Easy Grilled Teriyaki Tofu w/ Quinoa & Broccoli

This is an incredibly easy and quick meal that is simple enough for a busy weeknight after a long day at work. Super healthy, this dish emphasizes plant-based protein, whole grains, and getting some greens in! Teriyaki sauce adapted from food.com.

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Hey everyone! I hope that the seep of fall is blossoming beautifully for you. The air here in Alaska is crisp and pungent with the perfume of wild, highbush cranberries.

We've been having a bit of storm this week, complete with powerful winds and angry rain; many of our leaves have already dropped from the trees. Fall in Alaska is about four days long and this intense wind has just given it a big shove, hurrying it along. It goes something like this:

• Day 1 of Fall - It starts to get real cold at night.

• Day 2 - The leaves turn banal yellow.

• Day 3 - The leaves turn pale brown.

• Day 4 - The (normal) wind and rain arrives; the leaves vacate the trees.

Yes, this is a 100% accurate representation of an Alaskan fall. We don't even count it as a season, it's so short and decidedly unremarkable. We only have three seasons up here. Breakup (spring), construction (summer), and winter. Now you know! I still love our fall though...

The end of construction season has the CSA we subscribe to in full swing with lots of fresh and yummy veggies like this broccoli. As our no-oil, whole foods diet trial continues, this made an excellent and quick weeknight dinner last week. I confess that I've had some slip ups here and there. Mainly a sneaky sneak of some vegan ice cream and bagged popcorn, etc. Todd for the most part has been doing pretty good on it. He made the vegan America's Test Kitchen pancakes (a former staple of his), which use coconut oil, for my non-hermit book club last week and had a few. He told me he did seem to feel worse after eating them, so maybe there is something to this whole oil thing with regards to it's inflammatory influence on rheumatoid arthritis.

I'm currently reading, The Other Side of Impossible: Ordinary People Who Faced Daunting Medical Challenges and Refused to Give Up by Susannah Meadows. It's collection of stories about families that have struggled with a chronic illness and sought out 'alternative' treatments when standard western medicine wasn't helping. It's pretty incredible how resilient these people are and I found Todd and myself relating to them in different ways. He's so incredibly enthusiastic and flexible, always willing to continue try this thing or that thing I read about in new study. And myself, unrelenting with research and constantly pouring through both anecdotal and scientific evidence regarding upcoming treatments for autoimmune diseases. #cantstopwontstop

A couple of the folks in the book have RA and I found it especially inspiring to read how they didn't stop trying to find a cure or at least something that helped them managed their pain and symptoms. No matter how bad it got, they were always hopeful that something had to give. It took me a long time to realize that we were the same. That's why we won't stop at just being vegan. If we need to cut out oil and adopt a low-fat, whole foods diet then we'll be there. It might seem extreme to some, but like the book states, until you're faced with the struggle of a chronic autoimmune disease and finding that nothing is working, not even harsh chemotherapy drugs and injectable biologics, you don't know what you wouldn't try if you even had the remote possibility at making a difference in your quality of life. 

The book actually centers on the caregivers of those suffering just as much as the victims, and how far they'll go to help their loved ones. It's really incredible at the hope and tenacity of these people. If you can relate in any way, I encourage you to pick up this book. 

Easy Grilled Teriyaki Tofu w/ Quinoa & Broccoli

Recipe by Kathleen @ Produce On Parade

This is an incredibly easy and quick meal that is simple enough for a busy weeknight after a long day at work. Super healthy, this dish emphasizes plant-based protein, whole grains, and getting some greens in! Teriyaki sauce adapted from food.com.

Ingredients

• 14 oz firm or extra firm tofu, pressed for 15 minutes then sliced into 4 rectangles
• 1 cup dry quinoa
• 1 ½ cup water
• 1 large broccoli head, chopped
• 2 tbsp soy sauce
• ½ cup water
• ¼ tsp ground ginger
• ¼ tsp garlic powder
• 3 tbsp brown sugar
• 2 tbsp agave nectar
• 1 tbsp cornstarch
• 2 tbsp cold water
• 2 green onions, sliced
• 1/4 cup chiffonade fresh basil
• dash of sesame seeds, for garnish

Cooking Directions

1. Press the tofu to remove water, then slice. Grill each slice in a nonstick grill pan over medium-high heat for about 5 minutes on each side, until they have nice marks. Remove from heat and set aside.
2. In a small saucepan, toast the dry quinoa over medium heat for about 1 minute then slowly add the water (carefully as it will spit in the hot pan). Bring to a boil over high heat with a dash of salt then reduce to a simmer and cover; cook for 15 minutes until all the water has evaporated. Remove from heat and fluff with a fork; cover and set aside.
3. While the quinoa cooks, chop the broccoli and steam for about 5 minutes until bright green and still retains some crunch. Remove from steam basket and set aside.
4. In a liquid measuring cup, whisk together the soy sauce through the agave. Bring to a boil over medium-high heat in a small saucepan. Whisk together the cornstarch and cold water then slowly whisk into the soy sauce mixture; simmer for a few minutes until thickened slightly. Remove from heat.
5. To plate, place ¼ of quinoa and broccoli in a shallow bowl, top with one rectangle of tofu, drizzle with the sauce then top with green onions, basil, and sesame seeds. Repeat with 3 more bowls. Serve hot.

