Tamari Roasted Pumpkin and Tofu

 

Most of my meals, weekday or weekend, are usually on the table within 30 minutes. I've heard people saying that veggie dishes just take "ages" to cook - really? There is of course some chopping up to do beforehand, but that's about all the time it takes. The actual cooking of vegetables is usually very quick. Cooking beans is a bit more time-consuming, but pretty effortless. I usually soak the beans in the morning before work and then cook them at night for dinner.

This tamari roasted pumpkin and tofu dish is seriously easy to prepare. I love the ingredients and they all seem to go so well together. You could replace tofu with tempeh, but I prefer to use firm tofu. I've opted for rice syrup as a sweetener, but feel free to use maple syrup, if you like. 

Enjoy!

Tamari Roasted Pumpkin and Tofu

(Recipe inspired by Marie Claire)

500g pumpkin (any variety)

350g firm tofu (organic, non-GMO)

1 tablespoon tamari

1 tablespoon rice syrup

2 tablespoons extra-virgin olive oil

baby spinach, for serving

spring onion, for serving

toasted sesame seeds, for serving

1. Preheat oven to 180C.

2. Peel and chop the pumpkin into cubes. Cut the tofu into similar size cubes. Set aside.

3. Whisk together tamari, rice syrup and oil. Place the dressing into a bowl with pumpkin and tofu and toss well to coat. 

4. Spread the ingredients on a baking tray and roast in the preheated oven for about 25-20 minutes or until pumpkin is tender. Turn the pieces around half way through cooking.

5. Serve with fresh baby spinach, finely chopped spring onion and toasted sesame seeds.

Vegan, Gluten-Free Crepes with Roasted Pumpkin and Tofu Mayonnaise

Who doesn't love Sundays! A morning swim, a new episode of Our Hen House, farmers' markets, hatha yoga and a long walk with my fiancé - I couldn't feel more content! Well, then there are those Sundays that also include an indulgent lunch, like the one yesterday. 

I haven't made crepes in ages, but yesterday the craving got the better of me and after our walk I embarked on a mission to make some crepes for lunch. These vegan and gluten-free crepes were inspired by the amazing Candle 79, a vegan restaurant I sorely wish we had here in Sydney. 

I used gluten-free sorghum flour for the crepes, but you could use chickpea or besan flour, even quinoa flour as well. Any non-dairy milk can be used in place of almond milk, which I used. Try soy, rice or quinoa, for example. We loved the filling of roasted pumpkin, but feel free to add wild mushrooms or any other seasonal vegetables you might have. A dollop of tofu mayonnaise was a perfect addition to the flavours. This was truly a fitting meal for such a lovely day!

 

 Vegan, gluten-free crepes with roasted pumpkin and tofu mayonnaise

(serves 2)

::Crepes::

(makes 6)

250ml almond milk or other non-dairy milk

75g sorghum flour*

2 tablespoons potato flour**

pinch of salt

olive oil for frying

::Roasted Pumpkin::

500g peeled, cubed pumpkin

2 tablespoons olive oil

2 teaspoons dried or fresh rosemary

1 teaspoon dried thyme

pinch of salt

freshly ground black pepper

::Tofu Mayonnaise::

300g silken tofu

1 tablespoon nutritional yeast***

pinch of salt

1 teaspoon apple cider vinegar or lemon juice

1 tablespoon finely chopped chives or spring onion

* In Sydney, sorghum flour is available at Taste Organic. Look for Bob's Red Mill brand.

** What is in Australia known as potato flour is actually potato starch. You can substitute with arrowroot powder or corn starch.

*** Vitamin B12 enriched nutritional yeast is also available at Taste Organic and many other health food stores. 

1. Preheat oven to 200C. Combine pumpkin, olive oil and herbs and season with salt and pepper. Toss to combine, then arrange the pumpkin on a roasting tray. Roast in a preheated oven for about 10 minutes or until tender. Remove from the oven and leave set aside. 

2. Combine tofu, nutritional yeast, salt and apple cider vinegar in a blender. Blend until smooth.

3. Combine almond milk, both flours and salt in a blender and blend until smooth. Brush a small frying pan with olive oil and pour a thin layer of the crepe batter on to the pan. Swirl the pan to spread the batter. Cook for a few minutes, then flip over to cook the other side. Continue with the rest of the batter. 

4. To assemble, fill the crepes with roasted pumpkin, top with tofu mayonnaise and sprinkle with finely chopped chives or spring onion.

