Archive for the ‘wheat free’ Category

  • Vegan Tuna Salad

    Date: 2012.02.27 | Category: American, food and recipes, Salads, wheat free | Response: 0

    Vegan Tuna Salad

    Every now and then, I feel like having a tuna salad or a tuna melt. But how could I make a tuna melt without tuna? Very easily, actually.  And I never have to worry about bones, mercury poisoning, innocent dolphins being caught and killed as collateral damage from the large nets that are used to capture tuna! At the rate we are raping the oceans, there won’t be any left very soon! So making mock tuna is a win, win, win! 

    One of my favorite way to make it, is to use chick peas because it gives a nice rich texture and flavor. You get all the good protein and none of the saturated fat that usually comes with it. And I guaranty that everyone that tries it,  will love it and ask for seconds. So make plenty, it keeps well! 

    INGREDIENTS for +4 people

    2 cans of chick peas (or prepare yourself the day before)
    1/2 cup vegenaise (eggless mayonnaise)
    2/3 cup minced celery
    1/3 cup minced dill pickle (not sweet relish!)
    ¼ cup nutritional yeast flakes
    2 green onions, minced
    2 teaspoon soy sauce
    1 teaspoon kelp powder*
    1 tbl capers (optional) 
    salt and pepper to taste

    Seaweed flakes


    *Kelp powder  and all seaweeds are so good for you. You will need some for this salad if you want it to taste like the ocean but not so fishy! You can use other seaweed if you don’t have kelp. A good place to find it is at Whole Foods in their bulk section or in the Asian section of your local grocery store (most carry a  mix of seaweed, toasted sesame seeds) or in Asian stores where you will find a greater selection and much lower prices!






    Mock tuna salad close up, Yum!

    The key to making mock tuna salad when using garbanzo beans is to create a mixture that resembles real tuna salad. To accomplish this I use a potato masher instead of a food processor. The risk you run if you use a food processor is to end up with something that looks more like hummus than tuna. Not that hummus isn’t delicious but it isn’t what we are making today!

    1. Start rinsing the chick peas under water and pour into a large bowl.
    2. Start mashing them with the potato masher. It will take a minute or so to go through the 2 cans. The goal is not to pulverize everything but to end up with something you cannot identify as chick peas. So look for whole beans and go for it.
    3. Add the Vegenaise, the celery, the relish and mix with a wooden spoon.
    4. Add the remaining ingredients, mix some more.
    5. Taste, see if you need salt and pepper.
    6. It is ready to enjoy at this point.
    7. If you want to scoop on top of a salad (like on the photo) I would refrigerate it for 30mn. Same for a sandwich.

    If you want to make a vegan tuna grilled sandwich, you can make it immediately. Toast some bread, spoon the tuna on it, sprinkle with some Daya cheese, cover with a lid and let it melt for a few minutes on medium heat or just put in the oven.
    What about a vegan ‘tuna’ casserole? Actually for the tuna casserole, I would use tvp instead of chick peas but that’s me!
    The fun never ends!

    Who said, you can’t have your tuna and eat it too?
    I just did! 



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  • Vegan Borscht – Beet Soup

    Date: 2012.01.19 | Category: Dairy free, food and recipes, Gluten-free recipes, Soups, wheat free | Response: 0

    Vegan Beet Soup

    I woke up early this morning to discover my garden covered by a thick blanket of snow. Every little branch had a layer, every item was covered perfectly. It was a scene straight out of a Japanese garden in the winter. Breathtaking!

    For some reason, all I could think about was making a nice borscht, the traditional beet soup. Luckily I happened to have beets in the refreigerator (I am not sure if I would have braved snowy roads for it though!)

    It is so easy to make and has such a wonderful unique flavor. The color is pretty amazing too.

    While the original recipe calls for some sausage, it so doesn’t need it. I even made it without onion and garlic because a friend of mine came for dinner and she doesn’t eat them and it was awesome. A little sweet, a little sour, yet I added nothing to make it sour.


