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Saucy Lemon-Ginger Tofu

A family friend of my family has a very prolific lemon tree, so I found myself with an inordinate amount of lemons and was ecstatic to find ways to use them. When I was a kid, our family used to get take-out from an Asian-fusion chain restaurant that had inconceivably good lemon chicken, so that was the inspiration for this dish. Because the dish was really all about the sauce and not the chicken, making a vegetarian version using tofu was easy. The sauce in the original version was undoubtedly packed with sugar and preservatives and probably contained little to no real lemon juice, plus the chicken itself was (of course) deep-fried. In addition to being plant-based, this version is much lower in sodium, added sugar, and saturated fat plus it's flavored with *real* lemon juice (!) Because it's a stir-fry, this dish is incredibly versatile and a great way to use up any and all veggies that you have around- including frozen veggies. Serve it with rice or your favorite cooked grain and you have a complete, satisfying meal that can be made in less than half an hour.

Serves 4
Ingredients

• Two 14-oz. blocks firm or extra-firm tofu
• 1 tbsp. vegetable or olive oil
• 5 tbsp. soy sauce, divided use
• 1/2 cup freshly-squeezed lemon juice
• 1 cup vegetable broth or water
• 2 tbsp. apple cider vinegar
• 2 tbsp. sweetener of choice (agave, maple syrup, sugar, etc.) 
• 1/2 tsp. ground ginger
• 1 tsp. Sriracha sauce (more or less to taste)
• 2 tbsp. corn starch
• 6 cups mixed veggies (stir-fried or steamed)
• Steamed rice or your favorite cooked grain

Directions

1. Wrap the tofu in a clean dishtowel and place a heavy object on top (I usually use a cast iron skillet and put a few cans of beans on top to add extra weight). Let sit for 15 minutes or so to remove some of the excess water from the tofu. Cut the tofu into bite-sized (about 1/2-inch) cubes. 
2. Preheat the oven to 425 degrees. Lightly grease a baking sheet. Toss the tofu with  the oil and 2 tbsp. of the soy sauce on the baking sheet and bake for about 30 minutes, turning halfway through, until firm and golden brown.
3. Meanwhile, combine the remaining soy sauce, lemon juice, vegetable broth or water, vinegar, sweetener, ginger and Sriracha sauce in a small saucepan. Bring to a boil. 
   
4. In a small bowl, whisk the cornstarch with 2 tbsp. of cold water. Slowly add the cornstarch-water mixture to the sauce while whisking constantly. Simmer until the sauce is thick enough to coat the back of a spoon. 
5. Combine the tofu, cooked veggies and sauce. Serve with cooked rice or grain. 

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Saag Tofu

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Saag paneer is one of my all-time favorite Indian dishes. Warmly-spiced, creamy spinach is balanced by just the right amount of heat, combined with firm, pan-fried cheese (paneer) and usually served with warm naan or rice. "Saag" refers to the spinach mixture, though it can be made with a variety of different greens (which makes sense because "saag" means "greens" in Hindi). To make this dish plant-based, I swapped the paneer for spiced pan-fried tofu and the traditional heavy cream or yogurt for dairy-free yogurt. 

Serves 3-4
Ingredients
Tofu "Paneer"

• One block (14-16 oz.) firm or extra-firm tofu​
• 2 tbsp. olive oil
• 1 tbsp. lemon juice
• 1/2 tsp. each: salt, ground cayenne, garam masala, ground turmeric

Saag

• ​1 tbsp. olive oil 
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 1-2 tbsp. minced fresh ginger (about a 1" piece- I used closer to 2 tbsp.)
• 1-2 serrano chiles (I used two because I like my food fairly spicy), very finely chopped (remove the seeds if you want it less spicy)
• 1/2 tsp. ground cayenne
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1/2 tsp. ground fenugreek
• 1 tsp. garam masala
• 2 tbsp. tomato paste or 1 finely-chopped tomato
• 1 lb. fresh or frozen spinach
• 1 cup water (more or less)
• 2 tbsp. lemon juice
• 1/2 cup plain unsweetened plant-based yogurt 
• Salt to taste

Directions

1. ​Drain the tofu. Wrap in a clean dishtowel, place a heavy object on top, and let sit for about 15 minutes (to remove excess moisture). Cut into small (about 1/2-inch) cubes. 
2. In a medium bowl, whisk together remaining ingredients for tofu "paneer". Toss the tofu cubes in the marinade and let sit for at least 15 minutes to marinate.
3. Heat up a large skillet with a little bit of oil or nonstick cooking spray. Add the marinated tofu and cook over medium-high heat, turning occasionally, for about 10 minutes, or until golden brown and slightly crispy. Transfer to a bowl and set aside. 
4. In the same pan, heat up the 1 tbsp of oil for saag. Add the onion and sauté until translucent and soft, about 5 minutes. Add the garlic, ginger, and chiles and cook for an additional 2 minutes or so, until fragrant and softened.
5. Add the spices and tomato (or tomato paste) and cook until fragrant, about 2 minutes (you may need to add about 1 tbsp of water to prevent the spices from burning). 
6. Puree the spinach in a blender or food processor until mostly smooth (if using frozen spinach, thaw and drain first). 
7. Add the spinach and water to the pan, stir, and cook uncovered for about 5 minutes, until thickened and hot. 
8. Turn off the heat and add the lemon juice and yogurt. Stir to combine. Season with salt to taste. 
9. Gently fold in the tofu and cook for an additional few minutes, or until hot. 
10. Serve with warm naan bread and rice. Enjoy!

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Sweet Potato- Chickpea Curry

What I love about curry is that it's the ultimate one-pot meal. Pick a flavor profile, some veggies, a protein and a liquid and you're good to go. You can pair them with pretty much any starch or grain that you like and you've got a cozy, quick, and nourishing feast. This curry was inspired by what I already had in the fridge and the cupboard, but it still boasts a tremendous amount of flavor and a pleasant combination of textures. I paired it with quinoa and homemade naan, but it would also be delicious with rice or another cooked grain (or if you're feeling really lazy, you could skip all that noise and eat it like a soup). 

Serves 6
Ingredients

• ​1 tbsp. olive oil
• 1 medium onion, diced small
• 1 jalapeno, finely chopped
• 4 cloves minced garlic
• 2 tbsp. minced fresh ginger
• 1 tbsp. garam masala
• 2 tsp. ground cumin
• 1 (28-oz.) can diced tomatoes
• 1/4 cup tomato paste
• 1 (15-oz.) can coconut milk
• 2 (15-oz.) cans chickpeas, drained and rinsed
• 1 cup vegetable broth or water 
• One large or two small sweet potatoes, diced
• 8 oz. fresh or frozen chopped spinach
• 1 tsp. salt (more or less to taste)
• 1/2 tsp. black pepper (more or less to taste)

Directions

1. Heat up the olive oil in a large pot. Add the onion and sauté for about 5 minutes, just until softened. Add the jalapeño, garlic and ginger and sauté for another 2-3 minutes, until softened. Add the garam masala and cumin and cook for about 30 seconds, just until fragrant. 
2. Add the tomatoes, tomato paste, coconut milk, chickpeas, water or broth and sweet potato and bring to a boil. Reduce to a simmer and cook for about 20 minutes, or until the curry has thickened and the sweet potatoes are almost tender. 
3. Stir in the spinach and cook just until wilted (or heated through if you're using frozen spinach). Season with the salt and pepper and spoon into bowls.
4. Serve with your choice of cooked grain/starch and/or naan and top with chopped fresh cilantro (if desired). Enjoy!

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Umami Gravy Nourish Bowls

Of the five established tastes, "umami" seems to be the one that has garnered the most attention in the last few years. We detect different tastes when different types of molecules or ions react chemically with distinct taste receptors on the tongue and other parts of the oral cavity. In the case of umami, G protein coupled receptors on our tongues react with glutamates (salts of the amino acid glutamic acid), triggering that satisfying taste and olfactory sensation we call umami. Often described as "savoriness", the word "umami" means can be translated as "a pleasant savory taste" in Japanese. Though umami is typically associated with cooked or smoked meats and animal-based broths, many plant-based foods trigger the same flavor sensation- things like soy sauce, miso and other fermented foods, nutritional yeast, mushrooms, and cooked tomatoes. 
These flavorful and nutrient-dense bowls are made with umami-packed baked tofu, chewy wheat berries, roasted sweet potatoes, and broccoli and smothered with a savory gravy so addictive that you'll want to eat it with a spoon straight out of the pan (well, at least I did because I'm pretty shameless). You could swap out the broccoli and sweet potatoes with any veggies you like or replace the wheat berries with quinoa, brown rice, or another grain. 

