Healthy Tofu Marsala

This post was originally published as Tofu Marsala by Laurel on Health Food blog. 

I used to work in an Italian restaurant back in the day, and the chicken marsala was always one of my favorite things to eat after a long day of work. I made a tofu version on Sunday night that came out pretty tasty. It includes lots of mushrooms and tomatoes and also a healthy portion of fresh basil leaves. I am so excited that our house basil plant is looking healthy again after almost dying this winter. It’s so freaking convenient to have fresh herbs growing indoors during the spring and summer.

Tofu Marsala
(makes about 4 servings)

1/2 box linguine
1 block firm tofu
2 tbsp. extra virgin olive oil
1 cup marsala wine
1/2 cup coconut milk
1/2 cup marinara sauce
1 cup vegetable stock
3 cloves garlic
2 cups baby portobello mushrooms
1 big handful fresh basil leaves
2 cups tomatoes
Salt & pepper (optional)

Clean and remove the stems from the mushrooms and cut them into slices. Finely chop the garlic and basil. Cut the tomatoes into small bite-sized pieces. Set all the vegetables aside.

Drain the liquid off the tofu and press out any excess liquid with paper towels. Cut the tofu into small rectangles or cubes. Heat up the olive oil in a deep sauté pan or cast iron skillet over medium-high heat and add the tofu to the pan. Cook for a few minutes on each side until the tofu is golden brown. Remove from heat and drain on paper towels. Set aside. Do not wash your pan yet.

Cook the linguine according to the instructions on the box. Set cooked pasta aside and drizzle a little oil on top to keep it from sticking.

Add the garlic to the same pan that you used to fry the tofu. Turn up the heat to medium-low and cook for a minute or two, stirring frequently. Add the mushrooms, tomatoes, and basil to the pan and pour the marsala wine on top with a sprinkle of salt and pepper. Turn heat up to high and allow the wine to reduce for a couple of minutes. Add in the vegetable stock, marinara sauce, and coconut milk and continue to cook over high heat for another couple of minutes until the sauce thickens.

Once the sauce is done, add in the tofu and your desired amount of pasta. Mix it around to coat the noodles and tofu with the sauce. Serve immediately.

Tip 1: I like to eat this dish with a fresh green vegetable like asparagus. Tip 2: Use a whole grain pasta or gluten-free quinoa pasta to make this healthier. I used quinoa pasta for my dinner (see pictures).

Vegan pizza crust

This post was originally published as Easy Pizza Night by Laurel on Health Food blog.

Using pre-made pizza doughs can be such a huge time saver when you’re craving a pizza night. I bought some gluten-free pizza crusts from a brand called Udi’s. They were in the frozen section at my favorite health food store. I was hoping to find a vegan pizza crust, but was unsuccessful on that grocery trip. I chose Udi’s because the ingredient list was short and I could use them right out of the freezer. No need to defrost and perfect for a busy night!

For my sauce, I used store-bought organic marinara and added some fresh basil and garlic to flavor it up. I used vegan mozzarella alternative from Galaxy Foods for my cheese. So far this is the best tasting cheese alternative I’ve tried. I wouldn’t eat big pieces of it plain, but it works great on pizza or burritos, and I don’t even miss real cheese.

For toppings I used green bell pepper and shiitake mushroom caps. Then I drizzled a little olive oil on top to make things crispy.

One of these days I’m going to get a bread maker and attempt to make my own crust, but these frozen doughs were so easy and convenient for a fast weeknight dinner.

Healthy Cookie Gift

This post was originally published as Healthy Holiday Gifts by Laurel on Health Food blog. 
Have you been slacking on your holiday gift shopping? I can’t believe it, but I actually finished shopping early this year. I’m so proud of myself. But, everyone else I know is just getting started. I’ve definitely been there. So, here are a few gift ideas for the health lovers in your life.