    3-4 medium red beets, peeled and shredded
    2 large carrots peeled and shredded
    3 medium potatoes peeled and cubed
    1 medium onion chopped
    1 clove of garlic minced
    1 tbl vegetable oil
    1/2 can of tomato sauce
    1 tsp sugar
    4-5 cups of water with vegetable broth (or more if you like it more liquid)
    Vegan sour cream for topping


    1. Stir fry the onion and garlic in a little oil
    2. Shred the beets, then the carrots
    3. Cube the potatoes.
    4. Add the shredded vegetables to the onion, mix everything.
    5. Place into a cooking pot, add the water and broth over medium heat for 15mn or so.
    6. Add the tsp of sugar and tomato sauce at the very end and turn of the heat.
    7. Serve the soup into nice bowls and top with some vegan sour cream. You can also sprinkle with some fresh chives,green onions or parsley but it isn’t necessary.

    Bon appétit !

    Snowy scene

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  • Purple Yam

    Date: 2011.11.04 | Category: Breakfast, Dairy free, gluten free recipes, wheat free | Response: 0

    Sorry folks, it has been a while that I have posted a recipe. I have been busy preparing and teaching classes. But I do want to share something I discovered last week.

    I was shopping at an Asian grocery store for one of my classes
    and noticed in the vegetable section next to the potatoes some purple yams.
    They didn’t look very special on the outside. Actually, they looked similar to the plain yam with the shape of butternut squash. But I had just listened the evening before to a very interesting presentation on the power of plant-based nutrition. And one of the thing I learned that evening, was the darker the food, the more phyto nutrients it contains. That would explain while kale is at the top of the leafy green vegetable family and so good for you. So when I saw purple yams, I had to get some.

    Baked purple yam

    I really wanted to taste them so I  just roasted them without adding anything and OMG! I never tasted something so exquisite. The sweeteness was unbelievable, almost like a fruit. It is now my new breakfast. You only need one to make you feel full and satisfied.

    Now I have had one every morning. It is delicious even cold, easy to carry if you want to take it with you for a morning or afternoon snack.
    You can peel one and mash it and pour some nut or soy milk and nuts for your kids.

    What is wonderful about this type of yam is that you don’t need to add any sweetener. Just the vegetable and nothing else. That’s fast food the way Mother Nature intended it!

    This is a great item to bring if you going camping. It is cheap, easy to roast on an open fire, a great hand warmer in cold nights! What’s not to like!

    From a nutrition standpoint:

    A serving provides B6, vitamin A,  5% of the daily value for vitamin C, fiber, plus antioxidants. It has no fat or cholesterol.
    The jury is out about potassium. Some sources say it contains a good amount, other say it doesn’t.

    It also has a good sense of humor! I wanted to take a photo so that you can see the deep purple and the shape. And then, I turned the plate around and just about peed in my pants when I looked at the photo. See for yourself!

    Purple Yam or cool dog?


    Can you see it?

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    Date: 2011.08.22 | Category: Dairy free, food and recipes, gluten free recipes, heart healthy foods, Salads, sprouting, wheat free | Response: 2

    With the plethora of fresh vegetables available this time of the year in our own gardens, why not indulge in a healthy salad, bursting with colors, textures, flavors and nutrition?

    Fresh corn is available in stores at the moment (choose organic over conventional since most of the corn grown today is genetically modified to feed cattles and farm animals).

    One of my favorite addition for this healthy salad is mung Bean sprouts. It is one of the easiest thing to sprout. You can’t mess it up regardless of the temperature, even if you don’t rinse them twice a day as it is usually required for other types of seeds or beans. They also keep refrigerated for almost a week.

    Mung beans sprouts are crunchy and produce a slight nutty flavor, making them a perfect addition to most salads and wraps.

    They may seem small and plain but don’t let this fool you. They pack a lot of nutrition in every bite. 1 cup of raw mung beans contains 3 grams of protein. It is an excellent source of folate (vitamin B for DNA and blood cells) and manganese, a mineral essential for a healthy metabolism and bone formation.

