Tofu “Egg” Salad (Vegan)

Recipe from Simnett Nutrition

Adapted and Husband-Tested in Alice’s Kitchen

Make 4-6 servings

When it's too hot to turn on the stove or the oven, take a few minutes to make this delicious salad. Serve it atop some sourdough toast or greens and top with sprouts, another drizzle of Sriracha Sauce and sprinkled on some Homemade "Bacon-ish" Bits (vegan).  

Ingredients

1 package of firm tofu, drained and pressed 

¼ – ½ package of silken tofu, drained a bit 

2 stalks celery, minced

¼ purple onion, minced

2 dill pickles, chopped

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon kala namak

1/2 teaspoon celery seeds 

1/4 teaspoon turmeric 

1/4 teaspoon black pepper

1 heaping Tablespoon vegan mayo

big squirt of Sriracha sauce

1/4 cup fresh dill 

2 teaspoons fresh lemon juice

1 Tablespoon capers, drained

Sea salt, to taste

Instructions:

Place all the ingredients in a large bowl and mix well. 

 

Carrot Cake Baked Oatmeal with High Protein Icing (Vegan)

 

Recipe from That Vegan Babe

Husband-Tested in Alice's Kitchen

Makes 4 very generous servings or 6 reasonable servings :-)

I do love a good baked oatmeal for breakfast.  It always goes down perfectly with a cup of coffee or hot tea.  This Carrot Cake Baked Oatmeal one did not disappoint.  Usually I zap my baked oatmeal in the microwave and eat it hot, but THIS one tastes pretty darn great cold, right out of the fridge.  

Baked Oatmeal

(Dry Ingredients)

2 cups old fashioned rolled oats

2 Tablespoons chia seeds

1/4 cup dried cranberries

1/4 cup chopped walnuts (Pecans or pumpkin seeds would be a nice substitute.)

1 teaspoon baking powder

2 teaspoons cinnamon

1/2 teaspoon nutmeg

Pinch of sea salt or kosher salt

(Wet Ingredients)

2 cups plant milk (I used homemade cashew milk, but any will work.)

1/4 cup almond butter (I used sunflower seed butter because that's what's in my fridge.)

2 Tablespoons maple syrup

2 teaspoon vanilla

1 large carrot, grated

High Protein Icing

300 g silken tofu

2 1/2 scoops vegan vanilla protein powder

1/2 cup water

Preheat the oven to 400F. Line an 8" X 8" baking dish (or 7" X 10") with parchment paper or spray with cooking spray.

In a large bowl, mix together the dry ingredients.  Then add the wet ingredients.  Mix well.  Pour into the baking dish. Bake for 35-40 minutes.  Cool on a baking rack before icing. 

Meanwhile, add the icing ingredients to a blender.  Blend until smooth.  Use water as needed to thin or protein powder to thicken.  (It does thicken a bit in the fridge.)

If serving all at once, say for a family or party breakfast, spread or drizzle the icing over the cooled baked oatmeal.  If having it one piece at a time, I suggest keeping the icing in a mason jar with a lid in the fridge.  Drizzle over each piece as needed.  

The baked oatmeal will keep in the fridge for up to 5 days.  

Nutritional Info:  (1 of 4 servings) 463 calories; 8.6 g fiber; 433 mg sodium; 459 mg calcium; 19.8 g fat; 2.4 g sat. fat; 43 g carbohydrates; 10.7 mg iron; 29 g protein; 16.9 g sugars; 496 mg potassium; 1.3 mg vitamin C; 3596 IU vitamin A

Southwestern Vegan “Egg” Cups

Recipe from https://frommybowl.com/

Husband-Tested in Alice’s Kitchen
Makes 12

These little muffins are perfect for a prep day because they actually taste better (to my mind) a day after they are made.  They are meant for breakfast, but I've been enjoying them for lunch.  They are packed with protein.  

1 1/2 cups (165 g) chickpea flour
1/2 cup (25 g) nutritional yeast
16 ounces (453 g) soft silken tofu
1/2 cup (120 ml) non-dairy milk
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
Freshly ground black pepper, to taste
1 1/2 teaspoons salt
1/2 teaspoon baking powder
1/2 yellow onion, finely diced
1/2 red bell pepper, finely diced
1 4-ounce (113 g) can diced green chiles
1/2–1 cup shredded vegan cheese (optional)

