– Meatless – Page 13 – Northerly Nosh

Wellness Wednesdays: Copycat Kashi Mayan Harvest Bake

Posted on April 3, 2013March 31, 2013 by Northerly Nosh

Copycat Kashi Mayan Harvest Bake

Adapted from Onceamonthmom.com

3/4 cup sweet potatoes, peeled and chopped
2 medium plantains, cut into strips
2 Tablespoon coconut oil, split into half
3 teaspoons garlic, chopped
1 1/4 cups onions, chopped
1 teaspoon salt
1/2 teaspoon pepper
3 cups kale, chopped, loosely packed
15 ounces black beans, drained and rinsed
15 ounces tomato sauce
1 Tablespoon tomato paste
1 Tablespoon ancho chili powder
1 Tablespoon maple syrup
2 teaspoons ground cumin
1/4 cup cilantro, chopped
4 cups vegetable broth
1/2 cup quinoa, uncooked and rinsed
1/2 cups bulgur, uncooked
1 cup polenta
2/3 cup pepitas (pumpkin seeds)
cooking spray

Prep Day: Preheat oven to 400 degrees. Spray pans with cooking spray. Place sweet potato cubes and plantain slices on baking sheet and toss with 1 T. oil. Bake for 20-25 minutes, or until sweet potatoes are soft. While sweet potatoes and plantains are cooking, heat 1T. oil in a large skillet over medium heat. Add garlic, onions, salt, and pepper, and cook until onions begin to soften, about 5-10 minutes. Add kale and cook for another 5 minutes, until kale has wilted. Add black beans, tomato sauce, tomato paste, ancho chili powder, maple syrup, cumin, and cilantro. Bring to a simmer and cook for 10 minutes, stirring occasionally. In a large saucepan, bring vegetable broth to a boil. Add quinoa, bulgur, and polenta. Cook for about 20 minutes, or until grains are soft. Instead of placing on a dish, place grains in an 8×8 foil tin. Top with sweet potatoes, plantains, black bean sauce, and pepitas. Cover with foil. Label and freeze.

Serve Day: Thaw. Transfer to a microwave safe container and microwave until heated throughout.

- Meatless, Healthy Eating

Wellness Wednesdays: Is Tofu Nutritious Enough to Replace Meat?

Posted on March 27, 2013March 27, 2013 by Northerly Nosh

The Health Benefits of Tofu: Is it Nutritious Enough to Replace Meat?

The health benefits of tofu as a meat substitute are numerous. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the ravages of age. Tofu has been found to be a great source of calcium and vitamin E as well. Tofu or soybean curd is produced by grinding soybeans to form a milk-like substance, which is then compressed and left to coagulate. After the mass has dried into a gelatinous solid, it is cut into palm-sized cubes. Since soybean is cheap and abundant, but rich in protein, the popularly known benefit of tofu is that of being the “poor man’s protein.”

Tofu as Vegan Substitute for Meat

There is a common misconception that vegetarians do not get as much protein as meat lovers do. Although vegetables are mainly composed of carbohydrates, some vegetables, in fact, have all of the essential amino acids that your body requires.

The only difference between tofu and meat protein is that you have to eat more tofu to meet the recommended dietary protein levels. In fact, every 100 g of tofu yields approximately 17.19 g of protein. To get the protein benefit of 150 g of lean meat, you should consume 290 g of tofu.

Studies show that regularly eating that much tofu provides an equivalent amount of energy, protein, total fat, carbohydrates, alcohol and fiber. However, the main health benefits of tofu will show up in significantly lower total cholesterol, triglycerides and low-density lipoprotein (bad cholesterol) for you if you eat tofu regularly instead of meat.

Comparing 4 oz. servings, tofu provides 9 percent of your daily fat requirement, 3/4 lower than pork. Hence, the primary health benefit of tofu is to lower your risk of atherosclerosis, hypertension and cardiovascular diseases.