    1-2 cups of mung bean sprouts
    1 cup fresh corn kernels
    1/3 cup of diced red onion
    1/2 cup fresh or blanched green beans 
    1/2 diced avocado 
    1 grated carrots
    2 Tbl pine nuts (optional)
    2 Tbl grated coconut powder (unsweetened) optional
    Fresh mint or coriander leaves

    Salad dressing: 
    I usually don’t buy salad dressing because I have been disappointed by most of them and because they always add all kind of weird stuff to make it thick. Since it only takes less than a minute to make it why not?

    2 Tbl olive oil
    1 Tbl balsamic vinegar
    1 tsp lemon
    1 Tbl nutritional yeast
    salt, pepper to taste

    By the way, this salad tastes even better if refrigerated over night.
    I used the leftover to make a wrap with collard leaves from my garden. Talk about fresh!

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    Date: 2011.06.16 | Category: Dairy free, Entrees, food and recipes, gluten free recipes, Gluten-free recipes, heart healthy foods, wheat free | Response: 0

    Nature is such a wonderful thing we take for granted.
    Last fall, I discovered some potatoes that I had completely forgotten about and as a result had sprouted in the back of my pantry. I proceeded by cutting them into small pieces, each with a sprout and planted them in my garden covering them with thick layer of leave mulch. I knew that not much grows in the winter in the Northwest but hoped that something will come out eventually out of it. And it did. Beautiful leaves grew a few months ago and some potatoes even appeared. It was time to harvest. Wow, so many beautiful little potatoes. It was like a treasure hunt. And when I thought I was done, more were found.

    And the funny thing is that the original pieces of potatoes were still almost intact in the ground, and yet they had produced a whole family of little ones.  Next to the potatoes, some leeks also grew. And when you have potatoes and leeks, what do you do? You make potato leek soup, oven roasted vegies or a great stir-fry. We did all three.

    New potatoes are only harvested in the spring and summer so look out for them in the stores or better, grow your own. Eat with the season to  What is really unique about them is that they have a thinner skin and a high moisture content which gives them a creamy texture. They are usually used as side dish but why not making them the star of the show?

    You can lightly steam the potatoes and stir fry them with a little garlic, green onion, salt and pepper and any other condiment you like. Potatoes goes really well with rosemary for example for something different. That’s what we did in the photo. Super simple, quick and delicious. I added some vegan sausages for a little quick protein.

    Leeks are essentially giant green onions. They are from the same alium family. In terms of nutrition, leeks are a great source of vitamin C as well as iron and fiber, they are known for helping the blood and the heart.
    In terms of handling leeks, you always want to check and wash the dirt of the bottom after removing the roots. You can also stir fry the leeks with a little water and salt.

    The finished product:

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    Date: 2011.05.23 | Category: Entrees, food and recipes, gluten free recipes, Salads, Snacks, Soy-Tofu, wheat free | Response: 3

    Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curly kale are great for salads. Dinosaur kale works great steamed or in stews. Don’t take my word for it, try it out.

    Kale is the star of the dark-green leafy vegetables family.
    It is so easy to grow that everyone should have a patch with some in their garden. If you don’t have space or time to grow some, get some at your local farmer’s market. Make sure to wash it well to remove any dirt.

    Is Kale a superfood? You bet it is.

    It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That’s impressive.

    Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anti cancerous and antioxidant properties. 
    Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.


    There are several varieties of kale available in local stores:
    Curly kale: most commonly found in store, it has a thick fibrous stalk that must be removed. Use younger leaves in salads.
    Dinosaur kale (a.k.a Lacianto): has dark blue-green leaves. Is great for making kale chips.
    Red Russian kale: resemble a large oak leaf with a purple stem, the sweetest of all 4 types, best used in salads. Is the most tender of all types.
    Redbor kale (deep purple) toughest, should mostly be cooked or use as an ornamental plant.

    In your morning shake (Frozen banana, fruit juice, berries, protein powder…)
    1) As a salad
    2) Sauted
    3) As chips

    Harvest from the garden

    As a Salad:
    Because it is quite fibrous, you will need to first remove the stem (especially for dinosaur and curly kale). This can be done by simply pulling the sides of the leaf while holding the stem or you can use an herb stripper to speed up the process and save your finger nails! Like the Chef’n Kale, Chard, Collard Greens and Herb Stripper.

