Posts Tagged ‘soy sauce’

Sesame Kale [Vegan]

Saturday, April 1st, 2017

Sesame Kale


A good, flavorful, healthy eats. A great use of kale and sesame seeds.


2 cloves garlic, crushed

1 tbsp low sodium soy sauce

2 tsp sesame seeds, toasted

2 tsp sesame oil

1-1/2 lb kale

1/4 cup vegetable stock

2 tsp black pepper, to taste, ground


Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 in. wide strips. In a wok, heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 57; % Calories From Fat 47.4%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7g; Dietary Fiber 3g; Sugar 0g; Protein 4g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 7100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 45 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg


Manganese 1 mg
Calcium 160 mg
Magnesium 25 mg
Phosphorus 47 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 1 mcg
Iron 1 mg
Potassium 400 mg

Homemade Bean Dip [Vegan]

Wednesday, March 1st, 2017

Homemad Bean Dip


A quick and easy vegan bean dip for whatever the occasion.


2 tbsp vegetable oil

1/4 cup water

1/8 tsp black pepper

1-1/2 tsp lemon juice

1/8 tsp salt, optional

2 tbsp dried parsley

3-1/2 cups canned garbanzo beans, drained

1 tsp granulated garlic

1/2 tsp soy sauce or tamari


Combine all ingredients in a mixing bowl or food processor. Chill before serving.

Nutrition Facts:

Nutrition (per serving) Calories 51; % Calories From Fat 26.5%; Total Fat 1.5g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7.8g; Dietary Fiber 1.5g; Sugar 0g; Protein 1.7g.

More Information:


Thiamin B1 0.011 mg
Vitamin B12 0 mcg
Vitamin K 1.8 mcg
Vitamin A 21 IU
Niacin B3 0.06 mg
Pantothenic Acid 0.1 mg
Riboflavin B2 0.013 mg
Vitamin C 1.6 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.38 mg
Choline 11 mg


Manganese 0.22 mg
Magnesium 10 mg
Calcium 13 mg
Zinc 0.37 mg
Phosphorus 31 mg
Copper 0.06 mg
Fluoride 1.7 mcg
Selenium 1 mcg
Sodium 120 mg
Potassium 65 mg
Iron 0.59 mg

Fragrant Brown Rice

Sunday, February 1st, 2015
Frangrant Brown Rice

Fragrant Brown Rice

Whole grains have gone from hippy to hip in just a few years. And that’s a good thing, because whole grains—from brown rice and whole-wheat pasta to quinoa, bulgur, and barley—have double benefits: fiber and antioxidants. The yellow raisins and curry in this dish add flavor, texture and substance to an otherwise basic brown rice.


1 cup long-grain brown rice, rinsed and drained

2 tsp ginger, peeled and finely chopped

1/2 tsp Asian sesame oil

2-1/2 cups water

1/4 cup raisins, yellow or golden

1/2 tsp curry powder

1-1/3 tbsp soy sauce


Combine first 4 ingredients in a heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes. Stir in raisins and curry powder. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. After 45 minutes, turn off the heat, and let stand covered for 10 minutes. Fluff with a fork. Serve drizzled with soy sauce.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 91; % Calories From Fat 10.9%; Total Fat 1.1g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.4g; Poly-unsaturated Fats 0.4g; Cholesterol 0mg; Sodium 310mg; Total Carbohydrates 19g; Dietary Fiber 1.4g; Sugar 5.6g; Protein 1.9g.

More Information:


Thiamin B1 0.05 mg
Vitamin K 0.95 mcg
Vitamin A 2.6 IU
Vitamin E 0.094 mg
Pantothenic Acid 0.17 mg
Vitamin B6 0.11 mg
Choline 6.9 mg
Riboflavin B2 0.039 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 0.37 mg
Niacin B3 0.98 mg


Sodium 310 mg
Zinc 0.39 mg
Copper 0.11 mg
Calcium 17 mg
Iron 0.55 mg
Manganese 0.51 mg
Magnesium 29 mg
Potassium 110 mg
Fluoride 110 mcg
Phosphorus 59 mg
Selenium 4.9 mcg

Deviled Tofu Sandwich

Saturday, February 1st, 2014

This is the vegan and vegetarian answer to an egg salad sandwich. Great for low cholesterol diets as it contains none at all. I would substitute a whole grain bread in the place of the white bread for a more wholesome sandwich.