• One Lucky Duck Cookie Gift Set – These delicious cookies are raw, organic, and vegan. Eat set contains 6 Gingerbread Cookies, 6 Chocolate Chip Cookies, 6 Chocolate Cherry Macadamia Cookies, 6 Striped Cinnamon Squares, and 6 Sugar Cookies. Plus, they are handmade and come in a pretty box and bow! Follow @OneLuckyDuck on Twitter so you know when they offer free shipping and discounts. December 15th is last day for guaranteed Christmas delivery.
• Sweet Snacks Gift Package – Sunfood put together this perfect little gift set for someone who needs healthy treats to bring to work or anywhere on-the-go. It includes raw chocolate, energy bars, lemon cookies, etc. for only $29.99 in a free tote bag.
• Organic Teas and Teapot – Give someone a variety of teas to start the year off right, and include a new teapot for your friend who is new to tea drinking. I love The Republic of Tea brand of teas and Hues-N-Brews teapots.
• Royal Riviera Pears – My Mom got a box of these pears one year and I ate the whole box. They were the best pears I’ve ever had. Super juicy and decadent.
• Vita-Mix Blender – Looking for a high-end gift for someone special? A Vita-Mix blender is the best blender on the market and can make anything from soups to sorbet.
• Wild Caught Salmon, Blueberries, Dark Chocolate - I had a chance to test the foods from Vital Choice about a month ago at a demonstration here in NYC, and everything was high-quality and fresh. I was really impressed with their products, especially the fresh taste of the salmon. If you’ve got the cash flow to spare, here’s a great gift set you can give to a family.
• Grill pans or grill baskets – Encourage friends and family to get cooking with a grill pan that goes right on your stovetop or a grill basket that allows you to cook sliced vegetables right on top of a grill without using skewers.
• Glass Dharma Straw – These durable glass straws are perfect for the person who loves to make homemade smoothies, juices, and shakes. They sell for under $10 and come with a lifetime guarantee. So fabulous and it saves waste on plastic!
• toLiveby T-shirt – This sweet little t-shirt company uses organic, recycled, and socially responsible materials to make their super soft tees. I have the dark blue “Eat Real Food” t-shirt and it’s a favorite. So soft and I love the v-neck.
• ThinkFood Cookbook – This cookbook is full of brain healthy recipes from 50 bloggers, including a recipe from me!

I hope you enjoyed these healthy gift ideas (<— see 2008 post at link). Please leave comments if you have other ideas to share.

Easy veggie dish

This post was originally published as Spicy Mushrooms & Kale by Laurel on Health Food blog. 

Vegetables are anything but boring if you spice them up and avoid overcooking, leaving them crunchy and colorful. Here’s a quick and easy veggie dish you can make anytime. It takes 10 minutes to prepare. Vegetable stock and red pepper flakes are two of my favorite ingredients to use for a boost of flavor and nutrition.

Spicy Mushrooms & Kale
(makes 2-4 servings)

2 portobello mushroom caps
1 bunch kale
1 tsp. red pepper flakes
1 tbsp. extra virgin olive oil
1/2 cup vegetable stock (low sodium)
Salt & pepper

Cut portobello mushrooms into long slices (about 1/2 inch wide). Remove kale leaves from the stems and rip or cut up into smaller pieces. Heat up a grill pan (or sauté pan) over medium-low heat and drizzle olive oil in the pan. Add mushrooms slices and cook for 1-2 minutes on each side until they begin to brown. Add kale leaves to the pan, covering the mushrooms. Pour in vegetable stock, turn the heat up to medium-high, and cover with a lid. Steam for 2 minutes. Remove the lid, and add red pepper flakes and a sprinkle of salt and black pepper. Stir everything together and allow liquid to evaporate in the pan for about 1 minute before serving.

Tip 1: To save more time, look for pre-sliced portobello mushrooms in your grocery store. Tip 2: Make sure to give kale a long rinse before cooking. The curly leaves tend to hold trapped dirt and grit that you don’t want to sneak into your food. Tip 3: To make this dish more filling, try adding toasted walnuts or cashews.

Home Cooked-Style Buriitos

This post was originally published as Seitan Burritos by Laurel on Health Food blog 

I’ve been having lots of fun trying out different substitutes for meat and dairy. This weekend I bought ground seitan from Whole Foods and prepared these super easy burritos with fresh salsa for Sunday brunch. They came out great and were very filling. I used leftover salsa that I made on Friday with tomatoes, red onion, cilantro, red chili pepper, and garlic. If you don’t feel up to making your own fresh salsa, just pick some up from the refrigerated section of your grocery store.

Seitan Burritos
(makes about 4 burritos)

MAJOR craving for pesto

This post was originally published as Baked Pesto Chicken by Laurel on Health Food blog.

Yesterday I had a MAJOR craving for pesto, so I made some organic chicken thighs with loads of pesto and fresh lemon juice. Wanted to share with you. This one has a super easy preparation because I used store-bought pesto. One of these days I’m gonna make my own pesto again and post the recipe here. But until then, this Baked Pesto Chicken is something you can put together in 5 minutes, stick in the oven, and forget about for an hour. Nice! I like using organic chicken thighs because they’re inexpensive and guaranteed to be moist. But, feel free to use skin-on chicken breast or whatever pieces are your favorite.

Baked Pesto Chicken

4-5 chicken thighs (skin on)
4-5 heaping tsp. prepared pesto
½ lemon
2 tbsp. extra virgin olive oil
Salt & pepper

Preheat oven to 375 degrees. Place chicken thighs in a glass baking dish. Using your fingers, separate the skin from each thigh and spread 1 tsp. of pesto under the skin, on top of the meat. Replace skin on top of each thigh and drizzle olive oil on top of the skins. Season with salt and pepper. Bake in the oven for 50 minutes. As soon as you take the chicken out of the oven, squeeze fresh lemon juice on top of each thigh and let rest for 5 minutes before eating.

