Uncategorized

Tofu Quinoa Bowl w/ Red Curry Sauce

Creating bowls, takes me back to Taiwan, where a bowl of rice with meat, and vegetables looks so simple, but yet taste amazing.

I took that same concept, and constructed this bowl from a nutritional standpoint by including red peppers,which are high in vitamin C, a vegan protein source from the quinoa, and the fat we need for a healthy brain from the avocado.

Food should not only look simple, taste amazing, but should also heal the body.

Nutritional and Health Benefits

A. Carrots

  • Excellent source of antioxidant compounds that help protect against cardiovascular disease.
  • Contains biotin and B vitamins that functions in the manufacture and utilization of fats and amino acids.
  • Promotes good vision, with beta-carotene, to provide against macular degeneration and blindness.

Processed with VSCOcam with c3 preset

Serves 4

Ingredients:

  • 1 package med-firm tofu, cut into med-size cube
  • 1/4 cup evoo
  • 2 tbsp thai green chili paste (vegan), see fellow recipe
  • 1 16oz can plum tomatoes, crushed by hand
  • 1 spanish onion, thinly sliced
  • 2 cups cooked quinoa
  • 1 each baby carrots, cut into med-dice
  • 1 each red peppers, cut into med-dice
  • 1 each avocado, cut into med-dice
  • 1 each scallion, thinly sliced
  • 1 jalapeño, thinly sliced
  • 1 lime, juiced
  • Salt and black pepper, ground

Directions:

  1.  Slice the tofu in half. Season with salt and pepper. Heat the 2 tbsp of oil in a non-stick pan, carefully place the tofu into the pan, and slightly brown the tofu on one side.
  2.  Heat 2 tbsp of oil in a wok, add the thinly sliced onions, season with salt and pepper. Cook until tender. Then add the thai chili green paste, cook the paste for a few minutes, and add the crushed tomatoes. Cook for 20 minutes, or until the flavor come together. Season with lime juice, salt and pepper.
  3. I left the vegetables raw here

 

Advertisements
Standard
Uncategorized

Thai Green Curry Paste

Since my fiancee, Sophee has a distaste for fish and shellfish, I adapt recipes to suite her preferences, so we both still enjoy certain cuisines, like Thai.

Thai green curry paste is a versatile condiment that can be used as a flavoring agent for soups, sauces, and vegetables. It contains anti-oxidants, has anti-inflammaorty, and antimicrobial properties due to the combination of cilantro, ginger, garlic, chilies, and spices.

Usually, a Thai green curry paste has shrimp paste, but I removed it, and i added more lemongrass, ginger, and spices instead.

Processed with VSCOcam with c1 preset

Processed with VSCOcam with c1 preset

Makes 2 cups

Ingredients:

  • 10 garlic cloves, crushed
  • 5 shallots, peeled and sliced thinly
  • 1 inch ginger knob, peeled and chopped
  • 1 each long red chilies, or jalapeño
  • 5 each lemongrass stalks, bruised and finely chopped
  • 1 cup cilantro, trim ends, chop, and wash well.
  • 1 cup basil, chopped
  • 1 whole lime, juiced
  • 1 cup cold water
  • 1 tsp ground turmeric/ground cumin/ground coriander

Directions:

  1. Put all the vegetables in a blender or a food processor. Blend with the lime juice and cold water until the mixture comes together. Add the spices with salt to season.

Helpful Hints:

  1. Always cook out the paste with some oil in a pan to cook the rawness out of the ingredients. Then add your vegetables or coconut milk to it.
Standard
Uncategorized

Quinoa “Fried Rice”

Quinoa is not only a complete protein with all the essential amino acids, it is a versatile food that can absorb flavors from different cuisines. Also, it is gluten-free too.

This dish is inspired by my love for Chinese fried rice and my travel to South Korea, where fried rice is made in a cast-iron after the meal is done. The char to the rice from the cast-iron, mixed in with the leftovers in the pan, and gochujang is delicious!

 

Nutritional and Health Benefits

A. Shiitake Mushrooms

  • A source of protein, dietary fiber, iron, and vitamin C.
  • Contains an active compound called lentinan, an ability to strengthen the immune system to fight infection and disease.
  • Known to lower cholesterol levels from the compound known as eritadenine.

B. Tamari

  • A source of vitamin B3, which plays an important role in energy production and carbohydrate metabolism.
  • Sodium, an electrolyte mineral that works with potassium and chloride to regulate water balance and distribution, kidney and adrenal function, acid-base balance, muscle and nerve cell function, and heart function.
  • When buying tamari, I recommend gluten-free and low-sodium.
FullSizeRender1

Who forget the spoon?

