Recipes, Therese Elgquist

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Tofu scramble med ångade rotsaker, grön ärthummus, sallad och mandeldressing

Dagen då jag kom på att tofu scramble var en av mina favoriträtter serverade jag den ganska exakt så här. Tofu scramble smakar gott, är busenkelt att slänga ihop, går snabbt och kan serveras på såväl ett rågbröd till brunchen som i en lunch- eller middagsbowl tillsammans med grönsaker. Eller varför inte i en matig wrap? Hur som så vill den mer än gärna serveras med en mandeldressing.

När jag tillagar rotsaker med tunna och fina skal (tänk morötter och palsternackor) så låter jag alltid skalet vara kvar. Det smakar mer och ger god textur samtidigt som det är väldigt näringsrikt. Dessutom är det urtrist att skala.

Byt gärna ut rotsakerna mot de råvaror i säsong som du har hemma. Nu kan du passa på att lägga med lite sparris och andra tidiga primörer, och ju närmare sommaren vi kommer kan du istället välja trädgårdsbönor och vackra tomater i olika färger.

Tofu scramble med ångade rotsaker, grön ärthummus, sallad och mandeldressing
(4 portioner )

500 gram fast ekologisk naturell tofu
1 gul lök
1 vitlöksklyfta
1 tsk malen gurkmeja
1 msk näringsjäst / b-jäst
2 msk valfri osötad plantdryck (exempelvis soja eller havre)
1 näve färsk persilja, hackad
salt och nymalen svartpeppar

Grön ärthummus:
250 gram frysta gröna ärtor, tinade
1 vitlöksklyfta, finriven
1 msk ljus tahini
1 stor näve färska örter, eller 2 msk färska frysta örter, exempelvis basilika eller persilja
1/2-1 tsk malen spiskummin
1 msk äppelcidervinäger
salt och nymalen svartpeppar

1/2 dl mandelsmör
1 dl vatten
1 tsk äppelcidervinäger
1/2 tsk ingefära, riven
salt och nymalen svartpeppar

Till servering:

Skala och skär löken i båtar, och skala och finhacka vitlöken. Fräs lök och vitlök i en stekpanna i en skvätt vatten tills de mjuknar. Häll av tofun och smula ner i stekpannan, och fräs under omrörning på medelvärme tills allt blir varmt. Vänd ner gurkmeja, näringsjäst och din valfria plantdryck och fräs i ytterligare ett par minuter under omrörning, tills allt får en härlig färg och tofun en lätt yta. Ta bort från plattan och vänd ner persiljan. Smaka av med salt och peppar.

Skrubba rotsakerna och skär i mindre bitar. Ånga i ca 5-7 minuter, tills de mjuknat men fortfarande har en inre kärna. Mixa ihop ingredienserna till ärtröran i en matberedare. Smaka av med salt och peppar.

Mixa ihop ingredienserna till mandeldressingen tills den blir krämig. Tillsätt mer vatten för en lösare dressing. Smaka av med salt och peppar.

Fördela tofu scramblen och rotsakerna i fyra skålar. Toppa med grön ärthummus, blandsallad och krasse, och ringla över mandeldressing. Servera gärna med ett fröknäcke (det här är en av mina favoriter) eller en bit rågbröd vid sidan av. Smaklig spis!

Följ gärna Therese Elgquist på på Instagram @plantbasedbythess, eller fortsätt inspireras på Therese hemsida plantbasedbythess.com. Ta också en titt i hennes böcker The new green salad och The new green protein.




Recipes, Therese Elgquist

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Vegelicious Green Smoothie Bowl

During the spring and summer I tend to eat more smoothie bowls for breakfast (and lunch and dinner). The nice thing about smoothie bowls is that you can blend up virtually anything (well… almost), so don’t be afraid to go outside the frozen-banana-berry-and-acai powder box.

I like to mix as much vegetables as possible since it gives a fulfilling breakfast filled with nutrients. In this particular smoothie I just threw in a bunch of greens and vegetables that I had at home, including my new favorite – chlorella. It gives a really nice color and has mega benefits!

Pause for a second of reflection on the topic of avocados. You have, as myself, likely become aware of the debates on, avocado water use and non-sustainable production as of recent. It is, among other things, regarding the fact that the hip crops are grown in such extreme quantities (as this gives the most yields) that the soils become overloaded.

Despite this, I have not completely stopped eating avocados. I do, however, make the occasions more rare and avoid buying if I do not find organic and grown “near” me or at least the continent I find myself on. Instead of making a point of eating an avocado every day, it is now a luxury that is saved for special occasions. Most recently, avocados ended up in this smoothie, and oh so delicious it was!

Vegelicious Green Smoothie Bowl
(1 bowl)

¼ – ½  fennel
1 handful fresh spinach, or about 4 cubes frozen
1 stalk of celery
½ inch (1cm) fresh ginger
1 tablespoon freshly squeezed lemon juice
½  avocado
1 large handful raspberries
2 fresh dates, pitted
1 – 1½  teaspoons of chlorella water to taste

granola or roasted seeds and/or nuts
hemp seeds
coconut pieces
dried berries or fruits, such as inca berries and apricots
fresh mint

Throw everything down in a powerful blender and mix until it becomes completely smooth. Add a little water at a time until you get a consistency that you like. Are you going to drink it on the road? Pour in more water for a looser smoothie or less water for a smoothie that is best eaten with spoon. Top with optional nummies!

