Herbed Tofu Marinara

Meaty Marinara
Who knew tofu could taste so hearty and meaty? In this simple but scrumptious recipe from Candice Kumai,  tofu is used to create an incredible meat-free marinara sauce.

Herbed Tofu Marinara
Gluten Free
Serves 1

Ingredients--
1 garlic clove, minced
3 oz. light firm tofu (like the kind by Mori-Nu)
3/4 cup crushed tomatoes
1/4 tsp. dried oregano
1/2 tsp. balsamic vineger
salt & pepper
1 package Miracle Noodles
a few leaves fresh basil, chopped

1. Spray a medium saucepan with nonstick spray and heat over medium-high heat.

2. Add the garlic, and cook until fragrant, about 30 seconds.

3. Use a fork to crumble the tofu and then add to pan.

4. Add the tomatoes, oregano, and 1/4 tsp salt. Bring to a summer, then reduce heat to medium low, and cook until the sauce has reduced and thickened slightly, about 15 minutes. Stir sauce occasionally.

5. Stir in the vinegar and turn off the heat.

6. While the sauce cooks, prepare the noodles. Drain miracle noodles and pat dry with a paper towel. Use kitchen shears to cut up noodles into more manageable pieces. Place in a microwave safe bowl and season with salt and pepper. Microwave 1 minute. Stir noodles, and microwave for 1 more minute.

7. Plate the noodles, and top with sauce. Finish with fresh basil, to taste.

Nutrition Information--approximately 95 calories per serving.

Spicy Bok Choy Saute

Bok Choy 101

Bok Choy is a tasty vegetable found in many Asian dishes that has two distinct flavor profiles. The crisp stems can be chopped up and sauteed almost like a onion while the tender leaves can be gently wilted similar to spinach. Bok choy can be found in most grocery stores and is usually quite reasonably priced.It's  extremely low in calories and full of nutrients. In this  recipe, both parts of the bok choy are utilized to create a spicy and simple side dish.

Spicy Bok Choy Saute

Gluten Free

Serves Two 

Ingredients--

1 bunch bok choy

2 garlic cloves, minced

1 tablespoon fresh ginger, grated

1/4 tsp. red pepper flakes

1+ tbsp. gluten free soy sauce

1. Thoroughly wash the boy choy, being sure to remove all dirt from leaves. Use a knife to separate the leaves from the stems. Slice the stems in half lengthwise and cut into 1/4 inch half moons widthwise. Coarsely chop the leaves into 1/2 inch pieces.

2. Spray a large skillet with nonstick spray. 

3. Add the bok choy stems and saute for 3 minutes. 

4. Add the garlic, ginger, and red pepper flakes. Saute for 1 minutes.

5. Add the bok choy leaves and 1 tbsp. of soy sauce. Saute until leaves are wilted, about 1 minute. Add a splash more soy sauce, if desired. 

Nutrition Information--approximately 25 calories per serving

Pumpkin Salsa Sandwich

Sassy Sandwich

The pumpkin-salsa sandwich is a slightly strange invention that tastes incredibly creamy and decadent. The combination of pumpkin, salsa, and various spices creates a tasty treat that's messy and fun to eat. The addition of the egg patty adds another layer of flavor plus a nice protein boost.

Pumpkin Salsa Sandwich
Gluten Free
Serves One

Ingredients--
2 tbsp. pure pumpkin puree
2 tbsp. fresh, refrigerated salsa
1 tsp. hot sauce
1/8 tsp. cumin
1/8 tsp. chili powder
1/8 tsp. garlic powder
salt & pepper
2-3 cremini or button mushrooms, thinly sliced
1/4 cup liquid egg substitute
2 slices gluten free sandwich bread
2 tsp. Promise butter spread

1. In a small pot, stir together pumpkin, salsa, hot sauce, and spices (cumin, chili powder, garlic powder, salt and pepper). Bring to medium- low heat. Let the ingredients heat through, stirring occasionally, while the rest of the ingredients are prepared.

