Wednesday, April 25, 2007

Tofu Cutlets and Slashed Potatoes

This meal is omni approved! I can't believe how great Jo Stepaniak's Oven Roasted Tom Tofu is. I have made it about three times and it is unbelievable to me how much it tastes like chicken.
I made this marinade last night, a mixture of soy sauce, water, nooch, garlic, onion, coriander, chili powder and I let the tofu soak in this over night and all day. Also I had frozen the tofu and thawed it before hand as well as pressed it so it really absorbed all the marinade and it was full of flavor. Then I breaded the tofu with a mixture of whole wheat breadcrumbs, cornmeal, nooch, black pepper, garlic. Step one dip tofu in flour, step two dip tofu in soy milk, step three dredge tofu through breadcrumb mixture. Then I placed the tofu on a wax paper covered pan and baked in a 400 degree oven for 40 mins. It was so crunchy on the outside and juicy and flavorful inside, it was incredible. Also I made slashed potatoes with baby red potatoes and I added some soy milk and shredded kale. I used the gravy from VwaV, the one I used the other night with the black eyed pea croquettes, the mushroom gravy. For a veggie I steamed broccoli and kale and covered it with a dressing I made which consisted of Dijon mustard, veggie broth, and agave nectar and a splash of a commercial honey mustard dressing I had in the fridge. Everything I made tonight was so perfect, I am so full I don't know if I can fit my ETL smoothie in tonight.

Miso Soup

Last night I made Miso Noodle Soup, I was unable to take picture because my cameras battery wore out. I still have some leftover in the refrigerator that I will take a picture of and post. I love miso soup, it is one of my faves, of course it is not ETL because miso is so high in sodium, but I love it and I will enjoy it once in awhile. Anyway here is the recipe I threw together last night.

Miso Noodle Soup

brown rice noodles (however much you want)
2 tbsp dark miso
shredded carrots
chopped green onions
shitake mushrooms
3 cloves garlic
1 tbsp lemon grass
sesame seeds
tofu diced
bok choy
soy sauce
sesame oil

I did not measure anything except the miso, just add what veggies you like and how much of whatever veggies you like. Also I did measure the sesame oil, I added only one tbsp to the whole pot. Anyway this was very yummy, it will always be one of my fave soups and of course I adapted a recipe from, that is my standby website when I am in doubt, she also follows Eat To Live so I have much trust in her recipes.

Monday, April 23, 2007

Black Eyed Pea Croquettes With Mashed Potatoes

Here I made Black Eyed Peas Croquettes with mushroom gravy, green beans and mashed potatoes. I got this recipe from VwaV, my fave most worn down cookbook. I really don't know what I would do without this book. Of course this meal was A+ as are the rest of the recipes in this book.

Saturday, April 21, 2007

Drea This Is For You

My pal at work and I were discussing chicken fingers and how much she loved them. I told her I could tofu fingers that would be even better so I tried these, one batch was baked the other was fried. As you all know Eat To Live is my nutritional bible so I usually don't fry things that is why in the pictures above the plate with only two fingers are the ones that were fried, the other plate were the ones that were baked. The baked ones came out so much crispier then the fried, but the fried did taste a little better. I think I prefer the baked version that was very crispy, we loved them with barbecue sauce and honey mustard dressing
I marinated tofu in a recipe I adapted from Vegan Vittles called Tom Tofu, I know I can't post the recipe because Joanne Stepaniak does not like that. But I did marinate the tofu overnight in her marinade. The next morning I sliced the tofu into fingers and set up a line of whole wheat pastry flour on a plate, soy milk in a bowl, and a mix of Italian breadcrumbs, cornmeal, nooch, black pepper, garlic granules. I then dipped the marinated tofu in the flour, then soymilk, the dredged in the breadcrumb mixture. Next I put the four fingers in a 450 degrees oven for 20 mins, these were so crispy and tasty, I swear I was eating chicken. The marinade really gives it a meaty.poultry like flavor. Also I had used frozen tofu so the texture was meaty and chewy. Then the other two fingers I fried in one tablespoon of extra virgin olive oil until they were browned, these were so tasty but did not get quite as crispy as the baked batch. Either way I will be making these again with fries and ketchup or with brown gravy and mashed potatoes. I will also share them with all my tofu-suspicious friends.

