Category: Plant Proteins

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Golden Rice with Curried Apricot Dressing

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This dish is similar to paella but it has more sweetness in flavor. The apricot dressing is loaded with richness and spice, and makes the whole rice mixture really creamy. This recipe could easily satisfy 4 people, but keep in mind that before we started eating we were certain there would be leftovers but it was so good that we didn’t want to stop eating. But hey, that’s another great thing about eating a plant-based, whole foods diet– it’s all good-for-you stuff, so helping yourself to seconds (and thirds and fourths) is fine!

Update: I tried adding a can of chickpeas to this dish and really enjoyed it. It’s delicious either way, but I now prefer it with the chickpeas.

Ingredients:
1 tablespoon water or vegetable stock, for sauteing
1 medium sweet yellow onion, finely diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon fennel seed
1/4 teaspoon freshly ground pepper
1/2 teaspoon salt, or to taste
2 cups uncooked brown basmati rice
2 teaspoons turmeric
3 1/2 cups vegetable stock
3 large carrots, peeled and chopped
1 tart apple, diced and tossed with lemon juice
3 scallions, thinly sliced
Curried Apricot Dressing
1/4 cup apricot preserves
1/3 cup rice vinegar
1 tablespoon curry powder
1/4 teaspoon ground cardamom
1/4 teaspoon cayenne pepper
2/3 cup water

Instructions:
1. In a medium saucepan, heat the water or stock over medium heat and saute the onion and garlic until just softened, about 5 minutes.
2. Add the cumin, fennel seed, pepper, and salt. Saute for 1 minute.
3. Add the rice and stir constantly for 2 minutes or until the rice smells fragrant.
4. Add the turmeric and the 3 1/2 cups vegetable stock. bring to boil and cover.
5. Reduce heat to low and simmer for 40-45 minutes or until the liquid is absorbed.
6. Meanwhile, to make the dressing combine all the ingredients in a blender or food processor and blend until emulsified. Taste and adjust the seasonings.
7. After step 5 is done, remove the pan from heat and add the carrots, apple, and scallions. Stir so everything is all mixed in and then transfer to a large serving bowl.
8. Pour most of the dressing onto the rice and mix thoroughly. Taste and add the rest of the dressing, if desired, or reserve for another use. Serve, savor, and enjoy!

Source: This is based on a recipe from Colleen Patrick-Goudreau’s “Color Me Vegan”. (Her recipe calls for saffron, which I had planned to use but forgot to purchase. I used turmeric instead and we loved how it turned out so I’ll continue to make this dish with turmeric in the future. I also omitted the oil.) 

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Dillon Panthers Team BBQ Tofu

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     We recently completed the first four seasons of Friday Night Lights in less than a month and now the imaginary people of Dillon, Texas hold a big place in our hearts. If Tim Riggins had more sense he’d probably eat this sweet BBQ sauce on his tofu all the time.

Ingredients:
BBQ Sauce:
1 tablespoon vegetable broth or water
1 medium-size yellow onion, finely chopped
4 cloves garlic, minced
1/4 teaspoon salt
1 teaspoon red pepper flakes
1 (28 oz) can tomato paste
2/3 cup blackstrap molasses
1/3 cup white vinegar
1 tablespoon Dijon mustard
2 teaspoon liquid smoke
Tofu:
1 pound tofu, drained and pressed, cut widthwise into eighths
1 tablespoon reduced- sodium soy sauce or tamari
Ground pepper

Instructions:
1. Preheat a saucepan over medium heat. Place the onions in the pan and saute in broth until browned (5-7 minutes).
2. Add the garlic and saute for another minute.
3. Add all the other ingredients except the mustard and liquid smoke. Cook for 1 hour, uncovered, stirring occasionally. If the sauce starts to splatter, lower the heat.
4. Add the mustard and the liquid smoke, and taste for sweetness/sourness. Adjust if necessary, and cook for another 5 minutes.*
5. Preheat the oven to 350 degrees. Place tofu slices in a 9×18-inch (preferably glass or ceramic) baking pan. Drizzle with soy sauce and pepper, then flip the slices and do the same to the other side.
6. Bake for 15 minutes, then flip the slices and bake for another 15 minutes.
7. Remove from the oven and smother the slices with the BBQ sauce. Really let yourself go wild and lay it on thick! Return the pan to the oven and bake for another 15 minutes.
8. Remove from oven and serve.
(*Steps 1-4 can be done days in advance if you want. Just store the sauce in the fridge. Makes about 2 cups.)

