Roasted Cauliflower and Edamame Nourish Bowl

Recipe from Tess Begg

Husband-Tested in Alice’s Kitchen

Makes 4 servings

I spent a pleasant time making the components of this dish and it paid off.  It can be eaten hot or at room temperature. Leftovers taste great the next day. This was good enough to serve guests.

Roasted Cauliflower & Edamame: 

1 head cauliflower, cut into florets (approx. 3 cups) 

1 cup frozen edamame beans (thawed) 

Drizzle of olive oil 

2 teaspoons ground cumin 

3 teaspoons ground paprika 

1 teaspoon ground coriander 

2 teaspoons garlic powder 

1 teaspoon chili flakes 

Generous pinch of salt and black pepper   

Parsley Salad: 

1 bunch of parsley, finely chopped (approx. 2-3 cups) 

1 small red onion, finely diced 

1 cucumber, finely diced 

1 medium tomato, finely diced (I used cherry tomatoes.)

Juice of 1 small lemon 

2 teaspoons olive oil 

Pinch of salt   

Creamy Tzatziki: 

¾ cup soy or coconut yogurt 

1 small cucumber, grated and juice squeezed out 

Juice of 1 small lemon 

1 garlic clove, minced 

1 Tablespoon chopped fresh dill 

½ Tablespoon olive oil 

Pinch of salt and pepper   

Toppings: 

2 Tablespoon sesame seeds 

1/3 cup dried cranberries   

Instructions: 

Roast the Veggies: Preheat your oven to 400°F. Toss the cauliflower and edamame with the olive oil, cumin, paprika, coriander, garlic powder, chili flakes, salt, and pepper on a baking tray. Bake for about 35 minutes until crispy. 

Mix the Tzatziki: Combine all tzatziki ingredients in a small bowl and mix well. 

Toss the Salad: In a separate bowl, mix the parsley, red onion, cucumber, tomato, olive oil, lemon juice, and salt. 

Assemble: Spread the creamy tzatziki at the bottom of the bowls, top with the fresh parsley salad, and pile the crispy roasted cauliflower and edamame on top. Finish by sprinkling with sesame seeds and cranberries. 

The Husband’s Pasta Dish

 

Husband-Tested  in Alice’s Kitchen

Makes 2 generous servings

The hubster’s cooking repertoire consists of his steel cut oats breakfast, his lunchtime peanut butter sandwich, popcorn, Instant Pot cashew yogurt and blueberry snack and this pasta dish.  When I’m too tired to cook or I’ve had a unusually busy day, he’ll make this for our dinner. It’s quite tasty and full of healthful ingredients.  If I wasn’t around, he’d eat all of the above every single day.  I like more variety in my diet (Ha!) He’s very proud of his pasta dish and so he should be. This is how he makes it…

Ingredients: (per serving)

Whole wheat pasta

Kosher salt or sea salt for the pasta water

½ cup Rao’s Marinara Sauce or Arrabiata Sauce or your favorite spaghetti sauce

1-2 Tablespoons Trader Joe’s Kale Pesto or your favorite pesto

1-2 canned sardines (This would add not only protein and Omega 3, but also calcium, however, it is totally optional and would not be vegan.)

½ cup Edamame (frozen is fine, no need to thaw)

1 cup Kale or spinach (fresh or frozen, no need to thaw) 

¼ of a Bell Pepper (any color but green)

1 cup Broccoli (fresh or frozen, no need to thaw)

1 cup of any other favorite vegetables you may have: mushrooms, Brussels sprouts, carrots, green beans, peas, asparagus, zucchini, sugar snap peas, yellow squash, are all good options, just mix and match, pick and choose one or two  

1 Tablespoon Vegan Parmesan Cheese, grated (optional)

Instructions:  

1. Fill a large pot with water.  Bring to a boil. 

2. Put a large sieve in the sink for draining the pasta.

3. While the water is heating up, prepare the vegetables you plan to include in your meal and have them ready near the pot of water.  (Chop the bell peppers, cut broccoli into bite-sized pieces, slice mushrooms, cut Brussels sprouts into quarters, chop the carrots, cut the green beans into bite-sized pieces, cut the asparagus into bite-sized pieces, slice the zucchini and/or yellow squash, cut sugar snap peas into bite-sized pieces)

4. When the water comes to a boil, add some salt.  Add the pasta and cook according to the package directions.  

5. Set a timer for 3 minutes before the pasta should be done.

6. When the time beeps, add the vegetables to the pasta pot.

7. During the 3 minutes that the vegetables and pasta are cooking, add about ½ cup of sauce in a bowl for each serving. 

8. Add about 2 Tablespoons to the sauce.

9. If using sardines, add them to the sauce/pesto mixture and use a fork to mash the sardines really well.  

10. When the 3-minute timer beeps, carefully take the pot to the sink and pour the pasta and vegetables into the sieve to drain.  