Earth Bowl

In honour of Earth Day, which is coming up this Sunday, I thought it would appropriate to call this dish "Earth bowl". Although not all the ingredients in this dish are locally grown (most are grown in Australia) I thought this tasty mix of flavours would make a perfect meal to raise awareness on sustainable living and climate change.

Before I came to Australia, I finished a university degree that focused on the Arctic regions and Northern resources. We had an amazing international group of students from all over the world, including the Canadian Arctic, Alaska, Northern Russia, Finland, etc. and it was truly fascinating, not to mention eye-opening, to learn how people across the Arctic regions are coping with the rapid climate change and adapting to it. Although an arguably useless degree here in Australia, I am still very passionate about this topic and find issues about climate change and sustainable living compelling.

True to my values, I do try to make 'green' choices in my everyday life - I buy locally grown food at farmers' markets, walk or use public transportation whenever possible, try to consume less, reuse and recycle more, and so on. In all honesty, I think I could do even more to help the environment, and it is certainly a goal I am constantly striving towards.

Back to these Earth bowls, however. I really love the combination of the flavours - the earthy wholegrain freekeh (grown in Australia!), chickpeas, kale and a garlicky hazelnut dressing. Served with some grilled tofu, this is truly a bowl of goodness!

Earth Bowl

(serves 2-4)

200g dried chickpeas, soaked overnight 

100g wholegrain freekeh

big bunch of kale

3 green onions

1 pomegranate

 70g hazelnuts

50ml extra-virgin olive oil

1 garlic clove

1/2 teaspoon ground mustard powder

1 tablespoon apple cider vinegar

pinch of salt

freshly ground black pepper

250g grilled firm tofu, to serve

1. Drain and rinse the chickpeas. Put the chickpeas in a large pot with plenty of water. Bring the water to boil and leave to simmer for 45 minutes or until the chickpeas are tender.

2. In the mean while, put freekeh, along with 750ml water in a medium sized pot. Bring the water to boil and leave to simmer for about 45 minutes or until the grains are tender. 

3. Roughly chop the kale and finely chop green onions. Put them in a large mixing bowl. Drain the cooked chickpeas and freekeh, add them straight on top of the kale. This will wilt and soften the kale so you won't have to blanch it separately. Add pomegranate arils and toss well to combine.

4. Lightly toast the hazelnuts in a dry pan. Roughly chop the nuts, then mix half of the nuts with olive oil, minced garlic clove, mustard and apple cider vinegar. Season the dressing with a pinch of salt and pepper and pour into the salad. 

5. Toss the salad to mix, then serve sprinkled with the rest of the hazelnuts and some grilled firm tofu. 

Autumn slaw with tofu mayo

 

I love autumn! I get so excited to see new produce at the farmers' markets - out with the exotic summer fruit, in with the earthy root vegetables, pumpkins and apples!  There is no better way to celebrate the new season than with a simple dish that embraces fresh ingredients. This autumn slaw with white cabbage, carrots and Brussels sprouts is a perfect example. There is absolutely no need for heavy egg-based mayonnaise, as a home-made tofu mayonnaise will give you all the creaminess and taste you need. Super easy, super fast and super tasty! 

Happy Autumn!

Autumn Slaw with Tofu Mayonnaise

(serves 2)

1/4 white cabbage, thinly sliced or grated

3 small carrots, grated

5-8 Brussels sprouts

2 green shallots, thinly sliced

300g silken tofu

1 tablespoon tamari

1 tablespoon nutritional yeast

2 tablespoons lime or lemon juice

freshly ground black pepper

(pinch of salt)

1. Peel the outer leaves off the Brussels sprouts. Bring water to boil in a small saucepan and add the sprouts. Cook for 2-3 minutes, then drain off the water and let cool slightly. Thinly slice the sprouts and mix in a large bowl with grated cabbage, carrots and green shallots. 

2. Place tofu, tamari and nutritional yeast in a blender. Season with lime or lemon juice, pepper and a tiny pinch of salt, if necessary. Blend until smooth and silky. Pour the mayonnaise on top of the mixed vegetables and stir well to combine. Leave the slaw for 20-30 minutes for the flavours to develop.

Calcium in a vegan diet + Marinated baked tofu and wheat berry salad

Considering that us Scandinavians are known to consume the highest amount of dairy products in the world, it probably doesn't come as a surprise that I thought I could never live without dairy. Before cutting dairy out of my diet a few months ago, my standard excuse to keep consuming it had always been "it's a good source of calcium". This is, of course, true and we are taught to believe that we should drink milk and eat cheese "to build strong bones". When I was growing up, there were hardly any other sources of calcium mentioned in any food pyramids or dietary guidelines. There was no mention of any plant-based ingredients that can certainly provide a good source of calcium in both vegan and non-vegan diets.

