Tofu, Broccoli and Sweet Potato Yellow Curry

My sister and I decided that we would embark on one month of clean eating this month. No sugar, no alcohol, minimally processed, no dairy, no white flour, no white rice and no bread or pasta. To be clear, this is NOT a New Year's resolution as I personally find those to be silly fodder and a great way to set people up for failure. What motivated us was not the start of a new year, but a desire to improve our energy levels and reduce the environmental stress on our bodies.

My sister will be the first to admit she is lazy when it comes to her diet and cooking. She would rather not eat at all than to be committed to the kitchen. This is very interesting to me as she always cooked for her kids growing up. Thankfully I am more than willing to take on the kitchen in all its glory. It has been a very long time since I have been motivated and excited to be in the kitchen, so this challenge has been good for my spirit as well as my body. I'll stop waxing philosophic and get to what you came here for...the food.

I love curry. I love making it myself even more. This gives me the freedom to add the veggies I love the most and leave out all the stuff that I usually pull out (think bamboo shoots). I scoured the internet for the perfect recipe and found elements from different recipes that sounded good, but just not quite what I was looking for in a curry. I'm not afraid of healthy fats. If you are, this might not be the recipe for you. It is full of colorful veggies and lots of flavor. This recipe is not as saucy as a lot of curries I've experienced in my culinary travels. This was by design as I wanted a version that could hold up on its own with or without rice. I went for no rice myself.  Feel free to sub your favorite veggies, but I recommend leaving the sweet potatoes as they add a beautiful creaminess to the texture.

Tofu, Broccoli and Sweet Potato Yellow Curry

4 Servings

1 large sweet potato, peeled and diced into 1/4 inch cubes

3 tablespoons coconut oil, separated (more if needed)

12 oz package of extra firm tofu, drained and pressed, diced into 1/2 inch cubes

1-2 tablespoons non-GMO corn starch or arrowroot powder

1 medium yellow or brown onion, diced

5 cloves minced garlic separated

3 tablespoons hot yellow curry powder (use milder if you aren't a fan of heat)

1 teaspoon cumin

1/2 - 1 t crushed red pepper flakes

1/4 teaspoon salt

1/8 teaspoon cardamom

pinch cayenne pepper

1 can coconut milk (you can use light if you are fat conscious)

1/2 cup rich vegetable broth

2 heads broccoli, cut into bit sized florets

1 large red bell pepper, diced

1/2 cup lightly packed cilantro, chopped (optional)

Sriracha or sambal olek (chili sauce) to taste

Preheat oven to 350. On a parchment lined rimmed baking sheet toss diced sweet potatoes with 1 tablespoon melted coconut oil and a bit of salt and pepper. Bake until softened but not mushy (check at about 15 minutes cook longer if needed). When they are done, remove from oven and set aside.

While the sweet potatoes are baking, pat the cubed tofu dry. Toss in corn starch to lightly coat. In a large skillet melt 1 tablespoon coconut oil over medium heat. Saute the tofu cubes until golden brown (turning half way through to brown evenly). You may have to do this in two  batches and add more oil depending on the size of your pan. Gently transfer tofu to a paper towel lined plate. 

In the same skillet melt 1 tablespoon coconut oil. Add onions and saute until they are softened and slightly translucent. Add 1/2 of the garlic and saute for 1 minute. Add dry spices and saute until fragrant (approximately 30 seconds). Pour in coconut milk and vegetable broth. Reduce heat to a low simmer. 

In another large skillet, saute the broccoli and peppers until they are al dente and bright in color, about 7 minutes. Add remaining garlic and saute for about 1 more minute being careful not to burn the garlic. Remove from heat. 

Add the tofu and the sweet potatoes to the onion/coconut milk mixture and heat through, about 3 minutes. Stir liquid mixture into the broccoli/pepper mixture and stir until combined. Cook slightly longer until all ingredients are heated (maybe another 3 minutes). Stir in cilantro if using. Ladle into 4 bowls on its own or over brown basmati rice. Season to taste with Sriracha (optional).

I hope you enjoy my foray into the world of curry. If you try the recipe, please leave a comment to let me know how it came out and how you liked it. Thanks for reading.

Chia - It's Not Just for Pets Anymore!

History and Cultivation

Chia seeds were a staple in the diet of ancient Aztecs, Mayans and Indians in the Southwest of the United States. The tiny seed was so revered at one point that they were used as currency.

Chia is currently cultivated and grown in Argentina, Mexico, Peru, Bolivia and Australia.  In Australia it is a relatively new crop compared to the seed’s ancient history in other parts of the world. Even though Australia is a relative newcomer to the chia arena, it is predicted they will become the largest producer of the seed.