2. Spray a small pan with nonstick spray and heat over medium-high heat. Add the mushrooms and spread evenly in the pan. Let the mushroom cook, without stirring, until golden, 3-4 minutes. Stir mushrooms, and cook until golden on all sides, 3-4 more minutes. Season with salt & pepper, then transfer to small dish. Wipe out pan and save for cooking the sandwich later.

3. Spray a microwave-safe cereal bowl with nonstick spray. Add egg substitute and season with salt and pepper. Microwave for 1 minute, then shake bowl gently to stir egg. Microwave for 15-30 seconds more or until firm, egg patty is formed.

4. Spread 1 tsp of Promise on each slice of bread and place buttered side down on cutting board. Spoon pumpkin/salsa mixture on one slice of bread. Top with mushrooms. Gently pick up egg patty and place on top of mushrooms. Top with remaining slice of bread, buttered side facing out.

5. Respray small pan and heat over medium heat. Place sandwich in pan. Cook 3-4 minutes or until golden and toasty. Carefully flip sandwich, and cook for an additional 2-3 minutes.

6. Plate sandwich, slice diagonally and serve.

Nutrition Information--approximately 185 calories per sandwich

Gluten Free Flatbread

Flatbread in a Flash

Here's another ingenious recipe from Robin Ryberg that utilizes the microwave to create amazing gluten-free bread. Today's bread is a scrumptious flatbread that can be used for almost anything. In fact, it's perfect for serving with yesterday's falafels. (http://spicysweetpotato.blogspot.com/2012/03/falafel-faux-fry.html).


Gluten Free Flatbread
Serves 1








Ingredients--
1/4 cup egg substitute
1/2 tsp. canola oil
2 tbsp. + 2 tsp. unsweetened applesauce
dash of salt
2 tbsp. brown rice flour
1/2 tsp. baking powder
1/8 tsp. Truvia sweetener

1. Spray a microwave-safe dinner plate with nonstick cooking spray.

2. In a small bowl, briefly beat substitute until until slightly bubbly.

3. Add the remaining ingredients and mix well to combine.

4. Pour the batter onto prepared plate and spread to edges of plate to form a thin circle.

5. Microwave on high for 2 minutes. Check the flatbread and if it seems undercooked in the center, microwave for 15 seconds more. Check once more; you may need an additional 15 seconds of cooking. (Microwave power varies a lot). 

6. Remove from microwave and flip over onto a cooling rack to allow bread to dry a little. Cool. Reheat in the oven or microwave prior to serving, if desired.

Nutrition Information--approximately 117 calories per serving

Baked Falafel Plate

Falafel Faux Fry

In this delicious falafel recipe from Candice Kumai, the chickpea patties are baked instead of the the traditional deep frying. Amazingly, none of the flavor is lost and the end product is perfectly crispy and delightful . In this recipe, the falafels are served over a simple salad but you could also wrap the patties in lettuce leaves or a gluten free pita.

Baked Falafel Plate
Gluten Free
Serves Two

Ingredients--
 Falafel-
1 (7.25) oz. can of chickpeas, rinsed and drained
1 garlic clove, minced
6-8 cremini mushrooms, halved
1/4 cup parsley, coarsely chopped
1/4 cup fresh gluten free breadcrumbs
1/2 tsp. cayenne pepper
1/2 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. sea salt

Salad-
12-15 plum tomatoes, halved
1/2 large cucumber, sliced into half moons
2 tbsp. parsley, finely chopped
1 tbsp. fresh lemon juice
1/4 tsp. sea salt

Yogurt Sauce-
1/4 cup nonfat plain Greek yogurt
1 tsp. fresh lemon juice
sprinkle of fresh dill, finely chopped


1. Preheat oven to 350 degrees. Line a rimmed baking sheet with aluminum foil and coat with cooking spray.

2. In a small food processor, combine the chickpeas, garlic, mushrooms, parsley, breadcrumbs, cayenne, coriander, cumin, and salt. Pulse to combine, then process until finely ground and the mixture holds together, about 30 seconds. (If the mixture doesn't hold together when you squeeze a pinch in your hand,  pulse in breadcrumbs 1 tbsp. at a time until it does.)