Prep: Preheat the oven to 350F. Grease or line a muffin pan and set aside.
Blend: Add the chickpea flour, nutritional yeast, tofu, milk, chili powder, cumin, garlic powder, black pepper, and salt to a high-speed blender. Blend on high for 45-60 seconds, until a smooth “batter forms”. Scrape the sides of the blender with a spatula as necessary.
Mix: Transfer the “egg” batter to a large bowl, then add in the onion, bell pepper, green chiles, and vegan cheese (if using). Fold the veggies into the batter until evenly combined.
Bake: Divide the batter evenly into the muffin tins, then bake in the middle rack of the oven for 37 to 40 minutes, or until the top of the muffins are puffy and slightly golden. Remove from the oven and set sit in the baking tray for 5 to 7 minutes, where the muffins will deflate. Then, transfer to a cooling rack and let cool completely.
Serve & Storage: the “egg” muffins can be enjoyed immediately, or store them in an airtight container in the refrigerator for up to 5 days. The texture of these is more similar to eggs once they sit in the fridge overnight! Leftovers can be enjoyed cold, or warmed up in the toaster oven or microwave.

These taste great drizzled with sriracha sauce.

Notes:
You can add extra veggies if you wish, however, if they are very water dense veggies such as mushrooms or spinach, cook them down first. Reviewers said that they added olives and sun dried tomatoes.
Southwestern Vegan Egg Cups will keep in fridge for up to 5 days.  You can freeze your leftovers for up to 2 months
Another reviewer said she had no muffin tin so she instead  a greased 9 inch glass pie plate for 50 minutes and it was perfect!
Another reviewer didn't have green chiles on hand and so she swapped them for salsa.

Nutritional Information: (2 muffins) 312 calories; 6.7 g fat; 1.1 g saturated fat; 0 mg cholesterol; 739 mg sodium; 44.8 g carbohydrates; 13.1 g fiber; 9.6 g sugars; 21.8 g protein; 8 mcg vitamin D (42%); 147 mg calcium; 7 mg iron (41%); 1013 mg potassium 

High Protein Vegan Pancakes

Recipe from Pick Up Limes

Husband-Tested in Alice's Kitchen

Makes 16 pancakes (4 servings)

Unlike my husband, who loves to eat the exact same breakfast every single day, I like to change it up a bit.  I subscribe to Pick Up Limes YouTube channel and so when this recipe was featured, I decided to try it out to ramp up my breakfast.  Using silken tofu and soy milk help to make these pancakes high in protein.  These were not "light and fluffy" pancakes that you may be used to.  These were more deliciously bread-like and very filling.  To top them, I drizzled some of my Homemade Cashew Yogurt plus a bit of maple syrup over the stack.  I also sprinkled on some Homemade Coconut-Buckwheat Granola and made sure I added frozen blueberries, pumpkin seeds and 1/2 banana, sliced.  I was full until noon!  

Pancakes:

10.5 oz. (300 g) silken soft tofu

1 1/2 cups unsweetened soy milk or pea milk (I used oat milk.)

2 Tablespoons maple syrup or agave syrup

2 teaspoons vanilla extract

2 teaspoons lemon juice or apple cider vinegar or lime juice

3 1/2 cups spelt flour or whole wheat flour

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon sea salt or Kosher salt

1 Tablespoon vegetable oil for the skillet/pan (I used coconut oil spray.)

Optional Toppings:

1 cup plant based yogurt (I used Homemade Cashew Yogurt.)

1 cup fresh berries (I used frozen blueberries.)

1/2 banana, sliced

1/3 cup mixed roasted nuts (I used Homemade Coconut-Buckwheat Granola.)

2 Tablespoons roasted pumpkin seeds or sunflower seeds or hemp seeds

Maple Syrup

To a blender, add the tofu, milk, maple syrup, vanilla and lemon juice.  Blend until completely smooth.

To a large bowl, add the spelt flour, baking powder, baking soda, cinnamon, and salt.  Mix until well combined.

Create a well in the middle of the dry ingredients and pour the wet ingredients from the blender into it.  Mix until just combined.  If the mixture seems too thick, add a splash of milk to thin it out a touch.

Heat a non-stick pan on medium-high heat.  Use the vegetable oil to lightly grease the pan as needed.  (I used just a bit of coconut oil spray.) 

Use a 1/4 cup measuring cup to pour/scoop the batter into the pan and cook the pancake for 2 minutes on each side.  Continue until all of the batter is used.

Serve with whatever optional toppings you wish.

If you wish to save some pancakes for another day, cool them completely and store (separately from the toppings) in an airtight container in the fridge for up to 3 days.  The pancakes can be reheated on the stove, in the microwave, the oven or in the toaster.  

