Untitled Recipe #3

Here is an interesting chili I came up with, which has tofu as a meat substitute, and does not really look like chili if you are using all fresh ingredients.

What you'll need:
1/3 cup (dried) kidney beans; soaked for 8-12 hours
1/3 cup (dried) black beans; soaked for 8-12 hours
1/3 cup (dried) pinto beans; soaked for 8-12 hours
1/3-1/2 cup vegetable broth
1 stock of corn
1/2 block of firm tofu; crumbled by hand
2 small habanero peppers, finely diced
-
Onion, about 1 cup, chopped
Garlic, about 6 cloves minced
Green bell pepper (about 1/3-1/2 cup)
1 large carrot, chopped
4-5 large tomatoes, diced
1 lime
1 lemon
Avocado (optional)
Olive oil
-
Cumin
Chili powder
Paprika
Oregano
Salt & pepper
Cilantro


First you want to marinate the tofu with a bit of cumin, paprika, chili powder, a squirt of lemon & lime, and a splash of soy sauce. You don't need to marinate for more than 30 minutes. Next you probably want to cook your beans. After they've been soaked, bring them to a boil in enough water to let them expand, and simmer on low heat for 30-45 minutes, until soft. Drain and put aside. I like to do my beans separate because different kinds take longer, but I've never tried them all together. While cooking your beans you can stew your tomatoes as well. To do so, simply simmer diced tomatoes on medium heat in a sauce pan, covered, for about 15 minutes, while stirring occasionally. Ok, now for the good stuff. Begin by sauteing marinated tofu in a large pot with a tablespoon of olive oil for about 5 minutes, just to give it a bit of color. Add your onion and garlic, and saute another 5 minutes. Add the rest of the veggies (peppers included), and continue sauteing. After about 5 more minutes, add a teaspoon of cumin, chili powder, and oregano. Next put in the vegetable broth, and saute until it pretty much burns off. Now you want to put everything together (e.g. the just-cooked ingredients) and let the whole thing simmer for about 20 minutes uncovered, stirring occasionally. The first time I made this, it came out a little bit watery from the tomato juice. It was still good, but you may need to let it simmer longer to burn off any excess liquid. So when it is all said and done, feel free to season it with salt and pepper, lemon and/or lime juice, and even a bit of hot sauce or salsa (the habaneros should make it pretty spicy to begin with). Garnish with avocado slices, fresh cilantro, and enjoy!

Untitled Recipe #2

This is basically a vegan pesto with penne, mushrooms sauteed in white white, and boiled broccoli and asparagus.

What you'll need:
A food processor
White wine, preferably a pinot grigio
16 oz. penne pasta
-
Olive oil
Pine nuts
Fresh basil
-
Onion, about 1/2 cup
4 cloves of garlic, minced
1 bunch asparagus, chopped
1 crown broccoli, chopped
A handful of mushrooms (about 2-3 cups), sliced, any variety
Red wine vinegar (optional)
Sun-dried tomatoes (optional)


While you're waiting for the water for the pasta to boil, begin by preparing the pesto and vegetables. First boil asparagus and broccoli in a separate pot with a bit of salt for 2 minutes. Drain and put aside. Next, put one clove of garlic, about 1 1/2 to 2 cups of fresh basil, about 3 tablespoons of olive oil, a bit of salt, and a handful of pine nuts into your food processor and grind away. Depending on how small your food processor is, you may need to make two small batches of the pesto for your pasta. For the second batch, I use water instead of oil and add in a squirt of lemon juice and maybe a splash of red wine vinegar. It should be a nutty consistency. Salt to taste. By this point your pasta should be actually boiling. Saute mushrooms, onion, and garlic in a medium-sized pan with a 1/2 a tablespoon of olive oil on medium heat for 8-10 minutes. Add in a splash of white wine, chopped parsley and salt, and saute for another minute or two on low heat (until the wine settles down). After you've drained your pasta, add all the ingredients into a large pot. Salt and pepper to taste, then serve and enjoy. For a bit of extra flavor, I like also to add some sun-dried tomatoes.

Untitled Recipe #1

I really don't know what to call this, but it is basically just boiled or steamed vegetables with stir-fried tofu. Also, sorry about not posting much (or at all) lately. So here's to working on new recipes.

What you'll need:
Bok choy or baby bok choy (a good amount)
1 or 2 broccoli crowns, chopped
Asparagus
Baby spinach
-
Bay leaves
Fresh basil, chopped (optional)
-
1/2 (or more) block of firm tofu, drained and cubed
Garlic
Onion (yellow)
-
1 tablespoon of Earth Balance (optional)
1 Lemon



Use as much bok choy, broccoli, and asparagus as you want. Boil them together for 5 minutes in a large pot with a bit of salt and a few bay leaves. Drain when finished. In a pan, saute onion, garlic, and tofu in a tablespoon of olive oil, on medium heat, for about 8 minutes. Add in some spinach and stir until that gets wilted. Next throw in your drained vegetables and mix it all up. Cook for about 1 more minute. Throw in a little basil if you like and season with salt, pepper, and a few squirts of lemon. For an interesting twist, add in one tablespoon of Earth Balance and stir until melted. And that's it. Feel free to experiment with different vegetables, adding or subtracting, or you could even use this recipe to compliment a rice or pasta dish.

Tofu Ricotta Lasagna - Noodles Optional

Tofu Ricotta Lasagna - Noodles Optional
Can be made with or without noodles!