3. Gently form the mixture in balls and flatten in patty shapes. Place on prepared sheet. (You should have approximately 6 patties).

4. Bake until crisp and golden brown, 20-25 minutes. Set aside to cool slightly.

5. While the falafels bake, prepare the salad. Toss the tomato and cucumber together in a small bowl. Add the parsley, lemon juice, and salt. Toss to combine. Set aside at room temperature until your ready to serve.

6. To prepare the sauce- Stir the yogurt, lemon juice, and dill together.

7. To serve, divide the falafel and salad among 2 plates (about 3 falafels per serving). Top with yogurt sauce or serve sauce on the side for dipping.

Nutrition Information--approximately 169 calories per serving (1/2 of the recipe), 1 gram of fat, 10 grams of protein, 30 grams of carbohydrates

Chunky Potato Crab Chowder

A Trip to New England

Most chowders use some sort of heavy cream or whole milk to achieve that signature creaminess. Unfortunately, while it may be delicious, cream is not exactly healthy or IBS friendly. Luckily, this clever chowder recipe from Cooking Light uses creamed corn in combination with low fat milk to create the perfect velvety texture without any cream. Like usual, I substituted unsweetened almond milk but you could always use reduced fat or skim dairy milk if you prefer. The red potatoes add the perfect amount of texture to this tasty chowder.

Chunky Potato Crab Chowder
Gluten Free
Serves Three

Ingredients--
1 tbsp. Promise butter spread
1/4 cup onion, finely chopped
1 clove garlic, minced
1/2 lb. red potatoes, cubed
1.5 tbsp. gluten free all purpose flour or gluten free flour mix
1.25 cups unsweetened plain almond milk
1/2 tsp dried thyme
1/2 tsp. black pepper
1/8 tsp. grated whole nutmeg (fresh is best but you could also substitute ground nutmeg)
1/2 of a (14.75 oz) can cream style corn (check for gluten)
3/4 cup low-sodium chicken broth (check for gluten)
8 ounces lump crab meat (if using canned, check for gluten)
1-2 tbsp. fresh parsley, chopped
1/2 tsp. salt
1 tsp+ Old Bay seasoning (add more to taste)

1. Melt Promise spread in a large saucepan over medium heat. Add the onion and garlic, saute 3 minutes or until onion is softened.

2. Add potatoes; saute 1 minute. Sprinkle with flour and cook 1 more minute, stirring constantly.

3. Stir in milk, thyme, pepper, nutmeg, corn, and broth.

4. Bring to a summer over medium heat, stirring frequently (This will take several minutes).

5. Cover saucepan, reduce heat, and simmer 20-22 minutes, or until potatoes are tender. Stir occasionally.

6. Once potatoes are tender, stir in crab, parsley, salt, and Old Bay. Cook 5 minutes, stirring occasionally.

7. Taste for seasoning prior to serving.

Nutrition Information-- approximately 220 calories per serving

Sesame-Ginger Chicken Strips with Tangy Marmalade Dip

Not Just For Ages 12 and Under

Pretty much every child loves chicken tenders so why not give everyone's favorite childhood dish a slight makeover? This chicken strips recipe from Candice Kumai gives the traditional chicken strips a few twists and adds a unique dipping sauce to create a more sophisticated but still scrumptious version. This is a recipe that both kids and adults will love.


Gluten Free
Serves Three

Sesame-Ginger Chicken Strips--

Ingredients--
1/4 cup gluten free low sodium soy sauce
1 tbsp. dark sesame oil
1.5 tsp. grated fresh ginger
1 garlic clove, finely minced
1 lb. boneless, skinless chicken breasts, cut crosswise into 1/2 inch-wide strips
1.5 tsp. sesame seeds
3/4 cup fresh gluten free bread crumbs
1 recipe Tangy Marmalade Dip (see recipe below)

1. Place soy sauce, sesame oil, ginger, and garlic in a gallon-size resealable plastic bag. Seal the bag and shake the marinade ingredients together.

