BBQ Tempeh Lettuce Wraps

       I can't believe I've surpassed 10 000 views! With just over 60 posts, its time for some change. I've been working on something new for the blog. I've been drawing away and tinkering with fonts to create a new title header. As soon as it's complete, I will update the blog and let all my followers know (if you aren't following me yet, go ahead and try it. You can follow No Empty Fridge by email by submitting your email in subscription app in the right sidebar). 

       Anyhoo, seeing as it's been great whether lately, chilly night and hot days, I've whipped up a tasty recipe for BBQ-style tempeh that is perfect on lettuce wraps. For those new to the product, tempeh is made from soy beans, like tofu, but the beans are left whole, then fermented and formed into bricks. Tempeh is a hearty source of protein for vegetarians that can really soak up flavour. The best way to get the most flavour in the shortest amount of time is to steam or boil the tempeh for 10-20 minutes first and then marinate it. By parcooking the tempeh, it absorbs the marinade better and much faster than if you where to solely marinate it. This method also makes the tempeh more moist, so it can better hold up to longer or dryer cooking methods, such as pan frying, baking and barbecuing. 
       I've used this recipe when making fajitas with cilantro lime rice and guacamole and most recently on lettuce wraps with couscous, avocado, balsamic-marinaded red onions and lemon-mustard marinated hearts of palm. So tasty! You can find out how I did all of this below, starting with the main attraction: BBQ Tempeh.  

Serves: 3-5

Ingredients

1/4 tsp cumin
1/4 tsp coriander
1/4 tsp garlic powder
1/8 cup (3 tbsp) ketchup 
3 tbsp sriracha or garlic chili paste 
2 tbsp low sodium soy sauce
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp honey or agave 
1 tbsp vegan Worcestershire sauce (optional)

3 tbsp vegan margarine

Preparation 

1. In a medium large pot with your steamer basket, add a couple of inches of water and place the full brick of tempeh in a the steamer. Steam for 10-20 minutes covered.
2. While the tempeh is steaming whisk together all ingredients in a sealable container. If you're making my lettuce wraps, you will also want to start preparing your other toppings, see below for more information.
3. When the tempeh is done steaming, let it cool, then slice it into about quarter inch strips, then cut those strips into 3 width wise. 
4. Place the chunks of tempeh into the marinate, seal well with the lid, shake and let marinate for at least 30 minutes, shaking or turning after 15 minutes. 
5. When you are ready to prepare your tempeh, heat up a nonstick pan with the margarine on medium heat. Add the tempeh and all the leftover marinade. Let cook for 5-10 minutes on the one side, until dark brown and then flip the tempeh over and cook on the other side for about 5 minutes before removing from the heat.

If you are serving this on top of lettuce wraps, you'll need:
• Large leaf lettuce: washed and air or patted dry
• 1 cup couscous: cooked by covering couscous with 1 cup boiling water in a large bowl and then covering with plastic wrap to let steam for 5 minutes or until all the water is absorbed. (Fluff and season couscous before serving)
• ~1/4 cup sliced red onion: marinated in 3 tbsp balsamic vinegar, and a dash of salt and pepper for at least 10 minutes
• 1 can hearts of palm: drained, rinsed, and marinated in 1 tbsp olive oil, 2 tbsp dijon mustard, 1 tbsp lemon juice, 1 tsp honey or agave and salt and pepper to taste, for at least 20 minutes
• 1 avocado: sliced thinly 

Are you a lettuce wrap fan? Or do you prefer tortillas when you are wrapping up your meal? 

Summer Swiss Chard Pasta

       Based on Grandpa Mark's pasta, this savoury dish is packed with one of my favourite veggies out of the garden, swiss chard. You can enjoy this dish year round, but it's best in the summer with greens and herbs from the garden or the market. I prefer using swiss chard, but you can also use spinach (like Grandpa Mark used to do) in this tasty pasta sauce.