Serves 3 
Ingredients
Tofu

• ​One 14 or 16-oz. package firm or extra firm tofu, drained  
• 3 tbsp. soy sauce
• 1/2 tbsp. dijon mustard
• 1/2 tsp. each: smoked paprika, garlic powder, onion powder, dried thyme

Gravy

• 2 tbsp. vegan butter 
• 2 tbsp. flour
• 2.5 cups veggie broth or stock
• 1/2 tsp. each: smoked paprika, garlic powder, onion powder, dried thyme
• 1 tbsp. dijon mustard
• 1 tbsp. tomato paste
• 1/4 tsp. pepper
• 3 tbsp. nutritional yeast
• 3 tbsp. soy sauce

Everything else

• 3 cups steamed or roasted veggies (broccoli, squash, mushrooms, sweet potato, etc.)
• 1.5 cups cooked wheat berries, quinoa, brown rice, or other grain of choice

Directions

1. Prepare the tofu: wrap in a clean dishtowel, place a heavy object on top, and wait at least 15 minutes to get out the excess liquid. Cut into bite-sized cubes. 
2. Marinate the tofu: whisk together all marinade ingredients, add tofu, cover, and refrigerate for at least 1 hour (overnight is ideal). 
3. Bake the tofu: Preheat the oven to 425 degrees and lightly grease a baking sheet. Drain out the excess marinade and bake the tofu for about 30 minutes, turning halfway through, until firm and golden brown.
4. Make the gravy: while the tofu is baking, melt the vegan butter in a medium saucepan. Add the flour and whisk until it has been completely absorbed by the butter (this is called a roux). Add remaining ingredients and bring to a boil. Reduce to a simmer and cook for 15-20 minutes, until thickened and hot. (If it's not thick enough, whisk together 1 tbsp. each cornstarch and water in a small bowl and whisk into the gravy, stirring constantly. Simmer for another couple of minutes, or until the gravy is thick enough to coat the back of a spoon). 
5. Assemble the bowls: add cooked wheat berries (or other grain), roasted or steamed veggies, and baked tofu to a bowl. Drizzle gravy on top and enjoy!

​Nutrition (per serving)*: 406 Cal, 9 g fat (1 g saturated), 59 g total carbs, 13 g fiber, 24 g protein, 1353 mg sodium, 356 mg calcium (27% DV), 5 mg iron (28% DV), 758 mg potassium (16% DV)

*nutrition based on bowl made with tofu, gravy, wheat berries, sweet potato, and broccoli

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Curried Pumpkin-Apple Soup 

Pumpkin is one of my favorite fall vegetables for so many reasons. Here are just a few:

• They're amazing in both sweet AND savory dishes
• When pureed, they are amazingly rich and creamy (but still low in calories and fat)
• They are an ADORABLE and ICONIC symbol of Autumn
• They're high in soluble and insoluble fiber (to facilitate digestion and promote a healthy gut microbiome)
• They're packed with Vitamin A (important for maintaining proper immune function, night vision, and epithelial integrity)
• They're also a good source of potassium and Vitamin C!

This flavorful and comforting curried pumpkin-apple soup with cashew cream and maple-candied pumpkin seeds is glamorous enough to serve to guests but easy enough to make on a weeknight. It's the perfect mix of sweet and savory and it highlights some of the most iconic flavors of Fall. 

Serves 6
Ingredients

• 2/3 cup raw cashews, soaked in cold water for 8-12 hours or boiling water for 15 minutes
• 1 tbsp. olive oil
• 1 medium onion, chopped
• 1 tbsp. minced fresh ginger
• 1.5 tbsp. curry powder
• 1/4 tsp. ground cinnamon
• 1 medium Granny Smith apple, chopped
• 1/2 cup dry white wine
• 15 oz. can pumpkin puree (or ~2 cups pureed fresh pumpkin!)
• 4 cups vegetable broth
• 2 tbsp. apple cider vinegar
• 2 tbsp. pure maple syrup
• 1 tsp. salt
• 1/2 tsp. pepper
• Chopped cilantro (optional)

Candied Pumpkin Seeds

• 1/4 cup pumpkin seeds
• 1 tbsp. pure maple syrup
• 1/4 tsp. coarse salt

Directions

1. Make the cashew cream: drain the soaked cashews and puree with 1 cup of water in a food processor or blender until very smooth, scraping down the sides as needed (this can take a few minutes- it should have the consistency of heavy cream or coconut milk when it's done).
2. Make the candied pumpkin seeds: transfer the pumpkin seeds, 1 tbsp maple syrup, and coarse salt to a small sauté pan. Stirring frequently, cook for about 3-5 minutes, or until the seeds are slightly toasted but not burnt. Set aside. 
3. Make the soup: ​heat up the oil in a stock or soup pot. Add the onion and sauté for about 5 minutes, until softened. Add the ginger, curry powder, cinnamon, apple, and white wine and cook over medium-high heat, stirring frequently, until the wine has evaporated. Add the pumpkin, vegetable broth, vinegar, maple syrup, salt and pepper and bring to a boil. Reduce to a simmer and cook for about 10 minutes. Transfer to a blender or food processor (or use an immersion blender) and puree until smooth. Transfer back to the pot and stir in about 2/3 of the cashew cream. Simmer for another 10 minutes or so, or until hot. Season with additional salt and pepper if desired. 
4. To serve: ladle soup into bowls and swirl in remaining cashew cream. Top with chopped cilantro (optional) and candied pumpkin seeds. Enjoy!

Nutrition (per serving): ​224 Cal, 11 g fat (2 g saturated), 25 g total carbohydrate, 4 g fiber, 14 g total sugars, 6 g protein, 2.6 mg iron (14% DV)

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Chunky Vegan Chili

I am beyond excited that it is finely soup season. (Even though it's still 80 degrees here in Southern California, late October counts as soup season, right?) Chili is one of my favorites because there are so many different ways you can customize it and it is what my mom would call a "one-pot wonder". This is a fast, easy, inexpensive recipe that's hardy and full of flavor. Try serving it with warm homemade bread or cornbread for a complete meal. 

Makes 6 (large) servings
Ingredients

• ​1 tbsp. olive oil
• 1 medium onion, diced
• 2 tbsp. minced garlic
• 1 tbsp. chili powder
• 1 tbsp. chipotle chili powder (or omit and just use 2 tbsp. regular chili powder)
• 2 tsp. smoked paprika (or regular paprika)
• 1 tbsp. ground cumin
• 1 tbsp. ground coriander
• 1 tsp. liquid smoke (optional)
• 1/4 cup tomato paste
• One 28-oz. can diced tomatoes
• One 15-16 oz. can black beans, drained
• One 15-16 oz. can kidney beans, drained
• 2 cups diced sweet potato (from one large or two small sweet potatoes)
• 3 cups water (I just filled up the empty can of diced tomatoes to get all of the remaining goodness out of it)
• 1/2 cup dry quinoa
• 1.5 cups corn (I just used frozen corn)
• 1 tsp. salt (more or less to taste)
• Black pepper (to taste)
• Topping ideas: diced avocado, vegan sour cream or plain yogurt, chopped cilantro, sliced green onions, shredded vegan cheddar cheese

Directions

1. Heat up the oil in a large soup or stock pot. Add the onion and sauté for about 5 minutes, until soft. 
2. Add remaining ingredients and bring to a boil. Reduce to a simmer and cook for 20-30 minutes, or until the chili is hot and thick and the potatoes and quinoa are tender.
3. Top with desired toppings and enjoy!

​Nutrition (per serving): 281 Cal, 2 g fat, 56 g total carbs,  13 g fiber, 12 g protein, 979 mg sodium, 125 mg calcium (10% DV), 3 mg iron (17% DV), 988 mg potassium (21% DV)

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Vegan Tofu Tikka Masala

Indian food is one of my favorite cuisines because it is packed with flavor and it's usually very vegetarian-friendly. Unfortunately, a lot of those delicious curries that you can find at Indian restaurants are laden with butter and cream. Paneer, a neutral-tasting, non-melting Indian cheese, is often used as a meat alternative. Since tofu has a similarly chewy texture and neutral flavor, it makes a good alternative for paneer. In this dish, I incorporated the spices and flavors of the classic chicken tikka masala into a completely vegan dish that is every bit as flavorful and satisfying as the dish it is modeled after. I like to serve it with naan and basmati rice. 

Serves 6
Ingredients

• 2 packages firm or extra-firm tofu (14 or 16-oz. each)
• ​2 tbsp. minced garlic
• 1 tbsp. grated fresh ginger
• 1 tbsp. garam masala
• 2 tsp. ground turmeric
• 2 tsp. ground coriander
• 2 tsp. ground cumin
• 1/2 tsp. ground cardamom
• 1/2 tsp. cayenne pepper (more or less to taste)
• 2/3 cup plain unsweetened nondairy yogurt
• 1/4 cup lemon juice, divided use
• 2 tbsp. oil
• 1 medium onion, finely chopped
• 28-oz. can diced tomatoes
• 2 tbsp. tomato paste
• 15-oz. can full-fat coconut milk 
• 4-6 cups chopped veggies (kale, Swiss chard, collard greens, broccoli, cauliflower, etc.)
• 2 tsp. salt, divided use
• 1 tsp. sugar
• Chopped cilantro (for serving)