2. Add the chicken to the bag, reseal, and shake until chicken is evenly coated. Refrigerate for 1 hour (or overnight).

3. Preheat the oven to 375 degrees. Spray a slotted broiler pan with nonstick spray. (You can also use a regular baking sheet but the chicken tenders will need to be flipped halfway through cooking,)

4. Place sesame seeds in a small skillet and heat over medium heat, shaking the pan often, until fragrant and toasty (1-2 minutes).

5. Place the breadcrumbs and sesame seeds in a shallow bowl.

6. Remove one chicken strip from marinade, and shake off any excess liquid. Dredge the chicken in breadcrumb/sesame mixture until evenly coated on all sides. Arrange on prepared broiler pan. Repeat with remaining chicken strips.

7. Bake until the chicken is cooked through, and breading is golden, 18-20 minutes. Serve with marmalade dip on the side.

Tangy Marmalade Dip--

Ingredients
1/4 cup sugar-free apricot preserves
1 tbsp. Dijon mustard
2 tsp. lime juice
2.5 tsp. soy sauce
1 tbsp. fresh parsley, finely chopped
chili powder, to taste

1. Whisk the marmalade, mustard, lime juice, soy sauce, parsley, and chili powder together in a small bowl until thoroughly combined.

Nutrition Information--approximately 330 calories, 5 grams of fat, 38g of protein, 29 grams of carbs

English Muffin

Minute Muffin

I was extremely skeptical when I first saw this recipe by Roben Rybert which uses only a microwave to make a homemade English muffin. However, I am now a total believe in this extraordinary recipe that yields an perfect English muffin, complete with nooks and crannies, after just one minute in the microwave.

English Muffin
Gluten Free
Makes 1 Muffin

Ingredients--
1 egg white
1/2 tsp. canola oil
2.5 tbsp. unsweetened plain applesauce
small pinch of salt
3 tbsp. brown rice flour
1/4 tsp. baking powder
1/8 tsp. baking soda
1/2 tsp. Truvia sweetener

1. Spray a small ramekin or other straight-sided microwave safe bowl with nonstick spray (It should hold about one cup of liquid. Pour in a cup of water to test the capacity if necessary). Set aside.

2. In a small bowl, briefly beat egg white until it is frothy (you should see bubbles of varying size).

3. Add all remaining ingredients and mix well to combine.

4. Pour batter into ramekin and gently tap the base to level the batter.

5. Microwave on high for 1 minute. Check the muffin and if it seems undercooked in the center, microwave for 15 seconds more. Check once more; you may need an additional 15 seconds of cooking. (Microwaves vary a lot). Muffin should feel firm in the center and pull slightly away from edges when it is done.

6. Gently remove from the dish and place on cooling rack to cool.

7. Once muffin is cooled, split in half and toast. Spread with jam or butter or any of your favorite toppings.

Nutrition Information--approximately 135 calories per muffin

Vegetable Korma

Spice & Everything Nice
So what exactly is korma? It's really just another name for a curry and can be found in a variety of cuisines from Indian to Asian. In this recipe from Isa Chandra Moskowitz, the korma goes vegetarian for a slow simmered pot of scrumptiousness. Dried spices such as garam masala and curry powder add rich flavor without a lot of time or effort. Vegetable Korma makes a great side dish or serve it over rice to make a filling entree.

Vegetable Korma
Gluten Free
Serves Two

Ingredients--
1/2 small red onion, chopped
1 garlic clove, minced
1 tbsp. fresh ginger, minced
1 tsp. curry powder
1/2 tsp. garam masala
1/2 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. salt
1 cup low sodium vegetable broth
3/4 lb (about 1.5 cups) cauliflower, trimmed and cut into florets
1/2 lb. (about 1 medium) zucchini, cut into 1/4 inch slices
1/4 lb. (about 2 medium) carrots, peeled and cut into 1/4 inch slices
1/3 cup frozen peas
1/3 cup unsweetened plain almond milk
1/2 tsp. agave nectar (or honey)
1/4 cup fresh parsley, chopped