Tip 1: You can find prepared pesto in a jar near the tomato sauces in any grocery store. Look for all natural ingredients. Tip 2: For a comforting, home-style meal, serve these chicken thighs with boiled red potatoes and green beans.

more vegetarian options available!

This post was originally published as 7 Days of Eating Vegan by Laurel on Health Food blog

Last week I ate vegan food for 7 straight days and documented all of it here at Laurel on Health Food. I posted a few recipes of my own, tried some frozen/prepared foods, and featured lots of vegan fare from local NYC restaurants. Overall, I felt great. My digestive system was on point and I felt light, fresh, and clear headed. I’ve been eating more and more like a vegetarian for the past couple of years, but I was inspired to try the full vegan route after recently reading Eating Animals, Living Vegan for Dummies, and The Kind Diet. Those books were life changing for me, and I’m absolutely convinced that reducing or eliminating our consumption of animals is the best thing we can do for the health of our bodies and the health of our planet. If we don’t make changes now, when will we? Transitioning to eating vegetarian or vegan takes time and effort, but these days we have more and more vegetarian options available! I hope you all enjoyed my vegan blogathon and that it inspired you to try something new.

• Day 1 (potato soup, granola & fruit, asparagus & pine nuts, tempeh reuben)
• Day 2 (black & white sesame tofu, veggie burger, pad thai, pizza)
• Day 3 (coconut yogurt, almond butter toast, mushroom hummus wrap, quinoa salad)
• Day 4 (bean & rice burrito, chlorella smoothie, veggie sushi, chocolate PB cups)
• Day 5 (breakfast biscuits, veggie sausage, coconut ice cream, falafel pita)
• Day 6 (vegan BLT, peanut butter oatmeal, penne bolognese)
• Day 7 (Thai lettuce wraps, mallomar, tapas, spicy vegetables)

Here’s a few more of my vegan-friendly recipes you may like:

• Black Bean Soup w/ Avocado
• Jamaican Jerk Tofu
• Hearty Grilled Veggie Sandwich
• Spicy Mushrooms & Kale
• Grilled Pineapple w/ Vanilla Coconut Ice Cream & Cacao Nibs

To read about my other blog marathons, see also:

• 7 Days of Healthy Eating Out
• 7 Days of Healthy Desserts
• 7 Days of Cold Weather RecipesThis post was originally published as 7 Days of Eating Vegan by Laurel on Health Food blog
  Last week I ate vegan food for 7 straight days and documented all of it here at Laurel on Health Food. I posted a few recipes of my own, tried some frozen/prepared foods, and featured lots of vegan fare from local NYC restaurants. Overall, I felt great. My digestive system was on point and I felt light, fresh, and clear headed. I’ve been eating more and more like a vegetarian for the past couple of years, but I was inspired to try the full vegan route after recently reading Eating Animals, Living Vegan for Dummies, and The Kind Diet. Those books were life changing for me, and I’m absolutely convinced that reducing or eliminating our consumption of animals is the best thing we can do for the health of our bodies and the health of our planet. If we don’t make changes now, when will we? Transitioning to eating vegetarian or vegan takes time and effort, but these days we have more and more vegetarian options available! I hope you all enjoyed my vegan blogathon and that it inspired you to try something new.
  • Day 1 (potato soup, granola & fruit, asparagus & pine nuts, tempeh reuben)
  • Day 2 (black & white sesame tofu, veggie burger, pad thai, pizza)
  • Day 3 (coconut yogurt, almond butter toast, mushroom hummus wrap, quinoa salad)
  • Day 4 (bean & rice burrito, chlorella smoothie, veggie sushi, chocolate PB cups)
  • Day 5 (breakfast biscuits, veggie sausage, coconut ice cream, falafel pita)
  • Day 6 (vegan BLT, peanut butter oatmeal, penne bolognese)
  • Day 7 (Thai lettuce wraps, mallomar, tapas, spicy vegetables)
  Here’s a few more of my vegan-friendly recipes you may like:
  • Black Bean Soup w/ Avocado
  • Jamaican Jerk Tofu
  • Hearty Grilled Veggie Sandwich
  • Spicy Mushrooms & Kale
  • Grilled Pineapple w/ Vanilla Coconut Ice Cream & Cacao Nibs
  To read about my other blog marathons, see also:
  • 7 Days of Healthy Eating Out
  • 7 Days of Healthy Desserts
  • 7 Days of Cold Weather Recipes

Bananas and Grapes Oatmeal for breakfast

This post was originally published as Day 6 : Eating Vegan by Laurel on Health Food blog.

