Mexican Tofu and Black Bean Wrap

Just like the title says: Mexican-style tofu and black bean wrap.

Ingredients:

• 4 tbsp extra virgin olive oil
• 1 tbsp white vinegar
• 1 small yellow onion, chopped
• 5 cloves of garlic
• 8 oz extra-firm tofu, pressed and drained
• 1/2 can of black beans (out of a 15.5 oz can)
• 1 tbsp lemon juice
• 2 tbsp chili powder
• 2 tsp oregano
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp cayenne pepper
• 1/2 cup plain low-sodium tomato sauce
• salt and pepper to taste
• White basmati rice, cooked
• 6 flour wraps – we like whole wheat or spinach wraps

Directions:

Drain the tofu, and press the block between two plates. Place a heavy pot or pan on top to help press the tofu to squeeze out the excess water for about 15-30 minutes. Drain the water that accumulates on the plate. Cut the block of tofu into small cubes (about the size of a pea), and place cubes into a tupperware dish with a cover.

Meanwhile, chop the onion and mince the garlic.

In a separate small dish, mix together the following very well: 2 tbsp olive oil, 1 tbsp white vinegar, 2 cloves of minced garlic, 1 tbsp lemon juice, 1 tbsp chili powder, 1 tsp oregano, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp cayenne pepper, and a few pinches of salt. Pour this mixture over the tofu, put the top on the tupperware and shake until the tofu is well coated. Place in refrigerator for 30 minutes to one hour, shaking it every 15 minutes to coat again.

Cook the basmati rice (or whatever else rice you’d prefer) to package directions.

Meanwhile, heat a tablespoon of olive oil over medium heat in a large skillet. Add the chopped onion and garlic with salt to sweat it out. Before the onion is translucent, add the tofu cubes,  and saute well until the tofu has a nice sear on most sides. If the pan gets dry, add another tbsp of oil. Halfway through sauteing the tofu, add the black beans and the remaining seasonings: 1 tbsp chili powder, 1 tsp oregano, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp cayenne pepper, and a few pinches of salt. Saute for a minute, then add the tomato sauce. Stir until hot throughout.

Serve on a wrap (we like whole wheat wraps, or spinach wraps) with a few spoonfuls of basmati rice. Makes about 6 servings.

*Meal is Vegan.

*Nutrition facts do not include rice or wrap – just the tofu and black bean mix!!!*

Whole Wheat Pasta Spirals with Cauliflower and Parmesan Cheese

I had a big head of cauliflower in the refrigerator I needed to use, and just kinda whipped this up!

Ingredients:

• 3 tbsp extra virgin olive oil
• 1/2 yellow onion, chopped
• 2 cloves garlic, minced
• 8 oz whole wheat pasta
• 1 head of cauliflower, tripped and chopped
• 4 tbsp Parmesan cheese
• 1/4 cup bread crumbs
• Salt and pepper to taste

Directions:

Chop the cauliflower and onion. Boil the cauliflower in a large pot with salt over medium-high heat. Remove with a slotted spoon when tender, not mushy.

Add the pasta to the water you used to boil the cauliflower. Cook according to package directions.

Meanwhile, heat a tablespoon of olive oil over medium heat in a large skillet. Add the chopped onion and garlic with salt to sweat it out. Add the cauliflower when the onion is translucent and almost golden brown. Toss with the onion and garlic, add more salt and pepper.

When the pasta is done, strain it, and throw into the skillet with the cauliflower. Add 2 tablespoons of olive oil and toss well. Add the Parmesan, and bread crumbs. Keep stirring until the meal is hot throughout. Top with salt and pepper to taste, add more Parmesan if you’d like.

*Meal is Vegetarian.

Vegan Split Pea Soup with Carrot, Onion and Potato

I made this soup many nights when I lived in Florida, and it always satisfied and made tons of yummy leftovers. This tastes great right out of the pot, and even better the next day!

Ingredients:

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 2 medium red skin potatoes, skin left on
• 2 large carrots, peeled and chopped
• 2 cups dry green split peas
• 8 cups vegetable broth (I use Better than Boullion vegetable broth concentrate)
• 1 tsp salt
• 1 tsp black pepper
• 2 bay leaves
• 1 tsp dried basil
• 1 tsp dried thyme
• 1/2 tsp dried oregano

Directions:

Heat the oil in a large pot, and saute the chopped onion with a sprinkle of salt for a few minutes. Add the minced garlic, and saute for another minute or so.

Add the vegetable broth, dry split peas, salt, black pepper and bay leaves, and bring to a boil. Lower the heat to a simmer, cover, and cook for 90 minutes.

Chop the potatoes into 1/2 – 1 inch cubes, and chop the carrot. Add these vegetables to the pot, along with the remaining spices (basil, thyme and oregano). Simmer for an additional 45 minutes, or until the potatoes are cooked and soft to the bite.

Serve by itself, or over a bed of brown jasmine rice with a salad.

*This meal is Vegan.