    You will need to add some lemon juice with a little sea salt and olive oil to tenderize it. Depending on the type of kale you are using you can massage the kale to break down the fiber and tenderize it while tossing it with the lemon dressing. I definitely do not believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.

    Basic salad dressing:
    Juice from 1 lemon
    1 Tbl olive oil
    1 Tbl flax seed oil
    1 Tbl nutritional yeast
    Garlic powder
    To add some omega 3, add some flax seed oil to the dressing

    Sauteed Kale
    Mince some garlic and a little olive oil.
    Chop some of your favorite kale, add to the garlic.
    Sprinkle with a little salt.

    Kale Chips
    Forget commercial processed chips and make your own healthy version packed with nutrition.

    Preheat your oven to 350F.
    Wash your hands.
    Cut of the stem and tear off a large bunch of curly kale into small pieces.
    Spread the pieces onto a baking sheet making sure that they don’t overlap.
    Bake for 12 to 15 minutes until they are crispy.
    Remove from oven and put into a large bowl.
    Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too).
    Toss gently with your hands
    Serve immediately.
    Keeps in an airtight container at room temperature. But do not refrigerate.

    Braised Tofu
    Slice firm tofu and pat dry in a clean cotton towel.
    Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
    Pan fry the tofu in a little oil until crisp. Flip each side.
    Sprinkle some soy sauce towards the end.
    You can also grate fresh ginger to the soy sauce for additional flavoring.
    Serve the salad and place the braised tofu on top.

    Et voilà !
    Bon appétit

    I don’t have a big kitchen with huge amount of storage so I can’t collect a lot of cool kitchen gadgets. However, there are a few that I use on a daily basis when it comes to handling herbs and leafy greens.  They are:

    Herb gadgets

    Jenaluca Herb Scissors Stainless... (Read Reviews)
    Chef'n Kale, Chard, Collard Greens... (Read Reviews)
    PL8 Fresh Herb Saver PL8 1200 (Read Reviews)
    Chef'n SpiceCube Herb Freezer... (Read Reviews)
    Chef'n Zipstrip Herb Stripper (Read Reviews)
    Was $65.87
    Buy together now for $58.91
    You Save $6.96 (11%) Price Last Updated: 3:04am, 10th October 2015 More Info
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    Date: 2011.04.24 | Category: casserole, Entrees, food and recipes, gluten free recipes, Gluten-free recipes, wheat free | Response: 0

    Earth Day Portland


    What a glorious day today was.
    Quite appropriate for Earthday.

    I love Portland. As in most cities accross the US, Portland had its celebration of all good things for the earth, found locally, built sustainably, with respect to the earth and all its inhabitants, in music, artful displays, bringing together young and old, two legged, lots of four legged…what a party! And when time came to eat, we found a vegan hot dog stand! Pretty cool or what? Most of the other choices were mostly vegetarian (there was one stand barbecuing animal parts). We had three options: Vegan kielbassa, beer brat and regular hot dog, all made by Tofurky! With all the toppings of course. And on the way out, a few hours later, a vegan bake sale that raised money for several animal sanctuaries. Usually, we try to cut down on sweets, but given the cause, We had to pitch in, someone has to do it! It is my story and I am sticking to it.

    Once home, we had a craving for something stewy. I had a few vegetables, some cornmeal. Plenty enough to make a nice vegetable medley with some rich polenta (we had rice the day before!)


    1/2 onion sliced

    2 cloves of garlic
    1 Tbl balsamic vinegar
    1-2 Tbl soy sauce
    1 medium zuchini diced
    2 medium tomatoes diced
    1 pepper (bell or poblano)
    1 can of white beans rinced
    1 cup of firm tofu diced
    1 tsp cumin powder
    1 tsp oil
    salt & pepper


      1. Heat oil in a large frying pan, add the onions and stir.
      2. After 1 minute, add the balsamic vinegar and stir to caramelize them. Add salt, garlic, stir some more.
      3. In a separate frying pan, heat a little oil, and pan fry the pepper and the tofu and the cumin.
      4. Add salt and pepper to taste. When the tofu is browned and the pepper lightly softened, remove from the heat.
      5. Add the tomatoes and zuchini to the onion mixture and gently heat up for a few minutes.
      6. Add the peppers. Turn heat off and cover.
    1. Now time to prepare the polenta