Nutritional Information: (4 pancakes)

649 calories; 21 g fat; 5 g saturated fat; 0 g trans fat; 0 mg cholesterol; 94 carbohydrates; 13 g fiber; 21 g sugars; 6 g added sugars; 28 g protein; 613 mg sodium; 8 mg iron; 1002 mg potassium; 465 mg calcium; 208 mg magnesium; 5 mg zinc; 0 mg copper; 4 mg manganese; 705 mg phosphorus; 18 ug selenium; 58 ug RAE vitamin A; 0 mg vitamin B6; 1 ug vitamin B12; 18 mg vitamin C; 2 ug vitamin D; 2 mg vitamin E; 12 ug vitamin K; 60 ug folate; 0 mg thiamin; 0 mg riboflavin; 9 mg niacin; 44 mg choline

Orange Chocolate Pots (Vegan)

Recipe from Good Eatings

Husband-Tested in Alice's Kitchen

Makes 2 generous servings

Well, Good Eatings has done it again.  I mean to say that every recipe I've tried from Malin Nilsson's YouTube channel and website has been excellent and this particular one did not disappoint.  I've learned so much from her about vegan cooking.  This recipe was part of a Valentine's Day menu she created.  I didn't serve it for the big day, but I did serve it in February when we were all snowed in and in much need of a pick-me-up treat.  Now, about the dessert.  It's tremendously easy to make using only a few ingredients and can be prepared well in advance, perfect for a dinner party.  It's smooth, rich and chocolatey with a nice hit of orange. My husband thought it tasted very close to the Chocolate Mousse I've made in the past.  But this delectable version uses no eggs and is a bit more healthful.  To make it creamy, it's made with silken tofu.  It's sweetened with just a touch of maple syrup.  The only other ingredients are just a bit of orange zest, orange juice, a pinch of salt and, of course, dark chocolate.  Be sure to use vegan chocolate if you wish to make this 100% vegan.

175 grams or 6 ounces silken tofu (I used Organic 365 brand from Whole Foods.)

2 1/2 Tablespoons real maple syrup

1/4 teaspoon fresh orange zest

1 Tablespoon fresh orange juice

100 grams or 3 1/2 ounces dark chocolate

Pinch of salt

Optional: (for serving)

Toasted Pistachios, finely chopped; Orange Zest; Pomegranate Kernels; and/or Freeze-Dried Raspberries, crushed; Whipped Coconut Cream or other vegan cream

Place the silken tofu, maple syrup, orange zest, orange juice and a pinch of salt in a food processor with a "S" blade.  Blend until smooth.  Set aside.  Melt the chocolate either in the microwave or on top of the stove*.  Add the melted chocolate to the tofu mixture and process until the chocolate is completely incorporated.  You may need to stop the machine and use a spatula to scrape down the sides of the bowl.  Pour the chocolate mixture into two serving bowls.  Chill for at least an hour or up to 24 hours.  

Notes: When you are ready to serve, add whatever toppings you like.  I think any toasted nuts besides pistachios such as hazelnuts, pecans, almonds would make lovely substitutions. When I took the above photo, I had forgotten to sprinkle on the extra orange zest that I had, but it does make a nice addition to the toppings, especially because it gives a little hint of what's to come :-)

Lemon Sesame Cream Sauce

Recipe from The Saucy Vegetarian by Jo Stepaniak

Husband-Tested in Alice’s Kitchen

I first tasted this sauce at an event being held at Lost River Market & Deli.  It was being served over steamed veggies.  It’s creamy and lemony with a hint of sesame.  I made up this sauce at home and dolloped it over some steamed broccoli and carrots, chickpeas, brown rice and avocado.  It would taste great over crisp lettuces, steamed spinach, or even pasta.

½ cup silken tofu

¼ cup tahini (This is sesame seed paste.  Store it in the fridge.)

2 Tablespoons fresh lemon juice

2 Tablespoons apple cider vinegar

2 Tablespoons real maple syrup (You can use other sweeteners.)

2 Tablespoons water

1 Tablespoon white miso (You’ll find this in the refrigerated section.)

¼ teaspoon crushed garlic (I use 1 clove.)

Combine all ingredients in a blender or food processor fitted with a metal blade and process until creamy.  (This sauce thickens when refrigerated.  You can thin it a bit by adding just a touch of water, if desired.)

Guiltless Pleasure Strawberry Smoothie

Makes 2 generous servings

Recipe from Super Smoothies by Mary Corpening Barber and Sara Corpening Whiteford

Adapted and Husband-Tested in Alice’s Kitchen

Here’s a refreshing snack or breakfast when the strawberries are ripe.

1 cup quartered fresh strawberries



½ cup light vanilla soy milk
(I used skim milk.)

1/3 cup soft silken tofu

1 banana, sliced



2 Tablespoons frozen pineapple juice concentrate
(I used 2 slices of fresh pineapple.)

Honey, to taste (optional)

Combine the strawberries, soymilk, and tofu in a blender. Add the banana and pineapple concentrate. Blend until smooth.  Drink it now or chill in the fridge for later.

