Peanutty Udon Noodles and Tofu Salad

From WholeFoods.com

Serves 6

Creamy peanut butter and salty tamari anchor this hearty tofu-udon dish. The silky noodles, sauce and cabbage accented with bits of color from the carrots and radishes make for a satisfying meal when served warm, at room temperature or even chilled.

Ingredients

1/2 cup natural peanut butter
1/4 cup honey
6 to 7 tablespoons tamari
1 teaspoon brown rice vinegar
1 teaspoon garlic chile sauce (optional)
3 cloves garlic, finely chopped
2 tablespoons sesame oil
20 ounces tofu, drained and cut into 1/2-thick slices
10 ounces dried udon noodles
3 cups chopped napa cabbage, green part only
3 carrots, sliced
1 bunch red radishes, quartered
1/3 cup dry roasted peanuts

Method

In a food processor, mix together peanut butter, honey, 3 tablespoons of the tamari, vinegar, chile sauce, garlic, and 2 tablespoons warm water and puree to make a sauce. Set aside.

Heat oil in large skillet over medium high heat. When oil is hot, cook tofu on first side for approximately 7 minutes. Carefully sprinkle tofu with half of the remaining 3 or 4 tablespoons tamari and cook for about 4 more minutes or until the first side is golden brown. Flip tofu and sprinkle second side with the remaining tamari. Cook until golden brown, then transfer tofu to a paper towel-lined plate and set aside to let drain.

Cook udon noodles according to package directions, drain and transfer to a large bowl. In a large pot with a steamer basket, steam cabbage, carrots and radishes for 5 to 7 minutes or until crisp-tender. Combine noodles with vegetables and mix in reserved peanut sauce. Top with peanuts and serve.

Nutrition

Per serving (about 11oz/314g-wt.): 510 calories (200 from fat), 22g total fat, 3.5g saturated fat, 0mg cholesterol, 1390mg sodium, 59g total carbohydrate (6g dietary fiber, 19g sugar), 24g protein

Curry-Coconut Peanut Sauce

From The Whole Foods Market Cookbook

Makes 4 1/2 Cups

This sauce should come with a warning: One spoonful will have you hooked. Fortunately, it complements almost anything from vegetables to poultry and tofu.
Ingredients

1 teaspoon canola oil
1 small red onion, minced
3 cloves garlic, minced (1 1/2 teaspoons)
1 serrano pepper, seeded and minced
4 teaspoons minced fresh ginger
4 teaspoons curry powder
4 teaspoons cumin
1 (13.5-ounce) can coconut milk
5 tablespoons creamy peanut butter
1/4 cup fresh cilantro, minced
5 teaspoons tamari
4 teaspoons honey
1/8 cup lime juice
1/8 cup ketchup
3/4 cup water

Method

Heat canola oil in a saucepan over medium heat. Sauté onion, garlic, serrano pepper, and ginger until onion is translucent. Add curry powder and cumin; sauté over low heat for 1 minute. Add coconut milk, peanut butter, cilantro, tamari, honey, lime juice, ketchup, and water. Bring sauce to a boil, whisking often. Reduce the heat; simmer for 10 minutes.

Nutrition

Per serving (1/4 cup/49g-wt.): 80 calories (60 from fat), 7g total fat, 4g saturated fat, 0mg cholesterol, 140mg sodium, 5g total carbohydrate (1g dietary fiber, 3g sugar), 2g protein

Lettuce Wraps with Chile Peanut Sauce

Recipe and Photo from Whole Foods

Serves 4

While appearing elaborate, lettuce wraps are actually rather easy and fun to prepare. This tempting Asian recipe emphasizes bean thread noodles and peanuts, though the flavors and combinations are limited only by your imagination. Try sautéed chicken or beef, dried shrimp or carrots if you wish. Serve with chile, peanut and hoisin sauce on the side. Leftovers are delicious all tossed together for a quick and simple salad the following day.

