VEGAN and Vegetarian Recipes

[kaialoha]

Aloha one and all!!

Since apparently I was 'off-topic' on a forum about 'meat animals', I thought I'd start one on VEGAN and Vegetarian Recipes for those of you who might be interested.

Just so that you know, I LOVE meat and I LOVE the taste of meat, BUT, I gave it up for various reasons, MAINLY the following two:

1. Health deleterious issues surrounding a Meat and Dairy Diet and on the flip side, the BENEFITS of a VEGAN/Vegetarian Diet, and

2. My own spirituality and AHIMSA beliefs and my desire to NOT kill animals.

For those of you who will continue to eat meat, I want you to know that I will NOT proselytize about VEGANISM and/or a Vegetarian Diet, BUT, I may occasionally give some insight into Health Issues about either type of diet (Meat vs. VEGAN/Vegetarian) backed up by education and training and 3 degrees from University of San Diego at La Jolla (UCSD); Major in 'Health Sciences and Physical Education', and 2 Minors in 'Lifestyle Behavior and Modification' and 'Personal Training'.

I would STRONGLY encourage anyone who's never tried these recipes to have an open mind and to at least try them, because I think you'll come to realize they are REALLY tasty, NOT to MENTION, healthy!!!

Buono Appetito!!!

Hawai'i has an ABUNDANCE of fresh fruit, vegetables, nuts and seeds that are IDEAL for a VEGAN/Vegetarian Diet and so I thought it appropriate that since most of us are a part of 'Paradise' we can take advantage of the WIDE ARRAY of dietary resources available to us ~ ~ ~

With that being said, with this forum, VEGAN and Vegetarian Recipes, I'd like to share some recipes I've prepared and eaten myself, over the years, and for which I will give a 'review' AND ones that I have seen but NOT yet tried but that look good and that I will most likely try in the future.

I invite anyone to share their recipes, EVEN MEAT recipes and that's because in doing so, I bet I can provide VEGAN/Vegetarian substitutes in those recipes that may surprise you as to how good they can taste.

The first recipe I'd like to post is called:

Tofu Avocado Salad

*** I almost NEVER follow a recipe's EXACT ingredients quantities but rather use it as a 'guide'. In THIS recipe I use more avocado than mentioned PLUS I use TONS of sesame seeds. This recipe makes enough for 2-3 people as a side dish but is perfect for a Meal-by-Itself.

Ingredients:

• 11 ounces silken tofu, cut into cubes (NOTE: I prefer regular firm or extra firm tofu and I buy ORGANIC varieties. They're OFTEN on sale for CHEAP and so that's what I buy them. 'Silken Tofu', IMHO, is WAY to soft, BUT, it is a matter of personal preference)
• 1 large avocado
• 1 teaspoon lemon juice
• 3/4 teaspoon salt
• 1 teaspoon sesame seeds
• 2 teaspoons sesame oil
• 1 scallion minced
• handful of cilantro

Directions:

1. Put the cubed tofu in a sieve or colander over a bowl to allow excess water to drain for at least 1 hour. This keeps the salad from getting watery.
2. Cut the avocado(s) in half, remove the pit, then peel and cube the avocado. Put the avocado in a non-reactive bowl and toss with the lemon juice to prevent it from changing color.
3. Add the drained tofu, salt, sesame seeds, sesame oil, and scallions. Gently toss to distribute all the ingredients evenly. Top with cilantro and serve.

Review: This stuff is GREAT and I eat it often. The richness of the avo and sesame oil balanced with the freshness of the cilantro and lemon juice is VERY satisfying, and the tofu makes it 'substantial', not to mention, filling.

Star Rating: 5 (EASY!!!)

KaneHawai'i

[hikatz]

Thanks kaialoha, recipe looks simple and delicious. Have family members that are vegetarians, thought I would make this and surprise them[]

[carmel123]

Nice. I will make the tofu avocado salad. Thanks, for the recipe. Here is one that even non-tofu people seem to like..

Tofu Artichokeheart Enchiladas

Ingredients:

1/2 package of firm tofu, pressed and crumbled
6 flour tortillas (you may use corn but they don't roll as easily)
1 small can of black olive pieces
1 small can of green enchilada sauce
1 small jar of artichoke hearts
Cumin

I use the canned green enchilada sauce. 1 small can will make 6 enchiladas

Mix pressed, crumbled firm tofu with a small can of ortega chiles. Add 1/2 tsp or more cumin to the tofu and chiles.
Poor a small amount of the enchilada sauce into a baking dish.
Place a tortilla in the baking dish.
Spoon 1/6 of the tofu mixture into the tortilla and add approx. 4 small pieces of artichoke heart to that and a few black olive pieces. Roll up the first tortilla and add a second to the baking dish. Repeat with the filling. When all the tortillas are rolled, pour the remaining enchilada sauce on top, cover with foil and bake approx. 30-40 minutes at about 300 degrees.


We don't use cheese due to heart issues, but it would taste good with some cheese.

[james weatherford]

Tofu and avocado. I like it.
And I like tofu for what it is, rather than for what it is not.

Would delight in seeing someone grow some local soy made into tofu.