What you'll need:
1 large eggplant
1 block of firm or extra firm tofu (undrained)
1 box of spelt or whole wheat lasagna noodles (optional)
1 bag of baby spinach
-
1 tablespoon (or less) of olive oil
Onions & garlic (1/2 chopped; 4-5 cloves minced)
Yellow and green zucchini (about 1 cup chopped)
Mushrooms (about 1 1/2 cup diced)
Orange, yellow, or red bell pepper (about 1 cup chopped)
-
1 large lasagna pan
1 jar of pasta sauce
Fresh basil
Your favorite soy cheese (optional)
1 extra clove of garlic
Salt & pepper
-
A food processor or blender


To prepare tofu "ricotta:" This is the best part. Simply blend a block of tofu with basil and a clove of garlic. Since my Cuisinart food processor is a bit small, I do in quarters. If your tofu is undrained, you probably won't need to add any extra water or oil to get that ricotta-like texture. Set aside until ready to prepare lasagna.

If you are not using noodles, then the eggplant will serve as the "noodles." To do so, simply cut the eggplant lengthwise or in circles and set aside. You will also need to broil them for about 10 minutes with a bit of salt on top prior to the cooking process. If you are using noodles, then cook them according to the instructions on the box, drain, set aside and let dry (and likewise omit eggplant).

Begin by sauteing onion and garlic with olive oil in a frying pan. Saute until tender. Add the other vegetables now, and saute another 10 minutes. Stir in as much spinach as you feel necessary until it begins to wilt. Set aside.

Now, coat the bottom of your lasagna with a thin layer of pasta sauce. Add some tofu ricotta mix and vegetables. Then top with eggplant or real noodles. Repeat three times, adding just a bit of sauce in between each layer, and topping the last layer off with a bit of soy cheese or more sauce. Bake at 375 degrees for 45 minutes to an hour and enjoy!

Top Local Restaurants

Sometimes it seems as if there are more drawbacks to vegan dining than its perks, which is why I usually just cook at home. However, San Diego has a few things to offer the vegan community. Let us begin with the main drawbacks.

1. The drawback to eating out in general is that the food is likely to be generally unhealthy (ingredient-wise) and over-portioned. This too rings true even for vegetarian- and vegan-friendly restaurants that claim to have healthier options. Often times you will see the same enriched grains or processed ingredients being used, even in so-called healthy establishments. So, as a rule, dining out should not be done religiously; perhaps no more than once a week.

2. Price. I am a student, so I am cheap and do not like to sap my budget by going out to eat all the time. Unfortunately, one has to pay more for healthier foods, which doesn't make sense at all to me (the foods that will kill you are the cheapest -- population control?). But there are some restaurants around here that don't charge an arm and a leg for tasty meat-free dishes.

3. Location. With so few [healthy, cheap, and tasty] veg-friendly restaurants in the area, it is difficult to pinpoint one region of the city (San Diego is huge, by the way) where they might be concentrated. The fact is that there is no one area of the city where this occurs, but a safe bet would be either in the Hillcrest/North Park/Downtown area... or Ocean Beach.


Now for my list of my favorite restaurants in town. While I haven't been to every veg-friendly restaurant,* as new ones keep opening up, these get my pick based on the above criteria.

1. Ranchos Cocina
While they have three locations, I typically frequent the North Park one simply because it is closest. Sometimes I think that the food is better at the OB location though, so I go there once in a while as well. Anyway, if you want Mexican, this is the place to go. It is relatively cheap, the food is good, but it isn't too healthy. Portion sizes seem to have shrank over the years, so I'd say just be careful of how much you eat. They make the best salsa too, and if you aren't vegan then the shiitake burrito is probably the best tasting dish on the menu. They also have an array of vegan alternatives to cheese, sour cream, etc. I should also mention that I prefer Ranchos to the other Mexican vegetarian alternative, Pokez, down in downtown (which isn't too bad, I guess).

2. Veg'n Out
Again, this place is near North Park (closer to South Park actually), so it isn't too far from me. This place specializes mainly in veggie burgers and sort of "American" cuisine, you might say (including veggie dogs). Unlike most average restaurants that serve veggie burgers, Veg'n Out makes their own patties, uses whole wheat buns, and has a big variety of all-vegan burgers. My favorite is the Ultimate Vegan Burger with Follow Your Heart cheese. Prices are okay, and portions here can get big, especially with a side of potato wedges, so don't be afraid to bring some home.

3. Harrar Ethiopian Cafe
I was surprised to learn that Ethiopian food was vegetarian-friendly, so I had to try it out. Harrar is also in North Park, about a few blocks from Ranchos even. I'm not really sure how to describe the food, but it is sort of like a mix of vegetables that they serve on a doughy/spongy bread. You eat it with your hands too! They also serve various types of Ethiopian alcohol, which I have to try, and overall everything is relatively cheap.

4. Sipz Asian Fusion Cafe
What's with the Z's? This is so far down the list because I don't think that this place is all that healthy. When it first opened up, I was really stoked about it. Since then, however, the service has declined dramatically. It does have its merits though: If you crave Asian food that you can trust to be vegetarian, then this is your best bet. Most Chinese or Thai places claim to have vegetarian dishes on their menus, but some of them are still cooked with animal-based oils or fats, similar to how most taco shops use lard. Sipz does have a great vegan sushi menu, although it isn't very cheap. They offer brown rice for all of their dishes as well, but for an extra charge. Another drawback to Sipz is that it is precariously located in Clairmont Mesa. Supposedly they are planning to open up a new location soon.

