Posts tagged: weightloss

Corn Tortillas

Savor the melt-in-your-mouth yumminess of homemade corn tortillas. Just rehydrate masa harina flour then roll it into balls and squish flat using a rolling pin or tortilla press. Naturally gluten-free, these delectable homemade vegan corn tortillas are perfect for tacos, quesadilla, and corn chips. Pro tip: If your tortillas feel over-cooked, soften them up by sprinkling some water on the towel that they’re wrapped in, and add a touch more water to the dough for the next batch. Home-cooked corn tortillas are delicious and surprisingly easy to make. Fill them with your favorite taco fixings, create a crave-worthy quesadilla, or bake them into chips that you can dip in homemade guacamole. You’ll never go back to store-bought tortillas once you know how to make your own. Be sure to have a gallon-size resealable plastic bag handy for Step 2, as this works much better with the dough than parchment paper.

Tip: Every brand of masa harina is different, so the amount of water needed to make just-right tortillas may vary. Start with 1 cup of water and add a little at a time as needed to achieve a dough that does not crumble or fall apart when kneaded but instead is smooth and soft.

Ingredients:

• 2 cups masa harina, plus more for dusting
• 1 teaspoon sea salt (optional)

Instructions:

1. In a bowl combine masa harina and salt (if using). Add 1 to 1½ cups water; stir with a spatula or your hands to form a dough ball. Wet your hands and knead dough by hand 3 to 5 minutes or until dough is smooth and not sticky, adding more water as you knead if the dough seems dry. Divide dough into 12 equal portions and roll them into balls.
2. Cut a gallon-size resealable plastic bag along the seams to make two square sheets. Place one plastic sheet on a work surface. Dust it with masa harina and set one dough ball on top. Sprinkle dough with masa harina and place the second plastic sheet on top. Pat the plastic to flatten the dough, then use a rolling pin to roll dough into a 6-inch disk. Peel off the top sheet of plastic, flip the tortilla onto the palm of your hand, and remove the other plastic sheet.
3. Heat a nonstick skillet over medium. Place tortilla in heated skillet. Cook 2 to 3 minutes or until tortilla starts to look dry on top. Flip tortilla over and cook 2 minutes more or until tortilla starts to puff up.
4. Transfer cooked tortilla to a shallow bowl lined with a kitchen towel. Cover tortilla with the towel to keep it warm and soft. Repeat with the remaining dough balls, stacking finished tortillas in bowl as you go.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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Tamales-Inspired Waffles

Masa harina flour, corn meal, and almond flour give these scrumptious waffles a crispy light texture. Top with a corn and black bean hash, salsa, and guacamole for a nourishing meal that’ll keep everyone satisfied for hours. “These tamale waffles are my favorite FOK waffle,” notes a reviewer, “They are consistently crunchy, light and have a wonderful taste …. They freeze beautifully and toast perfectly.”

This fun tamales-inspired dish features savory waffles made with corn (in the form of masa harina and cornmeal) and an easy black bean and veggie hash. Feel free to get creative and sub in whatever veggies you have on hand. Top it all off with salsa and guacamole for a flavorful, colorful meal that you can enjoy for breakfast, lunch, or dinner.

Tip: Keep finished waffles warm in a 250°F oven while you cook the rest of the batch.

Ingredients:

• 1½ cups masa harina
• ½ cup cornmeal
• ⅓ cup almond flour
• 1 teaspoon regular or sodium-free baking powder
• ½ teaspoon sea salt
• 2 tablespoons lemon juice
• 1 cup finely chopped onion
• 1 cup chopped red bell pepper
• 1 cup fresh or frozen corn
• 6 small cloves garlic, minced
• 1 15-oz. can black beans, rinsed and drained (1½ cups)
• 1 tablespoon taco seasoning
• 1 cup purchased oil-free salsa
• 1 cup guacamole
• Sliced jalapeño chile (optional)

Instructions:

1. Preheat waffle maker according to manufacturer’s directions, using medium setting if available.
2. In a bowl stir together the first five ingredients (through salt). Stir in 1 tablespoon of the lemon juice and 2¼ cups water.
3. To bake waffles, pour ½ cup batter in waffle maker. Close lid; bake 5 minutes. If lid lifts easily after 5 minutes, the waffle is ready. If not, cook 30 seconds more. Using a wooden chopstick or silicone spatula, remove waffle and place on a wire rack. (See tip in intro.) Repeat with the remaining batter.
4. For hash, in a saucepan combine onion, bell pepper, corn, garlic, and ¼ cup water. Cook on medium-low 10 minutes or until tender, adding additional water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in beans, taco seasoning, and the remaining 1 tablespoon lemon juice. Cook 5 minutes. Season with additional salt.
5. Serve warm waffles with hash. Top with salsa, guacamole, and, if desired, jalapeño. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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Dilled Veggie Toasts

