Asian Tofu Salad

This make ahead salad, is a perfect meal to take to school or work.   There aren't always perfectly healthy options in the cafeterias or fast food, lunch places, so planning ahead with easy, filling salads is a smart choice.  I typically like to chop all of my veggies, but in an effort to make a quick and easy lunch, look for pre-chopped, organic coleslaw or kale/ brussel sprout mixes.

Ingredients:
1 block, firm Tofu, dried and diced
1 bunch buckwheat, soba noodles
1/4 c coconut aminos or low sodium soy sauce
1 1/2 Tbs low sodium, rice vinegar
1 lime, juiced
1 tsp honey
1 tsp sesame oil
1 tsp fresh ginger, minced
3/4 fresh cilantro, chopped
1/2 dry roasted peanuts
1 package chopped vegetable mix (coleslaw or other hardy green mix)

Instructions:
In a medium sauce pan, bring water to a boil add soba noodles, breaking noodles into small pieces before placing in the water.  Cook according to package directions, usually 4 minutes.
While noodles cook, combine coconut aminos, rice vinegar, lime juice, honey, sesame oil,  and ginger, whisk to combine.   When noodles are cooked, drained and cool. In a medium sized bowl, combine tofu, noodles, dressing, cilantro, peanuts and coleslaw mixture.  Stir to combine!

White Bean and Tuna Salad

Growing up, our tuna salad always included mayonnaise, chopped celery and onion.   As an adult I have taken out the mayonnaise and have used avocado for that creamy texture instead.  This has decreased our saturated fat intake and fits more closely with our plant based (plus fish) diet.  In this newest version, I keep the avocado but in diced form, and use lemon juice and Dijon mustard to lightly dress the tuna.  It's packed with protein, healthy fat and vitamins that will keep you going all day!

Ingredients:
1 1/2 Tbs Dijon mustard
1 large lemon, juiced (use 2 if small)
ground black pepper to taste
4 radishes, finely diced
2 celery stalks, finely diced
1 very large handful of arugula, chopped (can use another green, watercress would be great)
1 avocado, diced
2 cans white albacore tuna in water (please use a sustainable brand!!!!!!)
1 can low sodium, navy beans, drained and rinsed

Instructions:
In a medium bowl, whisk together the mustard, lemon juice and pepper.  Add all other ingredients and stir to combine. 
Serve over a bed of lettuce or on toast with sliced avocado.

Indian Masoor Dal

Masoor Dal is an easy weeknight meal, packed with healthy ingredients.   It pairs wonderfully with a side of brown rice or whole wheat Naan. 

Ingredients:
1 Tbs Olive Oil
1 Medium Onion, finely chopped
1 medium to large sweet potato (yam) finely diced
1 inch piece fresh ginger root, minced
3 cloves garlic, minced
1 1/2 c red lentils
2 tsp ground coriander
2 tsp ground cumin
2 tsp turmeric
1 tsp ground ginger
1 can diced tomatoes
salt and pepper
cilantro
lemon

Instructions:
In your dutch oven or large saucepan, heat the oil then add onion and cook over medium heat until softened.  Add sweet potatoes and cook for another 5 minutes, stirring often.   Add minced ginger and garlic, stir and reduce heat to low.
Add lentils and spices, stir to completely incorporate. Add tomatoes and about 5 cups of water.  Increase heat until mixture is boiling then reduce heat to a low simmer.  Cook, stirring often, until lentils and potatoes are very soft. Approximately 30 minutes.
Season with salt and pepper to taste and whisk the mixture to combine.  Cook for about another 10 minutes. 
Once plated, top with squeezed lemon and chopped cilantro.

Homemade Vegetable Broth

It's good for your health, it's good for your wallet, it's good for the environment and it's WAY EASIER than you think! 
Stop throwing away your vegetable scraps!! Carrot peals, the middle stalks and leaves of celery, the ends of onions, mushroom stalks, herb stems, etc etc. . .

As soon as you have vegetable scraps simply place them in a large resealable, plastic bag and place in the freezer.  As you have more scraps, add them to the bag.  Once the bag is full and you are ready for broth, place the frozen vegetables in a pot on the stove.  Cover the veggies with water and bring to a boil.  Decrease temperature to simmer and cover halfway.  Simmer for about 30 minutes or so.  Strain the broth and voila! You made your own broth. 

Of course it will taste slightly different each time.  You can add spices, salt and pepper to your taste.

Raw Frozen Dessert Bars

Dessert doesn't have to contain refined sugar, bleached flour or any other toxic ingredients.  You can keep it clean and healthy and most importantly DELICIOUS, if you try.  These bars will satisfy your craving for sweet treats while keeping you on track!

