Artichoke-Kale Hummus

Secret Menu Artichoke-Kale Hummus Print This

Serves: 8 to 12 Prep Time: 5 Minutes Cooking Time: 15 Minutes 15 Minutes

Rating: 5.0/5

( 1 voted )

Ingredients

• 3 cups cooked chickpeas (or two 15-ounce cans, rinsed and drained)
• ¼ cup lemon juice
• 3 tablespoons tahini (gluten-free if necessary)
• 3 garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon onion powder
• ¼ teaspoon cayenne pepper
• Salt and black pepper to taste
• 3 cups packed chopped kale
• One 14- to 15-ounce can artichoke hearts, rinsed, drained, and quartered if whole
• Bread or crackers (gluten-free if necessary)

Instructions

1. Combine the chickpeas, lemon juice, tahini, garlic, cumin, onion powder, and cayenne in a food processor and process until smooth. Taste and add salt and pepper as needed. If the dip is too thick, add water by the tablespoon until it reaches your desired thickness.
2. Add the kale and artichoke hearts and pulse until fully incorporated but still chunky. Serve immediately with bread or crackers or refrigerate until ready to use. Leftovers will keep in an airtight container in the fridge for 1 to 2 days.

Notes

1. For those who hate hummus (Who hates hummus? ), switch out the chickpeas with white beans and replace the tahini with olive oil. 2. For kale haters, switch out the kale for spinach, chard, or collard greens. For those who hate greens altogether, they can be left out completely.

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Creamy Spinach-Artichoke Pasta

Secret Menu Creamy Spinach-Artichoke Pasta Print This

Serves: 4 Prep Time: 15 Minutes Cooking Time: 20 Minutes 20 Minutes

Rating: 5.0/5

( 1 voted )

Ingredients

• One 12-ounce package frozen chopped spinach, thawed (see Tip)
• 1 pound penne or rigatoni pasta (gluten-free if necessary)
• One 12-ounce vacuum-packed block extra firm silken tofu
• 1½ cups unsweetened nondairy milk (nut-free if necessary)
• ⅓ cup nutritional yeast
• ¼ cup vegan white wine
• ¼ cup lemon juice
• 3 tablespoons arrowroot powder
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• ¼ teaspoon cayenne pepper
• 1 tablespoon vegan butter
• One 14- to 15-ounce can artichoke hearts, rinsed, drained, and quartered if whole
• 2 garlic cloves, minced
• Salt and black pepper to taste
• Pepita Parmesan , optional

Instructions

1. Place the spinach in a clean kitchen towel. Wrap the kitchen towel around the spinach and twist to squeeze out all the extra liquid. Set the spinach aside.
2. Bring a large pot of water to a boil, add a bit of salt, and add the pasta. Cook the pasta according to the package instructions until al dente. Drain and set the pasta aside.
3. While the pasta is cooking, combine the tofu, milk, nutritional yeast, wine, lemon juice, arrowroot, garlic powder, onion powder, and cayenne pepper in a blender and blend until smooth. Set aside.
4. Melt the butter in a large shallow saucepan over medium heat. Add the artichokes and cook, stirring occasionally, for 3 to 4 minutes, until they begin to brown. Add the minced garlic and spinach and cook until heated through. Add the pasta and tofu mixture and stir, cooking until heated through. Add salt and pepper, then remove from the heat. Serve topped with Pepita Parmesan (if using). Leftovers will keep in an airtight container in the fridge for up to 3 days.

Notes

Tip: If you can’t find a 12-ounce package frozen chopped spinach, 10 ounces will also work, or you can thaw 1 pound and leave a little bit out.

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Cranberries may help to fight off urinary tract infections (UTIs). They reduce the power of certain E. coli bacteria to adhere to and penetrate the walls of the bladder.

In about half the cases of UTIs, the E. coli responsible have special little hairy tips called P fimbria. The bacteria use their fimbria to attach themselves to the bladder so that they can multiply and cause an infection. That’s where cranberries–which contain a group of chemicals called proanthocyanidins—come in. They bind to the P fimbria of the E. coli and hinder them so they are unable to stick to the walls of the bladder.  As a result, the E. coli is flushed out in the urine instead of causing an infection. And because cranberries remove rather than kill the bacteria, there’s less of a chance for the E. coli to become resistant.

Photo: @Leo

It’s imperative that those who are prone to UTIs eat cranberries or drink cranberry juice on a daily basis, because once the bacteria are able to adhere to the wall, the infection sets in, and the cranberries can’t help at that point.

