Awesome Enchilada Casserole

I simply adore Mexican food! The rich, sassy, spicy flavors captivate me and keep me coming back for more. Can it be just as tasty if it's totally vegan? I submit to you that yes, it can. Here's a totally healthy, fiber-filled, protein-packed, tongue-tickling meal! Real cheese gets replaced with heart-healthy nut spread, and meat takes a back seat to crumbled tofu. Don't let the fact that there's a couple of steps trip you up. In the end, it will be totally worth it.

Awesome Enchilada Casserole

Ingredients:
For the nut cheese: (start the day before!)
2 cups cashews
1 cup filtered water
1/3 cup red bell pepper, diced
6 green onions, diced
2 Tablespoons cilantro, minced
1 teaspoon garlic, minced
Sea salt (to taste)
pinch of crushed red pepper flakes

For the Chili sauce:
1/2 pound soft, silken tofu
1/2 cup safflower oil or grapeseed oil
1/4 cup Shoyu (this is similar to soy sauce, and can be found in health food stores)
1/4 cup poblano chilis, soaked and seeded
1/4 cup sundried tomatoes, soaked in 1 3/4 cup hot water, until soft
1 3/4 cup sundried tomato soak water
1 1/2 Tablespoon fresh squeezed lime juice
2 Tablespoons fresh cilantro, minced
1 teaspoon Jalapeno pepper, roasted, seeded and minced
Salt and pepper to taste

For the Casserole:
12 corn tortillas
2 Tablespoons of olive oil
1 large onion, diced
1 medium green pepper, diced
2 Tablespoons garlic, minced
1 teaspoon jalapeno, seeded and minced
1 package tofu, extra firm
1 1/2 cup of your favorite salsa (I love Salsa Lisa)
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
3 tablespoons tahini (a sesame seed paste, found over by the olives usually)
2 Tablespoons cilantro, minced
2 1/2 Tablespoons shoyu
1 Tablespoon nutritional yeast (this can be found at the health food store)
1 1/2 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon cayenne pepper
Salt and pepper to taste
and of course, the nut cheese and chili sauce

Directions:
For the nut cheese:
Blend the cashews with the water until VERY smooth. Place in a glass container with a bit of room in it, cover tightly with plastic wrap and secure that with a rubber band. Cover with a towel and keep in a warm place overnight.

The next day, pour the mixture into a large bowl and combine with the other ingredients. Not so hard, eh?

For the chili sauce:
Put all ingredients in blender and blend until smooth. Easy!

And now, the casserole:
Preheat oven to 350 degrees. Place oil in a large saute pan on medium high. Add onion, pepper, garlic and jalapeno and cook for 5 minutes, stirring frequently. Drain tofu of water, squeeze out excess water in paper towels, and crumble it into the pan. Cook for 5 more minutes, stirring frequently. Put all of this in a large mixing bowl with the remaining filling ingredients and mix well.

Lightly oil a 9X13 casserole dish. Layer with 1/3 of the tortillas, top liberally with chili sauce and 1/2 of tofu mixture. Top that with 1/2 of the nut cheese. Repeat with 1/3 more of the tortillas, another liberal spread of chili sauce, the rest of the tofu mixture and the rest of the nut cheese. Place your last tortillas on top of that, and dump the rest of the chili sauce on top. (Be careful not to let it overflow the dish, like I did the first time!) Bake for 35 minutes. Allow to cool for 10 minutes, if you can bear it.

Make some fresh guacamole and serve with crisp corn chips, if you like. Here's a fast recipe for great guac: Smoky Guacamole

Incredible Spinach Salad

This recipe is for my buddy, who told me she is a big fan of spinach. Since it's winter, I thought a warm salad would be in order...

Are you a fan of spinach? Look at the facts below, dear reader, and you just might be swayed to include it into your diet more often...

1. Spinach Is One of the Most Nutritious Foods Available
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.

2. Cancer-Fighting Antioxidants Abound in Fresh Spinach
Spinach contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.

