Last week, we received both Tofu and Canned Pumpkin at the Food Bank and I remembered that I had made Tofu Pumpkin Pie for my school. I originally found it on the MoriNu Tofu package and adjusted it to fit our needs. I used to make it for breakfast (lots of protein in the Tofu and, of course, the Pumpkin has many nutrients. The students in my school thought they were really getting away with something when we had "pudding" for breakfast!)
Here it is:
Tofu Pumpkin Pie
3 packages Mori Nu silken lite Tofu (asceptic packaging)
1 1/2 cups honey
4 cups canned, pumpking
2 tsp vanilla extract
2 Tbs pumpkin pie spice
Blend tofu in food processor until smooth. Add honey, pumpkin, vanilla extract and pmpking pie spice. Blend well. Pour into individual little pie shells or a 9" pie shell. Bake in a preheated oven at 350 for approximately 1 hour for the large pie shell and for less time for the small pie shells. Filling will be soft, but will firm up as it chills. Chill and serve. This can also be used as a pudding (without the pie shells). Just put it into custard cups instead of the pie shells.
Tofu Whipped Cream
(from Fresh from a Vegetarian Kitchen by Meridith McCarty)
We never actually made this but it would be festive for a family dinner.
1 lb tofu, fresh
1/3 Cup pure maple syrup
1 Tbs vanilla extract
Sea salt - a few grains
2 Tbs to 1/2 Cup water, only if necessary to blend
Absolutely fresh tofu is a neccasity her or hte flavor will be chalky. Blend ingredients until creamy smooth. I usually do not boil the tofu for this topping, as boing tends to make it firm up. If you do boil tofu ahead, store "cream" in blender an whip it up again just before serving. For large amounts, mix all ingredients except water, then add it gradually until desired consistency is reached. Less will be needed. Use as a more healthy altrnative to dairy whipped cream on pumpkin pie, cobblers, etc. Be creative!
Sunday, March 18, 2012
Don't Worry About Protein, Have Some Comfort Food!
Last night, I had steamed potatoes and carrots for dinner (we received lots of carrots and potatoes at the food bank), . I just love them and they are very easy to make if you have a steamer. My favorite steamer is Black & Decker Handy Steamer/Rice Cooker. I use it for both veggies and for rice. There's not really a recipe but I'll put down what I did.
Wash potatoes and carrots with fruit and vegetable rinse. Cut them into smallish pieces and put into steamer basket (not the rice cooker part). Put water into bottom of steamer and put the drip pan on top and then the steamer basket on top of that.
Put the timer onto 45 minutes and plug it into the socket.
When the potatoes and carrots are soft, take them out of the steamer basket and put them onto a plate. My favorite margerine is Earth Balance and I put that on top and salt and pepper them.
Wash potatoes and carrots with fruit and vegetable rinse. Cut them into smallish pieces and put into steamer basket (not the rice cooker part). Put water into bottom of steamer and put the drip pan on top and then the steamer basket on top of that.
Put the timer onto 45 minutes and plug it into the socket.
When the potatoes and carrots are soft, take them out of the steamer basket and put them onto a plate. My favorite margerine is Earth Balance and I put that on top and salt and pepper them.
Do You Have the "Protein Monster" in Your Head?
I know some of you are cringing as you read these recipes! You are saying, "Yikes! Where's the Meat!"
I have responded to that below:
When I owned my vegetarian school, one of the first questions I got from prospective clients was: "Well, then how will my child get his/her protein if s/he eats vegetarian?" I, too, wondered about this before reading nearly 300 boooks for my Masters' Thesis. I, too, had the "protein monster" in my head and thought if I didn't eat meat I had to at least eat lots of dairy products! These attitudes came as a result of my "nutritional education" in the public schools. But, the reality is just the opposite! Actually, because of the extensive advertising (that same "nutritional education" mentioned above), Americans are suffereing a myriad of illnesses caused by the over-proteining of America.
An article by Debra Blake Weisenthal entitled "Shattering the Myth of Protein" states: "If you are getting enough calories, just about no matter what you're eating, you're also getting sufficient protein." So, our worry about getting enough protein is not only not necessary but is actually detrimental to our health.
In "Fat Burning Foods", the authors state: "The trouble is, most people consume too much meat and cheese and not enough potatoes and bread. You need only about an ounce of protein for every 18 pounds of ideal body weight. In other words, a 126 pound woman needs only about 7 ounces a day."
Dr. Pritikin, famed expert on nutrition, agrees and says: "Vegetarians always ask about getting enough protein. But I don't know any nutrition expert that can plan a diet of natural foods resulting in a protein deficiency, so long as you're not deficient in calories. You need only 6% of total calories in protein....and it's practically impossible to get below 9% in ordinary diets."
John Robbins, in Diet for a New America, wrote about research that actually lowers that percentage to between 3% and 5%. And, he adds, "a potato has 13% protein"!
