Our Vegan Breakfas Tofu Rancheros are the perfect meal for vegetarians, vegans, and even meat eaters! This delicious meal will have the family asking for seconds and possibly thirds! It is an awesome way to start your Taco Tuesday and is a staple in our house one to two times a week! Vegan tofu rancheros will be a family favorite and a great addition to your vegan Mexican recipe stash!

Video Overview

The total time for this meal is 30-40 minutes, prep to plate.

See the ingredients below to make the vegan tofu rancheros scrambled tofu:

• 1 tsp of olive oil
• ½ med. yellow onion, diced
• 1 14-ounce  block extra firm tofu
• 2 tbsp vegetable broth (more if needed)
• 1 tsp black salt
• 1 tsp ground cumin
• ½ tsp paprika
• ¼ tsp ground turmeric
• 3 tbsp nutritional yeast
• 1 tbsp lemon juice
• Black pepper to taste

Next, here are the ingredients for the rancheros:

(Use your favorite brand of vegan products for the ingredients below!)

• About 8-10 corn tortillas
• Vegetarian Refried Beans  
• Chunky salsa
• Fresh cilantro, chopped
• Avocado, sliced and sprinkle with pepper
• Cabbage or lettuce, shredded
• Radishes, sliced
• Green onions, chopped
• Lime wedges

Instructions for the Vegan Breakfast Tofu Rancheros!

1. Instructions for the scrambled tofu: Use a large skillet to heat your olive oil over medium heat. Add your sliced onion and sauté them for 3 to 4 min. Break up the tofu into the pan (as it cooks, it will start to look like scrambled eggs-ish!). Cook, stirring softly. Cook until your tofu is no longer releasing water and is starting to have a “cooked look,” about 10-15 minutes. While that’s cooking, combine your veggie broth, paprika, black pepper, cumin, and turmeric in a small bowl.

2. Once the tofu has cooked, add the broth mixture from your bowl. Cook for about 5 minutes more, until all of the liquid is absorbed. If it all begins to stick to your skillet, add another tbsp. of broth to help release from the pan and then also reduce the heat. Add your nutritional yeast and lemon juice and continue cooking for approximately 1 more minute. Remove your “scrambled eggs” from the heat. Cover the skillet to keep it warm while you prepare the rest of the meal.

3. To make the vegan breakfast tofu rancheros, start by heating a small pan over medium heat. Place one tortilla in your small pan and cook for about 1 min., flip it over, and then cook for about 30 seconds more. Move your tortilla to a plate and then cover with foil. Continue the process with the rest of the tortillas.

4.  Spread some of your vegetarian refried beans over each tortilla. Top with tofu scramble, a little salsa, and cilantro. If desired, you can also top with avocado slices, shredded cabbage, radish slices, and green onions. Serve right away with the wedge of lime. What’s even better, your leftover scrambled tofu can be kept in your fridge for 3 to 4 days.

For more vegan and vegetarian recipes, visit Got Glam and Happy Healthy Hub! You can also find more recipes like our vegan breakfast tofu rancheros here.

The post Vegan Breakfast Tofu Rancheros appeared first on Always Eat Good.

Video Overview

So here are some things asparagus can be used for that are a bit intriguing. Asparagus can be used…

1 – AS A DETOX

Asparagus contains 288 mg of potassium – which is known for reducing belly fat – and 3 g of fiber –  which cleanses the digestive system – per cup. It has almost no sodium so no bloating during PMS, no fat or cholesterol, and only 40 calories per cup.

2 – FOR ANTI-AGING PURPOSES

Besides potassium, asparagus is rich in vitamin A, folate, and glutathione – an amino acid compound with potent antioxidant properties; a must as an anti-aging deterrent since it protects cells from toxins such as free radicals.

3 – AS AN APHRODISIAC

Asperge is the French word for asparagus which also happens to be the slang term for penis. It is said to trigger the mind to have a physiological response  because of its shape making it a psycho-physiological aphrodisiac.