5. Cilantro Live!
As its name implies, Cilantro Live! is 100% raw vegan. I remember trying this place out when they opened their first location in Chula Vista some years ago. Since then I have gotten into raw foods, and this place serves some really great dishes, but it is by far the most expensive vegan restaurant in the city. I liked how they opened up a location in Lemon Grove when I was living in La Mesa, but that closed down recently. They also have two other locations (in addition to Chula Vista), one in Carlsbad and one in Hillcrest. As you can tell, I probably don't go there much, but I still like the concept and their menu.


In addition to the aforementioned draw backs to San Diego's veg-friendly restaurant scene, there is one major one that I have forgotten to mention: There is nowhere to spontaneously get an awesome breakfast. Ranchos has a decent breakfast menu, but it is, of course, limited to Mexican food. This place called Spread in North Park also has breakfast, from what I hear, but they have weird hours are not cheap. I remember when I was in Providence or San Francisco and finding an awesome vegan breakfast was no problem. And this is why I see San Diego as very far behind in terms of its "vegan scene." I've even thought of opening up a restaurant myself, but then I'd end up just serving what I make/eat at home. So, as you can imagine, it can be a bit frustrating to stick to a healthy vegan diet in this city. Jess and I usually end up settling much of the time, as we can never completely satisfy our desires food-wise (e.g. breakfast).


* For a comprehensive list of veg-friendly restaurants in San Diego, see either VegSanDiego or the San Diego Natural Guide.

Helath Tips

I'm not here to tell anyone how to live their lives. But here are some simple tips for living a healthier life. It appears that much of this information has become quite mainstream, with our culture finally coming to terms with its mortality and the fact that dying a painful death from cancer or what-have-you is less desirable now since many of us finally realize how to prevent such diseases. So, in essence, this is a small guide to taking care of yourself in order to ensure a relatively disease-free life. Yet this advice is not complete by any means -- think of it more as a stepping stone, where you can then head off in your own direction.


1. Whole grains
People don't usually think about how harmful enriched and bleached grains (flour, wheat, etc.) can be for the human body. Luckily, some people are beginning to realize this, and us regular people can now find healthy alternatives to overly processed grains in just about any grocery store. I'm talking about whole grain or multi-grain household items such as bread, tortillas, rice, and pasta. Sprouted grains are also even better for you because they are considered "live." One can take healthy grains another step further by seeking alternatives to wheat in general. In a health food store, for instance, you might find quinoa, brown rice, or spelt alternatives to your favorite types of pasta. Even if you are not allergic to gluten (found in wheat), these alternatives can be enjoyed, as they are generally healthier than wheat, and quite tasty. It's about consuming those grains in their original form.

2. Raw fruits, vegetables, and nuts/seeds
Again, this is very basic, about eating things the way they are meant to be eaten. Cooking vegetables actually removes some of their nutrients in the process. But you don't have to go 100% raw (by the way, "raw" consists anything not heated above 150 degrees). It is important enough to incorporate a few servings of raw fruits and vegetables into your diet everyday. Carrots or celery and almonds, for instance, make great snacks, and you can just eat them without any preparation at all. As for the fancier stuff, you can consult a raw recipe book and find some interesting meals. Fruits are also important, and they can be quite versatile. For example, you can juice just about anything, and again make some tasty beverages. Simply eating an orange can give you more vitamin C than any pill or pasteurized juice can as well. And you can put [raw] nuts on just about anything!

3. Avoid processed foods and preservatives
I know that most of us cannot use fresh ingredients all the time. Unfortunately, anything canned, boxed, wrapped, or packaged contains a great deal of chemicals. Watch out for them, because even though no one really knows what effects they may have on humans, they can't be a good thing in the end. So examine ingredient lists carefully. "All natural" does not mean a thing. But it is good trust brands that make an effort to keep the chemicals/preservatives to a minimum. This tip applies to fast-food as well, which generally should be avoided at all costs.

4. Increase your water intake
This is so easy, but most of us don't bother to monitor our water intake, nor do we usually make an effort to make sure we've had enough for the day. As we all know though, we need water, and a lot of it each day. So make an effort to drink a lot of water (excluding tea or juices) each day. To remind yourself, try bringing a gallon of it with you on the go. And only drink purified water! Tap water contains chlorine and fluoride, among other unknown things -- stuff you do not want to drink.

5. Avoid sugar, artificial sweeteners, and sodium
Artificial sweeteners such as aspartame have actually been proven to cause brain tumors. Avoid it like the plague! Other sweeteners such as sucralose and Splenda have less-known side effects. If you need sugar, try raw sugar or evaporated cane juice (as an ingredient). Don't drink sugary beverages like sodas and juices (with added sugar) either. Drink water instead. This will also minimize your dentist visits. As for sodium, just be aware of the sodium content of anything you eat. Too much can't be good for you, and lucky for us, "low sodium" has become somewhat fashionable (in the grocery store).

6. Drink herbal teas
Herbal teas are not only good tasting, but also high in antioxidants (another now-fashionable term). Green teas are especially good for you too, so why not have a cup of tea to brighten your mornings instead of coffee? Other things that have antioxidants: blueberries and red wine! Mix these up into your daily diet.

