My diet is plant-based. While I’m not 100 percent vegan or vegetarian, the majority of the food I eat comes from plants. Yes, tofu is plant-based, but soy is also one of the few plant-based foods that get mixed reviews from doctors and other “experts” in the health and wellness industry.

Since soy is a bit controversial, I use moderation. Soy makes up a small percentage of my diet. With all soy products including tofu, I make sure I buy a non-GMO, organic brand. According to the US Department of Agriculture (USDA), 93 percent of all soy cultivated in the US is genetically modified. Yikes. Corn and canola oil are also among the most common genetically modified foods.

Research suggests that soy can play a role in lowering cholesterol and the risk for heart disease. It also contains two groups of phytochemicals; saponins and isoflavones. Generally speaking, phytochemicals are good. Phytochemicals are produced by plants and are promoted for the prevention and treatment of many health conditions like high blood pressure, cancer and diabetes. Good stuff.

However, research suggests that isoflavones, a type of phytochemical found in soy, mimic the actions of estrogen. This is where the controversy begins. Some research suggests that the estrogen-like effect is beneficial, especially for women and breast cancer patients. Other evidence suggests that soy is harmful for the same groups of women.

While soy is not a super-food, like kale for example, I believe that it is more likely that a moderate amount of unprocessed (edamame or soy beans) or lightly processed (tofu or soy milk) soy will neither significantly increase my risk for health issues or provide substantial health benefits. I eat it because I like the way it tastes and because it is a good source of protein. It is important to eat a variety of foods and tofu is an easy, affordable and minimally processed option.

As for the tofu-turkey, soy cheese, soy hot dogs and other heavily processed soy products out there, I steer clear. Not so much because of the soy but because they are heavily processed. Those products are obviously soy-containing processed foods. What about isolated soy protein – a common ingredient in some energy bars? Gotta read those labels!

I like this baked tofu as a snack (pictured below) or as part of a meal (pictured above).

Ingredients:

14-ounce organic, extra firm tofu

2 tablespoons soy sauce

1 teaspoon ginger

1 tablespoon rice vinegar

1 tablespoon sesame oil for pan

Directions:

Remove tofu from container and wrap in kitchen towel

Place heavy object on top of wrapped tofu to drain excess water for 30 minutes

Mix soy sauce, ginger and rice vinegar in small mixing bowl

Remove tofu from towel and slice into equal sized squares or whatever shape you desire – about ¾’’ thick

Preheat oven to 350 degrees

Soak tofu in marinade while oven preheats – I use a large 8x6x2 Pyrex container

Flip once

In a large pan, pour about 1 teaspoon of sesame oil. Use your fingers to spread it evenly around the pan. The bottom should have a tiny coat of oil

Place tofu onto pan – tofu can touch, but do not overlap the pieces

Place pan in oven

Flip tofu every 12 to 15 minutes.

Bake until tofu is firm on the outside – about 60 minutes

Remove pan from oven – serve tofu warm, room temp or straight from the refrigerator

Whenever I go to the grocery store I always try to make sure it’s somewhat recently after I’ve eaten. For me, grocery shopping on an empty stomach often results in purchases that were never on my shopping list – typically items that can usually be eaten right out of the box. Ok, lets call a spade a spade here – they’re processed!

In moderation, a little processed food here and there isn’t the end of the world. And of course some processed foods are better than others. Reading the ingredient list is the best way to really know what it is what you’re really eating. The marketing ploys on the front like “made with whole grains” can often be a load of BS.

So this week I went to the grocery store right before lunchtime and came home with one of my favorite special treats – Puffins. Whoops. My favorite is the peanut butter variety. They’re my reward when I get through another chapter of reading. I worked hard. I deserve a special treat, right? Well, I went through that box really fast. But they were my pat on the back, my incentive to keep on truckin’. Even though they’re gluten free and most of the ingredients are reasonable, my stomach was a little less than thrilled with my impromptu purchase.

