Zucchini Lasagna That's Easy, Tasty, and Nutritious

In a food rut? My suggestion is to make Zucchini Lasagna, like I did this week. This gluten free plant-based dish is sure to perk up your taste buds. It's a simple-to-follow recipe that's delicious as all get out. Zucchini is featured in place of lasagna noodles. Tofu, which contains 8 grams of protein in every 3 oz. portion, also contains 15% of the RDA of calcium. What a nutritional punch.


No need to puzzle about handling tofu. The secret to making this bland tasting high protein ingredient flavorful is to season it well. Use plenty of spices and herbs that are customary to Italian-style dishes. Your meal mates and you will smile with glee. Although Zucchini Lasagna is low-carb, it's hearty and filling. It's the perfect dish to serve on the weekend, either for brunch or dinner. It serves 4-6 generous portions, with leftovers.

With no cholesterol and moderate cost to boot (organic tofu is approx. $1.50 lb.), this entree is healthy and economical.


Let it bubble away in the oven, while you read the Sunday paper, watch the game, or prep it a day ahead so the flavors meld. Allow a half hour prep time and an hour cook time. Whenever you decide to cook it, take it from me, it's fun to assemble, cook, and serve.

Now on to the recipe for Zucchini Lasagna

Ingredients:

1 14 oz.-16 oz. container firm or extra firm organic tofu that has been drained. Here's a simple way to drain the water out of a brick of tofu.

4 medium organic zucchini

2 15 oz. cans crushed, chopped, or diced organic tomatoes including juice

1 can (4 oz.) organic mushrooms or 1/2 cup fresh mushrooms chopped

1 medium chopped organic onion

5 fresh grated garlic cloves

1 cup fresh chopped basil (1/2 cup for sauce and 1/2 cup for tofu)
2 teaspoons dried thyme (half for sauce and half for tofu ) or 2 Tablespoons Fresh chopped thyme (half and half)
2 Tablespoons of fresh chopped sage (half for sauce and half for tofu) or 2 teaspoons dried sage (half for sauce and half for tofu)

1/4 cup fresh oregano (half for sauce and half for tofu)

Optional: Adding extra items to the sauce adds depth, increases thickness, nutrients, and calories: 1/2 cup fresh tomatoes, 1-6 oz. can organic tomato paste, 2 organic chopped carrots, 1 organic red pepper chopped, 1 teaspoon hot pepper flakes, bunch organic parsley chopped, rosemary, and other veggies or seasonings you enjoy.

What to Do:

1. Gather all ingredients including a 13"x9"x2 1/4" baking pan or similar. Preheat oven to 400 degrees Fahrenheit. Mash or chop drained tofu. 

2. Cut off end pieces of 4 medium organic zucchini and scrape clean. Slice each with a mandolin slicer or by hand. Make pieces about 1/8 " thick. Here's a photo to show you how 2 zucchini look, after they have been scraped clean, and the other two have been sliced thin.

3. Chop onion and grate garlic.  Directions provided in step 2 of this link explains how to grate garlic as well as brown garlic and onion without using oil. After onion and garlic are brown, put half into the tofu.


4. Put ingredients for the sauce (tomatoes, half the onion and garlic, mushrooms, and half the herbs and spices) in the same pot that you used to brown the onion and garlic. Blend them all. 

Note: I learned from my experience cooking this recipe the first time, to add an optional ingredient, a can of tomato paste to the mix. Two cans of tomatoes make a slightly watery sauce, one that is thinner than I like a sauce to be. I suggest you either pour off some of the juice from the tomatoes (it’s good to save the liquid for soup stock) or add a can of tomato paste to the ingredients above.

5. Spread a layer of tomato sauce on the bottom of the baking dish and put a layer of zucchini over it. 

One layer of tomato sauce on the bottom, layer of zucchini goes next

6. Spread the tofu mixture over that. Top with a third layer (zucchini layer). Top zucchini layer with the remaining tomato sauce. Grind on fresh pepper and salt to taste.

7. Cover with aluminum foil and bake in a 400 degree oven for approximately one hour or until zucchini noodles are soft, but not mushy. Test by seeing whether a knife will cut through a piece easily.

See how much fun it was to make? Only seven steps and you're done!

Zucchini Lasagna with Snap Pea Salad, Oil and Vinegar

For an added treat: Check out an original recipe that describes How-to-Make-Eggplant-Lasagna

Please comment below. Do you think you'll make this recipe? Can you offer ideas about other optional veggies that might be good to add? If you like what you see, please share the love. Thanks for the visit, and please come back again. 