Directions

1. Prepare the tofu: drain tofu, wrap with a clean dishtowel, and place a heavy object on top. Let sit for 15 minute to 1 hour, or until much of the excess moisture has been removed. Cut the tofu into bite-sized cubes. Preheat the oven to 425 degrees and lightly grease a baking sheet.
2. Make the spice mixture: In a small bowl, combine the garlic, ginger, garam masala, turmeric, coriander, cumin, cardamom, and cayenne. 
3. Make the marinade:​ whisk together half of the spice mixture, the yogurt, 2 tbsp of the lemon juice, 1 tsp of the salt, and 2 tbsp. water. 
4. Marinate the tofu: add the tofu cubes to the marinade and gently toss to coat (it's easiest to do this with your hands if you don't mind getting a little messy). Cover and refrigerate for at least 30 minutes, or up to one day. 
5. Bake the tofu: place the tofu on prepared baking sheet and bake for 30-35 minutes, turning halfway through, or until firm and golden brown. 
6. ​Make the sauce: while the tofu is baking, heat the oil in a heavy-duty pot. Add the onion and sauté for about 5 minutes, or until softened. Add remaining half of the spice mixture and cook for another minute or so, until fragrant but not burnt (the spices acquire an unpleasant bitterness if they burn). Add the diced tomatoes, tomato paste, coconut milk, and about 1/2 cup water and bring to a boil (I add a little bit of water to the empty cans and use the rinsings to add up to about 1/2 cup water). Reduce to a simmer, add the remaining 2 tbsp lemon juice, 1 tsp salt, and sugar and cook for about 15 minutes, or until slightly thickened. Using an immersion blender (or regular blender), puree the sauce until smooth. Taste the sauce and add additional salt, cayenne, sugar, or lemon juice according to taste. 
7. Add the veggies and simmer until tender (5-15 minutes, depending on what type of vegetable you used and how large you cut it). 
8. Add the tofu and simmer for a few more minutes, until heated through.
9. Serve topped with chopped fresh cilantro alongside warm naan and/or basmati rice. Enjoy!

Nutrition (per serving)​: 379 Kcal, 24 g fat (10.5 g saturated), 24 g total carbs (6 g fiber, 9 g sugars), 17 g protein, 1063 mg sodium, 344 mg Ca (26% DV), 4 mg iron (22% DV), 764 mg potassium (16% DV)

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Cheezy Roasted Veggie Quesadillas

 Despite being lactose intolerant, I will never stop loving cheese. Sadly, I have found the hunt for a tasty and budget-friendly plant-based cheese that isn't filled with preservatives and/or saturated fat almost impossible (they are often made with coconut oil, which despite its recent popularity as a "health food", is actually not very good for you). That's why whenever I can, I like to make my own. But do not fear- it's way easier than you think. While many homemade vegan cheeses made with nuts taste delicious, this process can be a little labor-intensive and nuts can be quite expensive. When I found out you could make a zesty and surprisingly creamy, melty vegan cheese out of humble potatoes and carrots, I was intrigued and excited. It also offers a good foundation for you to adjust the seasonings according to your taste or based on what dish you're using it in. I formulated this recipe to be kind of nacho cheese-inspired, so you could also use it to make nachos or as a queso fundido-inspired dip.

Ingredients
Cheese (makes about 4 cups)

• 2 cups peeled, diced potato (from 2 small potatoes)
• 1 cup diced carrot (from 2 medium carrots)
• 1/3 cup hot water
• 2 tbsp. lemon juice
• 2 tbsp. olive oil
• 1/2 cup nutritional yeast
• 2 tsp. salt
• 1/2 tsp. chipotle chili powder
• 1/4 to 1/2 tsp. cayenne pepper 
• 1/2 tsp. garlic powder

Quesadillas (makes 6 quesadillas)

• 1 medium bell pepper, julienned
• 1 small red onion, thinly sliced
• 1 cup corn 
• 1/2 tsp. salt
• 1/2 tsp. chipotle chili powder
• 1 tbsp. olive oil
• Six medium (8-inch) tortillas
• For serving: homemade or store-bought salsa and guacamole, chopped cilantro

Directions

1. Boil the potatoes and carrots until very tender (about 20 minutes, depending on how small you chopped them).
2. In a food processor, puree the cooked potatoes and carrots with the remaining ingredients for the cheese until very smooth and creamy. 
3. Meanwhile, preheat the oven to 450 degrees.  Combine the bell pepper, onion, corn, salt, chili powder, and olive oil together on a lightly greased baking sheet. Roast for 15 minutes, or until the veggies are tender and slightly charred around the edges. 
4. Heat up a cast iron (or normal) skillet or griddle over the stove. Spread about 1/3 cup of the vegan cheese on a tortilla and top with a spoonful of the roasted veggies. Cook on the hot pan until the tortilla is golden brown, fold over, flip, and cook until the other half of the tortilla is golden brown. 
5. Serve the quesadillas with salsa, guacamole, and chopped cilantro (optional). Enjoy!

Nutrition (per quesadilla): 258 kcal, 34.8 g carbs (29.3 g net carbs, 5.6 g fiber), 10.2 g fat (2.7 g saturated), 8.6 G protein, 418 mg sodium
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Bestest Baba Ghanoush

If you need to know one thing about me, you should know how utterly obsessed I am with raw veggies and dip. There's a reason why my primary source of income in high school was making and selling homemade hummus. My main form of "meal prep" is making an enormous batch of hummus once a week and eating that with just about everything but the kitchen sink. But alas, sometimes one needs to branch out. And I gotta say, Baba ghanoush is an amazing tangent from hummus. If you've never heard of it, Baba ghanoush is a Lebanese appetizer (meze) made from roasted mashed eggplant, tahini (sesame seed butter), lemon juice, garlic, and olive oil.  There are many different iterations of this dish used in several different Middle Eastern cosines, but they all have the eggplant in common at the very least. It's usually served with some kind of unleavened bread (pita, lavash, etc.), but I also really like it with raw veggies or falafel. Fun fact! Baba means "father" in Arabic. After a bit of research, I'm still not sure what "Ghanoush" means, so if you know, please educate me. Another fun nutrition fact: eggplants (like many other dark purple/blue-colored fruits and vegetables) are packed with anthocyanin, a phytochemical that acts as a potent antioxidant and has anti-inflammatory, anti-viral, and anti-carcinogenic properties. But I digress. Here is my version of Baba ghanoush:

Makes about 3 cups (12 servings)
Ingredients

• 2 medium eggplants, sliced in half lengthways 
• Olive oil 
• 1/4 cup tahini
• Zest and juice of one small lemon (about 3 tbsp juice and 1-2 tsp zest)
• 2 tsp. pomegranate molasses (can be found online or at pretty much any middle eastern grocery store)
• 1 tbsp. minced garlic (I love garlic but you could use less if you're not as much of a fanatic as me)
• 1 tsp. salt (more or less to taste)
• 1/2 tsp. ground cumin
• 1/2 tsp. smoked paprika (optional)
• 1/2 tsp. red pepper flakes

Optional toppings/accompaniments

• Chopped fresh parsley (I used basil because that's what I had and it looked pretty but that's not very traditional)
• A drizzle of olive oil and/or pomegranate molasses
• Warm pita or lavash
• Sliced raw veggies (cucumbers, carrots, etc.)

​Directions

1. ​Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper (to prevent the eggplant from sticking).
2. Meanwhile, drizzle the cut-side of the eggplants with olive oil and sprinkle with salt and pepper. Place cut-side down on the prepared baking sheet and roast for 35-45 minutes, or until the skin is shriveled and the flesh is very soft and golden brown. Set aside until cool enough to handle. 
3. Once the eggplant has cooled down a bit, use a spoon (or your fingers) to either peel off the skin or scoop out the flesh (whichever is easier for you). Discard the skin. 
4. Place the flesh over a strainer and try to press out as much of the liquid as possible. 
5. In a food processor or high-powered blender, puree the eggplant flesh with the remaining ingredients until smooth. Transfer to a serving dish and top with chopped fresh parsley and a drizzle of olive oil and/or pomegranate molasses (optional)
6. Serve with your desired accompaniments and enjoy!

Nutrition (per 1/4 cup serving): 67 kcal, 4 g fat (0.6 g saturated, 3.4 g unsaturated), 7.4 g carbs (3.3 g fiber, 3.9 g sugars), 2 G protein, 204 mg sodium

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Thai peanut tofu dream bowls

Peanut sauce is one of those things that I could eat just about every day and never get tired of it. It's the perfect combo of sweet, salty, spicy, and creamy and it's amazing on just about anything. Pour a healthy drizzle over some baked tofu and serve it with rice, quinoa, or your favorite cooked grain and roasted veggies and you've got an easy lunch or dinner that's packed with the protein, fiber, and healthy fats you need to keep you feeling full and nourished. Here's how I made it:

Serves 3
​Ingredients
Tofu

• 14 oz. firm tofu, pressed (wrap in a clean dish towel, place a heavy object on top, and let sit for 15-30 minutes to drain out excess liquid)
• 1 tbsp. each soy sauce and vegetable oil

Sauce

• 1 tbsp vegetable oil
• 1/2 medium onion, diced small
• 1/2 tsp ground ginger (or 1.5 tsp grated fresh ginger)
• 2 cloves minced garlic
• 2 tbsp soy sauce or tamari
• 2 tbsp creamy peanut butter
• 2 tbsp apple cider vinegar
• 1 tbsp molasses
• 1/3 cup water (more or less)
• 1/2 tsp Sriracha sauce (more or less to taste)

For serving

• Roasted veggies (I used broccoli and rainbow carrots- toss with 1 tbsp each oil and soy sauce and roast at 425 degrees for 20 minutes, or until tender)
• Cooked brown rice, quinoa, or your favorite cooked grain
• Sliced green onions 

Directions

1. For the tofu: cut into bite-sized cubes and toss with the oil and soy sauce. Transfer to a lightly greased baking sheet and cook at 425 degrees for about 30 minutes, stirring halfway through, until firm and slightly golden brown.
2. For the sauce: heat up the oil in a small saucepan. Add the onion and sauté for about 5 minutes, or until softened. Add the garlic and ginger and cook for a minute more, or until fragrant. Add remaining ingredients, bring to a boil, and then reduce to a simmer and cook until the peanut butter is dissolved and the sauce has thickened.
3. Pour a generous amount of the sauce over the tofu and serve alongside the roasted veggies and cooked rice/grain. Sprinkle green onions on top (if using) and dig in!