11. Using tongs, grab some of the pasta and vegetables and put them in the bowl(s) with the sauce, pesto and sardines, if using.

12. Toss until the pasta and vegetables are coated with the sauce/pesto.  

13. Sprinkle over some grated Parmesan cheese, if desired.

Spicy Thai Salad with Tempeh (Vegan)

Recipe from http://www.picklesnhoney.com
Husband-Tested  in Alice’s Kitchen
Makes 4 servings

This is a beautiful, delicious salad worthy of your best company, meat eaters and/or vegans.  Many of the components can be prepared well in advance, making this party perfect. This colorful salad is loaded with protein too. Make the dressing, the tempeh, the quinoa and edamame as much as a day ahead and then it’ll be a cinch to layer the salad on a large platter for dinner.

For the Peanut Dressing:
1/3 cup creamy peanut butter
¼ cup low-sodium tamari sauce
2 Tablespoons fresh lime juice
2 Tablespoons pure maple syrup
2 Tablespoons (or to taste) Sriracha sauce
2 cloves garlic, peeled
1 heaping Tablespoon fresh, peeled ginger (I use minced ginger from a jar.)

For the Tempeh:
1 (8 oz.) block of tempeh, steamed* and crumbled
2 Tablespoons toasted sesame oil
Juice of 1 orange
Sea salt, to taste
Freshly ground black pepper, to taste

For the Salad:
1 head romaine lettuce, thinly sliced (I used several leaves of red leaf lettuce plus several leaves of Napa cabbage, thinly sliced.)
2 cups cooked quinoa, seasoned with sea salt and pepper
1 heaping cup shredded red cabbage
1 cup thinly sliced carrot 
½ cup cooked edamame 
½ cup roasted peanuts, coarsely chopped
1 Tablespoon toasted sesame seeds, optional for garnish
Lime wedges, optional for serving
Sriracha sauce, optional for serving
 
Instructions:  
Place all the dressing ingredients in a high speed blender.  Blend until the dressing is smooth.  Set aside.  (This can be made in advance.). Heat a non-stick skillet.  Add the toasted sesame to the skillet.  Add the crumbled tempeh.  Sprinkle with salt and pepper.  Add the orange juice.  Stir until the tempeh is coated with the oil and juice. Cook, stirring every so often, until the tempeh is golden brown, about 7-8 minutes.  Set aside.  To assemble the salad, toss together the tempeh, lettuce, quinoa, cabbage, carrots, edamame, chopped peanuts, and green onions.  Divide between four bowls.  Garnish with the sesame seeds (if using) and drizzle the salad with the peanut dressing.  Serve with lime wedges and sriracha, if desired.

*How to Steam Tempeh:  After opening the package of tempeh, cut it into 4 sections.  Place it in a steamer basket.  Bring water to a boil in a pot that has a lid.  The water level should not come up above the holes of the steamer basket.  When the water comes to the boil, place the steamer basket in the pot and put on the lid.  Set a timer for 10 minutes.  When the timer beeps, remove the tempeh pieces to a clean towel.  Pat the tempeh dry.  When the tempeh is cool enough to handle, crumble it up and proceed with the above recipe. 

Nutritional Information: (1 of 4 servings)  
Calories 617
Total Fat 29g
Saturated Fat 4.4g
Cholesterol 0mg
Sodium 627mg
Total Carbohydrate 72.7g
Dietary Fiber 7.9g
Total Sugars 30.8g  
Protein 23.3g  
Vitamin D 0mcg
Calcium 163mg
Iron 18mg
Potassium 848mg

Green Spring Balance Bowl (Vegan + Gluten Free)

I tested this lovely salad out for a Spring birthday dinner party.  Not only was it very beautiful, but it was absolutely scrumptious.  This is a keeper for sure.

