Eggplant and Mushroom Sauce

Posted by Jennifer (the student)

 

 

This dish is the result of wanting to make eggplant without breading or frying it. I usually serve it with pasta, quinoa or polenta and it is a dish we really enjoy.

Ingredients
  • 2 large eggplants, sliced to ½” to ¼” thick
  • 2 cups of mushrooms, sliced (any type you like)
  • ¼ onion, finely chopped
  • 3 Tbsp olive oil
  • 3 Tbsp tomato paste
  • 3 Tbsp sour cream (I use vegan sour cream or fat-free will work)
  • fresh ground pepper (to taste)
  • salt
Directions
  1. Spread eggplant on cookie sheets and salt. Let stand for 10 to 15 minutes then wipe water and excess salt from eggplant.
  2. In a large stockpot on medium heat, add 1 Tbsp of olive oil and onion. Sauté until onions are translucent.
  3. Next add 1 Tbsp of olive oil and eggplant. Sauté for about 20 minutes until eggplant in almost cooked.
  4. Then add the last Tbsp of olive oil and the mushrooms. Sauté for about 10 minutes until mushrooms are cooked.
  5. Finally, add sour cream, tomato paste and pepper and combine.
  6. Serve and enjoy.

*This dish actually tastes better the next day.

 ♥ ♥

 

 

My 7th WIAW & Our 100th Post!

Posted by Jennifer (the student)

Hello Everyone. Happy “What I Ate Wednesday”! This is an exciting post because it is my 7th WIAW and it is also jenmijenmi’s 100th post. Last fall, my friend Jennifer and I thought of starting a blog that would share our perspective on healthy food and lifestyle from a registered dietitian and a dietetic student. We are having fun so far and we are looking forward to seeing what the future holds for our next 100 posts. 🙂  Thank you to Jenn at Peas and Crayons for hosting.

This is what I ate:
Breakfast (6:30 am)

Coffee with hazelnut milk and stevia.

A blueberry and banana smoothie.

Blueberry and Banana Smoothie Recipe
 
Ingredients

1 frozen banana

½ cup fresh or frozen blueberries

1 cup unsweetened coconut milk (any milk)

1 heaping tablespoon almond butter (any nut butter)

1 generous sprinkle of cinnamon

Directions
  1. In a blender, blend banana and milk until blended.
  2. Add blueberries, almond butter and cinnamon and blend until smooth about 1 minute.

*Options: Add 1 heaping teaspoon of spirulina. And/or add ½ cup frozen peaches or mango.

AM Snack (10:00am)

Cubed Watermelon.

Lunch (1:00pm)

Garlic mushroom flatbread from Green Bliss in Fullerton again.

After Lunch Treat (2:00pm)

Half of a vegan cookie dough brownie from the Gypsy Den that I picked up a couple of days ago.

PM Snack (4:00pm)

Roasted carrots. On the weekends, I roast up a bunch of different vegetables so we can snack on them through out the week.

Dinner (6:00pm)

A large green salad from Kentro in Fullerton. This salad is called Three Chromo and I love it. It came with beautiful bread that I did not eat because once I start it is hard to stop.

Thanks for stopping by. I hope your day was full of healthy meals. 🙂

♥ ♥

Weeknight Potato Tacos

This is something that I throw together when I am strapped for time…which seems to be all of the time lately.  It’s nothing fancy, but it is pretty tasty,  inexpensive, and easy to make.

Posted by Jennifer (The RD)

1 package of reynaldo’s brand soyrizo

4 ½ cups frozen potato shreds, thawed

Diced tomatoes

Shredded lettuce

Lite sour cream (can use full fat if you want to splurge or fat free if you want to save fat calories)

Soft taco size tortillas

 

In a large skillet, cook soyrizo on medium heat for about 5 minutes, stirring constantly.  Mix in potatoes and cook for an additional 10 minutes on low to medium heat.  Warm tortillas over an open flame and fill with potato mixture, lettuce, tomatoes, and sour cream.

 ♥ ♥

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FRED’S LEMON AND GINGER KALE WITH SESAME TOFU STEAK

Posted by Jennifer (the student)

Welcome to the Virtual Vegan Potluck! Thank you to Annie at An Unrefined Vegan for organizing this event! 🙂

A refreshing, quick and easy meal. Serves four:

Sesame Tofu Steak Ingredients:

  • 1 medium firm block of tofu (Drained)
  • 1 Tbsp. of sesame seeds
  • 1Tbsp. sesame oil for earthy taste (canola or olive oil may be substituted)
  • ¼ cup of Mitsukan – Ajipon (Citrus Seasoned Soy Sauce or low-sodium with some citrus juice may be substituted)

Lemon/Ginger Kale Ingredients:

  • 2 large bunches of fresh kale (stems removed and chopped into bite size pieces)
  • 1 fresh lemon
  • 1 Tbsp. of fresh ginger (finely chopped)
  • 1 small clove of garlic (diced)
  • 1 Tbsp. olive oil
  • 1 medium size white onion (chopped into bite size pieces)
  • salt and pepper to taste

