Air-fried Tofu Scramble

1 1/4 c. chopped red potatoes
2 tbsp. canola/coconut oil blend
1/2 block of firm tofu, chopped
1 tbsp. tamari
1 tsp. turmeric
1/4 tsp. onion powder
1 tbsp. sesame seeds
1/2 tsp. creole seasoning
1/4 tsp. garlic powder
1/2 cup chopped onion
2 cups broccoli (or any other vegetable you'd like such as asparagus or sweet peppers)

Mix potatoes in a bowl that fits in the air fryer with 1 tablespoon of the oil.  Cook in fryer for 15 minutes at 400°F for 15 minutes.  Stir at least once after 8 minutes.

In a separate mixing bowl, toss the tofu with the oil and seasonings.  Stir in the broccoli and onion.  Pour this mixture over the potatoes and cook for another 15 minutes stirring at least once or twice halfway through.

Makes two servings.

Gale's Rice Pilaf

1/4 cup butter
2 cups water
1/2 cup jasmine rice
1/2 cup of wild rice or orzo
2 bouillon cubes (any flavor you like)
1/2 tsp. granulated garlic
1/2 tsp. sea salt
1 tsp. dried parsley flakes

You can add a half bag of fresh or frozen broccoli or other vegetables if you'd like.

Melt butter in a frying pan and add wild rice or orzo.  Sauté orzo or brown rice for a few minutes.  Stir in water and remaining ingredients.  Heat to boiling.  Cover pan with a lid, reduce heat and simmer until rice is done (approximately 15 minutes).

Serves four.

Spicy Black Bean Burgers

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 bell pepper, cut into chunks
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 2 eggs
• 1 tablespoon chipotle chili powder (to make them less spicy, use regular chili powder instead)
• 1 tablespoon cumin
• 1 teaspoon red pepper sauce
• 3/4 cup bread crumbs (gluten-free crumbs work well)
• 1/3 cup rolled oats
• 
  
• In a medium bowl, mash black beans with a fork.
• 
  
• In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans
• 
  
• In a small bowl, stir together eggs, chili pepper, cumin, and red pepper sauce
• 
  
• Stir the eggs, chili powder, and cumin into the mashed beans. Mix in bread crumbs and rolled oats until the mixture is sticky and holds together. Let the mixture set for 5 or 10 minutes to allow the bread crumbs and oats to absorb the  moisture.  Divide mixture into four patties.
• 
  
• If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on parchment paper covered baking sheet, and bake at 375 degrees for about 10 minutes on each side.

Greek Tuna Noodle Casserole

1/4 cup olive oil
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1/2 pound egg noodles
1 chopped sweet bell pepper (red or orange)
1/4 cup flour
2 1/2 cups non-dairy milk (almond, rice or soy milk)
2 (5 ounce cans) tuna fish (drained)
6 ounces artichoke hearts (sliced)
1/4 cup chopped onion
1/2 cup nutritional yeast
1/4 cup sliced mushrooms or black olives (optional)

Preheat oven to 400 degrees.

Cook egg noodles until al dente.  Drain and set aside.

In a 3 quart casserole dish, heat olive oil and saute peppers and onions for about 5 minutes.  Add salt, pepper and flour.  Cook while stirring and gradually add milk.  Stir until smooth.

Remove from heat and stir in the egg noodles, tuna fish and artichoke  hearts.  Stir in 1/4 cup of the romano cheese.  Sprinkle remaining cheese on top of mixture.  Bake in the oven for about 20 minutes.  Broil for two or three minutes to form a light golden crust on top.

Makes 4 servings.

Chia Pudding

The basic formula for chia pudding is 1/2 cup of liquid per 2 tablespoons of chia seeds.  My favorite liquid to use is rice milk but you may use any milk, tea or juice.  Just mix the seeds into the liquid and stir.  Allow the mixture to sit out at room temperature for 15 minutes and stir again.  Add your favorite flavorings.

You may flavor your "pudding" with anything you desire such as fruit, cinnamon, maple syrup, agave, honey, vanilla, etc.


Note -  Chia seeds are extremely high in protein, omega 3's, antioxidants and fiber. 

Cranberry Nut Muffins

1/3 cup oil
1/4 cup fresh squeezed orange juice
1/2 cup rice or soy milk
1 3/4 cup flour
1/2 cup sugar
2 1/2 tsp. baking powder
3/4 tsp. salt
2 tsp. orange zest

1 cup fresh or frozen cranberries (chopped if desired)

1/2 cup nuts (walnuts or pecans)

Mix all ingredients together and pour into paper lined muffin pan. Bake at 400 degrees for 20 minutes.

Makes 18 medium size muffins.

Veggie Pot Pie

Filling:

2 cups diced potatoes

1 cup sliced carrots

9 tablespoons of oil of choice (i.e. olive, canola or coconut)

1 package of extra firm tofu, pressed and cut into bite size pieces

1/4 cup soy sauce plus 2 tablespoons

1/2 teaspoon garlic powder

1/4 teaspoon cayenne peper

1 cup sliced mushrooms

2 cups chopped onions

2 cups chopped broccoli

2 garlic cloves, minced

1/4 cup flour

1 1/2 cups of vegetable broth

1/2 cup of rice milk

3 tablespoons red wine

1 tablespoon of dried parsley

Crust:

1 1/4 cups flour

1/2 teaspoon sea salt

1/2 cup vegetable shortening

Directions for filling:

1. Boil potatoes and carrots for 10 minutes. Drain and set aside.

2. Bake or stir fry tofu in 1 tablespoon of oil and 2 tablespoons of soy sauce until lightly browned.

3. Heat 6 tablespoons of oil in a large skillet or wok over medium heat. Stir fry the mushrooms, garlic, onions and broccoli until the onions begin to soften (approximately 8 minutes).

4. Move veggies to one side of the pan and add 2 tablespoons of oil and 1/4 cup of flour. Stir with a fork until smooth and then stir into the vegetables.

5. Add the vegetable broth to the mixture and stir until smooth. Add the tofu, potatoes, carrots, rice milk, 1/4 cup soy sauce and the wine. Stir gently and add the garlic powder, cayenne pepper and dried parsley. Remove from heat and pour into a 9 x 13 baking dish or other appropriately sized casserole dish.

Directions for crust:

6. Preheat oven to 375 degrees.

7. Mix flour, shortening and salt with a fork until mixture is crumbly. Stir in 4 tablespoons of cold water (1 tablespoon at a time) until the dough forms a ball. Roll dough with a rolling pin to the appropriate size to cover the top of the vegetables in the casserole dish. Poke holes in the dough to allow steam to escape. Bake for 45 minutes or until the crust is lightly browned. Allow to cool for 10 - 15 minutes before serving.