3. Fresh Green Spinach Improves Cardiovascular Health
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.

4. Eating Spinach Combats Ovarian, Prostate Cancers
The Journal of Nutrition reports that our leafy friend, spinach, contains a carotenoid that makes prostate cancers destroy themselves. This same carotenoid, after being changed by the intestines, prevents prostrate cancer from reproducing itself. Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells. Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer, likely because of kaempferol's ability to reduce cancer cells proliferation. Kaempferol is also found in non-herbal tea, onions, apples, citrus, grapes, red wine, curly kale, St. John's wort, leeks, broccoli and blueberries.

5. Spinach Improves Brain Function, Protects Against Aging
Still need motivation to eat a few servings of spinach every day? This dark green leaf will protect your brain function from premature aging and slow old age's typical negative effects on your metal capabilities. Spinach accomplishes this by preventing the harmful effects of oxidation on your brain. Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss. However, there is no such correlation with fruit consumption. Oh, and iceberg lettuce doesn't cut it. A good rule of thumb: the darker the leaf, the better. Which brings us back to spinach.

(Read more at www.livestrong.com)

Ready to dive in to deliciousness? Let's go!


Incredible Spinach Salad

Ingredients:
1 package baby spinach
Juice from 1 lemon
Extra virgin olive oil (approx. 1/2 cup)
2 Tablespoons of pine nuts
1 avocado
4 Roma tomatoes
1 teaspoon dried thyme
2 cloves of garlic, minced
salt and pepper


Directions:
Preheat oven to 375 degrees. Cut tomatoes in half, lengthwise, so that they are long, not thick. Place them on a cookie sheet, rounded sides down. Sprinkle thyme, salt and pepper over tomatoes, then distribute minced garlic on top. Carefully drizzle olive oil over the top of each tomato, giving it a light coating. Place in the oven for about 15 minutes.

While tomatoes are cooking, place pine nuts in a skillet over medium heat. Let them heat up for about five minutes, tossing occasionally. When they start turning golden brown, remove from heat.

While the pine nuts are cooking, slice up the avocado in chunks. Juice the lemon. Grab a big bowl and put the spinach leaves in it. Top with pine nuts and avocado. Remove tomatoes from the oven and coarsely chop them up a bit more, and top them over the spinach, oil and all, tossing immediately. Drizzle the lemon juice on top of that, then top with more olive oil to taste, and a sprinkle of salt and pepper. Toss it all together a bunch, and voila!

If you like, you can add some blue cheese crumbles or some feta. I used to make this salad that way, but lately I haven't been eating cheese. You may make this choice too, if you read The China Study, or see the movie Forks Over Knives.

Smoky Savory Super Spilt Pea Soup!

Winter has a firm grip on Minnesota right now. With temperatures barely peeking their heads above zero, and a windchill that cools to the core, it is time for a hot, hearty dish!

While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome. Peas also played an important role in the genetic studies of Gregor Mendel in the 19th century. History aside, those little dried peas carry a lot of punch.

Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.

If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the LDL ("bad" cholesterol) by a considerable amount.

Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving.

Traditionally, split pea soup is made with ham or bacon. Why dump all of that fat and heart clogging cholesterol into your vibrant, healthy body? Just for taste? Check this out...you will see that you CAN have the same great taste without the junk.

Smoky Savory Super Split Pea Soup

Ingredients:
1 package of green or yellow split peas (1 pound)
6-8 cups of your favorite broth
2 tablespoons of olive oil
1 large onion, chopped
9 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, chopped
1 tablespoon of Penzeys Smoky 4S (A smoky, seasoned salt)
1 tablespoon of Penzeys Sunny Paris (a blend of shallot, chive, peppercorn, basil, tarragon, chervil, bay leaf and dill weed)
black and cayenne pepper to taste

*Note: you can try any variety of seasoning such as Italian seasoning, thyme, or whatever you have on hand. And if you don't have a Penzeys near you and want the smoke flavor, you can also find that in the spice aisle of your grocery store. If you go this route, then be sure to add some salt to taste...)