1. Preheat a large pot over medium heat. Spray with nonstick spray.

2. Add onion and saute until translucent, about 5 minutes. Add the garlic and ginger, and saute for another minute.

3. Add the broth to deglaze the pan. Mix in the spices (curry poder, garam masala, cumin, coriander) and salt.

4. Add the cauliflower, zucchini, and carrot. Cover the pot and raise heat to high to bring mixture to boil.

5. Let mixture boil for 7-10 minutes, or until vegetables are tender.

6. Stir in the peas, milk, agave, and parsley. Taste for seasoning.

7. Turn off heat and let flavors meld for about 5 minutes.

Nutrition Information--approximately 170 calories per serving

Best Ever Brownie Bars

Snack Attack

I created these bars when I couldn't find a packaged snack bar to meet my unique dietary needs. Best Ever Brownie Bars taste so much like a brownie dessert that it's hard to believe how healthy they really are. Another great bonus is that the bars are actually quite filling and they make the perfect on-the-go snack. Of course, you can also top the brownie bars with whipped cream or ice cream for a satisfying dessert.

Best Ever Brownie Bars
Gluten Free
Makes 9 Bars

Ingredients--
1.5 cups gluten free puffed rice cereal
3/4 cup corn Chex cereal
2 tbsp. gluten free rolled oats
1/2 cup Truvia sweetener
1 tbsp. unsweetened cocoa powder
1/4 cup sugar-free peanut butter powder (like the kind by FitNutz)
1/4 tsp. salt
3/4 tsp. cinnamon
2 tbsp. liquid egg substitute
3/4 cup plain nonfat greek yogurt
1/2 tsp. pure vanilla extract
2 tbsp. pure pumpkin puree

1. Preheat oven to 350 degrees. Spray an 8x8 square baking dish with nonstick cooking spray.

2. In a large mixing bowl, combine the dry ingredients (rice cereal, corn chex, oats, Truvia, cocoa, peanut butter powder, salt, and cinnamon).

3. In a separate small bowl, whisk together egg, yogurt, vanilla, and pumpkin.

4. Pour wet ingredients into dry ingredients. Stir until mixture is uniform and all ingredients are combined.

5. Transfer to prepared baking dish and smooth top with a spatula.

6. Bake bars for 25-27 minutes, or until center feels firm. Place pan on a cooling rack.

7. Let cool completely, then cut into 9 bars. Store bars at room temperature in an airtight container or wrap individually in foil and freeze.

Nutrition Information--approximately 50 calories per bar

Pumpkin Pancakes

Pancake Party

Here's another delicious pancake recipe to add to your repertoire. This dish utilizes pumpkin to transform ordinary pancake mix into something spectacular. My pumpkin pancakes are a gluten free version of a recipe by Bethenny Frankel.

Pumpkin Pancakes
Gluten Free
Serves 1

Ingredients--
1/4 cup gluten-free Bisquick (or other gluten free pancake mix)
1/4 cup + 2 tbsp. cold water
3 tbsp. pure pumpkin puree
1/8 tsp. ginger
1/4 tsp. cinnamon
Optional Toppings--maple syrup, extra cinnamon, whipped cream

1. Heat a griddle (or large nonstick pan) to medium.

2. In a small bowl, lightly whisk together Bisquick, cold water, pumpkin, cinnamon, and ginger. Mix until batter is combined but still a little lumpy.

3. Spray griddle with nonstick spray. Spoon 1/4 cup of batter onto the griddle and cook for 3 minutes.

4. Flip pancakes, and cook for another 2-3 minutes, or until cooked through and golden. Transfer to plate and garnish with desired toppings

Nutrition Information--approximately 132 calories (with no toppings)

Fritters de Provence

Fritter Fascination
Is it possible to golden, crispy fritters without frying them? It certainly is. A unique mixture of ingredients including cauliflower and quinoa create the ideal crisp texture for these fritters inspired by the flavors of Provence, France. This is a variation of a recipe from Vegetarian Times.

Fritters de Provence
Gluten Free
Serves Two

Ingredients--
1/4 cup quinoa
2/3 cup low-sodium chicken broth
1/4 tsp. salt
1/2 cup roasted cauliflower florets, cut into small pieces*
1/4 cup liquid egg substitute, plus more as needed
1 tsp. herbes de provence
1/4 cup fresh gluten free crumbs (about 1 slice of sandwich bread)
4-5 kalamata olives, pitted and chopped
2 tsp. capers, chopped
1/4 tsp ground black pepper
Balsamic Vinegar, for topping

1. Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray.