7. Eliminate meat!
Okay, so I know most people will hate me for adding this one. But let's face it: red meat simply isn't that great for you. Meats are also highly processed, making them unfavorable and potentially dangerous (food poisoning, anyone?). The best alternative to meat is probably tofu, which is high in soy protein, and versatile in terms of taste and preparation. There are others such as tempeh, and seitan, also high in protein (but you can get protein from almost anything, like legumes). Be sure to avoid processed meat alternatives though, because I'm thinking those might be just as bad as the real thing. If you must have meat, however, then only buy the freshest from your most trusted dealer (butcher?).

8. Buy local
This isn't for physical health as much as mental and environmental health. Supporting your local community is always a good thing, plus there's the advantage of getting your hands on the freshest of ingredients (i.e. not having to deal with overly processed foods that contain chemicals). In other words, you can buy directly from the source. If you live near a weekly farmer's market, then I would suggest taking full advantage of it. Keep an eye out for items produced near you in grocery stores as well. As for the environment, buying local creates less traffic, and just feels better in the end.

9. Exercise!
Exercise can be found in a leisurely walk to your closest grocery store or a morning jog around the neighborhood (or a bike ride to work, etc.). People tend to think that finding the time to do these things is difficult. But is it really all that hard to go for a walk once in a while? While I also suggest a more balanced plan of exercise, one that perhaps includes using weights or doing yoga, I think it is important to just get some fresh air each day, as it will be beneficial in the end.


Well I can't think of a tenth one right now, which would make this list "Dr. Food's Top Ten Tips for Healthy Living," but you get the idea. Again, This is nowhere near complete, so I advise doing some independent research. Learn what the medical industry doesn't want you to know (because it is a business). Also learn what the media won't tell you. The clues are out there, and it isn't all that bizarre to live a life that feels good.

Pesto Pasta

Low or no oil pesto pasta
I love pesto pasta, but most pesto sauces contain a ton of oil, making them slightly unhealthy. So this is a good alternative to oily pesto sauces.

What you'll need
A food processor or blender
1 box of fettucini or linguine pasta (I use spinach fettucini)
1 package of seitan (teriyaki flavored, broken up)
Onion and garlic (1/2 cup chopped, 3 or 4 cloves minced)
Zucchini, quartered (about 1 cup)
Mushrooms, sliced (about 1/2 cup)
Asparagus, chopped (about 1 cup)
Orange bell pepper, chopped (about 1/2 cup)
-
Fresh basil
Raw pine nuts
Lemon
Raw almonds and/or walnuts (optional)
Vegan Parmesan cheese (optional)
-
Sea salt & pepper


For the pesto sauce, add a handful of basil, raw nuts, a bit of Parmesan if using, and a squirt of lemon to a food processor or blender. To avoid using oil, simply use water, which should be added while you are blending to create the consistency you desire. Of course you can always add a little bit of olive oil (no more than 1 tablespoon) if you think it is needed. I'd say you'll need about 2-3 cups of sauce for this recipe, so adjust measurements accordingly. Salt and pepper to taste, and set aside.

Cook pasta in a large pot according to directions, and set aside. Using the same pot (which should now be empty), saute onions and garlic with 1 tablespoon of olive oil on medium heat for 5 minutes. Next add the other vegetables and saute for 6 or 7 more minutes. Combine pasta and pesto sauce with vegetables and mix well. Or you may just combine the pesto sauce and vegetables to top the pasta with -- it's your call. Salt and pepper to taste and serve topped with crushed red pepper flakes and vegan Paramesan cheese. For the non-vegans: you can also replace the pesto sauce with Alfredo while using the same vegetable base for a slightly different tasty meal. Enjoy!

Tasty Tofu Burritos

Tasty tofu burritos
This is more like just putting two and two together, but it could be useful for those who cannot enjoy the Mexican food of Southern California.

What you'll need
Olive oil
Onion and garlic (about 1/2 cup chopped and 3 cloves minced)
1 block of firm tofu, drained
1 can (or 1 cup cooked) of black beans*
Your favorite fresh salsa
Lime
-
Taco seasoning
Large whole wheat tortillas
-
Guacamole*
Spanish rice* (optional)
Cilantro (optional)
Vegan cheese alternative (optional)


First of all, I wouldn't recommend using store bought taco seasoning because they are generally loaded with preservatives and unnecessary chemicals (or even animal byproducts). It is very easy to make your own: all you need to do is mix chili powder, cumin, oregano, paprika, crushed red pepper flakes, sea salt, and pepper. For this recipe you'll need 2 tablespoons of seasoning mix, so the measurements may vary. I don't have a specific recipe for taco seasoning, which means your on your own here (I apologize).

Okay, so begin crumbling the block of tofu by hand in a frying pan with a tablespoon of olive oil on medium heat. Stir it until it gets a little bit of color and then add the onion and garlic with 2 tablespoons of taco seasoning. Saute that for 6 minutes. Throw in the black beans with 1/3 cup of salsa, any cheese if you want, and a squirt of lime. Stir for another 2 or 3 minutes and that's pretty much it. This can be served with a side of refried beans and rice, or you can put rice on the inside. Top with cilantro and guacamole (if you like), wrap, and enjoy with hot sauce!