It’s probably best to use cranberry products twice a day if you are prone, as the effects of the cranberries wear off after about 10 hours.

You should also be diligent about drinking lots of fluids in order to flush the bladder out on a regular basis.  Citrus fruits and fresh vegetables high in vitamin C are also good, as they help boost the body’s immunity and germ-fighting abilities.  Coffee, tea and other caffeinated beverages should be avoided, as well as alcohol.  Be sure to complement your diet with plenty of foods rich in vitamin B, such as fortified cereals, lean proteins, asparagus, almonds, and bananas, as they all assist the body in the digestive process and converting food to energy, which your body will need if it’s working to fend off a UTI.

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One of the best protein sources on earth, versatile tofu lends itself well to a variety of dishes and cooking methods because it absorbs the flavors of the food with which it is cooked. Also known as “bean curd,” tofu is curdled soy milk, extracted from ground, cooked soybeans, and made in a process similar to cheese. Tofu is available in two main types: regular (Chinese) and silken (Japanese). Both types come in three textures:soft, firm, and extra-firm, each of which lends itself well to various types of dishes.

Extra-firm regular tofu is the sturdiest of the two main types. The firm and extra-firm lend themselves to stir-fries and other dishes in which the tofu must retain its shape. Soft regular tofu is used in recipes where a softer texture is desired, such as in lasagna, where it functions like ricotta, but in which silken tofu would be too soft. Silken tofu, or “Japanese-style,” is used when the desired result is smooth and creamy, such as in smoothies, sauces, and puddings.

Tofu is most often packed in water-filled tubs, so, before using it in a recipe, it is essential to drain, blot, and press out the excess water. (It is not necessary to rinse it.) To squeeze tofu dry, cut the block into slabs and place the slabs on a baking sheet lined with paper towels. Weigh down the slabs with a baking sheet topped with heavy canned goods and let it sit for an hour.

Regular tofu can be frozen. Its texture will become chewy and more porous, which works well for marinating or sautéing. Freezing also makes tofu easier to crumble for use in recipes such as chili. To freeze tofu, cut the drained and pressed tofu into slices and either place in an airtight container or wrap it in plastic wrap. When needed for a recipe, thaw the tofu and squeeze again to remove excess water. Once defrosted, tofu should be used within two or three days. Freezing is a good way to preserve tofu, especially as the expiration date approaches. Frozen, tofu will keep for several months.

Photo:@EvergreenPlanet

Regular tofu is also sold as “marinated and baked” and can be used as it is without additional seasoning. You can find it in a variety of flavors, including lemon-pepper, Mediterranean, and teriyaki. It is firm and delicious and since it can be eaten right out of the package, I think of it as a protein-rich convenience food. Cube it and add to salads and stir-fries, or slice it and add to sandwiches and wraps.

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To make plant-based cooking convenient and fun, equip your kitchen with a vegan pantry. In the list below, you will find a variety of items that are especially important for plant-based cooking. It includes beans, grains, pastas, and tomato products, along with ingredients such as tahini, salsa, peanut butter, and chutney, all of which add to your creativity in the kitchen. Certain perishable ingredients are vital to a vegan pantry. These include seeds, nuts, whole grain flours, and oils, which can turn rancid. So, after being opened, it’s best to get these out of the pantry and into the refrigerator.

Other ingredients to keep on hand are dried herbs, spices, vinegars, sea salt, and other basic seasonings, as well as baking items such as baking powder, baking soda, extracts, and thickeners. Fresh ingredients are also important to the list, so if you are not already in the habit, keep onions, celery, and carrots in the fridge drawer, along with fresh lettuce and other salad fixings, and a variety of vegetables and fruits.

Have on hand lemons, limes, garlic, fresh ginger, olives, and fresh herbs whenever available. Also keep handy tofu, tempeh, seitan, veggie burgers, and other products you may use such as vegan sour cream, vegan cream cheese, and vegan mayonnaise. There is no need to stock every item all the time, but choose the items you will regularly use, and purchase others as you need them.