Ingredients

Chile Peanut Noodles
3 ounces dried bean thread noodles
1/2 cup unsweetened peanut butter
3 tablespoons brown rice syrup
1 1/2 tablespoons lime juice
1 tablespoon shoyu or tamari
2 teaspoons chile sauce
2 garlic cloves, finely chopped

Lettuce Wraps
1/2 cup cilantro, chopped
1/2 cup dehydrated coconut flakes
1/2 cup toasted peanuts, roughly chopped
1/2 medium red onion, finely chopped
4 limes, quartered
1 head butter lettuce, such as Boston
Hoisin sauce

Method

For the chile peanut noodles, soften noodles in medium pot of hot water until tender, about 15 minutes. Bring noodles to a boil and cook 1 minute, then drain and set aside. Using a food processor, mix together the peanut butter, brown rice syrup, lime juice, shoyu or tamari, chile sauce, garlic, and 1/3 cup warm water until combined thoroughly. Toss noodles with 1/2 cup of the chile dressing. Reserve remaining dressing, and set noodles and dressing aside.

For the lettuce wraps, arrange cilantro, coconut, peanuts, onions, limes, lettuce, hoisin sauce, chile noodles, and reserved chile dressing in separate bowls. Let guests create their own lettuce wraps by topping lettuce leaves with any or all of the items as they like.

Nutrition

Per serving * (about 8oz/221g-wt.): 540 calories (270 from fat), 30g total fat, 9g saturated fat, 0mg cholesterol, 310mg sodium, 61g total carbohydrate (7g dietary fiber, 23g sugar), 15g protein *Does not include sauces

Kid - Friendly Recipe: Apple Sandwich with Peanut Butter and Granola

Serves 2

Kids will love to help you make this healthy snack since it’s fun to spread the nut butter and sprinkle the chocolate chips. No corer in the kitchen drawer? Slice the apples into rounds first then use a small cookie cutter to remove the core from the center of each slice. Wrap sandwiches tightly and tuck them into lunchboxes, if you like.

Ingredients

2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons peanut or almond butter
2 tablespoons semisweet chocolate chips
3 tablespoons granola

Method

If you won’t be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Nutrition

Per serving (about 7oz/192g-wt.): 300 calories (150 from fat), 16g total fat, 4.5g saturated fat, 0mg cholesterol, 115mg sodium, 36g total carbohydrate (6g dietary fiber, 25g sugar), 8g protein

Carrot-Oat Cake

Recipe and Photo from WholeFoods.com

Serves 16

Enjoy this hearty carrot cake for breakfast, a snack or dessert. Serve it warm or at room temperature.

Ingredients

Natural cooking spray
1 cup rolled or quick cooking oats
1 cup chopped walnuts
1 cup whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 cups grated carrots
1 cup pure maple syrup
1 cup dried currants
1/2 cup unsweetened finely shredded coconut
1 1/2 teaspoons vanilla extract

Method

Preheat oven to 325°F. Lightly oil a (9-inch) square baking pan with cooking spray and set it aside.

Pulse oats and walnuts in a food processor until coarsely ground. Transfer to a large bowl. Add flour, baking powder, baking soda, cinnamon, ginger and salt and mix well. In a second large bowl, combine carrots, maple syrup, currants, coconut and vanilla. Add carrot mixture to flour mixture and stir until completely incorporated. Transfer to prepared pan and bake until cooked through and deep golden brown, about 1 hour. Set aside to let cool before cutting into squares.

Nutrition

Per serving (about 2oz/67g-wt.): 190 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 230mg sodium, 32g total carbohydrate (3g dietary fiber, 19g sugar), 4g protein

All about Quinoa

If you have ever passed quinoa, pronounced keen-wa, in your grocery's bulk food aisle, pass no more. This gluten free grain is both economical and versatile. You can use it instead of rice in recipes, in place of oatmeal for breakfast, or in numerous other recipes to complete your dinner. Whole Foods "Learn to Cook, Learn to Save" says, "Cooked and cooled quinoa sealed in a tight container will store in the fridge for 3 to 5 days", and I think it easily makes a great topping on lunch salads or in wraps. Also WholeFoods.com says, "Quinoa is a complete protein containing all eight essential amino acids. It is light and fluffy in texture but has that whole grain ability to fill you up."

Photo and Recipes from Whole Foods

To cook quinoa you need...
1 cup quinoa
2 cupes water
1/2 tsp sea salt

Then...
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is adsorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Tips & Tricks

• For extra flavor, use vegetable, chicken or beef broth instead of water when cooking quinoa.
• Toast quinoa (after rinsing) in a large skillet for 3 to 4 minutes before cooking to add more depth to its flavor.
• Pour soymilk over hot cooked quinoa and top with nuts and dried fruit for a satisfying breakfast cereal.
• For a healthier twist on pasta or potato salad, toss cooked quinoa with chopped vegetables, fresh herbs, vinegar and olive oil.
• Add cooked quinoa to soups, stews and casseroles.
• Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

Now test your skills...