Another issue for many people is that of "combining foods" to get a "complete" protein. This is a myth which came about because of some studies done on rats in the 1940's. Rats, which differ from humans in many ways, also have different nutritional needs. Not surprisingly, once research was conducted on people, the results were quite different and they resulted in a change in the way proteins are rated. The current standard for humans is known as the Protein Digestibility Corrected Amino Acid Score (PDCAAS).
Using the PDCAAS scale, soy protein receives a top rating. Unfortunately, the Meat and Dairy Council (for its own nefareious reasons) still sites the old, inaccurate studies when convincing the public that getting "protein" is very hard as a vegetarian but very easy with their products.
In Francis Moore Lappe's 20 year anniversary edition of "Diet for a Small Planet", she bemoans the way most people have accepted the 1940's study over the more recent studies. Her original book, with the incorrect study in it, is what made the "combining" strategy so popular. There's certainly nothing wrong with combing beans with a grain (almost every culture has some variation of beans and rice) but it's not really necessary!
So, relax! And have some comfort food for dinner once in a while without feeling guilty. I did....and it was yummy!
I have responded to that below:
When I owned my vegetarian school, one of the first questions I got from prospective clients was: "Well, then how will my child get his/her protein if s/he eats vegetarian?" I, too, wondered about this before reading nearly 300 boooks for my Masters' Thesis. I, too, had the "protein monster" in my head and thought if I didn't eat meat I had to at least eat lots of dairy products! These attitudes came as a result of my "nutritional education" in the public schools. But, the reality is just the opposite! Actually, because of the extensive advertising (that same "nutritional education" mentioned above), Americans are suffereing a myriad of illnesses caused by the over-proteining of America.
An article by Debra Blake Weisenthal entitled "Shattering the Myth of Protein" states: "If you are getting enough calories, just about no matter what you're eating, you're also getting sufficient protein." So, our worry about getting enough protein is not only not necessary but is actually detrimental to our health.
In "Fat Burning Foods", the authors state: "The trouble is, most people consume too much meat and cheese and not enough potatoes and bread. You need only about an ounce of protein for every 18 pounds of ideal body weight. In other words, a 126 pound woman needs only about 7 ounces a day."
Dr. Pritikin, famed expert on nutrition, agrees and says: "Vegetarians always ask about getting enough protein. But I don't know any nutrition expert that can plan a diet of natural foods resulting in a protein deficiency, so long as you're not deficient in calories. You need only 6% of total calories in protein....and it's practically impossible to get below 9% in ordinary diets."
John Robbins, in Diet for a New America, wrote about research that actually lowers that percentage to between 3% and 5%. And, he adds, "a potato has 13% protein"!
Another issue for many people is that of "combining foods" to get a "complete" protein. This is a myth which came about because of some studies done on rats in the 1940's. Rats, which differ from humans in many ways, also have different nutritional needs. Not surprisingly, once research was conducted on people, the results were quite different and they resulted in a change in the way proteins are rated. The current standard for humans is known as the Protein Digestibility Corrected Amino Acid Score (PDCAAS).
Using the PDCAAS scale, soy protein receives a top rating. Unfortunately, the Meat and Dairy Council (for its own nefareious reasons) still sites the old, inaccurate studies when convincing the public that getting "protein" is very hard as a vegetarian but very easy with their products.
In Francis Moore Lappe's 20 year anniversary edition of "Diet for a Small Planet", she bemoans the way most people have accepted the 1940's study over the more recent studies. Her original book, with the incorrect study in it, is what made the "combining" strategy so popular. There's certainly nothing wrong with combing beans with a grain (almost every culture has some variation of beans and rice) but it's not really necessary!
So, relax! And have some comfort food for dinner once in a while without feeling guilty. I did....and it was yummy!
Red Bell Peppers, Celery, Onions and Zucchini over Basmati
Red Bell Peppers
Celery
Onions
Zucchini
Lawry's seasoned salt
Basil
Parsley
Olive Oil
Basmati Rice (steamed in a Rice Cooker)
Chop up the veggies and put into a stainless baking pan. Sprinkle basil, Lawry's and Parsley over top. Drizzle oil over top. Put into a 450 oven and bake until the veggies are soft, gently turning occasionally.
Pour above mixture over cooked basmati rice.
Celery
Onions
Zucchini
Lawry's seasoned salt
Basil
Parsley
Olive Oil
Basmati Rice (steamed in a Rice Cooker)
Chop up the veggies and put into a stainless baking pan. Sprinkle basil, Lawry's and Parsley over top. Drizzle oil over top. Put into a 450 oven and bake until the veggies are soft, gently turning occasionally.
Pour above mixture over cooked basmati rice.
Red, White and Blue Salad
This was a traditional morning snack for our July 3rd celebration. The children thought they were getting away with something by eating this yummy dessert for a snack. But I knew the tofu made it a very high protein snack!
Strawberries
Blueberries
Slice stawberries and put into bowl with blueberries. Use Tofu Whipped Cream to mix. This is a VERY tasty alternative to dairy whipped cream or the chemical ones.