Nutrition (per serving- tofu and sauce only): 
280 kcal, 21 g fat (2 g saturated, 19 g unsaturated), 15 G protein, 10 g carbs, 3 g fiber
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Vegan "Spaghetti Carbonara"

​Spaghetti Carbonara is an Italian pasta dish from Rome made with egg, hard cheese, guanciale, (a bacon-like cured pork) and pepper. Obviously (almost) nothing about this dish is plant-based, but that doesn't mean we can't harness some of that savory/salty flavor and amazing contrast of textures into our own vegan version! Instead of using egg to create the creamy sauce for this dish, I made a smooth, rich (and high-protein!) sauce made with white beans. And instead of the guanicale, I made some super easy and ADDICTIVE coconut "bacon" (yep you read that right). To make this a complete meal, I mixed in some garlicky sautéed kale. (but you could opt for some fresh chopped parsley to add a lil green instead). Here's what I did:

Ingredients

• Sauce
  •    1 cup cooked white beans (cooked from dried or canned) 
  •    2 tsp. olive oil
  •    3-4 cloves garlic, minced
  •    Zest and juice of one lemon
  •    3 tbsp. nutritional yeast
  •    ¼ cup hot water (more or less)
  •    Salt and pepper to taste
  Coconut bacon
  •    1 cup unsweetened coconut flakes
  •    1 tsp. brown sugar, maple syrup, or agave
  •    1 tbsp. soy sauce or tamari
  •    2 tsp. liquid smoke
  •    ½ tsp. smoked paprika
  Everything else
  •    8 oz. spaghetti (I used whole wheat)
  •    1 tbsp. olive oil
  •    2 cloves garlic, minced
  •    One bunch of kale, chopped 
  •    Salt and pepper to taste

Directions

1. For the coconut "bacon": Preheat the oven to 325 degrees F. In a small bowl, toss together all ingredients for the coconut bacon. Transfer to a lightly greased baking sheet and bake for 10-15 minutes until crispy and golden, stirring every few minutes to prevent burning, 
2. For the sauce: In a small saucepan, heat up 2 tsp olive oil. Add 3-4 cloves of minced garlic and sauté for about 1 minute, until fragrant and softened. Keep the saucepan around because you'll need it later!
3. Sauce con't: Transfer sautéed garlic to a food processor along with white beans, nutritional yeast, lemon, and a splash of hot water. Puree until smooth, adding more hot water as necessary. Season liberally with salt and pepper. 
4. For everything else: Cook 8 oz spaghetti until al dente. Sauté 2 cloves of garlic in 1 tbsp olive oil, add chopped kale, and cook until kale is tender, about 5 minutes. 
5. Add the sauce back to the saucepan you used earlier, cover, and cook until heated through. If it starts to get too thick, add more water. 
6. Fold the warmed sauce and sautéed kale (if using) into the cooked pasta. Add chopped fresh parsley if desired. Top with coconut bacon and enjoy!

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Black bean and sweet potato enchiladas with cashew crema

Ingredients
Filling
*2 sweet potatoes, chopped small
*1 tbsp oil
*1.5 cups cooked black beans (or a 15 oz can, drained)
*2 tsp each ground cumin & coriander
*Pinch of salt

Sauce
*1 tbsp oil
*1/2 white onion, chopped
*2-3 cloves garlic, minced
*1 tsp each ground cumin & coriander
*1 tsp sugar (or sweetener of choice)
*2 chipotle chilis in adobo sauce, chopped (they come in small cans)
*15 oz can diced tomatoes
*Salt to taste

Assembly
*6-8 tortillas, warmed in the microwave for ~30 seconds
*Sliced avocado
*Chopped cilantro

Cashew crema
*1/2 cup raw cashews, soaked in boiling water for 15 min, drained
*1 tsp vinegar
*1 tbsp lemon juice
*1/2 c water
*Pinch of salt

Directions

1. Preheat the oven to 400 degrees F. Combine sweet potatoes with 1 tbsp oil and a pinch of salt on a baking sheet. Roast for 20 mins, or until tender. Turn down the oven to 350 degrees F. 
2. FOR THE SAUCE: In a sauté pan, heat up 1 tbsp oil. Add onion and garlic. Cook for ~5 min, or until softened. Add chipotle chilies in adobo sauce, cumin, coriander, sugar, a pinch of salt, and a 15 oz can of diced tomatoes. Bring to a boil and then simmer for 5 min. Transfer to a blender and puree until smooth. 
3. FOR THE FILLING: in the same pan used to make the sauce, combine cooked sweet potatoes, beans, cumin, coriander, and ~1/3 cup of the sauce. 
4. ASSEMBLY: cover the bottom of your desired baking dish with a thin layer of sauce. Add about 1/3 cup of the filling to the bottom half of each tortilla and roll up. Place in prepared baking dish and cover with the rest of the sauce. Bake for ~20 min, until warm.
5. FOR THE CREMA: combine all ingredients in blender and puree until smooth (this can take a few minutes)
6. SERVING: drizzle enchiladas with cashew crema and top with sliced avocado and chopped cilantro. Enjoy!

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(The cheeziest) vegan mac!

What if I told you that you could make mac 'n' cheese that's so creamy, zesty, and delicious that you would forget that it's completely dairy-free and (mostly) healthy? Well you'd better believe it 'cause here she is:
Ingredients

• 1/2 cup raw cashews (soaked in hot water for at least 15 minutes or cold water for at least 4 hours)
• 1/2 cup diced carrots
• 1/2 cup diced potato 
• 1/2 small onion, cut into chunks
• 1/4 cup nutritional yeast
• 2 tbsp tomato paste
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp vinegar
• 1/2 tsp ground turmeric 
• Pepper to taste
• 1 cup vegetable broth or water
• 2 cups roughly chopped kale (optional)
• 12 oz pasta (I used whole wheat penne because that's what I had but macaroni would be ideal)

Directions

1. Drain the cashews from soaking liquid. Bring a small pot of water to a boil. Add the carrots, potato, and onion to the boiling water and boil for about 10 minutes, or until tender. Drain.
2. In a food processor, puree the cashews with the cooked vegetables, nutritional yeast, tomato paste, garlic powder, salt, vinegar, turmeric, pepper, and vegetable broth until very smooth and creamy (this can take a few minutes).
3. Bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain. 
4. Add the sauce to the hot pasta and stir in the kale (if using) and cook until everything is heated through. 

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Baked falafel with lemon-tahini dressing

I love falafel. They're herb-y, crispy on the outside and tender on the inside, and they're an amazing dipping receptacle for anything from tzatziki sauce to hummus to tahini. What I don't love is that they're usually fried. While there's nothing wrong with fried foods in moderation, they tend to be high in fat. So I decided to try making my own and baking them instead, and I was pleasantly surprised. They had the same flavor and (almost) the same texture as deep fried falafel- but they were significantly healthier and easier to make. I topped them with a 2-minute lemon-tahini sauce and I could not be happier. Here's all you gotta do:

1. Soak 3/4 cup dried chickpeas in cold water for 12-24 hours. Drain. (Do not use canned chickpeas- they do not hold together as well and will not produce the same texture)
2. Preheat the oven to 400 degrees. Puree the chickpeas with 1/2 tsp baking powder, 1/2 tsp cayenne, 1 tsp salt, 1 tsp coriander, 1 tsp cumin, half of a medium bunch of parsley or cilantro, 1/2  of a small onion, 3 cloves of garlic, and one jarred roasted red pepper.
3. Lightly grease a baking sheet. Form the falafel into palm-sized balls and then lightly flatten into patties. Place on the baking sheet and cook for about 20 minutes, turning halfway through, until firm and golden on both sides.
4. For the lemon-tahini sauce, whisk together 1/4 cup each of tahini, lemon juice, and water; 1/4 tsp onion powder, and 1/4 tsp garlic powder. 
5. Top the falafel with lemon-tahini sauce or enjoy with hummus, tzatziki, tahini, or whatever condiments/accompaniments you prefer :)

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Rainbow goddess dream bowls???