Serves 4
Recipe from Good Eatings 
Husband-Tested in Alice’s Kitchen

Herby Quinoa:

¾ cup quinoa

1 ½ cup water

Packed ½ cup fresh coriander

Packed ½ cup fresh flat leaf parsley

1 lemon

1 Tablespoon extra-virgin olive oil

½ teaspoon herbal salt

Black pepper, to taste

Roasted Asparagus:

1 bunch asparagus

1 Tablespoon olive oil

Salt and black pepper, to taste

Bean Salad:

1 can of chickpeas, rinsed and drained

1 cup shelled edamame beans

1 Tablespoon chili oil with “bits”

Basil Dressing:

1 ½ cup fresh basil leaves

1 cup baby spinach

1 lemon, juice only

1 shallot

1 garlic cloves

¼ cup nutritional yeast

2 Tablespoons extra-virgin olive oil

2 Tablespoons tahini

3 Tablespoons water

1 teaspoon maple syrup

Salt, to taste

To Serve:

4 large handfuls mixed baby greens

2-3 cups sugar snap peas, sliced in half

A handful of microgreens, optional

Method:

Preheat the oven to 400F. Rinse the quinoa if you wish and then transfer it into a sauce pan along with the water. Season with salt and cover with a lid. Bring it to a boil and then reduce to a simmer until all the water has been absorbed by the quinoa. This usually takes about 20 minutes.

While the quinoa is cooking trim the woody ends off on the asparagus and place it in an oven safe dish or on an oven tray. Drizzle with oil and season with salt and black pepper. Toss to coat. Roast in the oven for 12-15 minutes or until tender. Then prepare the bean salad simply by draining and rinsing the chickpeas and mixing them with the edamame beans and chili oil until well coated. Set aside.

Also make the dressing while the other components are cooking. Combine all the ingredients in a high speed blender and blend until smooth. Refrigerate until you are ready to use it.

To finish off the quinoa, once it is cooked, finely chop the fresh parsley and coriander and add to a bowl along with the quinoa. Use a Microplane or box grater to zest 1 lemon into the bowl and then squeeze in the juice of half of it. Drizzle over the oil and season with herbal salt and black pepper. Mix well to combine. To assemble the bowls start with a bed of mixed baby greens followed by the sliced sugar snaps. Then layer the herby quinoa and bean salad on top. Drizzle the dressing over it all and finish with the roasted asparagus.

 

Sushi Buddha Bowl with Sesame Dressing (Vegan)

 

Recipe from www.yeungmancooking.com
Husband-Tested in Alice's Kitchen

Makes 2 generous servings

This was absolutely delicious and compelled me to say "mmm" after each and every bite!!

Buddha Bowl:

1/2 cup sushi rice
1/2 cup water

1/2 cup carrot (cut into matchsticks)

1/2 cup cucumber (cut into matchsticks)

1 radish, thinly sliced

1/4 red bell pepper, thinly sliced

1 scallion, thinly sliced

1/4 lb. extra firm tofu, drained and pressed

1 Tablespoon olive oil

Sea salt or Kosher salt

Freshly ground black pepper

2 Tablespoons rice vinegar (unseasoned)

1 Tablespoon white sesame seeds

1 Tablespoon black sesame seeds

1/2 cup green leaf lettuce or greens, chopped

2 Tablespoons edamame

Few slices of pickled ginger

1/2 avocado, peeled

Dressing:

2 Tablespoons soy sauce

2 Tablespoon fresh lemon juice

1 teaspoon cane sugar

1/4 cup tahini

1 Tablespoon black sesame seeds

Directions:

Place the sushi rice into a small saucepan.  Rinse and drain enough times to get rid of the excess starch.  (The water should run clear.) Then, add 1/2 cup water and heat the rice up on medium high heat. 

When the water just starts to bubble, give the rice a good stir to release any rice that is grabbing the bottom of the pan.  Then, cover and cook on medium low for 15 minutes. After 15 minutes, turn off the heat and let the rice steam further for another 10 minutes.

Slice the tofu into strips.  Heat a non-stick to medium heat (I used a well seasoned iron skillet and heated it until it was smoking.)  Add the olive oil and sear the tofu for 1-2 minutes on each side.  Season with salt and pepper.  Set aside.

