cup chopped red onion
• ½ of an avocado, peeled and sliced
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. For dressing, in a small food processor or blender combine 1 cup of the strawberries, the vinegar, and maple syrup. Process until smooth.
2. In bowls arrange greens, quinoa, onion, and the remaining strawberries. Top with avocado slices. Serve with dressing. Season with salt and pepper.

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Best-Ever Beefless Stew

This melt-in-your-mouth stew will warm up any celebration! Portobello mushrooms deliver rich umami flavor, potatoes add creamy heft, and soup stalwarts such as celery, onion, and carrot round out the flavors to perfection. Notes one commenter: “This was an amazing stew! Hearty, savory and feel-good food!”

Tuck into this cozy meal whenever you’re in need of a little TLC. Portobello mushrooms add rich flavor and meaty texture to this chunky classic-style stew, while a medley of fresh veggies soaks up the herbaceous broth. Fresh rosemary and parsley deliver a beautiful depth of flavor that develops over time, so don’t be afraid to freeze your leftovers for a rainy day!

Tip: Fresh rosemary is wonderful in this stew, but if you only have dried, use ½ teaspoon.

INGREDIENTS

• 1½ large yellow or white onions, chopped into ¾-inch pieces (about 3 cups)
• 3 medium carrots, sliced lengthwise and cut into ¾-inch pieces (about 2¼ cups)
• 3 ribs celery, cut into ¾-inch pieces (about 1 cup)
• 2 medium portobello mushrooms, cut into ¾-inch pieces (about 4 cups)
• 6 cloves garlic, minced
• 2 lb. white potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
• ⅓ cup no-salt-added tomato paste
• 1 tablespoon dried Italian seasoning
• 1 tablespoon paprika
• 2 teaspoons finely chopped fresh rosemary
• 1½ cups thawed frozen peas
• ½ cup chopped fresh parsley

INSTRUCTIONS

1. In a Dutch oven or soup pot, cook onions, carrots, and celery with 1 tablespoon water over medium-high heat for 8 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in mushrooms and garlic; cook 5 minutes more, stirring frequently and adding water as needed.
2. Stir in potatoes, tomato paste, Italian seasoning, and paprika. Add 5 cups of water. Bring to boiling; reduce heat to medium-low. Stir in rosemary. Cook, covered, 15 minutes, stirring occasionally. Stir in peas; cook, covered, 5 minutes more or until carrots and potatoes are tender.
3. Transfer 2 cups of the mixture to a blender. Cover and blend until smooth. Return to soup pot. Stir in parsley.

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Roasted Beets And Baby Leeks Platter

This hearty salad is worthy of special occasions. Use a mix of red and gold beets for a colorful springtime look.

Succulent roasted beets and leeks pack flavor into this hearty main-dish salad, which also features quinoa, watercress, garlicky croutons, and a quick Cashew Caesar Dressing that brings it all together.

With slender white stalks and green tips, baby leeks have a delicate oniony flavor and get meltingly tender as they cook. But if you can’t find baby leeks, use small leeks and cut them lengthwise into halves or quarters, or substitute scallions.

INGREDIENTS

• CASHEW CAESAR DRESSING
  • ⅔ cup raw cashews
  • 1 tablespoon nutritional yeast
  • 1 tablespoon Dijon-style mustard
  • 1 clove garlic
  • ½ teaspoon lemon zest
  • 1 to 2 teaspoons capers, drained

  PLATTER

  • 2 cloves garlic, halved
  • 4 slices sprouted grain bread
  • 1½ lb. trimmed red and/or yellow beets, peeled and cut into 1½-inch wedges
  • 2 tablespoons white balsamic vinegar or white wine vinegar
  • Sea salt and freshly ground black pepper, to taste
  • 2 sprigs fresh thyme
  • 8 whole baby leeks or scallions (green onions), trimmed
  • 1½ cups tricolor quinoa, rinsed and drained
  • 4 cups fresh watercress or mixed baby greens

INSTRUCTIONS

1. Make Cashew Caesar Dressing: Soak cashews in enough hot water to cover 30 minutes; drain, reserving water. In a blender combine cashews, ½ cup of the reserved water, the nutritional yeast, mustard, garlic, lemon zest, and capers. Cover and blend until smooth. If needed, thin to desired consistency with remaining water. Set aside.
2. Preheat oven to 325°F. Rub each garlic half on both sides of a bread slice. Cut bread into ½-inch cubes and spread on a rimmed baking sheet. Bake 10 to 15 minutes or until crispy, stirring once. (This can be done ahead. Store croutons in an airtight container.)
3. Increase oven temperature to 425°F. Place beets in a single layer in a foil-lined shallow baking pan. (If using red and yellow beets, separate them in pan.) Drizzle with 1 Tbsp. of the vinegar; toss to coat. Season with salt and pepper. Add thyme sprigs. Cover with foil. Roast 25 minutes.
4. Meanwhile, place baby leeks in another shallow baking pan. Drizzle with the remaining 1 Tbsp. vinegar. Season with salt and pepper. Uncover beets. Add leeks to oven. Roast 6 to 8 minutes or until beets and leeks are tender; cool. Discard thyme.
5. While beets are roasting, in a medium saucepan combine quinoa and 3 cups water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until liquid is absorbed. Toss with 2 Tbsp. of the Cashew Caesar Dressing.
6. On a platter or in a large shallow bowl, arrange croutons, beets, leeks, quinoa, and watercress. Serve with dressing. Serve warm or at room temperature. Store leftover Cashew Caesar Dressing in an airtight container in the refrigerator up to 1 week.