So what exactly is a "dream bowl"? Well I like to think of it as a bowl of nutritional and gastronomical goodness that will satisfy your wildest dreams... Maybe a slight dramatization, but not really. When you have this many colors in one bowl (well at least when those colors are from plants, not sugary kid's cereals or skittles), you can rest assured that you're fueling your body with a plethora of different phytonutrients. In this case, you've got some good ol' lycopene (an antioxidant derivative of Vitamin A) from tomatoes; oodles of vitamin D from mushrooms (crucial for calcium absorption!); vitamins A and C, fiber, and potassium from purple cabbage; even more vitamin A and fiber from butternut squash; healthy fats from avocado...I could go on and on. Not to mention how delicious it was, especially drizzled with CASHEW RANCH (see recipe under cauliflower wings blurb) and topped with BAKED TOFU. But anyways here's all you gotta do:

For the baked tofu

1. Wrap a 14-oz package of firm or extra firm tofu between two clean towels and top with a heavy object. Let sit for 15-30 minutes, to get out any excess liquid. Cut into bite-sized cubes and transfer to a tupperware container or a bowl. 
2. In a bowl, whisk together 1/4 cup rice vinegar, 1/4 cup low-sodium soy sauce, 1 tbsp peanut butter, 1/2 tsp ground ginger, 1/2 tsp garlic powder, 1 tbsp sugar, and 2-3 tbsp water until smooth. Pour marinade over the tofu, cover, and refrigerate for at least 30 minutes. 
3. Preheat the oven to 400 degrees F. Lightly grease a baking sheet. Drain tofu of excess marinade (you can reuse marinade since tofu isn't salmonella-y like chicken) and transfer to baking sheet. Cook for about 30 minutes, stirring halfway, until slightly firm and golden. 

​For the roasted squash

1. Cut a medium butternut squash into bite-sized cubes. Toss with 1 tbsp oil and salt/pepper to taste on a lightly greased baking sheet.
2. Roast at 400 degrees for about 20 minutes, or until tender 

Assembly

1. Put a handful of your favorite green (arugula, baby kale, spinach, etc.) in a bowl.
2. Top with 1/2 cup halved cherry tomatoes, 1/2 cup sliced button mushrooms, 1/2 cup shredded red cabbage, 2/3 cup baked tofu, 1/2 cup roasted squash, and 1/2 cup cubed avocado.
3. Drizzle on your fave dressing (I used cashew ranch) and dig in!

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Indian "Butter" Chickpeas

This recipe is inspired by butter chicken, an Indian restaurant favorite traditionally made with chicken cooked in a creamy, mildly-spiced tomato sauce. A few months ago, a friend of mine introduced me to a vegetarian version of the dish made with the traditional sauce but using tofu instead of chicken. Though the sauce was delightful and incredibly flavorful, my tummy was not a huge fan of all of the dairy in it (the sauce is usually made with lots of butter and/or heavy creamy and/or yogurt). And because I felt the need to venture outside of my happy (if not slightly repetitive) tofu comfort zone, I decided to make this version with chickpeas (and "chick"[peas] sounded so incredibly appropriate as an alternative to "chick"[en] that I couldn't resist). I also threw in some kale for some extra texture, nutrition, and because why not. The unbelievable creaminess of this sauce comes from the magic of cashews (and my trusty Vitamix, but any old blender or food processor will do). I topped mine with fresh cilantro (just to be a lil fancy) and served it with rice and homemade naan to sop up all of that extra saucy goodness. 

​Serves 4
Ingredients

• 2 tbsp. vegan butter or olive oil
• 1 medium onion, chopped
• 4-6 cloves garlic, minced 
• 1-2 Serrano chiles, finely chopped
• 1-2 tbsp. minced fresh ginger
• 2 tsp. ground cumin
• 2 tsp. turmeric
• 1/2 tsp. ground cinnamon
• 2 tsp. garam masala
• 1/2 tsp. cayenne (more or less to taste)
• 2 cups veggie broth or stock
• One 15-oz. can diced tomatoes (or 2 cups diced fresh tomatoes)
• 1/4 cup tomato paste 
• 2/3 cup raw cashews
• Two 15-oz. cans chickpeas, drained and rinsed
• Juice of one lemon (about 3 tbsp.) 
• 3/4 tsp. salt (to taste)
• 5 oz. kale

Directions

1. ​Heat up the vegan butter or oil in a large saucepan or pot. Add the onion and sauté for about 5 minutes, or until softened. Add the garlic, ginger, and chiles and sauté for another 2 minutes or so, until fragrant. 
2. Add the spices and cook for about a minute, or until toasty and fragrant. If the pan is too dry, add a splash of water. 
3. Add the veggie broth, diced tomatoes, tomato paste and cashews and bring to a boil. Reduce to a simmer and cook for about 10 minutes, or until the cashews are very soft. 
4. Transfer the sauce to a blender or food processor and blend until very smooth and creamy. Pour the sauce back into the pan and add the chickpeas, lemon juice, salt, and kale and simmer until the kale is tender and chickpeas are warmed through (5-10 minutes). 
5. Top with chopped cilantro and serve with rice and naan (optional). Enjoy!

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Irresistible Tofu Bacon

Even after more than 10 years of being either vegetarian or vegan, I am not afraid to admit that I still enjoy the smell of bacon (*gasp*!). Though there are a few plant-based "bacon" substitutes on the market, most of them are very pricy, not that good, and/or full of preservatives. Thus began my quest to create my own version. Thanks to the magic of smoked paprika, liquid smoke, and maple syrup, I was able to create this satisfying, savory, sweet-smoky bacon alternative that is amazing on sandwiches, chopped up in salads, as a breakfast or brunch side, or all by itself as a high-protein snack. 

​Makes about 7 oz. (4 servings)
Ingredients

• One 14-oz. block firm or extra-firm tofu
• 2 tbsp. maple syrup
• 2 tbsp. apple cider vinegar
• 1/3 cup soy sauce or tamari
• 1 tsp. liquid smoke
• 1 tsp. smoked paprika

​
Directions

1. Drain and press the tofu (wrap in a clean dishtowel, place a heavy object on top, and let sit for at least 15 minutes to drain out excess liquid)
2. Whisk together remaining ingredients
3. Slice the tofu in halfway crossways and then slice as thinly as possible without the slices breaking (about 1/8th-inch thick)
4. Place the tofu in a wide, flat dish in an even, flat layer (if you need to stack them it's okay, but try to get them all in one layer if possible so they're all equally exposed to the marinade)
5. Pour the marinade over the tofu, cover and refrigerate, and let marinate for at least 1 hour (overnight or longer if possible)
6. Preheat the oven to 425 degrees F. Lightly grease a baking sheet. 
7. Place the tofu on the baking sheet in an even, flat layer. Drain out excess marinade and set aside. 
8. Bake the tofu for 10 minutes, then brush the slices with reserved marinade (if you have any left). Flip the tofu, then bake for an additional 10 minutes, or until very firm and crisp around the edges (you can adjust the time based on how crispy or chewy you like your "bacon"). 
9. Enjoy!

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Tofu Flautas with Chimichurri Sauce

If you've never heard of flautas, they're basically over-stuffed taquitos (tortillas rolled up with filling- usually meat- and then deep fried). And if you've never heard of chimichurri, it's kind of like a spicy parsley or cilantro pesto made with garlic, chili flakes, vinegar, and oil. Now that we've got those pesky definitions out of the way, let's talk about how amazing flautas are- and how we can make them plant-based and a little bit healthier without sacrificing flavor or that amazing crunchy texture. This show-stopping dish is sure to please even the most adamant carnivores but is quick and easy enough to be done on a weeknight. The filling is a combination of liberally-seasoned sautéed vegetables and tofu and the chimichurri sauce adds just the right amount of zing to bring out all of the flavors inside. Instead of dealing with the hassle (and excess oil) of deep frying, these guys are baked ​(as I'm sure we all wish we were right now). 

Serves 4 (8 flautas and about 1 cup sauce)
Ingredients
​Flautas

• 1 tbsp. olive oil
• 1 onion, diced small
• 1 tsp. each: ground cumin, ground coriander, chipotle chili powder
• 1/4 tsp. cayenne pepper (more or less to taste)
• 2 tsp. minced garlic (about 4 cloves)
• 4 oz. thinly-sliced mushrooms
• 4 oz. finely chopped bell pepper
• 1 lb. block firm or extra-firm tofu, pressed (drain, wrap in a clean towel, place a heavy object on top, and let sit for 15 minutes- 1 hour, or until most of the excess liquid has been removed)
• 1/2 cup corn (frozen is fine)
• 2 tbsp. tomato paste
• Salt and pepper to taste
• 8 (8-inch) tortillas
• Vegetable or olive oil spray (if you don't have the spray, you can just brush it on)
• Chopped cilantro (optional- to garnish)

Chimichurri

• 1 bunch cilantro (you can remove the thickest stems but don't worry about the little ones)
• 2 tbsp. olive oil
• 1 tbsp. lime juice
• 2 tbsp. water (more or less)
• 1/2 tsp. sugar
• 1/4 tsp. cayenne pepper (more or less)
• Salt and pepper to taste

Directions

1. Preheat the oven to 425 degrees F. Lightly grease a baking sheet.
2. Heat up the oil in a medium sauté pan or skillet. Add the onion and sauté for 5 minutes, or until softened. Add the spices, garlic, mushrooms, and bell pepper and sauté for another 5 minutes or so, or until all the veggies are slightly browned and softened. Crumble the tofu into the pan, add the corn and tomato paste and cook just until the tofu is heated through, about 5 minutes. Season with salt and pepper to taste. 
3. Add about 1/2 cup of the filling to the bottom half of each tortilla and roll up like a burrito, without folding in the sides. Place them snuggly on the prepared baking sheet close together (this helps them to hold their shape while baking). Spray the tops of each with vegetable or olive oil cooking spray, or brush the oil on if you don't have spray. 
4. Bake for about 25 minutes, flipping halfway through, until golden and crisp. Allow to cool for about 5 minutes before serving. 
5. While the flautas are baking, make the chimichurri. Puree all ingredients together until desired consistency is reached, adding more water if necessary and seasoning to taste with salt, pepper, and cayenne. 
6. Serve the flautas with the chimichurri, sprinkle with more chopped cilantro (if desired) and enjoy!