Serves: 3-6

Ingredients

3 Tbsp or 1/8 cup olive oilOne large white onion, cut into chunks4 cloves of garlic, minced1/8 tsp red chili flakes1 tsp dried basil or about 1/4 cup packed fresh basil leaves cut into strips1/2 tsp dried oragano1/4 tsp dried thymeHalf a large bunch or 300g Swiss Chard, stems and greens chopped2 cans chopped tomatoesOne can (514mL) chickpeas or white beans, drained and rinsed About 300g pasta

Preparation

1. In a large pan on medium heat, add olive oil, onions, garlic, chili flakes and herbs and sauté for 2 minutes.2. While the onions are sautéing, chop up the swiss chard stems and add them to the pan. Sauté the mixture for an additional 5-7 minutes or until the swiss chard stems begin to soften up.3. Add two cans of tomatoes and let simmer for 10-15 minutes. Meanwhile start a pot of salted boiling water for your pasta.4. Add the beans and the chopped swiss chard to the sauce. Cover and cook for an additional 10-15 minutes.5. Once the sauce is complete, you can add your pasta to the pot of boiling water and cook to al dente. Meanwhile remove your sauce from the heat, taste and season with salt and pepper as needed.6. When you pasta is finished, strain and spoon the pasta onto plates and cover with sauce. Any leftover pasta can be tossed in olive oil so that it does not stick.7. Garnish with fresh basil if desired and enjoy!

Low-Fat Vegan Manicotti

       Manicotti can normally be a very heavy and fattening dish, but a simple solution for that is to replace that non-vegan friendly cheese with tofu. If you've never tried cooking with tofu, but want to try lightening up you traditional manicotti, you will not be disappointed with this recipe.

Dad: "You can't tell it's not cheese, this stuff is white."

       I recently made this pasta dish for my parents. My mom's a vegetarian but my dad's a meat eater and although normally harder to please, both he and my mom loved by manicotti! And believe me, if my dad doesn't like something I make him, he isn't shy to say so. But my parents said that they would eat this manicotti recipe over cheese-based manicotti any day (my mom was very happy to hear this). 

Serves: 3-6

Ingredients 

8-12 manicotti shells

Pasta Sauce (alternatively, you can use 1-2 jars of your favourite spaghetti sauce)

1/8 cup (3 tbsp) olive oil

1/4 tsp chili flakes

1 large onion, sliced 3 cloves of garlic, minced

1 tsp basil 

1 tsp thyme 

1/2 tsp parsley 

1/2 cup crimini mushrooms, sliced

1 jar diced tomatoes 

2 cup tomato purée  

1/4 tsp salt and pepper 

optional: handful kalamata olives, pitted or 1/3 cup marinated artichoke hearts 

1 brick regular or firm tofu

2 tbsp lemon juice 

2 tbsp nutritional yeast 

1 tbsp soy sauce

1/2 tsp tyme and basil or 1 tsp Italian herb mix

Salt and pepper to taste

Optional 1/4 cup vegan mayo (makes it extra creamy)

2 tbsp olive oil

1 medium onion, chopped

2 cloves of garlic, minced 1 bag spinach (8-10oz), chopped 

Optional Daiya or vegan cheese

Preparation

Pasta sauce

1. In a large pan or medium sauce pot, on medium heat, warm olive oil and chili flakes. When warm, add the chopped onion, garlic and herbs and sauté until the onion is soft, about 5 minutes.

2. Toss you mushrooms into the pan and sauté for an additional 5 minutes before adding the tomatoes and tomato purée. 

3. Let simmer on medium-low for 15-20 minutes before tossing in the optional artichoke hearts or olives, and seasoning with salt and pepper.

4. Remove from the heat and set aside until ready to use.

1. Preheat the oven to 350°F.

2. Put a large pot of salted water on the stove top on high and bring to a boil. When the water reaches a roaring boil add your pasta shapes. Cook until al dente, about 5 minutes, then drain and rinse with cold water.

3. Drain and rinse the tofu. Squeeze any excess liquid out of the tofu, then finely crumble into a medium mixing bowl.

4. Add the lemon juice, nutritional yeast, soy sauce and seasoning to the crumbled tofu and mix well.

5. In a large pan on medium heat, heat up a couple tbsp of olive oil and sauté onions and garlic, 5-7 minutes.

6. Once the onion has softened up, toss in the chopped spinach, in batches. You want to cook down the spinach, so cover the pot between batches and stir frequently.

7. Once the spinach is wilted and dark green, add it directly into you tofu mixture. Mix well and add salt and pepper if necessary.