1 oz tofu

1/8 tsp soy sauce

1 pinch turmeric

1 tbsp green bell pepper, minced

1/2 tsp mustard

1 tbsp onion, minced (optional)

1 pinch paprika

2 slices white bread, toasted if desired

2 lettuce leaves

1 tomato slice


Combine first 7 ingredients in a bowl. Spread mixture on half the slices of bread. Layer with lettuce and tomato and top with remaining bread.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 20.4%; Total Fat 4.3g; Saturated Fats 0.8g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 410mg; Total Carbohydrates 29g; Dietary Fiber 2.7g; Sugar 3.6g; Protein 9g.

More Information:


Thiamin B1 0.3 mg
Vitamin A 390 IU
Vitamin K 7.6 mcg
Vitamin E 0.33 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.21 mg
Choline 11 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 8.6 mg
Niacin B3 2.5 mg


Sodium 410 mg
Zinc 0.93 mg
Copper 0.26 mg
Calcium 280 mg
Iron 2.9 mg
Manganese 0.66 mg
Magnesium 35 mg
Phosphorus 120 mg
Potassium 220 mg
Fluoride 25 mcg
Selenium 15 mcg

Baked Tofu with Ginger

Wednesday, January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.


2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger


Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

Lentil Vegetable Soup

Wednesday, September 28th, 2011

There is nothing like a good lentil soup to satisfy hunger unless it is a lentil vegetable soup. A good tasting vegan soup.


1/2 tsp basil, or 2 tsp fresh, chopped
1 cup dried lentils
1/2 tsp thyme, or 2 tsp fresh, chopped
4 cups vegetable broth (see September 2007)
3 cloves garlic, crushed
3/4 lb zucchini, cut into .5 in. thick slices
1/2 tsp cayenne, less if desired
2 tsp soy sauce, to taste
2 cups canned crushed tomatoes
1 lb spinach leaves, rinsed and chopped, tough stems discarded
4 pita breads, or other bread
2 tbsp olive oil
4 aluminum foil
1 onion, finely diced
1/4 tsp oregano, or 1 tsp fresh, chopped


Preheat oven to 200?F. Wrap pita loaves in foil and place in oven to warm. Heat oil in a heavy non-reactive saucepan over medium heat. Add next 7 ingredients and sauté 5 minutes or until onion is soft, stirring frequently. Add remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 40-45 minutes or until lentils are tender. Serve with bread.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 25%; Total Fat 8.9g; Saturated Fats 1.3g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 1500mg; Total Carbohydrates 53g; Dietary Fiber 8.2g; Sugar 8g; Protein 13g.

More Information:


Thiamin B1 0.36 mg
Vitamin K 630 mcg
Vitamin A 15000 IU
Vitamin E 6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.56 mg
Choline 47 mg
Riboflavin B2 0.46 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 30 mg
Niacin B3 3.2 mg


Sodium 1500 mg
Zinc 1.6 mg
Copper 0.43 mg
Iron 4.9 mg
Calcium 290 mg
Manganese 1.4 mg
Magnesium 140 mg
Fluoride 5.9 mcg
Potassium 920 mg
Phosphorus 190 mg
Selenium 7 mcg

Burritos With Tofu

Thursday, September 22nd, 2011

A traditional Mexican dish that tastes great but does not contain any meat.


1 ounce dried shitake mushrooms

2 cups hot water

vegetable cooking spray

4 t. safflower oil, divided

4 eggs, lightly beaten

1 small onion, thinly sliced

1 t. garlic, minced

6 cups Chinese cabbage, shredded

½ pound firm tofu, drained and cut into thin julienne strips

¼ pound zucchini, cut into thin julienne strips

1 medium carrot, scraped and cut into thin julienne strips

½ cup water

½ t. McKay’s Chicken-Style Seasoning

2 T. soy sauce

1 T. cornstarch

12 6-inch flour tortillas


Soak mushrooms in hot water 15 minutes; drain and cut into thin julienne strips. Set aside.

Coat a large nonstick skillet with cooking spray; add 2 teaspoons oil. Place over medium-high heat until hot. Add beaten eggs; spread quickly over surface of pan. As mixture begins to cook, gently lift edges of omelet with a spatula, and tilt pan to allow uncooked portions to flow underneath. Cook until eggs are set. Loosen edges with a spatula. Invert skillet onto a cutting surface; remove skillet. Roll up eggs jelly-roll fashion, and cut into 1/8-inch-thick shreds. Set shreds aside.