Directions:
In a large pot, drizzle olive oil and heat to medium. Add onion and garlic and let simmer for 3-5 minutes, until soft. Sprinkle in the 4S, Sunny Paris, black and cayenne pepper, and simmer one more minute. Add in the celery and carrot, and let cook for an additional minute. Pour in broth and peas, and bring to a boil. Reduce heat and let simmer for 20-30 minutes, or until peas are soft. Serve immediately, or if you prefer a creamier texture, blend up half of the soup in a blender, or use an immersion blender directly in the pot until it's the desired texture. Serve with a crisp, green salad and hot, crusty bread.

The New Lasagna

Happy holidays, everyone! I wish you all a spectacular 2011. Who's ready for a new year? I know I am!

With the new year comes thoughts of old practices, old habits, old ways, and consideration about what's working for us and what isn't. Well, this recipe is just in time for you! We are going to take lasagna and power it up, give it some oomph, and pack it with superfoods. And it will be most delicious! (Just ask my 9 year old.)

Let me start off by saying that this recipe was inspired by one I found in Terry Walter's book "Clean Food". This is absolutely one of my most favorite cook books on the planet! Her recipes are easy, healthy, and crazy-good. When I first read through this one, I was skeptical. I wondered how tasty kale could really be in a lasagna, and the tofu almost stopped me cold, because, well, tofu and I are just casual acquaintances...we don't have a strong relationship. After this recipe, I can tell you that my esteem for this food has deepened, and I can picture us having many happy days. Tofu is classified as a superfood, and on its own is pretty bland, but it is like a sponge; it soaks up whatever deliciousness you expose it to. So if you're looking for a hearty, satisfying meal to power you through the winter and keep you well, look no further!

The New Lasagna

Ingredients:
7 sun-dried tomatoes
12 lasagna noodles
4 garlic cloves, minced
1 large onion, chopped
2 Tablespoons extra virgin olive oil
8 ounces cremini mushrooms, chopped
2 12-18 ounce packages firm tofu
2 Tablespoons mirin
1 ounce package fresh basil, finely chopped
1 handful fresh italian parsley, finely chopped
2 bunches of kale, finely chopped
2 jars of your favorite pasta sauce (I used Mezzetta's Napa Valley Bistro Arrabbiata, 25 ounces each)
2 cups grated mozzarella (you can use soy or rice cheese if you like)
salt and pepper
pinch of cayenne or red pepper flakes, if you like

Directions:
Preheat oven to 375 degrees. Soak sun-dried tomatoes in a small bowl of water until they are soft, then drain, chop, and set aside. Chop the kale and set aside. Cook lasagna noodles according to package directions. Drain, rinse with cold water, and set aside.

Make the Filling
In a BIG pot, drizzle the olive oil, heat to medium, and add onions and garlic. Cook until soft. If you like spicy, add a little cayenne or red pepper flakes here. Add the mushrooms and cook 5 more minutes. Drain the tofu, wrap in towels, and squeeze like a sponge to remove excess water. (There will be a LOT of water. But this is an important step. If you skip it, your lasagna will be soupy.) Once the tofu is pretty well dry, crumble into the pot. Add mirin, sun-dried tomatoes, basil and parsley and cook for 5 minutes, stirring occasionally. Stir in the kale, and cook for 5 minutes. Season with salt and pepper to taste.

Put it together
Crack open one of the spaghetti sauce jars and pour a little bit (1/3 of the jar) on the bottom of a 9X12-inch pan. Use 4 noodles to form the bottom layer over the sauce. Cover with half of the kale mixture. Pour the rest of your first jar of sauce over this. Sprinkle with 2 handfuls of cheese. Top that with another noodle layer, the rest of the kale mixture, 2/3 of the second jar of sauce, and two more handfuls of cheese. Layer the rest of the noodles on top with the rest of the sauce and the rest of the cheese. Cover tightly with foil and bake for 35 minutes. Remove foil and bake 10 more minutes. Remove from the oven and let stand for 10 minutes. Serve it up, hot and delicious! And you don't even need to make a salad with it, if you don't want to, because your greens are already in there!

Serves 8
(Although my husband, daughter and I polished off half of the pan in one sitting...)