Preparation and Cooking Instructions:

Sesame Tofu Steak:

  • slice the tofu block length wise into 4 slices
  • marinate with citrus seasoned soy sauce for 30 t0 60 minutes before cooking (save the soy sauce for later)
  • heat sesame oil in large pan on medium heat and add tofu slices and brown on both sides while cooking the lemon/ginger kale, (see cooking instructions below)

Lemon/Ginger Kale

  • in a wok or large sauté pan, heat olive oil on medium heat and then add garlic and ginger.
  • sauté for few minutes and add onion, followed by the kale: add the juice of the lemon and toss as you sauté the ingredients until the kale and the onion are soft; salt and pepper to taste.
  • place the lemon/ginger kale on a plate; place a tofu steak on top, sprinkle with sesame seeds
  • deglaze the sesame tofu pan with the saved soy sauce and pour over the top of tofu steaks.

Enjoy!

 

Explore other blogs in the Virtual Vegan Potluck.

  ♥ ♥  

My Recipe for a Great Salad

Posted by Jennifer (The RD)

When I make salads for the family, I like to make a salad bar type of scenario so everyone can be happy.  Here’s what I prepared for an early Mother’s Day celebration:

Mixed greens and spinach

Chopped boiled eggs

Sautéed vegetables (I used zucchini, red, yellow, and green bell peppers, green onions, and sliced mushrooms)

Edamame

Chopped tomatoes

Green peas

Corn

Chopped carrots

Tortilla strips

Chicken breast strips

Tofu (recipe from the tofu sandwiches a couple of weeks ago)

2 types of salad dressings (I used one homemade salad dressing and one balsamic vinegar spray dressing from the store)

 

Directions:  prepare the ingredients above and let everyone serve themselves! 🙂

 ♥ ♥

Creamed Potatoes and Peas

 Posted by Jennifer (the student)

This is a dish my mom used to make but she used cream and butter. I used to love it but have not had it in years. I tried to make it healthier and just as tasty as the old version. I hope you enjoy it!

INGREDIENTS

  • 1 ½ pounds new potatoes (I quartered mine because they were fairly large)
  • 10 oz peas (I used Trader Joe’s English Peas)
  • 1 cup almond milk (or any milk you like)
  • 1 TBSP all purpose flour
  • 1 tsp cornstarch
  • ½ tsp herbes de provence
  • lemon pepper (just a sprinkle)
  • sea salt and fresh ground pepper (to taste)

DIRECTIONS

  1. In large stockpot, steam potatoes until fork tender.
  2. In small saucepan, add peas and about a ¼ cup of water and cook over medium heat for a few minutes. Drain excess water and set aside.
  3. In large saucepan, combine milk, flour and cornstarch. Bring to a boil and reduce heat to a simmer until sauce thickens.
  4. To sauce add herbes de provence, lemon pepper, sea salt and fresh ground pepper.
  5. Add potatoes and peas into cream sauce. Combine ingredients. Serve.

♥  ♥

Pan fried tofu sandwiches

Posted by Jennifer (The RD)

I came up with this sandwich because I was getting really tired of stir frying my tofu all of the time.  I wanted something different so I did some experimenting.

1 block extra firm tofu

Olive oil for drizzling

Miracle chicken blend from Princess House  (or your favorite herb salt seasoning blend)

Lettuce leaves

Tomato slices

Your favorite bread (I used whole wheat bolillos)

Your favorite sandwich spread (I made a quick one – used 50% mayo and 50% red pepper hummus)

 

Drain tofu and cut ½ inch thick slices along the width of the block.  Drizzle generously  (on both sides) with seasoning and dab with olive oil. Pan fry for 7-10 minutes on each side on medium heat or until the tofu has a nice slightly brown crust.

 

Slice your bread, spread with your sandwich spread, and add veggies and tofu and enjoy.  This dish is best served when the tofu is hot off of the pan.

 ♥ ♥

Tofu Vegetable Stir-Fry

Posted by Jennifer (the student)

Adapted From Eat To Live By Joel Fuhrman M.D.