Tofu Whipped Cream (recipe below by Meridith McCarty)
1 lb. Tofu, fresh
1/4 C pure maple syrup
1 T vanilla extract
Sea salt, just a pinch
2 T to 1/2 cup water, only if necesssary to blend
Absolute fresh tofu is a necessity here or the flavor will be chalky. Blend ingredients until creamy smooth, I usually do not boil the tofu for this tipping, as boiling tends to make it firm up. If you do boil tofu ahead, store "cream" in blender and whip it up again just before serving. For large amounts, mix all ingredients except water, then add it gradually until desired consistency is reached. Less will be needed. Use as a more healthy alternative to dairy whipped cream on pumpkin pie, cobblers, etc.
Strawberries
Blueberries
Slice stawberries and put into bowl with blueberries. Use Tofu Whipped Cream to mix. This is a VERY tasty alternative to dairy whipped cream or the chemical ones.
Tofu Whipped Cream (recipe below by Meridith McCarty)
1 lb. Tofu, fresh
1/4 C pure maple syrup
1 T vanilla extract
Sea salt, just a pinch
2 T to 1/2 cup water, only if necesssary to blend
Absolute fresh tofu is a necessity here or the flavor will be chalky. Blend ingredients until creamy smooth, I usually do not boil the tofu for this tipping, as boiling tends to make it firm up. If you do boil tofu ahead, store "cream" in blender and whip it up again just before serving. For large amounts, mix all ingredients except water, then add it gradually until desired consistency is reached. Less will be needed. Use as a more healthy alternative to dairy whipped cream on pumpkin pie, cobblers, etc.
Kale, Spinach Salad
Yesterday, I was given a lot of items. I put them all together and made a salad. Here's the recipe:
Spinach
Kale
Cabbage - shredded white and red
Grape tomatoes
Carrots
Celery
Cauliflower
Yellow raisins
Pistachio nuts (unsalted)
Raw Sunflower seeds
Raw almonds
Raw walnuts
Vary amounts according to your own taste.
Wash all the veggies in Fruit and Vegetable Rinse. Rinse off the rinse with distilled water.
I use plastic containers to put the salad into. I had enough yesterday to make 6 large servings.
Put the spinach in, then the kale, then the cabbage.
Dice the carrots and celery and put on top.
Cut cauliflower in small florets and put on top.
Put raisins, shelled pistachio nuts, sunflower seeds, almonds and walnuts into small container and put on top of the salad in one corner.
When serving, choose your favorite salad dressing.
Spinach
Kale
Cabbage - shredded white and red
Grape tomatoes
Carrots
Celery
Cauliflower
Yellow raisins
Pistachio nuts (unsalted)
Raw Sunflower seeds
Raw almonds
Raw walnuts
Vary amounts according to your own taste.
Wash all the veggies in Fruit and Vegetable Rinse. Rinse off the rinse with distilled water.
I use plastic containers to put the salad into. I had enough yesterday to make 6 large servings.
Put the spinach in, then the kale, then the cabbage.
Dice the carrots and celery and put on top.
Cut cauliflower in small florets and put on top.
Put raisins, shelled pistachio nuts, sunflower seeds, almonds and walnuts into small container and put on top of the salad in one corner.
When serving, choose your favorite salad dressing.
Magaly's Salad
When I owned my school, my Assistant Director was Magaly. We had great times slicing and dicing together and feeding the children in my school. Magaly shared this recipe with me and I really like it. It's not raw, but it's quick and not very expensive and tastes wonderful.
2 cans black beans
2 red bell peppers, diced
2 cups frozen corn
2 avocados, diced
1 large Walla Walla
Juice from 2 limes
Rinse black beans. Add rest of ingredients. Squeeze lime juice over the salad. I don't care for chips myself, but Magaly served it with Lime Tortilla Chips. I have also used it as the filling for a soft tortilla. But, most often, I just eat it with no chips or tortilla! Yummy!
Saturday, March 3, 2012
Raw Zuccini Chips
This recipe comes from http://goneraw.com/. It looks so very tasty!
Raw Zucchini Chips
Submitted by therawmichelle on February 10, 2012 - 11:18am
(1 vote)
Servings:
1-2 More info about the health benefits of this recipe: http://rawfoodhealthwatch.com/raw-vegan-recipes/raw-zucchini-chips/
More raw vegan recipes: http://rawfoodhealthwatch.com/raw-food/raw-vegan-recipes/
Ingredients:
- 2 medium sized zucchinis
- 3 to 4 tablespoons of fresh lemon juice
- 2 tablespoons of olive oil
- 1 tablespoon finely minced shallots
- 1/2 tablespoon paprika
- a dash of cayenne pepper (you can use more if you want the chips to be more spicy)
- 2 finely chopped cloves of garlic
- 1 tablespoon basil
- 1 tablespoon oregano
- a dash of sea salt
Preparation:
- Slice the zucchini into very thin slices.
- Mix the rest of the ingredients into a marinade. Let the zucchini slices sit in the marinade for at least an hour.
- Place zucchinis onto dehydrator trays in single layers and dehydrate until crisp, for about 14 to 16 hours.
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