Tofu Noodle Stir Fry

This is a pantry staple dish for us. Why, because it's fast, healthy, kid approved and EASY. Did you know that soba noodles are packed with protein? Yep you heard. This is really one of those awesome dishes that hit the spot on a weeknight. We're talking 15-20 minutes in the kitchen. It's also got plenty of room for flexibility. Your kids like mushrooms? Add mushrooms, your kids like peas, add peas! Your kids like... you get the idea. Anyway, since this is one of those real fast meals, we like to hand out veggies while cooking. Carrot sticks are a great choice while making fun conversation with the little guys.

(Serves about four people)

1 pound package extra firm tofu (previously marinated in soy sauce and refrigerated)
1/4 cup soy sauce
1/2 pound soba noodles (or whole wheat spaghetti)
2 tablespoons olive oil
1 teaspoon onion powder
1 tablespoon garlic powder
2 teaspoons toasted sesame oil (or to taste)

1. Cube tofu and put in a zip top bag or sealed container with soy sauce. Marinate for at least 15 minutes or overnight.

2. Put a large covered pot of water on high heat. Follow steps below and add the noodles to the water once the water comes to a full boil. Cook the noodles for the amount of time indicated on the box instructions.

3. Bring the olive oil to medium heat in a large sauté pan, and then add the tofu (reserving the marinade).

4. Sauté the tofu until brown on all sides then add the reserved marinade. Add in the onion and garlic powder.

5. After soba noodles have boiled, drain and add to the pan with the tofu. Add sesame oil as a finishing touch.

Photo courtesy of Crafty Lumberjacks

This past Christmas, Jen was fixing a holiday meal for a mixed vegan and non-vegan crowd. She didn’t want to disappoint them with a dish that didn’t leave everyone feeling satisfied - holiday meal-level satisfied. Working with her brother Andrew and his partner Dennis of the Crafty Lumberjacks – Vegan Shepherd’s Pie was born. Even the non-vegans of the crowd said that they would be able to eat vegan food all the time if it tasted like this. A carnivore converter - it was a Christmas miracle!

Shepherd’s Pie, traditionally made with lamb, is definitely one of the meatier comfort foods that comes to mind. We bet most people would be skeptical of a vegan version, thinking you wouldn’t be able to get that same rich flavor. But this recipe will not disappoint! So tell your friends and relatives to wear their stretchy pants when you make them this dish, because they are going to be stuffed after this meal, holiday meal-level stuffed!

If you haven't already, check out Andrew and Dennis of Crafty Lumberjacks' site - they have tons of holiday and craft inspiration that looks amazing!

Vegan Shepherd's Pie

For the filling:

1 recipe for tofu crumbles, recipe below which can be made ahead (or substitute with store-bought crumbles, such as Beyond Meat)

3 tablespoons olive oil

1/2 onion, diced

3 tablespoons flour

2 cups vegetable stock

2 sprigs fresh rosemary, stems removed and minced

Salt and pepper to taste

16 ounces (1 package) of frozen vegetable medley

For the topping:

6 small russet potatoes, peeled and chopped

3 tablespoons vegan margarine (such as Earth Balance)

1 tablespoon vegetable bouillon (such as Better than Bouillon)

1/2 cup unsweetened plant milk of choice

Salt and pepper to taste

1.      Preheat the oven to 350F. Assemble the tofu crumbles per the recipe below. While the crumbles are in the oven, prepare the mashed potato topping. Add potatoes to a large pot of water, bring to a boil and let cook for about 20 minutes, or until soft. 

2.     While the potatoes cook, prepare the filling. In a large saucepan on low heat, add the olive oil and onion. Sauté the onion for about 5 minutes, until softened.

3.     Add flour and stir until it is golden brown and has a soft paste consistency (about 3 minutes). If it gets too dry, add more oil.

4.     Slowly whisk in the vegetable stock and continue whisking until it is smooth, and the flour has incorporated. 

5.     Add the rosemary and stirring occasionally, let simmer until thickened, about 10 minutes. Season with salt and pepper to taste.

6.     While the gravy is simmering, drain the pot of potatoes then add the potatoes back into the pot. Add the plant milk, margarine, salt, pepper and bouillon. Mash until well combined, set aside. 

