Soba Miso Soup
This delicious
version of Miso soup is a bit heartier with the addition of buckwheat
soba noodles.
Preparation Time:
10 minutes
Cooking Time: 5 minutes
Resting Time: 5 minutes
Servings: 4
6 cups water
1/3 cup white miso
2 tablespoons soy sauce
1 package firm silken tofu, cubed
12 ounces cooked buckwheat soba noodles (see hints below)
1 cup packed baby spinach leaves
1 bunch green onions, chopped
¼ teaspoon red pepper flakes
Place the water
in a large pot and bring to a boil. Remove about ¾ cup of the water and
place in a bowl with the miso. Whisk until very smooth. Return to the
pot and add the remaining ingredients. Heat through for about 1-2
minutes, then turn off the heat, cover and let rest for about 5 minutes.
Hints: Cooked
buckwheat soba noodles are available in some areas of the country which
saves a bit in preparation time. If you cannot find pre-cooked soba
noodles, use about 4 ounces of dried soba noodles and cook according to
package directions before using in this recipe.
Wok-stirred Noodles
Preparation Time:
15 minutes (need baked tofu)
Cooking Time: 10 minutes
Servings: 4
10 ounces baked
tofu, cubed (see recipe below)
12 ounces fresh chow mein style noodles (see hint below)
¼ cup soy sauce
¼ cup vegan Worcestershire sauce
2 tablespoons ketchup
2 tablespoons mirin
Dash sesame oil
¼ cup vegetable broth
1 tablespoon minced fresh ginger
4 cups shredded cabbage
1 cup sliced mushrooms
1 cup grated carrots
¾ cup julienned red bell pepper strips
½ cup sliced green onions (1 inch)
Handful of spring pea shoots (optional)
Bake the tofu as
directed below, cut into cubes and set aside. Soak the fresh noodles in
warm water to separate. Combine the soy sauce, Worcestershire sauce,
ketchup, mirin and sesame oil in a small bowl and set aside.
Place the
vegetable broth in a large sauté pan. Add the ginger and mix well into
the broth. Add the cabbage, mushrooms, carrots, bell pepper, and green
onions. Cook and stir for about 5 minutes, until vegetables are quite
soft. Stir in the pea shoots.
Drain the
noodles, and add them to the vegetable mixture along with the tofu and
the sauce mixture. Cook and stir gently for about another 5 minutes to
allow flavors to combine.
Hints: O’Hana
House makes a variety of fresh organic noodles available in the
refrigerated section of many markets. If you can’t find fresh noodles
(made without eggs) then use dried noodles and cook before using in this
recipe. You will need about 6 ounces of dried Chinese-style noodles.
Buckwheat soba noodles may also be used in this recipe.
Baked Tofu
Preparation Time:
5 minutes
Marinating Time: 10 minutes
Baking Time: 25-30 minutes
20 ounces extra firm tofu
¼ cup soy sauce
1/8 cup rice vinegar
1 teaspoon agave nectar
Dash sesame oil (optional)
Drain tofu and
cut into ¼ inch thick slices. Place in a large flat baking dish. Combine
the remaining ingredients and pour over the tofu slices. Allow to
marinate for at least 10 minutes and up to 1 hour. (Or place in the
refrigerator and marinate overnight.)
Preheat oven to
375 degrees.
Remove from
marinade and place on a non-stick baking sheet. Bake for 25-30 minutes,
turning once halfway through the baking time. It should be brown and
crispy on the outside. Remove from oven and cool. Slice into strips or
cubes for use in recipes calling for baked tofu.
Hints: Use as
much as is needed in the recipe above, save the remainder in a covered
container in the refrigerator and use within a few days. Or freeze for
later use. This tastes much better (and is less expensive and healthier)
than the baked tofu found in packages in many markets and natural food
stores. Other seasonings may be added as desired, such as garlic,
ginger, balsamic vinegar, or rosemary, to change the flavor of the tofu.
It’s also delicious just marinated in plain soy sauce. The marinade may
be saved in a covered jar in the refrigerator a couple of weeks for
later use. The tofu may also be cubed before baking with slightly
crispier results.
Asparagus and Pea Salad
I got the idea
for this salad from the Martha Stewart Living April 2010 issue. Since I
love pea shoots I couldn’t resist trying this salad. I made mine with a
much healthier dressing than the one in the magazine. This is a perfect
springtime treat!
Preparation Time:
30 minutes
Cooking Time: 3-4 minutes
Servings: 6
Dressing:
1 12.3 ounce package soft silken tofu
¼ cup water
2 tablespoons white wine vinegar
2 tablespoons lime juice
2 tablespoons tahini
2 tablespoons soy sauce
½ tablespoon miso
1 bunch chopped chives
1 cup chopped fresh flat leaf parsley
Freshly ground black pepper
Salad:
¾ cup fresh shelled peas
1 pound thin asparagus, trimmed and cut into 1 inch pieces
5 cups pea shoots (see hint below)
Dressing:
Place the tofu and water in a blender jar and process briefly. Add the
remaining ingredients and process until very smooth and green. Set
aside.
Salad:
Fill a large bowl with cold water and ice cubes and set aside. Bring a
pot of water to a boil. Drop in the peas and cook for 3 minutes, add the
asparagus for 30 seconds longer. You just want to barely cook the
asparagus. Drain into a colander and transfer to the bowl of ice water.
Let cool, then drain again. Transfer the vegetables to a large bowl, add
the pea shoots and toss with about 2/3 cup of the dressing. Serve at
once.
