Garlic Tofu and Vegetable Stir Fry

Ingredients:

For the tofu:

• One 14-ounce block extra-firm tofu

• 2 tablespoons plus 1 teaspoon arrowroot starch (or cornstarch), divided

• Fine sea salt and freshly ground black pepper

• 2–3 tablespoons avocado or sesame oil

Vegetables:

• 1 med head broccoli cut into pieces

• 1 carrot, peeled and sliced

• ½ onion, sliced

• 4 ounces fresh shiitake mushrooms sliced

For the sauce:

• 4 tablespoons soy sauce

• 4 tablespoons water

• 2 tablespoons maple syrup (or honey)

• 2 teaspoons mild vinegar (like apple cider, white wine, or unseasoned rice vinegar

• 2 teaspoons sesame oil

• 2 small garlic cloves, crushed, grated, or finely minced

• 2-inch knob ginger, peeled, and grated or minced (about 2 tablespoons)

• Sesame seeds and scallions, for serving

1. Start by pressing the tofu—drain tofu, place it on a plate, then top with another plate or cutting board, and weigh it down with something heavy (like a couple of cans), to squeeze out as much water as possible. Let stand for about 15 minutes, periodically draining off the excess water.

2. Cut tofu into 1-inch cubes and place in a bowl. Sprinkle with 1 tablespoon arrowroot, and pinches of salt and pepper. Gently toss with your hands to coat. Then sprinkle with another tablespoon of arrowroot and toss again.

3. Heat enough oil in a large non-stick skillet over medium heat to evenly cover the bottom. Add the tofu in a single layer, making sure the cubes aren’t touching; depending on the size of your pan, you may need to brown them in two batches. Cook undisturbed until a golden crust forms on the bottom, about 5 minutes. Then flip with tongs and cook the other sides, browning 3-4 sides in total.

4. While the tofu is cooking, chop vegetables in bite-sized pieces.

5. Meanwhile, in a small bowl, combine the soy sauce, water, maple syrup, vinegar, sesame oil, garlic, ginger, and the remaining teaspoon of arrowroot.

6. When the tofu is done, if there is too much oil left in the pan, transfer tofu to a plate and drain the oil. Then return tofu to the pan.

7. Add the vegetable mixture, stirring for 1-2 minutes until broccoli is bright green.

8. Add the sauce mixture to the pan and quickly toss until it thickens and coats the cubes. Turn the heat off.

9. Sprinkle with sesame seeds and scallions. Serve immediately.

Roasted Brussel Sprouts

As a child, the smell of Brussel sprouts made me gag. It was a smell that permeated the entire house as they boiled on the stove top. As a result, my family did not have the opportunity to try them. Funny how that works. Roasted Brussel sprouts…now that’s a game changer! It seems the sky is the limit with the add ons like bacon, onions, garlic, etc. Personally, I prepare mine rather simply, as you will see in this post. I also enjoy the crispness too, which is why I slice them in at least three sections rather than just in half.

Why Brussels? They contain very few calories, but pack a nutritive punch. The benefits include an excellent source of protein and rank high in both vitamins C & K. With cold and flu season, obtaining vitamin C is a bonus. Research suggests the bitterness in these cruciferous vegetables help fight off some cancers. Brussel sprouts are also thought to be a powerhouse antioxidant with slashing cell damage by 30% with just two cups. They are also high in fiber, reduce blood sugar, and reduce inflammation…a true winner! If this isn’t enough reason to include these morsels in your diet, I don’t know what it. Prepare them in ways that taste good to you.

Roasted Brussel Sprouts

Ingredients:

• 4 cups Brussel sprouts, ends removed and sliced into thirds

• 2 TBSP sunflower oil or similar

• salt and pepper, to taste

• 1-2 tsp balsamic vinegar

Directions:

1. Combine above ingredients in a large bowl. Stir to combine.

2. Roast at 450 degrees, stirring occasionally, until edges are charred. Add additional seasonings, if desired.

3. Sprinkle with balsamic vinegar.

Vegetable Lasagna

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Here is a recipe that I go back to time and time again. Lasagna is hearty and usually full of fat and calories.  This version is no different, but the heartiness comes from all the beautiful vegetables instead of meat. If you are lucky, you'll have leftovers, which are more flavorful the next day. Feel free to mix up the vegetables and add ones your family likes. Sometimes I'll use cottage cheese instead of ricotta cheese.

Vegetable Lasagna

• 1 cup chopped red bell pepper (about 1 medium)
• 1 cup chopped yellow pepper (about 1 medium)
• 1 cup chopped onion
• 4 zucchini, halved lengthwise and thinly sliced (about 5 cups)
• 2 (8-ounce) packages of cremini mushrooms, sliced 2 cups
• (8-ounces) shredded part-skim mozzarella cheese, divided
• 1 1/2 cups fat-free ricotta cheese
• 1/2 cup (2-ounces) grated fresh Parmesan cheese, divided
• 1 large egg, lightly beaten
• 5 cups marinara sauce, divided
• 12 precooked lasagna noodles (about 8 ounces)

Directions:

1. Preheat oven to 350º.
2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add peppers and next 3 ingredients; sauté 10 minutes or until vegetables are crisp-tender and liquid evaporates. Add garlic, sauté 30 seconds.
3. Combine 1 1/2 cups mozzarella, ricotta, 1/4 Parmesan, and egg, stirring well.
4. Spread 1 cup marinara over bottom of a 13 x 9-inch baking dish coated with cooking spray, top with 3 noodles. Spoon 1 cup marinara evenly over noodles. Top evenly with one-third of ricotta mixture and one-third of vegetable mixture. Repeat layers twice, ending with noodles. Top with 1 cup marinara. Sprinkle evenly with 1/2 cup mozzarella and 1/4 cup Parmesan.
5. Cover and bake at 350º for 45 minutes. Uncover and bake an additional 10 minutes or until cheese melts. Let stand 10 minutes. Yield 8 servings.

Calories: 378; Fat 11.4g; Protein 22.9g; Carb 46.5g; Fiber 5.9g; Chol 55mg; Iron 2.6mg; Sodium 667 mg, Calc. 434mg