These hearty summer toast toppers feature the sweet-smoky flavor of pan-fried corn alongside tender zucchini and tangy tomato, with garlic deepening the flavors all round. For a satisfying anytime meal, just add a generous slather of oil-free hummus to whole grain bread then pile on the veggies.

Devour these delicious veggie toasts with a knife and fork for a hearty meal that highlights an array of fresh produce. The key to a great loaded toast is to start with good bread: Be sure to find a fresh-baked whole grain loaf with a crispy crust that’s studded with seeds or nuts for an extra tasty crunch. Slice it into thick slabs, add a generous slather of oil-free hummus, and then pile on sautéed zucchini, corn, and tomatoes. Fresh dill adds an irresistible Mediterranean flavor that pairs perfectly with the creamy hummus. Add a final crack of black pepper on top, and dig in!

Ingredients:

• 2 cups sweet corn kernels (from about 4 ears)
• 2 cloves garlic, very thinly sliced
• 1 cup halved grape tomatoes
• 1 medium zucchini, quartered lengthwise and sliced (2 cups)
• 3 tablespoons white wine vinegar
• ¼ cup chopped fresh dill
• Freshly ground black pepper, to taste
• 1 8-oz. package oil-free hummus
• 4 large slices hearty whole grain bread, toasted

Instructions:

1. In an extra-large nonstick skillet cook corn over medium-high until just beginning to char, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in garlic. Remove from heat. Stir in tomatoes, zucchini, and vinegar. Stir in dill; season with pepper.
2. Spread hummus over toast slices. Spoon vegetable mixture over each. If desired, garnish with additional fresh dill.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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Thai Fruit Skewers With Coconut And Lime

Your taste buds will flip over these tropical fruit skewers. Lime juice and coconut milk enhance the lush sweetness of fruits such as mango, kiwifruit, pineapple, and papaya. Cayenne pepper kicks up the heat, and fresh mint (or basil) adds a pop of herby flavor. Serve on skewers or in a bowl; either way, your diners will be smiling.

These coconut- and lime-infused fruit bites are a fabulous appetizer, snack, or dessert. Threading the fruit onto skewers makes for a fun presentation and keeps the flavors of each fruit distinct, but if you don’t have skewers, a bowl or plate will work fine. If fresh fruit is not at its peak, you can use frozen for this recipe.

Ingredients:

• ½ cup refrigerated unsweetened coconut milk beverage
• 1 Tbsp. lime zest
• ⅛ tsp. cayenne pepper
• 2 fresh kiwifruits, peeled and quartered (1 cup)
• 8 1½-inch pieces fresh peeled pineapple (1 cup)
• 8 1 ½-inch pieces fresh peeled papaya (1 cup)
• 8 1½-inch pieces fresh peeled mango (1 cup)
• ¼ cup snipped fresh mint or Thai basil

Instructions:

1. In a medium bowl combine coconut milk, lime zest, and cayenne pepper. Add fruits and toss to coat. Cover and chill 1 to 4 hours, stirring occasionally.
2. Drain fruit, discarding coconut milk mixture. Thread fruit pieces alternately on eight 6-inch skewers. Sprinkle with fresh mint.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-thai-recipes/

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Crispy Tofu and Veggie Stir-Fry

In this succulent oil-free stir-fry, sesame-crusted, air-fried tofu sit atop fork tender veggies in an orange-infused, Chinese-style brown sauce. Serve over brown rice or another hot cooked whole grain.

Sesame-crusted tofu strips are air-fried until golden on the outside and creamy on the inside. The tofu strips will be delicate, so spoon them over the vegetables rather than tossing them into the stir-fry. A quick orange juice–based sauce adds subtle sweetness.

