Delicious and nutritious foods are among the greatest pleasures on Mama Earth. Sharing marvelous meals that you prepare with loved ones and even acquaintances improves your health and happiness. Also, giving food to hungry people is a good, decent thing to do.
Growing up on my parents’ farm, I did not cook because my dear mother and older sisters were such talented chefs. That didn’t mean I could just wash my hands and sit at the table. I watched and prepped and listened.
When I was a student, there was not a lot of time or money. So, I bought cheap stuff like tofu, lentils, brown rice, pasta and overripe fruits in the discount bins at the health food store and transformed them into easy, soulful, satisfying vegan meals. Whether you are a student, working outside your home or a hard working stay at home mom or dad, these recipes will become your “go-to” meals.
Shopping List
(TIPS)
*** If you’re on a budget, buy in bulk dried goods like pasta, rice and nuts when they are on sale. Check the price per pound or kilo.
*** Buy organic. Who wants to eat poisonous pesticides?
*** If you have access to any piece of earth, grow your own. Homegrown veggies, fruits and herbs taste so much better and save you money. Close second are local farmers’ markets.
Shopping List/Ingredients
Pasta $1.50 16 oz
Cold pressed extra virgin olive oil $9
24 oz
Balsamic vinegar $2.00
14 oz package tofu $2.00
6 or 7 ripe tomatoes about 2 lbs $3.00
1 zucchini or 1 cucumber 50 cents
1 carrot 50 cents
1 papaya $3.00
1 peach 50 cents
1 onion 50 cents
1 clove garlic 50 cents (you only need 2 small pieces. There are about 8 pieces in each clove of garlic.)
Fresh Italian basil, oregano and thyme (from your garden) Free OR
dried Italian seasoning $1.00
TOTAL = $24. (You will have plenty olive oil, vinegar and garlic left over for future meals.)
Recipes
Appetizer
Zucchini and tomato with vinaigrette
(You can substitute cucumber for the zucchini.)
Cut off the end of one zucchini or cucumber. Using a mandolin, carefully thinly slice the zucchini or cucumber so it’s shaped like lasagna. (If you do not have a mandolin, you can use a sharp knife.) If the zucchini or cucumber is large, cut the sliced pieces in half. Using a knife, slice two medium tomatoes. Place one slice of zucchini or cucumber on serving dish, then one slice of tomato on top, then keep layering.
Vinaigrette
Put one teaspoon honey in small bowl. Add 1 tablespoon balsamic vinegar. Stir well. Whisk in 2 tablespoons cold pressed extra virgin olive oil. Spoon the vinaigrette around the zucchini and tomato. Place a few pieces of fresh basil on top. (Optional) and serve.
Pasta with sautéed tofu, fresh tomatoes, carrot, onions, garlic and herbs
Preheat oven 400 F or 200 C.
Pour 1 tablespoon olive oil on large baking dish or oven proof cookie sheet and spread evenly. (NOTE: If you are using dry Italian seasoning, sprinkle one heaping teaspoon of Italian seasoning evenly over the oiled baking dish or cookie sheet.)
Rinse 5 ripe medium tomatoes. Place 1 tomato on cutting board and cut in half. Place cut half on oiled dish or cookie sheet. Repeat with remaining tomatoes. Chop one carrot into about 8 pieces and place
on same dish or cookie sheet with tomatoes.
Roast for 20 to 25 minutes. Remove from oven and let cool.
While that’s roasting, place 2 tablespoons olive oil in heavy iron frying pan medium heat. Cube 7 ounces firm or extra firm organic tofu. Sauté in hot oil until lightly brown then turn so they can brown on other side. Remove tofu from pan and turn heat to low. Place one small chopped onion in oil and cook low and slow for 15 minutes until onions are translucent ( clear and soft). Put 2 cloves ( small pieces) chopped garlic in oil with onions and sauté for 1 minute. Garlic burns quickly, so so not cook for more than 1 minute. Turn heat off.
After tomatoes are cool, remove skins from tomatoes and discard skins. Place roasted tomatoes, juice from the roasted tomatoes and roasted carrots in blender. Add 2 tablespoons fresh Italian basil, 2 tablespoons fresh oregano and 1 teaspoon fresh thyme to blender. (If you used dried Italian seasoning while roasting, do NOT add fresh herbs in the blender.) Add 2 tablespoons olive oil and sea salt and freshly ground black pepper to taste. Purée for 10 to 15 seconds for a chunky sauce; 20 to 30 seconds for smoother sauce. (Pour unused sauce in a jar with tight fitting lid and refrigerate.)
Cook pasta according to directions on package.
Turn stove back on under the onions and garlic in frying pan. Add sautéed tofu and sauce. Simmer on low heat for 5 minutes.
Strain pasta and place portion on plate. Spoon some pasta sauce and tofu over the pasta. Drizzle with a small amount of olive oil. Garnish with fresh basil and fresh oregano. (Optional)
TIP: Go easy on the pasta and fill up on fruits and veggies (low calories, high energy:)
Dessert
Papaya and Peach
1 ripe papaya
1 ripe peach
Peel and slice papaya. Remove seeds. Slice into 1 inch pieces. Place 3 slices of papaya atop each other forming a stack. Peel, slice and core peach. Cut in half. Place half peach in center of stacked papaya.
(Copyright 2016 All rights reserved.)