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From The Viet Vegan - Grilled Tofu Soba Noodle Bowl with Greens

Greetings from Ohio! Yep, I'm a stateside little elf during this holiday season and having such a blast. Due to said fun, I'm pretty busy and I thought I'd invite over a dear friend of mine to keep you little snowflakes entertained. 

Lisa, from the Viet Vegan is such a treat. She's incredibly talented, with stunning photos and deliciously Asian-inspired vegan recipes. Her writing will keep you giggling all day until your co-workers give you the dreaded stink eye. So, I'll quit hogging my bloggin' BFF. Everyone, meet Lisa!

Hello Produce on Paraders! Paraders? Readers. Let’s go with readers.

Hello Katie’s lovely readers! My name is Lisa and I’m the over-sharing, feminist nerd behind The Viet Vegan (formerly known as Je suis alimentageuse). I’ve been an admirer of Katie’s food blog for a while now, her photography is awesome, her recipes look absolutely delicious, and she makes living vegan look so easy. I even bought Bogs ever since she did her winter gear post because they’re warm, not too shabby-looking, and vegan-friendly. Oh and since they’re made with stretchy material, they fit my calves! (which is a rare and momentous occasion).

I’ve got a soba noodle bowl for you today. It’s quick and easy, and only needs a minimal amount of prep the night before. I find noodle bowls so easy and comforting. They remind me of my childhood bi-monthly trips to Toronto’s Chinatown with my parents since we lived in a small town that mainly was all about meat and potatoes. After two hours of driving through sleet and snow (because Canada) and before we’d do groceries, we’d go for a big bowl of phỏ.

It was oddly comforting to be around the hustle and bustle of people who looked like me, slurping soup with chopsticks and Asian soup spoons. My hometown was super WASP-y and there were only two other Vietnamese families, and we all went to different schools. We all knew what hoisin sauce was, sriracha, and rice noodles and those fresh spring roll wraps that nobody had ever seen before. We’d come home with a big haul of things we couldn’t buy at home: banh mi sandwiches, bean sprouts, tamarind paste, and tofu.  

Glorious, glorious tofu.

Tofu has a bad reputation. People think it’s a tasteless block of whiteness. But only if you let it be that way! Tofu is like a big sponge, so in order for it to be able to soak up all the delicious marinade, it needs to be squeezed as dry as possible so that there’s room for marinade. If I knew more about physics, I’d say it has something to do with a saturation point. But I don’t know much about physics. So press your tofu so it can soak up as much flavour as possible.

Then you can eat it as it is, pan-fry, stir-fry, add to soup, sandwiches, but I love to grill it.

With a little sugar in the marinade, tofu gets a caramelized coating with beautiful charred marks that remind my taste buds that summer is coming closer day by day, even if dreary winter season is here. Adding frozen peas and fresh spinach adds a pop of colour to the soba noodle bowl, but you can always add in your favourite veggies. Red cabbage, carrots, bean sprouts, cucumber… Add whatever you want.

Just don’t forget the tofu.

Grilled Tofu Soba Noodle Bowl with Greens

Serves 4

Ingredients:

For the Marinated Tofu

• 1 block extra firm tofu (I used Organic Soyarie 350 g)
• ½ cup tamari
• 1 cup filtered water
• 1 tsp grated ginger
• 2 cloves garlic, minced
• ·1 tbsp agave nectar or maple syrup

For the Dressing:

• 1 ½ tsp grated ginger
• 1 tbsp toasted sesame oil
• 3 tbsp lemon juice (juice of 1 lemon)
•  1 tbsp tamari

For the Bowl: 

•  4 servings of buckwheat soba noodles
• 1 cup frozen peas or edamame
• 3 cups fresh spinach, packed
•  sesame seeds to garnish

Directions:

To prepare the tofu the day before:

1.      Wrap the tofu in a clean and dry tea towel, paper towel, or dishcloth. Press between two flat surfaces (say two cutting boards) and place a heavy object on top, such as a couple cans of beans. Allow the tofu to be pressed for at least half an hour to get as much liquid out as possible.

