Broccoli Greens Tofu Stir Fry

Not only do I love to eat light and healthy foods, but I also do not like to waste food. When I had an opportunity to try broccoli and cauliflower greens I was elated! This was an opportunity to experience two vegetables I love in an entirely new way. I have used the greens as a side dish on their own and have enjoyed using them in stir-fry dishes also.

The great thing about a stir-fry is that it is a way to use of vegetables that you have in the refrigerator. You do not need to have a large portion of any one vegetable to make a successful stir-fry. Each time you make a stir-fry you can use a different sauce as well. It can be an ever-changing recipe. Of course, when you find a combination you like, you may want to make it time and time again!

Base Ingredients (serves 2):
1 package EXTRA FIRM TOFU (Azumaya brand is Non-GMO and Gluten Free)
1/2 a box of Thai Kitchen Stir-Fry Rice Noodles or 2 Cups cooked rice
Toasted Sesame Oil

Vegetables (aim for 4 -6 cups uncooked):
5 Large Broccoli Stems/Leaves
5 Large Cauliflower Stems/Leaves
1/2 Yellow Onion
4-6 Garlic Cloves (depending on size)

Sauce:
I used 1 cup Tessemae’s Lemon Chesapeake All Natural Dressing/Marinade/Dip
1/2 Cup Vegetable Broth (Unsalted is preferable).

Toppings:
Nuts or Seeds

Instructions:
1. Decide if you wish noodles or rice. If you wish rice, start the rice cooking as step one. If you want noodles, wait till the vegetables and tofu are done. Cooking rice is 2 cups of liquid per 1 cup of dry rice. Cook a single batch if you are not interested in leftovers, double (or more) the recipe if you wish leftovers.
2. For crispier TOFU (omit this step if you are not looking for crispy), drain the package and allow some water to be removed. I place the tofu block in a kitchen towel and place it between two dinner plates for about 1 hour. This step can be done the night before, while you are at work, or skipped entirely.
3. Wash and chop the vegetables you are using. Try to make the vegetables into even sized so they cook at the same rate. With the greens and stems, I do put the stems in the pan a few minutes before the “leafy section”.
4. In a sautee pan place 2 TBSP Toasted Sesame Oil and the vegetables. Add the marinade and broth. Cook on medium heat. Stir from time to time. If you need additional liquid to soften the vegetables, add ¼ cup of water at a time.
5. After the vegetables have started, cut the tofu and place in a second sautee pan with 2 TBSP Toasted Sesame Oil. Sprinkle pepper on the tofu if you wish the additional flavor. Cook on medium heat and rotate the tofu periodically so all sides brown and form a bit of a crust.
6. When vegetables and tofu are done, turn the burners off and let rest for a few minutes. If you are making noodles, bring a pot of water to a boil. Once a running boil is attained, break the noodles in half and cook for 5 minutes. Reduce heat to medium and stir once or twice. Drain noodles.

Serve:
On your plate put a bed of noodles or rice then add the vegetables. The tofu can be sprinkled on top or arranged in a pattern for a finished presentation.
Option: Sprinkle nuts or sesame seeds over the top.

Peanut Butter Chocolate Chip Cookies

I used my recipe for Gluten Free 6 Ingredient (Pea)Nut Butter Cookies and modified them to make a treat for a friend's retirement party. Peanut Butter and Chocolate Chips were the stars in this gluten free treat! I made a double batch so people could have some to take home!

BASE INGREDIENTS:
1 cup NUT BUTTER - pick the flavor you prefer ... homemade or store bought ... creamy or chunky. In this recipe I used Once Again Nut Butter American Classic Creamy No-Stir Peanut Butter.
1/4 cup SUGAR
1 EGG - I prefer free range/cage free
1/2 cup FLAX SEED
1 TBSP Almond Flavoring
1/2 Cup Chocolate Chips (milk chocolate for sweet or cacoa for bitter)

INSTRUCTIONS:
1. Preheat oven to 350
2. Combine ingredients in a stand up mixer
3. Use your hand to roll cookies into balls of approximately equal size
4. Place balls on un-greased cookie sheet about 2 fingers distance apart
5. Take a fork and lightly press it into top of ball both horizontally and vertically
6. Cook 15 - 20 minutes depending on size of cookies (and heat of your oven...some run hotter than others)
7. When done, let cool so they hold their shape when picked up!