This is the recipe I used for my dinner in yesterdays WIAW post. This is the second time I have made this dish in two weeks, I guess we must like it. 🙂

Ingredients for Tofu

  • 14 oz extra firm tofu, cubed
  • 1 Tbsp Bragg liquid aminos
  • 1Tbsp Asian black vinegar (I buy from the Asian market)
  • ½ tsp crushed red pepper flakes
  • 1 Tbsp lemon pepper
  • ¼ cup unhulled sesame seeds

Ingredients for Quinoa

  • 2 cups of vegetable broth
  • 1-cup quinoa

Ingredients for Sauce

  • 1/3 cup 100% apricot spread
  • ¼ cup unsalted natural peanut butter
  • 2 Tbsp chopped fresh ginger
  • 1 clove garlic, minced
  • 1/3-cup water
  • ¼ cup Asian vinegar
  • 1 tsp cornstarch
  • ¼ tsp crushed red pepper flakes

Ingredients of Vegetable Portion of the Stir-Fry

  • 2 Tbsp water
  • ½ sweet onion, chopped
  • 4 cups small broccoli florets
  • 2 carrots, peeled and cut diagonally into 1/3-inch pieces
  • 1 medium red bell pepper, seeded and cut into 1-inch squares
  • 1 medium green bell pepper, seeded and cut into 1-inch squares
  • 1-cup snow peas, strings removed
  • 1-cup bok choy, cut into bite-size pieces
  • 3 cups fresh mushrooms, stems removed, sliced
  • 1-pound fresh spinach
  • 1-cup raw cashews

Marinate tofu for 30 minutes in liquid aminos, Asian black vinegar, red pepper flakes and lemon pepper. While the tofu marinates, cook the quinoa. Mix vegetable broth and quinoa in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until the broth is absorbed. Set aside.

Preheat oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking dish for 30 to 40 minutes, until golden.

To make the sauce, place all the ingredients in a food processor and blend until smooth. Transfer to a small dish and set aside.

In large wok heat water, add onion, broccoli, carrots, bell peppers and peas sauté for 5 minutes. Add more water if necessary to prevent scorching. Add bok choy and mushrooms, cover and simmer until vegetables are just tender. Remove the cover and cook off most of the water. Add spinach and toss until wilted.

Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Add in the cashews and baked tofu. Serve over a bed of quinoa. Enjoy!

This recipe said it was 4 servings but we got 6 to 8 servings out of it.

♥ ♥

Recipe contest winner # 2 – Raspberry glazed rosemary chicken and pan seared asparagus

Posted by Jennifer (The RD)

Our second recipe contest winner comes from Freddy, one of our patient care dialysis technicians.  This dish was very impressive!  It won us over on both taste and aesthetics.  It is also easy to prepare.  Freddy is actually newly married and has wonderful plans to start a new and healthy lifestyle with his beautiful bride Sandra, who also has some healthy tricks up her sleeve.  Congratulations to the both of you!

Here’s the recipe:

Ingredients:

1 tablespoon crushed rosemary

1 teaspoon rubbed sage

1/2 teaspoon dried oregano

8 skinless and boneless chicken breast halves

1/4 cup fat-free chicken broth

1 cup raspberry preserves

1/2 teaspoon honey mustard

1 teaspoon chopped fresh rosemary leaves

FOR ASPARAGUS:

1 pound fresh asparagus spears, trimmed

1 tablespoon olive oil

salt and pepper to taste

 

Directions to Prepare Chicken:

Preheat oven to 350 degrees for 10 minutes

In a small bowl, stir together crushed rosemary, sage and oregano.

Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.   Bake in preheated oven for 20 minutes.

Place raspberry preserves in a microwave safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

Spread about 1 tablespoon of the preserve mixture over each breast. Bake 10 minutes more.

 

Preparation for Asparagus:  Pre-heat pan for 3-4 minutes in high.

Lightly coat the asparagus spears with olive oil and season them with salt and pepper.

Sauté high heat for 2 to 3 minutes or until they are as tender as you desire.

 ♥ ♥

Chocolate Nachos

Posted by Jennifer (the Student)

Last Sunday, I went to party at my friend Mickey’s house to celebrate the new season of “The Killing”.  It was a fun night; we ate comfort food and watched the 2-hour season première. I know we usually focus on healthy eating here but there is always room for treats. This is the dessert I made and it was quite popular.

INGREDIENTS

  • 2-5.5 oz bags of “Food Should Taste Good” chocolate tortilla chips
  • 1-jar sea salt caramel sauce (I used Trader Joe’s)
  • 1-jar chocolate sauce (I used Trader Joe’s)
  • 1-cup milk chocolate chips
  • 1-bag of marshmallows
  • 1-cup chocolates or candy (I used truffles From Trader Joe’s)

DIRECTIONS

  1. Preheat oven to 275.
  2. Spread chips on a cookie sheet on heat for a few minutes.
  3. In two small saucepans, heat the caramel and chocolate sauces.
  4. Place chips on oven-safe serving dish and spread marshmallows, milk chocolate chips and chocolates on top of the chips. Return to oven, watch carefully, and don’t melt chocolates. Just soften a little or you will end up with a soupy mess.
  5. Remove from oven and top with chocolate and caramel sauces.
  6. Enjoy immediately.
  • Of course, this can be made smaller or large. Also, I think you could mix-up the ingredients and make it your own. In fact, we talked about using peanut butter.
  • Also, all sauces could be homemade but with school I was happy just to get this all together.

Was anyone else disappointed that we still did not find out who killed Rosie Larson?

♥ ♥

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