1 Teaspoon Dried or 1 Tablespoon Fresh Chopped Thyme, Oregano or Parsley
INSTRUCTIONS
Drain all liquid from tofu. This should take about 20 to 30 minutes. Cut tofu into 3/4 inch thick slices. Place slices in a shallow dish. In a small bowl, beat together vinegar, mustard and herbs. Pour mixture over the tofu. Marinate tofu 30 minutes.
Preheat oven to 350°F. Line a large baking sheet with parchment paper. Remove tofu from the marinade and place on the baking sheet. Bake tofu until firm and lightly browned. This should take about 1 hour.
KITCHEN SUPPLIES: Baking Sheet and Baking Parchment Paper
This recipe is based on preference, andingredients you have on hand that don’t require cooking. Vegetables such as carrots and beets require more prep time, since you’ll have to either grate or slice them into bite size pieces. The point is to save time without sacrificing nutrition. Choose veggies that are quicker to preparefrom the suggested list of ingredients.
SUGGESTED LIST OF INGREDIENTS
Beans and Lentils (any type)
Salad Greens (any type)
Artichoke Hearts (plain, or marinated)
Grated Parmesan or Pecorino Romano Cheese
Olive Oil, Balsamic Vinegar, Apple Cider Vinegar or any favorite dressing
Ingredients 1 medium to large ripe banana 2 large eggs
Instructions Mash banana until it has a pudding consistency without lumps.
Whip or whisk the eggs until combined. Add eggs to the bananas and stir until completely combined. This produces a liquid-like batter
To prevent sticking, add oil to skillet on medium heat. Drop 2 tablespoons of batter into the skillet. It should start to sizzle. If not, turn up the heat slightly.
Fry in skillet until golden. Use oil to prevent sticking. Cook time: about 1 minute.
This cereal is high in fiber and very filling. You can use any nuts you like. The nuts, in this recipe are soft, but still crunchy. The recipe makes 3 cups of cereal. Experiment with the ratios to suit your taste.
Ingredient
1 Cup Raw Broken Cashews, Raw Broken Pecans, Raw Slivered or Cut Almonds 1 Cup Unsweetened Shredded or Flaked Coconut or use both 1 Cup Dates cut into small pieces or Seedless Raisins or combination of both Non Dairy Milk: Almond, Hemp, Oat, or Soy
Optional: Add sugar, xylitol or stevia to taste. Add salt to taste.
Optional: Add fresh fruit such as bananas, or berries.
Combine all ingredients. Store in air tight container in refrigerator. Use as needed.
Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.. For her complete bio, visit the About Page.
INGREDIENTS 1 package (12 oz) ground beef substitute* 2 Tbsp. vegetable oil 1 Tbsp. finely chopped garlic 1 tsp. ground cumin 1 tsp. dried thyme leaves 32 oz. vegetable broth 1 cup diced carrots 1 cup diced celery 1 cup dried green lentils 1 large bay leaf 1/2 tsp. salt 1/4 tsp. black pepper
*Lightlife.com sells vegan plant protein that substitutes for meat.
DIRECTIONS Pour oil into Dutch oven. Add garlic and sauté until lightly browned. Crumble the beef substitute over the garlic. Cook and stir over medium heat until browned (2-3 minutes). Add cumin and thyme leaves. Continue cooking, stirring frequently, 30 seconds to 1 minute. Add remaining ingredients. Bring to a boil; reduce heat to medium, cover and continue cooking for 15-18 mins. or until lentils and vegetables are soft. Serve with artisan bread.
Note: cooking time is shorter if you prepare the lentils and vegetables in advance.
KITCHEN UTENSILS Dutch Oven Measuring spoons and cups
White Button mushrooms are the most common variety of mushrooms sold in supermarkets. While shopping the produce aisle, you may have noticed other varieties, but don’t know what they are, or how they’re used. This post will help you identify other mushroom types, and inspire you to try something new.
Mushrooms are easy, and fast to prepare, and contain vitamins and minerals. Surprise your friends or family by serving a vegetarian hamburger made from a Portobello mushroom, or top a pizza with sautéed Shiitake mushrooms.
Mushroom Vegetable Stir Fry
How To Use Mushrooms
Pizza Topping
Salads
Soups
Pasta Dishes
Vegetable Dishes
Stuffed with Parmesan Cheese
Vegetarian Mushroom Burger
Varieties of Mushrooms
Shiitake Mushrooms are tan to dark brown in color, have a meaty texture, and rich flavor. The stems are curved, and the caps are shaped like an umbrella. Either saute, or stir-fry. There are about 41 calories in 4-5 mushrooms, with zero fat.
Cremini Mushrooms, are also known as Baby Bellas. They are the same size as White Button Mushrooms, but have a much firmer texture. Cremini Mushrooms are light tan, to dark brown in color. Four to five mushrooms contain about 23 calories, and zero fat. Saute, stir-fry, or broil.
Portabello Mushrooms have tan-colored tops, that measure up to 6″ in diameter. Texture and flavor is like meat. Grill, broil or roast. One mushroom is about 22 calories, with zero fat. Portabello mushrooms are used to make vegetarian hamburgers.
White Button Mushroomsare mild tasting. Four to five mushrooms contain about 18 calories, and no fat. When mushrooms are mentioned, this is the first one you’d think about, because they are the ones most commonly found in everyday cooking. Saute, or eat them raw.
Maitake Mushrooms have a rippling shape, and no cap. The flavor is rich and woodsy. Four to five Maitake Mushrooms contain about 31 calories, and zero fat. Saute.
Enoki Mushrooms have tiny button-shaped caps, with long, spindly stems. The flavor is mild and crunchy. Eat raw, or in miso soup. Four to five Enoki Mushrooms contain about 37 calories, and no fat.
Oyster Mushrooms aregray, pale yellow or blue, and have a delicate, velvet-like texture. Four to five Oyster Mushrooms contain about 25 calories, and no fat. Saute.
Beech Mushrooms are very small, have a crunchy texture, and white or brown caps. They have a flavor that is mild and nutty. Stir-fry, roast, or saute. Four ounces yields about 23 calories, and no fat.
Place your cursor over each photograph to identify the names of each mushroom group.
Shiitake Mushrooms
White Maitake Mushrooms
White Button Mushrooms
Beech Mushrooms
Cremini Mushrooms
Portabello Mushrooms
Oyster Mushrooms
Enoki Mushrooms
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
White Button mushrooms are the most common variety of mushrooms sold in supermarkets. While shopping the produce aisle, you may have noticed other varieties, but don’t know what they are, or how they’re used. This post will help you identify other mushroom types, and inspire you to try something new.
Texture and flavor is like meat. Grill, broil or roast. One mushroom is about 22 calories, with zero fat. Portabello mushrooms are used to make vegetarian hamburgers.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the 
Irene Pastore Fitness.com 