However, you might think that, unlike meat, tofu absorbs liquids (such as cooking oil) easily – in fact, up to 15 percent of the cooking oil used can be absorbed. To maximize the benefit of tofu as a lower-fat replacement for meat, however, you only have to be creative with recipes that do not require oil.

Other Health Benefits of Tofu

Isoflavones are compounds found in soy products, and they are known to exert direct and indirect antioxidant effects. Isoflavones can directly scavenge free radicals, thereby preventing premature aging. These beneficial compounds also prevent the effects of free radicals indirectly by suppressing phagocyte radical production.

Studies suggest that high intake of soy-based products also prevents breast cancer, osteoporosis and cardiovascular diseases. These conditions are due to lifelong exposure to the estrogen in your body. For some reason, the phytoestrogens found in soy products, such as genistein and daidzein, neutralize the action of human estrogen. These isoflavones are also known to decrease bone loss in the lumbar spine during the perimenopause and postmenopause stages. In addition, other studies suggest that isoflavones can increase bone mineral density in female spines.

Resource : Fitday.com

Vegan Singapore Street Noodles

Adapted from onceamonthmom.com

Serves 4

16 ounces rice noodles, uncooked (or sub in angel hair noodles)
4 tablespoons oil
16 ounces tofu
1 tablespoons garlic, minced
1 cups cabbage, sliced thin
1/2 cup carrot, julienned
2 cups tomatoes, cut into chunks
1 cups scallion, cut into 2 inch lengths (green parts only)
1/4 cup cilantro, chopped
1 teaspoons dark sesame oil
1 lime, cut into fourths
1 tablespoons vinegar
2 tablespoons Madras curry powder
1 pinch turmeric
2 tablespoons light soy sauce
1/2 cup vegetarian oyster or fish sauce
2 tablespoons Sriracha sauce
2 tablespoons ketchup

Prep Day: Boil rice stick noodles for 2 minutes or until just soft. Rinse under hot water and drain. Toss noodles with oil and keep warm. To prepare sauce, mix vinegar with curry powder and turmeric until blended. Add soy sauce, oyster sauce, Sriracha, and ketchup, mixing well. Set sauce aside until needed. Fry cubed tofu with oil until cooked through. Add garlic, cabbage, tomatoes and carrots and cook for one minute more. Stir in sauce mixture until everything is evenly coated. Cook for 1-2 minutes more or until dish is heated through. Toss noodles with chopped scallions, cilantro and sesame oil. Divide cooked noodles mixture among 4 freezer quart size bags and freeze. Packaged for individual servings.

Serve Day: Thaw. Reheat in microwave for 1 minute.

- 2013 Swap Recipes, - Meatless, - Pork, - Poultry, - Red Meat, - Seafood/Fish, Meal Swap Recipes

Meal Swap: Friday Meal Swap’s March 2013 Menu & Recipes

Posted on March 15, 2013March 27, 2013 by Northerly Nosh

Friday Meal Swap’s March 2013 Menu

Seafood/Fish:

Vanessa – Bourbon Glazed Salmon

1/4 cup plus 1/2 T brown sugar
1/4 cup bourbon
1/8 cup low-sodium soy sauce
2 tsp grated peeled fresh ginger
1/8 cup fresh lime juice
1 T garlic cloves, minced
1/2 tsp freshly ground black pepper
1/8 cup thinly sliced green onions
6 skinless salmon fillets
Cooking spray (you provide)

Prep Day: Combine all ingredients expect fish and cooking spray in a quart freezer zip-top plastic bag. In a gallon freezer bag add wrapped fish to bag; seal and freeze.

Serve Day: thaw all ingredients. Marinate fish in sauce in refrigerator 1 1/2 hours, turning occasionally. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 teaspoons sauce.

Optional: Sprinkle each serving with 1 tablespoon green onions and 3/4 tsp. toasted sesame seeds.