It was cold and overcast yesterday which put me in the mood for oatmeal. I tried something new by stirring in a tablespoon of crunchy peanut butter and adding pieces of banana as a topping. Wow, I am definitely gonna do that again! It was so good! If you’re a peanut butter fan, this is a perfect way to flavor up your oatmeal. I ate it with a bunch of grapes on the side and a big glass of water (after my morning black tea, of course).

At lunch I made a BLT sandwich using Smart Bacon. I was a little nervous to try it because I’m not usually a fan of fake meats. I’d rather just have vegetables look like vegetables, ya know? But this is vegan week and I thought I should try it out. The good news is that the BLT was delicious! I’m not sure I’d ever eat the Smart Bacon on its own, but it was great in the sandwich and provided a nice crunchy element. (see my vegan BLT recipe below)

After such a long hard week of work, I didn’t feel like eating out anywhere for dinner. I just wanted to plop down on my couch and do nothing. So, I picked up takeout from a vegan restaurant I’ve been wanting to try called Blossom and brought it home where I could really relax. While waiting for my food to be ready, I ordered a fresh green juice from the bar. It had spinach, cucumber, apple, lemon, and ginger. It was so energizing, and you just can’t beat fresh juice! My entree was Penne Bolognese made with minced seitan, basil marinara, and Italian blend tapioca cheese. It was really good, but I added a few red pepper flakes half way through to give it some spice. It had been so long since I had a big bowl of pasta, so that was definitely a treat.

As with the days earlier in the week, I snacked on peanuts and almonds throughout the day and made an extra effort to drink lots of water.

Vegan BLT

Vegan BLT (pictured here with Kumato brown tomatoes and mesclun greens)

2 slices whole grain bread
1 clove garlic
1 tbsp. Vegenaise
1 tsp. extra virgin olive oil
3 slices Smart Bacon
1/4 avocado
1 handful spring greens
Slices of tomato
Salt & pepper

Slice up the tomato and avocado and set it aside. Pour the tsp. of olive oil in a saute pan and turn the heat up to medium. Place the Smart Bacon in the pan and cook for about 3 minutes total, turning half way through. Meanwhile, toast your bread. When the bread is done toasting, smash the clove of garlic and rub it on all sides of the bread for extra flavor. Spread the Vegenaise on and pile a handful of greens and slices of tomato and avocado on top. Add the Smart Bacon when it’s done and sprinkle on a little salt and pepper.

Tip 1: I used Kumato brown tomatoes and mesclun greens that I found at Whole Foods, but use any tomatoes or lettuce that you like. Tip 2: Watch the Smart Bacon closely. It’s easy to burn and does not taste good when it turns black! (not like regular bacon)

More pictures from the day…

Peanut Butter Oatmeal with Bananas and Grapes

Organic Santa Cruz Peanut Butter

Fresh green juice from Blossom (bad lighting...sorry)

Penne Bolognese from Blossom NYC

Whole wheat breakfast biscuits

This post was originally published as Day 5 : Eating Vegan by Laurel on Health Food blog.

I can’t believe I’m at day 5 already. Yesterday was my busiest day yet, but I still managed to stick to the vegan foods…even when my dance teacher brought milk chocolate covered raisins to class as a treat for us. I refrained and stuck to my water, but you can bet I had one of my leftover chocolate peanut butter cups when I got home. A girl needs her chocolate!

I made some whole wheat biscuits for breakfast (another recipe from The Kind Diet book). I thought the biscuits came out dry, but they tasted better with some Earth Balance butter and Crofter’s jelly spread on top. They were definitely filling, I’ll tell ya that!

At lunch I warmed up some leftover brown rice and grilled a vegan Field Roast Italian Sausage to put on top. It was my first time trying the Field Roast brand, and it was pretty good. The sausages have eggplant, onion, garlic, red pepper, but the fennel seeds were my favorite part. Next time I’d probably add some tomato sauce since it was a little dry. I also had half an avocado and a side salad made with leftover veggies (arugula, red onion, yellow pepper, fennel, grape tomatoes) and a light drizzle of olive oil.

My big lunch kept me full until the afternoon when I noshed a handful of raw almonds and a small bowl of Coconut Bliss ice cream with cacao nibs sprinkled on top. Ohhhhh yes. Bliss indeed.

Picked up a hot green tea on my way to dance. Three and a half hours later, I was beat and it was getting late. Thank goodness Maoz Vegetarian stays open until 11pm. I picked up the Junior Maoz sandwich for dinner which had a fluffy whole wheat pita, falafel, hummus, romaine lettuce, red cabbage, tomato, cucumber, onion, carrots, and pickles. I ate it so fast that I almost forgot to take a picture, but man it hit the spot!