Now, there is a specific way to wrap a burrito, so I will attempt to describe the way I am familiar with: once you have not-too-much tofu mix on a tortilla, first fold the bottom upwards. While holding the fold you just made, grab the right or left side and fold that over the tofu mix. Now comes the tricky part: when you get one side over to the other, you must sort of fold it under the mix and then complete the wrap all in one swift motion. It is very hard to describe in words without the use of a diagram. Perhaps my method is even obsolete, but there is nothing worse in the world than a burrito that either becomes unfolded or bursts out of its tortilla.


* Please refer to past recipes regarding the preparation of Spanish rice, black beans, and guacamole.

Curried Potato and Spinach Soup/Stew

Curried potato and spinach soup/stew
This is similar to the coconut curry recipe, but with a soupier consistency (which can sometimes be more like a stew).

What you'll need
Olive oil
Onion and garlic (1 cup chopped; 4 cloves minced)
3 or 4 large red potatoes, cubed into 1/2'' cubes
Carrots (1 cup chopped)
Peas (1 cup without their pods -- optional)
-
2 cans of garbanzo beans, drained
1 can of lite coconut milk
1 bag of baby spinach
32 oz. of vegetable broth
-
Green onion (1/2 cup chopped)
Curry powder
Cumin
Nutmeg
Cayenne pepper
Fresh ginger (1 tablespoon -- optional)
Cilantro (1 tablespoon -- optional)
Sea salt & pepper


Before cooking, mash 1 can of garbanzo beans with a fork into a paste and set aside. Now, begin by sauteing onion and garlic in a large pot with 1 tablespoon of olive oil for 2-3 minutes on medium-high heat. Throw in your carrots and peas if you are using them, and saute for a couple more minutes. Next add potatoes, curry powder, a dash of nutmeg, a bit of cumin, and some cayenne pepper (if you prefer spicy), and stir until coated. Now add your coconut milk, vegetable broth, garbanzo beans (whole and paste), and bring to a boil. Simmer uncovered for 15-20 minutes, just until the potatoes are soft. If you are using ginger and cilantro, then add them in with green onion towards the last few minutes of simmering. Finish it off with about half a bag of baby spinach, or the whole bag if you are a big fan of spinach, and simmer until wilted. Feel free to add some flour if you want a thicker consistency too. Salt and pepper to taste (using a bit more salt for this one), and enjoy!

Super Awesome Vegan Pizza!

Vegan Pizza
This is one of our most favorite Sunday meals, enjoyed of course alongside a movie and red wine or beer. And no, this does not have to be vegan, but why settle for less?

What you'll need
A cookie sheet or pizza stone
Olive oil
Whole wheat pizza dough
Wheat flour
Pizza sauce (your favorite)
Garlic (2-3 cloves minced)
1 or 2 tomatoes, diced
Mushrooms, sliced
Green pepper, chopped or sliced
Jalapeno, sliced
Onion (optional)
Black olives (optional)
Vegan pepperoni (optional)
-
Vegan mozzarella cheese alternative (or real cheese)


Roll out, stretch, or toss your pizza dough with a little bit of flour to fit whatever you are using (a cookie sheet or pizza stone coated with a bit of olive oil). Preheat a conventional oven to 450 degrees, or whatever temperature your dough suggests. Brush the dough with a bit of olive oil and do a preliminary bake for ten minutes, just to get it bubbly. Take out your dough/crust and begin coating it evenly with pizza sauce based on your personal preference (we like it sauce-y). Next add your garlic, mushrooms, and green pepper. Now cover these ingredients with as much cheese as preferred. Finally, top with jalapenos, tomato, and olives. Bake for 15-20 minutes, based on what your dough suggests (turning or rotating halfway if necessary). Of course if you like a crunchier pizza, then keep it in for longer. Slice, cool, and eat (with red wine or beer)!

Topping order and vegetable ratio here is not very important, meaning that it is completely up to you how to construct the pizza. You may also add the suggested ingredients or even attempt different styles (e.g. Hawaiian). Either way you slice it, pizza is the best, and god bless the Italians for bestowing such a gift upon humankind.

Curried Lentil and Spinach Soup

Curried Lentil and Spinach Soup
This is incredibly easy, delicious, and serves about 8-10.

What you'll need:
Olive oil
Onion & garlic (1 1/2 cup chopped, 4 or 5 cloves minced)
Celery (1 cup or more chopped)
Carrots (1 cup or more chopped)
-
16 oz. (1 lb) of dried lentils
1 6 oz. ag of baby spinach
64 oz. of vegetable broth
-
Fresh ginger
Cumin
Curry powder
Nutmeg
Crushed red pepper flakes
Sea salt & pepper
Cilantro (1/4 cup chopped)


Begin by sauteing the onion and garlic in a large pot with 1 tablespoon of olive oil at medium heat. Add in your celery and carrots after about 5 minutes and saute for 8-10 more minutes. Next, add in spices as follows: 1 tablespoon of finely chopped ginger, 1 teaspoon of cumin, 1 tablespoon of curry powder, a dash of nutmeg, and 1/4 teaspoon of crushed red pepper flakes. If you want an extra kick, then I suggest adding a bit of cayenne pepper as well. Saute until spices are thoroughly mixed with vegetables. Now add 64 oz. of vegetable broth plus 1 1/2 cups of water, and the lentils. Bring to a boil and simmer uncovered for 20-25 minutes (until lentils are soft), stirring occasionally. For a thinner consistency, feel to add water by the cupfuls every 10-15 minutes or so (the spinach will add some water too, so be careful not to add too much water). After that, add in spinach and cilantro and simmer until the spinach is thoroughly wilted. Salt and pepper to taste, let cool, and serve.