    3 cups of water

    1 cup of cornmeal
    1 Tbl vegan butter
    1 cube of vegetable bouillon
    2 Tbl nutrtional yeast
    salt & pepper to taste
    1. Bring the water, broth, vegan butter, salt and pepper to a boil, turn down to medium heat.
    2. Add the polenta in a thin, steady stream, stirring constantly. Don’t add it too quickly, because you risk making the polenta lumpy.
    3. Cook slowly, stirring constantly, over very low heat. Be careful because the hot polenta will turn into molten lava in no time and may spatter as it cooks, so use a long-handled wooden spoon and long sleeve (just kidding for the sleeves). Stay at a distance from the stove to be on the safe side. It may take up to 15mn for the polenta to be cooked.
    4. Try it and if it tastes gritty, it isn’t ready.
    5. Add the nutritional yeast at the very end when it is cooked, this will provide a cheezy taste to it and lots of vitamin B.
    6. Immediately spoon the polenta while it is soft next to the vegetables.

    Bon appétit

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  • CROSTINI DI POLENTA (Polenta sticks)

    Date: 2011.03.22 | Category: appetizers, Entrees, food and recipes, Vegan, wheat free | Response: 0

    Pronounced “Po-len-tah”, this native dish of Italy is made with ground yellow or white cornmeal. Unlike grits, which is corn that has been soaked and processed to remove the tough outer hull, polenta has the hull and is therefore more nutritious and less processed.

    If you are tired of rice, pasta, quinoa or other grains, you can make something really good with this simple staple. Try to buy organic cornmeal because 80% of the corn grown in the US is genetically modified to be fed to cattles and other farm animals (there isn’t enough grazing land to feed 10 billion of them!) Come to think of it, it is outrageous that this ancient plant native to the Americas, that was available in so many diverse types has been reduced to a patented engineered seed that has taken over the market.  Don’t get me started on this!

    But I digress, what is nice about it, is that you can make it in all different ways. You can serve it soft like mash potatoes for a rustic meal (a little like grits). Want to impress your guests? Make thick slices, balls, patties or sticks for an appetizer. Can you see the possibilities?

    It is quite versatile, you can serve it with your favorite sauces, maybe a tomato sauce, a curry or mushroom cream sauce. In the photo, I simply pan fried it until it is golden brown and crispy and served it with a dipping sauce. You can also grill it. You can even serve it sweet for breakfast on a cold winter day. When cooked polenta takes on a smooth, creamy texture But don’t stop there, pour it into a dish, let it cool off. Then you can slice it. 

    There are 2 kinds of polenta (cornmeal). Most stores carry the regular kind but you can sometimes also find instant polenta, which cooks much faster. I don’t mind using the regular kind, because I am in the kitchen usually preparing the sauce while it cooks. This way, it is nice, cooks over medium heat. No rush, no stress. That’s my motto and I am sticking to it!

    Similar to other grains, you need to boil water, add salt and grain, and simmer until tender (approximately 30-45mn). The ratio for the basic recipe is 3 parts liquid to 1 part polenta. You will need to stir every 10mn to keep it from sticking or turning lumpy. If you want a softer result, add a little more water.

    Basic ingredients are:
        3 cups water
       1 tsp. salt
       1 Tb vegan butter
       1 cup cornmeal

    NOTE: For fancier versions, you can use vegetable or mushroom broth, instead of water.
    You can also add spices, herbs, chopped olives to change its flavor and appearance (you can see the herbs in the close-up photo above).
    Get creative.

    When the polenta is cooked, transfer it to a greased loaf pan.
    Let it cool off for a few hours or refrigerate, then cut the polenta into slices.
    You can either pan fry it or use an electric grill (like in the photo) and grill the sticks with very little oil for a low fat version. That’s pretty cool.
    Serve with your favorite dipping sauce.
    E tutto (that’s it, in Italian!)
    Buon appetito!