8. Put a thin layer of pasta sauce down in your Pyrex dish (9"x13")

9. Fill your manicotti pasta shells with the tofu mixture and arrange on top of the sauce. 

10. Pour the remainder of the tomato sauce on top of the pasta. Sprinkle with cheese if using. 

11. Cover with tin foil and poke a hole in the center with a fork to let steam vent out.

12. Bake at 350°F covered for 25 minutes and uncovered for an additional 5-10 minutes until bubbling. 

13. Let cool 5-10 minutes before serving.

Morning Glory Muffins

 A.K.A. banana-carrot-apple/pear-coconut-raisin muffins

It seems that every time I talk with my dad, he complains that he wants my mom to bake him something. He was a bit jealous when I told him I made these muffins. They've got pretty much everything he loves in them: carrots, raisins, coconut, banana and nuts. Can you ask for a more tasty way to start off your morning? 

Serves: 12 muffins

Ingredients

1 large banana, mashed
3/4 cup soy milk or other non dairy milk
1/2 cup vegetable oil
1 tsp vanilla extract
1/3 cup brown sugar, packed
1/4 cup white sugar

2 cups flour, half whole wheat, half white
2 tsp baking soda
1 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp salt

1 large pear or apple, pealed and chopped
1 cup grated carrot
1/2 cup shredded coconut (sweetened or unsweetened up to you, I've used both)
1/2 cup raisins

1/2 chopped pecans for topping

Preparations

1. Preheat the oven to 350°F. Grease a muffin tin, or line with muffin liners (Do not need to grease if using a silicon muffin tray).
2. In a large mixing bowl, mash banana and mix with all wet ingredients and sugar.
3. In a separate bowl, mix flour, baking soda, spices and salt.
4. Add the dry ingredients to the wet and mix to combine.
5. To the batter, add the chopped fruit, grated carrot, raisins and coconut and mix well.
6. Distribute the batter evenly, top the muffins with the chopped pecans and place in your preheated oven at 350°F.
7. Bake for 30-35 minutes. Remove from the oven and let cool for 5-10 minutes in the muffin tray before transferring the muffins to a wire rack and cooling for an additional 5-10 minutes before chowing down.

Fresh Pasta Sauce

        With more beautiful weather on the way we are stepping away from heavy hot meals and embracing lighter fresh dinners. This fresh pasta is perfect for summer, especially as seasonal tomatoes are popping up in markets.

        Because all ingredients in this recipe are raw, it is important to choose quality ingredients. When choosing an olive oil, the best quality indicator is the farm or area the olives are grown. If the bottle doesn't state where the olives are grown, it is most likely a mixed olive oil. Mixed olive oils tend to be lack lustre. The flavours are muddled and unimpressive. Try to choose an extra virgin or virgin olive oil, these oils are less acidic and higher quality than other olive oils. A decent olive oil might set you back $25 for a litre, but this product will give raw dishes like this fresh pasta sauce a great flavour. 

All the ingredients I need to make a delicious fresh pasta sauce

Serves: 2-3

Ingredients

4 Tbsp extra virgin olive oil, and to taste

1 large clove or garlic, minced

1/8 tsp red chili flakes

About 8 kalamata olives, or to taste

450g rip tomatoes, about 4 medium or 8 medium-small (cocktail size) tomatoes

1/2 small bunch of basil (about 20g), leaves torn 

Salt and pepper to taste 

Sauce is all done, all we have to do now is make the pasta

Preparation

1. In a medium mixing bowl combine olive oil, chili flakes and minced garlic. Let marinate for 20 minutes to one hour. 

2. Cut the tomatoes over the bowl of olive oil to preserve all the liquid. With a paring knife, cut the tomatoes into 4 wedges and then cut each wedge in half. 

3. De-pit the olives, rip or cut in half and add to the tomatoes and olive oil.

4. Tear the basil leaves and add to the fresh sauce and season with salt and pepper.

5. Let sit for at least 20 minutes while you prepare the pasta as to the package instructions. 

6. When cooked, drain the pasta and add directly to the fresh sauce. Add more olive oil, salt or pepper if necessary.

Coconut Apricot Bars

       On their own, these tasty Coconut Apricot Bars are a great breakfast or snack option. They are not too sweet but with the addition of a scoop of vanilla or coconut ice cream on top or a sprinkle of icing sugar, these bars also make an excellent dessert. 