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Food Pharmacy, Recipes, Therese Elgquist

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Fresh Spring Rolls with Crispy Vegetables, Smoked Tofu and World-Class Dipping Sauces

Cooking together doesn’t have to be boring. We all have to eat anyways, so why not combine it with some company? Here’s a hot tip for you: start an unpretentious dinner club with a group of friends or family and cook for each other. Perhaps you meet every week, every month or just a couple times a year. It doesn’t need to be more complicated than that.

Imagine how wonderful it would be on a tired Tuesday to arrive to a set table and be served fresh spring rolls with crispy vegetables, amongst people who make you smile. This menu is both easy on the chef and the guest with think it’s delectable! You can vary the filling depending on the season or what you happen to have leftover at home. It’s not so particular, just let your imagination flow!

Fresh Spring Rolls with Crispy Vegetables, Smoked Tofu and World-Class Dipping Sauces
(4 servings)

You need:
Rice paper and a large bowl of crispy vegetables.
And maybe something cooked. Here’s some suggestions:

1 cucumber
2 carrots
1 beetroot
1 bundle of radishes
1 organic pepper
1 avocado
1 handful of bean sprouts
1 handful of sunflower shoots
1 pot of baby kale or tuscan kale (alt or 2 handfuls chopped fresh kale)
5 oz/150g of shiitake or other mushroom
1 teaspoon cold pressed canola oil
9 oz/250g of organic firm smoked tofu

Peanut sauce with ginger:
½ cup crunchy peanut butter
1 teaspoon fresh ginger, grated
2 tablespoons tamari (gluten-free soy sauce with an even deeper flavor)
1 tbsp apple cider vinegar
½ cup water
salt and freshly ground black pepper

Mango sauce with cayenne:
5 oz/150g of frozen mango, thawed
1 tbsp apple cider vinegar
pinch of cayenne pepper
2 tbsp water
1 handful of fresh cilantro, finely chopped

For serving:
8-12 rice paper
fresh cilantro and/or mint

Start with the tofu. Cut into slices, place on a baking sheet and heat in the oven at 150°C/300°F while chopping up the vegetables and preparing the sauces.

Cut all vegetables into thin slices or sticks. Massage the kale with the oil until it becomes soft and glossy. Saute the mushroom in a little water until it softens, season with salt and pepper. Mix together the ingredients for the different dipping sauces and taste with salt and pepper. If you want runny dips, add some water.

Time to roll spring rolls! Boil water, allow to cool for a few minutes and then pour into a pie dish or in a frying pan with at least the same diameter as your rice paper. Soak a rice paper at a time for about 30 seconds, until it softens. Place the rice paper on a plate and fill with vegetables, tofu and herbs (place everything at the bottom of the paper). Fold up the base over your filling, fold in both sides and then roll together to form a roll.

Serve with dipping sauces!


Think tacos! Show off all the ingredients on the table and let your guests make their own spring rolls. Even simpler and more fun!

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Recipes, Therese Elgquist

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Roasted Red Cabbage with Butternut, Apple and Falafel

Today we are starring a lovely spring favorite, red cabbage. We will roast it in the oven for a long time, until it is soft but still has some texture, and then mix the oven-roasted cabbage with quinoa, small chunks of butternut, thin slices of apple and serve together with herb-baked falafel. Sounds pretty good right?!

Baked Red Cabbage with Butternut Squash, Apple and Falafel
(4 servings)

1 medium-sized red cabbage head
1 small butternut
1 cup red quinoa, uncooked
1 apple
100 g greens

Oven baked falafel:
450 g of pre-cooked white beans
½ cup sunflower seeds, preferably roasted
1 cup of optional fresh herbs
½ cup sorghum flour (quinoa, buckwheat or oat flour works)
1/2 teaspoon salt
2 tablespoons cold pressed olive oil
2 pinch of black pepper
½ cup sesame seeds (to roll in)

Start with the falafel! Heat the oven to 150°C /300°F. Pulse the white beans, sunflower seeds, herbs, flour, oil, salt and pepper to a grainy batter (sunflower seeds should not be completely ground) using a food processor. If it feels too dry, you can add some water, but otherwise you set aside the batter and let it rest for 20 minutes before you roll the falafel balls.

Shape approximately 20 falafel balls and roll them in sesame seeds before placing them on an oiled plate. Bake in the oven for about 30-35 minutes until they are slightly crispy on the outside.

Time for the red cabbage! Remove the stem from the cabbage head and then divide the rest into large pieces. Brush with a little olive oil and put on a baking tray.

Remove the butternut peel and divide the whole butternut lengthwise, and then widthwise. Scoop out the seeds and chop the butternut into small cubes. Drizzle over some olive oil and place the cubes on the tray together with the red cabbage. Bake the butternut and red cabbage in the oven for about 35-40 minutes, or until they are soft and golden.

While waiting, cook the quinoa according to the instructions on the package. Also, be sure to slice the apple into thin slices. Use a mandolin!

Combine red cabbage, butternut, quinoa, apple and green leaves on a large plate. Serve with falafel and perhaps a sauce or dressing of our preference? Or maybe avocado and a good olive oil? Garnish with sprouts!

Do you have a convection oven?

If you have a convection oven you can bake both falafel, pumpkin and red cabbage at the same time. In that case, lower the temperature to 125°C /250°F.

The post was first published on Therese’s blog: plantbasedbythess.com




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