Add remaining 2 teaspoons oil to skillet. Place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes. Add cabbage, tofu, zucchini, and carrot strips to skillet; sauté over high heat 2 minutes. Combine water, McKay’s seasoning, soy sauce, and cornstarch. Gradually stir cornstarch mixture into vegetable mixture; cook until thickened, stirring constantly. Stir in reserved egg shreds.

Wrap tortillas in aluminum foil and bake at 325o F for 15 minutes. Unwrap and place 1 cup vegetable mixture evenly down the center of each tortilla, and roll up. Yield: 6 servings (2 burritos per serving).

Nutritional information:

Calories: 361 each; protein: 17.8 grams; fat: 18.8 grams; cholesterol: 142 milligrams.

Tofu Salad

Wednesday, September 14th, 2011

This is an delicious salad that is high in protein, vegetarian, and vegan. Gives you yet another thing to do with that tofu in the refrigerator.


2 one-pound containers reduced-fat, firm tofu (drained and pressed)

2 garlic cloves, minced

2 T. honey

1 T. soy oil

2 T. reduced-sodium soy sauce

cooking spray

12 cups cleaned, fresh mixed salad greens

3/4 cup chopped red bell peppers

11/2 cups broccoli florets

6 ounces blanched pea pods, cut in half

11/2 thinly sliced carrot coins

1/3 cup reduced-sodium soy sauce

1/4 cup water

2 T. lemon juice

2 T. sesame oil


Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. 

Nutritional information: 

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.

Chinese Vegetables

Wednesday, June 1st, 2011

This delicious vegan oriental vegetable dish is low in calories and contains no cholesterol. This dish can be served number of ways.


2 tbsp soy sauce

1 tbsp oil

1 onion, chopped

1/2 tsp salt

1/4 lb bean sprouts

2 tsp lemon juice

1/2 tsp sugar

1 cucumber, 2 in., chopped

7 oz snow peas, with ends trimmed

1 carrot, grated


Heat oil in a large shallow pan. Add the onion, carrot, and snow peas and fry for 1-2 minutes. Add the cucumber and cook for an additional minute. Stir in the soy sauce, lemon juice, sugar, salt to taste, and bean sprouts. Cook for 1-2 minutes and serve immediately. Serve with curly endive leaves if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 98; % Calories From Fat 34.9%; Total Fat 3.8g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 14g; Dietary Fiber 3.2g; Sugar 7.2g; Protein 4.1g.

More Information:


Thiamin B1 0.1 mg
Vitamin K 42 mcg
Vitamin A 2700 IU
Vitamin E 0.91 mg
Pantothenic Acid 0.82 mg
Vitamin B6 0.21 mg
Choline 24 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 20 mg
Niacin B3 0.88 mg


Sodium 470 mg
Zinc 0.64 mg
Copper 0.15 mg
Calcium 56 mg
Iron 2 mg
Manganese 0.35 mg
Magnesium 38 mg
Potassium 350 mg
Phosphorus 86 mg
Fluoride 6.4 mcg
Selenium 1.1 mcg

Mixed Rice Pilaf

Saturday, May 1st, 2010

A mixture of brown rice, wild rice, and basmati rice that makes for a very interesting flavor and texture. A vegan recipe.


1 cup chopped onion

2 tsp minced garlic

1/3 cup minced red bell pepper

1/2 cup minced celery

1/2 cup orange or pineapple juice

2 cups long-grain brown rice

1/2 cup wild rice

1/2 cup basmati rice

4 cups basic vegetable stock

1/2 tsp dried thyme

1/4 tsp dried sage

1 Tbs low-sodium soy or tamari sauce


In a heavy pot over medium-high heat, saute’ onion, garlic, red bell pepper, and celery in sherry until vegetables are soft (5 to 10 minutes).

Add brown, wild, and basmati rice. Cook, stirring, for 3 minutes. Add stock, thyme, and sage, and bring to a boil. Lower heat to medium and cook, uncovered, for 15 minutes.

Lower heat to low, cover pot, and let pilaf steam until rice is tender (about 25 minutes). Stir in soy sauce.

Serves 6

Nutrition Facts

Nutrition (per serving): 204.8 calories; 11% calories from fat; 2.7g total fat; 4.8mg cholesterol; 243.0mg sodium; 318.7mg potassium; 32.7g carbohydrates; 2.2g fiber; 4.5g sugar; 7.1g protein.