Crispy Peanut Tofu Bowl

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Ingredients

Crispy Peanut Tofu

1 pack extra-firm tofu

2 tsp toasted sesame oil

1 Tbsp rice vinegar

1 Tbsp tamari

1 Tbsp brown sugar

3 Tbsp water

½ tsp chili sauce

2 ½ Tbsp unsalted, smooth peanut butter

Bowl

3 ½ oz dried rice noodles, either thick or thin

1 tsp avocado oil

4 to 6 baby bok choy, trimmed and cut in half

1 small raw red beetroot, peeled and shredded

½ cup bean sprouts or soy sprouts

1 green onion, trimmed and thinly sliced into rounds

2 Tbsp roasted peanuts, chopped

Instructions

Preheat oven to 400 °F

In medium bowl whisk together sesame oil, rice vinegar, tamari, brown sugar, water, chili sauce, and peanut butter until well combined. Set aside.

** This step below is not necessary if you like your tofu soft. Cut tofu into bite-sized cubes and place in single layer on parchment-lined baking tray. Bake for 25 minutes, stirring once about halfway through cooking time. Set aside to cool at least 10 minutes. Stir cooled tofu into peanut sauce and let marinate for 15 minutes.

Bring medium saucepan of water to a boil. Remove from heat and immediately add rice noodles. Soak noodles according to package instructions, then drain and rinse under cold water.

In large frying pan or skillet, heat avocado oil over medium heat. Add bok choy and sauté until wilted and lightly browned, about 1 to 2 minutes. Remove and set aside on plate and cover to keep warm. Place pan back over medium heat and, using slotted spoon, transfer tofu cubes to hot pan. Add a couple of tablespoons of sauce and cook, stirring frequently, until browned on all sides. As tofu will stick a bit to the pan, use a wooden spatula to make it easier to flip and turn tofu.

To assemble bowls, divide rice noodles among serving bowls. Top with bok choy, beets, crispy tofu, and sprouts. Drizzle with any leftover peanut sauce before garnishing with some green onion and chopped peanuts.

What I Eat for BigFou 2021

Coconut Curry Tofu

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Ingredients

6 green onions

1 (5 ounces) can light coconut milk + 5 ounces of any plant based milk

¼ cup soy sauce, divided

½ tsp brown sugar

1 ½ tsp curry powder

1 tsp minced fresh ginger

2 tsp chili paste

1 pack firm tofu, cut into ¾ inch cubes

4 small tomatoes, chopped

1 yellow bell pepper, thinly sliced

4-6 fresh mushrooms, chopped

¼ cup fresh basil, chopped

2 cups bok choy, chopped

Salt to taste

Directions

Remove white parts of green onions, and finely chop. Chop green parts into 2-inch pieces. In a large heavy skillet over medium heat, mix coconut milk, 3 Tbsp soy sauce, brown sugar, curry powder, ginger, and chili paste. Bring tto a boil.

Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped white part of the green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.

What I Eat for BigFou 2021

Cauliflower Tacos with Lime Avocado Cream

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Cauliflower Tacos with Lime Avocado Cream

Ingredients

Cauliflower taco filling:

1 Tbsp olive oil

½ red onion

1 head cauliflower, cut into small pieces

2 cloves garlic

¼ cup coconut milk

2 ½ Tbsp taco seasoning

For slaw:

½ small red cabbage, finely chopped

2 cups black kale, stems removed, thinly sliced

½ lime fresh juice

¼ red onion, minced

½ cup fresh cilantro, finely chopped

Salt to taste

For crema:

¾ cup plain yogurt

1 avocado

½ lime juice

¼ cup cilantro, finely chopped

Instructions

Heat oil in a frying pan over medium heat. Sauté onion until transparent, about five to seven minutes.

Add cauliflower and garlic. Mix in coconut milk and taco seasoning. Cook until cauliflower is soft, about 10 to 15 minutes, stirring every few minutes. Combine slaw ingredients and toss together in a large bowl. Let ingredients marinate for at least five to 10 minutes.

