POP Nutrition: Sprouted Tofu & Bok Choy With Carrot & Turnip Ginger Mash

Hi guys,

Today’s dish is a spring inspired combination of light ginger and carrot favors paired with marinated firm sprouted tofu.

Ingredients:

  • 10 oz firm organic sprouted tofu
  • 1 large orange
  • 2 tbsp balsamic vinegar
  • 2 tbsp crushed garlic
  • 2 tbsp oil
  • 2 lb baby bok choy
  • 6 cardamon pods
  • 1 tbsp sesame seeds
  • 1 tsp celery seeds
  • 1 tbsp cayenne powder
  • 1 tsp poppy seeds
  • 1 tsp dried seaweed
  • 2 tsp fresh ground ginger
  •  1 tsp dry ginger powder
  • 1 tsp orange peel
  • 3 large carrots
  • 1/2 cup low sodium vegetable stock + 1/4 cup for bok choy
  • 1 large turnip
  • fresh cilantro
  • sprouts and cilantro (for decoration)

Cooking Steps:

  1. To prepare tofu marinade in a mid ball combine juice of the squeezed orange, cardamon pods,sesame seeds, celery seeds, cayenne powder, poppy seeds, chopped cilantro, fresh and fry ginger, dried seaweed, orange peel, vegetable stock, balsamic vinegar, and 1 tsp minced garlic.
  2. Slice tofu into 6 rectangle and place in a non-metal pan in a single row, and pore the marinade over.
  3. Marinate for 6-8 hour in a fridge turning over twice.
  4. When ready, drain the tofu and preserve the marinade. Heat up a griddle or a heavy bottom pan and cook tofu in batches over high-heat for about 2-3 minutes.
  5. Cut bok choy into quarters, place in a wok, add 1/4 cup of vegetable stock and cook covered on medium heat until tender.
  6. In a separate pan combine chopped carrots, turnip, and reduced marinade, and simmer on low until tender. When ready blend in a food processor until the consistency pretty close to those of mashed potatoes.
  7. On a plate arrange bok choy, place tofu over, and add carrot-turnip dressing. Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Curried Cauliflower with Mushrooms and Celery

Hi guys,
I have been looking into curry and Indian dishes. So here is an Indian inspired side or main dish if you are vegetarian: Curried Cauliflower with Mushrooms, and Celery.

Ingredients:

  • 2 tbsp Grapeseed Oil
  • 8 oz Low-sodium Vegetable Broth
  • 2 tsp Cumin Powder
  • 6 Dried Red Chili Pods
  • 1/2 Large Vidalia Onion
  • 1 tsp Dried Ginger Powder
  • 1 tsp Crushed Garlic
  • 1 tsp ElDiablo Chili Powder
  • 1/2 tsp Turmeric

Cooking Instructions:

  1. Heat oil in a large heavy bottom pan.
  2. Add cumin powder and dried cred chillies, then stir.
  3. Chop onions and add to the pan string on low heat until golder brown.
  4. Fold in dried ginger powder, garlic, chili powder, and turmeric, then stir.
  5. Add vegetable broth, cauliflower, celery, and mushrooms.
  6. Cook on low hit for 15 min or until cauliflower is tender.
  7. Enjoy by itself or with a lean protein of your choice (i.e., chicken tenders, lamb, or shrimp).

I had left-over jasmine brown rice linguine so I added it in to make a complete meal of fiber, vegetables goodness, and complex carbs.

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Felafel and Chicken Katlets with Salsa

Hi guys,

As promised before I was leaving here is the recipe for Felafel and Chicken Katlets with Salsa.

Ingredients:

Felafel:

  • 2 cups Dried Chickpeas
  • 1 Mid Red Onion
  • 3 tbs Crushed Garlic
  • 1 cup Fresh Chopped Parsley
  • 2 tsp Ground Cumin
  • 1/2 tsp Alumni Free Baking Powder

Tomato Salsa:

  • 2 large tomatoes
  • 1 small Cucumber
  • 2 tbsp Chopped Parsley
  • 1 packet Stevia
  • 2 tsp Sriracha
  • 1/2 tsp Grated Lemon Peel
  • 2 tbsp Lime Juice

Chicken Katlets:

  • 2 lb Skinless Chicken Breast Tenderloins
  • 2 eggs
  • 8 oz Fresh Pea Shoots
  • Red Pepper Flakes
  • Onion and Garlic Powder
  • 1 Small Red Onion
  • Ground Pepper
  • Paprika

Cooking Directions:

  1. To make Felafel: Place chickpeas in about and cover the with water (about 32 fl oz) for 4 hours or overnight.
  2. Meanwhile, chop onion, celery, and parsley.
  3. Drain chickpeas and then place them in a food processor along with celery, onion, garlic and all other spices, blend until finely ground.
  4. Let is stand for about 30 min to allow ingredient to bind
  5. When ready, place into muffin sheets and bake until golden brown (200C or450 F for about 20 min)
  6. When ready, let it cool down or you can eat it warm (your choice).
  7. To make Salsa: finely chop tomatoes, cucumbers, onion, and parsley, then add spices and lime juice.
  8. To make Chicken Katlets: in a food processor combine eggs, chopped chicken tenderloins, spices, and peas shoots.
  9. Blend until smooth.
  10. Preheat the oven to 180C or 350F and place 2 tbsp of mixture into the muffin sheet, add a bit of water or broth to keep the katlets moist.
  11. Bake for about 20 min or until cooked.
  12. Serve with salsa, salad, and crispy whole-grain bread.

Have a great Saturday.

Svetlana

Esse Libere Fitness – Free To Be Fit