Ingredients:
Crust Layer
1 cup raw almonds
1 Tbs coconut oil
1 1/2 Tbs almond butter
1 1/2 Tbs pure maple syrup
1/2 tsp salt
1 Tbs unsweetened, shredded coconut
dash of vanilla extract

"Nice"Cream Layer
2 ripe bananas
1 Tbs pure maple syrup
1 cup plain yogurt (I use fat free, organic, Greek yogurt)
2 Tbs peanut butter (only crushed peanuts and salt - no other ingredients)
2 Tbs almond butter
2 tsp coconut oil
dash vanilla extract

Topping
1/4 cup 70% or higher dark chocolate chips or chunks (melted)
fresh berries
toasted nuts or seeds

For the crust, place all ingredients into a blender or food processor and blend into a coarse mixture.  It should be chunky and sticky not smooth.
Line a square baking dish (9in x 9in) with parchment paper.  Spread the almond mixture evenly around the bottom and press firmly.
For the cream, peel the bananas, place in blender with all other ingredients and blend until smooth.  Spread evenly over crust and stick a few berries around the dish. Place in the freezer for 2 hours.
Remove from the freezer and take out of the pan using the parchment paper sticking up on the sides. Place on a cutting board and slice into individual squares.  Sprinkle toasted nuts or seeds and drizzle with melted chocolate.  Put back in the freezer until ready to serve.

*I have slightly adapted the recipe I found in Nadia Damaso's Cookbook "Eat Better Not Less"

Cauliflower Falafel with Tahini Drizzle

Cauliflower Falafel are a quick and easy weeknight meal. The "active" part of activeepicurean has many friends following 30-day detox diets.  This meal would be a perfect option for those looking to eliminate or decrease their consumption of gluten, dairy, simple carbohydrates and sugar.  I added baked chickpeas but you could easily substitute toasted nuts for the crunchy, roasted aspect.

Makes about 16 Falafel.  Perfect amount for a hungry family of 4.

Ingredients:
Falafel
2c riced Cauliflower (cut cauliflower into florets and place in blender or food processor,
                                     pulse until it looks like small, rice-like grains)
1 medium onion (cut into chunks)
handful cilantro
handful italian parsley
1/2c nut flour (almond, hazelnut, etc.)
1 egg
1Tbs cornstarch
3 garlic cloves
3 tsp cumin
1 tsp salt
1 tsp turmeric powder
1/2 tsp chili powder

Preheat oven to 400F.  Line a baking sheet with parchment paper.

In a blender or food processor place all ingredients except riced cauliflower,  and blend until herbs are minced and consistency is smooth.
Add cauliflower and pulse until combined.

Form small, golf ball sized, rounds and place on parchment lined baking sheet.  Lightly mist or brush with olive oil.

Bake for 20 minutes.  Flip over and bake for another 20 minutes.

Tahini Drizzle
1 lemon (juiced and zested)
2 Tbs tahini
1 Tbs red wine vinegar
1 tsp honey
salt and pepper to taste

While Falafel bake, combine all ingredients and whisk until smooth.  Add warm water to thin consistency... the better to drizzle with my dear!

Serve as desired.  I placed on a simple baby kale and arugula salad with tomatoes and avocado.

For Baked Chickpeas
1 can (salt free, BPA free can) Chickpeas
Sprinkle of: turmeric, garlic powder, chili powder, cumin, salt and pepper

Bake at 400 for about 30 minutes, stirring halfway, until beans have a firm bite.

This recipe was inspired by one I viewed on: paleoglutenfree.com

Roasted Chickpea and Berry Salad

A quick, weeknight salad with delicious summer flavors and plenty of complete, plant proteins to fuel your body.  

Ingredients:
2c (or 1 can if using) chickpeas
1tsp garlic powder
salt and pepper
1-2c cooked and cooled quinoa
Greens - your choice, kale, spinach, mixed greens, butter lettuce, etc
1 ripe avocado
1 bunch asparagus, broccoli or brussel spouts would be nice too
Berries, 1-2c sliced fresh berries of your taste
Veggies - Add more, change what I have shown, add red onion or cucumber, make it your own!
1/2c feta cheese, crumbled

Dressing:
1/2c Greek yogurt (I typically eat nonfat but for this I use 2% or whole milk greek yogurt)
zest and juice of one lemon
2Tbs honey
1Tbs apple cider vinegar
2tsp chia seeds
salt and pepper

Instructions:
Preheat oven to 350F. Toss fully dried chickpeas with a bit of oil, garlic powder, salt and pepper and place on a baking sheet lined with parchment paper.  Bake until browned and crisp, about 40 minutes stirring at about half way to be sure evenly cooked.

While chickpeas roast, make the dressing by whisking all ingredients together in a small bowl or shake together in a mason jar.  Store in the refrigerator until ready to use.

Wash greens well, place in the bottom of a big salad bowl, chop the other ingredients.  Top greens with quinoa, vegetables, berries, feta and cooled chickpeas.  Drizzle dressing over the top and place the extra on the table for individual serving.