Creamy Broccoli and Pea Soup

Creamy Broccoli and Pea Soup

Having just finished a bowl of this soup for the second night in a row, I knew I couldn't wait any longer to share the recipe.  It is honestly my new favorite soup, not only because it is healthy and filling, but because it is so easy to make.  I know when my meat and potato loving husband asks me "what is in this... it is really good!" that I am on to something.  Usually when you order Broccoli and Cheddar "Soup" in a restaurant you get some glorified cheez wiz and chicken broth concoction with tiny pieces of broccoli in it.  Not exactly nutritious, or appetizing, in my opinion.  While most of the ingredients in the following recipe are full of vitamins, minerals and fiber, there is a considerable amount of cheese as well, which you could easily reduce if you are watching your weight or your heart health.  I divided this soup into five hearty servings and the nutrition information (listed below) is still not that bad.  And it is an easy way to get yourself and your family to eat their greens, and some fiber, which is always a good thing.  I love that I was able to sneak in a whole block of organic tofu for some extra protein... no one would ever know it was in there, just that this soup is extra creamy without the addition of any actual cream. Best yet?  It uses frozen vegetables, so you can make it year round, it's affordable and really easy to throw together.  You can even make it ahead and let it simmer on the stove for an hour or two which is great on a busy weeknight with kids getting home at different times and needing help with homework.  So when the weather turns cool this week, why not give this soup a try?

Super Soy Smoothie

Super Soy Smoothie

As someone who works out frequently, I know how important it is to get adequate protein into my diet.  But since I don't like to consume a lot of animal products, finding enough good quality sources can sometimes be tricky. This super simple smoothie recipe is an answer to that problem.  I know that when people hear the word "tofu" they get all scared thinking of the tasteless blobs of white gunk that are a very poor substitute for meat in most dishes.  But in this recipe, the tofu serves as the creamy base for a sweet, chocolaty after workout drink and if you didn't know that there was tofu in it I guarantee you would not figure it out.  Depending on how thick you want your shake, you can use different textures of organic tofu, ranging from silken (thin) to firm (makes more of a pudding like consistency).  The firmer the tofu, the more protein, but I have tried it with all different types and would recommend them all.  I have also blended it with frozen berries, homemade Chocolate Walnut Butter, homemade Chocolate Macadamia Nut Butter and Homemade Nutella, but regular peanut butter or almond butter work well also.  If the nut butter is not sweetened, you may want to add in a spoonful of maple syrup, depending on how sweet you like your smoothies to be.  Honestly, the combinations are endless.  And using raw organic whole tofu is undeniably a lot better for you than any protein powder you can find in a store, and it tastes a whole lot better as well.  (Even my meat loving husband and son like these!)

High Protein Miso Soup

High Protein Miso Soup
with a sprinkling of garlic, salt, and pepper

A super healthy dinner that will warm you right up and make every part of you feel energized is literally only ten minutes away.  I made this soup for myself last Friday night when I was cooking just for me because I wanted something warm and hearty that would be quick to prepare and quick to clean up.  I had all but forgotten about miso soup in recent years until I was reminded of its many health benefits on a TV news show, and decided to pick up a few packets at the store.  But a simple cup of broth would never satisfy me so I thought about how this type of soup is often served at Asian restaurants and improvised my own version using ingredients I had on hand. There are very few occasions where I enjoy tofu so plain, but it really works in this soup. I used frozen organic kale as my greens but you could easily substitute spinach or the more traditional seaweed if you prefer.  And because I wanted an extra boost of protein to compensate for my week of working out, I added in a can of white beans as well. The result was a very simple, palate cleansing soup that made me feel like I was eating a delicious bowl full of health.  I would recommend this to anyone who wants a great source of vegan protein; I know I will be making another batch of it very soon!

Vegan Noodle Bowl

Vegan Noodle Bowl

This is a meal that will leave you feeling so good inside and out.  Full of veggies and high protein tofu, it is so satisfying and rich that you will not even notice that there is no meat in it.  Trust me because my husband and my son LOVED it.  I saw a recipe similar to this in a magazine awhile ago and was intrigued by the amount of sesame oil used in the dressing.  Usually just the smallest amount in a stir fry adds so much flavor, but this called for a few tablespoons.  I was skeptical, but it totally works.  The rich, nutty flavor adds a layer of depth to the otherwise simple combination of whole grain buckwheat soba noodles and vegetables.  Even without the tofu it would be a satisfyingly indulgent meal.  The original recipe also called for shredded red cabbage and fresh edamame but I didn't have either on hand when I made my version.  You really can add whatever vegetables you prefer and even use regular spaghetti noodles instead.  It is all about the sauce, which combines the perfect ratio of sweet, salty and spicy to this healthy and hearty dish.

