Vietnamese noodle salad

Seems like this is all I have energy to make for dinner on these hot, lazy summer days - something Asian, something cold, something mostly raw and doesn't require standing and stirring next to a hot stove - Vietnamese noodle salad.

For the tofu: Wrap a 16 oz cube extra-firm tofu in kitchen towels to soak up excess water. Cut it in 12 slices. Pre-heat oven to 425 degrees F. Marinade tofu slices in 1 tablespoon of tamari, 2 1/2 tablespoons of mirin, 1 teaspoon of minced ginger. Line baking tray with parchment paper and grease it with 1 tablespoon of olive oil. Coat each side of tofu with nutritional yeast and lay them on the baking tray. Bake for 15 to 20 minutes. Flip and bake for another 5 to 10 minutes until golden brown. (If you prefer other sources of protein, chicken breasts, shrimp, ground pork or beef all work really well.)

For the noodles: Boil the rice noodles of your choice according to instructions. Once they are cooked and still al dente, drain them in a colander and throw in a bunch of ice cubes to cool them off instantly. I used a Pad Thai noodle here. Okay, it is a white flour product, not what I would do everyday but it also just occupies a 1/4 of the bowl. Check out these purple rice noodles here and here.

For the veggies: I used bean sprouts, cucumbers, shredded carrots and red peppers. Finely shredded lettuce also goes really well with this dish. Throw in leftover veggies, sauted greens or anything you have on hand!

For the dressing: Combine 1/4 cup of lime juice, 2 Tablespoons of water, 1 Tablespoon of fish sauce, 1 Tablespoon of maple syrup, 1 small red chili pepper (optional) in a big bowl, stir well.

For the garnish: This is what makes this noodle dish so magical! I used fresh basil and mint leaves, but cilantro and scallions also work. Feel free to mix and match. Add crushed peanuts for the extra crunch!

Assembly: Add noodles, veggies, tofu, garnish in a large salad bowl. Toss in dressing and serve.

Clean-out-the-fridge lentil soup

I cooked a big pot of green lentils, made a delicious salad out of it but was kind of bored eating it as a salad again the next day. So I thought soup and found a perfect clean-out-your-fridge type recipe from Kitchn!  I simplified the recipe and improvised based on the veggie scraps I had in the fridge at the time. You really can't go wrong with it!

Ingredients:

• Olive oil
• 1 large onion, chopped
• 5 garlic cloves, chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• Salt and pepper
• 1/2-inch to 1-inch piece fresh ginger, minced
• 1/2 teaspoon dried red pepper flakes
• 2 bay leaves
• 2 cups cooked green lentils*
• Chopped vegetables (cauliflower, carrots, broccoli, leafy greens, etc.)
• 4 to 6 cups chicken stock, vegetable stock or water
• 1 (28oz.) can crushed tomatoes

Method:

1. In a large saucepan, heat olive oil and saute onion for a few minutes. Add garlic, cumin, turmeric, salt and pepper. Stir to coat.
2. Add ginger, pepper flakes, bay leaves, lentils.
3. Add hard or medium vegetables like carrots, celery, cauliflower, broccoli florets or squash. Pour in crushed tomatoes and stock. Depending on the amount of cooked lentils and veggies you have on hand, adjust the amount of liquid so it's enough to cover the lentils and veggies. Raise the heat to bring to a boil, then lower to medium-low heat, cover the pot, and simmer for 15-20 minutes.
4. Add leafy greens if desired. If soup needs more liquid, stir in more stock. (It should look like thick soup, but not like a chili.) Add a splash of vinegar, salt, pepper and any additional seasoing to taste. Discard bay leaves. Garnish with parsley or cilantro and serve.

If you do not have cooked lentils, simply use more stock and cook the dried green lentils for an extra 15-20 minutes, until they are cooked through but not falling apart. Learn how to make a big pot of green lentils here.

Easiest way to eat a rainbow- master the basic stir fry

My default meal is stir fries. Not only can I finish all the wilting leftover veggies in the fridge, it is also the easiest way to eat the biggest variety of veggies in one sitting, what elementary school children are taught to do - eat a rainbow a day!