Source: Inspired by recipes in “Veganomicon”

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Basil-Cilantro Pesto

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Robert and I agree that this basil-cilantro pesto is the best pesto we’ve ever tasted. It’s lemony and bright, and because it uses almonds in place of cheese, the texture is has just the right amount of creaminess. We enjoyed it with cannellini beans, but it would also be great on pasta, baguettes, or anything else you enjoy eating with pesto. This recipe makes about 1 cup.

Ingredients:
2 cups loosely packed fresh basil leaves
1 cup loosely packed fresh cilantro
1/3 cup almonds
2 cloves garlic
1/4 cup lemon juice
1/2 teaspoon salt
1/4 cup water (if necessary)

Instructions:
1. Place the basil, cilantro, almonds, garlic, lemon juice, and salt in a food processor. Blend till pasty, scraping down the sides occasionally.
2. Add the water if necessary and blend till smooth. Yum!

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Robert’s Power Breakfast! (And, Why You Don’t Need Cow’s Milk for … Anything!)

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Did you know that humans are the only species on that planet that 1) drink the breast milk of another species, and 2) continue to consume milk far past weaning age?      

I certainly didn’t think about it like that until recently, but once I did, I got the heebie jeebies all over.

The practice of consuming the milk of other animals is actually a fairly recent phenomenon in human history, and our bodies aren’t built to handle it very well. After the first few years of life, we stop producing the enzyme lactase and lose our ability to digest lactose. It’s no wonder so many people have trouble digesting milk (let alone the milk of another kind of animal) past weaning age. What is often called “lactose intolerance” (the inability to digest significant amounts of lactose after weaning age) shouldn’t be thought of a disease. It’s the normal “condition” for most human adults–a whopping 75% worldwide–because adults aren’t babies, obviously, and no longer need to be able to digest milk

Like most people, I thought humans consumed cow’s milk to meet our calcium needs, but it’s believed that the amounts of calcium consumed by humans in the late Paleolithic era were more than double the intakes of today–with no cow’s milk at all. Humans evolved in a calcium-rich, salt-poor dietary environment, and our basic metabolism has changed little from that of our Stone Age ancestors.

Where did their calcium come from? Plants! That’s right, calcium-rich plant food! Calcium-rich foods that are widely available today include kale, collard greens, broccoli, mushrooms, green beans, seaweed, romaine lettuce, (the list goes on!) as well as beans, nuts, and seeds. There’s even some calcium in whole grains and fruits, which are already loaded with health benefits in their own right.

There are lots of plant-based milks and yogurts out there (I eat plain soy yogurt every morning for breakfast). Robert has started drinking almond milk, which he uses in his daily breakfast smoothie. Almond milk is delicious and nutritious. It’s free of cholesterol and saturated fat but contains omega fatty acids (that’s the good stuff). It’s rich in vitamins D, E, and A. It has high levels of magnesium, potassium, selenium and 30% of daily calcium needs in each cup. Robert absolutely LOVES this smoothie. He comes home from work every night and says something about how good his breakfast was.

Ingredients (top photo, from left to right):
Almond Milk
Walnuts
Peanut Butter
Blueberries
Almonds
Ground Flax Seeds
Banana
Agave Nectar
Sources: 
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Follow Up: The Truth About Chicken + Cholesterol

I was asked an interesting follow-up question to my post on chicken and cholesterol: “If chicken were really as bad for your heart as red meat, why do we always hear that chicken is ‘healthy’? Food companies wouldn’t be telling us that if it there weren’t some truth to it, right?”

In the book I am currently reading, “Appetite for Profit,” author Michele Simon examines why we cannot expect food companies to be the guardians of public health. Food companies are corporations. (In fact, they are some of the world’s largest corporations.) The most important guiding principle of all corporations is to maximize profits for shareholders. Individual corporate actors are legally and financially obliged to be motivated first and foremost by profit. “In fact, managers who willfully allow the bottom line to suffer to protect the public good can be sued by company shareholders for breach of their legal obligations.”

You may be thinking, “well, of course corporations care most about their bottom line, but can they really get away with lying??”

Not only can they get away with it, they are protected by law. The Supreme Court has granted corporations certain “personhood” rights, such as limited free speech, which allows companies to advertise largely unhampered by government regulations.

However, unlike actual people, corporations don’t have any moral or ethical constraints. As legal analysts Frank H. Easterbrook and Daniel R. Fishel note, “Corporations can no more be said to have moral obligations than does a building, an organizational chart, or a contract.” They aren’t guided by a respect for humanity or faith or a reverence for truth and justice. Rather, a corporation’s sense of “doing the right thing” is based upon continuing to make profits.