Add a pinch of salt, the rice vinegar, 1 Tablespoon white sesame seeds and 1 Tablespoon black sesame seeds to the rice.  Give it a mix. Plate the rice and let it cook for 5-10 minutes.

Add the lettuce, carrots, cucumbers, red bell pepper, tofu, radishes, scallion and edamame.  Thinly slice the pickled ginger and add it to the bowl or plate.  

Carefully sliced the avocado width-wise using the tip of the knife.  Shape the avocado into a rose and add it to the bowl or plate.

Place the dressing ingredients into a small mason jar with a lid.  Shake the jar until the ingredients are emulsified.  Pour the dressing over the Buddha bowl and serve.

Cooked Ramen Noodle Salad with Kimchi (vegan)

Recipe from From My Bowl

Husband-Tested in Alice’s Kitchen

Make 4 servings

Here’s a quick-to-make dinner for those busy weeknights that is very satisfying.  I added some leftover peas to the salad for a little extra boost of fiber and protein. 

6 ounces ramen noodles (discard the flavor packets)

½ head Napa cabbage, finely chopped (about 6 cups)

2 carrots, peeled and cut into noodles or matchsticks (you could also just use the largest holes on a box grater)

2 scallions, thinly sliced

1 ½ cups kimchi**, roughly chopped

1 clove garlic, minced

2 Tablespoons low-sodium tamari

1 Tablespoon toasted sesame oil or 2 Tablespoons tahini (I used tahini)

½ to 1 cup peas or edamame (optional)

¼ cup toasted sesame seeds

Bring a large pot of water to a boil and cook the ramen noodles according to their package instructions.  Drain and rinse the noodles with cold water, to prevent them from sticking.

In the meantime, prepare the cabbage, carrots, scallions, kimchi, and peas, if using.  Place the garlic, tamari and the sesame oil (or tahini) in a jar with a lid.  Shake vigorously until the ingredients are well incorporated.  Toss the noodles, veggies and dressing in a large bowl until well mixed.  Sprinkle with the toasted sesame seeds and serve.

**Not all kimchi is vegan, so if you wish the dish to be vegan, be sure to read the label. 

Sushi Grain Bowl

Recipe from Martha Stewart Everyday Food

Husband-Tested in Alice’s Kitchen

Makes 1 grain bowl (Can be easily doubled, tripled, etc.)

Boy, I wish I had known about this terrific lunch back when I was still working.  Wowza!  We loved all the flavors and textures of this simple dish.  Another great thing about this simple recipe is that all the components can be prepared in advance and then just arranged together right before serving.  

Dressing

2 teaspoons soy sauce

1 teaspoon lime juice (or lemon juice)

1 Tablespoon olive oil

Grain Bowl Ingredients

1 cup cooked brown basmati rice

½ cup cooked shelled edamame

½ cup or so of tuna or sardines in oil (leftover cooked salmon would also work)

1 small cucumber or Persian cucumber, seeded and thinly sliced

1 large hard-cooked egg, peeled and halved

Salt & Pepper, to taste

1 Tablespoon toasted sesame seeds

½ sheet nori, cut into thin strips (use scissors)

Measure out the dressing ingredients in a small jar with a lid.  Shake the jar vigorously until all the ingredients are well blended. Set aside.

Arrange brown rice, edamame, tuna, cucumber, and hard-cooked egg in a bowl or on a plate.  Sprinkle the egg and the cucumber with the salt and pepper. Drizzle the sushi bowl with the dressing.  Top with the toasted sesame seeds and the nori.  Serve.

Colorful Beet Salad with Carrot, Quinoa & Spinach

Recipe from http://cookieandkate.com

Adapted and Husband-Tested in Alice’s Kitchen

2 main meal size servings OR 4 side salad servings

We were scheduled to have a new oven and stovetop installed today, so I figured I’d better make something for dinner that I could prepare in advance and just toss together.  I had cooked quinoa in the freezer.  So, I thawed that.  I had steamed the edamame and toasted the pepitas the day prior.  The vinaigrette was made in advance too.  It took only a few minutes to shred the beet and carrots.  Then all that I had to do was put it all together and plate it.  This salad was not only a beauty, but it was absolutely delicious and full of nutrition.  (I didn’t have an avocado, but that would have taken it over the top.) This is good enough for serving at a party.  

Salad

2 cups cooked quinoa (I used multi-colored quinoa.)

1 cup cooked edamame (Follow package directions.)

