vegan

Spicy Ramen with Soy Milk

This time of the year, a steaming bowl of ramen sounds like the quintessential comfort food for us. Due to shorter days and temperatures, our metabolism changes to promote increased fat storage and the use of carbohydrates throughout the day. We also tend to crave more nutrient dense food and hot meals. As a result, a diet higher in fat and protein and lower in carbs is suited well for the winter season.

Ingredients:

For Vegetarian Dashi:

  • 3/4 cup water

  • 1 Kombu (dried kelp)

  • 1 dried shiitake mushroom (cremini mushroom work for us as well)

For Soup:

  • 1 Tbsp white and black sesame seeds, roasted

  • 2 cloves garlic

  • ½ inch ginger

  • green onion/scallion (white part)

  • 2 tsp sesame oil

  • 1 tsp Doubanjiang (spicy chili bean sauce/broad bean paste)

  • 2 tsp miso

  • 2 tsp soy sauce

  • 1 cup unsweetened soy milk

  • ½ cup dash (see above)

  • ¼ tsp Kosher salt

  • Dash white pepper powder

For Ramen:

  • 1 ounce rice ramen noodles (or your choice and preference)

For Ramen Toppings:

  • ½ egg (omit for Vegan and have tofu instead)

  • 1/3 cup bean sprouts

  • 1/3 cup corn

  • 1 cup BokChoy

  • 1 TBSP green onion/scallion (green part)

Instructions:

  1. Gather all the ingredients

  2. For 2 servings, simply double the amount of ingredients.

  3. Soak the kombu and dried shiitake mushrooms in ¾ cup water for about 30 minutes. Transfer the liquid into a small saucepan, including kombu and shiitake mushrooms. Slowly bring the liquid to boil over low heat. This will help enhance the dashi flavors.

  4. Right before the liquid turns into a full boil, remove the kombu and shiitake mushroom from the broth. If you don’t remove the kombu from the broth before full boil, the dashi will be become slimy.  Turn off the heat and set aside.

  5. Press garlic and mince ginger.

  6. Separate green and white parts of scallion, and then cut into thin rounds.

  7. Add sesame oil into the small saucepan. Add garlic, ginger, and white part of scallion and cook over medium low heat until fragrant.

  8. Add Spicy Bean Paste and miso in the saucepan. Stir constantly so that they don’t burn.

  9. Add the sesame seeds and soy sauce.

  10. Slowly add soymilk. Stir the soup constantly and make sure to dissolve Spicy Bean Paste and miso before you finish adding the soymilk. Add ½ cup kombu & shiitake dashi next.

  11. Add dash of white peppers and salt to taste.

  12. Once the soup and all the toppings are prepared, cook the fresh or dried ramen noodles in boiling water. Cook the noodles according to the package instructions. Make sure to loosen the noodles before adding to the water. Stir the noodles so that they don’t stick to each other.

  13. Once the noodles are done cooking, drain the noodles very well and transfer to a ramen bowl. Pour the hot ramen soup into the bowl.

  14. Place the toppings of your choice on ramen and enjoy! (Note: Serves 1).

Feel free to enjoy your ramen with ingredients you already have in the fridge or whatever your preferences are. You can use any ingredients that compliment the ramen broth and ramen noodle texture. Vegetarian kimchi, bok choy, spinach, tofu and/or edamame are just some of the examples that go well with your ramen.  There is plenty of flexibility to work with. If you are not vegetarian or vegan, you can add 1/8 lb (57 g) minced chicken per recipe (serves 1) between Step 6 and Step 7.

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Quinoa, Apple, Broccoli, and Pomegranate Salad with Lime Vinaigrette

This is our new favorite dish, simple to make and ingredients  you have in the kitchen or can easily get, anywhere. No refined sugar, clean eating option, and just delicious. Make enough for lunch the next day.

Ingredients:

Salad:

  • 1 head broccoli

  • 2 TBSP olive oil

  • 1/2 tsp salt

  • 2 apples

  • Juice and zest of 1 organic lime

  • 1 pomegranate

  • 3 cups white quinoa, cooked and left to cool

  • 1/3 cup Lime Vinaigrette

Lime Vinaigrette:

  • 3 TBSP lime juice

  • Zest of 2 organic limes

  • 3 TBSP honey

  • 1 tsp wasabi

  • 1/2 tsp soy sauce

  • 1/4 cup cold-pressed olive oil

Preparation:

Salad:

  1. Separate the broccoli into small florets. Peel the stalk and chop into bite-size pieces. Roast the broccoli in the oven or frying pan in olive oil until nicely browned but still has a bite and vibrant green color. Season with salt.