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Stuffed Zucchini

Secret Menu I haven’t been a big veggie eater, and hearing stuffed zucchinis for me isn’t going to make my mouth water. Not until you read the ingredients that is. This recipes got all the flavors, stuffed inside, well you guessed it,… Print This

Serves: 2-4

Rating: 5.0/5

( 1 voted )

Ingredients

• • 1 zucchini, halved & cleaned
• • 1 cup ground beef
• • 1 cup of boiled &smashed sweet potatoes
• • 1 tbsp of chopped red bell pepper
• • ½ tbsp of freshly ground pepper
• • ½ tbsp of chopped ginger paste
• • ½ tbsp of chopped garlic paste
• • Salt to taste

Instructions

1. In a bowl, add all the ingredients except zucchini halves.
2. Mix all of the ingredients thoroughly, so that the spices can reach everywhere in the mixture.
3. Stuff this mixture to zucchini halves.
4. Transfer the stuffed zucchini halves to a baking tray.
5. Bake at 175C for 15 min.
6. Serve hot.

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Tossed Veggies

Secret Menu It’s not as easy as picking random vegetables and tossing them in a pan. Just like an orchestra, the type of vegetables must pair well with one another, and the sequence of when and how long they cook is just… Print This

Rating: 5.0/5

( 1 voted )

Ingredients

• • 1 cup of carrot, cubed
• • ½ cup beet root, sliced
• • ¼ cup of cauliflower florets, steamed
• • ¼ cup tomato, sliced
• • ¼ cup of onion, cut into small pieces
• • ¼ cup of green peas, boiled
• • 2 tbsp of celery stem, chopped
• • 1 tbsp of olive oil
• • ½ tbsp of cumin seeds
• • ½ tbsp of ginger, finely chopped
• • ½ tbsp of freshly ground black pepper
• • A pinch of nutmeg powder
• • Salt to taste

Instructions

1. In a hot pan, add olive oil, cumin seeds, ginger, and salt.
2. Sauté them for 2 min.
3. Add carrot pieces, cauliflower florets, beet root, green peas, celery stem and salt.
4. Sauté them for 5-8 min.
5. Add a pinch of nutmeg powder and toss for 2 min.
6. Serve hot.

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Tossed Broccoli with Cherry Tomatoes

Secret Menu This is a good recipe for anyone looking to get a taste of healthy servings.  Kale and broccoli contains lots of fibers and is on the top of any checklist when eating healthy.  There’s no Garlic in the recipe, but… Print This

Rating: 5.0/5

( 1 voted )

Ingredients

• • 2 cup of chopped kale leaves
• • 2 cup of broccoli florets
• • 1 cup of cherry tomato, halved
• • 1 tbsp of freshly ground black pepper
• • 1 tbsp of olive oil
• • Salt to taste

Instructions

1. In a hot pan, add olive oil, broccoli florets, chopped kale and salt.
2. Sauté them for 5 min.
3. Add cherry tomatoes and freshly ground black pepper.
4. Sauté for 2-3 min.
5. Serve hot.

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Baked Salmon with Veggie Salad

Secret Menu Fish contains a good source of protein and salmon is one of the most common seafood items cooked.  There are many ways to cook salmon and baking it is probably the easiest of them all.  After baking, you can throw… Print This

Serves: 1-2

Rating: 5.0/5

( 1 voted )

Ingredients

• • 100g of salmon
• • 1 tbsp of lemon juice
• • 1 tbsp of freshly ground pepper
• • 1 tbsp of oregano
• • ½ tbsp of dried mint
• • 1 cup of lettuce, cleaned and cut into small pieces
• • ¼ cup of tomato, sliced
• • ¼ tbsp of orange juice
• • 1 tbsp of olive oil
• • A pinch of freshly ground white pepper
• • Salt to taste

Instructions

1. In a bowl, add salmon piece, lemon juice, ground pepper, oregano, dried mint, olive oil and salt.
2. Mix them thoroughly and allow the mixture to rest for at least 3 hours.
3. After 3 hours, transfer the wild salmon pieces to a baking tray.
4. Bake at 180C for at least 25 min.
5. Keep aside.

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Tossed Spinach with Sweet Potato

Secret Menu Tossed Spinach with Sweet Potato Print This

Rating: 5.0/5

( 2 voted )

Ingredients

• • ½ cup of sweet potato, chunks
• • 1 cup of fresh spinach leaves, cleaned
• • 1 tbsp of freshly ground black pepper
• • 1 tbsp of olive oil
• • Salt to taste

Instructions

1. In a bowl, add sweet potato chunks, ½ tbsp of olive oil and salt.
2. Bake at 175C for 20 min.
3. Keep them aside.
4. In a pan, add olive oil and heat it.
5. Add spinach leaves, baked sweet potato chunks, pepper and salt.
6. Sauté for 2-3 min.
7. Serve hot.

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