Sunburst Pasta

Tolerant Red Lentil Pasta has a bit of a peppery flavor when eaten on its own. When I use it in a recipe I look to find flavors that enhance the pasta’s natural flavors. This dish uses sundried tomatoes for a sweet flavor, chickpeas for a meaty texture, onions and garlic as aromatics, and mushrooms for a chewy texture. This creates not only a tasty and satisfying meal that can be a side dish or a main dish depending on the portion you make.

Base Ingredients (Serves 2):
1 Cup Tolerant Red Lentil Pasta (uncooked)
1 Cup Diced Sundried Tomatoes
½ Yellow Onion or Sweet Vidalia Onion
4-6 Cloves of Garlic depending on size
1 Cup Diced Mushrooms of Choice (I used button)
4 TBSP Oil – I use Olive Oil for this dish
1/3 Cup Vegetable Broth – I prefer to use low sodium

Variations:
Substitute 2 Shallots for Onion and Garlic
Add TOFU (pan fried or baked) for additional protein/texture

Instructions:
1. Dice onions and garlic and place in a pan with the oil. Satuee in oil until translucent.
2. Add diced sundried tomatoes, mushrooms, and broth to pan and sautee until broth is almost absorbed.
3. Bring 4 cups of water to a running boil. Add 1 cup of Tolerant Red Lentil Pasta. Cook for 5 minutes. Stir from time to time and reduce heat as needed so the water does not boil over.
4. Reserve 1/3 cup pasta water and add to the pan with the vegetables.
5. Drain Pasta and add to the pan with the vegetables.
6. Cook until liquid is absorbed.

Serve or place in an airtight container and pack for lunch!
Sprinkle with ground black pepper.
Option: Grate parmesan over the pasta.

Enjoy this low calorie, high fiber meal; a satisfying meal to keep you fueled as you lead an active lifestyle!

Almond Butter Coconut Breakfast Bars

I used my base recipe for Oatmeal Bars and modified it…

Base Ingredients:
3 Very Ripe Bananas
2 Cups Uncooked Oats (dry)
1 TBSP Vanilla Extract or Coconut Flavoring - decide which flavor you wish to feature!
1 Cup Coconut Flakes (I prefer unsweetened or ½ cup sweetened and ½ cup unsweetened. I always look to reduce sugar in my recipes. If you are used to full sugar, cut back slowly…perhaps ¾ to ¼ ratio to begin.)
Dried Raisins or Dates (Diced)
1 Cup Flaxseed Meal (I use Bob’s Red Mill)
1 Cup Organic Once Again Creamy Almond Butter

Variations:
Add ¼ cup Gluten Free Protein Powder

Mix ingredients well. Preheat oven to 350 and bake 10-20 minutes depending on size. They should be firm to the touch and a toothpick inserted in the center should come out clean.

You determine the size of the bars! Just make sure the size is uniform so all cook at the same rate! Use a parchment lined cookie sheet or an ungreased cookie sheet…you decide based on the time you have for clean-up!

Let the bars cool for 5-10 minutes before removing and serving or storing.

Serve with fresh fruit, yogurt, smoothie, or juice. You could just take one on the go and have with a cup of hot water with lemon, coffee, or tea!

If not taking on the go, you can drizzle some additional almond butter and/or coconut flaked over the top for a pretty presentation.

These make a great breakfast or anytime snack. Post workout they are a great source of protein and fiber.

Raisins were added to this recipe. Diced dates work well also. The variations allow for the same dish to be made multiple times and no one get tired of it!

Chunky almond butter or diced/slivered almonds can be added to the mix for additional texture.

Maple Almond Seed Granola

I have found many packaged Gluten Free granolas are high in sugar. In an effort to control my sugar intake, I have been making my own granola. It’s fun to play with your food and try new flavor combinations each time! The beauty with this recipe is that base recipe is simple and the variations endless!