In a food processor, combine ingredients for the crema and process until avocado is no longer chunky.

Place slaw and taco filling on tortillas and top with crema.

.What I Eat for bigFou - 2020

Tofu Burgers with Chili Lime Pineapple

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Tofu Burgers with Chili Lime Pineapple

Ingredients

1 block extra-firm tofu, chopped

1/4 Cup wheat germ

3 green onions, chopped

¼ Cup (60 mL) chopped cilantro

1 garlic clove, minced

1 tsp minced ginger

1 Tbsp. reduced-sodium soy sauce

1 tsp. sesame oil

1 tsp curry powder

3 pineapple rings

Zest of 1 lime

¼ tsp chili powder, or to taste

½ tsp salt

3 whole grain buns (optional)

Instructions

Place tofu in food processor container; blend until pulverized and beginning to stick together. Add wheat germ, green onions, cilantro, garlic, ginger, soy sauce, sesame oil, chili sauce and curry powder to container and pulse until everything is mixed together. Form mixture into 3 equal-sized patties.

Pat pineapple rings dry with paper towel and brush both sides with a light coating of oil. In small bowl. Stir together lime zest, chili powder and salt. Season both sides of pineapple with chili mixture.

Preheat grill to medium. Brush tofu burgers with oil and grill for 5 minutes per side, or until golden brown. Grill pineapple rings for 2 minutes per side, or until they have developed grill marks. If using buns, heat them on the grill for 1 minute, or until toasted.

Serve tofu burgers topped with grilled pineapple.

What I Eat for bigFou - 2020

Asian Inspired Bowl

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Asian Inspired Bowl

Ingredients

Pickled vegetables

¾ Cup (180 mL) unseasoned rice vinegar

1 ½ tsp clover honey or other light honey

½ tsp salt

½ Cup (125 mL) matchstick-cut daikon radish

½ Cup (125 mL) matchstick-cut carrot

Bowl

¾ Cup (180 mL) quinoa, well rinsed under cold water

1 ½ Cups (350 mL) no-salt-added vegetable stock

2 Tbsp. Vegan mayonnaise

1 ½ tsp Sriracha or hot sauce

1 tsp water

¼ English cucumber, cut into ¼ in rounds

1 radish, very thinly sliced

1 jalapeño thinly sliced into rounds (optional)

1 green onion, trimmed and thinly sliced

½ Cup (125 mL) mixed fresh herbs, such as cilantro, mint, or basil

1 tsp toasted sesame seeds, for garnish

Instructions

Start by making pickled vegetables. In small saucepan, bring rice vinegar, honey, and salt to a boil. Remove saucepan from heat, stir in daikon and carrot matchsticks, and let cool to room temperature. Pickled vegetables may be made and refrigerated in an airtight container for up to 7 days.

To cook quinoa for base of bowl, in large saucepan over high heat, combine quinoa and stock, bring to a rolling boil before reducing heat to low, covering, and simmering for 15 minutes or until liquid is absorbed. Remove from heat and let saucepan sit, covered, for 5 minutes. Fluff cooked quinoa with fork and set aside until ready to use.

While quinoa is cooking, in small bowl, stir together mayonnaise, hot sauce, and water until well combined. Set aside.

To assemble bowl, divide quinoa among serving bowls. Top with drained pickled vegetables, cucumber, radishes, jalapeño (if using), green onion, and herbs. Garnish with a drizzle of spicy mayonnaise and sprinkle of sesame seeds.

Use the leftover pickled vegetables from this recipe in into a salad or sandwich.

What I Eat for bigFou - 2020

Aloo Gobi

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Aloo Gobi

Ingredients

¼ cup vegetable oil

1 large onion, peeled and cut into small pieces

1 bunch fresh coriander, chopped

1 small green chili, chopped into small pieces (or one tsp chili powder)

1 large cauliflower, leaves removed and cut into florets

3 large potatoes, peeled and cut into even pieces

1 large can of diced tomatoes

Fresh ginger, peeled and grated

Fresh garlic, chopped

1 tsp cumin seed

2 tsp turmeric

1 tsp salt

2 tsp garam masala

Directions

Heat vegetable oil in a large saucepan.

