The Good Dirt

February 27th, 2017

Although gumbo traditionally features a mix of chicken, sausage and shrimp, this vegetarian version is equally hearty with its plethora of veggies and savory spices. This recipe comes to us from Rini of Healing Tomato.

Serves 6

For the Roux

  • 1/4 cup flour
  • 2 tsp sunflower oil
  • 2 tsp of flax seed meal (optional)

The Vegetables

  • 1 cup of red onions (finely chopped)
  • 3 stalks of celery (cut into 1/4 inch pieces)
  • 1 green bell pepper (cut into 1/4 inch pieces)
  • 1 yellow squash (cut into 1/4 inch pieces)
  • 3 cloves of garlic (finely chopped)
  • 2 cups okra (frozen)
  • 2 cups French cut green beans (frozen)
  • 1/2 cup corn (frozen)
  • 1 can of black eyed peas
  • 1 can of diced tomatoes
  • 4 cups of water
  • 3 tsp of tomato paste
  • 4 tsp of your favorite hot sauce (optional)

The Spices

  • 3 tsp of cayenne pepper
  • 3 tsp of cumin powder
  • 2 tsp of dried basil
  • 2 tsp of dried oregano
  • 2 tsp of dried parsley
  • 2 tsp of dried rosemary
  • 2 tsp of black peppers (whole)
  • 3 tsp of salt

For serving

  • 3 cups of cooked brown rice

Prepare the roux first
Take a large and heavy-bottom pan
Heat it for 20 seconds at medium heat and then add the oil
Add the flour
Stir constantly to make sure that it doesn’t burn. When the color of the roux is dark brown, add the flax seed meal
Stir for another 45 seconds
Add the Celery, onions, bell pepper and squash
Turn the heat to high and let the vegetables cook well. Stir constantly.
When the vegetables turn soft, add the remaining ingredients in the order listed above
Add the spices also
Stir well and then cover
Turn the heat to low and let the vegetarian gumbo cook on its own
Stir occasionally to make sure that it is not sticking at the bottom

February 27th, 2017

The holy trinity of onion, bell pepper and celery are sautéed with garlic and tomatoes, then seasoned with allspice, paprika and cayenne pepper. Okra is browned in the broiler for a smoky taste and irresistible texture before it’s sprinkled throughout the spicy tomato base. This recipe comes to us from Donna of Apron Strings.

Serves 4

  • 3 tablespoons olive oil, divided
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 1 stalk celery, diced
  • 3 cloves garlic, minced
  • 1 28 ounces can diced tomatoes
  • 2 bay leaves
  • 1/4 teaspoon allspice
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper sauce
  • 1 teaspoon salt
  • 1/2 teaspoon red pepper flakes
  • 16 ounces fresh or frozen thawed okra, cut into chunks

Place 2 of the tablespoons of oil in a large skillet over medium-high heat. Add the onion and sauté for about 2 minutes, or until the onion begins to soften. Add the bell pepper, celery and garlic and cook for 1 minute more, or until the garlic becomes fragrant.

Stir in the diced tomatoes and bay leaves. Season with the allspice, paprika, cayenne pepper sauce, salt and red pepper flakes. Reduce heat to low and let simmer, covered, for about 30 minutes, stirring occasionally.

Turn on the broiler. Toss the okra in the remaining 1 tablespoon olive oil and spread on a baking sheet in a single layer. Broil the okra for 3-5 minutes about 6 inches from the heat, or until browned on one side. Remove the okra from oven and flip with a spatula. Return the okra to the oven and broil another 2-3 minutes, or until the other sides are browned.

Stir the okra into the tomato mixture and enjoy.