Because almost everything goes when it comes to stir fries, I will not give you an exact recipe, but a formula of success:

Protein (meat or plant-based) + crunchy veggies + mushrooms + greens + basic seasonings

In this stir fry, tofu is my protein of choice. When you empty a tofu cube from the box, make sure you dry it off. I like to brown my tofu in a non-stick or cast iron pan on all sides for a few minutes.

Then I throw in a few drops of tamari, toss to coat the tofu cubes and set them aside.

My crunchy veggies are red bell peppers, sugar snap peas and carrots. The mushrooms I am using are shitake and buna-shimeji, which is also called the beech mushroom and the brown clam shell mushroom.

The greens I am using are a few leftover broccoli rabe stems and baby spinach straight out of the bag.

My go to seasonings are tamari, garlic, ginger, salt, garlic flakes, mushroom powder. Sometimes I use all of them, sometimes just a few.

To make the stir fry, warm olive oil in a pan, add ginger and garlic mix.

Toss in crunchy veggies mix.

Add mushroom mix. Add salt, mushroom powder.

Throw in greens. Sprinkle a little more garlic flakes or seasoning of choice.

Toss in browned tofu.

Season with tamari to taste. Sometimes I drizzle a few drops of maple syrup to give it a touch of sweetness.

All ready to go! The simplest dish you can throw together with any random ingredients on a whim!

What is your stir fry formula? What works for you?

Vegan Ma Po Tofu

To make this classic spicy tofu dish you can find all the ingredients in any grocery stores except 2 - Chinese fermented black beans and hoisin sauce.

First let's talk about the dried fermented black beans. They are a staple in a Chinese kitchen. I remember growing up my mom would steam fish or clams, cook green beans, make chicken rice or practically anything with them. The salty, umami flavor they lend to any dish makes them one of the most versatile ingredients in Chinese cooking. Good news is you can get them from any Chinese grocery stores or even order them from Amazon. 

To make a black bean sauce, I usually put about a tablespoon of fermented black beans in a mortor, add 1 or 2 tablespoons of hot water and use a pestle to crush the mixture into a lumpy paste.

Now let's talk about hoisin sauce. You can pick up store bought hoisin sauce but I have yet to find a clean product that doesn't contain refined sugars and artificial ingredients. Good news is you can make your own. It really is simple and delicious! Once you've made a batch, you can throw it in stir fries or use it as a marinade or dipping sauce for anything. Check out my recipe here.

Now you're ready to make this delicious dish! A lot of the sauces and spices can be adjusted to your taste, so don't freak out over the exact amount!

Ingredients:

• 1 cube of (14oz) tofu, dried and cut into cubes
• 1 Tbsp of olive oil
• 1 or 2 red chili peppers, crushed
• 3 cloves of garlic
• 2 tsp of ginger
• black bean paste - 1 Tbsp of fermented black beans + 1 or 2 Tbsp of hot water
• 2 Tbsp of home made hoisin sauce
• 1 1 /2 cups of mushrooms
• 1-2 Tbsp vegetable broth
• tamari to taste
• sesame oil to taste
• ground sichuan pepper to taste
• maple syrup to taste
• 1 tsp of arrowroot powder
• cilantro to garnish

Method:

1. In a large skillet, heat up oil. Add chili peppers, garlic and ginger and cook for 2 minutes.
2. Add black bean paste, hoisin sauce. Cook for another 3 minutes.
3. Add mushrooms and saute for 2 minutes.
4. Mix in tofu and stir.
5. Add vegetable broth.
6. Season with tamari, sesame oil, sichuan pepper. Add a little maple syrup for more sweetness if desired.
7. Stir arrowroot powder to 2 Tbsp of warm water to create a paste. Add to tofu mix to thicken the sauce. Coat all ingredients evenly with sauce.
8. Garnish with cilantro and serve.

A basic green lentil salad

This basic green lentil salad is based on a recipe from cookbook "A Good Food Day". It is a perfect staple to have around the house because it holds well in the fridge and can be dressed with multiple combinations of herbs, oils and vinegars. I also love to toss them in a chicken or veggie broth to make a protein-packed yummy soup!