Superfood Characteristics

The Oxford dictionary defines a superfood as “A nutrient-rich food considered to be especially beneficial for health and well-being”. This tiny seed truly fits this definition. Chia is a Mayan word that means “strength”.  Many health conscious athletes (especially distance runners) use the mighty chia to keep hydrated and energized during workouts. The unique gel they create allows liquid to stay in the body longer.

·      The health benefits are many:

• ·      Excellent protein source
• ·      One of the most concentrated sources of omega – 3 essential fatty acids
• ·      High in anti-oxidants
• ·      High in fiber
• ·      Excellent slow-releasing energy source
• ·      Support healthy muscle function
• ·      Anti-inflammatory and anti-viral properties
• ·      Aids in hydration

Chia vs. Flax

Chia can be used in many of the same ways that flax seed is used. As opposed to flax seed, chia is much more stable. Flax seeds go rancid very quickly and must be kept refrigerated or frozen to prevent spoiling. Flax seed are higher in omega-3 fatty acids; however, they must be ground in order to get the full benefit of the nutrients in the seed. Chia does not have to be ground to reap its nutritional benefit (although some research has shown that more nutrients become available when it is ground). Clearly Chia is the winner in the convenience category.

Chia is actually higher in fiber, calcium, phosphorus and selenium than its nutty counterpart. I want to make a point here; flax is still a super food in its own right and should be included in a healthy diet plan. It is higher than Chia in magnesium, potassium, and vitamin B1 and copper. Include them both regularly for well-balanced nutrition.

Here is a side by side compairison of Chia Seed vs. Flax Seed (1 oz. serving)

Data provided by nutritionaldata.self.com
*Data Provided by Health-Alicious-Ness.com
**Data Provided by Chiatrition Chia Seeds.com

Nutrient	Chia Seeds	Flax Seeds
Calories	137	150
Fat	9 g	12 g
Saturated Fat	1 g	1 g
Dietary Fiber	11 g	8 g
Carbohydrates	12.3 g	8.1 g
Protein	4.4 g	5.1 g
Calcium	177 mg	71.4 mg
Iron	1.7 mg**	1.6 mg
Phosphorus	265 mg	180 mg
Potassium	44.8 mg	228 mg
Zinc	1 mg	1.2 mg
Manganese	0.6 mg	0.7 mg
Selenium	15.5 mcg *	7.1 mcg
Omega-3 fatty acids	4915 mg	6388 mg
Omega-6 fatty acids	1620 mg	1655 mg

Chia in Food and Recipes

With all of chia’s health benefits, it is a great idea to add it to your daily eating plan. Here are some great ways to use chia in your kitchen:

• ·      Chia can be used as a substitute for eggs in many baked goods. To make a chia “egg” grind up 1 tablespoon of chia seeds and combine with 3 tablespoons of water. Let the mixture sit for at least 10 minutes to thicken.
• ·      Use chia to thicken stews, soups and gravies.
• ·      Thicken salad dressings with chia or just sprinkle seeds on top of a salad for extra crunch.
• ·      Make your own energy gels for working out. They are far healthier than the corn syrup and chemical ridden commercial versions.
• ·      Puddings are super easy to make with chia. There are plenty of flavor options: chocolate, vanilla and fruit to name a few. Below is a recipe I created with the fresh oranges from my tree.

Orange Dream Chia Pudding

Makes 4 servings

1 can light coconut milk
1/3 cup raw cashews
2 large oranges, peeled and cut into quarters
¼ cup white chia seeds
2 tablespoons organic coconut sugar
1 teaspoon vanilla extract

Combine all ingredients in high-speed blender until smooth. Taste for sweetness. If a sweeter pudding is desired, add another tablespoon of the organic coconut sugar. Pour into serving bowls and chill for at least one hour. Top with chopped fresh fruit and/or nuts as optional garnishes.

Vegan MOFO Day 17 - Iron Chef - Spicy Sour Soup

This week's iron chef challenge ingredients were lemon and ginger. I have a cold this week, so these ingredients were just what the doctor ordered. The citrus of the lemon coupled with the anti-oxidant power of ginger should get me well on the road to recovery. I was craving a healing, soothing, spicy soup to knock out the nasty germies that are invading.

I have to be honest, this one was truly "iron". I wanted to make something tonight and had no idea what I had to work with. We have let many lovely veggies go bad this week. I scoured the fridge and the pantry and came up with this kind of fiery, flavorful, yet simple soup.