Roasted Vegetables and Tofu with Peanut Sauce

Roasted Vegetables and Tofu with Peanut Sauce

I love a good stir fry.  For the longest time I could never figure out how to make my own Asian inspired meals taste as good as the ones I would get in a restaurant, but with a few quality ingredients, combined in just the right way, I think I have cracked the code.  I have made peanut sauces in the past but usually they are way too thick and sticky and frankly, to "peanuty" for my taste.  This recipes fixes that by incorporating enough other ingredients so that the peanut taste is not overwhelming.

The other great thing about this dish, in addition to being full of nutrient dense organic vegetables, high protein organic tofu and fiber rich brown rice, is that it can all cook in one large pan (or two smaller ones).  The rice has to cook separately of course or you could use some you have left over from another meal. Or you could do what I sometimes do, and buy the packets of precooked plain brown rice (I even found an organic version at my local store).  I had never thought of roasting my tofu before but I saw it mentioned in a magazine recipe and figured it was worth a shot.  I usually pan fry it on the stove and the little bit of moisture that is always left in the tofu interacts with the oil and inevitably makes a giant splattering mess.  If nothing else, this method eliminates the stove top clean up and allows me time to make the sauce and prep the rice. Having everything cook together at one time, in one or two pans is so much better.

At first I wasn't sure that the tofu had cooked properly since the top still looked undone, but the bottom was definitely crispy and cooked to perfection.  If I remember next time or if you are picky about things cooking evenly you could definitely flip the pieces over halfway through cooking.  But this is definitely a simpler method of preparing tofu, that even my son loves, and will probably be how I make it from now on. Of course if you don't like tofu, as I know a lot of people don't, you could easily substitute organic chicken in this recipe or just increase the amount of edamame to provide more protein.  I am definitely looking forward to making this meal again soon and I rarely ever make the same thing twice!

Broccoli and Tofu Stir Fry

Broccoli and Tofu Stir Fry with Brown Rice
served over a bed of organic spinach

I love Chinese food.  I love getting takeout or going to a Chinese restaurant with my extended family and ordering a bunch of dishes and eating way too much.  But that usually leaves me with a slightly sick feeling in my stomach and a lot of grease swirling around inside of me.  This recipe is a healthy take on my usual go to favorite at any Asian restaurant.  Although I have rarely seen the meal "Broccoli and Bean Curd in Garlic Sauce" on a menu, I usually have no problem ordering "off the menu" since I know they have all the ingredients on hand.  Unfortunately I never know what exactly is in their "garlic sauce" and rarely can I find brown rice. What to do?  Make my own!

This is a very basic stir fry, but the special secret is the Asian Garlic Sauce recipe I have perfected.  Not too salty, not too sweet... with just the right amount of garlic and heat. During the summer months, my garden provides a much more interesting variety of vegetables to cook with and if I had had any on hand I would have used my favorite bok choy or fresh broccoli, or mushrooms, but I didn't have the time or money to go to the store again this week.  And I did have two bags of frozen broccoli that needed to get eaten right in my own freezer. Of course you can use whatever vegetables you like as well as chicken, pork or beef if you prefer. So the next time you get a craving for Chinese food, don't call out for something not so healthy, make this instead!!

Dark Chocolate Protein Pudding

Dark Chocolate Protein Pudding

This is definitely another recipe that is perfect for all of my gym friends.  As a dessert, it has a significant amount of protein and is a delicious way to end a long day.  I first saw a version of this pudding mixture on the Dr. Oz show when guest Alton Brown shared his recipe for a "moo-less chocolate pie."* I was intrigued and so I gave it a try.  I loved it, and have since made many different versions (even one with white chocolate and coconut which is really not very healthy at all).  

This version is my favorite.  It is creamy, decadent and deliciously dark and chocolatey, if that is even a word.  I make it at least once a month and usually don't tell anyone else in the house about it so that it can last me a couple of days.  This batch was made under the watchful eyes of my chocolate loving daughter so consequently I had to share it with her and my husband and we devoured the whole bowl in the course of two evenings.  I honestly think that if you are going to enjoy chocolate, you might as well get a bit of protein and healthy fats in there along with it. I am sure you could easily mix in some protein powder as well and I definitely plan to try that myself in the future.

* http://www.foodnetwork.com/recipes/alton-brown/moo-less-chocolate-pie-recipe/index.html