Sarah – Baked Shrimp with Feta

You Provide: 1 1/2 Tablespoons Lemon Juice

2 pounds Frozen shrimp, peeled and deveined with tails on
Cooking spray
1 teaspoon olive oil
3/4 cup prechopped onion
1 garlic clove, minced
2 tablespoons bottled clam juice
1 tablespoon white wine
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped fresh flat-leaf parsley

Prep Day: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add oil to pan, swirling to coat. Add onion to pan; sauté 1 minute. Add garlic; sauté 1 minute. Add clam juice, wine, oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Let cool,and put mixture in freezer bag. freeze. Freeze Feta Cheese and parsley in small, separate freezer bags

Serve Day: Thaw Frozen Shrimp, Mixture, Feta and Parsley completely. Once thawed, drain excess liquid from Shrimp and combine lemon juice (that you provide) in a large bowl; toss well. In a skillet pan, stir in shrimp mixture with the other ingredients (except feta and parsley) until just heated through. Then, place mixture in an 11 x 7–inch baking dish coated with cooking spray. Sprinkle the feta cheese evenly over mixture. Bake at 450° for 12 minutes or until shrimp are done and cheese melts. Sprinkle with parsley; serve immediately.

Orzo pasta is provided with this recipe. Cook 2 cups according to package instructions–can mix with a little olive oil, salt and pepper and put Shrimp bake on top. Or, here is an idea for you to try on your own (if you have the ingredients at home):

Orzo with fresh herbs: Cook 1 cup orzo pasta according to package directions, omitting salt and fat. Drain; toss orzo with 1/4 cup chopped fresh basil, 2 tablespoons chopped fresh parsley, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.

Poultry:

Lindsay L. – Chicken Alfredo with Sun Dried Tomatoes and Basil

Recipe coming!

Keri – Chicken Parmesan Meatloaf

1.25 lbs ground chicken
1 egg
1/4 cup breadcrumbs
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspon dried oregano
1-2 garlic, finely minced
1 small onion, grated
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup grated parmesan
1/2 cup pasta sauce
1/2 cup shredded italian cheese blend

Prep Day: In a large bowl, combine the ground chicken, egg, breadcrumbs, thyme, oregano, basil, garlic, onion, salt, pepper and Parmesan cheese. Place the mixture in the greased loaf pan and form into a loaf. Top the meatloaf with pasta sauce. Cover and freeze.

Serve Day: Preheat oven to 350 degrees. Bake from frozen, uncovered, for 55-60 minutes on a baking sheet. Remove from oven and sprinkle italian cheese on top. Place meatloaf back in oven until cheese is melted. Remove and allow to rest 5-10 minutes before slicing/serving.

Beef:

Heather G. – Beef Stew

1 pound Stew meat
Tbls butter
1/2 cup red wine
1cup flour
Salt and pepper
3 potatoes
2 carrots
Small onion
Half a bag of mixed frozen veggies
Bay leaf
Oregano
Old bay

Prep Day: Coat beef with flour salt and pepper. Sear in the pot( I can cook in my crock pot). Deglaze with butter and wine. Steam chopped potatoes, carrots, onions till pots can be stabbed with a fork. Add steamed veggies to beef. Cover with the water the veggies steamed in then top with water, or beef stock till all food is covered with liquid. Let it come to a boil. Add bay leaf, spices and salt & pepper to taste. Let cook for 4 hours on high or 6-8 on low. Add frozen veggies.

Serve Day: Defrost and slowly reheat

Megan – Chili Topped Potatoes

1 pound ground chuck
1 onion, chopped
1 (16-ounce) can pinto beans, undrained
1 (15 1/4-ounce) can whole kernel corn, drained
1 (14.5-ounce) can diced tomatoes, undrained
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (1 1/4-ounce) envelope taco seasoning mix
1 (1-ounce) envelope Ranch-style dressing mix
1 cup water
6 large baking potatoes

Toppings: Cheddar Cheese, Sour Cream, Green Onions

Prep Day: Cook ground beef and onion in a Dutch oven, stirring until beef crumbles and is no longer pink; drain and return to pan. Stir in pinto beans and next 6 ingredients; bring to a boil. Empty contents into a large freezer bag.

