Tag Archives: vegetarian

Braised Broccoli and Tomato Pasta

Important Note: This recipe was inspired by and based on: Serious Eats – Braised Broccoli and Tomato Pasta. I changed the recipe based on what I had available in my house and omitted the oil to make the recipe Engine 2 and Dr. Esselsytn diet friendly.

 


  

Braised Broccoli and Tomato Pasta

  • Servings: 4-6
  • Time: 1hr 30mins
  • Difficulty: easy
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Ingredients

8 cloves of garlic, diced

1/2 tsp crushed red pepper

1 tsp dried oregano

1/4 cup chopped fresh parsley leaves (garnish)

1/4 cup lemon juice + 1/4 cup water (or 1/2 cup dry white wine)

1 12 or 16 oz bag frozen broccoli (or)  1 head of fresh broccoli (cut into 1/2 to 1 inch florets)

2 cans of diced tomatoes (normal size cans – 14.5 oz each)

1 1b pasta – such as rotini or ziti

1 tbsp nutritional yeast (optional)

Sea or Kosher Salt

Directions

1. Reserve 10 florets or so for later, place remaining broccoli in a large pot (so you can mix pasta and sauce in one pot later) and cook on medium. (If using frozen broccoli, no need to add water or oil.) If using fresh broccoli, add some water and cook, stirring occasionally, about five minutes.

2. Add the crushed red pepper, oregano and garlic to the pot and stir. Cook until fragrant – about 30 seconds. (I forgot to stir and left it on for two minutes and mine turned out fine – careful though, you don’t want the seasonings to burn.)

3. Add the lemon juice water mixture (or dry white wine) to the pan and stir. Cook to slightly reduce – about 2 minutes.

4. Pour in your diced tomatoes and give it a stir. Turn up heat and bring to a boil. One the sauce boils, turn the heat down to a simmer. Cover and cook for about 1 hour. Season with salt to your taste.

5. Make pasta according to package directions. Drain and add to sauce.

6. (optional) Add reserved frozen broccoli to the pot and allow to pot to continue to simmer for a few minutes (until broccoli is slightly tender.) This step creates better color and another dimension of texture – slight crunch. (You may want to steam fresh broccoli before adding it in.)

7.  Season to taste (add more salt if needed) and add nutritional yeast. Stir. (The nutritional yeast takes some of the heat out and makes me feel like I am adding cheese.)

8. Add chopped parsley leaves as a garnish according to your taste and preference.

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Recipes – Whole Foods, Plant-Strong Diet

The first step of my plant strong diet is learning how to cook plant-strong food that are yummy and satisfying. I am starting by cooking recipes I find online. I’ll be reviewing them and recommending recipes we love.

Mexican Lentil Soup – http://foodbabe.com/2015/01/12/mexican-lentil-tortilla-soup/ This soup was SO yummy! It was extremely flavorful. This is definitely one of my absolute favorites!!

Pasta with “Alfredo” sauce – http://ohsheglows.com/2014/01/20/cauli-power-fettuccine-alfredo-vegan/ I made this recipe for dinner the other night. I added frozen peas (these will cook when you heat the sauce) and sauteed chopped red bell peppers. We really like it. I will definitely be making this again. To make this plant-strong/Engine 2 diet friendly omit the oil when sauteing the garlic.

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Forks over Knives

I decided to watch this documentary because my boyfriend’s parents (who were staunch meat lovers, and fans of processed food) decided to go vegan after watching it.

For those who don’t know, Forks over Knives is about the benefits of a plant based, whole food diet and the risks of an animal/ processed food based diet. (I made and then ate steak while I watched this documentary.)

I found this documentary to be informative, and never felt like the information was forced off on me. The data was very easy to understand, and was shown to be scientific fact by several broad and well documented studies.

Before I always felt the vegans were extremists/hippies, and the term held a somewhat negative connotation. While I will not be going vegan myself, I now understand why people make that choice, and it no longer holds any stigma. I will, however, be examining my diet and cutting out a lot of processed foods, and adding a lot of plant based foods.

I think that this is a must see for all humans, especially those living on the “Western” diet.

Rating: 4 out of 5

Pros: very informative, includes a lot of scientific research presented in every day terms, always interesting

Cons: does not show any research comparing diets containing small amounts of animal based products and solely animal based products, the documentary was a tad long.

Price: $15

Where to Shop/View: amazon.com, netflix.com, etc

Forks Over Knives

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