Ingredients:

• 1 12- to 14-ounce package extra-firm silken light tofu
• 3 tablespoons sesame seeds
• ¾ cup orange juice
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons pure maple syrup
• 1 tablespoon brown rice vinegar
• 1½ teaspoons arrowroot powder
• 1 16-oz. pkg. frozen stir-fry vegetables
• 4 cups hot cooked brown rice
• 2 tablespoons sliced scallion
• 1 tablespoon sesame seeds, toasted

Instructions:

1. Preheat air fryer to 375°F. Cut tofu horizontally into three planks. Use a heavy plate to press tofu planks between two cotton towels about 25 minutes, removing as much liquid as possible. Sprinkle tofu planks all over with the 3 Tbsp. sesame seeds. Line air fryer trays with foil. Arrange trays in air fryer. Air-fry 12 to 15 minutes or until browned and starting to crisp, turning tofu once and rotating trays if necessary. Cut tofu into bite-size pieces.
2. Meanwhile, in a small bowl stir together the next five ingredients (through arrowroot powder). In a large skillet cook vegetables over medium 5 to 7 minutes or until almost tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add sauce and cook just until thickened.
3. To serve, top rice with vegetables and tofu. Sprinkle with scallion and toasted sesame seeds.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Greek Salad With Air-Fryer Falafel

For a crowd-pleasing family meal, try these oil-free, air-fried falafel in a mouthwatering Greek salad and cashew-based dressing or Tahini Dipping Sauce. The falafel also work well in Falafel Tacos.

With warm falafel, creamy dressing, and a medley of chopped veggies, this vegan Greek salad is seriously satisfying. Lining the air fryer basket with foil helps the falafel get nicely browned, so don’t skip this step. Serve with whole wheat pita for a heartier meal. Note that this recipe calls for chilled cooked bulgur, so be sure to have that ready to go.

Tip: If you’re looking for a cashew-free dressing, this dish also pairs well with Tahini Dipping Sauce.

No air fryer? Use this delicious baked falafel recipe instead.

Ingredients:

Instructions:

1. Preheat air fryer to 375°F. In a food processor combine the drained chickpeas, 1 Tbsp. of the aquafaba (chickpea liquid), and the next six ingredients (through coriander). Cover and process until mixture starts to come together and is nearly smooth, stopping to scrape sides of bowl as necessary. Add additional aquafaba as needed to achieve a nearly smooth texture that adheres together. Season with salt and pepper.
2. For falafel, form chickpea mixture into 12 balls (2 Tbsp. each) and flatten to ¾ inch thick. Line air fryer with foil. Place falafel in a single layer on the foil, in batches if necessary. Air-fry 12 to 14 minutes or until firm and browned, carefully turning once.
3. For salad, arrange the next six ingredients (through olives) on a serving platter.
4. For dressing, drain soaked cashews. In a small food processor or blender combine cashews, vinegar, mustard, and garlic. Cover and process until nearly smooth, gradually adding milk until creamy.
5. Serve falafel on salad and drizzle with dressing.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Sichuan Eggplant With Potatoes

Steaming eggplant before sautéing it helps preserve its bold purple hue, giving this dish a gorgeous pop of color that will wow any crowd. Toss the vibrant veggie with hearty potato wedges for extra substance, and coat the combo in a savory Chinese-inspired sauce featuring fermented black soybeans and tongue-tingling Sichuan pepper flakes. Fermented black soybeans, called douchi in Mandarin, come whole and need to be mashed to mix their delicious, umami flavor with other aromatic ingredients. Sprinkle everything with chopped cilantro for a fresh herbal finish, and dig in!

Tip: You can find fermented black soybeans at Asian markets and online. If you need a substitute, mash ½ cup rinsed and drained canned adzuki beans with 1½ teaspoons dark miso paste.

Ingredients:

Instructions:

1. Place potato wedges in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until cooked through but still firm. Transfer potatoes to a large bowl. Place eggplant in steamer basket. Steam, covered, 5 to 7 minutes or until tender.
2. For sauce, in a bowl mash fermented beans with the back of a spoon. Add the next seven ingredients (through Sichuan pepper) and 1 cup water. Mix well.
3. Heat a wok or nonstick skillet over medium. Add sauce; bring to boiling.
4. In a small bowl whisk together arrowroot powder and 2 tablespoons water. Add to wok along with steamed potatoes and eggplant. Mix well. Cook 4 to 5 minutes or until heated through and sauce is thickened, stirring frequently. Sprinkle with cilantro.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Sautéed Chinese Greens Trio

A trio of Chinese leafy greens stars in this bountiful side dish that packs in tons of good-for-you ingredients. Ong choy (aka water spinach) and choy sum (Chinese flowering cabbage) both have a mild, pleasantly grassy flavor, while gai lan (Chinese broccoli) is slightly more pungent and broccoli-like. Look for these tasty veggies at Asian markets, or substitute spinach for the ong choy, baby bok choy for the choy sum, and baby broccoli for the gai lan.