What is the role of calcium?

Calcium, one of the most important and abundant minerals in the human body, is essential to life. Calcium works together with magnesium to support the proper functioning of nerves and muscles, and it also helps to maintain the strength and density of bones. The body's need for calcium is especially important during the growth years, but it is also necessary throughout life to keep the bones healthy. 

There are many factors that can affect the absorption of and need for calcium and it is thus difficult to determine the correct amount of calcium for everyone. Some of the factors increasing calcium absorption include: body needs (growth, pregnancy), exercise and vitamin D. In turn, high phosphorus intake (phosphorus is high in meat foods), high protein intake, lack of exercise and stress can all decrease the absorption of calcium. 

What are good plant-based sources calcium?

Many green, leafy vegetables, such as broccoli, collard greens and turnip greens are good sources of calcium. However, some vegetables, including spinach, rhubarb and chard contain oxalic acid which makes the calcium in them harder to absorb. Some beans, especially pinto, adzuki and soybeans are excellent sources of calcium. Many nuts and seeds, particularly almonds, Brazil nuts, sesame and sunflower seeds, also contain good amounts of calcium.

It is still a good idea to take a calcium supplement, especially if you think you have a higher need for it. Seeing that calcium is artificially added to all dairy products, you might as well skip the middle-man (aka. the cow or the goat) and go straight to the source yourself.

I like to include a variety of greens, beans, nuts, seeds and some tofu or other soybean products in my daily diet. This salad with marinated, baked tofu, wheat berries, carrots and snow peas is one of my favourites. I love the crunchy tofu and the crisp veggies, and can happily devour a bowl any time.

Marinated baked tofu and wheat berry salad

(serves 2)

350g block extra-firm tofu

4 tablespoons extra-virgin olive oil

1 tablespoon apple cider vinegar

1 tablespoon tamari or Bragg's all-purpose seasoning

1 pinch of chilli flakes

200g wheat berries, soaked in water for a few hours

3-4 tablespoons sesame seeds, toasted

2 small carrots, thinly chopped

1 big handful of snow peas, thinly chopped

2 green shallots, thinly sliced

1. Whisk olive oil, apple cider vinegar and tamari in a bowl. Slice the tofu into 1-2 cm thick slices and place the slices in a shallow (rimmed) dish. Pour the marinade over the slices and turn the slices to coat both sides. Leave to marinate for 1-2 hours.

2. Preheat the oven to 200C and line a baking tray with baking paper. Arrange the tofu slices on the tray (gently shaking off any extra marinade). Bake for 20-25 minutes on each side or until golden and crispy. 

3. In the meantime, drain the soaked wheat berries, place in a saucepan and cover with fresh water. Bring to boil, then let simmer for about 30 minutes or until the grains are tender. Drain and leave to cool. 

4. Combine the cooled down grains, sesame seeds, left-over marinade and chopped vegetables in a bowl. Toss to combine and arrange in serving bowls. Cut the tofu into bite-sized pieces and place on top of the grains. Serve immediately.

Source: Haas, E. M. Staying Healthy with Nutrition - The Complete Guide to Diet and Nutritional Medicine (2006).

Black Bean Spaghetti with Edamame and Creamy Tofu Sauce

Remember the black bean spaghetti dish I posted a couple of weeks ago? Well I'm on it again and this time paired it with some Japanese flavours. Tofu is such a versatile ingredient: steamed, fried, grilled, cold or hot, it is perfect in both savoury and sweet dishes. It also makes great creamy sauces, like the mayonnaise I made for the protein salad and this creamy pasta sauce!

Edamame is also something I always seem to have in the freezer, it is great for salads and makes delicious soups, but also pairs perfectly in dishes that you want to make totally vegetarian but desire a little bit of extra protein. Healthy as, not to mention delicious! ;-)

Black Bean Spaghetti with Edamame and Creamy Tofu Sauce

200g dry black bean spaghetti

300g silken tofu
1 tbsp shiro miso
1 tbsp brown rice vinegar
small piece of fresh ginger, grated
1 tsp sesame oil
sprinkling of shichimi togarashi

450g bag frozen edamame
2 shallots, finely chopped

extra-virgin olive oil
1/2 lemon, juiced
salt

Cook the spaghetti in boiling water according to the packet instructions (about 8 minutes or until 'al dente'). Drain and place in a large bowl.