February 27th, 2017

Crepes are wrapped around vanilla custard then topped with refreshing orange and grapefruit segments. Sprigs of mint make for a lovely herbal finish to this Mardi Gras breakfast. This recipe comes to us from and

Serves 8

For the filling:

  • 2 cups nonfat milk
  • 1 5 inch vanilla bean, split lengthwise
  • 1/2 cup sugar
  • 2 tablespoons cornstarch
  • dash of salt
  • 3 large egg yolks
  • 1/2 cup low fat sour cream

For the crepes:

  • 1/2 cup nonfat milk
  • 5 tablespoons water
  • 2 tablespoons butter, melted
  • 1/2 teaspoon vanilla extract
  • 1 large egg, lightly beaten
  • 2/3 cup all purpose flour
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • nonstick cooking spray

To complete the Louisiana Citrus Crepes:

  • 2 naval oranges, peeled and separated into segments
  • 2 red grapefruit, peeled and separated into segments
  • 1/4 cup sugar
  • 2 tablespoons fresh mint, chopped
  • 1 tablespoon powdered sugar
  • 8 sprigs mint*


To make the filling:

Pour the milk into a medium saucepan. Scrape the seeds from the vanilla bean and add the seeds and bean to the pan. Place the milk over medium-high heat and warm until it reaches 180°, or until tiny bubbles form around edge, but before the milk boils. Remove from heat and set aside.

Mix the 1/2 cup sugar, cornstarch, dash of salt and the egg yolks together into a large bowl. Gradually whisk in 1 cup of the hot milk mixture to the egg mixture. Return the milk mixture to the pan and bring to a boil, stirring constantly with a whisk. Cook for 1 minute more and remove the pan from the stove. Spoon the filling into a bowl and discard the vanilla bean.

Stir in sour cream. Place plastic wrap on surface of custard. Chill thoroughly.

To make the crepes:

Pour the milk, water, melted butter, vanilla and egg into a blender. Add the flour, sugar and salt. Process until smooth and chill in the refrigerator for at least 1 hour.

Prepare an 8-inch nonstick crepe pan or skillet with a light layer of nonstick cooking spray. Place the pan over medium heat. Pour about 3 tablespoons of batter into the pan. Quickly tilt the pan in all directions so that the batter covers the pan with a thin film. Cook for 2 minutes. Carefully lift the edge of the crepe with a spatula to test for doneness. Turn crepe when it can be shaken loose from the pan and the underside is lightly browned. Cook 1 minute more on the other side, or until the center is set.

Place the crepe on a towel and cool completely. Repeat until all of batter is used. Stack the crepes between single layers of wax paper to prevent them from sticking.

To complete the Louisiana Citrus Crepes:

Place the orange and grapefruit segments together in a large bowl. Add the sugar and mint and toss gently until combined.

Place 1 crepe on every plate, spread about 1/3 cup chilled filling over each crepe. Fold each into a triangle. Top each serving with 1/4 cup fruit mixture. Sprinkle crepes evenly with powdered sugar, garnish with mint sprigs, if using, and enjoy.

February 27th, 2017

Pack some nutrition into your party fare! These quinoa chili fries skip the meat and cheese in favor of nutrient-packed quinoa and beans, which pack in both fiber and protein. Baking the potatoes leaves them crispy and delicious while using less oil than frying. This recipe comes to us from Gin of Eat Healthy Eat Happy.

Serves 6

  • 1 cup dried quinoa, cooked according to package
  • 3 Tbs olive oil (or your favorite cooking oil)
  • 2 tsp chili powder
  • 1 1/2 tsp cumin
  • 1 tsp smoked paprika
  • pinch red pepper flakes
  • a few twists fresh black pepper
  • 4-5 cloves garlic, chopped
  • 1 bunch (8 or so) green onions, chopped (save tops for garnish)
  • 1 poblano pepper, seeded and chopped
  • 1 red or orange bell pepper, seeded and chopped
  • 1 15 oz. can or 1½ c cooked red or kidney beans, rinsed and drained
  • 1 15 oz. can or 1½ c cooked black beans, rinsed and drained
  • 1 Tbs low sodium soy sauce or tamari
  • 2 15 oz. cans diced no salt added tomatoes
  • 1 6 oz. can no salt added tomato paste
  • 1 Tbs maple syrup (or your favorite sweetener)
  • 2 Tbs red cooking wine
  • 1/2 tsp salt
  • 1 c water
  • 4 russet potatoes

Cook the quinoa and set aside. Prep the veggies while the quinoa cooks.