Base Recipe:
2 Cups Uncooked Oats
1 Cup Mamma Chia Organic Chia Seeds
¼ Cup Oil
¼ Cup Honey

Variations:
Seeds – Add 1 Cup Total (I use RAW Seeds)
Pepitas, Sunflower Seeds, Pumpkin Seeds, or Sesame Seeds
Nuts:If you add any…dice them into small pieces or roughly chop in the fool processor. Varieties that work well include: almonds, walnuts, pecans, and cashews.
Other Grains: ½ Cup Millet or Quinoa (uncooked)
Dried Fruit: ½ Cup Diced into very small pieces.

Flavorings: 2-4 TBSP depending on size of “batch you are making”
Vanilla, Maple, Coconut, Raspberry, Cinnamon, Pumpkin Pie Spice, Almond

Instructions:
• Combine the DRY ingredients you wish to use in your homemade granola. Place in a mixer or mixing bowl.
• Add the oil and honey.
• Blend for about 1 minute
• Transfer to an aluminum foil (Reynolds Non-Stick works well) and bake in a 350 degree oven for about 30 minutes. Check on the recipe after 15 minutes to gauge s peed at which it is baking. Remove from oven as oats start to turn golden brown.
• Let cool for 15-20 minutes.
• Transfer to an airtight container.

Veggie Burgers

I have never been able to duplicate the best Veggie Burger I ever ate at Kelsey’s in Sarnia, Ontario (Canada). The char-grill taste of the burger is memorable. The dense texture was unforgettable. It was the closest veggie burger to a burger made with meat that I have ever eaten. Since that memorable moment, I have ordered many vegetable burgers from menus that could not hold a candle to that one. Since I had to change my diet to adhere to a Gluten Free diet, I came to realize that many veggie burgers have a lot of gluten in them to hold the veggies together.

I have experimented with making veggie burgers several times. This is the most successful veggie burger rendition that I have made thus far. Each time I make this dish, I use different vegetables. It is a great way to use leftovers.

Base Ingredients:
1. Broccoli
2. Cauliflower
3. Sweet Potato/Potato
4. Carrot
5. Vegetable Broth
6. Onion
7. Garlic
8. Mushroom
9. Eggs
10. Rolled Oats
11. Gluten Free Panko Bread Crumbs
12. Bob’s Red Mill Quinoa Flour
13. Olive Oil
14. Chipotle or Cajun Seasoning

Instructions:
1. Steam veggies 1-4 in ½ cup of vegetable broth until al dente (I usually use 4-6 Cups of Veggies)
2. Let cool
3. While it cools, dice ½ an onion, 4-6 cloves of garlic, and 4 small button mushrooms (mushrooms can be omitted if you have an allergy OR another variety can be used)
4. Add to a VitaMix (or other blender) until you have a rough chop
5. Add mixture to a mixing bowl, add diced onion, garlic, and mushrooms if using. Add 1 TBSP seasoning per cup of vegetables. Add 1 egg per cup of vegetables. Stir to mix.
6. To thicken mixture and get it to form into patties, add quinoa flour and rolled oats until desired consistency forms. The amount needed varies according to the moisture content of the vegetables used. Rough calculation, ½ cup rolled oats and ½ cup quinoa flour per cup of vegetables.
7. When desired consistency is reached, add 2 TBSP olive oil to a pan and on medium high heat.
8. Add Gluten Free Panko Breadcrumbs to a plate (Ian's are the best I have had)
9. Form patties and pat them into the breadcrumbs on the plate. Make sure to get all sides.
10. Put patties in pan. After cooking a few minutes press down with a spatula.
11. Flip after about 5 minutes. Flatten again after 5 minutes of cooking.
12. Cook an additional 3-5 minutes.
13. Place patties on a paper towel lined plate to allow them to cool.
14. Serve once done cooking or store in an airtight container.

HINT: These taste better WARM than cold/room temperature. Definitely warm before using ones that have been chilled!

