February is American Heart Month, and Susan Samueli Integrative Health Institute’s Executive Chef Jessica VanRoo created a couple of recipes that offer a healthier version of comfort food favorites.
Collard Green Lasagna has all the flavor of traditional lasagna, but less cheese and fat. It also adds extra fiber and nutrients with collard greens. You could also add or substitute vegetables like zuccinni
Vegetarian Japanese Ramen is full of umami, but isn’t full of fat or a heavy meat-based broth. Opting for shirataki noodles instead of regular ramen noodles makes a low-fat, low-carb, gluten-free option.
We hope you enjoy making these dishes to comfort your heart and your tastebuds.
Collard Green Lasagna
Serves 6
½ pound collard greens stemmed and washed; leaves left intact (try to buy large leaves!)
4 oz skim ricotta cheese
3 oz low-fat cottage cheese
2 oz skim mozzarella cheese
2 cups homemade marinara sauce, or crushed canned tomatoes
½ pound lasagna noodles (substitute whole wheat or gluten free lasagna noodles, or sliced vegetables like zucchini or eggplant for an even healthier version)
4 ounces freshly grated Parmesan
- Bring a pot of salted water, large enough to hold the collard greens, to a boil. Blanch your collard greens by cooking them in boiling water for 2 minutes, then quickly remove and dunk them into a bowl of water and ice. Remove from the water and dry well with a paper towel.
- Preheat your oven to 350 degrees and spray a lasagna pan with nonstick cooking spray or coat it with oil.
- Mix the ricotta, cottage cheese, and mozzarella in a small bowl, mix well and set aside.
- Grab your prepared lasagna pan and coat the bottom with 1-2 tablespoons of the marinara sauce. You want to coat lightly.
- Place a layer of noodles on top of the marinara sauce, then top the noodles with a thin layer of the ricotta mixture. Cover the ricotta mixture with a layer of collard leaves. Top with a little sauce and a little parmesan. Repeat the process, leaving some sauce and parmesan cheese for the top.
- Spread the remaining sauce and cheese on top of the last layer of collards, then cover with foil and bake for 30 minutes. Remove the foil and bake for 5-10 minutes or until browned on top. Allow the lasagna to rest for at least 10 minutes before cutting and serving.
*This lasagna can be prepared 2 days in advance and stored in the refrigerator. Add 5-10 minutes to the total cooking time.
Vegetarian Japanese Ramen with Chashu Tofu
Serves 4
For the Vegan Dashi
2 cups water
1 piece kombu (2 inches x 4 inches)
3 dried shiitake mushrooms, wiped or brushed clean
For the Soup Broth
5 tablespoons toasted white sesame seeds
3 tablespoons black sesame oil
10 cloves garlic, finely minced
2-inch piece of ginger, peeled and finely chopped
8 green onions, thinly sliced, white and green sections separated
3 tablespoons doubanjiang, Chinese broad bean paste, spicy or not
3 tablespoons white or yellow miso
3 tablespoons sake
8 teaspoons soy sauce
4 cups unsweetened soy milk (make sure it is made with only soybeans and water)
2 cups vegan dashi
1 teaspoon kosher salt, more or less to taste
Dash of white pepper
To serve (optional)
Ramen noodles or shirataki
Blanched bean sprouts
Cooked assorted mushrooms
Corn
Blanched bok choy
Soft boiled egg (optional)
Green onion
Chashu Tofu (recipe follows/ optional)
- Combine the water with kombu and shitake in a pot. Allow the mushroom and kombu to soak for 45 minutes. After 45 minutes, turn the heat on and bring the water to a boil. Right before the water begins to boil, remove the kombu. Reduce the dashi to a simmer and cook for 5 minutes. Turn off the heat and set aside.
- Using a mortar and pestle, grind the sesame seeds until they are a fine powder. You can also do this in your coffee grinder or high-powered blender. Make sure to blend for a short time, or you will create sesame paste!
- Heat the sesame oil in a pot over medium heat. Once the oil is hot, add the garlic, ginger, and whites of the green onion. Cook for 2 minutes or until fragrant.
- Add doubanjiang and miso into the pan, constantly stirring to prevent burning.
- Deglaze the pot with the sake, add sesame seeds and soy sauce, and mix well.
- Slowly add the soy milk into the pot, stirring to ensure you dissolve the miso and doubanjiang. Add the dashi to the pot, bring everything to a simmer, then add a dash of white pepper. Turn off the heat, and serve over noodles and vegetables.
Chashu Tofu
1 block of firm or extra firm tofu
Marinade
5 tablespoons soy sauce
2 tablespoons mirin
1 tablespoon honey or maple syrup
1 ½ tablespoons unseasoned rice vinegar
2 teaspoons avocado oil
1 tablespoon minced garlic
1 teaspoon minced ginger
Glaze
4 tablespoon soy sauce
1 tablespoon honey or maple syrup
2 teaspoons avocado oil
¼ teaspoon liquid smoke
- Press dry your tofu, wrap it in paper towels, then weigh it down with a heavy cast iron pan for 10-15 minutes.
- Cut tofu into ½ inch slices. Place in a shallow bowl and pour marinade over the top, ensuring everything is submerged. You can add more soy sauce to ensure everything is covered in marinade. Marinate for at least one hour and up to 24 hours.
- Preheat your oven to 375 degrees and line a baking sheet with parchment or foil. Lay the tofu slices in a single layer on your prepared pan and bake for 15 minutes. Flip and bake for another 15 minutes. Remove from the oven and cool for at least 4 hours, preferably overnight.
- When you are ready to use your chashu, preheat your broiler, line a baking sheet with foil, and coat well with oil.
- Place the tofu slices on the prepared baking sheet and drizzle half the glaze over the top. Place the pan under the broiler and cook for 4-5 minutes or until golden brown. Watch carefully since everyone’s broilers are different. It might take a shorter or longer amount of time.
- Flip the tofu over, pour the remaining glaze over the top and bake until golden brown.
- Serve with rice or over your favorite ramen.