2.      Prepare the marinade in a container that’s at least 2 inches deep.

3.      Cut the tofu into triangles (first in half, then cut those two halves diagonally to get the triangle shape. Slice each triangle until about 1/3 inch thick. Layer the tofu into the marinade and chill overnight for at least 8 hours.

To prepare the bowl:

4.      Combine all ingredients for dressing and whisk well. Set aside.

5.      Preheat a grill pan (or BBQ). Add adequate oil to the grill. Place marinated tofu on the grill. Flip once char marks appear. Continue cooking until both sides are well done. Remove from grill.

6.      Bring a large pot of water to a boil and add soba noodles. Cook for about 5 minutes, until almost cooked.

7.      Add frozen peas and cook until bright green. Quickly add the spinach, stir, and turn off the heat. Wait about 30 seconds until the spinach turns bright green and drain. Run cold water to shock and halt the cooking process so the greens stay bright.

8.       Divide soba and greens between four bowls and add the dressing on top.

9.      Sprinkle sesame seeds to garnish.

10.  Enjoy!

Lisa Le is the blogger behind The Viet Vegan. She’s a self-proclaimed feminist, vegan, and nerd who loves Star Trek and food in bowls. To see more of her recipes and reading about her life, visit her at The Viet Vegan. 

Thank you, Lisa, for visiting and for such a fantastic recipe. Long live the tofu soba noodle bowl!

Quinoa With Grilled Veggies & Ginger Nectarine Sauce

So, I got Todd a grill for our one year anniversary and by gosh we've been using it! Even with the monster mosquitos we've been having. Anyways, I've got a slam dunk, delish grilled dinner to share! Quinoa With Grilled Veggies & Ginger Nectarine Sauce, whew! I'm sorry I couldn't shorten it. I tried people! I even had to leave out tempeh from the title. Poor tempeh. Poor, poor tempeh. I know Todd and myself were a little clueless at first as to what to grill, you know, being vegan and all. A grill is for like, meat...right? Ummm, yea if you want to put yourself at an increased risk for cancer! And if you're pregnant, stay away! Even just smelling grilled meat apparently poses the same risk as consuming it. Seriously. Check that shit out here and specifically regarding breast cancer, here. Really, you need to check it out. Don't be mad at me, I'm just the messenger and hey, a mammographer too. Anywho, never fear, this recipe was simply perfect and it will not increase your risk of developing cancer. That's right people grilled tempeh and vegetables did not have cancer-producing substances. This was actually tested. So grill away on those veggies! Oh, the more we know.

So, you can thank me for helping keep you happy and healthy. This grilled dish is light yet satisfying, and fresh but with a smoky influence. The ginger nectarine sauce lends a creamy richness. So keep cancer at bay and grill away. Hey, a rhyme!

Quinoa With Grilled Veggies & Ginger Nectarine Sauce

Adapted from the ever-inspiring, The First Mess

Serves 3-4

• Grillings
• 1 head of cauliflower (cut special - see instructions)
• 1 block of tempeh, cut into 4 triangles
• 3 large handful of leafy greens (spinach, kale, swiss chard, etc.)

• Marinade
• 2 Tbsp. grapeseed oil
• juice from 1 lime
• a splash of soy sauce
• 4 green onions, chopped large
• 1/2 tsp. chili paste
• 1 thumb sized piece of ginger, peeled and chopped large
• 2 cloves of garlic, cut in half
• 6 sprigs of fresh thyme, de-stemmed
• 1 Tbsp. maple syrup
• sprinkle of salt and pepper

• Sauce
• 1 nectarine, pitted and sliced
• 1 shallot, chopped large
• 1 thumb sized piece of ginger, peeled and chopped large
• 1 tsp. miso paste
• 2 Tbsp. rice wine vinegar
• 1 tsp. sesame oil
• 1/4 cup olive oil
• sprinkle of salt and pepper

• Base
• 1 cup dry quinoa (or couscous, lentils, etc.)

* First a note about the grapeseed oil. It's used in grilling because of it's high smoke point. I recommend purchasing it if you don't have it. It's probably just hanging out by the olive oil in your local store. No biggie.

To start, wash the cauliflower. Cut off any excess stem on the bottom just very slightly, ensuring to leave the stem intact. I learned this the hard way. My poor cauliflower broke apart because I did not have this insight and thus you'll see the tin foil with small pieces of cauliflower in it. Or should you prefer your cauliflower this way, then go ahead and chop that stem off! Cut the tempeh into four large triangles. Arrange both in a large casserole dish and set aside.

