Strawberry-Banana Smoothie

Strawberry-Banana Smoothie

It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.

½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.

Preparation Time: 5 minutes
Total Time: 5 minutes

382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.

Fresh Lime-Vanilla Yogurt Smoothie

Fresh Lime-Vanilla Yogurt Smoothie

Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.

4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt

Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.

Makes 1 serving.

Preparation Time: 5 minutes
Total Time: 5 minutes

215 calories, 33.25 grams protein

Herb Baked Tomatoes

Herb Baked Tomatoes

When tomatoes are fresh and in season there is nothing better to enjoy – and this is a perfect way to highlight their flavor. Roasting them really brings out their flavor, and it is also a good way to make even uninspiring winter tomatoes taste great! You can add more fresh herbs to this dish, but do so after roasting or else they will burn. I use an olive oil spray which reduces the amount of oil you need to use to coat the tomatoes, but brushing or drizzling the oil on works just fine – just watch the amount you use. I like serving these tomatoes piping hot with fresh Mozzarella cheese and a simple spinach or Mesclun salad to balance out the meal - but they are also good if you want to make them in advance and enjoy them at room temperature. I try to keep side dishes in the 50-calorie range (or even lower), and this one fits the bill well. Usually I will choose a pretty small tomato for myself and be even lighter with the olive oil for “my” tomato and give my family or guests the larger, more calorific ones.

6 medium ripe tomatoes (156 calories, 6 grams protein)
Coarse sea salt
Freshly ground black pepper
1 tablespoon herbes de Provence or favorite herb mixture
1 tablespoons olive oil (119 calories)

Preheat the oven to 400 degrees and lightly grease a baking dish. Cut the tops off of each tomato, making sure to remove the entire stem. Place the tomatoes in the prepared dish and sprinkle liberally with salt, pepper, herbs, and the olive oil. Bake for 15-20 minutes, or until the tomatoes are soft, but still hold their shape. Serve hot.

Makes 6 servings.

Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes

312 calories and 6 grams protein total.
52 calories and 1 gram protein per serving.

Strawberry-Watermelon Frozen Yogurt

Strawberry-Watermelon Frozen Yogurt

I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.

1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt

Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.

Makes 1 serving.

Preparation Time: 5 minutes
Total Time: 5 minutes

209 calories, 32 grams protein

Garlic-Broccoli Tofu Stir Fry

Garlic-Broccoli Tofu Stir Fry

I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.

Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)

Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.

Makes six servings.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes

639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving

How to Firm Up Tofu

How to Firm Up Tofu

Years ago I had a friend tell me that compressing tofu and removing as much liquid made a huge difference in the texture and consistency. I was doubtful, but luckily I followed her advice and agree – it does make a huge difference. Now I always do it when I need to work with a firm tofu – whether it is frying, grilling, baking, or even eating diced in a warm or cold salad. It does not take much work, and the long preparation time is simply because the more it sits, the more solid it will become. I like to let the tofu compress for 24 hours, but even as little as half an hour can make a big difference! Patting the whole block and even the chunks or diced pieces dry with several paper towels does also help a lot, especially if you are browning it rather than cooking it over moist heat.

The concept is quite simple – put a heavy object on the tofu and allow the liquid to drain from the tofu. If you leave the tofu sitting in the water that is pressed out it will just reabsorb it all. Another key component is that, unless you are only compressing for two or less hours, you will need to refrigerate the tofu and somehow make sure the tofu is wrapped to make sure it will not absorb random flavors from your fridge.

Doing this can be a little bit tricky, and it took a while to figure out a way to arrange things. I started out using a regular, large strainer with a rounded bottom placed in a huge plastic bowl with a lid. It worked, but the tofu did not compress as well because it was not on a flat surface and the bowl took up a huge amount of room in my refrigerator. I then bought a collapsible strainer - which I left collapsed to make a flatter surface, which worked better and took up less space – but it still took up a lot of space and it did not drain as well.

The third thing I used was a old stainless steel vegetable steamer (without any posts) like this one. That was OK, but not perfect – it took up a lot less room, but still did not provide a flat surface.

