Food Combining Diet Meal Plan.
Below are some main dishes that you can incorporate into your food combining diet meal plan. There are a number of named ingredients that you may want to try. If not, feel free to use an equivalent.
TUSCANY TOFU MEATBALLS
1-2 cups Sprouted Wheat Tortilla crumbs.
1 cup cooked Brown and Wild Rice, 50/50.
1 med. Red Onion, finely chopped.
2 cloves Garlic, minced.
2 stalks Celery with leaves, finely chopped.
2 lbs. FIRM Tofu (something like Nigari), and crumble it up.
1 cup Vegetable Stock (I use the Pacific Foods brand)
¼ cup whole Rolled Oats.
2 cups fresh Basil, finely chopped.
2 cups Parsley.
¼ tsp. Black Pepper, Freshly ground.
A pinch of Cayenne Pepper.
1 Tbs. Olive Oil.
3 Tbs. Bragg Liquid Aminos.
Spice Hunter’s Herbes de Provence to taste (about 1 tsp.)
How to prepare and cook.
Take 8-10 sprouted wheat tortillas and either leave them out to dry or quick-dry them in a low heat oven. Break up into small pieces and put them in a food processor. Blend them until they are crumbs. Put them into a bowl and set aside.
Next, steam-fry the celery, onion, and garlic in an electric skillet. Cook until softened, roughly 6 minutes and put into a large bowl.
Now blend the tofu, vegetable stock, oats, and Liquid Aminos until it becomes smooth. Add the basil, parsley, black pepper, and cayenne pepper and pulse until well blended.
Now add the above to the onion mixture. Add the cooked wild rice and the tortilla crumbs to the onion mixture and give it all a good mix.
The mixture should be slightly sticky but firm enough to mould into balls easily. If the mixture is too wet, try adding some more tortilla crumbs.
You will need to preheat the oven to 400 degrees. Lightly oil a baking dish or cooking sheet. Now shape the mixture into balls, roll each ball into the remaining tortilla crumbs to coat them and bake for 20-30 minutes or until lightly browned.
I serve with a Roasted Pepper Macadamia sauce / dip.
RED PEPPER MACADAMIA SAUCE
4-5 big pieces of roasted Red Peppers.
1 lb. Macadamia Nuts (raw).
6 cloves roasted Garlic.
3 large fresh Basil Leaves.
Salt and Pepper to taste.
½ to 1 cup Olive Oil.
Chuck everything in a food processor except the olive oil and get it to the point where it is nice and creamy then slowly add the olive oil until it becomes combined with the sauce (emulsified).
This sauce that can be made thick for dipping your Tuscany Tofu Meatballs into or you can thin it down as it is great with a variety of salads.
CAJUN BEANS AND RICE
1 lb. dried Pinto Beans.
1 cup Green Onions (chopped).
2 cups Yellow Onion (chopped).
½ tsp. Garlic (minced).
¼ tsp. Oregano.
¼ tsp. Garlic Powder.
¾ tsp. Black Pepper.
½ tsp. Sea Salt.
¼ tsp. Red Cayenne Pepper.
1 oz. Braggs Liquid Aminos
6 cups Cooked Brown Rice.
6 oz. Tomato Paste.
¼ tsp. Thyme.
1 tsp. Celery Flakes.
You will need to wash the beans and then soak them in water for about 12 hours. Put the soaked beans in a large pot and fill with water until about half over the beans. Add the rest of the ingredients except the rice (which you will have to cook separately) and cook on a low heat for about 2 ½ hours. Serve onto the cooked brown rice.
CURRIED VEGGIE CREPES WITH VEGGIE FILLING.
First the CREPES. If you can’t be bothered to make these then just buy any flavored or natural Crepes.
1 cup Almond Milk.
3 Tbs. unsweetened Coconut Milk.
1 ½ tsp. Egg Substitute OR 1 ½ Tbs. Agar Agar flakes which is seaweed gel that you can get from most health stores.
1/3 cup Water.
1 Tbs. Olive Oil.
½ tsp. Turmeric.
¼ tsp. Curry Powder.
Dash of Cinnamon.
1 cup all-purpose Flour (or whole wheat flour).
½ tsp. Salt (this is optional).
Into a bowl, whisk together the almond milk, coconut milk, egg substitute or agar flakes, water, oil, turmeric, cinnamon and curry powder. Next whisk in the flour and salt until there are no lumps left in the batter.