4 – AGAINST CANER

Asparagus is high in folate, now known to be an important protection against cancer.

5 – TO REDUCE PAIN AND INFLAMMATION

The folate in asparagus also helps reduce inflammation.

6 – TO PREVENT OSTEOPOROSIS AND OSTEOARTHRITIS

The vitamin K in asparagus has can help prevent osteoporosis and osteoarthritis. Vitamin K helps formation and repair of bones and is for the synthesis of osteocalcin. Osteocalcin is a protein in bone tissue on which calcium crystallizes.

7 – TO REDUCE HEART DISEASE RISKS

Once again, it’s the folate that has been shown to reduce the risk of heart disease.

8 – TO PREVENT BIRTH DEFECTS

As you can see, folates can do a lot for your health. Getting enough folate is even more important for women who either are, or plan to become pregnant. A folate deficiency has been linked to increased risks of Spina Bifida (a spinal cord birth defect) as well as Anencephaly (a neural tube defect). Folate also helps to regulate embryonic and fetal nerve cell formation and may aid in preventing premature births.

Okay, so when I was looking this up I got really curious about what folate actually is and where else I could find it.

Folate is naturally in leafy green vegetables, and citrus fruits. Folic acid, though said to be the same as folate, is actually the supplemental form. As usual, it’s best if you get your health benefits from its original source.

Here’s a recipe for you to try. Also, just as a tip, try to make sure your vegetables – when cooked – retain their crunch. If they are limp then most, if not all, of the nutrients have probably been cooked out of them.

Fettuccine Alfredo with Sun-Dried Tomatoes and Veggies

INGREDIENTS
8 ounces dried Fettuccine
1/2 cup dried tomatoes (not oil-packed), chopped
4 tablespoons butter
1 tablespoon olive oil
4 ounces fresh asparagus spears, trimmed
4 ounces fresh Brussels sprouts, trimmed and quartered
1 1/2 cups fresh broccoli florets
8 fresh mushrooms, sliced
2 tablespoons all-purpose flour
1 1/4 cups milk
1/2 cup finely shredded Parmesan cheese
1 1/4 cups milk
1/2 cup finely shredded Parmesan cheese
2 teaspoons finely shredded lemon peel

DIRECTIONS
1. Cook pasta according to package directions, adding dried tomatoes the last 2 minutes of cooking. Drain and return to saucepan; keep warm.
2. Meanwhile, in a large skillet heat 1 tablespoon of the butter and olive oil over medium heat. Add asparagus, Brussels sprouts, broccoli, and mushrooms. Cook over medium heat for 8 minutes or until vegetables are tender. Remove vegetables from skillet; set aside.
3. In same skillet melt remaining butter over medium heat. Stir in flour. Cook and stir 1 minute. Stir in milk. Cook and stir until thickened and bubbly. Stir in Parmesan cheese. Gently stir in pasta and vegetables. Stir in additional milk to reach desired consistency. Sprinkle with lemon peel and additional shredded Parmesan cheese. Makes 4 (1-1/2 cup) servings.

As usual, feel free to leave comments.

~Alancia M

Ramp up your asparagus intake with this delicious Asparagus snacks!

This Asparagus powder can also be added to smoothies, juices, and your everyday cooking!

The post SuperFood: A – Asparagus appeared first on Always Eat Good.

Raw Artichoke Salad with Parmesan and Mint

I have never eaten an artichoke…don’t judge me. I hear though, the heart of them are the part people enjoy the most.

After reading up on them, I’ve learned that only the heart of an artichoke can be eaten raw.

The leaves, however, are actually the most nutrient packed part of an artichoke.

Even though only the heart can be eaten raw, you can cook it so that the entire vegetable can be consumed.

(I’ll give a few recipes at the after I go over the health benefits.)