Variations:
You can use stalks, leaves, and flourettes of the broccoli and cauliflowers
Add in/substitute chopped peppers with the garlic and onion
Use ½ Bob’s Red Mill Ground Flaxseed Meal for ½ the rolled oats

Serve:
On a bun with toppings of your choice
As a patty "steak" with dipping sauce of your choice
Have with a salad, soup, Gluten Free crackers, or a side of potatoes and/or vegetables

Black Bean Pasta with Chickpeas

I rehydrated chickpeas the other day to make homemade hummus and had a few left over. I used some in a salad and decided to make a pasta to use up the last few. I love to add beans to pasta as the textures complement one another to make the meal much more satisfying.

Base Ingredients (recipe serves 2):
1 Cup Tolerant Black Bean Rotini
½ Cup Chickpeas
2 Vine Ripe Tomatoes
2 Small Squash or Zucchini
½ Red Onion
½ Cup Vegetable Broth
2 TBSP Olive Oil
Rosemary (optional)

Variations:
Add 2-4 Cloves Garlic (depending on size)
Add 2-4 Button Mushrooms (diced)
Substitute Spaghetti Squash or diced Butternut Squash for Squash/Zucchini
Omit Rosemary and add 1-3 TBSP Crushed Red Pepper (depending on HEAT you desire)

Instructions:
1. Dice one tomato
2. Use a mandolin or knife to cut the onion and squash into small pieces
3. Sautee in olive oil and broth
4. While cooking, boil 3 cups of water. Add the pasta and cook for one minute.
5. Reserve ½ cup pasta water and add pasta and water to pan with vegetables.
6. Add chickpeas, rosemary (optional), and last diced tomato.
7. Cook until liquid is almost gone

Serve or store in an airtight container. Sprinkle a little olive oil to garnish, or sprinkle Gluten Free breadcrumbs (Ian’s Panko Gluten Free variety is great), and/or sprinkle with pepper.

Sesame Hummus

I came across Artisana Organic Raw Tahini and decided to use it in my hummus recipe. I modified my original recipe Hummus Your Way and came up with a hummus with an enhanced SESAME flavor.

Base Recipe:
2 cups of chickpeas or other white beans (if using a can, 1 can)
2 TBSP lemon juice
4-6 cloves of garlic (depends on size and your taste)
1/2 cup toasted sesame oil
1 tsp ground cumin
2 TBSP Artisana Organic Raw Tahini
1/4 cup water

Instructions:
Blend the ingredients in a food processor or VitaMix (as I use)

Serve:
Garnish with sesame seeds, cracked pepper, or crushed red pepper depending on your desire for heat.
Serve with vegetables, Gluten Free crackers, or as a sandwich spread.

Variations:
Add 1 or 2 roasted red peppers to the base recipe

Salsa Style Black Bean Pasta

Since I had to become gluten free I have reduced my pasta intake quite a bit. Pasta used to be a great go to for me, as it was a quick meal to fix and great leftovers to take to work the following day. A few Gluten Free pastas have come along that are organic, non-GMO, high in fiber, and cook without getting soggy. I can enjoy pasta again!

Tolerant Black Bean Pasta is a great addition to my pantry as it has great texture and flavor. I was looking for something to make for a quick evening dinner and decided to us up a few ingredients I had from my recent trip to the farmer’s market. I had a little of each ingredient, so pasta was the perfect way to marry the flavors and use the fresh ingredients.

This recipe takes less than a half hour from opening the refrigerator to finishing clean up. Enjoy a healthy meal…or put it in an airtight container and take it with you for a great lunch. Enjoy as a meal on its own or a side dish with a sandwich or salad.