If you are using the flake you need to do this in a processor and blend until smooth.
Thin now needs to be refrigerated from ½ hour up to a day. Use saran wrap to cover the bowl.
Heat a small non-stick crepe pan or skillet over medium-low heat. Gently stir the batter to re-blend the ingrediantes.
Once the pan is hot, drop 2 Tbs. of crepe batter into the skillet and swirl the pan to coat the bottom evenly with the batter. If the batter does not spread easily you must add a little bit of water to thin it down.
You only need to cook this for about a minute or two or until the top appears dry. Now use a spatula to gently flip the crepe. Cook this side for about a minute or two longer or until the bottom appears lightly browned..
Move the crepe onto a paper towel. Once made, these crepes can be refrigerated or frozen to use later.
10-12 thin Asparagus Stalks, cut into about 3-inch segments.
½ cup Snow Peas.
1 Yellow Onion, thinly sliced.
4 cloves of Garlic, minced.
2 med. Orange or Yellow Bell Peppers.
2 med. Red Bell Peppers.
¼ cup of Olive Oil.
1 Tbs. Ginger. freshly grated.
½ to 1 tsp. ground Mustard Seeds.
1 ½ tsp. ground Cumin.
½ tsp. Cinnamon.
1 Tbs. Curry Powder.
½ cup Pine Nuts.
1 tsp. Salt or Bragg Liquid Aminos to your taste.
1/3 cup Coconut Milk (unsweetened).
First remove the seeds and ribs from all the bell peppers. Cut them into matchsticks. Heat the olive oil in a large skillet or pan over medium high heat. Add the asparagus and snow peas and cook. Stir constantly, until they begin to brighten and soften. Reduce the heat to medium and add the garlic and onions. Cook until onions soften.
Add the bell peppers and steam-fry with a little water just until peppers are beginning to soften. Add the ginger, mustard seed, cumin, cinnamon, curry, and a little more olive oil. Continue to stir and cook. Add the pine nuts, salt, and coconut milk, and cook until desired softness.
You can serve warm with the Curry Crepes or you can serve over rice or any other cooked grain that you might prefer.
CHILI TOFU PITAS OR TORTILLAS
This is an easy one to do and damn tasty!
1 pkg. Tortillas or Pita Bread.
1 small can Green Chili (chopped).
3 cloves Garlic, minced.
1 pkg. extra firm Tofu something like (Nigari).
1 tsp. Mexican Seasoning. I like Spice Hunter.
2 tsp. dried Onion, OR if you prefer ¼ cup minced fresh Onion.
¼ cup Soy Parmesan Cheese substitute.
1 Tbs. fresh Cilantro.
½ tsp. Salt.
1 jar or can Enchilada Sauce.
3-4 Sun-dried Tomatoes for garnish.
Avocado slices for garnish.
You will need to cut the pita bread into eight triangular pieces, like a pie. Mince the garlic in a food processor and then add the other ingredients, except the tofu, and process until finely chopped. Next grate the tofu into the mix and process until mixed (a few seconds).
Open up each pita triangle so that you can put the filling in. Spoon the filling into the pita triangles and place into a pie pan.
Add some enchilada sauce over the filling mixture and over each pita on the outside as well. Bake at 350 degrees for 10-15 minutes.
Finally cut the avocado into slices and the sun-dried tomatoes and put on top for a garnish.
Serve warm and ENJOY!
ZUCCHINI TOFU PATTIES
This is another quick and easy recipe incorporating the very popular Tofu.
1 carton FRESH drained Tofu
3 Tbs. chopped onions.
½ Tbs. Vegetable Broth Mix.
1 cup of grated Zucchini.
Egg Substitute equal quantity of 2 eggs.
Pinch of Salt.
Slice and steam the tofu for 5-10 minutes. Drain well and chop into small pieces. Steam-fry the onions. Add vegetable broth mix & zucchini into the onions and stir well.
Add salt, tofu, & your egg substitute and mix all the ingredients together. Make into patties.
You then need to place the patties onto sprayed baking sheets & just flatten slightly.
Lightly bake at about 350 degrees. When the bottoms of the patties are barely brown, flip them over. They will be ready when both sides are a nice brown colour.
I normally like some Romani Salad with this meal just to make it more interesting!
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