From VelvetVoices
* Make a sweet and sour sauce
* Airfry up some tofu
* Steam the broccol
* Mix it all together and top with sliced almonds
* Serve over rice/couscous/quinoa etc
https://www.veganbodybuilding.com/forums/topic/16579-broccoli/
From VelvetVoices
* Make a sweet and sour sauce
* Airfry up some tofu
* Steam the broccol
* Mix it all together and top with sliced almonds
* Serve over rice/couscous/quinoa etc
https://www.veganbodybuilding.com/forums/topic/16579-broccoli/
Taken from raw manda, Instagram
A delicious, refreshing appetizer, open face sandwich spread, or topping for a salad.
Drain the hearts of palm and dice into small pieces. Dice both avocado and mango into uniform pieces similar in size of hearts of palm. Add all the ingredients to a mixing bowl and squeeze in the lime juice. Add salt and pepper to taste. Serve chilled. Pretty as an appetizer in a glass bowl with baked whole grain tortilla chips and jicama slices.
These crisp bites are amazing served with tartar sauce or cocktail sauce for dipping.
Prep Time15minutes mins
Cook Time10minutes mins
Course: Main Course
Cuisine: American
Keyword: air fryer soy curls, vegan clam strips
Servings: 4 servings
Calories: 192kcal
Author: Kathy Hester
Equipment
1 Air Fryer
Ingredients
2 cups dry soy curl reconstituted and strained (about ½ a package)
⅓ cup nondairy milk plus 1 teaspoon apple cider vinegar
Breading
1/4 cup gluten-free baking blend oat flour, or whole wheat pastry flour
1/4 cup nutritional yeast
1 teaspoon dulse nori flakes, or other ground seaweed
1/2 teaspoon garlic powder
salt and pepper to taste
Instructions
Put the soy curls in a heat-proof pan on the stove and pour the boiling water over them. Let them soak for 5 to 10 minutes, or until soft and plump.
Pour into a strainer in your sink to drain, then press the extra water out with a large spoon.
Mix the breading ingredients together well in a small bowl.
Add the drained soy culls to a large bowl and mix with the milk, then add the breading. You want to coat each piece well.
Add some parchment paper to your air fryer. Place the breaded soy curls into your air fryer and cook at 375 degrees for 5 minutes. Remove the parchment, shake and cook for 5 more minutes.
Notes
How to Make a Quick Vegan Tartar Sauce:
This is a quick and easy way to whip up the perfect sauce for your tofu sticks. It has no oil added like the mayo version, and you can make it with soy-free vegan yogurt if you are allergic to soy.
Makes just under 1 cup 1⁄2 cup unsweetened plain vegan yogurt (*use coconut or almond) 1⁄4 cup dill pickle relish 2 tbsp lemon juice 1 tsp fresh tarragon (or 1⁄2 tsp dried)
Mix all the ingredients together. Store any leftovers in the fridge for up to 3 days.
Nutrition
Calories: 192kcal | Carbohydrates: 21g | Protein: 25g | Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 51mg | Potassium: 59mg | Fiber: 9g | Sugar: 6g | Vitamin C: 1mg | Calcium: 182mg | Iron: 6mg
Amazing Air Fryer Soy Curls Vegan Clam Strips: Gluten-free & Oil-Free https://healthyslowcooking.com/air-fryer-soy-curls/
This is so easy to make, and you have Julie Hasson to thank for this genius recipe. She told me her process and then I created a few oil-free variations. You will need to invest in a few specialty ingredients, but you can order them from Amazon. They last for dozens of batches of oil-free vegan cheese!
Prep Time5minutes mins
Cook Time10minutes mins
30minutes mins
Course: Appetizer, Cheese, staple
Cuisine: American
Keyword: gluten free matzo ball, no added oil, nut free, vegan cheese
Servings: 12 servings
Calories: 47kcal
Author: Kathy Hester
This cheese slices and melts. With the bean cheese it will not stretch much, so it doesn’t look like melty dairy cheese.
You can also freeze then shred. Or freeze for storage.
Calories: 47kcal | Carbohydrates: 8g | Protein: 3g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 391mg | Potassium: 93mg | Fiber: 2g | Sugar: 1g | Vitamin A: 47IU | Vitamin C: 0.3mg | Calcium: 13mg | Iron: 1mg
A Cardiologist’s Go-To Dinner:
What’s for dinner in Dr. Hermann’s home? Often, this cardiologist makes a fresh salad topped with grilled salmon. We know we mentioned letting the heart choose dinner over the tastebuds. However, good news for people who want it both ways: “I love the freshness and lightness of the meal,” Dr. Hermann says. “It’s delicious.”
Beyond that, the light, fresh meal is nutrient-dense. “Fresh, leafy, green vegetables are loaded with vitamins, nutrients and antioxidants,” Dr. Hermann explains. “Salmon is also loaded with vitamins and contains omega-3 fatty acids that are known to improve lipid profiles and reduce arterial inflammation, which contributes to atherosclerosis.”
Leafy green vegetables boast fiber, vitamin C, zinc and vitamin A, all of which can lower heart disease risks. Darker leafy greens like spinach, broccoli and romaine lettuce are more nutrient-dense than iceberg lettuce, according to Cleveland Clinic. One 2021 study linked leafy-green veggie consumption with lower cardiovascular disease incidences.