Experimental Southwest Vegetable Burgers

Tonight, my lovely partner Lily made these burgers out of some odds and ends we had in the fridge. They came out pretty well! We will probably use this recipe as a base and just throw different beans, vegetables, grains and starches together depending on what we have on hand. I’ve listed some other ingredients below that I thought would make these burgers a little more southwestern-y!

The picture does NOT do the taste justice, I promise!

Ingredients:

• 1 tbsp olive oil
• 1/2 cup cooked brown rice
• 1 small box Jiffy corn bread mix
• 1/4 cup bread crumbs
• 3 medium red skinned potatoes, peeled
• 2 eggs, beaten
• 1 can black beans, drained
• 1 can corn, drained
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp cayenne pepper
• 1 tbsp yellow curry
• 1 tsp each of salt and pepper

(As always, feel free to add more or less of the spices due to your preferences!)

Additional options you could add to these patties:

• Half a green or red pepper, chopped and sauteed with the onion and garlic.
• Roughly chopped sprigs of fresh cilantro.
• Thinly sliced sun-dried tomatoes.
• A few pinches of red pepper flakes.

Directions:

Preheat oven to 400 degrees.

Boil the potatoes until cooked, but not too mushy. Mash them up, but leave it chunky.

Meanwhile, saute the onion and garlic in the olive oil. In a large bowl, roughly mash a little less than half the can of black beans with a fork. Add the rest of the can of whole black beans, chunky potatoes, corn, brown rice, box of corn bread mix, bread crumbs, eggs, onion, garlic, and spices. Stir together until well mixed.

Drop about 1/4 – 1/2 cup of the mixture onto an oiled cookie sheet. With fingers, form into patties. Put into the oven for 20 minutes, or until the underside is crisp and brown. Flip them over, and put back into the oven for 5 minutes to crisp the other side.

Makes 10 – 15 patties, depending on size.

Serve with salsa, sour cream, or guacamole.

*This meal is Vegetarian.

Amanda’s Olive Oil and Vinegar Dressing & Marinade

One of my favorite salad dressings is Newman’s Own Olive Oil and Vinegar dressing, and this is my version of it when you want to make it at home, save a few bucks and jazz it up a little!

Ingredients:

• 3/4 cup of olive oil (extra virgin is preferred, but the regular will work too!)
• 1/4 cup white vinegar, or white wine vinegar, whichever you prefer.
• 2 cloves of raw minced garlic
• 1/2 tsp of dried oregano
• 1/2 tsp of dried minced onion, or onion powder
• a few squirts of lemon juice, about 1 tsp
• about 1/2 tsp each of salt and pepper, to taste (kosher salt and fresh-ground pepper taste the best!)
• 1/4 tsp red pepper flakes (if you want a little kick!)

Directions:

Measure your oil and vinegar into an empty bottle. Add all the above ingredients to the oil/vinegar mixture.

Close the bottle and shake vigorously for about a minute or so. Let sit for an hour to let the spices add their flavors to the oil before serving.

Does not have to be refrigerated, and is great for use as a marinade on meats, beans, pasta and even rice when you want a little flavor! Just make to to shake it really well before you pour, or you’ll just get a mouthful of plain oil!

*This dressing is Vegan.

Deliciously Simple Fruit Smoothie

A simple, healthy and easily adjustable recipe for breakfast, dessert or a snack to help you get your fruit intake every day.

Ingredients*:

• 1 cup frozen strawberries
• 3/4 cup frozen mango chunks
• 1/2 cup frozen blueberries
• 1/2 banana
• 1/2 to 1 cup of fruit juice, soymilk, or low-fat dairy milk

Directions:

Place all ingredients into a blender. Pour in enough liquid so the blender can whiz everything together. Pour into glasses, and serve.

This recipe makes enough smoothie for 2 people.

*You can mix the fruit up as much as you want, with what you have on hand. In the past I have used peaches, pineapple, mixed berries, papaya, apple slices, orange sections, etc…

You can also use fresh fruit anytime. (I usually use frozen because it keeps longer in the freezer, and also makes the smoothie cold instantly without using ice which waters the taste down. Perfect in the spring and summer!)

*This meal is Vegan or Vegetarian, depending on whether you use milk, juice or non-dairy milks.

Lily’s Orzo Pasta Salad

A recipe dreamed up by my partner, Lily!

Ingredients:

• 1 cup dry orzo pasta
• 1 tbsp extra olive oil
• 2 cloves garlic
• 1 tbsp lemon juice
• 1 tsp Mrs. Dash Extra Spicy seasoning (or red pepper flakes for kick)
• 1/4 cup feta cheese with Mediterranean herbs
• 1 cup halved cherry tomatoes
• 1/4 cup finely diced parsley
• Salt and pepper to taste (about 1 tsp each)

Directions:

Cook the orzo according to package directions.

Meanwhile, saute the garlic in the olive oil lightly. Chop the parsley and halve the cherry tomatoes, and set these ingredients aside.

After the pasta is cooked, toss together very well with all the ingredients, making sure to coat the pasta well with the oil mixture.

Refrigerate until cool.

*This meal is Vegetarian.