In a large, lidded pot combine the oil, chili powder, cumin, paprika, red pepper flakes and black pepper. Raise the heat to low and let the spices bloom for 2-3 minutes.

Add the garlic and onions. Raise the heat to medium low and saute 5 minutes. Add the peppers, raise the heat to medium and saute 5 minutes.

Stir in the cooked quinoa and saute 3-4 minutes. Stir in the rest of the ingredients, cover loosely, turn the heat to low and let the chili simmer while you make the fries.

To make the fries, heat the oven to 465F. Cook 2 small or 1 large potato per serving. To cook 2 servings: cut the potatoes into fries. Combine 1 Tbs oil and sprinklings of chili powder, paprika, onion and garlic powder in a large bowl. Just eyeballing is fine. Toss the potatoes in the oil and spice and arrange in a single layer on a cookie sheet. Bake 15 minutes, flip them over and bake another 10 minutes. Top with chili and serve.

February 20th, 2017

Your grill may closed up for the season, but that’s no reason not to enjoy a delicious meatless burger! These baked burgers combine the sweet and savory flavors of winter produce for a comforting seasonal dish. This recipe comes to us from Sophia of Veggies Don’t Bite.

Serves 6

  • 2 cups rice medley (or other favorite rice)
  • 3 cups veggie broth
  • 3 cups diced butternut squash
  • 1 cup chopped shallots
  • 2 cups diced granny smith apples
  • Himalayan pink salt to taste
  • 2 tablespoons fresh thyme (leaves only)
  • ¼ cup pumpkin seeds



Cook rice in a rice cooker or on stovetop using broth making sure to measure out the amounts of each.

Preheat oven to 400. Wash and dice/chop squash, shallots and apples making sure to keep squash separate from the others. Place squash on a parchment lined cookie sheet, sprinkle with salt and roast for 15 minutes. At the 15 minute mark, add apples and shallots to the cookie sheet. Roast another 30 minutes. Set aside to cool. Once cool, put in a food processor with the thyme and pulse until chunky. Do not puree into a mush or paste. Add to a large bowl.

Next add the cooked rice and pumpkin seeds to the food processor and pulse until chopped a bit but still chunky. Add to the bowl.

Mix everything well. Taste and add more salt if needed, but it shouldn’t need much if you cooked the rice with broth.

Shape into 4 inch patties, then cook on stove top in a pan over medium heat for 4-5 minutes on each side or until browning (depending on stove). Make sure to keep pan covered to help the burger cook throughout. Check every few minutes to prevent burning, should be slightly browned when ready. Let sit for a few minutes after cooked to help burger get more stable before eating.

Serve burgers with Caramelized Onion Sage Aioli on pretzel rolls or other gluten free or sprouted wheat buns. Top with lettuce.

February 20th, 2017

A Middle Eastern dip with an Asian flair that’s perfect to bring to potlucks. The hot chili oil adds a subtle spice and lemon juice brings a citrus tang to this zesty hummus.

This recipe comes to us from Lindsay of Running with Tongs.

Serves 8

  • 1 15 ounce can chickpeas, drained and liquid reserved
  • 1 tablespoon sesame chili oil
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 3 cloves of garlic, chopped
  • 1/4 cup tahini
  • salt and pepper, to taste

Place chickpeas, sesame chili oil, olive oil, lemon juice, garlic and tahini together and blend until smooth.

Add 1/4-1/3 cup of the reserved chickpea liquid until the hummus has reached its desired consistency. Season with salt and pepper to taste and serve with cut up veggies or pita bread.

February 20th, 2017

This flavorful peanut noodle dish is not only packed with plant protein, but veggies and enticing aromatic herbs, too. This recipe comes to us from our friends at Pondicheri and is featured as a Meatless Monday special in the restaurant’s New York and Houston locations.