[hikatz]

Kaialoha mentioned she uses Silken Tofu in her recipes, we like the House Foods Tofu, which I buy at KTA, both brands are Non-GMO

http://www.nongmoproject.org/2012/05/15/...-for-tofu/

[james weatherford]

quote:

---

Originally posted by Obie

And it doesn't bother any of you that Tofu is made from soy which is nearly 100% GMO ?

Strange !

---

True, most soybean varieties grown on a commercial scale are GMO. Not all soybean varieties, though -- for example, those certified organic. With truth in labeling, the consumer is able to be informed.

[hikatz]

Obie, please don't turn this topic into a GMO debate, let's keep it recipe oriented.

[unknownjulie]

Hey Rob, I think a Punawebbers recipe page would be a nice touch... I've seen some good recipes posted at various times. Is there a way for a reference/compilation page or something?

[kaialoha]

Aloha Punawebsters!!! Just wanted to let everyone know, Obie has made a good point and GLAD that those of you who can find it are able to avoid the GMO issue. ALSO, FYI, I'm a kane, NOT a wahine ~ LOL ~ And NOW that we have THAT cleared up ~ I'd like to add another recipe which is about as basic as it gets:

Tofu Scramble (Take a standard Egg Scramble and just substitute the Tofu for the Eggs)

Using a complete block of Tofu (14-16 ozs depending on brand), this recipe EASILY serves 2-3 though I can mack down a whole pound on my own ~ ~ ~
In the preparation of the ingredients I generally 'chunk' mine rather than finely 'chop'. I just happen to like 'chunks' though it does take LONGER to cook them ~ ~ ~

INGREDIENTS:

***Note about 'ingredients': The amount of any ingredient is really a 'per taste' thing, BUT GENERALLY I add ABOUT EQUAL parts of every ingredient, EXCEPT for the Cilantro and the tofu. Cilantro is added more as a flavoring rather than a 'chewable' ingredient and tofu is just the opposite. It's basically the foundation for the entire dish and everything else is more or less 'added' to it ~ ~ ~

1 lb (+/-) hand pulled (as opposed to cubed, UNLESS you prefer it that way) Tofu, preferably firm or extra firm, though this is COMPLETELY a matter of taste
1/3 to 1/2 Green (OR colored) Bell Peppers (Green is less sweet with a hint of a bitter snap to it, and colored peppers are generally sweeter)
1/4 to 1/2 Onion (OR Shallot OR BOTH if you want)
6-12 Crimini OR Portabello OR Champignon OR just about any cooking mushroom, THOUGH personally I would reserve the more expensive types for more elegant dishes
Handful Cilantro (DON'T be shy with Cilantro as it cooks WAY DOWN in the pan, PLUS it's flavor is diminished as well when it's sauteed)
Olive Oil enough to keep the bottom of your saute' pan glistening but neither 'swimming' NOR 'dry'

DIRECTIONS:

Adding the ingredients depends entirely upon how well (OR NOT as the case may be) you like the ingredients. Here's how I add mine to ALREADY HOT Olive Oil, in this order:

Tofu
Green Peppers
Onions/Shallots
Mushrooms
Cilantro
OTHER POSSIBLE INGREDIENTS: ANY kind of pepper that suits your taste. Garlic whether pressed, crushed, or whole. And spinach (with spinach, unless you REALLY love it, add sparingly as it tends to overpower the other flavors, IMHO) ~ ~ ~

Simply saute ingredients until done to your liking ~ ~ ~
As you are cooking be sure to keep the Olive Oil present in sufficient quantity to keep the veggies from caramelizing, unless you like that, or burning ~ ~ ~
I sometimes like al dente' but also like it well done ~ ~ ~
I prefer my tofu to be well cooked, even crispy at the edges but others like it simply warmed or 'browned' only ~ ~ ~
It's all a matter of taste preference ~ ~ ~

PLATING:

I like to make a Wai#699;ale#699;ale ridge across the plate RATHER THAN a simple round 'mound' ~ ~ ~
Don't be afraid to drizzle whatever Olive Oil is left over in the pan on top of the mound ~ ~ ~
Top with Salsa Fresca or ANY salsa you like ~ ~ ~
Salt and Pepper ~ ~ ~
Serve with 1/2-whole sliced Avo on the side and VOILA' ~ ~ ~

I eat this a LOT and LOVE it. It's heart healthy. It's tasty (you'll be surprised at how much you can eat at a sitting!). And, it's easy on the stomach!!!

Buono Appetito!!!

Aloha

~ ~ ~ NAMASKARAM ~ ~ ~

KaneHawai'i

[kaialoha]

And one of my FAVORITES:

Roasted Asparagus

INGREDIENTS:

Olive oil
Salt and freshly ground black pepper

DIRECTIONS:

Preheat the oven to 425 degrees F.
Arrange the asparagus spears in a single layer on a lightly oiled baking sheet.
Drizzle with a little olive oil and season with salt and pepper.
Roast the asparagus until tender, 8 to 10 minutes, depending on the thickness of the asparagus.
Serve hot.

Serves 4


KaneHawai'i