Pineapple Chicken Lettuce Wraps

We love a fresh and nutritious meal. These lettuce wraps provide complete protein with a sweet touch of fresh pineapple. Fresh, crunchy, and light meal, perfect to start the summer season. Welcoming the warmer weather!

 

Ingredients:

2 cups cubed cooked chicken breast

½ cup crushed pineapple, drained

¼ cup chopped pecans

¼ cup chopped celery

2 tablespoons chopped onion

2 tablespoons sweet pickle relish

½ cup plain Greek yogurt

¼ teaspoon salt and pepper

¼ teaspoon paprika

6 lettuce / romaine leaves

 

Directions:

1. Cube chicken, season with olive oil, salt, pepper

2. Cook chicken thoroughly on stove top

3. Mix chicken with pineapple, pecans, celery, and chopped onion, sweet pickle relish and Greek

yogurt

4. Season mixture with paprika

5. Serve in romaine lettuce leaves

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

Tropical Mango Smoothie (Vegan and Gluten Free)

Makes 1 large smoothie

Looking to incorporate an energizing breakfast into your morning meal routine? This tropical mango smoothie is ultra creamy, loaded with nutrients, and takes only minutes to make. I make this smoothie for breakfast a few times a week and love it because it tastes like a milkshake and is healthy too! With 5 servings of fruits and vegetables, this smoothie is an easy and delicious way to get more fruits and vegetables into your diet.

 

Ingredients:

2 cups fresh baby spinach
2 frozen bananas
1 cup frozen mango
2 tablespoons hemp seeds
1 medjool date, pitted
1 cup unsweetened soymilk
½ to 1 cup water

Directions:

  1. Add all ingredients to a blender and blend until smooth and creamy.
  2. Serve immediately and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Orange Tofu (Vegan and Gluten Free)

Orange chicken was one of my favorite dishes to enjoy growing up in my family’s Chinese restaurant. Since transitioning to a plant-based diet, I wanted to recreate this popular dish and utilize tofu as the protein source. I recommend using Twin Oaks extra firm tofu because its hearty texture produces crispy cubes of golden brown tofu when pan-fried. To make the sweet and savory orange sauce, mix together orange juice, rice vinegar, tamari, and spices. Serve this simple and flavorful orange tofu over a bed of fluffy jasmine rice.


Ingredients:

16 ounces extra firm tofu
2 tbsp. tamari
1 tbsp. coconut oil
1 cup orange juice
1 tbsp. rice vinegar
¼ tsp. garlic powder
¼ tsp. ground ginger
1/8 tsp. cayenne pepper
1 tsp. cornstarch mixed with two tsp. water


Directions:

  1. Cut tofu into small cubes and marinate in one tablespoon of tamari for 15 minutes
  2. Heat one tablespoon of coconut oil in a large pan over medium high heat. Add tofu and pan fry for 10-12 minutes until crispy and golden brown. Flip tofu every 2-3 minutes so all sides can get crispy. Once tofu is done cooking, transfer to a bowl.
  3. To make the orange sauce, combine remaining one tablespoon of tamari, orange juice, rice vinegar, garlic powder, ground ginger, and cayenne pepper. Mix well so all ingredients are well combined.
  4. Add sauce to the same pan and heat for 2 minutes. Whisk in cornstarch mixture and simmer for 3 minutes. Add tofu back to the pan and mix well to coat tofu evenly with sauce. Serve with rice and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Teriyaki Cauliflower Bites (Vegan)

These teriyaki cauliflower bites are full of flavor and are a healthy plant-based alternative to chicken wings. Cauliflower contains high amounts of vitamin C and is a good source of dietary fiber. Baking the cauliflower instead of frying it reduces the fat and calorie content of the dish. After the cauliflower has been baked, it becomes crispy on the outside and chewy on the inside. A quick and simple teriyaki sauce made from liquid aminos, water, ginger, and brown sugar adds sweet and savory flavor to the cauliflower. Serve these teriyaki cauliflower bites as an appetizer or as an entrée with rice.

