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Buckwheat Soba Noodles with Peanuts & Lime December 29, 2011

Buckwheat Soba Noodles with Crunchy Peanuts & Fresh Lime

Buckwheat Soba Noodles with Peanuts &  Lime
with red cabbage, broccoli, carrots, & mint

Don’t get stuck in a whole-wheat pasta rut. While whole-wheat is certainly a step up from refined pasta for Italian pasta dishes (whole-grains are higher in fiber  and nutrients), Buckwheat soba noodles are a delicious alternative to use as a base for the fresh flavors of Asian cuisine. Buckwheat–despite the misleading name–isn’t actually related to wheat. (In fact, it’s more closely related to Rhubarb!) Buckwheat soba noodles high in protein, antioxidants, and are naturally gluten-free, but check labels carefully to make sure that wheat was not also added to the noodles if you have a wheat allergy.

Ingredients
-Buckwheat soba noodles (about 2 oz per person)
-Fresh broccoli
-1 whole large onion
-4 cloves fresh garlic
-1/4-1/3 head of fresh red cabbage shredded
-2 large carrots shredded
-2 fresh limes
-2 tbsp Terkiaki sauce (reduced sodium if possible)
-4 tbsp your favorite Peanut Sauce
-3/4 cup blanched, shelled (unsalted) peanuts- to add to taste on top of individual portions
-3 tbsp canola oil
-Fresh mint leaves (optional)
-Sesame seeds (optional)
-4 oz Protein–lean meat, tofu, or seitan– fully cooked and sliced very thin

Methods
1) Place protein in a sealed container or bag with 1-2 tbsp marinade and leave in fridge for 20-30 minutes. Cook meat or vegetarian protein (tofu or seitan work well) as desired using some of the peanut sauce or terkiaki sauce as marinade. For tofu or seitan, you can easily add these to a stir-fry pan and cook with 1 tbsp oil. For chicken, you can bake thinly cut chicken breast slices for about 30 minutes at 350°F. For beef (lean and 100% grass-fed), use stir-fry cut strips and cook in stir-fry pan the same way you would cook your tofu.

2)  Begin boiling water in large pot for pasta, following the soba noodle’s instructions on the package (cooking instructions vary by brand and number of servings). Chop onion into fine pieces and add to large stir-fry pan with canola oil. Cook on high heat, stirring frequently. Mince garlic and add to pan, reducing heat to medium.

3) Chop, shred, and slice remaining vegetables and add these to pan stirring frequently. (Add broccoli last). After approximately 5 minutes add in terkiaki and peanut sauce.

4) Once water has boiled, add pasta and cook according to directions on box. Once cooked, strain pasta and combine in large bowl with cooked vegetables. Slice 1 lime and squeeze juice into bowl. Mix well. Slice remaining lime to add a slice as an accent to each plate so that guests can enjoy as desired.

5) Serve hot. Garnish with fresh mint leaves and sesame seeds and top with 1-2 tbsp peanuts. Pairs well with green tea.

 

Lush Cabbage-Carrot-Avocado Rolls December 21, 2011

Shredded Purple Cabbage, Sauteed Onion, Shredded Carrots, Mini Broccoli Pieces, & Sprouts combine with Avocado and Hummus for a fresh, nourishing meal. Wrapped in a large collard green leaf with green onion tie.

Cool Components: Prep well-rinsed leaf, sprouts, green onion slices, avocado, and hummus while the onions, garlic, broccoli, cabbage, & carrots simmer on your stove.

Lush Cabbage-Carrot-Avocado Rolls
wrapped in Collard Green Leaves

–a perfect lunch or snack–

Ingredients
Serves 2-4
-Large, fresh collard green leaves
-Purple cabbage (I used fresh sliced thin)
-Alfalfa Sprouts (optional- wash well)
-Green onion (chopped)
-1 large carrot (shredded)
-1 ripe avocado
-1/2 yellow onion (chopped)
-3 cloves garlic (minced)
-2 tbsp olive or canola oil
-Your favorite hummus (lemon or spinach & artichoke work well)
-1 small head of broccoli (break off small, thin pieces)

Wrap Filling: Sauteed onions, garlic cabbage, carrots, & broccoli.