Warming Belly Brew

We had our first snowfall in Minnesota today, and it was ushered in by gale-force, biting, cold winds. Sunny warmth has flip flopped into bone chilling cold. What better time to snuggle up with a big mug of this spicy, tangy brew. The ginger warms your belly and bones and works with the lemon to enhance your immune system, while the cinnamon helps regulate your blood sugar. Sip on this brew and keep strong all winter long!

Warming Belly Brew

Ingredients:
Big pot of water
2-3 inches of ginger root (usually found by jalapenos or garlic)
1-2 lemons to taste
2 teaspoons of ground cinnamon or 1 stick of cinnamon
honey or maple syrup to taste

Directions:
Put the water on the stove and heat to boiling. While water is heating, peel the ginger, and chop it up in dice-sized cubes. (You don't have to, it just gives up more flavor. You can actually drop the whole thing in the water if you wish.)

Add ginger to the hot water and stir in the cinnamon stick.

Reduce heat to simmer for 15-20 minutes.

When it's good and spicy, squeeze the lemons in, and if you didn't have cinnamon stick, add the ground cinnamon at this time.

Drizzle in honey or maple syrup, or a little bit of both if you like, to taste.

Sip. Breathe. Rest. Enjoy.

Chillin' Chicken Casserole

We are enjoying a spectacular Indian Summer in Minnesota, with temperatures 20 degrees above normal. Usually fall ushers in soups and stews in our house, but it's just too warm outside for that right now.

This meal is a favorite of mine because it takes hardly any time at all to make, is delicious, packed with whole foods, and it has nice, simple flavors that can be admired by all. Best of all, it is super tasty cold. A couple of notes here: to save time, you can purchase a rotisserie chicken from your local grocery store. You can use the entire chicken in this recipe if you like, but I just use the breast and save the rest for other stuff. Also, you can find pre-cooked, frozen brown rice in the freezer aisle. Then you don't have to wait an hour for the rice to cook. Or you can precook your own rice and store it in the freezer.


Ingredients:
1 cooked chicken breast
1 1/2 cups of dry rice
2/3 package of frozen peas and carrots
20 baby pickles
2 Tablespoons garlic powder
1/2 cup sliced almonds, toasted
salt and pepper

Directions:

Cook rice. Put in a large bowl. Chop chicken in small cubes. Chop pickles. Put rice, chicken, pickles, garlic powder, peas and carrots, salt and pepper in a large mixing bowl. Drizzle a little pickle juice on top. Mix it all up. Eat right away, or put in the refrigerator to cool. Enjoy!

P.S. You don't have to cook the peas and carrots first, since this is a cold salad. Simply mixing it with the warm rice heats it up enough to make it not frozen.

Getting Corny with Quinoa

The corn this year in Minnesota is just bursting with flavor! I just had to find a delicious way to include it in my quinoa...here is the result of a little fooling around in the kitchen. This is my new favorite quinoa.

Ingredients:
1 1/2 cup quinoa
3 cups water

5 cloves of garlic
2 tablespoons of virgin coconut oil
1 small head of broccoli
2/3 of a bunch of asparagus
1 can of aduki beans
2 tablespoons of soy sauce
2 tablespoons of mirin
1 tablespoon of brown rice syrup
juice from 1 lime
a huge handful of fresh cilantro, chopped
1 tablespoon of sweet curry from Penzey's spices
1 tablespoon of hot curry from Penzey's spices
2 ears of fresh cooked corn, cut off of the husk


Directions:
Bring water to a boil in a pot. Add quinoa, cover and cook for 15 minutes, or until liquid is absorbed.

In a large skillet, heat coconut oil on medium, add minced garlic and saute for a couple of minutes. Add chopped broccoli and asparagus, and cook for a minute or two. Add the curry powders, soy sauce and mirin, and cook for a minute. Drain and rinse the beans and add those. By now, your quinoa should be done cooking, so add that to your pan, along with the lime juice, cilantro and brown rice syrup. Turn off the heat and add the corn. Mix well. This is delicious hot or cold, and seriously, it whips up in 20 minutes flat. It goes really fast (both the cooking and the finished product!)