August 17, 2007

Posted by Dawn G.

Hey Gregg, Try this for lunch!

–2 cups cooked brown rice
–1 can artichoke hearts, drained & chopped
–1 cup canned chick peas, drained
–1/2 dry pint grape tomatoes, halved
–1/3 cup chopped red onion
–1 7-oz pack of chunk white tuna, drained
–juice of large lemon
–1 tbsp water
–1 tbsp extra virgin olive oil
–2 tbsp freshly chopped parsley

Combine rice, artichoke hearts, chick peas, tomatoes, onion and tuna in large bowl. Whisk lemon juice, water and olive oil in small bowl. Drizzle over tuna rice salad. Sprinkle parsley, then toss well. Cover and refrigerate for at least 2 hours.


Tofu-Shitake Pilaf

August 16, 2007

Posted by Greg R.


2 teaspoons olive oil
1 cup uncooked basmati rice
3/4 cup chopped onion
1 (14 1/2-ounce) can vegetable broth
1 cup sliced shiitake mushroom caps (about 3 ounces)
1/2 cup chopped carrot
1/2 cup chopped celery
1 teaspoon grated peeled gingerroot
2 garlic cloves, minced
>1 cup cubed firm tofu (about 6 ounces)
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
2 tablespoons minced fresh cilantro


Preheat oven to 350°. Heat oil in a large saucepan over medium-high heat. Add rice and onion; sauté 2 minutes. Add broth; bring to a boil. Add mushrooms, carrot, celery, ginger, and garlic; cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Combine rice mixture, tofu cubes, salt, and pepper in a 2-quart casserole coated with cooking spray; toss gently. Cover and bake at 350° for 20 minutes or until thoroughly heated. Sprinkle cilantro over pilaf.

Yield 5 servings (serving size: 1 cup) Nutritional InformationCALORIES 206(19% from fat); FAT 4.3g (sat 0.6g,mono 1.8g,poly 1.2g); PROTEIN 6.5g; CHOLESTEROL 0.0mg; CALCIUM 65mg; SODIUM 605mg; FIBER 2.1g; IRON 3.9mg; CARBOHYDRATE 35.9g

Peanut Butter Power Balls

August 16, 2007

Posted by Dawn G.

– seriously, i can’t live without these.

1 c. peanut butter

1/2 c. soy protein powder

1/2 c. chocolate chips or raisins

1/4 c. honey

graham cracker crumbs

mix all ingredients together except for graham cracker crumbs. shape mixture into 1-inch balls. roll in crumbs and refrigerate (frozen is better, actually).

Sauteed Tofu and Veggies

August 16, 2007

Posted by Dawn G.

-corn on the cob is cheap right about now. 16 cents per ear.


dark sesame oil

1 c. onions, sliced into half-moons

1 c. fresh sweet corn, removed from cob

1 c. cabbage, sliced into 1-inch chunks

1 pound firm tofu, crumbled

sea salt or soy sauce

1 tablespoon sliced scallion (as garnish)

heat small amount of oil in skillet. add onions and saute 1-2 minutes. stir in corn & cabbage. sprinkle tofu over veggies. sprinkle 1-2 pinches of sea salt on top and cover.

reduce flame to medium-low, and cook until veggies are done and tofu is fluffy. the vegetables are best if they are slightly crisp. during last 2-3 minutes of cooking, you may season to taste with a little more salt or a few sprinkles of soy sauce. remove and place in a serving bowl. garnish with scallion slices.

Hominy Chili with Beans

August 16, 2007

Posted by Greg R.


2 teaspoons vegetable oil
2 teaspoons bottled minced garlic
4 teaspoons chili powder
1 teaspoon ground cumin
1 (15.5-ounce) can white hominy, drained
1 (15-ounce) can red beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained and chopped
1/4 cup low-fat sour cream
1/4 cup (1 ounce) shredded reduced-fat sharp cheddar cheese
4 teaspoons minced fresh cilantro

Preparation time: 5 minutes Cooking time: 18 minutes

Heat oil in a large saucepan over medium heat. Add garlic; saute 1 minute. Stir in chili powder and next 5 ingredients (chili powder through stewed tomatoes); bring to a boil. Reduce heat; simmer, uncovered, 15 minutes. Spoon 1-1/4 cups chili into each of 4 bowls; top each serving with 1 tablespoon sour cream, 1 tablespoon cheese, and 1 teaspoon cilantro. Yield: 4 servings. Note: If hominy is not available, you can substitute 1 (11-ounce) can vacuum-packed white corn or 1 (15.25-ounce) can whole-kernel corn, drained. Hominy imparts a distinctive flavor remarkably different from that of corn, so if you use corn, know that the dish will be more like a basic chili with beans.

CALORIES 271 (23% from fat); FAT 6.8g (sat 2.6g, mono 2g, poly 1.8g); PROTEIN 11.7g; CARB 42.9g; FIBER 5.5g; CHOL 10mg; IRON 4.1mg; SODIUM 452mg; CALC 202mg

Starting next month, throughout Denver, the local chili venders will be selling the ingredient to keep you warm through the winter.  If you have a little freezer space, I’d recommend buy a half bushel, or if you’re real ambitious, a full one.  If you get them roasted on site, be sure to take them straight home, package and freeze them (or else you end up with over cooked chilies)

Anyone have a favorite place to get their chilies?

Eggless Egg Salad

August 16, 2007

Posted by Matthew B and Erika C


1/3 c. mayonnaise (regular or soy-based)

1 tbsp. Sweet Pickle Relish

2 tbsp. red onion, minced

1-2 stalks celery, finely diced

1 tsp. Organic Apple Cider Vinegar

2 tbsp. whole grain mustard

1 tsp. Organic Dijon Mustard

2 tbsp. fresh dill, minced or 1 tbsp. dry

1 tbsp. fresh tarragon, minced or 1/2 tbsp. dry

sea salt and cracked black pepper to taste

1 lb. Organic Extra Firm Tofu, drained


Mix first 10 ingredients together. In a separate bowl, chop drained tofu using a pastry blender. Stir in mayonnaise mixture. Season with salt and pepper. Cover and chill for an hour or so. Spread a half cup on your favorite Wild Oats Sliced Bread and top with lettuce, tomatoes, cucumbers, radishes or sprouts, and top with another piece of bread.

Nutrition Facts

Per Serving (171g): Calories 210 (140 from fat) 16g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 270mg sodium, 7g carbohydrate, 2g dietary fiber, 3g sugars, 14g protein

From Wild Oats website