Video Overview

1. Artichokes are high in both antioxidants and fiber. A USDA study found that artichokes have more antioxidants than any other vegetable. Out of 1,000 different foods, they ranked seventh in a study of the antioxidant levels. In addition, one large artichoke contains a quarter of the recommended daily intake of fiber while a medium one has more fiber than a cup of prunes.

2. Artichoke leaves have been known to reduce bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).

3. Artichokes aid in the prevention and treatment of cancer.  Studies on artichoke leaf extract show that they induce apoptosis (cell death) and decrease cell proliferation in cancers such as prostate cancer, leukemia, breast cancer, and some others. An Italian study found that an artichoke rich diet reduces the risk of breast cancer.

4. Artichokes are good for both the liver and digestion. The meaty part of artichoke leaves contains a polyphenol antioxidant called cynarin which increases bile flow. T he cynarin paired with the antioxidant silymarin in artichokes are very beneficial to the liver. Studies show they could actually regenerate liver tissue. Artichokes are also a natural diuretic so they aid in digestion and improve gallbladder functions.

5. Last but most definitely not least, ARTICHOKES HELP HANGOVERS! Because artichokes help the liver the way they do, people have sworn by them as hangover treatments.

Here a few recipes…

Raw Artichoke Salad with Parmesan and Mint

SERVES 4
INGREDIENTS

2 lbs. baby artichokes (about 20)
2 lemons, halved
4 tbsp. extra-virgin olive oil
1/2 cup baby arugula
1/4 cup torn mint leaves
Kosher salt and freshly ground black pepper, to taste
2 oz. Parmesan, shaved thin with a peeler

INSTRUCTIONS

1. Trim away tough outer leaves of the artichokes to expose their tender pale green interior. Using a serrated-blade knife, cut off the spiky top third of the artichokes. Use a vegetable peeler to remove the tough outer layers around the base and stem. Squeeze 1 lemon into a bowl filled with cold water and submerge artichokes in the water.

2. Drain artichokes and pat dry with paper towels. Using a mandoline or a chef’s knife, cut the artichokes into thin slices and transfer to medium bowl. Squeeze remaining lemon and the oil over the artichokes; toss to coat. Add arugula and mint and season with salt and pepper; toss gently. Garnish salad with Parmesan shavings.

Chicken and Artichoke Fettuccine

SERVES 4
INGREDIENTS

Juice of 1 lemon
15 baby artichokes (about 2 lbs.)
3 tbsp. extra-virgin olive oil
4 cloves garlic, thinly sliced
2 dried mushrooms, such as porcini,
chopped (about 1⁄8 oz.)
1 small carrot, finely chopped
Kosher salt and freshly ground black pepper,
to taste
3 boneless, skinless chicken thighs (about 1 lb.),
cut into 1″ chunks
1 tbsp. tomato paste
1⁄4 cup white wine vinegar
4 tbsp. chopped tarragon leaves
3 cups chicken broth
1 lb. dried fettuccine
3⁄4 cup grated Parmesan

INSTRUCTIONS

1. Stir lemon juice into a medium bowl filled with water. Trim away tough outer leaves of the artichokes to expose their tender, pale green interior. (For illustrated, step-by-step instructions, see Trimming Baby Artichokes.) Put trimmed artichokes into lemon water; set aside.

2. Heat the oil in a dutch oven over medium-high heat. Add the garlic, mushrooms, and carrots and cook, stirring frequently, until soft, about 8 minutes. Season the chicken with salt and pepper. Increase heat to high and add the chicken and tomato paste; cook, stirring occasionally, until chicken is lightly browned, about 6 minutes. Add the vinegar and cook, stirring constantly, until liquid has evaporated, about 1 minute. Drain the artichokes and add them, along with 2 tbsp. tarragon and the chicken broth, to the pot. Bring broth to a boil and reduce heat to medium-low. Simmer until chicken and artichokes are very tender and the broth has reduced by half, about 40 minutes. Season with salt and pepper and set sauce aside.