Spinach & Roasted Red Pepper Lasagna

Martha Bost, my mother (born in 1936) made this for her buddies recently.
She took a photo of this dish and sent it to me.  Thanks, Mother!

Recipe from William Sonoma Essentials of Healthful Cooking

Makes 8-10 servings

Homemade lasagna always draws raves and this one didn’t disappoint. The photo in the cookbook convinced me to try this version. I wanted to make a vegetarian lasagna too and this one includes tofu. Meat eaters will not notice that this dish is meatless. No one will realize that tofu has been added. Tofu is easy to digest, low in calories, calcium and sodium, high in protein and cholesterol-free — all of which makes it one of today's most healthful foods. You will need to prepare the Spicy Tomato Sauce recipe which is available on this blog. Make it ahead of time. When making this lasagna, you won’t even need to cook the noodles ahead of time. All of the ingredients can be found at Lost River Market & Deli. This lasagna can be made ahead and reheated. Serve it with a crisp salad, crusty bread and Casa Mon Frare 2005 red wine. We shared this dish with our friends, Andy and Linda, and we all had seconds. And then had plenty left for our lunch the next day. We all agreed that the recipe should be included in the blog. So, here it is.

3 packages frozen chopped spinach

12 oz. soft tofu

2 cups ricotta cheese

2 large egg whites

½ cup freshly grated parmesan cheese

1 cup shredded mozzarella cheese

Kosher salt

Freshly ground pepper

8 cups Spicy Tomato Sauce

9 or more dried lasagna noodles

3 large red bell peppers, roasted; seeded or 1 ½ jars roasted red peppers, drained

2 large cloves garlic, minced

Cook spinach according to package directions. Let cool and squeeze out well so that it is dry. (I placed the spinach in a tea towel and squeezed.)

Crumble the tofu in a strainer and drain well. It should resemble cottage cheese. Place in a large bowl. Add the ricotta and egg whites. Stir well until combined. Stir in the parmesan cheese and ½ cup mozzarella. Stir in 1 teaspoon salt and ¼ teaspoon pepper.

Preheat oven to 350°F.

To assemble the lasagna, cover the bottom of a 9”X13”X3” baking dish with 4 cups of the Spicy Tomato Sauce. Arrange 3 or more dry noodles over the sauce to cover. Cover the noodles with half of the peppers. (There will be spaces.) Cover the peppers with half of the spinach. Sprinkle half of the garlic evenly over the spinach. Using a large spoon, dollop half of the cheese mixture on top of the spinach. With the back of the spoon, spread the cheese as much as possible without pulling up the spinach. There will be some spaces. Top with another layer of the dry pasta noodles and then the remaining peppers, spinach, garlic, and cheese mixture. Cover with the remaining noodles. Spread the remaining 4 cups of the Spicy Tomato Sauce over the top. Cover the baking dish with aluminum foil. Bake until the pasta is almost soft when tested with a knife, about 1 ¼ hours. Uncover. Sprinkle the remaining ½ cup mozzarella evenly over the top. Replace the foil. Continue to bake until the pasta is soft and the cheese on the top of the lasagna is melted, about 15 minutes longer. Uncover and let the lasagna rest for at least 20 minutes before cutting.

The Incredible Hulk Smoothie

Makes about 2 ½ cups; Serves 2

Recipe from Super Smoothies by Mary Corpening Barber and Sara Corpening Whiteford

Husband-Tested in Alice’s Kitchen

My husband’s theme song is “Peanut Butter and Jelly, That’s What I Like in My Belly.”  He loves anything with peanut butter in it.  I make this smoothie for him when he’s craving his favorite treat.  This smoothie is good for the man in my life too.  It has 4 grams of fiber per serving and it’s made with silken tofu, which is tasteless, but rich with antioxidants. Needless to say, your kids will love this smoothie as an after school snack!  I also think this would be a great breakfast for Meatless Monday!  You can find all the ingredients for this delicious creamy smoothie at Lost River Market & Deli. 

½ cup soft silken tofu (Once the 12 oz. box is opened, put the rest of the tofu in an air tight container and keep in the fridge.)

¾ cup skim milk

2 Tablespoons peanut butter (I used crunchy because that’s what my husband likes.)

2 frozen bananas, sliced

1 teaspoon honey (or more to taste)

Combine all the ingredients in a blender. Blend until smooth. 

Nutrition Information per Serving:  287 calories; fat 12 grams; saturated fat 3 grams; cholesterol 39 grams; fiber 4 grams; protein 11 grams; calcium  142 milligrams; sodium 125