Serves 4

  • 4 cups / 225 g Chinese thin rice noodles
  • 3 Tbsp sesame oil
  • 3-4 cloves garlic, chopped
  • 2 small carrots, julienned
  • 1 red bell pepper, thinly sliced
  • 1 stalk celery, thinly sliced on the bias
  • 1 small red onion, thinly sliced
  • 2 in / 5 cm piece ginger, julienned
  • 2 tsp black pepper
  • 2 tsp salt
  • 4 Tbsp Shaoxing cooking wine or rice wine vinegar
  • Zest & juice from 1 orange
  • 2 Tbsp ketchup manis [Indonesian soy sauce]
  • 1 tsp Sichuan peppercorns, ground
  • 2 Tbsp sambhal olek [Indonesian chili sauce]
  • 2 Tbsp peanut butter
  • 2 cups / 135 g spinach leaves, sliced
  • 1 cup / 340 g purple cabbage, sliced
  • 2 Tbsp chopped cilantro
  • 2 Tbsp toasted & chopped peanuts

Pour boiling water over the noodles & let them soak for 3-4 minutes. Drain & set aside.
In a large wok or sauté pan, heat up the sesame oil & add the garlic. Almost immediately, add the julienned carrots & cook for 4-5 minutes, frequently stirring.
Add the red bell peppers & cook for another minute. Turn up the heat & cook, stirring on high for 2-3 minutes.
Add the celery, red onions, ginger, black pepper & salt. Cook for just under another minute & add the cooking wine, orange juice with zest, ketchup manis, peppercorns, sambhal olek & peanut butter. Continue cooking at high heat for 2-3 or until the sauce around the vegetables is bubbly.
Add the noodles, spinach, cabbage, cilantro & peanuts. Toss to mix, turn the heat off & serve immediately.

February 20th, 2017

Avocados make a great cream cheese substitute, because they bring a smooth consistency in addition to a healthy dose of fiber, potassium and vitamin B. Give your breakfast a boost by spreading avocado on toast then topping it with sautéed tomatoes and onions as well as fresh chives garnished with chive blossoms.  This recipe comes to us from Melissa of

Serves 2

  • 1 tablespoon olive oil
  • 1/4 onion, sliced
  • 15 grape tomatoes, halved
  • salt and pepper, to taste
  • 1/2 avocado
  • 2 slices bread
  • 2 springs chives, minced
  • 1 tablespoon chive blossoms*

*optional. Chives are easily homegrown and produce beautiful edible blossoms, so try picking some up at your local farmer’s market or growing them in your own backyard.

Place the olive oil in a medium skillet over medium-high heat. Combine the onions and tomatoes in the skillet and sauté for 5-8 minutes, or until soft. Season with salt and pepper to taste and set aside.

Toast the bread to preference.

Evenly smear avocado onto each slice of toast. Sprinkle with salt and pepper to taste.

Top the avocado evenly with the sautéed onion tomato mixture.

Garnish the toast with fresh chives and their blossoms if using.

February 13th, 2017

You won’t miss the meat as this veggie version of a classic sandwich marinates tempeh in a savory spice mix of garlic, coriander, ginger, cloves, cinnamon and ginger. You’ll have some leftover Russian dressing, which is delectable as a dip for sliced veggies or served atop tomato salads. This recipe was created by Ashley Kershner who writes the blog Sprout.

Serves 4

For the red cabbage slaw:

  • 2 cups red cabbage, shredded
  • 1/4 cup apple cider vinegar
  • 1 teaspoon salt

For the Russian dressing:

  • 1/4 cup reduced-fat mayonnaise
  • 1 tablespoon ketchup
  • 2 tablespoons sweet pickles, minced
  • 1 tablespoon capers, minced
  • 1 1/2 teaspoons fresh squeezed lemon juice
  • salt and pepper, to taste

To complete the Tempeh Reuben Sandwiches:

  • 1 teaspoon garlic powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon ground mustard
  • 1 teaspoon ground coriander
  • 1 teaspoon red pepper flakes
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon
  • 1 bay leaf, crumbled
  • 1 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1 teaspoon salt
  • 1 (8 ounce) package tempeh, cut into 1/2 inch slices
  • 2 teaspoons canola oil
  • 1/4 cup salt
  • 8 slices pumpernickel rye bread

To make the red cabbage slaw:

Place the shredded cabbage, apple cider vinegar and salt together in a medium bowl. Mix until well combined. Refrigerate for at least 2 hours.