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Onto the marinade. Don't skip this. It's super easy and it only needs 30 minutes. To quote Nike, "Just Do It". Add all the marinade ingredients into the blender and blend, blend, blend until silky smooth. Pour the marinade over the cauliflower and tempeh and allow to sit for 30 minutes.

[gallery type="rectangular" ids="1245,1244"]

While the marinade is doing it's thing, get ready to make the sauce. This is also, obviously, very simple. Just throw all the ingredients into the blender and blend until very smooth. If you want a thinner sauce, feel free to add a little bit of water. Taste and adjust according to your personal preference.

[gallery type="rectangular" ids="1247,1240"]

Onto the quinoa. Rinse the quinoa with cold water. Spray a small pot with nonstick cooking spray and add 2 cups of water, followed by 1 cup of dry quinoa and a dash of salt. Over high, bring to a boil then turn to low, cover and allow to simmer for about 15 minutes. Once finished, remove from heat, uncover and fluff with a fork.

After the marinating is finished, and while the quinoa is cooking place the cauliflower steaks and tempeh directly on the grill. For smaller pieces, place them on a large piece of tinfoil, this is also where the greens will be wilted. Allow the cauliflower and tempeh to cook about 5 minutes on each side, depending on your grill. It could take a bit longer, just don't let it burn.

If you have a grill, you probably know how to use it. When the larger pieces are done, removed them. The smaller pieces will take longer than the larger pieces. When the little pieces are almost done, pile on the leafy greens over them. Allow the greens to wilt, this should take just a few minutes. You can use the grill cover if you desire. There's no real science to this people, just grill as you please! Don't forget about the quinoa though! We grilled us some yummy corn, too.

To serve, lay a third of the quinoa on a plate followed by the leafy greens, then the cauliflower and tempeh and finally, drizzle with the ginger nectarine sauce. Garnish with black sesame seeds and sliced green onions if you wish!

Grilling vegan never tasted so good. Who needs meat when you can have this? Save an animal and yourself.

Quinoa With Grilled Veggies & Ginger Nectarine Sauce

Author: Katie - Produce On Parade

Serves: 3-4

This grilled dish is light yet satisfying, and fresh but with a smoky influence. The ginger nectarine sauce lends a wonderful richness.

Ingredients

• ---Grillings---
• 1 head of cauliflower (cut special - see instructions)
• 1 block of tempeh, cut into 4 triangles
• 3 large handful of leafy greens (spinach, kale, swiss chard, etc.)
• ---Marinade---
• 2 Tbsp. grapeseed oil
• juice from 1 lime
• a splash of soy sauce
• 4 green onions, chopped large
• 1/2 tsp. chili paste
• 1 thumb sized piece of ginger, peeled and chopped large
• 2 cloves of garlic, cut in half
• 6 sprigs of fresh thyme, de-stemmed
• 1 Tbsp. maple syrup
• sprinkle of salt and pepper
• ---Sauce---
• 1 nectarine, pitted and sliced
• 1 shallot, chopped large
• 1 thumb sized piece of ginger, peeled and chopped large
• 1 tsp. miso paste
• 2 Tbsp. rice wine vinegar
• 1 tsp. sesame oil
• 1/4 cup olive oil
• sprinkle of salt and pepper
• ---Base---
• 1 cup dry quinoa (or couscous, lentils, etc.)

Instructions

1. Wash the cauliflower and cut off any excess stem on the bottom just very slightly, ensuring to leave the stem intact.
2. Cut the tempeh into four large triangles. Arrange both the tempeh and cauliflower in a large casserole dish and set aside.
3. For the marinade, add all the ingredients into the blender and blend. Pour it over the cauliflower and tempeh and allow to sit for 30 minutes.
4. For the sauce, add all the ingredients into the blender and blend until very smooth. If you want a thinner sauce, feel free to add a little bit of water.
5. For the quinoa, rinse with cold water. Spray a small pot with nonstick cooking spray, add 2 cups water and 1 cup dry quinoa and a dash of salt.
6. Over high, bring to a boil then simmer, covered for 15 minutes. Once finished, remove from heat, uncover and fluff with a fork.
7. Place the cauliflower steaks and tempeh directly on the grill. For smaller pieces, place them on a large piece of tinfoil, this is also where the greens will be wilted.
8. Allow the cauliflower and tempeh to cook about 5 minutes on each.
9. When the little pieces are almost done, pile on the leafy greens over them. Allow the greens to wilt, this should take just a few minutes.
10. To serve, lay a third of the quinoa on a plate followed by the leafy greens, then the cauliflower and tempeh and finally, drizzle with the ginger nectarine sauce.
11. Garnish with black sesame seeds and sliced green onions if you wish!

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