Ginger Almond Salad

This is a dressing I got from the Eat To Live website it is called Ginger Almond Dressing and it goes like this:

1/4 cup soymilk
1/4 cup water
1/2 inch piece fresh ginger
1/2 cup almond butter
2 tbsp tahini
2 dates
Blend in a vitimix until smooth, I add a bit more water and soymilk to thin it out a bit and take away some of the sweetness, it is so sweet!

Today I made a salad with baby romaine, goji berries, walnuts, diced pears, diced zucchini and the ginger almond dressing. This all worked so well together, it may be my fave salad of the month. I love the taste of fresh ginger, I think I did add a bit more then the recipe called for, i can never just leave a recipe alone.

Thursday, April 19, 2007


I made quesadillas tonight with Ezekiel Sprouted Grain Tortillas, I put some refried beans with some water sauteed onions, garlic, bell pepper, jalapeno pepper, spinach in the quesadilla with a little bit of soy cheese. I also made some guacamole for the side, it was so good.
2 cloves garlic minced
1/2 large onion sliced
1/2 red bell pepper diced
1 jalapeno diced
1 can refried beans
2 Ezekiel Sprouted Grain Tortillas
salsa and guacamole on the side.
saute garlic, onion, bell pepper, jalapeno until soft then set aside. Put first tortilla on skillet and spread refried beans on top then pile veggies on top with cheese, then place second tortilla on top. Keep flipping until brown and crispy. Top with guacamole and salsa.

Tuesday, April 17, 2007

Black Bean Burgers

This was a recipe I adapted from Dr. Fuhrman's Website from a member named Stephanie. I did not measure anything so I will simply estimate what I threw in.
1 can of black beans
2 cloves garlic
1 shallot
1 tbsp chili powder
1 tsp cumin
1 tbsp Bragg's
2 tbsp 365 brand barbecue sauce
handful of vegan gourmet cheddar
diced jalapeno
1/2 diced red bell pepper
black pepper
crumbled tofu
breadcrumbs (whole wheat)
pinch of dried oregano
next time I will add some oat flour to make the burgers firmer
mash all ingredients together and let rest in the fridge for 1 hour. Form into patties and cook on skillet or in oven. I made some guacamole and put this on the burger with some salsa, it was really tasty.

Monday, April 16, 2007

Tomato Barley Stew

This is a fabulous recipe I got from the Dr. Fuhrman Eat To Live website. This recipe is called Tomato Barley Stew, of course I had to change it a little bit. Also I made some polenta then fried it on a nonstick skillet. I served the soup over the polenta and we both loved it.
Tomato Barley Stew
2 cans of San Marzano tomatoes, blended smooth in a vita mix or other blender
2 carrots
1 zucchini
1 onion
1 cup veggie broth
1/3 cup sun dried tomatoes
4 portebello mushrooms sauteed on nonstick pan with a spray of olive oil
black pepper
1/3 cup soymilk
3/4 cup cooked barley
cook carrots, zucchini, onion in one cup of water and veggie broth until they are soft. Add to vita mix and blend until smooth. Blend tomatoes until smooth. Add tomatoes and onion blend to a pan and heat up again, add barley, chopped, sun dried tomatoes and sauteed portebello mushrooms chopped. Add tsp of dried basil and 1 tsp crushed dried rosemary, add pepper to taste.
1/2 cup polenta and three cups of water
stir until thickened
add a handful of soy parmesan
2 tbsp nutritional yeast
1/3 cup soymilk
let polenta cool down and fry by the spoonful on a lightly sprayed skillet.
Place polenta circles on bottom of bowl and top with soup, add some more soy parmesan with crushed black pepper.
This recipe gets and A+