The fourth, and final solution, which I have been using for over three years now is an 11” silicone vegetable steamer It is the perfect size, and because it is silicone it presses perfectly flat under the weight of the tofu so you get the best compression – while also being soft and flexible enough to conform to whatever size container you have on hand to store the tofu in.

Other people use all sorts of different things, from a splatter guard, mesh wrapped around the edge of a bowl, even a plastic plate that they poked holes into – but the key thing is to make sure the tofu can drain well and not pick up any funky odors from the fridge. You can also wrap the tofu and strainer in a plastic bag or plastic wrap rather than using a container and just place whatever you are using to weigh down the tofu on top of the plastic.

And speaking of whatever to use to compress the tofu – there are lots of options. Basically anything heavy works great! I typically just throw a 10” plate on top and pile random jars and bottles that are already in my fridge on top of it, but I know people use books, bricks, stones, a bowl full of water, heavy pans, and in one memorable story, a toddler who was on “time out.”

While this description seems to take forever, the process really is simple and takes about two minutes to put together.

1. Find a surface that will strain out the liquid the tofu will release and place it on a plate or bowl that can catch that liquid.

2. If your straining surface is large enough, cut your tofu in half to form two flat, wide rectangles. If you have a larger surface, cut your tofu into even smaller pieces. Place all the pieces on the straining surface.

3. If refrigerating, place everything in an airtight container (leaving room for whatever you are going to use as a compression weight), tightly seal it in a plastic bag, or wrap it with plastic wrap.

4. Place a plate, bowl, pan, or pot with a flat bottom larger than the surface area of the tofu on top of the tofu. Fill with whatever heavy things you have on hand.

5. Let sit for at least one hour, and up to 48 hours. If you are compressing for more than 2 hours, make sure to place the tofu in the refrigerator.

6. Before cooking, pat the rectangles dry with paper towels or clean dish towels. Cut the tofu as directed in your recipe and then pat thoroughly dry again.

Vegetarian “Oyster” Sauce

Vegetarian “Oyster” Sauce

I do really like oyster sauce, and use it in a lot of Asian inspired recipes. However, the commercial versions are not vegetarian and frequently have lots of corn syrup and/or sugar added to them. This does not taste exactly like oyster sauce (which is not surprising given that a lot of the flavor does come from oysters) but does make for a fantastic substitute and very tasty sauce. You can add it to stir fries, drizzle it on cooked vegetables, serve with seafood, chicken, sliders, or burgers, and of course, use it as a substitute for traditional oyster sauce. This is exactly how I make it every time, and I think it is the best version I have tried, but you can make a very good sauce using other types of broth or bouillon. If you cannot find the black beans, you can use a brown or black bean sauce that you can find in the Asian section of your local grocery store – but they almost always have sugar or corn syrup added to them. I love the Better Than Bouillon soup bases, and use them all the time – but you can use your favorite broth, stock, or bouillon – just make sure it is a very strong ½ cup of broth that you end up starting with.

½ cup plus 1 tablespoon water, divided
2 teaspoons vegetarian beef, mushroom, or vegetable bouillon concentrate (for testing we used Vegetarian “No Beef” Better Than Bouillon) (20 calories, 2 grams protein)
2 finely ground Chinese fermented black beans(35 calories, 4 grams protein)
1 tablespoon granular sugar substitute (for testing we used Erythritol) (5 calories)
2 tablespoons low sodium soy sauce (20 calories, 2 grams protein)
1 tablespoon mirin (25 calories)
1 ½ teaspoons cornstarch (8 calories)


Heat ½ cup water to boiling in a small, heavy saucepan and add the bouillon and black beans. Bring to a boil, then add the soy sauce, mirin, and sugar substitute. Return to a boil, then reduce the heat to low and simmer for at least 15 minutes. Before serving or preparing to chill for future use, mix together the remaining tablespoon water and cornstarch in a small bowl and whisk into the sauce. Cook, stirring constantly, over medium heat until the sauce has thickened. Serve immediately, or cool and store in a tightly sealed container in the refrigerator for up to a week.
Makes about 1 cup sauce.

Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes

113 calories and 8 grams protein total
14 calories and 1 gram protein per tablespoon