Nutrition (for 2 flautas with 1/4 cup chimichurri):

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Oil-free Artichoke Hummus

Hummus has been a lifelong passion for me. I love making it almost as much as I love eating it, I probably go through about a quart of it a week, and I even used to sell it in high school (my nickname in those days was "the hummus hoe"). And there's many reasons why I love it- it's an excellent source of protein and fiber, it's the perfect accompaniment for raw veggies, pita, or bread, spread on a sandwich or wrap (or eaten with a spoon if you're shameless like me), and there are about a million ways to customize it. Traditional hummus is usually made with lots of heart-healthy olive oil, but if you eat as much hummus as I do, that can add up in terms of calories and fat. Store-bought hummus is usually made with canola oil, which should be limited since it contains a lot of pro-inflammatory omega-6 fatty acids. This recipe is not fat-free because it still has tahini (sesame seed butter), but fats from nuts and seeds (and things like avocado and fatty fish- aka "whole food" sources) are a little better for you because they also come along with some extra fiber and micronutrients. But more than anything, this hummus is creamy, savory, and oh so satisfying. 

Makes 3 cups
Ingredients

• 1 cup dried chickpeas
• 1/2 tsp. baking soda
• 1/4 cup lemon juice (juice from one lemon)
• Zest of 1 lemon
• 2 tbsp. tahini
• 1/2 cup jarred or canned artichoke hearts
• 1 tbsp. minced garlic
• 1-2 tsp. ground cumin
• 1 tsp. salt
• 1/2 tsp. red pepper flakes

Directions

1. ​Cover the chickpeas with 3-4 cups of water (they will triple in size while soaking) and soak overnight in the fridge (8-12 hours).
2. Drain the chickpeas then transfer to a large saucepan or pot and add the baking soda. Bring to a boil, then reduce to a simmer and cook for about 1 hour, or until very tender (they will be almost mushy- that's a good thing in this case because it makes for creamier hummus. The baking soda helps to break down the chickpeas even more, which also helps with the creaminess). Drain, rinse with cold water, and set aside to cool. 
3. Transfer the chickpeas to a food processor with remaining ingredients. Puree until very smooth and creamy, adjust seasonings to taste, and serve!

​Nutrition (per 1/4 cup serving): 81 kcal, 12 g total carbs, 3 g fiber, 3 g fat (<1 g saturated), 4 g protein, 221 mg sodium
​

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Nut-free Mac & Cheeze with Kale

I have tried making vegan mac 'n' cheese about twenty different ways and this is my favorite so far. It still baffles me how a cheese made out of potatoes and carrots can come out so unbelievably creamy, but I'm not about to question that miracle. This is a much cheaper and lower-fat way to make vegan cheese than the usual method of using cashews, plus you avoid having to wait around for the nuts to soak. This is also a great recipe for folks with nut allergies :)

Serves 4
Ingredients

•  2 cups peeled diced potato (from two small or one large potato)
• 1 cup diced carrot
• 6 tbsp. nutritional yeast
• 1/2 tsp. garlic powder
• 1.5 tsp. salt
• 1/2 tsp. smoked paprika
• 2 tbsp. tomato paste
• 2 tbsp. lemon juice
• 1/4 cup hot water
• 12 oz. macaroni or pasta of choice
• 1 bunch kale, chopped into bite-sized pieces

Directions

1. Bring a medium-sized pot or large saucepan of water to a boil. Add the potatoes and carrots and boil for about 15 minutes, or until very tender. Transfer the potatoes and carrots to a food processor or high-speed blender. You can use the same water that you used to cook the vegetables to cook the pasta- this adds flavor and nutrition and saves time! :) 
2. Add the nutritional yeast, garlic powder, salt, smoked paprika, tomato paste, lemon juice, and hot water to the food process or blender with the vegetables and puree until very smooth and creamy. Adjust seasonings to taste. 
3. Cook the pasta according to package directions. During the last 2 minutes of cooking, add the kale (it only takes about 2 minutes to cook). Reserve about 1/2 cup of the pasta water, then drain. 
4. Transfer the pasta and kale back to the empty pot then stir in the sauce. If it's too thick, add some of the reserved pasta water. 
5. Dig in!

​Nutrition (per serving): 449 Kcal, 2 g fat, 88 g total carb (including 9 g fiber and 6 g sugar), 20 g protein, 4.6 mg iron (25% DV), 1021 mg potassium (22% DV), 931 mg sodium (40% DV)  

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Restaurant-style Sticky Orange Tofu!

I don't know about you, but I am in love with that sticky  sweet-and-sour kind of sauce that often comes on tofu from a lot of Asian takeout joints. When I was a kid (before I was vegetarian or vegan), one of my favorite things was Pick up Stix orange chicken. As delicious as they are, those kinds of dishes are usually packed with saturated fat and added sugar. I tried to recreate this restaurant favorite--minus the deep frying and high fructose corn syrup-laden sauce. Serve it with some stir fried veggies and steamed rice and you've got a winner! 

Serves 4
Ingredients

• Two 14-oz. blocks firm or extra-firm tofu
• 1 tbsp. olive oil
• 5 tbsp. soy sauce or tamari (divided use)
• 1 cup orange juice
• 2 tbsp. agave nectar, maple syrup, or sugar
• 2 tbsp. apple cider vinegar
• 1/2 tsp. ground ginger
• 1 cup vegetable broth or water
• 2 tbsp. cornstarch
• 2 tbsp. water
• Sriracha sauce to taste (I used about 1 tsp.)

Directions

1. Wrap the tofu in a clean dishtowel and place a heavy object on top (I usually use a cast iron skillet and put a few cans of beans on top to add extra weight). Let sit for 15 minutes or so to remove some of the excess water from the tofu. Cut the tofu into bite-sized (about 1/2-inch) cubes. 
2. Preheat the oven to 425 degrees. Lightly grease a baking sheet. Toss the tofu with the oil and 2 tbsp. of the soy sauce on the baking sheet and bake for about 30 minutes, turning halfway through, until firm and golden brown. 
3. Meanwhile, add the remaining soy sauce, orange juice, agave, vinegar, ginger, and vegetable broth to a wok or sauté pan and bring to a boil. Reduce the heat to a simmer. In a small bowl, whisk together the cornstarch and the water until smooth. Whisking constantly, slowly add the cornstarch mixture to the sauce. Keep whisking until the sauce is smooth and thick enough to coat the back of a spoon (about 5 minutes). 
4. Add the tofu to the sauce and stir to combine. Serve with rice and/or veggies and enjoy!

​Nutrition (per serving): 271 kcal, 11.9 g fat (2.1 g saturated), 24.8 g carbs, 2.1 g fiber, 20 g protein, 1120 mg sodium
​

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Apple Pie Protein Bites

I'll be the first to admit that protein bars got me through countless long mornings when I didn't have time for breakfast or afternoons of back-to-back classes and work when I was in college. But reading the ingredient labels on those things always leaves me feeling a little uneasy. They're usually packed with sugar or sugar alcohols (that can cause some...unpleasant...gastrointestinal symptoms), preservatives, and ingredients that only a food chemist would recognize. Finding a healthy and budget-friendly protein bar is next to impossible, so I like to make my own whenever I can now. And because I'm a fiend for anything miniature, I love the idea of protein "bites". I've made a multitude of different iterations of these, and I think their versatility is one of the things I love about them. Because my parents have an apple tree that never seems to stop producing, my mom and I are always trying to find ways to use up our apples. Needless to say, this means that I *of course* had to make "apple pie"-inspired protein bites. Here's how I make them:

Makes 17 protein bites
Ingredients

• 1 cup pitted dates, roughly chopped 
• 3/4 cup unsweetened applesauce
• 5-6 scoops (about 3/4 cup or 100 g) plant-based vanilla- flavored or plain protein powder (I used Purely Inspired Organic Protein- French Vanilla)
• 1/4 cup rolled oats
• 1 tsp. vanilla extract
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1/2 tsp. ground ginger
• 1/4 tsp. salt
• 1/4 cup hemp hearts (or chia or flax seeds)

Directions

1. Cover the dates with hot water and let sit for 5-10 minutes, or until softened. Drain. 
2. Puree the dates with all of the remaining ingredients except the hemp hearts until mostly smooth.
3. Pour the hemp hearts into a shallow bowl.
4. Scoop out the protein bites using an ice cream scoop and roll around in the hemp hearts to coat. Form into little balls.
5. Transfer the protein balls to a plate lined with parchment or wax paper and put in the freezer for about 30 minutes, or until firm. 
6. Store in the refrigerator in an airtight container and enjoy!

