THE DOC AND CHEF ARE LIVE AT THE FAIRFAX VEG FEST!
TOPIC: PROTEIN
RECIPE: LENTIL SOUP
1 yellow onion, chopped small
1 rib of celery, cut lengthwise and then cut to 1/2" pieces
2 carrots, peeled and cut to 1/2" pieces
3 cloves of garlic, minced
1 1/2 teaspoon ground cumin
1 teaspoon coriander
freshly ground black pepper to taste
pinch of salt, optional
2 red potatoes (do not peel), cut to 1/2"-3/4" chunks
1 cup brown lentils
4 cups vegetable broth
5 ounces baby spinach
1 large lemon, squeezed
Directions
To a preheated large soup pot / dutch oven, add the onion, celery and onion.
Begin stirring and continue to do so for about 3 minutes.
Pull the heat down to medium-high and continue to cook the vegetables until the onions become translucent (about 5-6 minutes).
Next, add the garlic and continue to stir. When the garlic becomes fragrant (about 1 minute of cooking), add the cumin, coriander, salt and pepper. Coat the vegetables well with the spices. Add the potatoes, continue to coat by stirring. Add the lentils and the broth. Cover pot. Bring the soup to a boil and then down to a simmer. Cook for 25-30 minutes.
Test lentils for doneness. You want them soft and easy to eat - al dente beans will be hard to digest.
Turn off the heat and add all of the spinach; it will wilt quickly.
Squeeze the lemon just before serving. Enjoy!!
Serves 4
TOPIC: FIBER
RECIPE: CHICKPEA CHICK'N SALAD
1 14 oz can chickpeas, drained and rinsed
1 stalk of celery, diced
1/4 cup walnuts, chopped small
1/4 cup tahini paste
1 tablespoon dijon mustard (regular is also ok)
1/4 small red onion, diced
1 large dill pickle diced (or 2 tablespoons dill relish)
Heavy pinch of fresh ground pepper
pinch of salt
Directions
Mash the chickpeas with a potato masher, leaving some intact. Fold in the rest of the
ingredients and mix well with your hands.
Chill and allow flavors to develop.
Tomato, onion, greens and whole grain crusty bread to prepare. Yum!!
TOPIC: SOY
RECIPE: MARINATED AIR FRIED TOFU
1 block of extra-firm tofu, frozen overnight and then gradually defrosted in the
fridge for 24 hours
Marinade
1/4 cup coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)
1 tablespoon maple syrup
3 clove garlic, minced, optional
2-3 teaspoons sriracha (optional)
Easy Peanut Sauce
3 tablespoons of natural, creamy peanut butter (tahini or sunflower seed butter
for nut-free)
Juice of 1/2 lime
Zest of about 1/3 of a lime
2 garlic cloves, minced
1/2 " fresh ginger root, minced
1 tablespoon coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)
1 tablespoon maple syrup
1/4-1/3 cup water
Directions for Sauce
Add all the ingredients, except the water, to a small bowl and begin to whisk well.
Slowly drizzle in water as needed. Taste and adjust for flavor.
Can be used immediately or chilled for later.
Can be stored in the fridge in a sealed container for 5-7 days.
Makes nearly 1 cup
Directions for Tofu
Freezing and then defrosting tofu (regular, not silken) helps the tofu soak up more marinade.
When your tofu has thawed, you'll want to squeeze as much water out as you can - I use a tofu press and gradually increase pressure for about 30 minutes. Stand the tofu press up in the sink and allow the water to pour out gradually.
Next, add the marinade ingredients to a sealable reusable bag (Ziploc) and mix. Cut the tofu into cubes and add to the bag. Pull out as much air as you can and seal.
Gently massage with your hands, making sure all cubes are covered. Place in fridge for several hours.
Add tofu to a preheated air fryer at 425. Fry for 10 minutes, flip and 10 minutes more.
Drizzle with peanut sauce. Add brown rice, steamed veggies for a meal that really rocks.
BECOME A MEMBER!
Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.
As a member you get:
Complete library of all past virtual classes - stream them whenever you’d like!
Free access to upcoming virtual classes
Library of easy and quick recipes: 100 and growing
Access to private Facebook group
Monthly accountability check-in and support group Zoom call with Caryn
Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
A community of support