The quote for today comes from Jane Velez-Mitchell. "Cholesterol does not exist in vegetables. Vegetables do not clog arteries." 
Read more at: https://www.brainyquote.com/quotes/quotes/j/janevelez641583.html

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How to Make Eggplant Lasagna That's Delicious Sans Pasta and Cheese!

How to Make Eggplant Lasagna That's Delicious Sans Pasta and Cheese! 

I get so excited when I have tested a recipe, and tweaked the measurements so the food tastes just right. Then I can share it with you, real food lovers. Learn how easy it is to assemble this gluten free dish and why the combination of ingredients makes it high in nutrition, cholesterol free, economical, and one that will make you a star in your kitchen.

This plant based whole food (PBWF) entrée is eye appealing, satisfying, and a good dish to serve year round. Eggplants are in the markets right now, and fit in nicely to your fall meal planning schedule. Serve it to your family, and even a meat and potatoes guy will rave. It’s a handy dish to cook ahead to serve a crowd. 

Ingredients

For the Thick, Luscious Tomato Sauce:

1 lg. can (28 ounces) organic diced tomatoes packed in their own juice

1 sm. can (15 ounces) organic tomato sauce

1 sm. can (15 ounces) organic diced tomatoes

1 can (6 ounces) organic tomato paste

1 sm. can (4 ounces) organic sliced mushrooms, rinsed and drained

Optional: chopped organic carrots (add along with the mushrooms for a sweeter sauce)

2 cloves organic garlic chopped

1 sprig of organic basil (4 leaves) minced

2 sprigs of organic parsley (curly or Italian-use what you prefer)

1 teaspoon fresh organic oregano or ½ teaspoon dried organic oregano

2 Tablespoons organic extra virgin olive oil

Note: If you prefer, use fresh organic tomatoes and organic mushrooms. That means to use about 4 cups fresh tomatoes and 1/4 cup fresh mushrooms

For the Eggplant Lasagna: 

1 large or 2 smaller organic eggplant (any variety will do, but make sure eggplant is firm to the touch)

1 package of extra firm or firm organic tofu (all organic tofu is non-gmo. If you can’t find organic, make sure the package of tofu is labeled non-gmo)

1 Tablespoon salt free organic seasoning mix 

1 bunch organic parsley minced

A pinch of salt and fresh ground black pepper

What to Do:

1. Start tomato sauce first. Open all cans, take out a 4 qt. saucepan and place it on the stove. Pour 1 teaspoon of olive oil into pan and brown the garlic on medium heat until golden. Reserve the rest of the oil for later. Then add the tomato paste and brown that slightly. Turn off stove and add diced tomatoes and mushrooms. Blend. Then add tomato sauce and blend. Turn on stove again. Bring mixture to a boil, mix and reduce heat to a simmer ( this should be set at a temperature that is high enough to keep the sauce boiling, but low enough that the sauce won’t stick to the bottom or burn).Stir every few minutes. Add the fresh basil and oregano after sauce has cooked for 10 minutes. I do not add extra salt here as the tomato sauce and chopped tomatoes are packed with enough salt to season them. Sauce should cook for ½ hour from beginning to end.

  

2. Peel and slice your eggplant lengthwise into thin strips. If you have a Mandoline Slicer, use it to make thin slices. When I made this recipe the first time, I didn’t have a slicer handy, and used a sharp knife. The pieces I made were 1/2 in. thick. Aim for slices that are 1/4 in. thick. Sprinkle eggplant with a pinch of salt. 

Part of learning how to make a new recipe is the joy of making mistakes. I’ve discovered that most of the cooks I’ve known over the years have learned the best cooking lessons from trial and error. Join the crowd of daring people, and let your creative cooking streak soar. Just remember to keep an eye on what you're slicing, and stir the sauce from time to time.

3. Preheat oven to 400 degrees F.

4. Drain the tofu this way or drain it in a colander.

After about 15 minutes, pour off liquid and put the tofu into a medium size mixing bowl. Crumple tofu into small pieces so it looks like ricotta cheese. Keep bowl of tofu refrigerated until you’re ready to use it.

5. Brown (sauté) a few pieces of eggplant at a time in a large frying pan, using the rest of the olive oil. Cook until golden brown and eggplant is fairly soft, but not falling apart. 

Line a serving platter with paper toweling to absorb excess oil. Put eggplant pieces onto the platter. Then grind on fresh black pepper.