I’ve got some fun things planned for the last couple of days including at least one more recipe of my own, so stay tuned! I hope you’re enjoying vegan week so far.

Whole wheat breakfast biscuits (Alicia Silverstone recipe from The Kind Diet)

Whole wheat breakfast biscuit with Earth Balance butter and jelly (Alicia Silverstone recipe from The Kind Diet)

Veggie sausage, brown rice, avocado, salad

Snack of raw almonds

Coconut Bliss Naked Almond Fudge with cacao nibs on top

Falafel pita sandwich from Maoz, half eaten

See also Day 1, Day 2, Day 3, and Day 4 of this blogathon.

super-fruit breakfast! healthy food

This post was originally published as Day 3 : Eating Vegan by Laurel on Health Food blog. 

On to day 3! Yesterday I didn’t do much in the way of cooking, but had fun with leftovers and had a chance to hit up one of my favorite veggie-friendly to-go spots for dinner. But before I talk about the food, I wanted to quickly mention another great vegan book I checked out. It’s The Kind Diet by Alicia Silverstone. The book just came out in paperback and has a ton of great recipes, including her favorite Chocolate Peanut Butter Cups. Um, yes please! I’ll be sure to try out one of her recipes this week to share with you.

For breakfast yesterday I had coconut milk yogurt with strawberries and two pieces of sprouted grain toast with almond butter and Crofter’s superfruit jelly. I didn’t mention it for days 1 and 2, but first thing in the morning I always have english breakfast tea with a packet of stevia and a splash of either almond milk or unsweet coconut milk. I just love having a hot black tea in the morning.

I had leftover potato soup for lunch (see Day 1 recipe) but added a handful of fresh arugula on top to get some greens in. Later in the day (second lunch???) I had some leftover veggie pizza (see Day 2) and a handful of raw unsalted peanuts.

I stopped at Nanoosh for dinner. It’s a cute Mediterranean hummus spot (3 locations in NYC) with lots of yummy organic foods on the menu. I ordered a fresh mint tea and a quinoa salad with red peppers, red onions, walnuts, dried cranberries, and raisins. I also got the hummus mushroom wrap with tahini, greens, and onions. Good stuff! I was super full when I was done eating.

Tomorrow I have a dessert coming your way! Stay tuned. See also Day 1 and Day 2 of this marathon.

Breakfast coconut milk yogurt, fruit, and almond butter and jelly toast

English breakfast tea w/ unsweet coconut milk & stevia

Leftover potato soup w/ arugula

Snack of raw peanuts

Hot mint tea at Nanoosh

Mushroom hummus wrap from Nanoosh (with tahini, greens, and onions)

Quinoa salad from Nanoosh (with red peppers, red onions, walnuts, dried cranberries, and raisins)

Our food system and factory farms

This post was originally published as Day 1: Vegan Eating by Laurel on Health Food blog. 

It’s Day 1 of my “7 Days of Vegan Eating” blogathon! To celebrate the start of Spring, I’ll be posting recipes and sharing lots of vegan foods throughout the week, including foods I make at home and food I eat out at restaurants here in NYC. At the end of this week, I’m looking forward to the first ever NYC Vegetarian Food Festival in Chelsea. Should be fun!

Why am I doing this vegan blogathon? During the past few weeks I read Jonathan Safran Foer’s book Eating Animals and Alex Jamieson’s Living Vegan for Dummies. I’ve learned so much, including a lot of things that terrify me about our food system and factory farms, but on the bright side, these eye-opening reads made me excited about vegan cooking and I want to share that with you! If you’re not already a vegan or vegetarian, adding more plant-based meals to your diet and cutting down on your consumption of animals products is a huge step towards better health, clearer skin, and dramatically reducing your eco footprint.

On to the fun stuff! Yesterday I started my day with a bowl of granola, walnuts, bananas, strawberries, and So Delicious unsweetened coconut milk. Delicious and filling! Then I had a few errands to run before dance class, so I swung by Angelica’s Kitchen in the lower east side and ordered a Tempeh Reuben Sandwich with a side salad and a fresh carrot/apple juice. The sandwich has baked tempeh with caraway, cumin, tofu Russian dressing, sauerkraut, and lettuce on whole grain bread. It was warm and comforting on a cold day. Yes…we are still having freezing temperatures in NYC. But, at least the sun was out.

I was hungry again on my way home from class, so I ordered a little hummus and falafel snack from a small middle-eastern takeout restaurant and picked up groceries on my way home.

When I got home I relaxed for a few hours and watched Little Shop of Horrors on Netflix, so I didn’t end up making dinner for my boyfriend and I until after 9pm. But that’s pretty normal for us. I made asparagus with toasted pine nuts and fresh rosemary (using vegan Earth Balance butter to toast the pine nuts) and also a potato soup garnished with avocado and green onions. Here’s a recipe for the potato soup, plus a few pictures from the whole day.