Spicy Sour Soup

8 Servings

1 package extra firm tofu, pressed for an hour or longer
3 tablespoons peanut oil, divided
1 medium onion, finely diced
2-3 cloves garlic, minced
1 tablespoon minced ginger
3 hot red Thai chiles, finely minced
1/4 teaspoon five spice powder
1 cup snow peas
3 cups rich vegetable stock
8 oz. package cremini mushrooms
Juice of 1 lemon (approx 2 tablespoons)
1 cup water
2 tablespoons red miso
1 14 oz can light coconut milk

In a 10 inch iron skillet heat 2 tablespoons peanut oil over med-high heat. Dice the pressed tofu into 1/2 inch cubes. Saute tofu cubes in oil until browned and slightly crisp, stirring occassionally.

While tofu is browning, add remaining oil to large soup pot. Over medium heat saute onions, garlic, and ginger until onions start to soften. Add Thai chiles and saute for another 2 minutes. Add snow peas and 5 spice powder and saute for 3 more minutes. Deglaze with mirin. Add vegetable stock and heat to boiling. Reduce to simmering and add thinly sliced mushrooms. When mushrooms are slightly soft, 5-10 minutes, add lemon juice and stir. Make sure the broth does not come back to a boil. Dissolve miso in water. Add this mixture and coconut milk to soup pot. Stir in Sriracha (if you like it really hot add more to taste). Let simmer without boiling for about 5 more minutes so that flavors will come out. By this time the tofu should be nicely browned. Stir browned tofu into soup. Ladle and serve.

Vegan Bridal Shower Brunch and Hawaiian Quinoa Salad

I had the pleasure of coming out of catering retirement and catering a lovely bridal shower this weekend. The hostess (and a very dear friend) agreed to keep the fact that it was all vegan a secret from most of the guests until after everyone had a chance to try the goods. It was a great success. There were many happy tummies and requests for recipes. It was fun to serve food to such a nice bunch of people, who were very open minded about the vegan menu. The lovely bride seemed to enjoy the food too, which is the most important thing!! So for those of you who asked for the Hawaiian Quinoa Salad recipe, I am posting it here for you.

Hawaiian Quinoa Salad

Makes 8-10 Servings

1/2 medium white or yellow onion, diced small
2 cloves minced garlic
2 teaspoons toasted sesame oil
1 cup red inca quinoa (if you can't find red use regular)
1 1/4 cup quinoa
3 cups vegetable broth
1 cup light coconut milk

1 1/2 cup large red bell pepper, diced approx 1/4 inch
1 1/2 cup fresh pineapple, diced approx 1/4 inc (can sub canned but fresh is much better)
1 cup toasted macadamia nuts, coarsely choppped
6 green onions, sliced thinly

Dressing ingredients

1 1/2 Tablespoons white mellow miso
1 1/2 Tablespoons low sodium tamari or soy sauce
3 Tablespoons pineapple juice
1 1/2 teaspoons mirin
1 1/2 teaspoons seasoned rice or sushi vinegar
1 1/2 Tablespoons toasted sesame oil

In medium size saucepan saute onion and garlic in sesame oil until onions are softened (about 5 minutes). Add quinoa and saute until just toated. Add vegetable broth and coconut milk. Bring to a gentle boil and reduce heat to a simmer. Cover and cook until all liquid is absorbed and quinoa is cooked through (about 25 minutes). Make sure all liquid is absorbed or the salad will have quite a bit of liquid at the bottom. Let quinoa cool completely. While it is cooling dice the red pepper and pineapple. Chop the macadamia nuts. Slice the green onions. They look very pretty if you slice them at an angle. Fold these into the cooled quinoa until evenly distributed.

Stir together all of the dressing ingredients in a small bowl. Pour dressing slowly into the salad Let chill in the refrigerator at least 3 hours, preferably overnight.

Just a little FYI: The Coffee Chip Muffins, Toasted Coconut Mango Muffins, East Coast Blueberry Coffee Cake and both the Broccoli and Cauliflower Quiches were from the Vegan Brunch cookbook. The Mushroom and Leek tart was a recipe from the Voluptuous Vegan cookbook.

Vegan MOFO Day 11 - Iron Chef - Pears and Nuts

I missed yesterday due to travel once again. I am hoping to make up for lost time this weekend. To this end I bring you my contribution to this week's iron chef challenge. This week's ingredients were pears and any type of nuts. Apparently as a hypothyroid sufferer, I am supposed to avoid pears. I don't eat them very often, so I figured why not throw caution to the wind. I found some lovely local organic red bartlett pears at Whole Paycheck. They were so sweet and juicy, it was hard not to eat the plain, but I had a mission.