Artichoke Pasta

Artichoke Pasta
Substitute canned ingredients for fresh ones if possible! (I usually make this when I want something that will give me plenty of left overs but isn't a pain to prepare.)

What you'll need:
Olive oil
2 small jars (or 1 big jar) of marinated artichoke hearts
Onion & garlic (1 cup chopped, 3 or 4 cloves minced)
Mushrooms
Asparagus (optional)
1 can diced tomatoes (undrained)
1 can garbanzo beans (drained)
16 oz. of rotini of fusili pasta
-
Basil
Oregano
Thyme
Sea salt & pepper
Red wine vinegar (optional)


Start off by cooking your pasta according to the directions. Sometimes I use whole wheat, and other times I use brown rice pasta -- the choice is yours. Once that's done, set it aside. Next, chop up your veggies. I typically have about 1 cup of mushrooms, a little bit more of asparagus, 1 1/2 cup of onion, and about 3 or 4 cloves of garlic minced. Begin by sauteing the onion and garlic in a large pot with some of the liquid from the jar(s) of artichoke hearts at medium heat. Add the rest of the vegetables after a few minutes. After about 10 minutes of that, add the artichoke hearts with the rest of their liquid, tomatoes, and garbanzo beans. Cover and bring to boil, then simmer for about 10 minutes. Stir in your pasta thoroughly, and the spices (oregano, basil, thyme, salt and pepper to taste). Simmer again for 5 minutes or so. Make sure everything is mixed up well. If you want a less dry consistency, then feel free to add some red wine vinegar. Otherwise, that's it!

Super Salad (w/ Baked Tofu)

Super Salad (Raw or Unraw)

What you'll need:
Lettuce
Spinach
Cucumber
Carrot
Tomato
Kale (optional)
Alfalfa sprouts (optional)
Chopped raw nuts of your choice
Dried fruit of your choice
Your favorite dressing
-
1/2 block of firm or extra firm tofu, drained & cubed*
Balsamic vinegar*
Sesame oil*
Olive oil*
Soy sauce*
Pepper*
1 clove of garlic, minced*
Ginger (finely chopped root or powder)*

* For the unraw part: This is a recipe for baked tofu, which is a great addition to any salad, but it of course is not mandatory if you prefer to keep it raw. Add the following to your cubed tofu (probably in some sort of a bowl): 2 tablespoons of balsamic vinegar, 1 teaspoon of olive oil, 1 1/2 tablespoons of soy sauce, 1/2 teaspoon of ginger, garlic, 1/4 teaspoon of sesame oil, and some pepper. Mix well, and then place on a baking sheet with foil. Bake on 350 for 20-30 minutes (stirring occasionally) either in a conventional oven or toaster oven.

For the salad: I like the begin with a base of equal parts spinach and lettuce. I usually just add everything to a large plate, so in essence what follows will be for one single salad. After that, I add about half of 1 small peeled cucumber, cubed into quarters. Next I add chopped carrots, about 5-8 baby carrots. Last of the vegetables, I add one whole diced tomato. Finally, I sprinkle however many chopped nuts and dried fruit I want; my favorites being cashews and almonds with dried cranberries. If you're going unraw, then now would be a good time to put your baked tofu on. And as for dressing, I am a fan of Bragg Ginger & Sesame, or any shiitake sesame vinaigrette.

Coconut Curry

Coconut Curry (Thai-style)

What you'll need:
A food processor of some sort*
-
Olive oil
Lots of onion & garlic (1 cup chopped, 4 or 5 cloves minced)
Broccoli
Yellow & green zucchini
Eggplant
1/2 block of firm or extra firm tofu, drained & cubed
Orange, red, and green bell pepper
Mushrooms
Carrots
Seitan (optional)
Cauliflower (optional)
Sugar snap peas (optional)
Cabbage (optional)
Flour (optional)
-
2 red potatoes, cubed
-
2 tomatoes, diced
-
3-4 1/2 tablespoons of curry paste
(see Indian-style curry recipe for paste instructions)
-
Ginger root, finely chopped
Cilantro, chopped
Green onion, chopped
Sea salt & pepper
Lime*
An extra clove of garlic*
-
1 can of lite coconut milk
-
1 cup of dried brown rice


Chop all of your veggies according to taste, with the onion and garlic separate. Generally, I use less of the ones listed as optional, but that is your call. This is step 1.

Step 2: Set aside some ginger (1 tablespoon), cilantro (up to 1/4 cup, or as much as you like), and green onion (about 1/4 of a cup). This will be for the main dish.

Step 3: Cook your potatoes in a separate pan until somewhat soft. Set aside for now.

*Step 4: This part is entirely optional, but is really a nice addition, so I highly recommend it. Put about 1/2 tablespoon of ginger, 1 tablespoon of cilantro, 1 small clove of garlic, and a squirt of lime into a food processor. Add about 1/3 of the can of coconut milk as well, and mix that up. This will go into the cooked rice, so keep it handy. Use more garlic if you prefer more raw garlic flavor. Be warned though: this will stay on your breath for a while.

