Scrambled Tofu

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If you like scrambled eggs but your cholesterol is over 200 overall, you might want to learn how to fix scrambled tofu. You get 0 cholesterol and all the benefits of lean protein. The taste, while not close to eggs, is savory and delicious. You can put it on toast and serve it with tomato slices or, even better, on a bagel, with your favorite orange juice or warm morning drink. I like Kaffree Roma prepared with rice milk. If you add a teaspoon of honey, it tastes better than hot chocolate.

Scrambled tofu and toast

Scrambled tofu and toast

As you know, breakfast is the most important meal of the day. A hot breakfast based on lean protein helps your homeschooling day go much better than a high-sugar cold cereal one.  Continue reading »

Add a delicious apple or orange, a banana or berries, grapes or pears, and you have the perfect formula for your little homeschoolers to have mens sana in corpore sano (a healthy mind in a healthy body), as my ancestors the Romans used to say.

 

Ingredients

1 container of firm or extra firm tofu (about 1 pound)

1 tsp Bragg’s Liquid Aminos

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp turmeric

1 tsp McKays’ chicken-style seasoning

1/2 tsp dried parsley flakes

salt to taste

 

Preparation

Open the tofu container over a sink and drain well. Transfer to a big bowl and mash with a fork or a mashing tool (like the one you use for mashed potatoes). Add all the condiments and mix well. Taste and adjust for salt. Move to a nonstick skillet and stir often over medium heat, until most of the moisture has evaporated and the scrambled tofu is hot and has changed color from off white to yellow.

The turmeric will give it this yellow color as the scrambled tofu heats up. It might be fun to show the kids this “science experiment.” It should be done in about 10 minutes. There is no need to add oil, so this will be a lean protein meal – the best!


Oven Fries

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French fries are not exactly the healthiest thing you could eat. In case you did not know, they were invented in Belgium. Want more trivia? McDonald’s fries are not vegetarian. Nope. They are not.

Oven fries taste just as good and, because they are baked, they will not load you with fat your body cannot process.

Oven fries

Oven fries are healthier than their fat-laden country cousins known as French fries.

Besides, oven fries are very quickly washed, cut up, and tossed with oil and condiments, while the oven is pre-heating. It is an easy food to make and a healthy side dish to any entree.

 

Ingredients

6 medium potatoes

3 Tbsp olive oil (more if desired)  Continue reading »

1/2 tsp onion powder

1/2 tsp parsley flakes

1/2 tsp garlic powder

salt to taste

 

Directions

Pre-heat the oven to 375F. Scrub potatoes and remove any dark brown spots. Do not peel the potatoes. The skin gives them a nice texture and it keeps the nutrients in.

Oven fries

You do not have to cut them really thin unless you want to.

Cut each potato lengthwise into 16 or more pieces. Put them in a medium size bowl. In a small cup, mix the oil with the condiments. Pour the mixture over the potatoes and toss them with a spatula until they are thoroughly coated.

Oven fries

Leave some room in the pan so you can turn them over easily if you like them crispy.

Spread them on a baking sheet in one layer. Bake at 375 F for 35-45 minutes, depending on your oven. Enjoy with veggie burgers or any other entree of your choice.


Veggie Burgers

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Veggie burgers are low in fat and sodium, high in fiber and thoroughly delicious. I have shared my oat burgers with a lot of meat eaters and the vast majority of them were pleased. In fact, many people have asked me for this recipe and I have shared it over and over again.

Homemade veggie burgers and oven fries

Homemade veggie burgers and oven fries

You can make these oat burgers ahead of time and freeze them. To defrost them, I pop them in the toaster oven or the microwave.

You can call them veggie burgers or oat burgers, it does not really matter. By the way, they are completely vegan, so they contain no cholesterol. Continue reading »

Once you make them, treat them like regular burgers or like patties. If you go with the latter, make a gravy for them and serve them with mashed potatoes, steamed vegetables (broccoli, carrots, peas, green beans etc) and then add a salad or at least one raw veggie (tomatoes, peppers, broccoli, carrots, cauliflower etc).

Veggie burgers

Veggie burgers or oat burgers are a healthy alternative to burgers made out of red meat.

To serve them as burgers, put them on whole wheat buns (or toast) with lettuce, tomatoes, onions, pickles, ketchup, mustard, mayonnaise, and a slice of cheese or any combination of fixings you prefer. To keep this meal vegan, use Daiya non-dairy cheese slices or any other brand of vegan cheese. You can find non-dairy cheese on Amazon or at your local health food store.

For a healthier side, use corn chips (we love Fritoes) instead of potato chips. Or bake your own oven fries.

 

Ingredients

 

4 1/2 cups water

1/2 cup Bragg’s Liquid Aminos

3 Tbsp. olive oil

4 1/2 old-fashioned oats

1 cup pecan meal (any nuts like pecan, walnuts or almonds, finely blended in a food processor)

2-3 tsp. onion powder

1 tsp. garlic powder

1 Tbsp. chicken-style seasoning

1/4 c nutritional yeast flakes

1/2 tsp. oregano

1/2 tsp. rosemary

 

Directions

Heat water, Bragg’s and oil in a big pot on the stove. When it boils, add the oats and turn the heat down. Way down. On the lowest setting you have. Cook for five minutes, stirring occasionally. While it’s cooking, blend your pecans in the food processor, unless you purchased the meal itself.

When your five minutes are up, turn the heat off and mix in the pecan meal and seasonings. Mix well. The mixture will be stiff, so you might want to use your hand instead of a spoon.

Form into patties, using a round 1/3 cup measure to make round, uniform patties, which you should press down with the bottom of the measuring cup. Dip the measure in a bowl of cold water before forming each burger, to keep the mixture from sticking.

Place on PAM-sprayed cookie sheet, and bake at 350F for 30-45 minutes (turn after 15-20 minutes), until nicely browned. You should get about 24 burgers.