Ingredients:

• 1 pound green lentils, rinsed and drained
• 1/2 onion, peeled with core intact
• 3 bay leaves
• 2 whole garlic cloves, peeled
• 1 big carrot stick, peeled and quartered lengthwise
• 1 Tbsp salt

Method:

1. In a large pot, combine lentils, onion, bay leaves, garlic, carrot and salt. Cover by 2 inches of water and bring to a boil over high heat.
2. Reduce heat to a simmer and cook till lentils are tender but not falling apart. Check after 10 minutes, stir and give it another 5 minutes or so.
3. Set the pot aside to cool until lentils are cool enough to handle.
4. Pour lentils in a strainer. Allow them to sit for a few minutes to drain. Discard onion, garlic and bay leaves. Remove carrot pieces, slice them and add them back to lentils.
5. When ready to serve, toss in parsley, cilantro and your favorite olive oil and vinegar. Add salt and pepper to taste.

I dressed this one up with chopped radishes, tomatoes, red onions, scallion, cilantro, olive oil, a touch of red wine vinegar and coarse sea salt. Super delicious!

Simple Indian Dal

We eat dal like an Indian family, never get sick of it! Every week I make a big pot and we would eat it as a main protein with rice for dinner, have it with pita bread for lunch or as a soup to supplement a meat dish.

Ingredients:

• 2 cups red lentils, rinsed and drained
• 4 cups water
• 1 1/2 - 2 tsp salt
• 1/2 tsp turmeric
• 1/4 tsp crushed chillies
• 1 large tomatoes, diced
• 6 cloves garlic, finely chopped
• 1 Tbsp olive oil
• a big handful of cilantro, chopped

In a large pot, put in lentils with 3 cups of water.  Add 1 tsp of salt, turmeric and crushed chillies. Bring it to a boil, then turn the heat to low. Half cover the pot and let it simmer for about 10 minutes.

When the liquid is almost fully absorbed, add another cup of water. Give it a good stir. Simmer for another 5 - 10 minutes.

Once lentils are softened, add in diced tomatoes. Cook for another 10 minutes. Check for consistency and add more water if necessary.

Meanwhile brown garlic in a small pan with olive oil.

When dal is cooked to desired consistency, turn off the heat. Stir in fried garlic and cilantro. Add more salt to taste and serve warm.

Tempeh Crash Course

Most of us have heard that tempeh is a healthy fermented food, probably one of the best plant-based protein sources. But what exactly is it? Where did it come from?

Originating in Indonesia, tempeh is a fermented food made from cooked whole soybeans that have been treated with cultures (rhizopus oligosporus) and formed into a dense, chewy cake-like patty. It has a firm, meaty texture and distinct nutty flavor.

Can you still eat tempeh if you don't want to eat soy?

Soy is a rather controversial food these days because soy bean is one of the top GMO crops in the US. Though traditional tempeh contains only soybeans, many brands on the market these days are soy-free made from all kinds of  (gluten-free) grains, legumes and seeds like azuki beans, white beans, flax seeds, brown rice and buckwheat.

What are the nutritional benefits of tempeh? What is healthier, tempeh or tofu?

Tofu is made from soy milk that has been coagulated. Tempeh is made from the whole bean. That's why tempeh is considered more of a whole food, with a higher nutritional profile. A 4-ounce serving of tempeh provides about 18 grams of vegetarian protein, along with an impressive 8 to 10 grams of fiber from the soybeans. (Tofu has about 1/2 the protein content and no fiber). The fermentation process also makes the bean more digestible, adds pro-biotics and healthy enzymes to the food.

What is my favorite brand of tempeh?

I am very fortunate to be in Brooklyn where I found a tempeh artist who makes his products from non-GMO grains and beans from scratch, freeze-packing them without any pasteurization. The result is a fresh, living food that tastes way better than the vacuum sealed products you see in most markets. (But any tempeh is better than no tempeh at all!) You can find Barry's tempeh here.

How do I cook tempeh?

Tempeh is a dense, unyielding food with a distinct flavor, but it also absorbs whatever marinade or sauce you give it. For me, browning them in a cast iron pan gives it the best crunchy texture. A glaze or a rich curry sauce also works amazingly well. Here are my two favorite recipes:

Tempeh in Red Pepper Sauce

Sweet and Sour Glazed Tempeh

Sweet and sour glazed tempeh

This dish completely satisfies my hankering for the Cantonese blend of the sweet and sour taste. It reminds me of my Dad's sweet and sour pork!

