Breakfast ~ Barbecued Cubed Tofu with Parsnip, Onions & Peppers

On a warm Sunday morning it's nice to start the day with a filling and hearty breakfast cooked on the grill. Put away the eggs and barbecue up some tofu, as it doesn't increase your cholesterol! Then grab the newspaper, sit outside, and soak up the beautiful weather.

Barbecued Tofu

1 tub extra firm tofu

1 tbsp sweet miso marinade, shoyu or low sodium soy sauce

1/4 c celery

1/2 c steamed parsnip

1/2 red pepper

1/4 c red onion

1 tbsp fresh dill

Cut tofu into small cubes, place in bowl, and pour shoyu over it. Cut parsnip, onion and peppers. Chop dill. Fire up grill and put everything into vegetable grill basket to cook. Cook until vegetables and tofu browned.

Breakfast: Barbecued cubed tofu, parsnip, red pepper, onion, celery, and fresh dill in a sweet miso marinade, with half bagel, steamed broccoli, and sliced pineapple and orange. 

Dinner ~ Radicchio Cups of Vegetable Slaw with Tahini Dressing

The beautiful colors and shapes of food are integral when considering what I want to eat. Of course taste is also of key importance. Radicchio provides a perfect vessel for a myriad of possibilities. Here, I have prepared a vegetable slaw of heirloom carrots, red and green cabbages, summer and zucchini squashes, red and green onions. After filling the radicchio cup I drip a generous helping of a tahini and dill sauce on the vegetables. The tahini adds a nice creamy, nutty flavor. Adding the pea sprouts for some fun motion, visual interest and taste to the dish. I have a side of sliced radishes and broccoli sprouts.

Radicchio Cups of Vegetable Slaw & Tahini Dressing

Vegetable Slaw

1/4 c yellow carrots

1/4 c orange carrots

1/4 c red cabbage

1/4 c green cabbage

1/4 c summer squash

1/4 c zucchini squash

1/8 c red onion

1/8 c green onion

1/4 c white vinegar

sea salt

1 small radicchio

pea sprouts

Tahini Dressing

1/2 c tahini

3 tbs shoyu

Prepare ahead of time: julienne vegetable for slaw, add vinegar and salt. Refrigerate for several hours or overnight.  Mix tahini with shoyu. Can be stored overnight. When ready to assemble, gently peel and wash the radicchio leaves. Wash and cut pea sprouts. Simply fill cups with julienne vegetables, generously drip on tahini sauce, and add pea sprout for added drama. Voila!

 It's a winning trifecta - beautiful, delicious, and prepared with love.

Dinner: Radicchio with vegetable slaw of yellow, red, and orange carrots, red and green cabbage, red and green onions, yellow and green squash, and pea sprouts served with tahini dill sauce, radishes with broccoli sprouts, and sliced oranges. 

Lunch ~ Curried Homemade Angel Hair Pasta, Steamed Napa Cabbage & Maple Glazed Bartlett Pears with Pecans

I love kitchen tools and among my favorite is the pasta machine. Homemade pasta only takes a few minutes to make and even shorter time to cook up. With each meal, I look for ways to incorporate greens onto the plate. Here I quickly steam Napa cabbage while spending a few minutes simmering the pears in water.

Homemade Curried Pasta

1 2/3 c flour

2/3 c water

1/2 tsp salt

1/2 tsp curry powder

1 tsp olive oil

1 c chopped broccoli

1/4 c finely chopped

Prepare pasta in machine and use angel hair pasta die.  Boil water and add 1 tsp oil.

Add pasta and cook 5 minutes. Add chopped broccoli and carrots for last minute of cooking time. Drain and serve.

Napa Cabbage (2 servings)

Wash, chop and steam 2 c Napa cabbage for 3 minutes.

Maple Syrup Glazed Bartlett Pears with Pecans (2 servings)

1 Bartlett pear

1/2 c water

1 tbsp maple syrup

1/8 tsp cinnamon

1/4 cup chopped, roasted pecans

Slice pear, remove seeds, and poach in 1/2" of simmering water in covered saucepan for 3 minutes. Remove cover. Reduce water then add 1 tbsp maple syrup. Cook 1 minute longer. Plate. Sprinkle with cinnamon and roasted pecans.