Methods

1) Finely chop/slice onion, garlic, cabbage and green onion. Peel and shred carrot. In a medium sauce pan, add olive oil and set to medium-high heat. Add onion and stir frequently for about 2 minutes. Reduce heat to medium and add cabbage, garlic, and carrots. Break off small pieces of broccoli and add to pan.

2) Rinse and dry large collard green leaf and spread about 1/2 tsp hummus around center. Add sprouts, a few small avocado slices, and chopped green onion. Be sure to thoroughly rinse all ingredients before using and be mindful of any recent recalls in your area (sprouts have had several bad press spotlights in recent years. Skip these if you or a guest has a compromised immune system. For a healthy adult, fresh, well-rinse sprouts are an excellent source of nutrients including vitamin C.)

3) Add ~3 tbsp of your sauteed mix to the wrap, roll it up and serve fresh. Tie with a green onion string or slice in half. For a snack, enjoy with a large glass of water or unsweetened tea (iced or hot). For a meal, serve with a side of brown or wild rice and your favorite fruit-packed smoothie.

Thanks to Tin for the awesome idea to use collard greens for the wraps! I love them!

 

Wild Rice, Wheat Berry, Tempeh Stir-fry December 19, 2011

Whole Grains and Plant-based Proteins Make a Filling Meal

MEATLESS MONDAYS
Wild Rice, Wheat Berry, Tempeh Stir-Fry
with homemade ginger peanut sauce

Easy-to-make, tasty, and extremely filling, this high-protein dish makes a great meal or a substantial side. Active time is only about 15 minutes but plan ahead to cook the rice & wheat berries for an hour.

Ingredients
Makes 4 meal (amounts are approximate)

-3/4 cups dry wild rice
-1/2 cup dry wheat berries
-1 package tempeh (I used Trader Joe’s Organic 3 Grain Tempeh)
-4 tbsp natural peanut butter (no sugar added)
-2 tbsp Whole Foods Thai Ginger Marinade (or 1 tbsp grated ginger & 1 tbsp soy sauce)
-3 tbsp lemon juice
-3/4 cup of your favorite stir-fry veggies
-4 tbsp canola or olive oil
-1 tsp chia seeds (optional)
– 1/4 cup cashews (optional)

Methods

1) Boil 4 cups water, add wild rice and wheat berries, bring to a boil, and reduce to a simmer for 1 hour.

2) After rice and wheat berries have cooked for 45-50 minutes begin to prepare tempeh. Add 4 tbsp oil (olive or canola) to large sauce pan and bring to medium heat on stove top. Cut tempeh into thin bite-sized pieces and add to large stir-fry pan at medium heat. Stir frequently.

3) In a small bowl, mix peanut butter, lemon juice, and Thai Ginger Marinade (Whole Foods brand or homemade by combining 1 tbsp grated ginger with 1 tbsp reduced-sodium soy sauce). Add blended peanut sauce to your stir-fry pan with tempeh.

4) Remove cooked rice and wheat berries and drain excess water. Add all remaining ingredients (including rice and wheat berries) to sitr-fry pan. Mix well. Serve hot. May store in the fridge for up to 4 days or in the freezer for up to 2 months.

 

Blackberry Hazelnut Smoothie December 11, 2011

Blackberry Hazelnut Smoothie

Blackberry Hazelnut Smoothie
with raspberry & peach

Changing up your smoothie base provides flavor and nutritional variety. This smoothie uses Pacific Natural Foods Hazelnut Non-Dairy Beverage. The hazelnut drink base is a good source of vitamin A and vitamin E and an excellent source of calcium, vitamin D, and riboflavin (vitamin B2).

Ingredients
Serves 2

-Handful organic  frozen blackberries
-Handful organic frozen peach slices
– 1/2 cup organic plan unsweetened yogurt (can substitute with plain soy or almond yogurt)
-12 frozen raspberries
-About 3/4 cup Pacific Natural Foods Hazelnut Non-Dairy Beverage
-Dash of cinnamon or chai spices
-1 small ripe banana
-1 tsp crushed frozen ginger (1 cube Dorot frozen ginger)

Methods

Combine ingredients and blend until smooth. Serve fresh (2 servings) or stash one serving in a covered glass in the fridge for later. Drink within 24hrs if stored in the fridge for best taste.