My original idea was to do something in puff pastry, but I didn't want to wait for it to thaw. Then I thought about taking the super easy route and making a smoothie. Suddenly this adventurous spirit came over me and I decided to do something I had never done before; create my own cheezecake recipe. Honestly I was concerned about screwing up something with lots of expensive ingredients, but what the hell, isn't that what being iron is all about anyway?

I bring you my very first original cheezecake style recipe.

Pear Maple Cheezecake with Toasted Pecan Oat Crust

For Crust

1 C chopped pecan pieces, toasted
1 C quick cooking oats
1 Tablespoon granulated cane sugar
1 teaspoon vanilla
1/4 cup Earth balance, melted

In food processor put pecans, oats, and sugar. Process until it resembles a meal. Drizzle melted Earth balance and vanilla over the mixture and blend with a fork.

For Filling

12 oz. package extra-firm silken tofu (preferably organic)
1 8 oz. containter non-hydrogenated toffutti cream cheese
2 Tablespoons light coconut milk
1 Tablespoon cornstarch
2 Tablespoons brandy
2/3 cup maple syrup
1 Tablespoon dark molasses
1 teaspoon vanilla
1/4 teaspoon cardamom
1/4 teaspoon nutmeg
pinch allspice

Preheat oven to 350. In food processor, crumble tofu. Add cream cheese and blend until smooth. Make a slurry with coconut milk and cornstarch. Add the slurry and the remaining ingredients and blend until smooth. Make sure to scrape sides a couple of times. Let mixture sit for 10 minutes. In the meantime, lighty oil a 9" springform pan. Press crust mixture on bottom. Pour filling on top of crust. Slice unpeeled pears in uniform thin slices. Arrange in a circle, slightly overlapping, starting from the center and working your way out to the edge of the pan. Bake at 350 for 30 minutes. After 30 minutes reduce heat to 325 and bake for 30 more minutes until cake only wiggles slightly. Cool to room temperature on a rack then refrigerate for 8 hours or overnight.

I haven't cut into it yet, so I am not sure how the recipe turned out. I wanted to type it up before I forgot how I made it. I will post a follow up here tomorrow when we cut into it. The filling pre-baking was really good. I have high hopes for this one!

The results are in. This is a wonderful fall treat. The crust is my favorite part. It is wheat free too! The maple, pecan, pear combination is really good. The texture came out very creamy and rich. I may add a bit more cornstarch to give it a slightly more firm texture, but it really is quite tasty as is. If you try the recipe, let me know how yours came out.

Vegan MOFO Day 4 - Iron Chef Challenge

For those of you who lurk on the PPK...and who doesn't? This challenge is brought to you by MBM. The surprise ingredients for this week were apple and ginger. This combination instantly brings to mind sweet delicacies of all kinds.

I wanted to go outside the dessert and sweets box and try something a little more fiery. I bring you Hot Apple Ginger and Tofu Curry! Here is the recipe. This was a total experiment and it worked out really well. It will probably be even better after sitting overnight.

Hot Apple Ginger and Tofu Curry

2 - 3 tablespoons canola oil
1 package extra firm tofu, cubed
2 ribs celery, medium dice
1 large white or yellow onion, medium dice
2-3 cloves garlic, minced
1 tablespoon fresh ginger, peeled and minced
2 gala apples
1 red bell pepper, medium dice
1 tablespoon hot curry powder
1 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon yellow mustard seeds, gently crushed in mortar and pestal
1/2 teaspoon red pepper flakes
1 teaspoon salt
2 tablespoons flour
1 1/2 cups veggie broth
1/2 cup lite coconut milk
1 teaspoon sriracha chili sauce
Chopped fresh parsley for garnish (optional)

In very large iron skillet or heavy bottomed pan heat oil over medium high heat. Lightly salt and pepper the tofu cubes. Cook them until browned and slightly crisped. Remove from pan and drain on paper towel. To the oil remaining in the pan add the celery, onions, garlic, and ginger. Saute until just softened, stirring occasionally. In the meantime peel and cut apple into small dice. Cook for about 5 minutes until slightly softened. Add the bell pepper and the dry spices. Cook for about 1 minute until fragrant. Stir in the flour and cook for about 2-3 more minutes. Add the vegetable broth and the coconut milk. Simmer for a few minutes until it starts to thicken. Add the browned tofu and the sriracha. Simmer on low for 10 more minutes. Salt and pepper to taste. Serve over steamed brown jasmine rice. Garnish with fresh parsley.