Himmelfarb Library hosted Katie Albers, Healthy Eating Specialist from Whole Foods Market Foggy Bottom, for another cooking demonstration on how to prepare easy, healthy snacks for the Superbowl. While the cooking demonstration is over, Katie has kindly allowed us to share the recipes!
Spicy Buffalo Tofu Sliders
Makes 4 sliders
Ingredients
1/4 block firm or extra firm tofu, cut into strips
1/4 cup Wing Time Buffalo sauce
1/4 cup whole wheat bread crumbs
2 Tbsp nutritional yeast
salt and pepper, to taste
1 Tbsp olive oil
1/4 cup Tessamea's Zesty Ranch dressing
2 Tbsp vegan mayo
1/2 cup shredded romaine lettuce
1/4 cup shredded carrots
4 whole wheat slider buns
Fresh jalapeno, slide into rounds (optional)
Instructions
Toss tofu with the buffalo sauce in a small bowl. In a shallow dish, mix bread crumbs, nutritional yeast, salt and pepper. Pan fry tofu in olive oil until crispy (about 3 minutes per side).
Meanwhile, in a medium bowl, mix ranch dressing and vegan mayo until well-blended. Toss in lettuce and carrots. Top a whole wheat bun first with tofu and then slaw mixture. Drizzle extra buffalo and vegan ranch sauce on top. Top of with jalapenos if desired and serve!
Vegan Sweet Pepper Poppers
Makes about 8 poppers
Ingredients
1/2 cup cooked quinoa
1 can no-salt added black beans, drained
1/2 small can tomato paste
1 tsp chili powder
1 tsp cumin
Salt and pepper, to taste
1 package mini sweet peppers
1/4 cup shredded vegan cheese
Fresh cilantro
Instructions
In a medium bowl, mix quinoa, beans, tomato paste, chili powder, cumin, and salt and pepper. Wash peppers and cut a slit down the middle of each one. Remove the seeds and then stuff the quinoa and bean mixture. Top with the vegan cheese shreds.
Lay peppers on a baking sheet, cover with foil, and bake for 20 minutes. OR, grill by placing stuff peppers directly on lightly greased grill or grill pan until slightly charred.
To serve, top with fresh cilantro.
Three Bean Chili
Serves 8
Ingredients
1 sweet onion, chopped
1 bell pepper, chopped
4 cloves garlic, minced
1 fresh jalapeno pepper, minced
1 quart container low-sodium vegetable broth, divided
2 tsp chili powder
1 can no-salt added black beans
1 can no-salt added kidney beans
1 can no-salt added garbanzo beans
1 can no-salt added fire roasted diced tomatoes
Salt and pepper, to taste
Fresh cilantro
Instructions
In a large pot, saute the onion, bell pepper, garlic, and jalapeno in 1/2 cup of the broth until onions are translucent or about 3 minutes. Stir in the rest of the broth and chili powder. Drain and rinse beans and add to the pot with the tomatoes (including juice). Season with salt and pepper and simmer for 20 minutes for flavors to meld. Serve topped with fresh cilantro an enjoy!
Slow cooker method
Mix all ingredients except cilantro in the slow cooker, cover, and cook on low for 3-4 hours. Enjoy topped with fresh cilantro.
Avocado Bean Salad
Serves 4
Ingredients
1 can no-salt added black beans
2 avocados, diced
1/2 bunch green onions, chopped
1 zucchini, chopped
1/2 cup cherry tomatoes, halved
2 Tbsp HSH Zesty Tahini Dressing
1 Tbsp cumin
Salt and pepper, to taste
Fresh cilantro
Instructions
Drain beans and mix with all other ingredients in a large bowl. Serve with whole wheat pita bread or roll up for a tasty wrap.
Avo-dilla
Makes 1 Avo-dilla or 4 slices
Ingredients
1 whole wheat tortilla
1 Tbsp vegan Earth Balance butter
1 avocado
salt, to taste
1 Tbsp agave nectar
Instructions
In a hot skillet, melt butter then add tortilla and toss around to wet all sides. Flip tortilla to coat other side. Mash down avocado on one half of the tortilla and season with salt. Flip the other half of the tortilla over to create a semi-circle. Drizzle agave nectar over top and wait for the sizzling to begin. Once agave has carmelized with the butter, flip over and repeat on the other side.
Cut into 4 slices and serve!
Pineapple Avocado Salsa
Serves 4
Ingredients
2 cups fresh pineapple, chopped
2 avocados, diced
1/4 red onion, diced
1 fresh jalapeno pepper, minced
Juice of 1 lime
Fresh cilantro
Salt, to taste
Instructions
Mix all ingredients in a large bowl except for the avocado. When ready to serve, add tin avocado and serve with chips, whole wheat pita, atop chicken, tofu, or salmon.
No Bake Cocoa-Oat Truffles
Makes about 20 truffles
Ingredients
1 cup rolled oats
1 cup finely chopped pitted dates
1/4 cup unsweetened cocoa powder, divided
1/2 cup almond butter
2 tsp pure vanilla extract
Pinch of ground nutmeg
Pinch of ground cinnamon
Instructions
Process oats in a food processor and then add the dates, 2 Tbsp of the cocoa powder, almond butter, vanilla, nutmeg, and cinnamon and process until finely ground. Place remaining cocoa powder in a shallow bowl. Roll Truffle mixture into balls about 2 teaspoons each, pressing firmly so mixture will stick. Roll truffles in cocoa powder and chill until ready to serve.