To make the Russian dressing:

Whisk the mayonnaise, ketchup, pickles, capers, red onion and lemon juice together in a small bowl. Season with salt and pepper to taste and set aside in the refrigerator.

To complete the Tempeh Reubens:

Combine the garlic powder, black pepper, ground mustard, coriander, red pepper flakes, allspice, cinnamon, bay leaf, cloves, ginger and salt together in a small jar with a fitted lid. Put the lid on the jar and shake the jar vigorously to mix the spices. Transfer the spices to a gallon freezer bag and add 1 teaspoon of the canola oil and 1/2 cup water to the bag. Shake to combine.

Bring 8 cups water and 1/4 teaspoon salt to a boil in a large pot over medium-high heat. Add the tempeh and boil for 10 minutes. Transfer the tempeh to the freezer bag containing the marinade. Let the tempeh marinate for 2 hours.

Heat the remaining teaspoon canola oil in a skillet over medium-high heat. Add the marinated tempeh slices and cook 2 minutes per side, or until golden brown on each side.

Toast the bread and lay a few pieces of tempeh on half the slices of bread. Top each sandwich with about 1/4 cup of red cabbage slaw, 1 teaspoon of Russian dressing and the remaining slice of toasted bread.

February 13th, 2017

For a unique spin on lasagna, try skipping the tomato sauce in favor of a béchamel, which allows the flavors of the leafy greens and artichokes to shine. This recipe comes to us from Patricia of Grab A Plate.

Serves 9

For the béchamel

  • 3 cups milk
  • 5 tablespoons butter
  • 4 tablespoons flour
  • 2 teaspoons salt
  • 1/2 teaspoon nutmeg

For the lasagna

  • 9 lasagna noodles
  • 2 tablespoons olive oil
  • 1/4 cup diced yellow onion
  • 2 garlic cloves, minced
  • 1-1/2 cups vegetable broth
  • 1/4 teaspoon ground black pepper
  • 2 cups (tightly packed) fresh spinach leaves
  • 2 cups (loosely packed) kale, chopped into 2-inch strips
  • 1 (12-ounce) jar marinated artichoke hearts, drained and chopped
  • 1/3 cup ricotta cheese
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • Nonstick cooking spray

For the béchamel

Add the butter to a sauté pan over medium-low heat. Once melted, add the flour and whisk constantly until golden, about 3-5 minutes.

Heat the milk in a separate pan. Just before the milk boils, remove it from the heat.

Add the milk to the butter mixture, about 1 cup at a time, whisking as you go, until all the milk is added.

Bring the mixture to a boil, then reduce the heat, just so it’s not boiling over. Cook for about 10 minutes.
Remove it from the heat and stir in the salt and nutmeg. Set aside.

For the lasagna

Preheat the oven to 375 degrees. Spray a 9×12-inch baking dish with the nonstick spray and set it aside.

As you make the béchamel, cook the lasagna noodles according to the package directions.

Add the oil to a large skillet over medium heat. When hot, add the onion and cook for 3-4 minutes, or until they soften.

Add the garlic and cook for about 30 seconds. Add the vegetable broth and black pepper, and bring the mixture to a boil.

Add the kale to the skillet and cook until it softens, 3-4 minutes. Remove the skillet from the heat and add the spinach. Mix and allow the spinach to wilt. Add the chopped artichoke to the mixture and toss to combine. There shouldn’t be much liquid left in the skillet, but if there is, just drain it off.

Spread a thin layer of the béchamel mixture over the bottom of the pan (you may need to warm the sauce slightly to keep it spreadable, as it may thicken as it cools).

Add a layer of lasagna noodles (3) over the béchamel. I trimmed the ends of the noodles so they would fit in the pan.

Spread a thin layer of the béchamel over the noodles, followed by 1/2 the vegetable mixture. Evenly dollop 1/2 the ricotta cheese over the vegetable mixture. Sprinkle 1/2 of the mozzarella cheese on the top.

