Tag Archives: side dish

Okara-Zucchini Mix (vegan and dairy-free)

 

okara-zucchini mixUsing the pulp from juices and drinks is very important so as to minimize waste and receive the full nutritional value that foods have to offer. When soy milk is made at home, the leftover pulp, called okara, presents opportunities for okara-enriched foods. I will present several recipes using okara, starting with okara-zucchini mix. Okara is versatile and can be added to many foods.

 Makes 4ish cups

Ingredients

2 Tbsp olive oil

2 1/4 cups chopped onion (2 medium onions)

4 cups chopped zucchini (about 4 medium zucchini)

1/4 cup sesame seeds

1 cup okara

3 Tbsp tamari sauce

Steps

  1. In a medium sized skillet or pot, heat the olive oil over medium heat.  Saute the chopped onion until softening.
  2. Add the zucchini and saute until the onions and zucchini are browning.
  3. Add the sesame seeds and saute for 2 minutes.
  4. Add the okara and mix it in well, then add the tamari sauce.
  5. Mix well, then remove the skillet from the heat.

This dish is versatile. I have served it with mashed potatoes, chunky tomato sauce, and black beans.

With tomato sauce

With tomato sauce

Topped with potatoes

Topped with potatoes

Under black beans

Under black beans

 

 

 

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Cucumber-Yogurt Salad

Cucumber-yogurt salad

This salad is somewhat like Tzatziki dip. The additions of pumpkin seeds and green onions up the salad’s nutritional value.

Makes 3 cups

Ingredients

(Change the amounts according to your taste. For example, I like onions, so I used 3 green onions.)

6-7 small cucumbers, chopped (2 1/2 cups)

2 garlic cloves, minced (1/2 Tbsp)

2-3 green onions, chopped

3/4 tsp coarse salt

6 spearmint leaves, minced (1/2 Tbsp)

1/2 Tbsp lemon juice (not from a plastic lemon or bottled lemon juice)

1/2 cup (150 gm) plain yogurt, at least 3% fat

1 Tbsp olive oil

2 Tbsp pumpkin seeds

3 Tbsp green olives, chopped (optional)

Steps

  1. Mix all the ingredients in a bowl.
  2. Let the salad sit for at least 1/2 hour so that the salt dissolves and the flavors mix.

 

Notes

  • Low-fat yogurt is not satisfying to the body so don’t use it.
  • Try not to use the large cucumbers. They aren’t as nutritious as the smaller ones.
  • If you use the green olives, you can lower the amount of salt.
  • If you like the crunchiness of the pumpkin seeds, add more.

Zucchini-Horseradish Mishmash

Zucchini and Horseradish Mishmash

Fried zucchini is often dipped in a horseradish sauce, but that combination is not so nutritious. In the recipe presented here, they are paired to create a nutritious and tasty side dish. The horseradish is not a typical ingredient in a zucchini dish, hence the name “mishmash”.

Ingredients

2 Tbsp olive oil

1 medium onion, chopped

2 Tbsp horseradish root, peeled and chopped small

2 large zucchini, chopped (6 cups). Peel if you suspect chemical residues.

3/4 tsp coarse salt

1/2 tsp caraway seeds

Steps

  1. In a medium sized skillet or pot, heat the olive oil over medium heat.  Saute the chopped onion until softening.
  2. Add the chopped horseradish and saute until the onions are browning.
    Onions and horseradish
  3. Mix in the zucchini two cups at a time. Then add the salt and caraway seeds.
    Zucchini and Horseradish Mishmash 2
  4. Cook for 10 minutes, stirring occasionally to evenly brown.
  5. When the zucchini is the right texture for you, remove from heat. (I like the zucchini soft, but not mushy.)

Zucchini and Horseradish Mishmash 3