Quinoa Loaf with Mushrooms and Peas

Recipe from WholeFoods.com

Serves 8

Welcome spring--or vegetarian guests--to your table with this delicious main-course recipe that is destined to become a favorite for family and feasts alike. For killer veggie burgers, serve any leftover slices on toasted whole wheat buns with lettuce and spicy mustard.

Ingredients

1 tablespoon extra virgin olive oil, plus more for greasing
8 ounces button mushrooms, sliced
Salt and ground black pepper to taste
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa ( Learn to Cook: Quinoa)
1 cup frozen green peas
1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
10 sundried tomatoes packed in oil, drained and chopped
1 cup (about 1 onion) chopped red onion
Note: Consider a flax seed egg sub (1 tbs ground flax & 2-3 tbs water) or an egg substitute in this recipe to keep the loaf together better.

Method

Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

Nutrition

Per serving (about 6oz/172g-wt.): 170 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 28g total carbohydrate (6g dietary fiber, 4g sugar), 8g protein

Mushroom and Peas with Miso Quinoa Dressing

From WholeFoods.com

Makes 4 to 6

Miso adds savory depth to this unique dressing — an excellent side dish for the holidays or any time of year. Transform it into a hearty vegetarian entrée by adding cubed, baked tofu.

Ingredients

1 cup quinoa
1 tablespoon canola oil
2 medium carrots, diced
2 cups sliced white mushrooms
3 cloves garlic, finely chopped
1/2 teaspoon ground ginger
2 cups packaged miso broth or 2 cups water mixed with 4 teaspoons miso paste
3/4 cup frozen peas
1/2 cup diced green onions

Method

Place quinoa in fine-mesh strainer and rinse under cold water until water runs clear. Drain quinoa and set aside.

In a heavy medium saucepan, heat oil over medium heat. Add diced carrot and sauté about 2 minutes. Add mushrooms, garlic and ground ginger and sauté until garlic is fragrant and vegetables are tender, about 3 minutes. Add quinoa and stir for about 1 minute. Mix in broth. Cover and simmer over low heat until quinoa is almost tender, about 12 minutes. Add peas, cover and continue simmering until quinoa grains are translucent and liquid is absorbed, about 5 minutes more. Transfer to bowl and stir in diced green onion.

Nutrition

As a main dish (4 servings):Per serving (About 6 oz/161g-wt.): 250 calories (60 from fat), 7g total fat, 0.5g saturated fat, 10g protein, 40g total carbohydrate (6g dietary fiber, 4g sugar), 0mg cholesterol, 300mg sodium As a side dish (6 servings):Per serving (About 4 oz/108g-wt.): 170 calories (40 from fat), 4.5g total fat, 0g saturated fat, 6g protein, 27g total carbohydrate (4g dietary fiber, 3g sugar), 0mg cholesterol, 200mg sodium

Eat well,
Carolyn

Black Bean and Avocado Brownies

I love avocados.  I love black beans.  I've just never had them in my desserts.  Okay, I lie.  I have had black beans in Khoa Lam - a sticky rice dessert popular in Thailand.

But now add in avocados, and I think I might be in heaven.  Here is a recipe that is very much worth trying for a sweet vegan dessert.  (I just won't tell my husband about the avocados.)

I first heard about these brownies from this blog which brought me to Cara's Cravings.  Look at her picture. I'm drooling.  Enjoy.


Black Bean and Avocado Brownies

 1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup egg substitute
1/4 cup agave syrup
1/2 of a ripe avocado (60gm)
6 tbsp cocoa powder (30gm)
pinch of salt
1 teaspoon vanilla extract
6 tablespoons white sugar (75gm)
2 teaspoons instant espresso

Preheat oven to 350 degrees F. Line an 8x8" pan with parchment paper.

Combine black beans, egg substitute, agave syrup, and avocado in food processor. Blend for a few minutes, until completely smooth. Add remaining ingredients and continue blending until fully combined, stopping once or twice to scrape down the sides of the bowl.

Spread into parchment-lined baking dish. Bake for 30-33 minutes, or until a toothpick inserted in the brownies comes out clean.

These are best if you let them sit overnight before slicing and enjoying!

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 98.0
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 134.6 mg
Total Carbs: 19.5 g
Dietary Fiber: 2.7 g
Protein: 4.2 g