Vegan

How To Eat More Protein On A Meat-Free Diet

February 3, 2015

How To Eat More Protein On A Meat-Free Diet

If you’re new to a meat-free diet or you struggle with ways to get the protein you need here are some important tips that may help you. It really isn’t as hard as you might think.

Snack on protein rich munchies and skip the carbs. Eat roasted chickpeas, edamame, roasted peanuts, or raw nuts. Keep away from heavily salted nuts.

If you’re looking for a frozen treat then purée coconut milk, almond butter, cashew butter, honey, and cocoa powder. Freeze in an ice cream maker for a protein rich frozen treat.

Make an easy cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked pasta.

Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you might use hamburger meat.

Purée cooked black beans and add to brownies. For blondies or light colored muffins or cakes, use cooked, puréed chickpeas.

Sprout sunflower seeds and add them to salads. Just soak raw seeds overnight in water to cover. Drain and let sprout for 24 to 48 hours.

Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boast and added omega 3 fats.

Make a protein packed pudding. Purée silken tofu with cocoa powder, honey, and vanilla extract.

Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.

Lentils are awesome! Eat lentils more often. They are fast cooking and easy to use. Add to soups, toss in salads, and stir in cooked rice.

Spread sandwiches and wraps with hummus instead of mayonnaise. I do this all the time. Purée hummus with roasted red peppers or chipotle peppers for an added zing.

If you can tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen

Pasta Salad Ideas

June 25, 2013

VegetablesPasta Salad Ideas

Here are some super easy, but versatile Pasta Salad Ideas from Tiny New York Kitchen.  All you need to do is add 3 cups of cooked & chilled pasta (of your choice) and 1 tablespoon of extra virgin olive oil to one of these inspiring combinations.  Try them all throughout the summer for a whole treasure trove of side salads.  If you want to make any of these a main dish then add 1 pound of protein such as grilled chicken breasts, grilled flank steak, grilled shrimp, grilled tuna (or canned tuna) or tofu.  All recipes below serve 4.

For the Pasta: Cook 3 Cups of Pasta, Toss With 1 Tablespoon Extra Virgin Olive Oil & Then Chill Until Ready To Use.  Add the Pasta to One of the Salad Combinations Below.

Nutty Beans & Greens

1 Cup Trimmed & Steamed Haricot Verts

1 Cup Baby Arugula

3 Tablespoons Toasted & Chopped Walnuts

1 Ounce Shaved Parmigiano-Reggiano Cheese

 

Snow Peas & Carrots

1/2 Cup Grated Carrot

1 Tablespoon Soy Sauce

1/2 Cup Thinly Sliced Snow Peas

1/2 Cup Shredded Red Cabbage

1/4 Cup Dry Roasted Peanuts

 

Cheesy Chickpea & Pesto

1/2 Cup Cooked Chickpeas

1 1/2 Ounces Crumbled Feta Cheese

1 Cup Halved Grape Tomatoes

1 Tablespoon Prepared Pesto

 

Mediterranean Medley

1/3 Cup Chopped Fresh Basil

1/2 Cup Thinly Sliced Cucumber

1 Cup Halved Cherry Tomatoes

1 1/2 Ounces Crumbled Feta Cheese

1 1/2 Ounces Sliced Kalamata Olives

 

Peppery & Nutty

1 Cup Arugula

2/3 Cup Thinly Sliced Radishes

3 Tablespoons Toasted & Chopped Walnuts

2 Ounces Crumbled Goat Cheese

 

Melon, Mint & Parm

1/2 Cup Fresh Cubed Cantaloupe

2 Tablespoons Fresh Mint Leaves

2 Ounces Thinly Sliced Prosciutto

1 1/2 Ounces Shaved Parmigiano-Reggiano Cheese

Freshly Ground Pepper

 

Cherry Almond Crunch

3/4 Cup Pitted Halved Fresh Cherries

1/4 Cup Toasted & Thinly Sliced Almonds

2 Tablespoons Chopped Fresh Basil

1 1/2 Ounces Crumbled Goat Cheese

 

Picnic Superstar

1/3 Cup Sliced Avocado

1/4 Cup Red Bell Pepper Strips

1/4 Cup Fresh Corn Kernels

2 Cooked Crumbled Center Cut Bacon Slices

2 Ounces Quartered Fresh Baby Mozzarella Balls

 

Easy Non-Salad Radish Ideas

May 20, 2013

Easy Non-Salad Radish IdeasRadishes

I love radishes and am always drawn to the pretty color of a pile of radishes.  Most of us just slice them into a green salad and the left-over radishes die a fateful death in the fridge.  Here are some non-salad ideas that will expand your radish repertoire.

Radish Sauté   – It doesn’t really occur to many people that you can cook radishes (as with cucumbers).  It’s so simple to sauté radishes in olive oil or butter.  They are delicious and make you appreciate radishes in a while new way.

Kimchi – Sprinkle the radishes with a bit of kosher salt and a little chili paste.  Toss together and then pack them into a glass jar.  Place in the back of the fridge for two weeks.  Excellent on top of a burger.

Butter & Sea Salt – A fine butter and a pinch of sea salt on top of a radish slice make the perfect summer bite.

Radish “Sauerkraut” – Slice 1 pound of radishes and toss with 1 tablespoon of kosher salt.  Pack tightly into a glass jar.  Weigh down with a wrapped can and place on a shelf for two weeks.  Makes a great addition to a sandwich.

Shaved & Lightly Poached In A Tasty Liquid – Slivers of radish dropped in a simmering stock and/or wine for 10 seconds are a great compliment to fresh fish.  They let go of their bite, but retain some of their unique crunch we all know and love.

Braised – Sauté a little onion and garlic.  Add in some radish quarters and a healthy splash of red wine.  Cover and simmer for 20 minutes.  Finish with a squeeze of lemon or dash of vinegar.  Excellent draped over a grilled steak or pork chop.

Pickled – Slice some 1/4 inch coins and throw them into a jar.  Pour brine over them (1 teaspoon kosher salt, 1/2 teaspoon sugar, 1/2 cup water and 1 1/2 cups cider vinegar).  You may want to throw in a few dried chilis if you want a bit of spice.  Let sit in your fridge for a week.

Soup – Simmered for 30 minutes in a soup.  The radishes will take on a sweet and velvety character.

Grated – Grate the radishes along with some freshly grated ginger and use as a condiment with any oily fish such as trout or mackerel.

Roasted – Quarter and toss with a little olive oil.  Season with kosher salt and freshly ground pepper.  Roast in an oven at 425º F for 20 minutes.  They should be a little brown and will become sweet.  Toss them with some toasted nuts.  They are a great side dish at any potluck picnic.

 

 

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