6. Place a large rectangular glass oven proof pan (I used one that’s 13x9x2 or 3 qt.) on a hotplate on your kitchen counter. When sauce has cooked for 30 minutes, turn it off and give it a stir. Put the pot on another hotplate next to the lasagna pan. Use a large kitchen spoon to scoop a layer of tomato sauce into the pan. Even it out to cover the bottom completely. Spread a third of the browned eggplant slices over the sauce. Then add half of the tofu and spread it over the eggplant. Make sure to season the tofu well with mixed Seasoning Blend and fresh herbs like parsley, thyme, sage, and rosemary. The more the merrier. If you like garlic as much as I do, sprinkle fresh minced garlic or garlic powder on tofu too. Spread on another layer of eggplant, then sauce. Add a final layer of tofu and season well. Put on the last layer of eggplant and top with sauce. Sprinkle fresh parsley, basil, and freshly ground black pepper on top.

7.Cover pan with tinfoil, but make sure it doesn’t rest on the food. 

Potential Hazards of using tinfoil on food

8. Bake Lasagna casserole for 45 minutes to 1 hour or until it is bubbling and you can easily pierce the eggplant with a fork. Take it out of the oven. Let it set for about 10 minutes and serve with a tossed organic green salad. If you'd like, serve it with gluten free organic or non-gmo labeled garlic bread to sop up the extra sauce. If you are making the lasagna for the next day, refrigerate covered. Warm the dish in the oven. When you serve it, get ready for the oohs and aahs. Refrigerate any extra sauce for another day. Now that you've read the recipe, read on to learn why this dish is so healthful for everyone. 

Here's interesting details about the three main ingredients:

Eggplant is a fruit (because it has seeds) that is available year round in markets, but it’s in season and most delicious from April through October. It comes in many varieties, but all are a very good source of dietary fiber, vitamins like B 1, B6, K, Niacin, and minerals like potassium, copper, and manganese. Eggplant contains compounds that are phytonutrients, ones that provide anti-cancer, anti-microbial, anti-LDL (bad cholesterol), and antiviral protection.

Tomatoes and tomato sauce are rich in lycopene, the substance that gives tomatoes their rich, red pigment. Eating tomatoes helps reduce the risk of heart disease, cancer, and improves the body’s ability to regulate fats in the bloodstream. Tomatoes are a good source of vitamin A, C, E, and K and also biotin. See this article from Scientific America for further information.

Raw or Cooked Vegetables? Which is Better?

Tofu, a product made from soybeans, is produced with significantly less processing than most soy milk and soy burgers. It contains a high level of isoflavones, potent antioxidants. Buy the kind that is organic, calcium enriched, and fermented because it’s more easily digested and a great food that helps your body build and maintain strong bones. Tofu is an inexpensive plant-based source of protein, one that is cholesterol free.

Eggplant Lasagna is a dish that is versatile. It's a festive meal to serve at dinner time or at lunch. Cut up the leftovers into individual portions, because it freezes well and comes in handy when you want a quick meal.

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Buon Appetito!

The quotation of the day comes from Garfield the cat.

“When the lasagna content in my blood gets low, I get mean.”

source http://www.allgreatquotes.com/garfield_quotes.shtml


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Here's a simple way to join others and take part in Change The World Wednesday! 

The Challenge this week is to be aware of spending habits. Before you purchase anything new ask yourself whether you actually need it or want it. Cutting down on material things simplifies your life, doesn't drain natural resources, reduces carbon footprint, reduces over-consumption, and saves money. Why not do this: Make a shopping list of those things you need to survive this week, and those things that are icing on the cake. Can you limit spending to things you actually need rather than those extras that drain your time, energy, resources, and patience? Take the CTWW Challenge.

Tofu Magic: How to Make Tasty Tofu

Salad with Broiled Tofu from obloggernewbie.blogspot.com

Knowing how to handle and prepare tofu is still a puzzlement to many people. It doesn’t have to be that way. This blog will show you how easy it is to put together a tasty tofu dish, even if you’ve never made one before. Tofu (plain tofu) is gluten free, has only 70 calories in each 3 oz. serving, and is an excellent source of vegetable protein (8 g). One portion contains 6% RDA of iron and 15 % RDA of calcium. Tofu is naturally cholesterol free and bland tasting. A trick to pack it with flavor is to combine it with lots of herbs, spices, vegetables, and seasonings. Sprinkle on spices like chili powder, oregano, or paprika generously to assure your taste buds sing.  

I offer tofu tips and recipe suggestions, especially for those who want an awesome change-of-pace meal, or are moving toward a more plant-based lifestyle. Read on to discover how economical, fun, and easy it can be to prepare tofu dishes you and your family will enjoy.

Transform Meals with Tofu

Lasagna or Stuffed Shells       

Follow your customary recipe, but instead of using ricotta cheese, use organic silken or organic soft tofu for half or all the ricotta cheese. Top with grated organic soy cheese instead of Parmesan.