Ok, enough with the steps. Start your rice (use more than 1 cup of dried rice if you plan to serve more than three), and then start sauteing your onion and garlic in a large pot with 1 tablespoon of olive oil at medium heat. After a few minutes, add the rest of the vegetables (potatoes included) and saute for about 10-12 minutes while the rice simmers. Add your curry paste to the big pot and stir that in thoroughly. Next add the rest of the can of coconut milk and tomatoes. Cover, bring to boil, and then simmer covered for about 20-25 minutes while occasionally stirring. At about the 15 minute mark you may add your cilantro, ginger, and green onion. Feel free to add any other spices as well, such as nutmeg or more cayenne pepper (depending on the spiciness of your paste).

Your rice may finish before the vegetables, but that's fine. Once the rice is done, add the garlic-y coconut milk mixture to the pot that the rice is in and stir in well. It shouldn't make the rice too watery or soupy. Keep that aside until everything else is finished. After 20 minutes or so of simmering for the vegetables, you should now simmer them uncovered, adding any flour to thicken it up, that is if you prefer less milky. Keep simmering and stirring for another 5 or 10 minutes. By now the vegetables should be good and soft. Salt and pepper to taste (you may want to add a bit more salt to this one), and serve over the garlic-y rice.

Unfortunately, this is one of our most time-consuming recipes, but it is also one of our best. In other words, the outcome is entirely worth the time and labor. Feel free to modify anything, since nothing here is set in stone.

Guacamole

Guacamole
This is super easy!

What you'll need:
Ripe avocado(s)
Lime
Fresh salsa
Sea salt or garlic salt & pepper

Depending on how much you want to make, use as many avocados as you see fit. I usually just make enough for two, using 1 medium-sized avocado, so I will give proportions for 1, which can then be doubled or modified for more.

First, mash up the avocado in a bowl with a fork of some sort. It is important that the avocado is ripe enough so that it can be mashed with little to no difficulty. Next, add about a tablespoon (or a little more) of salsa. I use a salsa that is made locally, and it is very garlic-y; it is also delicious and far superior to any other salsa I've ever tasted. Use only a little bit of salt, no more than 1/8 teaspoon, but use more than that amount of pepper (I tend to go crazy with pepper). Finally, add a squirt or two of lime and mix thoroughly. The consistency should be somewhat creamy and not too chunky. Some people like to add hot sauce, which you can add, but I figure I'll be using hot sauce on whatever it is that I am eating that requires guacamole anyway. Dairy products such as mayonnaise or sour cream are also out of the question -- a practice which probably only serves to add filler to guacamole you find in taco shops or restaurants.

Cheap Beans and Spanish Rice

Cheap Beans & Spanish Rice
Ok, so this is way cheaper if you don't use vegetable broth, which is a possibility, but it won't taste as good.

What you'll need
1 cup of black beans, dried
1 cup of brown rice, dried
Olive oil
1/2 cup of chopped green pepper
1/2 cup of chopped carrot
1 medium to large sized tomato, diced
1/2 cup of onion
1 or 2 cloves of garlic minced
-
Vegetable broth (or water)
-
3/4 cup of fresh salsa
Cayenne pepper
Chili powder
Lime
Sea salt & pepper

In order to cook the beans you must first soak them in water for 24 hours (you can do as less as 8 hours, but then they will take longer to cook). Drain and rinse them after they've been soaked, then bring to a boil in enough water (they will expand a little more), and finally simmer at low to medium heat for 30 minutes. Drain and set aside.

For the rice: begin by frying the dried rice in a pan with a bit of olive oil. Add the onion and garlic after a few minutes, and keep stirring -- just don't let the rice get too burnt (a light burn and some color change is what we're after). 8-10 minutes will do. Add the rice, with onion and garlic, to a pot containing the chopped veggies and 1 3/4 cups of vegetable broth. Bring to a boil and simmer as usual until all of the broth is absorbed (this may take up to 45 minutes). If you time it right, you can have your beans and rice done nearly at the same time.

Combine cooked beans and cooked rice in a separate pot big enough for both, and add the following: salsa, chili powder, cayenne pepper, and a squirt of lime. Mix well, salt and pepper to taste, and adjust spiciness accordingly. This can probably serve 4 or 5, so once again you will probably have left overs, which makes great low-budget Mexican food.

Sometimes I like to eat this with tortilla chips and hot sauce (for extra filling and spiciness) or guacamole or even with a bit of sour cream alternative. It's your choice. My guacamole recipe, which is really easy, can be found under its own category.

Teriyaki Stir-fry

Teriyaki Stir-fry

What you'll need:
A good Teriyaki sauce/marinade
-
Olive oil
Onion & garlic (1/2 cup chopped, 3 cloves minced)
Broccoli
A handful of snow peas
Red & orange bell pepper
Carrots
Mushrooms
Teriyaki flavored seitan (or 1/2 block of firm tofu drained & cubed or tempeh)
Bamboo shoots
Pineapple chunks
Water chestnuts (optional)
Baby corn (optional)
-
Fresh basil (chopped)
Green onion
Sea salt & pepper
-
Brown rice

In proper Dr. Food fashion, choose your vegetables wisely and chop as many as you like -- the rule being a cup of everything will probably yield about 3-4 servings. While your rice is simmering, start off by sauteing the onion and garlic to 1 tablespoon of olive oil in a good sized pot or wok or pan (at medium heat). Next add your vegetables (hold off on the pineapple, basil, and green onion though). After those are cooked well, after about 10-12 minutes, add enough teriyaki sauce to cover everything and provide a good environment for simmering. Cover, turn the heat up, and wait until you get a good simmer going. Reduce the heat back to medium and simmer covered for 20 minutes while stirring occasionally. Add the pineapple, basil, and green onion for the last five minutes of simmering, and then cook for ten more minutes uncovered, also while stirring occasionally. If the sauce burns off a bit, feel free to add more, but watch out for the sodium levels. By now your rice should be done, so salt and pepper to taste and serve it over the rice. Again, consistency is up to you, which also depends on the thickness of the sauce you use.