Base Ingredients:
1 ear of corn … corn cut off the cob (yields about 2 cups)
½ Red Onion
½ Red Bell Pepper
1 Tomato (I used vine ripe)
Basil (for garnish)
Pasta – 1 Cup Tolerant Black Bean Rotini
Olive Oil
2 TBSP Butter (unsalted)
¼ Cup Vegetable Broth

Variations in keeping with Salsa theme:
• Add a few cloves of crushed Garlic
• Substitute Shallots for Red Onion
• Add a Hot pepper like a Jalapeño, Serrano, or Habanero depending on your personal interest in HEAT
• Add a cup of diced Mango if you wish a bit of sweet flavor

Instructions:
1. Cut the corn off the cob
2. Use a mandolin to cut the pepper and onion into small slices (or dice small with a knife)
3. Sautee all three ingredients in a pan with 2 tbsp butter and ¼ cup vegetable broth
4. Once onions are translucent turn off heat.
5. Add 3 cups of water to a pot and bring to a boil. Add 1 cup of Tolerant Black Bean Rotini. (Stir from time-to-time.) Drain after 5 minutes…reserving ¼ cup of the pasta water.
6. While pasta is cooking dice the tomato.
7. Add pasta water, diced tomato, and pasta to pan with the sautéed vegetables.
8. Cook until water evaporates.
9. Transfer to a plate, bowl, or airtight container. Sprinkle with Olive Oil and/or Basil to garnish.

Sundried Tomato Salad

The lettuce in our garden is growing faster than it can be eaten. I love to garnish sandwiches with a few pieces of lettuce and eat salads but, when the lettuce is growing at a fast rate, I look to find new ways to enjoy it.

Today I created a dressing made from several items I had on hand. This salad could be a meal on its own or, in a smaller portion, as a side for a sandwich or Gluten Free pizza.

Base Ingredients (serves 2 as a medium size side salad):
2 cups chopped cabbage
4 cups chopped leaf lettuce

Dressing:
4 Large Button Mushrooms
4 Cloves of Garlic
1 Cup of Sundried Tomatoes (Diced)
2 Cups of Walnuts
¼ Cup Vegetable Broth
4 TBSP Olive Oil
2 Cups Chickpeas

Ingredients:
Cook the dressing ingredients until most of the liquid is absorbed
While cooking rinse and chop the lettuce and cabbage
Add lettuce to a bowl and top with dressing and serve.


Suggestions: Garnish with sesame seeds, pepper, or diced dried fruit.


HINT: I rehydrate beans to control the sodium. You can use canned or dried and rehydrate them. If you are rehydrating, complete this step FIRST. Make a batch so you can use them in several recipes!


Variations:
Substitute any bean for the chickpeas
Substitute shallots for garlic

PB&J Protein Bites

My PB Protein Bites are a go to snack. If friends stop over unexpectedly I can make a batch in 5 minutes and put them in the refrigerator to set for 15-20 minutes and they are ready to enjoy.

This satisfying finger food just got better…with the addition of JELLY. After all, Peanut Butter is just a little lonely without his sidekick JELLY. I played with my PB Protein Bites recipe to unite the pair. I hope you enjoy.

Instructions

PB Protein Bites Base Recipe Ingredients:
1 Cup Oatmeal (DRY)
1/2 cup Peanut Butter
1/2 cup Ground Flax Seed Meal
1/3 cup Honey (or sugar)
1 tsp Vanilla

I CHANGED TO THE FOLLOWING FOR THIS RECIPE:

PB&J Protein Bites Base Recipe Ingredients:
1 Cup Oatmeal (DRY)
1 Cup Peanut Butter
1 Cup Ground Flax Seed Meal
2 TBSP Vanilla Flavored Gluten Free Protein Powder
1 tsp Vanilla

Jelly Glaze Ingredients:
2 TBSP World of Chia Fruit Spread (I used Blackberry)
1 TBSP Coconut Oil

Instructions:
1. Combine Base recipe ingredients in one bowl (stir until mixed) and combine the Jelly glaze ingredients in a separate bowl and whisk them to incorporate.
2. Use your hands to create small balls (I made golf ball sized but you can customize to fit your taste).
3. Take the PB Protein Bites and roll one side in the Jelly.
4. Place in an airtight container and refrigerate.
5. After about 15 minutes they will be ready. They will stay fresh for up to 10 days in a tightly sealed container in your refrigerator.


Options:
Use any nut butter
Substitute a different Chia Jelly ... use a flavor you crave!