Add the chopped onion and one tsp of cumin seeds to the oil.

Stir together and cook until onions become creamy, golden, and translucent.

Add chopped coriander stalks, two tsp of turmeric, and one tsp of salt.

Add chopped chilies (according to taste) Stir tomatoes into onion mixture.

Add ginger and garlic; mix thoroughly.

Add potatoes and cauliflower to the sauce plus a few Tbsp of water (ensuring that the mixture doesn’t stick to the saucepan).

Ensure that the potatoes and cauliflower are coated with the curry sauce.

Cover and allow to simmer for twenty minutes (or until potatoes are cooked).

Add two tsp of Garam Masala and stir.

Sprinkle chopped coriander leaves on top of the curry.

Turn off the heat, cover, and leave for as long as possible before serving.

 What I Eat for bigFou - 2020

No Cheese Mac & Cheese

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No Cheese-Cheese Sauce for Pasta

Ingredients:

2 cups vegetable broth

Pinch of ground pepper

¼ cup flour

¼ tsp turmeric

1Tbsp olive oil

¼ cup nutritional yeast

3 cloves garlic

1 Tbsp. lemon juice

Pinch of dried thyme

1tsp Dijon mustard

1 tsp salt

 Instructions

Combine the broth and flour and whisk with a fork. Few lumps are ok.

Place the oil and garlic in large enough saucepan to later on contain all the ingredients and cook for about 2 minutes. Stir often not to burn.

Add the thyme, salt and pepper and cook for 15 seconds.

Add the broth, turmeric, and nutritional yeast and raise the heat to medium. Use a whisk to stir constantly. The mixture should start to bubble and thicken. Once it bubbles stir for 2 approximately 2 more minutes.

Add the lemon and mustard. The mixture should resemble a thick melty cheese. Taste for salt and turn the heat off.

Cover the pan to keep it warm and ready to use. The top might thicken but just stir and it will be fine. Serve warm with the pasta of your choice. Gives about 2 cups.

This recipe is from Veganomicon by Chandra Moskowitz & Terry Hope Romero.  

What I Eat for bigFou - 2019

Tofu Ashram Style

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Tofu Ashram Style

Preparing the night before:

I block extra firm tofu cut in cubes (32) and marinated a few hours or overnight

Marinade:

2 full tablespoon Curry Powder

3-4 tablespoon Bragg liquid soy seasoning or Soya sauce

2 Tbsp water

Mix everything with tofu and refrigerate.

Move once in a while for the tofu to absorb.

How to:

1 Tbsp. coconut or grape seed oil

Fry the tofu until it becomes golden on at least 2 sides then add:

½ bag spinach

4 red Italian style tomatoes cut in 4

As the spinach and tomatoes are cooking add the remaining marinade liquid for the sauce.

Optional additions:  

1 can drained whole baby corn

1 cup of bean sprout.

Serve: On a ¼ cup of Quinoa

What I Eat for bigFou - 2019

Halloumi and Fire Roasted Pepper Salad

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Halloumi and Fire Roasted Pepper Salad

Ingredients

2 Large red bell peppers

1 – 8oz pkg halloumi cheese

2 large whole grain pitas

8 cups salad greens

½ cup sliced oil packed sun dried tomatoes

1/3 cup sliced Kalamata olives

¼ cup chopped walnuts

1/3 cup hummus

2 Tbsp olive oil

Juice of ½ lemon

1 garlic clove, minced

1 Tbsp zaatar seasoning

Instructions

Cut peppers in coarse chunks and remove seeds. Brush with oil. Heat peppers in dry skillet until skin is significantly blackened. Remove from heat. 

Cut Halloumi block into about 6 slices. Heat Halloumi into skillet over medium heat until darkened in spots.

Whisk together hummus, olive oil, 2 Tbsp water, lemon juice, garlic, and zataar.

Divide salad greens among 4 serving plates and top with roasted peppers, halloumi, sun dried tomatoes, olives and walnut.