Anyway, the Puffins are gone. And I refuse to replenish my supply. Puffins have been banned from my home! There I said it!

Instead I came up with this sweet treat. Real ingredients. Less processed stuff.

Ingredients: (makes 2 dozen cookies)

3 cups almond flour

1 teaspoon baking soda

2 teaspoons vanilla

1/2 cup sucanat

1 teasoon salt

2 eggs

1/4 cup honey

1 cup dried cranberries (unsweetened)

3.5 ounces dark chocolate

optional: 1/4 cup chopped walnuts

Directions:

Preheat oven to 325 degrees

Combine almond flour, baking soda, salt, and sucanat in large mixing bowl.

Add vanilla, honey and eggs.

Use electric mixer to combine dough thoroughly

Stir in dried cranberries and dark chocolate

Grease baking sheets

Use your hands to roll dough into balls – about 1 inch diameter

Place balls of dough on baking sheet and lightly press to slightly flatten

Bake until cookies are brown on edges – about 25 minutes

Cool for a few minutes. Use spatula to transfer cookies to cooling rack.

I realize I am behind the times with the whole kale chip craze. Truth be told, I have tried to make kale chips several times, and every time they came out of the oven soggy and limp — hardly chip-like. I couldn’t figure out what I was doing wrong, why the kale wasn’t getting crisp and crunchy. It’s one of the easiest recipes in the world. What was I doing wrong?

I’ve been working a lot lately and my cravings for a snack have continued to escalate as everyone around me spends the afternoons munching on potato chips and cookies. With a refrigerator stocked with dark leafy greens, I decided it was time to sacrifice another head of kale.

This time I tore the leaves into much larger pieces. I also used curly kale instead of dinosaur kale. Minor changes, but it really made a difference!

Why kale hasn’t been recognized by the masses as a super food is beyond me.

Here is just a short list of why kale is so a-w-e-s-o-m-e.

* alkalizing

* blood purification

* cancer prevention

* improved circulation

* strengthen immune and respiratory system

* promote healthy intestinal flora

* improved liver, gallbladder and kidney function

* cleared congestion

Ingredients:

1 head of curly kale

1 tablespoon coconut oil

nutritional yeast

Directions:

Preheat oven to 350 degrees

Wash and dry curly kale thoroughly

Tear into large pieces and place on baking dish

Discard stems

Spread coconut oil over kale leaves

Use hands to evenly coat oil on kale

Sprinkle nutritional yeast as desired

Place in oven until leaves are crispy – about 10 to 15 minutes

Hi. My name is Penina and I am a hummus addict.

Really, I love the stuff and that it continues to increase in popularity in stores and restaurants. My fiancé teases me that I eat my weight in hummus weekly – obviously he’s exaggerating, but you get the point.

But… I’m not biased. I love chickpeas in their natural whole state too.

So when a friend had me over for a dinner party and had a bowl of baked chickpeas out with the other finger-food before dinner… lets just say that I was a happy camper.

Serve them like you would a bowl of popcorn, nuts or pretzels – they’re great for muching on during a cocktail party. They’re also great for snacking on while watching a movie on a rainy day.

Delicious and nutritious! Beat that, [insert favorite crunchy salty treat here]!

Ingredients:

1 cup dry chickpeas

2 tablespoons grapeseed oil

1 teaspoon turmeric

1.5 teaspoon garlic powder

dash of salt

Directions:

Cook pre-soaked chickpeas. For instructions on how to cook beans click here.

Preheat oven to 400 degrees.

Pour cooked chickpeas into bowl.

Add oil and spices.

Mix thoroughly so oil and spices are evenly distributed.

Pour chickpeas onto baking sheet. Make sure each chickpea is touching the pan.

Check chickpeas approximately every 15 to 20 minutes and shake the pan so they rotate and cook evenly. Bake time is approximately 45 to 50 minutes.

Remove from oven when they are slightly browned, have dried and are slightly shrunken.