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Black Bean, Corn, And Roasted Red Pepper Lettuce Cups

Lettuce cups are a fantastic vehicle for a satisfying, quick, and fun family meal. Their fresh crunch and mild flavor tastes great alongside a luscious filling of black beans, corn, jarred roasted red peppers, cherry tomatoes, and mango.

Looking for a one-bowl, no-cook, no-fuss recipe that’s easy enough for lunch but elegant enough for a dinner party? For these tasty vegan lettuce cups, all you have to do here is combine the filling ingredients, then rinse and trim a bunch of romaine lettuce hearts, and you’re ready to go. The easiest way to serve these lettuce cups is to pile the filling in the middle of a platter, surround it with romaine, and let everyone make their own, but you can also pack the filling and romaine in separate containers and take them with you as a light work lunch or fun picnic side.

INGREDIENTS

• 2 cups frozen roasted corn, thawed
• 1 (15-ounce) can no-salt-added black beans, drained and rinsed (or 1½ cups cooked)
• 1 mango, chopped
• 1 cup cherry tomatoes, halved
• ½ cup jarred roasted red bell peppers, chopped
• ¼ cup coarsely snipped fresh cilantro
• 1 fresh jalapeño pepper, seeded (if desired) and finely chopped
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon grated lime zest
• 3 tablespoons fresh lime juice (from 2 limes)
• Sea salt and freshly ground black pepper
• 12–16 leaves from romaine lettuce hearts
• ½ avocado, diced

INSTRUCTIONS

1. Combine the corn, beans, mango, tomatoes, bell peppers, cilantro, jalapeño, garlic, chili powder, and lime zest and juice in a medium bowl. Season with salt and pepper to taste.
2. Spoon the bean mixture onto the romaine hearts, and top with the avocado.

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Chickpea Avocado Salad

Transform a can of chickpeas into a delectable meal with a few prime ingredients such as lime juice, cilantro, avocado, jalapeño, and red onion. Serve this flavorful salad on a bed of greens for a complete meal. I like arugula with this dish, but feel free to use your favorite.

INGREDIENTS

• 4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed
• 1 small red onion, peeled and diced small
• 2 cloves garlic, peeled and minced
• Zest of 1 lime and juice of 4 limes
• 1 jalapeño pepper, minced (for less heat, remove the seeds)
• 1⁄2 cup chopped cilantro
• Sea salt to taste
• 1 avocado, coarsely chopped

INSTRUCTIONS

1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving.

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Creamy One-Pot Pasta with Broccolini

Thanks to the handy trick of using one pot to cook both the pasta and vegetables, this veggie-packed pasta with creamy cashew sauce is not only quick to make but also quick to clean up. As one reader notes, “So easy and yummy!! Creamy sauce is very tasty.” If you don’t eat cashews, you can use tahini instead of cashew butter.

This satisfying pasta dish combines all the best ingredients: hearty whole grain rotini, fresh veggies, and a creamy, tangy sauce to tie it all together. The best part? It only uses a single pot for minimal kitchen cleanup. Feel free to swap in any produce that you enjoy to make it a truly customized dish.

Tip: Save a little water from cooking the pasta—the starch in it adds extra creaminess to the finished sauce. To make it gluten-free, substitute gluten-free pasta such as lentil, brown rice, or chickpea pasta.

INGREDIENTS

• 8 oz. dry whole wheat rotini pasta
• 6 oz. fresh Broccolini, trimmed, sliced lengthwise, and cut into 1½-inch pieces
• 1 cup low-sodium vegetable broth
• 1 8-oz. package fresh cremini mushrooms, quartered
• 1 medium zucchini, quartered lengthwise and sliced (2 cups)
• 1 medium yellow squash, quartered lengthwise and sliced (1¼ cups)
• ¾ cup slivered red bell pepper
• ½ cup chopped onion
• 3 cloves garlic, minced
• ¼ cup cashew butter or tahini
• 3 tablespoons nutritional yeast
• 1 tablespoons lemon juice
• 2 teaspoons Dijon mustard
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. In a large pot cook pasta according to package directions; reserve 1½ cups pasta cooking water. Drain; set rotini aside.
2. In the same pot, cook Broccolini with ¼ cup of the vegetable broth over medium-high about 3 minutes. Add the next six ingredients (through garlic); cook 5 minutes more or until just crisp-tender, stirring frequently. Remove from heat; add rotini and squash.
3. In a bowl whisk together the remaining ¾ cup broth and the next four ingredients (through mustard). Add to pasta mixture in pot; toss to combine. Add reserved pasta cooking water a little at a time until creamy. Return to heat; heat through. Season with salt and black pepper.

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