Lunch: Curry noodles with carrots and broccoli, steamed Napa cabbage, and maple syrup glazed Bartlett pears with roasted pecans. 

Breakfast ~ Sauteed Bitter Dandelion Greens

An abundance of food may be available right in your backyard should you have and choose to harvest the pesky dandelion. You may ask,"Why eat dandelions?" The dandelion leaf has more vitamin A than spinach, is loaded with calcium, rich in iron, good sources of protein, B1, B2, B6, vitamin E and K. The leaves help detoxify your liver, which regulates cholesterol and cleans your blood.

Dandelion leaves are bitter in taste. To reduce bitterness, gather the widest and youngest dandelion leaves before the yellow flower buds. Springtime and late fall dandelion leaves are tastiest, but they can be harvested throughout the summer. Also, when lightly sauteed in sesame oil with onion and sliced heirloom carrots, the bitterness is less pronounced. Adding a little sweet watermelon also balances the bitterness.

Just be sure that, if you are foraging in your yard, you haven't used pesticides for the last few years. Otherwise, buy organic dandelion greens at a farmer's market or your grocery store.

Sauteed Dandelion Greens

1 bunch dandelion greens

2 tsp sesame oil

1/4 c onions

1/2 c heirloom carrots

sea salt

Lightly sautee onions and carrots in sesame oil until lightly browned. Add chopped dandelion greens. Reduce heat, cover, and steam for 1 minutes. Lightly salt, toss, and steam 1 minute longer, then serve.

Breakfast: Sautéed bitter dandelion greens with diced onions and yellow carrots, and watermelon.

Dinner ~ Grilled Corn & Veggies with Steamed Collard Greens

A few years back we created an outdoor kitchen to extend our enjoyment of the outdoors. In the Northeast, the summers are short and at the end of the day, it's always enjoyable to sit outside to enjoy dinner as the sun sets.  A grilled vegan meal is simple to prepare and quick to cook.  Corn grilled in the husk comes out crisp and moist. Dining al fresco encourages a slowing down and a breathing in.

Dinner: Grilled corn, leeks, mushrooms, celery, purple and orange carrots, yellow squash, zucchini, rice with sprouted lentils, steamed radishes, collard greens, and purple cabbage, and cherries. 

Lunch ~ Butternut Squash Soup & Avocado Hummus Wrap

Sometimes you just want soup, salad, and a sandwich. The nice thing is, you don't have to worry about calories when eating all veggies. There is no cream in the soup, it's 100% butternut squash with seasoning to taste. The dollop of cranberry sauce adds a little snap to the soup. The hummus is homemade and combines nicely with the creamed avocado in the wrap.

Lunch: Butternut squash soup with basil leaf and cranberry sauce, olives, red peppers, grilled summer squash, 

radishes, celery, baby cucumbers, arugula, avocado and hummus on wheat roll-up, and raspberries.                                                                      

Breakfast ~ Granola & Apple Juice

Breakfast: Granola with blueberries and apple cider.

Granola: Oats, shredded coconut, sesame seeds,

 sunflower seeds, cranberry honey, sliced almonds, 

and raisins.

For over 20 years I have been making my own granola, thanks to my sister-in-law who provided me with a very basic recipe so many years ago. It's simple, quick, and you can adjust for your likes and dislikes. Not only that, it cost substantially less to make than most store bought granola. Have just about any cereal with apple juice instead of milk and you might as well just call it dessert!

Granola
4 c rolled oats
2 tbs safflower oil
1 c wheat germ
1/2 c slivered almonds or preferred nut
1/4 c sesame seeds
1/2 c sunflower seeds
1/4 c shredded coconut
1/2 c honey
1/2 c raisons

Pour oats in large mixing bowl and add oil to moisten. Add wheat germ, almonds, sesame seeds, sunflower seeds, and coconut. Mix well. Add honey and mix. Pour onto greased cookie sheet and place in 300 degree oven for 20 minutes or until lightly browned. Check at 8 minutes and gently mix so that all cereal gets baked evenly. For last few minutes put on raisons. Keep eye on them. When raisons puff up, time to remove from oven. Pour onto parchment paper and let dry.

Dinner ~ Kale, Squash & Risotto

Dark leafy greens play an important role in our daily lives by providing important nutrients of calcium, iron, magnesium, potassium, phosphorous, zinc along with vitamins A, C, E, and K. Add leafy greens to your breakfast, lunch, and dinner meals. 