 

Ingredients:

1 head cauliflower, cut into florets
½ cup unsweetened soymilk
½ cup water
¾ cup whole wheat flour
¼ tsp. pepper
¼ tsp. salt
¼ cup liquid aminos
½ cup water
½ tsp. ginger
1/3 cup brown sugar
¼ cup green onions, sliced

 

Directions:

  1. Preheat oven to 425 degrees.
  2. Prepare batter by mixing soymilk, water, whole wheat flour, pepper, and salt in a medium bowl.
  3. Dip each cauliflower floret into the batter so the whole floret is well coated. Gently tap off any excess batter. Transfer cauliflower to an oiled baking sheet.
  4. Bake cauliflower for 20 minutes. Flip cauliflower florets halfway through baking.
  5. While cauliflower is baking, prepare teriyaki sauce by mixing liquid aminos, water, ginger, and brown sugar in a small bowl.
  6. Dip each piece of cauliflower into the teriyaki sauce. Bake for 10 minutes.
  7. Drizzle any leftover teriyaki sauce over the cauliflower. Garnish with sliced green onions. Serve immediately and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

Mushroom and Leek Congee (Vegan and Gluten Free)

Makes 2-4 servings
Congee is a rice porridge dish typically eaten for breakfast in China and other Asian countries. Making congee is a simple process. All you have to do is boil a pot of rice and water and simmer the mixture until the rice becomes tender and silky. You can eat congee plain or add a variety of flavorful mix ins. Growing up, my mother would often make savory congee with chicken and egg. Congee is also great to eat if you are feeling under the weather because it’s light, comforting, and easy to digest. For this recipe, I added mushrooms, leeks, ginger, and liquid aminos to create a satisfying dish full of umami flavor.

 

Ingredients:

1 tablespoon Earth Balance butter
1 inch knob of ginger, sliced
1 large leek, sliced¼ pound shiitake mushrooms, sliced
¼ pound cremini mushrooms, sliced
1 cup jasmine rice, rinsed
8 cups water
1 tablespoon + 1 teaspoon liquid aminos

 

Directions:

  1. Heat Earth Balance butter in a large pot over medium heat. Add leeks and mushrooms and sauté for 5 minutes. Season with 1 teaspoon of liquid aminos. Transfer cooked leeks and mushrooms to a bowl and set aside.
  2. To the same pot, add rice, water, and ginger. Bring to a boil and then reduce heat to low. Simmer for 20 minutes.
  3. After 20 minutes, add in mushrooms, leeks, and 1 tablespoon liquid aminos. Stir to combine and simmer for 5 minutes.
  4. Ladle congee into a serving bowl and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Chocolate Mousse (Vegan and Gluten Free)

Makes 1-2 servings

Celebrate Valentine’s Day with this velvety, easy to make chocolate mousse recipe. This plant-based chocolate mousse starts with a base of high in fiber avocado and protein packed silken tofu. A combination of cacao powder and chocolate chips create a decadent mousse rich in chocolaty flavor. Serve this chocolate mousse with some fresh fruit such as raspberries or strawberries for a Valentine’s Day treat.

 

Ingredients:

1 avocado
1/3 cup silken tofu
3 tbsp. cacao powder
¼ cup + 1 tbsp. maple syrup
¼ cup chocolate chips, melted
Pinch of salt
Fresh raspberries

Directions:

  1. Add all ingredients to a food processor and puree until smooth.
  2. Transfer mousse to a serving glass and refrigerate for at least 4 hours.
  3. Top with fresh raspberries and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Tofu Noodle Soup (Vegan)

Makes 4-6 servings

There are few things more comforting than a big bowl of hot soup on a chilly winter evening. This tofu noodle soup is my take on the classic chicken noodle soup and is loaded with nourishing ingredients. The foundation of the soup begins with a mirepoix, which is a combination of onions, carrots, and celery. These three vegetables are high in fiber and add flavor and depth to the soup. Dried thyme has long been used for its medicinal properties and adds an earthy flavor to the soup. I love adding dried thyme to soup because it gives off a wonderful aroma that fills the whole kitchen. Smoked tofu has a savory, meaty flavor and can be found in Friendly City Food Coop’s refrigerated section. It is filled with nutrients such as protein, calcium, and iron. If you’ve never tried smoked tofu, I highly recommend using it in this recipe as it does a great job substituting for chicken.