7.      Add the tofu crumbles and frozen vegetable mix to the gravy then pour the mixture into a greased casserole dish.

8.     Spread the mashed potatoes evenly on top of the filling. Place the casserole dish on a sheet pan and bake at 350F for 25 minutes, until the topping is just starting to turn golden. Let cool for a few minutes, and serve!

Tofu Meat Crumbles:

(This recipe is from ItDoesntTasteLikeChicken.com)

2 tablespoons nutritional yeast

1 tablespoon soy sauce (gluten-free if preferred) 

1 tablespoon olive oil

1 teaspoon chili powder

1/2 teaspoon garlic powder

1/4 teaspoon liquid smoke

1 block extra-firm tofu, drained (no need to press it)

1.      Preheat the oven to 350F.  Lightly grease a large baking sheet or line with parchment paper.

2.     Mix the nutritional yeast, soy sauce, olive oil chili powder, garlic powder, and liquid smoke together in a large bowl. It will make a brown paste-like texture.

3.     Crumble the block of tofu with your fingers into the bowl along with the seasoning. Mix the tofu crumbles with the seasoning making sure all of the tofu is evenly coated. 

4.     Spread the tofu crumbles evenly over the pan. Bake for 35 to 45 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn't burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles, and that's ok because it will provide a variety of texture.

Vegetarian Lasagna

Here at Food Fit For Kids we don't believe in hiding vegetables. That being said, if you are going to throw a ton of vegetables at a child, there is no better vehicle than the lasagna. It's something about the sheets of pasta, sauce and cheese that make everything taste like they were born to be together.

If your child has a hard time with veggies, chop them into smaller pieces and reduce the amount in the recipe. If they end up liking the recipe, the next time you make it add more veggies, slowly increasing the amount of veggies. By giving your child smaller, less threatening portions you take a bit of the pressure off. As frustrating as mealtimes can be, it's about the end game. Getting your child to really want to eat vegetables for life. Think big picture.

(Serves approximately four people)

1/2 a butternut squash peeled and cubed (can buy them cut and peeled, get 12 oz bag)
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 jar organic pasta sauce
2 small zucchini squash (about 12 oz) grated                      
1 (6 ounce) can tomato paste                                                    
3 carrots (about 6 ounces), grated          
6 lasagna sheets, 'no bake' noodles                                        
1 cup vegan mozzarella cheese

1. Preheat oven to 400 F.

2. In a bowl, coat cubed squash a tablespoon of olive oil and dashes of salt and pepper. Spread squash evenly on cookie sheet and roast in the oven for 20 minutes.*

3. In a bowl combine the pasta sauce, zucchini, carrots, and tomato paste until smooth.

4. Remove the squash from the oven. Chane the oven temp to 350 F.

5. In the bottom of an 8x8 inch casserole dish, first layer the dish with a fourth of the sauce mixture, then a layer of noodles.

6. For the second layer, ladle another fourth of the sauce on top, then half of the squash, then a third of the cheese.

7. For the third layer, repeat the same steps as the second layer.

8. For the final layer, spoon the remaining sauce and top with the remaining cheese.

9. Cover with foil (tent the foil to prevent sticking to cheese or use parchment paper between lasagna and foil) and bake in the over for 30-40 minutes. Check lasagna after 30 min as ovens can different in temp.

10. Remove the foil and allow to bake for another 10 minutes or until brown on top.

11. Remove and let cool at least 10 minutes before serving.

*Chef's note: If pressed for time, the squash can be covered and cooked in the microwave with just a little bit of water and the salt and pepper (no oil needed) for about 6 minutes or until fork tender.

Kale Pesto for the Whole Family!

An online friend asked us for a kale pesto recipe, and we said, why not?  Now that we've been testing out this recipe, we just can't get enough!  A big batch of pesto can be a great time saver.  It keeps really well in the refrigerator and can be reheated with pasta or spread right onto a sandwich.  This recipe is an even healthier version than a traditional pesto and uses kale as the main ingredient instead of just basil.  No offense to basil, basil is great, but so is kale - it's loaded with vitamins, iron, and tastes great!

4 cups kale, stemmed

1 small bunch fresh basil 

1/2 cup pine nuts 

1/2 cup vegan Parmesan

1/4 cup olive oil, or more

Juice and zest from half a lemon

1 large garlic clove

Salt and pepper to taste

1.  In a large food processor, puree all ingredients, except the olive oil, until blended. 

2.  Slowly add in the olive oil until the desired consistency is reached.  Serve immediately or store in the refrigerator for about a week.