Plant Based 411
Healthy New Year!
By Nancy Eisman
A New Year can be a new start, often including healthier habits, such as choosing to add more plant-based recipes to your repertoire. To give you a head start, one of my favorite go-to meals is a quick, colorful, and nutrient-dense dinner that always hits the healthy spot.
Fiber-rich, antioxidant-filled greens and steaming hot sweet potatoes accompany savory and slightly sweet glazed tofu in this ready-in-30-minutes, palate-pleasing plate of food.
Choose your green(s) and sweet potato variety, and if tofu isn’t your thing then some sautéed beans will be a fine substitute equal to the task of meeting many of your nutritional needs.
This dinner is so satisfying, filling, and easy to assemble, I hope you’ll give it a try real soon. It’s nutrient dense and plant-based smart!
Baked Spinach & Artichoke Dip
1 bunch collards, mustard greens, kale, chard or the like (ribs and leaves separated)
8 small-medium sweet potatoes, halved
1 package extra firm tofu
1 ½ tablespoons vegetable oil
2 teaspoons toasted sesame seeds
½ cup teriyaki sauce
1 tablespoon sesame oil
1 tablespoon lite soy sauce
2 tablespoons fresh squeezed orange juice
In a stockpot with a steamer basket set over about 2” of water, add the potatoes, cover the pot, and cook over medium-high heat about 10 minutes. Add the ribs of the greens and steam another 3 minutes. Add the greens’ leaves and steam another 3 minutes. Prick the potatoes to check for tenderness and then turn off the heat.
Mix the glaze ingredients in a bowl and whisk to combine. Slice the tofu into ½” thick slices, then in half again, and brush both sides with the glaze.
Add the vegetable oil to a sauté pan and heat to high. Add the tofu slices and sauté 5-6 minutes per side, adding more glaze if needed.
For each serving, place one-quarter of the tofu, sweet potatoes, and greens on each plate, drizzle with the remaining glaze, and sprinkle with the toasted sesame seeds.