Thursday, April 12, 2007

Quiche Disaster

I made a quiche tonight, it was what you would call a flop. I got the recipe from the Enlightened Kitchen, the recipe sounded so tasty and it was. The recipe consisted of silken tofu, miso, sherry, soymilk, broccoli, shallots, garlic, bell pepper, and potato flakes. One thing I did was use chicpea flour instead of potato flakes. I searched for potato flakes but I could not find them at Wild Oats, of course. I can't find much at Wild Oats, they are always out of items I need. Anway that was my first mistake then I put the quiche in a small glass dish and it would not cook through, it was too thick. It took forever to cook and then it was way to soft, it was a big bowl of mush, but it tasted good, if only it held its shape. Oh well next time. I did not even bother taking a picture.

Wednesday, April 11, 2007

Some Easy Tacos

I made some tacos out of TVP, black beans, Bearitos seasoning, cabbage, tomatoes and my guacamole. It was really good, it has been awhile since I ate a beef taco but tonight I felt very nostalgic of my high school days when Taco Bell Beef Tacos were a source of excitement. I made the guacamole with pressed garlic, onion powder (I was lazy), cilantro, black pepper, lime juice and a little salt. I was debating whether or not to get vegan gourmet cheddar and Toffuti sour cream but fortunately after reading Michael Pollan's article today I decided against it. He said, "if your great grandmother would not recognize it as food then don't buy it," I guess Toffuti and vegan gourmet fall perfectly into that category plus they are expensive. Also keep in mind I did use TVP, which is rare, but I feel I needed the protein boost.

Michael Pollan's Tips for Healthy Eating

This article is so interesting, I think everyone should read this. I am considering now getting his book, The Omnivore's Dilemma. It was easy to give up meat but this guy concentrates on all the horrible frankenstein foods we consume here in America. Anyway here are a list of rules Michael Pollen suggests we follow for health:

1. Eat food. Though in our current state of confusion, this is much easier said than done. So try this: Don’t eat anything your great-great-grandmother wouldn’t recognize as food. (Sorry, but at this point Moms are as confused as the rest of us, which is why we have to go back a couple of generations, to a time before the advent of modern food products.) There are a great many foodlike items in the supermarket your ancestors wouldn’t recognize as food (Go-Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these.

2. Avoid even those food products that come bearing health claims. They’re apt to be heavily processed, and the claims are often dubious at best. Don’t forget that margarine, one of the first industrial foods to claim that it was more healthful than the traditional food it replaced, turned out to give people heart attacks. When Kellogg’s can boast about its Healthy Heart Strawberry Vanilla cereal bars, health claims have become hopelessly compromised. (The American Heart Association charges food makers for their endorsement.) Don’t take the silence of the yams as a sign that they have nothing valuable to say about health.

3. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number — or that contain high-fructose corn syrup.None of these characteristics are necessarily harmful in and of themselves, but all of them are reliable markers for foods that have been highly processed.

4. Get out of the supermarket whenever possible. You won’t find any high-fructose corn syrup at the farmer’s market; you also won’t find food harvested long ago and far away. What you will find are fresh whole foods picked at the peak of nutritional quality. Precisely the kind of food your great-great-grandmother would have recognized as food.

5. Pay more, eat less. The American food system has for a century devoted its energies and policies to increasing quantity and reducing price, not to improving quality. There’s no escaping the fact that better food — measured by taste or nutritional quality (which often correspond) — costs more, because it has been grown or raised less intensively and with more care. Not everyone can afford to eat well in America, which is shameful, but most of us can: Americans spend, on average, less than 10 percent of their income on food, down from 24 percent in 1947, and less than the citizens of any other nation. And those of us who can afford to eat well should. Paying more for food well grown in good soils — whether certified organic or not — will contribute not only to your health (by reducing exposure to pesticides) but also to the health of others who might not themselves be able to afford that sort of food: the people who grow it and the people who live downstream, and downwind, of the farms where it is grown.