       The base of the bar has heart healthy omega-3 and omega-6's from the flax as well as fiber from the whole wheat flour. The topping is filled with chopped apricots, almonds and pecans, as well as a coconut caramel-like sauce. These coconut apricot bars are a healthy alternative to traditional "Magic Bars". Just as tasty, but use a lot less sugar and use better fats. Saturated fat from coconut products contains short chain fatty acids, which unlike their animal product competitors are not processed the same way and are less likely to clog up you arteries.       

Serves: 12 large dessert size bars (3"x3") or  24-36 medium-small bars

Ingredients

Base:
1/2 cup margarine
1 tbsp molasses
1/2 cup packed brown sugar
1 tbsp ground flax seed 
3 tbsp water
1/8 tsp ground ginger, heaping
3/4 cup white flour
3/4 cup whole wheat flour

Coconut condensed milk:
1 can coconut milk
2/3 cup brown sugar, packed

Topping:
1 cup sweetened shredded coconut 
1 cup dried chopped apricot*
1 cup chopped nuts, a combination of pecans and almonds or your favourite
2/3 cup Ritz crackers, about 12-15, chopped or lightly crushed*

optional: icing sugar or vanilla or coconut ice cream   

Preparation

1. Turn on the oven to 375°F and toast nuts for 8 minutes while the oven is preheating and lightly grease 13x9 inch pyrex pan. 
2.To make the base, beat margarine with brown sugar, ground flax seed, water, molasses and ginger and then mix in the flour. Pour into the greased pyrex pan and press with your fingers, bake for 10 minutes at 375°F. 
3. In a small sauce pan combine the entire can of coconut milk and the packed brown sugar. Simmer on medium-low heat for 12-14 minutes, stirring occasionally so that the condensing coconut milk doesn't boil over. If a thin film forms, whisk it back into the condensed coconut milk. Final product should be a medium thick milk of a light caramel colour.
4. Combine coconut, apricot, nuts and Ritz crackers in a bowl.
5. Pour 2/3  of the prepared coconut condensed milk on top of the baked base, this should cover the majority of the base.
6. Evenly distribute the coconut, fruit and nut mixture on top and drizzle remaining coconut milk mixture on top of this layer.
7. Bake at 375°F for 20-25 minutes, the coconut milk should be golden brown around the edges.

8. Chill completely (~2h) before cutting.

9. Eat as is for a snack or for breakfast. If serving for dessert, add a scoop of vanilla or coconut ice cream on top of a large square cut bar or dust a fine layer of icing sugar on top before serving.  

*if particularly dry, can be soaked in a bit of water for a couple of minutes

*if you like sweet and salty desserts, you can use Ritz original, otherwise use low sodium Ritz crackers

Chocolate Lover's Brownie Cookies

     Lovers of anything chocolate beware. These fudgy brownie cookies are addictive. Soft, gooey and oh so chocolaty.

     After what seemed to have been the longest exam period in history, I am finally free. Well relatively speaking. I'm still working at the pool, teaching kiddies how to swim, volunteering at the hospital and taking summer school. But overall, I have much more time to do things that I want (like build another book shelf and create some new recipes). So to celebrate my freedom, I made some cookies.

     These cookies are supper moist. When you take them out of the oven they look undercooked. But by leaving them on the hot baking sheet for a few more minutes, you are firming up the bottom so they don't fall apart while allowing them to stay moist and gooey in the center, just like a brownie cookie should be.

Serves: about 36 cookies

Ingredients

1 cup margarine
1 cup brown sugar, packed
1/2 cup granulated sugar
1/4 cup water
1 tsp vanilla
2 1/4 cups all purpose flour
3/4 cup cocoa powder
1 tsp baking powder
1 tsp baking soda
1 cup semi-sweet dark chocolate chips (use 1 1/2 cups to make them extra chocolaty)

Preparation

1. Preheat the oven to 375°F.
2. In a medium bowl, beat margarine and sugar until fluffy, then beat in the water and vanilla.
3. In another bowl, mix flour, cocoa powder, baking soda and baking powder.
4. Stir dry mixture into the wet, until well combined, then stir  in chocolate chips.
5. Use a cookie scooper or roll dough into golf ball size balls (1 1/2" in diameter). Place balls onto an ungreased cookie sheet and either slightly compress the dough balls or leave round (the more round the gooeyer).
6. Bake in the center of the oven for 8-10 minutes, remove and let cool on the cookie sheet for 1-5 minutes before transferring the cookie onto a wire rack to cool completely.