Tofu Scramble Tacos

These tofu tacos are a quick, easy, vegetarian meal and makes enough for dinner and lunch the next day.  I keep an all-natural taco seasoning on hand to use in these but you can easily use your own blend of spices.  They're versatile and can be jazzed up with olives, jalepenos, cheese, avocado, or pico de gallo.   This can also be just as tasty eaten on it's own or over brown rice.

Makes 4 tacos

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Ingredients

1/3 block of extra-firm tofu, rinsed, drained and pressed*
1/2 cup diced green pepper
1/4 cup diced onion
1/2 cup canned diced tomato (preferably with green chilis)
1/3 cup corn (if frozen, thaw first)
2-3 tsp of taco seasoning
Salt to taste
4 corn tortillas

Directions

Cut tofu into 1 inch cubes and add to a skillet coated with cooking spray.  Cook tofu over medium heat until lightly browned.  Flip as needed to cook evenly.  Transfer to a small dish and set aside.

Re-spray pan with cooking spray.  Add green pepper and onion and saute a few minutes until onions are translucent.  Add tofu, corn, tomatoes and taco seasoning.  Stir to combine everything and use spatula to break up tofu into smaller pieces.    Cook for a 3-5 minutes or until extra liquid from the tomatoes has cooked off. 

Fill tortillas and top as desired.  Enjoy!

Nutrition Info (2 tacos): 236 calories, 6g fat, 4g fiber, 12g protein

*Note:  Here are some tips on how to drain and press tofu as well as how to freeze and save the remainder of the block.  I also like to freeze the rest of the tomatoes in small tupperware containers (about 4 ounce size) so that I have ready to use for future recipes.

Banana Chocolate Chip Muffins

I'll just say it...these are amazing.  Make them immediately.

Makes 12 muffins

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Ingredients:

1/3 cup Unsweetened Soy Milk

1 Tbsp Fresh Lemon Juice

1 cup All Purpose Flour

1/2 cup Whole Wheat Flour

1/2 cup Quick Oats

1 Tbsp Baking Powder

1/2 tsp Salt

1/4 tsp Cinnamon

1/3 cup Earth Balance Vegan Butter, softened

1/4 cup Sugar

1/4 cup Light Brown Sugar (packed)

3 Ripe Bananas (medium-large size), mashed

1 tsp Vanilla Extract

1/2 cup Chocolate Chips

Directions:

Pre-heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Mix lemon juice and soy milk in small bowl and set aside.
Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add butter, sugars, mashed banana and mix with an electric mixer on low speed for about a minute or two.  Next whisk in the soy milk/lemon, and vanilla. Whisk together until mixed.

Add dry ingredients to wet ingredients and stir until just combined (you don't want to over mix). Gently fold in the chocolate chips. Batter will be thick. Spoon into muffin tins and bake for 20-25 minutes.

Note: my favorite way to make these is to use a combo of semi-sweet chocolate chips and dark chocolate chips.  And these are also good with walnuts.
Nutrition Info (1 muffin): 219 calories, 8g fat, 2g fiber, 2.5g protein

Fajita Style Black Beans (Fat-Free)

This is a super easy and quick recipe for black beans that can be used in tacos, burritos, on salads or even by itself it's like chili.  To make it even faster and easier just hit the salad bar at the supermarket for some already diced peppers and onions and any toppings for tacos.  This way you can also get just as much as you need so nothing goes to waste.

Makes 4 servings (approx. 1/2 cup each)

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Ingredients

1 can black beans, rinsed and drained
1/2 cup vegetable broth
1/3 cup diced onion
1/3 cup diced green pepper
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
Pinch of cayenne pepper (optional)

Directions:

Add everything to a saucepan, stir and bring to a boil.   Reduce to medium-low heat and simmer for 10 minutes, stirring occasionally.  Makes 4 servings - each serving enough to fill 2 taco size tortillas.

Note:  I like to drain excess liquid prior to filling tacos.  However, if some of the mixture you can leave in the liquid and freeze in a tupperware.

Nutrition Info: 106 calories, 0g Fat, 4.5g Fiber, 6g Protein

(add 2 corn tortillas for about 120 calories)

Iced Lemon Blueberry Muffins

Still on a muffin kick and sticking with something light for summer, I made some healthy, vegan muffins that combine the flavors of lemon and blueberry.  A personal favorite!

Makes 12 muffins
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Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1 tsp lemon juice
1 tsp lemon zest (about 1 lemon)
1 cup fresh bluebrries

Lemon Glaze

1 Tbsp Lemon Juice
½ cup Powdered Sugar

Pre- heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, lemon juice, and lemon zest. Whisk together until mixed. Add dry ingredients to and stir until just combined (you don't want to over mix). Gently fold in the blueberries. Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Once muffins are cool and ready to glaze, make the the glaze by whisking the lemon juice and powdered sugar together in a bowl. Drizzle over muffins.


Nutrition Info: 165 calories, 4g fat, 2g fiber, 2g protein

Strawberry Peach Muffins

Delicious, healthy and vegan muffins using summer fruit.   This recipe can also be made as a bread in a loaf pan (cooking time will be doubled).   I prefer making them as muffins because they're already portioned and freeze better this way.

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Makes 12 muffins

Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
1/2 tsp Cinnamon
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1/4 cup Pecans, finely chopped
1 Large Peach, peeled and diced small
1 cup Fresh Strawberries, hulled and diced small

Pre- heat oven to 350 degrees.  Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, and pecans.  Whisk together until mixed.   Add dry ingredients to this and stir until just combined (you don't want to over mix).  Gently fold in the fruit.  Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Nutrition Info: 165 calories, 6g fat, 2g fiber, 3g protein

Suggestions/Tips: 

- In lieu of oats you can use another 1/2cup of whole wheat flour or if you have rolled oats I'd recommend giving them a a few pulses in the food processor.
- You can substitute light brown sugar for half sugar
- For the applesauce I recommend buying a pack of the individual cups which are 1/2 cup.  This way you won't have to worry about a whole jar going bad if you don't use it.
- If you put the butter in the microwave to soften it, make sure you give it some time to cool a bit.  You don't want it to be scorching hot when you mix it with the other ingredients.
- I recommend dicing the fruit small, (about the size of a blueberry) and the totally should be about 1 heaping cup.