Steam the tofu for a few minutes in a steamer. Place in a food processor along with miso, brown rice vinegar, ginger and sesame oil. Process until smooth. Season with some shichimi togarashi.

Cook the edamame in boiling water until tender (a few minutes). Drain and cool enough to handle. Shell the beans.

Pour the tofu sauce on the spaghetti and toss well to combine. Toss in the edamame and the shallots and add a drizzle of extra-virgin olive oil, lemon juice and a sprinkling of salt (to your taste). Toss to combine and serve warm.

Enjoy!

Toasted Almond Tofu Patties

Like most people who love cooking, I have an ever growing stash of recipes: some in the form of beautiful cookbooks, some in the form of retro recipe cards, some in magazines I've kept, some just written at a back of an envelope with nothing but a list of ingredients (which makes it even more exciting to cook because you can only guess what the outcome might be), but of course there are the digital recipes as well. I have a whole email inbox folder dedicated to recipes, I now (finally) have an iphone and a few recipe 'apps' in it, but I also seem to have recipes hidden on my memory stick. I had totally forgotten about this almond tofu burger recipe, and as I don't use my memory stick very often, I happened to find it only recently.

I really love tofu, and more often than not I seem to get some long looks in the office for munching on a big block of tofu. I think it's perfect office food: it doesn't smell, it doesn't make a crunchy noise when eaten, but it's filling and tasty on its own. It also makes great almond tofu patties, like these ones!

Toasted Almond Tofu Patties

(Recipe adapted from Epicurious)

350g hard (firm) tofu
1/2 cup grated carrot
2 shallots, finely sliced
a small knob of grated ginger
1/2 cup natural almonds, toasted
1 large free range egg white
3 tbs less salt soy sauce
1 tsp sesame oil
1 tsp sesame seeds (toasted)
black pepper
olive oil, for frying

If using a less firm tofu, you need to wrap the tofu in a clean tea towel, place on a cutting board and weigh down with a board topped with weights for one hour to draw out the water. Transfer the tofu and the almonds in to a bowl of a food processor and whiz a few times to blend.

Heat a medium frying pan, add a tablespoon of olive oil and sauté the carrot, shallots and ginger until slightly softened. Mix the vegetables with the tofu, add the egg white, soy sauce, sesame oil and sesame seeds and combine well. Season with freshly ground black pepper. Shape the mixture into four patties.

Heat some olive oil in a frying pan, add the patties and cook until golden brown and heated through, a few minutes on each side. Serve with a fresh salad.

Helmikuun ruokahaaste - Tofu

Helmikuun ruokahaasteen teemaksi ilmoitettu tofu on minulle aina mieleinen raaka-aine. Aiemmin tekemääni tofujuustokakkua en voinut ilmoittaa mukaan haasteeseen, mutta silti mieli teki käyttää tofua jälkiruokaan ja kakku siitä syntyi tälläkin kertaa. Täytyy kyllä myöntää, että tämä kakku oli ehdottomasti oudoin ikinä tekemäni tai syömäni kakku, mutta suositella voin sitä siitä huolimatta - ehkä kuitenkin vain tofun todellisille ystäville :-) Alkuperäinen resepti löytyy täältä, mutta kuten aina, muokkasin sitä hieman itselleni sopivaksi.

Marjainen tofujuustokakku

Pohja

n. 10 täysjyväkeksiä + pari ylimääräistä keksiä koristeluun
1 valkuainen
2 tl juoksevaa nunajaa

Sekoita pohjan ainekset tehosekoittimessa tai yleiskoneella tasaiseksi. Painele taikina kakkuvuoan pohjalle.

Täyte

900 g tofua (ei kovinta lajia)
2 valkuaista
desin verran rusinoita
yhden appelsiinin raastettu kuori ja mehu
1 rkl juoksevaa hunajaa
1 tl kanelia
1 tl vaniljaesanssia

Sekoita täytteen aineet tehosekoittimessa tai yleiskoneella tasaiseksi ja kaada vuokaan pohjan päälle. Kypsennä kakkua 180 asteessa noin 50 minuuttia ja anna jäähtyä.

Päällys

300 g pakastevadelmia
3 tl maissijauhoja pieneen määrään vettä sekoitettuna

Sulata vadelmat kattilassa, lisää maissijauho ja keitä kunnes seos soseentuu, anna jäähtyä ja lusikoi kakun päälle. Koristele reunat vielä keksimurusilla.