Repeat with 3 lasagna noodles, a thin layer of béchamel, the remaining vegetable mixture, the remaining ricotta, and the remaining mozzarella cheese.

Finish by placing 3 lasagna noodles over the top. Spread a thin layer of béchamel evenly over the top of the noodles, not quite to the edges, and sprinkle with the grated Parmesan cheese.

Cover with foil and bake for about 15 minutes. Remove the foil and continue to bake for about 5 minutes or until the top begins to turn golden.

You can finish by placing the lasagna under the broiler for 15-30 seconds to turn the cheese more golden, watching carefully so it doesn’t burn.

Remove from the oven and allow it to cool slightly before cutting and serving.

February 13th, 2017

The briny saltiness of black olives and feta cheese perfectly punctuates sweet caramelized onions and cherry tomatoes in this delicious frittata. Baby spinach is wilted slightly in a sauté pan, then covered in eggs and broiled to perfection. This recipe comes to us from Jen of Domestic Divas.

Serves 4

  • 2 tablespoons olive oil plus a little more for drizzle
  • 3 eggs
  • 3 eggs whites, beaten
  • 1 cup baby spinach
  • 1/2 cup red onion, chopped
  • 1/4 cup Greek black olives without pits
  • 1/4 cup cherry tomatoes, cut in half
  • 2 tablespoons feta cheese
  • salt and freshly ground pepper, to taste

Place the olive oil in a small nonstick frying pan over medium heat. Add the onions and sauté for 5-7 minutes, or until the onions are beginning to caramelize. Add the spinach, stir and cook for 1-2 minutes, or until just wilted. Season with a little salt and pepper.

Season the egg whites with a little salt and pepper. Add the beaten eggs and egg whites to the pan. Top with the cherry tomato halves cut side up. Sprinkle with the feta.

Add the egg mixture to the pan. Top the eggs mixture with the olives and cherry tomatoes, placing the tomatoes cut side up. Sprinkle with feta and drizzle with olive oil. Season with salt and pepper. Continue to cook for 7-8 minutes, or until the frittata begins to set 5-7 minutes. Drizzle with a little extra olive oil and turn on the broiler.

Place the frittata under the broiler and cook for 1-3 minutes, or until the cheese has melted. Allow to rest for 5 minutes, cut into 4 slices and enjoy!

February 13th, 2017

Apples are so naturally sweet that these crisps don’t need any sugar, just sprinklings of cinnamon, curry and ground ginger. These fruit snacks aren’t fried like most tortilla chips, simply baked in the oven to give them a delightful crunch. This recipe comes to us from Anne of Apron Strings.

Serves 4

  • a little nonstick cooking spray, to prepare the pan
  • 1 cinnamon stick
  • 5 cloves
  • 4 apples, cored and sliced ¼ inch thick
  • 1/2 teaspoon curry powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger

Preheat the oven to 250. Prepare 2 baking sheets with a light layer of nonstick cooking spray.

In a large pot over high heat, bring about 5 cups of water to a boil. When water boils, add the cinnamon stick and cloves.

Place the apples slices in boiling water for about 5 minutes. Drain and pat dry with towels.

Meanwhile, mix the curry powder, cinnamon and ginger together in a small bowl.

Lay the apple slices flat on the prepared baking sheets. Sift the spice mixture evenly over the apple slices.

Bake for about 2 hours, or until the apple slices start curling at the edges and turn golden. Cool thoroughly on wire racks and enjoy.

February 6th, 2017

With the right recipe (hint, hint, this one) tofu goes from drab to fab! A pistachio crust seasoned with lemon juice, dill and basil is just the thing to bring this tofu to entree status and wow your guests with a meatless meal. This recipe comes to us from Kristina DeMuth.

Serves 8

  • 2 packages of extra firm tofu (~14 oz each)
  • 1 flax egg (1 tbsp ground flax + 3 tbsp water)
  • 1 cup pistachios (without shells)
  • 1/4 cup lemon juice
  • 1 tsp dried dill weed
  • 1/4 cup basil (fresh or dried)
  • 2 tbsp water

Preheat oven to 350F. Lay tofu out on a clean towel and lightly press out some of the water. Slice each block of tofu into 4 slices. Place them on a baking sheet and bake for ~15-20 minutes in the oven. (Optional to place the tofu on a skillet and lightly cook them over medium heat).