This one is pretty easy to make and does not take that much effort. But it's also really tasty. You can even spice it up by adding a dash of "Szechwan" sauce.

Indian-style [Red] Curry

Indian-style [Red] Curry

What you will need:
Olive Oil
Brown rice
Red & orange bell pepper
Green & yellow zucchini
Lots of broccoli
Carrots
Mushrooms
Eggplant (cubed)
Lots of onion & garlic (1 cup chopped, 5 or so cloves minced)
1/2 block of firm tofu, drained & cubed (or you can use seitan or real meat)
Cauliflower (optional)
Sugar snap peas (optional)
-
2 tomatoes, diced and set aside in a little bit of water
-
3-4 tablespoons of curry paste*
-
Green onion (chopped)
Cilantro (chopped, 1/2 cup)
Ginger root (chopped, 1 tablespoon)
Sea salt & pepper


* If you cannot find a good Indian-style curry paste at your local grocery store, then here is how to make your own. All you do is mix 4 or 5 tablespoons of curry powder with enough rice vinegar to make a paste-like consistency (about 3 or 4 tablespoons). Even though curry powder is comprised of turmeric, cumin, coriander, ginger, cayenne pepper, etc., it doesn't hurt to add a bit extra of any or all of these. A little bit of nut meg is also a must for the paste, and just the general spice of the dish. Based on the proportions above, this should yield enough paste for the whole dish.

Chop all of your vegetables and then start sauteing them in a large pot (always beginning with your onion and garlic) with about 1 tablespoon of olive oil. I usually start my rice a little bit before starting the vegetables.** There isn't a set amount of vegetables to use here because it is all based on personal preference. Generally though, I tend to have 1 cup or a little bit more of everything. Once everything is good and cooked (about 12 minutes), add your curry paste and stir until well mixed. Then add your tomatoes with the water; cover and simmer for about 20 minutes while stirring occasionally. Feel free to add more liquid (water or vinegar) if needed (as you'll need enough for a good simmer). At about the 15 minute mark, go ahead and add your chopped cilantro, ginger, and green onion. After the twenty minute mark, you'll want to continue simmering but this time uncovered, again while stirring occasionally. Cook to whatever consistency you prefer -- I generally wait until most or all of the liquid is gone, but some like it soupier. Add another dash of nut meg, and more cayenne for extra spiciness. Salt and pepper to taste, and finally serve over rice.

This will serve a lot, so if you're cooking for two, like I usually do, you will have leftovers (and that is a good thing). Just keep eating it with rice!


** To serve 2, boil 1 cup of dried rice in a pot of 1 3/4 cups of water with a bit of salt. Simmer on low heat for 30 minutes or so, and everything should finish at roughly the same time.

Tofu Scramble

Sorry I've neglected this blog for so long. It just so happened that school sort of put a damper on my plans to post a bunch of my favorite recipes. So I'll be doing some of that today.

First up: Tofu Scramble

What you will need
Olive oil
Half a block of firm or extra firm tofu, drained & cubed
Green bell pepper
Mushrooms
Broccoli
Onion (white or yellow; 1/2 cup chopped) & garlic (2 or 3 good sized cloves minced)
-
Red potato, cubed
Vegetable oil
-
Green onion (chopped)
Spinach (baby spinach works best here)
Parsley
Oregano
Basil
Sea salt & Pepper
-
Salsa or ketchup


First you must cook the potatoes. I usually use two medium-sized red potatos, which is enough to serve two or three. Cook them in a medium-sized pan, with about 2 tablespoons of vegetable oil. Fry them at low to medium heat, covered while stirring occasionally so they don't stick too much, until soft (about 20-25 minutes -- do the last few minutes uncovered). Add a bit of oregano.

With your potatoes set aside, you can now begin the main vegetables. Again, depending on how many you want to serve, you want a balanced ratio of chopped vegetables, with a little less broccoli than everything else (next to, say, 1 cup of green pepper and mushrooms). Begin by crumbling the tofu by hand into a pan of heated olive oil -- 1 tablespoon at medium heat. Saute the tofu a bit until it gets some color. Next add your onions and garlic, and saute for a few more minutes. Now add the green pepper, mushrooms, and broccoli and saute until fully cooked, about 10 minutes. Start adding your spinach -- a few good handfuls will work, but not all at once. Stir until spinach starts to wilt, then add the potatoes and keep adding spinach. Use as much spinach as you want. Now spice it up with pepper (and salt, if you'd like), a bit of parsley, green onion, and a touch of basil. Basically, you'll know when it's done when all the spinach is wilted.

I prefer this meal at breakfast, so you may serve it with toast and/or coffee. I also like mine with fresh salsa, whereas Jess really likes hers with ketchup. I guess there are no rules about what to eat it with.