“Eat less” is the most unwelcome advice of all, but in fact the scientific case for eating a lot less than we currently do is compelling. “Calorie restriction” has repeatedly been shown to slow aging in animals, and many researchers (including Walter Willett, the Harvard epidemiologist) believe it offers the single strongest link between diet and cancer prevention. Food abundance is a problem, but culture has helped here, too, by promoting the idea of moderation. Once one of the longest-lived people on earth, the Okinawans practiced a principle they called “Hara Hachi Bu”: eat until you are 80 percent full. To make the “eat less” message a bit more palatable, consider that quality may have a bearing on quantity: I don’t know about you, but the better the quality of the food I eat, the less of it I need to feel satisfied. All tomatoes are not created equal.

6. Eat mostly plants, especially leaves. Scientists may disagree on what’s so good about plants — the antioxidants? Fiber? Omega-3s? — but they do agree that they’re probably really good for you and certainly can’t hurt. Also, by eating a plant-based diet, you’ll be consuming far fewer calories, since plant foods (except seeds) are typically less “energy dense” than the other things you might eat. Vegetarians are healthier than carnivores, but near vegetarians (“flexitarians”) are as healthy as vegetarians. Thomas Jefferson was on to something when he advised treating meat more as a flavoring than a food.

7. Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. Confounding factors aside, people who eat according to the rules of a traditional food culture are generally healthier than we are. Any traditional diet will do: if it weren’t a healthy diet, the people who follow it wouldn’t still be around. True, food cultures are embedded in societies and economies and ecologies, and some of them travel better than others: Inuit not so well as Italian. In borrowing from a food culture, pay attention to how a culture eats, as well as to what it eats. In the case of the French paradox, it may not be the dietary nutrients that keep the French healthy (lots of saturated fat and alcohol?!) so much as the dietary habits: small portions, no seconds or snacking, communal meals — and the serious pleasure taken in eating. (Worrying about diet can’t possibly be good for you.) Let culture be your guide, not science.

8. Cook. And if you can, plant a garden. To take part in the intricate and endlessly interesting processes of providing for our sustenance is the surest way to escape the culture of fast food and the values implicit in it: that food should be cheap and easy; that food is fuel and not communion. The culture of the kitchen, as embodied in those enduring traditions we call cuisines, contains more wisdom about diet and health than you are apt to find in any nutrition journal or journalism. Plus, the food you grow yourself contributes to your health long before you sit down to eat it. So you might want to think about putting down this article now and picking up a spatula or hoe.

9. Eat like an omnivore. Try to add new species, not just new foods, to your diet. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases. That of course is an argument from nutritionism, but there is a better one, one that takes a broader view of “health.” Biodiversity in the diet means less monoculture in the fields. What does that have to do with your health? Everything. The vast monocultures that now feed us require tremendous amounts of chemical fertilizers and pesticides to keep from collapsing. Diversifying those fields will mean fewer chemicals, healthier soils, healthier plants and animals and, in turn, healthier people. It’s all connected, which is another way of saying that your health isn’t bordered by your body and that what’s good for the soil is probably good for you, too.
-Michael Pollan (article in the New York Times) here is the link to the article:

John Robbins

John Robbins is going to be on Dr. Joel Fuhrman's radio show today, he is a great author and I have read three of his books, I plan on reading his newest book. On this radio show he will discuss this book. I actually bought it for my parents for their anniversary, the book is called Healthy at 100. Here is the link to the radio show, I can't wait!