1/3 toasted pepitas or toasted and chopped almonds

1 medium raw beet, peeled and shredded (I used a yellow beet.)

2 carrots, peeled and shredded

2 cups packed baby spinach or arugula, roughly chopped

1 avocado, peeled and cubed

Vinaigrette

3 Tablespoons apple cider vinegar

2 Tablespoons fresh lime juice

2 Tablespoons olive oil

1 Tablespoon minced fresh mint or cilantro

2 Tablespoons maple syrup or honey or agave nectar

½ to 1 teaspoon Dijon mustard, to taste

¼ teaspoon kosher salt

Freshly ground black pepper, to taste

Toss all the salad ingredients in a large bowl.  Drizzle with the vinaigrette.  (I didn’t use all the vinaigrette, just enough to lightly coat the salad ingredients.)  To make this vegan, use maple syrup or agave nectar.  To make this nut free, use pepitas.

How to Prepare Quinoa

1 cup uncooked quinoa

2 cups water for cooking

Cooked quinoa will keep for three or four days in the refrigerator. You can also freeze cooked quinoa. Just 1 cup of uncooked quinoa will yield almost 4 cups cooked.  Place 1 cup of uncooked quinoa in a sieve (strainer.) Quinoa has a bitter coating that must be rinsed off.  An effective method for rinsing off the bitter coating is to place the quinoa seeds in a fine-meshed strainer and run cold water over the quinoa while gently rubbing the seeds together in your hands. Place the rinsed quinoa in a saucepan and add 2 cups water. Bring the cooking liquid to a rolling boil. Turn down the heat to a simmer. Place a tight-fitting lid on the saucepan. Cook for 15 to 20 minutes. (Set a kitchen timer to 15 minutes so you won't forget to check for doneness.)  Fluff the cooked quinoa with a fork.

To toast pepitas: Place 1 cup pepitas (pumpkin seeds) on a rimmed baking sheet.  Roast at 375 until golden and fragrant, 6-8 minutes (you’ll hear them popping).  Cool completely on the baking sheet.  (Can be made ahead and stored at room temperature in an airtight container.)

Nutritional Information: (1 of 4 servings) 344 calories; 20 g fat (2.2 g sat. fat); 0 g cholesterol; 207 mg sodium; 34.7 g carbohydrates; 8 g fiber; 12.3 g sugars; 10.3 g protein

Zucchini Salad with Avocado and Edamame

Recipe adapted from Skinnytaste.com

Husband-Tested in Alice’s Kitchen

This refreshing salad is vegan, vegetarian, dairy-free, gluten-free, clean, and delicious! 

1 medium zucchini, ends trimmed off (You can peel it if you wish.)

½ fresh lemon

½ Tablespoon olive oil

Kosher salt, to taste

Fresh black pepper, to taste

½ medium diced avocado

1/3 cup shelled cooked edamame**

1 basil leaf, minced (Optional)

1 teaspoon minced chive (Chives weren’t in season, so I used ¼ small sweet onion. You could also use a scallion, a shallot or a bit of red onion.)

(Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands. Trim the strands into bite size lengths, about 8 inches long.) Place the prepped zucchini in a large work bowl. Drizzle the olive oil, lemon juice, salt and pepper and toss.

Peel and dice the avocado into small pieces and add to the bowl along with the cooked edamame, basil (if using) and chives. Serve right away and enjoy!

Servings: 1 • Size: 1 salad • Points +: 7 pts • Smart Points: 7 • Calories: 254 • Fat: 18 g • Carb: 20 g • Fiber: 9 g • Protein: 8 g • Sugar: 5 g • Sodium: 19 mg • Cholesterol: 0 mg

Notes:  Others who have tried this recipe made the following variations:

• Add some shaved Parmesan cheese. (If you do, it will not be vegan.)
• Add some grilled chicken slices and some feta crumbles. (If you do, this will not be vegetarian/vegan.)
• Substitute garbanzo beans (chickpeas) for the edamame.

**Edamame are young soybeans that have been harvested before the beans have had a chance to harden.  It’s low calorie, contains no cholesterol and is an excellent source of protein, iron and calcium.  Edamame can be found at Lost River Market & Deli in the freezer section.  They can be prepared in advance for this salad either by cooking on the stove top, steaming (which is what I do) or cooking in the microwave.  Just follow the package directions.