Scrub potatoes and put in their own bag.

Divide up cheddar cheese and cut up green onions for toppings. Put in their own sandwich sized bag and then add to the larger freezer bag.

Serve Day: Thaw in refrigerator, Warm the chili on the stove-top and simmer for 20 minutes. If you desire add an additional cup of water for a runnier consistency.

Microwave potatoes 1 inch apart on paper towels at HIGH 14 minutes or until done, turning and rearranging after 5 minutes. Let stand 2 minutes. Split potatoes, and top evenly with chili. Serve with desired toppings. We enjoyed having bacon bits on ours and franks red hot (not included)

Meatless:

Ann – Spiced Carrot Cauliflower Soup

Spiced Carrot Cauliflower Soup

1 tablespoon olive oil
1 small onion, chopped
5 cups warm water
2 tablespoons vegetable bouillon
1 head cauliflower, chopped (about 4 cups)
3 cups peeled and chopped carrots (about 8 medium carrots)
1 1/2 teaspoons curry
1 teaspoon cinnamon
1 teaspoon garam masala
1 teaspoon salt

Prep Day: Heat the oil in a large saucepan over medium heat and cook the onions for 3 minutes, or until soft. Dissolve the vegetable bouillon in the water and add to the pot. Add the remaining ingredients to the pot and stir to combine. Bring to a boil, cover, and reduce heat to simmer for 15-20 minutes, or until the vegetables are fork tender. Using an immersion blender or standing blender, puree all of the ingredients until smooth.

Serve Day: Thaw and heat in saucepan.

Pork:

Lindsey M. – Smokin’ Mac and Cheese

Serving Size: 8

1 lb elbow pasta
4 T butter, divided
3 T flour
1 c milk
1 (12 oz) can evaporated milk
4oz shredded Gouda cheese
4oz shredded extra sharp cheddar
1 pkg cream cheese
3/4 tsp salt
1/2 tsp ground red pepper
1 1/2 cups Ham
2 c cornflakes

Prep Day: Melt 2 Tbsp butter on medium heat in saucepan. Gradually whisk in flour until smooth; cook 1 minute stirring constantly. Gradually whisk in milk and evaporated milk; cook for 5 minutes whisking constantly until thickened. Whisk in cheese, cream cheese, salt and ground pepper until smooth. Cut up kielbasa and add to mixture. Stir and remove from heat. Let cool and bag in ziplock. Freeze. Put 2 c cornflakes in ziplock bag and label. Label pasta.

Serve Day: Thaw sauce completely. Preheat oven to 350 degrees. Prepare pasta according to package directions. Meanwhile, heat cheese mixture on medium heat in saucepan. Drain pasta and transfer to large bowl, stir in cheese mixture. Lightly grease a 9×13 pan and pour in macaroni. Melt 2 Tbsp butter (you provide) and pour into bag of cornflakes, shake bag to mix. Sprinkle flakes over pasta. Bake for 30 minutes, until golden and bubbly.

Gretchen – BBQ Pulled Pork Sandwiches

3 to 4 pounds boneless pork shoulder or boneless pork loin
1/4 teaspoon fresh ground pepper
1/4 teaspoon salt
2 cups water
2 cups barbecue sauce

Prep Day: Rinse the pork shoulder and pat dry. Rub salt and pepper over the pork and place in a slow cooker. Add water and liquid smoke. Cook on low setting for 8 to 10 hours, until the pork is very tender. Remove the pork from the slow cooker and discard the remaining liquid. Shred the pork using a couple of forks. Add barbecue sauce.

Serve Day: Thaw. Place pork in slow cooker until heated through. Serve on buns with barbecue sauce.

Note for Swappers: Please leave each other constructive comments and if your family liked a recipe or not in the comment section of this post. Thanks!

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