Cool before serving.

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I’d like to introduce you (if you don’t know them already) to 2 new ingredients that I have become rather fond of recently. I’ve known about them for a long time, but only now started cooking and baking with them. It’s all part of my conscious effort to step outside of my comfort-zone, and not just in the kitchen, as I’ve mentioned here and here.

First up is teff. While very popular in Ethiopia and India, it is not as commonly used here, although I assure you easy enough to find if you are looking. It is the smallest grain in the world and mostly consists of bran and germ. Remember, what makes a whole grain “whole” is that its bran and germ has not been lost in the refining process. This is where the nutrients are found in whole grains. Teff is very high in calcium and is also a great source of phosphorus, iron, copper, aluminum, barium and thiamin. It is high in protein, carbohydrates and fiber. Teff is gluten free, which is an added bonus if you are sensitive or intolerant to gluten, and has a sweet nutty flavor. Store it in an airtight container in your refrigerator.

Moving onto grapeseed oil. I think the thing I love most is its very high smoke point (420 degrees), which makes it ideal for baking and cooking at high temperatures. Compare this to the smoke point of unrefined extra virgin olive oil, which is only 320 degrees.

Side note: It is important to know the smoke point of the oils you are cooking with because at that specific temperature the oil begins to break down and form free radicals. Free radicals can lead to disease.

An excellent source of vitamin E, it is not surprising that grapeseed oil is a popular ingredient in cosmetics from hair conditioners to lotions and anti-aging products. Make sure your grapeseed oil is “expeller pressed”, which means that a chemical-free mechanical method of oil extraction was used.

These two high quality products contribute to some very tasty muffins. High quality ingredients create high quality food. Enjoy!

Ingredients: (makes 12 muffins)

1 cup teff flour

1 cup Arrowhead Mills Gluten Free All Purpose Baking Mix

¼ cup grapeseed oil

¾ cup Maple Syrup (I used organ Grade A Dark Amber. It’s a little sweeter than the light syrups so you don’t need as much)

15 oz pumpkin

1 teaspoon baking soda

1 teaspoon baking powder

1 tablespoon unsweetened cocoa powder (I like the Chatfield’s brand)

Dried cranberries (optional)

Dark Chocolate – 70% or higher (optional)

Directions:

Preheat oven to 350 degrees.

Grease muffin tins or line with paper muffin cups.

Combine all ingredients except dried cranberries and dark chocolate in mixing bowl.

Use electric hand mixer to blend ingredients thoroughly.

I made 3 muffins with dried cranberries added and 3 muffins with chopped dark chocolate added. 3 squares of chocolate for each muffin is a good estimate or ½ cup of dried cranberries for each 3 muffins.

Fold in your toppings and fill each muffin container all the way.

Bake for about 40 minutes or until muffins are golden brown on edges.

Is it just me or is hummus becoming more popular by the day? It’s a staple at any hors d’œuvre table, the perfect topping for any sandwich, and hits the spot for a mid-afternoon snack with most fruits or vegetables.

Hummus is not only versatile but good for you too! The chickpea is a bean, and we all know that beans provide an excellent alternative to meat for protein. Plus you get a whole bunch of other good stuff you from beans that you can’t find in meat (antioxidants and fiber to name a few). I think that chickpeas sometimes slide under the radar of the bean “stigma” because they are used to make hummus, and who doesn’t love hummus. The formula may change, but the foundation is always the same – chickpeas, tahini and olive oil.

Hummus is one of my favorite foods and I love how popular it has become. Growing up I don’t think most of my friends knew what hummus was and I felt that it never tasted as good as it did in Israel. Now the manufacturing companies are getting the hang of it. My hummus “habit” can get pretty expensive with the frequency that I like to eat hummus so I now make it at home. It’s a lot less expensive, plus I don’t have the preservatives and other chemicals that many food companies add to preserve “freshness”, which is kind of ironic.