2. Heat a small saucepan over high heat. Add quinoa, and cook 1-2 minutes, or until quinoa begins to pop, stirring constantly.

3. Add chicken broth and salt. Bring to boil. Cover, reduce heat to medium-low, and simmer 12-15 minutes or until broth is absorbed.

4. Mix quinoa, cauliflower, 1/4 cup of egg substitute, herbes de provence, breadcrumbs, capers, olives, and pepper in a medium bowl. Stir to combine. Add 1-3 tsp. of liquid egg susbtitute if necessary, to bind mixture together.

5. Shape mixture into 6 patties (patties will be delicate), and place on prepared baking sheet.

6. Bake until fritters are golden brown, 14-16 minutes. Drizzle with balsamic vinegar prior to serving.

Nutrition Information--approximately 160 calories per serving (3 fritters)

*Roast cauliflower at 400 degrees for 35-40 minutes or until beginning to brown. Stir halfway through.

Brazilian Seafood Stew

A Brazilian Zest for Life
Brazilian Seafood Stew from Joy Bauer, is a great way to change up your average seafood stew. It's reminiscent of the popular jumbalaya or cioppino but with an added kick from ingredients like lime juice and red pepper flakes. The original recipe uses coconut milk which is more traditional however, almond milk is a lot more IBS friendly. Feel free to swap them, if desired.

Brazilian Seafood Stew
Gluten Free
Serves Five

Ingredients--
12 oz. bay scallops
12 oz. shrimp, peeled & deveined
1/3 cup lime juice (about 3 large limes)
1/2 tsp. salt
1/2 tsp. black pepper
2 garlic cloves, minced
1 medium green bell pepper, seeded and finely chopped
1 medium red bell pepper, seeded and finely chopped
2 cups diced tomatoes, drained
1/2 tsp. crushed red pepper flakes
4 cups low sodium chicken broth, check for gluten
1 cup clam juice (usually found near the fresh seafood in grocery stores)
1/4 cup fresh parsley, chopped
1 bay leaf
1 cup unsweetened Almond Milk

1. In a large bowl, combine the scallops, shrimp, lime juice, 1/4 tsp of the salt, the black pepper, and the garlic. Toss to coat. Cover, and marinate in the refrigerator while you prepare the rest of the soup, about 30 minutes.

2. Liberally coat a large pot with nonstick spray and preheat it over medium heat.

3. Add the green and red bell peppers, and saute for 5 minutes. Add a dash of water if necessary to prevent scorching.

4. Add the tomatoes and crushed red pepper flakes to the pot. Cook for 10 minutes, stirring frequently.

5. Add the chicken broth, clam juice, 2 tbsp. of the parsley, the bay leaf, and the remaining 1/4 tsp. of salt. Bring the soup to a boil, reduce heat to low, and simmer uncovered, for 10 minutes.

6. Add the milk and the marinated shrimp/scallop mixture (including all liquids) to the pot. Cook over medium heat, stirring occasionally, until the shrimp are full cooked and the soup is heated through, 4-7 minutes.

7. Remove the bay leaf, and sprinkle the stew with remaining parsley.

Nutrition Information-- approximately 215 calories per serving

Cauliflower Mashed Potatoes

Miracle Mash
Swapping out potatoes for cauliflower is a simple change that makes a dish much healthier without losing any flavor. In this easy and delicious recipe from Rocco DiSpirito, cauliflower proves to be a worthy substitute for potatoes. The addition of Greek yogurt adds a delightful creaminess and tang to the mash.

Cauliflower Mashed Potatoes
Gluten Free
Serves Two

Ingredients--
2.5 cups cauliflower, roughly chopped
1/2 cup nonfat Greek yogurt
salt & pepper

1. Preheat the oven to 450 degrees. Line a baking sheet with foil and spray it with cooking spray.

2. Spread the cauliflower out on prepared baking sheet. Season with salt & pepper, to taste. Top the cauliflower with another sheet of foil, and roll up the edges to form a sealed packet.