​​Nutrition (per protein bite): 72 kcal, 1.7 g fat (0.1 g saturated fat, 1.6 g unsaturated) 10.6 g carb (2.3 g fiber, 7.3 g sugar), 4.7 g protein
​ 

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Vegan Shakshuka with spinach

Serves 3
Ingredients

• 1 tbsp olive oil (plus more for drizzling)
• 1 white or yellow onion, diced
• 4 cloves minced garlic
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp fennel seeds
• 2 tbsp harissa (Moroccan red pepper paste)
• 2 tbsp tomato paste
• 28-oz. can diced tomatoes (NOT drained)
• 1/2 lb. firm tofu
• 2 tbsp nutritional yeast
• 1/2 tsp salt (plus more to taste)
• Handful of spinach, chopped (optional- or any other green you like)
• Chopped fresh parsley (optional- for topping)
• Warm naan or pita bread (for serving)

Directions

1. Wrap the tofu in a towel and place a heavy object on top. Set aside for 15 minutes or so, or until some of the excess moisture has been pressed out.
2. Meanwhile, turn the oven on to its broil setting.
3. Crumble the tofu in a medium bowl. Carefully mix in the nutritional yeast and 1/2 tsp salt. It should look kind of like scrambled eggs. 
4. Heat up the oil in an an oven-proof skillet or cast iron pan. Once the oil is hot, add the onion and sauté for 5 minutes, or until softened and slightly golden around the edges.
5. Add the garlic and spices and sauté for about 30 seconds more, or until fragrant and softened. Add the harissa, tomato paste, and diced tomatoes. Bring to a simmer, add the spinach, and cook until the spinach is wilted, about 3-5 minutes. Season with salt to taste.
6. Carefully stir about half of the tofu mixture into the tomato mixture and crumble the remaining tofu on top. Drizzle a little olive oil on top.
7. Transfer the pan to the oven and broil for about 10 minutes, or until the tofu on top is slightly golden and the whole mixture is bubbly and PIPING HOT!
8. Sprinkle with chopped parsley and serve with naan or pita. Enjoy!

​
Nutrition (per serving):
262 kcal, 26 g carbs, 9 g fiber, 11 g fat (9 g unsaturated, 2 g saturated), 16 g protein 

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Rajma (Indian red bean curry)

     My university has a food pantry on campus that's available to all students. One of the things I love about it is that it is almost always stocked with dry beans. I always like to keep dry beans on hand because they're AMAZINGLY easy to use, versatile, and chock-full of protein, fiber, and micronutrients! This week, the pantry had some small red beans (that vaguely resemble kidney beans). Naturally, not knowing exactly what to do with them, I decided to make a curry. Rajma, an Indian red bean curry, was my inspiration for this dish. 
     Beans are an amazing source of iron (a micronutrient that is especially important for women), but plant-based sources of iron are not as absorbable as animal-based sources. One way to mitigate this issue is to combine a plant-based source of iron with a source of Vitamin C (since vitamin C facilitates iron absorption). That's why adding tomatoes and kale (both excellent sources of vitamin C) not only adds flavor and texture but serves an important nutritional role as well. So without further ado, here's what I did:

Ingredients

• 1 tbsp olive oil 
• 1 onion, chopped
• 1 tbsp minced garlic
• 1-2 tsp fennel seeds
• 1 tsp ground ginger (or 1 tbsp minced fresh ginger)
• 2 tsp garam masala
• 1 tsp ground coriander
• 1/2 tsp cayenne (more or less to taste)
• 1 tsp ground mustard 
• 15-oz can petite diced tomatoes
• 1/4 cup coconut cream (or 1/2 cup full-fat coconut milk)
• 1 cup water (more or less)
• 1-2 tsp sweetener of choice (agave, sugar, maple syrup, etc)
• 3 cups cooked red beans (or two 15-oz. cans)
• 4 cups chopped kale (or any greens that you like)
• Salt and pepper to taste 
• Chopped fresh cilantro (optional)
• Cooked basmati rice or naan

Directions

1. Heat up the olive oil in a large saucepan or pot. Add the chopped onion and sauté for 5 minutes, or until softened. Reduce the heat and add the garlic and saute for another minute, or until fragrant. Add the fennel seeds, ginger, garam masala, coriander, cayenne, and mustard and toast for about 30 seconds, until fragrant. 
2. Add the tomatoes, coconut cream, water, sweetener, and red beans. Bring to a boil, then simmer for about 15 minutes, or until slightly thickened. Add the kale and cook for about 5 more minutes, or until wilted.
3. Season with salt and pepper to taste. Top with chopped cilantro (optional) and serve with rice or naan. 

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Collard green "sushi"

Collard greens fall into the category of "dark leafy greens", which are nutritional powerhouses. Not only are they high in fiber and low in calories (if that matters to you), but they're also PACKED with micronutrients like vitamins A, C and K, calcium, folate, and iron. Beyond being ridiculously healthy, collard greens are also incredibly flexible tools in the kitchen. Because they have very broad, flat leaves, they can easily be rolled up and used as alternatives for tortillas, spring roll wrappers, and much more! In this case, I made collard green "sushi" and it was so easy and fun to make. I filled mine with cooked brown rice, avocado, and hummus, but you can play around with different grains, veggies, spreads, and proteins. Here's how I do it: 

1. Thoroughly wash a bunch of swiss chard (dirt tends to sneak into some of those creases in the leaves, so make sure you're getting every leaf clean!)
2. Set up a steamer basket in a wide saute pan or skillet and fill with enough water to just reach the bottom of the steamer (this is usually less than 1 inch). Bring to a simmer.
3. Lay each leaf flat on a cutting board and cut off the stem. Using a sharp knife (be careful!), slice off the protruding core of the leaf so that the leaf can lay flat and roll up easily. 
4. Place the leaves in the steamer basket, cover with a lid, and steam for 3-5 minutes, or until bright green and tender.
5. Lay one of the cooked leaves flat on a cutting board. Spread with any combination of the following: hummus, finely chopped veggies, tofu, tempeh, sliced avocado, etc.
   
6. Roll up like a lil burrito, slice, and enjoy! 😊

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​All kale Caesar (!) salad with tofu 

When I was a little kid, (before I became vegetarian), caesar salad was one of my favorite foods. Any restaurant that I went to that had it, I would get it. As I got older and learned more about nutrition, I realized that traditional caesar salads are high in saturated fat, sodium, and even the ones without an added protein are still not vegetarian (Caesar dressing is usually made with anchovies). I developed this recipe to combine all of the aspects of Caesar salad that I once loved and made them not only veggie-friendly, but also significantly healthier. Instead of the traditional iceberg lettuce, I used kale- which is high in vitamins A, C, K, and manganese. Instead of a dressing high in animal fats, I made an oil-free version (with the same rich, savory flavor) made with cashews that's rich in heart healthy monounsaturated fats. I also made a nutty "Parmesan" that added richness and depth, as well as a crunchy coating for tofu. This is the kind of salad that will keep ya going for hours and your tastebuds happy. 

Ingredients
Vegan Parmesan
• ¼ cup nuts 
• ¼ cup nutritional yeast
• ½ tsp. salt
• ½ tsp. garlic powder

Caesar dressing
• ½ cup cashews, soaked (the quickest way to do this is to cover the nuts with boiling water and let sit for 10-15 minutes, but you can also soak them in cold water overnight); drain the nuts after soaking
• ¼ cup vegan Parmesan
• 1 tbsp. Dijon mustard
• ½ tbsp. white miso
• ½ cup water
• ¼ cup lemon juice
• 1 clove minced garlic

Tofu
• 14-oz. package firm or extra-firm tofu, drained and cubed
• 2 tbsp. vegan Parmesan
• ¼ tsp. pepper
• ¼ tsp. salt
• ¼ tsp. garlic powder
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Assembly
• 2 bunches of kale, shredded or chopped

Directions

1. In a food processor or high-speed blender, pulse together all ingredients for Parmesan until mostly smooth and powdery. Set aside. 
2. In the same food processor or blender, puree all ingredients for dressing until very smooth and creamy. Set aside.
3. In a medium bowl, lightly toss the tofu with 2 tbsp vegan Parmesan, pepper, salt, and garlic powder until evenly coated. Heat up 1 tsp olive oil in a skillet. Add the  tofu and cook, turning occasionally, until golden brown and firm- about 10 minutes. 
4. In a large serving bowl, toss the kale with the remaining Parmesan and as much of the dressing as you want - I didn't use all of it but if you do I won't judge ;) . 
5. Mix in/top with the tofu and enjoy!

*PS: this salad is AWESOME left over as the kale marinates in the dressing :)
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**PPS: You can double the dressing and/or Parmesan recipe(s) and save the rest for another time. The Parmesan is great on pasta, in other salads, or sprinkled on just about anything!

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​Vegan BLAT's

So what's a BLAT? I'm glad you asked! This baby is a (tofu) Bacon, Lettuce, Avocado, and Tomato sandwich. You got the chewy/meaty/savory flavor of tofu bacon, juiciness of tomato, creaminess of avocado, and freshness of  lettuce- all stacked up on your favorite hardy bread. These babies are an excellent platform for meal prep (v important if you're busy at school/work all day), they're filling enough to get you through those long afternoons, and nutritionally balanced enough to help you keep a spring in your step all day long :) Plus, they could hardly be easier to make:

Ingredients

• 1/2 cup soy sauce (I used low-sodium)
• 2 tbsp. brown sugar or maple syrup
• 1 tsp. liquid smoke (optional)
• 2 tbsp. apple cider vinegar
• 14-oz. package firm or extra-firm tofu
• Sliced bread (use something sturdy to hold up to all of the goodness being stacked on top)
• Sliced tomato
• Sliced avocado
• Vegan mayo 
• Your fave green (spinach, lettuce, mixed greens, arugula, etc.)