I’ll be back tomorrow. Looking forward to sharing the rest of my week with you!

Potato Soup w/ Green Onions & Avocado (Vegan)
(makes about 4-6 servings)

2.5 lbs. white waxy potatoes
1 cup unsweetened coconut milk
1 quart vegetable stock (low sodium)
1 cup water
1 large yellow onion
3 cloves garlic
1 tsp. cumin
2 tbsp. extra virgin olive oil
Salt & pepper (to taste)
Avocado (for garnish)
Green onion (for garnish)

Chop up the onion and toss it into a soup pot with the olive oil over medium-low heat. Sauté for about 5 minutes until the onion begins to turn translucent, stirring frequently. Chop up the garlic, add it to the pot, and sauté for another couple of minutes. Meanwhile, peel the potatoes and chop them up into small cubes. Add the potatoes to the soup pot and pour in the quart of veggie stock and the cup of water. Add the tsp. of cumin and salt and pepper to taste (I used about 1 heaping tsp. salt and 1/2 tsp. black pepper). Bring up to a boil, then reduce heat and simmer for about 40 minutes, until the potatoes are very soft. Remove pot from heat. Puree the soup using a blender or food processor until very smooth. Pour the soup back in the pot and add the coconut milk. Stir to incorporate the milk and adjust any seasonings as necessary. Serve soup warm topped with plenty of diced avocado and green onions.

Tip: The unsweetened coconut milk (such as So Delicious brand) will not make your soup taste coconut-y. I promise! It is just a healthy vegan substitute for heavy cream, used to smooth out your soup and give it a nice creamy texture.

Breakfast granola, bananas, strawberries, walnuts, unsweetened coconut milk

Asparagus w/ fresh rosemary and tons of pine nuts

Tempeh Reuben Sandwich & Salad (from Angelica's Kitchen)

Jamaican Jerk Tofu is easy to prepare

This post was originally published as Jamaican Jerk Tofu by Laurel on Health Food blog.

Yesterday I was craving some spice in my life, so I made Jamaican jerk tofu served over brown rice and vegetables. This healthy dish packs a serious spicy punch and is easy to prepare, especially if you use a store-bought jerk marinade like I did. If you’re not into tofu, you could substitute chicken or extra vegetables.

Jamaican Jerk Tofu
(makes 4 servings)

Jamaican Jerk Tofu served over sautéed vegetables and brown rice

1 cup brown rice
2 cups water
Extra firm tofu (about 14 oz.)
1 cup jerk seasoning marinade
1 small habanero pepper, seeds and stem removed (optional)
3 cloves garlic
1 lg. green bell pepper
1 lg. yellow onion
1 cup grape tomatoes
1 handful fresh cilantro
2 green onions
Salt & pepper
Soy sauce

Put the brown rice and water in a pot and bring to a boil. Stir once then cover with a lid and reduce heat to a simmer. Cook for 50 minutes, then remove lid and fluff with a fork. Set aside.

Cut the tofu into long pieces, about 1/2 inch thick. Lay them out on a paper towel lined sheet pan and cover with more paper towels. Lightly press down with your hands or a flat plate to help remove liquid. When most of the excess liquid is gone, remove tofu from the pan and put in a bowl. Combine jerk seasoning marinade, garlic cloves, and habanero pepper in a food processor and blend until completely smooth. Pour the marinade on top of the tofu in the bowl and make sure all sides are covered. Marinade in the refrigerator for at least 30 minutes (a couple hours or more is ideal).

Meanwhile, chop up the bell pepper, onion, and grape tomatoes into big bite-sized pieces. Set aside. Heat up a grill pan or sauté pan over medium high heat and cook the tofu for about 4-5 minutes per side until they are dark golden brown. Remove cooked tofu from the pan, reduce heat to medium, and add in the bell pepper and onion. Stir vegetables around in the pan to coat them in any leftover marinade seasoning from the tofu. Once the onions and bell peppers begin to soften, add in the grape tomatoes and a sprinkle of salt and pepper. Stir and sauté for another minute or two. Remove from heat.

Scoop the brown rice into four bowls. Top with the sautéed vegetables. Cut the grilled tofu into smaller strips or cubes and add it to the bowls on top of the veggies. Chop up fresh cilantro and green onions and sprinkle on top of each bowl. Serve warm with soy sauce at the table to garnish.

