Wednesday, March 18, 2015

Super Heathy Tofu Scramble





Tofu Scramble
I love this recipe because it’s super healthy. It also helps me start the day with a protein rich meal that helps me sustain my energy level throughout the day. And it’s cholesterol free! I always try to use organic ingredients whenever possible.
1 tablespoon extra virgin olive oil

1 medium size yellow onion chopped into ½ inch chunks

1 cup shitake mushrooms - chopped

2 cloves garlic minced

1 lb. extra firm tofu drained

¼ cup nutritional (brewers) yeast

Juice of ½ lemon

1 carrot peeled and grated

Spice blend:
2 teaspoon ground cumin

1 teaspoon dried thyme crushed with your finger

1 teaspoon ground paprika

½ teaspoon ground turmeric

1 teaspoon sea salt

To Prepare:
Heat the oil in a skillet over medium heat. Saute the onions for 3 minutes until soft. Add the mushrooms and sauté for 5 minutes. Add garlic, sauté for 2 minutes. Add the spice blend & mix in for 15 seconds or so. Add ¼ cup water to deglaze the pan, scraping the bottom to get all the garlic & spices mixed in. Crumble tofu (don’t crush) and mix well. Allow the tofu to remain chunky. Cook for 15 minutes at low heat. Stir occasionally, adding a little water if necessary to keep from sticking. Add lemon juice and nutritional yeast and blend into the mix. Grate the carrot into the mix. I like to serve this dish with guacamole and salsa and your favorite toast and beverage. Feeds 4 to 5 people.

Gail’s recipes are posted on her Sustainable Prostate Menu Blog on the PAF website: www.prostateawarenessfoundation.org

Tuesday, March 10, 2015

Curried Split Pea Soup


Gail’s Recipe of the Month

Curried Split Pea Soup

A vegan soup that will warm you up during cold winter weather

 

1 tablespoon virgin olive oil

2 cloves minced organic garlic

1 organic onion – chopped into ¼ inch pieces

2 tablespoons fresh minced organic ginger

2 teaspoons curry powder

1 teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon ground cardamom          

Pinch of cinnamon

2 teaspoons sea salt

4 cups water

4 cups vegetable broth

1 cup split peas

1 grated organic carrot

Fresh organic cilantro for garnish

 

In a pot, sauté onions in olive oil over medium heat for 5 mins. Add garlic, ginger, spices and salt. Saute for 2 mins more. Add water and stir. Add split peas and carrots. Cover and bring to a boil. Reduce heat and simmer for 1 hour, until the peas are tender. Garnish with cilantro.

Always use organic ingredients whenever possible!

 


Gail Etzler serves on the board of directors for the Prostate Awareness Foundation, and has been founder and executive director Ken Malik’s partner for nearly twenty years- almost from the beginning of his prostate cancer journey.  A breast cancer survivor herself, Gail has experimented over time and has learned how to cook tasty and nutritious prostate and breast cancer friendly vegan dishes. Some recipes contain seafood, a great source of Omega 3 fatty acids.  All of her recipes are free of dairy products and low in fat.

 
Gail’s recipes are posted on her Sustainable Prostate Menu Blog on the PAF website: www.prostateawarenessfoundation.org


Monday, December 22, 2014

Gail's Sustainable Prostate Menu  

Gail Etzler serves on the board of directors for the Prostate Awareness Foundation, and has been founder and executive director Ken Malik’s partner for nearly twenty years- almost from the beginning of his prostate cancer journey.  A breast cancer survivor herself, Gail has experimented over time and has learned how to cook tasty and nutritious prostate and breast cancer friendly vegan dishes. Some recipes contain seafood, a great source of Omega 3 fatty acids.  All of her recipes are free of dairy products and low in fat.



It’s always challenging during the holiday season to eat as a vegan. This recipe was acquired after a glorious Thanksgiving vegan feast with a friend a number of years ago. I like it better than any meat gravy I’ve had. I think you’ll agree.


Mushroom Gravy (Vegan)

Ingredients:
3 cups vegetable stock

2 tbsp. flour

1 tbsp. olive oil

1 small onion minced

3 cloves garlic minced

2 cups crimini mushrooms diced very small

1 tsp. thyme

1 tsp. salt

1 tsp. pepper

1/2 cup dry white wine

3 tbsp. soy sauce ( I used Braggs Liquid Aminos – very low salt)

1/4 cup brewer’s yeast (this is the key ingredient)

1/4 cup soy or almond milk

Whisk together veg stock and flour until dissolved - set aside.
Heat oil, onions, garlic and sauté until onions are translucent but not burnt.
Add mushrooms, all spices & wine - stir and simmer for 5 minutes.
Add soy sauce & veg broth/flour then bring to a boil and then lower heat.
Simmer for 15 minutes.
Whisk in brewer’s yeast until it dissolves, then whisk in soy or almond milk at the end.

It’s great for mashed potatoes and stuffing, and you can double the recipe for leftovers. It’s so yummy, it will get devoured fast!