TRANSFORM HEALTH & FITNESS


Breakfast

Tofu Scramble with Basmati Rice and Kale

Total Time 15 minutes |Prep Time 5 minutes |Cook Time 10 minutes
Ingredients
1/2 lbs Tofu (firm tofu) 
1 Bunch Kale (8-10 leaves, ribs removed, leaves thin sliced) 
3 Cup Rice  
1-2 Garlic minced 
1 Tbsp Basil 
2 tbsp Canola Oil  or any oil
3 tbsp Soy Sauce
1/2 tsp Curry Powder (or turmeric) 
1 tbsp Lemon juice
Salt and Black Pepper

 Directions
1. Press tofu in paper towel until most water drained. Crumble or slice the tofu.  Add curry powder (if using), salt and lemon juice and set aside.
2. Heat one tbsp oil in a wok or a non-stick wide saute pan on medium heat. Add tofu and stir fry until crisp at edges. Remove into a bowl. Whip pan clean. 
3. Add remaining oil and bring to high heat. Add chopped garlic, and kale, then saute 1 or 2 minutes until kale has just wilted.
4. Add rice, soy sauce, white pepper and stir fry until soy sauce is fully absorbed . (about 1-2 minutes) 
5. Add in fried tofu and  basil. Toss until everything heated through. Taste and adjust salt if needed.


Main Dishes



Farro with Mushrooms and Kale

INGREDIENTS

  • 1 quart  vegetable stock

  • 1/2 cup mushrooms

  • 1 ½ cups farro

  • 2 tablespoons extra virgin olive oil

  •  Salt to taste

  • 2 large garlic cloves, minced

  • kale as needed. 


PREPARATION

Cook the farro in vegetable stock and Drain. Keep the water to add later on.
In a pan add oil with garlic  and after 2 minutes add chopped mushroom. 
After mushrooms are soft add the cooked Fargo and 2 hand full of kale.
cook until kale is soft or cooked adding a couple of tablespoons of the vegetable stock. 


 Portobello Mushroom Capresse

Ingredient List:
* 3 Portobello mushroom caps
* 1 to 2 T. olive oil
* 1 garlic clove, minced
* Vegan cheese, sliced into several pieces
* 12 Cherry tomatoes, sliced in half
* Fresh basil leaves, thinly sliced
* Balsamic vinegar

With a spoon remove the back part mushroom and cut off the stem. 
Put the garlic, salt and olive oil in a bowl and paint the portobellos  on both sides. 
Grille the bottom part first for 5 min and then flip top with vegan cheese.

Remove from the grill and add fresh basil and some balsamic vinegar.  

Enjoy!

Eating out can be tricky, ask if the chef can create a “chef’s choice” vegan dish if there are no vegan options on the menu.




Dining Plant-Based at Thai Restaurant




There are usually numerous plant-based options on Thai menus. Always ask for dishes to be made without fish sauce. Some menu items that are good choices include:

Fresh Garden Spring Rolls- also known as rice paper rolls loaded with vegetables and even some fruit like cantaloupe or honey dew melon
Stir-Fried vegetable dishes
Tofu and vegetable dishes
Vegetarian noodle soups
Steamed rice




Chinese

Chinese restaurants are one of our favorites, because they offer plenty of vegetable and tofu-based dishes, as well as noodles and rice. It is best to ask for things to be prepared without oil, fish sauce, or oyster sauce. Look for the following options on menus:

Stir-fried vegetable dishes
Steamed tofu and vegetable dishes
Vegetarian noodle soups
Steamed rice
Mabo tofu with no meat 




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Vietnamese




Fresh Garden Spring Rolls- also known as rice paper rolls
Vegetable Pho is a noodle/vegetable dish (just make sure broth is from vegetables or miso)
Vegetarian noodle soups
Steamed rice










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Japanese




Japanese cuisine normally offers plenty of low-fat vegan options. Some of our favorites include:

Vegetable sushi- it usually includes cucumber rolls, avocado rolls, and veggie rolls. Make sure no cream cheese is added.
Miso soup- check that it is made without fish products
Grilled tofu dishes
Vegetarian soba noodle dishes
Vegetarian rice dishes







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Italian

Your best choices at an Italian restaurant include:

Vegetable pizza without cheese and extra marinara
Pasta and veggies with marinara
House salad with balsamic vinegar or lemon juice
Pizza with veggies, no cheese.




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Mexican

Most Mexican restaurants have a Vegetarian Menu, and the items can be made completely plant-based by simply removing the cheese and sour cream. The biggest factor we have run into is always needing to ask that our food be made without oil, because it most certainly will have it if you don’t ask. Most of the rices have lots of added oil. Make sure that any beans you order are made without bacon or other animal ingredients. Some of our Mexican favorites include:

Vegetable Fajitas without cheese or sour cream and no oil
Avocado or veggie tacos (made with avocado slices) with lettuce, tomato, onion, and pico
Bean and rice burritos loaded with lettuce, tomato, salsa, pico, and more
Quesadilla with veggies and beans, no cheese




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Cafe / Sandwich Bar / Deli

At Subway we get the veggie sub on whole wheat, without cheese, loaded up with all the vegetables, and seasoned with oregano/vinegar.  Options at other restaurants might be:

Whole wheat bread with tomato, lettuce, cucumber, beets, carrots, avocado, etc. plus mustard, pickles or balsamic vinegar
Black Bean Burger
Portobello Burger
Garden salad
Baked potato with salad bar toppings
Pizza with veggies, no cheese




Always verify that the meal is vegan, many restaurants have veggie burger options that are made with milk and eggs.