Wraps, Soups, Chili       

Add pureed, highly seasoned organic tofu or spicy cubed organic tofu to traditional fare to stretch a recipe and be kind to your pocketbook. Substitute crumpled tofu with added spices and herbs for chopped beef, poultry, or dairy in recipes to reduce cholesterol without losing taste.

Flavorful Sandwiches and Salads

Mix chopped firm organic tofu with Sloppy Joe sauce, BBQ, or Old Bay seasoning. Blend equal amounts of organic tofu with canned tuna or crab meat, boiled eggs (use whites only for lower cholesterol), or combine tofu and paprika mashed garbanzo beans. Then enjoy. When making sandwiches, remember to use whole grain roll or bread.

One of the secrets of improving the texture of water packed tofu and heightening its taste is to remove all excess water. Place a brick of firm or extra firm organic tofu on a plate. Cover tofu with another plate and place a weight such as a large can on top of all. Refrigerate for at least one half hour. When you're ready to begin, pour off liquid and follow your recipe. 

Water-packed organic tofu can be found in the dairy, produce, or Asian food case of your supermarket or health food store. It also is offered for sale in aseptically wrapped packages. This form of tofu doesn't need to be refrigerated before opening, has a long shelf life, and is already drained. Prices for organic tofu list from $1.99-$2.50 lb. Figure a portion at 3-4 oz. of tofu per person. How's that for good value? 

Ta-dah! Now, on to my recipe.

Nancy Andres' Broiled Tofu

Ingredients:

1 package firm or extra firm Organic Tofu (approx. 14-16 oz.)

2 teaspoon grated fresh ginger 

2 Tablespoons lemon juice

4 Tablespoons Braggs Liquid Aminos (gluten free)

2 teaspoons grated fresh garlic

1 Tablespoon maple syrup

Salt and freshly ground black pepper to taste

What to Do:

This recipe requires advance prep time, but the actual cooking time is only 6 minutes. Early in the day, set up the tofu to drain as shown here and refrigerate. 

Simple way to drain the water out of a brick of tofu from obloggernewbie.blogspot.com

After a half hour or when all the water is drained out of the tofu, slice it into ½ in. slices. Place the tofu in a large container (one where you can lay the tofu slices out flat without overlap). In a small mixing bowl, blend all the remaining ingredients together to make a marinade. Use a pastry brush or spoon to coat pieces of tofu with marinade, cover container, and refrigerate for one hour or more. The longer tofu marinates, the tastier it gets.

My method for marinating tofu

When you're ready to broil the sliced tofu, put it in a broiling pan. Use a pastry brush or spoon to coat the surface of the tofu with the extra marinade left in the container. Broil 3 minutes on each side or until the tofu is lightly browned.

Broiled Tofu, Sweet Potato, and Kale from obloggernewbie.blogspot.com

Serve tofu with brown rice or sweet potato, green veggies, and a tossed 

green salad. Tofu is a complete protein and is gluten free. This recipe 

serves 4-6  hearty eaters, depending on what foods you serve with it.

One fabulous way to use leftover broiled tofu is to place a few strips on 
top of a tossed salad for a quick energy lunch (pictured at the top). Another idea is to put a few slices of tofu on rye bread, add sauerkraut and mustard, and you have a tasty sandwich.  

IMPORTANT INFORMATION: In the United States, almost all tofu that is not marked non-GMO or organic is genetically modified. Genetically Modified seeds have their genes manipulated, changed, and put into other species that normally they would not grow in. Incredible results have been produced. Some include mutations, diseases, abnormalities and trigger other diseases that otherwise may have remained dormant. Little testing has been done on the health effects of humans ingesting and using genetically modified products. Tests that have been done on animals that naturally refuse to eat Genetically Modified feed, but are being force-fed the Genetically Modified feed, develop lesions, abnormalities, disease…and some have died.

Following is information from Green America about soy products. I have obtained permission to quote them.

"Soy Has Been Genetically Modified since 1996

How widespread: 94 percent of the US soybean crop was genetically modified in 2011, according to the USDA.

What to watch for: Soybeans show up in many traditional (i.e. not organic) soy products, such as tofu, soy milk, soy sauce, miso, and tempeh, as well as any product containing the emulsifier lecithin (often derived from soybean oil), such as ice cream and candy." Green America Website

Do you already make tofu part of your eating plan? If you have a favorite recipe or tofu tips, won't you share it with my readers and me? Comment in the area provided below please.

Spreading the word about this post on social media is greatly appreciated!

The quotation for today follows: "We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are." Adelle Davis

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