Hints: Reserve
the remaining dressing for use later as a dip for raw veggies or a
topping for salad greens. The asparagus may also be used raw in this
salad, although I prefer the asparagus to be cooked just slightly. Pea
shoots may be purchased in many markets at this time of the year, or
check out your local farmer’s market for this wonderful crunchy addition
to salads.
Spanish Garbanzos and Spinach
This is a fast
meal that is really delicious and easy to prepare as well.
Preparation Time:
10 minutes
Cooking Time: 25 minutes
Servings: 4
1 ¼ cups water
1 onion, chopped
1 teaspoon minced garlic
2 15 ounce cans garbanzo beans, drained and
rinsed
1 15 ounce can chopped tomatoes
1 teaspoon smoked paprika
½ teaspoon ground cumin
¼ teaspoon crushed red pepper flakes
Pinch of Spanish saffron
4 cups fresh baby spinach leaves
Place ¼ cup of
the water in a large pot. Add the onions and garlic and cook, stirring
frequently until onion softens, about 5 minutes. Add the remaining
water, the garbanzos, tomatoes and seasonings. Mix well, bring to a
boil, reduce heat, cover and cook for 10 minutes. Stir in the spinach
leaves and cook for an additional 10 minutes. Serve in a bowl with some
fresh whole grain bread on the side, or ladle over whole grains or
potatoes.
Hints: Spanish
saffron is the world’s most expensive spice-but you only need to use it
in very small amounts. It is sold in both the powdered form and in
threads. The powdered form tends to lose its potency more readily. The
threads should be crushed just before using.
Overnight Multigrain Cereal
This is a fast
way to cook steel-cut oats, resulting in a delicious, chewy breakfast
combo.
Preparation Time:
2 minutes
Soaking Time: overnight
Cooking Time: 8 minutes (microwave)
Servings: 2
2/3 cup steel cut
oats
¼ cup pearled barley
2 ½ cups water
1 sliced banana
Place the oats,
barley and water in a 2 quart microwave-safe bowl. Mix well, cover and
refrigerate overnight. Uncover bowl, place in microwave and cook at high
power for 4 minutes. Stir and cook for 4 minutes longer. Divide into 2
bowls and top with sliced banana.
Hints: This may
also be cooked on the stovetop. Place the soaked grains and water into a
saucepan and cook uncovered over low heat until the water is absorbed,
about 12-15 minutes.
Low-Energy-Dense Soup
This is a simple,
nourishing appetizer soup similar to the one in the research paper that
was referred to in this month’s newsletter Favorite Five. Start your
meal off with this soup and you’ll eat less food!
Preparation Time:
15 minutes
Cooking Time: 45 minutes
Servings: 6-8
1 onion, chopped
6 cups vegetable broth
2 carrots, peeled and sliced
2 cups chunked red potatoes
2 tablespoons nutritional yeast
2 teaspoons soy sauce
½ teaspoon marjoram
½ teaspoon sage
¼ teaspoon thyme
Several twists of freshly ground black pepper or a dash or two of hot
pepper sauce
2 cups broccoli florets
2 cups cauliflower florets
Place the onion
and ¼ cup of the broth in a large pot. Cook, stirring frequently, until
onion softens, about 2-3 minutes. Add remaining broth and the carrots,
potatoes, nutritional yeast, soy sauce and seasonings. Bring to a boil,
reduce heat, cover and cook for 20 minutes. Add broccoli and cauliflower
and continue to cook for another 20 minutes.
Hints: To make
this soup even easier, use two 1 pound bags of frozen carrots, broccoli
and cauliflower (usually called California Blend) in place of the fresh,
and all you’ll have to do is chop the onions and potatoes. Cook the
potatoes and seasonings first and add the frozen vegetables for the last
20 minutes of cooking time. This can easily be varied by adding a can of
chopped tomatoes and using another blend of frozen vegetables.
Sunny Citrus Salad Dressing
From the kitchen of Eileen VanTassel
Mary says: The
product used in the recipe, Instant Clear Jel, was new to me. I have
researched it, consulted with Jeff Novick RD about the product, ordered
it, and used it and it works well to thicken dressings and sauces that
are not going to be heated. Regular Clear Jel can be used to thicken
sauces, gravy and puddings that are going to be cooked.
Preparation Time:
10 minutes
Chilling Time: 10 minutes
Servings: makes 1 ½ cups
1 ½ large lemons
or two small ones
1 large orange
¼ cup water
1 tablespoon evaporated cane juice sugar or Stevia to taste
1 teaspoon dry mustard
½ teaspoon salt
2 cloves garlic, minced
1 tablespoon white balsamic vinegar
1 tablespoon instant clear jel
Juice the lemons and orange. This should make 1 ¼ cups juice.
Place in a
blender jar and add the rest of ingredients except instant clear jel.
Blend briefly, and while blender is running add the instant clear jel.
Dressing will thicken slightly in the refrigerator. If a thicker
dressing is desired, add another teaspoon of the instant clear jel.
Hints: Instant
clear jel is a modified corn starch and is used to thicken uncooked
products. It is great for making salad dressings, and fresh fruit
sauces. Strawberry sauce is especially good made this way.
Blend a few strawberries in a blender, add a little sweetener and the
instant clear jel while blender is running, then pour the sauce over
sliced strawberries. The regular clear jel works for cooked items, and
is better than
cornstarch as it stays smooth and silky even when chilled.
It can be
purchased in some natural food stores, and online. Google Instant
Clear Jel for more information. Here is a link to
Amazon.