This recipe is for asparagus hummus. Swap the asparagus for another vegetable for variety or skip the extra vegetable all together for the old-school style hummus.

Ingredients:

3.5 cups Chickpeas, cooked or canned

½ cup tahini

2 cloves of garlic

1 bunch asparagus, steamed and chopped

1.5 teaspoons paprika

½ cup olive oil

½ cup water

½ teaspoon sea salt

Directions:

Combine ingredients in blender or food processor and combine thoroughly

I have never had a session with a client where we did not talk about cravings. Our cravings are not something to ignore. There are many reasons why we have them, but one that we often forget about is our ancestry. Where we come from, and the foods our ancestors used to eat can play a role in the type of foods we crave today.

Many of the foods that I crave most can be traced back to my Middle Eastern roots. For example, tabouli used to be a favorite before my UC diagnosis. Tabouli is a very popular Middle Eastern salad, but is typically made with wheat (bulgur), which is a substance that my body does not digest well anymore. When I came across a tabouli recipe on 101cookbooks.com, I decided it was time to try my own version of tabouli.

To satisfy cravings for foods of your ancestors, try a healthier version. This tabouli recipe has a similar consistency to the Middle Eastern favorite, but is a little more nutrient dense. Asparagus is in season right now and is an excellent source of vitamin K, folate and vitamin C. It is good for the heart and digestive system. Asparagus makes a great snack – I like to dip it in hummus, go figure.

Ingredients:

1 cup quinoa, cooked

1 bunch asparagus, chopped into ½ inch pieces

1 cup frozen or fresh peas (not canned)

1 cup walnuts, lightly toasted and chopped

Sauce:

Juice of 1 lemon

¼ cup Extra Virgin Olive Oil

2 teaspoons brown mustard

1 teaspoon water (if desired)

Directions:

Bring 3 cups of water to a boil.

Boil asparagus pieces and peas for 30 seconds – just enough so they soften outside but remain crunchy on the inside.

Strain and let cool.

While the asparagus and peas are cooling, combine lemon juice, extra virgin olive oil, and brown mustard in a small bowl. Add 1 teaspoons of water to get desired consistency.

Combine asparagus, peas, quinoa, and chopped walnuts into large bowl.

Stir in dressing and serve.

We live in a culture where it is socially acceptable to eat anytime, practically anywhere. Breakfast, lunch and dinner don’t cut it anymore. Now we need something to munch on when we watch a movie, go on a long car ride, feel bored, are sitting in our cubicle hunched over the computer, feel stressed, the list goes on and on. Snacking isn’t inherently bad. What matters is why we are snacking and what we are snacking on.

Snack foods are what I like to call “convenience foods”. They are easily transportable and don’t require utensils. Unfortunately, this usually translates into processed foods like pretzels, chips, candy and cookies that can be picked up at the shop around the corner, gas station or movie theater. Convenient? Yes. Healthy? Most likely not. Empty calories? Absolutely.

Dehydrated fruits (or vegetables) are a great option next time you’re in the mood for munching.

The store bought kinds often add sugar and preservatives, but dehydrating fruit yourself is great for a healthier snack option, plus it’s so easy! The bananas that we dehydrated were a lot sweeter than a regular banana. My parents recently invested in a food dehydrator and now that I am in NY for Passover, I had to see for myself how the delicious banana chips that my mom has been raving about since her first batch are made… and taste.

Step 1: slice banana (or fruit or vegetable) of choice into even skinny slices – approximately 0.2 – 0.4 cm per slice.

Step 2: spread slices across dehydrator tray in a single layer

Step 3: load tray into dehydrator

Step 4: set dehydrator to necessary time and temperature

Step 5: remove from dehydrator, cool, place into airtight container and enjoy!

Combine dehydrated fruit with your favorite raw nuts to make your own personalized trail mix or keep them separated for a sweet, nutritious and satisfying snack.

Each dehydrator has its own cooking time and temperature requirement for each fruit and vegetable so consult your instruction manual before you get started.