In a bowl combine the ground flax with water. Allow it to sit for several minutes to thicken.

In food processor, lightly pulse the pistachios until desired texture. Avoid overly blending if you don’t want it to be super fine like flour. Pour the pistachios into the bowl with the ground flax.

Blend together the lemon juice, dill, basil, and water. Then pour this picture into the bowl with the pistachios and flax and stir with a spoon.

Remove the tofu from the oven and coat the tops with the pistachio mixture. Be sure to distribute evenly.

Place the tofu back into the oven for another 10-15 minutes, or until the crust is desired texture. Avoid burning the crust.

Serve the tofu with a side of leafy green veggies, roasted vegetables, and sweet potatoes or with my lemon quinoa sweet potato salad.

Visit Kristina DeMuth’s website for the pictured Lemon Quinoa Sweet Potato Salad.

February 6th, 2017

In this twist on tabbouleh, zucchini and yellow squash are grilled, chopped and tossed with fresh mint, parsley and green onion. Edamame gives the salad an exotic flare and the wheat bulgur is sure to keep you full until dinner. This recipe comes to us from Elyse, Michelle and Owen May of Veggie Teens.

Serves 6

  • 2 cups wheat bulgur
  • 2 cups water
  • 1 medium zucchini, sliced lengthwise 1/4 inch thick
  • 1 medium yellow squash, sliced lengthwise 1/4 inch thick
  • a little olive oil, for grilling the zucchini and squash
  • salt, to taste
  • 3/4 cup frozen shelled edamame, thawed
  • 1/4 fresh mint leaves, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 cup fresh spinach leaves, sliced in a chiffonade
  • 3 green onions, thinly sliced
  • 3 medium tomatoes, diced
  • 2 cloves of garlic, finely minced
  • 1/4 cup olive oil, divided
  • juice of 1 lemon

Place bulgur in a large bowl and cover with the water. Allow the bulgur to soak for one hour.

While bulgur is soaking, brush the zucchini and yellow squash with a light coating of olive oil. Sprinkle with salt and grill for 3-5 minutes, flip and cook for 3-5 minutes on the other side, or until the zucchini and squash are soft and marked by the grill. Remove from the heat to allow the zucchini and squash to cool completely and then chop them coarsely.

Drain the soaked bulgur and place it in a large bowl. Add the chopped, grilled zucchini, squash, edamame, mint, parsley, spinach, green onions, tomatoes, garlic, olive oil and lemon juice. Stir to combine and enjoy!

February 6th, 2017

These flapjacks are rooted in American history as Laura Ingles Wilder and family used to bite into buckwheat banana pancakes in The Little House on the Prairie series. This version bakes the banana right in the middle for full fruit integration. This recipe comes to us from Jennifer Grayson.

Serves 3

  • 1 cup buckwheat flour*
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons sugar**
  • 1 egg, beaten
  • 1 cup nonfat milk
  • 2 tablespoons extra virgin olive oil
  • 1 banana, sliced thin
  • a little butter, as needed to prepare the pan

*This rich, nutty flour is full of nutrients as well as gluten-free, so it can consumed easily by those with wheat allergies. Buckwheat flour can be found in the dry goods section, near standard flour, in most grocery stores.


In a large bowl, combine buckwheat flour, baking powder, salt and sugar if using. Whisk dry ingredients together to combine.

One at a time, add the egg, milk and oil to the buckwheat mixture, beating the mixture well after each addition.

Heat large skillet or griddle over medium heat.

Prepare the heated skillet with small amount of butter. After the butter melts pour one small ladleful of pancake batter for each pancake onto the hot, greased skillet. Place three slices of banana onto each pancake.

Cook each pancake for 1-2 minutes, or until the edges look brown and bubbles break the surface. Flip each pancake and cook on other side for approximately 1 minute, or until cooked through. Serve immediately.