Asian Green Beans and Tempeh

July 31, 2008 · Filed Under Recipes · Comment 

This dish is a healthier version of stir-fried green beans you would order at a Chinese restaurant. I have substituted ground tempeh for ground pork, significantly increasing the fiber and phytonutrients. Also, broiling the beans beforehand gives them a yummy, smoky taste. Serves 4.

Preparation Time
25 mins

Cooking Time
20 mins

1 pound of green beans, trimmed
olive oil and salt and pepper to taste
8 oz package spicy veggie tempeh (or any variety), crumbled (easiest to do with your hands)
2 Tablespoons tamari
2 Tablespoons Chinese rice wine (mirin)
1 teaspoon agave (you could substitute honey or unrefined sugar)
1/4 teaspoon paprika
dash hot pepper sauce (optional)
1 Tablespoon coconut oil
1/4 cup minced shallots
1 cup vegetable broth
1 Tablespoon tamari
1 teaspoon toasted sesame oil
2 Tablespoons arrowroot
Salt and pepper to taste

Combine the grated tempeh with 2 Tablespoons tamari, mirin, agave, and paprika and let sit for 10 minutes.

Preheat the boiler to high.

Toss the green beans with a few drizzles of olive oil and sprinkle with salt and pepper. Arrange the beans in one layer on a rimmed baking sheet and broil, turning occasionally, for 10 minutes to 12 minutes or until golden brown and tender.

Meanwhile, melt the coconut oil in a large skillet over medium heat and add the grated tempeh and shallots and cook for about 10 minutes, or until shallots are clear and tempeh is browned.

Combine the broth, 1 Tablespoon tamari, sesame oil and arrowroot. Add to the pan and cook for 3-5 minutes or until thickened.

Add the broiled green beans and stir until they are coated with the sauce. Season to taste with salt and pepper and serve over brown rice.

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Until next week, Eat Well, Be Well and LOVE Every Bite!
~Jenny

Creamy Spinach and Walnut Sauce over Brown Rice Pasta

July 25, 2008 · Filed Under Recipes · Comment 
I believe that a WHOLE FOOD source of fat is always a better choice than it’s processed counterpart. If olive oil is good for you, olives are even better. Walnut oil is a healthy oil, but walnuts are healthier!
Now obviously, we cannot always use the whole foods version in cooking (can’t saute with chopped up olives!) but when we can use them, we should. For example, this week’s recipe is a Creamy Walnut Pasta Sauce using walnuts as the only fat source and thickening agent. This is an ideal way to get your yummy fats–in their complete package along with healthy protein and satisfying fiber.
Serves 6

1 cup walnut halves, toasted and cooled
3 garlic cloves, peeled
1 bunch spinach, cut, washed and spun dry (dry it well)
1 Tablespoon nutritional yeast
1/2 Tablespoon arrowroot
1 Tablespoon fresh lemon juice
1 1/2 cups unsweetened almond milk (or any milk, just make sure it is unsweetened)
1 teaspoon salt
1/2 teaspoon black pepper

Toast walnuts at 350 F for just 3-5 minutes. You just want them lightly toasted. Don’t overcook them! Cool slightly.

Pulverize walnuts together with the garlic in the food processor until very finely ground. Add the spinach and pulse until mixture looks like pesto (very finely ground and all mixed together. You may have to stop and scrape the sides).

Add nutritional yeast, arrowroot and lemon juice and blend well. With motor running, slowly add almond milk until it is well-incorporated (again, stopping to scrape down the sides). Season to taste with salt and pepper. Place sauce in a saucepan and simmer over medium-low heat, stirring until thickened and creamy, about 10 minutes. You do not want to boil it, just lightly simmer (little bubbles on the sides).

1-16 oz bag Brown Rice Spirals (or any pasta you wish- I like spirals because the sauce stays in the twists)

Cook pasta according to package directions until al dente. Rinse under cold water to stop it from cooking. Toss with desired amount of warm sauce and serve (depending on how much sauce you like on your pasta, you might not use all of the sauce and will have leftovers). Season with more salt and pepper if needed and serve.

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Until Next Week, Eat Well, Be Well and LOVE Every Bite!
~Jenny

Red Quinoa Pilaf with Broccoli di Ciccio

July 17, 2008 · Filed Under Recipes · Comment 


Red Quinoa Pilaf with Broccoli Di Ciccio

Serves 4

Preparation Time 15 minutes
Cooking time 25 minutes

Broccoli Di Ciccio is a variety of broccoli characterized by small, compact florets. It is easy to use and just requires a bit of trimming. The florets cook quickly and are really tasty!

1 tablespoon extra virgin olive oil
1 red onion, finely diced
3 cloves garlic, minced
1 1/2 cups vegetable broth
1 cup dry white wine (don’t want to use alcohol? Substitute 1 cup veggie stock and add another 1 teaspoon lemon juice)
1 Tablespoon lemon juice
1 teaspoon dried tarragon
1 cup dry red quinoa
1 teaspoon sea salt, or to taste
8 oz broccoli di ciccio or baby broccoli, cut into florets or bite-sized pieces
1 cup tamari roasted cashew pieces

Heat the olive oil over medium heat in a saucepan and sauté the onion and garlic for 3 minutes.

Add the vegetable broth, wine, lemon juice and tarragon and bring to a boil.

Stir in the quinoa and salt. Reduce heat and simmer covered, about 20 minutes, or most of the liquid has been absorbed.

Meanwhile, prepare the broccoli into florets or pieces, trimming away the excess.

Lay the broccoli florets overtop of the quinoa (don’t mix in), cover and continue to cook (you’re actually steaming the broccoli) for 5 minutes, or until the broccoli is bright green (beautiful isn’t it?)

Remove pot from heat, and toss gently to combine. Season to taste with salt and pepper.

Garnish with cashews before serving.

Want great recipes like this one sent to you every week with a corresponding shopping list and coupons to New Leaf Community Markets? Subscribe to my Meal Planning Service Today!

Until Next week, Eat Well, Be Well and LOVE Every Bite!

~Jenny



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