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
1.5 cups cooked wheat berries, quinoa, brown rice, or other grain of choice
Directions
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.
Marinate the tofu: whisk together all marinade ingredients, add tofu, cover, and refrigerate for at least 1 hour (overnight is ideal).
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.
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).
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
"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!!
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
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.
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.
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
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.
Roast at 400 degrees for about 20 minutes, or until tender
Assembly
Put a handful of your favorite green (arugula, baby kale, spinach, etc.) in a bowl.
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.
Drizzle on your fave dressing (I used cashew ranch) and dig in!
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)
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
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.
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.
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
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 Assembly •2 bunches of kale, shredded or chopped
Directions
In a food processor or high-speed blender, pulse together all ingredients for Parmesan until mostly smooth and powdery. Set aside.
In the same food processor or blender, puree all ingredients for dressing until very smooth and creamy. Set aside.
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.
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 ;) .
Mix in/top with the tofu and enjoy!
*PS: this salad is AWESOME left over as the kale marinates in the dressing :) **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!