Ingredients:

1 cup freshly squeezed orange juice (no pulp)
1 tbs freshly grated ginger
2 tsp tamari
1 1/2 tbs mirin
2 tsp maple syrup
1/2 tsp ground coriander
2 small garlic cloves, crushed
10-12  ounces of tempeh
2 tbs olive oil
1/2 lime
a handful of cilantro

Combine orange juice, grated ginger, tamari, mirin, maple syrup, ground coriander, and garlic. Mix together and set aside.

Cut the tempeh into bite-sized squares. Oil a large frying pan over medium heat.  When the pan is hot, add the tempeh and let it brown on both sides. I really love my cast iron pan for this. It browns the tempeh nicely and gives it a "deep frying" firmness without calling for much oil.

When the tempeh is golden brown on both sides, pour half the orange juice mixture into the pan and let it simmer until the sauce has reduced to a  thick glaze. Turn the tempeh again, pour in the rest of the mixture, let the sauce reduce and caramelize.

Serve the tempeh drizzled with any remaining sauce and a squeeze of lime. Garnish with cilantro.

Baked chickpeas snack

It is much easier to eat well for the main meals, but a healthy snack? Forget about it!  There are very few healthy, unprocessed options out there other than nuts and fruits. But here is one - baked chickpeas or garbanzo beans. My daughter LOVES it (but she also loves kale and leaves in general...)!

I wish I could tell you that canned chickpeas work just as well in this recipe, but they don't. So I would start from scratch, soak the dried beans overnight. Make sure there is at least 4 or 5 inches of water above the chickpeas because they expand big time. (Now walk away and go to bed.)

The next morning, drain and rinse the chickpeas. Put them in a large pot and cover with a few inches of water, boil for 1-1 1/2 hours. If you have a pressure cooker or vacuum cooker, cook according to instructions. When chickpeas are cooked, drain again.

Dry the cooked and drained chickpeas with paper towel. Spread them on a baking tray. Drizzle olive oil on top. Mix well. Bake at 400 degrees F for 30-40 minutes or until crunchy and crisp.

Remove from oven. While they are still hot, mix in salt and desired spices like cayenne, cumin or chilli powder. Let cool and transfer to an air-tight container. They should keep in room temperature for about a week.

Tempeh (or chicken) in red sweet pepper sauce

Start with a good tempeh. Check out Barry's Tempeh - "the only fresh tempeh in New York" that is "unpasteurized, fresh and alive with an abundance of probiotics and enzymes"!

This recipe is based on my Indian food guru, Madhur Jeffrey's chicken in red sweet pepper sauce. Over the years I've made this so many times I can practically throw it together with my eyes closed.  This recipe is so perfectly balanced in flavors you don't want to make any substitutions - except for the protein part, it works just as well with tempeh, or half chicken and half tempeh (for those of you who want to increase your intake of plant-based protein but are intimidated by tempeh!)

The most tedious part of the cooking process is assembling all the ingredients and spices together for blending.  Once the sauce is made, you can kick back and relax while it cooks.

Ingredients for blending:

• 1 onion
• 3 cloves of garlic
• 1 inch cube of ginger
• 1 1/2 red bell pepper
• 1 big handful (1 oz) slivered almonds
• 1 tbsp ground cumin
• 2 tsp ground coriander
• 1/2 tsp ground tumeric
• a little cayenne (depends on your comfort level)
• 2 tsp of salt

Blend all ingredients in a food processor or blender, pushing them down with a spatula whenever you need to, until you get a paste like this. ( Most of the work is done!)

Decide on your protein. I like to use about 8 oz. of tempeh and 1 1/2 lb. of chicken. Double the amount of either protein if you decide to go for only one of them.

Put 5 tbsp of oil ( I use olive oil)  in a pot set over medium heat. When hot, add the blended paste, stir and cook for about 5 minutes. Put in your protein. Add 4-6 oz. of water, 2 tbsp of lemon juice and black pepper. Stir, bring it to a boil. Cover, turn the heat to low and simmer gently for about 40 minutes or until the chicken is tender. Stir a few times.

It is absolutely delicious. Leftovers taste even more amazing the next day!