Tag Archives: healthy snacks

Fried Spanish Quinoa

by Terry Hope Romero    Author of  Vegan Eats World , Viva Vegan! , Veganomicon and more

 

Spanish Quinoa_72
Serves 4 or more                                                             Time: 30 minutes

Inspired by fried rice, but with Latin-styled ingredients, this fast and hearty stir-fry is my go-to way to enjoy quinoa. Any color quinoa works here, but my favorite is a blend of white, black, and red for a crunchy and colorful dish.

2 tablespoons olive oil 1 yellow onion, diced
1 chile pepper, minced
1 small green bell pepper, seeds removed and diced
2 cloves garlic, minced
14 ounce can black beans, rinsed
1 cup fresh or frozen corn kernels
3 cups cooked quinoa, preferably cold
½ cup vegetable broth
3 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon salt
1 cup cilantro leaves, lightly packed and roughly chopped

1. Preheat a wok or large skillet over medium-high heat. Heat the olive oil, add the onion, chile, and bell pepper and fry for 2-3 minutes. Stir in garlic and fry for 30 seconds. Add the beans and corn and stir fry for another 3-4 minutes.

2. In a small bowl whisk together the vegetable broth, tomato paste, cumin, oregano, and salt.

3. Add the cooked quinoa to the stir fry. Fry the quinoa for about 5 minutes, or until hot. Pour the vegetable broth mixture over the quinoa and fry another 4-5 minutes, until the broth is absorbed and the quinoa is hot. Remove from heat, stir in cilantro, and serve right away.

Spinach “cheesy” filo triangles

by Terry Hope Romero    Check out Terrys cookbooks Vegan Eats World , Viva Vegan! plus Veganomicon and more

Make any party worthy of the gods with these crisp little triangles stuffed with classic Greek-style spinach goodness and a simple, zesty cashew cheese. Frozen, thawed organic chopped spinach is a great shortcut for even easier apps!

IMG_0674Spanikopata Traingles

Time: 45 minutes, not including overnight thaw of filo dough 

Make sure to really squeeze the thawed spinach! Remove as much water as possible for a flavorful filling that won’t get soggy as the triangles cool.

Spinach “cheesy” filo triangles ingredients

1 pound frozen organic spinach, thawed and squeezed

1 cup chopped fresh dill

4 scallions, green and white parts, finely chopped

1/2 teaspoon salt

 

Cashew blender cheese

1 cup unroasted, raw cashews

1/2 cup hot water

3 tablespoons lemon juice

2 tablespoons olive oil

1 tablespoon white miso

1/4 teaspoon ground black pepper

10 sheets thawed frozen phyllo dough

Olive oil, plenty of it (at least 2/3 cup), for brushing

2 tablespoons sesame seeds

1. Empty the bag of frozen spinach into a colander over the sink or a bowl. Rinse with cold water and set aside to thaw for 20 minutes.

2. Meanwhile, cover the cashews with hot water and soak for 30 minutes. Drain the cashews but reserve the soaking water. Pulse the cashews in a food processor along with the lemon juice, olive oil, miso, pepper, and a tablespoon or more of soaking water until it’s a thick paste similar in texture to hummus. Taste and season with a little more miso if desired.

3. When the spinach has thawed (no ice crystals remain), firmly squeeze by the handful to remove as much water as possible. Transfer to a mixing bowl, and stir in the chopped herbs and the salt. Then fold in the cashew cheese.

4. Preheat the oven to 400 degrees and line a large cookie sheet with parchment paper. Unroll phyllo dough and cover with plastic wrap or a damp, clean dish towel to keep it moist – you don’t want it to dry out. When ready to assemble triangles, take 1 sheet of dough and generously brush with olive oil. Slice the sheet into three long strips. Scoop about 1 tablespoon of filling onto the base of each strip, and fold each strip upwards to create a triangle. Brush the tops of the three triangles generously with olive oil and transfer to the baking sheet. Repeat with remaining dough and filling.

5. Just before baking, sprinkle the tops with a little bit of sesame seeds. Bake triangles for 25-30 minutes or until golden and puffy. Remove from oven, cool for a minute or two, but for best flavor serve triangles hot.

6. If you love to freeze stuff, assemble triangles, arrange in a single layer, and freeze. Pop into plastic bags, seal well, and use within two months for the best flavor.