  2. Quarter the apples, remove the core, cut into small cubes, and toss with lime juice and zest. Halve the pomegranate. Line the bottom of a large bowl with a paper towel. Hold half off the pomegranate over the bowl and tap the pomegranate with a wooden spoon so the seeds drop out. Continue with the other half and remove any remnants of the white membrane from the bowl (or simply buy a container of pomegranate seeds...).

  3. Toss the quinoa with the broccoli, apples, and lime vinaigrette. Arrange the salad in a bowl and sprinkle worth the pomegranate seeds. (Notes: Serves 4)

  4. Add tofu, grilled salmon, grilled chicken if you wish (not included in the nutrition label below).

 Vinaigrette:

  1. In a bowl, whisk together the lime juice, lime zest, honey, wasabi, soy sauce until he honey is dissolved. While whisking, slowly add the olive oil. Continue whisking until the mixture is nice and emulsified.

  2. Season with additional tamarind and lime juice. (Note: Serves 12)

 

Recipe courtesy of Hannah Grant and The Grand Tour Cookbook

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Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute

  • 4 oz orange juice (freshly squeezed if possible)

  • 1 tsp orange zest (grate rind of orange with grater or microplane)

  • ½ tsp vanilla extract

  • 1 tsp lucuma powder (can be purchased at health food stores)

  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)

  • 6 ice cubes

  • Pinch of sea salt

  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.

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Peanut Tofu Bowl

This recipe is packed with nutrition, flavor and contains enough protein and fiber to keep you full for hours. Give it a try and you might love tofu with these crispy chunks that aren’t drenched in oil. To achieve the faux-fried texture, bake the tofu until it’s almost dry then marinate in peanut sauce! Lightly saute the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables. 

Focus to fill your plate with colorful produces, lean proteins, healthy fats and complex carbs. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.

INGREDIENTS:

Tofu Bowl:

  • 2 cups cooked brown rice

  • 1 cups shredded carrots

  • 2 cups spinach leaves

  • 2 cups broccoli florets

  • 2 teaspoons olive oil or additional sesame oil, divided

  • 1 cup chickpeas (drained and rinsed, if using canned)

  • salt/pepper

  • 16 oz extra firm tofu, pressed and drained

Peanut sauce:

  • 1-2 tablespoons toasted sesame oil

  • ¼ cup low sodium soy sauce

  • ¼ cup 100% pure maple syrup

  • 2 teaspoons chili garlic sauce

  • ¼ cup creamy or crunchy peanut butter (if you have to cut some calories and/or reduce the amount of fat use PB2 instead of peanut butter, equally tasty)

PREPARATION:

  1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.

  2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter or PB2) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.

  3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.

  4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.

  5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce (Note: Makes 4 servings).

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Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats

  • Cold/Flu-fighting onions

  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces

  • 1 pound carrots, peeled and cut into 1/2-inch rounds

  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces

  • 2 onions, peeled and cut into 8 wedges each

  • 3 tablespoons EVOO

  • Salt and pepper

  • 1/4 cup pepitas (pumpkin seeds)

  • 3 tablespoons chopped dried cranberries

  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes.

  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)

  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper.

  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats

  • 1/3 cup wheat germ

  • ½ cup chopped pecans or almonds

  • ¼ cup hemp seeds

  • ½ cup dried cranberries

  • ½ cup chopped dried apricots

  • 1/3 cup unsweetened shredded coconut

  • ½ teaspoon cinnamon

  • ½ teaspoon ground ginger

  • ½ teaspoon salt

  • 1 large egg

  • ½ cup honey or brown rice syrup

  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.

  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.

  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes + Use almond flour or ground flaxseed instead of wheat germ + Stir in sunflower seeds instead of hemp seeds + Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped

  • ½ cup pecans

  • ½ cup walnuts

  • 1 cup dried apricots

  • Zest of 1 medium orange

  • 2 teaspoons minced fresh ginger

  • ½ teaspoon cinnamon

  • ¼ teaspoon nutmeg

  • ¼ teaspoon ground cloves

  • 1/8 teaspoon salt

  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.

  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.

  3. Use almonds instead of pecans + Swap out orange zest for lemon zest + Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)