Food companies have no obligation to give us the straight facts in their advertising campaigns, and they won’t unless it’s in their financial interest to do so. Our best interest–good health!–isn’t their main motivation. And just because something has been advertised for years doesn’t make it any more true.

Asking questions and examining some of our assumptions about food is in the best interest for ourselves and the ones we love.
Thanks for reading.

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Baingan Bharta (Indian-Style Eggplant) + Garbanzos

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   Whenever I eat out at a restaurant, I am drawn by a powerful magnetic force towards any dish with eggplant. It’s in some of my most favorite things– baba ganouj, bharta, caponata. It’s just so delicious. I’ve been hesitant to include eggplant in my cooking at home, however, because it can take a long time and I thought it wasn’t as rich with nutrients as some other vegetables.
   Well, it turns out that eggplant is loaded with health benefits. In addition to high containing high levels of antioxidants, which help to stimulate the immune system and energy levels of the body, eggplant also contain a compound called terpenes, which are known to lower cholesterol. I’m thrilled! And while it’s true some prep time is required, it’s hardly complicated– if you can open the oven, then you can do it.
   This recipe is based on my favorite Indian dish, bharta. I chose to include garbanzo beans so it could be a one-pot-meal with plenty of fiber and protein. When you bring these spices home from the market, the wonderful smell will make your dream of far away lands. Once you start cooking, you’re practically on your way. Mmmmmmm….
Ingredients:
1 large eggplant
1 medium onion, chopped
1 red bell-pepper, chopped
1 1/4 teaspoon cumin seeds
1 1/4 teaspoon ground ginger
1 1/4 teaspoon ground cinnamon
1 1/4 teaspoon ground cardamom
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 15-oz can of garbanzo beans
1 14-oz can of diced tomatoes
1/2 cup water
1/4 cup fresh cilantro
1 teaspoon garam masala
Instructions:
1. Preheat oven to 400 degrees. Prick eggplant with a fork several times and place on a baking sheet. Bake for 45 minutes. Remove from oven and set aside until cool enough to handle. Peel and chop the eggplant.
2. Dribble a few tablespoons of olive oil on a non-stick skillet and turn to medium-hight. Add the onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes.
3. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about 1 minute, until they become fragrant. Then stir them into the onions and peppers and add the cumin, ginger, cinnamon, cardamom, coriander, tumeric, and diced tomatoes.
4. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes.
5. Add the garbanzos and enough water (approximately 1/2 cup) to keep the mixture moist. Cover tightly and turn heat to low. Cook for at least 15 minutes, stirring periodically, until the sauce has thickened and the flavors have blended.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22, http://www.manjulaskitchen.com/2009/10/09/baingan-bharta-eggplant/

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The Truth About Chicken + Cholesterol

I can’t tell you the number of times I used to say “My diet is very healthy. I don’t eat any red meat.” So when our doctor suggested Robert cut all animal products from his diet for six weeks to see if it would lower his LDL cholesterol, I immediately asked if that also meant no chicken. I mean, isn’t chicken a lean meat? I was surprised when he simply repeated, “Cut ALL animal products for six weeks.” Oh, you must have misunderstood me, I said, I’m not talking about fried chicken or anything, just simple chicken breast. That’s got to be fine, right?

Wrong!

Much to my surprise, it turns out that chicken and beef have nearly the same levels of cholesterol. I had no idea! I was certain that eating so-called white meat was healthier, but in fact you aren’t doing your heart any favors by choosing chicken over beef. According to the Physicians Committee for Responsible Medicine, “the cholesterol from chicken does just as good of a job at clogging arteries and causing heart disease.” 

The main cause of high blood cholesterol is saturated fat. According to the American Heart Association, saturated fat is found mostly in food from animals– meat, eggs, and dairy products. These foods all contain dietary cholesterol as well, which we don’t need in our diet. As the PCRM explains, “the human body produces cholesterol on its own and never needs outside sources. Each added dose contributes to artery blockages, leading to heart attacks, strokes, and other serious problems.”

So, is there such thing as truly heart-healthy protein? YES! Look to ingredients like beans, tofu, quinoa, tempeh, chickpeas, and nuts, which not only contain lots of protein but also fiber and other nutrients, and can even help lower blood cholesterol.

Check out the links below for some additional resources.

http://www.pcrm.org/magazine/GM00SpringSummer/GM00SpSum2.html
http://www.americanheart.org/presenter.jhtml?identifier=532
http://www.thechinastudy.com/
http://www.vrg.org/nutshell/heart.htm
http://nutritiondiva.quickanddirtytips.com/chicken-versus-beef.aspx
http://www.compassionatecooks.com/word/protein.htm

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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!