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    Date: 2011.03.07 | Category: food and recipes, gluten free recipes, wheat free | Response: 0










    This dish brings the strength and flavors of the earth to your table through the mushrooms and the potatoes, both living in and from the soil. Portobellos are great meat substitute because of their texture. You can use them in burgers, sandwiches, soups and so much more. This dish may look fancy but it isn’t very complicated to prepare.
    It is highly flavored but low fat. It was inspired by a lovely dish I had at one of my favorite vegan restaurants in Portland called “Portobello Trattoria”. I just found out that in addition to being delicious, organic and vegan, they also only serve local and seasonal products and do not buy any products made by large corporations! That’s something.

    But I digress…Living in the Northwest, I now have access to an amazing choice of wild mushrooms. And you know what this  means? Lots of mushrooms dishes coming! Yum! And since mash potatoes are always hit at home, why not combining them but in an elegant way.


    4 large potatoes (2 per person usually)
    2 Portobello mushrooms (1 per person)
    1/2 cup sliced green onions
    1 Tbl Balsamic vinegar
    Garlic (2 cloves)
    1 cup of water with mushroom broth (comes in cubes or powder)
    2 cups snow peas
    Salt, pepper


    1. In a large pot, boil some water with salt and add the potatoes. Make sure there is enough water to cover them well. Cook until tender but not mush.
    2. Gently rince the portobello mushrooms to remove debris and slice them not too thin or the slices will fall apart when cooked. Have you ever noticed that the slices look just like the tail of a whale as it dives down in the ocean? If you have young kids around the house, this should get them entertained while you are preparing the meal!
    3. Mince the garlic.
    4. Pour hot water over mushroom broth or dry mushrooms, cover and set aside.
    5. In a non-sticky frying pan, heat up a teaspoon of oil, add the minced garlic and the  green onions on top. Quickly move around the pan over medium heat so that it doesn’t burn. Place the slices of Portobello mushrooms in the pan without overlapping them. You may need 2 pans to do this, depending on how many mushrooms you are preparing. Drizzle a little balsamic vinegar making sure that you have some on every pieces and sprinkle a dash of salt. The vinegar will bring the sweetness out and caramelize them. Gently shake the pan so that nothing sticks and the juices are well mixed. Flip each slice and place a lid on top and lower the heat. You can remove from the heat when the juices have been lightly reabsorbed. Set aside covered.

    When the potatoes are cooked, with the help of a slotted spoon, scoop out the potatoes and place them in a blender, pour a little of the mushroom broth, some salt and pepper (garlic powder). Blend slowly at first, push down the potatoes if they need a little help, add broth very sparingly otherwise it will be too mushy and wet. Taste and season as you like.
    Now, who said you had to put a lot of butter in your mash potatoes to make them taste good? All you have to do is use some of the cooking water instead of milk and just a little of vegan butter (Earth Balance) when you serve it. That’s it!


    Heat up a tsp of oil in a frying pan, when hot, pour the snow peas and quickly move them around, sprinkle a little salt and you can also add a few Tbl of mushroom broth and cover for a minute. Lift the cover, let the steam come down. Mix well, remove from heat  and set aside on a plate.

    This is up to you. I used a soup plate, made a dome in the middle with the mash potatoes, layered the portobellos on top and garnished the sides with the snap peas. Bon appétit!

    A serving of mushroom has no cholesterol, 5 mg sodium and 2.1 g protein. A 2/3 cup serving of Portobello mushrooms has as much potassium as a banana and good calcium too and only 26 calories per mushroom.

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  • TOFU SCRAMBLE, the Breakfast of Champions

    Date: 2011.03.01 | Category: Breakfast, food and recipes, gluten free recipes, heart healthy foods, Soy-Tofu, wheat free | Response: 0

    Tofu Scramble
    Sleeping in!

    When Sunday comes and we get to sleep in a little and start the day more slowly, we usually feel a bit more hungry than usual. And the one thing that everyone seems to agree on is a nice tofu scramble. You can serve it with toasted bread (rye is great with it), some fresh vegetables on the side or if you have more time, make some pan-fried potatoes for a true American classic. And if you really want to be decadent, serve both bread and potatoes!

