Korean BBQ Tofu Bowls with Stir-Fried Veggies and Quinoa
For the sauce:
1/2 cup ketchup
1/2 cup rice vinegar
1/4 cup tamari or soy sauce
1 1/2 tablespoons sugar
1 tablespoon sesame seeds
2 teaspoons yellow miso
1 teaspoon sriracha
1/4 teaspoon black pepper
2 green onions, thinly sliced
1 clove garlic, minced
1 (1-inch) piece ginger, grated
2 teaspoons toasted sesame oil
For the bowls:
2 tablespoons sesame oil (or any neutral flavored, high-heat cooking oil), divided
1 crown broccoli, broken into florets
1 tablespoon water
1 medium zucchini, sliced into half moons
1 cup fresh pineapple chunks
1 red pepper, cored and sliced
1 tablespoon tamari or soy sauce
1 (15-ounce) package extra-firm tofu, pressed for 30 minutes and cut into 1-inch cubes
Cooked quinoa, shredded red cabbage, sliced green onions and sesame seeds for serving
To make the sauce:
Whisk together all of the ingredients except the sesame oil in a small saucepan over medium heat. When the mixture comes to a simmer, reduce heat to medium-low and continue to simmer, stirring occasionally, for about 15 minutes, or until slightly thickened—it should be thinner than regular barbecue sauce, but thicker than teriyaki sauce. Stir in the oil and set aside.
To make the bowls:
Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat. Add the broccoli and stir fry for 1 minute. Carefully add the water to the skillet and cover; let the broccoli steam for about 2 minutes, until bright green and tender.
Add the zucchini, pineapple, red pepper and soy sauce to the skillet. Cook, stirring constantly, 3-5 minutes more, or until all the vegetables are tender-crisp. Divide the vegetables into 4 bowls and wipe the skillet clean with a paper towel.
Return the skillet to medium-high heat. Add the remaining sesame oil and swirl to coat, then add the tofu. Cook the tofu until lightly browned and crisp on all sides, turning occasionally, 8-10 minutes. Pour 1/2 cup of the Korean BBQ sauce over the tofu and toss to coat; cook 2 minutes more, until sauce has thickened and the tofu is coated. Divide the tofu into the bowls, then add the quinoa and red cabbage. Drizzle with the remaining sauce and garnish with sliced green onions and sesame seeds.
Courtesy of: ohmyveggies.com
Orange Miso Salmon Bowl
3 cups halved Brussels sprouts
1 cup chopped carrots (1-inch pieces)
1 cup chopped parsnips (1-inch pieces)
2 tbsp coconut oil, melted
½ tsp each sea salt and ground black pepper
1 cup brown rice, rinsed
2 oranges (NOTE: Zest oranges to yield 1 tbsp zest, then peel and section both.)
1½ tbsp yellow miso
1 tbsp reduced-sodium tamari or soy sauce
1-inch piece fresh ginger, peeled
4 5-oz wild salmon fillets
Preheat oven to 400°F. On a large, parchment-lined baking sheet, toss Brussels sprouts, carrots, parsnips, oil, salt and pepper; spread evenly on sheet. Bake for 30 minutes, stirring halfway.
Cook rice according to the package directions.
Meanwhile, in a blender, place orange zest, orange sections, miso, tamari and ginger; blend until smooth.
Place salmon fillets on a second parchment-lined baking sheet.Transfer about 2 heaping tbsp sauce into a small bowl; brush over salmon fillets. Bake salmon until cooked through and opaque, 10 to 12 minutes.
To assemble, divide rice among 4 bowls. Top each with cooked vegetables, salmon and remaining sauce, dividing evenly.
NOTE: If following our Meal Plan, refrigerate rice, vegetables, salmon and sauce in separate containers. Reheat and assemble when called for.
Courtesy of: Clean Eating, December 2018
Winter Abundance Bowl
2/3 cup brown rice
1/3 cup green lentils
¼ – ½ tsp. sea salt
1 head broccoli
1 medium sweet potato (leave the skin on if it’s organic!)
2 cups shredded red cabbage
Juice of ½ lemon or lime
Drizzle of cold-pressed olive oil
Combine rice and lentils in a medium bowl, cover with water and wash well, rubbing grains and legumes together. Drain and repeat until water is clear. Cover with water again and soak overnight / for up to 8 hours, if possible. Drain and rinse.
In a medium saucepan place the rice and lentils, plus 1½ cups water (if soaked – add 2 cups water if un-soaked), and sea salt. Bring to a boil, reduce to simmer and cook covered until water has been absorbed and rice and lentils are cooked through (about 30-45 minutes depending on if you soaked the grain or not).
While the rice and lentils are cooking, chop the broccoli into florets and the sweet potato into bite-sized cubes. About ten minutes before the grains have cooked (check the water level before adding veggies – if it’s dry, add a little more liquid), add the sweet potato. After five minutes, add the broccoli on top of the sweet potato.
4. While the rice and lentils are cooking you can also blend together the sauce (see below) and prepare the cabbage: Shred cabbage using a mandolin or sharp knife. Toss with a squeeze of lemon or lime juice, a drizzle of olive oil and some salt. Toss to combine.
5. To assemble the bowl, simply spoon in the cooked rice and lentils with the steamed veggies, add the cabbage on the side and pour sauce over. Give thanks for the abundance and enjoy.
Garlic-Ginger Pumpkin Seed Sauce:
1 cup pumpkin seeds
3 cloves garlic
knob of fresh ginger
1 Tbsp. maple syrup
3 Tbsp. olive oil
1 Tbsp. apple cider vinegar
3 Tbsp. lemon juice
¾ -1 cup water
¾ tsp. fine grain sea salt
¼ tsp. cracked black pepper
cayenne pepper to taste
In a dry skillet over medium heat, toast pumpkin seeds, stirring every so often, until they begin to pop. Remove from heat and set aside to cool.
In a food processor, pulse to mince garlic and ginger. Add cooled pumpkin seeds and blend on high until sand-textured. Add remaining ingredients (start with ¾ cup water) and blend, scraping down the sides periodically. Add remaining water as needed to suit your desired consistency. Season to taste. Store in an airtight glass container in the refrigerator for up to five days.
This recipe makes quite a lot of sauce, but as it keeps for five days it’s a wonderful thing to have on hand to dress salads, roast veggies and cooked whole grains. You can easily make half the amount if you know you won’t eat it all in before it spoils.
You can also make a raw version of this sauce. To do so, soak the pumpkin seeds for 8 hours, or overnight. Drain and rinse well. Skip step 1 in the instructions and carry on with the others. Enjoy!
Courtesy of: mynewroots.org