3. Meanwhile, bring a pot of salted water to a boil over high heat. Add pasta and cook until al dente, about 7 minutes. Reserve 1 cup pasta water. Drain pasta and transfer to pot with artichoke and chicken sauce; set over high heat. Bring sauce to a boil, stir in 1⁄2 cup Parmesan and cook, tossing occasionally with tongs, until sauce thickens and clings to pasta, about 2 minutes. (If sauce is too dry, pour in a little pasta water.) Add remaining tarragon and season with salt and pepper. Transfer pasta to 4 bowls and sprinkle with remaining Parmesan.

Steamed Artichokes

SERVES 2
INGREDIENTS

2 large artichokes
1/2 tsp. kosher salt

INSTRUCTIONS

1. Bring 1″ of water to a boil over high heat in a 4-qt. saucepan. Place a small rack or steaming basket in bottom of pot.

2. Using a serrated-blade knife, cut off the stems of the artichokes so that they sit flat. Cut off top third of artichokes. Using kitchen shears, trim the pointed tops from the leaves. Transfer artichokes to the saucepan and sprinkle with salt; cover and steam over medium-high heat until tender, about 40 minutes. Using tongs, transfer artichokes to 2 plates. Serve with drawn butter or your favorite dipping sauce, if you like.

If you have any of your own recipes, please share.

To further level up your artichoke intake, why not snack on some delicious artichoke hearts or even supplement with artichoke extract? Below are our recommendations.

POSHI Artichoke Hearts Vegetable Snack

Stonemill Kitchens, Spinach, Artichoke & Parmesan Dip

Jarrow Formulas Artichoke 500 mg – Liver Support & Digestion Dietary Supplement

~Alancia M

The post SuperFood: A – Artichokes appeared first on Always Eat Good.

Video Overview

What you’ll need:
-1 can or package of tomato soup, variations encouraged (my fave is Trader Joe’s Organic Roasted Red Pepper and Tomato soup)
-1 Italian roll, sliced or 2 slices of miche bread
-1 Tbsp. of melted butter, stirred with a dash of garlic powder
-1oz Fontina cheese, thinly sliced
-1 slice Provolone cheese
-1 Tbsp. fresh Parmesan cheese, finely shredded
-3 fresh Basil leaves, chopped
-Salt and pepper to tasteGrab a saucepan or Panini pan and heat it to medium-low on the stove. Toss the butter into a coffee mug or microwave safe small dish and heat for 30 seconds, remove, add garlic powder and stir. While the pan heats, spread the garlic butter mixture onto one side of both pieces of bread. Place the bread in the pan, butter side up. After 1 minute, flip the bread and add the cheeses to one of the warmed sides without butter (leaving a teaspoon or 2 of Parm to sprinkle on the soup). Close the sandwich, lower the heat a tad, and flip the sandwich every 2 minutes until cheese is completely melted. If using a Panini pan, press the sandwich a couple of times on each side. Once the sandwich is golden and melty, remove from heat and set aside on a plate.

On the stovetop in a small pot or in the microwave in a bowl, heat a cup or two of soup (depends on the size of your appetite). Heat it on medium and slowly stir so that the soup does not boil or burn. If using a microwave, heat for 2 minutes on power level 8, stir, heat another minute, stir. Once heated thoroughly, remove the bowl from microwave or pour soup from the pot into a bowl. Add salt and pepper to taste. Garnish with the rest of the Parmesan and chopped basil.

Now that the grilled cheese has had time to cool, cut the sandwich into cubes. Lightly place the sandwich cubes atop the bowl of soup. Voila! The comforting and hearty tomato soup with grilled cheese croutons is ready to eat. Serve and enjoy.

This meal is also complimented by a bold glass of Cabernet Sauvignon, Chianti or pint of Stella Artois and small Caprese salad.

While this is super simple and easy,  we do have an instant version of our  Tomato Soup recipe from Campbell’s!

The post Meals for One: Tomato Soup With Grilled Cheese Croutons appeared first on Always Eat Good.