Sautéed green peppers, onions, and tomatoes

Jerk-seasoned tofu cooking in the grill pan

Tip 1: I used a store-bought jerk seasoning marinade with all natural ingredients to save time and money on a weeknight dinner. Feel free to make your own marinade if you have the time! Tip 2: Habanero peppers are VERY HOT, so be careful if you’ve never used them before. I love the spicy flavor of this dish, but if you’re not used to a lot of heat, then consider leaving out the habanero pepper and serve the dish with hot sauce on the side. Tip 3: I like to cook my tofu in big pieces so it’s easier to turn in the pan. When it’s done cooking, I just quickly chop it into smaller pieces on my cutting board.

Heart-Healthy Lycopene

This post was originally published as Heart-Healthy Lycopene by Laurel on Health Food blog.

Lycopene is the healthy phytonutrient that gives the bright red color to produce such as watermelon and tomatoes. Studies show that lycopene helps keep your blood vessels in their best shape, prevents cancer, and keeps your cholesterol at healthy levels. Here are some of the best food sources of lycopene:

• Watermelon
• Tomatoes (red, orange, and tomato products)
• Pink grapefruit
• Guava
• Papaya

Summer is the perfect time of year to boost your lycopene intake because most of these fruits are in season. Here are a few lycopene-rich recipes to get you started:
Tomato, Cucumber, Onion, and Avocado (TCOA) Salad (Laurel’s recipe)
Caprese Salad (Laurel’s recipe)
Watermelon & Feta Salad with Pine Nuts (ChefMD recipe)
Papaya Green Onion Salad (Bobby Flay recipe)

Here’s a few ideas for summer parties. Puree fresh or frozen guava, papaya, or watermelon and mix them with lime juice and a shot of rum or tequila for a healthy cocktail. You can also chop up these fruits into small pieces, add fresh cilantro, lime, and jalapeno for a delicious salsa to put on top of grilled fish or to serve with chips.

Grilled fish tacos with tons of fresh vegetables

This post was originally published as Grilled Fish Tacos by Laurel on Health Food blog.

When I was little, I LOVED taco night. My Mom would chop up tons of fresh vegetables and let us build our own soft or hard tacos with a huge spread on the family table. We traditionally had lean beef tacos back then, but these days my favorite kind of tacos are shrimp or fish. Last year I posted my shrimp tacos recipe. These grilled fish tacos are pretty similar, but this time I made a spiced yogurt sauce to go on top. Plus, I didn’t feel the need to include specific amounts for the ingredients (that’s half the fun). Just make lots of toppings and either have enough for a whole family or plenty of leftovers.

Grilled Fish Tacos

Grilled fish tacos with tons of fresh ingredients.

Tacos:
Whole wheat or multigrain soft tortillas
Tilapia (or fresh white fish)
Mango
Red bell pepper
Red onion
Garlic
Avocado
Red-leaf or romaine lettuce
Extra virgin olive oil
Lime wedges
Hot sauce
Salt & pepper

Spiced yogurt topping:
1 cup yogurt
1 tsp. chili powder
1 tsp. cumin
1/2 lime
1 handful fresh cilantro, stems removed

Chop up the mango, lettuce, and avocado and set aside as toppings. Sprinkle some fresh lemon or lime juice on top of the avocado to prevent browning. Make the yogurt topping by mixing together the yogurt, chili powder, cumin, fresh cilantro, and the juice of half a lime. Set yogurt sauce aside with the toppings. Place tortillas in the oven to warm them (on the lowest heat setting). Season the tilapia with salt, pepper, and a light drizzle of olive oil, then grill on medium low for about 4-5 minutes on each side or until the fish turns white. Meanwhile, chop up the red onion and red bell pepper into slices and grill or sauté in a little olive oil over medium heat until they begin to soften. Chop up the garlic and add to the pan with the peppers and onions. Cook for another minute or two. Remove the fish and onions/peppers/garlic from the pans and place in bowls or plates on your table with the toppings and yogurt sauce. Remove the tortillas from the oven. Build the tacos and top with a dash of hot sauce.

Fish taco fixings: grilled tilapia, spiced yogurt sauce, mango, avocado, red leaf lettuce, red pepper, onions, garlic, and wheat tortillas.

Tip 1: Add some black beans or chili beans if you like them on your tacos or serve them as a side dish with grilled onions. Tip 2: If tomatoes are in season, they are also a great addition to this dish.

Grilled Crostini with Goat Cheese and ‘wichcraft Tomato Relish

This post was originally published as Easy & Elegant Dinner Party by Laurel on Health Food blog.

Last Saturday I had the chance to host a nice dinner party at my apartment with 14 friends. Calphalon and Williams-Sonoma recently teamed up to give a group of bloggers (including me!) the opportunity to host an “Easy & Elegant Dinner Party” in their own homes, using recipes from chef Michael Symon and Williams-Sonoma, and Calphalon’ Unison Nonstick cookware. When I got the opportunity, I happily agreed and invited a bunch of friends over to join the fun. Calphalon & Williams-Sonoma even sent me a big party pack in the mail which included: 2 brand new pieces of Calphalon Unison cookware (a round grill pan and round griddle), Michael Symon’s newest cookbook, a food stipend (to cover my grocery costs), and party favors for my guests (brand new slotted spoons from Calphalon). Eee! I was so excited.