 

Ingredients:
1 tbsp. olive oil
1 small onion, diced
1 cup carrots, chopped
1 cup celery, chopped
2 tsp. dried thyme
4 cups vegetable broth
4 cups water
8 oz. smoked tofu, diced
8 oz. dry fusilli pasta (penne pasta works well too!)
Salt and pepper to taste

 

Directions:

  1. In a large pot, heat olive oil over medium heat. Add in onion, carrots, and celery. Sauté vegetables for 5 minutes until slightly tender.
  2. Add in dried thyme and sauté for one minute until fragrant.
  3. Add vegetable broth and water and bring to a boil. Add in pasta and reduce heat to low. Add in smoked tofu.
  4. Simmer for 20 minutes until pasta is tender.
  5. Season with salt and pepper to taste. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Garlic Herb Hasselback Potatoes (Vegan and Gluten Free)

Makes 4 potatoes
Bake them, mash them, steam them….the possibilities with potatoes are endless! These garlic herb hasselback potatoes are crispy on the outside and tender on the inside. I like to use gold potatoes for this recipe because they have a buttery flavor and delicate skin. Avocado oil has a mild flavor and helps the potatoes become golden brown. This versatile oil has a high smoke point, which makes it ideal for high temperature cooking methods such as roasting and stir-frying. Try making these eye-catching hasselback potatoes and enjoy them as a side dish or appetizer.

 

Ingredients:

4 medium gold potatoes, washed
2 tbsp. avocado oil
1 tsp. dried oregano
1 tsp. dried parsley
4 garlic cloves, sliced thin
½ tsp. salt

 

Directions:

  1. Preheat oven to 425 degrees.
  2. In a small bowl, mix oregano, parsley, salt, and avocado oil.
  3. Slice the potato into ¼ inch slices, stopping just before you cut all the way through so that the slices stay connected at the bottom of the potato. You can use two chopsticks or two wooden spoons and place them on either side of the potato to act as a guide.
  4. Tuck slices of garlic in between slices of potato. Divide the herbed oil mixture and coat each potato evenly.
  5. Bake for 35-40 minutes. Serve immediately and enjoy!

 

 

 

Black Bean and Vegetable Soup (Vegan and Gluten Free)

Makes 4-6 servings
What’s more comforting than a hot bowl of soup on a cold Winter night? This hearty black bean and vegetable soup features a simple ingredient list and can be made in as little as 30 minutes. Black beans are an affordable and delicious way to incorporate more nutrients into your diet. Did you know a ½ cup of black beans has as much protein as an egg? Beans are also a great source of fiber and iron. Enjoy this flavorful and filling black bean and vegetable soup with a squeeze of fresh lime.

 

Ingredients:

1 tbsp. avocado oil
1 onion, diced
2 medium carrots, diced
1 bell pepper, diced
3 cloves garlic, minced
3 (15 ounce) cans black beans, drained and rinsed
1 tbsp. cumin
32 ounces vegetable broth
Salt and pepper to taste
1 lime, sliced

 

Directions:

  1. Heat a large pot over medium heat. Sauté vegetables in avocado oil for 6-8 minutes.
  2. Add garlic and cumin and sauté for 1 minute. Add vegetable broth and beans and bring to a boil.
  3. Reduce heat to low and simmer for 20 minutes.
  4. Transfer 2 cups of soup to a blender and blend until smooth and creamy. Add blended soup back to the pot and mix well to combine. Season the soup with salt and pepper to taste.
  5. Serve the soup with a squeeze of fresh lime juice and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Linguine with Creamy Beet Alfredo (Vegan)

Fresh beets are a wonderful treat this time of year and they make for a delicious and creamy alfredo sauce when roasted and blended with cashews. Their sweet, earthy taste adds freshness to the sauce while keeping it from becoming too heavy. When blended, the red beets create a vibrant fuschia colored sauce. Even picky eaters will be intrigued by the eye catching colored sauce and want to give it a try! I love serving this pasta with a sprinkle of Go Veggie Parmesan cheese (found in Friendly City’s refrigerated section!) and some roasted beets for garnish. Make mealtime exciting by whipping up this festive and flavorful dish.

 

 

 

Ingredients:

2 small red beets, washed and roasted at 450 degrees F for 1 hour
1 cup raw cashews, soaked in boiling water for 45 minutes
1 tbsp. nutritional yeast
1 tsp. garlic powder
1 tbsp. lemon juice
1 cup unsweetened soymilk, warmed
1 ½ tsp. Salt
¼ tsp. Pepper
1 pound linguine
Go Veggie Vegan Parmesan Cheese (Optional)

 

Directions:

  1. Fill a large pot with water and heat over high heat. Once boiled, add in linguine and cook until al dente.
  2. While linguine is cooking, drain soaked cashews. Add drained cashews to a blender with roasted beets (skins peeled), nutritional yeast, garlic powder, lemon juice, soymilk, salt, and pepper. Puree until sauce is thick and smooth.
  3. When pasta is done cooking, drain it and return it to the pot. Add in sauce and mix well. Serve with Parmesan and diced beets (optional). Enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.