Tuesday, April 10, 2007

Blackened Tempeh Salad

The dressing on this salad has to be one of the most amazing dressings I have ever tasted. It is called Casinera's Cesar Dressing, I got it from the Eat To Live website. Here are the ingredients:

1/2 cup raw cashews
1 cup plain soymilk
1 tablespoon dijon mustard
2 tablespoons of nutritional yeast
black pepper to taste
2 tablespoon of lemon juice
4-8 cloves of ROASTED garlic (I use one tablespoon of toasted garlic granules, I don't like too much garlic)
then blend up in a vita-mix or other powerful blender.

Eat To Live website has the best salad dressings and they only use whole food fats, a good example is the one above. There is not any extracted oil only ground nuts (good fat) which helps in digesting the nutrients in the salad. The rest of the salad is baby romaine with tomatoes and blackened tempeh from The Real Food Daily cookbook. All of it was very good.

Monday, April 09, 2007

Rustic Italian Stew with Kale

This recipe is from, her recipes are incredible and her blog is beautiful. I get so many good recipes from this blog. The Thai Coconut Mushroom Soup is also good, I made this a few weeks ago and it was the best soup I have had in a longtime. This Rustic Red Kale and White Bean Soup was very good I added some brown rice pasta to mine and I added some soy parmesan to it when I served it. The fat free vegan website I have linked, is one of my favorite standbys, she always makes low fat vegan recipes that are tasty. Check it out to those who have never seen it.

Blackened Tempeh

I got the Real Food Daily cookbook the other day, I wish I could go there to eat, the menu looks incredible. I decided to make the blackened tempeh and the black bean and corn salad. It was so good. I did not add any oil to the marinade, it does not need it. I did have to spray the tempeh with olive oil in order for it to brown and crisp in the oven. I do love this cookbook but there is so much oil in all of the recipes, I don't think there is a need to add 1/2 cup of oil to every marinade, I just substitute veggie broth.

Saturday, April 07, 2007

Quinoa Brekkie

I have still been struggling with ETL, I want to do it but at the same time I don't. Anyway I am still eating Dr. Fuhrman approved meals whenever possible. Above is a breakfast I had this morning. Quinoa with raspberries, goji berries, dates, cashew butter, a little agave nectar. This was really good, I wish I had almond milk to pour over it, but that will be tomorrow's breakfast. Also quinoa is high in protein remember, it is a complete protein, not that we need to worry about that.

Thursday, April 05, 2007

Mock Tuna Sandwiches

I made mock tuna sandwiches with oven fries and green beans. I adapted the recipe from The Peaceful Palate and VwaV. Here is what I did

1 can of chicpeas

3 Tbsp of Veganiase

2 Tbsp of apple cider vinegar

2 tsp onion powder

1 tbsp garlic flakes

1/2 cup shredded carrot


black pepper

2 tbsp nutritional yeast

chopped celery (how much you want)

green onion (however much you want)

chopped pickles (to taste)

I mashed chicpeas with a potato masher and then added the rest of the ingredients. I put this mock tuna on two slices of sodium free Ezekial sprouted grain bread with raw collard greens. The oven fries where russet potatoes I sliced up and sprayed with a little extra virgin olive oil and a sprinkle of salt & paprika. I think I may leave out the apple cidar vinegar next time, I just don't like the taste of it. Otherwise it was all pretty good.

Cornbread and Stew

I made cornbread last night from Neal Barnard's Food For Life, it contains a little bit of olive oil and whole wheat pastry flour. We had it with our Chipotle, Black Bean, Corn Stew from VwaV (I was not crazy about this stew) I did not take a picture of it unfortunately, it did look really good. I am not a fan of tomato based soups with tex mex flavor.

My Favorite Salad

This is my lunch salad which I always make with baby romaine. This salad has pine nuts, baby bella mushrooms, celery, baby romaine, shallots, lemon juice, nutritional yeast, avocado, chicpeas, a little salt and the dressing is made from Kugen veggie juice(from comcentrate) with red wine vinegar, onion powder, oregano, basil, black pepper, and lemon juice. This salad is really good.