    This is truly the easiest dish you can put together without even being fully awake. Which could easily happen on a Sunday morning… There is no way you can mess this one up.

    Pretty much any vegetable you have in your refrigerator can be added to it (with the exception of root vegetables like carrots that would need a little tenderizing first). The trick is to dice everything pretty small so that you barely cook your vegetables, get a nice crisp texture and get most of the nutrients in the process. I like to have different kinds of greens and red veggies for the visual effect and whatever fresh herbs I have on hand (dried will work fine too). The usual culprits we have at home are zucchinis, snow and snap peas, green onions, green beans, mushrooms, tomatoes… we usually stay away from bell peppers because a lot of people don’t digest them well.


    •    1 package of organic* firm tofu drained on a towel
    •    2-4 Tbl nutritional yeast
    •    1 tsp or more of turmeric** for color (turmeric does have a unique flavor, so experiment with a little at first,  then add more if you want a deeper yellow color).  
    •    1 tsp or more of garlic and onion powder
    •    1/2 cup green onions minced
    •    1 tsp ground flax seed (optional)
    •    Vegan cheese like Daiya (optional)
    •    Combination of vegetables finely diced
    •    Fresh herbs (Basil or cilantro) optional 
    1. With clean hands, break the tofu in a bowl to loosen up the pieces.
    2. I prefer not leaving large chunks as they tend to not absorb as much flavor and come out bland. We like all our bites to be equally flavored!
    3. Sprinkle the yeast first and mix,  then the turmeric, garlic and onion powder and salt, mix some more.
    4. Add the green onions and other dried herbs of your liking.
    5. Heat up a large frying pan with 1 tsp of oil, making sure the oil is evenly coating the pan
    6. Pour the tofu mixture and gently stir over medium heat.
    7. You can start toasting the bread or preparing the salad while this is cooking because it doesn’t take much time to finish the scramble at this point.
    8. Now add the finely diced vegetables, mix well and cook a few more minutes. Taste and add seasonings if you want. Sprinkle some vegan cheese, turn of the heat and cover with a lidd.
    9. Serve as mentioned at the top. Chop from fresh herbs available and place on top.

    Bon appétit! So, this isn’t a Julia Child fancy dish but it does the trick every time, plus depending on what vegies I have in the fridge, it is never the same.

    If you are in a Mexican mood, add some salsa and chilis and serve with corn chips or a warmed tortilla and a side of black beans.
    If you feel like adding an Indian touch, you could add some curry to the spices and eat with chapattis.

    * Organic tofu is really important because a good part of the soy grown today is fed to livestock along with the all-pervasive corn (I swear, a cob of corn should be added to the American flag for the amount we are growing and consuming). So much of these two crops have been genetically modified and no serious clinical study was ever done on human population prior to introducing these new seeds. The reason being that since it would ‘mostly’ be given to animals and they seem to handle it just fine! I love the FDA’s (Food and Drugs Administration) logic. If they can take it, why shouldn’t we! The problem with GMO corn and Soy, but mostly corn is that it is in so many by-products today, that if the manufacturers were to label GMO ingredients on their products, the vast majority of the products sold in stores would have to list GMO ingredients and traces on their packaging. So Stick to organic when it comes to soy/tofu and for corn, good luck, this may be a little more difficult.
    If you want to find out more about the largest producer of GMO products and how to protect yourself, click here.

    ** The active ingredient in turmeric is called curcumin. It is known for its antioxidant, anti-inflammatory, antibacterial, stomach-soothing, and liver-and heart-protecting effects.
    In India, it is used to aid for digestive disturbances and as a treatment for fever, infections, dysentery, arthritis, jaundice and other liver problems
    In China it is used to treat liver and gallbladder problems, stop bleeding, and relieve chest congestion and menstrual discomforts
    Given that it not only improves blood circulation but also helps prevent blood clot, turmeric offers some protection against heart attacks and strokes, the biggest killers in the US.
    For more information on this herb and how to use it, go to:

    Tofu scramble delivers an impressive 4.8g of dietary fiber and 24.2g of protein per serving. Not bad for a humble bean!

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