Dinner: Steamed kale and broccoli with miso-ginger dressing, cubed butternut squash and red onions, risotto, flax bread with olive spread, and red grapes. 

Lunch ~ Pickled Fiddlehead Salad

Fiddleheads are usually only available for a brief time in the spring. They are the coiled, young fern  plant before they grow and spread. I typically buy them as soon as they're in the marketplace. Later in the year, I am able to enjoy pickled fiddleheads, as shown below.

Lunch: A salad of romaine lettuce, summer squash, zucchini, topped with alfalfa sprouts and pickled fiddleheads, vegan chicken, croutons, and chopped strawberries.

Breakfast ~ Tofu Broccoli Quiche

Breakfast: Tofu broccoli quiche with

chickpea arugula salad and onions, and sliced

 bartlett pears.

Quiche with a twist ~ Use tofu instead of eggs. Tofu has 20 grams of protein per cup and is a good source of calcium and iron.

Broccoli Quiche

28 ounces (2 tubs) firm tofu

1 tsp curry

1/2 tsp cumin

sea salt

1 cup broccoli

1/2 cup red onion

Press and drain tofu to remove moisture, then place in food processor with 1tsp curry, 1/2 tsp cumin, and sea salt to taste. Add soy or rice milk until smooth. Stir in 1 cup chopped, steamed broccoli and 1/2 cup diced sautéed red onions. Pour into homemade pie crust shell. Bake 350 degrees for 25 minutes.

Pie Crust:

2 cups flour

1 tsp salt

1/4 cup cold water

3/4 cup butter

1/8 tsp garlic powder

1/8 tsp onion powder

Place flour, salt, and butter in food processor. Slowly add cold water until ball formed. Rolled onto lightly floured surface. 

Dinner ~ Roasted, Sautéed & Steamed Vegetables

Sometimes I just feel like having a big plate of vegetables. Adding a fermented vegetable, such as sauerkraut, offer probiotic and enzymatic benefits to your digestion.

Dinner: Steamed kale, sauerkraut, roasted onions and bliss potatoes, lighted sautéed seasoned green beans and yellow peppers, and fresh strawberries. 

Lunch ~ Green Beans & Rice Pilaf

Amaranth, barley, buckwheat, brown rice, bulgur, farro, flaxseed, Israeli couscous, millet, oats, quinoa, rye, spelt, and wheat berries are just some of the grains that you can incorporate into your weekly meal planning. They provide a great source of nutrients and fiber.

Lunch: Lightly buttered green beans, rice pilaf with roasted pumpkin seeds, and fresh raspberries. 

Breakfast ~ Root Vegetable Soup

It may seem unconventional to have soup in the morning, however a hearty vegetable soup is a flavorful and nutritious way to start your day. By having a filling first meal of the day, you'll find yourself less likely looking for a mid-morning snack.

Breakfast: Chickpea miso soup with parsnip, carrot, turnip, butternut squash, cabbage, yellow beans, celery, pearl onions, mustard green stems, rice, with fresh parsley and rosemary. Side of garlic onion bagel. 

Farmers Market: Eat locally grown produce

When looking to purchase local, seasonal vegetables and fruit, I head straight to the farmers market. I am fortunate to live in a town that hosts a farmers market on Sunday afternoons. If unable to make that one, there are markets held on other days in the neighboring towns. Small nearby farmers often offer heirloom varieties not found in conventional stores. In addition, many of them use sustainable farming techniques and are organic.

Whenever we travel, we seek out a farmers market. Whether it be the outstanding Burlington, VT weekend outdoor market or the markets on the streets of Italy - the fruits taste sweeter, the vegetables appear more colorful, and they smell wonderfully aromatic.

One of my favorite farms is the Flats Mentor Farm in Lancaster, MA that has many non-conventioinal varieties of vegetables not found in the typical marketplace. Among my favorite items: red amaranth, yu choi, and chinese broccoli. http://www.flatsmentorfarm.org

Bringing a wicker basket to place your purchases into is a beautiful way to transport your finds. However, cloth bags work just as well too!

Farmers market bounty includes: kale, dinosaur kale, red leafy lettuce, boston lettuce, corn,

 yellow cucumber, summer squash, okra, onions, heirloom tomato, mint leaves, parsley, and cilantro.