Category: Calcium Sources

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Kale Quinoa Salad

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We love this meal so much we probably have it twice a week, at least! It’s what I make when I’m short on time or don’t feel like putting too much thought into dinner. A “lazy lady’s dinner,” if you will.
This salad is rugged. Yeah, that’s right. I used “rugged” and “salad” in the same sentence. There is something about raw lacinato kale that is so strong and hearty and, well, rugged! Plus, kale is part of the cruciferous vegetable family, making it a true nutritional powerhouse. In fact, The World’s Healthiest Foods Foundation describes kale as “one of the healthiest vegetables around.” It has risk-lowering benefits for at least five types of cancers (bladder, breast, colon, ovary, and prostate) and has a cholesterol-lowering ability comparable to the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol). That’s a whole lot of nutrition in a meal that takes only 20 minutes at most!
Tip: I keep a constant supply of Goldhouse Gold Dressing in my fridge. I always double or triple the recipe and store it in a HUGE Manischewitz bottle. (Don’t ask… My husband loves Manischewitz.)  That way it’s ready whenever I need it, which is pretty much all the time because it’s SO good and it tastes delicious on practically everything.

(Serves 2 hearty eaters)

Ingredients:
1.5 cups dry quinoa
3 cups water
1 bunch of kale
1/4 cup shelled pistachios or walnuts, roughly chopped
1/2 cup dried cherries, raisins, or dried currants
Goldhouse Gold Dressing

Instructions:
1. Place quinoa in a dry medium saucepan and toast over medium-high flame for 3 minutes. Add water and bring to a boil. Then reduce heat to low and cover for 18-20 minutes until each quinoa has a curly little tail. It should be very fluffy like cooked couscous, not wet or porridge-y.
2. Meanwhile, finely chop the kale and place into a large salad bowl. Add the nuts and dried fruit of choice.
3. When the quinoa is done add it to the kale mix. Drizzle with Goldhouse Gold Dressing and fresh pepper to taste. De-lish!

Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

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Spicy Edamame Salad

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Ingredients:
12 oz shelled, cooked and cooled edamame
1/4 cup diced onion
1/2 cup tightly packed fresh cilantro leaves
1 large garlic clove, sliced
1/4 cup freshly squeezed lemon juice
1 tablespoon brown miso
1 teaspoon kosher salt
1 teaspoon red chili paste
1/4 teaspoon freshly ground black pepper
Instructions:
1. Place the onion, cilantro, garlic, lemon juice, miso, salt, chili paste and pepper into a large bowl and whisk.
2. Add the boiled edamame and stir.
3. Mash with a fork to desired level of mushiness or chunkiness. Serve as is or with whole wheat pita.
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Tangy Tofu + Bok Choy + Shiitake

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     I’ve made a dish similar to this one a few times before and it’s gone over pretty well. But recently I decided to shake things up and make a few changes to the recipe (actually, I just forgot to buy one of the ingredients). Anyway, the alterations were a huge hit with Mr. Goldhouse, who declared this dish to be his “probably new favorite.” The delicious tangy flavor oozes into everything and because the tofu, bok choy, and shiitake mushrooms have such distinct textures, each bite is uniquely flavorful. Highly recommended!

Ingredients:

1/4 cup reduced sodium soy sauce
1/4 cup brown rice vinegar
1 tablespoon white miso
3 garlic cloves, minced
12 oz. firm silken tofu, drained and cut into 1/2-in cubes or crumbled
1 large head (or 2 small heads) of bok choy
2 cups sliced shiitake mushroom caps
Instructions:
1. Whisk soy sauce, rice vinegar, miso and garlic in a medium bowl. Gently stir in the tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally if necessary.
2. Drain the tofu, reserving the marinade. Add mushrooms to a large skillet or wok over medium-high heat and cook for 2 minutes, stirring often.
3. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
4. Shred the bok choy leaves over the pot, stirring them occasionally. Once all the leaves have been added, pour in any remaining marinade and stir everything together constantly for 3 minutes.
5. Reduce the heat and cover the pan for 3-5 minutes, less if you like your bok choy crunchy and more is you like it mushier.
6. Serve with brown rice if you desire. Enjoy!
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Peanut-Ginger Tofu with Mushrooms + Spinach

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     This is one of my favorite dishes to serve to non-vegan guests, especially those who might assume vegan eating is bland or not hearty enough. The ginger peanut sauce is so flavorful and the combination of mushrooms and tofu make for a great chewy mouthfeel that meat-eaters are used to. Plus, this dish is loaded with tons of protein, not to mention fiber, iron, vitamin D, folate, zinc, calcium, vitamin C, and countless more antioxidants. If you are looking to inspire non-vegans, this dish will impress, without fail. 
 
(Serves 4)
 
Ingredients:
4 cups cooked brown rice
Sauce:

Note: People REALLY love this sauce, so don’t be afraid to double it. It won’t go to waste!
5 tablespoons water
4 tablespoons chunky natural peanut butter
2 tablespoon rice vinegar or white vinegar
1 tablespoon reduced-sodium soy sauce or tamari
1-2 tablespoons agave
1-2 tablespoons minced ginger (more if you like ginger)
2 cloves garlic, minced
Tofu + Vegetables:
14 oz. extra-firm tofu
2 teaspoons vegetable broth or water
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced

Instructions:
1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, agave, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
3. Heat vegetable broth or water in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
5. Serve over brown rice. Enjoy!

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Tofu Stir-Fry w/ Seaweed, Carrots, and Edamame

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Ingredients:
1  cup  dried arame or other shredded seaweed (1 ounce)
1  pound  firm or extra-firm tofu, drained and cut into cubes
1 tsp sesame oil
1 1/2  cups  julienne-cut carrot (1 pound)
2  green onions, thinly sliced
2  tablespoons  minced peeled fresh ginger
2  tablespoons  low-sodium soy sauce
1 bag frozen edamame, dethawed

Instructions:
1. Cover arame with water; let stand 15 minutes then drain. Prepare edamame according to package instructions, if including.
2. Heat 1 teaspoons oil in pan over medium-high heat. Add tofu, and cook until liquid from tofu is evaporated (3 minutes.
3. Add carrots, green onions, and ginger; cook 4-5 minutes or until carrot is golden brown, stirring frequently. Stir in arame and salt; cook 3 minutes or until arame is tender. Stir in soy sauce and edamame. Cook for 5 minutes or until thoroughly heated.