A savory wok sauce laced with fresh ginger unifies the flavors of all the different greens, while shiitake mushrooms add an extra pop of umami goodness. Serve this delightful recipe alongside a noodle dish or with Sweet and Sour Vegetable Soup to make it a meal!

Tip: To toast sesame seeds, heat in a dry skillet over medium 3 minutes or until they turn golden and fragrant.

Ingredients:

Instructions:

1. For sauce, in a small bowl whisk together soy sauce or tamari, ginger, arrowroot powder, white pepper, and 2 tablespoons water.
2. Heat a wok or large nonstick skillet over high. Add mushrooms and ong choy; cook 3 to 5 minutes or until greens begin to wilt, stirring frequently and adding water, 1 tablespoon at a time, as needed to prevent sticking. (If using spinach, add it to wok the last minute of cooking.) Add 1 tablespoon sauce. Cook and stir 30 seconds more or until sauce thickens and coats mushrooms and greens. Transfer to a platter, leaving two-thirds of platter open for additional greens. (Do not clean wok.)
3. In the wok, cook choy sum over high 2 minutes. Add 1 tablespoon sauce. Cook and stir 1 minute or until sauce thickens and coats choy sum. Transfer to the platter, leaving a third of platter open for additional greens. (Do not clean wok.)
4. In the wok, cook gai lan in ½ cup water over high 3 to 5 minutes or until bright green all over. Add 1 tablespoon sauce. Cook and stir 2 minutes or until sauce thickens and coats gai lan. Transfer to platter. Sprinkle with sesame seeds.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Chickpeazella Sticks

Squash, chickpeas, and rice are the surprising secret ingredients that form the base for these plant-based “mozzarella” sticks. A hearty mixture of chickpeas, butternut squash, and rice forms the base of this plant-based take on a lunchroom classic, and the bread crumb coating adds a satisfying crunch. These vegan mozzarella sticks make for a kid-friendly side dish that adults will have a hard time resisting. For best results, dry the squash, chickpeas, and rice in a hot oven as directed here. Too much moisture will prevent the sticks from holding together when dipping.

Ingredients:

Instructions:

1. Preheat oven to 350°F. Line a 15×10-inch baking pan with parchment paper.
2. Place squash in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Cover pan and steam squash 5 to 7 minutes or until tender. Place steamed squash, chickpeas, and cooked rice in the prepared baking pan. Bake 20 minutes; cool completely.
3. In a food processor combine squash, chickpeas, rice, and the next six ingredients (through garlic). Cover and process until well mixed. (Or mash with a potato masher.) Season with salt and pepper.
4. Place bread crumbs in a shallow dish. Using about 1 tablespoon of the squash mixture, shape into a 3-inch-long rectangle (½ inch thick). Roll in bread crumbs to coat, and place in baking pan. Repeat with the remaining squash mixture and crumbs.
5. Bake 30 to 40 minutes or until lightly browned. Serve warm with ketchup or desired dipping sauce.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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Chickpea Nuggets

These vegan nuggets are great for kids (and big kids). Kids go crazy for this vegan alternative to chicken nuggets. Serve our tender-on-the-inside, crispy-on-the-outside chickpea bites with ketchup and BBQ sauce for dipping, and feel free to offer hot sauce for spice-loving adults. Leftovers are great for next-day lunches too, because they taste delicious hot or cold. To prepare the nuggets in an air fryer, cook them for 15 minutes at 370˚F. These other chickpea dishes are healthy and delicious like this one.

Ingredients:

Instructions:

1. In a large saucepan, sauté the onion and garlic in 1 tablespoon low-sodium vegetable stock or water over medium-high heat for 7 minutes.
2. Add the rest of the ingredients, reduce heat to low, and simmer for 25-30 minutes.
3. Season to taste.
4. Serve with toppings of your choice, or the ones listed above.
   Note: To toast the rice, put the uncooked grain in a nonstick pan preheated to medium-high and stir constantly for about 5 minutes, or until it is lightly browned.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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