Tunno Sandwiches

Recipe by Toni Fiore, the author of the Totally Vegetarian cookbook, and host of the Totally Vegetarian TV show,  also on Roku.Tunno Sandwich72
makes 2 cups 4-6 sandwiches
Ingredients:
14 oz. can artichoke hearts, drained and squeezed fairly dry
1 cup cooked chickpeas rinsed and drained
½ small onion, finely chopped
1 stalk of celery, finely chopped
1 tablespoon nutritional yeast
1-2 teaspoons kelp granules
1 ½ teaspoons soy sauce
1-2 teaspoons unseasoned rice wine vinegar
4-5 tablespoons vegan mayonnaise
Salt and black pepper to taste
To prepare:
Place drained and squeezed artichoke hearts into the bowl of your food processor and pulse to chop, being careful to retain the flaked tuna-like texture – you don’t want a paste! Remove and set the chopped artichokes into a bowl.
To the processor, add the chickpeas and pulse until they have a “mealy” crumbly texture. Add the chopped chickpeas to your bowl of artichokes, then the remaining ingredients and blend well to combine.
Heap onto whole grain bread cover with a crunchy piece of lettuce, and serve.
Total prep: 30 min
Gluten free option, roll salad in lettuce or collard
Tempeh Bites

Tempeh Bites

by Toni Fiore

I think Tempeh is one of the most versatile foods around. Made from fermented soybeans tempeh is easily digested and extremely high in protein, fiber and vitamins. Tempeh absorbs marinades well, has a pleasant texture and warm nutty flavor. Texture is especially important for people new to soy foods. This recipe is rich in flavor yet effortless to pull together. For me, that’s exactly what I want when I’m entertaining! Leftovers, if you have any, are fabulous tossed into a salad, soup or sauce. Personally, I just gobble them up right out of the fridge!

ingredients

2 Pkgs. Tempeh (any style cut into 1 inch cubes)
½ cup Soy sauce (gluten free use Tamari)
½ cup Organic cider vinegar
1/3 cup Pure maple syrup
¼ cup vegetable oil
2 Tbl. Olive oil
2 tsp. ground cumin

method

Preheat oven to 350. Meanwhile whisk together soy sauce, vinegar, syrup, vegetable oil, olive oil and cumin. Add the tempeh and coat well. Cover with foil and bake 20-25 minutes. Remove the foil and cook for 8-10 minutes more until all the marinade is absorbed. Remove and let cool.

Serve as an appetizer with Tofu Tzaziki dip.

Checkout Toni’s cookbook Totally vegetarian
Or check out the Totally vegetarian TV show online

Tofu Bites

Tofu Bites

I always have a package or two of firm tofu in my freezer, so a perfect replacement for beef or chicken in any recipe is just a quick thaw away. Freezing it is an easy way to give tofu the texture people crave. This recipe makes a great finger food that children love. Easy, delicious, and a terrific way to get soy into your diet.

Freezing completely alters the texture of tofu. To use, simply thaw and gently squeeze out the liquid. Your tofu is now ready to use. Marinate, grill, fry, batter dip, or use in place of cheese; the choice is yours.

Ingredients:
Tofu, frozen, then thawed and cut into bite-sized pieces
1 (or more) T. soy or tamari sauce
2 (or more) T. nutritional yeast

To prepare:
Fry tofu in oil, drain on paper towels, then toss with soy or tamari sauce and nutritional yeast.

Pita Crisps

Pita Crisps

Another great staple. There are more than sixty types of flat breads worldwide, pita bread is one of the oldest and is available in a variety of grains. From sandwich pockets, to pizza shells to chips this is an item you’ll want to have on hand. Pita bread keeps well in the freezer and because it’s flat it doesn’t take up much space.

Our homemade-spiced chips can be topped with your own blend of spices and herbs. My version is so easy, it’s a great place to start.

Ingredients:
Pita bread cut into triangles
Olive oil
Salt, oregano, basil or Italian blend, paprika, red pepper, black pepper

To prepare:
Brush pita triangles with olive oil, then sprinkle herbs and spices evenly over all. Bake at 375 degrees for about 8 minutes until just crisp and lightly browned.

Note: Pita crisps are quite thin, this adds to their delicious flavor. When toasting in the broiler keep an eye on them. They will bake up faster than you think!

When I’m short on time I’ll use broken Pita Crisps instead of croutons on store bought soups and dips. This adds a wonderful homemade touch to a quick and convenient menu.

Healthy Snacks for Kids on Yahoo

For all those people who have given carbs a bad rap and focused far too much on protein, this is an interesting little bit of news. It’s not earth-shaking, but for the mainstream media, it’s not half bad. A far cry from what we usually read…you’ll notice a general lack of animal products listed (any hot chocolate can be made with soymilk, if desired) and an emphasis on fruits, vegetables, and fiber. Perhaps we are making some progress? Now, if we can just convince the kids.

8 Study Snacks That Make Kids Smarter