IMG_0800

IMG_0804

IMG_0805

 

IMG_0808

See the bottom of the pan, Miss Flavor. You want to make sure to scrap the bottom

Serves 4

Ingredients:

  • 1 cup cooked white quinoa, cool
  • 2 tbsp olive oil
  • 1 spanish onions, thinly sliced
  • 5 garlic cloves, minced
  • 8 each brussel sprouts, thinly sliced
  • 10 oz Shiitake mushrooms, stems removed, thinly sliced
  • 2 each scallions, thinly sliced
  • 1 tbsp tamari
  • 2 tbsp gochujang
  • 1 tsp sesame oil

Directions:

  1.  Heat the 2 tbsp olive oil in a wok or a large non-stick pan over high heat. Cook the thinly sliced onions and shiitake mushrooms with the garlic in the pan until tender.
  2.  Push the cooked onions and mushrooms on to one side, add the sliced brussel sprouts to the pan, if need, add more oil to the pan. Cook until tender.
  3.  Add the cooked and cool quinoa to the hot pan. Stir well. Add a little more oil, if needed, to prevent sticking to the pan.
  4.  Once the quinoa and vegetables are mixed well, add the tamari, gochujang, and sesame oil. Stir-fried until heated through and the flavors are balanced. Garnish with the sliced scallions.
Standard
Uncategorized

Stir-Fried Lo Mein w/ Kale & Mushrooms

I know the rage of the day is the gluten free diet trend, but sometimes I can’t resist a good warm bowl of noodles with vegetables, garlic, tamari, and sesame oil. “Simply irresistible,” just went through my head just now.

So, if you are gluten-free, find a suitable substitute to your liking. The key to making great stir-fired noodles is rinsing the noodles under cool water after boiling. Then, when stir-frying the noodles in a hot wok, stir like crazy, so they won’t stick to the pan. That simple, but it takes some practice.

Nutritional and Health Benefits

A. Cremini Mushrooms

  • Great source for vitamins B6 and B12.
  • Good source for minerals for selenium, copper, potassium, zinc, and phytochemicals.
  • Anti-cancer, reduction of cardiovascular and inflammatory disease.

B. Kale

  • Excellent source of carotenes, vitamins C, B1,B2, E, and manganese.
  • Source of dietary fiber
  • Muscle relaxation, low-blood pressure, and regulate metabolism.
IMG_1175

Oh my noodles!!

IMG_1179

Ready to be stir-fried

 

 

 

 

 

 

 

 

 

FullSizeRender-2

Rinse, drain, and add a little oil, so it won’t stick

IMG_1185

Cook vegetables first

IMG_1188

Add the noodles with the seasonings

IMG_1189

Secret ingredient

IMG_1206

You can’t resist me!!!

Serves 4

Ingredients:

  • 1# lo mein noodles
  • 2 tbsp olive oil
  • 1 yellow peppers, thinly sliced
  • 1 spanish onion, thinly sliced
  • 10oz cremini mushrooms, thinly sliced
  • 5 garlic cloves, minced
  • 2 cups baby kale
  • 1 tbsp mushroom dark soy sauce
  • 1 tbsp tamari (gluten-free)
  • 1 tsp sesame oil
  • 1/2 tsp sambal, chili-garlic sauce

Directions:

  1. Bring a large pot of water to a boil. Cook the noodles in the boiling water, stirring until cooked through but firm to the bite. Rinse the noodles with cold water to cool, drain, and add a little sesame oil, to prevent the noodles from sticking to each other.
  2. Combine the mushroom dark soy sauce, tamari, sesame oil, and sambal in a small bowl to make the sauce.
  3. Heat 2 tbsp olive oil to a wok or a large non-stick pan over high heat. Cook the yellow peppers, onions, mushrooms, and garlic in the hot oil until tender, 5 to 9 minutes; add the noodles with the sauce. For a darker color, add a little bit of the mushroom dark soy sauce. If the noodles start to stick, add a little more oil.
  4. Add the baby kale to the wok until wilted. Enjoy, while it is hot.
Standard
Uncategorized

Japanese Eggplant in Chili-Garlic Sauce

If you are short on time for dinner and you want something spicy and light, then japanese eggplant is a vegetable/fruit that cooks easily and absorbs flavor quickly, compare to the globe eggplant.

This recipe has only 8 ingredients: eggplant, onion, garlic, scallions, tamari (gluten-free), gochujang, sesame oil, and water. This can be served as a side dish, or pair it with a grain, such as quinoa to make an entree.

Nutritional and Health Benefits

A. Japanese Eggplant

  • The eggplant skin contains nasunin, which is known to protect brain cell membranes and anti-cancer agent.
  • Is an excellent source of dietary fiber, which can help protect against type 2 diabetes and keeps the digestive system regular.
  • The vitamins in eggplant consist primarily of vitamin A (in the form of beta-carotene), B vitamins, folate and vitamin C. Eggplant is also rich in minerals, boasting a large quantity of potassium, magnesium, calcium and phosphorous.