Directions

1. Wrap the tofu with a clean towel and place a heavy object on top and set aside for ~30 minutes to release excess moisture.
2. Slice the tofu very thinly (1/4 to 1/8 inch)
3. In a tupperware container or bowl with a lid, whisk together the soy sauce, brown sugar, liquid smoke, and vinegar. Carefully place the tofu in the container with the marinade and refrigerate for 4-24 hours. 
4. Preheat the oven to 400 degrees. Lightly grease a baking sheet or line with parchment paper. 
5. Place the tofu on prepared baking sheet and cook for about 10 minutes on each side, until mostly firm. Turn your oven up to broil.
6. Broil the tofu for 2-3 minutes per side, or until firm and browned.
7. To assemble the sandwiches, spread a lil vegan mayo on a slice of bread. Top with a few pieces of lettuce/spinach/arugula etc., sliced tomato, avocado, and tofu bacon. Top with second piece of bread and enjoy!

*Note: you can also cook the tofu on the stovetop :)
**Extra tofu bacon can be kept in a sealed container in the fridge for several days (I don't know exactly how long it will keep because I ate it all in like 3 days)
***You can heat up extra tofu bacon and eat it for breakfast or cut it up to put in salads :)

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Fluffiest whole wheat pancakes!

Let's face it: it's hard to make whole wheat stuff that isn't at least a little bit dense and sad. That's why I was surprised at how delightfully soft, light, and pillowy these babies were considering that they're 100% whole wheat. By now, I assume you're aware of the benefits of eating whole wheat products over products using more refined grains (long story short, the part of the grain that is removed when making all-purpose flour- the germ and the bran- contains most of the iron, B vitamins, fiber, protein, and micronutrients). So it's obviously a huge deal to find a recipe for the refined carbohydrate-rich-but-amazing-and-delicious-ever-elusive pancake. And it could not be easier to make:

1. Whisk together 3/4 cup whole wheat flour, 2 tsp baking powder, 1/2 tsp salt, and 1 tbsp sugar in a medium bowl.
2. In another, whisk together 3/4 cup nondairy milk, 1/2 tsp vanilla, 1 tsp apple cider vinegar, and 2 tsp flax or chia seeds until frothy and slightly thickened. 
3. Make a well in the center of the flour mixture and add the liquid mixture. Whisk until smooth. 
4. Heat up a teaspoon or so of coconut oil in a skillet or griddle. Once hot, add about 1/3 cup of the pancake batter to the pan and cook for about 3 minutes on each side, or until golden and puffy. 
5. Serve with your favorite fixins' (peanut butter, syrup, vegan butter, jam, etc... I topped 'em with thawed frozen berries and homemade granola).
6. EAT 

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Cauliflower Wings with Cashew Ranch!

Okay if you've never had cauliflower wings, get ready for you life to be forever changed. They're easy, ~saucy~, healthy, and all kinds of wonderful. I served them with an equally easy and amazing cashew ranch and it was a pairing made in vegan heaven. Here's how I did it:

For the cashew ranch: puree 1 cup of cashews (soaked overnight), 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried dill, 2 tbsp lemon juice, 1/2 cup water, and salt to taste in a high-speed blender or food processor until very smooth and creamy (this can take a few minutes but your patience will be rewarded!) 

For the cauliflower wings: 

1. Preheat the oven to 425 degrees. Grease a baking sheet or cover in parchment paper.
2. In a medium bowl, whisk together 1/2 cup flour, 1/2 cup water or unsweetened nondairy milk, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/2 tsp pepper. Set aside.
3. Cut a head of cauliflower into bite-sized florets and coat in the batter. 
4. Transfer to baking sheet and cook for 20 minutes, stirring halfway through. 
5. Take the cauliflower out of the oven and transfer to a bowl. Add about 2/3 cup of your favorite BBQ sauce and carefully stir to coat the cauliflower. 
6. Transfer back to the baking sheet and cook for another 15 minutes, stirring halfway, until the "wings" are tender and slightly charred. 
7. Serve with cashew ranch and enjoy!

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Easy peasy tofu salad!

     One of the things I love about tofu is how it can be eaten cooked or raw. And when it's over 100 degrees outside, turning on the oven or stove (especially when your apartment doesn't have functioning A/C) doesn't sound like the greatest idea. But have no fear- tofu salad is here! Stack it on a sandwich with sliced tomato, cucumbers, avocado, spinach, sprouts, or any other veggies you fancy. Mix it into a salad. Roll it into a wrap. Or just stick your fork in at 2 am for some late-night savory munchies- there's no judgement here. But whatever you do, make time for this goodness any day, any way. And it couldn't be simpler to make:

1. Wrap a (14-oz.) block of firm tofu in a clean towel and put something heavy on top (I've used everything from cans of beans to a cast iron skillet to a case of beers) and press for 15 minutes to an hour to get all of the excess moisture out of the tofu. 
2. Crumble the tofu in a bowl, and mix in 2 tbsp vegan mayo, 2 tbsp lemon juice, 1 tsp dijon mustard, 1 tsp curry powder, 1/4 tsp (more or less) cayenne pepper, 2 or 3 sliced green onions, and a shredded carrot. Season with salt to taste.
3. ​Dig in!

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"Kale them with kindness" dream bowls

If you're like me, a typical "salad" consisting of a few leaves of spinach and a sliced cucumber isn't enough to constitute a meal. But have no fear! This "big girl" kale salad is high in protein, fiber, and healthy fats so you won't be left feeling hungry twenty minutes after lunch. Crispy chickpeas add a crunchy bite along with a boost of protein and fiber; fresh avocado adds delectable creaminess and a dose of heart and brain-healthy unsaturated fats; tomatoes add a zesty burst of freshness along with the antioxidant lycopene; and kale (the obvious superfood) holds up well to a tangy lemon-tahini dressing. Even better? You can pull this baby together in less than half an hour! Here's how it goes:

1. Thoroughly drain a 15-oz. can of chickpeas and pat dry. Toss with 1.5 tsp cumin, 0.5 tsp garlic powder, 0.5 tsp salt, 1 tbsp of olive oil, 1 tsp paprika, and a sprinkle of red pepper flakes. Roast at 400 degrees for about 20 minutes, stirring halfway through. Set aside to cool.
2. ​To make the dressing, mix together 3 tbsp tahini, 1/4 cup lemon juice, 2-3 tbsp water (just to thin it out), and 1 tsp agave or maple syrup.
   
3.   Toss the dressing with 10-12 oz chopped fresh  kale. Mix in a handful of sliced cherry tomatoes (~1 cup), 1 chopped avocado, and the cooled chickpeas.
4. ​Dig in!!

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Cashew cheese?

When I first found out that you could use cashews to make a deliciously creamy, decadent, and healthy (!) cheese alternative, I was SHOOK. (Almost as shook as I was after watching the Game of Thrones season finale, which is saying a lot because I was pretty damn shook). But anyway, (now that I've established how much of a geek I am), the great thing about cashew cheese is you can make it thicker or more liquidy depending on what you're making. Wanna make alfredo, mac 'n' cheese, or a cream sauce? Cashews gotchoo. How about a spreadable cream cheese alternative to spread *sumptuously* over bagels, bread, or crackers? Yep cashews are again the answer. (I have a recipe for a super easy creamy herby cashew cheese that my whole non-plant-based family is obsessed with). I've also seen lots of recipes for vegan cheesecake using cashews, though I have yet to try making this yet.
​       As a (hopefully) soon-to-be registered dietician, I am also thrilled about how healthy this cheese alternative is. Cashews are full of unsaturated fats (aka the "good" fats), plant-based protein, magnesium, and unlike dairy-based cheese, low in cholesterol and saturated fat. 
       Now that I've (hopefully) made my case for this cheese alternative that's almost as nutty as me, I hope y'all will give it a try, and submit any drool-worthy recipes you want me to test out!

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Yeast: it's not just for bread!

For those of you who are new to the vegan world, you may not be familiar with the wonders of nutritional yeast. I am continually amazed by the nutrient density of nutritional yeast. Just two tablespoons packs 8 grams of protein, 4 grams of fiber, and an incredible diversity of amino acids and B vitamins. B vitamins are essential for proper brain function and cell health. Unfortunately, humans cannot naturally produce vitamin B12, one of the most essential B vitamins, on their own. This means that we have to get all of it from our food. Since bacteria and archaea are the only organisms that have the enzymes necessary to produce vitamin B12, we must include these foods in our diets to attain this vital nutrient. Though the most common sources of vitamin B12 are animal sources, it is by no means impossible to get it from a vegan diet. Nutritional yeast is one of the best sources of plant-based B12. But aside from its nutritional benefits, nutritional yeast has a delightfully nutty, cheesy flavor that makes it a great addition to almost any savory dish. Sprinkle it on salads, in soups, in sauces, or make an easy Parmesan substitute by pureeing it with walnuts, salt, and garlic powder. 

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