On the day of the party I spent a bunch of time in the kitchen preparing for the meal. The recipes were easy, but it’s always a big job to cook enough food for over a dozen hungry people! I loved using the brand new Calphalon nonstick pans—they worked like a dream. I really recommend them if you’re looking for a new set of cookware.

Here was my menu for the night (you can download the recipes here!):

• Grilled Crostini with Goat Cheese and ‘wichcraft Tomato Relish
• Pork Tenderloin with Tomato Salad
• Garden Vegetable Skewers
• Lemon-Ricotta Blinis with Raspberry Sorbet
  

The recipes were overall pretty healthy but I tweaked a few things here and there. I used multigrain baguettes for the grilled crostini appetizer, bought all organic dairy products, and purchased my meat and produce from Whole Foods. I also served blueberry sorbet in addition to the raspberry sorbet for extra variety.

I think everyone’s favorite dish of the night was the pork tenderloin with tomato salad. The funny thing is my oven broke half-way through, so I had to finish the pork on my stovetop. I just put it back in the sear pan and covered it with a lid. Miraculously, the meat still came out delicious and moist and everyone was raving over it. Whew!! Plus, we all loved the fresh mint and toasted almonds in the salad. I was so thankful a few of my friends jumped in the kitchen to help me prepare the salad when I was having the oven crisis.

Once the party was over, I was soooo glad we opted to use disposable plates and cups! The clean-up job was a breeze considering we had that many people over.

Here’s a few pictures from the party. I hope you enjoy them! I want to give a big thanks to Williams-Sonoma and Calphalon for their generous party supplies and for inviting me to host the party. What a great opportunity!

Lots of love,

Laurel

Real crab meat recipes

This post was originally published as Healthy Crab Cakes by Laurel on Health Food blog.

 

Crab cakes are one of those things that I love, but they have to be done well. A bad crab cake is such a shame! I want it to be fresh with lots of real crab meat, plenty of fresh herbs and spices, and chopped vegetables. To help keep the patties together, I used avocado, whole wheat panko bread crumbs, and organic egg whites as healthy substitutes for the mayonnaise and regular bread crumbs that you often see in traditional crab cake recipes.

Crab Cakes
(makes 8-10 crab cakes)

Crab cake on a bed of red leaf lettuce.

1 lb. lump crab meat
1 avocado
2 garlic cloves
1/2 onion
3 stalks celery
1/2 red bell pepper
1 handful fresh cilantro
3/4 cup whole wheat panko bread crumbs
2 egg whites
1 tbsp. dijon mustard
2 tbsp. olive oil
1 tbsp. old bay seasoning
1/2 tsp. salt
1/2 tsp. pepper
Lemon juice (for topping)
Hot sauce (for topping)

Finely chop the onion, celery, and red bell pepper. Add the vegetables to a sauté pan with 1 tbsp. of olive oil and cook over medium heat for about 10 minutes, stirring frequently. Finely chop the garlic and add it to the pan with the old bay seasoning, salt, and pepper. Cook for another 2 minutes. Remove pan from the heat and set aside to cool. Put the crab meat in a big bowl. If it comes in a can, be sure to drain away any liquid (if necessary). 

Finely chop the cilantro, and add it to the bowl along with the bread crumbs, egg whites, and dijon mustard. Remove the skin and pit from the avocado, mash it up and add it to the bowl. Stir everything together, breaking up the crab meat as you go. 

Add in the vegetables from the sauté pan and mix well. Put the bowl in the refrigerator for about 20-30 minutes to chill. Take the bowl out and form the crab mixture into patties. Heat 1 tbsp. olive oil in a sauté or grill pan over medium heat and cook the crab cakes for about 4 minutes on each side until they turn golden brown. Drizzle a little lemon juice and hot sauce on top before serving.

Crab cake on a sprouted grain bun with red leaf lettuce, yellow mustard, and hot sauce.

Tip 1: If you want to make it a sandwich, do it healthy with a sprouted grain or wheat bun, yellow or spicy mustard, and lots of leafy greens (as shown above).

Tip 2: If your crab cakes are thick, you can cover the pan with a lid for a couple minutes while you’re cooking to ensure they are heated all the way through.

Tip 3: If you can’t find whole wheat panko bread crumbs (I use Ian’s Breadcrumbs), just look for regular whole wheat bread crumbs. Look for a brand with simple ingredients and no harmful additives.