B. Onions

  • Great source of vitamins C, B1, B6 and K, biotin, chromium, dietary fiber, and folic acid.
  • Clinical studies have shown onions to decrease blood lipid levels, prevent clot formation, and lower blood pressure.

FullSizeRender

 

IMG_0881

Ready to be stir

IMG_0861

Sauce ready to go!

FullSizeRender1

Coat the sauce all over the eggplant

Serves 4

Ingredients:

  • 1 Japanese eggplant, cut into oblique
  • 1 spanish onion, sliced
  • 6 garlic cloves, minced
  • 1/4 cup olive oil
  • 2 each scallion, sliced
  • 1/4 cup gochujang
  • 2 tsp tamari (gluten-free)
  • 1 tsp sesame oil
  • honey to taste
  • 1 tbsp water

Directions:

  1. Heat a large wok or a wide pot with the oil over medium heat. Add the eggplant first, brown slightly, then add the onions and garlic. Season with salt and pepper.
  2. To make the sauce. Combine the gochujang, tamari, sesame oil, and honey in a small bowl. Add the 1 tbsp of water to make a sauce.
  3. Once the vegetables are tender, add the sauce, and coat vegetables with it. Season for taste. Add the sliced scallions for garnish.

Reference

Murray, Michael., J. Pizzorno, and Lara Pizzorno. The Encyclopedia of Healing Foods. New York, Atria Books, 2005.

The Nutritional Benefits of Eggplant. April 4, 2015. Retrieved from http://www.livestrong.com/article/19046-nutritional-benefits-eggplant/

 

Standard
Uncategorized

Spicy Asian Quinoa with Brussel Sprouts & Red Peppers

I know it has been four years since I posted anything new on here. A lot has changed! One, is I found the love of my life, Sophee, who is vegetarian, and of course, I am a meat eater.

This dish was inspired by her, the winter season, and my travels to South Korea to visit my college friend, Mike Behn. South Korea is a really cold place!!

Recently, I graduated from Academy of Culinary Nutrition’s Culinary Nutrition Expert Program. My goal was to learn more about how food can properly nourish and heal the body. So, this is why I have started to write and research again on how Asian ingredients and vegetables provide us the nutrients to have energy and focus in life.

When I think of Korean food, I think of cabbage and gochujang for spicy. Sophee loves spicy food, so that is one of things we have common in food. Brussel sprouts are a better alternative if you don’t want to buy a whole head of cabbage, and only a few sprouts.

Nutritional and Health Benefits

A. Brussel Sprouts

  • Great source of folic acid, vitamin C and K, and beta-carotene
  • Great source of vitamin B6, fiber, thiamine, and potassium
  • Help to reduce the risk of cancer

B. Red Bell Peppers

  • One of the most nutrient-dense foods available
  • Good source for various nutrients: vitamin C, K, and B6. Also, thiamine, folic acid, and beta-carotene
  • A source for antioxidant and phytochemicals
  • Red peppers protects against cancer and heart disease with capsaicin, flavonoids, and vitamin C

C. Gochujang

  • Good source of protein
  • Contains vitamin B2 and C for metabolism and antioxidants
  • Capsaicin for wight loss

 

 

IMG_0462

IMG_0464

All in one big wok!! And the white quinoa on the right

IMG_0466

Stir in the gochujang like a twister. Look, the quinoa is done and waiting.

Serves 4

Ingredients:

  • 1 spanish onion, sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 8 each brussel sprouts, sliced
  • 12 each white button mushrooms, sliced
  • 4 tbsp olive oil
  • 1 tbsp gochujang
  • 1 tsp sesame oil
  • 1 cup white quinoa
  • 1.5 cup water

Directions:

  1. Rinse and place the white quinoa in a medium-size stock pot with the 1.5 cup of water. Bring it to a boil and lower the heat to simmer for 15 minutes.
  2. Heat the wok with the olive oil over medium-high heat. Then add all the vegetables, stir-fry until tender and a little brown color too.
  3. When the vegetables are tender, add the gochujang paste to the wok. Add 2 tbsp of water to mix the paste well with the vegetables. Cook the vegetables for 2 minutes and add the sesame oil
  4. To serve, place the cooked quinoa in a bowl and add the stir-fry vegetables on top. Enjoy hot.

Reference

Murray, Michael., J. Pizzorno, and Lara Pizzorno. The Encyclopedia of Healing Foods. New York, Atria Books, 2005.

Gochujang, Korea’s Healthiest Diet Condiment. Retrieved from http://www.healthguideinfo.com/dieting-tips/p36814/

 

 

 

Standard