The American Heart Association (AHA) recommends eating two servings of fish weekly (six ounces cooked) to lower your heart disease and stroke odds, and the AHA specifically emphasizes the benefits of fatty fish, like salmon.
To keep this salad heart-healthy, Dr. Hermann suggests avoiding one common pitfall.
You should be very careful about salad dressings,” he says. “They can be very high in calories and be a source of processed foods [due to oil or creamy dairy ingredients]. Ultra-processed foods are a huge and, frankly, dangerous source of calories in the average American diet. Intake of processed foods is linked to cardiovascular disease, and it is one of the current leading causes of dementia.”
A 2022-published study showed that higher consumption of ultra-processed foods was associated with elevated chances of heart disease and death. Another study published online the same year linked ultra-processed food intake with cognitive decline.
Other Ways to Make Heart-Healthy Dinners Easy:
When you’re busy or stressed out, it’s easy to reach for the first thing in your kitchen or pantry. Dr. Hermann has a quick tip to help you ensure that “thing” is one your heart will love.
“Place healthy food choices in front of your eyes in your pantry and fridge,” he recommends. “We often pick to eat one of the first two or three choices that we see. Don’t hide the good, healthy stuff in those opaque fridge drawers.”
Salmon may not be your salad topper—and that’s OK. However, you’ll want to choose alternatives wisely. “Make sure you substitute processed red meats for fresh fish and legumes and avoid ultra-processed foods,” Dr. Hermann shares. “This is really challenging because we are inundated with these foods, and they are typically relatively easy to prepare.”
Dr. Hermann says that high-sodium add-ons like tortilla chips can also lower the heart-healthy benefits of a salad, as can sipping soda or other sugary beverages with your meal.
Finally, you can’t control every factor associated with heart disease risk, such as genetics and age. However, you can control other aspects, like exercise and food choices, for the most part. Dr. Hermann stresses it’s important to use this truth to step into your power when you open the fridge rather than send you down a shame spiral.
Your choices matter, which is super empowering,” he says. “Even small healthy changes can yield big results.”
“What we put in our mouths daily has a tremendous impact on our health,” says Dr. Daniel Hermann, MD, an interventional cardiologist with Memorial Hermann in Houston. “In fact, the number one leading modifiable risk factor for death in the U.S. is poor dietary choices…It’s really important to make good food choices to stay healthy, feel better and live longer.”
Indeed, a 36-year cohort study of more than 85,000 people published in 2022 found that people who maintained a body mass index in the normal range, never smoked, consumed a healthy diet, and followed public health advice on alcohol and physical activity lived longer.
https://www.aol.com/im-cardiologist-heres-eat-dinner-172500926.html
Ingredients
Lettuce:
romaine
baby spinach
arugula
lettuce mix
kale
Fresh veggies:
sliced bell peppers
grated carrots
corn kernels
cucumber slices
red onion slices
sprouts
sugar snap peas
tomato slices or halved grape tomatoes
mushroom sliced
avocado sliced
grated beets
Beans and tofu:
chickpeas (roasted or plain)
kidney beans
black beans
lentils
edamame
smoked or other seasoned tofu cubes
Nuts and seeds:
(Use judiciously, these are high fat, yet also excellent fiber sources)
almond slices
pepitas (shelled pumpkin seeds)
pistachios
pecans
walnuts
sunflower seeds
sesame seeds
Fruit:
dried cranberries
raisins
apple slices
pear slices
strawberry slices
berries
Other toppings:
sun-dried tomatoes
marinated mushrooms
croutons
marinated artichoke hearts
coconut bacon or vegan bacon bits
olives
roasted red peppers
grated vegan cheese
Dressings:
Click here for lots of low or fatfree dressings.
Instructions
Prepare your salad dressings (they can be made ahead of time if you like).
Arrange all of your selections on the table in individual bowls, starting with the lettuce on one side and working your way through the options with the dressings last so that salads can be assembled in order.
Enjoy!
Find it online:
https://itdoesnttastelikechicken.com/how-to-make-an-at-home-salad-bar/
https://www.whereyougetyourprotein.com/vegan-mayo/#mv-creation-126-jtr
Equipment
10-oz. Mason Jars
Mandoline (makes it super easy to make thin slices!)
Medium Pot
Ingredients
2 small red onions
2 cups white vinegar
2 cups water
1/3 cup cane sugar
2 tablespoons sea salt
optional
2 garlic cloves
1 teaspoon mixed peppercorns
Instructions
Thinly slice the onions (it’s helpful to use a mandoline), and divide the onions between 2 (16-ounce) jars or 3 (10-ounce) jars. Place the garlic and peppercorns in each jar, if using.
Heat the vinegar, water, sugar, and salt in a medium saucepan over medium heat. Stir until the sugar and salt dissolve, about 1 minute. Let cool and pour over the onions. Set aside to cool to room temperature, then store the onions in the fridge.
Your pickled onions will be ready to eat once they’re bright pink and tender – about 1 hour for very thinly sliced onions, or overnight for thicker sliced onions. They will keep in the fridge for up to 2 weeks.
https://www.loveandlemons.com/pickled-red-onions/#wprm-recipe-container-42595