3.  Roast the cauliflower for 20 minutes. Remove the top foil, and continue roasting the cauliflower until it is tender, another 16-20 minutes.

4. In the bowl of a food processor, combine the cauliflower with the yogurt. Puree until smooth. Season with additional salt and pepper, if necessary.

Nutrition Information--approximately 95 calories per serving

Mango-Teriyaki Tofu

Tasty Tofu
If you've never tried tofu before you may be a little skeptical that it can taste good. However, Mango-Teriyaki Tofu  will show any nonbelievers the deliciousness of tofu. In this recipe from Vegetarian Times, sliced tofu is brushed with a scrumptious mango-teriyaki sauce before being grilled to perfection.


Mango-Teriyaki Tofu
Gluten-Free
Serves Two

Ingredients--
Mango-Teriyaki Sauce--
1/2 ripe mango, peeled, pitted, and coarsely chopped
1 tsp. fresh ginger, grated
1.5 tbsp. mirin (available in the Asian section of most supermarkets)
1 tbsp +1 tsp. gluten free soy sauce
1.5 tsp. Truvia
1 tbsp. water

Tofu--
3/4 cup cooked brown rice (about 1/4 cup uncooked)
1/4 tsp. salt
6-7 oz. firm lite tofu, drained & cut into 6 slices
3 tbsp. finely chopped green onions, divided
1 tsp sesame seeds, toasted

 Mango-Teriyaki Sauce--
1. Puree mango and ginger in a small food processor.

2. Strain puree into a small saucepan. Whisk in mirin, soy sauce, truvia, and water.

3. Bring to simmer over medium heat, stirring constantly. Remove from heat.

Tofu--

1. Preheat grill pan to medium high heat. Spray with cooking spray.

2. Brush tofu with mango-teriyaki sauce and place on grill pan.

3. Grill tofu 3 minutes, then flip and brush with more sauce. Grill 2-3 minutes more, or until both sides have grill marks.

4. Reheat rice and stir in 2 tbsp. green onions, sesame seeds, and 1-2 tbsp of  mango sauce.

5. Mound rice onto plates. Arrange tofu atop rice. Drizzle with remaining mango sauce and sprinkle with remaining green onions.

Nutrition Information--approximately 175 calories per serving

Pumpkin Veggie Chili

Versatile Vegetable
Is there any recipe that pumpkin puree doesn't taste great in it? If so, I haven't found it yet! In this Hungry Girl recipe, pumpkin adds a unique flavor to a delightful vegetable chili. The recipe does have a rather long list of ingredients but it's made in the crock pot so there's very little labor involved. Once all of the ingredients are stirred together, there's no more work required besides enjoying the chili a few hours later.


Pumpkin Veggie Chili
Gluten Free
Serves 4

Ingredients--
1 (14.5 oz) can crushed tomatoes
1 cup pure pumpkin puree
1 garlic clove, minced
1/2 tsp. cayenne pepper
1/2 tsp. chili powder
1/2 tsp. pumpkin pie spice
1/4 tsp. salt
1/4 tsp. cumin
1 (14.5 oz) can diced tomatoes
1 (15 oz) can chili beans, not drained
1 cup black beans, drained and rinsed
1 (4oz) can diced green chiles
1 large portabella mushroom cap, chopped
3/4 cup zucchini, chopped
3/4 cup onion, chopped
Optional-- 1-2 tsp. hot sauce (for extra heat, if desired)

1. Spray a crock pot with nonstick spray on all sides.

2. Add crushed tomatoes, pumpkin, garlic, and all seasonings (cayenne, chili powder, pumpkin pie spice, salt, and cumin) to the crock pot. Mix well.

3. Add diced tomatoes, both types of beans, green chiles, mushrooms, zucchini, onion, and hot sauce (if using). Stir thoroughly.

4. Cover crock pot and cook on high for 3-4 hours or on low for 7-8 hours.

Nutrition Information--approximately 250 calories per serving