Drizzle hummus dressing over salad.

What I Eat for bigFou - 2019

Spicy Black Bean Chili

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Spicy Black Bean Chili

3 Tbsp. extra virgin olive oil

1 onion, finely chopped

1 carrot finely chopped

½ tsp chili flakes (optional)

2 garlic cloves finely chopped

1 jalapeño pepper, seeded and chopped

2 Tbsp. ground cumin

2 teaspoons paprika (used smoked if you like a smoky flavor)

1 ½ Tbsp. chili powder of your choice (optional)

1 large can or 4 vine ripe tomatoes, chopped

1 can black beans, drained and rinsed well

1 can kidney beans, drained and rinsed well

2 red (or yellow or orange) bell peppers, chopped

1 small can corn (or one fresh corn sliced)

1 cup water or vegetable stock

1 Tbsp. sea salt (more or less to taste)

1 ½ tsp course black pepper

How to:

Heat the olive oil in a large pot over medium heat. Add the chili flakes, onion, carrot and 1 tsp salt, sauté until the onion is translucent, about 5 minutes.

Add the jalapeno, cumin, paprika, chili powder and garlic, and sauté 2-3 minutes until very fragrant.

Add the tomatoes with the liquid to deglaze the bottom of the pan. Stir the bottom of the pot well to pick up all of the spices.

Add the beans, bell pepper, corn, water, salt and pepper. Stir well and let cook for at least 1/2 hour to allow the flavors to combine. Add some water to desired consistency if necessary.

This chili can be stored in the refrigerator in an airtight glass container for up to 3 days. It also freezes well.

Optional garnishes: Fresh Cilantro - Plain Yogurt

What I Eat for bigFou - 2019

Almond, Broccoli Pasta with Coconut Milk

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Ingredients

• 1 lb or 450 g of pasta of your choice

• 1 head broccoli florets

• 1 – 14 oz can light coconut milk

• ¼ cup almond butter

• 3 Tbsp soy sauce

• 2 tsp grated ginger

• 2 garlic cloves, minced

• ½ tsp dried chili flakes (optional)

• 1 cup shredded basil

Directions

1. Boil pasta until al dente

2. Add broccoli florets to boiling water during last minute of pasta cooking

3. Place coconut milk, almond butter, soy sauce, ginger, garlic and chili flakes in blender. Mix to purée. Pour mixture into large frying pan. Bring to a boil, then simmer gently until sauce thickens, 3 to 5 minutes. 

4. Drain pasta and broccoli. Add to frying pan along with basil. Stir gently to cover pasta. Serve.

Spinach Zucchini Lasagna

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Spinach Zucchini Lasagna

Ingredients

1 Tbsp olive oil

Half onion finely chopped

4 garlic cloves finely chopped 

2 Tbsp tomato paste (in a tube is ideal for small dose)

1 can 28ox. cubed tomatoes with juice or same amount of fresh tomatoes diced. 

Salt and pepper

3 Tbsp chopped basil

3 cups spinach

1 cup ricotta

¼ cup grated parmesan

4 medium sized zucchini

1 cup mozzarella cheese shredded

¼ cup chopped parsley

Directions

Preheat oven to 375

Soften onions in olive oil over medium heat until soft. Add garlic making sure not to burn. Add tomato paste and stir. Add diced tomatoes. Add salt and pepper. Cover and simmer the mixture for 20 minutes. 

Remove from the heat and add spinach and basil. Stir well together. 

Place sliced zucchini on a baking sheet and brush (or spray) with cooking oil. Broil for 7 minutes or more. (the point here is to remove excess moisture from the zucchini) 

In a bowl mix ricotta and parmesan cheese. 

In a 9 x 12 casserole spread some tomato sauce in the bottom and layer some zucchini slices over. Place the ricotta mixture over. Repeat the layers until all the ingredients are used. 

Top with mozzarella

Bake for 30 minutes covered and 10 minutes uncovered. 

Let stand a few minutes before serving. Garnish with parsley.

What I Eat for Bigfou 2019